Crossfit Wod List
Crossfit Wod List
QUALIFIERS
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"Shoulder-to-Overhead" wodwell.com/wod/open-12-3
means you start with a Every round begins with 4
barbell on your shoulders bar muscle-ups before
and move the bar moving to the barbell for 2 OPEN 13.1
overhead with your arms cleans. Each round the AMRAP in 17 minutes 40
any way you like (ie: strict athlete will progress to a Burpees
press, push press, push heavier barbell. 30 Snatches (75/45 lbs)
jerk, etc.) 30 Burpees
The athletes score is the 30 Snatches (135/75 lbs)
wodwell.com/wod/open-13-2 total time it takes for them 20 Burpees
to complete the event. If 30 Snatches (165/100 lbs)
an athlete is unable to 10 Burpees
OPEN 13.5 complete all the reps, they Max Snatches (210/120
As Many Reps as Possible will be ranked by total reps lbs)
in 4 minutes 15 Thrusters completed, with ties being
(100/65 lbs) broken by the time of In the case of a tie, the
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15 Chest-to-Bar Pull-ups completion of the last athlete with the faster time
successful rep. to finish their last complete
If 90 reps (3 rounds) are set of Snatches will be
completed in under 4 ranked higher.
minutes, time extends to 8 wodwell.com/wod/muscle-clean-
ladder
minutes. If 180 reps (6 wodwell.com/wod/open-13-1
rounds) are completed in
under 8 minutes, time
extends to 12 minutes. Etc.
OPEN 11.2 OPEN 13.4
As Many Reps as Possible As Many Reps as Possible
wodwell.com/wod/open-13-5 in 15 minutes 9 Deadlifts in 7 minutes 3 Clean-and-
(155/100 lbs) Jerks (135/95 lbs)
12 Push-Ups 3 Toes-to-Bars
OPEN 14.3 15 Box Jumps (24/20 in) 6 Clean-and-Jerks (135/95
As Many Reps as Possible lbs)
wodwell.com/wod/open-11-2
in 8 minutes 10 Deadlifts 6 Toes-to-Bars
(135/95 lbs) 9 Clean-and-Jerks (135/95
15 Box Jumps (24/20 in) lbs)
15 Deadlifts (185/135 lbs)
OPEN 11.5
9 Toes-to-Bars
15 Box Jumps (24/20 in) As Many Reps as Possible 12 Clean-and-Jerks (135/95
20 Deadlifts (225/155 lbs) in 20 minutes 5 Power lbs)
15 Box Jumps (24/20 in) Cleans (145/105 lbs) 12 Toes-to-Bars
25 Deadlifts (275/185 lbs) 10 Toes-To-Bars If you complete the round
15 Box Jumps (24/20 in) 15 Wall Balls (20/14 lbs) of 12, go on to 15. If you
30 Deadlifts (315/205 lbs) (10 ft) complete 15, go on the 18,
15 Box Jumps (24/20 in) etc.
35 Deadlifts (365/225 lbs) wodwell.com/wod/open-11-5
15 Box Jumps (24/20 in) wodwell.com/wod/open-13-4
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Ground-to-Overheads REGIONALS
RAPID FIRE (45/35 lb)
12.4
For Time 6 Snatches (50/40 50 Toes-to-Bars
kg) 100 foot Overhead Walking For Time 50 Back Squats
5 Snatches (60/45 kg) Lunges (45/25 lb plate) (135/95 lbs)
4 Snatches (70/50 kg) 150 foot Sprint 40 Pull-Ups
3 Snatches (80/55 kg) 30 Shoulder-to-Overheads
2 Snatches (90/60 kg) This is a chipper workout. (135/95 lbs)
1 Snatches (100/65 kg) Athletes begin behind the 50 Front Squats (85/65 lbs)
line. At Go, they move to 40 Pull-Ups
Time cap: 4 minutes the rower and row 20 30 Shoulder-to-Overheads
calories. They then move (85/65 lbs)
Any type of Snatch will be through each element, 50 Overhead Squats (65/45
acceptable. Score will be completing all reps before lbs)
time completed in, or moving on. The overhead 40 Pull-Ups
number of reps done in the walking lunges are 50 feet 30 Shoulder-to-Overhead
4 min cap. out and 50 feet back. The (65/45 lbs)
sprint is 50 feet out, 50
wodwell.com/wod/rapid-fire feet back, 50 feet out to wodwell.com/wod/regionals-12-4
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At Go, they will jump to the Time Cap: 7 minutes 100 one-arm snatches,
rings and perform the advancing the dumbbell
workout as described. For this event, the athlete after every 20 repetitions.
Their result is the time to will begin on a starting After the 100th rep, the
complete the entire mat. At the call of "3-2-1 athlete moves to the finish
workout. There is a 15min Go!" the athlete will move mat and the workout is
cap. If an athlete cannot to a set of rings and begin complete.
finish in the time cap, their performing burpee muscle-
result is the time cap plus ups. After the 30th wodwell.com/wod/regionals-13-4
a one second penalty for repetition, the athlete will
each rep not completed. If move to the finishing mat
the athlete is not able to and the workout is REGIONALS
complete a single muscle- complete. 13.7
up or a single snatch, they 4 Rounds for Time 2 Rope
receive a DNF and are wodwell.com/wod/regionals-13-3
Climb (15 ft)
eliminated from the 100 foot Sprint
competition. 4 Squat Cleans (225/135
REGIONALS
lbs)
wodwell.com/wod/regionals-11-5 13.6 100 foot Sprint
For Time 100 Double
Unders Time Cap: 10 minutes
REGIONALS 50 Handstand Push-Ups
12.2 40 Toes-to-Bars For this event, the athlete
For Time 2000 meter Row 30 Shoulder-to-Overheads will begin standing on the
50 Pistols alternating One- with Axle (160/100 lbs) starting mat. At the call of
Legs 90 foot Walking Lunges "3-2-1 Go!" the athlete
30 Hang Cleans (225/135 with Axle (160/100 lbs) begins the rope climbs.
lbs) Once 2 ascents are
Time Cap: 15 minutes completed, they will run
wodwell.com/wod/regionals-12-2 across the stadium to their
For this event, the athlete barbell and perform 4
begins on the starting mat. squat cleans, then advance
REGIONALS At the call of "3-2-1 Go!" their barbell to the next
12.5 the athlete moves off their number. They will then run
mat and performs double- back across the stadium
Snatch Ladder 1 Snatch
unders. Once 100 double- and begin their second
(155/105 lb)
unders are completed, the round of rope climbs and
1 Snatch (165/115 lb)
athlete will proceed under then squat cleans. Once
1 Snatch (175/125 lb)
the wall and perform 50 the fourth round of squat
1 Snatch (185/130 lb)
handstand push-ups. Then, cleans are completed, the
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1 Snatch (195/135 lb) the athlete will move to athlete will move directly
1 Snatch (205/140 lb) the pull-up bar and to the finishing mat
1 Snatch (215/145 lb) perform 40 toes-to-bar. (without running across the
1 Snatch (225/150 lb) The athlete will then move stadium), and the workout
1 Snatch (235/155 lb) to the axle, pick up the is complete.
1 Snatch (245/160 lb) weight, and begin the
1 Snatch (255/165 lb) shoulder-to-overhead, wodwell.com/wod/regionals-13-7
1 Snatch (265/170 lb) advancing forward after
1 Snatch (275/175 lb) each 10 repetitions. Once
1 Snatch (285/180 lb) the 30th rep is completed, REGIONALS
1 Snatch (295/185 lb) the athlete will begin 14.3
lunging from the white 3 Rounds for Time 50
20 Double Unders before number to the finish line Pistols alternating each leg
each Snatch with the weight in the front 7 Muscle-Ups
rack position. After the 10 Hang Power Cleans
Athlete has 50 seconds to athlete has lunged the (175/115 lbs)
complete 20 Double weight across the
Unders and 1 snatch. If designated line and come Time Cap: 16 minutes
athlete is able to complete to full extension, they will
both movements before 50 drop the weight. They This event begins with the
seconds is up, athlete may must then move over the athlete on a starting mat.
