958 benchmark wods - wodturkey...15.3” amrap in 17 minutes 50 calorie row “fibonacci final”...

958 BENCHMARK WODSMarch 07, 2018

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QUALIFIERS

“100%”For Time 40 Box Jumps(30/24 in)20 D-Ball Cleans (150/100lb)

Time Cap: 5 minutes

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“50’S CHIPPER”For Time 50 Wall Ball Shots(20/14 lb, 10/9 ft)50 Dumbbell Snatches(70/50 lb) (alternating)50 Pistols (alternating)50 Chest-to-Bar Pull-Ups

wodwell.com/wod/50s-chipper

“AGOQ 17.3”21-15-9 Reps for TimeShoulder-to-Overheads(135/95 lb)Chest-to-Bar Pull-Ups

Athlete must clean thebarbell to begin the set of21 shoulder-to-overheads.Then move to the pull-upbar for 21 pull-ups, thenback to the barbell for 15

“2007”For Time 1000 meter RowThen, 5 rounds of:25 Pull-Ups7 Push Jerks (135/85 lb)

Time Cap: 15 minutes

wodwell.com/wod/2007

“AGOQ 17.1”For Time 100 DumbbellSnatches (50/35 lb)80 calorie Row60 Burpees40 Muscle-Ups


Once all 100 sntaches arecomplete, move to therower and pull 80 calories,then move to the barbell toperform 60 bar-facingburpees. Once all burpeesare complete do 40muscle-ups. This workoutends when the the athletelocks out the final muscle-up repetition or when 20minutes is up. If athletedoes not finish all 280 repsbefore the time cap, score

“2223INTERVALS”For Time Three 2-minuteintervals, then one 3-minute interval of:2 Rope Climbs10/7 calorie SkiErgMax Overhead Squats(155/105 lb)

Then, 1 minute Rest


Throughout this event,athletes will work for 2minutes, then rest for 1minute. In each 2-minutework period, they willperform 2 rope climbs,10/7 calories on the SkiErg,and then as manyoverhead squats aspossible in the remainingtime. After resting for oneminute, they will againperform 2 climbs, a 10/7-calorie ski and as manyoverhead squats aspossible in the remainingtime. They will continueuntil 75 reps of theoverhead squat have been

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shoulder-to-overheads,followed by 15 pull-ups,and finishing with 9shoulder-to-overheads and9 pull-ups. Score is thetime it takes to completeall 90 repetitions.

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“CHAMPIONTEST”EOMOM in 23 minutes 1minute Max Deadlifts(155/100 lbs)1 minute Rest1 minute Max Box JumpOvers (30/24")1 minute 1 minute Rest1 minute Max Hang PowerCleans (155/100 lbs)1 minute Rest1 minute Max Muscle-Ups1 minute Rest1 minute Max Thrusters(155/100 lbs)1 minute Rest1 minute Max Row forcalories1 minute Rest

Repeat for 2 Rounds

Following an "every otherminute, on the minute"(EOMOM) interval scheme,perform as many reps ofpossible (AMRAP) of thefirst movement in one

will be the number of repscompleted.


“AGOQ 17.4”2 Rounds for Time 10Deadlifts (315/225 lb)20 Deficit Handstand Push-Ups (4.5/3 in)30 Front Squats (95/65 lb)

Mark a box on the groundand a foot line on the wallfor the handstand push-ups(per movement standards)and create deficit for thehandstand push-ups.Perform 10 deadlifts, 20handstand push-ups, thento a second barbell for 30front squats. Once the 30front squats arecompleted, move back tothe deadlift bar to beginthe second round.


“ECCQUALIFIERS15.1”With a Running ClockAMRAP in 5 Minutes (from0:00-5:00):10 Bar-Facing Burpees15 Thrusters (95/65 lbs)

completed.

The athlete’s score is thetotal time it takes for themto complete the event. Ifthe athlete does not finish,score is total number ofrepetitions completed atthe end of the 3-minuteinterval round.

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“AGOQ 17.2”AMRAP in 20 minutes 0:00-4:00:25 Toes-to-Bars50 Double Unders15 Squat Cleans (135/85lb)

If completed before 4:00,then until 8:00:25 Toes-to-Bars50 Double Unders13 Squat Cleans (185/115lb)


If completed before 12:00,then until 16:00:25 Toes-to-Bars

http://wodwell.com/wodwell.com/wod/agoq-17-3


https://games.crossfit.com/workouts/qualifier/2017/Workout 4?division=19#movementStandards


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minute, then rest oneminute. Then AMRAP of thesecond movement in oneminute, followed byanother minute of rest.Continue for all sixmovements. Repeat asecond time - for a total of23 minutes. Score is totalreps completed.

wodwell.com/wod/champion-test

“ECCQUALIFIERS15.3”AMRAP in 20 minutes 50Wall Balls (20/14 lbs)50 Double-Unders40 Box Jumps (24/20 lbs)40 Toes-to-Bar30 Chest-to-Bar Pull-Ups30 Bar-Facing Burpees20 Cleans (145/100 lbs)20 Jerks (145/100 lbs)10 Snatches (145/100 lbs)10 Muscle-Ups

If an athlete completes the10 Muscle-Ups and hastime remaining in the 20minute cap, begin round 2starting with the wall balls.

wodwell.com/wod/ecc-qualifiers-15-3

20 Chest-to-Bar Pull-Ups

Then, 5 Minutes (from5:00-10:00) to Establish:5 Rep Max Low HangSnatch

Then, For Time (starting at10:00):25 Overhead Squats(135/95 lbs)75 Double-Unders25 calorie Row75 Double-Unders25 Overhead Squats(135/95 lbs)

The WOD has 3 parts. Part1 starts with a runningclock; Part 2 starts at the5:00 mark, Part 3 starts atthe 10:00 mark. Score forPart 1 is total rounds plusreps completed under5:00; score for Part 2 isheaviest weightsuccessfully lifted (barcannot touch the groundbetween reps); score forpart 3 is the time it takesyou to finish the work afterthe 10:00 mark (i.e.: if youfinish at 17:00, your scorefor part 3 is 7:00).


50 Double Unders9 Squat Cleans (275/175lb)


Perform 25 toes-to-bars, 50double-unders, and 15squat cleans. If all 90repetitions are notcompleted within 4minutes, the workout isover and the score is thenumber of reps completedwithin 4 minutes. If all 90repetitions are completedunder 4 minutes, performanother 25 toes-to-bars, 50double-unders and 13squat cleans, this time at aheavier weight. If all 178repetitions (90 from round1, plus 88 from round 2)are completed under 8minutes, begin anotherround and extend time byanother 4 minutes. In eachsubsequent round theweight of the cleanincreases while thenumber of reps of theclean decreases. Once around is completedimmediately begin thenext round (do not wait for

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“GG QUALIFIER17.3”For Time From 0:00-4:00:2 Rounds of:12 Overhead Squats (95/65lb)12 Toes-to-Bars

If completed before 4:00,then from 4:00-8:00:2 Rounds of:10 Overhead Squats(135/95 lb)12 Toes-to-Bars




wodwell.com/wod/granite-games-qualifiers-17-3

“GG QUALIFIER15.3”AMRAP in 17 minutes 50calorie Row

“FIBONACCIFINAL”For Time Men5-8-13 reps of:Parallette Handstand Push-UpsKettlebell Deadlifts (2 x203 lb)89 feet KettlebellsOverhead Lunges (2 x 53lb)

Women3 Parallette HandstandPush-Ups5 Kettlebell Deadlifts (2 x124 lb)5 Parallette HandstandPush-Ups8 Kettlebell Deadlifts (2 x124 lb)8 Parallette HandstandPush-Ups13 Kettlebell Deadlifts (2 x124 lb)89 feet KettlebellsOverhead Lunges (2 x 35lb)

Men will complete 5handstand push-ups and 5kettlebell deadlifts, 8handstand push-ups and 8kettlebell deadlifts, 13handstand push-ups and13 kettlebell deadlifts, thenpick up 2 53-lb. kettlebellsand lunge with themoverhead to the finish line.

the 4-minute round to endbefore moving on to thenext round). This patterncontinues for up to 20minutes, as long as a fullround is completed beforethe next cutoff. If athletefails to complete allrepetitions within cutofftime for a round, athlete’sscore is number ofrepetitions completed.Another person may assistthe athlete in changing theplates on the barbellduring this workout, ormultiple barbells may beused.


“AMANDA .45”13-11-9-7-5 Reps for TimeMuscle-UpsSquat Snatches (135/95 lb)

Time cap: 13 minutes formales, 15 minutes forfemales

Athletes will complete 13muscle-ups then 13 squatsnatches, then 11 of each,9 of each, 7 of each, and 5of each before moving tothe finish line.

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50 Wall Ball Shots (20/14lb)50 Shoulder to Overhead(115/85 lb)50 Box Jumps (24/20 in)


“GG QUALIFIER16.2”AMRAP in 17 minutes 50calorie Row50 Wall Ball Shots (20/14lb)50 Shoulder-to-Overhead50 Box Jumps (24/20 in)


“GG QUALIFIER16.5”AMRAP in 14 minutes 70Double-Unders7 Ring Muscle-Ups7 Snatches (155/105 lb)


“GG QUALIFIER17.4”AMRAP in 10 minutes 6Ring Muscle-Ups12 Shoulder-to-Overheads

Women will complete 3handstand push-ups and5 kettlebell deadlifts, 5handstand push-ups and8 kettlebell deadlifts, 8handstand push-ups and13 kettlebell deadlifts, thenpick up 2 35-lb. kettlebellsand lunge with themoverhead to the finish line.

wodwell.com/wod/fibonacci-final

“GG QUALIFIER15.1”AMRAP in 10 minutes 5Hang Squat Cleans(155/105 lb)7 Bar-Facing Burpees


“GG QUALIFIER15.4”AMRAP in 13 minutes 10Deadlifts (225/155 lb)5 Ring Muscle-Ups10 Deadlifts (255/175 lb)5 Ring Muscle-Ups10 Deadlifts (285/195 lb)5 Ring Muscle-Ups10 Deadlifts (315/215 lb)5 Ring Muscle-Ups10 Deadlifts (345/235 lb)5 Ring Muscle-Ups10 Deadlifts (375/255 lb)

“ECCQUALIFIERS15.2”With a Running ClockAMRAP in 5 minutes (from0:00-5:00)5 Bar Muscle-Ups5 Squat Cleans (155/105lb)5 Box Jumps (40/30 in)

Then, 5 Minutes (from5:00-10:00) to Establish:Max Load Complex of1 Clean1 Hang Squat Clean1 Front Squat1 Jerk

Then, For Time (starting at10:00):18-12-6 Repetitions ofDeadlifts (275/185 lb)Strict Handstand Push-Ups

The WOD has 3 parts. Part1 starts with a runningclock; Part 2 starts at the5:00 mark, Part 3 starts atthe 10:00 mark. Score forPart 1 is total number ofrounds plus repscompleted under 5minutes; score for Part 2 isthe weight successfullylifted for the entirecomplex (the bar may nottouch the ground until the







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(155/105 lb)15 Burpee Bix Jump Overs(24/20 in)


“HARD TARGET”12-9-6 Reps For TimeChest-to-Bar Pull-UpsShoulder-to-Overheads(60/40 kg)Burpee Ball Slams (50/30kg)

Time Cap: 7 minutes

wodwell.com/wod/hard-target

“MIDLINEMARCH”3 Rounds for Time 25 GHDSit-Ups50 foot Handstand Walk50 foot Overhead WalkingLunge (155/105 lb)

Competitors complete 25GHD sit-ups before kickingup into a handstand towalk 50 feet across thesoccer field (unbroken).Once they reach the 50-foot line, they'll pick up abarbell (155/115 lb), get itoverhead and lungeanother 50 feet. Then theyget to do it two more times

Max Reps of Ring Muscle-Ups


“GG QUALIFIER16.3”AMRAP in 12 minutes 12Chest-to-Bar Pull-Ups8 Deadlifts (245/165 lb)12 Handstand Push-Ups8 Deadlifts (245/165 lb)


“GG QUALIFIER17.1”AMRAP in 12 minutes 10Hang Squat Cleans (135/95lb)10 Front Rack ReverseLunges (135/95 lb)20 Chest-to-Bar Pull-Ups

Perform the lunges in placeand alternate legs aftereach good rep.


“GG QUALIFIER17.5”For Time 60 calorie Row

complex is complete);score for part 3 is the timeit takes you to finish thework after the 10:00 mark(i.e.: if you finish at 17:00,your score for part 3 is7:00).


“GET A GRIP”For Time 50 Double-Unders20 Deadlifts (100/70 kg)20 Box Jumps (24/20 in)20 Kettlebell Swings (24/16kg)20 Toes-to-Bars20 Kettlebell Swings (24/16kg)20 Box Jumps (24/20 in)20 Deadlifts (100/70 kg)50 Double-Unders

Time Cap: 8 minutes

wodwell.com/wod/get-a-grip

“GG QUALIFIER15.2”With a Running Clock in 20minutes From 0:00-6:00:Establish a 1-Rep MaxSnatch

From 6:00-14:00 AMRAP:30 Double-Unders15 Chest-to-Bar Pull-ups



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for a total of three rounds.

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“NAUGHTYNANCY”4 Rounds for Time 600meter berm Run (up andover)25 Overhead Squats(140/95 lb)


The berm run is anuphill/downhill run upsteps, around a soccerstadium, then down steps.To approximate thisworkout athlete may do ahill run or stair climb.

wodwell.com/wod/naughty-nancy

“OPEN 11.2”AMRAP in 15 minutes 9Deadlifts (155/100 lb)12 Push-Ups15 Box Jumps (24/20 in)

wodwell.com/wod/open-11-2

“OPEN 11.5”AMRAP in 20 minutes 5Power Cleans (145/105 lb)10 Toes-To-Bars

80 Wall Ball Shots (20/14lb, 10/9 ft)100 Double-Unders40 calorie Row60 Wall Ball Shots (20/14lb, 10/9 ft)80 Double-Unders20 calorie Row40 Wall Ball Shots (20/14lb, 10/9 ft)60 Double-Unders


“MEDBALL-HANDSTANDPUSH-UP”3 Rounds for Time 8Medicine Ball Cleans(150/80 lb)100 ft Medicine Ball Carry(150/80 lb)7 Paralette HandstandPush-Ups100 ft Medicine Ball Carry(150/80 lb)


wodwell.com/wod/medball-handstand-push

“MUSCLE-UPBIATHLON”For Time 400 meter Run18 Muscle-Ups

30 Double-Unders15 Toes-to-Bar

From 14:00-20:00:Establish a 1-Rep MaxSnatch


“GG QUALIFIER16.1”AMRAP in 15 minutes 10Squat Clean-and-Jerks(135/85 lb)15 Bar-Facing Burpees8 Squat Clean-and-Jerks(185/115 lb)15 Bar-Facing Burpees6 Squat Clean-and-Jerks(225/145 lb)15 Bar-Facing Burpees4 Squat Clean-and-Jerks(275/175 lb)15 Bar-Facing Burpees2 Squat Clean-and-Jerks(305/200 lb)15 Bar-Facing BurpeesMax Reps of Squat Clean-and-Jerks (315/205 lb)


“GG QUALIFIER16.4”For Time

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http://wodwell.com/wodwell.com/wod/open-11-2



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15 Wall Balls (20/14 lb,10/9 ft)


“OPEN 12.2”AMRAP in 10 minutes 30Snatches (75/45 lb)30 Snatches (135/75 lb)30 Snatches (165/100 lb)Max Snatches (210/120 lb)

Complete 30 snatches ateach weight. If athlete getsto the final weight,complete as many reps aspossible until time is up.


“OPEN 12.5”AMRAP in 7 minutes 3Thrusters (100/65 lb)3 Chest-to-Bar Pull-Ups6 Thrusters (100/65 lb)6 Chest-to-Bar Pull-Ups9 Thrusters (100/65 lb)9 Chest-to-Bar Pull-UpsIf you complete the roundof 9, complete a round of12, then go on to 15, etc.


“OPEN 13.3”AMRAP in 12 minutes 150Wall Balls (20/14 lb)

400 meter Run15 Muscle-Ups400 meter Run12 Muscle-Ups


Each time the athletebreaks a set of muscle-upsthey must run a 200-meterlap.

wodwell.com/wod/muscle-up-biathlon

“OCEAN SWIM”For Time 500 meter Swim

Athletes will start on thebeach, swim out around 2buoys, then finish back onthe beach.

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“OPEN 11.3”AMRAP in 5 minutes SquatClean (165/110 lb)Jerk (165/110 lb)

You must complete thesquat clean before movingon to the jerk and youmust complete the jerkbefore moving on to thenext squat clean. If youmiss a jerk you may powerclean the bar to set up

5–10–15–20–15–10–5 RepsofOverhead Squats (115/75lb)Toes-to-Bar


“GG QUALIFIER17.2”AMRAP in 6 minutes 6Deadlifts (225/155 lb)6 Bar Facing Burpees


“HANDSTANDWALK”For Time 280 feetHandstand Walk

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“MIDLINEMADNESS”6 Rounds For Time 400meter Run50 foot Yoke Carry(380/300 lb)


Athletes will begin on the




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90 Double-Unders30 Muscle-Ups

If time permits, afterfinishing the muscle-ups,start over from wall balls.


“OPEN 14.1”AMRAP in 10 minutes 30Double-Unders15 Power Snatches (75/55lb)


“OPEN 14.4”AMRAP in 14 minutes 60calorie Row50 Toes-to-Bars40 Wall Ball Shots (20/14lb, 10/9 ft)30 Cleans (135 lb)20 Muscle-Ups

If athlete completes oneround, start again on therower and continue thesequence until time is up.Score is total repetitionscompleted (on the rower 1calorie = 1 rep).


your jerk attempt.


“OPEN 11.6”AMRAP in 7 minutes 3Thrusters (100/65 lb)3 Chest-to-Bar Pull-Ups6 Thrusters (100/65 lb)6 Chest-to-Bar Pull-Ups9 Thrusters (100/65 lb)9 Chest-to-Bar Pull-UpsIf you complete the roundof 9, complete a round of12, then go on to 15, etc.


“OPEN 12.3”AMRAP in 18 minutes 15Box Jumps (24/20 in)12 Push Press (115/75 lb)9 Toes-to-Bar


“OPEN 13.1”AMRAP in 17 minutes 40Burpees30 Snatches (75/45 lb)30 Burpees30 Snatches (135/75 lb)20 Burpees30 Snatches (165/100 lb)10 BurpeesMax Snatches (210/120 lb)

field and will complete 6rounds of a lap up thestadium berm and a 50-ft.yoke carry. The event iscomplete when the athletecarries the yoke across thefinish line of the lastsection.

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“MUSCLE-UPCLEAN LADDER”For Time 4 Bar Muscle-Ups2 Cleans (225/145 lb)4 Bar Muscle-Ups2 Cleans (245/160 lb)4 Bar Muscle-Ups2 Cleans (265/175 lb)4 Bar Muscle-Ups2 Cleans (285/190 lb)4 Bar Muscle-Ups2 Cleans (305/205 lb)4 Bar Muscle-Ups2 Cleans (320/215 lb)4 Bar Muscle-Ups2 Cleans (335/225 lb)4 Bar Muscle-Ups2 Cleans (350/235 lb)


Every round begins with 4bar muscle-ups beforemoving to the barbell for 2cleans. Each round theathlete will progress to a







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“OPEN 15.2”For As Long As PossibleFrom 0:00-3:00, 2 roundsof:10 Overhead Squats (95/65lb)10 Chest-to-Bar Pull-Ups

From 3:00-6:00, 2 roundsof:12 Overhead Squats (95/65lb)12 Chest-to-Bar Pull-Ups


Follow the pattern until youfail to complete bothrounds.


“OPEN 15.5”27-21-15-9 Reps for TimeRow (calories)Thrusters (95/65 lb)


“OPEN 16.3”AMRAP in 7 minutes 10Power Snatches (75/55 lb)3 Bar Muscle-Ups

In the case of a tie, tiebreaker is the time it takesto complete the lastcomplete set of Snatches.


“OPEN 13.4”AMRAP in 7 minutes 3Clean-and-Jerks (135/95 lb)3 Toes-to-Bars6 Clean-and-Jerks (135/95lb)6 Toes-to-Bars9 Clean-and-Jerks (135/95lb)9 Toes-to-Bars12 Clean-and-Jerks (135/95lb)12 Toes-to-BarsIf athlete completes theround of 12, go on to 15.Complete 15, go on the 18,etc.


“OPEN 14.2”For As Long As PossibleFrom 0:00-3:00, 2 roundsof:10 Overhead Squats (95/65lb)10 Chest-to-Bar Pull-Ups

From 3:00-6:00, 2 roundsof:12 Overhead Squats (95/65

heavier barbell.

The athlete’s score is thetotal time it takes for themto complete the event. Ifan athlete is unable tocomplete all the reps, theywill be ranked by total repscompleted, with ties beingbroken by the time ofcompletion of the lastsuccessful rep.

wodwell.com/wod/muscle-clean-ladder

“OPEN 11.1”AMRAP in 10 minutes 30Double-Unders15 Power Snatches (75/55lb)


“OPEN 11.4”AMRAP in 10 minutes 60Bar Facing Burpees30 Overhead Squats(120/90 lb)10 Muscle-Ups


“OPEN 12.1”AMRAP in 7 minutesBurpees





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“OPEN 17.1”For Time 10 DumbbellSnatches (50/35 lb)15 Burpee Box Jump Overs20 Dumbbell Snatches(50/35 lb)15 Burpee Box Jump Overs30 Dumbbell Snatches(50/35 lb)15 Burpee Box Jump Overs40 Dumbbell Snatches(50/35 lb)15 Burpee Box Jump Overs50 Dumbbell Snatches(50/35 lb)15 Burpee Box Jump Overs


Athlete must alternatehands for each dumbbellsnatch and face the box forthe Burpee Box JumpOvers.


“OPEN 17.4”AMRAP in 13 minutes 55Deadlifts (225/155 lb)55 Wall Ball Shots (20/14lb, 10/9 ft)55 calorie Row55 Handstand Push-Ups


lb)12 Chest-to-Bar Pull-Ups


Follow the pattern until youfail to complete bothrounds.


“OPEN 14.5”21-18-15-12-9-6-3 Reps,For Time Thrusters (95/65lb)Bar Facing Burpees


“OPEN 15.3”AMRAP in 14 minutes 7Muscle-Ups50 Wall Balls (20/14 lb)100 Double-Unders

After the last double-under, the athlete willmove back to the rings andbegin the next round.Score will be the totalnumber of repetitionscompleted before the 14-minute time cap.

This workout begins from astanding position. Athletewill move from standing toflat on the ground totouching an object (6inches above their maxstanding reach) with bothhands.


“OPEN 12.4”AMRAP in 12 minutes 150Wall Balls (20/14 lb)90 Double-Unders30 Muscle-Ups

If time permits, afterfinishing the muscle-ups,start over from wall balls.


“OPEN 13.2”AMRAP in 10 minutes 5Shoulder-to-Overheads(115/75 lb)10 Deadlifts (115/75 lb)15 Box Jumps (24/20 in)

"Shoulder-to-Overhead"allows the athlete to startwith a barbell on theshoulders and move thebar overhead with thearms any way (ie: strictpress, push press, pushjerk, etc.)









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“OPEN 18.2”For Time Part A:1-2-3-4-5-6-7-8-9-10 Repsof:Dumbbell Squats (2 x50/35 lb)Bar-Facing Burpees

Part B:1 rep max Clean


Prior to starting theworkout, the athlete willneed to set up a barbell,with standard plates, tojump over during theburpees. This workoutbegins with the dumbbellsresting on the floor and theathlete standing tall. Afterthe call of “3, 2, 1 … go,”the athlete may lift thedumbbells to the shouldersand perform 1 squat. Theathlete will then return thedumbbells to the floor andcomplete 1 bar-facingburpee. He or she will thencomplete 2 dumbbellsquats and 2 bar-facingburpees, 3 and 3, etc. Thisportion of the workout isover when the athletelands with two feet on theopposite side of the barbellafter the final burpee, orwhen the clock reaches 12


“OPEN 16.1”AMRAP in 20 minutes 25 ftOverhead Walking Lunges(95/65 lb)8 Bar-Facing Burpees25 ft Overhead WalkingLunges (95/65 lb)8 Chest-to-Bar Pull-Ups


“OPEN 16.4”AMRAP in 13 minutes 55Deadlifts (225/155 lb)55 Wall-Balls (20/14 lb)55 calorie Row55 Handstand Push-Ups


“OPEN 17.2”AMRAP in 12 minutes 2Rounds of:50 ft Dumbbell WalkingLunges (50/35 lb)16 Toe-to-Bars8 Dumbbell Power Cleans(50/35 lb)Then, 2 Rounds of:50 ft Dumbbell WalkingLunges (50/35 lb)16 Bar Muscle-Ups8 Dumbbell Power Cleans(50/35 lb)


“OPEN 13.5”AMRAP For As Long AsPossible 15 Thrusters(100/65 lb)15 Chest-to-Bar Pull-Ups

If 90 reps (3 rounds) arecompleted in under 4minutes, time extends to 8minutes.

If 180 reps (6 rounds) arecompleted in under 8minutes, time extends to12 minutes. Etc.


“OPEN 14.3”AMRAP in 8 minutes 10Deadlifts (135/95 lb)15 Box Jumps (24/20 in)15 Deadlifts (185/135 lb)15 Box Jumps (24/20 in)20 Deadlifts (225/155 lb)15 Box Jumps (24/20 in)25 Deadlifts (275/185 lb)15 Box Jumps (24/20 in)30 Deadlifts (315/205 lb)15 Box Jumps (24/20 in)35 Deadlifts (365/225 lb)15 Box Jumps (24/20 in)

For the box jumps athletemay jump or step up ordown as long as both feet







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minutes. If the athletecompletes all the squatsand burpees before the12-minute cap, he orshe will use theremaining time tocomplete Workout18.2a, a 1-rep-maxclean. The clean must beperformed with a barbell,and the plates must besecured with collars. Theathlete may complete asmany attempts as he orshe likes until the time capis up but will only receivecredit for the heaviestsuccessful lift. Platessmaller than 1⁄2 lb. maynot be used, and theminimum weight increasewill be 1 pound. Theathlete may receiveassistance from otherpeople to load the barbellbetween lifts. Each athletemay use only one barbellfor 18.2 and 18.2a, andmale athletes must use a45-lb. (20-kg) barbell. Theathlete’s score for 18.2 willbe the total time it takes tocomplete all 110 reps orthe number of repscompleted at the end of 12minutes. The athlete’sscore for 18.2a will be theheaviest weightsuccessfully cleaned, inpounds. If the athlete does

For the dumbbell walkinglunges, dumbbells must bein front rack position. After25 ft, athlete will walk backto the starting line. Rightafter this workout isannounced we livestreamed on YouTubetwo athletes from theNorCal region who gave ita go (video is below).Subscribe on YouTube tobe notified when wepublish a version with theathletes giving theirthoughts on the workout.


“OPEN 17.5”10 Rounds for Time 9Thrusters (95/65 lb)35 Double Unders

Time Cap: 40 minutesRight after this workoutwas announced we livestreamed on YouTube astwo athletes from NorCalgave it a go. Subscribe onYouTube to be notifiedwhen we publish WODhighlights with theircommentary.


start on the ground andboth feet end on the box incontrol.


“OPEN 15.1 &15.1A”Two Parts in 15 minutes(15.1) AMRAP in 9 minutes15 Toes-to-Bars10 Deadlifts (115/75 lb)5 Snatches (115/75 lb)

Then (15.1a), from 9:00-15:001-Rep-Max Clean-and-Jerk

With a running clock,complete 15.1, then moveimmediately to 15.1a. Assoon as the clock reaches9 minutes and Workout15.1 is complete, Workout15.1a will begin. Theathlete will have 6minutes, from 9:00 to15:00, to completeWorkout 15.1a. The samebarbell must be used forboth 15.1 and 15.1a. Scorefor Workout 15.1 is thetotal number of repetitionscompleted. Score forWorkout 15.1a is theweight (in pounds) of theheaviest successful clean-and-jerk.

http://wodwell.co/yt_sub







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not complete the squatsand burpees in less than12 minutes, he or she willnot log a score for 18.2a.Note: If an athlete choosesto scale 18.2, he or she willalso have a scaled 18.2ascore. An athlete whocompletes 18.2 asprescribed and fails tocomplete a lift will beranked higher on theLeaderboard for both18.2 and 18.2a thanathletes who scale 18.2.Tiebreak: There is notiebreak for Workout 18.2.However, the scoring forWorkout 18.2a doesinclude a tiebreak. In thecase where two athletesclean the same amount on18.2a, their times on 18.2will serve as the tiebreak,and the athlete with thefaster time on 18.2 will beranked higher on 18.2a.Ties will not be broken forathletes who did notcomplete a lift.


“OPEN 18.5”To Be AnnouncedThursday, March 22, 2018at 5:00 PM Pacific Time




“PEDAL TO THEMETAL 1”For Time 3 Peg BoardAscents24 calorie Row16 calorie Bike8 Dumbbell SquatSnatches (100/70 lb)

Time Cap: 6 minutes

Athletes will move throughstations of each exercise.The event is completewhen the athlete finishesthe last rep of thedumbbell sqaut snatch andcrosses the finish line.Athletes will have a briefrest before resetting andbeginning Pedal to theMetal 2.

wodwell.com/wod/pedal-metal-1

“PUSH PULL”For Time 7 HandstandPush-Ups (deficit for men)50 ft Sled Pull8 Handstand Push-Ups


“OPEN 15.4”AMRAP in 8 minutes 3Handstand Push-Ups3 Cleans (185/125 lb)6 Handstand Push-Ups3 Cleans (185/125 lb)9 Handstand Push-Ups3 Cleans (185/125 lb)12 Handstand Push-Ups6 Cleans (185/125 lb)15 Handstand Push-Ups6 Cleans (185/125 lb)18 Handstand Push-Ups6 Cleans (185/125 lb)21 Handstand Push-Ups9 Cleans (185/125 lb)Etc., following samepattern until time is up


“OPEN 16.2”AMRAP in 20 minutesContinue until 4 minutes:25 Toes-to-Bars50 Double-Unders15 Squat Cleans (135/85lb)If completed before 4minutes, continue until 8minutes:25 Toes-to-Bars50 Double-Unders13 Squat Cleans (185/115lb)If completed before 8




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page 15 of 156

“PIER PADDLE”For Time 500 meter Swim2 mile Paddle500 meter Swim


Athletes begin on thebeach and will swim 500meters around the pierthen return to the beach tograb paddle boards. Theywill then return to thewater and paddle south for1 mile, turn around, andpaddle back the 1 milewhere they will return tothe boards to the beach.They will then swim aroundthe pier again, climb out ofthe water and cross thefinish line.

wodwell.com/wod/pier-paddle

“RANCH MINI-CHIPPER”For Time 50 Wall Ball Shots(30/20 lb)25 Med-Ball GHD Sit-Ups(30/20 lb)Hill Sprint with Med Ball(30/20 lb)

wodwell.com/wod/ranch-mini-chipper

50 ft Sled Pull9 Handstand Push-Ups50 ft Sled Pull10 Handstand Push-Ups50 ft Sled Pull


Each round the deficit forthe strict handstand push-ups increases. No kipping.

wodwell.com/wod/push-pull

“RANCH TRAILRUN”For Time 7 kilometer TrailRun

This course is similar to thecourse from the 2009 trailrun event.

wodwell.com/wod/ranch-trail-run

“REGIONALS10.1 (AFRICA)”For Time 800 meter Run800 meter Run with Tire(30/15 kg)400 meter Run

The run would be a 2kTrail-Type Run. Move thetire anyhow for the second800 meter Run.

minutes, continue until 12minutes:25 Toes-to-Bars50 Double-Unders11 Squat Cleans (225/145lb)If completed before 12minutes, continue until 16minutes:25 Toes-to-Bars50 Double-Unders9 Squat Cleans (275/175lb)If completed before 16minutes, continue until 20minutes:25 Toes-to-Bars50 Double-Unders7 Squat Cleans (315/205lb)

Athlete's score will be thenumber of reps completed.Tiebreak is the elapsedtime at which theathlete completed their last set of double-unders.


“OPEN 16.5”21-18-15-12-9-6-3 RepsFor Time Thrusters (95/65lb)Bar-Facing Burpees


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http://wodwell.com/wodwell.com/wod/ranch-mini-chipper

http://wodwell.com/wodwell.com/wod/ranch-mini-chipper

http://wodwell.com/wodwell.com/wod/push-pull

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“REDEMPTION”For Time 3 PegboardAscents21 Thrusters (135/85 lb)2 Pegboard Ascents15 Thrusters (135/85 lb)1 Pegboard Ascent9 Thrusters (135/85 lb)


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“REGIONALS10.1(AUSTRALIA)”For Reps in 5 minutes MaxReps Ground-to-Overheads(50/30 kg)

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“REGIONALS10.1(CENTRAL/SOUTH AMERICA)”7 Rounds for Time 5 Pull-Ups10 Push-Ups15 Air Squats10 Thrusters (115/75 lb)


Five rounds for time will be

wodwell.com/wod/regionals-10-1-africa

“REGIONALS10.1 (CANADA)”For Time 6700 meter CrossCountry Run

wodwell.com/wod/regionals-10-1-canada

“REGIONALS10.1 (NORTHCENTRAL)”For Load 1 rep Max EffortTwo Hand Overhead

Two hand overhead,anyhow. The most efficientway to accomplish this willbe with a clean and jerk.You must lift the barbellfrom the ground tooverhead and finish in astable, unmoving, lockedout position. The athlete’selbows, shoulders, hipsand knees must be lockedout and unmoving, and theathlete must wait until thejudge gives the audibleand visual cue to lower theweight. The bar must bedropped in a controlledmanner, with the athlete’shands on the bar past thehips, for the lift to count.

“OPEN 17.3”For Reps Prior to 8minutes, 3 rounds of:6 Chest-to-Bar Pull-Ups6 Squat Snatches (95/65lb)

Then 3 rounds of:7 Chest-to-Bar Pull-Ups5 Squat Snatches (135/95lb)

* Prior to 12 minutes, 3rounds of:8 Chest-to-Bar Pull-Ups4 Squat Snatches (185/135lb)



* Prior to 24 minutes, 3rounds of:11 Chest-to-Bar Pull-Ups1 Squat Snatch (265/185lb)

* If all reps are completed,time cap extends by 4minutes. Three rounds for

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done for women.

wodwell.com/wod/regionals-10-1-centralsouth-america

“REGIONALS10.1(NORTHWEST)”3 Rounds for Time 10Overhead Squats (135/95lb)50 Double-Unders

wodwell.com/wod/regionals-10-1-northwest

“REGIONALS10.1(SOUTHWEST)”For Time 75 meter TireFlipsRun (back to starting point)Log Carry (one way)75 meter Tire Flips (back tothe start position)Log Carry (back to thestart position)

Log must remain aboveshoulder at all times.

wodwell.com/wod/regionals-10-1-southwest

“REGIONALS

We are not using USAWrules, and press outs, whileinefficient; will not because for a "no lift". That'swhy we aren't calling it theClean and Jerk.

wodwell.com/wod/regionals-10-1-north-central

“REGIONALS10.1 (SOUTHCENTRAL)”For Load At each stationathlete must complete:1 Squat Snatch2 Overhead SquatsOr1 Power Snatch3 Overhead Squats

10 bars will be set up formen and women – 20 totalper heat. Athletes will have45 seconds to complete allthree movements. Athleteswill have 15 secondsbetween stations. Athleteswill finish the workoutwhen they are unable tocomplete all 3 movementswithin 45 seconds. Weightsfor the men’s bars (in lbs.):135/145/155/165/175/185/195/205/215/225 Weightsfor the women’s bars (inlbs.):75/85/95/105/110/115/120/125/130/135

the two movements shouldbe done before movinginto the next section of theworkout. If the athletecompleted the first tworounds in the 8-minutetime cap, the athlete willbe given four moreminutes to finish the nextround. Same as the nextround until the wholeworkout is completedwithin the time cap of 24minutes.


“OPEN 18.1”AMRAP in 20 minutes 8Toes-to-Bars10 Dumbbell Hang Clean-and-Jerks (50/35 lb)14/12 calorie Row

Scaling: The Open offers aprescribed and scaledversion of each workout forany age group. If you areunable to complete theprescribed version, try thescaled version for yourage. Variations: Rx'd:(Ages 16-54) Men use 50-lb. dumbbell Women use35-lb. dumbbell Scaled:(Ages 16-54) Men performhanging knee-raises, use35-lb. dumbbell Womenperform hanging knee-

http://wodwell.com/wodwell.com/wod/regionals-10-1-centralsouth-america


http://wodwell.com/wodwell.com/wod/regionals-10-1-northwest


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10.2 (ASIA)”AMRAP in 12 minutes 5/3Handstand Push-Ups7 Snatches (115/75 lb)

wodwell.com/wod/regionals-10-2-asia

“REGIONALS10.2 (CENTRALEAST)”For Time 5000 meter TrailRun

"with sandbags on a verylarge hill"

wodwell.com/wod/regionals-10-2-central-east

“REGIONALS10.2(NORTHEAST)”For Load 3 rep max Cleanand Jerks

Athletes will have 10minutes to establish yourthree rep max. All threelifts must occur within 40seconds.

wodwell.com/wod/regionals-10-2-northeast

wodwell.com/wod/regionals-10-1-south-central

“REGIONALS10.1 & 10.2(EUROPE)”AMRAP in 15 minutesDistance Run

Then,Max Ground-to-Overheads(70/50 kg) (anyhow)

Within a 15 minute timeframe, athletes complete adistance run (distance wasnot specified in originalworkout description). Theathlete with the fastesttime will be the winner ofthat event. Then completeas many reps as possibleof ground-to-overheads(any style) within the timethat remains after the run,until the 15-minute mark.

wodwell.com/wod/regionals-10-1-europe

“REGIONALS10.2(AUSTRALIA)”For Time 2x20 meter SledPulls (20/10 kg)21 Box Jumps21 Kettlebell Swings (32/24

raises, use 20-lb. dumbbellTeenagers 14-15: Boys use35-lb. dumbbell Girls use20-lb. dumbbell ScaledTeenagers 14-15: Boysperform hanging knee-raises, use 20-lb. dumbbellGirls perform hangingknee-raises, use 10-lb.dumbbell Masters 55+:Men use 35-lb. dumbbellWomen use 20-lb.dumbbell Scaled Masters55+: Men perform sit-ups,use 20-lb. dumbbellWomen perform sit-ups,use 10-lb. dumbbell




“PEDAL TO THEMETAL 2”For Time 12 ParalletteHandstand Push-Ups24 calorie Row16 calorie Bike8 Kettlebell Deadlifts(203/124 lb)

Time Cap: 7 minutes

http://wodwell.com/wodwell.com/wod/regionals-10-2-asia


http://wodwell.com/wodwell.com/wod/regionals-10-2-central-east


http://wodwell.com/wodwell.com/wod/regionals-10-2-northeast


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http://wodwell.com/wodwell.com/wod/regionals-10-1-europe





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“REGIONALS10.2(SOUTHEAST)”With a Running Clock in 12minutes 20/10 HandstandPush-Ups

Then, AMRAP in remainingtime:20 Double Unders10 Box Jumps (24 in)10 Sandbag Lunges (60/40lb)

wodwell.com/wod/regionals-10-2-southeast

“REGIONALS10.3 (ASIA)”For Time 25 Sumo DeadliftHigh-Pulls (95/65 lb)25 meter Overhead Lunges(35/25 lb)25 Pull-Ups25 Box Jumps (24/20 in)25 GHD Sit-Ups25 Kettlebell Swings (24/16kg)25 Toes-to-Bars25 Weighted DumbbellBurpees (20/10 lb)


“REGIONALS

kg)

2x20 meter Sled Pulls(40/20 kg)15 Box Jumps15 Kettlebell Swings (32/24kg)

2x20 meter Sled Pulls(60/30 kg)9 Box Jumps9 Kettlebell Swings (32/24kg)


“REGIONALS10.2(CENTRAL/SOUTH AMERICA)”For Time 50 Box Jumps(24/20 in)30 Snatches (115/75 lb)1000 meter Row


“REGIONALS10.2(NORTHWEST)”AMRAP in 2 minutesApollon's Axle Deadlifts

Time Cap: 90 seconds

This event will begin justafter completing Pedal tothe Metal 1. Athletes willmove through stations ofeach exercise. The event iscomplete when the athletefinishes the last rep of thekettlebell deadlift andcrosses the finish line.

wodwell.com/wod/pedal-metal-2

“RANCHDEADLIFTLADDER”For Time Deadlift Ladder

Men: 425, 435, 445, 455,465, 475, 485, 495, 505,515, 525, 535, 545, 555,565, 575, 585, 595, 605,615 lb

Women: 275, 285, 295,305, 315, 325, 335, 345,355, 365, 370, 375, 380,385, 390, 395, 400, 405,410, 415 lb

Similar to the 2009 deadliftladder, where 1 rep isperformed every 30seconds through a series of20 barbells that eachincrease in weight.The deadlift ladder willbegin 10 minutes after thelast athlete completes the

http://wodwell.com/wodwell.com/wod/regionals-10-2-southeast










http://wodwell.com/wodwell.com/wod/pedal-metal-2

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10.3 (CENTRALEAST)”For Load 1 rep maxDeadlift

Each athlete will have abar, an infinite supply ofplates and ten minutes toachieve their max deadlift.


“REGIONALS10.3 (NORTHCENTRAL)”3 Rounds for Time 500meter Row12 Overhead Squats(115/75 lb)50 Double-Unders

The double unders will becounted each time therope passes completelyunder the athlete’s feet.You will be able to use yourown jump rope, so bringone if you would like. Wewill have jump ropes to useas well. The overheadsquat will be performedfrom a complete lock out ofthe arms, shoulders, hipsand knees. Descendinguntil the hip crease isbelow the patella and thenreturning to a complete

Men athletes will be able topick from three weights(263, 303, or 353 lbs).Women athletes will beable to pick from threeweights (173, 213, and 263lbs).


“REGIONALS10.2(SOUTHWEST)”5 Rounds for Time 5/2Muscle-Ups10 Power Cleans (135/85lb)200 meter Run


“REGIONALS10.3(AUSTRALIA)”For Time 12 OverheadSquats (60/40 kg)21 Pull-Ups2700 meter Run21 Pull-Ups12 Thrusters (60/40 kg)


trail run. Athletes will lift inthe reverse order that theyfinish the run. Last on therun will lift first. First onthe run will lift last.

wodwell.com/wod/ranch-deadlift-ladder

“RAPID FIRE”For Time 6 Snatches (50/40kg)5 Snatches (60/45 kg)4 Snatches (70/50 kg)3 Snatches (80/55 kg)2 Snatches (90/60 kg)1 Snatches (100/65 kg)

Time cap: 4 minutes

Any type of Snatch will beacceptable. Score will betime completed in, ornumber of reps done in the4 min cap.

wodwell.com/wod/rapid-fire

“REGIONALS10.1 (ASIA)”For Time 10 Deadlifts(315/205 lb)50 Double-Unders900 meter Run5 Deadlifts (315/205 lb)25 Double-Unders400 meter Run









https://wodwell.com/wod/ranch-trail-run/

http://wodwell.com/wodwell.com/wod/ranch-deadlift-ladder

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page 21 of 156

lock out of the arms,shoulders, hips and knees.You may squat snatch intothe first rep. This workouthas a 15 minute cut-off.


“REGIONALS10.3 (SOUTHCENTRAL)”For Time 100 DoubleUnders3 Rounds:10 Deadlifts (275/185 lb)1 Sandbag Run (75/50 lb)Then,1000 meter Row


“REGIONALS10.4 (AFRICA)”For Time 50 Pull-Ups50 Wall Ball Shots (20/15lb)50 Kettlebell Swings (24/16kg)50 Shoulder-to-Overheads(40/30 kg)50 Double Unders100 meter Tire Flips50 Tire Jumps100 meter Walking Lungeswith Load Overhead (20/15

“REGIONALS10.3(CENTRAL/SOUTH AMERICA)”AMRAP in 10 minutes MaxDeadlifts (315/185 lbs)Max Muscle-Ups

Max reps should beperformed in 10 minuteswith a minimum of 20 repsfor men and 10 reps forwomen for eachmovement. The lowernumber of repetitions ofeither deadlifts or muscle-ups. For example, if acompetitor completes 35deadlifts and 22 muscle-ups their score will be 22,which is the lower of thetwo.


“REGIONALS10.3(NORTHEAST)”AMRAP in 7 minutes 7Deadlifts (225/135 lb)7 Handstand Push-Ups14 Box Jumps



“REGIONALS10.1 (CENTRALEAST)”5-4-3-2-1 Reps For TimeMuscle-UpsBarbell Complexes (115/65lbs)

The complex includespower clean, front squat,overhead squat, backsquat and overhead squat.All movements will haveclear completion.


