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CrossFit.com List

 

Update: May 25, 2016

The Benchmark Girls
Angie For Time
Complete all reps of each exercise before moving to the next.
  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats
Barbara 5 rounds for time.  Rest precisely 3 minutes between each round
  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats
Chelsea Each min on the min for 30 min
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
Cindy As Many Rounds As Possible in 20 minutes
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
Diane 21-15-9
  • Deadlift (M=225lbs, F=155lbs)
  • Handstand Push-ups
Elizabeth 21-15-9
  • Clean (M=135lbs, F=95lbs)
  • Ring Dips
Fran 21-15-9
  • Thruster (M=95lbs. F=65lbs)
  • Pull-ups
Grace 30 reps of:
  • Clean and Jerk (M=135lbs, F=95lbs)
Helen 3 Rounds of:
  • 400 meter Run
  • 21 Kettlebell Swings 1.5 pood (apx 55lbs)
  • 12 Pull-ups
Isabel 30 reps of:
  • Snatch (M=135 pounds. F=95lbs)
Jackie For Time
  • 1000 meter Row
  • 50 Thruster 45lbs
  • 30 Pull-ups
Karen For Time
  • 150 Wallballs
Linda
(aka "3 bars of death")
10/9/8/7/6/5/4/3/2/1 rep rounds for time
  • Deadlift 1 1/2 Body Weight
  • Bench Body Weight
  • Clean 3/4 Body Weight
Mary As Many Rounds As Possible in 20 minutes
  • 5 Handstand Push-ups
  • 10 1-Legged Squats (Pistols)
  • 15 Pull-ups
Nancy 5 rounds for time
  • 400 meter run
  • 15 Overhead Squat (M=95lbs. F=65lbs)
The New Girls
Annie 50-40-30-20 and 10 rep rounds; for time
  • Double Unders
  • Sit-ups
Eva 5 rounds for time.
  • 800 meter Run
  • 30 Kettlebell Swing 2 pood (apx 72lbs)
  • 30 Pull-ups
Kelly 5 rounds for time
  • 400 meter Run
  • 30 Box Jump 24"
  • 30 Wallballs
Lynne 5 rounds for max reps. There is NO time component to this WOD.
  • Body Weight Bench Press (e.g., same amount on bar as you weigh)
  • Pull-ups
Nicole As Many Rounds As Possible in 20 minutes
  • 400 meter Run
  • Max rep Pull-ups

Note number of pull-ups completed for each round.

Amanda

9, 7, 5 reps of:

  • Muscle-ups
  • Snatches (RX'ed M=135lbs, F=95lbs)
Other Workouts
100 Pull-ups For Time
  • 100 Pull-ups
3 Types of Pull-ups 10 Rounds for time.
  • 3 Weighted Pull-ups 45lbs
  • 5 Strict Pull-ups
  • 7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Annie Are You Ok? 21-15-9 reps, for time
  • 500 meter Row Each Round
  • Thruster (M=35lbs, F=25lbs) Dumbbells
  • Sumo Deadlift High Pull
  • Burpees
  • MedBall Clean 20lbs
  • Wallball
Bear Complex

7 Sets of the sequence: 5 Rounds, rest between rounds as needed. Max load in the final round

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press
RULES: No resting on the ground, even to re-grip, break up or combine movements in any way so as the following are met: the clean starts at the ground and finishes standing at full hip extension, the squats have to go below parallel and the presses finish locked out overhead. Jerking is acceptable as are squat cleans and Deadlifting then hang cleaning. The squats and the push press can be distinct or combined into thrusters . . but you can't receive the clean in a squat and go directly into a thruster . . stand first. There is not a time limit, rest anywhere anytime except on the ground!!! Starting weight: 65M/53F
Fight Gone Bad
  • Wallball 20lbs 10'
  • Sumo Deadlift to High Pull 75lbs (Reps)
  • Box Jump 24" (Reps)
  • Push Press 75lbs (reps)
  • Row (calories)

Every min move from through each of the 5 stations - the clock runs continuously - 1 min rest between rounds before repeating. 3/5 rounds