advance to the next barbell to the finish mat to At the call of "3-2-1 Go!"
station, which starts with complete the workout. they move forward and
20 more Double Unders perform 50 pistols
and another Snatch at the wodwell.com/wod/regionals-13-6
alternating each leg (25 at
next weight. Score is each designated area),
total number of reps then move to the rings for
completed through the last REGIONALS 7 muscle-ups, then to the
snatch. If athlete is unable 14.2 barbell for 10 hang power
to perform a Snatch cleans. The athlete will
For Rounds Max Distance
weight, tie-breaker is move the bar to the next
Handstand Walk
max Double Unders in designated lifting area
the 50 second window. after finishing the hang
Time Cap: 3 minutes
power cleans. After 3
wodwell.com/wod/regionals-12-5
Athletes will begin at the rounds are completed the
starting line and will walk athlete moves to the finish
as far as possible on their mat and the event is
REGIONALS
hands without their feet complete.
touching the ground. If the
athlete kicks up to their wodwell.com/wod/regionals-14-3
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repetition, as long as all their next round. After the performing 50 reps at each
the overhead squat 10th rope climb is station and moving the
requirements are met. complete they will run barbell and box back
After a squat snatch, the across the stadium to their through the designated
athlete must perform two round marker and advance areas. When the monitor
additional overhead squats the round marker to the displays 50 calories, the
to complete the set. finish mat. When the athlete will get off the
athlete and round marker rower and move to the
Mens starting weights are on the finish mat the finish mat and the event is
(pounds): 135, 185, 225, event is complete. complete.
255 Womens starting
weights (pounds): 85, 125, wodwell.com/wod/regionals-14-5 wodwell.com/wod/regionals-14-6
155, 175
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REGIONALS wodwell.com/wod/regionals-15-5
14.4 REGIONALS
21-15-9-6-3 Reps For Time 16.3
Strict Handstand Push-Ups
REGIONALS
For Time 104 Wall Ball
Front Squats (195/125 lbs) 16.1
Shots (24/14 lbs)
Burpees 52 Pull-Ups For Time 0:00-2:00
10 Squat Snatches
Time Cap: 20 minutes Time Cap: 6 minutes (185/135 lbs)
2:00-4:00
This event begins with the This event begins with the 8 Squat Snatches (205/145
athlete on a starting mat. athlete on the starting lbs)
At the call of "3-2-1 Go!" mat. At the sound of the 4:00-6:00
they move forward, go beep, the athlete will move 6 Squat Snatches (225/155
under the wall and perform forward to the wall-ball lbs)
21 strict handstand push- targets (10 ft) to perform 6:00-8:00
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ups, then move to the 104 wall-ball shots. The 4 Squat Snatches (245/165
barbell for 21 front squats, first 26 reps will be lbs)
then 21 burpees jumping performed to the left of the 8:00-11:00
over the bar. After finishing target to the left, and the 2 Squat Snatches (265/175
the burpees they will next 26 reps will be lbs)
advance the barbell to the performed to the right of
next designated lifting that target. After 52 reps, Time Cap: 11 minutes
area. They then move back the athlete will switch to
to the wall and start the the target on the right, This event begins with the
round of 15s. After the completing 26 reps to the athlete on the starting
round of 3s, the athlete left and 26 reps to the mat. At the sound of the
moves to the finish mat right. When the last wall- beep, the athlete will move
and the workout is ball shot has been forward to the barbell and
complete. successfully completed, perform 10 snatches. Once
the athlete will move to the 10 snatches are
wodwell.com/wod/regionals-14-4 the pull-up bar for 52 pull- completed, they will roll
ups. Upon completing their the bar forward to the next
last pull-up, the athlete will station, add weight, then
REGIONALS move to the finish mat. perform 8 snatches. At
14.7 Time stops when the each subsequent station
athlete reaches the finish the reps will decrease
For Time 64 Pull-Ups
mat. When the 6-minute while the load increases.
8 Overhead Squats
time cap for Event 3 is Each station will also have
(205/135 lbs)
reached, athletes will have a cut-off time by which all
1 minute to return to their the reps must be
Time Cap: 6 minutes
starting mat. The clock will completed in order to
This event begins with the continue to run, and at the proceed forward. Once an
athlete on a starting mat 7:00 mark Event 4 will athlete has completed all
and at the call of "3-2-1 begin. the required reps for a
Go!" they move forward given load, they may
and perform 64 pull-ups. wodwell.com/wod/regionals-16-3 immediately advance and
They will then move do not need to wait for the
forward to the barbell and clock before moving to the
begin squatting. After 8
REGIONALS next station. Time stops
overhead squats are 16.6 when the athlete reaches
complete, the athlete will the finish mat. Athletes will
For Time 1000 meter Bike
move to the finishing mat use one barbell for the first
100 feet Handstand Walk
and the event is complete. 3 stations, adding weight
10 Overhead Squats
each time they move it
(225/155 lb)
wodwell.com/wod/regionals-14-7 forward, and will then
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wodwell.com/wod/squat-clean-
pyramid
THE
SEPARATOR
For Time For Men:
12 Ring Handstand Push-
Ups
15 Back Squats (225 lb)
20 Burpees
9 Ring Handstand Push-
Ups
18 Front Squats (205 lb)
20 Burpees
6 Ring Handstand Push-
Ups
21 Overhead Squats (185
lb)
20 Burpees
For Women:
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wodwell.com/wod/the-separator
TRIPLE-G
CHIPPER
For Time 100 Pull-Ups
80 GHD Sit-Ups
60 Pistols (alternating legs)
40 calorie Row
20 Dumbbell Push Presses
(100/70 lb)
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wodwell.com/wod/triple-g-
chipper
WZA ONLINE
CHALLENGE
17.3 & 17.4
For Load and Reps in 19
minutes From 0:00-5:00:
Find 1-Rep Max Snatch
From 14:00-19:00:
Find 1-Rep Max Snatch
wodwell.com/wod/wza-online-
challenge-17-3-17-4
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WZA ONLINE
CHALLENGE
17.7
For Time 1,000 meter Row
15/12 Ring Muscle-Ups
30 Thrusters (95/65 lbs)
wodwell.com/wod/wza-online-
challenge-17-7
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wodwell.com/wod/angela Buy In and Cash Out with: Use one barbell, from the
1 mile Run ground (no rack). Athlete
must change loads.
ARMBLASTER wodwell.com/wod/alexander-
lopez
2000 wodwell.com/wod/bamf-v2
AMRAP in 8 minutes 12
Ring Dips ANNIE, ARE
10 Strict Presses (20/15 kg BASELINE
YOU OK?
bar) For time 500 Meter Row
8 Thrusters (20/15 kg bar) 21-15-9 Reps for Time Row 40 Air Squats
(for Calories)
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BRANDONS wodwell.com/wod/blackjack
CROSSFIT
BAD DAY TOTAL II
3 Rounds for Time 15 BOTTLE Sum of the Best of Each
Overhead Squats (95/65 ROCKET Lift Clean
lbs) Bench Press
15 L-Pull-Ups For Time 25 Burpees
Overhead Squat
15 Split Jerks (95/65 lbs) 25 Power Cleans (135/95
15 Knees-to-Elbows lb)
aka: "The Other Total," this
25 Burpees
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15 Squat Hang Cleans 7 Wall Ball Shots (20/14 lb) WOD is a variant of
(95/65 lbs) at the top of each minute "CrossFit Total" Athlete
15 Back Extensions (25/10 gets 3 attempts at each
lbs plate) Workout starts with lift. Weight must increase
burpees. At the top of each after each successful
wodwell.com/wod/brandons-bad- minute (starting at the 1- attempt at each
day minute mark) perform 7 movement. Weight may
wall ball shots, then not be decreased after first
continue the workout attempt. A failed rep
CALVARIO where you left off. counts as an attempt.