“REGIONALS10.1(NORTHEAST)”21-15-9 Reps for TimeOverhead Squats (135/95lb)Chest-to-Bar Pull-ups


“REGIONALS10.1(SOUTHEAST)”For Load 1 Squat Clean
















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kg)

Tire jumps should beperformed with both feet inand out as done with a boxjump.


“REGIONALS10.4 (CANADA)”For Time 50 Double-Unders10 Burpees40 Double-Unders10 Burpees30 Double-Unders10 Burpees20 Double-Unders10 Burpees10 Double-Unders10 Burpees


“REGIONALS10.4 (NORTHCENTRAL)”For Time 10 Snatches(145/95 lb)20 Chest-to-Bar Pull-Ups30 Stick Jumps (24/20 in)40 Ball Slams (45/30 lb)30 Stick Jumps (24/20 in)20 Chest-to-Bar Pull-Ups10 Snatches (145/95 lb)

“REGIONALS10.3(SOUTHEAST)”4 Rounds for Time 4/2Muscle-Ups16 Kettlebell Snatches (8each arm at 53/35 lb)



“REGIONALS10.4 (ASIA)”AMRAP in 9 minutes Buy-in:1500 meter Row

Then:5/2 Muscle-Ups5 Ground-to-Shoulders(155/105 lbs)

Time cap for women is 12minutes.


“REGIONALS10.4 (CENTRALEAST)”For Time 50 Box Jumps(24/20 in)40 Kettlebell Overhead

every 50 seconds

13 bars will be lined up inascending weight. Men'sweight would start from215 lbs to 335 lbs by 10 lbsincrements. Women'sweight would start at 120lbs to 180 lbs by 5 lbsincrements. One bonuspound will be added to thebest lift for every bar theAthlete jerks to overhead.


“REGIONALS10.2 (AFRICA)”For Load 1 rep maxOverhead Squat

Athletes have 7 minuteswithin which to determinetheir 1-repetitionmaximum (1RM) overheadsquat.


“REGIONALS10.2 (CANADA)”For Load 3 Sets for MaxWeight Completed inPounds1 Snatch Grip Deadlift1 Snatch














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“REGIONALS10.4 (SOUTHCENTRAL)”For Time 10 Muscle-Ups15 Handstand Push-Ups20 Squat Cleans (155/105lb)Run the Block


“REGIONALS10.5 (ASIA)”For Time 15 meter TireFlips (470/330 lbs)12 meter Sled Drive(135/65 lbs)5x25 meter SandbagSuicides (75 lbs)5 laps Wheel Barrow Run


“REGIONALS10.5 (EUROPE)”5 Rounds for Time 5Deadlifts (120/90 kg)20 Lateral Jumps andBurpees

wodwell.com/wod/regionals-10-

Swings (24/16 kg)30 Burpees with Jump OverSandbag20 Sandbag Cleans fromGround to Front Squats(40/20 lb)10 Dumbbell Shoulder-to-Overheads (65/40 lb)20 Sandbag Cleans fromGround to Front Squats(40/20 lb)30 Burpees with Jump OverSandbag40 Kettlebell OverheadSwings (24/16 kg)50 Box Jumps (24/20 in)


“REGIONALS10.4(NORTHEAST)”For Time 10 Power Cleans(185/115 lbs)30 meters Load the Sled(45/25 lbs)20 calories Ski30 meters Sprint30 Power Snatches (95/65lbs)30 meters Load the Sled(45/25 lbs)40 Burpees30 meters Push LoadedSled (90/50 lbs) on HighBars50 Kettlebell Swings (55/35

1 Overhead Squat1 Squat Snatch



“REGIONALS10.2 (NORTHCENTRAL)”For Time 1400 meter Run

This run is in a time trialformat. Each individualrunner will be startedevery minute.


“REGIONALS10.2 (SOUTHCENTRAL)”AMRAP in 10 minutes 5Pull-Ups10 Push-Ups15 Air Squats

All with a weight vest(20/10 lb)


















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5-europe

“REGIONALS11.2”For Load Thruster Ladder

Men: 155, 165, 175, 185,195, 205, 215, 225, 235,245, 255, 265, 275, 285,295 lb

Women: 105, 115, 125,130, 135, 140, 145, 150,155, 160, 165, 170, 175,180, 185 lb

Athletes will have 20seconds to take the firstbarbell from the groundand then perform onethruster at a specifiedweight. They will then have10 seconds to transition tothe next barbell where thesame requirements apply.They may make only onethruster attempt in any 20second period. An attemptis defined by the barbellleaving the shoulders afterthe squat. If an athletedrops the barbell before anattempt is made, he or shemay make take the barbellfrom the floor again. Therewill be 15 barbells.Athletes continue so longas they successfullyperform the rep within the

lbs)30 meters Push LoadedSled Back60 Double Unders30 meters Sprint (to finishline)


“REGIONALS10.4(SOUTHEAST)”For Time 500 meter Row25 Burpees500 meter Row25 Burpees


“REGIONALS10.5(AUSTRALIA)”AMRAP in 10 minutes 6Deadlifts (120/70 kg)6 Clean and Jerks (60/30kg)


“REGIONALS10.5

“REGIONALS10.3 (AFRICA)”5 Rounds for Time 250meter Row5 Squat Cleans (75/45 kg)5 Handstand Push-Ups


“REGIONALS10.3 (CANADA)”4 Rounds for Time 35 WallBall Shots (20/14 lb)20 Chin-Ups (Chin OverVertical Plane)


“REGIONALS10.3 (EUROPE)”For Time 20 Chest-to-BarPull-Ups20 Box Jumps20 Toes-to-Bars100 meter Overhead Carry(80/60 kg)20 Toes-to-Bars20 Box Jumps20 Chest-to-Bar Pull-Ups
















page 25 of 156

20 seconds. Their result isthe weight of their heaviestsuccessful thruster. If anathlete is not able tocomplete a successfulthruster with the firstbarbell, they receive a DNFand are eliminated fromthe competition.

wodwell.com/wod/regionals-11-2

“REGIONALS11.5”9-7-5 Reps For TimeMuscle UpsSquat Snatches (135/95 lb)

Athletes will perform 9muscle-ups then 9snatches, then 7 muscle-ups and 7 snatches, then 5muscle-ups and 5snatches. The ring heightwill be adjusted so that thebottom of the ring is onefist higher than the tops oftheir fingers when standingwith one arm extended.Athletes will beginstanding under the rings.At Go, they will jump to therings and perform theworkout as described.Their result is the time tocomplete the entireworkout. There is a 15mincap. If an athlete cannotfinish in the time cap, their

(SOUTHEAST)”8 Rounds For Time 2 SquatSnatches (145/85 lbs)4 Push Presses or PushJerks (145/85 lbs)6 Chest-to-Bar Pull-Ups200 meter Run


“REGIONALS11.3”21-15-9 Reps for TimeDeadlifts (315/205 lb)Box Jumps (30/24 in)

Athletes will perform 21deadlifts then 21 boxjumps, then 15 deadliftsand 15 box jumps, then 9deadlifts and 9 box jumps.Athletes begin behind theline. At Go, athletes moveto the barbell and begintheir deadlifts. Their resultis the time to complete theentire workout. There is a12min time cap. If anathlete cannot finish in thetime cap, their score is thetime cap plus a one secondpenalty for each rep notcompleted.


“REGIONALS10.3(NORTHWEST)”For Time 5 mile Run

The first mile is a hill andthe athletes will do twolaps.


“REGIONALS10.3(SOUTHWEST)”For Time 20 Shoulder-to-Overheads (185/115 lb)40 Burpees

Time Cap: 7 minutes


“REGIONALS10.4(AUSTRALIA)”3 Rounds for Time 6Muscle-Ups12 Squat Snatches (60/30kg)18 Toe-to-Bars


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result is the time cap plusa one second penalty foreach rep not completed. Ifthe athlete is not able tocomplete a single muscle-up or a single snatch, theyreceive a DNF and areeliminated from thecompetition.


“REGIONALS12.2”For Time 2000 meter Row50 Pistols alternating One-Legs30 Hang Cleans (225/135lbs)


“REGIONALS12.5”Snatch Ladder 1 Snatch(155/105 lb)1 Snatch (165/115 lb)1 Snatch (175/125 lb)1 Snatch (185/130 lb)1 Snatch (195/135 lb)1 Snatch (205/140 lb)1 Snatch (215/145 lb)1 Snatch (225/150 lb)1 Snatch (235/155 lb)1 Snatch (245/160 lb)1 Snatch (255/165 lb)1 Snatch (265/170 lb)

“REGIONALS11.6”For Time 20 calorie Row30 Burpees40 Two-Arm DumbbellGround-to-Overheads(45/35 lb)50 Toes-to-Bars100 foot Overhead WalkingLunges (45/25 lb plate)150 foot Sprint

This is a chipper workout.Athletes begin behind theline. At Go, they move tothe rower and row 20calories. They then movethrough each element,completing all reps beforemoving on. The overheadwalking lunges are 50 feetout and 50 feet back. Thesprint is 50 feet out, 50feet back, 50 feet out tothe finish line. There is a20min time cap. If anathlete cannot finish in thetime cap, their result is thetime cap plus a one secondpenalty for each rep notcompleted.


“REGIONALS12.3”4 Rounds for Time 10 One-Arm Dumbbell Snatches

“REGIONALS10.4 (EUROPE)”For Time 400 meter Run

Then, 3 Rounds of:15 Power Snatches (30 kg)35 Double-Unders

400 meter Run


“REGIONALS10.4(NORTHWEST)”For Time 30 calorie Row30 Thrusters (95/65 lb)3 Rope Climbs (20/15meters)30 Kettlebell Swings (1.5/1pood)

20 calorie Row20 Thrusters (115/75 lb)2 Rope Climbs (20/15meters)20 Kettlebell Swings (1.5/1pood)

10 calorie Row10 Thrusters (135/95 lb)1 Rope Climb (20/15meters)10 Kettlebell Swings (1.5/1pood)







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1 Snatch (275/175 lb)1 Snatch (285/180 lb)1 Snatch (295/185 lb)

20 Double Unders beforeeach Snatch

Athlete has 50 seconds tocomplete 20 DoubleUnders and 1 snatch. Ifathlete is able to completeboth movements before 50seconds is up, athlete mayadvance to the nextstation, which starts with20 more Double Undersand another Snatch at thenext weight. Score istotal number of repscompleted through the lastsnatch. If athlete is unableto perform a Snatchweight, tie-breaker ismax Double Unders inthe 50 second window.


“REGIONALS13.2”For Load 3 OverheadSquats

Time Cap: 7 minutes

For this event, the athletewill have 7 minutes toperform 3 overhead squats

(100/70 lbs)100 meter Sprint


“REGIONALS12.6”For Time 3 Rounds of:7 Deadlifts (345/225 lb)7 Muscle-Ups3 Rounds of:21 Wall Ball Shots (20/14lb)21 Toes-to-BarsThen:100 foot Farmer Carry(100/70 lb dumbbells)28 Burpee Box Jumps(24/20 in)100 foot Farmer Carry(100/70 lb dumbbells)3 Muscle-Ups

This workout is broken into3 parts all done with arunning clock. Complete 3rounds of Deadlifts andMuscle-ups then advanceto the next 3 rounds ofWall ball shots and Toes-to-bar. The final round willbe the Farmer carry withone dumbbell in eachhand, Burpee box jumpand Muscle-up.



“REGIONALS10.4(SOUTHWEST)”For Time 1000 meter Row30 Overhead Squats(135/95 lb)1200 meter Run


“REGIONALS10.5 (CANADA)”For Time 12 Tire Flips (BigFucker/Sort of Big Fucker)6 Clean and Jerks (135/95lb)300 meter Run9 Tire Flips (Big Fucker/Sortof Big Fucker)9 Clean and Jerks (135/95lb)450 meter Run6 Tire Flips (Big Fucker/Sortof Big Fucker)12 Clean and Jerks (135/95lb)600 meter Run

Athlete must jump in andout of the tire to the otherside after each flip.












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at increasing weights tothe highest weightpossible. Each athlete willbegin with a barbell loadedto one of four startingweights of their choice (seebelow) and a stack ofplates. It will be theathlete’s responsibility toload the bar to the correctweight each lift. Once theevent begins, the barbellmay not get lighterthroughout the 7 minutes.The men must makeincreases in 10-poundincrements, while thewomen must makeincreases in 5-poundincrements.

Athletes will not have arack, but may get thebarbell into the overheadposition using anytechnique they choose. Ifthe athlete uses a fullsquat snatch to get theweight overhead that willcount as the firstrepetition, as long as allthe overhead squatrequirements are met. After a squat snatch, theathlete must perform twoadditional overhead squatsto complete the set.

Men’s starting weights(pounds): 135, 185, 225,

“REGIONALS13.3”For Time 30 BurpeeMuscle-Ups

Time Cap: 7 minutes

For this event, the athletewill begin on a startingmat. At the call of "3-2-1 …Go!" the athlete will moveto a set of rings and beginperforming burpee muscle-ups. After the 30threpetition, the athlete willmove to the finishing matand the workout iscomplete.


“REGIONALS13.6”For Time 100 DoubleUnders50 Handstand Push-Ups40 Toes-to-Bars30 Shoulder-to-Overheadswith Axle (160/100 lbs)90 foot Walking Lungeswith Axle (160/100 lbs)


For this event, the athletebegins on the starting mat.At the call of "3-2-1 … Go!"

“REGIONALS11.1”For Time 1000 meter Run30 Handstand Push-Ups1000 meter Row

Athletes will begin with a1K run, then complete 30handstand pushups againsttheir designated wall, andthen finish with a 1K row. Any forward movementprior to the startconstitutes a false start.The athlete’s result will betotal time to complete thischipper. There is a 15mintime cap. If the workout isnot finished within the15min, a 1sec penalty isadded to the 15min foreach meter and eachhandstand pushup notcompleted. If an athletecannot complete a singlehandstand pushup, theyreceive a DNF and areeliminated from thecompetition.


“REGIONALS11.4”For Time 100 Pull-Ups100 Kettlebell Swings(24/16 kg)




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255 Women’s startingweights (pounds): 85, 125,155, 175

After the 7 minutes is up,athletes will have 2minutes to transition to themuscle-up rings before thestart of Event 3.


“REGIONALS13.5”21-15-9 Reps for TimeDeadlifts (315/205 lbs)Box Jump (30/24 in)

Time Cap: 8 minutes

For this event the athletebegins on a starting matbehind the barbell. At thecall of "3-2-1 … Go!" theymove forward and beginthe set of 21 deadlifts.After completing 21deadlifts, the athletemoves to the box andperforms 21 box jumps.Then, they will move thebarbell forward andperform 15 deadlifts, thento the box for 15 boxjumps. Then, they willmove the barbell forwardfor the 9 deadlifts, andthen 9 box jumps. After the

the athlete moves off theirmat and performs double-unders. Once 100 double-unders are completed, theathlete will proceed underthe wall and perform 50handstand push-ups. Then,the athlete will move tothe pull-up bar andperform 40 toes-to-bar.The athlete will then moveto the axle, pick up theweight, and begin theshoulder-to-overhead,advancing forward aftereach 10 repetitions. Oncethe 30th rep is completed,the athlete will beginlunging from the whitenumber to the finish linewith the weight in the frontrack position. After theathlete has lunged theweight across thedesignated line and cometo full extension, they willdrop the weight. Theymust then move over thebarbell to the finish mat tocomplete the workout.


“REGIONALS14.2”For Rounds Max DistanceHandstand Walk

100 Double Unders100 Overhead Squats(95/65 lb)

Athletes will start on theground below their pull-upbar. At Go, they will jumpto their bar. Any jumpingbefore the Go will result ina false start. This workoutis a chipper. All pull-upsmust be completed beforethe kettlebell swings, allthe swings before thedouble-unders, and all thedouble-unders before theoverhead squats. There isa 25min time cap. If anathlete cannot finish in thetime cap, their score is thetime cap plus a one secondpenalty for each rep notcompleted.


“REGIONALS12.1”21-15-9 Reps for TimeDeadlifts (225/155 lbs)Handstand Push-Ups


“REGIONALS12.4”For Time 50 Back Squats






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last rep, the athlete movesto the finish mat and theworkout is complete.


“REGIONALS14.1”For Load 1 Rep-Max HangSquat Snatch

Time Cap: 6 minutes

For this event, athletes willhave three (3) attempts toestablish their heaviest 1-rep hang squat snatch. Atthe call of "3-2-1 … Go!"athletes will have 2minutes to load theirbarbell and attempt theirfirst lift. They will not beallowed to lift again untilafter the 2-minute mark.They may not attempttheir final lift until after the4-minute mark, and the liftmust be completed beforethe 6-minute mark.

Each athlete will begin withan empty barbell and astack of plates. It will bethe athlete’s responsibilityto load the bar for each liftand declare the weight tothe judge prior to lifting.Athletes may not decrease

Time Cap: 3 minutes

Athletes will begin at thestarting line and will walkas far as possible on theirhands without their feettouching the ground. If theathlete kicks up to theirhands and travels fewerthan 10 feet this will beconsidered a “false start,”and they may re-attemptfrom the starting line. Eachathlete will be allowed two“false starts.” If the athletemakes it the full 120 feetto the other side of the ofthe stadium, they maycome down to their feet,kick back up in theopposite direction, andstart traveling back towardthe start line. Athletes willbegin this event 2 minutesafter completing Event 1.


“REGIONALS14.5”10 Rounds for Time 1Legless Rope Climb (14 ft)200 foot Sprint

Time Cap : 11 minutes

This event begins with theathlete’s hand on top oftheir round marker. At the

(135/95 lbs)40 Pull-Ups30 Shoulder-to-Overheads(135/95 lbs)50 Front Squats (85/65 lbs)40 Pull-Ups30 Shoulder-to-Overheads(85/65 lbs)50 Overhead Squats (65/45lbs)40 Pull-Ups30 Shoulder-to-Overhead(65/45 lbs)


“REGIONALS13.1”For Time 1000 meter Row50 Thrusters (45 lbs)30 Pull-Ups


For this event, known as"Jackie", the athlete willbegin on the rower withthe handle in the rack andtheir hands off the handle.At the call of "3-2-1 … Go!"the athlete will beginrowing and rows 1,000meters, then gets off therower and moves to adesignated area to perform50 thrusters. After the 50ththruster, the athlete movesto the pull-up bar andperforms 30 pull-ups. Once


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the weight after a failedattempt. The smallestweight incrementpermitted will be 5 lb. forboth men and women.

After the 6 minutes is up,athletes will have 2minutes to transition toEvent 2.


“REGIONALS14.4”21-15-9-6-3 Reps For TimeStrict Handstand Push-UpsFront Squats (195/125 lbs)Burpees


This event begins with theathlete on a starting mat.At the call of "3-2-1 … Go!"they move forward, gounder the wall and perform21 strict handstand push-ups, then move to thebarbell for 21 front squats,then 21 burpees jumpingover the bar. After finishingthe burpees they willadvance the barbell to thenext designated liftingarea. They then move backto the wall and start theround of 15s. After the

call of "3-2-1 … Go!" theyrun to the rope and climbwithout using their legs.They will then run acrossthe stadium to the roundmarker, advance it to thenext designated area andrun back to the rope fortheir next round. After the10th rope climb iscomplete they will runacross the stadium to theirround marker and advancethe round marker to thefinish mat. When theathlete and round markerare on the finish mat theevent is complete.


“REGIONALS15.1”For Time 75 Snatches(75/55 lbs)

Time Cap: 6 minutes

This event begins with theathlete on a starting mat.At the sound of the beep,the athlete moves forwardand performs 75 snatches(25 at each rep mat). Oncethe last rep is complete,the athlete will set thebarbell back on the floor,jump over it, move to thefinish mat and the event is

the 30th pull-up iscomplete, the athlete runsto the finish mat and theworkout is finished.


“REGIONALS13.4”For Time 100 Wall BallShots (20/14 lbs)100 Chest-to-Bar Pull-Ups100 Pistols alternating legs100 Alternating One-ArmDumbbell Snatches (70/50lbs)


For this event, the athletebegins on a starting mat.At the call of "3-2-1 … Go!"he or she moves forwardand begins the set of wallballs. After the 100th wallball, the athlete moves tothe pull-up bar andcompletes 100 chest-to-barpull-ups. Then, the athletemoves to the number 20on the first mat andcompletes 100 one-leggedsquats, advancing forwardafter each 20 repetitions.Then, the athlete moves tothe dumbbell and performs100 one-arm snatches,advancing the dumbbellafter every 20 repetitions.

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round of 3s, the athletemoves to the finish matand the workout iscomplete.


“REGIONALS14.7”For Time 64 Pull-Ups8 Overhead Squats(205/135 lbs)

Time Cap: 6 minutes

This event begins with theathlete on a starting matand at the call of "3-2-1 …Go!" they move forwardand perform 64 pull-ups.They will then moveforward to the barbell andbegin squatting. After 8overhead squats arecomplete, the athlete willmove to the finishing matand the event is complete.


“REGIONALS15.3”For Time 1 mile Run50 Overhead Squats(135/95 lbs)100 GHD sit-ups150 Double Unders

complete.


“REGIONALS15.4”For Time 250 ft HandstandWalk

Time Cap: 3 minutes

This event begins with theathlete on a starting mat.At the sound of the beep,the athlete runs 125 feet totheir marker, kicks up andwalks 125 feet on theirhands to the green mat,kicks down, then walks 125feet on their hands to theirmarker. When they passtheir marker, they will kickdown and run to the finishmat where the event iscomplete.

After the 3-minute timecap, the athletes will have1 minute and 40 secondsto move to their platformsfor Event 5.


“REGIONALS

After the 100th rep, theathlete moves to the finishmat and the workout iscomplete.


“REGIONALS13.7”4 Rounds for Time 2 RopeClimb (15 ft)100 foot Sprint4 Squat Cleans (225/135lbs)100 foot Sprint


For this event, the athletewill begin standing on thestarting mat. At the call of"3-2-1 … Go!" the athletebegins the rope climbs.Once 2 ascents arecompleted, they will runacross the stadium to theirbarbell and perform 4squat cleans, then advancetheir barbell to the nextnumber. They will then runback across the stadiumand begin their secondround of rope climbs andthen squat cleans. Oncethe fourth round of squatcleans are completed, theathlete will move directlyto the finishing mat(without running across the







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50 Sumo Deadlift High-Pulls (135/95 lbs)100 Box Jump Overs (24/18in)


This event begins with theathlete on a starting mat.At the sound of the beep,the athlete moves forwardto the treadmill and runs 1mile. They will then moveto the barbell and perform50 overhead squats (25 ateach rep mat), then to theGHD for 100 sit-ups, thento their jump rope for 150double-unders (75 at eachrep mat), then to thebarbell for 50 sumodeadlift high pulls (25 ateach rep mat), then to thebox. After every 20 boxjump overs, the athlete willmove the box forward tothe next designated area.Once the last jump iscomplete, the athletemoves to the finish matand the event is complete.


“REGIONALS15.6”5 Rounds for Time 25calorie Row16 Chest-to-Bar Pull-Ups

15.7”For Time 15 Muscle-Ups1 Squat Clean (205/135lbs)1 Squat Clean (225/145lbs)1 Squat Clean (245/155lbs)1 Squat Clean (255/165lbs)1 Squat Clean (265/175lbs)

Time cap: 6 minutes

This event begins with theathlete on a starting mat.At the sound of the beep,the athlete moves forwardto the rings and performs15 muscle-ups. They willthen move forward andperform 1 clean at each ofa series of 5 progressivelyheavier barbells. Once thelast barbell is cleaned, theathlete moves to the finishmat and the event iscomplete.


“REGIONALS16.3”For Time 104 Wall BallShots (24/14 lb)52 Pull-Ups

stadium), and the workoutis complete.


“REGIONALS14.3”3 Rounds for Time 50Pistols alternating each leg7 Muscle-Ups10 Hang Power Cleans(175/115 lbs)


This event begins with theathlete on a starting mat.At the call of "3-2-1 … Go!"they move forward andperform 50 pistolsalternating each leg (25 ateach designated area),then move to the rings for7 muscle-ups, then to thebarbell for 10 hang powercleans. The athlete willmove the bar to the nextdesignated lifting areaafter finishing the hangpower cleans. After 3rounds are completed theathlete moves to the finishmat and the event iscomplete.







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9 Strict Deficit HandstandPush-Ups


This event begins with theathlete on the greenstarting mat. At the soundof the beep, the athlete willrun to the rower and row25 calories, then move tothe rig for 16 chest-to-barpull-ups, then to the wallfor 9 handstand push-upsto complete the first round.Prior to starting the nextround, the athlete mustadvance their roundmarker before returning tothe rower. Once the fifthround is complete, theathlete moves to the finishmat and the event iscomplete.


“REGIONALS16.2”10 Rounds for Time 4 StrictMuscle-Ups7 Strict Handstand Push-Ups12 Kettlebell Snatches(70/53 lb)


This event begins with the

Time Cap: 6 minutes

This event begins with theathlete on the startingmat. At the sound of thebeep, the athlete will moveforward to the wall-balltargets (10 ft) to perform104 wall-ball shots. Thefirst 26 reps will beperformed to the left of thetarget to the left, and thenext 26 reps will beperformed to the right ofthat target. After 52 reps,the athlete will switch tothe target on the right,completing 26 reps to theleft and 26 reps to theright. When the last wall-ball shot has beensuccessfully completed,the athlete will move tothe pull-up bar for 52 pull-ups. Upon completing theirlast pull-up, the athlete willmove to the finish mat.Time stops when theathlete reaches the finishmat. When the 6-minutetime cap for Event 3 isreached, athletes will have1 minute to return to theirstarting mat. The clock willcontinue to run, and at the7:00 mark Event 4 willbegin.


“REGIONALS14.6”For Time 50 calorie Row50 Box Jump Overs (24/18in)50 Deadlifts (180/120 lbs)50 Wall Ball Shots (20/14lbs)50 Ring Dips50 Wall Ball Shots (20/14lbs)50 Deadlifts (180/120 lbs)50 Box Jump Overs (24/18in)50 calorie Row


This event begins with theathlete seated on therower. At the call of "3-2-1… Go!" the athlete will row50 calories, then will moveforward to the next stationto perform box jump overs.After every 10 jumps theywill move the box forwardto the next designatedarea, then advance to thebarbell. At the barbell theywill perform 50 deadlifts,advancing the barbell afterevery 10 reps, then moveforward for 50 wall-ballshots, then move forwardagain to the rings. After 50ring dips are complete, theathlete will return throughthe same stations, again




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athlete on the startingmat. At the sound of thebeep, the athlete will moveforward to the rings andperform 4 strict muscle-ups. After the last muscle-up is complete, the athletewill move to the handstandpush-up wall to perform 7strict handstand push-ups.Then the athlete will moveto the kettlebell, perform12 kettlebell snatches–all 6reps with one arm then all6 reps with the otherarm–and advance thekettlebell to the next rounddesignation beforereturning to the rings tostart the next round. Uponcompleting 10 rounds, theathlete will move to thefinish mat. Time stopswhen the athlete’s foot hitsthe finish mat. If theathlete is cut off by the 20minute time cap, the scorewill be the total number ofreps completed within the20 minutes.


“REGIONALS16.5”3 Rounds for Time 400meter Run40 GHD Sit-Ups

“REGIONALS16.6”For Time 1000 meter Bike100 feet Handstand Walk10 Overhead Squats(225/155 lb)500 meter Row50 Burpee Box Jump Overs5 Overhead Squats(225/155 lb)


This event begins with theathlete on the startingmat. At the sound of thebeep, athlete will move tothe Assault Air Bike andride until the monitor reads1.0 km. They will thenmove to the end of theirlane and handstand walkback towards the rig 100feet. Next they will movethe first barbell into theirlane to perform 10overhead squats, and thenwill advance to the rowerfor a 500 meter row. Oncethe row has beencompleted, the athlete willmove the first box intotheir lane to complete 40burpee box jump overs,advancing the box every 5reps. After completing 40reps, they will move thelarger box into their lane tocomplete their final 10

performing 50 reps at eachstation and moving thebarbell and box backthrough the designatedareas. When the monitordisplays 50 calories, theathlete will get off therower and move to thefinish mat and the event iscomplete.


“REGIONALS15.2”For Time 21 Thrusters(115/75 lbs)12 Rope Climbs (15 ft)15 Thrusters (115/75 lbs)9 Rope Climbs (15 ft)9 Thrusters (115/75 lbs)6 Rope Climbs (15 ft)


This event begins with theathlete on a starting mat.At the sound of the beep,the athlete moves forwardand performs thrusters.After 21 reps are complete,they move to the rig for 12rope climbs. They then goback to the barbell,advance it to the nextmarker, and start theround of 15 thrusters and 9ascents. After 9 ropeclimbs, they will move the




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7 Deadlifts (405/275 lb)


This event begins with theathlete on the startingmat. At the sound of thebeep the athlete will moveforward to theTrueFormtreadmill to beginthe first 400-m run. Oncethe monitor reads 0.4 km,they will advance to theGHD to perform 40 GHDsit-ups and then to thebarbell to perform 7deadlifts. They will thenadvance the barbell to thenext section beforereturning to the treadmillto begin the next round. Upon completing the lastdeadlift in the third round,the athlete will move tothe finish mat. Time stopswhen the athlete reachesthe finish mat.


“REGIONALS17.1”For Time 1,200 meter Run

Then, 12 Rounds of:4 Strict Handstand Push-Ups8 Chest-to-Bar Pull-Ups12 Air Squats

reps, still advancing every5. With the last burpee boxjump over complete, theathlete will advance to thesecond barbell, move itinto their lane and perform5 overhead squats. Uponcompleting the lastoverhead squat, theathlete will move to thefinish mat. Time stopswhen the athlete reachesthe finish mat. EachBurpee Box Jump Overbegins with a burpeeperformed perpendicular toand facing the box. At thebottom of the burpee, thechest and thighs musttouch the ground. Theathlete must then jumpover the box, using a two-foot takeoff, and mustjump over the box withouttouching it. The feet mustgo over the box, notaround it.


“REGIONALS17.2”21-15-9 Reps for TimeDumbbell Snatches (80/55lb)Ring Dips

Time Cap: 6 minutes

barbell, advance it to thenext marker, and start thefinal round of 9 thrustersand 6 ascents. After thefinal rope climb, theathlete moves to the finishmat and the event iscomplete.


“REGIONALS15.5”For Load 1 rep-max Snatch

Each athlete will have two20-second windows toattempt the lift with 80seconds rest betweenwindows.

After Event 4, the athleteswill have 1 minute and 40seconds to move to theirplatforms, where this eventwill begin. Athletes willhave a 20-second windowto attempt their maxsnatch, with only twoathletes lifting at a time. Atthe call of "3-2-1 … lift,"the first two athletes maybegin their attempts. Thesnatch must be locked outand completed within the20-second window prior tothe call of "3-2-1 …lift," forthe next set of athletes.After all athletes have





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Time cap: 25 minutes


“REGIONALS17.4”For Time 60 ft HandstandWalk10 Toes-to-Bars10 Double KettlebellDeadlifts (150/106 lb)60 ft Handstand Walk12 Toes-to-Bars12 Double KettlebellDeadlifts (150/106 lb)60 ft Handstand Walk14 Toes-to-Bars14 Double KettlebellDeadlifts (150/106 lb)60 ft Handstand Walk16 Toes-to-Bars16 Double KettlebellDeadlifts (150/106 lb)



“REGIONALS 9.1(AFRICA)”10-9-8-7-6-5-4-3-2-1 Repsfor Time Deadlifts (125/70kg)Burpees (5 per round)


“REGIONALS17.5”21-15-9 Reps for TimeMuscle-UpsSingle-Arm DumbbellOverhead Squats (80/55lb)



“REGIONALS 9.1(ASIA)”7 Rounds for Time 7Thrusters (135/85 lbs)7 Burpees


“REGIONALS 9.1(CANADAWEST)”AMRAP in 20 minutes 10Wall Ball Shots (20/14 lb)10 Box Jumps (20 in)10 Deadlifts (205/145 lb)10 Burpees

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made an attempt, each willthen have another 20-second window to makeanother attempt, startingback with the first twoathletes and rotatingthrough in the samefashion. Athletes will have80 seconds rest betweentheir first window and theirsecond window.

Athletes may load thebarbell to whatever weightthey choose prior to theirfirst window and duringtheir rest period. If asnatch is missed, theathlete may immediatelyre-attempt, but the liftmust be complete beforethe end of the 20-secondwindow to count.


“REGIONALS16.1”For Time 0:00-2:0010 Squat Snatches(185/135 lb)2:00-4:008 Squat Snatches (205/145lb)4:00-6:006 Squat Snatches (225/155lb)6:00-8:00







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Squat Clean and Jerks(60/40 kg)


“REGIONALS 9.1(CANADAEAST)”For Load 1 rep maxDeadlift

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“REGIONALS 9.1(EUROPE)”3 Rounds for Time 400meter Run21 Kettlebell Swings (32/20kg)12 Chest-to-Bar Pull-Ups


“REGIONALS 9.1(ICELANDIC)”AMRAP in 12 minutes 5Pull-Ups10 Burpees15 Kettlebell Swings (24/16kg)20 Double-Unders

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“REGIONALS 9.1(GREAT BASIN)”For Time 5 Snatches(135/95 lb)100 meter Sandbag Carry(90/70 lb)4 Snatches (135/95 lb)100 meter Sandbag Carry(90/70 lb)3 Snatches (135/95 lb)100 meter Sandbag Carry(90/70 lb)2 Snatches (135/95 lb)100 meter Sandbag Carry(90/70 lb)1 Snatches (135/95 lb)

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“REGIONALS 9.1(MID-ATLANTIC)”For Time 2000 meter Row

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“REGIONALS 9.1(NORTHERNCALIFORNIA)”For Time 500 meter Row30 Burpees10 Shoulder-to-Overheads(165/95 lbs)

4 Squat Snatches (245/165lb)8:00-11:002 Squat Snatches (265/175lb)


This event begins with theathlete on the startingmat. At the sound of thebeep, the athlete will moveforward to the barbell andperform 10 snatches. Oncethe 10 snatches arecompleted, they will rollthe bar forward to the nextstation, add weight, thenperform 8 snatches. Ateach subsequent stationthe reps will decreasewhile the load increases.Each station will also havea cut-off time by which allthe reps must becompleted in order toproceed forward. Once anathlete has completed allthe required reps for agiven load, they mayimmediately advance anddo not need to wait for theclock before moving to thenext station. Time stopswhen the athlete reachesthe finish mat. Athletes willuse one barbell for the first3 stations, adding weighteach time they move itforward, and will then



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icelandic

“REGIONALS 9.1(NORTHEAST)”AMRAP in 12 minutes 5Thrusters (135/95 lb)10 Burpees


“REGIONALS 9.2(AFRICA)”For Time Buy-In:500 meter Row

Then, 2 Rounds of:20 Pull-Ups20 Thrusters (30/20 kg)400 meter Run20 Kettlebell Swings (24/16kg)20 Box Jumps

Buy-Out:500 meter Row


“REGIONALS 9.2(CANADAEAST)”5 Rounds for Time 5 Cleanand Jerks (135/95 lb)5 Muscle-Ups

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“REGIONALS 9.2(ASIA)”For Time 750 meter Row25 Pull-Ups400 meter Farmer's Carry25 Pull-Ups


“REGIONALS 9.2(CANADAWEST)”For Time 1000 meter Run


“REGIONALS 9.2(GREAT BASIN)”5 Rounds for Time 7Deadlifts (275/185 lb)30 Air Squats7 Handstand Push-Ups


“REGIONALS 9.2(MID-

move to a secondpreloaded barbell that theywill use for stations 4 and5. If the athlete is cut offby the time cap, the scoreit the total number of repscompleted up to that point.


“REGIONALS16.4”4 Rounds for Time 28Pistols15 Power Cleans (115/80lb)


This event begins with theathlete on the startingmat. At the sound of thebeep, the athlete willcomplete 28 pistols,alternating legs andadvancing after every 14reps, before moving to thebarbell. They will thencomplete 15 power cleans,advancing after 10 reps.After completing all 15cleans, the athlete willmove the barbell forwardto the next clean stationbefore returning to thestart mat to begin the nextround. The athlete willalternate between 28pistols and 15 power






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“REGIONALS 9.2(EUROPE)”15-12-9 Reps for TimeClean and Jerks (60/40 kg)Handstand Push-Ups

Clean and jerks can beperformed overheadanyhow.


“REGIONALS 9.2(ICELANDIC)”For Time 30 Deadlifts(225/135 lb)650 meter Hill Run30 Ground-to-Overheads(110/66 lb)650 meter Hill Run

The running track will goup a small skiing slope.

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“REGIONALS 9.2(NORTHEAST)”For Time 2000 meter Row

ATLANTIC)”3 Rounds for Time 10Deadlifts (275/185 lb)50 Double-Unders


“REGIONALS 9.2(NORTHERNCALIFORNIA)”AMRAP in 10 minutesMuscle-UpsGround-to-Shoulders(185/105 lb)


“REGIONALS 9.3(AUSTRALIA)”For Time 3 laps Runthrough the Cronulla SandDunes


“REGIONALS 9.3(DIRTY SOUTH)”AMRAP in 8 minutes 5Clean and Jerks10 Chest-to-Bar Pull-Ups

Clean and jerk should beperformed from the

cleans for a total of 4rounds, advancing thebarbell closer to the finisheach round. Uponcompleting the final powerclean of the fourth round,the athlete will move tothe finish mat. Time stopswhen the athlete reachesthe finish mat.


“REGIONALS16.7”For Time 21 Thrusters(95/65 lb)3 Legless Rope Climbs15 Thrusters (95/65 lb)2 Legless Rope Climbs9 Thrusters (95/65 lb)1 Legless Rope Climb

Time Cap: 6 minutes

This event begins with theathlete on the startingmat. At the sound of thebeep, they will moveforward to the first barbelland perform 21 thrusters.Once all 21 thrusters arecomplete, the athlete willmove to the rope for 3legless rope climbs.Following the completion ofthe third legless ropeclimb, the athlete willadvance the barbell and















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“REGIONALS 9.3(ASIA)”For Time 900 meter Run15 Kettlebell Swings (2/1.5pood)15 Tire Deadlifts (215/130lb)15 meter Dumbbell Lunges(45/30 lb)15 Dumbbell Cleans (45/30lb)


“REGIONALS 9.3(CANADAWEST)”For Load 1 rep max BarbellExtended and ControlledOverhead

Athlete has 3 attempts toreach a one repmax. Placement based onSIFF weightlifting formulawhich uses max successfullift and bodyweight to rankathletes.


ground by any recognizedclean to full extensionoverhead.

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“REGIONALS 9.3(HELL’S HALFACRE)”21-15-9 Reps for Time BoxJumps (24/20 in)Kettlebell Swings (53/35 lb)Sumo Deadlift High-Pulls(95/65 lb)

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“REGIONALS 9.3(NORTHEAST)”10-9-8-7-6-5-4-3-2-1 RepsFor Time Power Cleans(155/105 lb)Chest-to-Bar Pull-UpsKettlebell Swings


“REGIONALS 9.4(CANADAEAST)”For Time 5000 meter TrailRun with 3 mini-eventsalong the trail

perform 15 thrusters andthen will return to the ropefor 2 legless rope climbsbefore advancing the barone more time andcompleting 9 thrusters.With the final set ofthrusters complete, theathlete returns one lasttime to the rope for 1legless rope climb andthen moves down the lane,over the bar to the finishmat. Time stops when theathlete reaches the finishmat.


“REGIONALS17.3”For Time 100 ft DumbbellOverhead Walking Lunges(80/55 lb)100 Double-Unders50 Wall Ball Shots (30/20lb)10 Rope Climbs (15 ft)50 Wall Ball Shots (30/20lb)100 Double-Unders100 ft Dumbbell OverheadWalking Lunges (80/55 lb)









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“REGIONALS 9.3(GREAT BASIN)”For Time 800 meter Run

Then, 3 Rounds of:10 Squat Cleans (155/100lb)20 Chest-to-Bar Pull-Ups30 Box Jumps (30/24 in)

800 meter Run


“REGIONALS 9.3(NORTH WEST)”5 Rounds for Time 3Muscle-Ups30 Wall Ball Shots (20/12lb)6 Sumo Deadlift High-Pulls(60/40 kg)

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“REGIONALS 9.3(ROCKYMOUNTAIN)”For Time 7000/5000 lbsGround-to-Overheads(anyhow)

Athletes must lift a barbellground-to-overhead, anyway they wish, to

Mini-event 1:3 Tire Flips (500/ 250 lb) in30 seconds

Mini-event 2:3 Keg Clean and Presses(100/50 lb) in 30 seconds

Mini-event 3:100-150 meter SandbagCarry (60/30 lb)


“ROW 1 & ROW2”For Time 21,097 meterRow

Time Cap: 2 hours for Men,2 hours 10 minutes forWomen

Row 1 will end at the2,000 meter checkpoint.Athletes will receive pointsbased on their times at thispoint. There is noscheduled rest at thecheckpoint as the racecontinues.

Row 2 will be scored bythe total time to finish theentire 21,097 meters.Finishing order at the 2Kcheckpoint (Row 1) will

“REGIONALS17.6”For Time 30/25 calorie AirBike20 Burpee Box Jump-Overs(30/24 in)10 Sandbag Cleans(150/100 lb)

Time Cap: 6 minutes


“REGIONALS 9.1(AUSTRALIA)”3 Rounds for Time 10Clean and Jerks (60/40 kg)15 Ring Dips20 Kettlebell Swings (24/16kg)


“REGIONALS 9.1(DIRTY SOUTH)”AMRAP in 8 minutes 3minute max points SuicideRun2 minute Rest3 minute max rep Deadlifts(275/185 lb)




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accumulate 7000 lbs. /5000 lbs. Athletes canchoose from the followingweight/rep combinations:Men 155 lbs. x 46 reps135 lbs. x 52 reps 95 lbs. x74 reps 75 lbs. x 94 repsWomen 100 lbs. x 50 reps85 lbs. x 59 reps 65 lbs. x77 reps 55 lbs. x 91 reps

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“ROPECHIPPER”For Time 200 meter SkiErg50/40 Double-Unders200 meter Row50/40 Double-Unders0.4 mile Assault Air Bike50/40 Double-Unders200 meter Row50/40 Double-Unders200-m SkiErg90-ft. sled pull (310 / 220lb.)


Athletes will use a jumprope with a weightedhandle. Men will complete50 rotations with the rope.Women will complete 40rotations with the rope.

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have no bearing on thescoring for Row 2.

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“SPRINTCHIPPER”For Time 21 Med Ball GHDSit-Ups15 Snatches (165/100 lb)9 Over-the-Wall Burpees (6ft)

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“SUMMERCRUSH”For Time 30 calorie Row

Then, 3 Rounds of:10 Deadlifts (225/185 lb)10 Handstand Push-Ups

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“TEAM SERIES17.3”For Time (with a Partner)50 Synchronized Wall BallShots (20/14 in 9/10 ft)30 Cleans (135/95 lb)50 Synchronized Wall BallShots (20/14 in 9/10 ft)20 Cleans (185/135 lb)50 Synchronized Wall Ball

“REGIONALS 9.1(HELL’S HALFACRE)”3 Rounds for Time 500meter Row10 Squat Clean and Jerks(155/105 lb)


“REGIONALS 9.1(NORTH WEST)”For Load Max Clean andPress


“REGIONALS 9.1(ROCKYMOUNTAIN)”3 Rounds for Time 8Deadlifts (300/195 lb)400 meter Run


“REGIONALS 9.2(AUSTRALIA)”21-15-9 Reps for TimeBurpeesPull-ups400 meter Row

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“SHOTS FIRED”3 Rounds For Time 60Double-Unders30/20 calorie Row10 Ground-to-Overheads(70/50 kg)


Every rep not completedunder the time cap willhave an additional 1second for penalty.

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“STEEL RAIN”For Time 21 Wall Ball Shots(9/6 kg)21 Cleans (50/35 kg)15 Wall Ball Shots (9/6 kg)15 Cleans (50/35 kg)9 Wall Ball Shots (9/6 kg)9 Cleans (50/35 kg)9 Bar Muscle-Ups9 Thrusters (50/35 kg)7 Bar Muscle-Ups7 Thrusters (50/35 kg)5 Bar Muscle-Ups5 Thrusters (50/35 kg)


Every rep not completedunder the time cap of 15minutes will have a 1second penalty.

