named crossfit wods
TRANSCRIPT
-
7/30/2019 Named CrossFit wods
1/18
CrossFit Named WODs
The Girls & HerosThe Benchmark Girls
Angie
100 Pull-ups
100 Push-ups100 Sit-ups
100 Squats
For Time
Complete all reps of eachexercise before moving to
the next.
Barbara
20 Pull-ups
30 Push-ups40 Sit-ups
50 Squats
Rest precisely three minutesbetween each round.
5 rounds, time each round
Chelsea
5 Pull-ups10 Push-ups
15 SquatsEach min on the min for 30min
Cindy
5 Pull-ups
10 Push-ups15 Squats
As many rounds as possible
in 20 min
Diane
Deadlift 225 lbs
Handstand push-ups 21-15-9 reps, for time
Elizabeth
Clean 135 lbs
Ring Dips 21-15-9 reps, for time
Fran
Thruster 95 lbs
Pull-ups 21-15-9 reps, for time
GraceClean and Jerk 135 lbs
30 reps for time
Helen
400 meter run1.5 pood Kettlebell swingx 21
Pull-ups 12 reps3 rounds for time
IsabelSnatch 135 pounds
30 reps for time
-
7/30/2019 Named CrossFit wods
2/18
Jackie
1000 meter rowThruster 45 lbs (50 reps)
Pull-ups (30 reps)For time
Karen
Wall-ball 150 shots
For time
Linda
(aka "3 bars of death")
Deadlift 1 1/2 BWBench BW
Clean 3/4 BW10/9/8/7/6/5/4/3/2/1 reprounds for time
Mary
5 Handstand push-ups
10 1-legged squats15 Pull-ups
As many rounds as possible
in 20 min
Nancy
400 meter run
Overhead squat 95 lbs x15 5 rounds for time
The New Girls
Annie
Double-undersSit-ups
50-40-30-20 and 10 reprounds; for time
Eva
Run 800 meters
2 pood KB swing, 30reps
30 pullups5 rounds for time.
Kelly
Run 400 meters
30 box jump, 24 inch box30 Wall ball shots, 20
pound ballFive rounds for time
Lynne
Bodyweight bench press(e.g., same amount on bar
as you weigh)pullups
5 rounds for max reps.There is NO time
component to this WOD.
Nicole
Run 400 metersMax rep Pull-ups
As many rounds as possiblein 20 minutes.
Note number of pull-upscompleted for each round.
-
7/30/2019 Named CrossFit wods
3/18
Amanda
9, 7 and 5 reps of:
Muscle-ups
Snatches (135/95 lb.)For Time
HERO WODSThe Hero Workouts
JT Handstand push-upsRing dips
Push-ups21-15-9reps, for time
MICHAEL Run 800 meters50 Back Extensions50 Sit-ups
3 rounds fortime
MURPH
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
For time.Partition thepull-ups,
push-ups,and squatsas needed.Start and
finish with amile run. Ifyou've got atwenty poundvest or body
armor, wearit.
DANIEL
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
For time.
JOSH
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
For time.
JASON100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
For time.
-
7/30/2019 Named CrossFit wods
4/18
25 Squats20 Muscle-ups
BADGER 95 pound Squat clean, 30 reps30 Pull-ups
Run 800 meters3 rounds fortime.
JOSHIE
40 pound Dumbbell snatch, 21 reps, rightarm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, leftarm
21 L Pull-ups
The snatches are full squat snatches.
3 rounds fortime.
NATE 2 Muscle-ups4 Handstand Push-ups
8 2-Pood Kettlebell swings
As many
rounds aspossible in 20minutes
RANDY75# power snatch, 75 reps For time
TOMMY V
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
For time
GRIFFRun 800 meters
Run 400 meters backwards
Run 800 metersRun 400 meters backwards
For time
RYAN
Five rounds of:
7 Muscle-ups
21 Burpees Each burpee terminates witha jump one foot above max standing
reach.
