1950 Hinging WODs/Workouts

The Sh!t Show 200905

by Jamie Hagiya

40 Rounds for Time (with a Partner)
5 Wall Ball Shots (20/14 lb)
3 Burpee Box Jumps (24/20 in)
1 Squat Clean (225/155 lb)
Switch every round.

Lane

CrossFit Benchmark WOD

5 Rounds for Max Reps
Hang Power Snatches (3/4 Bodyweight)
Handstand Push-Ups
Rest as needed between rounds.

Kong

by Luke Downing

300 KB Alt Arm Swings
*EMOM 5 Burpees starting at 01:00

Sanchez

Hero WOD for Trooper Moises Sanchez

For Time
5 Rounds of:
8 Thrusters (135/95 lb)
70 Double-Unders

Directly into:
49 Burpees

Then, 8 Rounds of:
24 calorie Row
19 Devil Presses (2x30/20 lb)

Custom Workout Program

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program crafted for you.

✅ Designed around you, your goals,
& your equipment.

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committed to your success. Pick Your Coach

Chris Davis

CrossFit Sulphur Springs Memorial WOD

For Time (with a Partner)
Buy-In: 1960 meter Row

Then, 10 Rounds of:
17 Box Jumps (24/20 in)
19 Burpees
59 Double-Unders
1 Squat Clean (225/155 lb, each)

Buy-Out: 2,019 meter Row

Arana Jr.

Hero WOD for Trooper Javier Arana Jr.

For Time
Buy-In: 2,010 meter Row
Then, 2 Rounds of:
11 Dumbbell Hang Power Snatches (2x50/35 lb)
18 Dumbbell Front Squats (2x50/35 lb)
Directly into:
32 Devil Presses (2x50/35 lb)
Then, 2 Rounds of:
3 Arana Complexes (2x50/35 lb)*
24 Double Dumbbell Deadlifts (2x50/35 lb)
Finally, complete:
1 mile Run with Weighted Vest and Facial Covering (20/14 lb)
*1 Arana Complex consists of: 1 Dumbbell Squat Clean, 1 Dumbbell Front Squat, 1 Dumbbell Push Press, and 1 Dumbbell Thruster

Unschaikable

Hudson River Athletics Memorial WOD

4 Rounds for Time
1 minute 11 second Plank Hold
11 Bar Facing Burpees
12 Shoulder-to-Overheads (115/85 lb)
18 Push-Ups
20 Power Cleans (115/85 lb)
1 minute 11 second Plank Hold
11 Bar Facing Burpees
12 Shoulder-to-Overheads (115/85 lb)
18 Push-Ups
20 Wall Ball Shots (115/85 lb)
1 minute 11 second Plank Hold
11 Bar Facing Burpees
12 Shoulder-to-Overheads (115/85 lb)
18 Push-Ups
20 Pull-Ups (115/85 lb)
1 minute 11 second Plank Hold
11 Bar Facing Burpees
12 Shoulder-to-Overheads (115/85 lb)
18 Push-Ups
20 Thrusters (115/85 lb)

My Humps

by Dorian Medina

5 Rounds
15 Cal Row
20 DB Push Press
30 Air Squats

BREOGÁN

by Loli Sánchez Sanjorge

10 ROUNDS FOR TIME
4 Squat Snatches @135/95lb
20 C2B
200m Run

Maladjusted

Train FTW Benchmark WOD

For Time
60 Double-Unders
60 Deadlifts (155/105 lb)
60 Double-Unders
60 Dumbbell Box Step-Overs (24/20 in, 2x35/20 lb)
60 Double-Unders
60 Burpees
60 Double-Unders
60 calorie Bike
60 Double-Unders

Living Room Mash 75

Home WOD by WOD Roulette

For Time
50 Mountain Climbers
50 Alternating Pistols
50 V-Ups
50 Push-Ups
50 Air Squats
50 Burpees
50 Alternating Lunges
50 Table Rows

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Living Room Mash 74

Home WOD by WOD Roulette

10 Rounds for Time
20 Duffel Bag Rows
20 Duffel Bag Swings
20 Duffel Bag Push Presses

Living Room Mash 72

Home WOD by WOD Roulette

For Time
Partition anyhow, complete:
250 Weighted Box Step Overs (24/20 in)
200 Russian Twists
150 Sumo Deadlift High-Pulls
100 Push-Ups
Pick any load & object.