Shots (20/14 in 9/10 ft)10 Cleans (225/155 lb)


This workout begins withthe athletes standing talland the medicine ballsresting on the floor. At thecall of “3, 2, 1… go!” theathletes will pick up theirmedicine balls and beginthe set of wall balls,synchronized at the bottomof the squat. Once 50 shotsare completed, they willbegin the round of 30cleans. They may dividethe cleans any way theychoose, but they must slaphands each time theyswitch, and each partnermust complete at least 1rep at each weight beforemoving on. The second setof wall-ball shots will beperformed in the samefashion as the first. Next,teams will move on to theset of 20 cleans, this timeat a heavier weight. Teamsmay receive assistance inadding weight to thebar(s), or may use multiplebarbells preloaded to theappropriate weight foreach round. After the set of20 cleans, teams will thencomplete one final set ofwall-ball shots and then 10


“REGIONALS 9.2(DIRTY SOUTH)”5 Rounds for Time 20Double-Unders10 Wall Ball Shots (20/14lb)1 Rope Climb (15 ft)



“REGIONALS 9.2(HELL’S HALFACRE)”For Time 50 Chest-to-BarPull-Ups50 Burpees


“REGIONALS 9.2(NORTH WEST)”For Load Max Deadlift


“REGIONALS 9.2

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“TEAM SERIES17.2”For Time (with a Partner)120 Double-Unders (eachin relay)120 Chest-to-Bar Pull-Ups(total in sets of 15)120 Hang Power Snatches(95/65 lb for total in sets of15)120 Double-Unders (eachin relay)


This workout begins withthe athletes standing talland the jump rope on thefloor. At the call of “3, 2,1… go!” the first athletewill pick up a jump ropeand begin performingdouble-unders. Once thefirst athlete has performed120 reps, the secondathlete may begin jumpingrope and will also complete120 reps. The team willthen move to the pull-upbar and complete a total of120 chest-to-bar pull-ups,60 per athlete. Teams mayonly use one pull-up bar,with only one athleteworking at a time, and thepartners must switch who

cleans, again at a heavierload. This workout endswhen one of the athleteslifts the barbell to theshoulder and stands tall onthe last clean. There is a12-minute time cap. If theathletes do not finish all210 reps before the timecap, their score will be thenumber of reps completed.

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“TEAM SERIES17.6”21-15-9 Reps for Time(with a Partner) DumbbellSnatches (50/35 lb)Bar Muscle-Ups


This workout begins withthe dumbbells resting onthe floor and the athletesstanding tall. At the call of“3, 2, 1… go!” the athleteswill reach down and beginthe dumbbell snatches,alternating arms after eachrepetition andsynchronizing by reachingthe top position of the repat the same time. Once 21snatches are complete, theathletes will move to the

(ROCKYMOUNTAIN)”3 Rounds for Time 10Chest-to-Bar Pull-Ups10 Front Squats (165/105lb)10 Burpees


“REGIONALS 9.3(CANADAEAST)”21-15-9 Reps for TimeBurpeesKettlebell Swings (1.5pood)

Time Cap: 7 minutes


“REGIONALS 9.3(EUROPE)”AMRAP in 20 minutes 250meter Row10 Burpees (8-foot target)10 Ring Dips (shoulderbelow elbow)


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is working after every 15reps.

The team will then performa total of 120 hang powersnatches in the samefashion as the pull-ups: 60per athlete, rotating afterevery 15 reps, and tagginghands when switching.Finally, the team will moveback to the jump ropes,where each athlete willperform another 120double-unders, one athleteat a time, tagging handswhen switching. Thisworkout ends when thesecond partner finishes thelast rep of the double-unders.

Every second counts in thisworkout. The team’s scorewill be the time it takes tocomplete all 720repetitions. Time will berecorded in full seconds.Do not round up. If theathletes finish in 10:32.7,their score is 10:32. Thereis a 15-minute time cap. Ifthey do not finish all 720reps before the time cap,their score will be thenumber of reps completed.


pull-up bar and complete21 bar muscle-ups,synchronizing by reachinglockout on top of the bar atthe same time.

In the second round, theteam will complete 15repetitions of eachexercise, followed by 9repetitions of eachexercise in the third round.This workout ends whenboth athletes reach lockouton the final rep of the barmuscle-up.

Every second counts in thisworkout. The team’s scorewill be the time it takes tocomplete all 90 repetitions.Time will be recorded infull seconds. Do not roundup. If the team finishes in10:32.7, its score is 10:32.There is a 30-minute timecap. If the team does notfinish all 90 reps before thetime cap, its score will bethe number of repscompleted.


“THE BEACH”For Time 250 yard Swim50 Kettlebell Thrusters

“REGIONALS 9.3(MID-ATLANTIC)”For Time 400 meter Run21 Overhead Squats (95/65lb)21 Box Jumps400 meter Run15 Overhead Squats (95/65lb)15 Box Jumps400 meter Run9 Overhead Squats (95/65lb)9 Box Jumps


“REGIONALS 9.3(NORTHERNCALIFORNIA)”For Time 22 Deadlifts(315/185 lb)Farmer's Carry (45/25 lb)to top of inner loop of thehill22 Dumbbell Thrusters(45/25 lb)Farmer's Carry (45/25 lb)to bottom of inner loopRun to Pull-Up Bar22 Chest-to-Bar Pull-UpsRun to top of outer loop22 Overhead Squats (95/65lb)Run to bottom of inner loop








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“TEAM SERIES17.5”AMRAP in 10 minutes (witha Partner) 3 SynchronizedBurpee Box Jump-Overs(24/20 in)3 Synchronized Deadlifts(225/155 lb)6 Synchronized Burpee BoxJump-Overs (24/20 in)6 Synchronized Deadlifts(225/155 lb)9 Synchronized Burpee BoxJump-Overs (24/20 in)9 Synchronized Deadlifts(225/155 lb)

Etc., adding 3 reps to eachexercise every round.

Prior to starting thisworkout, each athlete willneed to create a longstraight line on the floorand place a box on thecenter of that line. Thisworkout begins with theathletes standing tall. Atthe call of “3, 2, 1… go!”the athletes will drop downand begin the burpee boxjump-overs. Partners mustbe synchronized, with theirchests touching the floor atthe same time. Once 3reps are complete, eachathlete will move to theirbarbell and perform

(35/24 lb)30 Burpees500 yard Swim30 Burpees50 Kettlebell Thrusters(35/24 lb)250 yard Swim

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“THEMOTIVATOR”AMRAP in 9 minutesShoulder-to-Overhead(115/85 lbs)Front-Rack Lunges (115/85lbs)

Penalty Each Time Bar isDropped*

*If athlete drops the barduring the Shoulder-to-Overhead, penalty is 20Double-Unders. If athletedrops the bar during theFront-Rack Lunges, penaltyis 5 burpees.

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“THESEPARATOR”For Time For Men:12 Ring Handstand Push-Ups15 Back Squats (225 lb)

Farmer's carry should bedone with dumbbells.


“REGIONALS 9.4(DIRTY SOUTH)”For Time 1000 meter Row25 Overhead Squats(135/95 lb)100 meter Run50 Kettlebell Swings (53/35lb)100 meter Run25 Burpees200 meter Run



“RUN SWIMRUN”For Time 1.5 mile Run500 meter Swim1.5 mile Run


Athletes will start at theAEC Center, run 1.5 milesto Lake Monona, swim 500meters around a series ofbuoys, then return alongthe same run course to thefinish line at the AEC

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synchronized deadlifts,with both athletes standingtall at the top of the lift atthe same time. After 3deadlifts, the team willmove back to the box forthe next round, this timecompleting 6 reps of eachexercise.

During each round, thenumber of repetitions foreach exercise will increaseby 3 reps: 3 the first round,6 the second round, 9 thethird, 12 the fourth, etc.Teams will follow thispattern, completing asmany repetitions aspossible within the 10-minute time cap. Theteam’s score is the totalnumber of repetitionscompleted.


“TEAM SERIES17.8”For Time (with a Partner)Partner 1 completes:1,000 meter Row50 Thrusters (45/35 lb)30 Chest-to-Bar Pull-Ups

Then, Partner 2 completes:1,000 meter Row

20 Burpees9 Ring Handstand Push-Ups18 Front Squats (205 lb)20 Burpees6 Ring Handstand Push-Ups21 Overhead Squats (185lb)20 Burpees

For Women:15 Back Squats (165 lb)20 Burpees6 Ring Handstand Push-Ups18 Front Squats (145 lb)20 Burpees4 Ring Handstand Push-Ups21 Overhead Squats (125lb)20 Burpees2 Ring Handstand Push-Ups


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“TRIANGLECOUPLET”15-10-6 Reps for TimeThrusters (165/115 lb)Bar Muscle-Ups


Athletes will complete 15

Center. Athlete’s score isthe total time it takes forthem to complete theevent.

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“SQUAT CLEANPYRAMID”For Time 10 Squat Cleans(245/165 lb), by 2:008 Squat Cleans (265/180lb), by 4:006 Squat Cleans (285/195lb), by 6:004 Squat Cleans (305/205lb), by 8:002 Squat Cleans (325/215lb), by 11:00

Similar to Event 1 at this2016's regionals, athleteswill progress through 5stations at increasingweights with decreasingreps. Athletes who do notcomplete all the reps at agiven bar before the cut-offtime will be given credit forthe reps they completed attheir last bar and thenranked based on the timeat which they finished theirlast full segment.

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50 Thrusters (45/35 lb)30 Chest-to-Bar Pull-Ups

At the call of “3, 2, 1… go!”the athlete will grab thehandle and row 1,000meters. They will thenmove to the barbell for 50thrusters, then to the pull-up bar for 30 chest-to-barpull-ups. They will finish byslapping hands with thesecond athlete, who maythen begin their row. Thesecond athlete may beseated on the rower priorto the first athlete finishingtheir pull-ups, but themonitor must be reset tozero, and they may notgrab the handle until afterslapping hands. Thesecond athlete willcomplete the row,thrusters and pull-ups inthe same fashion as thefirst. This workout endswhen the second athlete’schest touches the bar onthe last rep of the chest-to-bar pull-ups.

Every second counts in thisworkout. The team’s scorewill be the time it takes tocomplete all therepetitions. Time will berecorded in full seconds.Do not round up. If the

thrusters, then 15 barmuscle-ups, 10 thrustersand 10 bar muscle-ups,then 6 thrusters and 6 barmuscle-ups. After eachround, the athlete willadvance the barbellforward to the next repmat. The event is completewhen the athlete finishestheir last bar muscle-upand crosses the finish line.

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“WZA ASSAULTFITNESSTRIPLET”3 Rounds for Time 9/7 RingMuscle-Ups12 Power Snatches (115/80lb)15 calorie Bike


On the call of "3-2-1, go"the workout begins withthe athlete performing amovement on the rings,either muscle-ups orjumping ring muscle-ups.Upon completing all of therequired repetitions, theathlete will proceed to thebarbell to perform therequired number of powersnatches, which requires

“TEAM SERIES17.1”21-15-9 Reps for Time(with a Partner)Synchronized Thrusters(95/65 lb)Synchronized Bar-FacingBurpees

This workout begins withthe barbells resting on thefloor and the athletesstanding tall. At the call of“3, 2, 1... go!” the athleteswill reach down and beginthe synchronized thrusters,with both athletes in thebottom of the squat at thesame time. Once 9 repsare complete, they willperform 9 synchronizedbar-facing burpees, withboth athletes’ cheststouching the floor at thesame time. They will thenperform 15 thrusters, 15burpees, 21 thrusters and21 burpees in the samefashion. This workout endswhen the last athlete’s feetland on the ground afterjumping the barbell on thefinal rep. Every secondcounts in this workout. Theteam’s score will be thetime it takes to completeall 90 repetitions. Time willbe recorded in fullseconds. Do not round up.

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team finishes in 12:32.7,its score is 12:32. There isno time cap. Note the timeat which the first athletefinishes, as this will berequired when submittingyour score.


“THE CINCO 2”3 Rounds for Time 5Muscle-Ups5 Deficit Handstand Push-UpsThen,90 ft Overhead WalkingLunges (160/100 lb axlebar)

Time Cap: 7 minutes

This event will begin 1minute after the end of thetime cap for The Cinco 1.There is a 7:00 time capfor this event.

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“THE POOL”10 Rounds for Time 25yards Swim3 Bar Muscle-Ups25 yards Swim

the athlete bring thebarbell from the ground tooverhead, in one swiftmotion. The thirdmovement of the triplet,the athlete will finish theround with a calorie bike.The athlete will continuethrough this triplet forthree consecutive rounds.Upon the completion of thethird round, the athlete willcross the finish line, andtime will be called.

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“WZA DEATH BYTRIPLET”E2MOM For As Long AsPossible 8 Burpee BoxJump Overs (24/20 in)8 Hang Power Snatches(115/80 lb)8 Thrusters (115/80 lb)Rest until the next 2-minute mark

Every two minutes, on theminute athlete will attemptto complete the designatedwork within a two minuterunning clock. If the athletecompletes all the requiredwork within the 2:00window, they rest theremainder of the 2:00. Atminute 2:00, they have

If the athletes finish in10:32.7, their score is10:32. There is no timecap.


“TEAM SERIES17.4”For Time (with a Partner)100 calorie Row (switch asneeded)100 Toes-to-Bars (total)

This workout begins withone athlete seated on therower, the handle stowedand the monitor set tozero. At the call of “3, 2,1… go!” the athlete willreach down, grab thehandle and begin rowing.Each team may use onlyone rower and may switchwho is rowing at any time.Once 100 calories havebeen completed, athletesmust slap hands beforemoving to the pull-up barand beginning the toes-to-bars. Only one athlete mayperform toes-to-bars at atime and may switch whois working at any point.This workout ends whenthe 100th rep of the toes-to-bars has been



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“THICK ‘NQUICK”For Time 4 Rope Climbs3 Overhead Squats (245/165 lb)

Time Cap: 4 minutes

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“TRIPLE-GCHIPPER”For Time 100 Pull-Ups80 GHD Sit-Ups60 Pistols (alternating legs)40 calorie Row20 Dumbbell Push Presses(100/70 lb)


Athletes will complete 100pull-ups, 80 GHD sit-ups,60 one-legged squats, 40calories on the rower, 20dumbbell push presses,then cross the finish line.

The athlete’s score is thetotal time it takes for themto complete the event.

until minute 4:00 tocomplete another round. Ifthey complete the round,they rest until minute 6:00.They’ll begin a new roundat minute 6:00 and haveuntil minute 8:00 tocomplete anothercomplete round. Thiscontinues, with the athleteworking to complete a fullround under each twominute clock. If the athleteis unable to complete theentirety of the work in anyallotted two minute round,their workout is over. Forthe 2018 Wodapaloozaonline challenge, athleteswere capped at 12 roundswith the tie-breaker beingthe time on the clock whenthey finished the 12thround (ie. 23:33.)

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“WZA MUSCLE-UP SANDWICH”For Time 90 Double-Unders70 Wall Ball Shots (20/14lb, 10 ft)50 Deadlifts (185/135 lb)30 Muscle-Ups50 Deadlifts (185/135 lb)70 Wall Ball Shots (20/14lb, 10 ft)90 Double-Unders

completed.

Every second counts in thisworkout. The team’s scorewill be the time it takes tocomplete all 200repetitions. Time will berecorded in full seconds.Do not round up. If theteam finishes in 10:32.7,its score is 10:32. There isa no time cap


“TEAM SERIES17.7”For Max/Reps in 20minutes Partner 1:0:00-2:00 Handstand Push-Ups2:00-4:00 Rest4:00-6:00 Double-Unders6:00-8:00 Rest8:00-10:00 1-Rep-MaxBack Squat

Then, Partner 2:10:00-12:00 1-Rep-MaxBack Squat12:00-14:00 Rest14:00-16:00 Double-Unders16:00-18:00 Rest18:00-20:00 HandstandPush-Ups

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“WZACELEBRATE 7”AMRAP in 7 minutes SquatClean-and-Jerks (225/155lb)

The workout begins with apreloaded barbell to therequired weight, and theathlete standing tall. At thestart of the clock, theathlete will begin their 7min AMRAP of squat clean-and-jerks. The clean maybe performed in one swiftmotion, any style,however, a hang clean isnot acceptable. Any styleof press is accepted, solong as the athlete finisheswith hips, knees, and armslocked out overhead,weight over their center ofmass, and their feetdirectly underneath theirhips. This includes a squatclean thruster, thruster, orthruster-jerk. If an athletefails a rep of the shoulderto overhead, and catches iton their shoulders, theymay reattempt theshoulder to overhead tocomplete the rep. If thebarbell touches the floorbefore a rep is achieved,


At the start of the clock,athletes will begin withbarbell pre-loaded andrope in hand. At theconclusion of the final jumprope repetition at the endof the workout, the athletewill record their time. If theathlete is unable toperform the entirety of thework beneath the 30:00time-cap, record a 1second penalty for everymissed repetition (ie. ifthey were unable toperform the 30 muscle-ups, the second set of 50deadlifts, 70 wallballs, and90 double-unders= 240repetitions= total time:34:00.)


“WZA ONLINECHALLENGE17.3 & 17.4”For Load and Reps in 19minutes From 0:00-5:00:Find 1-Rep Max Snatch

From 5:00-14:00, AMRAP:3 Power Snatches (75/55lbs)3 Box Jumps (24/20 in)6 Power Snatches (75/55

Prior to starting thisworkout, each athlete willneed to create a station toperform handstand push-ups. This is a 20-minuteworkout, with the firstathlete working during thefirst 10 minutes, and thesecond athlete workingduring the second 10minutes. This workoutbegins with the first athletestanding tall. At the call of“3, 2, 1… go!” the athletewill kick up to the wall andcomplete as manyhandstand push-ups aspossible before the clockreaches 2:00. They willthen rest until the clockreaches 4:00. From 4:00-6:00, they will complete asmany double-unders aspossible. They will restuntil the clock reaches8:00, at which point theywill have until 10:00 to finda 1-rep-max back squat.Plates smaller than 1⁄2 lb.may not be used. There isno limit to the number ofattempts within the 2-minute time window.

The second athlete willperform the sameexercises as the firstathlete but in the oppositeorder: back squat from10:00-12:00, double-under

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the athlete must reperformthe entirety of therepetition. Touch-and-gorepetitions are acceptable.


“WZA ICEAGEMEALS STRONGSWIM”2 Rounds for Time 200meter Swim150 Air Squats10 Sandbag Cleans(150/100 lb)50 meter Sandbag BearHug Carry


Athletes will begin on theirstarting mats, and on thecall of 3-2-1 go will headclockwise around thecompetition floor until theyreach the ramp into thewater. They'll proceeddown the ramp, and begintheir swim around 3 buoys.Upon returning to theramp, they'll havecompleted 200m. Pleasenote, the use of a life-vest will be availablebut will result in 60minutes added to yourtotal time. They'll thenproceed up the ramp, and

lbs)6 Box Jumps (24/20 in)9 Power Snatches (75/55lbs)9 Box Jumps (24/20 in)Increasing each round by 3reps each movement

From 14:00-19:00:Find 1-Rep Max Snatch

Score of the Snatchcomponent is thecombined load of the firstand second max lifts.

wodwell.com/wod/wza-online-challenge-17-3-17-4

“WZA ONLINECHALLENGE17.7”For Time 1,000 meter Row15/12 Ring Muscle-Ups30 Thrusters (95/65 lb)


“WZAPROGENEX BARCOMPLEX”For Time 3 Hang Cleans,Front Squats, Shoulder-to-Overheads (245/1165 lb)2 Hang Cleans, FrontSquats, Shoulder-to-

from 14:00-16:00 andhandstand push-up from18:00-20:00.

The team’s score is thesum of all the repscompleted during thehandstand push-ups anddouble-unders, and theweight in lb. of theheaviest squat from eachathlete. For example, ifAthlete 1 completes 40handstand push-ups, 160double-unders and a maxsquat of 350 lb., andAthlete 2 completes 35handstand push-ups, 175double-unders and a 250-lb. squat, the team’s scorewill be 1,010.


“THE CINCO 1”For Time 5 Deadlifts(405/265 lb)5 Weighted One-LeggedSquats, left leg (53/35 lbKettlebell)5 Weighted One-LeggedSquats, right leg (53/35 lbKettlebell)Then,80 ft Handstand Walk

Time Cap: 7 minutes



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head clock-wise back totheir lane, where they'llbegin air squats. Uponcompletion of the 150 airsquats, they'll grab theirsandbag and perform the10 sandbag cleans. Thisrequires the athlete bringsthe bag from the ground,up and over their shoulderwith full hip and kneeextension. Once complete,they must pick up theback, and hold it in a "bearhug" position in the front oftheir body, and carry it fora total of 50m. They'llcontinue this for two totalrounds. All adaptiveathletes will perform adifferent version of WOD 5,which includes a distanceswim for time.

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“WZA ONLINECHALLENGE17.2”AMRAP in 7 minutes 21-15-9 Reps of:Deadlifts (225/155 lb)Overhead Squats (135/105lb)

50 Double-Unders aftereach Round

Overheads (265/175 lb)1 Hang Clean, Front Squat,Shoulder-to-Overhead(285/185 lb)

Time Cap: 5 minutes

Athletes will start with apre-loaded barbell, andproceed through thefollowing complex of3 hang cleans, 3 frontsquats, & 3 shoulder-to-overheads. After finishingeach round, athletes willadvance to a heavierbarbell to perform 2 hangcleans, 2 front squats, &2 shoulder-to-overheads.The final round consists of1 hang clean, 1 frontsquat, and 1 shoulder tooverhead at the heaviestload.

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“WZA TWO-FOR-ONESPECIAL”For Time and Load (WOD4) 2 Rounds for Time:40 calorie Row40 Toes-to-Bars40 Overhead Squats (95/65lb)


The Cinco 2 beginsprecisely 1 minute afterthe time cap.

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“THEOLYMPIAN”AMRAP in 9 minutes 20Ground-to-Overhead(95/65 lbs)7 Bar-Facing Burpees15 Ground-to-Overhead(135/95 lbs)7 Bar-Facing Burpees10 Ground-to-Overhead(155/105 lbs)7 Bar-Facing Burpees5 Ground-to-Overhead(185/65 lbs)7 Bar-Facing BurpeesMax Ground-to-Overhead(225/155 lbs)

wodwell.com/wod/the-olympian

“THE TRIPLE 8”With a Running Clock in 10minutes AMRAP from 0:00-6:00:8 Snatches (40/30 kg)8 Toes-to-Bars8 Box Jumps (24/20 in)

Then, from 6:00-10:00:1 rep max Hang Snatch

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Complete 21 Deadlifts, 21Overhead Squats and 50Double-Unders, then 15Deadlifts, 15 OverheadSquats and 50 Double-Unders, then the set of 9Deadlifts, 9 OverheadSquats, 50 Double-Unders.Repeat until time is up.


“WZA ONLINECHALLENGE17.6”AMRAP in 15 minutes 10-8-6-4-2 Reps ofHang Power Cleans(ascending weight)Lateral Over-the-BarBurpeesToes-to-Bars

Starting weight is 135/95lbs. After finishing theround of 2 reps, increasethe weight and start againon the round of 10 at165/115 lbs, then 185/125,205/135, 225/145,245/155.


Then, (WOD 5) withRemaining Time:1 rep max Hang Snatch


Athletes may beginstrapped into the rower,with a reset devicedisplaying zero calories. Atthe start of the clock, theathlete will proceed to rowuntil they hit the requirednumber of calories. Oncethe monitor registers therequired number, they mayexit the rower and they’llthen head to the pull-upbar. Next, the athlete willbegin performing therequired rounds and repsof toes to bar. Each repmust begin with theathlete hanging from thepull-up bar at full shoulderand arm extension. Tocommence each rep, theathlete’s feet must breakbehind the perpendicularplane set by the pull-up rigand the floor. At theconclusion, the athletemust have both toes touchthe pull-up barsimultaneously betweenthe athlete’s hands. Oncethe athlete completes theirfinal rep of toe-to-bar orhanging knee raises, theywill advance to the

Directly after the 6-minuteAMRAP (part A), take 4mins to establish a 1 repmax Hang Snatch (part B).Any type of Hang Snatch ispermitted - for example,hang snatch, hang powersnatch, hang musclesnatch. Only 1 bar can beused for this workout. Theathlete must change theirowns weights and clipsmust be used.

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“TRIPLE 3”For Time 3,000 meter Row300 Double-Unders3 mile Run

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“WZABARBELLS FORBOOBS FINALE”For Time 28 Bar-FacingBurpees7 Rope Climbs21 Thrusters (155/105 lb)

wodwell.com/wod/wza-barbells-boobs-finale

“WZA





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“WZAPOWERDOT 7K& WRECK BAGRUN”For Time 7000 meter RunThen,1 mile Run with Wreck Bag

This workout is part of adual event, featuring bothWOD 1 & WOD 2, theWreck Bag Mile. Using chiptiming software, athleteswill run through a courseout and around downtownMiami wearing a timingbib. Mid-way through thecourse, they will be facedwith the start of WOD 2,which is a continuation oftheir current run. This,however, does not affecttheir WOD 1 score, which isthe total time through theentire of the Powerdot 7krun. This workout is simplyscored as the fastest totaltime on the run.

wodwell.com/wod/wza-powerdot-7k-wreck-bag-run

“WZA RPMCHIPPER”For Time 150 meter Run50 Deadlifts (225/155 lb)150 meter Run40/30 Ring Dips

overhead squat. At thestart, the athlete maychoose to bring the pre-loaded barbell overheadhowever they please.Anathlete may squat snatchtheir first repetition of eachset from the floor, and thatshall count as a repetition.At the conclusion of thelast overhead squat inround one, the athlete willproceed back to the rower,and reset the monitor todisplay zero calories, andproceed through the tripletfor their second and finalround. Once the athletefinishes two rounds or hitsthe 18 minute time-cap,whichever comes first, theathlete will begin workout5. Workout 5 begins withthe balance of the 20minute running clock.Using the preloadedbarbell from workout 4, theathlete will proceed toattempt to find their 1RMhang-snatch, any style.The barbell must first bedeadlifted off the ground tofull hip and kneeextension. Then, whilekeeping the barbell off theground, the athlete in oneswift motion must bringthe barbell from the hangposition to overhead, usinga muscle, power, squat, or

GYMNASTICTRIPLET”4 Rounds for Time 21Chest-to-Bar Pull-Ups15 Strict Handstand Push-Ups9 Pistols (per leg,alternating)



“WZA ONLINECHALLENGE17.1”6 Reps For Load 1 Clean1 Front Squat1 Shoulder-to-Overhead1 Back Squat1 Shoulder-to-Overhead

Athlete must find their maxweight for the full 5 reps(known as "Bear Complex")without dropping the bar.Squat Clean into the FrontSquat is acceptable. Anystyle Shoulder-to-Overheadis acceptable (includingthruster-jerks). See also:"Bear Complex"


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150 meter Run30 Alternating DumbbellSquat Snatches (70/50 lb)150 meter Run200 Weighted RPM ScoutDouble-Unders150 meter Run100 foot Handstand Walk


On the call of 3-2-1, go, theathlete will proceed tothe trueform to begin a150m run. This run will actas a "buy-in" for thisand every subsequentmovement of the chipper.Once done with the run,the athlete will head totheir preloaded barbell tobegin their set of 50deadlifts. After completingthe deadlifts, they'll headback to the trueform foranother set of 150m on thetrueform. Once complete,they'll move to the ringdips/hand-release push-ups. Then they'll head backto the 150m run, andproceed through thesame fashion from thealternating dumbbell squatsnatches, back to the run,then to the single-unders,back to the run, then 100fthandstand walk ordumbbell overheadwalking lunge.

split snatch. The athletemay make as manyattempts as possible overthe balance of the 20minute running clock usedfor workout 4 & 5. Theheaviest single liftperformed will be the onlylift to count towards theathlete’s score for WOD 5.

wodwell.com/wod/wza-online-challenge-18-4-18-5

“WZA ONLINECHALLENGE17.5”AMRAP in 17 minutes 20Handstand Push-Ups20 Pistols20 Pull-Ups20 Wall Balls (20/14 lbs)(10ft)

For the pistols alternatelegs after each goodrepetition.


“WZA PEAK 360PULL & PUSH”For Time 45 Pull-Ups100 foot Sled Push30 Chest-to-Bar Pull-Ups100 foot Sled Push15 Bar Muscle-Ups100 foot Sled Push

Time Cap: 7 minutes

On the call of 3-2-1 go,athletes will start on thepull-up bar, and proceedthrough their requirednumber of pull-ups. Uponcompletion, they'll proceedto the pre-loaded sled,where they'll perform therequired number of






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wodwell.com/wod/wza-rpm-chipper

lengths. Once complete,they'll move back to thepull-up bar to perform theirrequired number of chest-to-bar pull-ups, or in thecase of scaled, the samequantity of pull-ups. They'llthen perform the samenumber of heavy sled pushlengths, and return to thepull-up bar for one finalmovement. All divisionsbut scaled, will finish withthe required number of barmuscle-ups, and completethe workout with one moreround of heavy sled push.

wodwell.com/wod/wza-peak-360-pull-push

“WZA ROMWODUP & DOWNDOG CHIPPER”For Time 40 Wall Ball Shots(30/20 lb)30 Toes-to-Bars20 Burpee Box Jump-Overs(24/20 in)30 Toes-to-Bars40 Wall Ball Shots (30/20lb)

wodwell.com/wod/wza-romwod-up-down-dog-chipper

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BENCHMARKS & TRIBUTES

“12 DAYS OFCHRISTMAS”For Time 1 Sumo DeadliftHigh-Pull (75/55 lb)2 Thrusters (75/55 lb)3 Push Press (75/55 lb)4 Power Cleans (75/55 lb)5 Power Snatches (75/55lb)6 Kettlebell Swings (53/35lb)7 Pull-Ups8 Knees-to-Elbows9 Box Jumps (24/20 in)10 Double-Unders11 Burpees12 Overhead WalkingLunges (45/25 lb Plate)

Like the song the “12 Daysof Christmas," completeeach exercise in ascendingorder then work back downto 1, adding one exerciseper round. Like this: 1; 2-1;3-2-1; 4-3-2-1; etc - for atotal of 364 reps.

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“1776”4 Rounds For Time 17Overhead Walking Lunges

“12/31 (NEWYEAR’S EVE)”For Time 31 Push Press(75/55 lb)31 Pull-Ups31 Snatches (75/55 lb)31 Sit-Ups31 Toes-to-Bar31 Push-Ups31 Box Jumps (24/20 in)31 Back Squats (75/55 lb)31 Unbroken Double-Unders31 Thrusters (75/55 lb)31 Lunges31 Burpees

Then, 365 meter Row

Double-Unders must beunbroken. If athlete tripsbefore completing 31, startthe Double-Unders over.

wodwell.com/wod/12-31

“1776 TEAM”For Time (in a Team ofThree) Kettlebell Swings(53/35 lb)Box Jumps (24/20 in)Air SquatsPush-UpsBurpees

“1775”AMRAP in 60 minutes 17Power Cleans (135/95 lb)75 Air Squats

At the end of each round,unload the barbell andcarry it 200 meters away.Return to the plates andthen carry one forward tothe barbell. Retrieve thesecond plate, carry itforward and reload thebarbell for the next round.


“18.0”21-15-9 Reps for Time of:Dumbbell Snatches (50/35lb)Over-Dumbbell Burpees

The prescribed (Rx) versionof the workout requiresathletes to hop the feetback, then up (both feettogether) for each burpee.Step-ups and step-backsare not allowed except asa scaled version. Iftransferring the dumbbellfrom one hand to the otherin mid air, the transfer

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(45/25 lb Plate)7 Ring Dips6 Thrusters (135/95 lb)


“21-15-9COMPLEX”For Time 8 Deadlifts(155/105 lb)7 Cleans (155/105 lb)6 Snatches (155/105 lb)8 Pull-Ups7 Chest-to-Bar Pull-Ups6 Bar Muscle-Ups

6 Deadlifts (155/105 lb)5 Cleans (155/105 lb)4 Snatches (155/105 lb)6 Pull-Ups5 Chest-to-Bar Pull-Ups4 Bar Muscle-Ups

4 Deadlifts (155/105 lb)3 Cleans (155/105 lb)2 Snatches (155/105 lb)4 Pull-Ups3 Chest-to-Bar Pull-Ups2 Bar Muscle-Ups

Athlete will perform 21reps (8+7+6=21) ofDeadlift/Clean/Snatch thenPull-Ups/Chest-to-Bar Pull-Ups/Bar Muscle-Ups; then15 reps (6+5+4=15); then9 reps (4+3+2=9).

wodwell.com/wod/21-15-9-

Pull-upsSit-UpsRow (calories)Double-UndersWall Balls (20/14 lb)Ball Slams (30/20 lb)Dumbbell Push Press(45/35 lb)

As a team, complete atotal of 1776 reps of allmovements, in any order.

Multiple partners may workat a time, but everyonemust work together on thesame movement and moveto the next one together.The only requirements arethat the team not completemore than 200 reps of anyone movement, and eachteam member mustcomplete at least 10 repsof each movement.

wodwell.com/wod/1776-team

“22”AMRAP in 22 minutes 22Wall Ball Shots (20/14 lb)22 Power Snatches (75/55lb)22 Box Jumps (24/20 in)22 Push Presses (75/55 lb)22 calorie Row

wodwell.com/wod/22

must happen below eye-level.

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“32”4 Rounds for Time 4 RopeClimbs (15 ft)9 Wall Ball Sit-Ups (20/14lb, 5 ft target)12 Thrusters (100/70 lb)400 meter Weighted Run*

Round 1 Run with two25/15 lb platesRound 2 Run with 45/35 lbbarRound 3 Run with two25/15 lb platesRound 4 Run with 45/35 lbbar

Start with the bar andplates assembled. Eachround for the run athletemust disassemble the barand plates and run with thespecified item(s) for the400 meter run/carry. Aftercompleting each of the 4rounds the bar and platesmust be reassembled.Athlete must then finish ontop of a 24” plyo box tostop the clock.

wodwell.com/wod/32


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complex

“666”6 Rounds For Time 6 FrontSquats (50 kg)6 Pull-Ups6 Bench Presses (80 kg)6 Deadlifts (80 kg)6 Barbell Rows (60 kg)6 Shoulder-to-Overheads(30 kg)

wodwell.com/wod/666

“9/11 TRIBUTE”For Time 2001 meter Run11 Box Jumps (30/24 in)11 Thrusters (125/85 lb)11 Chest-to-Bar Pull-Ups11 Power Cleans (170/115lb)11 Handstand Push-Ups11 Kettlebell Swings (2/1.5pood)11 Toes-to-Bar11 Deadlifts (170/115 lb)11 Push Jerks (110/75 lb)2001 meter Row

Athletes may start withRow and end with Run, orstart with Run and endwith Row.

wodwell.com/wod/911-tribute-wod

“7/4/1776”7 Rounds For Time 4 BenchPresses (245/165 lb)17 Hip Extensions

Cash Out: 76 calorie Row


“ADONIS”21-15-9 Reps for Time of:Pull-UpsRing DipsBack Squats (135/95 lb)

Start each round with a600 meter Run

Perform back squats froma rack.

wodwell.com/wod/adonis

“AMERICANDREAM”AMRAP in 20 minutesAscending Ladder of:Power Cleans (200/140 lb)Muscle-Ups

Start with one rep of eachmovement in the firstminute. Add one rep ofeach per round (1,1; 2,2;3,3; 4,4; etc...). Score isthe number of roundscompleted; tie-breaker is

“7/7”For Time with a RunningClock 0:00-1:00 Rest insilence1:00-2:00 7 Squat Cleans(50/35 kg)2:00-3:00 7 Strict Presses(50/35 kg)3:00-4:00 5 OverheadSquats (50/35 kg)4:00-7:00 52 Pull-Ups

Starting at 7:00:1 mile Run

Start the workout with 1minute of silence for thosekilled. Athlete has thespecified amount of time tocomplete each block ofwork. Athlete must moveon to the next movementat the time indicated. Onceeach block of work iscompleted, rest until thenext one starts. For anyreps not completed in theallotted block of time,subtract them from yourtime score (eg: 14:23 -6Reps).

wodwell.com/wod/77

“AIR FORCE”For Time 20 Thrusters(95/65 lbs)20 Sumo Deadlift High-

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“ALEXANDERLOPEZ”3 Rounds for Time 40Burpees30 Kettlebell Swings (55/35lb)20 Box Jumps (24/20 in)10 Pull-Ups

Buy In and Cash Out with:1 mile Run

wodwell.com/wod/alexander-lopez

“ANGRY JACKIE”For Time 2000 meter Row50 Thrusters (95/65 lb)30 Bar Muscle-Ups

wodwell.com/wod/angry-jackie

“ARIANA”3 Rounds for Time 10Deadlifts (225/155 lb)21 Wall Ball Shots20 calorie Row14 Overhead Squats(135/95 lb)19 Toes-to-Bars

wodwell.com/wod/ariana

“ARMISTICE”AMRAP in 11 minutes 11

the time the final round iscompleted.

wodwell.com/wod/american-dream

“ANGUS”3 Rounds for Time 10Thrusters (135/95 lb)12 Pull-Ups25 Burpees

wodwell.com/wod/angus

“ARMANDO”21-15-9-6-3 Reps for TimePower Cleans (165/115 lb)Box Jumps (24/20 in)Pull-Ups

wodwell.com/wod/armando

“ASSAULTBASELINE”For Time 60 calorie AssaultAir Bike50 Air Squats40 AbMat Sit-Ups30 Push-Ups20 Pull-Ups10 Burpees

wodwell.com/wod/assault-baseline

Pulls (95/65 lbs)20 Push Jerks (95/65 lbs)20 Overhead Squats (95/65lbs)20 Front Squats (95/65 lbs)

4 Burpees at the top ofeach minute

Do 4 burpees everyminute, including at thestart of the WOD, beforecontinuing the barbellwork. Athlete is allowed tomove to the next barbellskill once an he/she hascompleted all 20 reps ofthe previous barbellmovement. Athlete isallowed to move to thenext barbell skill once anhe/she has completed all20 reps of the previousmovement. If the minuteclock beeps during arepetition the athlete willcomplete their rep andthen start their 4 burpees.

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“ANGELA”For Time 48 Burpees

Then 3 Rounds of:10 Pull-Ups16 Thrusters (95/65 lb)16 Deadlifts (155/105 lb)600 meter Run

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http://wodwell.com/wodwell.com/wod/alexander-lopez

http://wodwell.com/wodwell.com/wod/angry-jackie

http://wodwell.com/wodwell.com/wod/ariana

http://wodwell.com/wodwell.com/wod/american-dream

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Power Cleans (135/95 lb)11 Burpees Over the Bar19 Deadlifts (135/95 lb)18 Pull-Ups

wodwell.com/wod/armistice

“ASSAULT MADBALL”AMRAP in 20 minutes 10Medicine Ball Cleans(20/16 lb)10 Medicine Ball Burpees10 Medicine Ball Push-Ups10 Russian Twists (20/16lb)10 Pull-Ups10 calorie Assault Air Bike

wodwell.com/wod/assault-mad-ball

“BAMF V2”For Time 21 Push Jerks(185/125 lb)15 Push Press (155/105 lb)9 Strict Press (115/80 lb)

Use one barbell, from theground (no rack). Athletemust change loads.

wodwell.com/wod/bamf-v2

“BARCELONA”AMRAP in 14 minutes 17Double-Unders

“BAD KARMA”For Time 50-40-30-20-10reps of Barbell Curls (45/35lb)10-20-30-40-50 reps ofKettlebell Swings (1.5/1pood)

Alternate movements.Start with 50 reps ofBarbell Curls, then move tothe 10 Kettlebell Swings,then 40 Barbell Curls and20 Kettlebell Swings, andso on.

wodwell.com/wod/bad-karma

“BAMF V3”For Time 21 Pull-Ups15 Chest-to-Bar Pull-Ups9 Bar Muscle-Ups

wodwell.com/wod/bamf-v3

“BASELINE”For time 500 Meter Row40 Air Squats30 Sit-Ups20 Push-Ups10 Pull-Ups

aka: "CrossFit Baseline."CrossFit recommends youre-test this every 3months. One variant of thisWOD substitutes the 500m

Then:48 Sit-Ups

wodwell.com/wod/angela

“ANNIE, AREYOU OK?”21-15-9 Reps for Time Row(calories)Thrusters (65/45 lb)Medicine Ball Cleans(20/14 lb)Sumo Deadlift High-Pulls(65/45 lb)Wall Balls (20/14 lb)Burpees

wodwell.com/wod/annie-ok

“ARMBLASTER2000”AMRAP in 8 minutes 12Ring Dips10 Strict Presses (20/15 kgbar)8 Thrusters (20/15 kg bar)6 Push-Ups4 Kettlebell Sumo DeadliftHigh-Pulls (24/20 kg)

wodwell.com/wod/armblaster-2000

“ASSAULTBURNOUT”10 Rounds for Time 5

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http://wodwell.com/wodwell.com/wod/assault-mad-ball

http://wodwell.com/wodwell.com/wod/assault-mad-ball

http://wodwell.com/wodwell.com/wod/bamf-v2

http://wodwell.com/wodwell.com/wod/bad-karma

http://wodwell.com/wodwell.com/wod/bamf-v3

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8 Bar Muscle-Ups20 Pistols17 Power Cleans (135/95lb)

wodwell.com/wod/barcelona

“BEARCOMPLEX”5 Rounds For LoadComplete 7 Unbroken Setsof this Complex:1 Power Clean1 Front Squat1 Push Press1 Back Squat1 Push Press

Do all 5 movements tocomplete 1 repetition ofthe complex. Complete thecomplex 7 times, unbroken(without letting go of thebar or resting it on theground) to complete 1round. Complete 5unbroken rounds,increasing the weight andresting as needed betweeneach round. Score is maxweight used for your 5thunbroken round.

wodwell.com/wod/bear-complex

“BECKY”For Time 800 meter Run

Row with a 400m Run.Times should becomparable either way.

wodwell.com/wod/baseline

“BEAST 12”For Time 25 WalkingLunges20 Pull-Ups50 Box Jumps (20 in)20 Double-Unders25 Ring Dips20 Knees-to-Elbows30 Kettlebell Swings (2/1.5pood)30 Sit-Ups20 Dumbbell Hang SquatCleans (35/25 lb)25 Back Extensions30 Wall Ball Shots (20/14lb)3 Rope Climbs (15ft)

wodwell.com/wod/beast-12

“BELLBASTARD”Three AMRAPs in 42minutes AMRAP from 0:00-6:00:3 Kettlebell High Swings(16/12 kg) (right)3 Squat Frontal Raise(16/12 kg)3 Kettlebell High Swings(16/12 kg) (left)

Kettlebell Thrusters (85/53lb)10 Kettlebell Sumo DeadliftHigh-Pulls (85/53 lb)5 Burpee Box Jumps (30/24in)10 calorie Assault Air Bike

wodwell.com/wod/assault-burnout

“BAMF”For Time 21 Back Squats(225/145 lb)15 Front Squats (205/135lb)9 Overhead Squats(185/135 lb)

Use one barbell, from theground (no rack). Athletemust change loads.

wodwell.com/wod/bamf

“BAR FIGHT”AMRAP in 20 minutes 2mile Run10 Clean-and-Jerks(225/155 lb)10 Clean-and-Jerks(185/135 lb)10 Clean-and-Jerks(155/105 lb)Max Reps Clean-and-Jerks(135/95 lb)

wodwell.com/wod/bar-fight

http://wodwell.com/wodwell.com/wod/barcelona

http://wodwell.com/wodwell.com/wod/bear-complex

http://wodwell.com/wodwell.com/wod/baseline

http://wodwell.com/wodwell.com/wod/beast-12

http://wodwell.com/wodwell.com/wod/assault-burnout

http://wodwell.com/wodwell.com/wod/assault-burnout

http://wodwell.com/wodwell.com/wod/bamf

http://wodwell.com/wodwell.com/wod/bar-fight


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30 Squat Snatches (95/65lb)400 meter Run30 Hang Cleans (95/65 lb)200 meter Run30 Back Squats (95/65 lb)400 meter Run30 Push-Ups800 meter Run30 Pull-Ups

wodwell.com/wod/becky

“BERGERONOPEN TEST”AMRAP in 20 minutes 50Wall Ball Shots (20/14 lb)50 Double Unders40 Box Jumps40 Toes-to-Bars30 Chest-to-Bar Pull-Ups30 Burpees20 Power Cleans (145/100lb)20 Jerks (145/100 lb)10 Power Snatches(145/100 lb)10 Muscle-Ups

wodwell.com/wod/bergeron-open-test

“BIG MAMATABATA”Four Tabatas in 16 minutesWall Balls (20/14 lb)Toes to Bar

Then, AMRAP from 6:00-36:00:1-2-3-4 reps of:Double Kettlebell HangCleans (2 x 16/12 kg)Front SquatsFull Snatches(Broken set penalty: 10Crush-Grip Push-Ups)

Then, AMRAP from 36:00-42:00:Push-Ups

No rest between AMRAPs.In the second AMRAP, ifathlete breaks during theset of 1-2-3-4, penalty is 10crush-grip push-ups (palmson a single kettlebell).

wodwell.com/wod/bell-bastard

“BEX”AMRAP in 35 minutes 50Wall Ball Shots (20/14 lb)40 Box Jumps (24/20 in)30 Toes-to-Bars20 Deadlifts (145/115 lb)800 meter Run

wodwell.com/wod/bex

“BLACK ANDBLUE”5 Rounds for Time 10Power Cleans (135/95 lb)

“BATHGATEPTSD”AMRAP in 22 minutes 1min Pull-Ups1 min Air Squats1 min Kettlebell Swings(24/16 kg)1 min Double Unders1 min Push-Ups1 min Sit-Ups1 min Lunges (40/20 kg)1 min Strict Presses (30/15kg)1 min Mountain Climbers1 min Dumbbell PushPressses (20/10 kg)1 min Box Jumps (24/20 in)1 min Shuttle Runs (10 m)1 min Wall Balls (9/6 kg)1 min Ball Slams (9/6 kg)1 min Burpees1 min Bench Presses(50/35 kg)1 min Deadlifts (80/60 kg)1 min Wall Sit1 min Plank Hold1 min Rope Climbs (15 ft)1 min Toes-to-Bar1 min Dumbbell Snatches(25/15 kg)

Score is total repscompleted of allmovements. For Wall Sitand Plank count 1 rep persecond in static hold (donot count transition or resttime).

http://wodwell.com/wodwell.com/wod/becky

http://wodwell.com/wodwell.com/wod/bergeron-open-test

http://wodwell.com/wodwell.com/wod/bergeron-open-test

https://www.cavemantraining.com/caveman-kettlebells/kettlebell-crush-push/

http://wodwell.com/wodwell.com/wod/bell-bastard

http://wodwell.com/wodwell.com/wod/bex


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Row (Calories)Power Cleans (135/95 lb)

Each Tabata is 8 rounds of:20 seconds of work, :10seconds of rest. Complete8 full rounds of eachmovement prior to startingthe next (:10 seconds restbetween movements).Score is total reps (eg:141) but also count reps ofeach movement (eg: 38,42, 34, 27)

wodwell.com/wod/big-mama-tabata

“BLACKJACK(ASSAULT)”AMRAP in 21 minutes 21calorie Assault Air Bike21 Kettlebell Swings (53/35lb)21 AbMat Sit-Ups

wodwell.com/wod/blackjack-assault

“BOAT RACE”3 Rounds for Time 500meter Row400 meter Run

Rest 3 minutes betweenrounds

Score is total time,

10 Burpees

wodwell.com/wod/black-and-blue

“BLANCHARD(AARON)”4 Rounds for Time 800meter Run32 Jumping Air Squats32 Lunges32 Weighted Sit-Ups (45/25lb plate)32 Burpees

Wear a weight vest (20/14lb)


wodwell.com/wod/blanchard-aaron

“BOTTLEROCKET”For Time 25 Burpees25 Power Cleans (135/95lb)25 Burpees

7 Wall Ball Shots (20/14 lb)at the top of each minute

Workout starts withburpees. At the top of eachminute (starting at the 1-minute mark) perform 7wall ball shots, then

wodwell.com/wod/bathgate-ptsd

“BEAST MODE24”For Time (with a Partner)50 Walking Lunges40 Pull-Ups100 Box Jumps (20 in)40 Double-Unders50 Ring Dips40 Knees-to-Elbows60 Kettlebell Swings (2/1.5pood)60 Sit-Ups40 Dumbbell Hang SquatCleans (35/25 lb)50 Back Extensions60 Wall Ball Shots (20/14lb)6 Rope Climbs (15 ft)

One partner works whilethe other rests. Box jumpheight is the same for menand women.

wodwell.com/wod/beast-mode-24

“BERGERONBEEP TEST”EMOM for as Long asPossible 7 Thrusters (75/55lb)7 Pull-Ups7 Burpees

Each minute on the minute

http://wodwell.com/wodwell.com/wod/big-mama-tabata

http://wodwell.com/wodwell.com/wod/big-mama-tabata

http://wodwell.com/wodwell.com/wod/blackjack-assault

http://wodwell.com/wodwell.com/wod/blackjack-assault

http://wodwell.com/wodwell.com/wod/black-and-blue

http://wodwell.com/wodwell.com/wod/blanchard-aaron

http://wodwell.com/wodwell.com/wod/blanchard-aaron

http://wodwell.com/wodwell.com/wod/bathgate-ptsd

http://wodwell.com/wodwell.com/wod/beast-mode-24


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including rest, to completeall three rounds.

wodwell.com/wod/boat-race

“BRANDON’SBAD DAY”3 Rounds for Time 15Overhead Squats (95/65lb)15 L-Pull-Ups15 Split Jerks (95/65 lb)15 Knees-to-Elbows15 Squat Hang Cleans(95/65 lb)15 Back Extensions (25/10lb plate)

wodwell.com/wod/brandons-bad-day

“BSU”3 Rounds for Time 7Thrusters (165/110 lb)15 Muscle-Ups10 Power Snatches(165/110 lb)

wodwell.com/wod/bsu

“CALVARIO”Three AMRAPs in 24minutes AMRAP in 6minutes:5 Sumo Deadlift High-Pulls(60/40 kg)

continue the workoutwhere you left off.

wodwell.com/wod/bottle-rocket

“BREAK UP /MAKE UP”Two Parts (with a Partner)Part A: "The Break Up" -EMOM for As Long AsPossible:1st minute: 1 Push Press(125/85 lb) + 1 Burpee2nd minute: 2 PushPresses (125/85 lb) + 2Burpees3rd minute: 3 Push Presses(125/85 lb) + 3 Burpeesetc...

