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donotlistenthebadthings · 6 years ago

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donotlistenthebadthings · 9 years ago

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Ever bored in the gym. Try one of these Benchmark WOD's

These are all the bench mark WOD’s (Workouts of the Day) that are done in CrossFit. They’re generally used as a mark of your progression. You either do more reps then ever or do the workout in a quicker time then ever.

I’ve done a few myself and they’re fun and killer. They task your body all over and give you a great little workout.

Oh and you’re probably thinking whats up with the names. Well for the girls name this is the reason: “…anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves naming.” (CF Journal – Issue 13, September 2003)

And the ‘Hero WOD’s’ are named after fallen soldiers.

“Angie”

100 pull-ups 100 push-ups 100 sit-ups 100 squatsFor time

“Annie”

Double-unders Sit-ups50/40/30/20/10 rep rounds, for time

“Cindy”

5 pull-ups 10 push-ups 15 squatsAs many rounds as possible in 20 minutes

“Diane”

Deadlift 225 lb Handstand push-ups21-15-9 reps, for time

“Elizabeth”

Clean 135 lb Ring dips21-15-9 reps, for time

“Eva”

Run 800 meters 30 Kettlebell swings, 2 pd 30 pull-ups5 rounds for time

“Fran”

Thruster 95 lb

Pull-ups21-15-9 reps, for time

“Grace”

Clean & jerk 135 lb30 reps for time

“Helen”

400 meter run 21 Kettlebell swings, 1.5 pd 12 pull-ups3 rounds for time

“Isabel”

Snatch 135 lb30 reps for time

“Jackie”

1000 meter row 50 thrusters, 45 lb 30 pull-upsFor time

“Karen”

150 wall ball shotsFor time

“Kelly”

Run 400 meters 30 box jumps, 24 inches 30 wall ball shots, 20 lb5 rounds for time

“Linda”

Deadlift 1½ BW Bench press BW Clean ¾ BW10/9/8/7/6/5/4/3/2/1 rep rounds for time

“Lynne”

Bench press BW Pull-ups5 rounds for max reps

“Mary”

5 Handstand push-ups 10 single-leg squats 15 pull-upsAs many rounds as possible in 20 minutes

“Nancy”

400 meter run

15 overhead squats, 95 lb5 rounds for time

“Nicole”

400 meter run Max rep pull-upsAs many rounds as possible in 20 minutesNote the number of pull-ups for each round.

CrossFit Hero Workouts

“Badger”

30 Squat cleans, 95 lb 30 Pull-ups Run 800 meters3 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-upsFor time

“Erin”

15 Dumbbells split clean, 40 lb 21 Pull-ups5 rounds for time

“Griff”

Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwardsFor time

“Jason”

100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-upsFor 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-upsFor time

“Joshie”

21 Dumbbell snatches, 40 lb, right arm 21 L Pull-ups 21 Dumbbell snatches, 40 lb, left arm 21 L Pull-ups3 rounds for time

“JT”

Handstand push-ups Ring dips Push-ups21-15-9 reps, for time

“Michael”

Run 800 meters 50 Back Extensions 50 Sit-ups3 rounds for time

“Mr. Joshua”

Run 400 meters 30 Glute-ham sit-ups 15 Deadlifts, 250 lb5 rounds for time

“Murph”

1 mile run 100 Pull-ups 200 Push-ups 300 Squats 1 mile runFor timePartition 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 swingsAs many rounds as possible in 20 minutes

“Randy”

75 lb power snatch, 75 repsFor time

“Ryan”

7 Muscle-ups 21 Burpees5 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 ascentsFor time

Other Named Workouts

“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 caloriesFor total points (count reps + calories) in 3 roundsIn 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-undersFor time

“GI Jane”

100 Burpee pull-upsFor 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 secondsFive rounds For total reps

“Tabata Something Else”

Tabata Pull-ups Tabata Push-ups Tabata Sit-ups Tabata SquatsTabata 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-upsTabata 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.

Shout out to CrossFit Transformation for list of workouts.

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donotlistenthebadthings · 9 years ago

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