Gymnastics WODs/Workouts

Jose Luis Chavez

Exousia Fitness Memorial WOD

5 Rounds for Time
20 Thrusters (95/65 lb)
20 Burpees Over Bar
29 Sit-Ups

Mad Dog

by Luke Downing

For Time
15-12-9-6-3 reps of:
Kettlebell Taters (1/2 of Bodyweight)
Kettlebell Over Burpees
50 meter Bear Crawl Shuttles (5 meter forward, 5 meter back)

The Scotty Challenge

Tribute WOD for Scotty's Little Soldiers

For Time
400 meter Ruck Run (35/25 lb)
101 second Ruck Squat Hold (35/25 lb)
400 meter Ruck Run (35/25 lb)
50 Ruck Push-Ups (35/25 lb)
400 meter Ruck Run (35/25 lb)
101 second Plank Hold with Ruck (35/25 lb)
400 meter Ruck Run (35/25 lb)
101 Burpees
400 meter Ruck Run (35/25 lb)
101 second Overhead Ruck Hold (35/25 lb)
400 meter Ruck Run (35/25 lb)
100 meter Bear Crawl Ruck (35/25 lb)
400 meter Ruck Run (35/25 lb)
50 Ruck Thrusters (35/25 lb)
400 meter Ruck Run (35/25 lb)

3 Brazilian Heroes

Duque Fitness Academy Hero WOD

3 Rounds for Time
200 meter Run
100 Jumping Jacks
200 meter Run
50 Pull-Ups
200 meter Run
100 Sit-Ups
200 meter Run
100 Air Squats
200 meter Run

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Trent

CrossFit Buffalo Memorial WOD

For Time
28 Deadlifts (275/215 lb)
28 Power Cleans (185/125 lb)
28 Thrusters (135/75 lb)

Every minute on the minute, perform:
1 Rope Climb

DJ

Hero WOD for Donald L. Wheeler Jr.

13 Rounds for Time
13 Air Squats
13 Push-Ups
13 Reverse Crunches
13 Dips

Cash-Out: 4 minute Plank Hold

Time Cap: 22 minutes

George Floyd

Wakanda Fit Memorial WOD

AMRAP in 9 minutes
5 Bar Facing Burpees
1 Clean-and-Jerk (155/135)

10 Bar Facing Burpees
2 Clean-and-Jerks (155/135)

Continue with this pattern, adding 5 Bar Facing Burpees and 1 Clean-and-Jerk every round.

Justice for George

Memorial WOD for George Floyd

For Time
612 Walking Lunges
46 Burpees

Every 5 minutes, perform:
25 Air Squats
20 Push-Ups

I Can’t Breathe

Memorial WOD for George Floyd

For Time
1,600 meter Run
30 Burpees
800 meter Run
20 Burpees
400 meter Run
10 Burpees
400 meter Run
20 Burpees
800 meter Run
30 Burpees
1,600 meter Run

Get Fit While At Home

Home WOD by Margaux Alverez

3 Rounds for Time
20 Dumbbell Deadlifts (2x50/35 lb)
10 Dumbbell Cossack Squats (50/35 lb)
10 Dumbbell Devil Presses (2x50/35 lb)

Caleb Erickson

Hero WOD

5 Rounds for Time (with a Partner)
400 meter Sandbag Carry (150/100 lb)
30 Burpees
30 Plate Ground-to-Overheads (45/35 lb)
30 Overhead Dumbbell Walking Lunges (50/35 lb)

New WODs by Email

Snowbird

Campus CrossFit Hero WOD

AMRAP in 22 minutes
35 Kettlebell Swings (50/35 lb)
9 Burpees
35 Air Squats
8 Push-Ups

