Crossfit
CrossFit is a strength and conditioning fitness methodology used in nearly 1,700 gyms worldwide and by many fire departments, law enforcement agencies and military units. CrossFit is a strength and conditioning system built on constantly varied, if not randomized, functional movements executed at high intensity.The program delivers a fitness that is, by design, broad, general, and inclusive. Their specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

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Crossfit "Hero" WODs

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Adam Brown

For time.

Two rounds

295 pound Deadlift, 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball

195 pound Bench press, 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball

145 pound Clean, 24 reps

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Arnie

For time.

With a single 2 pood Kettlebell:

21 Turkish Get-ups, Right arm

50 Swings

21 Overhead squats, Left arm

50 Swings

21 Overhead squats, Right arm

50 Swings

21 Turkish get-ups, Left arm

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Badger

3 rounds for time.

95 pound Squat clean, 30 reps

30 Pull-ups

Run 800 meters

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Blake

For time.

Four rounds of:

100 foot Walking

100 foot Walking lunge with 45lb plate held overhead

30 Box jump, 24 inch box

20 Wallball shots, 20 pound ball

10 Handstand Push-ups

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Brenton

For time.

Five rounds of:

Bear crawl 100 feet

Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

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Bulger – Post a video of this WOD, let me know and I’ll add a link here

For time.

Ten rounds of:

Run 150 meters

7 Chest to bar Pull-ups

135 pound Front squat, 7 reps

7 Handstand push-ups

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Bull – Post a video of this WOD, let me know and I’ll add a link here

For time.

Two rounds of:

200 Double-unders

135 pound Overhead squat, 50 reps

50 Pull-ups

Run 1 mile

Coe

For time.

Ten rounds

95 pound Thruster, 10 reps

10 Ring push-ups

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Collin – Post a video of this WOD, let me know and I’ll add a link here

For time.

Six rounds of:

Carry 50 pound Sandbag 400 meters

115 pound Push press, 12 reps

12 Box jumps, 24 inch box

95 pound Sumo Deadlift high-pull, 12 reps

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Daniel

For time.

50 Pull-ups, 400 meter run

95 pound Thruster, 21 reps

800 meter run

95 pound Thruster, 21 reps

400 meter run

50 Pull-ups

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Danny – Post a video of this WOD, let me know and I’ll add a link here

Rounds completed

Rounds in 20 min of:

24″ Box jump, 30 reps

115 pound Push press, 20 reps

30 Pull-ups

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DT

For time.

Five rounds of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

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Erin

For time.

Five rounds of:

40 pound Dumbbells Split Clean, 15 reps

21 Pull-ups

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Forrest

For time.

Three rounds

20 L-Pull-ups

30 Toes to bar

40 Burpees

Run 800 meters

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Garrett – Post a video of this WOD, let me know and I’ll add a link here

For time.

Three rounds of:

75 Squats

25 Ring Handstand Push-ups

25 L-Pull-ups

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Griff – Post a video of this WOD, let me know and I’ll add a link here

For time.

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

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Hansen – Post a video of this WOD, let me know and I’ll add a link here

For time.

Five rounds:

30 reps, 2 pood Kettlebell Swing

30 Burpees

30 Glute-Ham Sit-Ups

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Helton – Post a video of this WOD, let me know and I’ll add a link here

For time.

Three rounds of:

Run 800 meters

30 reps, 50 pound Dumbbell Squat Cleans

30 Burpees

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Holbrook – Post a video of this WOD, let me know and I’ll add a link here

Each Round For Time:

Ten rounds of:

115 pound Thruster, 5 reps

10 Pull-ups

100 meter Sprint

Rest 1 minute

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Jack

Max Rounds in 20 Min

115 pound Push press, 10 reps

10 KB Swings, 1.5 pood

10 Box jumps, 24 inch box

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Jason

For time.

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups

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Jerry – Post a video of this WOD, let me know and I’ll add a link here

For time.

Run 1 mile

Row 2K

Run 1 mile

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John Rankel

AMRAP, 20 Minutes

225 pound Deadlift, 6 reps

7 Burpee Pull-ups

10 Kettlebell Swings, 2 pood

Run 200 meters

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Johnson – Post a video of this WOD, let me know and I’ll add a link here

Rounds in 20 Min

245 pound Deadlift, 9 reps

8 Muscle-ups

155 pound Squat clean, 9 reps

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Josh

For time.

95 pound Overhead Squat, 21 reps

42 Pull-ups

95 pound Overhead Squat, 15 reps

30 Pull-ups

95 pound Overhead Squat, 9 reps

18 Pull-ups

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Joshie – Post a video of this WOD, let me know and I’ll add a link here

3 rounds for time.

40 pound Dumbbell snatch, 21 reps, right arm

21 L-Pull-ups

40 pound Dumbbell snatch, 21 reps, left arm

21 L-Pull-ups

The snatches are full squat snatches.

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JT

21-15-9 reps, for time

Handstand push-ups

Ring dips

Push-ups

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Ledesma – Post a video of this WOD, let me know and I’ll add a link here

As Many Rounds As Possible (AMRAP) in 20 minutes of:

5 Parallette handstand push-ups

10 Toes through rings

20 pound Medicine ball cleans, 15 reps

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Luce – Post a video of this WOD, let me know and I’ll add a link here

For time.

Wearing a 20 pound vest, three rounds of:

Run 1K

10 Muscle-ups

100 Squats

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Lumberjack 20

For time.