10 minutes Rest

Part B: "The Make Up" - 6Rounds (alternating) forTime of:5 Squat Cleans (125/85 lb)10 Pull-Ups200 meter Row

One partner completes around while the otherperforms a Max L-Sit, thenrests.

Complete part A together,rest exactly 10 minutes,then start Part B together.Score each part separately.For Part A, each minute on

(EMOM), starting at the topof the minute, completeone round. Rest theremainder of the minute.Score is total number ofrounds completed beforebecoming unable tocomplete a round beforethe start of the nextminute.

wodwell.com/wod/bergeron-beep-test

“BIG CLEANCOMPLEX”6 Sets for Max Load HighHang Clean + Hang Clean+ Clean + Push PressHigh Hang Clean + HangClean + Clean + Push JerkHigh Hang Clean + HangClean + Clean + Split Jerk

One set consists of all 12reps. Try not to drop thebar during the entire set. Ifyou must drop after theoverhead movements, it’sallowed - just be quick toget back on the bar. Restas needed between setsand try to increase weightafter each set. All cleansmust be full/squat cleans(power cleans are notallowed).

wodwell.com/wod/big-clean-

http://wodwell.com/wodwell.com/wod/boat-race

http://wodwell.com/wodwell.com/wod/brandons-bad-day

http://wodwell.com/wodwell.com/wod/brandons-bad-day

http://wodwell.com/wodwell.com/wod/bsu

http://wodwell.com/wodwell.com/wod/bottle-rocket

http://wodwell.com/wodwell.com/wod/bergeron-beep-test

http://wodwell.com/wodwell.com/wod/bergeron-beep-test

http://wodwell.com/wodwell.com/wod/big-clean-complex


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10 Hang Squat Cleans(60/40 kg)15 Push Presses (60/40 kg)

Rest 3 minutes

Then, AMRAP in 6 minutes:50 Double-Unders100 meter Shuttle Sprint250 meter Row

Rest 3 minutes

Then, AMRAP in 6 Minutes:15 Pull-Ups30 Box Jump-Overs (60/50cm)45 Air Squats

Complete all three AMRAPsincluding rest betweeneach with a running clock.Score is the total numberof points for all three parts.For the first and thirdAMRAPs, assign one pointper rep. For the secondAMRAP, assign one pointfor every 10 reps (eg: 50DU = 5; 100 Shuttle Sprint= 10; 250 meter Rowing =25).

wodwell.com/wod/calvario

“CHAU PIERNAS(GOODBYE

the minute (EMOM) bothpartners attempt thesequence of Push Pressand Power Clean ("DeathBy" style), adding one repper movement perminute...until one partneris unable to complete around. Score is the lower ofthe two partners' numberof rounds and repscompleted. For Part B,partners alternate rounds(eg. one does a roundwhile other attempts amax duruation l-sit thenrest). Resting partner willhave one attempt to max l-sit (for time) at any pointduring their rest period. L-sit must be done byplacing both hands on 45-lb bumper plates andlifting both feet off thefloor with straight legs.Cumulative l-sit time (forboth partners - all sixrounds) is deducted fromthe overall time of Part Bto determine score.

wodwell.com/wod/break-up-make-up

“BUBBA”AMRAP in 20 minutes 6Dumbbell Man Makers(55/35 lb)7 Box Step Ups (55/35 lb)

complex

“BLACKJACK”For Time 20 Push-Ups, 1Sit-Ups19 Push-Ups, 2 Sit-Ups18 Push-Ups, 3 Sit-Ups...continue this patternuntil...2 Push-Ups, 19 Sit-Ups1 Push-Ups, 20 Sit-Ups

Each round totals 21 reps(push-ups descending from20, sit-ups ascending from1) for a total of 441 reps inthe workout.

wodwell.com/wod/blackjack

“BLOODTHIRSTY”5 Rounds for Time: 600meter Run40 Russian KettlebellSwings (2/1.5 pood)20 Air Squats

wodwell.com/wod/blood-thirsty

“BRANCA”For Time 100 Double-Unders100 Push-Ups100 Thrusters (40/25 kg)100 Sit-Ups (10/5 kg)

http://wodwell.com/wodwell.com/wod/calvario

https://wodwell.com/wod/death-by-anything/

https://wodwell.com/wod/death-by-anything/

http://wodwell.com/wodwell.com/wod/break-up-make-up

http://wodwell.com/wodwell.com/wod/break-up-make-up

http://wodwell.com/wodwell.com/wod/big-clean-complex

http://wodwell.com/wodwell.com/wod/blackjack

http://wodwell.com/wodwell.com/wod/blood-thirsty


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LEGS)”For Time 800 meter Run10 Back Squats (50/40 kg)6 Handstand Push-Ups20 Back Squats (50/40 kg)6 Handstand Push-Ups30 Back Squats (50/40 kg)6 Handstand Push-Ups40 Back Squats (50/40 kg)6 Handstand Push-Ups50 Box Jumps (60/50 cm)40 Back Squats (50/40 kg)6 Handstand Push-Ups30 Back Squats (50/40 kg)6 Handstand Push-Ups20 Back Squats (50/40 kg)6 Handstand Push-Ups10 Back Squats (50/40 kg)800 meter Run

wodwell.com/wod/chau-piernas-goodbye-legs

“CINDY”AMRAP in 20 minutes 5Pull-Ups10 Push-Ups15 Air Squats

wodwell.com/wod/cindy

“CROSSFITFOOTBALLTOTAL”For Load 1 rep max PowerClean1 rep max Back Squat


Use one pair of dumbbellsthroughout. Box step upsshould be performed whileholding both dumbbells.

wodwell.com/wod/bubba

“CAPTAINMUSTACHE”3 Rounds for Time 9Deadlifts (185/125 lb)12 Burpees15 Box Jump (24/20 in)200 meter Run

Buy In: 50 Double UndersBuy Out: 1 Rope Climb (15ft)

After the clock starts,athlete must perform 50double-unders beforemoving on to the 3-roundsof burpees, box jumps andrun. After the 3 rounds arecomplete, athlete movesdirectly to the rope climb.The clock stops when theathlete touches the 15 footmark on the rope.

wodwell.com/wod/captain-mustache

100 Air Squats1000 meter Row

wodwell.com/wod/branca

“BROOMSTICKMILE”For Time 25 Back Squats25 Front Squats25 Overhead Squats400 meter Run25 Shoulder Presses25 Push Presses25 Push Jerks400 meter Run50 Hang Cleans400 meter Run50 Snatches400 meter Run

Perform all movementsexcept the run with a PVCpipe (or broomstick).

wodwell.com/wod/broomstick-mile

“BURPTACULAR”10-9-8-7-6-5-4-3-2-1 RepsFor Time BurpeesKettlebell Thrusters (32/20kg)BurpeesKettlebell Sumo DeadliftHigh-Pulls (32/20 kg)Burpees

http://wodwell.com/wodwell.com/wod/chau-piernas-goodbye-legs

http://wodwell.com/wodwell.com/wod/chau-piernas-goodbye-legs

http://wodwell.com/wodwell.com/wod/cindy

http://wodwell.com/wodwell.com/wod/bubba

http://wodwell.com/wodwell.com/wod/captain-mustache

http://wodwell.com/wodwell.com/wod/captain-mustache

http://wodwell.com/wodwell.com/wod/branca

http://wodwell.com/wodwell.com/wod/broomstick-mile

http://wodwell.com/wodwell.com/wod/broomstick-mile


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1 rep max Bench Press1 rep max Deadlift

After the warm up, youhave 3 attempts to reach a1 rep max for each of thefollowing movements. Addthe highest weight liftedfor each lift and that givesyou your CrossFit FootballTotal.

wodwell.com/wod/crossfit-football-total

“CYRUS, ELI,JANIE, LIAM ANDMARY”Five 5-minute AMRAPs in25 minutes From 0:00-5:0016 calorie Row16 Box Jumps (24/20 in)

From 5:00-10:0016 Thrusters (75/53 lb)16 Pull Ups

From 10:00-15:0016 Burpees16 Dumbbell Snatches(45/25 lb)

From 15:00-20:0016 Mountain Climbers16 Kettlebell Swings (53/35lb)

From 20:00-25:0016 Push-Ups

“CHRISTINA”AMRAP in 20 minutes 9Pull-Ups9 Squat Cleans (95/65 lb)9 Kettlebell Swings (1.5/1pood)9 Toes-to-Bar9 Push Press (95/65 lb)9 Burpees

wodwell.com/wod/christina

“CINDY FULL OFGRACE”3 Cycles, For Time: 3Rounds of "Cindy"*10 Clean-and-Jerks (135/95lb)

*1 round of "Cindy" is 5pull-ups, 10 push-ups, 15squats.

wodwell.com/wod/cindy-full-grace

“CROSSFITTOTAL”Sum of the Best of EachLift Back SquatShoulder PressDeadlift

Athlete gets 3 attempts ateach lift. Weight mustincrease after eachsuccessful attempt at each

Kettlebell Swings (32/20kg)

Use one kettlebell. For theThrusters hold thekettlebell in a gobletposition and finish with thekettlebell and both armsoverhead. Recommendedtime cap: 30 minutes

wodwell.com/wod/burptacular

“CARSON”For Time 87 ft Sled Pull(245/185 lb)12 Burpees29 Wall Ball Shots (20/14lb)12 Overhead Squats (95/65lb)29 Box Jumps12 Pull-Ups29 calorie Row87 ft Sled Pull (245/185 lb)

wodwell.com/wod/carson

“CHRISTINE”3 Rounds for Time 500meter Row12 Deadlifts (Bodyweight)21 Box Jumps (24/20 in)

wodwell.com/wod/christine

http://wodwell.com/wodwell.com/wod/crossfit-football-total

http://wodwell.com/wodwell.com/wod/crossfit-football-total

http://wodwell.com/wodwell.com/wod/christina

http://wodwell.com/wod/cindy/

http://wodwell.com/wodwell.com/wod/cindy-full-grace

http://wodwell.com/wodwell.com/wod/cindy-full-grace

http://wodwell.com/wodwell.com/wod/burptacular

http://wodwell.com/wodwell.com/wod/carson

http://wodwell.com/wodwell.com/wod/christine


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16 Sit-Ups

With a running clock,perform as manyrepetitions as possible(AMRAP) of each section,during the time allotted.Score is total number ofrepetitions (1 calorie onthe rower = 1 rep).

wodwell.com/wod/cyrus-eli-janie-liam-mary

“DAN”4 Rounds for Load andTime 21 Overhead Squats400 meter Run

Athlete selects the weightfor overhead squats. Scoreis load and time as poundsper second (ex: 135/13:05= 135/785 = .172 lbs/sec).

wodwell.com/wod/dan

“DEATH WISHIII”3 Rounds for Time 3Thrusters (185/135 lb)5 Box Jumps (36/30 in)7 Deadlifts (315/205 lb)

wodwell.com/wod/death-wish-iii

movement. Weight maynot be decreased after firstattempt. A failed repcounts as an attempt.There is no time limit foreach lift or for the length ofthe session in which theyare all performed, but theymust all be performedduring one session (i.e.,athlete cannot leave thearea to rest or performother activities betweenthe three lifts).

wodwell.com/wod/crossfit-total

“D-DAYPARTNER WOD”For Time (with a Partner)Phase 1: "Overlord"1944 meter Row

Phase 2: "Airborne Drop"60 Pull-Ups300 meter Run

Phase 3: "Omaha Beach"6 50 meter AlternatingSled Drags300 meter Run

Phase 4: "Utah Beach"60 Weighted Push-Ups300 meter Run

Phase 5: "Gold Beach"60 Kettlebell Swings

“CLAUDIA”5 Rounds for Time 20Kettlebell Swings (55/35 lb)400 meter Run

wodwell.com/wod/claudia

“CROSSFITTOTAL II”Sum of the Best of EachLift CleanBench PressOverhead Squat

Score is the total of maxeffort on all three lifts.Athlete gets 3 attempts ateach lift. Weight mustincrease after eachsuccessful attempt at eachmovement. Weight maynot be decreased after firstattempt. A failed repcounts as an attempt.Clean is from the ground,power or full/squat.

wodwell.com/wod/crossfit-total-ii

“D-DAYREMEMBRANCEWOD”For Time 1944 meter Row

Then, 6 Rounds of:30 Burpees30 Sit-Ups

http://wodwell.com/wodwell.com/wod/cyrus-eli-janie-liam-mary

http://wodwell.com/wodwell.com/wod/cyrus-eli-janie-liam-mary

http://wodwell.com/wodwell.com/wod/dan

http://wodwell.com/wodwell.com/wod/death-wish-iii

http://wodwell.com/wodwell.com/wod/crossfit-total

http://wodwell.com/wodwell.com/wod/claudia

http://wodwell.com/wodwell.com/wod/crossfit-total-ii


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“DELIGIANNISSANDBAG”For Time 100 Sandbag Get-Ups100 Sandbag Cleans100 Sandbag Squats100 Ground-to-ShoulderLoads100 Shoulder Presses100 Sandbag Sit-Ups1 mile Sandbag Run100 Push-Ups100 Pull-Ups100 4-count MountainClimbers100 4-count Flutter Kicks1 mile Sandbag Run

Use 40% bodyweightsandbag.

wodwell.com/wod/deligiannis-sandbag

“DOUGLASSTRONG”2 Rounds for Time 6Muscle-Ups17 Hang Power Clean-and-Jerks (95/65 lb)18 Back Rack Lunges(95/65 lb)17 Handstand Push-Ups33 Kettlebell Swings (53/35lb)130 Mountain Climbers (1-count)

300 meter Run

Phase 6: "Sword Beach"60 Thrusters (45/35 lb)300 meter Run

Phase 7: "Juno Beach"60 Man-on-Fire Burpees300 meter Run

Each partner group willcarry their kettlebelleverywhere. The non-working partner will holdthe kettlebell off theground while the otherpartner works. Split up thework as needed, exceptthe sled drags (alternate)and runs (run together).Man-on-Fire burpee demo

wodwell.com/wod/d-day-partner-wod

“DEATH BYASSAULT”EMOM For As Long AsPossible Ascending AssaultBike calories

Start with 3 calories. Add 3calories every minute untilfailure.

Beginning with 3 calorieson the Assault Air Bike,rest until 1:00 then add 3additional calories every

30 Double-Unders30 Walking Lunges


wodwell.com/wod/d-day-remembrance-wod

“DEATHBY…ANYTHING”EMOM For as Long asPossible 1 Rep in the firstminute2 Rep in the second minute3 Rep in the third minuteetc.

Choose any singlemovement (pull-ups,thrusters, burpees, cleans,snatches, rope climbs,etc.). Then, each minute onthe minute (EMOM),starting at the top of theminute, with 1 repetition inminute 1, complete onemore repetition per minuteeach subsequent minute (2reps from 1:00-2:00, 3 repsfrom 2:00-3:00, etc.).Continue until you can nolonger complete thenumber of reps prescribedin under a minute. Score isthe number of full roundscompleted plus number ofreps completed in the lastround.

http://wodwell.com/wodwell.com/wod/deligiannis-sandbag

http://wodwell.com/wodwell.com/wod/deligiannis-sandbag

https://www.youtube.com/watch?v=3DbjVnzQYsM

http://wodwell.com/wodwell.com/wod/d-day-partner-wod

http://wodwell.com/wodwell.com/wod/d-day-partner-wod

http://wodwell.com/wodwell.com/wod/d-day-remembrance-wod

http://wodwell.com/wodwell.com/wod/d-day-remembrance-wod


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Buy-In: 3,200 meter Run

wodwell.com/wod/douglas-strong

“DURANTECORE”5 Rounds 10 Hollow Rocks10 V-Ups10 Tuck Ups10 second Hollow Hold1 minute Rest

Rest one minute after eachround. The score will betotal time it take tocomplete all 5 roundsincluding each rest period.

wodwell.com/wod/durantes-core

“EVIL EMOM”EMOM in 14 minutes Odd:10 Thrusters (95/65 lb)Even: 20 Kettlebell Swings(54/35 lb)

With a running clock, eachminute on the minute,athlete starts byperforming 10 thrusters,then rests until the secondround (starting at 1:00).Then athlete completes 20kettlebell swings. Continue,alternating each minute,for 14 total rounds.

wodwell.com/wod/evil-emom

minute on the minute untilfailure to completedesignated calories.Complete 3 calories thefirst minute for round one,then rest until 1:00.Complete 6 calories in oneminute for round two, 9calories for round three,and so on.

wodwell.com/wod/death-by-assault

“DECK OFDEATH”Complete the Deck ForTime Draw cards from astandard 52-card deck plus2 Jokers. Each card drawndetermines which exerciseto do and the number ofreps.

Suit determines theexercise:Hearts = Push-UpsDiamonds = Sit-UpsClubs = Air SquatsSpades = Box jumps(24/20 in)

Card value determines thenumber of reps (face cards= 10, Aces = 11).

Jokers = 15 Burpees

Before the clock starts pick

wodwell.com/wod/death-by-anything

“DEE”4 Rounds For Time 40 AirSquats30 Hand-Release Push-Ups20 Burpees400 meter Run

wodwell.com/wod/dee

“DOCE”Three 4-minute AMRAPs in20 minutes From 0:00-4:00:27 calorie Row21 Power Cleans (135/95lb)15 Burpee Box Jump-Overs(24/20 in)

4 minute Rest

From 8:00-12:00:27 calorie Row21 Power Cleans (115/80lb)15 Burpee Box Jump-Overs(24/20 in)

4 minute Rest

From 16:00-20:00:27 calorie Row21 Power Cleans (95/65 lb)15 Burpee Box Jump-Overs(24/20 in)

http://wodwell.com/wodwell.com/wod/douglas-strong

http://wodwell.com/wodwell.com/wod/durantes-core

http://wodwell.com/wodwell.com/wod/evil-emom

http://wodwell.com/wodwell.com/wod/death-by-assault

http://wodwell.com/wodwell.com/wod/death-by-assault

http://wodwell.com/wodwell.com/wod/death-by-anything

http://wodwell.com/wodwell.com/wod/death-by-anything

http://wodwell.com/wodwell.com/wod/dee


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“FATAL 40”For Time 40 Wall Balls(20/14 lb)40 Hang Cleans (95/65 lb)40 Pull-Ups40 Deadlifts (95/65 lb)40 Push-Ups40 Box Jumps (24/20 in)40 Kettlebell Swings (1.5/1pood)40 Toes-to-Bar40 Air Squats40 Hang Snatches (95/65lb)40 Double-Unders40 Sit-Ups40 Burpees

400 meter Run at start andafter each 40-repmovement

Total run distance is 3.5miles

wodwell.com/wod/fatal-40

“FILTHY FIFTY”For Time 50 Box Jumps(24/20 in)50 Jumping Pull-Ups50 Kettlebell Swings (1/.75pood)50 Walking Lunges50 Knees-to-Elbows50 Push Press (45/35 lb)50 Back Extensions50 Wall Balls (20/14 lb)

the first card from the deckto determine what exerciseto do and how many reps.Card value = number ofreps (face cards = 10, Aces= 11). Score is time tocomplete the work dictatedby all 54 cards. Tominimize transition andrest you may pick all cardsin advance to determinethe whole workout or havesomeone else choose thecards one-at-a-time beforeyou're ready for the nextmovement. Themovements in thisexample are from CrossFitIntensify but any fivemovements may be used.Select five movements thatcorrespond to each of thefour suits (Clubs,Diamonds, Hearts, Spades)plus Jokers in a standard52-card deck of playingcards. Jokers are typically alonger movement orhigher-rep movement. Ifyou don't have a deck ofcards handy check out the'Deck of Cards' app (iOS)'.

wodwell.com/wod/deck-of-death

“DIRTY THIRTY”For Time 30 Box Jumps(24/20 in)30 Jumping Pull-Ups

wodwell.com/wod/doce

“DUMBBELLDEMONS”5 Rounds for Time 5 SingleArm Dumbbell Snatches(75/40 lb)10 Dumbbell Lunges(75/40 lb)15 GHD Sit-Ups20 calorie Assault Air Bike

wodwell.com/wod/dumbbell-demons

“ETERNIA”AMRAP in 16 minutes 16Burpees16 Thrusters (40/25 kg)16 Front Rack Lunges(40/25 kg) (alternating)

wodwell.com/wod/eternia

“FAT EDDIE”For Time 20 Back Squats(225 lb)50 meter Prowler Sprint(180 lb)20 Deadlifts (315 lb)50 meter Prowler Sprint(180 lb)20 Overhead Presses (135lb)50 meter Prowler Sprint(180 lb)

http://wodwell.com/wodwell.com/wod/fatal-40

https://itunes.apple.com/us/app/ripdeck-deck-of-cards-workout/id409921624?mt=8

http://wodwell.com/wodwell.com/wod/deck-of-death

http://wodwell.com/wodwell.com/wod/doce

http://wodwell.com/wodwell.com/wod/dumbbell-demons

http://wodwell.com/wodwell.com/wod/dumbbell-demons

http://wodwell.com/wodwell.com/wod/eternia


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50 Burpees50 Double-Unders

wodwell.com/wod/filthy-50

“FORE!”AMRAP, Three 4-minuteRounds in 12 minutes 4minutes of Clean-and-Jerks(135/95 lb)4 minutes of Rowing(calories)4 minutes of Burpees

With a running clock from0:00-4:00 complete asmany repetitions aspossible of clean-and-jerks.At 4:00 move immediatelyto the rower and row asmany calories as possibleuntil 8:00. Switchimmediately to burpeesand perform as many aspossible until 12:00. Scoreis the number ofrepetitions completed ateach station (also recordthe total).

wodwell.com/wod/fore

“FRANZILLA(ASHEVILLE)”For Time 21 Front Squats(135/95 lb)21 Pull-Ups

30 Kettlebell Swings (35/26lb)30 Lunges30 Knees-to-Elbows30 Push Press (45/35 lb)30 Back Extensions30 Wall Balls (20/14 lb)30 Burpees30 Double-Unders

wodwell.com/wod/dirty-30

“DREAMCRUSHER”AMRAP in 10 minutes 6Thrusters (135/95 lb)9 Power Snatches (135/95lb)12 Power Cleans (135/95lb)15 Pull-Ups18 American KettlebellSwings (53/35 lb)21 Handstand Push-Ups18 American KettlebellSwings (53/35 lb)15 Pull-Ups12 Power Cleans (135/95lb)9 Power Snatch (135/95 lb)6 Thrusters (135/95 lb)

If athlete completes thesecond round of 6Thrusters under 10minutes, score is the timeit took to complete thatwork. Otherwise score istotal number of reps

wodwell.com/wod/fat-eddie

“FIGHT GONEBAD”3 Rounds For Total Reps in17 minutes 1 minute WallBalls (20/14 lb)1 minute Sumo DeadliftHigh-Pulls (75/55 lb)1 minute Box Jumps (20 in)1 minute Push Press (75/55lb)1 minute Row (calories)1 minute Rest

Perform 1 minute of workat each of the 5 stations.Move immediately to thenext station after 1 minute.The clock does not reset orstop between exercises.One-minute break isallowed before repeatingeach round. One point isgiven for each rep, excepton the rower where eachcalorie is one point.

wodwell.com/wod/fight-gone-bad

“FLY HIGH 22”AMRAP (with a Partner) in13 minutes 22 calorie Row22 Power Cleans (95/65 lb)22 Wall Balls (20/14 lb)22 Toes-to-Bar

Perform as many reps as

http://wodwell.com/wodwell.com/wod/filthy-50

http://wodwell.com/wodwell.com/wod/fore

http://wodwell.com/wodwell.com/wod/dirty-30

http://wodwell.com/wodwell.com/wod/fat-eddie

http://wodwell.com/wodwell.com/wod/fight-gone-bad


page 76 of 156

15 Push Presses (135/95lb)15 Pull-Ups9 Thrusters (135/95 lb)9 Pull-Ups

Use the same bar for theentire work-out.

wodwell.com/wod/franzilla-asheville

“FREDDYKRUEGER”21-15-9 Reps for TimeKettlebell Swings (70/53 lb)Burpees

wodwell.com/wod/freddy-krueger

“FREEDOMSAUCE”Four 3-minute AMRAPs in21 minutes AMRAP in 3minutes21 Overhead Squats (95/65lb)21 Over-the-RowerBurpeesMax-Calorie Row

3 minutes Rest

AMRAP in 3 minutes18 Overhead Squats(115/80 lb)18 Over-the-Rower

completed under 10minutes.

wodwell.com/wod/dream-crusher

“EBBA”4 Rounds for Time 74Double-Unders17 Power Cleans (50/30 kg)14 Shoulder-to-Overhead(50/30 kg)53 calorie Row

wodwell.com/wod/ebba

“FAT AMY”For Time 50 Air Squats10 Burpees40 Sit-Ups10 Burpees30 Lunges (alternatinglegs)10 Burpees20 Kettlebell Swings (1.5/1pood)10 Burpees10 meter Bear Crawl10 Burpees20 Kettlebell Swings (1.5/1pood)10 Burpees30 Lunges (alternatinglegs)10 Burpees40 Sit-Ups10 Burpees50 Air Squats

possible (AMRAP) with onepartner working at a time.Break up the work betweenpartners as needed.

wodwell.com/wod/fly-high-22

“FRANTASYLAND”For Time 21-15-9 reps of:Thrusters (95/65 lb)Pull-Ups

15-12-9 reps of:Thrusters (115/85 lb)Chest-to-Bar Pull-Ups

12-9-6 reps of:Thrusters (135/95 lbs)Bar Muscle-Ups

wodwell.com/wod/frantasy-land

“FREAK”For Time 21 Thrusters(95/65 lb)21 Pull-Ups800 meter Run30 Kettlebell Swings (2/1.5pood)30 Pull-Ups50 Double-Unders50 AbMat Sit-Ups400 meter Run30 Box Jumps (24/20 in)30 Wall Ball Shots (20/16lb)

http://wodwell.com/wodwell.com/wod/franzilla-asheville

http://wodwell.com/wodwell.com/wod/franzilla-asheville

http://wodwell.com/wodwell.com/wod/freddy-krueger

http://wodwell.com/wodwell.com/wod/dream-crusher

http://wodwell.com/wodwell.com/wod/ebba

http://wodwell.com/wodwell.com/wod/fly-high-22

http://wodwell.com/wodwell.com/wod/frantasy-land


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BurpeesMax-Calorie Row

3 minutes Rest

AMRAP in 3 minutes15 Overhead Squats(135/95 lb)15 Over-the-RowerBurpeesMax-Calorie Row

3 minutes Rest

AMRAP in 3 minutes12 Overhead Squats(155/105 lb)12 Over-the-RowerBurpeesMax-Calorie Row

wodwell.com/wod/freedom-sauce

“G.I. JANE”For Time 100 Burpee Pull-Ups

wodwell.com/wod/g-i-jane

“GAUCHO”For Time 60 Box Jumps(60/50 cm)50 Deadlifts (50/32.5 kg)40 V-Ups30 Clean-and-Jerks(50/32.5 kg)20 Burpees10 Bar Muscle-Ups

wodwell.com/wod/fat-amy

“FELIX THECAT”6 Rounds for Time 9Burpees9 Box Jumps (24/20 in)9 Pull-Ups9 Thrusters (40/20 kg)9 Toes-to-Bar

With a weight vest (20/14lb)

wodwell.com/wod/felix-the-cat

“FLIGHTSIMULATOR”For Time 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5Unbroken Double-Unders

The pyramid rep schemeascends from 5 to 50(increments of 5), thenback down to 5. Each setmust be unbroken. Ropemust stop moving beforestarting the next set. Restas needed between sets. Ifa set is broken, athletemust start again from thebeginning of that set. Asingle-under counts as abroken set.

wodwell.com/wod/freak

“FREEDOMFORCES”For Time (with a Partner)With a Running Clock:

2 Rounds of:200 meter Buddy Carry20 Planking PartnerBurpees

Then, 10 Rounds of:8 Synchronized Pull-Ups12 Synchronized Push-Ups

Start the clock and beginthe 2-round portion of theworkout, partitioning thework as needed betweenpartners. Once the lastburpee is completed moveimmediately to the 10-round synchronized portionof the workout. For theplanking partner burpees,one partner holds plankwhile the other partnerdoes burpees with a jumpover the planking partner.For the synchronizedportion of the workoutpartners must performeach rep in unison for therep to count. Each partnermust complete 8 pull-upsand 12 push-ups perround.

http://wodwell.com/wodwell.com/wod/freedom-sauce

http://wodwell.com/wodwell.com/wod/g-i-jane

http://wodwell.com/wodwell.com/wod/fat-amy

http://wodwell.com/wodwell.com/wod/felix-the-cat

http://wodwell.com/wodwell.com/wod/freak


page 78 of 156


wodwell.com/wod/gaucho

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

Power cleans or full cleansare acceptable. Athletemay re-set after the cleanor catch the bar in the rackposition for the clean andpush straight into the jerkwithout pausing. Howeversnatches are not allowed.

wodwell.com/wod/grace

“HALLOWOD”For Time 10 Burpees31 Russian KettlebellSwings (70/56 lb)10 Burpees31 Box Jumps (24/20 in)10 Burpees31 Push Presses (75/55 lb)10 Burpees31 Pull-Ups10 Burpees31 Ball Slams (30/20 lb)10 Burpees31 Dumbbell Snatches(50/35 lb)1031 meter Row

wodwell.com/wod/hallowod

wodwell.com/wod/flight-simulator

“FOUR LEAFCLOVER”AMRAP in 28 minutes 2mins of Burpee Box Jumps(24/20 in)2 mins of Thrusters (65/45lb)2 mins of Sit-Ups2 mins of Kettlebell Swings(35/26 lb)2 mins of Rest

Perform max reps of eachmovement for 2 minutesbefore moving immediatelyto the next movement.Rest for 2 minutes afterevery round.

wodwell.com/wod/four-leaf-clover

“FRANZILLA(KINETICS)”For Time 21 Thrusters(95/65 lb)21 Pull-Ups15 Thrusters (115/75 lb)15 Chest-to-Bar Pull-Ups9 Thrusters (135/95 lb)9 Bar Muscle-Ups

wodwell.com/wod/franzilla

wodwell.com/wod/freedom-forces

“FRONING’SWEDDING DAY”6 Rounds for Time 3 SquatSnatches (185/135 lb)6 Overhead Squats(185/135 lb)9 Chest-to-Bar Pull-Ups

wodwell.com/wod/wedding-day

“GAS PEDAL”For Time 750 meter Row100 Double-Unders30 Burpees over the Rower

wodwell.com/wod/gas-pedal

“GODZILLA”3 Rounds For Time 1Legless Rope Climb (15 ft)2 Squat Snatches (225/145lb)3 Back Squats (365/245 lb)4 Deficit Handstand Push-Ups (13/9 in)

wodwell.com/wod/godzilla

“GUT BUSTER”For Time 150 Sit-Ups1000 meter Row150 Sit-Ups

http://wodwell.com/wodwell.com/wod/gaucho

http://wodwell.com/wodwell.com/wod/grace

http://wodwell.com/wodwell.com/wod/hallowod

http://wodwell.com/wodwell.com/wod/flight-simulator

http://wodwell.com/wodwell.com/wod/four-leaf-clover

http://wodwell.com/wodwell.com/wod/franzilla

http://wodwell.com/wodwell.com/wod/freedom-forces

http://wodwell.com/wodwell.com/wod/wedding-day

http://wodwell.com/wodwell.com/wod/gas-pedal

http://wodwell.com/wodwell.com/wod/godzilla


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“HEARTBREAKER, DREAMMAKER”Ascending Ladder in 10minutes 2 Wall Ball Shots(20/14 lb) - Partner 12 Synchronized Burpees2 Wall Ball Shots (20/14 lb)- Partner 22 Synchronized Burpees4 Wall Ball Shots (20/14 lb)- Partner 14 Synchronized Burpees4 Wall Ball Shots (20/14 lb)- Partner 24 Synchronized Burpees6 Wall Ball Shots (20/14 lb)- Partner 16 Synchronized Burpees6 Wall Ball Shots (20/14 lb)- Partner 26 Synchronized Burpeesetc...

Partner 1 does 2 wall balls,then both partners do 2synchronized burpeestogether. Partner 2 does 2wall balls, then bothpartners do 2 burpees intandem. Partner 1 does 4wall balls, then bothpartners do 4 burpees,then Partner 2 does 4 wallballs, then both partnersdo 4 synchronizedburpees, etc. Continueadding 2 reps per round

“FREDDY’SREVENGE”5 Rounds for Time 5Shoulder-to-Overheads(185/135 lb)10 Burpees

Each shoulder-to-overheadrep may be any type ofjerk or press.

wodwell.com/wod/freddys-revenge

“FRELEN”5 Rounds for Time 800mRun15 Dumbbell Thrusters(45/35 lb)15 Pull-Ups

wodwell.com/wod/frelen

“GAME PLAN”Every 2 Minutes in 10minutes 1 Hang SquatSnatch2 Overhead Squats

Work up to a max weight

Athlete is allowed up to 2attempts at each weight.

wodwell.com/wod/game-plan

wodwell.com/wod/gut-buster

“HEARTBREAKKID”3 Rounds for Time 10 FrontSquats (185/135 lb)20 Chest-to-Bar Pull-Ups50 Double Unders

Front squats taken fromthe ground.

wodwell.com/wod/heartbreak-kid

“HERCULESCOMPLEX”21-15-9 Reps for TimeDeficit Strict HandstandPush-UpsPush-UpsStrict Presses (50/35 kg)

wodwell.com/wod/hercules-complex

“HOPE”3 Rounds For Total Reps in17 minutes 1 minuteBurpees1 minute Power Snatch(75/55 lb)1 minute Box Jump (24/20in)1 minute Thruster (75/55lb)1 minute Chest-to-Bar Pull-

http://wodwell.com/wodwell.com/wod/freddys-revenge

http://wodwell.com/wodwell.com/wod/freddys-revenge

http://wodwell.com/wodwell.com/wod/frelen

http://wodwell.com/wodwell.com/wod/game-plan

http://wodwell.com/wodwell.com/wod/gut-buster

http://wodwell.com/wodwell.com/wod/heartbreak-kid

http://wodwell.com/wodwell.com/wod/hercules-complex

http://wodwell.com/wodwell.com/wod/hercules-complex


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until time is up.Synchronized burpeesrequire both partners to dothe burpees in tandem,with each partner on theground at the same timebefore popping up.

wodwell.com/wod/heartbreaker-dream-maker

“HIGH FIVE”AMRAP (with a Partner) in15 minutes 8 Power Cleans(105/75 lb), each8 Overhead Presses(105/75 lb), each10 High-Five Push-Ups

Partner A does the powercleans while Partner Bcompletes the overheadpresses. Partners mustwait for each other tocomplete their 8 repsbefore they alternateexercises. Once bothpartners finish 8 reps ofeach, do 10 high-fivepushups together. That’sone round.

wodwell.com/wod/high-five

“HOPE FORKENYA”AMRAP in 12 minutes 50Air Squats

“GEORGIE”AMRAP in 21 minutes 7Burpees11 Push-Ups22 Kettlebell Swings (54/35lb)

Buy-in: 65 Sit-Ups

Total score is number ofrounds and reps completed(including sit-ups) in 21minutes.

wodwell.com/wod/georgie

“GUIDO”21-15-9 Reps for Time TireFlips (500/300 lb)Push Presses (95/65 lb)Burpees

wodwell.com/wod/guido

“HANG INTHEREPARTNER”EMOM (with a Partner) in20 minutes 5 Thrusters(95/65 lb)5 Burpees

While partner hangs fromPull-Up Bar

Partner A has one minuteto finish the reps.

Ups1 minute Rest

Athlete moves from amongfive stations after a minuteeach. After the five-minuteround a one-minute breakis allowed beforerepeating. The clock doesnot reset or stop betweenexercises. On call of"rotate," the athlete movesto next stationimmediately. One point isgiven for each rep, excepton the rower where eachcalorie is one point. See:"Hope" workout scorecard.

wodwell.com/wod/hope

“HULK HOGAN”Every 2 Minutes in 20minutes 3 Muscle Ups5 Power Cleans (185/135lb)7 Burpees

Score is total number oftwo-minute roundscompleted, plus number ofreps completed in firstincomplete round. If youfinish all 20 rounds yourscore is 20 (next time add+1 rep to each exercise (4muscle-ups, 6 powercleans, 8 burpees) eachround, and see how many

http://wodwell.com/wodwell.com/wod/heartbreaker-dream-maker

http://wodwell.com/wodwell.com/wod/heartbreaker-dream-maker

http://wodwell.com/wodwell.com/wod/high-five

http://wodwell.com/wodwell.com/wod/georgie

http://wodwell.com/wodwell.com/wod/guido

http://media.crossfit.com/cf-video/2013_07_CFforHope_ScoreCard.pdf

http://wodwell.com/wodwell.com/wod/hope


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30 Push-Ups15 Pull-Ups

wodwell.com/wod/hope-for-kenya

“I PLANK, YOUPLANK”For Time (with a Partner)5,000 meter Row50 Front Squats60 Box Jumps

Break it up any way youlike. Only one partner maywork at a time. While onepartner is working, theother is holding a plank. Ifthe partner holding a plankdrops out, partners switchplaces.

wodwell.com/wod/i-plank-you-plank

“ICON 3”For Time 12 Front Squats(225/155 lb)9 Clean-and-Jerks (225/155lb)6 Snatches (225/155 lb)

wodwell.com/wod/icon-3

“ICON 6”EMOM in 20 minutes 100foot Sled Push (90/50 lb)Max Rep Burpees with

Whatever time is left in theminute is rest time. WhilePartner A completes thereps, Partner B is hangingfrom a pull-up bar. Switchevery minute.

wodwell.com/wod/hang-in-there

“HEINZ 57”For Time 57 calorie Row57 Kettlebell Swings (24/16kg)57 Dumbbell Snatches(50/35 lb)57 Wall Ball Shots (20/14lb)57 Push-Ups57 calorie Assault Bike

wodwell.com/wod/heinz-57

“HITMAN”3 Rounds For Time 10 BackSquats (225/155 lb)400 meter Run

Barbell must be pulledfrom the floor; cannot beon a rack. Scale as needed.

wodwell.com/wod/hitman

“HOTEL HELL”For Time 100 DumbbellThrusters (35/25 lb)

rounds you can get in 20minutes).

wodwell.com/wod/hulk-hogan

“ICON 2”3 Rounds for Time 10Thrusters (155/105 lb)10 Muscle-Ups400 meter Run


“ICON 5”AMRAP in 12 minutes 2Rope Climbs6 Deadlifts (275/185 lb)9 Box Jumps (24/20 in)


“ICON 8”2 Rounds for Time 50 feetYoke Carry (500/350 lb)15 Snatches (135/95 lb)50 feet Yoke Carry(500/350 lb)15 Clean-and-Jerks (135/95lb)


“IVAN THETERRIBLE”5 Rounds For Time 90

http://wodwell.com/wodwell.com/wod/hope-for-kenya

http://wodwell.com/wodwell.com/wod/i-plank-you-plank

http://wodwell.com/wodwell.com/wod/i-plank-you-plank

http://wodwell.com/wodwell.com/wod/icon-3

http://wodwell.com/wodwell.com/wod/hang-in-there

http://wodwell.com/wodwell.com/wod/heinz-57

http://wodwell.com/wodwell.com/wod/hitman

http://wodwell.com/wodwell.com/wod/hulk-hogan





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remaining time in eachminute.

Each minute on the minute(EMOM) perform a 100-ftsled push, then as manyburpees as possible beforestarting the sled pushagain at the top of the nextminute. Score is totalnumber of burpeescompleted in 20 minutes.