Three AMRAPs in 24 Score is the total of max
minutes AMRAP in 6 wodwell.com/wod/bottle-rocket effort on all three lifts.
minutes: Clean is from the ground,
5 Sumo Deadlift High-Pulls power or full/squat.
(60/40 kg) BROOMSTICK
10 Hang Squat Cleans MILE wodwell.com/wod/crossfit-total-ii
(60/40 kg) For Time 25 Back Squats
15 Push Presses (60/40 kg) 25 Front Squats
25 Overhead Squats
DAN
Rest 3 minutes 400 meter Run 4 Rounds for Load and
25 Shoulder Presses Time 21 Overhead Squats
Then, AMRAP in 6 minutes: 25 Push Presses 400 Meter Run
50 Double-Unders 25 Push Jerks
100 meter Shuttle Sprint 400 meter Run Athlete selects the weight
250 meter Row 50 Hang Cleans for overhead squats. Score
400 meter Run is load and time as pounds
Rest 3 minutes 50 Snatches per second (ex: 135/13:05
400 meter Run = 135/785 = .172 lbs/sec).
Then, AMRAP in 6 Minutes:
15 Pull-Ups Perform all movements wodwell.com/wod/dan
30 Box Jump-Overs (60/50 except the run with a PVC
cm) pipe (or broomstick). An
45 Air Squats advanced variant of this DELIGIANNIS
WOD is "PainStorm XII" SANDBAG
Complete all three AMRAPs (aka: Olympic Bar Mile) For Time 100 Sandbag Get-
including rest between
Ups
each with a running clock. wodwell.com/wod/broomstick-
100 Sandbag Cleans
Score is the total number mile
100 Sandbag Squats
of points for all three parts.
100 Ground-to-Shoulder
For the first and third
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perform as many Time Cap: 50 minutes 400 meter Run at start and
repetitions as possible after each 40-rep
(AMRAP) of each section, wodwell.com/wod/d-day- movement
during the time allotted. remembrance-wod
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FLY HIGH 22
FELIX THE AMRAP in 13 minutes (with HOPE
CAT a Partner)
3 Rounds, For Total Reps in
6 Rounds for Time 9 22 calorie Row
17 minutes 1 Minute
Burpees 22 Power Cleans (95/65
Burpees
9 Box Jumps (24/20 in) lbs)
1 Minute Power Snatch
9 Pull-Ups 22 Wall Balls (20/14 lbs)
(75/55 lbs)
9 Thrusters (40/20 kg) 22 Toes-to-Bar
1 Minute Box Jump (24/20
9 Toes-to-Bar in)
Perform as many reps as
possible (AMRAP) with one 1 Minute Thruster (75/55
If you have a weight vest lbs)
partner working at a time.
wear it. 1 Minute Chest-to-Bar Pull-
Break up the work as
needed. Ups
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JACINTO
GAME PLAN
GEORGIE STORM
Every 2 Minutes in 10
AMRAP in 21 minutes Buy- For Time 69 Double-Unders
minutes 1 Hang Squat
in: 65 Sit-Ups 69 Air Squats
Snatch
69 Push-Ups
2 Overhead Squats
Then AMRAP in remaining 69 Pull-Ups
time: Work up to a max weight. 69 Wall Ball Shots (20/14
7 Burpees Athlete is allowed 2 lb)
11 Push-Ups attempts at each weight. 69 Kettlebell Swings
22 Kettlebell Swings (54/35 69 Deadlifts (95/65 lb)
lb) wodwell.com/wod/game-plan 69 Double-Unders
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32 Kettlebell Swings (1.5/1 do 50 reps of each of the aka: "Luke" for "Lift Up
pood) other movements. Do 90 Autism"
16 Pull-Ups seconds of jump rope
50 Air Squats again to start round two, wodwell.com/wod/lift-luke
25 Kettlebell Swings (1.5/1 then do 40 reps of each of
pood) the other movements, etc.
12 Pull-Ups LINCHPIN TEST
32 Air Squats wodwell.com/wod/ivan-terrible 11
16 Kettlebell Swings (1.5/1 For Time 7 Squat Snatch
pood) (185/135 lb)
8 Pull-Ups JERRY
11 Muscle-ups
16 Air Squats SWINGER 100 Double-Unders
8 Kettlebell Swings (1.5/1 For Time 30 Wall Ball Shots 11 Muscle-Ups
pood) (20/14 lbs) 7 Squat Snatch (185/135
4 Pull-Ups 30 Kettlebell swings (2/1.5 lb)
8 Air Squats pood)
4 Kettlebell Swings (1.5/1 60 Box Jumps (24/20 in) wodwell.com/wod/linchpin-test-
pood) 30 Kettlebell Swings (2/1.5 11
2 Pull-Ups pood)
30 Wall Ball Shots (20/14
wodwell.com/wod/jonesworthy
lbs) LINCHPIN TEST
3
wodwell.com/wod/jerry-swinger 3 Rounds for Time 21 Wall
KAREN +
Balls (20/14 lb)
JOHNNY
14 Handstand Push-Ups
For Time 35 Pull-Ups JONNY BOI 7 Deadlifts (315/205 lb)
35 Burpees For Time 50 Sit-Ups
35 Hang Power Cleans 21 Strict Pull-Ups wodwell.com/wod/linchpin-test-3
(115/75 lb) 21 Push Press (95/65 lbs)
35 Push Press (115/75 lb) 400 meter Run
35 Kettlebell Swings (53/35 15 Strict Pull-Ups LINCHPIN TEST
lb) 15 Push Press (115/85 lbs) 6
35 Sit-Ups 800 meter Run
4 Rounds for Time 21 Wall
35 Pull-Ups 9 Strict Pull-Ups
Balls (20/14 lb)
9 Push Press (135/105 lbs)
wodwell.com/wod/karen-johnny
18 Pull-Ups
1 Mile Run
15 Kettlebell Swings (1.5/1
50 Sit-Ups
pood)
12 Handstand Push-ups
wodwell.com/wod/jonny-boi
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wodwell.com/wod/linchpin-test-6
L.A.G.
KIANA
19 Rounds for Time (with a
4 Rounds for Time 2 Squat
Partner) 2 Legless Rope LINCHPIN TEST
Cleans (185/125 lbs)
Climbs
15 Push-Ups 9
6 Kettlebell Swings (2/1.5
99 Double Unders 5 Rounds for Time 50 foot
pood)
12 Sit-Ups Handstand Walk
16 GHD Sit-Ups
23 Deadlifts (185/125 lbs) 5 Squat Cleans (225/155
One partner works while 13 Box Jumps lb)
the other rests. Partition
wodwell.com/wod/kiana
the work as needed. wodwell.com/wod/linchpin-test-9
wodwell.com/wod/l-a-g
LANDON MACHO MAN
AMRAP in 30 minutes 800 EMOM for as Long as
LAURA MAYES meter Run Possible 3 Power Cleans
4 Rounds for Time 40 24 Box Jumps (24/20 in) (185/135 lbs)
Double Unders 11 Front Squats (155/105 3 Front Squats (185/135
12 Shoulder-to-Overheads lb) lbs)
(135/95 lb) 2 Bar Muscle-Ups 3 Jerks (185/135 lbs)
12 Back Squats (135/95 lb)
wodwell.com/wod/landon
12 Burpees Each minute on the minute
(EMOM), starting at the top
wodwell.com/wod/laura-mayes of the minute, complete
LEGLESS one round. Rest the
For Time 27 Thrusters remainder of the minute.
