Hinging 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)

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

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

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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.

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)

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

Capt. Jennifer Casey

Memorial WOD

For Time
Buy-In: 50 Deadlifts (275/165 lb)

Then, 5 Rounds of:
16 Single-Arm Dumbbell Push Jerks (75/35 lb)
16 calorie Row

Cash-Out: 2,000 meter Run

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

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

New WODs by Email

Backbone

GarageGymAthlete Benchmark WOD

For Time
5 Rounds of:
1,000 meter Row
2 minute Rest

Directly into:
50 Thrusters (135/95 lb)

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

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.

Annabelle

by Luke Downing

For Time
50 Russian Kettlebell Swings (24/16 kg)
104 Goblet Squats (24/16 kg)
50 Russian Kettlebell Swings (24/16 kg)
104 Kettlebell Ballistic Rows (24/16 kg)
50 Russian Kettlebell Swings (24/16 kg)
104 Kettlebell Push Presses (24/16 kg)
50 Russian Kettlebell Swings (24/16 kg)
104 Goblet Squats (24/16 kg)
50 Russian Kettlebell Swings (24/16 kg)

Triple Double

by Luke Downing

For Time
120 Air Squats
80 Kettlebell Swings (24/16 kg)
40 Push-Ups

60 Air Squats
40 Kettlebell Swings (24/16 kg)
20 Push-Ups

30 Air Squats
20 Kettlebell Swings (24/16 kg)
10 Push-Ups

15 Air Squats
10 Kettlebell Swings (24/16 kg)
5 Push-Ups

Vader

by Luke Downing

For Time
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of:
Russian Kettlebell Swings (50% BW)
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15 reps of:
Burpees

Perpetual Motion

GarageGymAthlete Benchmark WOD

AMRAP in 40 minutes
From 0:00-7:00, perform:
Max Wall Climbs

From 7:00-10:00, perform:
Max Burpees

Rest 5 minutes

From 15:00-22:00, perform:
Max Push-Ups

From 22:00-25:00, perform:
Max Double-Unders

Rest 5 minutes

From 30:00-37:00, perform:
Max Sit-Ups

From 37:00-40:00, perform:
Max Thrusters (45/35 lb)

Patriot

GarageGymAthlete Benchmark WOD

For Time
100 Clean-and-Jerks (135/95 lb)
100 Pull-Ups

Officer Jason Knox

Hero WOD

AMRAP in 20 minutes
5 Dumbbell Deadlifts (2x50/35 lb)
6 Dumbbell Hang Cleans (2x50/35 lb)
7 Dumbbell Front Squats (2x50/35 lb)
8 Dumbbell Push Presses (2x50/35 lb)
35 Double-Unders
200 meter Run

Buy-In: 54 second Silence

Verified Benchmark WODs

More WODs

Hinging WODs

Jose Luis Chavez

Mad Dog

3 Brazilian Heroes

Trent

Find it Faster

DJ

George Floyd

Get Fit While At Home

Snowbird

Capt. Jennifer Casey

Michael Brodsky

Commander Garvalena

New WODs by Email

Backbone

Deadlift Strict Cindy

FU45

Geo Metro Thanksgiving Throwdown

Annabelle

Triple Double

Vader

Perpetual Motion

Patriot

Officer Jason Knox

Thank you

Verified Benchmark WODs

More WODs

Hinging WODs

Jose Luis Chavez

Mad Dog

3 Brazilian Heroes

Trent

Find it Faster

DJ

George Floyd

Get Fit While At Home

Snowbird

Capt. Jennifer Casey

Michael Brodsky

Commander Garvalena

New WODs by Email

Backbone

Deadlift Strict Cindy

FU45

Geo Metro Thanksgiving Throwdown

Annabelle

Triple Double

Vader

Perpetual Motion

Patriot

Officer Jason Knox

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