Crossfit Wod List

 

690 BENCHMARK WODS September 02, 2017

 

QUALIFIERS “100%” For Time 40 Box Jumps (30/24 in) 20 D-Ball Cleans (150/100 lb)  Time Cap: 5 minutes wodwell.com/wod/100

“2223 INTERVALS” For Time Three 2-minute intervals, then one 3minute interval of: 2 Rope Climbs 10/7 calorie SkiErg Max Overhead Squats (155/105 lb)

“AGOQ 17.2”

 Then, 1 minute Rest

AMRAP in 20 minutes 0:004:00: 25 Toes-to-Bars 50 Double Unders 15 Squat Cleans (135/85 lb)

 Time Cap: 12 minutes

If completed before 4:00, then until 8:00: 25 Toes-to-Bars 50 Double Unders 13 Squat Cleans (185/115 lb) If completed before 8:00, then until 12:00: 25 Toes-to-Bars 50 Double Unders 11 Squat Cleans (225/145 lb) If completed before 12:00,

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Throughout this event, athletes will work for 2 minutes, then rest for 1 minute. In each 2-minute work period, they will  perform 2 rope climbs, 10/7 calories on the SkiErg, and then as many  overhead squats as  possible in the remaining time. After resting for one minute, they will again  perform 2 climbs, a 10/7calorie ski and as many  overhead squats as  possible in the remaining time. They will continue until 75 reps of the overhead squat have been

“AGOQ 17.1” For Time 100 Dumbbell Snatches (50/35 lb) 80 calorie Row 60 Burpees 40 Muscle-Ups  Time Cap: 20 minutes Once all 100 sntaches are complete, move to the rower and pull 80 calories, then move to the barbell to  perform 60 bar-facing burpees. Once all burpees are complete do 40 muscle-ups. This workout  ends when the the athlete locks out the final muscleup repetition or when 20 minutes is up. If athlete does not finish all 280 reps before the time cap, score will be the number of reps completed. wodwell.com/wod/agoq-17-1

“AGOQ 17.4” 2 Rounds for Time 10 Deadlifts (315/225 lb) 20 Deficit Handstand PushUps (4.5/3 in)

 

690 BENCHMARK WODS September 02, 2017

then until 16:00: 25 Toes-to-Bars 50 Double Unders 9 Squat Cleans (275/175 lb) If completed before 16:00, then until 20:00: 25 Toes-to-Bars 50 Double Unders 7 Squat Cleans (315/205 lb)

completed.

30 Front Squats (95/65 lb)

The athlete’s score is the total time it takes for them to complete the event. If  the athlete does not finish, score is total number of  repetitions completed at  the end of the 3-minute interval round.

Mark a box on the ground and a foot line on the wall for the handstand push-ups (per movement standards ) and create deficit for the handstand push-ups. Perform 10 deadlifts, 20 handstand push-ups, then to a second barbell for 30 front squats. Once the 30 front squats are completed, move back to

wodwell.com/wod/2223-intervals

Perform 25 toes-to-bars, 50 double-unders, 15 squat cleans. If and all 90 repetitions are not  completed within 4 minutes, the workout is over and the score is the number of reps completed within 4 minutes. If all 90 repetitions are completed under 4 minutes, perform another 25 toes-to-bars, 50 double-unders and 13 squat cleans, this time at a heavier weight. If all 178 repetitions (90 from round 1, plus 88 from round 2) are completed under 8 minutes, begin another  round and extend time by  another 4 minutes. In each subsequent round the weight of the clean increases while the number of reps of the clean decreases. Once a round is completed

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“AGOQ 17.3” 21-15-9 Reps for Time Shoulder-to-Overheads (135/95 lb) Chest-to-Bar Pull-Ups  Athlete must clean the barbell to begin the set of  21 shoulder-to-overheads. Then move to the pull-up bar for 21 pull-ups, then back to the barbell for 15 shoulder-to-overheads, followed by 15 pull-ups, and finishing with 9 shoulder-to-overheads and 9 pull-ups. Score is the time it takes to complete all 90 repetitions. wodwell.com/wod/agoq-17-3

“ECC

the bar to begin the deadlift second round. wodwell.com/wod/agoq-17-4

“ECC QUALIFIERS 15.2” With a Running Clock AMRAP in 5 minutes (from 0:00-5:00) 5 Bar Muscle-Ups 5 Squat Cleans (155/105 lb) 5 Box Jumps (40/30 in)  Then, 5 Minutes (from 5:00-10:00) to Establish: Max Load Complex of  1 Clean 1 Hang Squat Clean 1 Front Squat 1 Jerk

 

690 BENCHMARK WODS September 02, 2017

immediately begin the next round (do not wait for  the 4-minute round to end before moving on to the next round). This pattern continues for up to 20 minutes, as long as a full round is completed before the next cutoff. If athlete fails to complete all repetitions within cutoff  time for a round, athlete’s score is number of  repetitions completed.  Another person may assist  the athlete in changing the  plates on the barbell during this workout, or  multiple barbells may be used. wodwell.com/wod/agoq-17-2

QUALIFIERS 15.1”

With a Running Clock AMRAP in 5 Minutes (from 0:00-5:00): 10 Bar-Facing Burpees 15 Thrusters (95/65 lbs) 20 Chest-to-Bar Pull-Ups  Then, 5 Minutes (from 5:00-10:00) to Establish: 5 Rep Max Low Hang Snatch  Then, For Time (starting at 10:00): 25 Overhead Squats (135/95 lbs) 75 Double-Unders 25 calorie Row 75 Double-Unders 25 Overhead Squats (135/95 lbs)

“AMANDA .45” 13-11-9-7-5 Reps for Time Muscle-Ups Squat Snatches (135/95 lb)  Time cap: 13 minutes for males, 15 minutes for females  Athletes will complete 13 muscle-ups then 13 squat  snatches, then 11 of each, 9 of each, 7 of each, and 5 of each before moving to the finish line.

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The WOD has 3 parts. Part  1 starts with a running clock; Part 2Part starts at theat  5:00 mark, 3 starts the 10:00 mark. Score for  Part 1 is total rounds plus reps completed under  5:00; score for Part 2 is heaviest weight  successfully lifted (bar  cannot touch the ground between reps); score for   part 3 is the time it takes  you to finish the work after  the 10:00 mark (i.e.: if you

 Then, For Time (starting at 10:00): 18-12-6 Repetitions of  Deadlifts (275/185 lb) Strict Handstand Push-Ups The WOD has 3 parts. Part  1 starts with a running clock; Part 2 starts at the 5:00 mark, Part 3 starts at  the 10:00 mark. Score for  Part 1 is total number of  rounds plus reps completed under 5 minutes; score for Part 2 is the weight successfully  lifted for the entire complex (the bar may not  touch the ground until the complex is complete); score for part 3 is the time it takes you to finish the work after the 10:00 mark  (i.e.: if you finish at 17:00,  your score for part 3 is 7:00). wodwell.com/wod/ecc-qualifiers15-2

“GET A GRIP” For Time 50 Double-Unders 20 Deadlifts (100/70 kg) 20 Box Jumps (24/20 in) 20 Kettlebell Swings (24/16 kg) 20 Toes-to-Bars 20 Kettlebell Swings (24/16 kg)

 

690 BENCHMARK WODS September 02, 2017

wodwell.com/wod/amanda-45

“ECC QUALIFIERS 15.3” AMRAP in 20 minutes 50 Wall Balls (20/14 lbs) 50 Double-Unders 40 Box Jumps (24/20 lbs) 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Bar-Facing Burpees 20 Cleans (145/100 lbs) 20 Jerks (145/100 lbs) 10 Snatches (145/100 lbs) 10 Muscle-Ups If an athlete completes the 10 Muscle-Ups and has time remaining in the 20 minute cap, begin round 2 starting with the wall balls. wodwell.com/wod/ecc-qualifiers15-3

“GRANITE GAMES QUALIFIERS 15.1” AMRAP in 10 minutes 5 Hang Squat Cleans (155/105 lbs) 7 Bar-Facing Burpees wodwell.com/wod/granitegames-qualifiers-15-1

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finish at 17:00, your score for part 3 is 7:00). wodwell.com/wod/ecc-qualifiers15-1

“FIBONACCI FINAL” For Time Men 5-8-13 reps of: Parallette Handstand PushUps Kettlebell Deadlifts (2 x 203 lb) 89 feet Kettlebells Overhead Lunges (2 x 53 lb) Women 3 Parallette Handstand Push-Ups 5 Kettlebell Deadlifts (2 x 124 lb) 5 Parallette Handstand Push-Ups 8 Kettlebell Deadlifts (2 x 124 lb) 8 Parallette Handstand Push-Ups 13 Kettlebell Deadlifts (2 x 124 lb) 89 feet Kettlebells Overhead Lunges (2 x 35 lb)

Men will complete 5 handstand push-ups and 5 kettlebell deadlifts, 8

20 Box Jumps (24/20 in) 20 Deadlifts (100/70 kg) 50 Double-Unders  Time Cap: 8 minutes wodwell.com/wod/get-a-grip

“GRANITE GAMES QUALIFIERS 15.3” AMRAP in 17 minutes 50 calorie Row 50 Wall Ball Shots (20/14 lbs) 50 Shoulder to Overhead (115/85 lbs) 50 Box Jumps (24/20 in) wodwell.com/wod/granitegames-qualifiers-15-3

“GRANITE GAMES QUALIFIERS 16.2” AMRAP in 17 minutes 50 calorie Row 50 Wall Ball Shots (20/14 lbs) 50 Shoulder-to-Overhead 50 Box Jumps (24/20 in) wodwell.com/wod/granitegames-qualifiers-16-2

 

690 BENCHMARK WODS September 02, 2017

“GRANITE GAMES QUALIFIERS 15.4” AMRAP in 13 minutes 10 Deadlifts (225/155 lbs) 5 Ring Muscle-Ups 10 Deadlifts (255/175 lbs) 5 Ring Muscle-Ups 10 Deadlifts (285/195 lbs) 5 Ring Muscle-Ups 10 Deadlifts (315/215 lbs) 5 Ring Muscle-Ups 10 Deadlifts (345/235 lbs) 5 Ring Muscle-Ups 10 Deadlifts (375/255 lbs) Max Reps of Ring MuscleUps

handstand push-ups and 8 kettlebell deadlifts, 13 handstand push-ups and 13 kettlebell deadlifts, then  pick up 2 53-lb. kettlebells and lunge with them overhead to the finish line. Women will complete 3 handstand push-ups and 5 kettlebell deadlifts, 5 handstand push-ups and 8 kettlebell deadlifts, 8 handstand push-ups and 13 kettlebell deadlifts, then  pick up 2 35-lb. kettlebells and lunge with them overhead to the finish line.

wodwell.com/wod/fibonacci-final wodwell.com/wod/granitegames-qualifiers-15-4

“GRANITE GAMES QUALIFIERS 16.3” AMRAP in 12 minutes 12 Chest-to-Bar Pull-Ups 8 Deadlifts (245/165 lbs) 12 Handstand Push-Ups 8 Deadlifts (245/165 lbs) wodwell.com/wod/granitegames-qualifiers-16-3

“GRANITE GAMES QUALIFIERS 15.2” With a Running Clock From 0:00-6:00: Establish a 1-Rep Max Snatch From 6:00-14:00 AMRAP: 30 Double-Unders 15 Chest-to-Bar Pull-ups 30 Double-Unders 15 Toes-to-Bar From 14:00-20:00:

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“GRANITE GAMES QUALIFIERS 16.5” AMRAP in 14 minutes 70 Double-Unders 7 Ring Muscle-Ups 7 Snatches (155/105 lbs) wodwell.com/wod/granitegames-qualifiers-16-5

“GRANITE GAMES QUALIFIERS 17.3” For Time From 0:00-4:00: 2 Rounds of: 12 Overhead Squats (95/65 lb) 12 Toes-to-Bars If completed before 4:00, then from 4:00-8:00: 2 Rounds of: 10 Overhead Squats (135/95 lb) 12 Toes-to-Bars If completed before 8:00, then from 8:00-12:00: 2 Rounds of: 8 Overhead Squats (165/115 lb) 12 Toes-to-Bars

 

690 BENCHMARK WODS September 02, 2017

“GRANITE GAMES QUALIFIERS 17.1” AMRAP in 12 minutes 10 Hang Squat Cleans (135/95 lb) 10 Front Rack Reverse Lunges (135/95 lb) 20 Chest-to-Bar Pull-Ups Perform the lunges in place and alternate legs after  each good rep. wodwell.com/wod/granitegames-qualifiers-17-1

“GRANITE GAMES QUALIFIERS 17.4” AMRAP in 10 minutes 6 Ring Muscle-Ups 12 Shoulder-to-Overheads (155/105 lb) 15 Burpee Bix Jump Overs (24/20 in) wodwell.com/wod/granitegames-qualifiers-17-4

“HARD TARGET” 12-9-6 Reps For Time Chest-to-Bar Pull-Ups Shoulder-to-Overheads

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Establish a 1-Rep Max Snatch wodwell.com/wod/granitegames-qualifiers-15-2

“GRANITE GAMES QUALIFIERS 16.1” AMRAP in 15 minutes 10 Squat Clean-and-Jerks (135/85 lbs) 15 Bar-Facing Burpees 8 Squat Clean-and-Jerks (185/115 lbs) 15 Bar-Facing Burpees 6 Squat Clean-and-Jerks (225/145 lbs) 15 Bar-Facing Burpees 4 Squat Clean-and-Jerks (275/175 lbs) 15 Bar-Facing Burpees 2 Squat Clean-and-Jerks (305/200 lbs) 15 Bar-Facing Burpees Max Reps of Squat Cleanand-Jerks (315/205 lbs) wodwell.com/wod/granitegames-qualifiers-16-1

“GRANITE GAMES QUALIFIERS

If completed before 12:00, then from 12:00-16:00: 2 Rounds of: 6 Overhead Squats (185/125 lb) 12 Toes-to-Bars  Time Cap: 16 minutes wodwell.com/wod/granitegames-qualifiers-17-3

“HANDSTAND WALK” For Time 280 feet Handstand Walk wodwell.com/wod/handstandwalk 

“LURONG CHAMPION TEST” EOMOM in 23 minutes 1 minute Max (155/100 lbs)Deadlifts 1 minute Rest 1 minute Max Box Jump Overs (30/24") 1 minute 1 minute Rest 1 minute Max Hang Power Cleans (155/100 lbs) 1 minute Rest 1 minute Max Muscle-Ups 1 minute Rest 1 minute Max Thrusters (155/100 lbs)

 

690 BENCHMARK WODS September 02, 2017

(60/40 kg) Burpee Ball Slams (50/30 kg)  Time Cap: 7 minutes wodwell.com/wod/hard-target 

“LURONG SUMMER CRUSH” For Time 30 calorie Row  Then 3 Rounds of: 10 Deadlifts (225/185 lbs) 10 Handstand Push-Ups wodwell.com/wod/summer-crush

“MIDLINE MADNESS” 6 Rounds For Time 400 meter Run 50 foot Yoke Carry (380/300 lb)  Time Cap: 25 minutes  Athletes will begin on the field and will complete 6 rounds of a lap up the stadium berm and a 50-ft.  yoke carry. The event is complete when the athlete carries the yoke across the finish line of the last  section.

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16.4” For Time 5–10–15–20–15–10–5 Reps of  Overhead Squats (115/75 lbs)  Toes-to-Bar wodwell.com/wod/granitegames-qualifiers-16-4

“GRANITE GAMES QUALIFIERS 17.2” AMRAP in 6 minutes 6 Deadlifts (225/155 lb) 6 Bar Facing Burpees wodwell.com/wod/granitegames-qualifiers-17-2

1 minute Rest 1 minute Max Row for calories 1 minute Rest Repeat for 2 Rounds Following an "every other  minute, on the minute" interval scheme, perform as many reps of possible (AMRAP) of the first  movement in one minute, then rest one minute. Then  AMRAP of the second movement in one minute, followed by another minute of rest. Continue for all six  movements. Repeat a second time - for a total of  23 minutes. Score is total reps completed. wodwell.com/wod/champion-test 

“GRANITE GAMES QUALIFIERS 17.5” For Time 60 calorie Row 80 Wall Ball Shots (20/14 lb, 10/9 ft) 100 Double-Unders 40 calorie Row 60 Wall Ball Shots (20/14 lb, 10/9 ft) 80 Double-Unders 20 calorie Row 40 Wall Ball Shots (20/14

“LURONG THE OLYMPIAN”

As Many Reps as Possible in 9 minutes 20 Ground-toOverhead (95/65 lbs) 7 Bar-Facing Burpees 15 Ground-to-Overhead (135/95 lbs) 7 Bar-Facing Burpees 10 Ground-to-Overhead (155/105 lbs) 7 Bar-Facing Burpees 5 Ground-to-Overhead (185/65 lbs)

 

690 BENCHMARK WODS September 02, 2017

wodwell.com/wod/midlinemadness

lb, 10/9 ft) 60 Double-Unders wodwell.com/wod/granitegames-qualifiers-17-5

“OPEN 11.1” AMRAP in 10 minutes 30 Double-Unders 15 Power Snatches (75/55 lbs) This WOD was repeated as "Open 14.1 14.1." ." wodwell.com/wod/open-11-1

“OPEN 11.4” As Many Reps as Possible in 10 minutes 60 Bar Facing Burpees 30 Overhead Squats (120/90 lbs) 10 Muscle-Ups wodwell.com/wod/open-11-4

“OPEN 12.1”

AMRAP in 7 minutes Burpees This workout begins from a standing position. The  Athlete will move from flat  on the ground to touching an object with both hands that is 6 inches above their  max reach. wodwell.com/wod/open-12-1

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“LURONG 50’S CHIPPER” For Time 50 Wall Ball Shots (20/14 lbs) 50 Dumbbell Snatches (70/50 lbs) (alternating arms) 50 Pistols (alternating legs) 50 Chest-to-Bar Pull-Ups wodwell.com/wod/50s-chipper 

“LURONG THE MOTIVATOR” As Many Reps as Possible in 9 minutes Shoulder-toOverhead (115/85 lbs) Front-Rack Lunges (115/85 lbs) Penalty Each Time Bar is Dropped* *If athlete drops the bar  during the Shoulder-toOverhead, penalty is 20 Double-Unders. If athlete drops the bar during the Front-Rack Lunges, penalty  is 5 burpees.

