Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time
Complete all reps of each exercise before moving to the next.
Barbara
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round. 5 rounds, time each round
Chelsea
5 Pull-ups
10 Push-ups
15 Squats
Each min on the min for 30 min
Cindy
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 min
Diane
Deadlift 225 lbs
Handstand push-ups
21-15-9 reps, for time
Elizabeth
Clean 135 lbs
Ring Dips
21-15-9 reps, for time
Fran
Thruster 95 lbs
Pull-ups
21-15-9 reps, for time
Grace
Clean and Jerk 135 lbs
30 reps for time
Helen
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
3 rounds for time
Isabel
Snatch 135 pounds
30 reps for time
Jackie
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
For time
Karen
Wall-ball 150 shots
For time
Linda
(aka "3 bars of death")
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
rounds for time
Mary
5 Handstand push-ups
10 1-legged squats
15 Pull-ups
As many rounds as possible in 20 min
Nancy
400 meter run
Overhead squat 95 lbs x 15
5 rounds for time
Annie
Double-unders
Sit-ups
50-40-30-20 and 10 rep rounds; for time
Eva
Run 800 meters
2 pood KB swing, 30 reps
30 pullups
5 rounds for time.
Kelly
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Five rounds for time
Lynne
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.
Nicole
Run 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.
The Hero Workouts
JT
Handstand push-ups
Ring dips
Push-ups
21-15-9 reps, for time
Michael
Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds for time
Murph
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.
Daniel
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
For time.
Josh
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
For time.
Jason
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
For time.
Badger
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
3 rounds for time.
Joshie
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. 3 rounds for time.
Nate
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
As many rounds as possible in 20 minutes
Randy
75# power snatch, 75 reps For time
Tommy V
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
For time
Griff
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
For time
Ryan
Five rounds of:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
For time
Erin
Five rounds of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
For time
Mr. Joshua
Five rounds of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
For time
DT
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
For time
Danny
Rounds in 20 min of:
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups
Rounds completed
Hansen
Five rounds:
30 reps, 2 pood Kettlebell swing
30 Burpees
30 Glute-ham sit-ups
For time
Tyler
Five rounds:
7 Muscle-ups
21 reps 95 pound Sumo-deadlift high-pull
For time
Lumberjack 20
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
For time
Stephen
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
For time
Garrett
Three rounds of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups
For time
War Frank
Three rounds of:
25 Muscle-ups
100 Squats
35 GHD situps
For time
McGhee
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
Rounds in 30 min
Paul
Five rounds of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
For Time
Jerry
Run 1 mile
Row 2K
Run 1 mile
For Time
¨
Nutts
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
Arnie
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
For Time
The Seven
"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
For Time
RJ
Five rounds of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
For Time
Luce
Wearing a 20 pound vest, three rounds of:
Run 1K
10 Muscle-ups
100 Squats
For Time
Johnson
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps
Rounds in 20 Min
Roy
Five rounds
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
For Time
AdamBrown
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
For Time
Coe
Ten rounds
95 pound Thruster, 10 reps
10 Ring push-ups
For Time
Severin
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. For Time
Helton
Three rounds of:
Run 800 meters
30 reps, 50 pound dumbbell squat cleans
30 Burpees
For Time
Jack
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Max Rounds in 20 Min
Forrest
Three rounds
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters
For Time/td>
Bulger
Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
For Time
Brenton
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. For Time
Blake
Four rounds of:
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
For Time
Collin
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
For Time
Thompson
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. For Time
Whitten
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
For Time
Bull
Two rounds of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
For Time
John Rankel
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
AMRAP, 20 Minutes
Ledesma
Complete as many rounds as possible of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps
in 20 Minutes
McCluskey
"McCluskey" Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters
For Time
Weaver
Four rounds of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
For Time
Abbate
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
For Time