Wednesday June 19, 2013
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"WOD" stands for Workout Of the Day. Check-out some of the classic CrossFit WODs below. Several of them have a video link (movie slate in upper right of the workout title) so you can see CrossFitters actually performing these workouts.
All of these workouts are timed, so the objective is to complete the exercises as fast as possible while maintaining safe and proper form. This timing element adds greatly to the intensity of the workouts.
If some of the workouts seem too hard for you now, remember: 1) all CrossFit workouts are scalable - so we will adjust them so that they are challenging but doable for you; and 2) soon you will be able to complete all these workouts as prescribed (RX'd).
CrossFit Hero Workouts
Other Named Workouts
“Angie”
| 100 pull-ups 100 push-ups 100 sit-ups 100 squats |
| For time |
“Annie”
| Double-unders Sit-ups |
| 50/40/30/20/10 rep rounds, for time |
“Cindy”
| 5 pull-ups 10 push-ups 15 squats |
| As many rounds as possible in 20 minutes |
“Diane”
| Deadlift 225 lb Handstand push-ups |
| 21-15-9 reps, for time |
“Elizabeth”
| Clean 135 lb Ring dips |
| 21-15-9 reps, for time |
“Eva”
| Run 800 meters 30 Kettlebell swings, 2 pd 30 pull-ups |
| 5 rounds for time |
“Fran”
| Thruster 95 lb Pull-ups |
| 21-15-9 reps, for time |
“Grace”
| Clean & jerk 135 lb |
| 30 reps for time |
“Helen”
| 400 meter run 21 Kettlebell swings, 1.5 pd 12 pull-ups |
| 3 rounds for time |
“Isabel”
| Snatch 135 lb |
| 30 reps for time |
“Jackie”
| 1000 meter row 50 thrusters, 45 lb 30 pull-ups |
| For time |
“Karen”
| 150 wall ball shots |
| For time |
“Kelly”
| Run 400 meters 30 box jumps, 24 inches 30 wall ball shots, 20 lb |
| 5 rounds for time |
“Linda”
| Deadlift 1½ BW Bench press BW Clean ¾ BW |
| 10/9/8/7/6/5/4/3/2/1 rep rounds for time |
“Lynne”
| Bench press BW Pull-ups |
| 5 rounds for max reps |
“Mary”
| 5 Handstand push-ups 10 single-leg squats 15 pull-ups |
| As many rounds as possible in 20 minutes |
“Nancy”
| 400 meter run 15 overhead squats, 95 lb |
| 5 rounds for time |
“Nicole”
| 400 meter run Max rep pull-ups |
| As many rounds as possible in 20 minutes |
| Note the number of pull-ups for each round. |
“Badger”
| 30 Squat cleans, 95 lb 30 Pull-ups Run 800 meters |
| 3 rounds for time |
“Daniel”
| 50 Pull-ups 400 meter run 21 Thrusters, 95 lb 800 meter run 21 Thrusters, 95 lb 400 meter run 50 Pull-ups |
| For time |
“Erin”
| 15 Dumbbells split clean, 40 lb 21 Pull-ups |
| 5 rounds for time |
“Griff”
| Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards |
| For time |
“Jason”
| 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups |
| For time |
“Josh”
| 21 Overhead squats, 95 lb 42 Pull-ups 15 Overhead squats, 95 lb 30 Pull-ups 9 Overhead squats, 95 lb 18 Pull-ups |
| For time |
“Joshie”
| 21 Dumbbell snatches, 40 lb, right arm 21 L Pull-ups 21 Dumbbell snatches, 40 lb, left arm 21 L Pull-ups |
| 3 rounds for time |
“JT”
| Handstand push-ups Ring dips Push-ups |
| 21-15-9 reps, for time |
“Michael”
| Run 800 meters 50 Back Extensions 50 Sit-ups |
| 3 rounds for time |
“Mr. Joshua”
| Run 400 meters 30 Glute-ham sit-ups 15 Deadlifts, 250 lb |
| 5 rounds for time |
“Murph”
| 1 mile run 100 Pull-ups 200 Push-ups 300 Squats 1 mile run |
| For time |
| Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a twenty pound vest or body armor, wear it. |
“Nate”
| 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings |
| As many rounds as possible in 20 minutes |
“Randy”
| 75 lb power snatch, 75 reps |
| For time |
“Ryan”
| 7 Muscle-ups 21 Burpees |
| 5 rounds for time |
“Tommy V”
| 21 Thrusters, 115 lb 15 ft Rope Climb, 12 ascents 15 Thrusters, 115 lb 15 ft Rope Climb, 9 ascents 9 Thrusters, 115 lb 15 ft Rope Climb, 6 ascents |
| For time |
“Fight Gone Bad (3 rounds)”
| Wall ball (20 lb, 10 ft target), for reps Sumo deadlift high-pull (75 lb), for reps Box jump (20″), for reps Push press (75 lb), for reps Row, for calories |
| For total points (count reps + calories) in 3 rounds |
| In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. |
“Filthy Fifty”
| 50 Box jumps (24″) 50 Jumping pull-ups 50 Kettlebell swings (1 pd) 50 Walking lunges 50 Knees to elbows 50 Push press (45 lb) 50 Back extensions 50 Wall ball shots (20 lb) 50 Burpees 50 Double-unders |
| For time |
“GI Jane”
| 100 Burpee pull-ups |
| For time |
“Nasty Girls”
| 50 Squats 7 Muscle-ups 10 Hang power-cleans (135 lb) |
| 3 rounds, for time |
“Quarter Gone Bad”
| 135 lb Thruster, 15 seconds Rest 45 seconds 50 lb Weighted Pull-up, 15 seconds Rest 45 seconds Burpees, 15 seconds Rest 45 seconds |
| Five rounds For total reps |
“Tabata Something Else”
| Tabata Pull-ups Tabata Push-ups Tabata Sit-ups Tabata Squats |
| Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with no rest between exercises. |
| Score is the total reps from all four stations (32 intervals). |
“Tabata This”
| Tabata Squats Tabata Rows Tabata Pull-ups Tabata Sit-ups Tabata Push-ups |
| Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with one minute break between exercises. |
| Scoring: Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations. |
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