7 Bar-Facing Burpees Max Ground-to-Overhead (225/155 lbs) wodwell.com/wod/the-olympian

“OCEAN SWIM” For Time 500 meter Swim  Athletes will start on the beach, swim out around 2 buoys, then finish back on the beach. wodwell.com/wod/ocean-swim

“OPEN 11.3” As Many Reps as Possible in 5 minutes Squat Clean (165/110 lbs)  Jerk (165/110 lbs) You must complete the squat clean before moving on to the jerk and you must complete the jerk  before moving on to the next squat clean. If you miss a jerk you may power  clean the bar to set up  your jerk attempt. wodwell.com/wod/open-11-3

“OPEN 11.6” As Many Reps as Possible in 7 minutes 3 Thrusters

 

690 BENCHMARK WODS September 02, 2017

wodwell.com/wod/the-motivator 

“OPEN 12.4” As Many Reps as Possible in 12 minutes 150 Wall Balls (20/14lbs) 90 Double-Unders 30 Muscle-Ups If time permits, after  finishing the muscle-ups, start over from wall balls. Open 12.4 was repeated as "Open "Open 13.3" 13.3" wodwell.com/wod/open-12-4

“OPEN 13.2” As Many Reps as Possible in 10 minutes 5 Shoulderto-Overheads (115/75 lbs) 10 Deadlifts (115/75 lbs) 15 Box Jumps (24/20 in) "Shoulder-to-Overhead" means you start with a barbell on your shoulders and move the bar  overhead with your arms any way you like (ie: strict   press, push press, push push  jerk, etc.) wodwell.com/wod/open-13-2

“OPEN 13.5” As Many Reps as Possible in 4 minutes 15 Thrusters (100/65 lbs)

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“MUSCLE-UP CLEAN LADDER” For Time 4 Bar Muscle-Ups 2 Cleans (225/145 lb) 4 Bar Muscle-Ups 2 Cleans (245/160 lb) 4 Bar Muscle-Ups 2 Cleans (265/175 lb) 4 Bar Muscle-Ups 2 Cleans (285/190 lb) 4 Bar Muscle-Ups 2 4 2 4 2 4 2

Cleans (305/205 Bar Muscle-Ups Cleans (320/215 Bar Muscle-Ups Cleans (335/225 Bar Muscle-Ups Cleans (350/235

(100/65 lbs) 3 Chest-to-Bar Pull-ups 6 Thrusters (100/65 lbs) 6 Chest-to-Bar Pull-ups 9 Thrusters (100/65 lbs) 9 Chest-to-Bar Pull-ups If you complete the round of 9, complete a round of  12, then go on to 15, etc. Open 11.6 was repeated in the 2012 CrossFit Games Open as "Open "Open 12.5" 12.5" wodwell.com/wod/open-11-6

lb) lb)

“OPEN 12.3”

lb)

As Many Reps as Possible in 18 minutes 15 Box  Jumps (24/20 in) 12 Push Press (115/75 lbs) 9 Toes-to-Bar

lb)

 Time Cap: 11 minutes

wodwell.com/wod/open-12-3

Every round begins with 4 bar muscle-ups before moving to the barbell for 2 cleans. Each round the athlete will progress to a heavier barbell. The athlete’s score is the total time it takes for them to complete the event. If  an athlete is unable to complete all the reps, they  will be ranked by total reps completed, with ties being broken by the time of 

“OPEN 13.1”

AMRAP in 17 minutes 40 Burpees 30 Snatches (75/45 lbs) 30 Burpees 30 Snatches (135/75 lbs) 20 Burpees 30 Snatches (165/100 lbs) 10 Burpees Max Snatches (210/120 lbs) In the case of a tie, the

 

690 BENCHMARK WODS September 02, 2017

15 Chest-to-Bar Pull-ups

completion of the last 

athlete with the faster time

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. Etc.

successful rep.

to their last complete setfinish of Snatches will be ranked higher.

wodwell.com/wod/open-13-5

“OPEN 14.3” As Many Reps as Possible in 8 minutes 10 Deadlifts (135/95 lbs) 15 Box Jumps (24/20 in) 15 Deadlifts (185/135 lbs) 15 Box Jumps (24/20 in) 20 Deadlifts (225/155 lbs) 15 Box Jumps (24/20 in) 25 Deadlifts (275/185 lbs) 15 Box Jumps (24/20 in) 30 Deadlifts (315/205 lbs) 15 Box Jumps (24/20 in) 35 Deadlifts (365/225 lbs)

wodwell.com/wod/muscle-cleanladder 

wodwell.com/wod/open-13-1

“OPEN 11.2”

“OPEN 13.4”

As Many Reps as Possible in 15 minutes 9 Deadlifts (155/100 lbs) 12 Push-Ups 15 Box Jumps (24/20 in)

As Many Reps as Possible in 7 minutes 3 Clean-and Jerks (135/95 lbs) 3 Toes-to-Bars 6 Clean-and-Jerks (135/95

wodwell.com/wod/open-11-2

“OPEN 11.5” As Many Reps as Possible in 20 minutes 5 Power Cleans (145/105 lbs) 10 Toes-To-Bars 15 Wall Balls (20/14 lbs) (10 ft)

lbs) 6 Toes-to-Bars 9 Clean-and-Jerks (135/95 lbs) 9 Toes-to-Bars 12 Clean-and-Jerks (135/95 lbs) 12 Toes-to-Bars If you complete the round of 12, go on to 15. If you complete 15, go on the 18, etc.

wodwell.com/wod/open-11-5 wodwell.com/wod/open-13-4

15 Box Jumps (24/20 in) For the box jumps you may   jump or step up or down as long as both feet start on the ground and both feet  end on the box in control. wodwell.com/wod/open-14-3

“OPEN 15.1 &

“OPEN 12.2” As Many Reps as Possible in 10 minutes 30 Snatches (75/45 lbs) 30 Snatches (135/75 lbs) 30 Snatches (165/100 lbs) 30 Snatches (210/120 lbs) Continue at this weight until time is up

“OPEN 14.2” For as long as possible complete in 3 minutes From 0:00-3:00, 2 rounds of: 10 Overhead Squats (95/65lbs) 10 Chest-to-Bar Pull-Ups From 3:00-6:00, 2 rounds

wodwell.com/wod/open-12-2

of:

page 10 of 111

 

690 BENCHMARK WODS September 02, 2017

15.1A” Complete As Many Rounds as Possible in 9 minutes 15  Toes-to-Bars 10 Deadlifts (115/75 lbs) 5 Snatches (115/75 lbs)  Then, "Open 15.1a": In 6 Minutes 1-Rep-Max Clean-and-Jerk

 As soon as the clock  reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout  15.1a. The same barbell must be used for both 15.1 and 15.1a. Score for  Workout 15.1 is the total number of repetitions completed. Score for  Workout 15.1a is the weight (in pounds) of the heaviest successful cleanand-jerk.

“OPEN 12.5” As Many Reps as Possible in 7 minutes 3 Thrusters (100/65 lbs) 3 Chest-to-Bar Pull-ups 6 Thrusters (100/65 lbs) 6 Chest-to-Bar Pull-ups 9 Thrusters (100/65 lbs) 9 Chest-to-Bar Pull-ups If you complete the round of 9, complete a round of  12, then go on to 15, etc. Open 12.5 is a repeat of /  same as "Open "Open 11.6 11.6"" wodwell.com/wod/open-12-5

“OPEN 13.3” As Many Reps as Possible in 12 minutes 150 Wall Balls (20/14lbs) 90 Double-Unders 30 Muscle-Ups If time permits, after  finishing the muscle-ups, start over from wall balls. Open 13.3 is a repeat  of "Open "Open 12.4" 12.4"

wodwell.com/wod/open-15-1 wodwell.com/wod/open-13-3

“OPEN 15.4” As Many Reps as Possible (AMRAP) in 8 minutes 3 Handstand Push-Ups 3 Cleans (185/125 lbs)

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“OPEN 14.1” As Many Reps as Possible (AMRAP) in 10 minutes 30 Double-Unders

12 Overhead Squats (95/65lbs) 12 Chest-to-Bar pull-ups From 6:00-9:00, 2 rounds of: 14 Overhead Squats (95/65lbs) 14 Chest-to-Bar Pull-Ups Follow the pattern until you fail to complete both rounds. This WOD was repeated as "Open 15.2" 15.2" wodwell.com/wod/open-14-2

“OPEN 14.5” 21-18-15-12-9-6-3 Reps For Time Thrusters (95/65 lb) Bar Facing Burpees Open 14.5 was repeated as Open 16.5 wodwell.com/wod/open-14-5

“OPEN 15.3” As Many Reps as Possible (AMRAP) in 14 minutes 7 Muscle-Ups 50 Wall Balls (20/14 lbs) 100 Double-Unders  After the last doubleunder, the athlete will move back to the rings and

 

690 BENCHMARK WODS September 02, 2017

6 Handstand Push-Ups

15 Power Snatches (75/55

begin the next round.

3 Cleans (185/125 lbs) 9 Handstand Push-Ups 3 Cleans (185/125 lbs) 12 Handstand Push-Ups 6 Cleans (185/125 lbs) 15 Handstand Push-Ups 6 Cleans (185/125 lbs) 18 Handstand Push-Ups 6 Cleans (185/125 lbs) 21 Handstand Push-Ups 9 Cleans (185/125 lbs) Etc., following same pattern until time is up

lbs)

Score will the total number ofbe repetitions completed before the 14minute time cap.

wodwell.com/wod/open-15-4

“OPEN 16.2” AMRAP in 20 minutes Continue until 4 minutes: 25 Toes-to-Bars 50 Double-Unders 15 Squat Cleans (135/85 lbs) If completed before 4 minutes, continue until 8 minutes: 25 Toes-to-Bars 50 Double-Unders 13 Squat Cleans (185/115 lbs) If completed before 8 minutes, continue until 12 minutes: 25 Toes-to-Bars 50 Double-Unders 11 Squat Cleans (225/145

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This WOD is a repeat of  11.1." ." "Open 11.1 wodwell.com/wod/open-14-1

wodwell.com/wod/open-15-3

“OPEN 14.4”

“OPEN 16.1”

As Many Rounds and Reps as Possible in 14 minutes 60 Calorie Row 50 Toes-to-Bars

AMRAP in 20 minutes 25 ft Overhead Walking Lunges (95/65 lbs) 8 Bar-Facing Burpees

40 Wall-Ball Shots (20/14 lbs) (10/9 ft target) 30 Cleans (135 lb) 20 Muscle-Ups

25 ft Overhead Walking Lunges (95/65 lbs) 8 Chest-to-Bar Pull-Ups wodwell.com/wod/open-16-1

If you complete one round, start again on the rower  and continue the sequence until time is up. Score is total repetitions completed (on the rower 1 calorie = 1 rep).

“OPEN 16.4” AMRAP in 13 minutes 55 Deadlifts (225/155 lb) 55 Wall-Balls (20/14 lb) 55 calorie Row 55 Handstand Push-Ups

wodwell.com/wod/open-14-4 wodwell.com/wod/open-16-4

“OPEN 15.2” For as long as possible complete in 3 minutes From 0:00-3:00, 2 rounds of: 10 Overhead Squats (95/65lbs) 10 Chest-to-Bar Pull-Ups From 3:00-6:00, 2 rounds of:

“OPEN 17.2” AMRAP in 12 minutes 2 Rounds of: 50 ft Dumbbell Walking Lunges (50/35 lb) 16 Toe-to-Bars 8 Dumbbell Power Cleans (50/35 lb)

 

690 BENCHMARK WODS September 02, 2017

lbs)

12 Overhead Squats

 Then, 2 Rounds of:

If completed before 12 minutes, continue until 16 minutes: 25 Toes-to-Bars 50 Double-Unders 9 Squat Cleans (275/175 lbs)

(95/65lbs) 12 Chest-to-Bar pull-ups From 6:00-9:00, 2 rounds of: 14 Overhead Squats (95/65lbs) 14 Chest-to-Bar Pull-Ups Follow the pattern until you fail to complete both rounds.

50 ft Dumbbell Walking Lunges (50/35 lb) 16 Bar Muscle-Ups 8 Dumbbell Power Cleans (50/35 lb)

If completed before 16 minutes, continue until 20 minutes: 25 Toes-to-Bars 50 Double-Unders 7 Squat Cleans (315/205 lbs)  Athlete's score will be the number of reps completed. Tiebreak is the elapsed time at which the athlete completed their las t set of double-unders.

This WOD is a repeat of  14.2"" "Open 14.2 wodwell.com/wod/open-15-2

“OPEN 15.5” 27-21-15-9 Reps for Time Row (calories)  Thrusters (95/65 lbs)

For the dumbbell walking lunges, dumbbells must be in front rack position. After  25 ft, athlete will walk back  to the starting line. Right  after this workout is announced we live streamed on YouTube two athletes from the NorCal region who gave it  a go (video is below). YouTube to  to Subscribe on YouTube be notified when we  publish a version with the athletes giving their  thoughts on the workout.

wodwell.com/wod/open-15-5 wodwell.com/wod/open-17-2

wodwell.com/wod/open-16-2

“OPEN 16.3” “OPEN 16.5” 21-18-15-12-9-6-3 Reps For Time Thrusters (95/65 lbs) Bar-Facing Burpees Open 16.5 was a repeat of  Open 14.5 wodwell.com/wod/open-16-5

AMRAP in 7 minutes 10 Power Snatches (75/55 lbs) 3 Bar Muscle-Ups

10 Rounds for Time 9  Thrusters (95/65 lb) 35 Double Unders

wodwell.com/wod/open-16-3

“OPEN 17.1” For Time 10 Dumbbell Snatches (50/35 lbs) 15 Burpee Box Jump Overs 20 Dumbbell Snatches (50/35 lbs)

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“OPEN 17.5”

Time Cap: 40 minutes Right after this workout  was announced we live streamed on YouTube as YouTube as two athletes from NorCal gave it a go. Subscribe on YouTube to YouTube  to be notified when we publish WOD

 

690 BENCHMARK WODS September 02, 2017

“OPEN 17.3” For Reps Prior to 8 minutes, 3 rounds of: 6 Chest-to-Bar Pull-Ups 6 Squat Snatches (95/65 lbs)  Then 3 rounds of: 7 Chest-to-Bar Pull-Ups 5 Squat Snatches (135/95 lbs) * Prior to 12 minutes, 3 rounds of: 8 Chest-to-Bar Pull-Ups 4 Squat Snatches (185/135 lbs) * Prior to 16 minutes, 3 rounds of: 9 Chest-to-Bar Pull-Ups 3 Squat Snatches (225/155 lbs) * Prior to 20 minutes, 3 rounds of: 10 Chest-to-Bar Pull-Ups 2 Squat Snatches (245/175 lbs)

15 Burpee Box Jump Overs

highlights with their 

30 Dumbbell (50/35 lbs) Snatches 15 Burpee Box Jump Overs 40 Dumbbell Snatches (50/35 lbs) 15 Burpee Box Jump Overs 50 Dumbbell Snatches (50/35 lbs) 15 Burpee Box Jump Overs

commentary.

 Time Cap: 20 minutes

 Time Cap: 60 minutes

 Athlete must alternate

 Athletes begin on the

hands for each dumbbell snatch and face the box for  the Burpee Box Jump Overs. wodwell.com/wod/open-17-1

“OPEN 17.4” AMRAP in 13 minutes 55 Deadlifts (225/155 lbs) 55 Wall Ball Shots (20/14 lb to 10/9 ft) 55 calorie Row 55 Handstand Push-Ups

wodwell.com/wod/open-17-5

“PIER PADDLE” For Time 500 meter Swim 2 mile Paddle 500 meter Swim

beach and will swim 500 meters around the pier  then return to the beach to grab paddle boards. They  will then return to the water and paddle south for  1 mile, turn around, and  paddle back the 1 mile where they will return to the boards to the beach. They will then swim around the pier again, climb out of  the water and cross the finish line. wodwell.com/wod/pier-paddle

wodwell.com/wod/open-17-4

* Prior to 24 minutes, 3 rounds of: 11 Chest-to-Bar Pull-Ups 1 Squat Snatch (265/185 lbs) * If all reps are completed, time cap extends by 4 minutes. Three rounds for 

“PEDAL TO THE METAL 2” For Time 12 Parallette Handstand Push-Ups 24 calorie Row 16 calorie Bike

“RANCH TRAIL RUN” For Time 7 kilometer Trail Run This course is similar to the course from the 2009 trail run event.

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690 BENCHMARK WODS September 02, 2017

the two movements should

8 Kettlebell Deadlifts

be before moving intodone the next section of the workout. If the athlete completed the first two rounds in the 8-minute time cap, the athlete will be given four more minutes to finish the next  round. Same as the next  round until the whole workout is completed within the time cap of 24 minutes.

(203/124 lb)

wodwell.com/wod/open-17-3

“PEDAL TO THE METAL 1”

 Time Cap: 7 minutes

This event will begin just  after completing Pedal to the Metal 1.  Athletes will move through stations of each exercise. The event is complete when the athlete finishes the last rep of the kettlebell deadlift and crosses the finish line. wodwell.com/wod/pedal-metal-2

For Time 3 Peg Board Ascents 24 calorie Row 16 calorie Bike 8 Dumbbell Squat Snatches (100/70 lb)

“RANCH MINI CHIPPER”

 Time Cap: 6 minutes

Hill Sprint with Med Ball

 Athletes will move through stations of each exercise. The event is complete when the athlete finishes the last rep of the dumbbell sqaut snatch and crosses the finish line.  Athletes will have a brief  rest before resetting and beginning Pedal to the Metal 2.

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For Time 50 Wall Ball Shots (30/20 lb) 25 Med-Ball GHD Sit-Ups (30/20 lb)

wodwell.com/wod/ranch-minichipper 

“REDEMPTION” For Time 3 Pegboard Ascents 21 Thrusters (135/85 lb) 2 Pegboard Ascents 15 Thrusters (135/85 lb) 1 Pegboard Ascent

wodwell.com/wod/ranch-trail-run

“REGIONALS 11.1” For Time 1000 meter Run 30 Handstand Push-Ups 1000 meter Row  Athletes will begin with a 1K run, then complete 30 handstand pushups against  their designated wall, and then finish with a 1K row.  Any forward movement   prior to the start  constitutes a false start. The athlete’s result will be total time to complete this chipper. There is a 15min time cap. If the workout is not finished within the 15min, a 1sec penalty is added to the 15min for  each meter and each handstand pushup not  completed. If an athlete cannot complete a single handstand pushup, they  receive a DNF and are eliminated from the competition. wodwell.com/wod/regionals-11-1

“REGIONALS 11.4” For Time 100 Pull-Ups

 

690 BENCHMARK WODS September 02, 2017

wodwell.com/wod/pedal-metal-1

“RANCH DEADLIFT LADDER” For Time Deadlift Ladder Men: 425-435-445-455465-475-485-495505-515-525535-545555565-575-585-595-605-615 lb Women: 275-285-295-305315-325-335-345-355365-370-375-380385-390-395400-405-410-415 lb Similar to the 2009 deadlift  ladder, where 1 rep is  performed every 30 seconds through a series of  20 barbells that each increase in weight.  Athletes will lift in the reverse order that they  finish the run. Last on the run will lift first. First on the run will lift last. The deadlift ladder will begin 10 minutes after the last athlete completes the run. wodwell.com/wod/ranchdeadlift-ladder 

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9 Thrusters (135/85 lb)

100 Kettlebell Swings

 Time Cap: 10 minutes

(24/16 kg) Unders 100 Double 100 Overhead Squats (95/65 lb)

wodwell.com/wod/redemption

“REGIONALS 11.3” 21-15-9 Reps for Time Deadlifts (315/205 lb) Box Jumps (30/24 in)  Athletes will perform 21 deadlifts then 21 box   jumps, then 15 deadlifts and 15 box jumps, then 9 deadlifts and 9 box jumps.  Athletes begin behind the line. At Go, athletes move to the barbell and begin their deadlifts. Their result  is the time to complete the entire workout. There is a 12min time cap. If an athlete cannot finish in the time cap, their score is the time cap plus a one second  penalty for each rep not  completed. wodwell.com/wod/regionals-11-3

“REGIONALS 11.6” For Time 20 calorie Row 30 Burpees 40 Two-Arm Dumbbell

 Athletes will start on the ground below their pull-up bar. At Go, they will jump to their bar. Any jumping before the Go will result in a false start. This workout  is a chipper. All pull-ups must be completed before the kettlebell swings, all the swings before the double-unders, and all the double-unders before the overhead squats. There is a 25min time cap. If an athlete cannot finish in the time cap, their score is the time cap plus a one second  penalty for each rep not  completed. wodwell.com/wod/regionals-11-4

“REGIONALS 12.1” 21-15-9 Reps for Time Deadlifts (225/155 lbs) Handstand Push-Ups wodwell.com/wod/regionals-12-1

 

690 BENCHMARK WODS September 02, 2017

“RAPID FIRE” For Time 6 Snatches (50/40 kg) 5 Snatches (60/45 kg) 4 Snatches (70/50 kg) 3 Snatches (80/55 kg) 2 Snatches (90/60 kg) 1 Snatches (100/65 kg)  Time cap: 4 minutes  Any type of Snatch will be acceptable. Score will be time completed in, or  number of reps done in the 4 min cap. wodwell.com/wod/rapid-fire

“REGIONALS 11.2” For Load Thruster Ladder  Athletes will have 20 seconds to take the first  barbell from the ground and then perform one thruster at a specified weight. They will then have 10 seconds to transition to the next barbell where the same requirements apply. They may make only one thruster attempt in any 20 second period. An attempt  is defined by the barbell leaving the shoulders after  the squat. If an athlete

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Ground-to-Overheads

“REGIONALS

(45/35 lb) 50 Toes-to-Bars 100 foot Overhead Walking Lunges (45/25 lb plate) 150 foot Sprint

12.4”

This is a chipper workout.  Athletes begin behind the line. At Go, they move to the rower and row 20 calories. They then move through each element, completing all reps before moving on. The overhead walking lunges are 50 feet  out and 50 feet back. The sprint is 50 feet out, 50 feet back, 50 feet out to the finish line. There is a 20min time cap. If an athlete cannot finish in the time cap, their result is the time cap plus a one second  penalty for each rep not  completed. wodwell.com/wod/regionals-11-6

“REGIONALS 12.3” 4 Rounds for Time 10 OneArm Dumbbell Snatches (100/70 lbs) 100 meter Sprint wodwell.com/wod/regionals-12-3

For Time 50 Back Squats (135/95 lbs) 40 Pull-Ups 30 Shoulder-to-Overheads (135/95 lbs) 50 Front Squats (85/65 lbs) 40 Pull-Ups 30 Shoulder-to-Overheads (85/65 lbs) 50 Overhead Squats (65/45 lbs) 40 Pull-Ups 30 Shoulder-to-Overhead (65/45 lbs) wodwell.com/wod/regionals-12-4

“REGIONALS 13.1” For Time 1000 meter Row 50 Thrusters (45 lbs) 30 Pull-Ups  Time Cap: 10 minutes For this event, the athlete will begin on the rower  with the handle in the rack  and their hands off the handle. At the call of "3-2-1 … Go!" the athlete will begin rowing and rows 1,000 meters, then gets off  the rower and moves to a designated area to perform 50 thrusters. After the 50th

 

690 BENCHMARK WODS September 02, 2017

drops the barbell before an attempt is made, hebarbell or she may make take the from the floor again. There will be 15 barbells.  Athletes continue so long as they successfully   perform the rep within the 20 seconds. Their result is the weight of their heaviest  successful thruster. If an athlete is not able to complete a successful thruster with the first  barbell, they receive a DNF  and are eliminated from the competition.

“REGIONALS 12.6” For Time 3 Rounds of: 7 Deadlifts (345/225 lb) 7 Muscle-Ups 3 Rounds of: 21 Wall Ball Shots (20/14 lb) 21 Toes-to-Bars  Then: 100 foot Farmer Carry (100/70 lb dumbbells) 28 Burpee Box Jumps (24/20 in) 100 foot Farmer Carry (100/70 lb dumbbells) 3 Muscle-Ups

wodwell.com/wod/regionals-11-2

“REGIONALS 11.5” 9-7-5 Reps For Time Muscle Ups Squat Snatches (135/95 lb)  Athletes will perform 9 muscle-ups then 9 snatches, then 7 muscleups and 7 snatches, then 5 muscle-ups and 5 snatches. The ring height  will be adjusted so that the bottom of the ring is one fist higher than the tops of  their fingers when standing with one arm extended.  Athletes will begin standing under the rings.