Filthy Fifty For Time
  • 50 Box Jumps, 24"
  • 50 Jumping Pull-ups
  • 50 Kettelbell Swings 1 pood (apx 35lbs)
  • Walking Lunges 50 Steps
  • 50 Knees to Elbows
  • 50 Push Press 45lb
  • 50 Back Extensions
  • 50 Wallballs
  • 50 Burpees
  • 50 Double Unders
GI Jane For Time
  • 100 Pull-up Burpees
Nasty Girl 3 rounds for time
  • 50 Squats
  • 7 Muscle-ups
  • 10 Hang Power Cleans 135lbs
Quarter Gone Bad 5 rounds for total reps
  • 15 secs of: Thrusters 135lbs
  • Rest-45 secs
  • 15 secs of: Weighted Pull-ups 50lbs
  • Rest-45 secs
  • 15 secs of: Burpees
  • Rest-45 secs
Tabata Something Else
  • Pull-ups
  • Push-ups
  • Sit-ups
  • Squats

32 consecutive Tabata intervals (20 secs work 10 secs rest). Score total reps of all rounds

Tabata This
  • Squats
  • Row
  • Pull-ups
  • Sit-ups
  • Push-ups

20 secs of work followed by 10 secs of rest repeated 8 times. 1 min rotation break between exercises. Each exercise is scored by the weakest number of reps (calories for the Row)

