Workouts

Named Workouts

WOD Description Type
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
5 rounds, time each round
Rest precisely three minutes between 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 / 100 Kg
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 / 40 Kg
Pull-ups
21-15-9 reps, for time
Grace Clean and Jerk 135 lbs/60 Kg 30 reps for time
Helen 400 meter run
1,5 pood Kettlebel swing x 21
Pull-ups 12 reps
3 rounds for time
Isabel Snatch 135 pounds 30 reps for time
Jackie 1000 meter row
Thrusters 45 lbs / 20 Kg x 50
Pull-ups x 30
For time
Karen Wall-ball 150 shots For time
Linda
(aka “3 bars of death”)
Deadlift 1 1/2 BW
Bench Press 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 (pistols)
15 Pull-ups
As many rounds as possible in 20 min
Nancy 400 meter run
Overhead Squats 95 lbs / 40 Kg 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 Pull-ups
5 rounds for time.
Kelly Run 400 meters
30 Box jump, 24″
30 Wall Ball shots. 20 lbs / 9 Kg
Five rounds for time
Lynne Bodyweight bench press (e.g., same amount on bar as you weigh)
Pull-ups
5 rounds for max reps. There is NOtime component to this WOD, although some versions Rx the movements as a couplet.
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.
Amanda 9, 7 and 5 reps of:
Muscle-ups
Snatches 135/95 lbs (60/40 Kg)
For Time
Fight Gone Bad Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions.
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

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