“INCREDIBLEHULK”AMRAP in 20 minutes 5Deadlifts (115/75 lb)5 Hang Power Cleans(115/75 lb)5 Front Squats (115/75 lb)5 Push Press (115/75 lb)5 Back Squat (115/75 lb)

wodwell.com/wod/incredible-hulk

“JACINTOSTORM”For Time 69 Double-Unders69 Air Squats69 Push-Ups69 Pull-Ups69 Wall Ball Shots (20/14lb)69 Kettlebell Swings69 Deadlifts (95/65 lb)

5 Burpees at the Top ofEach Minute

Start with 5 burpees. Thencomplete as manythrusters as possible untilthe minute is up. Repeatuntil 100 total thrusters arecompleted. If athlete doesnot finish score is numberof rounds and repscompleted.

wodwell.com/wod/hotel-hell

“ICON 1”3 Rounds for Time 20 WallBall Shots (30/20 lb)20 Power Cleans (135/95lb)


“ICON 4”For Time 1.5 mile Run120 Double-Unders100 Air Squats80 Chest-to-Bar Pull-Ups60 GHD Sit-Ups40 Clean-and-Jerks (115/85lb)20 Strict Deficit HandstandPush-Ups (4.5")


Seconds Jump Rope50-40-30-20-10 Reps of:LungesPush-UpsSit-Ups

Start each round with 90seconds of jump rope(singles), then round onedo 50 reps of each of theother movements. Do 90seconds of jump ropeagain to start round two,then do 40 reps of each ofthe other movements, etc.

wodwell.com/wod/ivan-terrible

“JERRYSWINGER”For Time 30 Wall Ball Shots(20/14 lb)30 Kettlebell swings (2/1.5pood)60 Box Jumps (24/20 in)30 Kettlebell Swings (2/1.5pood)30 Wall Ball Shots (20/14lb)

wodwell.com/wod/jerry-swinger

“JONESWORTHY”For Time 80 Air Squats40 Kettlebell Swings (1.5/1pood)


http://wodwell.com/wodwell.com/wod/incredible-hulk

http://wodwell.com/wodwell.com/wod/hotel-hell



http://wodwell.com/wodwell.com/wod/ivan-terrible

http://wodwell.com/wodwell.com/wod/jerry-swinger


page 83 of 156

69 Double-Unders

wodwell.com/wod/jacinto-storm

“JOHNNY”3 Rounds for Time (with aPartner) Buy-In:600 meter Run

19 calorie Row (each)87 Erg Jump Overs7 Rope Climbs

Cash-Out:600 meter Run1 Random Act of Kindness*

Time Cap: 3 months

An 'Erg Jump Over' is ajump over the rower (aka:ergometer). Random Actof Kindness standards: 1.Someone/people you don’tknow today 2. No benefitto you (other than youfeeling good for what youdid) 3. Makes at least oneperson’s life easier for aminute, an hour, a day, ormore

wodwell.com/wod/johnny

“JONNY BOI”For Time 50 Sit-Ups21 Strict Pull-Ups21 Push Press (95/65 lbs)

“ICON 7”4 Rounds for Time 20/17cal Row15 meter Handstand Walk10 Shoulder-to-Overheads(165/110 lb)


“IT’S A TRAP!”For Time 100 Burpees

200 meter Run to start,then again every 2 minutes

The workout begins with a200 meter run. Thenperform burpees until the2:00 mark and run another200 meters. So, athleteswill run on minutes: 0, 2, 4,6, etc. and performburpees in the remainingtime until the next 2minute mark isreached...until 100 burpeesare completed.

wodwell.com/wod/its-a-trap

“JEREMY”21-15-9 Reps For TimeOverhead Squats (95/65lb)Burpees

wodwell.com/wod/jeremy

20 Pull-Ups64 Air Squats32 Kettlebell Swings (1.5/1pood)16 Pull-Ups50 Air Squats25 Kettlebell Swings (1.5/1pood)12 Pull-Ups32 Air Squats16 Kettlebell Swings (1.5/1pood)8 Pull-Ups16 Air Squats8 Kettlebell Swings (1.5/1pood)4 Pull-Ups8 Air Squats4 Kettlebell Swings (1.5/1pood)2 Pull-Ups

wodwell.com/wod/jonesworthy

“JUMPAROUND”EMOM in 15 minutes (witha Partner)8 Alternating DumbbellSnatches

After each 3 minutesperform:50 Double-Unders

Partners are working ondifferent exercises andswitch at the end of eachminute. Remaining time in

http://wodwell.com/wodwell.com/wod/jacinto-storm

http://wodwell.com/wodwell.com/wod/johnny


http://wodwell.com/wodwell.com/wod/its-a-trap

http://wodwell.com/wodwell.com/wod/jeremy

http://wodwell.com/wodwell.com/wod/jonesworthy


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400 meter Run15 Strict Pull-Ups15 Push Press (115/85 lbs)800 meter Run9 Strict Pull-Ups9 Push Press (135/105 lbs)1 Mile Run50 Sit-Ups

wodwell.com/wod/jonny-boi

“KALSU”For Time 100 Thrusters(135/95 lb)

5 Burpees at the top ofevery minute

Start with 5 burpees. Thencomplete as manythrusters as possible untilthe minute is up. Repeatuntil 100 total thrusters arecompleted. If athlete doesnot finish score is numberof rounds and repscompleted.

wodwell.com/wod/kalsu

“KIANA”4 Rounds for Time 2 SquatCleans (185/125 lb)15 Push-Ups99 Double-Unders12 Sit-Ups23 Deadlifts (185/125 lb)13 Box Jumps

“JONAH LOMU”For Time 1975 meter Run11 Sandbag Ground-to-Over-Shoulder (55/45 lb)11 Thrusters (135/95 lb)11 Handstand Push-Ups11 Hang Squat Cleans(135/95 lb)11 Chest-to-Bar Pull-Ups11 Shoulder-to-Overhead(135/95 lb)11 Back Squats (135/95 lb)11 Power Cleans (135/95lb)37 Wall Balls (20/14 lb)40 Kettlebell Swings (1.5/1Pood)

wodwell.com/wod/jonah-lomu

“JORDY’SGOODBYE”For Time (with a Partner)800 meter Farmer Carry(24/16kg)100 Air Squats / Plank Hold90 Pull-Ups / SupermanHold80 Sit-Ups / Wall Sit Hold70 Burpees / Hang Hold60 Hand-Release Push-Ups/ Handstand Hold50 Buddy Deadlifts (100/70kg)400 meter Farmer Carry(24/16 kg)

To start, partners do the

the minute aftercompleting the prescribedreps is the rest period.Every third minute, bothpartners complete 50double unders or 75 single-unders. For example: inminute 1, Partner Acompletes the dumbbellsnatches while Partner Bcompletes the overheadpress. In minute two, theyswitch. In minute 3, theyeach complete the 50double-unders or 75 single-unders. Continue thispattern for 15 minutes.

wodwell.com/wod/jump-around

“KETTLE BEAR20”2 Rounds for Time 20Kettlebell Sumo DeadliftHigh Pulls (24/16 kg)20 Double-Unders20 Single-Arm OverheadWalking Lunges (24/16 kg)20 Double-Unders20 Alternating KettlebellSnatches (24/16)20 Double-Unders20 Kettlebell Clean-and-Presses (24/16 kg)20 Double-Unders20 Kettlebell Swings (24/16kg)20 Double-Unders

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http://wodwell.com/wodwell.com/wod/jump-around


page 85 of 156

wodwell.com/wod/kiana

“LANDON”AMRAP in 30 minutes 800meter Run24 Box Jumps (24/20 in)11 Front Squats (155/105lb)2 Bar Muscle-Ups

wodwell.com/wod/landon

“LEGLESS”For Time 27 Thrusters(95/65 lb)4 Legless Rope Climbs (15ft)21 Thrusters (95/65 lb)3 Legless Rope Climbs (15ft)15 Thrusters (95/65 lb)2 Legless Rope Climbs (15ft)9 Thrusters (95/65 lb)1 Legless Rope Climb (15ft)

wodwell.com/wod/legless

“LINCHPIN TEST1”For Time 400 meter Run

21-15-9 Reps of:Thrusters (75/55 lbs)Pull-Ups

farmer carry together(each athlete carries twokettlebells, one in eachhand). For the next fivemovements one partnerworks while the otherpartner 'holds.' If onepartner takes a break,partners switch positionsthen continue. The buddydeadlifts are performedwith a single bar, bothpartners lifting it together.

wodwell.com/wod/jordys-goodbye

“KAREN +JOHNNY”For Time 35 Pull-Ups35 Burpees35 Hang Power Cleans(115/75 lb)35 Push Press (115/75 lb)35 Kettlebell Swings (53/35lb)35 Sit-Ups35 Pull-Ups

wodwell.com/wod/karen-johnny

“KING KONG”3 Rounds For Time 1Deadlift (455/320 lb)2 Muscle-Ups3 Squat Cleans (250/175lb)4 Handstand Push Ups

Use a single kettlebellthroughout the workout.For the snatches, alternatearms each rep. For thelunges and clean-and-presses complete 10 perarm per round.

wodwell.com/wod/kettle-bear-20

“L.A.G.”19 Rounds for Time (with aPartner) 2 Legless RopeClimbs6 Kettlebell Swings (2/1.5pood)16 GHD Sit-Ups

One partner works whilethe other rests. Partitionthe work as needed.

wodwell.com/wod/l-a-g

“LAURA MAYES”4 Rounds for Time 40Double Unders12 Shoulder-to-Overheads(135/95 lb)12 Back Squats (135/95 lb)12 Burpees

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“LIFT UP LUKE”AMRAP in 5 minutes 4Power Cleans (155/105 lb)

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http://wodwell.com/wodwell.com/wod/legless

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http://wodwell.com/wodwell.com/wod/l-a-g

http://wodwell.com/wodwell.com/wod/laura-mayes


page 86 of 156

400 meter Run

21-15-9 Reps of:Thrusters (75/55 lbs)Pull-Ups

400 meter run

wodwell.com/wod/linchpin-test-1

“LINCHPIN TEST12”For Time 400 meter Run15 Clean-and-Jerks (135/95lb)3 Rope Climbs (15 ft)

400 meter Run12 Clean-and-Jerks (135/95lb)2 Rope Climbs

400 meter run9 Clean-and-Jerks (135/95lb)1 Rope Climb


“LINCHPIN TEST4”2 Rounds for Time 18calorie Row15 Thrusters (95/65 lb)12 Chest-to-Bar Pull-Ups

wodwell.com/wod/king-kong

“LAST ASCENT”5-10-15 Rounds for TimeBack Squats (225/155 lb)Box Jumps (20/24 in)

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“LEPRECHAUN”3 Rounds for Time 17 PushPresses (95/65 lb)20 Bar-Facing Burpees16 Power Snatches (95/65lb)400 meter Run(backwards)

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“LINCHPIN TEST10”5 Rounds for Time 15 WallBalls (20/14 lb)15 Power Cleans (95/65 lb)


“LINCHPIN TEST2”3 Rounds for Time 5Muscle-Ups10 Squat Cleans (135/95lb)

24 Double-Unders10 Pull-Ups

aka: "Luke" for "Lift UpAutism"

wodwell.com/wod/lift-luke

“LINCHPIN TEST11”For Time 7 Squat Snatch(185/135 lb)11 Muscle-ups100 Double-Unders11 Muscle-Ups7 Squat Snatch (185/135lb)


“LINCHPIN TEST3”3 Rounds for Time 21 WallBalls (20/14 lb)14 Handstand Push-Ups7 Deadlifts (315/205 lb)


“LINCHPIN TEST6”4 Rounds for Time 21 WallBalls (20/14 lb)18 Pull-Ups15 Kettlebell Swings (1.5/1

http://wodwell.com/wodwell.com/wod/linchpin-test-1



http://wodwell.com/wodwell.com/wod/king-kong

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http://wodwell.com/wodwell.com/wod/leprechaun



http://wodwell.com/wodwell.com/wod/lift-luke





page 87 of 156


“LINCHPIN TEST7”4 Rounds for Time 4 PowerCleans (205/145 lb)4 Front Squats (205/145 lb)4 Shoulder to Overhead(205/145 lb)


“LIQUIDCOCAINE”5 Rounds for Time 5 Clean-and-Jerks (155/105 lb)10 Chest-to-Bar Pull-Ups

wodwell.com/wod/liquid-cocaine

“LP 450”For Time 100 Double-Unders10 Chest-to-Bars20 Toes-to-Bars30 Deadlifts (155/105 lbs)40 Push-Ups50 AbMat Sit-Ups40 Burpees30 Box Jumps20 Push Press (155/105lbs)10 Power Cleans (155/105lbs)100 Double-Unders

20 Box Jumps (24/20 in)


“LINCHPIN TEST5”For Time 20 Back Squats(225/155 lb)2 mile Run20 Back Squats (225/155lb)

Take barbell from a rack


“LINCHPIN TEST8”3 Rounds for Time 21Deadlifts (185/135 lb)7 Overhead Squats(185/135 lb)

Use one barbell, no rack


“LOOP, SWOOP,PULL ANDPUSH”AMRAP in 10 minutes 1mile RunMax Clean and Jerks(165/105 lb)

Your score is your total

pood)12 Handstand Push-ups


“LINCHPIN TEST9”5 Rounds for Time 50 footHandstand Walk5 Squat Cleans (225/155lb)


“LOVELACE”For Time 5 mile run6 minute Plank Hold(cumulative)20 Burpee Pull-Ups160 Walking Lunges64 Push-Ups64 Sit-Ups

wodwell.com/wod/lovelace

“LUCK OF THELEPRECHAUN”4 Rounds for Time 10 WallBall Shots (20/14 lb)15 Burpees20 Kettlebell Swings (1.5/1pood)25 Double-Unders

wodwell.com/wod/luck-of-the-leprechaun



http://wodwell.com/wodwell.com/wod/liquid-cocaine






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http://wodwell.com/wodwell.com/wod/luck-of-the-leprechaun


page 88 of 156

wodwell.com/wod/lp-450

“LUCY”5 Rounds for Time 5 Pull-ups10 Burpees400 meter Run

wodwell.com/wod/lucy

“MAKIMBA”15-10-5 Reps for TimeDumbbell Thrusters (10 lb)Air SquatsBurpees

wodwell.com/wod/makimba

“MARATHONMONDAY”5 Rounds for Time 4 SquatClean-and-Jerks (185/135lb)15 Chest-to-Bar Pull-ups13 Burpee Lateral Jumps

Then:800 meter Run

For the burpee lateraljumps, start with the bodyand both feet on one sideof a line. Complete theburpee by jumpinglaterally with both feettaking off and landing

accumulated Clean & Jerks.There is no separate scorefor the run.

wodwell.com/wod/loop-swoop-pull-push

“LUCK OF THEIRISH”5 Rounds for Time 17Kettlebell Swings (53/35 lb)17 Knees-to-Elbows17 Sumo Deadlift High-Pulls (53/35 lb)17 Goblet Squats (53/35 lb)

wodwell.com/wod/luck-of-the-irish

“MACHO MAN”EMOM for as Long asPossible 3 Power Cleans(185/135 lb)3 Front Squats (185/135 lb)3 Jerks (185/135 lb)

Each minute on the minute(EMOM), starting at the topof the minute, completeone round. Rest theremainder of the minute.Score is total number ofrounds completed beforebecoming unable tocomplete a round beforethe start of the nextminute.

“MADDIE”AMRAP in 16 minutes 4Squat Cleans (135/95 lbs)11 Burpee Box Jump Overs(24/20 in)20 Double-Unders

wodwell.com/wod/maddie

“MANCHESTER”AMRAP in 22 minutes 22Power Cleans (60/40 kg)5 Burpee Muscle-Ups17 Box Jump Overs (24/20in)200 meter Run

wodwell.com/wod/manchester

“MARK 35”7 Rounds For Time 5 BenchPress (225/155 lb)5 Power Cleans (225/155lb)35 Double-Unders

wodwell.com/wod/mark-35

“MATHEUS”Two 15-minute AMRAPs in30 minutes AMRAP from00:00-15:005 Snatches (115/85 lb)11 Wall Balls (20/16 lb)14 Push-Ups

http://wodwell.com/wodwell.com/wod/lp-450

http://wodwell.com/wodwell.com/wod/lucy

http://wodwell.com/wodwell.com/wod/makimba

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http://wodwell.com/wodwell.com/wod/luck-of-the-irish

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http://wodwell.com/wodwell.com/wod/manchester

http://wodwell.com/wodwell.com/wod/mark-35


page 89 of 156

together on the other sideof the line.

wodwell.com/wod/marathon-monday

“MARTIN”For Time 800 meter Run

Then 8 Rounds of:8 Push-Ups8 Pull-Ups8 Air Squats

Then:800 meter Run

wodwell.com/wod/martin

“MCFLURRY”For Time 400 meter Run21 Cleans (185/135 lb)21 Pull-Ups400 meter Run15 Dumbbell Thrusters(50/35 lb)15 Pull-Ups400 meter Run9 Cleans (185/135 lb)9 Pull-Ups400 meter Run

wodwell.com/wod/mcflurry

“MIND ERASER”AMRAP in 20 minutes 7Power Cleans (135/95 lb)

wodwell.com/wod/macho-man

“MAMBA”AMRAP in 18 minutes 5Ring Muscle-Ups8 Power Cleans (185/125lb)24 Box Jumps (30/24 in)

wodwell.com/wod/mamba

“MARIE”AMRAP in 17 minutes 26Air Squats7 Sumo Deadlifts (80/55kg)17 Burpees Over the Bar

wodwell.com/wod/marie

“MARTINLUTHER KING,JR.”2 Rounds for Time 19 WallBall Shots (20/14 lb)29 Strict Pull-Ups39 calorie Row19 Man Makers (2 x 25/20lb dumbbells)68 Toes-Through-Rings


wodwell.com/wod/martin-luther-king-jr

AMRAP from 15:00-30:007 Muscle-Ups12 Burpees16 Double-Unders

With a running clockperform as manyrepetitions as possible(AMRAP) of the first 15-minute portion of theworkout. At 15:00 move onto the second 15-minuteAMRAP. Do not restbetween AMRAPs.

wodwell.com/wod/matheus

“MIAGI”For Time 50 Deadlifts(135/95 lbs)50 Double KettlebellSwings (24/16 kg)50 Push-Ups50 Clean-and-Jerks (135/95lb)50 Pull-Ups50 Kettlebell Taters (24/16kg)50 Box Jumps (24/20)50 Wall Climbs50 Knee-to-Elbows50 Double-Unders

A Kettlebell Tater (videodemo) is a kettlebell swinginto a front squat, in whichthe bell is flipped at thetop of the swing and againat the top of the front

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http://wodwell.com/wodwell.com/wod/mamba

http://wodwell.com/wodwell.com/wod/marie

http://wodwell.com/wodwell.com/wod/martin-luther-king-jr

http://wodwell.com/wodwell.com/wod/martin-luther-king-jr

http://wodwell.com/wodwell.com/wod/matheus

http://youtu.be/82gxfvmXZ-4

http://youtu.be/82gxfvmXZ-4


page 90 of 156

7 Burpees200 meter Run

wodwell.com/wod/mind-eraser

“MLK DAY”For Time 63 Cleans (85/65lb)64 Wall Ball Shots (20/14lb)64 Pull-Ups65 Kettlebell Swings (1.5/1pood)68 Front Squats (85/65 lb)

wodwell.com/wod/mlk-day

“MONTCONREMEMBRANCEDAY”AMRAP in 19 minutes 18seconds 11 Box Jumps11 Dumbbell Swings11 Lunges (alternatinglegs)

Complete as many roundsas possible within 19minutes and 18 seconds.

wodwell.com/wod/montcon-remembrance-day

“MYERS”For Time 21 Ring Muscle-Ups

“MEGAN”21-15-9 Rounds for TimeBurpeesKettlebell Swings (1.5/1pood)Double-Unders

wodwell.com/wod/megan

“MIRACLE MILE”For Time 400 meter Run25 Kettlebell Swings (55/35lb)200 meter Farmers Walk(55,40/35,30 lb)200 meter Waiters Walk(40/30 lbs)25 Box Jumps (24/20 in)100 meter Sprint100 meter Walking Lunge100 meter Sprint100 meter Walking Lunge5 Burpees400 meter Medicine BallRun (20/14 lbs)

For the farmers walk carryone kettlebell and onedumbbell, differentweights. For the waiterswalk use onlythe dumbbell.

wodwell.com/wod/miracle-mile

squat.

wodwell.com/wod/miagi

“MLK”For Time, with a SingleKettlebell (53/35 lb) 15Turkish Get-Ups(alternating)

Then, 1 Round of:19 Pike Push-Ups (24/20"box)29 Burpees

Then 2 Rounds of:19 Kettlebell Swings55 Hollow Rocks

Then, 1 Round of:19 Goblet Squats63 Mountain Climbers

Then, 2 Rounds of:19 Kettlebell Swings86 Air Squats

Finally, 3 Rounds of:35 Sumo Deadlift High-Pulls39 Lying Toe Touches(alternating)

Perform the entire workoutwith a single kettlebell foruse in each weightedmovement (kettle bellswings, goblet squats,mountain climbers, sumo

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http://wodwell.com/wodwell.com/wod/megan

http://wodwell.com/wodwell.com/wod/miracle-mile

http://wodwell.com/wodwell.com/wod/miagi


page 91 of 156

21 Clean and Jerks(315/225 lb)21 Ring Muscle-Ups

wodwell.com/wod/myers

“NEVERFORGET”3 Rounds For Time 100meter Sandbag Carry(135/90 lb)9 Handstand Push-Ups11 Overhead Squats(115/75 lb)

wodwell.com/wod/never-forget

“OH NO CURTISP”For Time 100 Curtis P's(105/70 lb)

One Curtis P is comprise ofone Power Clean, oneLunge (each leg), and onePush Press.

wodwell.com/wod/oh-curtis-p

“OPERATIONOVERLORD”For Time 200 meter PlateRun (45/35 lb)100 Plate Box Step Ups(45/35 lb, 24/20 in)

“MOBLOKO”AMRAP in 8 minutes 30Chest-to-Bar Pull-Ups25 Thrusters (115/75 lb)20 Chest-to-Bar Pull-ups15 Thrusters (115/75 lb)10 Bar Muscle-Ups5 Thrusters (115/75 lb)

wodwell.com/wod/mobloko

“MOVEMBERCOWBOYS”3 Rounds for Time 10Handstand Push-Ups20 Hang Squat Cleans3 Rope Climbs

wodwell.com/wod/movember-cowboys

“NASTY GIRLSV2”3 Rounds for Time 50Pistols (alternating legs)7 Muscle-Ups10 Hang Power Cleans(175/125 lb)

wodwell.com/wod/nasty-girls-v2

“NOAH WOOD”Two Parts for Time 7Rounds of:20 Back Squats (95/65 lb)4 Chest-to-Bar Pull-Ups

deadlift high-pulls).

wodwell.com/wod/mlk

“MODIFIEDCINDY”10 Rounds For Time 1-2-3-4-5-6-7-8-9-10 Clean-and-Jerks (155/105 lb)5 Pull-Ups10 Push-Ups15 Air Squats

Perform one clean-and-jerkfollowed by round of"Cindy" (5 pull-ups, 10push-ups, 15 air squats)followed by 2 clean-and-jerks. Repeat, addinganother clean-and-jerkeach round.

wodwell.com/wod/modified-cindy

“MOVES LIKEJAGGER”With a Partner in 10minutes Partner 1:10 Hand Release Deadlifts(225/155 lb)10 Box Jumps (30/24 in)

Partner 2:Kettlebell Hold in Bottom ofSquat (53/35 lb)

Alternate each round.

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http://wodwell.com/wodwell.com/wod/mlk

http://wodwell.com/wodwell.com/wod/modified-cindy


page 92 of 156

200 meter DumbbellFarmer Carry (50/40 lb)40 Dumbbell Hang Cleans(50/40 lb)

200 meter Plate Run(45/35 lb)40 Plate Burpees (45/35 lb)

200 meter DumbbellFarmer Carry (50/40 lb)40 Slam Ball Over the Wire(40/30 lb, 9/8 ft)

200 meter Plate Run(45/35 lb)40 Strict Pull-Ups

With a running clock,complete all five sectionsof the workout. If you haveaccess to a beach, do theworkout in the sand. For"Slam Ball Over the Wire"athlete may use a wire,rope, bar or any otherobstacle to throw the slamball over (the movement issimilar to a Wall Ball Shot,but the ball must land onthe other side).

wodwell.com/wod/operation-overlord

“PAINSTORM X”For time 200 meterFarmers Walk100 Pull-Ups

10 minutes Rest

Then, 3 Rounds of:9 Burpees to Target (6 inabove standing reach)6 Box Jumps (36/30 in)

With a running clock startthe first couplet of backsquats and chest-to-barpull-ups. Rest 10 minuteswith the clock still running.Then start the secondcouplet 10 minutes afteryou finished the first. Backsquats are from theground.

wodwell.com/wod/noah-wood

“OLAF”5 Rounds for Time 5 SquatCleans (155/105 lb)25 Pushups

wodwell.com/wod/olaf

“OPEX LACTICTEST”3 Rounds at Max Effort 250meter Row10 Kettlebell Swings (70/56lb)10 Burpees10 Kettlebell Swings (70/56lb)10 Burpees

Buy-In: 50 Goblet Lunges(53/35 lb)

For the buy-in one partnermust work at a time.Partition the work betweenpartners as needed. Teammust complete 50 totallunges. While partner 1 isworking to complete a fullround of deadlifts and boxjumps, partner 2 is holdinga kettlebell in the bottomof the squat. Partner 1cannot begin deadlifts untilpartner 2 is in the bottomof the squat. After partner1 completes 10 deadliftsand 10 box jumps, partnersswitch positions. Partner 1must pass the kettlebell topartner 2. Hand releasedeadlifts require that thehands be released from thebarbell at the bottom ofthe lift when the bumpershave touched thefloor. Bars must not bedropped from the waist. Acomplete rep occurs whenthe bar is lifted from thefloor using both hands, theathlete has demonstratedfull hip extension andshoulders are behind thebar and the bar is thenreturned to the floor andhands released from thebar when the bumperstouch the floor.

http://wodwell.com/wodwell.com/wod/operation-overlord

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http://wodwell.com/wodwell.com/wod/noah-wood

http://wodwell.com/wodwell.com/wod/olaf


page 93 of 156

100 Thrusters (45/35 lb)200 meter Sand Bag Carry75 Burpees75 Hang Power Snatch(45/35 lbs)200 meter Suitcase Walk50 Kettlebell Swings (1.5pood/1 pood)50 Bear Complex (45/35 lb)200 meter Waiter Walk25 Muscle-Ups25 Handstand Push-Ups

Pick your own weights forthe carries (Farmers Walk,Sandbag Carry, SuitcaseWalk, Waiter Walk); ifyou're looking for an Rxweight consider 53/36 lbketlebells. One BearComplex consists of 1Power Clean, 1 FrontSquat, 1 Push Press, 1Back Squat, 1 Push Press -unbroken.

wodwell.com/wod/painstorm-x

“PAINSTORMXIX”AMRAP in 40 minutes 5Deadlifts (70/50 lb)5 Hang Power Cleans(70/50 lb)5 Front Squats (70/50 lb)5 Push Presses (70/50 lb)5 Back Squats (70/50 lb)

wodwell.com/wod/painstorm-xix

10 Kettlebell Swings (70/56lb)250 meter Row12 minutes Rest

Full effort on each round.Rest 12 minutes betweeneach. Time all threerounds.

wodwell.com/wod/opt-repeatability-test

“PAINSTORMXI”For Time 100 meter Run10 Muscle-Ups200 meter Run20 Handstand Push-Ups300 meter Run30 Overhead Squats (45/35lb bar)400 meter Run40 Sumo Deadlift High Pull(45/35 lb bar)500 meter Run50 Pull-Ups600 meter Run60 Push-Ups700 meter Run70 Kettlebell Swings (1/.75pood)800 meter Run80 Burpees900 meter Run90 Thrusters (45/35 lb bar)1,000 meter Run100 Air Squats

wodwell.com/wod/moves-like-jagger

“NAUTICALNANCY”5 Rounds for Time 400meter Row15 Overhead Squats (95/65lb)

wodwell.com/wod/nautical-nancy

“OGAR”AMRAP in 14 minutes 3Snatches (135/95 lb)1 Muscle-Up12 Wall Balls (20/14 lb)

wodwell.com/wod/ogar

“ONE BAR,THREE GIRLS”21-15-9 Reps for TimeThrusters (135/95 lb)Pull-UpsSquat Cleans (135/95 lb)Ring DipsDeadlifts (135/95 lb)Handstand Push-Ups

Use the same weight for allbarbell movements.

wodwell.com/wod/one-bar-three-girls

http://wodwell.com/wodwell.com/wod/painstorm-x

http://wodwell.com/wodwell.com/wod/painstorm-xix

http://wodwell.com/wodwell.com/wod/opt-repeatability-test

http://wodwell.com/wodwell.com/wod/opt-repeatability-test

http://wodwell.com/wodwell.com/wod/moves-like-jagger

http://wodwell.com/wodwell.com/wod/moves-like-jagger

http://wodwell.com/wodwell.com/wod/nautical-nancy

http://wodwell.com/wodwell.com/wod/ogar

http://wodwell.com/wodwell.com/wod/one-bar-three-girls

http://wodwell.com/wodwell.com/wod/one-bar-three-girls


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“PAINSTORMXXIV”For Time 100 meter Run50 Burpees200 meter Run100 Push-Ups300 meter Run150 Lunges400 meter Run200 Air Squats300 meter Run150 Lunges200 meter Run100 Push-Ups100 meter Run50 Burpees

wodwell.com/wod/painstorm-xxiv

“PAYTONSALZMAN”For Time 10 Muscle-Ups3 x 200 meter Run94 Air Squats22 Jerks (185/135 lb)22 Bar Over Burpees22 Hang Power Cleans(185/135 lb)22 Chest-to-Bar Pull-Ups9 Strict Pull-Ups11 Strict Toes-to-Bars1600 meter Run

wodwell.com/wod/payton-salzman

wodwell.com/wod/painstorm-xi

“PAINSTORMXV”7 Rounds for Time 10 ManMakers20 Dumbbell Deadlifts30 Single-Arm DumbbellSnatches (15 per side)40 Single-Arm OverheadLunges (20 per side)50 Dumbbell Swings

Use the same pair ofdumbbells throughout. Theworkout was originallyintended to be a "chooseyour own weight"adventure. If you're lookingfor an Rx weight consider35/25 lb.

wodwell.com/wod/painstorm-xv

“PAINSTORMXXVI”For Total Reps in 39minutes Tabata Thrusters(95/65 lb)1 minute RestTabata Pull-Ups1 minute RestTabata Cleans (135/95 lb)1 minute RestTabata Ring Dips1 minute RestTabata Deadlifts (200/150

“OPTIMUSPRIME”AMRAP in 7 minutes WallBall Shots (20/14 lb)

5 Deadlifts (225/155 lb) atthe top of each minute

Workout starts with wallball shots. At the top ofeach minute, starting at1:00, complete 5 deadlifts,then resume wall ballshots. The total score willbe the number of wall ballshots completed anddeadlifts completed.

wodwell.com/wod/optimus-prime

“PAINSTORMXII”For Time 400 meter Run50 Back Squats50 Front Squats50 Overhead Squats400 meter Run50 Shoulder Presses50 Push Presses50 Push Jerks400 meter Run50 Hang Power Cleans50 Hang Power Snatches400 meter Run

Perform all barbellmovements with an

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“POLAR BEAR, ISWEAR”5 Rounds for Time 5 BearComplexes (135/95 lb)30 ft Dumbbell Bear Walk(2 x 30/20 lb)200 meter Run

One "Bear Complex"consists of 1 Power Clean,1 Front Squat, 1 PushPress, 1 Back Squat, 1Push Press.

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“PR FOR PAT”AMRAP in 20 minutes 6Power Cleans (185/135 lb)12 Burpees14 Toes-to-Bars50 foot Handstand Walk

wodwell.com/wod/pr-for-pat

“QUARTERGONE BAD”5 Rounds For Total Reps in18 minutes 15 secondsThrusters (135/95 lb)45 seconds Rest15 seconds Weighted Pull-Up (50/30 lb)45 seconds Rest15 seconds Burpees45 seconds Rest

lb)1 minute RestTabata Handstand Push-Ups1 minute RestTabata Kettlebell Swings(1.5/1 pood)1 minute RestTabata Row

Perform 8 different Tabataintervals (each comprisedof eight rounds of 20seconds of work followedby 10 seconds of rest),each followed by 1 minuteof rest. Tabata score foreach movement is thelowest number of repsperformed in any of theeight intervals (for the row1 calorie = 1 rep). Totalscore is the sum of all 8Tabata scores.

wodwell.com/wod/painstorm-xxvi

“PEARLHARBOR12.7.41”For Time 12 Ring Dips7 Power Cleans (165/105lb)41 Double Unders12 Ring Dips7 Back Squats (165/105 lb)41 Double Unders12 Ring Dips

olympic bar only (45/35 lb).Run without the bar.

wodwell.com/wod/painstorm-xii

“PAINSTORMXXI”For time 30 Burpees30 Deadlifts30 Burpees30 Cleans30 Burpees30 Strict Presses30 Burpees30 Push Presses30 Burpees30 Jerks30 Burpees30 Swings30 Burpees30 Sumo Deadlift HIgh-Pulls30 Burpees30 Snatches (Left Hand)30 Burpees30 Snatches (Right Hand)30 Burpees30 Man Makers

Use the same pair ofdumbbells throughout.Originally the WOD wasdesigned as "choose yourown weight." If you'relooking for an Rx weightconsider 55/35 lb.

wodwell.com/wod/painstorm-xxi

https://wodwell.com/wod/bear-complex/

http://wodwell.com/wodwell.com/wod/polar-bear-swear

http://wodwell.com/wodwell.com/wod/polar-bear-swear

http://wodwell.com/wodwell.com/wod/pr-for-pat

http://wodwell.com/wodwell.com/wod/painstorm-xxvi

http://wodwell.com/wodwell.com/wod/painstorm-xii

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Each round is 3 minutes.The clock does not reset orstop between exercises.Move from each of threestations after 15 secondsof work and 45 seconds ofrest. On call of "rotate",the athletes must move tonext station immediatelyfor best score. One point isgiven for each rep.

wodwell.com/wod/quarter-gone-bad

“RILEYKATHERYN”AMRAP in 14 minutes 2 80ft Shuttle Sprints (out andback)11 Kettlebell Swings (53/35lb)3 Power Cleans (185/135lb)9 Dumbbell Shoulder-to-Overheads (2 x 35/20 lb)30 Air Squats

wodwell.com/wod/riley-katheryn

“ROYALMARINESBIRTHDAY”AMRAP in 25 minutes 1Rope Climb (4.5 meters)6 Pull-Ups6 Front Squats (60/40 kg)

7 Shoulder-to-Overheads(165/105 lb)41 Double Unders

wodwell.com/wod/pearl-harbor-12-7-41

“POPEYE”AMRAP in 20 minutes 5Chest-to-Bar Pull-Ups10 Wall Balls (20/14 lbs)15 Kettlebell Swings (1.5/1pood)

wodwell.com/wod/popeye

“PROBATIO”For Max Reps in 31minutes 0:00-5:00Max Burpee Box Jump-Overs (24/20 in)

Rest 5 minutes

10:00-14:00Max 10 meter Shuttle Runs

Rest 4 minutes

18:00-22:00Max Power Cleans(155/105 lb)

Rest 3 minutes

25:00-28:00Max Wall Ball Shots (20/14lb)

“PANICBREATHING”For Time (with a Partner)500-400-300-200-100meter Row (x2)Partner Kettlebell RackHold (24/16 kg)

5 Burpee penalty for eachdrop of kettlebells

With a running clock rowswill be performedalternating betweenteammates, as time trialsfor each distance: 500/500,400/400, 300/300,200/200, 100/100. Everyrow is to be performed atmaximum intensity whilethe other partner "rests"with two kettlebells in rackposition. The "resting"partner will rack the bellsat the beginning of theirpartner’s row and willunrack them at the end ofthe row. Unracking ofkettlebells before the endof the row results in a 5synchronized burpeepenalty for every offense,to be paid at the end of theworkout.

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http://wodwell.com/wodwell.com/wod/pearl-harbor-12-7-41

http://wodwell.com/wodwell.com/wod/pearl-harbor-12-7-41

http://wodwell.com/wodwell.com/wod/popeye

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4 Shoulder-to-Overheads(60/40 kg)

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“SAGE AT 20”AMRAP in 20 minutes 20Thrusters (135/95 lb)20 Pull-ups20 Burpees

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“SATAN’SWHISKERS”3 Rounds for Time 10Chest-to-Bar Pull-Ups10 Front Squats (165/115lb)10 Burpees

Front squats taken fromthe ground.

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“SEAN SUITER”6 Rounds for Time (with aPartner) 11 Clean-and-Jerks(135/95 lb)16 Bar-Over Burpees17 Box Jumps (24/20 in)

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Rest 2 minutes

30:00-31:00Max Unbroken Pull-Ups(single attempt)

With a running clockcomplete the first AMRAP.After each AMRAP, rest thesame amount of timeworked, then head straightinto the next AMRAP.(Work 5 minutes, rest 5minutes, work 4 minutesrest 4 minutes, etc.)

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“RECOVERYDAY”3 Rounds, For TotalCalories in 22 minutes 2minutes Air Bike2 minutes Rest2 minutes Row2 minutes Rest2 minutes SkiErg2 minutes Rest

One calorie equals one rep.Score is total calories.

wodwell.com/wod/recovery-day

“RIP IT FORRUP”For Time 55 Double Unders

“PILCHUCK”6 Rounds For Time 10Front Squats (225/155 lb)24 Kettlebell Swings (2/1.5pood)14 Burpee Box Jump Overs(24/20 in)

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“POWER UP 4MITO”AMRAP in 20 minutes 20Wall Ball Shots (9/6 kg)20 Shoulder-to-Overhead(60/40 kg)20 Kettlebell Swings (32/24kg)20 Hand-Release Push-Ups20 Sit-Ups


Start with 5 burpees, then20 wall ball shots, etc.Continue the AMRAP until1:00, then perform 5burpees. Resume theAMRAP where you left off.Do 5 burpees again eachminute until the 20minutes is complete. Scoreis total reps completed,including burpees.

wodwell.com/wod/power-up-mito

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http://wodwell.com/wodwell.com/wod/recovery-day

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“SNAKE BITE”21-15-9 Reps for TimeSquat Snatches (95/65 lb)Chest-to-Bar Pull-Ups

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“SONNY”3 Rounds for Time 400meter Run16 Wall Ball Shots (9/6 kg)12 Push-Ups14 Burpees

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“STANKY LEGS”3 Rounds for Time 535meter Run15 Overhead Squats(135/95 lbs)

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“STRUNG-OUT,BACKWARDS,AND UPSIDE-DOWN FRAN”For Time 1200 meter Run9 Pull-Ups9 Thrusters (95/65 lb)

800 meter Run15 Pull-Ups15 Thrusters (95/65 lb)

Then:1-2-3-4-5-6-7-8-9-10 Repsof:Deadlifts (225/155 lb)Over-the-Bar Burpees

Then, 55 Double Unders

wodwell.com/wod/rip-it-for-rup

“RUN AND GETFRAN”For Time 400 meter Run21 Thrusters (40/30 kg)21 Pull-Ups400 meter Run15 Thrusters (40/30 kg)15 Pull-Ups400 meter Run9 Thrusters (40/30 kg)9 Pull-Ups

wodwell.com/wod/run-get-fran

“SAN FRANCRIPPLER”For Time 30 Back Squats(bodyweight)1,000 meter Row

Back squats are from arack

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“PUKIEBREWSTER”For Time 150 Burpees

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“RHODRI”For Time (in a Team of 3) 5Rounds Of:33 Power Cleans (80/60 kg)12 Tire Flips420 meter Team Run

Then:129 Burpees

One partner works at atime. Break up the work asneeded (except for the run,which is done together).

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“ROSA”5 Rounds for Time 10Handstand Push-Ups400 meter Run

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“RYANMURAMOTO”AMRAP (with a Partner) in34 minutes 100 BurpeeBox Jump-Overs (24/20 in)

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400 meter Run21 Pull-Ups21 Thrusters (95/65 lb)

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“TABATABARBELL”With a Running Clock in 19minutes Tabata Deadlift(185/135 lb)Tabata Hang Power Clean(135/95 lb)Tabata Front Squat (85/65lb)Tabata Push Press (65/45lb)

1 minute Rest betweenexercises

Tabata (20 secs on and 10secs off, for 8 intervals) ofeach movement - for atotal of 32 intervals. Scoreis total number of repscompleted in all intervals.

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“TABATA THIS”With a Running Clock in 24minutes Tabata RowTabata Air SquatsTabata Pull-UpsTabata Push-UpsTabata Sit-Ups

“SCHLITZ”4 Rounds for Time 400meter Run4 Muscle-Ups40 Double-Unders

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“SERENE”For Time 1,000 meter Row

Then 4 Rounds of:8 Front Squats (185/135 lb)4 Shoulder-to-Overhead(185/135 lb)15 Pull-Ups

Then:43 Burpees1 mile Run

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“SNEAKATTACK”10 Rounds for Time 10Thrusters (95/65 lb)10 Bar Over Burpees10 calorie Assault Air Bike

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“SPEAL VS.DUTCH”For Time 10 Thrusters

800 meter Run100 Wall Ball Shots (30/20lb)800 meter Run200 Double Unders (100each)800 meter Run

One partner works whilethe other rests. Partitionthe work as needed,except for the run (bothathletes run together). Forthe double-unders, eachpartner must complete 100total.

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“SANGRE 1.4”Four AMRAPs in 36 minutesAMRAP in 4 minutes:Burpees

2 minutes Rest

Then, AMRAP in 6 minutes:Alternating KneelingPresses (2 x 16/12 kg)

2 minutes Rest

Then, AMRAP in 16minutes:4 Gorilla Cleans (2 x 16/12kg)4 Front Squats (2 x 16/12kg)

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1 minute Rest betweeneach Tabata

Perform a Tabata interfal(eight rounds of 20seconds of work and 10seconds of rest) of eachmovement – for a total of40 intervals. Each Tabatais followed by 1 minute ofrest. Score for eachmovement is the lowestnumber of reps (or calorieson the rower) performed inany of the eight intervals.Total score is sum of thelowest score for eachmovement.

wodwell.com/wod/tabata-this

“TEAMHALLOWEEN”For Time (with a Partner)75 Lateral Pumpkin Jumps50 Pumpkin Push Presses100 Pumpkin GobletSquats50 Pumpkin Box Jumps (20in)75 Pumpkin Squat Cleans

Use a medicine ball (20/14lb) as your pumpkin

Break up the work asneeded between partners.Working partner must havethe "pumpkin." After the

(135/95 lb)50 Double-Unders8 Thrusters (135/95 lb)40 Double-Unders6 Thrusters (135/95 lb)30 Double-Unders4 Thrusters (135/95 lb)20 Double-Unders2 Thrusters (135/95 lb)10 Double-Unders

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“STANLEY”For Time 50 Deadlifts(Bodyweight)50 Incline Push-Ups (24/20in)50 Box Jumps (24/20 in)1 mile Run

Perform incline push-upswith feet on top of a box,hands on the floor.

wodwell.com/wod/stanley

“SUGARDADDY”For Time 21-15-9 Deadlifts(225/155 lb)400 meter Run

Run 400 meters aftercompleting each round ofdeadlifts. For example: 21Deadlifts, followed by a400 meter run. 15 deadlift

4 Clean-and-Jerks (2 x16/12 kg)

2 minutes Rest

Then, AMRAP in 4 minutes:Burpees

* If athlete breaks during around, perform 10 Push-Ups

With a running clockperform all four AMRAPs.Athlete must perform atleast the same number ofburpees in the last AMRAPas in the first. Otherwisepenalty is 4x the difference(for example: 50 burpeesin the first AMRAP, but only45 burpees in the lastAMRAP; penalty is 4x5 =20 extra burpees). In thethird AMRAP, penalty forbreaking at any timeduring the cleans, frontsquats and clean-and-jerksis 10 push-ups. Penaltyreps do not count towardthe total score.

wodwell.com/wod/sangre-1-4

“SCOTTY”AMRAP in 11 minutes 5Deadlifts (315/205 lb)18 Wall Ball Shots (20/14lb)

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lateral jumps there's a 5-burpee penalty for bothpartners each time the"pumpkin" touches theground before the workoutis finished.