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This workout is broken into 3 parts all done with a running clock. Complete 3 rounds of Deadlifts and Muscle-ups then advance to the next 3 rounds of  Wall ball shots and Toesto-bar. The final round will be the Farmer carry with one dumbbell in each hand, Burpee box jump and Muscle-up. wodwell.com/wod/regionals-12-6

“REGIONALS 13.3” For Time 30 Burpee Muscle-Ups

thruster, the athlete moves to the pull-up bar and Once  performs 30 pull-ups. the 30th pull-up is complete, the athlete runs to the finish mat and the workout is finished. wodwell.com/wod/regionals-13-1

“REGIONALS 13.4” For Time 100 Wall Ball Shots (20/14 lbs) 100 Chest-to-Bar Pull-Ups 100 Pistols alternating legs 100 Alternating One-Arm Dumbbell Snatches (70/50 lbs)  Time Cap: 25 minutes For this event, the athlete begins on a starting mat.  At the call of "3-2-1 … Go!" he or she moves forward and begins the set of wall balls. After the 100th wall ball, the athlete moves to the pull-up bar and completes 100 chest-to-bar   pull-ups. Then, the athlete moves to the number 20 on the first mat and completes 100 one-legged squats, advancing forward after each 20 repetitions. Then, the athlete moves to the dumbbell and performs

 

690 BENCHMARK WODS September 02, 2017

 At Go, they will jump to the rings andas perform the workout described. Their result is the time to complete the entire workout. There is a 15min cap. If an athlete cannot  finish in the time cap, their  result is the time cap plus a one second penalty for  each rep not completed. If  the athlete is not able to complete a single muscleup or a single snatch, they  receive a DNF and are eliminated from the competition. wodwell.com/wod/regionals-11-5

“REGIONALS 12.2” For Time 2000 meter Row 50 Pistols alternating OneLegs 30 Hang Cleans (225/135 lbs)

 Time Cap: 7 minutes For this event, the athlete will begin on a starting mat. At the call of "3-2-1 … Go!" the athlete will move to a set of rings and begin  performing burpee muscleups. After the 30th repetition, the athlete will move to the finishing mat  and the workout is complete. wodwell.com/wod/regionals-13-3

“REGIONALS 13.6” For Time 100 Double Unders 50 Handstand Push-Ups 40 Toes-to-Bars 30 Shoulder-to-Overheads with Axle (160/100 lbs) 90 foot Walking Lunges with Axle (160/100 lbs)  Time Cap: 15 minutes

wodwell.com/wod/regionals-12-2

“REGIONALS 12.5” Snatch Ladder 1 Snatch (155/105 lb) 1 Snatch (165/115 lb) 1 Snatch (175/125 lb) 1 Snatch (185/130 lb)

For this event, the athlete begins on the starting mat.  At the call of "3-2-1 … Go!" the athlete moves off their  mat and performs doubleunders. Once 100 doubleunders are completed, the athlete will proceed under  the wall and perform 50 handstand push-ups. Then,

100 one-arm snatches, advancing dumbbell after everythe 20 repetitions.  After the 100th rep, the athlete moves to the finish mat and the workout is complete. wodwell.com/wod/regionals-13-4

“REGIONALS 13.7” 4 Rounds for Time 2 Rope Climb (15 ft) 100 foot Sprint 4 Squat Cleans (225/135 lbs) 100 foot Sprint  Time Cap: 10 minutes For this event, the athlete will begin standing on the starting mat. At the call of  "3-2-1 … Go!" the athlete begins the rope climbs. Once 2 ascents are completed, they will run across the stadium to their  barbell and perform 4 squat cleans, then advance their barbell to the next  number. They will then run back across the stadium and begin their second round of rope climbs and then squat cleans. Once the fourth round of squat  cleans are completed, the

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690 BENCHMARK WODS September 02, 2017

1 Snatch (195/135 lb) 1 1 1 1 1 1 1 1 1 1

Snatch Snatch Snatch Snatch Snatch Snatch Snatch Snatch Snatch Snatch

(205/140 (215/145 (225/150 (235/155 (245/160 (255/165 (265/170 (275/175 (285/180 (295/185

lb) lb) lb) lb) lb) lb) lb) lb) lb) lb)

20 Double Unders before each Snatch  Athlete has 50 seconds to complete 20 Double Unders and 1 snatch. If  athlete is able to complete both movements before 50 seconds is up, athlete may  advance to the next  station, which starts with 20 more Double Unders and another Snatch at the next weight. Score is total number of reps completed through the last  snatch. If athlete is unable to perform a Snatch weight, tie-breaker is max Double Unders in the 50 second window. wodwell.com/wod/regionals-12-5

“REGIONALS

the athlete will move to the pull-up bar and  perform 40 toes-to-bar. The athlete will then move to the axle, pick up the weight, and begin the shoulder-to-overhead, advancing forward after  each 10 repetitions. Once the 30th rep is completed, the athlete will begin lunging from the white number to the finish line with the weight in the front  rack position. After the athlete has lunged the weight across the designated line and come to full extension, they will drop the weight. They  must then move over the barbell to the finish mat to complete the workout. wodwell.com/wod/regionals-13-6

“REGIONALS 14.2” For Rounds Max Distance Handstand Walk  Time Cap: 3 minutes  Athletes will begin at the starting line and will walk  as far as possible on their  hands without their feet  touching the ground. If the

athlete will move directly  to the finishing mat  (without running across the stadium), and the workout  is complete. wodwell.com/wod/regionals-13-7

“REGIONALS 14.3” 3 Rounds for Time 50 Pistols alternating each leg 7 Muscle-Ups 10 Hang Power Cleans (175/115 lbs)  Time Cap: 16 minutes This event begins with the athlete on a starting mat.  At the call of "3-2-1 … Go!" they move forward and  perform 50 pistols alternating each leg (25 at  each designated area), then move to the rings for  7 muscle-ups, then to the barbell for 10 hang power  cleans. The athlete will move the bar to the next  designated lifting area after finishing the hang  power cleans. After 3 rounds are completed the athlete moves to the finish mat and the event is complete. wodwell.com/wod/regionals-14-3

athlete kicks up to their 

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690 BENCHMARK WODS September 02, 2017

13.2”

hands and travels fewer 

For Load 3 Overhead Squats

than 10 feet this will be considered a “false start,”  and they may re-attempt  from the starting line. Each athlete will be allowed two “false starts.” If the athlete makes it the full 120 feet  to the other side of the of  the stadium, they may  come down to their feet, kick back up in the opposite direction, and start traveling back toward

 Time Cap: 7 minutes

For this event, the athlete will have 7 minutes to  perform 3 overhead squats at increasing weights to the highest weight   possible. Each athlete will begin with a barbell loaded to one of four starting weights of their choice (see below) and a stack of   plates. It will be the athlete’s responsibility to load the bar to the correct  weight each lift. Once the event begins, the barbell may not get lighter  throughout the 7 minutes. The men must make increases in 10-pound increments, while the women must make increases in 5-pound increments.  Athletes will not have a rack, but may get the barbell into the overhead  position using any  technique they choose. If  the athlete uses a full squat snatch to get the weight overhead that will count as the first 

the start line. Athletes will begin this event 2 minutes 1.. after completing Event 1

For Time 50 calorie Row 50 Box Jump Overs (24/18 in) 50 Deadlifts (180/120 lbs) 50 Wall Ball Shots (20/14 lbs) 50 Ring Dips 50 Wall Ball Shots (20/14 lbs) 50 Deadlifts (180/120 lbs) 50 Box Jump Overs (24/18 in) 50 calorie Row  Time Cap: 21 minutes

wodwell.com/wod/regionals-14-2

“REGIONALS 14.5” 10 Rounds for Time 1 Legless Rope Climb (14 ft) 200 foot Sprint  Time Cap : 11 minutes This event begins with the athlete’s hand on top of  their round marker. At the call of "3-2-1 … Go!" they  run to the rope and climb without using their legs. They will then run across the stadium to the round marker, advance it to the next designated area and run back to the rope for 

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“REGIONALS 14.6”

This event begins with the athlete seated on the rower. At the call of "3-2-1 … Go!" the athlete will row 50 calories, then will move forward to the next station to perform box jump overs.  After every 10 jumps they  will move the box forward to the next designated area, then advance to the barbell. At the barbell they  will perform 50 deadlifts, advancing the barbell after  every 10 reps, then move forward for 50 wall-ball shots, then move forward again to the rings. After 50 ring dips are complete, the athlete will return through the same stations, again

 

690 BENCHMARK WODS September 02, 2017

repetition, as long as all

their next round. After the

the overhead squat  requirements are met.  After a squat snatch, the athlete must perform two additional overhead squats to complete the set.

10th rope climb is complete they will run across the stadium to their  round marker and advance the round marker to the finish mat. When the athlete and round marker  are on the finish mat the event is complete.

Men’s starting weights (pounds): 135, 185, 225, 255 Women’s starting weights (pounds): 85, 125, 155, 175  After thewill 7 minutes athletes have 2 is up, minutes to transition to the muscle-up rings before the start of Event 3.

wodwell.com/wod/regionals-14-5

Deadlifts (315/205 lbs) Box Jump (30/24 in)  Time Cap: 8 minutes For this event the athlete begins on a starting mat  behind the barbell. At the call of "3-2-1 … Go!" they  move forward and begin the set of 21 deadlifts.  After completing 21 deadlifts, the athlete

wodwell.com/wod/regionals-14-6

“REGIONALS 15.2”

For Time 75 Snatches (75/55 lbs)

For Time 21 Thrusters (115/75 lbs) 12 Rope Climbs (15 ft) 15 Thrusters (115/75 lbs) 9 Rope Climbs (15 ft) 9 Thrusters (115/75 lbs) 6 Rope Climbs (15 ft)

wodwell.com/wod/regionals-13-2

21-15-9 Reps for Time

station and moving the barbell and box back  through the designated areas. When the monitor  displays 50 calories, the athlete will get off the rower and move to the finish mat and the event is complete.

“REGIONALS 15.1”

 Time Cap: 6 minutes

“REGIONALS 13.5”

 performing 50 reps at each

This event begins with the athlete on a starting mat.  At the sound of the beep, the athlete moves forward and performs 75 snatches (25 at each rep mat). Once the last rep is complete, the athlete will set the barbell back on the floor,  jump over it, move to the finish mat and the event is complete. wodwell.com/wod/regionals-15-1

“REGIONALS

 Time Cap: 16 minutes This event begins with the athlete on a starting mat.  At the sound of the beep, the athlete moves forward and performs thrusters.  After 21 reps are complete, they move to the rig for 12 rope climbs. They then go back to the barbell, advance it to the next  marker, and start the round of 15 thrusters and 9 ascents. After 9 rope climbs, they will move the

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690 BENCHMARK WODS September 02, 2017

moves to the box and  performs 21 box jumps. Then, they will move the barbell forward and  perform 15 deadlifts, then to the box for 15 box   jumps. Then, they will move the barbell forward for the 9 deadlifts, and then 9 box jumps. After the last rep, the athlete moves to the finish mat and the workout is complete. wodwell.com/wod/regionals-13-5

“REGIONALS 14.1” For Load 1 Rep-Max Hang Squat Snatch  Time Cap: 6 minutes

For this event, athletes will have three (3) attempts to establish their heaviest 1rep hang squat snatch. At  the call of "3-2-1 … Go!" athletes will have 2 minutes to load their  barbell and attempt their  first lift. They will not be allowed to lift again until after the 2-minute mark. They may not attempt  their final lift until after the 4-minute mark, and the lift  must be completed before

15.4”

barbell, advance it to the

For Time 250 ft Handstand Walk

next marker, and start the final round of 9 thrusters and 6 ascents. After the final rope climb, the athlete moves to the finish mat and the event is complete.

 Time Cap: 3 minutes This event begins with the athlete on a starting mat.  At the sound of the beep, the athlete runs 125 feet to their marker, kicks up and walks 125 feet on their  hands to the green mat, kicks down, then walks 125 feet on their hands to their  marker. When they pass their marker, they will kick  down and run to the finish mat where the event is complete.  After the 3-minute time cap, the athletes will have 1 minute and 40 seconds to move to their platforms for Event 5.

wodwell.com/wod/regionals-15-4

“REGIONALS 15.7” For Time 15 Muscle-Ups 1 Squat Clean (205/135 lbs) 1 Squat Clean (225/145 lbs) 1 Squat Clean (245/155

wodwell.com/wod/regionals-15-2

“REGIONALS 15.5” For Load 1 rep-max Snatch Each athlete will have two 20-second windows to attempt the lift with 80 seconds rest between windows.  After Event 4, the athletes will have 1 minute and 40 seconds to move to their   platforms, where this event  will begin. Athletes will have a 20-second window to attempt their max  snatch, with only two athletes lifting at a time. At  the call of "3-2-1 … lift," the first two athletes may  begin their attempts. The snatch must be locked out  and completed within the 20-second window prior to the call of "3-2-1 …lift," for  the next set of athletes.  After all athletes have

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690 BENCHMARK WODS September 02, 2017

the 6-minute mark. Each athlete will begin with an empty barbell and a stack of plates. It will be the athlete’s responsibility  to load the bar for each lift  and declare the weight to the judge prior to lifting.  Athletes may not decrease the weight after a failed attempt. The smallest  weight increment   permitted will be 5 lb. for  both men and women.  After the 6 minutes is up, athletes will have 2 minutes to transition to Event 2. 2.

wodwell.com/wod/regionals-14-1

lbs)

made an attempt, each will

1 Squat Clean (255/165 lbs) 1 Squat Clean (265/175 lbs)

then have another 20second window to make another attempt, starting back with the first two athletes and rotating through in the same fashion. Athletes will have 80 seconds rest between their first window and their  second window.

 Time cap: 6 minutes This event begins with the athlete on a starting mat.  At the sound of the beep, the athlete moves forward to the rings and performs 15 muscle-ups. They will then move forward and  perform 1 clean at each of  a series of 5 progressively  heavier barbells. Once the last barbell is cleaned, the athlete moves to the finish mat and the event is complete.

 Athletes may load the barbell to whatever weight  they choose prior to their  first window and during their rest period. If a snatch is missed, the athlete may immediately  re-attempt, but the lift  must be complete before the end of the 20-second window to count.

wodwell.com/wod/regionals-15-7

“REGIONALS 14.4”

wodwell.com/wod/regionals-15-5

“REGIONALS

21-15-9-6-3 Reps For Time Strict Handstand Push-Ups Front Squats (195/125 lbs) Burpees

16.3”

 Time Cap: 20 minutes

 Time Cap: 6 minutes

This event begins with the athlete on a starting mat.  At the call of "3-2-1 … Go!" they move forward, go under the wall and perform 21 strict handstand push-

For Time 104 Wall Ball Shots (24/14 lbs) 52 Pull-Ups

This event begins with the athlete on the starting mat. At the sound of the beep, the athlete will move forward to the wall-ball targets (10 ft) to perform

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“REGIONALS 16.1” For Time 0:00-2:00 10 Squat Snatches (185/135 lbs) 2:00-4:00 8 Squat Snatches (205/145 lbs) 4:00-6:00 6 Squat Snatches (225/155 lbs) 6:00-8:00

 

690 BENCHMARK WODS September 02, 2017

ups, then move to the barbell for 21 front squats, then 21 burpees jumping over the bar. After finishing the burpees they will advance the barbell to the next designated lifting area. They then move back  to the wall and start the round of 15s. After the round of 3s, the athlete moves to the finish mat  and the workout is complete. wodwell.com/wod/regionals-14-4

“REGIONALS 14.7” For Time 64 Pull-Ups 8 Overhead Squats (205/135 lbs)  Time Cap: 6 minutes This event begins with the athlete on a starting mat  and at the call of "3-2-1 … Go!" they move forward and perform 64 pull-ups. They will then move forward to the barbell and begin squatting. After 8 overhead squats are complete, the athlete will move to the finishing mat  and the event is complete.

wodwell.com/wod/regionals-14-7

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104 wall-ball shots. The first 26 reps will be  performed to the left of the target to the left, and the next 26 reps will be  performed to the right of  that target. After 52 reps, the athlete will switch to the target on the right, completing 26 reps to the left and 26 reps to the right. When the last wallball shot has been successfully completed, the athlete will move to the pull-up bar for 52 pullups. Upon completing their  last pull-up, the athlete will move to the finish mat. Time stops when the athlete reaches the finish mat. When the 6-minute time cap for Event 3 is reached, athletes will have 1 minute to return to their  starting mat. The clock will continue to run, and at the 7:00 mark Event 4 will begin. wodwell.com/wod/regionals-16-3

“REGIONALS 16.6” For Time 1000 meter Bike 100 feet Handstand Walk 10 Overhead Squats (225/155 lb)

4 Squat Snatches (245/165 lbs) 8:00-11:00 2 Squat Snatches (265/175 lbs)  Time Cap: 11 minutes This event begins with the athlete on the starting mat. At the sound of the beep, the athlete will move forward to the barbell and  perform 10 snatches. Once the 10 snatches are completed, they will roll the bar forward to the next  station, add weight, then  perform 8 snatches. At  each subsequent station the reps will decrease while the load increases. Each station will also have a cut-off time by which all the reps must be completed in order to  proceed forward. Once an athlete has completed all the required reps for a given load, they may  immediately advance and do not need to wait for the clock before moving to the next station. Time stops when the athlete reaches the finish mat. Athletes will use one barbell for the first  3 stations, adding weight  each time they move it  forward, and will then

 

690 BENCHMARK WODS September 02, 2017

“REGIONALS 15.3” For Time 1 mile Run 50 Overhead Squats (135/95 lbs) 100 GHD sit-ups 150 Double Unders 50 Sumo Deadlift HighPulls (135/95 lbs) 100 Box Jump Overs (24/18 in)  Time Cap: 26 minutes This event begins with the athlete on a starting mat.  At the sound of the beep, the athlete moves forward to the treadmill and runs 1 mile. They will then move to the barbell and perform 50 overhead squats (25 at  each rep mat), then to the GHD for 100 sit-ups, then to their jump rope for 150 double-unders (75 at each rep mat), then to the barbell for 50 sumo deadlift high pulls (25 at  each rep mat), then to the box. After every 20 box   jump overs, the athlete will move the box forward to the next designated area. Once the last jump is complete, the athlete moves to the finish mat  and the event is complete.

500 meter Row 50 Burpee Box Jump Overs 5 Overhead Squats (225/155 lb)  Time Cap: 16 minutes This event begins with the athlete on the starting mat. At the sound of the beep, athlete will move to the Assault Air Bike and ride until the monitor reads 1.0 km. They will then move to the end of their  lane and handstand walk  back towards the rig 100 feet. Next they will move the first barbell into their  lane to perform 10 overhead squats, and then will advance to the rower  for a 500 meter row. Once the row has been completed, the athlete will move the first box into their lane to complete 40 burpee box jump overs, advancing the box every 5 reps. After completing 40 reps, they will move the larger box into their lane to complete their final 10 reps, still advancing every  5. With the last burpee box   jump over complete, the athlete will advance to the second barbell, move it  into their lane and perform 5 overhead squats. Upon

move to a second  preloaded barbell that they  will use for stations 4 and 5. If the athlete is cut off  by the time cap, the score it the total number of reps completed up to that point. wodwell.com/wod/regionals-16-1

“REGIONALS 16.4” 4 Rounds for Time 28 Pistols 15 Power Cleans (115/80 lbs)  Time Cap: 10 minutes This event begins with the athlete on the starting mat. At the sound of the beep, the athlete will complete 28 pistols, alternating legs and advancing after every 14 reps, before moving to the barbell. They will then complete 15 power cleans, advancing after 10 reps.  After completing all 15 cleans, the athlete will move the barbell forward to the next clean station before returning to the start mat to begin the next  round. The athlete will alternate between 28  pistols and 15 power 

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690 BENCHMARK WODS September 02, 2017

wodwell.com/wod/regionals-15-3

“REGIONALS 15.6” 5 Rounds for Time 25 calorie Row 16 Chest-to-Bar Pull-Ups 9 Strict Deficit Handstand Push-Ups  Time Cap: 16 minutes This event begins with the athlete on the green starting mat. At the sound of the beep, the athlete will run to the rower and row 25 calories, then move to the rig for 16 chest-to-bar   pull-ups, then to the wall for 9 handstand push-ups to complete the first round. Prior to starting the next  round, the athlete must  advance their round marker before returning to the rower. Once the fifth round is complete, the athlete moves to the finish mat and the event is complete. wodwell.com/wod/regionals-15-6

completing the last 

cleans for a total of 4

overhead squat, the athlete will move to the finish mat. Time stops when the athlete reaches the finish mat. Each Burpee Box Jump Over  begins with a burpee  performed perpendicular to and facing the box. At the bottom of the burpee, the chest and thighs must  touch the ground. The athlete must then jump

rounds, advancing the barbell closer to the finish each round. Upon completing the final power  clean of the fourth round, the athlete will move to the finish mat. Time stops when the athlete reaches the finish mat.

over the box, using a twofoot takeoff, and must   jump over the box without  touching it. The feet must  go over the box, not  around it.