20 Deadlifts (275lbs)

Run 400m

20 KB Swings (2pood)

Run 400m

20 Overhead Squats (115lbs)

Run 400m

20 Burpees

Run 400m

20 Pull-ups (Chest to Bar)

Run 400m

20 Box jumps (24″)

Run 400m

20 DB Squat Cleans (45lbs each)

Run 400m

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McGhee

Rounds in 30 min

275 pound Deadlift, 5 reps

13 Push-ups

9 Box jumps, 24 inch box

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Michael

3 rounds for time

Run 800 meters

50 Back Extensions

50 Sit-ups

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Mr. Joshua – Post a video of this WOD, let me know and I’ll add a link here

For time.

Five rounds of:

Run 400 meters

30 Glute-ham sit-ups

250 pound Deadlift, 15 reps

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Murph

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.

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

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Nate

As many rounds as possible in 20 minutes

2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

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Nutts

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

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Paul – Post a video of this WOD, let me know and I’ll add a link here

For time.

Five rounds of:

50 Double Unders

35 Knees to elbows

185 pound Overhead walk, 20 yards

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Randy

For time.

75# Power Snatch

75 reps

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RJ

For time.

Five rounds of:

Run 800 meters

15 ft Rope Climb, 5 ascents

50 Push-ups

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Roy – Post a video of this WOD, let me know and I’ll add a link here

For time.

Five rounds

225 pound Deadlift, 15 reps

20 Box jumps, 24 inch box

25 Pull-ups

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Ryan

For time.

Five rounds of:

7 Muscle-ups

21 Burpees

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Severin

For time.

50 Strict Pull-ups

100 Push-ups, release hands from floor at the bottom

Run 5K

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

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Stephen – Post a video of this WOD, let me know and I’ll add a link here

For time.

30-25-20-15-10-5 rep rounds of:

GHD Sit-up

Back Extension

Knees to elbow

95 pound Stiff legged Dead lift

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The Seven

For time.

“The Seven” Seven rounds of:

7 Handstand push-ups

135 pound Thruster, 7 reps

7 Knees to elbows

245 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

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Thompson – Post a video of this WOD, let me know and I’ll add a link here

10 rounds of:

15 ft Rope Climb, 1 ascent

95 pound Back squat, 29 reps

135 pound Barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.

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Tommy V – Post a video of this WOD, let me know and I’ll add a link here

For time.

115 pound Thruster, 21 reps

15 ft Rope Climb, 12 ascents

115 pound Thruster, 15 reps

15 ft Rope Climb, 9 ascents

115 pound Thruster, 9 reps

15 ft Rope Climb, 6 ascents

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Tyler

For time.

Five rounds:

7 Muscle-ups

21 reps, 95 pound Sumo-Deadlift High-Pull

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War Frank – Post a video of this WOD, let me know and I’ll add a link here

For time.

Three rounds of:

25 Muscle-ups

100 Squats

35 GHD Sit-ups

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Whitten

For time.

Five rounds of:

22 Kettlebell swings, 2 pood

22 Box jump, 24 inch box

Run 400 meters

22 Burpees

22 Wall ball shots, 20 pound ball

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Wittman – Post a video of this WOD, let me know and I’ll add a link here

For Time

Seven rounds of:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps

15 Box jumps, 24″ box

"Nasty Girls" WODs

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  Annie – Can’t find any video of this workout.

50 – 40 – 30 – 20 – 10 For Time

Double Unders

Sit Ups

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Angie

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

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Barbara – Can’t find any video of this workout.

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Rest 3 Mins

Repeat All For 5 Rounds

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Chelsea

5 Pull Ups

10 Push Ups

15 Squats

On The Minute Every Minute For 30 Minutes.

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Cindy

5 Pull Ups

10 Push Ups

15 Squats

As Many Rounds As Possible (AMRAP) in 20 Minutes

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Diane

21 – 15 – 9 Reps

225lb Deadlift

Handstand Push Ups

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Elizabeth

21 – 15 – 9 Reps

135lb Clean

Ring Dips

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Fran

21 – 15 – 9 Reps

Thruster 95lbs

Pull Ups

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Frelen

5 Rounds For Time

Run 800m

15 Dumbbell Thruster

15 Pull Ups

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Grace

135lb Clean & Jerk

30 Reps

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Helen

3 Rounds For Time

Run 400m

21 Kettle Bell Swings 55lb

12 Pull Ups

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Isabel – Can’t find any video of this workout.

135lb Snatch

30 Reps

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Jackie

1000m Row

50 Thruster 45lbs

30 Pull Ups

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Karen

For Time

150 Wall Balls 20lbs

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Kelly

5 Rounds For Time

Run 400m

30 Box Jumps

30 Wall Balls 20lbs

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Linda

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of

1.5x Body Weight Deadlift

Body Weight Bench Press

3/4x Body Weight Cleans

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Lynne

Bodyweight Bench Press Max Reps

Pull Ups Max Reps

5 Rounds For Max Reps

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Mary

5 Handstand Push Ups

10 One Legged Squats (Pistols)

15 Pull Ups

As Many Rounds As Possible (AMRAP) in 20 Minutes

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Nancy

5 Rounds For Time

400m Run

15 Overhead Squat 95lbs

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Nasty Girls

3 rounds for time of:

50 Squats

7 Muscle-ups

135 lb Hang power cleans, 10 reps

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Nicole

400m Run

Max Rep Pull Ups

As Many Rounds As Possible (AMRAP) in 20 Minutes – Note the pull ups completed in each round.

Crossfit Movements

..coming soon

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