For time
ERINFive rounds of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
For time
MR. JOSHUAFive rounds of:
Run 400 meters
For time
-
7/30/2019 Named CrossFit wods
5/18
30 Glute-ham sit-ups250 pound Deadlift, 15 reps
DT
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps155 pound Push jerk, 6 reps
For time
DANNY
Rounds in 20 min of:
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups
Roundscompleted
HANSEN
Five rounds:
30 reps, 2 pood Kettlebell swing
30 Burpees
30 Glute-ham sit-ups
For time
TYLER
Five rounds:
7 Muscle-ups
21 reps 95 pound Sumo-deadlift high-pull
For time
LUMBERJACK 20
20 Deadlifts (275lbs)Run 400m20 KB swings (2pood)Run 400m20 Overhead Squats (115lbs)
Run 400m20 Burpees
Run 400m20 Pullups (Chest to Bar)Run 400m
20 Box jumps (24")Run 400m20 DB Squat Cleans (45lbs each)
Run 400m
For time
STEPHEN
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
For time
GARRETT
Three rounds of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups
For time
WAR FRANK Three rounds of:
25 Muscle-ups
For time
-
7/30/2019 Named CrossFit wods
6/18
100 Squats35 GHD situps
MCGHEE 275 pound Deadlift, 5 reps13 Push-ups
9 Box jumps, 24 inch boxRounds in 30min
PAUL
Five rounds of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
For Time
JERRY Run 1 mileRow 2K
Run 1 mile
For Time
NUTTS
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
For Time===
ARNIE
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
For Time
THE SEVEN
"The Seven" Seven rounds of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
For Time
RJ
Five rounds of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
For Time
LUCEWearing a 20 pound vest, three rounds of:
Run 1K
10 Muscle-ups
For Time
-
7/30/2019 Named CrossFit wods
7/18
100 Squats
JOHNSON245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps
Rounds in 20
Min
ROY
Five rounds
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
For Time
ADAM BROWN
Two rounds
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball145 pound Clean, 24 reps
For Time
COETen rounds
95 pound Thruster, 10 reps
10 Ring push-ups
For Time
SEVERIN50 Strict Pull-ups
100 Push-ups, release hands from floor atthe bottomRun 5KIf you've got a twenty pound vest or body
armor, wear it.
For Time
HELTONThree rounds of:Run 800 meters30 reps, 50 pound dumbbell squat cleans30 Burpees
For Time
JACK 115 pound Push press, 10 reps10 KB Swings, 1.5 pood
10 Box jumps, 24 inch boxMax Roundsin 20 Min
FORREST
Three rounds
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters
For Time/td>
BULGER
Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
For Time
-
7/30/2019 Named CrossFit wods
8/18
BRENTON
Five rounds of:Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest orbody armor, wear it.
For Time
BLAKE
Four rounds of:
100 foot Walking lunge with 45lb plateheld overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
For Time
COLLIN
Six rounds of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12
reps
For Time
THOMPSON
10 rounds of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10meters
Begin the rope climbs seated on the floor.
For Time
WHITTEN
Five rounds of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
For Time
BULL
Two rounds of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
For Time
RANKEL225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
AMRAP, 20Minutes
HOLBROOKTen rounds
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Each RoundFor Time
-
7/30/2019 Named CrossFit wods
9/18
Rest 1 minute
LEDESMA
Complete as many rounds as possible of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps
in 20 Minutes
WITTMAN
Seven rounds of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box
For Time
MCCLUSKEY
Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters
For Time
WEAVER
Four rounds of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
For Time
ABBATE
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters155 pound Clean and jerk, 21 reps
Run 1 Mile
For Time
HAMMER
Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round
Each RoundFor Time---
MOORE 15 ft Rope Climb, 1 ascent
Run 400 metersMax rep Handstand push-ups
Rounds in 20min
WILMOTSix rounds of:
50 Squats
25 Ring dips
For Time
MOON Seven rounds of: For Time
-
7/30/2019 Named CrossFit wods
10/18
40 pound dumbbell Hang split snatch, 10reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10reps Left arm
15 ft Rope Climb, 1 ascent
Alternate feet in the split snatch sets.