Cash-Out: 431 Single-Unders

Michael Brodsky

CrossFit Rebels Hero WOD

7 Rounds for Time
7 Burpee Pull-Ups
7 Thrusters (115/85 lb)
21 Kettlebell Swings (70/54 lb)
33 Double-Unders

tttTD49

by Max El-Hag

For Time
40 Thrusters (95/65 lb)
10 Chest-to-Bar Pull-Ups
30 Thrusters (135/95 lb)
20 Chest-to-Bar Pull-Ups
20 Thrusters (155/105 lb)
30 Chest-to-Bar Pull-Ups
10 Thrusters (175/125 lb)
40 Chest-to-Bar Pull-Ups

Time Cap: 20 minutes

Commander Garvalena

Memorial WOD

For Time
Cash-In: 190 Double-Unders

Then, 3 Rounds of:
8 Dumbbell Thrusters (2x50/35 lb)
8 Devil Presses (2x50/35 lb)
8 Strict Handstand Push-Ups
190 Double-Unders

Cash-Out: 3,000 meter Run

EMOM 100’s Handstand Push-Ups

by Trent Simmons

As Fast as Possible, Every Other Minute on the Minute
Accumulate 100 Strict Handstand Push-Ups

On Odd minutes, perform: 50 Double-Unders

Deadlift Strict Cindy

by Trent Simmons

For Time
5 Rounds of 'Cindy'
5 Deadlifts (275/185 lb)
4 Rounds of 'Cindy'
10 Deadlifts (275/185 lb)
3 Rounds of 'Cindy'
15 Deadlifts (275/185 lb)
2 Rounds of 'Cindy'
20 Deadlifts (275/185 lb)
1 Round of 'Cindy'

1 Round of 'Cindy' consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats

Quad Death

by Trent Simmons

3 Rounds for Time
20 Walking Lunges with Heavy Weight
20 Walking Lunges with Medium Weight
20 Walking Lunges with No Weight

Rest 2 minutes

No Excuses

by Trent Simmons

10 Rounds for Time
30 second Sandbag Hold
2 Burpees

There is no prescribed weight for the Sandbag Hold. Use whatever is available and as heavy as possible. Continue with the pattern, adding 2 Burpees every round.

FU45

by Steven Bowser

Three 15-minute AMRAPs in 55 minutes
From 0:00-15:00, 2-4-6-8-10-etc.:
Calorie SkiErg
Power Cleans (135/95 lb)

Rest 5 minutes

From 20:00-35:00, 2-4-6-8-10-etc.:
Calorie Row
Box Jumps (24/20 in)

Rest 5 minutes

From 40:00-55:00, 2-4-6-8-10-etc.:
Calorie Bike
Wall Ball Shots (20/14 lb)

Geo Metro Thanksgiving Throwdown

GarageGymAthlete Benchmark WOD

For Time
15 Handstand Push-Ups
10 Cleans (135/95 lb)
10 Strict Pull-Ups
20 Deadlifts (135/95 lb)
25 Push-Ups
15 Back Squats (135/95 lb)

All reps must be unbroken.

Verified Benchmark WODs

More WODs

Gymnastics WODs

Jose Luis Chavez

Mad Dog

The Scotty Challenge

3 Brazilian Heroes

Find it Faster

Trent

DJ

George Floyd

Justice for George

I Can’t Breathe

Get Fit While At Home

Caleb Erickson

New WODs by Email

Snowbird

Michael Brodsky

tttTD49

Commander Garvalena

EMOM 100’s Handstand Push-Ups

Deadlift Strict Cindy

Quad Death

No Excuses

FU45

Geo Metro Thanksgiving Throwdown

Thank you

Verified Benchmark WODs

More WODs

Gymnastics WODs

Jose Luis Chavez

Mad Dog

The Scotty Challenge

3 Brazilian Heroes

Find it Faster

Trent

DJ

George Floyd

Justice for George

I Can’t Breathe

Get Fit While At Home

Caleb Erickson

New WODs by Email

Snowbird

Michael Brodsky

tttTD49

Commander Garvalena

EMOM 100’s Handstand Push-Ups

Deadlift Strict Cindy

Quad Death

No Excuses

FU45

Geo Metro Thanksgiving Throwdown

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