58 Plate(s) Workouts (WODs)

Inglorious Bastardos

by Luke Downing

For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Burpees
10 meter Farmer's Walk (2x50/35 kg) after each set

Plate(s)...

tttAHTD5

by Max El-Hag

6 Rounds for Total Reps in 14 minutes 15 seconds
45 second Max Burpees to Plate (2 in)
15 second Rest
45 second Max Jumping Squats to Target (6 in)
45 second Rest

Plate(s)...

Arm Killer

Coach Creation WOD by Dan Bailey

2 Rounds for Reps in 40 minutes
Tabata Curls (2x5/2.5 lb)
Tabata Strict Presses (2x5/2.5 lb)
Tabata Bent Over Rows (2x5/2.5 lb)
Tabata Side Lateral Raises (2x5/2.5 lb)
Tabata Front Lateral Raises (2x5/2.5 lb)
During rest, hold the weight in a static position.

Plate(s)...

SPC Vanessa Guillén

North Dallas CrossFit Memorial WOD

AMRAP in 20 minutes
400 meter Run
22 Burpees to Plate
9 Lunges (each leg)
30 Ground-to-Overheads with Plate (45/25 lb)
99 Air Squats

Plate(s)...

Custom Workout Program

✅ Have an individualized training
program crafted for you.

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committed to your success. Pick Your Coach

Blanchard (Aaron)

Selah CrossFit Hero WOD

4 Rounds for Time
800 meter Run
32 Jumping Air Squats
32 Lunges
32 Weighted Sit-Ups (45/25 lb plate)
32 Burpees
Wear a weight vest (20/14 lb)
Time Cap: 50 minutes

Plate(s), Weight Vest ...

1 October

The Strip CrossFit Memorial WOD

For Time
From 0:00-10:00, perform:
91 Burpees Over the Bar
Rest in the remaining time.
From 10:01-20:00, perform:
58 Thrusters (95/65 lb)
Each time you break the thrusters add 20/10 lb in your bar.

Plate(s), Barbell ...

Agent Billy Clardy III

CrossFit Empire South Hero WOD

AMRAP (in a Team of 3) in 48 minutes
Partner A: Run 400 meters
Partner B performs AMRAP of:
12 Overhead Plate Alternating Lunges (45/25 lb)
6 Burpees to Plate (45/25 lb)
19 Plate Ground-to-Overheads (45/25 lb)
Partner C: Rest
All partners rotate when Partner A finishes the run
Wear a Weight Vest (20/14 lb) throughout

Plate(s), Weight Vest ...

Scooter

CrossFit Tilt Hero WOD

For Time
500 meter Farmer's Carry (25/15 lb)
25 Burpee Box Jump Overs (30/24 in)
500 meter Weighted Run (35/25 lb)
25 Burpee Box Jump Overs (30/24 in)
500 meter Weighted Run (35/25 lb)
25 Burpee Box Jump Overs (30/24 in)
500 meter Farmer's Carry (25/15 lb)

Plate(s), Box ...

CSM Adkins

Hero WOD

For Time
400 meter Weighted Run (45/35 lb)
30 Lateral Burpees
30 Alternating Reverse Lunges
30 Russian Kettlebell Swings (53/35 lb)
400 meter Weighted Run (45/35 lb)
20 Lateral Burpees
20 Alternating Reverse Lunges
20 Russian Kettlebell Swings (53/35 lb)
400 meter Weighted Run (45/35 lb)
10 Lateral Burpees
10 Alternating Reverse Lunges
10 Russian Kettlebell Swings (53/35 lb)
400 meter Weighted Run (45/35 lb)

Plate(s), Kettlebell(s)...

Blake

CrossFit Hero WOD

4 Rounds For Time
100 ft Overhead Walking Lunges (45/35 lb plate)
30 Box Jumps (24/20 in)
20 Wall Balls Shots (20/14 lb, 10/9 ft)
10 Handstand Push-Ups

Plate(s), Box, Medicine Ball (Wall Ball)...

Hard Cindy

CrossFit Benchmark WOD

AMRAP in 20 minutes
5 Weighted Pull-Ups (35/25 lb)
10 Push-Ups (feet on 30/24" box)
15 Squats (with 45/35 lb plate)

Plate(s), Box, Weight Vest ...