LINCHPIN TEST (95/65 lb) Score is total number of
1 4 Legless Rope Climbs (15 rounds completed before
ft) becoming unable to
For Time 400 meter Run
21 Thrusters (95/65 lb) complete a round before
3 Legless Rope Climbs (15 the start of the next
21-15-9 Reps of:
ft) minute.
Thrusters (75/55 lbs)
15 Thrusters (95/65 lb)
Pull-Ups
2 Legless Rope Climbs (15 wodwell.com/wod/macho-man
ft)
400 meter Run
9 Thrusters (95/65 lb)
1 Legless Rope Climb (15 MAMBA
21-15-9 Reps of:
ft) As Many Reps as Possible
Thrusters (75/55 lbs)
(AMRAP) in 18 minutes 5
Pull-Ups wodwell.com/wod/legless
page 54 of 111
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September 02, 2017
page 55 of 111
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September 02, 2017
wodwell.com/wod/maddie
MAKIMBA NAUTICAL
15-10-5 Reps for Time NANCY
MANCHESTER Dumbbell Thrusters (10 5 Rounds for Time 400
AMRAP in 22 minutes 22 lbs) meter Row
Power Cleans (60/40 kg) Air Squats 15 Overhead Squats (95/65
5 Burpee Muscle-Ups Burpees lbs)
17 Box Jump Overs (24/20
wodwell.com/wod/makimba This is a variant of the
in)
200 meter Run classic CrossFit WOD
"Nancy," substituting
wodwell.com/wod/manchester
MARATHON rowing for running.
MONDAY
wodwell.com/wod/nautical-nancy
5 Rounds for Time 4 Squat
Clean-and-Jerks (185/135
page 56 of 111
690 BENCHMARK WODS
September 02, 2017
MARTIN lbs)
15 Chest-to-Bar Pull-ups OH NO CURTIS
For Time 800 meter Run
13 Burpee Lateral Jumps P
Then 8 Rounds of: For Time 100 Curtis P's
Then: (105 lbs/70 lbs)
8 Push-Ups
800 meter Run
8 Pull-Ups
One Curtis P comprises one
8 Air Squats
wodwell.com/wod/marathon- Power Clean, one Lunge
monday
(each leg), and one Push
Then:
Press.
800 meter Run
MATHEUS wodwell.com/wod/oh-curtis-p
wodwell.com/wod/martin
AMRAP in 30 minutes From
00:00-15:00
MEGAN 5 Snatches (115/85 lbs) OPERATION
11 Wall Balls (20/16 lbs) OVERLORD
21-15-9 Rounds for Time 14 Push-Ups
Burpees For Time 200 meter Plate
Kettlebell Swings (1.5/1 Run (45/35 lb)
From 15:00-30:00
pood) 100 Plate Box Step Ups
7 Muscle-Ups
Double-Unders (45/35 lb, 24/20 in)
12 Burpees
16 Double-Unders
wodwell.com/wod/megan 200 meter Dumbbell
wodwell.com/wod/matheus
Farmer Carry (50/40 lb)
40 Dumbbell Hang Cleans
MIRACLE MILE (50/40 lb)
For Time 400m Run MIAGI
25 Kettlebell Swings (55/35 200 meter Plate Run
For Time 50 Deadlifts
lbs) (45/35 lb)
(135/95 lbs)
200m Farmers Walk 40 Plate Burpees (45/35 lb)
50 Double Kettlebell
(55,40/35,30 lbs) Swings (24/16 kg)
200m Waiters Walk (40/30 200 meter Dumbbell
50 Push-Ups
lbs) Farmer Carry (50/40 lb)
50 Clean-and-Jerks (135/95
25 Box Jumps (24/20 in) 40 Slam Ball Over the Wire
lb)
100m Sprint (40/30 lb, 9/8 ft)
50 Pull-Ups
100m Walking Lunge 50 Kettlebell Taters*
100m Sprint 200 meter Plate Run
(24/16 kg)
100m Walking Lunge (45/35 lb)
50 Box Jumps (24/20)
5 Burpees 40 Strict Pull-Ups
50 Wall Climbs
400m Run w/ Medicine Ball 50 Knee-to-Elbows
page 57 of 111
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September 02, 2017
wodwell.com/wod/miagi PAINSTORM X
MONTCON For time 200 meter
REMEMBRANCE Farmers Walk
DAY MOBLOKO 100 Pull-Ups
AMRAP in 8 minutes 30 100 Thrusters (45 lbs/35
AMRAP in 19 minutes 18
Chest-to-Bar Pull-Ups lbs)
seconds 11 Box Jumps
25 Thrusters (115/75 lbs) 200 meter Sand Bag Carry
11 Dumbbell Swings
20 Chest-to-Bar Pull-ups 75 Burpees
11 Lunges (alternating
15 Thrusters (115/75 lbs) 75 Hang Power Snatch (45
legs)
10 Bar Muscle-Ups lbs/35 lbs)
5 Thrusters (115/75 lbs) 200 meter Suitcase Walk
Complete as many rounds
50 Kettlebell Swings (1.5
as possible within 19
wodwell.com/wod/mobloko pood/1 pood)
minutes and 18 seconds.
50 Bear Complex (45
wodwell.com/wod/montcon- lbs/35 lbs)
remembrance-day NASTY GIRLS 200 meter Waiter Walk
V2 25 Muscle-Ups
25 Handstand Push-Ups
3 Rounds for Time 50
NEVER Pistols (alternating legs)
FORGET Pick your own weights for
7 Muscle-Ups
the carries (Farmers Walk,
3 Rounds For Time 100 10 Hang Power Cleans
Sandbag Carry, Suitcase
meter Sandbag Carry (175/125 lbs)
Walk, Waiter Walk).
(135/90 lbs)
9 Handstand Push-Ups This is a variant of "Nasty
wodwell.com/wod/painstorm-x
11 Overhead Squats Girls."
(115/75 lbs)
wodwell.com/wod/nasty-girls-v2
PAINSTORM
wodwell.com/wod/never-forget
page 58 of 111
690 BENCHMARK WODS
September 02, 2017
OGAR XIX
OLAF
AMRAP in 14 minutes 3 As Many Rounds as
5 Rounds for Time 5 Squat
Snatches (135/95 lb) Possible (AMRAP) in 40
Cleans (155/105 lb)
1 Muscle-Up minutes 5 Deadlifts (70/50
25 Pushups
12 Wall Balls (20/14 lb) lbs)
5 Hang Power Cleans
wodwell.com/wod/olaf
wodwell.com/wod/ogar (70/50 lbs)
5 Front Squats (70/50 lbs)
OPEX LACTIC 5 Push Presses (70/50 lbs)
ONE BAR, 5 Back Squats (70/50 lbs)
TEST
THREE GIRLS
3 Rounds at Max Effort 250 wodwell.com/wod/painstorm-xix
21-15-9 Reps for Time
meter Row
Thrusters (135 lbs/95 lbs)
10 Kettlebell Swings (70/56
Pull-Ups
lb) PAINSTORM
Squat Cleans (135 lbs/95
10 Burpees XXIV
lbs)
10 Kettlebell Swings (70/56
Ring Dips For Time 100 meter Run
lb)
Deadlifts (135 lbs/95 lbs) 50 Burpees
10 Burpees
Handstand Push-Ups 200 meter Run
10 Kettlebell Swings (70/56
100 Push-Ups
lb) Use the same weight for all 300 meter Run
250 meter Row barbell movements. The 150 Lunges
12 minutes Rest WOD is a combination of 400 meter Run
the movements from 200 Air Squats
Full effort on each round.