SMALL
Three rounds of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters
For Time
MORRISON
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
For Time
MANIONSeven rounds of:
Run 400 meters
135 pound Back squat, 29 reps
For Time
GATOREight rounds of
185 pound Front squat, 5 reps
26 Ring push-ups
For Time
BRADLEY
10 rounds of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
For Time
MEADOWS
20 Muscle-ups
25 Lowers from an inverted hang on therings, slowly, with straight body and arms
30 Ring handstand push-ups35 Ring rows
40 Ring push-ups
For Time
SANTIAGO
Seven rounds of:
35 pound Dumbbell hang squat clean, 18reps
18 Pull-ups
135 pound Power clean, 10 reps
For Time
-
7/30/2019 Named CrossFit wods
11/18
10 Handstand push-ups
CARSE
21-18-15-12-9-6-3 reps of:
95 pound Squat clean
Double-under
185 pound Deadlift24" Box jump
Begin each round with a 50 meter Bearcrawl.
For Time
BRADSHAW
10 rounds of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
For Time
-
7/30/2019 Named CrossFit wods
12/18
CrossFit Traveling WODs (Workout of the day)
Run 1/2 mile 50 air squats - 3 rounds. Run 1 mile and do 10 push-ups every 1 minute. "Susan" Run 200m 10 squats 10 push ups 5 rounds. Sprint 200m and do 25 push ups, 3 rounds. 5x 400M sprints. 10 X 100 m dash. Run 1 mile, lunging 30 steps every 1 minute. 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set. 10 vertical jumps, run 400 meters, 5 rounds. run 400m air squat 30 hand stand 30 seconds 3 rounds for time Run with high knees for 15 seconds and drop into a pushup, get back up and run
with high knees again for 15 seconds.......repeat 5x. Each pushup counts as 1 rep.
Rest. Do 3 more rounds.
10x 50 meter sprint. Run 1 mile, stopping every minute to do 20 air squats. Run 200 meters, 50 squats, 3 rounds Warm up. Run 100 meters and do 20 air squats. 10 rounds. 400m run/sprint 30 air squats, 3rounds for time. Sprint 50 meters, 10 pushups. 10 rounds. 10 push-ups, 10 hollow rocks, run 200 meters....5 rounds. Rower 500m, x50 Air squats x 20 box jumps 3 rds 10 air squats every 1 minute of your 1 mile run.
-
7/30/2019 Named CrossFit wods
13/18
Workout...Handstand for 30 seconds or 5 handstand push ups...400 meter run. 4rounds.
10 burpies, 100 meter sprint 10x for time. Run 400 meters, 50 air squats. 4 rounds. 50 sit-ups, 400 meter run or sprint or walk. 3 rounds. Run 1 minute, squat 1 minute 5 rounds. Sprint 100m 30 squats...8 rounds. Run 1 mile, plus 50 squats-for time.
Run 1 mile with 100 air squats at midpoint, for time.
Run 1 mile for time. Death by Pull-up (1 pull up/min , 2 pull-up 2nd min etc..for 20 mins) you have
the entire minute to complete your reps, once u fail to meet the standard you start
over at 1.
Death by push up Up/downs (weights on feet, rope or band to support up movement) Air squats Man Down (10lb weight p/u with ea arm, press x2 then pull-up = 1rd. 30 second handstand, 60 second squat hold ( at the bottom of the squat) - 5 rounds 10 push-ups 10 sit ups 10 squats - 10 rounds. 200 air squats for time. 10 Handstand push ups and a 200m run 3 rounds. Tabata squats and tabata pushups. 5 push ups 5 squats 5 sit ups, 20 rounds. Walk 100 meters on your hands, even if it is 2 meters at a time.
-
7/30/2019 Named CrossFit wods
14/18
Invisible Fran...21-15-9 of air squats and push ups for time. 25 pressing snatch balances each arm. No weight. Spend a total of 5 minutes in a handstand, or headstand. If you are using the
headstand do not stay over a minute at a time.