The 45's For Time:
  • 45 Double Unders
  • 45 Squat Clean 135lbs
  • 45 Ring Dips
  • 45 Double Unders
The Chief 5 Rounds of: Max rounds in 3 minutes, 1 minute rest of:
  • 3 Power Cleans 135lbs
  • 6 Push-ups
  • 9 Squat
The Crossfit Total (CFT)
  • Back Squat 1 rep
  • Press 1 rep
  • Deadlift 1 rep
Warm-up with several sets prior to starting each exercise. You get ONLY 3 attempts to hit your 1 rep max for each exercise. Your CFT score is the total of the highest weight completed in each exercise. See chart below.
CrossFit Total Rankings
based on tables by Kilgore, Rippetoe, et al.
(Aasgaard Co, 2006)
Men's Class Rankings
BwtUntrainedIntermediateAdvancedElite
114 228 468 646 836
123 246 510 695 901
132 265 546 745 848
148 296 618 833 1061
165 322 672 906 1149
181 348 722 969 1245
198 366 764 1017 1305
220 385 807 1071 1373
242 402 833 1102 1411
275 413 856 1128 1441
319 422 874 1150 1466
320+ 430 891 1169 1494
Women's Class Rankings
BwtUntrainedIntermediateAdvancedElite
97 134 270 370 480
105 143 291 400 507
114 155 314 426 537
123 164 333 452 566
132 173 351 473 594
148 190 389 520 648
165 206 417 560 709
181 220 451 598 737
198 237 474 630 788
199+ 250 506 662 826
The Nameless Workouts
For Time
  • 75 Push-ups
  • 50 Sumo Deadlift High Pull 95lbs
  • 50 Ring Dips
  • 30 Weighted Pull-ups 45lb
  • 25 Handstand Push-ups
For Time
  • 15 Handstand Push-ups
  • 1 L-Pull-up
  • 13 Handstand Push-ups
  • 3 L-Pull-up
  • 11 Handstand Push-ups
  • 5 L-Pull-up
  • 9 Handstand Push-ups
  • 7 L-Pull-up
  • 7 Handstand Push-ups
  • 9 L-Pull-up
  • 5 Handstand Push-ups
  • 11 L-Pull-up
  • 3 Handstand Push-ups
  • 13 L-Pull-up
  • 1 Handstand Push-ups
  • 15 L-Pull-up
For Time
  • 21 L-pull-ups
  • 20 One legged squats, alternating legs
  • 18 L-pull-ups
  • 16 One legged squats, alternating legs
  • 15 L-pull-ups
  • 12 One legged squats, alternating legs
  • 12 L-pull-ups
  • 8 One legged squats, alternating legs
For Time
  • 21 Hip-Back Extensions
  • 400 meter Run
  • 18 Hip-Back Extensions
  • 400 meter Run
  • 15 Hip-Back Extensions
  • 400 meter Run
  • 12 Hip-Back Extensions
  • 400 meter Run
  • 9 Hip-Back Extensions
  • 400 meter Run
  • 6 Hip-Back Extensions
  • 400 meter Run
  • 3 Hip-Back Extensions
  • 400 meter Run
For Time
  • Walking lunge 100 ft.
  • 21 Pull-ups
  • 21 Sit-ups
  • Walking lunge 100 ft.
  • 18 Pull-ups
  • 18 Sit-ups
  • Walking lunge 100 ft.
  • 15 Pull-ups
  • 15 Sit-ups
  • Walking lunge 100 ft.
  • 12 Pull-ups
  • 12 Sit-ups
  • Walking lunge 100 ft.
  • 9 Pull-ups
  • 9 Sit-ups
  • Walking Lunge 100 ft.
  • 6 Pull-ups
  • 6 Sit-ups
For Time:
  • 500 meter Row
  • 21 Push press 115lbs
  • 500 meter Row
  • 18 Push press 115lbs
  • 500 meter Row
  • 15 Push press 115lbs
  • 500 meter Row
  • 12 Push press 115lbs
For Time
  • 1000 meter Row
  • 25 Burpees
  • 750 meter Row
  • 50 Burpees
  • 500 meter Row
  • 75 Burpees
For Time
  • 50 Ring Dips
  • 400 meter Run
  • 50 Push-ups
  • 400 meter Run
  • 50 Handstand Push-ups
  • 400 meter Run
For Time
  • 10 GHD Sit-ups
  • 10 Hip & Back Extensions
  • 30 Thrusters 95lbs
  • 50 Pull-ups
  • 30 GHD Sit-ups
  • 30 Hip & Back Extensions
  • 20 Thrusters 95lbs
  • 35 Pull-ups
  • 50 GHD Sit-ups
  • 50 Hip & Back Extensions
  • 10 Thrusters 95lbs
  • 20 Pull-ups
For Time
  • 15 Power Clean 155lbs
  • 30 Ring Dips
  • 12 Power Clean 155lbs
  • 24 Ring Dips
  • 9 Power Clean 155lbs
  • 18 Ring Dips
  • 6 Power Clean 155lbs
  • 12 Ring Dips
  • 3 Power Clean 155lbs
  • 6 Ring Dips
For Time
  • 50 Box Jumps 20" Box
  • Rope Climb 5 ascents
  • 50 Kettlebell Swing 1.5 pood (apx 55lbs)
  • 50 Sit-ups
  • 50 Hang power clean 40lb dumbbell
  • 800 meter Run
  • 50 Back Extensions
3 Rounds For Time
  • 500 meter Row
  • 21 Burpees
  • 400 meter Run
3 Rounds For Time
  • 12 Muscle-ups
  • 75 Squats
3 Rounds For Time
  • 6 Muscle-ups
  • 30 Wallball 20lbs
  • 12 Handstand Push-ups
  • 15 Power clean 135lbs
3 Rounds For Time
  • 10 Deadlift 275lbs
  • 50 Double unders
3 Rounds For Time
  • 400 meter Run
  • 30 Overhead squats 75lbs
  • 21 Pull-ups
3 Rounds For Time
  • 10 Weighted Pull-ups
  • 30 Back Extensions
3 Rounds For Time
  • 400 meter Run
  • 15 Pull-ups
  • 50 Squats
  • 15 Pull-ups
5 Rounds For Time
  • 15 Hang Power Snatch 95lbs
  • 400 meter Run
5 Rounds For Time
  • 400 meter Run
  • 50 Squats
  • 30 Back Extensions
5 Rounds For Time
  • 3 Deadlifts
  • Handstand Push-ups, max reps
5 Rounds For Time
  • 25 Kettlebell swings 2 pood(70lbs)
  • 25 GHD Sit-ups
  • 25 Back Extensions
  • 25 Knees to Elbows
5 Rounds For Time
  • 30 Glute-Ham Sit-ups
  • 25 Back Extensions
5 Rounds For Time
  • 20 GHD Sit-ups
  • 5 Push jerk
5 Rounds For Time
  • 10 Wall Climbs
  • 10 Toes to Bar
  • 20 Box Jumps, 24" Box
7 Rounds For Time
  • 10 Sumo Deadlift High Pulls 95lbs
  • 10 Ring Dips
7 Rounds For Time
  • 3 Front Squat 185lbs
  • 7 L-Pull-ups
As Many Rounds in 15 mins
  • Row 250 meters
  • 25 Push-ups

As Many Rounds in 20 mins

  • 15 Clean & Jerk 95lbs
  • 400 meter Run
As Many Rounds in 20 mins
  • 10 Thrusters 65lbs
  • 10 Pull-ups
As Many Rounds in 20 mins
  • 5 Handstand Push-ups
  • 10 L Pull-ups
  • 15 Steps, Walking Lunge
As Many Rounds in 20 mins
  • 250 meter Row
  • 21 Sumo Deadlift High Pull 95lbs
  • 15 Pull-ups
As Many Rounds in 20 mins
  • 15 Pull-ups
  • 15 Ring Push-ups
  • 15 Back Extensions
  • 15 GHD Sit-ups
As Many Rounds in 20 mins
  • 5 Chest to bar Pull-ups
  • 10 Ring Dips
  • 15 Overhead Squat 95lbs