"Fran," "Elizabeth," and 300 meter Run
Rest 12 minutes between
"Diane." 150 Lunges
each. Time all three
200 meter Run
rounds. wodwell.com/wod/one-bar-three- 100 Push-Ups
girls
wodwell.com/wod/opt- 100 meter Run
repeatability-test 50 Burpees
OPTIMUS wodwell.com/wod/painstorm-xxiv
PAINSTORM PRIME
XI AMRAP in 7 minutes Wall
Ball Shots (20/14 lb) PAYTON
For Time 100 meter Run
SALZMAN
10 Muscle-Ups
5 Deadlifts (225/155 lb) at For Time 10 Muscle-Ups
200 meter Run
the top of each minute 3 x 200 meter Run
20 Handstand Push-Ups
94 Air Squats
page 59 of 111
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September 02, 2017
300 meter Run Workout starts with wall 22 Jerks (185/135 lb)
30 Overhead Squats (45/35 ball shots. At the top of 22 Bar Over Burpees
lb bar) each minute, starting at 22 Hang Power Cleans
400 meter Run 1:00, complete 5 deadlifts, (185/135 lb)
40 Sumo Deadlift High Pull then resume wall ball 22 Chest-to-Bar Pull-Ups
(45/35 lb bar) shots. The total score will 9 Strict Pull-Ups
500 meter Run be the number of wall ball 11 Strict Toes-to-Bars
50 Pull-Ups shots completed and 1600 meter Run
600 meter Run deadlifts completed.
60 Push-Ups wodwell.com/wod/payton-
700 meter Run wodwell.com/wod/optimus-prime salzman
page 60 of 111
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September 02, 2017
PAINSTORM Then:
PAINSTORM 129 Burpees
XXI
XXVI
For time 30 Burpees One partner works at a
For Total Reps in 39
30 Deadlifts time. Break up the work as
minutes Tabata Thrusters
30 Burpees needed (except for the run,
(95/65 lbs)
30 Cleans which is done together). If
1 Minute Rest
30 Burpees you don't have a tire,
Tabata Pull-Ups
30 Strict Presses substitute for a heavy
1 Minute Rest
30 Burpees deadlift.
Tabata Cleans (135/95 lbs)
30 Push Presses
1 Minute Rest
30 Burpees wodwell.com/wod/rhodri
Tabata Ring Dips
30 Jerks
1 Minute Rest
30 Burpees
Tabata Deadlifts (200/150
30 Swings ROYAL
lbs)
30 Burpees MARINES
1 Minute Rest
30 Sumo Deadlift HIgh-
Tabata Handstand Push- BIRTHDAY
Pulls
Ups AMRAP in 25 minutes 1
30 Burpees
1 Minute Rest Rope Climb (4.5 meters)
30 Snatches (Left Hand)
Tabata Kettlebell Swings 6 Pull-Ups
30 Burpees
(1.5/1 pood) 6 Front Squats (60/40 kg)
30 Snatches (Right Hand)
1 Minute Rest 4 Shoulder-to-Overheads
Tabata Row aka: "Burpee Bedlam" Use (60/40 kg)
one pair of dumbbells
aka: "Tabata-Tastic" 8 wodwell.com/wod/royal-marines-
throughout. Choose your
Tabata intervals (20 birthday-wod
own weight.
seconds of work followed
by 10 seconds of rest) for wodwell.com/wod/painstorm-xxi
each movement, each RYAN
followed by 1 minute of MURAMOTO
rest. Tabata score for each PANIC AMRAP in 34 minutes (with
movement is the lowest
BREATHING a Partner)
number of reps performed
For Time (with a Partner) 100 Burpee Box Jump-
in any of the eight
500-400-300-200-100 Overs (24/20 in)
intervals. For the row 1
meter Row (x2) 800 meter Run
calorie = 1 rep.
Partner Kettlebell Rack 100 Wall Ball Shots (30/20
wodwell.com/wod/painstorm-xxvi Hold (24/16 kg) lb)
800 meter Run
5 Burpee penalty for each 200 Double Unders (100
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THE LONGEST
THE ADMIRAL TEST 3
MILE
3 Rounds for Time 20 For Reps in 8 minutes
Burpee Pull-Ups Tabata Air Squats 4 Rounds for Time 10
20 Front Squats (155/105 Burpees
lb) Rest 10 seconds, then: 100 meter Run
20 Box Jumps (24/20 in) Max Muscle Ups 10 Air Squats
100 meter Run
wodwell.com/wod/the-admiral Final score equals lowest 10 Push-Ups
Tabata round score 100 meter Run
multiplied by total 10 Sit-Ups
THE CHIEF IS number of muscle-ups 100 meter Run
DEAD completed. Tabata is 20
seconds of work followed wodwell.com/wod/longest-mile
Five 4-minute AMRAPs in
by 10 seconds of rest for 8
24 minutes AMRAP in 4
intervals (4 minutes).
minutes THE TRIPLET
Tabata score is the least
3 Power Cleans (135/95lb)
number of reps performed As Many Rounds as
6 Push-Ups
in any of the eight intervals Possible (AMRAP) in 10
9 Air Squats
of squats. Rest 10 seconds minutes 6 Squat Cleans
12 Deadlifts (135/95 lb)
after the last squat (120 lbs/65 lbs)
interval, then begin 4 12 Pull-Ups
1 minute Rest, then Repeat
minutes of muscle-ups. 12 Double Unders
(5 times total)
wodwell.com/wod/test-3 wodwell.com/wod/triplet
Complete as many rounds
as possible (AMRAP) in 4
minutes, then rest 1
THE 300 THREE WISE
minute. Start each 4-
minute cycle where you For Time 25 Pull-Ups MEN
left off on the previous 50 Deadlifts (135/95 lbs) Three AMRAPs in 16
cycle. Repeat for a total of 50 Push-Ups minutes AMRAP in 4
5 cycles. Count total 50 Box Jumps (24/20 in) minutes
rounds and reps 50 Floor Wipers 5 Hang Squat Snatch
completed. 50 Kettlebell Clean-and- (135/95 lb)
Press (1/.75 Pood) 10 Bar-Facing Burpees
wodwell.com/wod/the-chief-is- (Alternating Arms)
dead 25 Pull-Ups Rest 2 minutes
page 68 of 111
690 BENCHMARK WODS
September 02, 2017
wodwell.com/wod/the-300 lb)
THE FAUCET
20 Pull-Ups
10 Rounds for Time (with a
Partner) 4 Legless Rope THE BEN Rest 2 minutes
Climbs
ROGERS
12 D-Ball Over Shoulders
For Time 800 meter Run Then, AMRAP in 4 minutes
(150/100 lb)
50 Hang Power Cleans 15 Box Jump-Overs (24/20
24 Burpee Box Jumps
(115/75 lbs) in)
(24/20 in)
600 meter Run 30 Wall Ball Shots (20/14
One partner works at a 30 Hang Power Cleans lbs)
time. Share the work as (155/105 lbs)
Complete all three parts of
needed. Complete all rope 400 meter Run
the workout ("Jeremy
climbs before moving on to 10 Hang Power Cleans
Wise," "Ben Wise," and
D-Balls, etc. (185/125 lbs)
"Beau Wise") with a
wodwell.com/wod/the-faucet wodwell.com/wod/the-ben-rogers
running clock, including
the 2 minutes between
each part. Score is the
THE GRINCH THE CRIPPLER total number of reps
completed for all three
3 Rounds For Time 1 For Time 30 Back Squats
parts.