“REGIONALS 16.7”

wodwell.com/wod/regionals-16-6

“REGIONALS 17.2” 21-15-9 Reps for Time Dumbbell Snatches (80/55 lb) Ring Dips  Time Cap: 6 minutes wodwell.com/wod/regionals-17-2

“REGIONALS 16.2”

“REGIONALS 17.5”

10 Rounds for Time 4 Strict

21-15-9 Reps for Time

wodwell.com/wod/regionals-16-4

For Time 21 Thrusters (95/65 lbs) 3 Legless Rope Climbs 15 Thrusters (95/65 lbs) 2 Legless Rope Climbs 9 Thrusters (95/65 lbs) 1 Legless Rope Climb  Time Cap: 6 minutes This event begins with the athlete on the starting mat. At the sound of the beep, they will move forward to the first barbell and perform 21 thrusters. Once all 21 thrusters are complete, the athlete will move to the rope for 3 legless rope climbs. Following the completion of  the third legless rope climb, the athlete will advance the barbell and

page 27 of 111

 

690 BENCHMARK WODS September 02, 2017

Muscle-Ups

Muscle-Ups

7 Strict Handstand PushUps 12 Kettlebell Snatches (70/53 lbs)

Single-Arm Dumbbell Overhead Squats (80/55 lb)  Time Cap: 11 minutes

 Time Cap: 20 minutes wodwell.com/wod/regionals-17-5

This event begins with the athlete on the starting mat. At the sound of the beep, the athlete will move forward to the rings and  perform 4 strict muscleups. After the last muscleup is complete, the athlete will move to the handstand  push-up wall to perform 7 strict handstand push-ups. Then the athlete will move to the kettlebell, perform 12 kettlebell snatches–all 6 reps with one arm then all 6 reps with the other  arm–and advance the kettlebell to the next round designation before returning to the rings to start the next round. Upon completing 10 rounds, the athlete will move to the finish mat. Time stops when the athlete’s foot hits the finish mat. If the athlete is cut off by the 20 minute time cap, the score will be the total number of  reps completed within the 20 minutes.

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“RUN SWIM RUN” For Time 1.5 mile Run 500 meter Swim 1.5 mile Run  Time Cap: 60 minutes

 Athletes will start at the  AEC Center, run 1.5 miles to Lake Monona, swim 500 meters around a series of  buoys, then return along the same run course to the finish line at the AEC Center. The athlete’s score is the total time it takes for them to complete the event.

wodwell.com/wod/run-swim-run

“STEEL RAIN” For Time 21 Wall Ball Shots (9/6 kg) 21 Cleans (50/35 kg)

 perform 15 thrusters and then will return to the rope for 2 legless rope climbs before advancing the bar  one more time and completing 9 thrusters. With the final set of  thrusters complete, the athlete returns one last  time to the rope for 1 legless rope climb and then moves down the lane, over the bar to the finish mat. Time stops when the athlete reaches the finish mat. wodwell.com/wod/regionals-16-7

“REGIONALS 17.3” For Time 100 ft Dumbbell Overhead Walking Lunges (80/55 lb) 100 Double-Unders 50 lb) Wall Ball Shots (30/20 10 Rope Climbs (15 ft) 50 Wall Ball Shots (30/20 lb) 100 Double-Unders 100 ft Dumbbell Overhead Walking Lunges (80/55 lb)  Time Cap: 16 minutes wodwell.com/wod/regionals-17-3

 

690 BENCHMARK WODS September 02, 2017

wodwell.com/wod/regionals-16-2

“REGIONALS 16.5” 3 Rounds for Time 400 meter Run 40 GHD Sit-Ups 7 Deadlifts (405/275 lbs)  Time Cap: 16 minutes This event begins with the athlete on the starting mat. At the sound of the beep the athlete will move forward to the TrueFormtreadmill to begin the first 400-m run. Once the monitor reads 0.4 km, they will advance to the GHD to perform 40 GHD sit-ups and then to the barbell to perform 7 deadlifts. They will then advance the barbell to the next section before returning to the treadmill to begin the next round.  Upon completing the last  deadlift in the third round, the athlete will move to the finish mat. Time stops when the athlete reaches the finish mat. wodwell.com/wod/regionals-16-5

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15 Wall Ball Shots (9/6 kg) 15 Cleans (50/35 kg) 9 Wall Ball Shots (9/6 kg) 9 Cleans (50/35 kg) 9 Bar Muscle-Ups 9 Thrusters (50/35 kg) 7 Bar Muscle-Ups 7 Thrusters (50/35 kg) 5 Bar Muscle-Ups 5 Thrusters (50/35 kg)

“REGIONALS 17.6” For Time 30/25 calorie Air Bike 20 Burpee Box Jump-Overs (30/24 in) 10 Sandbag Cleans (150/100 lb)  Time Cap: 6 minutes

 Time cap: 15 minutes wodwell.com/wod/regionals-17-6

Every rep not completed under the time cap of 15 minutes will have a 1 second penalty. wodwell.com/wod/steel-rain

“THE TRIPLE 8” With a Running Clock in 10 minutes AMRAP from 0:006:00: 8 Snatches (40/30 kg) 8 Toes-to-Bars 8 Box Jumps (24/20 in)  Then, from 6:00-10:00: 1 rep max Hang Snatch Directly after the 6-minute  AMRAP (part A), take 4 mins to establish a 1 rep max Hang Snatch (part B).  Any type of Hang Snatch is  permitted - for example, hang snatch, hang power  snatch, hang muscle

“SHOTS FIRED” 3 Rounds For Time 60 Double-Unders 30/20 calorie Row 10 Ground-to-Overheads (70/50 kg)  Time cap: 12 minutes Every rep not completed under the time cap will have an additional 1 second for penalty. wodwell.com/wod/shots-fired

“THE BEACH” For Time 250 yard Swim 50 Kettlebell Thrusters (35/24 lb) 30 Burpees 500 yard Swim 30 Burpees

 

690 BENCHMARK WODS September 02, 2017

“REGIONALS

snatch. Only 1 bar can be

50 Kettlebell Thrusters

17.1”

used for this workout. The athlete must change their  owns weights and clips must be used.

(35/24 lb) 250 yard Swim

For Time 1,200 meter Run  Then, 12 Rounds of: 4 Strict Handstand PushUps 8 Chest-to-Bar Pull-Ups 12 Air Squats All with a weight vest (20/14 lb)

wodwell.com/wod/the-triple-8

“WZA ONLINE CHALLENGE 17.1”

wodwell.com/wod/the-beach

“TRIANGLE COUPLET” 15-10-6 Reps for Time  Thrusters (165/115 lb) Bar Muscle-Ups

6 Reps For Load 1 Clean  Time Cap: 10 minutes  Time cap: 25 minutes wodwell.com/wod/regionals-17-1

“REGIONALS 17.4” For Time 60 ft Handstand Walk 10 Toes-to-Bars 10 Double Kettlebell Deadlifts (150/106 lb) 60 ft Handstand Walk 12 Toes-to-Bars 12 Double Kettlebell Deadlifts (150/106 lb) 60 ft Handstand Walk 14 Toes-to-Bars 14 Double Kettlebell Deadlifts (150/106 lb) 60 ft Handstand Walk 16 Toes-to-Bars 16 Double Kettlebell Deadlifts (150/106 lb)

 Time Cap: 11 minutes

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1 1 1 1

Front Squat Shoulder-to-Overhead Back Squat Shoulder-to-Overhead

 Athlete must find their max  weight for the full 5 reps ") (known as "Bear "Bear Complex ") without dropping the bar. Squat Clean into the Front  Squat is acceptable. Any  style Shoulder-to-Overhead is acceptable (including thruster-jerks). See also: "Bear Complex " wodwell.com/wod/wza-onlinechallenge-17-1

 Athletes will complete 15 thrusters, then 15 bar  muscle-ups, 10 thrusters and 10 bar muscle-ups, then 6 thrusters and 6 bar  muscle-ups. After each round, the athlete will advance the barbell forward to the next rep mat. The event is complete when the athlete finishes their last bar muscle-up and crosses the finish line. wodwell.com/wod/trianglecouplet 

“WZA ONLINE CHALLENGE 17.5”

“WZA ONLINE CHALLENGE 17.2”

AMRAP in 17 minutes 20 Handstand Push-Ups 20 Pistols

AMRAP in 7 minutes 21-159 Reps of: Deadlifts (225/155 lb)

 

690 BENCHMARK WODS September 02, 2017

wodwell.com/wod/regionals-17-4

“ROPE CHIPPER” For Time 200 meter SkiErg 50/40 Double-Unders 200 meter Row 50/40 Double-Unders 0.4 mile Assault Air Bike 50/40 Double-Unders 200 meter Row 50/40 Double-Unders 200-m SkiErg 90-ft. sled pull (310 / 220 lb.)

20 Pull-Ups

Overhead Squats (135/105

20 Wall Balls (20/14 lbs) (10ft)

lb)

For the pistols alternate legs after each good repetition. wodwell.com/wod/wza-onlinechallenge-17-5

50 Double-Unders after each Round Complete 21 Deadlifts, 21 Overhead Squats and 50 Double-Unders, then 15 Deadlifts, 15 Overhead Squats and 50 DoubleUnders, then the set of 9 Deadlifts, 9 Overhead Squats, 50 Double-Unders. Repeat until time is up. wodwell.com/wod/wza-onlinechallenge-17-2

 Time Cap: 11 minutes  Athletes will use a jump rope with a weighted handle. Men will complete 50 rotations with the rope. Women will complete 40 rotations with the rope. wodwell.com/wod/rope-chipper 

“SQUAT CLEAN PYRAMID” For Time 10 Squat Cleans (245/165 lb), by 2:00 8 Squat Cleans (265/180 lb), by 4:00 6 Squat Cleans (285/195 lb), by 6:00 4 Squat Cleans (305/205 lb), by 8:00

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“WZA ONLINE CHALLENGE 17.6” AMRAP in 15 minutes 10-86-4-2 Reps of  Hang Power Cleans (ascending weight) Lateral Over-the-Bar Burpees  Toes-to-Bar Starting weight is 135/95 lbs. After finishing the round of 2 reps, increase the weight and start again on the round of 10 at  165/115 lbs, then 185/125, 205/135, 225/145, 245/155.

 

690 BENCHMARK WODS September 02, 2017

2 Squat Cleans (325/215 lb), by 11:00 Similar to Event 1 at this 2016's regionals, athletes will progress through 5 stations at increasing weights with decreasing reps. Athletes who do not  complete all the reps at a given bar before the cut-off  time will be given credit for  the reps they completed at  their last bar and then ranked based on the time at which they finished their  last full segment. wodwell.com/wod/squat-clean pyramid

“THE SEPARATOR” For Time For Men: 12 Ring Handstand PushUps 15 Back Squats (225 lb) 20 Burpees 9 Ring Handstand PushUps 18 Front Squats (205 lb) 20 Burpees 6 Ring Handstand PushUps 21 Overhead Squats (185 lb) 20 Burpees

For Women:

page 32 of 111

wodwell.com/wod/wza-onlinechallenge-17-6

 

690 BENCHMARK WODS September 02, 2017

15 Back Squats (165 lb) 20 Burpees 6 Ring Handstand PushUps 18 Front Squats (145 lb) 20 Burpees 4 Ring Handstand PushUps 21 Overhead Squats (125 lb) 20 Burpees 2 Ring Handstand PushUps  Time Cap: 16 minutes wodwell.com/wod/the-separator 

“TRIPLE-G CHIPPER” For Time 100 Pull-Ups 80 GHD Sit-Ups 60 Pistols (alternating legs) 40 calorie Row 20 Dumbbell Push Presses (100/70 lb)  Time Cap: 15 minutes

 Athletes will complete 100  pull-ups, 80 GHD sit-ups, 60 one-legged squats, 40 calories on the rower, 20 dumbbell push presses, then cross the finish line. The athlete’s score is the total time it takes for them

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690 BENCHMARK WODS September 02, 2017

to complete the event.

wodwell.com/wod/triple-gchipper 

“WZA ONLINE CHALLENGE 17.3 & 17.4” For Load and Reps in 19 minutes From 0:00-5:00: Find 1-Rep Max Snatch From 5:00-14:00, AMRAP: 3 Power Snatches (75/55 lbs) 3 Box Jumps (24/20 in) 6 Power Snatches (75/55 lbs) 6 Box Jumps (24/20 in) 9 Power Snatches (75/55 lbs) 9 Box Jumps (24/20 in) Increasing each round by 3 reps each movement From 14:00-19:00: Find 1-Rep Max Snatch Score of the Snatch component is the combined load of the first  and second max lifts. wodwell.com/wod/wza-onlinechallenge-17-3-17-4

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690 BENCHMARK WODS September 02, 2017

“WZA ONLINE CHALLENGE 17.7” For Time 1,000 meter Row 15/12 Ring Muscle-Ups 30 Thrusters (95/65 lbs) wodwell.com/wod/wza-onlinechallenge-17-7

BENCHMARKS & TRIBUTES “12 DAYS OF CHRISTMAS”

“12/31 (NEW  YEAR’S EVE)”

For Time 1 Sumo Deadlift High-Pull (75/55 lbs) 2 Thrusters (75/55 lbs) 3 Push Press (75/55 lbs) 4 Power Cleans (75/55 lbs) 5 Power Snatches (75/55 lbs)

For Time 31 Push Press (75/55 lbs) 31 Pull-Ups 31 Snatches (75/55 lbs) 31 Sit-Ups 31 Toes-to-Bar 31 Push-Ups

6 Kettlebell Swings (53/35 lbs) 7 Pull-Ups 8 Knees-to-Elbows 9 Box Jumps (24/20 in) 10 Double Unders 11 Burpees 12 Overhead Walking Lunges (45/25 lbs Plate)

31 (24/20 in)lbs) 31 Box BackJumps Squats (75/55 31 Unbroken DoubleUnders 31 Thrusters (75/55 lbs) 31 Lunges 31 Burpees  Then, 365 meter Row

Like the song the “12 Days of Christmas," complete each exercise in ascending

Double-Unders must be unbroken. If athlete trips before completing 31, start 

order then work back down

the Double-Unders over.

page 35 of 111

“1775” As Many Rounds As Possible (AMRAP) in 60 minutes 17 Power Cleans (135/95 lbs) 75 Air Squats  At the end of each round, unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it  forward and reload the barbell for the next round. wodwell.com/wod/1775

“21-15-9

 

690 BENCHMARK WODS September 02, 2017

to 1, adding one exercise  per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc - for a total of 364 reps. wodwell.com/wod/12-dayschristmas

“1776” 4 Rounds For Time 17 Overhead Walking Lunges (45/25 lb Plate) 7 Ring Dips 6 Thrusters (135/95 lb) wodwell.com/wod/1776

“22” AMRAP in 22 minutes 22 Wall Balls (20/14 lbs) 22 Power Snatches (75/55 lbs) 22 Box Jumps (24/20") 22 Push Press (75/55 lbs) 22 calorie Row wodwell.com/wod/22

“7/7” For Time with a Running Clock 0:00-1:00 Rest in Silence, in memory of  those killed 1:00-2:00 7 Squat Cleans (50/35 kg) 2:00-3:00 7 Strict Presses (50/35 kg)

page 36 of 111

wodwell.com/wod/12-31

“1776 TEAM” For Time (in a Team of   Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14 lb) Ball Slams (30/20 lb) Dumbbell Push Press (45/35 lb) As a team, complete a total of 1776 reps of all movements, in any order. Multiple partners may work  at a time, but everyone must work together on the same movement and move to the next one together. The only requirements are that the team not complete more than 200 reps of any  one movement, and each team member must  complete at least 10 reps of each movement. wodwell.com/wod/1776-team

COMPLEX” For Time 8 Deadlifts (155/105 lbs) 7 Cleans (155/105 lbs) 6 Snatches (155/105 lbs) 8 Pull-Ups 7 Chest-to-Bar Pull-Ups 6 Bar Muscle-Ups 6 5 4 6 5 4

Deadlifts (155/105 lbs) Cleans (155/105 lbs) Snatches (155/105 lbs) Pull-Ups Chest-to-Bar Pull-Ups Bar Muscle-Ups

4 3 2 4 3 2

Deadlifts (155/105 lbs) Cleans (155/105 lbs) Snatches (155/105 lbs) Pull-Ups Chest-to-Bar Pull-Ups Bar Muscle-Ups

 Athlete will perform 21 reps (8+7+6=21) of  Deadlift/Clean/Snatch then Pull-Ups/Chest-to-Bar PullUps/Bar Muscle-Ups; then 15 reps (6+5+4=15); then 9 reps (4+3+2=9). wodwell.com/wod/21-15-9complex 

“7/4/1776” 7 Rounds For Time 4 Bench Presses (245/165 lb) 17 Hip Extensions

 

690 BENCHMARK WODS September 02, 2017

3:00-4:00 5 Overhead Squats (50/35 kg) 4:00-7:00 52 Pull-Ups Starting at 7:00: 1 mile Run  Athlete must move on to the next movement at the time indicated. Once each block of work is completed, rest until the next one starts. For any reps not  completed in the allotted block of time, subtract  them from your time score (eg: 14:23 -6 Reps).

Cash Out: 76 calorie Row

“32” 4 Rounds for Time 4 Rope Climbs (15 ft) 9 Wall Ball Sit-Ups (20/14 lb, 5 ft target) 12 Thrusters (100/70 lb) 400 meter Weighted Run* Round 1 Run with two 25/15 lb plates Round 2 Run with 45/35 lb bar Round 3 Run with two 25/15 lb plates Round 4 Run with 45/35 lb bar

wodwell.com/wod/741776

“ADONIS” For Time 21-15-9 Reps of: Pull-Ups Ring Dips Back Squats (135/95 lb) Start each round with a 600 meter Run Perform back squats from a rack. wodwell.com/wod/adonis

wodwell.com/wod/77

“AIR FORCE” For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift HighPulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 lbs) 4 Burpees at the top of  each minute Do 4 burpees every  minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell

Start with the bar and  plates assembled. Each round for the run athlete must disassemble the bar  and plates and run with the specified item(s) for the 400 meter run/carry. After  completing each of the 4 rounds the bar and plates must be reassembled.  Athlete must then finish on top of a 24” plyo box to stop the clock. wodwell.com/wod/32

“9/11 TRIBUTE WOD” For Time 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lbs)

page 37 of 111

“AMERICAN DREAM” AMRAP in 20 minutes Ascending Ladder of: Power Cleans (200/140 lb) Muscle-Ups Start with one rep of each movement in the first  minute. Add one rep of  each per round (1,1; 2,2; 3,3; 4,4; etc...). Score is the number of rounds completed; tie-breaker is the time the final round is completed. wodwell.com/wod/americandream

 

690 BENCHMARK WODS September 02, 2017

skill once an he/she has

11 Chest-to-Bar Pull-Ups

completed all 20 reps of  the previous barbell movement. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.

11 Power Cleans (170/115 lbs) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bar 11 Deadlifts (170/115 lbs) 11 Push Jerks (110/75 lbs) 2001 meter Row

wodwell.com/wod/air-force

“ANGELA”

 Then: 48 Sit-Ups wodwell.com/wod/angela

“ARMBLASTER 2000” AMRAP in 8 minutes 12 Ring Dips 10 Strict Presses (20/15 kg bar) 8 Thrusters (20/15 kg bar)

 Athletes may start with Row and end with Run, or  start with Run and end with Row. wodwell.com/wod/911-tributewod

“ALEXANDER LOPEZ” 3 Rounds for Time 40 Burpees 30 Kettlebell Swings (55/35 lb) 20 Box Jumps (24/20 in) 10 Pull-Ups Buy In and Cash Out with: 1 mile Run wodwell.com/wod/alexanderlopez 

“ANNIE, ARE  YOU OK?” 21-15-9 Reps for Time Row (for Calories)

page 38 of 111

3 Rounds for Time 10 Deadlifts (225/155 lb) 21 Wall Ball Shots 20 calorie Row 14 Overhead Squats (135/95 lb) 19 Toes-to-Bars wodwell.com/wod/ariana

For Time 48 Burpees  Then 3 Rounds of: 10 Pull-Ups 16 Thrusters (95/65 lbs) 16 Deadlifts (155/105 lbs) 600 meter Run

“ARIANA”

“ASSAULT ON FRAN” 21-15-9 Reps for Time  Thrusters (115/85 lbs) Chest-to-Bar Pull-Ups Assault Bike (Calories) wodwell.com/wod/assault-on-fran

“BAMF V2” For Time 21 Push Jerks (185/125 lb) 15 Push Press (155/105 lb) 9 Strict Press (115/80 lb) Use one barbell, from the ground (no rack). Athlete must change loads. wodwell.com/wod/bamf-v2

“BASELINE” For time 500 Meter Row 40 Air Squats

 

690 BENCHMARK WODS September 02, 2017

6 Push-Ups

 Thrusters (65/45 lbs)

30 Sit-Ups

4 Kettlebell Sumo Deadlift High-Pulls (24/20 kg)

Medicine Ball Cleans (20/14 lbs) Sumo Deadlift High-Pulls (65/45 lbs) Wall Balls (20/14 lbs) Burpees

20 Push-Ups 10 Pull-Ups

wodwell.com/wod/armblaster2000

“BAD KARMA” For Time 50-40-30-20-10 reps of Barbell Curls (45/35 lb) 10-20-30-40-50 reps of  Kettlebell Swings (1.5/1 pood)  Alternate movements. Start with 50 reps of  Barbell Curls, then move to the 10 Kettlebell Swings, then 40 Barbell Curls and 20 Kettlebell Swings, and so on. wodwell.com/wod/bad-karma

“BAMF V3”

For Time 21 Pull-Ups 15 Chest-to-Bar Pull-Ups 9 Bar Muscle-Ups

wodwell.com/wod/annie-ok 

“ARMISTICE” AMRAP in 11 minutes 11 Power Cleans (135/95 lbs) 11 Burpees Over the Bar 19 Deadlifts (135/95 lbs) 18 Pull-Ups wodwell.com/wod/armistice

“BAMF” For Time 21 Back Squats (225/145 lb) 15 Front Squats (205/135 lb) 9 Overhead (185/135 lb)Squats Use one barbell, from the ground (no rack). Athlete must change loads.

