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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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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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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3 rounds for time.
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
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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
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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
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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
For time.
Ten rounds
95 pound Thruster, 10 reps
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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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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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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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For time.
Five rounds of:
40 pound Dumbbells Split Clean, 15 reps
21 Pull-ups
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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 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
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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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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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For time.
100 Squats
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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AMRAP, 20 Minutes
225 pound Deadlift, 6 reps
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
155 pound Squat clean, 9 reps
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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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21-15-9 reps, for time
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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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For time.
20 Deadlifts (275lbs)
Run 400m
20 KB Swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
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Rounds in 30 min
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
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3 rounds for time
Run 800 meters
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
250 pound Deadlift, 15 reps
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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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As many rounds as possible in 20 minutes
8 2-Pood Kettlebell swings
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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
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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:
185 pound Overhead walk, 20 yards
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For time.
75# Power Snatch
75 reps
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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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For time.
Five rounds of:
21 Burpees
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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:
95 pound Stiff legged Dead lift
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For time.
“The Seven” Seven rounds of:
135 pound Thruster, 7 reps
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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For time.
Five rounds:
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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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
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Annie – Can’t find any video of this workout.
50 – 40 – 30 – 20 – 10 For Time
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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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5 Pull Ups
10 Push Ups
15 Squats
On The Minute Every Minute For 30 Minutes.
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5 Pull Ups
10 Push Ups
15 Squats
As Many Rounds As Possible (AMRAP) in 20 Minutes
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21 – 15 – 9 Reps
225lb Deadlift
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21 – 15 – 9 Reps
135lb Clean
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21 – 15 – 9 Reps
Thruster 95lbs
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5 Rounds For Time
Run 800m
15 Dumbbell Thruster
15 Pull Ups
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135lb Clean & Jerk
30 Reps
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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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1000m Row
50 Thruster 45lbs
30 Pull Ups
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For Time
150 Wall Balls 20lbs
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5 Rounds For Time
Run 400m
30 Box Jumps
30 Wall Balls 20lbs
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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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Bodyweight Bench Press Max Reps
Pull Ups Max Reps
5 Rounds For Max Reps
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10 One Legged Squats (Pistols)
15 Pull Ups
As Many Rounds As Possible (AMRAP) in 20 Minutes
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5 Rounds For Time
400m Run
15 Overhead Squat 95lbs
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3 rounds for time of:
50 Squats
135 lb Hang power cleans, 10 reps
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400m Run
Max Rep Pull Ups
As Many Rounds As Possible (AMRAP) in 20 Minutes – Note the pull ups completed in each round.
..coming soon