FAQ

Angie
For time:
100 pull-ups
100 push-ups 100 sit-ups
100 squats

First posted July 26, 2004

Barbara
5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely 3 minutes between each round.

First posted September 27, 2003

Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

First posted September 7, 2003

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

First posted December 29, 2004

Diane
21-15-9 reps for time of:
225-lb. deadlifts
Handstand push-ups

First posted September 19, 2003

Elizabeth 21-15-9 reps for time of:
135-lb. cleans
Ring dips

First posted September 12, 2003

Fran 21-15-9 reps for time of:
95-lb . thruster
Pull-ups

First posted August 25, 2003

Grace
For time:
135-lb. clean and jerks, 30 reps

First posted June 24, 2004

Helen
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups

First posted August 9, 2003

Isabel
For time:
135-lb. snatches, 30 reps

First posted Novemeber 11, 2004

Jackie
For time:
1000 meter row
45-lb. thruster, 50 reps
30 pull-ups

First posted August 3, 2005

Karen
For time:
150 wall-ball shots, 20-lb. ball

First posted August 7, 2008

Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1½-body-weight deadlift
Body-weight bench press
¾-body-weight clean

First posted July 5, 2003

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

First posted January 19, 2005

Nancy
5 rounds for time of:
400-meter run
95-lb. overhead squats, 15 reps

First posted December 5, 2004

Annie
50-40-30-20-10 reps for time:
Double-unders
Sit-ups

First posted April 16, 2005

Eva
5 rounds for time of:
Run 800 meters
2-pood kettlebell swings, 30 reps
30 pull-ups

First posted February 24, 2008

Kelly 5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. ball

First posted April 10, 2005

Lynne
5 rounds for max reps of:
Body-weight bench presses
Pull-ups

First posted April 22, 2004

Nicole
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max rep pull-ups

First posted December 11, 2006

Amanda
9-7-5 reps for time of:
Muscle-ups
135-lb. squat snatches

First posted July 17, 2010

Gwen

Clean and jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

First posted May 25, 2003

Marguerita

50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

First posted January 15, 2014

Candy

Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats

Maggie

Five rounds for time of:
20 Handstand Push-ups
40 Pull-ups
60 One legged squats, alternating legs

First posted July 28, 2006

Hope

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

First posted June 8, 2012

Since 2005, CrossFit has posted workouts meant to honor CrossFit soldiers and first responders who made the ultimate sacrifice. A list of all Hero WODs can be found here.

In this workout you move from each of 5 stations after a minute. This is a 5-minute round after which a 1-minute break is allowed before repeating. We’ve used this in 3- and 5-round versions. The stations are:

1. Wall-ball shots, 20-lb. ball, 10-foot target. (reps)
2. Sumo deadlift high pulls, 75 lb. (reps)
3. Box jumps, 20-inch box (reps)
4. Push presses, 75 lb. (reps)
5. Row for calories (calories)

The clock does not reset or stop between exercises. On the call of “rotate,” the athlete(s) must move to the next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is 1 point.

Tabata intervals (20 seconds of work followed by 10 seconds of rest, repeated 8 times) is applied in turn to the squat, rower, pull-ups, sit-ups and push-ups with a 1-minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the 8 intervals. During the 1-minute rotation the clock is not stopped but kept running. The score is the total of the scores from the five stations. Some performance insights and a scoring example from Mark Twight:

1. Lying down between exercises lowers heart rate faster than standing, sitting or walking, indicating better recovery in the short 60-second rest.
2. Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates and allows greater overall level of work.
3. Rowing first reduces reps on all other exercises.
4. Rowing reps are not seriously affected if done last.
5. Improvement happens really fast when the workout is done consistently (bi-monthly).
6. High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc., which suggests that local area endurance and lactic acid tolerance improve with this protocol.

Scoring Example:

A total score of 53 (excellent score, by the way) is determined by adding up the lowest number of reps in any set of each exercise.

18 squats

4 pull-ups

6 push-ups

13 sit-ups

12-calorie row (use the calorie counter and call each calorie a rep)

This score is a 53.

We encourage everyone to post their results each day to the comments section, and we always provide a link back to the previous comments when a workout is repeated. There are also several great sites online that provide a comprehensive tracking service, such as that by our friends at Beyond The Whiteboard.

CrossFit Total Rankings
based on tables by Kilgore, Rippetoe, et al.
(Aasgaard Co, 2006)

Men’s Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
114	228	395	468	646	836
123	246	427	510	695	901
132	265	461	546	745	848
148	296	516	618	833	1061
165	322	560	672	906	1149
181	348	604	722	969	1245
198	366	637	764	1017	1305
220	385	671	807	1071	1373
242	402	700	833	1102	1411
275	413	718	856	1128	1441
319	422	733	874	1150	1466
320+	430	748	891	1169	1494
Women’s Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
97	134	231	270	370	480
105	143	251	291	400	507
114	155	269	314	426	537
123	164	284	333	452	566
132	173	302	351	473	594
148	190	332	389	520	648
165	206	357	417	560	709
181	220	383	451	598	737
198	237	412	474	630	788
199+	250	434	506	662	826