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2196 WODs were found

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Gymnastics WODs

In functional fitness, body-weight movements are considered gymnastics (e.g., air squat, push-up, pull-up, etc.). We are taking skills from the sport of gymnastics and applying them to workouts. The gymnastics label is applied to any exercise in which you move your body through a range of motion without an external load. Isometric holds are also considered gymnastics.

Sasha

by Shaun Spencer

13 x Rounds
(S) 13 x Single Arm Kneeling Shoulder Press
(A) 13 x Alternating KB / DB Swings
(S) 13 x Sit-Ups
(H) 13 x Hand Release Push Ups
(A) 13 x Air Squats
CASH OUT -
3 - *Dog Makers (Double Dumbbell Burpee to plank, move weight left/right arm forward back, hop up straight into double front rack squats x 2)
26 - UP Downs
20 - Mountain Climbers

AMRAP 4 Autism 2020

Tribute WOD

AMRAP in 32 minutes
20 Burpees
20 Power Cleans (75/55 lb)
20 AbMat Sit-Ups
54 Air Squats

Fannie Lou Hammer

Iron Roots Athlete Memorial WOD

AMRAP in 15 minutes
Every 3 minutes, AMRAP of:
10 Hang Cleans (95/65 lb)
6 Thrusters (95/65 lb)
16 Lateral Bar Hops

Rest 3 minutes

B B & R

by Daniel Danao

6 Rounds for Time
5 Sets Bear Complex with Sand Bag (80/40lb)
3 Bar Muscle-Ups
1 Rope Climb 15ft

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Meligonis

Exclusive Fitness Philadelphia Hero WOD

For Time
1-2-3-4-5-6-7-8-9-10 Pull-Ups
1-2-3-4-5-6-7-8-9-10 Push-Ups
2-4-6-8-10-12-14-16-18-20 Alternating Lunges

1 mile Run

10-9-8-7-6-5-4-3-2-1 Pull-Ups
10-9-8-7-6-5-4-3-2-1 Push-Ups
20-18-16-14-12-10-8-6-4-2 Alternating Lunges

Wear a Weight Vest (20/14 lb)

tttTD70

by Max El-Hag

AMRAP in 12 minutes
2 Rounds of:
50 foot Weighted Walking Lunges (2x50/35 lb)
16 Toes-to-Bars
8 Dumbbell Power Cleans (2x50/35 lb)

Then, 2 Rounds of:
50 foot Weighted Walking Lunges (2x50/35 lb)
16 Bar Muscle-Ups
8 Dumbbell Power Cleans (2x50/35 lb)

(Gym)WOD #109

by Heather Black

3 rounds
1 minute each
power clean
front squat
push press
back squat
behind-the-neck push press
burpee over bar
rest 90 seconds between rounds

(Gym)WOD #108

by Heather Black

3 rounds
(:30 work/:15 rest)
bicep curls
lateral raises
overhead triceps extension, left
bent over row, left
overhead triceps extension, right
bent over row, right
shoulder press
upright row
rest an additional 30 seconds between rounds (45 seconds total)

(Gym)WOD #107

by Heather Black

5 rounds
5 push press
10 burpee chest-to-bar pullups
15 calorie bike
rest 1 minute between rounds

(Gym)WOD #105

by Heather Black

3 rounds
(:30 work/:30 rest)
push up + row, left
Russian twists
push up + row, right
love taps
pullovers
plank pull-through
add an additional 30 seconds rest between rounds (1 minute total rest)

(Gym)WOD #104

by Heather Black

80-60-40-20
goblet squats
reverse lunges, each
toe touch crunches

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(Gym)WOD #103

by Heather Black

5 rounds
3 minute AMRAP
24 wall balls
12 burpees
max calorie bike in remaining time
Rest 1 minute between rounds

(Gym)WOD #102

by Heather Black

37 minute AMRAP
9-3-8-3
hang power snatch
toes to bar
hang clean & jerk
push ups

Mobility Test

Paradiso CrossFit Benchmark WOD

4 Rounds for Time
20 Alternating Dumbbell Snatches (50/35 lb)
10 Single-Arm Dumbbell Overhead Squats (50/35 lb, each side)
10 Toes-to-Bars
200 meter Run

Almaas Elman

Alpha Fit Memorial WOD

For Time
3 Rounds of:
26 Hang Cleans (40/30 kg)
11 Push Presses (40/30 kg)
20 Ball Slams (20/15 kg)
Then, 3 Rounds of:
26 Dumbbell Snatches (22.5/15 kg)
11 Up Downs
20 Wall Ball Shots (20/14 lb)
Finally, 3 Rounds of:
26 Kettlebell Swings (24/16 kg)
11 Toes-to-Bars
20 calorie Row

Antipolis Home WOD 4

CrossFit Antipolis Home WOD

For Time
100 Alternating Lunges
100 Air Squats
100 Alternating Reverse Lunges
100 Good Mornings

Every 2 minutes on the minute, perform:
10 Floor Presses (pick object & load)

One Zone Home WOD 7

CrossFit One Zone Home WOD

For Time
400 meter Run
40 Sit-Ups
400 meter Run
60 Shoulder Taps
400 meter Run
80 Air Squats

No Photos

by Dorian Medina

5 Rounds
20 DB Hang Clean & Jerk
10 Box Jumps
200M Run

Mensch

Mensch CrossFit Memorial WOD

For Time (with a Partner)
Buy-In: 3,841 meter Bike

174 foot Sandbag Carry (150/100 lb)

Then, 10 Rounds of:
4 Sandbag Cleans (150/100 lb)
30 Alternating Partner Sit-Ups

174 foot Sandbag Carry (150/100 lb)

500 meter Hill Run (together)

Then, 10 Rounds of:
20 Dumbbell Snatches (50/35 lb)
4 Dumbbell Box Step-Ups (2x50/35 lb, 24/20 in)

500 meter Hill Run (together)

Then, 10 Rounds of:
3 Rope Climbs
14 Alternating Partner Push-Ups

Buy-Out: 4,018 meter Bike

Burner Triplet

Paradiso CrossFit Benchmark WOD

3 Rounds for Time
9 Chest-to-Bar Pull-Ups
12 Toes-to-Bars
15 Thrusters (95/65 lb)

Time Cap: 10 minutes

Pratti

CrossFit Inner Chamber Hero WOD

For Time
Buy-In: 2,010 meter Row
Then, 4 Rounds of:
25 Push-Ups
25 Front Squats (95/65 lb)
200 meter Sandbag Run (50/35 lb)
25 Shoulder-to-Overheads (95/65 lb)
25 Pull-Ups
Cash-Out: 2,010 meter Row

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