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
|
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
|
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
|
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
|
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 |
Bwt | Untrained | Intermediate | Advanced | Elite |
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 |
Bwt | Untrained | Intermediate | Advanced | Elite |
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 |
|
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
|