10 push ups 10 air squats and 10 sit ups, 6 rounds for time. Do one air squat and take one breath, ( you can breath all you want while you do
the squat or squats) do 2 and take 2 breaths etc...up to 10, and then come back
down to one.
3 vertical jumps 3 squats 3 long jumps - 5 rounds.
Handstand 30 seconds and 10 squats, 8 rounds. 10 push-ups 100M dash 10x. Tabata squats. Handstand 30 seconds and 20 air squats, 5 rounds. 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10
handstand jackknife to straddle jump.
100 air squats for time. 4x 25 jumping squats 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds...for time. 100 burpies for time. 10 push-ups 10 squats 10 sit ups 10 rounds. spend a total of 3 minutes in a handstand. 100 air squats for time. Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
-
7/30/2019 Named CrossFit wods
15/18
Sprint 100 meters, Walk 100 meters, 10 rounds. 100 push ups for time. 10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups. 10 walking lunges, 10 push-ups, 10 rounds. Tabata Squats. 50 split jumps for time. "L" sit off the floor. 10 rounds of 10 seconds...if you can't do it sit with your legs
straight out and try to lift your heels of the ground for 10 seconds instead!
handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5rounds.
10 push-ups, 10 squats, 10 rounds. Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score. Handstand to Jack-Knife to vertical jump. 30 Reps. 7 squats, 7 burpies, seven rounds, for time. 10x 30 second handstand to 30 second bottom of the squat hold. Burpee to the push up position, do 10 push ups, burpie out. 5 rounds. 100 burpies for time. 5 squats, 5 push-ups, 5 sit ups, 20 rounds. Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds.
Use the transition times as your rest periods...they should be as brief as possible.
-
7/30/2019 Named CrossFit wods
16/18
5 push ups with a 30 second plebs plank(a hold at the top of the push up, armsextended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then
3x 100m dash @ 80%.
Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%. Handstand 10 seconds jack-knife to vertical jump. 25 reps... Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend
before the arms bend!
50 air squats x 5. Rest equal amounts as it took to do each 50.
30 push ups, 30 second handstand or Plebs Plank..3 rounds.
10 sit ups and 10 burpies...10 rounds-for time. handstand hold, 30 seconds, squat hold 30 seconds...10 rounds. 250 jumping jacks...for time. 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time. Tabata Push-ups. 30 second handstand against a wall, followed by a 30 second static hold at the
bottom of the squat. 5 rounds.
with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 roundsfor time.
air squat x 10 push up x 10 sit up x 10 3 rounds for time Do Tabata Squats with eyes closed. bottom to bottom ( rest at the bottom of the squat instead of standing....without
support on your hands or butt and make the bottom good, straight back, butt
back).....tabata squats.
-
7/30/2019 Named CrossFit wods
17/18
20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds. Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds. 50 air squats, 4 rounds. rest for 2 minutes between rounds. 3x 20 tuck jumps. 3x 30 second handstands. 20 jumping jacks, 20 burpies, 20 air squats...3 rounds Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first.
Rest and recover and do the runs with a rest in between that is as long as it took
you to run your first 800.
100 air squats 3 min. rest, 100 air squats. Test yourself on a max set of push ups...tight body chest to the floor...full
extension!
If you cannot do "mens style" do your pushups from the knees. After that do 100air squats for time.
Tabata...20 seconds on 10 second rest 8 rounds of...tuck jumps and then sit ups 5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5
handstand to jacknife to split jump, 3 rounds...for form
50 burpies for time. 5 pushups, 5 squats, 5 sit-ups - 20 rounds Tabata Squats Air squatsx20, Burpiesx20, Push-Upsx20 - 3 rounds...for time. Farmers walk - pick up two heavy dumbbells/weights or kettlebells and walk for
distance. Thick handled grips add misery.
-
7/30/2019 Named CrossFit wods
18/18
Waiters walk- Hold a weight (dumbell, kettlebell, etc.) overhead and walk fordistance. Awesome stabilizer work.