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FamousWods-EN2019-12-09T16:02:43+01:00

Famous WODs

Some WODs (Workouts of the Day) have become famous due to their intensity or devastating composition. There are a lot of “named” and “Hero” WODs out there. Here are a few that you will probably see programmed at the box once a while. These are known as benchmarks, they allow us (and you) to track your progress.

The Benchmark Girls

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

For Time
Complete all reps of each exercise before moving to the next.

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

5 rounds, time each round

5 Pull-ups
10 Push-ups
15 Squats

Each min on the min for 30 min

5 Pull-ups
10 Push-ups
15 Squats

As many rounds as possible in 20 min

Deadlift 225 lbs
Handstand push-ups

21-15-9 reps, for time

Clean 135 lbs
Ring Dips

21-15-9 reps, for time

Thruster 95 lbs
Pull-ups

21-15-9 reps, for time

Clean and Jerk 135 lbs

30 reps for time

400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

3 rounds for time

Snatch 135 pounds

30 reps for time

1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

For time

Wall-ball 150 shots

For time

Deadlift 1 1/2 (bodyweight)
Bench (bodyweight)
Clean 3/4 (bodyweight)

10/9/8/7/6/5/4/3/2/1 rep
rounds for time

5 Handstand push-ups
10 1-legged squats
15 Pull-ups

As many rounds as possible in 20 min

400 meter run
Overhead squat 95 lbs x 15

5 rounds for time

The New Girls

 

Double-unders
Sit-ups

50-40-30-20 and 10 rep rounds; for time

Run 800 meters
2 pood KB swing, 30 reps
30 pullups

5 rounds for time

Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Five rounds for time

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, although some versions Rx the movements as a couplet.

Run 400 meters
Max rep Pull-ups

As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

9, 7 and 5 reps of:
Muscle-ups
Snatches (135/95 lb.)

For Time

Some of the best Hero WODs

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’ve got a twenty pound vest or body armor, wear it.

Handstand push-ups
Ring dips
Push-ups

21-15-9 reps, for time

Power snatch 75 lbs, 75 reps

For time

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

5 rounds for time

10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

For Time

22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Five rounds for time

If you want to view all the Hero WODs, click here to visit the dedicated page on Crossfit.com

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