Snatch Balance (315/205 (225/155 lbs)
lbs) 1 mile Run wodwell.com/wod/three-wise-
2 Back Tucks men
3 Cleans (315/205 lbs) A variant of this WOD is
4 Freestanding Handstand the "San Fran Crippler,"
Push-Ups which substitutes a 1,000 TRIPLE 3
meter row for the run.
For Time 3,000 Meter Row
A back tuck is also known
300 Double-Unders
as a backflip and, like all wodwell.com/wod/crippler
3 mile Run
movements, may be
scaled. wodwell.com/wod/triple-3
THE FEARLESS
wodwell.com/wod/the-grinch 14
3 Rounds for Time 12 ULTIMATE
Handstand Push-Ups WARRIOR
THE QUICK
2 400 meter Runs
AND THE DEAD 21-15-9 Reps for Time
15 Bar Over Burpees
Thrusters (135/95 lb)
For Time 3-9-15-21-15-9-3 14 Overhead Squats (95/65
Bar Muscle-Ups
Deadlifts (205/145 lbs) lb)
page 69 of 111
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September 02, 2017
Box Jumps (24/20 in) The "2 400 meter Runs" wodwell.com/wod/ultimate-
warrior
are written this way for the
wodwell.com/wod/quick-dead significance of the date
(December 2), but may be
run as a single 800 meter
WADE
THE TWINS distance. 5 Rounds For Time 11 One-
Two rounds of each couplet Arm Dumbbell Power
for time wodwell.com/wod/the-fearless-14 Snatches (50 lbs)
750 meter Row 12 One-Arm Dumbbell
20 Handstand Push-ups Thrusters (50 lbs)
THE HATEFUL 11 Weighted Pull-Ups (50
20 Thrusters (115 lbs/75 EIGHT lbs dumbbell)
lbs) 8 Rounds for Time 8 Push-
20 L-Pull-ups Alternate arms on each
Ups
snatch and thruster
8 GHD Sit-Ups
wodwell.com/wod/twins
8 Air Squats wodwell.com/wod/wade
8 Pull-Ups
8 Deadlifts (95/65 lb)
TIGER BLOOD 8 Hang Power Cleans YVONNE
3 Rounds for Time 10 (95/65 lb)
Clean-and-Jerks (135/95 lb) For Time (with a Partner)
8 Shoulder-to-Overheads
400 meter Run 76 Air Squats
(95/65 lb)
76 Dumbbell Push Presses
8 calorie Row
wodwell.com/wod/tiger-blood (50/30 lb)
wodwell.com/wod/the-hateful-
76 AbMat Sit-Ups
eight 76 Wall Ball Shots (20/14
TRIPLE lb)
76 Burpees
FINALE
THE 76 Medball Twists (20/14
With a Running Clock in 12 lb)
minutes 400 meter Sprint
RECKONING
76 Push-Ups
30 Squat Cleans (135/95 For Time 1 mile Run
76 Kettlebell Swings (53/35
lbs) 100 Body Blasters*
lb)
20/15 Ring Muscle-ups 1 mile Run
76 Dumbbell Thrusters
(50/30 lb)
With remaining time find a: *One Body Blaster consists
400 meter Run with
1 Rep Max Snatch of one Burpee, one Pull-Up
Partner
then one Knees-to-Elbows.
The 12-minute time cap is Partition into any size sets,
for the entire workout. wodwell.com/wod/reckoning
but split the work evenly
page 70 of 111
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wodwell.com/wod/triple-finale wodwell.com/wod/the-wza-tri
wodwell.com/wod/top-gun
page 71 of 111
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September 02, 2017
TRUE GRIT
For Time 2,000 meter Row
After the first minute begin
'Death by Thrusters' (95/65
lbs)
wodwell.com/wod/true-grit
VOLKSWAGEN
21-15-9 Reps, For Time
Bench Press (Bodyweight)
Pull-Ups
wodwell.com/wod/volkswagen
WHATS YOUR
GAME PLAN?
Establish a Max Weight for
the Complex in 8 minutes
2 Hang Squat Cleans
2 Shoulder-to-Overhead
Then:
30 seconds Rest
page 72 of 111
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September 02, 2017
wodwell.com/wod/whats-game-
plan
THE HEROES
page 73 of 111
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September 02, 2017
ALEXANDER
5 Rounds for Time 31 Back ADAMBROWN ANDRE
Squats (135/95 lbs) 2 Rounds For Time 24 FLETCHER
12 Power Cleans (185/135 Deadlift (295/205 lbs) 5 Rounds for Time 21
lbs) 24 Box Jumps (24/20 in) Deadlifts (65/45 lb)
24 Wall Ball shots (20/14 15 Cleans (85/65 lb)
wodwell.com/wod/alexander lb) 9 Push Presses (105/85 lb)
24 Bench Press (195/125
lbs) wodwell.com/wod/andre-fletcher
ANTHONY 24 Box Jumps (24/20 in)
RASPA 24 Wall Ball shots (20/14
For Time 7,425 meter Row lb) ARNIE
9 Handstand Push-Ups 24 Clean (145/100 lbs) For Time 21 Turkish Get-
17 Hang Power Cleans Ups, Right Arm
wodwell.com/wod/adambrown
(135/95 lbs) 50 Kettlebell Swings
19 Pull-Ups 21 Overhead Squats, Left
90 Sit-Ups Arm
AMER
145 Jumping Jacks 50 Kettlebell Swings
4 Rounds for Time 3 21 Overhead Squats, Right
wodwell.com/wod/anthony-raspa Deadlifts (1.5 x Arm
Bodyweight) 50 Kettlebell Swings
6 Burpees 21 Turkish Get-Ups, Left
ARTIE 9 Box Jumps (24/20 in) Arm
AMRAP in 20 minutes 5
wodwell.com/wod/amer With a single Kettlebell
Pull-Ups
10 Push-Ups (2/1.5 pood)
15 Squats
APRIL 2ND wodwell.com/wod/arnie
5 Pull-Ups
10 Thrusters (95/65 lbs) For Time 38 Heel Claps
page 74 of 111
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September 02, 2017
BIG SEXY
BLAKE ASHLEY BIRT 5 Rounds For Time 6
4 Rounds For Time 100 11 Rounds for Time 29 Deadlifts (315/205 lbs)
Foot Overhead Walking meter Shuttle Run 6 Burpees
Lunge (45/35 lb plate) 10 Burpees 5 Cleans (225/155 lbs)
30 Box Jumps (24/20 in) 10 Sit-Ups 5 Chest-to-Bar Pull-Ups
20 Wall Balls Shots (20/14 10 Thrusters (20/15 kg) 4 Thrusters (155/115 lbs)
lb)
4 Muscle-Ups
10 Handstand Push-Ups wodwell.com/wod/ashley-birt
wodwell.com/wod/big-sexy
wodwell.com/wod/blake
BARRAZA
As Many Rounds as BOWEN
BRAD
Possible (AMRAP) in 18 3 Rounds For Time 800
HARPER minutes 200 Meter Run meter Run
5 Rounds for Time 18 9 Deadlift (275 lbs) 7 Deadlifts (275/185 lbs)
Kettlebell Swings (2/1.5 6 Burpee Bar Muscle-Ups 10 Burpee Pull-Ups
pood) 14 Single Arm Kettlebell