THE PROGRM MASH WEEK 03

by John Singleton

For time:
100 – 80 – 60 – 40 – 20 – 10: Double unders / Single unders

Between each set: 10 sHSPU / HSPU / Push Ups (Max 2 sets) (50 total)

2 min Rest

For time:
1 to 10: (1 DB Squat Clean + 1 Front Squat, 2 + 2, 3 + 3) 2 x 10 – 22.5kg DB.

Between each set: 10 Burpees over DBs (facing) (90 total)

6 min Rest

For time:
100 – 80 – 60 – 40 – 20 – 10: Double unders / Single Unders

Between each set: 10 sPull Ups / Pull ups / Ring Rows (Max 2 sets) (50 total)

2 min Rest

For time:
10 to 1: TTB + Pull ups / Hanging Leg Raise + Ring row (First 10 TTB, Then 10 Pull ups, 9 + 9 etc)

Between each set: 10m Walking Lunges 2x 10 – 22.5kg DB. (90m total)

(Home)WORK #45

by Heather Black

1,000 rep bodyweight workout
4 rounds, 25 reps each
push ups
squats
tricep dips
v-ups
lunges, left leg
plank shoulder taps
lunges, right leg
bicycle crunches
mountain climbers
glute bridges

(Gym)WOD #123

by Heather Black

for time, with a bumper plate:
20 weighted burpees
40 overhead step ups
60 weighted flutter kicks
15 weighted burpees
30 overhead step ups
45 Russian twists
10 weighted burpees
20 overhead step ups
30 weighted sit ups

Hunter Seven

Drill Weekends Memorial WOD

5 Rounds for Time
13/10 calorie Assault Bike
7 Power Cleans (155/125 lb)
11 Bar Facing Burpees
Time cap for each round: 5 minutes

tttTD82

by Max El-Hag

For Time
40/32 calorie Row
30 Dumbbell Box Step Overs (2x50/35 lb, 24/20 in)
30/24 calorie Row
20 Dumbbell Box Step Overs (2x50/35 lb, 24/20 in)
20/16 calorie Row
10 Dumbbell Box Step Overs (2x50/35 lb, 24/20 in)
10/8 calorie Row
5 Dumbbell Box Step Overs (2x50/35 lb, 24/20 in)

Ropes and Rows

Paradiso CrossFit Benchmark WOD

5 Rounds for Total Calories in 22 minutes
In a 2-minute window, perform:
3 Rope Climbs
Max Calorie Row
Rest 3 minutes

WOD180121

by Markos Christodoulides

AMRAP in 20 MIN
10 DB Rows
10 KB Swings
10 DB Chest Press
10 DB Lunges
10 Alternating DB Snatch

Lewis

Hyrox Workout of the Week

AMRAP in 30 minutes
500 meter Row
50 Lunges
500 meter Ski Erg
50 Air Squats
500 meter Run
50 Push-Ups

Verified Benchmark WODs

More WODs

Hinging WODs

The Sh!t Show 200905

Lane

Kong

Sanchez

Custom Workout Program

Chris Davis

Arana Jr.

Unschaikable

My Humps

BREOGÁN

Maladjusted

Living Room Mash 75

5X More WODs

Living Room Mash 74

Living Room Mash 72

THE PROGRM MASH WEEK 03

(Home)WORK #45

(Gym)WOD #123

Hunter Seven

tttTD82

Ropes and Rows

WOD180121

Lewis

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