wodwell.com/wod/bamf-v3

aka: "CrossFit Baseline." CrossFit recommends you re-test this every 3 months. One variant of this WOD substitutes the 500m Row with a 400m Run. Times should be comparable either way. wodwell.com/wod/baseline

“BEAST 12” For Time 25 Walking Lunges 20 Pull-Ups 50 Box Jumps (20 in) 20 Double-Unders 25 Ring Dips 20 Knees-to-Elbows 30 Kettlebell Swings (2/1.5 pood) 30 Sit-Ups 20 Dumbbell Hang Squat Cleans (35/25 lb) 25 Back Extensions 30 Wall Ball Shots (20/14 lb) 3 Rope Climbs (15ft)

wodwell.com/wod/bamf  wodwell.com/wod/beast-12

“BATHGATE PTSD”

“BAR FIGHT”

AMRAP in 22 minutes 1 min Pull-Ups

AMRAP in 20 minutes 2 mile Run

1 min Air Squats

10 Clean-and-Jerks

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“BERGERON

 

690 BENCHMARK WODS September 02, 2017

1 min Kettlebell Swings

(225/155 lb)

BEEP TEST”

(24/16 kg) 1 min Double Unders 1 min Push-Ups 1 min Sit-Ups 1 min Lunges (40/20 kg) 1 min Strict Presses (30/15 kg) 1 min Mountain Climbers 1 min Dumbbell Push Pressses (20/10 kg) 1 min Box Jumps (24/20 in) 1 min Shuttle Runs (10 m) 1 min Wall Balls (9/6 kg)

10 Clean-and-Jerks (185/135 lb) 10 Clean-and-Jerks (155/105 lb) Max Reps Clean-and-Jerks (135/95 lb)

EMOM for as Long as Possible 7 Thrusters (75/55 lbs) 7 Pull-Ups 7 Burpees

1 min Ball Slams (9/6 kg) 1 min Burpees 1 min Bench Presses (50/35 kg) 1 min Deadlifts (80/60 kg) 1 min Wall Sit 1 min Plank Hold 1 min Rope Climbs (15 ft) 1 min Toes-to-Bar 1 min Dumbbell Snatches (25/15 kg) Score is total reps completed of all movements. For Wall Sit  and Plank count 1 rep per  second in static hold (do not count transition or rest  time). wodwell.com/wod/bathgate-ptsd

“BEAST MODE

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wodwell.com/wod/bar-fight 

“BEAR COMPLEX” 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting bar or resting it go on of thethe ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight  used for your 5th unbroken round. wodwell.com/wod/bear-complex 

Each minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Score is total number of  rounds completed before becoming unable to complete a round before the start of the next  minute. wodwell.com/wod/bergeronbeep-test 

“BIG MAMA TABATA” Four Tabatas in 16 minutes Wall Balls (20/14 lb)  Toes to Bar Row (Calories) Power Cleans (135/95 lb) Each Tabata is 8 rounds of  :20 seconds of work, :10 seconds of rest. Complete 8 full rounds of each movement prior to starting the next (:10 seconds rest  between movements). Score is total reps (eg:

 

690 BENCHMARK WODS September 02, 2017

24” For Time (with a Partner) 50 Walking Lunges 40 Pull-Ups 100 Box Jumps (20 in) 40 Double-Unders 50 Ring Dips 40 Knees-to-Elbows 60 Kettlebell Swings (2/1.5 pood) 60 Sit-Ups 40 Dumbbell Hang Squat Cleans (35/25 lb) 50 Extensions 60 Back Wall Ball Shots (20/14 lb) 6 Rope Climbs (15 ft) One partner works while the other rests. Box jump height is the same for men and women.

141) but also count reps of 

“BEAUTY BEAST” & THE For Time 30 Clean-and Jerks (205/145 lbs)  Then, at the 6:00 mark: 36 Strict Handstand Pushups 36 Calorie Row 24 Axel Hang Power Snatches (105/75 lbs) 24 Bar-Facing Burpees 12 Overhead Squats (205/145 lbs) 12 Bar Muscle-ups Part 1 ("Beauty") is Heavy  Grace." ." Part 2 is "The "Grace Beast." Athlete must  complete "Beauty" in under 6:00 in order to continue on to "The Beast." wodwell.com/wod/beauty-thebeast 

AMRAP in 20 minutes 50 Wall Ball Shots (20/14 lb) 50 Double Unders 40 Box Jumps 40 Toes-to-Bars 30 Chest-to-Bar Pull-Ups 30 Burpees 20 Power Cleans (145/100 lb) 20 Jerks (145/100 lb) 10 Power Snatches

“BIG CLEAN COMPLEX” 6 Sets for Max Load High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean + Clean + Split Jerk One set consists of all 12 reps. Try not to drop the

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wodwell.com/wod/big-mamatabata

“BLOOD THIRSTY” 5 Rounds for Time: 600 meter Run 40 Russian Kettlebell Swings (2/1.5 pood) 20 Air Squats wodwell.com/wod/blood-thirsty 

wodwell.com/wod/beast-mode-24

“BERGERON OPEN TEST”

each movement (eg: 38, 42, 34, 27)

“BRANCA” For Time 100 DoubleUnders 100 Push-Ups 100 Thrusters (40/25 kg) 100 Sit-Ups (10/5 kg) 100 Air Squats 1000 meter Row wodwell.com/wod/branca

“BSU” 3 Rounds for Time 7  Thrusters (165/110 lbs) 15 Muscle-Ups 10 Power Snatches (165/110 lbs) wodwell.com/wod/bsu

 

690 BENCHMARK WODS September 02, 2017

(145/100 lb) 10 Muscle-Ups wodwell.com/wod/bergeronopen-test 

“BLACK AND BLUE” 5 Rounds for Time 10 Power Cleans (135/95 lb) 10 Burpees wodwell.com/wod/black-and-blue

bar during the entire set. If   you must drop after the overhead movements, it’s allowed - just be quick to get back on the bar. Rest  as needed between sets and try to increase weight  after each set. All cleans must be full/squat cleans (power cleans are not  allowed). wodwell.com/wod/big-cleancomplex 

“BLACKJACK”

3 Rounds for Time 500 meter Row 400 meter Run

For Time 20 Push-Ups, 1 Sit-Ups 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Ups ...continue this pattern until... 2 Push-Ups, 19 Sit-Ups 1 Push-Ups, 20 Sit-Ups

Score is total time, including rest, to complete all three rounds. wodwell.com/wod/boat-race

“BRANDON’S BAD DAY” 3 Rounds for Time 15 Overhead Squats (95/65 lbs) 15 L-Pull-Ups 15 Split Jerks (95/65 lbs) 15 Knees-to-Elbows

Each round consists of 21 reps (aka: "blackjack") for  a total of 441 reps in the workout. wodwell.com/wod/blackjack 

“BOTTLE ROCKET” For Time 25 Burpees 25 Power Cleans (135/95 lb) 25 Burpees

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Pull-ups 9 Squat Cleans (95/65 lbs) 9 Kettlebell Swings (1.5/1 pood) 9 Toes-to-Bar 9 Push Press (95/65 lbs) 9 Burpees wodwell.com/wod/christina

“BOAT RACE”

Rest 3 minutes between rounds

“CHRISTINA” AMRAP in 20 minutes 9

“CROSSFIT 3D REMEMBRANCE DAY” AMRAP in 18 minutes 11 Hang Power Snatches (35/25 kg) 11 Burpees 11 Thrusters (35/25 kg) 11 Pull-Ups At 11:00: 1 minute Rest in Silence wodwell.com/wod/crossfit-3dremembrance-day 

“CROSSFIT TOTAL II” Sum of the Best of Each Lift Clean Bench Press Overhead Squat aka: "The Other Total," this

 

690 BENCHMARK WODS September 02, 2017

15 Squat Hang Cleans

7 Wall Ball Shots (20/14 lb)

(95/65 lbs) 15 Back Extensions (25/10 lbs plate)

at the top of each minute

wodwell.com/wod/brandons-badday 

“CALVARIO”  Three AMRAPs in 24 minutes AMRAP in 6 minutes: 5 Sumo Deadlift High-Pulls (60/40 kg) 10 Hang Squat Cleans (60/40 kg) 15 Push Presses (60/40 kg) Rest 3 minutes  Then, AMRAP in 6 minutes: 50 Double-Unders 100 meter Shuttle Sprint 250 meter Row Rest 3 minutes  Then, AMRAP in 6 Minutes: 15 Pull-Ups 30 Box Jump-Overs (60/50 cm) 45 Air Squats Complete all three AMRAPs including rest between each with a running clock. Score is the total number  of points for all three parts. For the first and third

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Workout starts with burpees. At the top of each minute (starting at the 1minute mark) perform 7 wall ball shots, then continue the workout  where you left off. wodwell.com/wod/bottle-rocket 

“BROOMSTICK  MILE” For Time 25 Back Squats 25 Front Squats 25 Overhead Squats 400 meter Run 25 Shoulder Presses 25 Push Presses 25 Push Jerks 400 meter Run 50 Hang Cleans 400 meter Run 50 400Snatches meter Run Perform all movements except the run with a PVC  pipe (or broomstick). An advanced variant of this WOD is "PainStorm "PainStorm XII" XII" (aka: Olympic Bar Mile) wodwell.com/wod/broomstickmile

WOD is a variant of  "CrossFit Total" Total" Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may  not be decreased after first  attempt. A failed rep counts as an attempt. Score is the total of max  effort on all three lifts. Clean is from the ground,  power or full/squat. wodwell.com/wod/crossfit-total-ii

“DAN” 4 Rounds for Load and  Time 21 Overhead Squats 400 Meter Run  Athlete selects the weight  for overhead squats. Score is load and time as pounds  per second (ex: 135/13:05 = 135/785 = .172 lbs/sec). wodwell.com/wod/dan

“DELIGIANNIS SANDBAG” For Time 100 Sandbag GetUps 100 Sandbag Cleans 100 Sandbag Squats 100 Ground-to-Shoulder

 

690 BENCHMARK WODS September 02, 2017

Loads

 AMRAPs, assign one point   per rep. For the second  AMRAP, assign one point  for every 10 reps (eg: 50 DU = 5; 100 Shuttle Sprint  = 10; 250 meter Rowing = 25).

“CAPTAIN MUSTACHE” 3 Rounds for Time 9 Deadlifts (185/125 lb) 12 Burpees 15 Box Jump (24/20 in) 200 meter Run

wodwell.com/wod/calvario

“CINDY FULL OF GRACE” 3 Cycles, For Time: 3 Rounds of "Cindy"* 10 Clean-and-Jerks (135/95 lbs) *1 round of "Cindy  "Cindy " is 5 Pull-Ups, 10 Push-Ups, 15  Air Squats. This workout is a combination of  "Cindy" and "Grace "Grace." ." Once completed the athlete will have done 9 rounds of  "Cindy" and a full "Grace." wodwell.com/wod/cindy-fullgrace

“CROSSFIT FOOTBALL TOTAL” For Load 1 rep max Power Clean 1 rep max Back Squat 1 rep max Bench Press 1 rep max Deadlift

page 44 of 111

Buy In: 50 Double Unders Buy Out: 1 Rope Climb (15 ft)  After the clock starts, athlete must perform 50 double-unders before moving on to the 3-rounds of burpees, box jumps and run. After the 3 rounds are complete, athlete moves directly to the rope climb. The clock stops when the athlete touches the 15 foot  mark on the rope. wodwell.com/wod/captainmustache

“CLAUDIA” 5 Rounds for Time 20 Dumbbell Swings (55 lbs) 400 Meter Run wodwell.com/wod/claudia

“CROSSFIT

100 Shoulder Presses 100 Sandbag Sit-Ups 1 mile Sandbag Run 100 Push-Ups 100 Pull-Ups 100 4-count Mountain Climbers 100 4-count Flutter Kicks 1 mile Sandbag Run Use 40% bodyweight  sandbag. wodwell.com/wod/deligiannissandbag

“DREAM CRUSHER” As Many Reps as Possible in 10 minutes 6 Thrusters (135/95 lbs) 9 Power Snatches (135/95 lbs) 12 Power Cleans (135/95 lbs) 15 Pull-Ups 18 American Kettlebell Swings (53/35 lbs) 21 Handstand Push-Ups 18 American Kettlebell Swings (53/35 lbs) 15 Pull-Ups 12 Power Cleans (135/95 lbs) 9 Power Snatch (135/95 lbs) 6 Thrusters (135/95 lbs)

 

690 BENCHMARK WODS September 02, 2017

 After the warm up, you

TOTAL”

If athlete completes the

have 3 attempts to reach a 1 rep max for each of the following movements. Add the highest weight lifted for each lift and that gives  you your CrossFit Football Total.

Sum of the Best of Each Lift Back Squat Shoulder Press Deadlift

second round of 6 Thrusters under 10 minutes, score is the time it took to complete that  work. Otherwise score is total number of reps completed under 10 minutes.

wodwell.com/wod/crossfitfootball-total

“CYRUS, ELI,  JANIE, LIAM AND MARY” Five 5-minute AMRAPs in 25 minutes From 0:00-5:00 16 calorie Row 16 Box Jumps (24/20 in) From 5:00-10:00 16 Thrusters (75/53) 16 Pull Ups From 10:00-15:00 16 Burpees 16 Dumbbell Snatches (45/25 lbs) From 15:00-20:00 16 Mountain Climbers 16 Kettlebell Swings (53/35 lbs) From 20:00-25:00 16 Push-Ups 16 Sit-Ups With a running clock,

page 45 of 111

 Athlete gets 3 attempts at  each lift. Weight must  increase after each successful attempt at each movement. Weight may  not be decreased after first  attempt. A failed rep counts as an attempt. There is no time limit for  each lift or for the length of  the session in which they  are all performed, but they  must all be performed during one session (i.e., athlete cannot leave the area to rest or perform other activities between the three lifts). wodwell.com/wod/crossfit-total

“D-DAY  REMEMBRANCE WOD” For Time 1944 meter Row  Then, 6 Rounds of: 30 Burpees 30 Sit-Ups 30 Double-Unders 30 Walking Lunges

wodwell.com/wod/dream-crusher 

“ETERNIA” AMRAP in 16 minutes 16 Burpees 16 Thrusters (40/25 kg) 16 Front Rack Lunges (40/25 kg) (alternating) wodwell.com/wod/eternia

“FATAL 40” For Time 40 Wall Balls (20/14 lb) 40 Cleans (95/65 lb) 40 Hang Pull-Ups 40 Deadlifts (95/65 lb) 40 Push-Ups 40 Box Jumps (24/20 in) 40 Kettlebell Swings (1.5/1 pood) 40 Toes-to-Bar 40 Air Squats 40 Hang Snatches (95/65 lb) 40 Double-Unders 40 Sit-Ups 40 Burpees

 

690 BENCHMARK WODS September 02, 2017

 perform as many  repetitions as possible (AMRAP) of each section, during the time allotted. Score is total number of  repetitions (1 calorie on the rower = 1 rep). wodwell.com/wod/cyrus-eli janie-liam-mary 

“DEATH BY…ANYTHING” EMOM For as Long as Possible 1 Rep in the first minute 2 Rep in the second minute 3 Rep in the third minute etc. Choose any single movement (pull-ups, thrusters, burpees, cleans, snatches, rope climbs, etc.). Then, each minute on the minute (EMOM), starting at the top of the minute, with 1 repetition in minute 1, complete one more repetition per minute each subsequent minute (2 reps from 1:00-2:00, 3 reps from 2:00-3:00, etc.). Continue until you can no longer complete the number of reps prescribed in under a minute. Score is the number of full rounds completed plus number of 

page 46 of 111

 Time Cap: 50 minutes wodwell.com/wod/d-dayremembrance-wod

400 meter Run at start and after each 40-rep movement Total run distance is 3.5 miles

“DEE” 4 Rounds For Time 40 Air Squats 30 Hand-Release Push-Ups 20 Burpees 400 meter Run wodwell.com/wod/dee

“DOCE”  Three 4-minute AMRAPs in 20 minutes From 0:004:00: 27 calorie Row 21 Power Cleans (135/95 lb) 15 Burpee Box Jump-Overs (24/20 in)

wodwell.com/wod/fatal-40

“FILTHY FIFTY” For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lbs) 50 Back Extensions 50 Wall Balls (20/14 lbs) 50 Burpees 50 Double-Unders wodwell.com/wod/filthy-50

4 minute Rest From 8:00-12:00: 27 calorie Row 21 Power Cleans (115/80 lb) 15 Burpee Box Jump-Overs (24/20 in)

“FRANTASY  LAND” For Time 21-15-9 reps of:  Thrusters (95/65 lbs) Pull-Ups

4 minute Rest

15-12-9 reps of:  Thrusters (115/85 lbs) Chest-to-Bar Pull-Ups

From 16:00-20:00: 27 calorie Row

12-9-6 reps of:  Thrusters (135/95 lbs)

21 Power Cleans (95/65 lb)

 

690 BENCHMARK WODS September 02, 2017

reps completed in the last 

15 Burpee Box Jump-Overs

round.

(24/20 in)

wodwell.com/wod/death-byanything

“DIRTY THIRTY” For Time 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lb) 30 Lunges 30 30 30 30 30 30

Knees-to-Elbows Push Press (45/35 lb) Back Extensions Wall Balls (20/14 lb) Burpees Double-Unders wodwell.com/wod/dirty-30

“DURANTE CORE” 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 second Hollow Hold 1 minute Rest Rest one minute after each round. The score will be total time it take to complete all 5 rounds including each rest period. wodwell.com/wod/durantes-core

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wodwell.com/wod/doce

“EBBA” 4 Rounds for Time 74 Double-Unders 17 Power Cleans (50/30 kg) 14 Shoulder-to-Overhead (50/30 kg) 53 calorie Row wodwell.com/wod/ebba

“FAT EDDIE” For Time 20 Back Squats (225 lb) 50 meter Prowler Sprint (180 lb) 20 Deadlifts (315 lb) 50 meter Prowler Sprint (180 lb) 20 Overhead Presses (135 lb) 50 meter Prowler Sprint (180 lb)

Bar Muscle-Ups This is a variant of Fran. Fran. See also: Heavy Fran, Fran,, Franzilla Franzilla,, Fractured Fran Fran,, StrungRun and Get Fran Out Backwards and Upside-Down Fran wodwell.com/wod/frantasy-land

“FREDDY  KRUEGER” 21-15-9 Reps for Time Kettlebell Swings (70/53 lb) Burpees wodwell.com/wod/freddy-krueger 

“FRELEN” 5 Rounds for Time 800m Run 15 Dumbbell Thrusters (45/35 lbs) 15 Pull-Ups wodwell.com/wod/frelen

wodwell.com/wod/fat-eddie

“GAS PEDAL” “FIGHT GONE BAD” 3 Rounds, For Total Reps in 17 minutes 1 minute Wall Balls (20/14 lbs) 1 minute Sumo Deadlift

For Time 750 meter Row 100 Double-Unders 30 Burpees over the Rower wodwell.com/wod/gas-pedal

 

690 BENCHMARK WODS September 02, 2017

“FAT AMY” For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 Kettlebell Swings (1.5/1 pood) 10 Burpees 10 meter Bear Crawl 10 Burpees 20 Kettlebell Swings (1.5/1 pood) 10 Burpees 30 Lunges (alternating legs) 10 Burpees 40 Sit-Ups 10 Burpees 50 Air Squats

High-Pulls (75/55 lbs)

“GUIDO”

1 minute 1 minute lbs) 1 minute 1 minute

21-15-9 Reps for Time Tire Flips (500/300 lb) Push Presses (95/65 lb) Burpees

Box Jumps (20 in) Push Press (75/55 Row Rest

Perform 1 minute of work  at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or  stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except  on the rower where each calorie is one point. Variants include "Quarter  "Quarter  Gone Bad" Bad" and "Tabata "Tabata Fight Gone Bad." Bad." wodwell.com/wod/fight-gone-bad

wodwell.com/wod/fat-amy 

Deadlifts at Bodyweight   plus 20 lb can be a substitute for the tire flips. wodwell.com/wod/guido

“HEINZ 57” For Time 57 calorie Row 57 Kettlebell Swings (24/16 kg) 57 Dumbbell Snatches (50/35 lb) 57 Wall Ball Shots (20/14 lb) 57 Push-Ups 57 calorie Assault Bike wodwell.com/wod/heinz-57

“FLY HIGH 22” “FELIX THE CAT” 6 Rounds for Time 9 Burpees 9 Box Jumps (24/20 in) 9 Pull-Ups 9 Thrusters (40/20 kg) 9 Toes-to-Bar If you have a weight vest wear it.

page 48 of 111

AMRAP in 13 minutes (with a Partner) 22 calorie Row 22 Power Cleans (95/65 lbs) 22 Wall Balls (20/14 lbs) 22 Toes-to-Bar Perform as many reps as  possible (AMRAP) with one  partner working at a time. Break up the work as needed.