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“THANKSGIVINGWITH THEGIRLS”For Time Angie's House20 Pull-Ups20 Push-Ups20 Sit-Ups20 Air Squats

Helen's House400 meter Run21 Kettlebell Swings (53/35lb)12 Pull-Ups

Fran's House15 Thrusters (95/65 lb)

Nancy's House400 meter Run15 Overhead Squats (95/65lb)

Grace/Isabel's House20 Ground-To-Overheads(95/65 lb)

Kelly's House

followed by a 400 meterrun. 9 deadlifts followed bya 400 meter run.

wodwell.com/wod/sugar-daddy

“TABATA FIGHTGONE BAD”With a Running Clock in 20minutes Tabata Wall Ball(20/14 lbs) (10/9 ft)Tabata Sumo DeadliftHigh-Pull (75/55 lb)Tabata Box Jump (20 in)Tabata Push-Press (75/55lb)Tabata Row (for calories)

Tabata (20 secs on and 10secs off, for 8 intervals) ofeach movement - for atotal of 40 intervals.Complete the Wall Ballintervals before moving onto the Sumo Deadlift High-Pulls, etc. Each movementis scored by the lowestnumber of reps (or calorieson the rower) in each ofthe 8 intervals. Final scoreis the total of the scores foreach of the 5 movements.

wodwell.com/wod/tabata-fight-gone-bad

17 Bar Over Burpees

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“SEVEN DEADLYSINS”For Time 10 Chest-to-BarPull-Ups20 Toes-to-Bars30 Deadlifts (185/135 lbs)100 Double-Unders30 Box Jumps (24/20 in)20 Burpees10 Cleans (185/135 lbs)

wodwell.com/wod/seven-deadly-sins

“SNEAKYANNA”AMRAP in 20 minutes 4Double Kettlebell HangSnatches (2 x 16/12 kg)4 Burpees4 Double KettlebellDeadlifts (2 x 16/12 kg)(between the feet)

Nurpees (or no-push-upburpees) are burpeeswithout the push-up. In thisworkout neither a jump noran overhead clap isrequired, either. Merelydrop to plank, pop the hipsup and jump the feet backto the hands and stand

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http://wodwell.com/wodwell.com/wod/seven-deadly-sins

http://wodwell.com/wodwell.com/wod/seven-deadly-sins


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400 meter Run30 Box Jumps (24/20 in)30 Wall Balls (20/14 lb)

With a running clockcomplete all five namedparts of the workout, withno rest in between.

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“THE 300”For Time 25 Pull-Ups50 Deadlifts (135/95 lb)50 Push-Ups50 Box Jumps (24/20 in)50 Floor Wipers (135/95 lb)(one count)50 Kettlebell Clean-and-Press (1/.75 Pood)(alternating)25 Pull-Ups

The entire workout is 300reps.

wodwell.com/wod/the-300

“THE BENROGERS”For Time 800 meter Run50 Hang Power Cleans(115/75 lb)600 meter Run30 Hang Power Cleans(155/105 lb)400 meter Run

“TACO44”For Time 44 Air Squats44Deadlift+Clean+Thruster(2 x 16/12 kg)44 Burpees

For theDeadlift+Clean+Thrustercomplex, athlete muststart with two kettlebellson the ground, deadliftboth finishing in a standinghang position, then lowerthe kettlebells to theground once more, thenexplosively clean bothkettlebells to a standingfront rack position, thenperform a full squatthruster finishing with bothkettlebells overhead. Thefull complex must becompleted unbroken tocount as a singlerepetition.

wodwell.com/wod/taco44

“TEST 3”For Reps in 8 minutesTabata Air Squats

Rest 10 seconds, then:Max Muscle Ups

Tabata is 20 seconds ofwork followed by 10

back up fully for onerepetition. For thedeadlifts, both kettlebellsmust start and end on theground between theathlete's feet.

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“SQT”3 Rounds for Time 10Ground-to-Overhead(95/65 lbs)200 yard Shuttle Sprint (50yards there and back,twice)

wodwell.com/wod/sqt

“STEVIE”For Time 31 KettlebellSwings (72/56 lb)31 Wall Ball Shots (20/14lb)31 Overhead Squats (95/65lb)31 Burpees31 Lunges31 Push Jerks (95/65 lb)31 Knees-to-Elbows31 Box Jumps (24/20 in)31 Hang Cleans (95/65 lb)31 Sit-Ups31 Double-Unders31 Deadlifts (185/135 lb)

For each movement all 31reps must be unbroken. If

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http://wodwell.com/wodwell.com/wod/sqt


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10 Hang Power Cleans(185/125 lb)

Use one barbell. Athletemust change own weights.

wodwell.com/wod/the-ben-rogers

“THE CRIPPLER”For Time 30 Back Squats(225/155 lb)1 mile Run

wodwell.com/wod/crippler

“THE FAUCET”10 Rounds for Time (with aPartner) 4 Legless RopeClimbs12 D-Ball Over Shoulders(150/100 lb)24 Burpee Box Jumps(24/20 in)

One partner works at atime. Share the work asneeded. Complete all ropeclimbs before moving on toD-Balls, etc.

wodwell.com/wod/the-faucet

“THE GRINCH”3 Rounds For Time 1Snatch Balance (315/205lbs)2 Back Tucks

seconds of rest for 8intervals (4 minutes).Tabata score is the leastnumber of reps performedin any of the eight intervalsof squats. Rest 10 secondsafter the last squatinterval, then begin 4minutes of muscle-ups.Final score equals lowestTabata round scoremultiplied by totalnumber of muscle-upscompleted.

wodwell.com/wod/test-3

“THE 17TH”AMRAP (with a Partner) in17 minutes 17 Burpees17 Front Squats (115/75 lb)17 Deadlifts (115/75 lb)

wodwell.com/wod/the-17th

“THE 540”For Time 50 PlateOverhead Lunges (45/25lb)40 Pull-Ups30 Thrusters (95/65 lb)20 Burpees10 Squat Cleans (135/95lb)

Use any weighted objectfor the overhead lunges,such as a plate or a

you fail to do all 31 repsunbroken, start back at rep#1 for that movement.Rest only betweenmovements. Scale asneeded. To be consideredunbroken if an object startson the ground it can’ttouch the ground againuntil the 31st rep iscomplete. For barbellmovements (overheadsquats and push jerks) thebar may rest on theshoulders. For bodyweightmovements like box jumpsand burpees, athlete mustkeep moving.

wodwell.com/wod/stevie

“SURFER ONACID”3 Rounds for Time 400meter Run21 Burpees

wodwell.com/wod/surfer-on-acid

“TABATASOMETHINGELSE”With a Running Clock in 16minutes Tabata Pull-UpsTabata Push-UpsTabata Sit-UpsTabata Air Squats

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http://wodwell.com/wodwell.com/wod/crippler

http://wodwell.com/wodwell.com/wod/the-faucet

http://wodwell.com/wodwell.com/wod/test-3

http://wodwell.com/wodwell.com/wod/the-17th

http://wodwell.com/wodwell.com/wod/stevie

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3 Cleans (315/205 lbs)4 Freestanding HandstandPush-Ups

A back tuck is also knownas a backflip and, like allmovements, may bescaled.

wodwell.com/wod/the-grinch

“THE LONGESTMILE”4 Rounds for Time 10Burpees100 meter Run10 Air Squats100 meter Run10 Push-Ups100 meter Run10 Sit-Ups100 meter Run

wodwell.com/wod/longest-mile

“THE TRIPLET”AMRAP in 10 minutes 6Squat Cleans (120/65 lb)12 Pull-Ups12 Double Unders

wodwell.com/wod/triplet

“TOP GUN”For Time 20 Thrusters(135/95 lb)

dumbbell.


“THE CHIEF”Five 3-minute AMRAPs in19 minutes AMRAP in 3minutes3 Power Cleans (135/95lbs)6 Push-Ups9 Air Squats

Then Rest 1 minute

Repeat 5 times

Complete as manyrounds as possible(AMRAP) in 3 minutes, thenrest 1 minute. Start each3-minute cycle where youleft off on the previouscycle. Repeat for a total of5 cycles. Count totalrounds and repscompleted.

wodwell.com/wod/the-chief

“THE DEEPEND”3 Rounds for Time 500meter Run5 Squat Cleans(Bodyweight)10 Burpees

Perform a Tabata Interval(eight rounds of 20seconds of work and 10seconds of rest) for eachmovement - for a total of32 intervals. The first 8intervals are pull-ups, thesecond 8 are push-ups, thethird 8 intervals are sit-ups, and the last 8intervals are squats. Thereis no additional restbetween movements.Score is the total repsperformed in all of theintervals.

wodwell.com/wod/tabata-something-else

“TAG, YOU’REIT!”AMRAP (with a Partner) in20 minutes 500 meter Run10 Pull-Ups10 Toes-to-Bars10 Overhead WalkingLunges (45/35 lb barbell)

Partner A runs 500 meterswhile Partner B completesas many rounds aspossible (AMRAP) of 10pull-ups, 10 toes-to-bar, 10overhead walking lunges.When Partner A returnsfrom the run, partners tagand switch places.

https://youtu.be/2of69wegaWw

http://wodwell.com/wodwell.com/wod/the-grinch

http://wodwell.com/wodwell.com/wod/longest-mile

http://wodwell.com/wodwell.com/wod/triplet


http://wodwell.com/wodwell.com/wod/the-chief

http://wodwell.com/wodwell.com/wod/tabata-something-else

http://wodwell.com/wodwell.com/wod/tabata-something-else


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20 Sumo Deadlift High-Pulls (135/95 lb)20 Push Jerks (135/95 lb)20 Overhead Squats(135/95 lb)20 Front Squats (135/95 lb)


Do 4 burpees everyminute, including at thestart of the WOD, beforecontinuing the barbellwork. Athlete is allowed tomove to the next barbellskill once an he/she hascompleted all 20 reps ofthe previous barbellmovement. If the minuteclock beeps during arepetition the athlete willcomplete their rep andthen start their 4 burpees.

wodwell.com/wod/top-gun

“TWINS”For Time 2 Rounds of:750 meter Row20 Handstand Push-ups

Then, 2 Rounds of:20 Thrusters (115/75 lb)20 L-Pull-ups

Complete two rounds ofeach couplet for time.

20 Deadlifts (Bodyweight)

wodwell.com/wod/the-deep-end

“THE FEARLESS14”3 Rounds for Time 12Handstand Push-Ups2 400 meter Runs15 Bar Over Burpees14 Overhead Squats (95/65lb)

The "2 400 meter Runs"are written this way for thesignificance of the date(December 2), but may berun as a single 800 meterdistance.

wodwell.com/wod/the-fearless-14

“THE HATEFULEIGHT”8 Rounds for Time 8 Push-Ups8 GHD Sit-Ups8 Air Squats8 Pull-Ups8 Deadlifts (95/65 lb)8 Hang Power Cleans(95/65 lb)8 Shoulder-to-Overheads(95/65 lb)8 calorie Row

wodwell.com/wod/the-hateful-

wodwell.com/wod/tag-youre-it

“THANKSGIVINGSAMPLERPLATTER”For Time 5 Rounds of:5 Pull-Ups10 Push-Ups15 Air Squats

Then, 4 Rounds of:8 Handstand Push-Ups15 Kettlebell Swings

Then, 3 Rounds of:15 Box Jumps15 Knees-to-Elbows

Then, 2 rounds of:20 Wall-Balls30 Sit-Ups

Then, 1 Round of:50 Burpees

wodwell.com/wod/thanksgiving-sampler-platter

“THE 29”4 Rounds for Time 29Kettlebell Swings (1.5/1pood)29 Sit-Ups29 Box Jumps (24/20 in)29 Knees-to-Elbows29 Burpees

http://wodwell.com/wodwell.com/wod/top-gun

http://wodwell.com/wodwell.com/wod/the-deep-end

http://wodwell.com/wodwell.com/wod/the-fearless-14

http://wodwell.com/wodwell.com/wod/the-hateful-eight

http://wodwell.com/wodwell.com/wod/tag-youre-it

http://wodwell.com/wodwell.com/wod/thanksgiving-sampler-platter

http://wodwell.com/wodwell.com/wod/thanksgiving-sampler-platter


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wodwell.com/wod/twins

“VALENTINE’SDAY (BRIERCREEK)”For Time 30 PartnerBurpees100 Wall Ball Shots (20/14lb)100 Pull-Ups200 Double-Unders4 Rope Climbs (20 ft)

Then, 4 Rounds of:15 Thrusters (45/35 lb)15 Kettlebell Swings(53/35lb)15 Box Jumps (24/20 in)

After completing the firstportion move immediatelyto the next without resting.Partition the work betweenpartners as needed. Forthe partner burpees, onepartner holds plank whilethe other does a burpeeand jumps over theplanking partner.

wodwell.com/wod/valentines-day-brier-creek

“VEGASREMEMBERED”10 Rounds for Time 1Clean-and-Jerk (115/75 lb)

eight

“THE QUICKAND THE DEAD”For Time 3-9-15-21-15-9-3Deadlifts (205/145 lb)Box Jumps (24/20 in)

wodwell.com/wod/quick-dead

“THREE WISEMEN”Three AMRAPs in 16minutes AMRAP in 4minutes5 Hang Squat Snatch(135/95 lb)10 Bar-Facing Burpees

Rest 2 minutes

Then, AMRAP in 4 minutes10 Power Cleans (135/95lb)20 Pull-Ups

Rest 2 minutes

Then, AMRAP in 4 minutes15 Box Jump-Overs (24/20in)30 Wall Ball Shots (20/14lbs)

Complete all three parts ofthe workout ("JeremyWise," "Ben Wise," and


“THE ADMIRAL”3 Rounds for Time 20Burpee Pull-Ups20 Front Squats (155/105lb)20 Box Jumps (24/20 in)

wodwell.com/wod/the-admiral

“THE CHIEF ISDEAD”Five AMRAPs in 24 minutesAMRAP in 4 minutes3 Power Cleans (135/95 lb)6 Push-Ups9 Air Squats12 Deadlifts (135/95 lb)

1 minute Rest, then Repeat(5 times total)

Complete as many roundsas possible (AMRAP) in 4minutes, then rest 1minute. Start each 4-minute cycle where youleft off on the previouscycle. Repeat for a total of5 cycles. Count totalrounds and repscompleted.

wodwell.com/wod/the-chief-is-dead

http://wodwell.com/wodwell.com/wod/twins

http://wodwell.com/wodwell.com/wod/valentines-day-brier-creek

http://wodwell.com/wodwell.com/wod/valentines-day-brier-creek

http://wodwell.com/wodwell.com/wod/the-hateful-eight

http://wodwell.com/wodwell.com/wod/quick-dead


http://wodwell.com/wodwell.com/wod/the-admiral

http://wodwell.com/wodwell.com/wod/the-chief-is-dead

http://wodwell.com/wodwell.com/wod/the-chief-is-dead


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17 Burpees

Buy-In:58 seconds of Silence

wodwell.com/wod/vegas-remembered

“VOLKSWAGEN”21-15-9 Reps, For TimeBench Press (bodyweight)Pull-Ups

wodwell.com/wod/volkswagen

“WHAT’S YOURGAME PLAN?”For Load and Reps in 10minutes From 0:00-8:00,Establish a Max Weight forthe Complex:2 Hang Squat Cleans2 Shoulder-to-Overhead

Then from 8:00-10:00:30 seconds Rest90 seconds Max BarMuscle-Ups

Use the first eight minutesto established the maxweight for the complex(athlete may not drop thebar until all four reps of thecomplex are completed).After the 8 minute cap restor transition to the muscle-up bar in 30 seconds. Then

"Beau Wise") with arunning clock, includingthe 2 minutes betweeneach part. Score is thetotal number of repscompleted for all threeparts.

wodwell.com/wod/three-wise-men

“TRUE GRIT”For Time 2,000 meter Row

At 1-minute mark, begin:Death by Thrusters (95/65lb)

With a running clock startthe row. At the 1-minutemark get off the rower, doone thruster, and resumerowing until the 2-minutemark. Do two thrusters,row until the 3-minutemark, do three thrusters,etc. until the 2K row iscomplete - or until you canno longer continue.

wodwell.com/wod/true-grit

“ULTIMATEWARRIOR”21-15-9 Reps for TimeThrusters (135/95 lb)Bar Muscle-Ups

“THE DUDE”3 Rounds for Time 200meter Bucket Carry (70/45lb)12 Burpees58 Air Squats800 meter Run

Cash-Out:1 Pull-Up

The bucket carry (demo) isan obstacle course stylechallenge in which aweighted bucket is carriedin front of the body fordistance. If you don't havea bucket us a d-ball orother object.

wodwell.com/wod/the-dude

“THE GHOST”6 Rounds for Total Reps in23 minutes 1 minute ofRowing (for calories)1 minute of Burpees1 minute of Double-Unders1 minute Rest

Score is total reps after all6 rounds, but the spirit ofthe workout is to try for asmany reps as possible ofeach exercise, not justtotal score.

wodwell.com/wod/ghost

http://wodwell.com/wodwell.com/wod/vegas-remembered

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http://wodwell.com/wodwell.com/wod/three-wise-men

http://wodwell.com/wodwell.com/wod/true-grit

https://www.youtube.com/watch?v=qshuWLhEqAw

http://wodwell.com/wodwell.com/wod/the-dude

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perform max bar muscle-ups in 90 seconds. Muscle-ups don't have to beunbroken and may be donein sets or in singles.

wodwell.com/wod/whats-game-plan

“WZA CLIMB,JUMP, WALK”5 Rounds for Time 5-4-3-2-1 Rope Climbs50 Double-Unders50 ft Handstand Walk(4x12.5 ft unbrokensegments)

After each set of ropeclimbs athlete mustcomplete the 50 double-unders and 50 fthandstand walk. If athletecomes down from thehandstand walk beforefinishing the 50 ft distance,athlete must return to thenearest 12.5 ft segmentmarker (or the beginning ifno segment has beencompleted yet).

wodwell.com/wod/climb-jump-walk

“WZA TRIPLE

wodwell.com/wod/ultimate-warrior

“VALENTINE’SDAY (MALIBU)”AMRAP (with a Partner) in15 minutes From 0:00-4:00:Max Hand-Release Push-UpsMax Kettlebell SumoDeadlift High-Pulls (24/18kg)(alternate betweenmovements, switch asdesired)

1 minute Rest

From 5:00-8:00:Max Synchronized AirSquats (partners gripwrists)

1 minute Rest

From 9:00-11:00:Partner A Max Row(calories)Partner B run 400 meters

From 11:00-13:00:Partner B Max Row(calories)Partner A run 400 meters

Finally, from 13:00-15:00:Max Pull-Ups (partnersalternate each minute)

“THEKIDMINATOR”For Time 400 meter Run1 Clean (100/70 kg)30 Handstand Push-Ups1 Clean (100/70 kg)30 Wall Ball Shots (9/6 kg)1 Clean (100/70 kg)100 Double-Unders1 Clean (100/70 kg)30 Pull-Ups1 Clean (100/70 kg)30 Kettlebell Swings (30/21kg)1 Clean (100/70 kg)400 meter Run

Any type of clean isacceptable (power orfull/squat clean).

wodwell.com/wod/the-kidminator

“THERECKONING”For Time 1 mile Run100 Body Blasters*1 mile Run

*One Body Blaster consistsof one Burpee, one Pull-Upthen one Knees-to-Elbows.

wodwell.com/wod/reckoning

http://wodwell.com/wodwell.com/wod/whats-game-plan

http://wodwell.com/wodwell.com/wod/whats-game-plan

http://wodwell.com/wodwell.com/wod/climb-jump-walk

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http://wodwell.com/wodwell.com/wod/ultimate-warrior

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http://wodwell.com/wodwell.com/wod/the-kidminator

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FINALE”With a Running Clock in 12minutes 400 meter Sprint30 Squat Cleans (135/95lb)20/15 Ring Muscle-ups

With remaining time find a:1 Rep Max Snatch

The 12-minute time cap isfor the entire workout.Complete as much of therun, cleans and muscle-upsas possible (time cap 8minutes) before moving onto the snatch.

wodwell.com/wod/triple-finale

With a running clockcomplete each section ofthe workout. Score for theteam is total number ofrepetitions completed inthe 15 minutes of work.

wodwell.com/wod/valentines-day-malibu

“VEGASSTRONG”AMRAP (with a Partner) in17 minutes 10 Ground-to-Overheads (135/95 lb)1x200 meter Partner Carry58 Burpees Over Partner

Break up the work betweenpartners as needed

wodwell.com/wod/vegas-strong

“WADE”5 Rounds For Time 11 One-Arm Dumbbell PowerSnatches (50/35 lb)12 One-Arm DumbbellThrusters (50/35 lb)11 Weighted Pull-Ups(50/35 lb dumbbell)

Alternate arms on eachsnatch and thruster

wodwell.com/wod/wade

“TIGER BLOOD”3 Rounds for Time 10Clean-and-Jerks (135/95 lb)400 meter Run

wodwell.com/wod/tiger-blood

“TUNNEL OFLOVE + ROSESARE RED”Two Parts (with a Partner)(A) "Tunnel of Love," ForTime:1000 meter Row (Partner 2Jumps Rope*)*Switch every 500 meters;For each jump rope breakboth partners rest 15seconds (mandatory)

(B) "Roses are Red, Violetsare Blue...So are MedicineBalls," AMRAP in 20minutes of:50 Partner Med BallRussian Twists (20 lb)40 Partner Med Ball Sit-Ups(20 lb)30 Slam Balls (20 lb)20 Wall Ball Shots (20 lb)

Use a single medicine ballthroughout

For Part A, start the rowand jump rope togetherand switch each 500meters. If partner jumping

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“WZA ASSAULTON FRAN”21-15-9 Reps for TimeThrusters (115/85 lb)Chest-to-Bar Pull-UpsAssault Bike (calories)

wodwell.com/wod/assault-on-fran

“WZAMONKEYINGAROUND”For Time Monkey BarTraverse (18 ft)30 Toes-to-Bar150 meter Sandbag Carry(180/120 lb)Monkey Bar Traverse (18ft)20 Toes-to-Bar150 meter Sandbag Carry(180/120 lb)Monkey Bar Traverse (18ft)10 Toes-to-Bar150 meter Sandbag Carry(180/120 lb)

wodwell.com/wod/monkeying-around

“YVONNE”For Time (with a Partner)76 Air Squats76 Dumbbell Push Presses(50/30 lb)

rope breaks, rowingpartner must put down therower handle and bothpartners wait 15 secondsbefore resuming. For PartB, use a single medicineball (or slam ball)throughout. For theRussian Twists, partners sitback-to-back with feetelevated off the floor androtate to hand the ball toeach other. Each hand offis one rep. For partner sit-ups, sit facing each other.Partner must touch the ballon the ground behind theirhead, sit-up, then hand orpass the ball to theirpartner to complete onerep. For the slam balls andwall balls, break up thework as needed betweenpartners.

wodwell.com/wod/tunnel-love-roses-red

“UP & OVER”5 Rounds for Time 15Deadlifts (155/105 lb)10 Bar-Over Burpees5 Power Cleans (155/105lb)

wodwell.com/wod/up-over

http://wodwell.com/wodwell.com/wod/assault-on-fran

http://wodwell.com/wodwell.com/wod/monkeying-around

http://wodwell.com/wodwell.com/wod/monkeying-around

http://wodwell.com/wodwell.com/wod/tunnel-love-roses-red

http://wodwell.com/wodwell.com/wod/tunnel-love-roses-red

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76 AbMat Sit-Ups76 Wall Ball Shots (20/14lb)76 Burpees76 Medball Twists (20/14lb)76 Push-Ups76 Kettlebell Swings (53/35lb)76 Dumbbell Thrusters(50/30 lb)400 meter Run withPartner

Partition into any size sets,but split the work evenlybetween partners.

wodwell.com/wod/yvonne

“VALENTINE’SDAY (RECCENTER)”For Time Complete thefollowing with one partnerworking at a time.Alternate as needed, butdo not share movements.

Partner 1:50 Box Jumps (24/20 in)50 Kettlebell Swings (55/35lb)50 AbMat Sit-Ups50 Deadlifts (155/115 lb)50 Burpees

Partner 2:50 Pull-Ups50 Overhead Lunges(45/25 lb Plate)50 Hand Release Push-Ups50 Wall Ball Shots (20/14lb)50 Double-Unders

Buy-In and Cash-Out:200 meter Partner Carry

For the chippers onepartner may work at atime. Athletes start at thetops of their respectivelists and work their waysdown. Both partners mustcomplete the 50 reps ofeach movement beforeeither partner maycontinue to their next

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movement. No mixing andmatching movements isallowed. For the partnercarry, athletes may carryor be carried. Bothpartners can switch off andshare the load or onepartner can be carried thewhole time.

wodwell.com/wod/valentines-day-rec-center

“VICTORIA”5 Rounds for Time 10Thrusters (95/65 lb)14 Box Jumps (24/20 in)12 Sumo-Deadlift High-Pulls (95/65 lb)12 Burpees27 Kettlebell Swings (1.5/1pood)

wodwell.com/wod/victoria

“WETTERLING”AMRAP in 19 minutes 8Burpee Box Jumps (24/20in)9 Power Cleans (95/65 lb)11 calorie Row

wodwell.com/wod/wetterling

“WZA BEAUTY &

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http://wodwell.com/wodwell.com/wod/wetterling


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THE BEAST”For Time (WOD 4) 30Clean-and-Jerks (205/145lb)

Then, (WOD 5) at the 6:00mark:36 Strict Handstand Push-Ups36 Calorie Row24 Axel Hang PowerSnatches (105/75 lb)24 Bar-Facing Burpees12 Overhead Squats(205/145 lb)12 Bar Muscle-ups

Part 1 ("Beauty") is Heavy"Grace." Part 2 is "TheBeast." Athlete mustcomplete "Beauty" inunder 6:00 in order tocontinue on to "The Beast."

wodwell.com/wod/beauty-the-beast

“WZA TRI”For Time SwimStand Up PaddleboardRun

wodwell.com/wod/the-wza-tri

https://wodwell.com/wod/grace/

http://wodwell.com/wodwell.com/wod/beauty-the-beast

http://wodwell.com/wodwell.com/wod/beauty-the-beast

http://wodwell.com/wodwell.com/wod/the-wza-tri


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THE HEROES

“21 GUNS”AMRAP in 21 minutes 400meter Run21 Push-Ups21 Box Jumps (24/20 in)15 Burpees9 Pull-Ups

wodwell.com/wod/21-guns

“ABBATE”For Time 1 mile Run21 Clean-and-Jerk (155/105lb)800 Meter Run21 Clean-and-Jerk (155/105lb)1 mile Run

wodwell.com/wod/abbate

“ADRIAN”7 Rounds For Time 3Forward Rolls5 Wall Climbs7 Toes-to-Bar9 Box Jumps (30 in)

wodwell.com/wod/adrian

“AMER”4 Rounds for Time 3

“31 HEROES”AMRAP (with a Partner) in31 minutes 8 Thrusters(155/105 lb)6 Rope Climbs (15 ft)11 Box Jumps (30/24 in)

Partner 1 performs theworkout listed above.Partner 2 runs 400 meterswith a sandbag (45/25 lbs).When Partner 2 returnsfrom the run, Partner 1 willgrab the sandbag, andbegin their 400 meter run,while Partner 2 continuesthe workout where Partner1 left off.

wodwell.com/wod/31-heroes

“ADAM”5 Rounds for Time 7 Chest-to-Bar Pull-Ups14 Kettlebell Swings (32/24kg)21 Wall Balls (9/6 kg)

wodwell.com/wod/adam

“ALANCAMERON”21-15-9 Reps for Time

“3DREMEMBRANCEDAY”AMRAP in 18 minutes 11Hang Power Snatches(35/25 kg)11 Burpees11 Thrusters (35/25 kg)11 Pull-Ups

At 11:00:1 minute Rest in Silence

wodwell.com/wod/crossfit-3d-remembrance-day

“ADAMBROWN”2 Rounds For Time 24Deadlifts (295/205 lb)24 Box Jumps (24/20 in)24 Wall Ball Shots (20/14lb)24 Bench Press (195/125lb)24 Box Jumps (24/20 in)24 Wall Ball shots (20/14lb)24 Cleans (145/100 lb)

wodwell.com/wod/adambrown

“ALEXANDER”5 Rounds for Time 31 Back

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Deadlifts (1.5 xBodyweight)6 Burpees9 Box Jumps (24/20 in)

wodwell.com/wod/amer

“ANTHONYRASPA”For Time 7,425 meter Row9 Handstand Push-Ups17 Hang Power Cleans(135/95 lb)19 Pull-Ups90 Sit-Ups145 Jumping Jacks

wodwell.com/wod/anthony-raspa

“ARTIE”AMRAP in 20 minutes 5Pull-Ups10 Push-Ups15 Squats5 Pull-Ups10 Thrusters (95/65 lb)

wodwell.com/wod/artie

“BADGER”3 Round For Time 30 SquatCleans (95/65 lb)30 Pull-Ups800 meter Run

wodwell.com/wod/badger

Overhead Squats (45/30kg)Handstand Push-UpsGHD Sit-Ups

wodwell.com/wod/alan-cameron

“ANDREFLETCHER”5 Rounds for Time 21Deadlifts (65/45 lb)15 Cleans (85/65 lb)9 Push Presses (105/85 lb)

wodwell.com/wod/andre-fletcher

“APRIL 2ND”For Time 38 Heel Claps

Then, 4 Rounds of:400 meter Run2 Rope Climbs20 Burpee Box Jumps(24/20 in)6 Pull-Ups

Then:1 mile Run


"Heel claps" requires theathlete to start hangingfrom the bar with palmsboth facing inward. Raiseboth feet overhead, then

Squats (135/95 lb)12 Power Cleans (185/135lb)

wodwell.com/wod/alexander

“ANDY”For Time 25 Thrusters(115/85 lb)50 Box Jumps (24/20 in)75 Deadlifts (115/85 lb)1.5 mile Run75 Deadlifts, (115/85 lb)50 Box Jumps (24/20 in)25 Thrusters (115/85 lb)


wodwell.com/wod/andy

“ARNIE”For Time 21 Turkish Get-Ups, Right Arm50 Kettlebell Swings21 Overhead Squats, LeftArm50 Kettlebell Swings21 Overhead Squats, RightArm50 Kettlebell Swings21 Turkish Get-Ups, LeftArm

Use a single Kettlebell(2/1.5 pood)

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“BAZ”AMRAP in 30 minutes 30Double-Unders8 Squat Cleans (155/110lbs)11 Hand Release Push-Ups

wodwell.com/wod/baz

“BIG SEXY”5 Rounds For Time 6Deadlifts (315/205 lb)6 Burpees5 Cleans (225/155 lb)5 Chest-to-Bar Pull-Ups4 Thrusters (155/115 lb)4 Muscle-Ups

wodwell.com/wod/big-sexy

“BONDY”AMRAP in 20 minutes 6Pull-Ups11 Burpees24 Sit-Ups


wodwell.com/wod/bondy

“BRADLEY”10 Rounds For TIme 100meter Sprint10 Pull-Ups

touch both heels togetherover the bar. See "HeelClap" movement demo.

wodwell.com/wod/april-2nd

“ASHLEY BIRT”11 Rounds for Time 29meter Shuttle Run10 Burpees10 Sit-Ups10 Thrusters (20/15 kg)

wodwell.com/wod/ashley-birt

“BARRAZA”AMRAP in 18 minutes 200meter Run9 Deadlift (275/185 lb)6 Burpee Bar Muscle-Ups

wodwell.com/wod/barraza

“BECK SOLDO”2 Rounds For Time 6 SquatClean Thrusters (135/95 lb)8 Man-Makers (45/30 lbdumbbells)14 Toes-to-Bar Pull-ups

wodwell.com/wod/beck-soldo

“BIRCHALL”For Time 100 Back Squats(Bodyweight)

“B-1”3 Rounds for Time 400meter Run21 Kettlebell Swings (1.5/1pood)15 Knees-to-Elbow9 Ring Dips

wodwell.com/wod/b-1

“BATRA”For Time Buy-In: 100Double-Unders

Then, 5 Round of:20 Pull-Ups15 Kettlebell Snatches(20/12 kg)10 Kettlebell Step-UpPresses (24/20 in, 20/12kg)15 Kettlebell Snatches(20/12 kg)20 Ring Dips

Cash Out: 100 Double-Unders

For the Kettlebell Step-UpPress, athlete starts withthe kettlebell in the frontrack position, steps ontothe top of the box, thenpresses the kettlebelloverhead with the armopposite of the leg thatstepped up, then stepsback down. When both feet

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https://youtu.be/XammKLzN2RI

https://youtu.be/XammKLzN2RI

http://wodwell.com/wodwell.com/wod/april-2nd

http://wodwell.com/wodwell.com/wod/ashley-birt

http://wodwell.com/wodwell.com/wod/barraza

http://wodwell.com/wodwell.com/wod/beck-soldo

http://wodwell.com/wodwell.com/wod/b-1


page 117 of 156

100 meter Sprint10 Burpees30 seconds Rest

wodwell.com/wod/bradley

“BREHM”For Time 10 Rope Climbs(15 ft)20 Back Squats (225 lb)30 Handstand Push-Ups40 calorie Row

wodwell.com/wod/brehm

“BROWNWOODDALLAS 5”For Time 50 Burpees

Then 5 Rounds of:10 Wall Ball (20/14 lb)10 Shoulder-to-Overhead(95/65 lb)10 Pull-Ups10 Box Jumps (24/20 in)10 Sit-Ups

Then, 800 meter Run

wodwell.com/wod/brownwood-dallas-5

“BULL”2 Rounds For Time 200Double-Unders50 Overhead Squats

Perform 5 Burpees at thetop of each minute

Start with 5 burpees, thenbegin the back squats.Complete more 5 burpeesat the top of each minuteand repeat until 100 backsquats are complete.

wodwell.com/wod/birchall

“BOWEN”3 Rounds For Time 800meter Run7 Deadlifts (275/185 lb)10 Burpee Pull-Ups14 Single Arm KettlebellThrusters (1.5/1 pood)20 Box Jumps (24/20 in)

For the kettlebell thrusters,do 7 per arm (14 total) perround.

wodwell.com/wod/bowen

“BRADSHAW”10 Rounds for Time 3Handstand Push-Ups6 Deadlift (225/155 lb)12 Pull-Ups24 Double-Unders

wodwell.com/wod/bradshaw

are back on the ground,that completes one rep.

wodwell.com/wod/batra

“BELL”3 Rounds for Time 21Deadlifts (185/135 lb)15 Pull-Ups9 Front Squats (185/135 lb)

wodwell.com/wod/bell

“BLAKE”4 Rounds For Time 100 ftOverhead Walking Lunge(45/35 lb plate)30 Box Jumps (24/20 in)20 Wall Balls Shots (20/14lb, 10/9 ft)10 Handstand Push-Ups

wodwell.com/wod/blake

“BRADHARPER”5 Rounds for Time 18Kettlebell Swings (2/1.5pood)13 Burpees23 Wall Ball Shots (20/14lb)

wodwell.com/wod/brad-harper

http://wodwell.com/wodwell.com/wod/bradley

http://wodwell.com/wodwell.com/wod/brehm

http://wodwell.com/wodwell.com/wod/brownwood-dallas-5

http://wodwell.com/wodwell.com/wod/brownwood-dallas-5

http://wodwell.com/wodwell.com/wod/birchall

http://wodwell.com/wodwell.com/wod/bowen

http://wodwell.com/wodwell.com/wod/bradshaw

http://wodwell.com/wodwell.com/wod/batra

http://wodwell.com/wodwell.com/wod/bell

http://wodwell.com/wodwell.com/wod/blake

http://wodwell.com/wodwell.com/wod/brad-harper


page 118 of 156

(135/95 lb)50 Pull-Ups1 mile Run

wodwell.com/wod/bull

“BUTTERS”For Time 1 mile Run6 Tire Flips17 Pull-Ups1 mile Run7 Kettlebell Snatches(53/35 lb)15 Deadlifts (225/155 lb)10 Sandbag Ground toOver-the Shoulders

wodwell.com/wod/butters

“CARSE”21-18-15-12-9-6-3 Reps forTime Squat Clean (95/65lb)Double-UndersDeadlift (185/135 lb)Box Jump (24/20 in)

Start each round with a 50meter Bear crawl

wodwell.com/wod/carse

“CLOVIS”For Time 10 mile Run150 Burpee Pull-Ups

Partition the Run and

“BRENTON”5 Rounds For Time BearCrawl (100 ft)Standing Broad-Jumps (100ft)

Perform 3 Burpees afterevery 5 Broad-Jumps

Wear a Weight Vest (20/14lb)

wodwell.com/wod/brenton

“BRUCK”4 Rounds For Time 400meter Run24 Back Squats (185/135lb)24 Jerks (135/95 lb)

wodwell.com/wod/bruck

“BULLFROG811GS (3 GUN)”AMRAP in 26 minutes 10Box Jumps (24/20 in)5 Deadlifts (225/155 lb)16 Slam Balls (40/30 lb)

Cash Out:811 meter Farmer's Carry(2 x 53/35 kg)

wodwell.com/wod/bullfrog-811gs-3-gun

“BRASWELL”AMRAP in 40 minutes 12Burpees9 Hang Power Cleans(95/65 lb)18 Wall Ball Shots (20/14lb)200 meter Sandbag Run(60/40 lb)

wodwell.com/wod/braswell

“BRIAN”3 Rounds For Time 5 RopeClimbs (15 ft)25 Back Squats (185/135lb)

wodwell.com/wod/brian

“BULGER”10 Rounds For Time 150Meter Run7 Chest-to-Bar Pull-Ups7 Front Squats (135/95 lbs)7 Handstand Push-Ups

wodwell.com/wod/bulger

“BULLFROG811GS (INNERCHAMBER)”AMRAP in 29 minutes Buy-In: 811 meter Run

http://wodwell.com/wodwell.com/wod/bull

http://wodwell.com/wodwell.com/wod/butters

http://wodwell.com/wodwell.com/wod/carse

http://wodwell.com/wodwell.com/wod/brenton

http://wodwell.com/wodwell.com/wod/bruck

http://wodwell.com/wodwell.com/wod/bullfrog-811gs-3-gun

http://wodwell.com/wodwell.com/wod/bullfrog-811gs-3-gun

http://wodwell.com/wodwell.com/wod/braswell

http://wodwell.com/wodwell.com/wod/brian

http://wodwell.com/wodwell.com/wod/bulger


page 119 of 156

Burpee Pull-Ups as needed.

wodwell.com/wod/clovis

“COFFLAND”For Time 6 minute HangHold (cumulative)

Each time you drop fromthe bar, perform:800 meter Run30 Push-Ups

With a running clock,athlete starts the workoutby free-hanging by thehands only from a pull-upbar. If athlete drops fromthe pull-up bar before 6minutes, take note of thetime but do not stop theclock. Once the run andpush-ups are complete,resume the hang hold.Repeat until cumulativehang hold time reaches 6minutes. Score is the totaltime, including the time ittakes to do all runs andpush-ups.

wodwell.com/wod/coffland

“CRAIN”2 Rounds For Time 34Push-Ups50 yard Sprint34 Deadlifts (135/95 lb)

“CAMERON”For Time 50 WalkingLunges25 Chest-to-Bar Pull-Ups50 Box Jumps (24/20 in)25 Triple-Unders50 Back Extensions25 Ring Dips50 Knees-to-Elbows25 Wall Ball "2-for-1's"(20/14 lb)50 Sit-Ups5 Rope Climb (15 ft)

See Wall Ball 2-for-1 demo

wodwell.com/wod/cameron

“CHARLIE”For Time 100 Burpee Pull-Ups100 Double Unders

wodwell.com/wod/charlie

“COE”10 Rounds For Time 10Thrusters (95/65 lb)10 Ring Push-Ups

wodwell.com/wod/coe

“COLLIN”6 Rounds For TIme 400meter Sandbag Carry(50/40 lb)

Then:8 Pull-Ups11 Push Presses (135/85lb)8 Box Jumps (24/20 in)11 Kettlebell Swings (53/35lb)8 Toes-to-Bars11 Power Cleans (135/85lb)8 Burpees

wodwell.com/wod/bullfrog-811gs-inner-chamber

“CAPOOT”For Time 100 Push-Ups800 meter Run75 Push-Ups1,200 meter Run50 Push-Ups1,600 meter Run25 Push-Ups2,000 meter Run

wodwell.com/wod/capoot

“CHRIS KYLE”3 Rounds for Time 40Kettlebell Swings (53/35 lb)40 Box Jumps (24/20 in)40 Thrusters (65/45 lb)40 Elevated Push-ups (feeton 24/18 in box)

After each thruster the barmust be lowered to theground. No dropping of the

http://wodwell.com/wodwell.com/wod/clovis

http://wodwell.com/wodwell.com/wod/coffland

https://youtu.be/DQwrl7ZajTg

http://wodwell.com/wodwell.com/wod/cameron

http://wodwell.com/wodwell.com/wod/charlie

http://wodwell.com/wodwell.com/wod/coe

http://wodwell.com/wodwell.com/wod/bullfrog-811gs-inner-chamber

http://wodwell.com/wodwell.com/wod/bullfrog-811gs-inner-chamber

http://wodwell.com/wodwell.com/wod/capoot


page 120 of 156

50 yard Sprint34 Box Jumps (24/20 in)50 yard Sprint34 Clean-and-Jerks (95/65lb)50 yard Sprint34 Burpees50 yard Sprint34 Wall Ball Shots (20/14lb)50 yard Sprint34 Pull-Ups50 yard Sprint

wodwell.com/wod/crain

“DALLAS 5”Five 5-minute AMRAPs in29 minutes AMRAP from0:00-5:00:Burpees

AMRAP from 6:00-11:00:7 Deadlifts (155/105 lb)7 Box Jumps (24/20 in)

AMRAP from 12:00-17:00:Turkish Get-Ups (40/30 lbDumbbell)

AMRAP from 18:00-23:00:7 Snatches (75/55 lb)7 Push-Ups

AMRAP from 24:00-29:00:Row (calories)

Rest 1 minute betweeneach station. Complete

12 Push Press (115/75 lbs)12 Box Jumps (24/20 in)12 Sumo Deadlift High-Pull(95/65 lbs)

wodwell.com/wod/collin

“DAE HAN”3 Rounds For Time 800meter Run (with 45/35 lbbarbell)3 Rope Climbs (15 ft)12 Thrusters (135/95 lb)

wodwell.com/wod/dae-han

“DANAHANNON”For Time 26 Power Cleans(95/65 lb)100 Double Unders(Break or Trip: 5 Burpees)100 Kettlebell Swings(16/12 kg)(Break: 1 Wall Climb)26 Power Snatch (95/65 lb)

Penalty for breaking ortripping on the double-unders is 5 Burpees.Penalty for breaking on thekettlebell swings is 1 WallClimb.

wodwell.com/wod/dana-hannon

bar from the top.

wodwell.com/wod/chris-kyle

“COFFEY”For Time 800 meter Run50 Back Squats (135/95 lb)50 Bench Press (135/95 lb)800 meter Run35 Back Squat (135/95 lb)35 Bench Press (135/95 lb)800 meter Run20 Back Squat (135/95 lb)20 Bench Press (135/95 lb)800 meter Run1 Muscle-Up

wodwell.com/wod/coffey

“CPL SI MILLER”Three 6-minute AMRAPs in20 minutes Buy-in: 800meter Run

Then, AMRAP:12 Front Squats (45/30 kg)12 Pull-Ups

Then, 1 minute Rest

With a running clock startthe first 6-minute AMRAPwith an 800 meter Run. Inthe remaining timeperform the front squatsand pull-ups. Rest from6:00-7:00 then repeattwice more. Score is total

http://wodwell.com/wodwell.com/wod/crain

http://wodwell.com/wodwell.com/wod/collin

http://wodwell.com/wodwell.com/wod/dae-han

http://wodwell.com/wodwell.com/wod/dana-hannon

http://wodwell.com/wodwell.com/wod/chris-kyle

http://wodwell.com/wodwell.com/wod/coffey


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as many reps as possibleat each 5-minute station.

wodwell.com/wod/dallas-5

“DANIELMCCARTNEY”3 Rounds for Time (In aTeam of 3) 2000 meterRow14 Dumbbell Thrusters(50/35 lb)34 Kettlebell Swings (70/53lb)484 Double-Unders108 Burpees2000 meter Row18 Deadlifts (225/155 lb)

Break up reps however youchoose. One athlete worksat a time.

wodwell.com/wod/daniel-mccartney

“DAVO”For Time 400 meter Run21 Thrusters (40/20 kg)400 meter Run21 Pull-Ups400 meter Run15 Sumo Deadlift High-Pulls (40/20 kg)400 meter Run15 Ring Dips400 meter Run9 Handstand Push-Ups

“DANNY”AMRAP in 20 minutes 30Box Jumps (24/20 in)20 Push Press (115/75 lb)30 Pull-Ups

wodwell.com/wod/danny

“DEL”For Time 25 Burpees400 meter Run (20/14 lbmedicine ball)25 Weighted Pull-Ups(20/15 lb dumbbell)400 meter Run (20/14 lbmedicine ball)25 Handstand Push-Ups400 meter Run (20/14 lbmedicine ball)25 Chest-to-Bar Pull-Ups400 meter Run (20/14 lbmedicine ball)25 Burpees

wodwell.com/wod/del

“DEVIL OFRAMADI (858)”AMRAP in 20 minutes 10Ground-to-Overhead(160/100 lb)38 Wall Ball Shots (20/14lb, 10/9 ft target)160 Double-Unders200 meter Weighted Run(45/25 lb)

reps completed in thethree AMRAPs.

