417 For Time Workouts (WODs) filtered by 2 Movements 2 Equipment

Bradley Lowery

CrossFit Sunderland Memorial WOD

6 Rounds For Time
7 Burpees Over Bar
7 Reverse Lunges (60/40 kg)
17 calorie Assault Bike
7 Dumbbell Snatches (22.5/15 kg)
7 Forward Lunges (60/40 kg)
17 Back Extensions
7 x 20 meter Yoke Walks (60/40 kg)
Cash-In: 2017 meter Row

Heinz 57

CrossFit Pickering Benchmark WOD

For Time
57 calorie Row
57 Kettlebell Swings (24/16 kg)
57 Dumbbell Snatches (50/35 lb)
57 Wall Ball Shots (20/14 lb)
57 Push-Ups
57 calorie Assault Bike

Cardio Complex

Assault Fitness Benchmark WOD

For Time
Round 1:
1,000 meter Row
1 mile Assault Air Bike
200 Single-Unders

Round 2:
750 meter Row
0.8 mile Assault Air Bike
150 Single-Unders

Round 3:
500 meter Row
0.6 mile Assault Air Bike
100 Single-Unders

Round 4:
250 meter Row
0.4 mile Assault Air Bike
50 Single-Unders

C-Note

Assault Fitness Benchmark WOD

For Time
100 Single-Unders
100 Pull-Ups
100 Lunges
100 Push-Ups
100 calorie Row
100 Sit-Ups
100 Air Squats
100 calorie Assault Air Bike

Custom Workout Program

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Double Trouble

Assault Fitness Benchmark WOD

21-15-9 Calories for Time
Assault Air Bike
Row

Assault 5 Star Power

Assault Fitness Benchmark WOD

5 Rounds for Time
10 Push Presses (135/95 lb)
10 Power Curls (135/95 lb)
10 Bent-Over Rows (135/95 lb)
10 Ground Presses (135/95 lb)
10 calorie Assault Air Bike

Furious Five

Assault Fitness Benchmark WOD

5 Rounds for Time
5 Deadlifts (185/135 lb)
5 Power Cleans (185/135 lb)
5 Bar-Over Burpees/ Bent-Over Rows (185/135 lb)
5 Babell Push-Ups
5 Bar-Over Burpees
25 calorie Assault Air Bike

Caitlin

by Ben Bergeron

For Time
2000 meter Row
120 Calorie Schwinn Air Bike
1 mile Run

Brock

Tribute WOD

For Time
100 calorie Row
100 calorie Ski Erg
100 calorie Assault Air Bike
Every 2 minutes, perform:
7 Burpees

Undercover

by Ben Bergeron

For Time
3 Rounds of:
15 Power Cleans (135/95 lb)
20 Push-Ups
Then, 2 Rounds of:
27/21 calorie Row
75 Double-Unders
Finally, 1 Round of:
50/35 calorie Assault Bike

4th of July 1776

CrossFit Alpha Pack Tribute WOD

4 Rounds for Time
300 meter Run
24 Toes-to-Bars
24 Box Jumps (24/20 in)
24 Goblet Squats (55/35 lb)
24 Hand Release Push-Ups
24 calorie Bike/Row (alternate each round)
24 Air Squats

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Richard Galletly

Maida Functional Fitness Memorial WOD

3 Rounds for Time
10 Power Cleans (55/40 kg)
6 Chest-to-Bar Pull-Ups
89 calorie Row/Ski/Air Bike (switch each round)
Cash-Out: 11 Devil Presses (22.5/15 kg)
Wear a Weight Vest (10/8 kg)

WC 18.1

"Flywheel Battlefied," 2018 Winter Classic WOD #1

For Time (with a Partner)
20/14 calorie Row (together)
14 Rope Climbs
40/28 calorie Ski (together)
28 Sandbag Ground-to-Shoulders
80/56 calorie Bike (together)
56 Dumbbell Thrusters (2x50/35 lb)