“HOPE” 3 Rounds, For Total Reps in 17 minutes 1 Minute Burpees 1 Minute Power Snatch (75/55 lbs) 1 Minute Box Jump (24/20 in) 1 Minute Thruster (75/55 lbs) 1 Minute Chest-to-Bar PullUps

 

690 BENCHMARK WODS September 02, 2017

wodwell.com/wod/felix-the-cat 

“FLIGHT SIMULATOR” For Time 5-10-15-20-2530-35-40-45-50-45-4035-30-25-20-15-10-5 Unbroken Double-Unders The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set  must be unbroken. Rope must stop moving before starting the next set. Rest  as needed between sets. If  a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set. wodwell.com/wod/flight-simulator 

“FRANZILLA” For Time 21 Thrusters (95/65 lbs) 21 Pull-Ups 15 Thrusters (115/75 lbs) 15 Chest-to-Bar Pull-Ups 9 Thrusters (135/95 lbs) 9 Bar Muscle-Ups wodwell.com/wod/franzilla

wodwell.com/wod/fly-high-22

“FREAK” For Time 21 Thrusters (95/65 lb) 21 Pull-Ups 800 meter Run 30 Kettlebell Swings (2/1.5 pood) 30 Pull-Ups 50 Double-Unders 50 AbMat Sit-Ups 400 meter Run 30 Box Jumps (24/20 in) 30 Wall Ball Shots (20/16 lb) wodwell.com/wod/freak 

“FREEDOM FORCES” For Time (with a Partner) With a Running Clock: 2 Rounds of: 200 meter Buddy Carry 20 Planking Partner Burpees  Then, 10 Rounds of: 8 Synchronized Pull-Ups 12 Synchronized Push-Ups Start the clock and begin the 2-round portion of the workout, partitioning the work as needed between

1 Minute Rest aka: "CrossFit for Hope" or  "Hope for Cures" Athlete moves from among five stations after a minute each. After the five-minute round a one-minute break  is allowed before repeating. The clock does not reset or stop between exercises. On call of  "rotate," the athlete moves to next station immediately. One point is given for each rep, except  on the rower where each calorie is one point. This WOD has the same format  as "Fight "Fight Gone Bad." Bad." wodwell.com/wod/hope

“HULK HOGAN” Every 2 Minutes in 20 minutes 3 Muscle Ups 5 Power Cleans (185/135 lbs) 7 Burpees Score is total number of  two-minute rounds completed, plus number of  reps completed in first  incomplete round. If you finish all 20 rounds your  score is 20 (next time add +1 rep to each exercise (4 muscle-ups, 6 power 

page 49 of 111

 

690 BENCHMARK WODS September 02, 2017

“FREDDY’S REVENGE” 5 Rounds for Time 5 Shoulder to Overhead (185/135 lbs) 10 Burpees Each shoulder-to-overhead rep may be any type of   jerk or press. wodwell.com/wod/freddysrevenge

“G.I. JANE” For Time 100 Burpee PullUps

 partners. Once the last 

cleans, 8 burpees) each

burpee is completed move immediately to the 10round synchronized portion of the workout. For the  planking partner burpees, one partner holds plank  while the other partner  does burpees with a jump over the planking partner. For the synchronized  portion of the workout   partners must perform each rep in unison for the

round, and see how many  rounds you can get in 20 minutes).

rep to count. Each partner  must complete 8 pull-ups and 12 push-ups per  round.

wodwell.com/wod/hulk-hogan

“INCREDIBLE HULK” AMRAP in 20 minutes 5 Deadlifts (115/75 lbs) 5 Hang Power Cleans (115/75 lbs) 5 Front Squats (115/75 lbs) 5 Push Press (115/75 lbs) 5 Back Squat (115/75 lbs) wodwell.com/wod/incredible-hulk 

wodwell.com/wod/g-i-jane

“GEORGIE” AMRAP in 21 minutes Buyin: 65 Sit-Ups  Then AMRAP in remaining time: 7 Burpees 11 Push-Ups 22 Kettlebell Swings (54/35 lb) Total score is number of  rounds and reps completed (including sit-ups) in 21 minutes. wodwell.com/wod/georgie

wodwell.com/wod/freedom-forces

“GAME PLAN” Every 2 Minutes in 10 minutes 1 Hang Squat Snatch 2 Overhead Squats Work up to a max weight.  Athlete is allowed 2 attempts at each weight. wodwell.com/wod/game-plan

For Time 69 Double-Unders 69 Air Squats 69 Push-Ups 69 Pull-Ups 69 Wall Ball Shots (20/14 lb) 69 Kettlebell Swings 69 Deadlifts (95/65 lb) 69 Double-Unders wodwell.com/wod/jacinto-storm

“GODZILLA” 3 Rounds For Time 1 Legless Rope Climb (15 ft) 2 Squat Snatches (225/145 lbs)

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“JACINTO STORM”

“JONAH LOMU” For Time 1975 meter Run 11 Sandbag Ground-to-

 

690 BENCHMARK WODS September 02, 2017

“GUT For TimeBUSTER” 150 Sit-Ups 1000 meter Row 150 Sit-Ups

3 Back Squats (365/245

Over-Shoulder (55/45 lbs)

lbs) 4 Deficit Handstand PushUps (13/9 in)

11 Thrusters (135/95 lbs) 11 Handstand Push-Ups 11 Hang Squat Cleans (135/95 lbs) 11 Chest-to-Bar Pull-Ups 11 Shoulder-to-Overhead (135/95 lbs) 11 Back Squats (135/95 lbs) 11 Power Cleans (135/95 lbs) 37 Wall Balls (20/14 lbs) 40 Kettlebell Swings (1.5/1 Pood)

wodwell.com/wod/godzilla wodwell.com/wod/gut-buster 

“HERCULES COMPLEX” 21-15-9 Reps for Time Deficit Strict Handstand Push-Ups Push-Ups Strict Presses (50/35 kg) wodwell.com/wod/herculescomplex 

“HOPE FOR KENYA” AMRAP in 12 minutes 50 Air Squats 30 Push-Ups 15 Pull-Ups wodwell.com/wod/hope-for-kenya

“HEARTBREAK  KID” 3 Rounds for Time 10 Front Squats (185/135 lb) 20 Chest-to-Bar Pull-Ups 50 Double Unders Front squats taken from the ground. wodwell.com/wod/heartbreak-kid

“HITMAN” 3 Rounds For Time 10 Back Squats (225/155 lbs) 400 meter Run Bar must be pulled from the floor; cannot be on a rack. Scale as needed. wodwell.com/wod/hitman

“ICON 3” For Time 12 Front Squats (225/155 lbs) 9 Clean-and-Jerks (225/155 lbs) 6 Snatches (225/155 lbs) wodwell.com/wod/icon-3

“HOTEL HELL” For Time 100 Dumbbell  Thrusters (35/25 lb) 5 Burpees at the Top of  Each Minute

wodwell.com/wod/jonah-lomu

“JORDY’S GOODBYE” For Time (with a Partner) 800 meter Farmer Carry (24/16kg) 100 Air Squats / Plank Hold 90 Pull-Ups / Superman Hold 80 Sit-Ups / Wall Sit Hold 70 Burpees / Hang Hold 60 Hand-Release Push-Ups / Handstand Hold 50 Buddy Deadlifts (100/70 kg) 400 meter Farmer Carry (24/16 kg) To start, partners do the farmer carry together  (each athlete carries two kettlebells, one in each

page 51 of 111

 

690 BENCHMARK WODS September 02, 2017

Start with 5 burpees. Then

“IT’S A TRAP!” For Time 100 Burpees 200 meter Run to start, then again every 2 minutes The workout begins with a 200 meter run. Then  perform burpees until the 2:00 mark and run another  200 meters. So, athletes will run on minutes: 0, 2, 4, 6, etc. and perform burpees in the remaining time until the next 2 minute mark is reached...until 100 burpees are completed. wodwell.com/wod/its-a-trap

“JEREMY” 21-15-9 Reps For Time Overhead Squats (95/65 lbs) Burpees wodwell.com/wod/jeremy 

“JONESWORTHY  ” For Time 80 Air Squats 40 Kettlebell Swings (1.5/1 pood) 20 Pull-Ups 64 Air Squats

page 52 of 111

complete as many  thrusters as possible until the minute is up. Repeat  until 100 total thrusters are completed. If athlete does not finish score is number  of rounds and reps completed.

hand). For the next five movements one partner  works while the other   partner 'holds.' If one  partner takes a break,  partners switch positions then continue. The buddy  deadlifts are performed with a single bar, both  partners lifting it together.

wodwell.com/wod/hotel-hell wodwell.com/wod/jordysgoodbye

“ICON 4” For Time 1.5 mile Run 120 Double-Unders 100 Air Squats 80 Chest-to-Bar Pull-Ups 60 GHD Sit-Ups 40 Clean-and-Jerks (115/85 lb) 20 Strict Deficit Handstand Push-Ups (4.5")

“KING KONG” 3 Rounds For Time 1 Deadlift (455/320 lb) 2 Muscle-Ups 3 Squat Cleans (250/175 lb) 4 Handstand Push Ups wodwell.com/wod/king-kong

wodwell.com/wod/icon-4

“LAST ASCENT” “IVAN THE TERRIBLE” 5 Rounds For Time 90 Seconds Jump Rope 50-40-30-20-10 Reps of: Lunges Push-Ups Sit-Ups Start each round with 90 seconds of jump rope (singles), then round one

5-10-15 Rounds for Time Back Squats (225/155 lbs) Box Jumps (20/24 in) wodwell.com/wod/last-ascent 

“LIFT UP LUKE” AMRAP in 5 minutes 4 Power Cleans (155/105 lb) 24 Double-Unders 10 Pull-Ups

 

690 BENCHMARK WODS September 02, 2017

32 Kettlebell Swings (1.5/1

do 50 reps of each of the

pood) 16 Pull-Ups 50 Air Squats 25 Kettlebell Swings (1.5/1 pood) 12 Pull-Ups 32 Air Squats 16 Kettlebell Swings (1.5/1 pood) 8 Pull-Ups 16 Air Squats 8 Kettlebell Swings (1.5/1 pood) 4 Pull-Ups 8 Air Squats 4 Kettlebell Swings (1.5/1 pood) 2 Pull-Ups

other movements. Do 90 seconds of jump rope again to start round two, then do 40 reps of each of  the other movements, etc.

wodwell.com/wod/jonesworthy 

“KAREN +  JOHNNY” For Time 35 Pull-Ups 35 Burpees 35 Hang Power Cleans (115/75 lb) 35 Push Press (115/75 lb) 35 Kettlebell Swings (53/35 lb) 35 Sit-Ups 35 Pull-Ups wodwell.com/wod/karen-johnny 

wodwell.com/wod/ivan-terrible

“JERRY  SWINGER” For Time 30 Wall Ball Shots (20/14 lbs) swings (2/1.5 30 Kettlebell pood) 60 Box Jumps (24/20 in) 30 Kettlebell Swings (2/1.5 pood) 30 Wall Ball Shots (20/14 lbs) wodwell.com/wod/jerry-swinger 

“JONNY BOI” For Time 50 Sit-Ups 21 Strict Pull-Ups 21 Push Press (95/65 lbs) 400 meter Run 15 Strict Pull-Ups 15 Push Press (115/85 lbs) 800 meter Run 9 Strict Pull-Ups 9 Push Press (135/105 lbs) 1 Mile Run 50 Sit-Ups wodwell.com/wod/jonny-boi

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aka: "Luke" for "Lift Up  Autism" wodwell.com/wod/lift-luke

“LINCHPIN TEST 11” For Time 7 Squat Snatch (185/135 lb) 11 Muscle-ups 100 Double-Unders 11 Muscle-Ups 7 lb)Squat Snatch (185/135 wodwell.com/wod/linchpin-test11

“LINCHPIN TEST 3” 3 Rounds for Time 21 Wall Balls (20/14 lb) 14 Handstand Push-Ups 7 Deadlifts (315/205 lb) wodwell.com/wod/linchpin-test-3

“LINCHPIN TEST 6” 4 Rounds for Time 21 Wall Balls (20/14 lb) 18 Pull-Ups 15 Kettlebell Swings (1.5/1 pood) 12 Handstand Push-ups

 

690 BENCHMARK WODS September 02, 2017

“L.A.G.” 19 Rounds for Time (with a Partner) 2 Legless Rope Climbs 6 Kettlebell Swings (2/1.5 pood) 16 GHD Sit-Ups One partner works while the other rests. Partition the work as needed. wodwell.com/wod/l-a-g

“LAURA MAYES” 4 Rounds for Time 40 Double Unders 12 Shoulder-to-Overheads (135/95 lb) 12 Back Squats (135/95 lb) 12 Burpees wodwell.com/wod/laura-mayes

wodwell.com/wod/linchpin-test-6

“KIANA” 4 Rounds for Time 2 Squat Cleans (185/125 lbs) 15 Push-Ups 99 Double Unders 12 Sit-Ups 23 Deadlifts (185/125 lbs) 13 Box Jumps wodwell.com/wod/kiana

For Time 400 meter Run 21-15-9 Reps of:  Thrusters (75/55 lbs) Pull-Ups 400 meter Run 21-15-9 Reps of:  Thrusters (75/55 lbs) Pull-Ups

page 54 of 111

5 Rounds for Time 50 foot Handstand Walk 5 Squat Cleans (225/155 lb) wodwell.com/wod/linchpin-test-9

“LANDON”

“MACHO MAN”

AMRAP in 30 minutes 800 meter Run 24 Box Jumps (24/20 in) 11 Front Squats (155/105 lb) 2 Bar Muscle-Ups

EMOM for as Long as Possible 3 Power Cleans (185/135 lbs) 3 Front Squats (185/135 lbs) 3 Jerks (185/135 lbs)

wodwell.com/wod/landon

“LEGLESS” For Time 27 Thrusters

“LINCHPIN TEST 1”

“LINCHPIN TEST 9”

(95/65 lb) 4 Legless Rope Climbs (15 ft) 21 Thrusters (95/65 lb) 3 Legless Rope Climbs (15 ft) 15 Thrusters (95/65 lb) 2 Legless Rope Climbs (15 ft) 9 Thrusters (95/65 lb) 1 Legless Rope Climb (15 ft) wodwell.com/wod/legless

Each minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Score is total number of  rounds completed before becoming unable to complete a round before the start of the next  minute. wodwell.com/wod/macho-man

“MAMBA” As Many Reps as Possible (AMRAP) in 18 minutes 5

 

690 BENCHMARK WODS September 02, 2017

400 meter run wodwell.com/wod/linchpin-test-1

“LINCHPIN TEST 12” For Time 400 meter Run 15 Clean-and-Jerks (135/95 lb) 3 Rope Climbs (15 ft) 400 meter Run 12 lb) Clean-and-Jerks (135/95 2 Rope Climbs 400 meter run 9 Clean-and-Jerks (135/95 lb) 1 Rope Climb wodwell.com/wod/linchpin-test12

“LINCHPIN TEST 4” 2 Rounds for Time 18 calorie Row 15 Thrusters (95/65 lb) 12 Chest-to-Bar Pull-Ups

Ring Muscle-Ups

“LINCHPIN TEST 10” 5 Rounds for Time 15 Wall Balls (20/14 lb) 15 Power Cleans (95/65 lb) wodwell.com/wod/linchpin-test10

“LINCHPIN TEST 2” 3 Rounds for Time 5 Muscle-Ups 10 Squat Cleans (135/95 lb) 20 Box Jumps (24/20 in) wodwell.com/wod/linchpin-test-2

“LINCHPIN TEST 5” For Time 20 Back Squats (225/155 lb) 2 mile Run 20 Back Squats (225/155 lb) Take barbell from a rack 

8 Power Cleans (185/125 lbs) 24 Box Jumps (30/24″) wodwell.com/wod/mamba

“MARK 35” 7 Rounds For Time 5 Bench Press (225/155 lbs) 5 Power Cleans (225/155 lbs) 35 Double-Unders wodwell.com/wod/mark-35

“MCFLURRY” For Time 400 meter Run 21 Cleans (185/135 lbs) 21 Pull-Ups 400 meter Run 15 Dumbbell Thrusters (50/35 lbs) 15 Pull-Ups 400 meter Run 9 Cleans (185/135 lbs) 9 Pull-Ups 400 meter Run wodwell.com/wod/mcflurry 

wodwell.com/wod/linchpin-test-5 wodwell.com/wod/linchpin-test-4

“LINCHPIN TEST 7” 4 Rounds for Time 4 Power

page 55 of 111

“MIND ERASER” “LINCHPIN TEST 8” 3 Rounds for Time 21 Deadlifts (185/135 lb)

AMRAP in 20 minutes 7 Power Cleans (135/95 lb) 7 Burpees 200 meter Run

 

690 BENCHMARK WODS September 02, 2017

Cleans (205/145 lb)

7 Overhead Squats

4 Front Squats (205/145 lb) 4 Shoulder to Overhead (205/145 lb)

(185/135 lb)

wodwell.com/wod/linchpin-test-7

“LIQUID COCAINE” 5 Rounds for Time 5 Cleanand-Jerks (155/105 lb) 10 Chest-to-Bar Pull-Ups wodwell.com/wod/liquid-cocaine

“MADDIE” AMRAP in 16 minutes 4 Squat Cleans (135/95 lbs) 11 Burpee Box Jump Overs (24/20 in) 20 Double-Unders wodwell.com/wod/maddie

“MANCHESTER” AMRAP in 22 minutes 22 Power Cleans (60/40 kg) 5 Burpee Muscle-Ups 17 Box Jump Overs (24/20 in) 200 meter Run wodwell.com/wod/manchester 

Use one barbell, no rack  wodwell.com/wod/linchpin-test-8

“LOOP, SWOOP, PULL AND PUSH” AMRAP in 10 minutes 1 mile Run Max Clean and Jerks (165/105 lbs) Your score is your total accumulated Clean & Jerks. There is no separate score for the run. wodwell.com/wod/loop-swoop pull-push

“MONKEYING AROUND” For Time Monkey Bar  Traverse (18 ft) 30 Toes-to-Bar 150 meter Sandbag Carry (180/120 lbs) Monkey Bar Traverse (18 ft) 20 Toes-to-Bar 150 meterlbs) Sandbag Carry (180/120 Monkey Bar Traverse (18 ft) 10 Toes-to-Bar 150 meter Sandbag Carry (180/120 lbs) wodwell.com/wod/monkeyingaround

“MAKIMBA”

“NAUTICAL

15-10-5 Reps for Time Dumbbell Thrusters (10 lbs) Air Squats Burpees

NANCY” 5 Rounds for Time 400

wodwell.com/wod/makimba

“MARATHON MONDAY” 5 Rounds for Time 4 Squat Clean-and-Jerks (185/135

page 56 of 111

wodwell.com/wod/mind-eraser 

meter Row 15 Overhead Squats (95/65 lbs) This is a variant of the classic CrossFit WOD "Nancy ," substituting rowing for running. wodwell.com/wod/nautical-nancy 

 

690 BENCHMARK WODS September 02, 2017

“MARTIN”

lbs)

For Time 800 meter Run

15 Chest-to-Bar Pull-ups 13 Burpee Lateral Jumps

 Then 8 Rounds of: 8 Push-Ups 8 Pull-Ups 8 Air Squats

 Then: 800 meter Run wodwell.com/wod/marathonmonday 

 Then: 800 meter Run

“MATHEUS” wodwell.com/wod/martin

“MEGAN” 21-15-9 Rounds for Time Burpees Kettlebell Swings (1.5/1 pood) Double-Unders wodwell.com/wod/megan

AMRAP in 30 minutes From 00:00-15:00 5 Snatches (115/85 lbs) 11 Wall Balls (20/16 lbs) 14 Push-Ups From 15:00-30:00 7 Muscle-Ups 12 Burpees 16 Double-Unders wodwell.com/wod/matheus

“MIRACLE MILE” For Time 400m Run 25 Kettlebell Swings (55/35 lbs) 200m Farmers Walk (55,40/35,30 lbs) 200m Waiters Walk (40/30 lbs) 25 Box Jumps (24/20 in) 100m Sprint 100m Walking Lunge 100m Sprint 100m Walking Lunge 5 Burpees 400m Run w/ Medicine Ball

For Time 100 Curtis P's (105 lbs/70 lbs) One Curtis P comprises one Power Clean, one Lunge (each leg), and one Push Press. wodwell.com/wod/oh-curtis-p

“OPERATION OVERLORD” For Time 200 meter Plate Run (45/35 lb) 100 Plate Box Step Ups (45/35 lb, 24/20 in) 200 meter Dumbbell Farmer Carry (50/40 lb) 40 Dumbbell Hang Cleans (50/40 lb)

“MIAGI” For Time 50 Deadlifts (135/95 lbs) 50 Double Kettlebell Swings (24/16 kg) 50 Push-Ups 50 Clean-and-Jerks (135/95 lb) 50 Pull-Ups 50 Kettlebell Taters* (24/16 kg) 50 Box Jumps (24/20) 50 Wall Climbs 50 Knee-to-Elbows

page 57 of 111

“OH P” NO CURTIS

200 meter Plate Run (45/35 lb) 40 Plate Burpees (45/35 lb) 200 meter Dumbbell Farmer Carry (50/40 lb) 40 Slam Ball Over the Wire (40/30 lb, 9/8 ft) 200 meter Plate Run (45/35 lb) 40 Strict Pull-Ups

 

690 BENCHMARK WODS September 02, 2017

(20/14 lbs)

50 Double-Unders

For the farmers walk carry  one kettlebell and one dumbbell. For the waiters walk use only  the dumbbell.