13 Burpees wodwell.com/wod/barraza Thrusters (1.5/1 pood) (7
23 Wall Ball Shots (20/14 each arm)
page 75 of 111
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FOO wodwell.com/wod/dunn
DT
AMRAP in 20 minutes 7
5 Rounds For Time 12
Chest-To-Bar Pull-Ups
Deadlifts (155/105 lbs)
77 Double-Unders
page 80 of 111
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September 02, 2017
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wodwell.com/wod/forrest
GARY BOX
GARRETT
For Time 10 Back Squats
3 Rounds For Time 75 Air
(275/185 lb) GALLANT Squats
10 Burpee Box Jumps
For Time 1 Mile Run (20 lb) 25 Ring Handstand Push-
(24/20 in)
60 Burpee Pull-Ups Ups
10 Front Squats (225/155
800 Meter Run (20 lb) 25 L-Pull-Ups
lb)
30 Burpee Pull-Ups
10 Burpee Box Jumps
400 Meter Run (20 lb) wodwell.com/wod/garrett
(24/20 in)
15 Burpee Pull-Ups
10 Cleans (185/135 lb)
10 Burpee Box Jumps GAZ
wodwell.com/wod/gallant
(24/20 in)
10 Snatches (135/95 lb) For Time 1000 meter Run
10 Burpee Box Jumps Ground-to-Overheads
GATOR (accumulate 2,000 kg)
(24/20 in)
8 Rounds For Time 5 Front 1000 meter Run
wodwell.com/wod/gary-box Squat (185 lbs)
26 Ring Push-Ups Athlete may use any
weight for the ground-to-
GAZA wodwell.com/wod/gator overhead and perform as
many reps as necessary to
5 Rounds for Time 35
accumulate 2,000 kg for
Kettlebell Swings (1.5/1
GLEN the movement. To
pood)
For Time 30 Clean-and-Jerk determine how many reps
30 Push-Ups
(135/95 lbs) are required at a given
25 Pull-Ups
1 Mile Run weight, divide 2,000 by the
20 Box Jumps (30/24 in)
10 Rope Climb (15 ft) weight of your bar (in
1 mile Run
1 Mile Run kilograms). For example, if
100 Burpees you are using 60 kg you
wodwell.com/wod/gaza
must perform 33.33 reps
wodwell.com/wod/glen (round up to 34). To
calculate in pounds, divide
GRIFF
4,400 by the weight of
For Time 800 meter Run your bar (in pounds).
GS 24
400 meter Run
(backwards) 4 Rounds For Time (with a
wodwell.com/wod/gaz
800 meter Run Partner) 800 meter Run
400 meter Run 50 Wall Balls (20/14 lb)
(backwards) 50 Burpees
50 Pull-Ups
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wodwell.com/wod/j-j points)
JENNIFER Thruster (5 points)
As Many Rounds as Squat Clean (3 points)
JAIME L. Possible (AMRAP) in 26 Deadlift (1 point)
CAMPBELL minutes 10 Pull-Ups
AMRAP in 25 minutes 7 15 Kettlebell Swings (1.5/1 Perform all movements
Deadlifts (185/135 lbs) Pood) with a 60/40kg barbell.
6 Kettlebell Swings (53/35 20 Box Jumps (24/20 in)
Perform any combination
lbs)
wodwell.com/wod/jennifer of the prescribed
7 Barbell Hack Squats
movements as many times
(185/155 lbs)
as possible, to accumulate
6 Plate Sit-Ups (45/25 lbs)
JIMMY as many points as possible.
AMRAP in 30 minutes 5 Count reps of each
Perform 1 Burpee at the
Deadlifts (120/90 kg) movement during the
top of every minute
7 Pull-Ups workout. Calculate score
Hack squat demo 9 Push-Ups by multiplying reps by
points for each movement
wodwell.com/wod/jaime-l- wodwell.com/wod/jimmy and totaling them all.
campbell
wodwell.com/wod/james-wright
JONNO
JARED For Time 3 Rounds of:
4 Rounds For Time 800
JAY
5 Hang Power Cleans
Meter Run (40/30 kg) AMRAP in 20 minutes 22
40 Pull-Ups 10 Push Presses (40/30 kg) Air Squats
70 Push-Ups 15 Back Squats (40/30 kg) 12 Toes-to-Bar
800 meter Run 9 Burpees
wodwell.com/wod/jared
3 Rounds of: If you have a weight vest
5 Overhead Squats (40/30 wear it.
JBO kg)
wodwell.com/wod/jay
As Many Rounds as 10 Sumo Deadlift High-
Possible in 28 minutes 9 Pulls (40/30 kg)
Overhead Squats (115/75 15 Front Squats (40/30 kg)
lbs) 30 Ball Slams (30/20 lb)
JENNY
1 Legless Rope Climb (15 ft AMRAP in 20 minutes 20
rope, from seated position) 3 Rounds of: Overhead Squats (45/35 lb
12 Bench Presses (115/75 5 Power Cleans (40/30 kg) bar)
lbs) 10 Squat Cleans (40/30 kg) 20 Back Squats (45/35 lb
page 86 of 111
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September 02, 2017
JOSHIE
JT KLEPTO
3 Rounds for Time 21
21-15-9 Reps For Time 4 Rounds For Time 27 Box
Dumbbell Snatches, Right
Handstand Push-Ups Jumps (24/20 in)
Arm (40 lbs)
Ring Dips 20 Burpees
21 L Pull-Ups
Push-Ups 11 Squat Cleans (145/100
21 Dumbbell Snatches,
lbs)
Left Arm (40 lbs)
wodwell.com/wod/jt
21 L Pull-Ups
wodwell.com/wod/klepto
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September 02, 2017
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690 BENCHMARK WODS
September 02, 2017
wodwell.com/wod/marco
MEADOWS MATTHEW
MATT 16 For Time 20 Muscle-Ups THOMAS
25 Lowers from Inverted 21-15-9 Reps for Time
For Time 16 Deadlifts (275
Hang on the Rings Squat Snatches (42.5/32.5
lbs)
30 Ring Handstand Push- kg)
16 Hang Power Cleans
Ups Push-Ups
(185 lbs)
35 Ring Rows
16 Push Presses (135 lbs)
40 Ring Push-Ups wodwell.com/wod/matthew
800 meter Run
16 Deadlifts (275 lbs) For the 'Lowers' on the
16 Hang Power Cleans ring, control the MCDONALD &
(185 lbs) movement, moving slowly,
16 Push Presses (135 lbs) GALAGHER
with straight body and
800 meter Run arms. 2 Rounds for Time 200
16 Deadlifts (275 lbs) meter Run
16 Hang Power Cleans wodwell.com/wod/meadows 16 Kettlebell Swings (53/35
(185 lbs) lbs)
16 Push Presses (135 lbs) 16 Pull-Ups
16 Front Squats (110/70
wodwell.com/wod/matt-16 lbs)
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September 02, 2017
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September 02, 2017
lb) needed.