Chopper PC 2056

Dogs Den CrossFit Tribute WOD

For Time
20 calorie Bike/Row/Erg
56 Deadlifts (225/155 lb)
20 calorie Bike/Row/Erg
56 Wall Ball Shots (20/14 lb)
20 calorie Bike/Row/Erg
56 Pull-Ups
20 calorie Bike/Row/Erg
56 Toes-to-Bars
Perform 5 Burpees at the top of each minute

Carr 413

CrossFit Commence Hero WOD

For Time
413 meter Sandbag Carry
Then, 4 Rounds of:
7 Power Cleans (155/105 lb)
6 Bar Over Burpees
413 meter Row
Then, 4 Rounds of:
7 calorie Assault Bike
6 Burpee Box Jump Overs
413 meter Row
Then, 4 Rounds of:
7 Deadlifts (155/105 lb)
6 Goblet Squats (53/35 lb)
413 meter Sandbag Carry

MLK

Main Gate CrossFit Memorial WOD

For Time (with a Partner)
Buy-In:
15 Burpees Over Partner

Then, 2 Rounds of:
19 Snatches (95/65 lb)
29 calorie Ski Erg

Then, 2 Rounds of:
19 Thrusters (95/65 lb)
55 calorie Assault Air Bike

Then, 2 Rounds of:
19 Clean-and-Jerks (135/95 lb)
63 calorie Row

Then, 2 Rounds of:
19 Deadlifts (135/95 lb)
86 Double-Unders

Finally, 2 Rounds of:
35 Push-Ups
39 Sit-Ups

Mamba Mentality

ShipWreck CrossFit Memorial WOD for Kobe Bryant

For Time
Buy-In: 1,996 meter Air Bike
Then, 5 Rounds of:
8 Squat Cleans (185/125 lb)
24 Double-Unders
2 Muscle-Ups
13 Burpees
Buy-Out: 60 calorie Row

Strongman’s Cardio

by Rick Ellis

For Time
21-15-9 calorie Echo Bike
10 Strongman Sandbag Over Shoulders (150/100 lb) after each set

Directly into:
21-15-9 calorie Row
10 Dumbbell Box Step-Ups (24/20 in, 2x50/35 lb) after each set

Partner 2

by Pete Marjamaa

For Time (with a Partner)
4,000 meter Row
3,000 meter Bike
2,000 meter Ski
1,000 meter Run
Every 5 minutes, each partner completes:
10 Bar Facing Burpees
10 Push Presses (95/65 lb)
3 Ring Muscle-Ups

Burn the Bird

Alternative Athletics Thanksgiving WOD

For Time
30 Clean-and-Jerks (135/95 lb)

Rest 5 minutes

Then, 5 Rounds of:
15 calorie Bike
15 Kettlebell Swings (2/1.5 pood)

Rest 4 minutes

Then, 4 Rounds of:
4 Pull-Ups
8 Push-Ups
16 Air Squats

Rest 3 minutes

Then, 3 rounds of:
15 Box Jumps (24/20 in)
15 calorie Row

Rest 2 minutes

Then, 2 Rounds of:
20 Wall Ball Shots (20/14 lb)
30 Sit-Ups

Rest 1 minute

Finally, perform:
50 Burpees

Giani

CrossFit Borgen Memorial WOD

For Time
1,979 meter Row
40 Snatches (40/30 kg)
40 Burpees
40 Cleans (50/35 kg)
40 Lateral Burpees
40 Deadlifts (70/55 kg)
40 Burpee Box Jumps (24/20 in)
40 calorie Assault Bike

Verified Benchmark WODs

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Bradley Lowery

Heinz 57

Cardio Complex

C-Note

Custom Workout Program

Double Trouble

Assault 5 Star Power

Furious Five

Caitlin

Brock

Undercover

4th of July 1776

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Richard Galletly

WC 18.1

Chopper PC 2056

Carr 413

MLK

Mamba Mentality

Strongman’s Cardio

Partner 2

Burn the Bird

Giani

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