*A Kettlebell Tater is a kettlebell swing into a front  squat, in which the bell is flipped at the top of  the swing and again at the top of the front squat  video ( v ideo demo ).

wodwell.com/wod/miracle-mile

“MONTCON REMEMBRANCE DAY” AMRAP in 19 minutes 18 seconds 11 Box Jumps 11 Dumbbell Swings 11 Lunges (alternating legs) Complete as many rounds as possible within 19 minutes and 18 seconds. wodwell.com/wod/montconremembrance-day 

“NEVER FORGET” 3 Rounds For Time 100 meter Sandbag Carry (135/90 lbs) 9 Handstand Push-Ups 11 Overhead Squats (115/75 lbs) wodwell.com/wod/never-forget 

page 58 of 111

wodwell.com/wod/miagi

“MOBLOKO” AMRAP in 8 minutes 30 Chest-to-Bar Pull-Ups 25 Thrusters (115/75 lbs) 20 Chest-to-Bar Pull-ups 15 Thrusters (115/75 lbs) 10 Bar Muscle-Ups 5 Thrusters (115/75 lbs) wodwell.com/wod/mobloko

“NASTY GIRLS V2” 3 Rounds for Time 50 Pistols (alternating legs) 7 Muscle-Ups 10 Hang Power Cleans (175/125 lbs) Nasty  This is a variant of ""Nasty  Girls." Girls ." wodwell.com/wod/nasty-girls-v2

With a running clock, complete all five sections of the workout. If you have access to a beach, do the workout in the sand. wodwell.com/wod/operationoverlord

“PAINSTORM X” For time 200 meter Farmers Walk 100 Pull-Ups 100 Thrusters (45 lbs/35 lbs) 200 meter Sand Bag Carry 75 Burpees 75 Hang Power Snatch (45 lbs/35 lbs) 200 meter Suitcase Walk 50 Kettlebell Swings (1.5 pood/1 pood) 50 Bear Complex (45 lbs/35 lbs) 200 meter Waiter Walk 25 Muscle-Ups 25 Handstand Push-Ups Pick your own weights for  the carries (Farmers Walk, Sandbag Carry, Suitcase Walk, Waiter Walk). wodwell.com/wod/painstorm-x 

“PAINSTORM

 

690 BENCHMARK WODS September 02, 2017

“OLAF” 5 Rounds for Time 5 Squat Cleans (155/105 lb) 25 Pushups wodwell.com/wod/olaf 

“OPEX LACTIC TEST” 3 Rounds at Max Effort 250 meter Row 10 lb) Kettlebell Swings (70/56 10 Burpees 10 Kettlebell Swings (70/56 lb) 10 Burpees 10 Kettlebell Swings (70/56 lb) 250 meter Row 12 minutes Rest Full effort on each round. Rest 12 minutes between each. Time all three rounds.

“OGAR”

XIX”

AMRAP in 14 minutes 3 Snatches (135/95 lb) 1 Muscle-Up 12 Wall Balls (20/14 lb)

As Many Rounds as Possible (AMRAP) in 40 minutes 5 Deadlifts (70/50 lbs) 5 Hang Power Cleans (70/50 lbs) 5 Front Squats (70/50 lbs) 5 Push Presses (70/50 lbs) 5 Back Squats (70/50 lbs)

wodwell.com/wod/ogar 

“ONE BAR, THREE GIRLS” 21-15-9 Reps for Time  Thrusters (135 lbs/95 lbs) Pull-Ups Squat Cleans (135 lbs/95 lbs) Ring Dips Deadlifts (135 lbs/95 lbs) Handstand Push-Ups Use the same weight for all barbell movements. The WOD is a combination of  the movements from "Fran Fran," ," "Elizabeth "Elizabeth," ," and Diane." ." "Diane wodwell.com/wod/one-bar-threegirls

wodwell.com/wod/optrepeatability-test 

“PAINSTORM XI” For Time 100 meter Run 10 Muscle-Ups 200 meter Run 20 Handstand Push-Ups

“OPTIMUS PRIME” AMRAP in 7 minutes Wall Ball Shots (20/14 lb) 5 Deadlifts (225/155 lb) at the top of each minute

wodwell.com/wod/painstorm-xix 

“PAINSTORM XXIV” For Time 100 meter Run 50 Burpees 200 meter Run 100 Push-Ups 300 meter Run 150 Lunges 400 meter Run 200 Air Squats 300 meter Run 150 Lunges 200 meter Run 100 Push-Ups 100 meter Run 50 Burpees wodwell.com/wod/painstorm-xxiv 

“PAYTON SALZMAN” For Time 10 Muscle-Ups 3 x 200 meter Run 94 Air Squats

page 59 of 111

 

690 BENCHMARK WODS September 02, 2017

300 meter Run

Workout starts with wall

22 Jerks (185/135 lb)

30 Overhead Squats (45/35 lb bar) 400 meter Run 40 Sumo Deadlift High Pull (45/35 lb bar) 500 meter Run 50 Pull-Ups 600 meter Run 60 Push-Ups 700 meter Run 70 Kettlebell Swings (1/.75 pood) 800 meter Run 80 Burpees 900 meter Run 90 Thrusters (45/35 lb bar) 1,000 meter Run 100 Air Squats

ball shots. At the top of  each minute, starting at  1:00, complete 5 deadlifts, then resume wall ball shots. The total score will be the number of wall ball shots completed and deadlifts completed.

22 Bar Over Burpees 22 Hang Power Cleans (185/135 lb) 22 Chest-to-Bar Pull-Ups 9 Strict Pull-Ups 11 Strict Toes-to-Bars 1600 meter Run

wodwell.com/wod/painstorm-xi

“PAINSTORM XV” 7 Rounds for time 10 Man Makers 20 Dumbbell Deadlifts 30 Single-Arm Dumbbell Snatches (15 per side) 40 Single Overhead Lunges (20 per side) 50 Dumbbell Swings aka: "Dumbbell Hell" Pick   your own weight; use same dumbbells throughout. wodwell.com/wod/painstorm-xv 

page 60 of 111

wodwell.com/wod/optimus-prime

“PAINSTORM XII” For Time 400 meter Run 50 Back Squats 50 Front Squats 50 Overhead Squats 400 meter Run 50 Shoulder Presses 50 Push Presses 50 Push Jerks 400 meter Run 50 Hang Power Cleans 50 Hang Power Snatches

wodwell.com/wod/paytonsalzman

“POPEYE” As Many Rounds as Possible in 20 minutes 5 Chest-to-Bar Pull-Ups 10 Wall Balls (20/14 lbs) 15 Kettlebell Swings (1.5/1 pood) wodwell.com/wod/popeye

“PUKIE BREWSTER”

400 meter Run

For Time 150 Burpees

aka: "Olympic Bar Mile." Perform all barbell movements with the bar  only (45/35 lbs). Perform the run without the bar. This is a variant of  Mile." ." "Broomstick Mile

wodwell.com/wod/pukie-brewster 

wodwell.com/wod/painstorm-xii

“RHODRI” For Time (in a Team of   Three) 5 Rounds Of: 33 Power Cleans (80/60 kgs) 12 Tire Flips 420 meter Team Run

 

690 BENCHMARK WODS September 02, 2017

“PAINSTORM XXVI” For Total Reps in 39 minutes Tabata Thrusters (95/65 lbs) 1 Minute Rest  Tabata Pull-Ups 1 Minute Rest  Tabata Cleans (135/95 lbs) 1 Minute Rest  Tabata Ring Dips 1 Minute Rest  Tabata Deadlifts (200/150 lbs) 1 Minute Rest  Tabata Handstand PushUps 1 Minute Rest  Tabata Kettlebell Swings (1.5/1 pood) 1 Minute Rest  Tabata Row aka: "Tabata-Tastic" 8 Tabata intervals (20 seconds of work by 10 seconds offollowed rest) for  each movement, each followed by 1 minute of  rest. Tabata score for each movement is the lowest  number of reps performed in any of the eight  intervals. For the row 1 calorie = 1 rep. wodwell.com/wod/painstorm-xxvi

“PAINSTORM XXI” For time 30 Burpees 30 Deadlifts 30 Burpees 30 Cleans 30 Burpees 30 Strict Presses 30 Burpees 30 Push Presses 30 Burpees 30 Jerks 30 Burpees 30 Swings 30 Burpees 30 Sumo Deadlift HIghPulls 30 Burpees 30 Snatches (Left Hand) 30 Burpees 30 Snatches (Right Hand) aka: "Burpee Bedlam" Use one pair of dumbbells throughout. Choose your  own weight. wodwell.com/wod/painstorm-xxi

“PANIC BREATHING” For Time (with a Partner) 500-400-300-200-100 meter Row (x2) Partner Kettlebell Rack Hold (24/16 kg) 5 Burpee penalty for each

page 61 of 111

 Then: 129 Burpees One partner works at a time. Break up the work as needed (except for the run, which is done together). If   you don't have a tire, substitute for a heavy  deadlift. wodwell.com/wod/rhodri

“ROYAL MARINES BIRTHDAY” AMRAP in 25 minutes 1 Rope Climb (4.5 meters) 6 Pull-Ups 6 Front Squats (60/40 kg) 4 Shoulder-to-Overheads (60/40 kg) wodwell.com/wod/royal-marinesbirthday-wod

“RYAN MURAMOTO” AMRAP in 34 minutes (with a Partner) 100 Burpee Box JumpOvers (24/20 in) 800 meter Run 100 Wall Ball Shots (30/20 lb) 800 meter Run 200 Double Unders (100

 

690 BENCHMARK WODS September 02, 2017

drop of kettlebells

“PEARL HARBOR 12.7.41” For Time 12 Ring Dips 7 Power Cleans (165/105 lb) 41 Double Unders 12 Ring Dips 7 Back Squats (165/105 lb) 41 Double Unders 12 Ring Dips 7 Shoulder-to-Overheads (165/105 lb) 41 Double Unders wodwell.com/wod/pearl-harbor12-7-41

“PR FOR PAT” As Many Rounds as Possible in 20 minutes 6 Power Cleans (185/135 lbs) 12 Burpees 14 Toes-to-Bar 50 foot Handstand Walk Scale the Handstand Walk  to 3 Wall-Climbs if  necessary. wodwell.com/wod/pr-for-pat 

“QUARTER GONE BAD” 5 Rounds, For Total Reps in 18 minutes 15 seconds

With a running clock rows will be performed alternating between teammates, as time trials for each distance: 500/500, 400/400, 300/300, 200/200, 100/100. Every  row is to be performed at  maximum intensity while the other partner "rests" with two kettlebells in rack   position. The "resting"  partner will rack the bells at the beginning of their   partner’s row and will unrack them at the end of  the row. Unracking of  kettlebells before the end of the row results in a 5 synchronized burpee  penalty for every offense, to be paid at the end of the workout. wodwell.com/wod/panicbreathing

“PILCHUCK” 6 Rounds For Time 10 Front Squats (225 lbs/155 lbs) 24 Kettlebell Swings (2 pood/1.5 pood) 14 Burpee Box Jump Overs (24 in/20 in)

each) 800 meter Run One partner works while the other rests. Partition the work as needed, except for the run (both athletes run together). For  the double-unders, each  partner must complete 100 total. wodwell.com/wod/ryanmuramoto

“SATAN’S WHISKERS” 3 Rounds for Time 10 Chest-to-Bar Pull-Ups 10 Front Squats (165/115 lbs) 10 Burpees Front squats taken from the ground. wodwell.com/wod/satanswhiskers

“SERENE” For Time 1,000 meter Row  Then 4 Rounds of: 8 Front Squats (185/135 lbs) 4 Shoulder-to-Overhead (185/135 lbs)

6: the number of victims 15 Pull-Ups

page 62 of 111

 

690 BENCHMARK WODS September 02, 2017

 Thrusters (135/95 lb)

from the shooting. 10-24-

 Then:

45 seconds Rest 15 seconds Weighted PullUp (50/30 lb) 45 seconds Rest 15 seconds Burpees 45 seconds Rest

14: the day of the shooting.

43 Burpees 1 mile Run

“PROBATIO”

“SQT”

Move from each of three stations after 15 seconds of work and 45 seconds of  rest. The clock does not  reset or stop between exercises. This is a three-

For Max Reps in 31 minutes 0:00-5:00 Max Burpee Box JumpOvers (24/20 in)

3 Rounds for Time 10 Ground to Overhead (95 lbs/65 lbs) 200 yard Shuttle Sprint (50 yards there and back, twice)

minute round. On call of  "rotate", the athletes must  move to next station immediately for best score. One point is given for each rep. wodwell.com/wod/quarter-gonebad

wodwell.com/wod/pilchuck 

Rest 5 minutes

Rest 4 minutes 18:00-22:00 Max Power Cleans (155/105 lb) Rest 3 minutes

For Time 55 Double Unders

25:00-28:00 Max Wall Ball Shots (20/14 lb) Rest 2 minutes 30:00-31:00 Max Unbroken Pull-Ups (single attempt)

 Then, 55 Double Unders wodwell.com/wod/rip-it-for-rup

With a running clock  complete the first AMRAP.  After each AMRAP, rest the same amount of time

page 63 of 111

wodwell.com/wod/sqt 

10:00-14:00 Max 10 meter Shuttle Runs

“RIP IT FOR RUP”  Then: 1-2-3-4-5-6-7-8-9-10 Reps of: Deadlifts (225/155 lb) Over-the-Bar Burpees

wodwell.com/wod/serene

“STEVIE” For Time 31 Kettlebell Swings (72/56 lb) 31 Wall Ball Shots (20/14 lb) 31 Overhead Squats (95/65 lb) 31 Burpees 31 31 31 31 31 31 31 31

Lunges Push Jerks (95/65 lb) Knees-to-Elbows Box Jumps (24/20 in) Hang Cleans (95/65 lb) Sit-Ups Double-Unders Deadlifts (185/135 lb)

For each movement all 31 reps must be unbroken. If   you fail to do all 31 reps unbroken, start back at rep #1 for that movement.

 

690 BENCHMARK WODS September 02, 2017

“RUN FRAN”AND GET For Time 400m Run 21 Thrusters (90/65 lbs) 21 Pull-Ups 400m Run 15 Thrusters (90/65 lbs) 15 Pull-Ups 400m Run 9 Thrusters (90/65 lbs) 9 Pull-Ups This is a variant of Fran. Fran. See also: Fractured Fran, Fran, Heavy Fran, Franzilla Franzilla,, Strung-Out Backwards and Upside-Down Fran, Frantasy Land wodwell.com/wod/run-get-fran

“SAGE AT 20”

worked, then head straight 

Rest only between

into the next AMRAP. (Work 5 minutes, rest 5 minutes, work 4 minutes rest 4 minutes, etc.)

movements. Scale as needed. To be considered unbroken if an object starts on the ground it can’t  touch the ground again until the 31st rep is complete. For barbell movements (overhead squats and push jerks) the bar may rest on the shoulders. For bodyweight  movements like box jumps and burpees, athlete must  keep moving.

wodwell.com/wod/probatio

“RECOVERY  DAY” 3 Rounds, For Total Calories in 22 minutes 2 minutes Air Bike 2 minutes Rest 2 minutes Row 2 minutes Rest 2 minutes SkiErg 2 minutes Rest One calorie equals one rep. Score is total calories. wodwell.com/wod/recovery-day 

As Many Reps as Possible (AMRAP) in 20 minutes 20  Thrusters (135 lbs/95 lbs) 20 Pull-ups 20 Burpees aka: "20-Minute Work  Capacity Test"

4 Rounds for Time 400 meter Run 4 Muscle-Ups

page 64 of 111

“SURFER ON ACID” 3 Rounds for Time 400 meter Run 21 Burpees wodwell.com/wod/surfer-on-acid

“ROSA” 5 Rounds for Time 10 Handstand Push-Ups 400 meter Run wodwell.com/wod/rosa

wodwell.com/wod/sage-20

“SCHLITZ”

wodwell.com/wod/stevie

“RUN, JUMP, WALK” 5 Rounds for Time 5-4-3-21 Rope Climbs 50 Double-Unders

“TABATA SOMETHING ELSE” With a Running Clock in 16 minutes Tabata Pull-Ups  Tabata Push-Ups  Tabata Sit-Ups  Tabata Air Squats Tabata Interval (20 secs on and 10 secs off) for each

 

690 BENCHMARK WODS September 02, 2017

40 Double-Unders wodwell.com/wod/schlitz 

“SEVEN DEADLY  SINS” For Time 10 Chest-to-Bar Pull-Ups 20 Toes-to-Bars 30 Deadlifts (185/135 lbs) 100 Double-Unders 30 Box Jumps (24/20 in) 20 Burpees 10 Cleans (185/135 lbs) wodwell.com/wod/seven-deadlysins

50 ft Handstand Walk (4x12.5 ft unbroken segments)  After each set of rope climbs athlete must  complete the 50 doubleunders and 50 ft  handstand walk. If athlete comes down from the handstand walk before finishing the 50 ft distance, athlete must return to the nearest 12.5 ft segment  marker (or the beginning if  no segment has been completed yet). wodwell.com/wod/run-jump-walk 

“STANKY LEGS” 3 Rounds for Time 535 meter Run 15 Overhead Squats (135/95 lbs) wodwell.com/wod/stanky-legs

“STRUNG-OUT, BACKWARDS, AND UPSIDEDOWN FRAN” For Time 1200 Meter Run 9 Pull-Ups 9 Thrusters (95/65 lbs)

“SAN FRAN CRIPPLER” For Time 30 Back Squats (Bodyweight) 1,000 meter Row Back squats are from a rack. This is a variant of  the "Crippler  "Crippler " WOD which involves a 1 mile run instead of the row. wodwell.com/wod/san-francrippler 

“SCOTTY”

800 Meter Run

AMRAP in 11 minutes 5

15 Pull-Ups

Deadlifts (315/205 lb)

movement - for a total of  32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are situps, and finally, the last 8 intervals are squats. There is no additional rest  between movements. Score is the total reps  performed in all of the intervals. wodwell.com/wod/tabatasomething-else

“THANKSGIVING SAMPLER PLATTER” For Time 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats  Then, 4 Rounds of: 8 Handstand Push-Ups 15 Kettlebell Swings  Then, 3 Rounds of: 15 Box Jumps 15 Knees-to-Elbows  Then, 2 rounds of: 20 Wall-Balls 30 Sit-Ups  Then, 1 Round of: 50 Burpees

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690 BENCHMARK WODS September 02, 2017

15 Thrusters (95/65 lbs) 400 Meter Run 21 Pull-Ups 21 Thrusters (95/65 lbs) This is a variant of Fran. Fran.  Also see: Fractured Fran, Fran, Heavy Fran, Run and Get  Fran,, Franzilla, Fran Franzilla, Frantasy  Land wodwell.com/wod/strungbackwards-upside-fran

“TABATA BARBELL” With a Running Clock in 19 minutes Tabata Deadlift (185/135 lb)  Tabata Hang Power Clean (135/95 lb)  Tabata Front Squat (85/65 lb)  Tabata Push Press (65/45 lb) 1 minute Rest between exercises Tabata (20 secs on and 10 secs off, for 8 intervals) of  each movement - for a total of 32 intervals. Score is total number of reps completed in all intervals. wodwell.com/wod/tabata-barbell

18 Wall Ball Shots (20/14

wodwell.com/wod/thanksgivingsampler-platter 

lb) 17 Bar Over Burpees wodwell.com/wod/scotty 

“SNAKE BITE” 21-15-9 Reps for Time Squat Snatches (95/65 lbs) Chest-to-Bar Pull-Ups wodwell.com/wod/snake-bite

“STANLEY” For Time 50 Deadlifts (Bodyweight) 50 Incline Push-Ups (24/20 in) 50 Box Jumps (24/20 in) 1 mile Run Perform incline push-ups with feet on top of a box, hands on the floor. wodwell.com/wod/stanley 

“SUGAR DADDY” For Time 21-15-9 Deadlifts (225/155 lb) 400 meter Run Run 400 meters after  completing each round of  deadlifts. For example: 21

“THE 540” For Time 50 Plate Overhead Lunges (45/25 lb) 40 Pull-Ups 30 Thrusters (95/65 lb) 20 Burpees 10 Squat Cleans (135/95 lb) Use any weighted object  for the overhead lunges, such as a plate or a dumbbell. wodwell.com/wod/the-540

“THE CHIEF” Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats  Then Rest 1 minute Repeat 5 times Complete as many  rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. minute. Start each 3-minute cycle where you

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690 BENCHMARK WODS September 02, 2017

“TABATA THIS” With a Running Clock in 24 minutes Tabata Row  Tabata Air Squats  Tabata Pull-Ups  Tabata Push-Ups  Tabata Sit-Ups 1 minute Rest between each Tabata Tabata (20 secs on and 10 secs off, for 8 intervals) of  each movement – for a total of 40 intervals. Each Tabata isfollowed by 1 minute of rest. Score for  each movement is the lowest number of reps (or  calories on the rower)  performed in any of the eight intervals. Total score is sum of the lowest score for each movement. wodwell.com/wod/tabata-this

“THE 29” 4 Rounds for Time 29 Kettlebell Swings (1.5/1 pood) 29 Sit-Ups 29 Box Jumps (24/20 in) 29 Knees-to-Elbows 29 Burpees wodwell.com/wod/the-29

Deadlifts, followed by a

left off on the previous

400 meter run. 15 deadlift  followed by a 400 meter  run. 9 deadlifts followed by  a 400 meter run.

cycle. Repeat for a total of  5 cycles. Count total rounds and reps completed.

wodwell.com/wod/sugar-daddy 

wodwell.com/wod/the-chief 

“TABATA FIGHT GONE BAD”

“THE DEEP END”

With a Running Clock in 20 minutes Tabata Wall Ball

3 Rounds for Time 500 meter Run

(20/14 lbs) (10/9 ft)  Tabata Sumo Deadlift High-Pull (75/55 lb)  Tabata Box Jump (20 in)  Tabata Push-Press (75/55 lb)  Tabata Row (for calories)

5 Squat Cleans (Bodyweight) 10 Burpees 20 Deadlifts (Bodyweight)

Tabata (20 secs on and 10 secs off, for 8 intervals) of  each movement - for a total of 40 intervals. Complete the Wall Ball

“THE GHOST”

intervals before moving on to the Sumo Deadlift HighPulls, etc. Each movement  is scored by the lowest  number of reps (or calories on the rower) in each of  the 8 intervals. Final score is the total of the scores for  each of the 5 movements.