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Wyk

Hero WOD

5 Rounds for Time
5 Front Squats (225/155 lb)
5 Rope Climbs (15 ft)
400 meter Run (45/35 lb plate)

Plate(s), Barbell, Rope ...

Harper

CrossFit Hero WOD

AMRAP in 23 minutes
9 Chest-to-Bar Pull-Ups
15 Power Cleans (135/95 lb)
21 Air Squats
400 meter Run with a Plate (45/35 lb)

Plate(s), Barbell, Pull-Up Bar ...

Joseph Agnello

555 Fitness Hero WOD

12-9-6-3 Reps For Time
Squat Cleans (155/105 lb)
Weighted Pull-Ups (45/25 lb)

Plate(s), Barbell, Pull-Up Bar ...

Jaime L. Campbell

Hero WOD

AMRAP in 25 minutes
7 Deadlifts (185/135 lb)
6 Kettlebell Swings (53/35 lb)
7 Barbell Hack Squats (185/155 lb)
6 Plate Sit-Ups (45/25 lb)
1 Burpee at the top of every minute

Plate(s), Barbell, Kettlebell(s)...

Liam

CrossFit Hero WOD

For Time
800 meter Run (with 45 lb Plate)
100 Toes-to-Bars
50 Front Squats (155/105 lb)
10 Rope Climbs (15 ft)
800 meter Run (with 45 lb Plate)

Plate(s), Barbell, Pull-Up Bar ...

1776

Diablo CrossFit Tribute WOD

4 Rounds For Time
17 Overhead Walking Lunges (45/25 lb Plate)
7 Ring Dips
6 Thrusters (135/95 lb)

Plate(s), Barbell, Gymnastic Rings ...

10×10

Assault Fitness Benchmark WOD

10 Rounds for Time
10 calorie Assault Air Bike
10 Squat Snatches (95/65 lb)
10 Push-Ups
10 Russian Twists (25/15 lb)

Plate(s), Air Bike (Assault Bike), Barbell ...

Assault Breakdown

Assault Fitness Benchmark WOD

AMRAP in 21 minutes
3 Squat Cleans (135/95 lb)
6 Thrusters (135/95 lb)
9 Bent Over Rows (135/95 lb)
15 Push-Ups
18 Russian Twists (25/15 lb)
21 calorie Assault Air Bike

Plate(s), Air Bike (Assault Bike), Barbell ...

The Juicy

Hero WOD

For Time (in a Team of 3)
10 Clean-and-Jerks
400 meter Barbell Carry
10 Clean-and-Jerks
400 meter Sled Pull
10 Clean-and-Jerks
400 meter Sled Push
Load barbell and sled with average bodyweight of all 3 team members

Plate(s), Barbell, Sled (Prowler)...

Matthew Shepard

OutWOD Memorial WOD

10 Rounds for Time
12 Front Squats (135/95 lb)
9 Weighted Pull-Ups (35/25 lb)
8 Handstand Push-Ups

Plate(s), Barbell, Pull-Up Bar ...

Verified Benchmark WODs

More WODs

Plate(s) WODs

Inglorious Bastardos

tttAHTD5

Arm Killer

SPC Vanessa Guillén

Custom Workout Program

Blanchard (Aaron)

1 October

Agent Billy Clardy III

Scooter

CSM Adkins

Blake

Hard Cindy

5X More WODs

Wyk

Harper

Joseph Agnello

Jaime L. Campbell

Liam

1776

10×10

Assault Breakdown

The Juicy

Matthew Shepard

Thank you

Verified Benchmark WODs

More WODs

Plate(s) WODs

Inglorious Bastardos

tttAHTD5

Arm Killer

SPC Vanessa Guillén

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Custom Workout Program

Blanchard (Aaron)

1 October

Agent Billy Clardy III

Scooter

CSM Adkins

Blake

Hard Cindy

5X More WODs

Wyk

Harper

Joseph Agnello

Jaime L. Campbell

Liam

1776

10×10

Assault Breakdown

The Juicy

Matthew Shepard

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