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
Pull-ups
21-15-9 reps, for time
30 reps for time
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
3 rounds for time
30 reps for time
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
For time
For time
Bench (bodyweight)
Clean 3/4 (bodyweight)
10/9/8/7/6/5/4/3/2/1 rep
rounds for time
10 1-legged squats
15 Pull-ups
As many rounds as possible in 20 min
Overhead squat 95 lbs x 15
5 rounds for time
The New Girls
Sit-ups
50-40-30-20 and 10 rep rounds; for time
2 pood KB swing, 30 reps
30 pullups
5 rounds for time
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Five rounds for time
pullups
5 rounds for max reps. There is NO time component to this WOD, although some versions Rx the movements as a couplet.
Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.
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
For time
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
5 rounds for time
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 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