SISSON
AMRAP in 20 minutes 1 wodwell.com/wod/snipes wodwell.com/wod/spehar
Rope Climb (15 ft)
5 Burpees
200 meter Run STRANGE SWASEY
8 Rounds For Time 600 For Time 32 Chest-to-Bar
If you have a weight vest Meter Run Pull-Ups
(20 lb) or body armor, wear 11 Weighted Pull-Ups 32 Wall Balls (20/14 lbs)
it. (1.5/1 pood) 32 Cleans (135/85 lbs)
11 Walking Lunges (1.5/1 3.2 mile Run
wodwell.com/wod/sisson pood)
11 Thrusters (1.5/1 pood) wodwell.com/wod/swasey
SMYKOWSKI wodwell.com/wod/strange
For Time 6k Run TAYLOR
60 Burpee Pull-Ups 4 Rounds for Time 400
T.U.P. meter Run
If you've got a 30 pound 15-12-9-6-3 Reps For Time 5 Burpee Muscle-Ups
vest or body armor, wear Power Cleans (135/95 lbs)
it. Pull-Ups If you have a weight vest
Front Squats (135/95 lbs) (20 lb) or body armor, wear
wodwell.com/wod/smykowski
Pull-Ups it.
wodwell.com/wod/t-u-p wodwell.com/wod/taylor
STEPHEN
30-25-20-15-10-5 Reps, For
Time GHD Sit-Ups THE DEVIL OF THE DON
Back Extensions RAMADI For Time 66 Deadlifts
Knees-to-Elbows (110/75 lbs)
AMRAP in 20 minutes 10
Romanian Deadlifts (95 66 Box Jump (24/20 in)
Ground-to-Overhead
lbs) 66 Kettlebell swings (1.5/1
(160/100 lb)
38 Wall Ball Shots (20/14 pood)
wodwell.com/wod/stephen
lb, 10/9 ft target) 66 Knees-to-Elbows
160 Double-Unders 66 Sit-Ups
200 meter Weighted Run 66 Pull-Ups
T.J. 66 Thruster (55/35 lbs)
(45/25 lb)
For Time 10 Bench Presses 66 Wall Ball Shots (20/14
(185/135 lbs) wodwell.com/wod/the-devil-of- lbs)
10 Strict Pull-Ups
page 99 of 111
690 BENCHMARK WODS
September 02, 2017
Pull-Ups
VAN AALTEN WAR FRANK 15 Push-Ups
AMRAP in 20 minutes (with 3 Rounds For Time 25 15 Chest-to-Bar Pull-Ups
a Partner) Muscle-Ups 15 Push-Ups
2000 meter Row / partner 100 Air Squats 20 Pull-Ups
Handstand 35 GHD Sit-Ups 15 Push-Ups
150 Wall Ball Shots /
partner Handstand wodwell.com/wod/war-frank wodwell.com/wod/weaver
Max Toes-to-Bars
(alternate sets)
WES WESTON
One partner works on the For Time 800 meter Run 5 Rounds For Time 1000
row and wall ball shots (with 25/15 lb Plate) meter Row
while the other partner 200 meter Farmer Carry
holds in handstand. Once Then: (45 lb dumbbells)
the wall balls are complete 14 Rounds of: 50 meter Waiter Walk,
both partners move to the 5 Strict Pull-Ups Right Arm (45 lb dumbbell)
toes-to-bar, with one 4 Burpee Box Jumps (24/20 50 meter Waiter Walk, Left
partner working while the in) Arm (45 lb dumbbell)
other rests, alternating and 3 Cleans (185/135 lb)
performing as many toes- wodwell.com/wod/weston
to-bar as possible in the Then:
remaining time. 800 meter Run (with 25/15
lb Plate) WILLY
wodwell.com/wod/van-aalten
3 Rounds For TIme 800
wodwell.com/wod/wes Meter Run
5 Front Squats (225/155
WALSH
lbs)
4 Rounds For Time 22 WHITTEN 200 Meter Run
Burpee Pull-Ups 5 Rounds For Time 22 11 Chest-to-Bar Pull-Ups
22 Back Squats (185 lbs) Kettlebell Swings (2/1.5 400 Meter Run
200 Meter Run (45 lb plate pood) 12 Kettlebell Swings (2/1.5
overhead) 22 Box Jumps (24/20 in) pood)
400m Run
wodwell.com/wod/walsh
22 Burpees wodwell.com/wod/willy
22 Wall Ball Shots (20/14
lbs)
WEIJDT WOEHLKE
5 Rounds for Time 19 wodwell.com/wod/whitten 3 Rounds, Each for Time 4
Chest-to-Bar Pull-Ups
1 Minute Rest
wodwell.com/wod/wood
ZEMBIEC
5 Rounds for Time 11 Back
Squats (185/135 lbs)
7 Burpee Pull-Ups (Strict)
400 meter Run
wodwell.com/wod/zembiec
THE GIRLS
wodwell.com/wod/karabel
KAREN GWEN
For Time 150 Wall Ball 15-12-9 Reps Clean-and-
Shots (20/14 lbs) Jerk LINDA (AKA: 3
BARS OF
wodwell.com/wod/karen Score is weight used for all
DEATH)
three unbroken sets. Each
set must be unbroken 10-9-8-7-6-5-4-3-2-1 Reps
LOLA (touch and go at floor) For Time Deadlift (1.5 BW)
only; even a re-grip off the Bench Press (BW)
5 Rounds For Time 30
floor is a foul. Use same Clean (3/4 BW)
Double Unders
20 Knees-to-Elbows load for each set. Rest as
wodwell.com/wod/linda
10 Handstand Push-Ups needed between sets.
wodwell.com/wod/lola wodwell.com/wod/gwen
LYNNE
5 Rounds for Max Reps
MAGGIE HEAVY FRAN Bench Press (BW)
15-12-9 Reps For Time Pull-Ups
5 Rounds for Time 20
Handstand Push-Ups Thrusters (135/95 lbs)
wodwell.com/wod/lynne
40 Pull-Ups Weighted Pull-Ups (45/30
60 Pistols (Alternating lbs)
Legs)
For weighted pull-ups,
45 Pull-Ups wodwell.com/wod/mary
20 Handstand Push-Ups
40 Pistols (alternating legs) JACKIE
60 Pull-Ups For Time 1,000 Meter Row NASTY GIRLS
25 Handstand Push-Ups 50 Thrusters (45 lb bar) 3 Rounds For Time 50 Air
50 Pistols (alternating legs) 30 Pull-Ups Squats
75 Pull-Ups 7 Muscle-Ups
30 Handstand Push-Ups Rx bar weight is the same
10 Hang Power Cleans
60 Pistols (alternating legs) for men and women.
(135/95 lbs)
90 Pull-Ups
wodwell.com/wod/jackie
wodwell.com/wod/nasty-girls
wodwell.com/wod/mary-xxx
KELLY
ROW CINDY
NICOLE 5 Rounds For Time 400
ROW
AMRAP in 20 minutes 400 meter Run
30 Box Jumps (24/20 in) AMRAP in 20 minutes 5
Meter Run
30 Wall Ball Shots (20/14 Pull-Ups
Max Pull-Ups
lbs) 10 Push-Ups
Score is total of unbroken 15 Air Squats
Pull-Ups completed in all wodwell.com/wod/kelly 20 calorie Row
rounds.
wodwell.com/wod/row-cindy-row
wodwell.com/wod/nicole LUCY
5 Rounds for Time 5 Pull-
ups
wodwell.com/wod/roaming-diane
SPECIAL
MARY
For Time 5 Handstand
Push-Ups
10 Pistols (Alternating
Legs)
15 Pull-Ups
10 Handstand Push-Ups
20 Pistols (Alternating
Legs)
30 Pull-Ups
15 Handstand Push-Ups
30 Pistols (Alternating
Legs)
45 Pull-Ups
10 Handstand Push-Ups
20 Pistols (Alternating
Legs)
30 Pull-Ups
5 Handstand Push-Ups
10 Pistols (Alternating
Legs)
15 Pull-Ups
wodwell.com/wod/special-mary
UNCATEGORIZED
MIDLINE
MARCH
3 Rounds for Time 25 GHD
Sit-Ups
50 foot Handstand Walk
50 foot Overhead Walking
Lunge (155/105 lbs)
wodwell.com/wod/midline-march