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WOD

  • 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

    Grettel
    10 rounds for time of:
    3 clean and jerks
    3 burpees over the bar

    ♀ 95 lb. ♂ 135 lb.

    First posted January 3, 2021

    Ingrid
    10 rounds for time of:
    3 snatches
    3 burpees over the bar

    ♀ 95 lb. ♂ 135 lb.

    First posted January 3, 2021

    Barbara Ann:
    5 rounds, each for time, of:
    20 handstand push-ups
    30 deadlifts (95/135 lb.)
    40 sit-ups
    50 double-unders

    Rest precisely 3 minutes between rounds.

    First posted January 4, 2021

    Lyla
    10-9-8-7-6-5-4-3-2-1 reps for time of:
    Muscle-ups
    Bodyweight clean and jerks

    First posted January 7, 2021

    Ellen
    3 rounds for time of:
    20 burpees
    21 dumbbell snatches
    12 dumbbell thrusters

    Use a single dumbbell on the snatches and a pair for the thrusters.

    ♀ 35-lb. DBs ♂ 50-lb. DBs

    First posted January 10, 2021

    Andi
    For time:
    100 hang power snatches
    100 push presses
    100 sumo deadlift high pulls
    100 front squats

    ♀ 45 lb. ♂ 65 lb.

    First posted January 14, 2021

    Lane
    5 rounds for max reps of:
    ¾ bodyweight hang power snatches
    Handstand push-ups

    Rest as needed between rounds.

    First posted January 26, 2021

  • 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

  • Yes, that really is the WOD. It’s a max effort strength WOD rather than a metabolic conditioning WOD. It won’t leave you as “gassed” as Helen or Cindy will, but it will tax your muscles and nervous system heavily. See this thread on the message board for more discussion of the protocol, and this WOD demo for a visual.