wodwell.com/wod/cpl-si-miller

“DALE”AMRAP in 20 minutes 400meter Run1 Rope Climb (20 ft)

wodwell.com/wod/dale

“DANIEL”For Time 50 Pull-Ups400 meter Run21 Thrusters (95/65 lb)800 meter Run21 Thrusters (95/65 lb)400 meter Run50 Pull-Ups

wodwell.com/wod/daniel

“DANNY DIETZ”For Time 1 mile Run26 Power Cleans (185/135lb)80 Push-Ups1 minute Rest600 meter Run28 Front Squats (185/135lb)50 Pull-Ups

wodwell.com/wod/c4-danny-dietz

http://wodwell.com/wodwell.com/wod/dallas-5

http://wodwell.com/wodwell.com/wod/daniel-mccartney

http://wodwell.com/wodwell.com/wod/daniel-mccartney

http://wodwell.com/wodwell.com/wod/danny

http://wodwell.com/wodwell.com/wod/del

http://wodwell.com/wodwell.com/wod/cpl-si-miller

http://wodwell.com/wodwell.com/wod/dale

http://wodwell.com/wodwell.com/wod/daniel

http://wodwell.com/wodwell.com/wod/c4-danny-dietz


page 122 of 156

400 meter Run9 Overhead Squats (40/20kg)

wodwell.com/wod/davo

“DESFORGES”5 Rounds For Time 12Deadlifts (225/155 lb)20 Pull-Ups12 Clean-and-Jerks (135/95lb)20 Knees-to-Elbows

wodwell.com/wod/desforges

“DEVIL OFRAMADI V2”4 Rounds for Time (with aPartner) 8 Man Makers(50/35 lb) / Plank Hold20 Deadlifts (275/205 lb) /Wall Sit24 One-Arm DumbbellThrusters (50/30 lb) /Scissor Kicks

Cash out:500 Double-Unders / Row

With a running clockPartner A starts the manmakers while Partner Bholds plank. Partner A maynot start a rep until partnerB is working. Partition thework as needed, but both

wodwell.com/wod/the-devil-of-ramadi

“DG”AMRAP in 10 minutes 8Toes-to-Bar8 Dumbbell Thrusters(35/25 lb)12 Dumbbell WalkingLunges (35/25 lb)

wodwell.com/wod/dg

“DONNY”21-15-9-9-15-21 Reps, ForTime Deadlifts (225/155 lb)Burpees

wodwell.com/wod/donny

“DRAGON”For Time 5k Run4 minutes to find 4 repmax Deadlift5k Run4 minutes to find 4 repmax Push Jerk

wodwell.com/wod/dragon

“DUNN”AMRAP in 19 minutes 3Muscle-UpsShuttle Sprint (5, 10, 15yards)6 Burpee Box Jump Overs

“DEMPSEY”3 Rounds for Time 50 WallBall Shots (20/14 lb)50 Med Ball Push-Ups(20/14 lb)50 Ball Slams (20/14 lb)

wodwell.com/wod/dempsey

“DEVIL OFRAMADI(THRONE)”For Time Buy-In:100 ft Dumbbell Farmer'sCarry (55/35 lb)10 Alternating DumbbellSquat Snatches (55/35 lb)10 Deficit Dumbbell Push-Ups10 calorie Row10 second L-Sit Hold (OnDumbbells)10 Toes-to-Bars

Then, 160 Double-Unders

Then, 4 Rounds of:38 Wall Ball Shots (20/14lbs)2 Rope Climbs5 Deadlifts (275/185 lbs)

Cash-Out:1915 meter Run

wodwell.com/wod/devil-of-ramadi

http://wodwell.com/wodwell.com/wod/davo

http://wodwell.com/wodwell.com/wod/desforges

http://wodwell.com/wodwell.com/wod/the-devil-of-ramadi

http://wodwell.com/wodwell.com/wod/the-devil-of-ramadi

http://wodwell.com/wodwell.com/wod/dg

http://wodwell.com/wodwell.com/wod/donny

http://wodwell.com/wodwell.com/wod/dragon

http://wodwell.com/wodwell.com/wod/dempsey

http://wodwell.com/wodwell.com/wod/devil-of-ramadi


page 123 of 156

partners must work at thesame time. Partners mayswitch positions at will.Once the man makers arecomplete, either partnermay start the deadlifts,and so on. There is no workrequirement (eg: meters orcalories) on the final row.

wodwell.com/wod/devil-ramadi-v2

“DOM”For Time 50 calorie Row

Then, 10-9-8-7-6-5-4-3-2-1Reps of:Squat Cleans (100/75 lb)Handstand Push-Ups

Then, 50 Calorie Row

wodwell.com/wod/dom

“DOUGIE &LEON”For Time (with a Partner)400 meter Run withDeadball (20/15 kg)

Then 5 rounds of:40 Ball Slams (20/15 kg)2 Tuck Jumps40 Pull-Ups40 Power Cleans (40/60 kg)40 Push-Ups40 Shoulder-to-Overhead

(20 in)

On the burpees, jump overthe box without touchingit. See scaling options.

wodwell.com/wod/dunn

“EDWARDD’ATRI”12-9-6 Reps For TimeDeadlifts (275/185 lb)Bench Presses (185/105 lb)Chest-to-Bar Pull-Ups

wodwell.com/wod/edward-datri

“ERIN”5 Rounds For Time 15Dumbbell Split Cleans(40/30 lb)21 Pull-Ups

wodwell.com/wod/erin

“FASS FIT”3 Rounds for Time 10Deadlifts (315/205 lb)20 Pull-Ups30 Kettlebell Snatches(53/35 lb)

wodwell.com/wod/fass-fit

“DOBOGAI”7 Rounds For Time 8Muscle-Ups22 Yard Farmer Carry(50/40 lb dumbells)

wodwell.com/wod/dobogai

“DOUBLE DT”10 Rounds For Time 12Deadlifts (155/105 lb)9 Hang Power Cleans(155/105 lb)6 Push Jerks (155/105 lb)

wodwell.com/wod/double-dt

“DRD”5 Rounds for Time 12 BoxJumps (24/20 in)7 Deadlifts (225/155 lb)55 Double-Unders11 Pull-Ups19 Russian KettlebellSwings (70/53 lb)96 meter Row

wodwell.com/wod/drd

“DVB”For Time 1 mile Run withmedicine ball (20/14 lb)

Then 8 Rounds of:10 Wall Ball Shots (20/14

http://wodwell.com/wodwell.com/wod/devil-ramadi-v2

http://wodwell.com/wodwell.com/wod/devil-ramadi-v2

http://wodwell.com/wodwell.com/wod/dom

https://journal.crossfit.com/article/cfj-crossfit-wod-170824

http://wodwell.com/wodwell.com/wod/dunn

http://wodwell.com/wodwell.com/wod/edward-datri

http://wodwell.com/wodwell.com/wod/erin

http://wodwell.com/wodwell.com/wod/fass-fit

http://wodwell.com/wodwell.com/wod/dobogai

http://wodwell.com/wodwell.com/wod/double-dt

http://wodwell.com/wodwell.com/wod/drd


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(40/60 kg)100 meter Run

Then:400 meter Run withDeadball (20/15 kg)

With a running clock, breakup the work betweenpartners as needed. Onepartner works while theother rests. 1 hour timecap.

wodwell.com/wod/dougie-leon

“DT”5 Rounds For Time 12Deadlifts (155/105 lb)9 Hang Power Cleans(155/105 lb)6 Push Jerks (155/105 lb)

wodwell.com/wod/dt

“EDCREMEMBRANCEDAY”AMRAP (with a Partner) in18 minutes 11 Hang PowerSnatches (35/25 kg)11 Burpees11 Thrusters (35/25 kg)11 Pull-Ups

From 11:00-13:00: 2minutes of Silence

“FOO”AMRAP in 20 minutes 7Chest-To-Bar Pull-Ups77 Double-Unders2 Squat Clean Thrusters(170/125 lb)28 Sit-Ups

Buy in:13 Bench Presses (170/125lb)

After the clock starts,before beginning theAMRAP portion of theworkout, athlete mustcomplete 13 BenchPresses. Each round is 114reps.

wodwell.com/wod/foo

“FRANKCALLAHAN”3 Rounds for Time 10Bench Presses (60% BW)10 Tricep Dips

wodwell.com/wod/frank-callahan

“GALLANT”For Time 1 mile MedicineBall Run (20/14 lb)60 Burpee Pull-Ups800 meter Medicine BallRun (20/14 lb)30 Burpee Pull-Ups

lb)1 Rope Climb (15 ft)

Then, 800 meter Run withmedicine ball (20/14 lb)

Then 4 Rounds of:10 Wall Ball Shots (20/14lb)1 Rope Climb (15 ft)

Then, 400 meter Run withmedicine ball (20/14 lb)

Then 2 Rounds of:10 Wall Ball Shots (20/14lb)1 Rope Climb (15 ft)

wodwell.com/wod/dvb

“ELMSY”For Time 400 meter Run*

Then, 10 Rounds of:10 Push-Ups10 Kettlebell Swings (24/16kg)10 Box Jumps (24/20 in)

Then,400 meter Run*

*Wear a Weight Vest onthe Run (20/14 lb)

wodwell.com/wod/elmsy

http://wodwell.com/wodwell.com/wod/dougie-leon

http://wodwell.com/wodwell.com/wod/dt

http://wodwell.com/wodwell.com/wod/foo

http://wodwell.com/wodwell.com/wod/frank-callahan

http://wodwell.com/wodwell.com/wod/dvb

http://wodwell.com/wodwell.com/wod/elmsy


page 125 of 156

Break up the work betweenpartners as needed. On the11th minute, stop, rest andshow your respect for thefallen with a 2-minutesilence. Resume theworkout at 13:00.

wodwell.com/wod/edc-remembrance-day

“EMILY”10 Rounds for Time 30Double-Unders15 Pull-Ups30 Air Squats100 meter Sprint2 minute Rest

wodwell.com/wod/emily

“FALKEL”AMRAP in 25 minutes 8Handstand Push-Ups8 Box Jump (30/24 in)1 Rope Climb (15 ft)

wodwell.com/wod/falkel

“FITCOPSDALLAS 5”For Time 1 mile Run100 Elbow Plank Push-Ups150 Sit-Ups100 Burpees150 Lunges

400 meter Medicine BallRun (20/14 lb)15 Burpee Pull-Ups

wodwell.com/wod/gallant

“GATOR”8 Rounds For Time 5 FrontSquat (185 lb)26 Ring Push-Ups

wodwell.com/wod/gator

“GERALDATWOOD”AMRAP in 10 minutes 1Clean2 Front Squats1 Shoulder-to-Overhead

Workout weight is 70% ofyour 1 Rep Max FrontSquat

wodwell.com/wod/gerald-atwood

“GREG ALIA”4 Rounds for Time 23Russian Kettlebell Swings(1.5/1 pood)23 Box Jumps (24/20 in)23 Sit-Ups23 Dumbbell Snatches(35/25 lb)23 Goblet Squats (1.5/1pood)

“EVANS”For Time 100 Push-Ups100 Kettlebell Swings(24/16 kg)100 Toes-to-Bars100 ft Rope Climbs(accumulate over multipleascents)

For the rope climb,accumulate 100 ft total. Ifyou are climbing a 15 ftrope, 17 ascents arerequired (round up from16.66).

wodwell.com/wod/evans

“FEEKS”2-4-6-8-10-12-14-16 RepsFor Time 100 meter ShuttleSprintDumbbell Clusters (65/45lb)

Start with 2 shuttle sprintsand 2 dumbbell "clusters"(squat clean into athruster), then do 4 ofeach, then 6, etc. until theround of 16 is completed.

wodwell.com/wod/feeks

“FORREST”3 Rounds For Time 20 L-Pull-Ups

http://wodwell.com/wodwell.com/wod/edc-remembrance-day

http://wodwell.com/wodwell.com/wod/edc-remembrance-day

http://wodwell.com/wodwell.com/wod/emily

http://wodwell.com/wodwell.com/wod/falkel

http://wodwell.com/wodwell.com/wod/gallant

http://wodwell.com/wodwell.com/wod/gator

http://wodwell.com/wodwell.com/wod/gerald-atwood

http://wodwell.com/wodwell.com/wod/evans

http://wodwell.com/wodwell.com/wod/feeks


page 126 of 156

See: Elbow plank push-updemo

wodwell.com/wod/fitcops-dallas-5

“FRANKBONOMO”For Time 30 Hang SquatCleans (155/105 lb)30 Pull-Ups

wodwell.com/wod/frank-bonomo

“FREIWALD”For Time 1 mile Run100 Chest-to-Bar Pull-Ups200 Burpees300 2-count Flutter Kicks1 mile Run

Every 6 minutes perform:9 Toes-to-Bars11 Sit-Ups

Athlete may partition thepull-ups, burpees andflutter kicks as needed, inany order or mix of sets.After each 6 minutesathlete must complete thetoes-to-bar and sit-ups,then resume where theyleft off. End with thesecond mile run.

wodwell.com/wod/freiwald

23 Double-Unders23 Medicine Ball Cleans(20/14 lb)

Then:186 seconds (3:06) PlankHold

For the finisher (cash out),accumulate the time spentin Plank Hold position. Donot count any rest ortransition time.

wodwell.com/wod/greg-alia

“GS 24”4 Rounds For Time (with aPartner) 800 meter Run /50 Wall Balls (20/14 lb)50 Burpees50 Pull-Ups

Partner A runs the 800mwhile Partner B completes50 wall balls. After bothpartners finish theirmovement, both partnerscomplete 50 alternatingburpees. Once the burpeesare completed, move tothe pull ups and share thework as needed. Once thepull ups are completed, thepartner who ran firstmoves to the wall ballswhile the other runs.Alternate each round.

30 Toes-to-Bar40 Burpees800 meter Run

wodwell.com/wod/forrest

“FREDERICK ILLJR.”For Time 30 Snatches (70%BW)

3 Bar Facing Burpees atthe top of each minute

Start with the snatches.Then at the top of eachminute starting at 1:00,perform 3 bar facingburpees. Continue until 30snatches are completed intotal.

wodwell.com/wod/frederick-ill-jr

“GARRETT”3 Rounds For Time 75 AirSquats25 Ring Handstand Push-Ups25 L-Pull-Ups

wodwell.com/wod/garrett

“GAZ”For Time 1000 meter RunGround-to-Overheads

https://www.youtube.com/watch?v=fPJhXutqbqU

https://www.youtube.com/watch?v=fPJhXutqbqU

http://wodwell.com/wodwell.com/wod/fitcops-dallas-5

http://wodwell.com/wodwell.com/wod/frank-bonomo

http://wodwell.com/wodwell.com/wod/freiwald

http://wodwell.com/wodwell.com/wod/greg-alia

http://wodwell.com/wodwell.com/wod/forrest

http://wodwell.com/wodwell.com/wod/frederick-ill-jr

http://wodwell.com/wodwell.com/wod/garrett


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“GARY BOX”For Time 10 Back Squats(275/185 lb)10 Burpee Box Jumps(24/20 in)10 Front Squats (225/155lb)10 Burpee Box Jumps(24/20 in)10 Cleans (185/135 lb)10 Burpee Box Jumps(24/20 in)10 Snatches (135/95 lb)10 Burpee Box Jumps(24/20 in)

wodwell.com/wod/gary-box

“GAZA”5 Rounds for Time 35Kettlebell Swings (1.5/1pood)30 Push-Ups25 Pull-Ups20 Box Jumps (30/24 in)1 mile Run

wodwell.com/wod/gaza

“GLEN”For Time 30 Clean-and-Jerks (135/95 lb)1 mile Run10 Rope Climb (15 ft)1 mile Run100 Burpees

wodwell.com/wod/gs-24

“HAMMER”5 Rounds For Time 5 PowerCleans (135/95 lb)10 Front Squats (135/95 lb)5 Jerks (135/95 lb)20 Pull-Ups90 seconds Rest

wodwell.com/wod/hammer

“HAVANA”AMRAP in 25 minutes 150Double-Unders50 Push-Ups15 Power Cleans (185/125lb)

wodwell.com/wod/havana

“HIDALGO”For Time 2 Mile Run2 Minutes Rest20 Squat Cleans (135/95lb)20 Box Jumps (24/20 in)20 Overhead WalkingLunges (45/25 lb plate)20 Box Jumps (24/20 in)20 Squat Cleans (135/95lb)2 minutes Rest2 mile Run

Wear a weight vest (20/14

(accumulate 2,000 kg)1000 meter Run

Athlete may use anyweight for the ground-to-overhead and perform asmany reps as necessary toaccumulate 2,000 kg forthe movement. Todetermine how many repsare required at a givenweight, divide 2,000 by theweight of your bar (inkilograms). For example, ifyou are using 60 kg youmust perform 33.33 reps(round up to 34). Tocalculate in pounds, divide4,400 by the weight ofyour bar (in pounds).

wodwell.com/wod/gaz

“GIFF”4 Rounds for Time 800meter Run24 Power Snatches (75/55lb)4 Bar Muscle-Ups4 Turkish Get-Ups (54/35lb) (alternating)

wodwell.com/wod/giff

“GREGG ATLAS”For Time 10,000 lbCumulative Back Squats

http://wodwell.com/wodwell.com/wod/gary-box

http://wodwell.com/wodwell.com/wod/gaza

http://wodwell.com/wodwell.com/wod/gs-24

http://wodwell.com/wodwell.com/wod/hammer

http://wodwell.com/wodwell.com/wod/havana

http://wodwell.com/wodwell.com/wod/gaz

http://wodwell.com/wodwell.com/wod/giff


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wodwell.com/wod/glen

“GRIFF”For Time 800 meter Run400 meter Run(backwards)800 meter Run400 meter Run(backwards)

wodwell.com/wod/griff

“HAMILTON”3 Rounds For Time 1000meter Row50 Push-Ups1000 meter Run50 Pull-Ups

wodwell.com/wod/hamilton

“HARPER”AMRAP in 23 minutes 9Chest-to-Bar Pull-Ups15 Power Cleans (135/95lb)21 Air Squats400 meter Run with a Plate(45/35 lb)

wodwell.com/wod/harper

“HELTON”3 Rounds For Time 800meter Run

lb)

wodwell.com/wod/hidalgo

“HOLLEYMAN”30 Rounds For Time 5 WallBalls (20/14 lb)3 Handstand Push-Ups1 Power Clean (225/155 lb)

wodwell.com/wod/holleyman

“HOOPES”AMRAP in 33 minutes 5Thrusters (135/95 lb)7 Toes-to-Bar1 Legless Rope Climb (15ft)200 meter Run

Buy-In: 118 Wall Ball Shots(20/14 lb)

With a running clock beginthe buy-in of 118 wallballs. Upon completion ofthe wall balls begin theAMRAP portion of theworkout. Complete asmany rounds and reps aspossible in the timeremaining.

wodwell.com/wod/hoopes

20 Burpees each time yourack the bar

Choose any weight tosquat. Figure out howmany reps it takes to reach10,000 lbs and that's yourtarget. Re-rack the weightto rest or to change theweight. But for every re-rack, you owe a 20-burpeepenalty.

wodwell.com/wod/gregg-atlas

“HALL”5 Rounds for Time 3 Cleans(225/155 lb)200 meter Sprint20 Kettlebell Snatches(1.5/1 pood) (10 each arm)2 minutes Rest

wodwell.com/wod/hall

“HANSEN”5 Rounds For Time 30Kettlebell Swings (2/1.5pood)30 Burpees30 GHD Sit-Ups

wodwell.com/wod/hansen

“HEAVY DT”5 Rounds for Time 12Deadlifts (205/145 lb)

http://wodwell.com/wodwell.com/wod/glen

http://wodwell.com/wodwell.com/wod/griff

http://wodwell.com/wodwell.com/wod/hamilton

http://wodwell.com/wodwell.com/wod/harper

http://wodwell.com/wodwell.com/wod/hidalgo

http://wodwell.com/wodwell.com/wod/holleyman

http://wodwell.com/wodwell.com/wod/hoopes

http://wodwell.com/wodwell.com/wod/gregg-atlas

http://wodwell.com/wodwell.com/wod/hall

http://wodwell.com/wodwell.com/wod/hansen


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30 Dumbbell Squat Cleans(50/35 lb)30 Burpees

wodwell.com/wod/helton

“HOLBROOK”10 Rounds For Time 5Thrusters (115/85 lb)10 Pull-Ups100 meter Sprint1 minute Rest

wodwell.com/wod/holbrook

“HOLLYWOOD”For Time 2 km Run22 Wall Ball Shots (30/20lb)22 Muscle-Ups22 Wall Ball Shots (30/20lb)22 Power Cleans (185/135lb)22 Wall Ball Shots (30/20lb)2 km Run

wodwell.com/wod/hollywood

“HORTON”9 Rounds for Time (with aPartner) 9 Bar Muscle-Ups11 Clean-and-Jerks(155/115 lb)50 yard Buddy Carry

“HOTSHOTS 19”6 Rounds For Time 30 AirSquats19 Power Cleans (135/95lb)7 Strict Pull-Ups400 meter Run

wodwell.com/wod/hotshots-19

“JACK”AMRAP in 20 minutes 10Push Presses (115/85 lb)10 Kettlebell Swings (1.5/1pood)10 Box Jumps (24/20 in)

wodwell.com/wod/jack

“JAMESPROSSER”For Time 100 Muscle-Ups

Partition the work asneeded.

wodwell.com/wod/james-prosser

“JASON”For Time 100 Air Squats5 Muscle-Ups75 Air Squats10 Muscle-Ups50 Air Squats15 Muscle-Ups25 Air Squats

9 Hang Power Cleans(205/145 lb)6 Push Jerks (205/145 lb)

wodwell.com/wod/heavy-dt

“HILDY”For Time 100 calorie Row75 Thrusters (45/35 lbbarbell)50 Pull-Ups75 Wall Ball Shots (20/14lb)100 calorie Row

With a weight vest (20/14lb)

wodwell.com/wod/hildy

“HOLLOWAY”AMRAP (with a Partner) in23 minutes 200 meterPartner Run94 Double-Unders29 Burpees3 Rope Climbs

wodwell.com/wod/holloway

“HORTMAN”AMRAP in 45 minutes 800meter Run80 Air Squats8 Muscle-Ups

http://wodwell.com/wodwell.com/wod/helton

http://wodwell.com/wodwell.com/wod/holbrook

http://wodwell.com/wodwell.com/wod/hollywood

http://wodwell.com/wodwell.com/wod/hotshots-19

http://wodwell.com/wodwell.com/wod/jack

http://wodwell.com/wodwell.com/wod/james-prosser

http://wodwell.com/wodwell.com/wod/heavy-dt

http://wodwell.com/wodwell.com/wod/hildy

http://wodwell.com/wodwell.com/wod/holloway


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Share the work with yourpartner however youchoose with only oneperson working at a time.

wodwell.com/wod/horton

“J.J.”For Time 1 Squat Clean(185/135 lb)10 Parallette HandstandPush-Ups (6" Deficit)2 Squat Cleans (185/135lb)9 Parallette HandstandPush-Ups (6" Deficit)3 Squat Cleans (185/135lb)8 Parallette HandstandPush-Ups (6" Deficit)4 Squat Cleans (185/135lb)7 Parallette HandstandPush-Ups (6" Deficit)5 Squat Cleans (185/135lb)6 Parallette HandstandPush-Ups (6" Deficit)6 Squat Cleans (185/135lb)5 Parallette HandstandPush-Ups (6" Deficit)7 Squat Cleans (185/135lb)4 Parallette HandstandPush-Ups (6" Deficit)8 Squat Cleans (185/135lb)3 Parallette Handstand

20 Muscle-Ups

wodwell.com/wod/jason

“JENKINS”AMRAP (with a Partner) in40 minutes 50 Burpees400 meter Run50 Kettlebell Swings (24/16kg)400 meter Run50 Pull-Ups400 meter Run50 Push-Ups400 meter Run

Split work betweenpartners as needed. Runtogether.

wodwell.com/wod/jenkins

“JERRY”For Time 1 mile Run2000 Meter Row1 mile Run

wodwell.com/wod/jerry

“JOHNSON”AMRAP in 20 minutes 9Deadlifts (245/165 lb)8 Muscle-Ups9 Squat Clean (155/105 lb)

wodwell.com/wod/johnson

wodwell.com/wod/hortman

“IRON RANGER”For Time 22 second Silence94 Goblet Squats (2/1.5pood)94 Push-Ups94 Sit-Ups94 Russian KettlebellSwings (2/1.5 pood)22 Burpees

The workout, as designed,starts at the 00:23 markafter the 22 seconds ofsilence.

wodwell.com/wod/iron-ranger

“JAG 28”For Time 800 meter Run28 Kettlebell Swings (2/1.5pood)28 Strict Pull-Ups28 Kettlebell Clean-and-Jerk (2 x 2/1.5 pood)28 Strict Pull-Ups800 meter Run

Use a single kettlebell forthe swings; two kettlebellsfor the clean-and-jerks.

wodwell.com/wod/jag-28

http://wodwell.com/wodwell.com/wod/horton

http://wodwell.com/wodwell.com/wod/jason

http://wodwell.com/wodwell.com/wod/jenkins

http://wodwell.com/wodwell.com/wod/jerry

http://wodwell.com/wodwell.com/wod/johnson

http://wodwell.com/wodwell.com/wod/hortman

http://wodwell.com/wodwell.com/wod/iron-ranger

http://wodwell.com/wodwell.com/wod/jag-28


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Push-Ups (6" Deficit)9 Squat Cleans (185/135lb)2 Parallette HandstandPush-Ups (6" Deficit)10 Squat Cleans (185/135lb)1 Parallette HandstandPush-Up (6" Deficit)

wodwell.com/wod/j-j

“JAIME L.CAMPBELL”AMRAP in 25 minutes 7Deadlifts (185/135 lb)6 Kettlebell Swings (53/35lb)7 Barbell Hack Squats(185/155 lb)6 Plate Sit-Ups (45/25 lb)

1 Burpee at the top ofevery minute

Start the workout with 1burpee and performanother at the top of eachminute. View a hack squatdemo

wodwell.com/wod/jaime-l-campbell

“JARED”4 Rounds For Time 800meter Run40 Pull-Ups

“JORGE”For Time 30 GHD Sit-Ups15 Squat Cleans (155/105lb)24 GHD Sit-Ups12 Squat Cleans (155/105lb)18 GHD Sit-Ups9 Squat Cleans (155/105lb)12 GHD Sit-Ups6 Squat Cleans (155/105lb)6 GHD Sit-Ups3 Squat Cleans (155/105lb)

wodwell.com/wod/jorge

“JT”21-15-9 Reps For TimeHandstand Push-UpsRing DipsPush-Ups

wodwell.com/wod/jt

“KEN ZINK”7 Rounds for Time 71Double-Unders14 Deadlifts (135/95 lb)6 Hang Power Cleans(135/95 lb)9 Front Squats (135/95 lb)

wodwell.com/wod/zink

“JAMESWRIGHT”For Points in 20 minutesOverhead Squat (10points)Thruster (5 points)Squat Clean (3 points)Deadlift (1 point)

Perform all movementswith a 60/40kg barbell.

Perform any combinationof the prescribedmovements as many timesas possible, to accumulateas many points as possible.Count reps of eachmovement during theworkout. Calculate scoreby multiplying reps bypoints for each movementand totaling them all.

wodwell.com/wod/james-wright

“JAY”AMRAP in 20 minutes 22Air Squats12 Toes-to-Bar9 Burpees


wodwell.com/wod/jay

http://wodwell.com/wodwell.com/wod/j-j

https://youtu.be/EdtaJRBqwes

https://youtu.be/EdtaJRBqwes

http://wodwell.com/wodwell.com/wod/jaime-l-campbell

http://wodwell.com/wodwell.com/wod/jaime-l-campbell

http://wodwell.com/wodwell.com/wod/jorge

http://wodwell.com/wodwell.com/wod/jt

http://wodwell.com/wodwell.com/wod/zink

http://wodwell.com/wodwell.com/wod/james-wright

http://wodwell.com/wodwell.com/wod/jay


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70 Push-Ups

wodwell.com/wod/jared

“JBO”AMRAP in 28 minutes 9Overhead Squats (115/75lb)1 Legless Rope Climb (15 ftrope, from seated position)12 Bench Presses (115/75lb)

wodwell.com/wod/jbo

“JENNY”AMRAP in 20 minutes 20Overhead Squats (45/35 lbbar)20 Back Squats (45/35 lbbar)400 meter Run

wodwell.com/wod/jenny

“JOHN FLORIO”For Time 10 Bench Presses(75% BW)10 Ring Dips20 Bench Presses (50%BW)20 Diamond Push-Ups30 Bench Presses (35%BW)30 Push-Ups

Bench press weights are

“KEVIN A.HOUSTON”3 Rounds For Time 200meter Run50 meter Farmers Walk(35/25 lb sandbag, eachhand)10 Burpees10 meter Bear Crawl(forward and backwards)400 meter Run100 meter Farmers Walk(35/25 lb sandbag, eachhand)20 Burpees10 meter Bear Crawl(forward and backwards)600 meter Run150 meter Farmers Walk(35/25 lb sandbag, eachhand)30 Burpees30 meter Bear Crawl(forward and backwards)

Wear a weight vest (20/14lb) (except during the run).

wodwell.com/wod/kevin-a-houston

“KUTSCHBACH”7 Rounds For Time 11 BackSquats (185/135 lb)10 Jerks (135/95 lb)

wodwell.com/wod/kutschbach

“JENNIFER”AMRAP in 26 minutes 10Pull-Ups15 Kettlebell Swings (1.5/1Pood)20 Box Jumps (24/20 in)

wodwell.com/wod/jennifer

“JIMMY”AMRAP in 30 minutes 5Deadlifts (120/90 kg)7 Pull-Ups9 Push-Ups

wodwell.com/wod/jimmy

“JONNO”Three Parts For Time 3Rounds of:5 Hang Power Cleans(40/30 kg)10 Push Presses (40/30 kg)15 Back Squats (40/30 kg)800 meter Run

3 Rounds of:5 Overhead Squats (40/30kg)10 Sumo Deadlift High-Pulls (40/30 kg)15 Front Squats (40/30 kg)30 Ball Slams (30/20 lb)

3 Rounds of:5 Power Cleans (40/30 kg)10 Squat Cleans (40/30 kg)

http://wodwell.com/wodwell.com/wod/jared

http://wodwell.com/wodwell.com/wod/jbo

http://wodwell.com/wodwell.com/wod/jenny

http://wodwell.com/wodwell.com/wod/kevin-a-houston

http://wodwell.com/wodwell.com/wod/kevin-a-houston

http://wodwell.com/wodwell.com/wod/kutschbach

http://wodwell.com/wodwell.com/wod/jennifer

http://wodwell.com/wodwell.com/wod/jimmy


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based on percent ofathletes bodyweight (BW).Athlete must load own bar.

wodwell.com/wod/john-florio

“JORDAN”For Time 100 KettlebellSwings (24/16 kg)100 Sit-Ups100 Air Squats100 Push-Ups

wodwell.com/wod/jordan

“JOSHIE”3 Rounds for Time 21Dumbbell Squat Snatches,Right Arm (40/25 lb)21 L Pull-Ups21 Dumbbell SquatSnatches, Left Arm (40/25lb)21 L Pull-Ups

wodwell.com/wod/joshie

“KARL JOSEPH”21-15-9 Reps for TimePush Presses (135/95 lb)30 Box Jumps (24/20 in)Overhead Squats (135/95lb)

Perform 21 push presses,30 box jumps, 21 overheadsquats. Then 15 push

“LEE”5 Rounds For Time 400meter Run1 Deadlift (345/225 lb)3 Squat Cleans (185/135lb)5 Push Jerks (185/135 lb)3 Muscle-Ups1 Rope Climb (15 ft)

wodwell.com/wod/lee

“LINDSKOG”5 Rounds for Time 500meter Run20 Box Jumps20 Pull-Ups5 Handstand Push-Ups

wodwell.com/wod/lindskog

“LUCE”3 Rounds For Time 1000meter Run10 Muscle-Ups100 Air Squats


wodwell.com/wod/luce

“LUMPY”3 Rounds for Time 250meter Row6 Power Cleans (135/95 lb)

15 Deadlifts (40/30 kg)30 Box Jumps (24/20 in)

With a running clock beginthe first 3-round portion ofthe workout. Move to thesecond part withoutresting. Do the same untilthe third part is completed.Score is the time it takes tocomplete all three parts.

wodwell.com/wod/jonno

“JOSH”For Time 21 OverheadSquats (95/65 lb)42 Pull-Ups15 Overhead Squats (95/65lb)30 Pull-Ups9 Overhead Squats (95/65lb)18 Pull-Ups

wodwell.com/wod/josh

“JUSTIN”30-20-10 Reps for TimeBack Squats (bodyweight)Bench Presses(bodyweight)Strict Pull-Ups

wodwell.com/wod/justin

http://wodwell.com/wodwell.com/wod/john-florio

http://wodwell.com/wodwell.com/wod/jordan

http://wodwell.com/wodwell.com/wod/joshie

http://wodwell.com/wodwell.com/wod/lee

http://wodwell.com/wodwell.com/wod/lindskog

http://wodwell.com/wodwell.com/wod/luce

http://wodwell.com/wodwell.com/wod/jonno

http://wodwell.com/wodwell.com/wod/josh

http://wodwell.com/wodwell.com/wod/justin


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presses, 30 box jumps, 15overhead squats. Then 9push presses, 30 boxjumps, 9 overhead squats.

wodwell.com/wod/karl-joseph

“KEVIN”3 Rounds for Time 32Deadlifts (185/135 lbs)32 Hanging Hip Touches(alternating arms)800m Running FarmerCarry (15 lb dumbbells)

"Hanging Hip Touch"movement demo

wodwell.com/wod/kevin

“KP”For Time 1000 meter Row30 Pull-Ups30 Thrusters (40/30 kg)1000 meter Run

wodwell.com/wod/kp

“LEDESMA”AMRAP in 20 minutes 5Parallette Handstand Push-Ups (6" Deficit)10 Toes Through Rings15 Medicine Ball Cleans(20/14 lb)

wodwell.com/wod/ledesma

6 Thrusters (135/95 lb)9 Deadlifts (135/95 lb)9 Sumo Deadlift High-Pulls(135/95 lb)

wodwell.com/wod/lumpy

“MANION”7 Rounds For Time 400meter Run29 Back Squats (135/95 lb)

Take the back squats froma rack.

wodwell.com/wod/manion

“MARCONI”For Time (with a Partner)2,382 meter Row

Then, 20 Rounds of:11 Toes-to-Bars20 Air Squats16 Kettlebell Swings (1.5/1pood)

One partner works whilethe other rests. Break upthe work between partnersas needed.

wodwell.com/wod/marconi

“MARTIN BELL”For Time 2000 meter Row100 Deadlifts (bodyweight)

“KEV”AMRAP (with a Partner) in26 minutes 6 Deadlifts(315/205 lb), each9 Bar-Facing Burpees,synchronized9 Bar Muscle-Ups, each55 ft Partner Barbell Carry(315/205 lb)

wodwell.com/wod/kev

“KLEPTO”4 Rounds For Time 27 BoxJumps (24/20 in)20 Burpees11 Squat Cleans (145/100lb)

wodwell.com/wod/klepto

“KYLE”4 Rounds for Time 7Deadlifts (300/195 lb)40 Pull-Ups40 Ring Dips40 Box Jumps (24/20 in)40 Wall Ball Shots (20/14lb)

wodwell.com/wod/kyle

“LEGION 8”8 Rounds For Time 8Thrusters (75/55 lbs)8 Chest-to-Bar Pull-Ups

http://wodwell.com/wodwell.com/wod/karl-joseph

https://youtu.be/SJ3WqnnyvcQ

https://youtu.be/SJ3WqnnyvcQ

http://wodwell.com/wodwell.com/wod/kevin

http://wodwell.com/wodwell.com/wod/kp

http://wodwell.com/wodwell.com/wod/ledesma

http://wodwell.com/wodwell.com/wod/lumpy

http://wodwell.com/wodwell.com/wod/manion

http://wodwell.com/wodwell.com/wod/marconi

http://wodwell.com/wodwell.com/wod/kev

http://wodwell.com/wodwell.com/wod/klepto

http://wodwell.com/wodwell.com/wod/kyle


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“LIAM”For Time 800 meter Run(with 45 lb Plate)100 Toes-to-Bars50 Front Squats (155/105lb)10 Rope Climbs (15 ft)800 meter Run (with 45 lbPlate)

Partition the toes-to-bars,front squats and ropeclimbs as needed. Startand finish with the run.

wodwell.com/wod/liam

“LT JOHN”3 Rounds for Time MaxUnbroken Clean-and-Jerks(BW)400 meter Run15 GHD Sit-Ups

Score is time plus totalclean-and-jerks.

wodwell.com/wod/lt-john

“LUMBERJACK20”For Time 20 Deadlifts(275/185 lb)400 meter Run20 Kettlebell Swings (2/1.5pood)400 meter Run

50 Thrusters (43/30 kg)1000 meter Row100 Overhead-Touch Push-Ups50 Pull-Ups500 meter Row100 AbMat Sit-Ups100 Wall Ball Shots (20/14lbs)

Overhead-touch push-upsrequire the athlete toperform a hand-releasepush-up (aka: press-up),where when the chest is onthe ground and hands arereleased from the floor,athlete must touch bothhands together behind thehead. With hands back onthe floor, push up witharms fully extended andcore tight to complete onerep.

wodwell.com/wod/private-martin-bell

“MATTHEWTHOMAS”21-15-9 Reps for TimeSquat Snatches (42.5/32.5kg)Push-Ups

wodwell.com/wod/matthew

8 Clapping Push-Ups8 Power Snatches (75/55lbs)8 Knees-to-Elbows8 Sumo Deadlift High-Pulls(75/55 lbs)8 Handstand Push-Ups8 Toes-to-Bar

Then 800 meter Run

wodwell.com/wod/legion-8

“LOREDO”6 Rounds For Time 24 AirSquats24 Push-Ups24 Walking Lunges400 meter Run

wodwell.com/wod/loredo

“LUKE”For Time 400 meter Run15 Clean-and-Jerks(155/105 lb)400 meter Run30 Toes-to-Bars400 meter Run45 Wall Ball Shots (20/14lb)400 meter Run45 Kettlebell Swings (1.5/1pood)400 meter Run30 Ring Dips400 meter Run15 Weighted Lunge Steps

http://wodwell.com/wodwell.com/wod/liam

http://wodwell.com/wodwell.com/wod/lt-john

http://wodwell.com/wodwell.com/wod/private-martin-bell

http://wodwell.com/wodwell.com/wod/private-martin-bell

http://wodwell.com/wodwell.com/wod/matthew

http://wodwell.com/wodwell.com/wod/legion-8

http://wodwell.com/wodwell.com/wod/loredo


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20 Overhead Squats(115/75 lb)400 meter Run20 Burpees400 meter Run20 Chest-to-Bar Pull-Ups400 meter Run20 Box Jumps (24/20 in)400 meter Run20 Dumbbell Squat Cleans(45/35 lb)400 meter Run

wodwell.com/wod/lumberjack-20

“MAGPIE”3 Rounds For Time 800meter Run20 Knees-to-Elbows30 Kettlebell Swings (24/16kg)40 Sumo Deadlift High-Pulls (40/30 kg)

wodwell.com/wod/magpie

“MARCO”3 Rounds for Time 21 Pull-Ups15 Handstand Push-Ups9 Thrusters (135/95 lb)

wodwell.com/wod/marco

“MARSTON”AMRAP in 20 minutes 1

“MCDONALD &GALAGHER”2 Rounds for Time 200meter Run16 Kettlebell Swings (53/35lb)16 Pull-Ups16 Front Squats (110/70 lb)200 meter Run14 Kettlebell Swings (53/35lb)14 Pull-Ups14 Front Squats (110/70 lb)200 meter Run12 Kettlebell Swings (53/35lb)12 Pull-Ups12 Front Squats (110/70 lb)

wodwell.com/wod/mcdonald-galagher

“MEADOWS”For Time 20 Muscle-Ups25 Lowers from InvertedHang on the Rings30 Ring Handstand Push-Ups35 Ring Rows40 Ring Push-Ups

For the 'Lowers' on thering, control themovement, moving slowly,with straight body andarms.

wodwell.com/wod/meadows

(155/105 lb)400 meter Run

wodwell.com/wod/luke

“LUND”For Time 800 meter Run12 Pull-Ups24 Kettlebell Swings48 Toes-to-Bars96 Sit-Ups48 Push-Ups24 Deadlifts (225/185 lb)12 Pull-Ups800 meter Run

wodwell.com/wod/lund

“MANUEL”5 Rounds for Reps in 50minutes 3 minutes of MaxRope Climbs2 minutes of Max AirSquats2 minutes of Max Push-Ups3 minutes to Run 400meters


After the run, rest for theremainder of the 3 minutesbefore beginning the nextround.

wodwell.com/wod/manuel

http://wodwell.com/wodwell.com/wod/lumberjack-20

http://wodwell.com/wodwell.com/wod/magpie

http://wodwell.com/wodwell.com/wod/marco

http://wodwell.com/wodwell.com/wod/mcdonald-galagher

http://wodwell.com/wodwell.com/wod/mcdonald-galagher

http://wodwell.com/wodwell.com/wod/meadows

http://wodwell.com/wodwell.com/wod/luke

http://wodwell.com/wodwell.com/wod/lund

http://wodwell.com/wodwell.com/wod/manuel


page 137 of 156

Deadlift (405/285 lb)10 Toes-to-Bar15 Bar Facing Burpees

wodwell.com/wod/marston

“MATT B.”5 Rounds For Time 5Burpees10 Chest-to-Bar Pull-Ups20 Wall Ball Shots (20/14lb)30 Push-Ups400 meter Run

wodwell.com/wod/matt-b

“MCCLUSKEY”3 Rounds For TIme 9Muscle-Ups15 Burpee Pull-Ups21 Pull-Ups800 meter Run


wodwell.com/wod/mccluskey

“MCLAREN”AMRAP in 20 minutes 3Thrusters (50%bodyweight)5 Box Jumps (24/20 in)7 Hand Release Push-Ups

“MICHAELBOCCHINO”EMOM in 8 minutes 3Squat Clean Thrusters(155/105 lbs)3 Bar Over Burpees

wodwell.com/wod/michael-bocchino

“MICHAEL DELVALLE JR.”5 Rounds for Time 5 SquatCleans (155/105 lb)10 Box Jumps (24/20 in)50 Double-Unders

wodwell.com/wod/michael-delvalle-jr

“MONTI”5 Rounds for Time 50 BoxStep-Ups (45/35 lb barbell,20" box)15 Cleans (135/95 lb)50 Box Step-Ups (45/35 lbbarbell, 20" box)10 Snatches (135/95 lb)

wodwell.com/wod/monti

“MOOSE”For Time 1,000 meter Row

Then 10 Rounds of:

“MARINE 16”Eight 2-minute AMRAPs in16 minutes From 0:00-2:0020 meter Sprint16 Burpees

From 2:00-4:00:20 meter Sprint16 Push-Ups

From 4:00-6:00:20 meter Sprint16 Air Squats

From 6:00-8:00:20 meter Sprint16 Mountain Climbers

From 8:00-10:00:20 meter Sprint16 Jumping Jacks

From 10:00-12:00:20 meter Sprint16 Jumping Lunges

From 12:00-14:00:20 meter Sprint16 High Knees

From 14:00-16:00:20 meter Sprint16 Tuck Jumps

wodwell.com/wod/marine-16

http://wodwell.com/wodwell.com/wod/marston

http://wodwell.com/wodwell.com/wod/matt-b

http://wodwell.com/wodwell.com/wod/mccluskey

http://wodwell.com/wodwell.com/wod/michael-bocchino

http://wodwell.com/wodwell.com/wod/michael-bocchino

http://wodwell.com/wodwell.com/wod/michael-delvalle-jr

http://wodwell.com/wodwell.com/wod/michael-delvalle-jr

http://wodwell.com/wodwell.com/wod/monti

http://wodwell.com/wodwell.com/wod/marine-16


page 138 of 156

wodwell.com/wod/mcclaren

“MICHAEL”3 Rounds For Time 800meter Run50 Back Extensions50 Sit-Ups

wodwell.com/wod/michael

“MICHAELCLARKE”For Time 21 OverheadSquats (95/65 lb)9 Burpee Box Jumps (24/20in)500 meter Row15 Overhead Squats (95/65lb)15 Burpee Box Jumps(24/20 in)500 meter Row9 Overhead Squats (95/65lb)21 Burpee Box Jumps(24/20 in)500 meter Row

wodwell.com/wod/michael-clarke

“MIRON(MIROSŁAWŁUCKI)”5 Rounds for Time: 800meter Run23 Back Squats (¾ Body

7 Bar Facing Burpees3 Thrusters (95/65 lb)

Then,1,200 meter Med Ball Run(20/14 lb)

wodwell.com/wod/moose

“MR. JOSHUA”Five Rounds for Time 400Meter Run30 GHD Sit-Ups15 Deadifts (250/165 lbs)

wodwell.com/wod/mr-joshua

“NED”7 Rounds For Time 11 BackSquats (bodyweight)1,000 meter Row

wodwell.com/wod/ned

“NOAH”For Time Buy-in: 67 Push-Ups

Then, 3 Rounds of:800 meter Run23 Pull-Ups23 Wall Ball Shots21 Deadlifts (165/105 lb)

Cash-out: 67 Push-Ups

“MATT 16”For Time 16 Deadlifts (275lb)16 Hang Power Cleans(185 lb)16 Push Presses (135 lb)800 meter Run16 Deadlifts (275 lb)16 Hang Power Cleans(185 lb)16 Push Presses (135 lb)800 meter Run16 Deadlifts (275 lb)16 Hang Power Cleans(185 lb)16 Push Presses (135 lb)

wodwell.com/wod/matt-16

“MAUPIN”4 Rounds for Time 800meter Run49 Push-Ups49 Sit-Ups49 Air Squats

wodwell.com/wod/maupin

“MCGHEE”AMRAP in 30 minutes 5Deadlifts (275/185 lb)13 Push-Ups9 Box Jumps (24/20 in)

wodwell.com/wod/mcghee

http://wodwell.com/wodwell.com/wod/mcclaren

http://wodwell.com/wodwell.com/wod/michael

http://wodwell.com/wodwell.com/wod/michael-clarke

http://wodwell.com/wodwell.com/wod/moose

http://wodwell.com/wodwell.com/wod/mr-joshua

http://wodwell.com/wodwell.com/wod/ned

http://wodwell.com/wodwell.com/wod/matt-16

http://wodwell.com/wodwell.com/wod/maupin

http://wodwell.com/wodwell.com/wod/mcghee


page 139 of 156

Weight)13 Deadlifts (1 ½ BodyWeight)

wodwell.com/wod/miron

“MOORE”AMRAP in 20 minutes 1Rope Climb (15 ft)400 meter RunMax Reps Handstand Push-Ups

wodwell.com/wod/moore

“MOSZER”9 Rounds for Time 300meter Run6 Air Squats6 Pull-Ups6 Box Jumps (20/24 in)6 Burpees6 Sit-Ups6 Lunges6 Russian Kettlebell Swings(53/35 lb)


wodwell.com/wod/moszer

“NATE”AMRAP in 20 minutes 2Muscle-Ups4 Handstand Push-Ups

wodwell.com/wod/noah

“NUTTS”For Time 10 HandstandPush-Ups15 Deadlifts (250/175 lb)25 Box Jumps (30/24 in)50 Pull-Ups100 Wall Ball Shots (20/14lb)200 Double-Unders400 meter Run (with 45/35lb plate)

wodwell.com/wod/nutts

“OZZY”7 Rounds For Time 11Deficit Handstand Push-Ups (6/4 in)1,000 meter Run

wodwell.com/wod/ozzy

“PAUL”5 Rounds For Time 50Double-Unders35 Knees-to-Elbows20 yard Overhead Walk(185/135 lb)

wodwell.com/wod/paul

“PHEEZY”3 Rounds For Time 5 Front

“MEIKTILA”AMRAP in 20 minutes 10Pull-Ups40 Air Squats80 Double-Unders

wodwell.com/wod/meiktila

“MICHAELBRENNAN”5-10-15-20 Reps For TimeBurpee Pull-UpsWall Ball Shots (20/14 lbs)Power Snatches (135/95lbs)

wodwell.com/wod/michael-brennan

“MILLAR”3 Rounds for Time 7Muscle-Ups14 Thrusters (40/30 kg)21 GHD Sit-Ups

wodwell.com/wod/millar

“MOON”7 Rounds For Time 10Hang Split Snatch, RightArm (40/30 lb)1 Rope Climb (15 ft)10 Hang Split Snatch, LeftArm (40/30 lb)1 Rope Climb (15 ft)

http://wodwell.com/wodwell.com/wod/miron

http://wodwell.com/wodwell.com/wod/moore

http://wodwell.com/wodwell.com/wod/moszer

http://wodwell.com/wodwell.com/wod/noah

http://wodwell.com/wodwell.com/wod/nutts

http://wodwell.com/wodwell.com/wod/ozzy

http://wodwell.com/wodwell.com/wod/paul

http://wodwell.com/wodwell.com/wod/meiktila

http://wodwell.com/wodwell.com/wod/michael-brennan

http://wodwell.com/wodwell.com/wod/michael-brennan

http://wodwell.com/wodwell.com/wod/millar


page 140 of 156

8 Kettlebell Swings (2/1.5pood)

wodwell.com/wod/nate

“NICKMAN”10 Rounds For Time 200meter Farmers Carry(55/35 lb)10 Weighted Pull-Ups(35/25 lb)20 Dumbbell PowerSnatches (55/35 lb),alternating

wodwell.com/wod/nickman

“NUKES”AMRAP in 30 minutes From0:00-8:001 mile RunMax Deadlifts (315/205 lb)

From 8:00-18:001 mile RunMax Power Cleans(225/155 lb)

From 18:00-30:001 mile RunMax Overhead Squats(135/95 lb)

Perform all sections with arunning clock (no restbetween sections). Score istotal reps from each of thethree barbell movements.

Squats (165/105 lb)18 Pull-Ups5 Deadlifts (225/155 lb)18 Toes-to-Bar5 Push Jerks (165/105 lb)18 Hand-Release Push-Ups

wodwell.com/wod/pheezy

“PK”5 Rounds for Time 10 BackSquats (225/155 lbs)10 Deadlifts (275/185 lbs)400 meter Sprint2 minutes Rest

wodwell.com/wod/pk

“RANDY”For Time 75 PowerSnatches (75/55 lb)

wodwell.com/wod/randy

“RICH”For Time 13 SquatSnatches (155/105 lb)

Then, 10 Rounds of:10 Pull-Ups100 meter Sprint

Then, 13 Squat Cleans(155/105 lb)

wodwell.com/wod/rich

Alternate feet in the splitsnatch sets

wodwell.com/wod/moon

“MORRISON”50-40-30-20-10 Reps ForTime Wall Ball Shots (20/14lb)Box Jumps (24/20 in)Kettlebell Swings (1.5/1pood)

wodwell.com/wod/morrison

“MURPH”For Time 1 mile Run100 Pull-Ups200 Push-Ups300 Air Squats1 mile Run

All with a Weight Vest(20/14 lb)

Partition the Pull-Ups,Push-Ups, and Squats asneeded. Start and finishwith a mile run.

wodwell.com/wod/murph

“NICK”12 Rounds For Time 10Dumbbell Hang SquatClean (45/35 lb)6 Handstand Push-Ups on

http://wodwell.com/wodwell.com/wod/nate

http://wodwell.com/wodwell.com/wod/nickman

http://wodwell.com/wodwell.com/wod/pheezy

http://wodwell.com/wodwell.com/wod/pk

http://wodwell.com/wodwell.com/wod/randy

http://wodwell.com/wodwell.com/wod/rich

http://wodwell.com/wodwell.com/wod/moon

http://wodwell.com/wodwell.com/wod/morrison

http://wodwell.com/wodwell.com/wod/murph


page 141 of 156

wodwell.com/wod/nukes

“OZ”For Time 100 Squat CleanThrusters (40/20 kg)

wodwell.com/wod/oz

“PATTON”For Time 25 Deadlifts(155/105 lb)400 meter Run10 Strict Pull-Ups10 Clean-and-Jerks(155/105 lb)800 meter Run10 Strict Pull-Ups10 Clean-and-Jerks(155/105 lb)10 Strict Pull-Ups800 meter Run10 Clean-and-Jerks(155/105 lb)10 Strict Pull-Ups400 meter Run25 Deadlifts (155/105 lb)

wodwell.com/wod/patton

“PAUL 4179”9 Rounds for Time 4 StrictPull-Ups1 Deadlift (275/185 lb)7 Burpees9 Double Unders100 meter Run

“RJ”5 Rounds For Time 800meter Run5 Rope Climb (15 ft)50 Push-Ups

wodwell.com/wod/rj

“ROCKET”AMRAP in 30 minutes 50meter Swim10 Push-Ups15 Air Squats

wodwell.com/wod/rocket

“RUNYAN”AMRAP in 24 minutes 21Bar Over Burpees7 Deadlifts (1.5xbodyweight)10 Pull-Ups

wodwell.com/wod/runyan

“SANTORA”3 Round For Reps in 17minutes 1 minute SquatCleans (155/105 lb)1 minute Shuttle Sprints(20 ft forward, 20 ftbackwards)1 minute Deadlifts(245/165 lb)1 minute Burpees

Dumbbells

wodwell.com/wod/nick

“NOOKIE”AMRAP in 20 minutes 7Squat Cleans (40/30 kg)7 Push Press (40/30 kg)7 Back Squats (40/30 kg)200 meter Run

wodwell.com/wod/nookie

“OMAR”For Time 10 Thrusters(95/65 lb)15 Bar-Facing Burpees20 Thrusters (95/65 lb)25 Bar-Facing Burpees30 Thrusters (95/65 lb)35 Bar-Facing Burpees

wodwell.com/wod/omar

“PAT”6 Rounds for Time 25 Pull-Ups50 ft Front-Rack Lunges(75/55 lb)25 Push-Ups50 ft Front-Rack Lunges(75/55 lb)

All while wearing a WeightVest (20/14 lb)

http://wodwell.com/wodwell.com/wod/nukes

http://wodwell.com/wodwell.com/wod/oz

http://wodwell.com/wodwell.com/wod/patton

http://wodwell.com/wodwell.com/wod/rj

http://wodwell.com/wodwell.com/wod/rocket

http://wodwell.com/wodwell.com/wod/runyan

http://wodwell.com/wodwell.com/wod/nick

http://wodwell.com/wodwell.com/wod/nookie

http://wodwell.com/wodwell.com/wod/omar


page 142 of 156

wodwell.com/wod/paul-4179

“PIKE”5 Rounds for Time 20Thrusters (75/55 lb)10 Strict Ring Dips20 Push-Ups10 Strict Handstand Push-Ups50 meter Bear Crawl

wodwell.com/wod/pike

“RALPH”4 Rounds For Time 8Deadlifts (250/175 lb)16 Burpees3 Rope Climbs (15 ft)600 meter Run

wodwell.com/wod/ralph

“RENÉ”7 Rounds for Time 400meter Run21 Walking Lunges15 Pull-Ups9 Burpees

Wear a Weight Vest (20/14lb)

wodwell.com/wod/rene

1 minute Jerks (155/105 lb)1 minute Rest

For the shuttle sprints,count 20 ft forward and 20ft backwards as onerepetition.

wodwell.com/wod/santora

“SCOTTIE”10 Rounds for Time 10meter Farmers Carry (2/1.5pood)5 Strict Chin-Ups10 meter Farmers Carry(2/1.5 pood)5 Burpees5 Deadlifts (265/185 lb)

Place your deadlift bar 10meters from your pull-upbar and do the farmerscarries between the two.Use kettlebells ordumbbells for the farmerscarry.

wodwell.com/wod/scottie

“SEVERIN”For Time 50 Strict Pull-Ups100 Hand-Release Push-Ups5k Run


wodwell.com/wod/pat

“PAUL (PENA)”7 Rounds for Time 100meter Sprint19 Kettlebell Swings (2/1.5pood)10 Burpee Box Jumps(24/20 in)3 minutes Rest

Time each round. Score istotal time for all sevenrounds, including rest.

wodwell.com/wod/paul-2

“PIDGEON”7 Rounds for Time 7 SumoDeadlift High-Pulls (95/65lb)16 Box Jumps (24/20 in)45 Double-Unders

Cash out:2016 meter Row


If you have bunker gearwear it instead of a weightvest.

wodwell.com/wod/pidgeon

http://wodwell.com/wodwell.com/wod/paul-4179

http://wodwell.com/wodwell.com/wod/pike

http://wodwell.com/wodwell.com/wod/ralph

http://wodwell.com/wodwell.com/wod/rene

http://wodwell.com/wodwell.com/wod/santora

http://wodwell.com/wodwell.com/wod/scottie

http://wodwell.com/wodwell.com/wod/pat

http://wodwell.com/wodwell.com/wod/paul-2

http://wodwell.com/wodwell.com/wod/pidgeon


page 143 of 156

“RILEY”For Time 1.5 mile Run150 Burpees1.5 mile Run


wodwell.com/wod/riley

“ROCK”3 AMRAPs in 17 minutesAMRAP in 5 minutes10 Power Cleans (135/95lb)12 Burpees14 Box Jumps (24/20 in)20 Sit-UpsMax distance RowRest 1 minute

For the AMRAP portionscomplete all reps then usethe remainder of the 5:00minutes to row for a maxdistance (meters) and thenrest 1 minute. Score foreach round is the metersrowed. Score for theworkout is the totaldistance rowed,cumulatively in all threeAMRAPs.

wodwell.com/wod/rock

wodwell.com/wod/severin

“SHAWN”For Time 5 mile Run

After each 5 minute runinterval:50 Air Squats50 Push-Ups

Run in 5-minute intervals,stopping after each toperform 50 Air Squats and50 Push-Ups beforebeginning the next 5-minute run interval.

wodwell.com/wod/shawn

“SLOB”For Time 2000 meter Run50 Pull-Ups50 Thrusters (40/30 kg)2000 meter Row

wodwell.com/wod/slob

“SMYKOWSKI”For Time 6 km Run60 Burpee Pull-Ups


wodwell.com/wod/smykowski

“RAHOI”AMRAP in 12 minutes 12Box Jumps (24 in/20 in)6 Thrusters (95 lbs/65 lb)6 Bar-Facing Burpees

wodwell.com/wod/rahoi

“RANKEL”AMRAP in 20 minutes 6Deadlifts (225/155 lb)7 Burpee Pull-Ups10 Kettlebell Swings (2/1.5pood)200 meter Run

wodwell.com/wod/rankel

“RICKY”AMRAP in 20 minutes 10Pull-Ups5 Dumbbell Deadlifts(75/55 lb)8 Push-Press (135/95 lb)

wodwell.com/wod/ricky

“ROBBIE”AMRAP in 25 minutes 8Freestanding HandstandPush-Ups1 L-Sit Rope Climb (15foot)

wodwell.com/wod/robbie

http://wodwell.com/wodwell.com/wod/riley

http://wodwell.com/wodwell.com/wod/rock

http://wodwell.com/wodwell.com/wod/severin

http://wodwell.com/wodwell.com/wod/shawn

http://wodwell.com/wodwell.com/wod/slob

http://wodwell.com/wodwell.com/wod/smykowski

http://wodwell.com/wodwell.com/wod/rahoi

http://wodwell.com/wodwell.com/wod/rankel

http://wodwell.com/wodwell.com/wod/ricky

http://wodwell.com/wodwell.com/wod/robbie


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“ROY”5 Rounds For Time 15Deadlift (225/155 lb)20 Box Jumps (24/20 in)25 Pull-Ups

wodwell.com/wod/roy

“SANTIAGO”7 Rounds For Time 18Dumbbell Hang SquatClean (35/25 lb)18 Pull-Ups10 Power Clean (135/95 lb)10 Handstand Push-Ups

wodwell.com/wod/santiago

“SCOOTER”With a Running Clock in 35minutes First, AMRAP in 30minutes (with a Partner)30 Double-Unders15 Pull-Ups15 Push-Ups100 meter Sprint

Partners alternate rounds

Then, 5 minutes to find a1-rep-max Partner Deadlift

For the AMRAP, onepartner work while theother rests, switching aftereach full round iscompleted.

“STEPHEN”30-25-20-15-10-5 Reps, ForTime GHD Sit-UpsBack ExtensionsKnees-to-ElbowsRomanian Deadlifts (95/65lb)

wodwell.com/wod/stephen

“T”5 Rounds for Time 100-meter sprint10 Squat Clean Thrusters(115/75 lb)15 Kettlebell Swings (2/1.5pood)100 meter Sprint2 minutes Rest

wodwell.com/wod/t

“TAYLOR”4 Rounds for Time 400meter Run5 Burpee Muscle-Ups


wodwell.com/wod/taylor

“THE LEGEND”For Time 4 Pistols25 Kettlebell Swings (54/35

“RONEY”4 Rounds For Time 200meter Run11 Thrusters (135/95 lb)200 meter Run11 Push Presses (135/95lb)200 meter Run11 Bench Presses (135/95lb)

wodwell.com/wod/roney

“RYAN”5 Rounds For Time 7Muscle-Ups21 Target Burpees

Each Burpee terminateswith a jump to touch atarget 1 foot above maxstanding reach.

wodwell.com/wod/ryan

“SCHMALLS”For Time 800 meter Run

Then 2 Rounds of:50 Burpees40 Pull-Ups30 Pistols20 Kettlebell Swings (1.5/1pood)10 Handstand Push-Ups

Then, 800 meter Run

http://wodwell.com/wodwell.com/wod/roy

http://wodwell.com/wodwell.com/wod/santiago

http://wodwell.com/wodwell.com/wod/stephen

http://wodwell.com/wodwell.com/wod/t

http://wodwell.com/wodwell.com/wod/taylor

http://wodwell.com/wodwell.com/wod/roney

http://wodwell.com/wodwell.com/wod/ryan


page 145 of 156

wodwell.com/wod/scooter

“SERVAIS”For Time 1.5 mile Run

Then 8 rounds of:19 Pull-Ups19 Push-Ups19 Burpees

Then,400 meter Sandbag Carry(heavy)1-mile Farmers Carry(45/35 lb dumbbells)

wodwell.com/wod/servais

“SHAM”7 Rounds For Time 11Deadlifts (bodyweight)100 meter Sprint

wodwell.com/wod/sham

“SISSON”AMRAP in 20 minutes 1Rope Climb (15 ft)5 Burpees200 meter Run


wodwell.com/wod/sisson

lb)50 Push-Ups75 Pull-Ups50 Push-Ups25 Kettlebell Swings (54/35lb)4 Pistols

wodwell.com/wod/the-legend

“THOMASBUTLER”15-12-9-6-3 Reps for TimeHang Cleans (135/95 lb)Wall Ball Shots (20/14 lb)

wodwell.com/wod/thomas-butler

“TILLMAN”7 Rounds For Time 7Deadlifts (315/205 lb)200 meter Sprint15 Pull-Ups45 seconds Rest

wodwell.com/wod/tillman

“TOMMY MAC”2 Rounds For Time 12Burpees12 Thrusters (115/75 lb)12 Burpees12 Power Snatches (115/75lb)12 Burpees12 Push Jerks (115/75 lb)

wodwell.com/wod/schmalls

“SEAN”10 Rounds For Time 11Chest-to-Bar Pull-Ups22 Front Squat (75/55 lb)

wodwell.com/wod/sean

“SGT. MICHAELSMITH”For Time 1960 meter Row

Then, 10 Rounds of:8 Wall Ball Shots (20/14 lb)27 Double-Unders7 Push-Ups7 Pull-Ups

Then, 2016 meter Run

wodwell.com/wod/sgt-michael-smith

“SHIP”9 Rounds For Time 7 SquatClean (185/135 lb)8 Burpee Box Jump (36/30in)

wodwell.com/wod/ship

“SMALL”3 Rounds For Time 1000meter Row

http://wodwell.com/wodwell.com/wod/scooter

http://wodwell.com/wodwell.com/wod/servais

http://wodwell.com/wodwell.com/wod/sham

http://wodwell.com/wodwell.com/wod/sisson

http://wodwell.com/wodwell.com/wod/the-legend

http://wodwell.com/wodwell.com/wod/thomas-butler

http://wodwell.com/wodwell.com/wod/tillman

http://wodwell.com/wodwell.com/wod/schmalls

http://wodwell.com/wodwell.com/wod/sean

http://wodwell.com/wodwell.com/wod/sgt-michael-smith

http://wodwell.com/wodwell.com/wod/sgt-michael-smith

http://wodwell.com/wodwell.com/wod/ship


page 146 of 156

“SMUDGE”3 Rounds for Time 5Muscle-Ups10 Squat Cleans (60/40 kg)20 GHD Sit-Ups

wodwell.com/wod/smudge

“SPEHAR”For Time 100 Thrusters(135/95 lb)100 Chest-to-Bar Pull-Ups6 mile Run

Partition the thrusters,pull-ups and run asneeded.

wodwell.com/wod/spehar

“SWASEY”For Time 32 Chest-to-BarPull-Ups32 Wall Balls (20/14 lb)32 Cleans (135/85 lb)3.2 mile Run

wodwell.com/wod/swasey

“T.U.P.”15-12-9-6-3 Reps For TimePower Cleans (135/95 lb)Pull-UpsFront Squats (135/95 lb)Pull-Ups

12 Burpees12 Hang Squat Cleans(115/75 lb)12 Burpees12 Overhead Squats(115/75 lb)

wodwell.com/wod/tommy-mac

“TULLY”4 Rounds For Time 200meter Swim23 Dumbell Squat Cleans(2 x 40/30 lb)

wodwell.com/wod/tully

“UK ARMEDFORCES DAY”7 Rounds for Time 29 WallBall Shots (9/7 kg)6 Clean-and-Jerks (60/40kg)13 Pull-Ups

wodwell.com/wod/uk-armed-forces-day

“VIOLA 1”AMRAP in 25 minutes 3, 6,9, 12, 15, 18 Reps and soonThrusters (95/65 lbs)Pull-upsOver-the-Bar Burpees

50 Burpees50 Box Jumps (24/20 in)800 meter Run

wodwell.com/wod/small

“SNIPES”AMRAP in 40 minutes 9Clean-and-Jerks (135/95 lb)1 Rope Climb8 Burpees12 Push-Ups40 second Plank Hold800 foot Sandbag Carry(80/50 lb)20 Double-Unders17 Wall Ball Shots (20/14lb)

wodwell.com/wod/snipes

“STRANGE”8 Rounds For Time 600meter Run11 Weighted Pull-Ups(1.5/1 pood)11 Walking Lunges (1.5/1pood)11 Thrusters (1.5/1 pood)

wodwell.com/wod/strange

“T.J.”For Time 10 Bench Presses(185/135 lb)10 Strict Pull-Ups

http://wodwell.com/wodwell.com/wod/smudge

http://wodwell.com/wodwell.com/wod/spehar

http://wodwell.com/wodwell.com/wod/swasey

http://wodwell.com/wodwell.com/wod/tommy-mac

http://wodwell.com/wodwell.com/wod/tully

http://wodwell.com/wodwell.com/wod/uk-armed-forces-day

http://wodwell.com/wodwell.com/wod/uk-armed-forces-day

http://wodwell.com/wodwell.com/wod/small

http://wodwell.com/wodwell.com/wod/snipes

http://wodwell.com/wodwell.com/wod/strange


page 147 of 156

wodwell.com/wod/t-u-p

“THE DON”For Time 66 Deadlifts(110/75 lb)66 Box Jump (24/20 in)66 Kettlebell swings (1.5/1pood)66 Knees-to-Elbows66 Sit-Ups66 Pull-Ups66 Thruster (55/35 lb)66 Wall Ball Shots (20/14lb)66 Burpees66 Double-Unders

wodwell.com/wod/the-don

“THE SEVEN”7 Rounds For Time 7Handstand Push-Ups7 Thrusters (135/95 lb)7 Knees-to-Elbows7 Deadlifts (245/165 lb)7 Burpees7 Kettlebell Swings (2/1.5pood)7 Pull-Ups

aka: "The CIA Seven"

wodwell.com/wod/the-seven

“TIFF”With a running clock in 25minutes 1.5 mile Run

wodwell.com/wod/viola

“WAR FRANK”3 Rounds For Time 25Muscle-Ups100 Air Squats35 GHD Sit-Ups

wodwell.com/wod/war-frank

“WEIJDT”5 Rounds for Time 19Chest-to-Bar Pull-Ups12 Box Jumps (30/24 in)8 Squat Cleans (75/45 kg)

wodwell.com/wod/weijdt

“WHEELER”For Time 21 Flutter Kicks(4-count)2100 meter Run

Then, 4 rounds of:10 Pull-Ups22 Sit-Ups15 Push-Ups11 Burpees20 Air Squats

wodwell.com/wod/wheeler

“WILLY”3 Rounds For TIme 800meter Run

Max Thrusters (135/95 lb)

Repeat until you havecompleted 100 Thrusters.

wodwell.com/wod/t-j

“TERRY”For Time 1 mile Run100 Push-Ups100 meter Bear Crawl1 mile Run100 meter Bear Crawl100 Push-Ups1 mile Run

wodwell.com/wod/terry

“THE LYON”5 Rounds for Time 7 SquatCleans (165/115 lb)7 Shoulder-to-Overheads(165/115 lb)7 Burpee Chest-to-Bar Pull-Ups

2 minutes Rest betweenrounds

Ideally, use a pull-up barthat is 6 inches above yourmax reach when standing.

wodwell.com/wod/the-lyon

http://wodwell.com/wodwell.com/wod/t-u-p

http://wodwell.com/wodwell.com/wod/the-don

http://wodwell.com/wodwell.com/wod/the-seven

http://wodwell.com/wodwell.com/wod/viola

http://wodwell.com/wodwell.com/wod/war-frank

http://wodwell.com/wodwell.com/wod/weijdt

http://wodwell.com/wodwell.com/wod/wheeler

http://wodwell.com/wodwell.com/wod/t-j

http://wodwell.com/wodwell.com/wod/terry

http://wodwell.com/wodwell.com/wod/the-lyon


page 148 of 156

Then AMRAP in remainingtime:11 Chest-to-Bar Pull-Ups7 Hang Squat Cleans(155/105 lbs)7 Push Presses (155/105lbs)

wodwell.com/wod/tiff

“TOM”AMRAP in 25 minutes 7Muscle-Ups11 Thrusters (155/105 lb)14 Toes-to-Bar

wodwell.com/wod/tom

“TREVOR”For Time (in a Team ofFour) 300 Pull-Ups400 Push-Ups500 Sit-Ups600 Air Squats

In a team of four, twopeople may work at a time.Reps are cumulative for allteam members. All reps ofeach movement must becompleted before movingon to the next movement(i.e. finish all pull-upsbefore moving on to thepush-ups).

wodwell.com/wod/trevor

5 Front Squats (225/155 lb)200 meter Run11 Chest-to-Bar Pull-Ups400 meter Run12 Kettlebell Swings (2/1.5pood)

wodwell.com/wod/willy

“WOEHLKE”3 Rounds, Each for Time 4Jerks (185/135 lb)5 Front Squats (185/135 lb)6 Power Cleans (185/135lb)40 Pull-Ups50 Push-Ups60 Sit-Ups

3 minutes Rest betweenrounds

wodwell.com/wod/woehlke

“YETI”For Time 25 Pull-Ups10 Muscle-Ups1.5 mile Run10 Muscle-Ups25 Pull-Ups

wodwell.com/wod/yeti

“ZIMMERMAN”AMRAP in 25 minutes 11Chest-to-Bar Pull-Ups

“THOMPSON”10 Rounds For Time 1Rope Climb (15 ft) (fromseated)29 Back Squats (95/65 lb)10 meter Barbell FarmerCarry (135/95 lb)

Begin the Rope Climbsseated on the floor

wodwell.com/wod/thompson

“TK”AMRAP in 20 minutes 8Strict Pull-Ups8 Box Jumps (36/30 in)12 Kettlebell Swings (2/1.5pood)

wodwell.com/wod/tk

“TOMMY V”For Time 21 Thrusters(115/75 lb)12 Rope Climbs (15 ft)15 Thrusters (115/75 lb)9 Rope Climbs (15 ft)9 Thrusters (115/75 lb)6 Rope Climbs (15 ft)

wodwell.com/wod/tommy-v

“TUMILSON”8 Rounds For Time 200meter Run

http://wodwell.com/wodwell.com/wod/tiff

http://wodwell.com/wodwell.com/wod/tom

http://wodwell.com/wodwell.com/wod/trevor

http://wodwell.com/wodwell.com/wod/willy

http://wodwell.com/wodwell.com/wod/woehlke

http://wodwell.com/wodwell.com/wod/yeti

http://wodwell.com/wodwell.com/wod/thompson

http://wodwell.com/wodwell.com/wod/tk

http://wodwell.com/wodwell.com/wod/tommy-v


page 149 of 156

“TYLER”5 Rounds For Time 7Muscle-Ups21 Sumo-Deadlift High-Pulls (95/65 lb)

wodwell.com/wod/tyler

“VIJAY”50-40-30-20-10 Reps forTime Burpee Pull-UpsSit-Ups

wodwell.com/wod/vijay

“WALSH”4 Rounds For Time 22Burpee Pull-Ups22 Back Squats (185/135lb)200 meter Run (45/35 lbplate overhead)

wodwell.com/wod/walsh

“WEBSTER”6 Rounds for Time 28 WallBall Shots (20/14 lb, 10/9ft)400 meter Run2 Clean and Jerks (225/155lb)

wodwell.com/wod/webster

2 Deadlifts (315/205 lb)10 Handstand Push-Ups

wodwell.com/wod/zimmerman

11 Dumbbell BurpeeDeadlifts (60/40 lb)

wodwell.com/wod/tumilson

“VAN AALTEN”AMRAP (with a Partner) in20 minutes 2000 meterRow / partner Handstand150 Wall Ball Shots /partner HandstandMax Toes-to-Bars(alternate sets)

One partner works on therow and wall ball shotswhile the other partnerholds in handstand. Oncethe wall balls are completeboth partners move to thetoes-to-bar, with onepartner working while theother rests, alternating andperforming as many toes-to-bar as possible in theremaining time.

wodwell.com/wod/van-aalten

“VIOLA 2”AMRAP in 20 minutes 400meter Run11 Power Snatches (95/65lb)17 Pull-Ups13 Power Cleans (95/65 lb)

wodwell.com/wod/viola-2

http://wodwell.com/wodwell.com/wod/tyler

http://wodwell.com/wodwell.com/wod/vijay

http://wodwell.com/wodwell.com/wod/walsh

http://wodwell.com/wodwell.com/wod/webster

http://wodwell.com/wodwell.com/wod/zimmerman

http://wodwell.com/wodwell.com/wod/tumilson

http://wodwell.com/wodwell.com/wod/van-aalten

http://wodwell.com/wodwell.com/wod/viola-2


page 150 of 156

“WESTON”5 Rounds For Time 1000meter Row200 meter Farmer Carry(45 lb dumbbells)50 meter Waiter Walk,Right Arm (45 lb dumbbell)50 meter Waiter Walk, LeftArm (45 lb dumbbell)

wodwell.com/wod/weston

“WHITTEN”5 Rounds For Time 22Kettlebell Swings (2/1.5pood)22 Box Jumps (24/20 in)400 meter Run22 Burpees22 Wall Ball Shots (10/9 ft,20/14 lb)

wodwell.com/wod/whitten

“WITTMAN”7 Rounds For Time 15Kettlebell Swings (1.5/1pood)15 Power Cleans (95/65 lb)15 Box Jumps (24/20 in)

wodwell.com/wod/wittman

“WYK”5 Rounds for Time 5 Front

“WEAVER”4 Round For Time 10 L-Pull-Ups15 Push-Ups15 Chest-to-Bar Pull-Ups15 Push-Ups20 Pull-Ups15 Push-Ups

wodwell.com/wod/weaver

“WES”For Time 800 meter Run(with 25/15 lb Plate)

Then:14 Rounds of:5 Strict Pull-Ups4 Burpee Box Jumps (24/20in)3 Cleans (185/135 lb)

Then:800 meter Run (with 25/15lb Plate)

wodwell.com/wod/wes

“WHITE”5 Rounds For Time 3 RopeClimbs (15 ft)10 Toes-to-Bars21 Overhead WalkingLunges (45/35 lb plate)400 meter Run

wodwell.com/wod/white

http://wodwell.com/wodwell.com/wod/weston

http://wodwell.com/wodwell.com/wod/whitten

http://wodwell.com/wodwell.com/wod/wittman

http://wodwell.com/wodwell.com/wod/weaver

http://wodwell.com/wodwell.com/wod/wes

http://wodwell.com/wodwell.com/wod/white


page 151 of 156

Squats (225/155 lb)5 Rope Climbs (15 ft)400 meter Run (45/35 lbplate)

wodwell.com/wod/wyk

“ZEUS”3 Rounds For Time 30 WallBall Shots (20/14 lb)30 Sumo Deadlift High-Pull(75/55 lb)30 Box Jump (20 in)30 Push Presses (75/55 lb)30 calorie Row30 Push-Ups10 Back Squat(Bodyweight)

wodwell.com/wod/zeus

“WILMOT”6 Rounds For Time 50 AirSquats25 Ring Dips

wodwell.com/wod/wilmot

“WOOD”5 Rounds For Time 400meter Run10 Burpee Box Jumps(24/20 in)10 Sumo-Deadlift High-pull(95/65 lbs)10 Thruster (95/65 lbs)1 minute Rest

aka: "Brett Wood"

wodwell.com/wod/wood

“ZEMBIEC”5 Rounds for Time 11 BackSquats (185/135 lbs)7 Burpee Pull-Ups (Strict)400 meter Run

During each burpee pull-upperform a strict push-up,jump to a bar that is ideally12 inches above your maxstanding reach, andperform a strict pull-up.

wodwell.com/wod/zembiec

http://wodwell.com/wodwell.com/wod/wyk

http://wodwell.com/wodwell.com/wod/zeus

http://wodwell.com/wodwell.com/wod/wilmot

http://wodwell.com/wodwell.com/wod/wood

http://wodwell.com/wodwell.com/wod/zembiec


page 152 of 156

THE GIRLS

“AMANDA”9-7-5 Reps For TimeMuscle-UpsSnatches (135/95 lbs)

wodwell.com/wod/amanda

“BARBARA”5 Rounds For Time 20 Pull-Ups30 Push-Ups40 Sit-Ups50 Air Squats3 Minutes Rest

Time each round. Score istotal time to complete theworkout.

wodwell.com/wod/barbara

“CHARLOTTE”21-15-9 Reps, For TimeOverhead Squats (95/65lb)Sumo Deadlift High Pull(95/65 lb)

wodwell.com/wod/charlotte

“DIANE”21-15-9 Reps For Time

“ANGIE”For Time 100 Pull-Ups100 Push-Ups100 Sit-Ups100 Air Squats

Complete all reps of eachexercise before moving tothe next.

wodwell.com/wod/angie

“BETTY”5 Rounds For Time 12 PushPress (135/95 lb)20 Box Jumps (24/ 20 in)

wodwell.com/wod/betty

“CHELSEA”EMOM in 30 minutes 5 Pull-Ups10 Push-Ups15 Air Squats

Each minute on the minute(EMOM), complete oneround of work. Score istotal number of 1-minuterounds completed, plusnumber of reps completedin first incomplete round. Ifyou finish all 30 rounds

“ANNIE”50-40-30-20-10 Reps ForTime Double-UndersSit-Ups

wodwell.com/wod/annie

“CANDY”5 Rounds for Time 20 Pull-Ups40 Push-Ups60 Air Squats

wodwell.com/wod/candy

“CINDY XXX”AMRAP in 20 minutes 10Pull-Ups20 Push-Ups30 Air Squats15 Pull-Ups30 Push-Ups45 Air Squats20 Pull-Ups40 Push-Ups60 Air Squats25 Pull-Ups50 Push-Ups75 Air Squats30 Pull-Ups60 Push-Ups90 Air Squats

http://wodwell.com/wodwell.com/wod/amanda

http://wodwell.com/wodwell.com/wod/barbara

http://wodwell.com/wodwell.com/wod/charlotte

http://wodwell.com/wodwell.com/wod/angie

http://wodwell.com/wodwell.com/wod/betty

http://wodwell.com/wodwell.com/wod/annie

http://wodwell.com/wodwell.com/wod/candy


page 153 of 156

Deadlift (225/155 lb)Handstand Push-Ups

wodwell.com/wod/diane

“EASY MARY”AMRAP in 20 minutes 5Handstand Push-Ups10 Pull-Ups25 Air Squats

wodwell.com/wod/easy-mary

“FRACTUREDFRAN”5 Rounds for Time 9Thrusters (95/65 lb)9 Pull-Ups

wodwell.com/wod/fractured-fran

“HARD CINDY”AMRAP in 20 minutes 5Weighted Pull-Ups (35/25lb)10 Incline Push-Ups (feeton 30/24" box)15 Squats (with 45/35 lbplate)

wodwell.com/wod/hard-cindy

“HELEN”3 Rounds For Time 400meter Run

under a minute your scoreis 30 (next time add +1rep to each exercise (6pull-ups, 11 push-ups, 16squats) each minute, andsee how many rounds youcan get in 30 minutes).

wodwell.com/wod/chelsea

“DOUBLEGRACE”For Time 60 Clean-and-Jerks (135/95 lb)

wodwell.com/wod/double-grace

“ELIZABETH”21-15-9 Reps For TimeSquat Cleans (135/95 lb)Ring Dips

wodwell.com/wod/elizabeth

“FRAN”21-15-9 Reps For TimeThrusters (95/65 lb)Pull-Ups

wodwell.com/wod/fran

“HEATHER”3 Rounds For Time 550meter Row12 Deadlifts (225/155 lb)

wodwell.com/wod/cindy-xxx

“DOUBLEHELEN”3 Rounds for Time 800meter Run42 Kettlebell Swings (1.5/1pood)24 Pull-Ups

wodwell.com/wod/double-helen

“EVA”5 Rounds For Time 800meter Run30 Kettlebell Swings (2/1.5pood)30 Pull-Ups

wodwell.com/wod/eva

“GWEN”15-12-9 Reps for LoadClean-and-Jerks (unbroken)

Rest as needed betweensets

Score is weight used for allthree unbroken sets. Eachset must be unbroken(touch and go at floor)only; even a re-grip off thefloor is a foul. Use sameload for each set.

http://wodwell.com/wodwell.com/wod/diane

http://wodwell.com/wodwell.com/wod/easy-mary

http://wodwell.com/wodwell.com/wod/fractured-fran

http://wodwell.com/wodwell.com/wod/hard-cindy

http://wodwell.com/wodwell.com/wod/chelsea

http://wodwell.com/wodwell.com/wod/double-grace

http://wodwell.com/wodwell.com/wod/elizabeth

http://wodwell.com/wodwell.com/wod/fran

http://wodwell.com/wodwell.com/wod/cindy-xxx

http://wodwell.com/wodwell.com/wod/double-helen

http://wodwell.com/wodwell.com/wod/eva


page 154 of 156

21 Kettlebell Swings (1.5/1pood)12 Pull-Ups

Start each round with a400 meter run, then 21 repof American-style(overhead) kettlebellswings and 12 pull-ups.

wodwell.com/wod/helen

“KARABEL”10 Rounds for Time 3Power Snatches (135/95 lb)15 Wall Ball Shots (20/14lb, 10/9 ft)

wodwell.com/wod/karabel

“LINDA”10-9-8-7-6-5-4-3-2-1 Reps,For Time Deadlift (1.5bodyweight)Bench Press (bodyweight)Clean (3/4 bodyweight)

wodwell.com/wod/linda

“MAGGIE”5 Rounds for Time 20Handstand Push-Ups40 Pull-Ups60 Pistols (AlternatingLegs)

wodwell.com/wod/maggie

21 Rings Dips

wodwell.com/wod/heather

“ISABEL”For Time 30 Snatches(135/95 lb)

Any single-movementground-to-overhead isacceptable (power snatch,full/squat snatch, splitsnatch).

wodwell.com/wod/isabel

“KAREN”For Time 150 Wall BallShots (20/14 lb, 10/9 ft)

wodwell.com/wod/karen

“LOLA”5 Rounds For Time 30Double Unders20 Knees-to-Elbows10 Handstand Push-Ups

wodwell.com/wod/lola

“MARGUERITA”50 Rounds for Time 1Burpee1 Push-Up1 Jumping-Jack

wodwell.com/wod/gwen

“HEAVY FRAN”15-12-9 Reps For TimeThrusters (135/95 lb)Weighted Pull-Ups (45/30lb)

For weighted pull-ups,placing a dumbbellbetween the legs above(crossed ankles works), oruse a weight vest, or a beltwith a kettlebell (1.5/1pood) between the legs.

wodwell.com/wod/heavy-fran

“JACKIE”For Time 1,000 Meter Row50 Thrusters (45/35 lb bar)30 Pull-Ups

wodwell.com/wod/jackie

“KELLY”5 Rounds For Time 400meter Run30 Box Jumps (24/20 in)30 Wall Ball Shots (20/14lb)

wodwell.com/wod/kelly

http://wodwell.com/wodwell.com/wod/helen

http://wodwell.com/wodwell.com/wod/karabel

http://wodwell.com/wodwell.com/wod/linda

http://wodwell.com/wodwell.com/wod/maggie

http://wodwell.com/wodwell.com/wod/heather

http://wodwell.com/wodwell.com/wod/isabel

http://wodwell.com/wodwell.com/wod/karen

http://wodwell.com/wodwell.com/wod/lola

http://wodwell.com/wodwell.com/wod/gwen

http://wodwell.com/wodwell.com/wod/heavy-fran

http://wodwell.com/wodwell.com/wod/jackie

http://wodwell.com/wodwell.com/wod/kelly


page 155 of 156

“MARY XXX”AMRAP in 20 minutes 10Handstand Push-Ups20 Pistols (alternating legs)30 Pull-Ups15 Handstand Push-Ups30 Pistols (alternating legs)45 Pull-Ups20 Handstand Push-Ups40 Pistols (alternating legs)60 Pull-Ups25 Handstand Push-Ups50 Pistols (alternating legs)75 Pull-Ups30 Handstand Push-Ups60 Pistols (alternating legs)90 Pull-Ups

wodwell.com/wod/mary-xxx

“NICOLE”AMRAP in 20 minutes 400Meter RunMax Pull-Ups

Score is total of unbrokenPull-Ups completed in allrounds.

wodwell.com/wod/nicole

“RUNNINGJACKIE”For Time 800 meter Run50 Thrusters (45/35 lbbarbell)

1 Sit-Up1 Handstand

wodwell.com/wod/marguerita

“NANCY”5 Rounds For Time 400meter Run15 Overhead Squats (95/65lb)

wodwell.com/wod/nancy

“ROAMINGDIANE”21-15-9 Reps for TimeDeadlift (225/155 lb)Handstand Walk (inmeters)

wodwell.com/wod/roaming-diane

“SPECIALMARY”For Time 5 StrictHandstand Push-Ups10 Pistols15 Strict Pull-Ups10 Strict Handstand Push-Ups20 Pistols30 Strict Pull-Ups15 Strict Handstand Push-Ups30 Pistols45 Strict Pull-Ups

“LYNNE”5 Rounds for Max RepsBench Press (bodyweight)Pull-Ups

Rest as needed betweenmovements and rounds

wodwell.com/wod/lynne

“MARY”AMRAP in 20 minutes 5Handstand Push-Ups10 Pistols (alternating legs)15 Pull-Ups

wodwell.com/wod/mary

“NASTY GIRLS”3 Rounds For Time 50 AirSquats7 Muscle-Ups10 Hang Power Cleans(135/95 lb)

wodwell.com/wod/nasty-girls

“ROW CINDYROW”AMRAP in 20 minutes 5Pull-Ups10 Push-Ups15 Air Squats20 calorie Row

wodwell.com/wod/row-cindy-row

http://wodwell.com/wodwell.com/wod/mary-xxx

http://wodwell.com/wodwell.com/wod/nicole

http://wodwell.com/wodwell.com/wod/marguerita

http://wodwell.com/wodwell.com/wod/nancy

http://wodwell.com/wodwell.com/wod/roaming-diane

http://wodwell.com/wodwell.com/wod/lynne

http://wodwell.com/wodwell.com/wod/mary

http://wodwell.com/wodwell.com/wod/nasty-girls

http://wodwell.com/wodwell.com/wod/row-cindy-row


page 156 of 156

30 Pull-Ups

wodwell.com/wod/running-jackie

“UPSIDE-DOWNANGIE”For Time 100 Air Squats100 Sit-ups100 Push-ups100 Pull-ups

wodwell.com/wod/upside-angie

10 Strict Handstand Push-Ups20 Pistols30 Strict Pull-Ups5 Strict Handstand Push-Ups10 Pistols15 Strict Pull-Ups

No kipping allowed on onthe handstand push-ups orpull-ups. Alternate legseach repetition on thepistols.

wodwell.com/wod/special-mary

“TIME PRIORITYDIANE”Max Reps in 4 minutes 30seconds 60 seconds ofDeadlifts (225/155 lb)60 seconds of HandstandPush-Ups45 seconds of Deadlifts(225/155 lb)45 seconds of HandstandPush-Ups30 seconds of Deadlifts(225/155 lb)30 seconds of HandstandPush-Ups

Total workout time is 4 minand 30 seconds. No restbetween exercises.

wodwell.com/wod/time-priority-diane

http://wodwell.com/wodwell.com/wod/running-jackie

http://wodwell.com/wodwell.com/wod/upside-angie

http://wodwell.com/wodwell.com/wod/special-mary

http://wodwell.com/wodwell.com/wod/time-priority-diane

http://wodwell.com/wodwell.com/wod/time-priority-diane

958 benchmark wods - wodturkey...15.3” amrap in 17 minutes 50 calorie row “fibonacci final”...

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