1 minute of Double-Unders 1 minute Rest

wodwell.com/wod/tabata-fightgone-bad

wodwell.com/wod/the-deep-end

6 Rounds for Total Reps in 23 minutes 1 minute of  Rowing (for calories) 1 minute of Burpees

Score is total reps after all 6 rounds, but the spirit of  the workout is to try for as many reps as possible of  each exercise, each  exercise, not just  total score. wodwell.com/wod/ghost 

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690 BENCHMARK WODS September 02, 2017

“THE ADMIRAL” 3 Rounds for Time 20

“TEST 3” For Reps in 8 minutes

Burpee Pull-Ups 20 Front Squats (155/105 lb) 20 Box Jumps (24/20 in)

 Tabata Air Squats

wodwell.com/wod/the-admiral

“THE CHIEF IS DEAD” Five 4-minute AMRAPs in 24 minutes AMRAP in 4 minutes 3 Power Cleans (135/95lb) 6 Push-Ups 9 Air Squats 12 Deadlifts (135/95 lb) 1 minute Rest, then Repeat (5 times total)

Rest 10 seconds, then: Max Muscle Ups Final score equals lowest  Tabata round score multiplied  by  by total number of muscle-ups completed. Tabata is 20 seconds of work followed by 10 seconds of rest for 8 intervals (4 minutes). Tabata score is the least  number of reps performed in any of the eight intervals of squats. Rest 10 seconds after the last squat  interval, then begin 4 minutes of muscle-ups. wodwell.com/wod/test-3

Complete as many rounds as possible (AMRAP) in 4 minutes, then rest 1 minute.. Start each 4minute minute cycle where you left off on the previous cycle. Repeat for a total of  5 cycles. Count total rounds and reps completed. wodwell.com/wod/the-chief-isdead

“THE 300”

“THE LONGEST MILE” 4 Rounds for Time 10 Burpees 100 meter Run 10 Air Squats 100 meter Run 10 Push-Ups 100 meter Run 10 Sit-Ups 100 meter Run wodwell.com/wod/longest-mile

“THE TRIPLET” As Many Rounds as Possible (AMRAP) in 10 minutes 6 Squat Cleans (120 lbs/65 lbs) 12 Pull-Ups 12 Double Unders wodwell.com/wod/triplet 

“THREE WISE MEN”

For Time 25 Pull-Ups 50 Deadlifts (135/95 lbs) 50 Push-Ups 50 Box Jumps (24/20 in) 50 Floor Wipers 50 Kettlebell Clean-andPress (1/.75 Pood) (Alternating Arms) 25 Pull-Ups

 Three AMRAPs in 16 minutes AMRAP in 4 minutes 5 Hang Squat Snatch (135/95 lb) 10 Bar-Facing Burpees

The entire workout is 300

 Then, AMRAP in 4 minutes

reps.

10 Power Cleans (135/95

Rest 2 minutes

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690 BENCHMARK WODS September 02, 2017

“THE FAUCET” 10 Rounds for Time (with a Partner) 4 Legless Rope Climbs 12 D-Ball Over Shoulders (150/100 lb) 24 Burpee Box Jumps (24/20 in)

wodwell.com/wod/the-300

20 Pull-Ups

“THE BEN ROGERS”

One partner works at a time. Share the work as needed. Complete all rope climbs before moving on to

For Time 800 meter Run 50 Hang Power Cleans (115/75 lbs) 600 meter Run 30 Hang Power Cleans (155/105 lbs) 400 meter Run 10 Hang Power Cleans

D-Balls, etc.

(185/125 lbs)

wodwell.com/wod/the-faucet 

wodwell.com/wod/the-ben-rogers

“THE GRINCH”

“THE CRIPPLER”

3 Rounds For Time 1 Snatch Balance (315/205 lbs) 2 Back Tucks 3 Cleans (315/205 lbs) 4 Freestanding Handstand Push-Ups

For Time 30 Back Squats (225/155 lbs) 1 mile Run

 A back tuck is also known as a backflip and, like all movements, may be scaled scaled.. wodwell.com/wod/the-grinch

“THE QUICK  AND THE DEAD” For Time 3-9-15-21-15-9-3 Deadlifts (205/145 lbs)

lb)

 A variant of this WOD is the "San "San Fran Crippler ," which substitutes a 1,000 meter row for the run. wodwell.com/wod/crippler 

“THE FEARLESS 14” 3 Rounds for Time 12 Handstand Push-Ups 2 400 meter Runs 15 Bar Over Burpees 14 Overhead Squats (95/65 lb)

Rest 2 minutes  Then, AMRAP in 4 minutes 15 Box Jump-Overs (24/20 in) 30 Wall Ball Shots (20/14 lbs) Complete all three parts of  the workout ("Jeremy  Wise," "Ben Wise," and "Beau Wise") with a running clock, including the 2 minutes between each part. Score is the total number of reps completed for all three  parts. wodwell.com/wod/three-wisemen

“TRIPLE 3” For Time 3,000 Meter Row 300 Double-Unders 3 mile Run wodwell.com/wod/triple-3

“ULTIMATE WARRIOR” 21-15-9 Reps for Time  Thrusters (135/95 lb) Bar Muscle-Ups

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690 BENCHMARK WODS September 02, 2017

Box Jumps (24/20 in) wodwell.com/wod/quick-dead

“THE TWINS”  Two rounds of each couplet for time 750 meter Row 20 Handstand Push-ups 20 Thrusters (115 lbs/75 lbs) 20 L-Pull-ups wodwell.com/wod/twins

“TIGER BLOOD” 3 Rounds for Time 10 Clean-and-Jerks (135/95 lb) 400 meter Run

The "2 400 meter Runs" are written this way for the significance of the date (December 2), but may be run as a single 800 meter  distance. wodwell.com/wod/the-fearless-14

“THE HATEFUL EIGHT” 8 Rounds for Time 8 PushUps 8 GHD Sit-Ups 8 Air Squats 8 Pull-Ups 8 Deadlifts (95/65 lb) 8 Hang Power Cleans (95/65 lb) 8 Shoulder-to-Overheads (95/65 lb) 8 calorie Row

wodwell.com/wod/tiger-blood wodwell.com/wod/the-hatefuleight 

“TRIPLE FINALE” With a Running Clock in 12 minutes 400 meter Sprint 30 Squat Cleans (135/95 lbs) 20/15 Ring Muscle-ups With remaining time find a: 1 Rep Max Snatch The 12-minute time cap is for the entire workout.

“THE RECKONING” For Time 1 mile Run 100 Body Blasters* 1 mile Run *One Body Blaster consists of one Burpee, one Pull-Up then one Knees-to-Elbows. wodwell.com/wod/reckoning

wodwell.com/wod/ultimatewarrior 

“WADE” 5 Rounds For Time 11 OneArm Dumbbell Power Snatches (50 lbs) 12 One-Arm Dumbbell  Thrusters (50 lbs) 11 Weighted Pull-Ups (50 lbs dumbbell)  Alternate arms on each snatch and thruster  wodwell.com/wod/wade

“YVONNE” For Time (with a Partner) 76 Air Squats 76 Dumbbell Push Presses (50/30 lb) 76 AbMat Sit-Ups 76 Wall Ball Shots (20/14 lb) 76 Burpees 76 Medball Twists (20/14 lb) 76 Push-Ups 76 Kettlebell Swings (53/35 lb) 76 Dumbbell Thrusters (50/30 lb) 400 meter Run with Partner Partition into any size sets, but split the work evenly 

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690 BENCHMARK WODS September 02, 2017

between partners.

Complete as much of the run, cleans and muscle-ups as possible (time cap 8 minutes) before moving on to the snatch. wodwell.com/wod/triple-finale

“THE WZA TRI”

For Time Swim Stand Up Paddleboard Run wodwell.com/wod/the-wza-tri

“VICTORIA”

“TOP GUN”

5 Rounds for Time 10  Thrusters (95/65 lbs) 14 Box Jumps (24/20 in) 12 Sumo Deadlift High Pulls (95/65 lbs) 12 Burpees 27 Kettlebell Swings (1.5/1 pood)

For Time 20 Thrusters (135/95 lbs) 20 Sumo Deadlift High Pulls (135/95 lbs) 20 Push Jerks (135/95 lbs) 20 Overhead Squats (135/95 lbs) 20 Front Squats (135/95 lbs)

wodwell.com/wod/victoria

“WETTERLING”

4 Burpees at the top of  each minute

AMRAP in 19 minutes 8 Burpee Box Jumps (24/20 in)

Do 4 burpees every  minute, including at the start of the WOD, before

9 Power Cleans (95/65 lbs) 11 calorie Row

continuing theisbarbell work. Athlete allowed to move to the next barbell skill once an he/she has completed all 20 reps of  the previous barbell movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.

wodwell.com/wod/wetterling

wodwell.com/wod/top-gun

wodwell.com/wod/yvonne

page 71 of 111

 

690 BENCHMARK WODS September 02, 2017

“TRUE GRIT”

For Time 2,000 meter Row After the first minute begin 'Death by Thrusters' (95/65 lbs) With a running clock start  the row. At the 1-minute mark get off the rower, do one thruster, and resume rowing until the 2-minute mark. Do two thrusters, row until the 3-minute mark, do three thrusters, etc. until the 2K row is complete - or until you can no longer continue. wodwell.com/wod/true-grit 

“VOLKSWAGEN” 21-15-9 Reps, For Time Bench Press (Bodyweight) Pull-Ups wodwell.com/wod/volkswagen

“WHAT’S YOUR GAME PLAN?” Establish a Max Weight for the Complex in 8 minutes 2 Hang Squat Cleans 2 Shoulder-to-Overhead  Then: 30 seconds Rest

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690 BENCHMARK WODS September 02, 2017

90 seconds Max Bar Muscle-Ups Use the first eight minutes to established the max  weight for the complex  (athlete may not drop the bar until all four reps of the complex are completed).  After the 8 minute cap rest  or transition to the muscleup bar in 30 seconds. Then  perform max bar muscleups in 90 seconds. wodwell.com/wod/whats-game plan

THE HEROES “21 GUNS”

“31 HEROES”

“ABBATE”

AMRAP in 21 minutes 400

AMRAP in 31 minutes (with

For Time 1 Mile Run

meter Run 21 Push-Ups 21 Box Jumps (24/20 in) 15 Burpees 9 Pull-Ups

a 8 Partner) Thrusters (155/105 lbs) 6 Rope Climbs (15 ft) 11 Box Jumps (30/24 in)

21 lbs)Clean-and-Jerk (155/105 800 Meter Run 21 Clean-and-Jerk (155/105 lbs) 1 Mile Run

5 Rounds for Time 7 Chestto-Bar Pull-Ups 14 Kettlebell Swings (32/24

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25 lbs). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run,

kg)

while Partner 2 continues

wodwell.com/wod/21-guns

“ADAM”

wodwell.com/wod/abbate

“ADRIAN” 7 Rounds For Time 3 Forward Rolls 5 Wall Climbs

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690 BENCHMARK WODS September 02, 2017

21 Wall Balls (9/6 kg)

the workout where Partner 

7 Toes-to-Bar

1 left off.

9 Box Jumps (30 in)

wodwell.com/wod/adam wodwell.com/wod/31-heroes

“ALEXANDER” 5 Rounds for Time 31 Back Squats (135/95 lbs) 12 Power Cleans (185/135 lbs) wodwell.com/wod/alexander 

“ANTHONY  RASPA” For Time 7,425 meter Row 9 Handstand Push-Ups 17 Hang Power Cleans (135/95 lbs) 19 Pull-Ups 90 Sit-Ups 145 Jumping Jacks wodwell.com/wod/anthony-raspa

“ARTIE” AMRAP in 20 minutes 5 Pull-Ups 10 Push-Ups 15 Squats 5 Pull-Ups 10 Thrusters (95/65 lbs) wodwell.com/wod/artie

“ADAMBROWN” 2 Rounds For Time 24 Deadlift (295/205 lbs) 24 Box Jumps (24/20 in) 24 Wall Ball shots (20/14 lb) 24 Bench Press (195/125 lbs) 24 Box Jumps (24/20 in) 24 Wall Ball shots (20/14 lb) 24 Clean (145/100 lbs)

wodwell.com/wod/adrian

“ANDRE FLETCHER” 5 Rounds for Time 21 Deadlifts (65/45 lb) 15 Cleans (85/65 lb) 9 Push Presses (105/85 lb) wodwell.com/wod/andre-fletcher 

“ARNIE”

4 Rounds for Time 3 Deadlifts (1.5 x Bodyweight)

For Time 21 Turkish GetUps, Right Arm 50 Kettlebell Swings 21 Overhead Squats, Left Arm 50 Kettlebell Swings 21 Overhead Squats, Right Arm 50 Kettlebell Swings

6 Burpees 9 Box Jumps (24/20 in)

21 Turkish Get-Ups, Left Arm

wodwell.com/wod/adambrown

“AMER”

wodwell.com/wod/amer 

With a single Kettlebell (2/1.5 pood)

“APRIL 2ND”

wodwell.com/wod/arnie

For Time 38 Heel Claps  Then, 4 Rounds of: 400 meter Run 2 Rope Climbs 20 Burpee Box Jumps

“B-1” 3 Rounds for Time 400 meter Run 21 Kettlebell Swings (1.5/1

page 74 of 111

 

690 BENCHMARK WODS September 02, 2017

“BADGER”

(24/20 in)

pood)

3 Round For Time 30 Squat Cleans (95 lbs/65 lbs) 30 Pull-Ups 800 Meter Run

6 Pull-Ups

15 Knees-to-Elbow 9 Ring Dips

wodwell.com/wod/badger 

“BECK SOLDO” 2 Rounds For Time 6 Squat Clean Thrusters (135/95 lbs) 8 Man-Makers (45/30 lb dumbbells) 14 Toes-to-Bar Pull-ups

 Then: 1 mile Run

aka: "B-1 Australian Hero WOD"

All with a weight vest (20/14 lb) "Heel claps" requires the athlete to start hanging from the bar with palms both facing inward. Raise both feet overhead, then touch both heels together  over the bar. See "Heel Clap" movement demo. demo.

wodwell.com/wod/b-1

“BAZ” AMRAP in 30 minutes 30 Double-Unders 8 Squat Cleans (155/110 lbs) 11 Hand Release Push-Ups wodwell.com/wod/baz 

wodwell.com/wod/beck-soldo

wodwell.com/wod/april-2nd

“BLAKE”

“ASHLEY BIRT”

4 Rounds For Time 100 Foot Overhead Walking Lunge (45/35 lb plate) 30 Box Jumps (24/20 in) 20 Wall Balls Shots (20/14 lb) 10 Handstand Push-Ups

11 Rounds for Time 29 meter Shuttle Run 10 Burpees 10 Sit-Ups 10 Thrusters (20/15 kg)

“BIG SEXY” 5 Rounds For Time 6 Deadlifts (315/205 lbs) 6 Burpees 5 Cleans (225/155 lbs) 5 Chest-to-Bar Pull-Ups 4 Thrusters (155/115 lbs) 4 Muscle-Ups

wodwell.com/wod/ashley-birt  wodwell.com/wod/big-sexy 

wodwell.com/wod/blake

“BARRAZA” “BRAD HARPER” 5 Rounds for Time 18 Kettlebell Swings (2/1.5 pood) 13 Burpees 23 Wall Ball Shots (20/14

As Many Rounds as Possible (AMRAP) in 18 minutes 200 Meter Run 9 Deadlift (275 lbs) 6 Burpee Bar Muscle-Ups wodwell.com/wod/barraza

“BOWEN” 3 Rounds For Time 800 meter Run 7 Deadlifts (275/185 lbs) 10 Burpee Pull-Ups 14 Single Arm Kettlebell  Thrusters (1.5/1 pood) (7 each arm)

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690 BENCHMARK WODS September 02, 2017

20 Box Jumps (24/20 in)

lb) wodwell.com/wod/brad-harper 

“BRASWELL” AMRAP in 40 minutes 12 Burpees 9 Hang Power Cleans (95/65 lb) 18 Wall Ball Shots (20/14 lb) 200 meter Sandbag Run (60/40 lb)

“BELL”

3 Rounds for Time 21 Deadlifts (185/135 lb) 15 Pull-Ups 9 Front Squats (185/135 lb) wodwell.com/wod/bell

“BONDY” AMRAP in 20 minutes 6 Pull-Ups 11 Burpees 24 Sit-Ups

wodwell.com/wod/braswell

“BRIAN” 3 Rounds For Time 5 Rope Climbs (15 ft) 25 Back Squats (185/135 lb) wodwell.com/wod/brian

“BULGER” 10 Rounds For Time 150 Meter Run 7 Chest-to-Bar Pull-Ups 7 Front Squats (135/95 lbs) 7 Handstand Push-Ups wodwell.com/wod/bulger 

“CAPOOT” For Time 100 Push-Ups

If you have a weight vest wear it. wodwell.com/wod/bondy 

“BRADLEY” 10 Rounds For TIme 100 meter Sprint 10 Pull-Ups 100 meter Sprint 10 Burpees 30 seconds Rest wodwell.com/wod/bradley 

“BREHM” For Time 10 Rope Climbs (15 ft) 20 Back Squats (225 lbs) 30 Handstand Push-Ups 40 Calorie Row

wodwell.com/wod/bowen

“BRADSHAW” 10 Rounds For Time 3 Handstand Push-Ups 6 Deadlift (225/155 lb) 12 Pull-Ups 24 Double-Unders wodwell.com/wod/bradshaw

“BRENTON” 5 Rounds For Time Bear Crawl (100 ft) Standing Broad-Jumps (100 ft) Do three Burpees after  every five broad-jumps. If   you've got a 20 pound vest  vest  or body armor, wear it. wodwell.com/wod/brenton

“BRUCK” 4 Rounds For Time 400 Meter Run 24 Back Squat (185 lbs/135 lbs) 24 Jerk (135 lbs/95 lbs) wodwell.com/wod/bruck 

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690 BENCHMARK WODS September 02, 2017

800 meter Run 75 Push-Ups 1,200 meter Run 50 Push-Ups 1,600 meter Run 25 Push-Ups 2,000 meter Run wodwell.com/wod/capoot 

“CLOVIS” For Time 10 Mile Run 150 Burpee Pull-Ups

wodwell.com/wod/brehm

“BROWNWOOD DALLAS 5” For Time 50 Burpees  Then 5 Rounds of: 10 Wall Ball (20/14 lbs) 10 Shoulder-to-Overhead (95/65 lbs) 10 Pull-Ups 10 Box Jumps (24/20 in) 10 Sit-Ups

Partition the Run and Burpee Pull-Ups as needed. wodwell.com/wod/clovis

wodwell.com/wod/brownwooddallas-5

“BULL”

6 Rounds For TIme 400 Meter Sandbag Carry (50 lb) 12 Push Press (115 lbs)

2 Rounds For Time 200 Double-Unders 50 Overhead Squats (135 lbs)

12 Box Jumps (24 in) 12 Sumo Deadlift High-Pull (95 lbs)

50 Pull-Ups 1 Mile Run wodwell.com/wod/bull

wodwell.com/wod/collin

3 Rounds For Time 800 Meter Run (with 45/35 lb Barbell) 3 Rope Climbs (15 ft) 12 Thrusters (135/95 lbs)

For Time 50 Walking Lunges 25 Chest-to-Bar Pull-Ups 50 Box Jumps (24/20 in) 25 Triple-Unders 50 Back Extensions 25 Ring Dips 50 Knees-to-Elbows 25 Wall Ball "2-for-1s" (20/14 lbs) 50 Sit-Ups 5 Rope Climb (15 ft) wodwell.com/wod/cameron

 Then 800 meter Run

“COLLIN”

“DAE HAN”

“CAMERON”

“CARSE” 21-18-15-12-9-6-3 Reps for  Time Squat Clean (95/65 lbs) Double-Unders Deadlift (185/135 lbs) Box Jump (24/20 in)

“CHARLIE” For Time 100 Burpee PullUps 100 Double Unders wodwell.com/wod/charlie

“COFFEY” For Time 800 meter Run 50 Back Squats (135/95 lb) 50 Bench Press (135/95 lb) 800 meter Run 35 Back Squat (135/95 lb) 35 Bench Press (135/95 lb) 800 meter Run 20 Back Squat (135/95 lb) 20 Bench Press (135/95 lb) 800 meter Run 1 Muscle-Up wodwell.com/wod/coffey 

page 77 of 111

 

690 BENCHMARK WODS September 02, 2017

wodwell.com/wod/dae-han

Begin each round with a 50 meter Bear crawl

“DANNY” AMRAP in 20 minutes 30 Box Jumps (24/20 in) 20 Push Press (115/75 lbs) 30 Pull-Ups wodwell.com/wod/danny 

wodwell.com/wod/carse

“COE” 10 Rounds For Time 10  Thrusters (95 lbs) 10 Ring Push-Ups wodwell.com/wod/coe

“DEL” For Time 25 Burpees 400 Meter Run (20 lbs/14 lbs medicine ball) 25 Weighted Pull-Ups (20 lbs/15 lbs dumbbell) 400 Meter Run (20 lbs/14 lbs medicine ball) 25 Handstand Push-Ups 400 Meter Run (20 lbs/14 lbs medicine ball) 25 Chest-to-Bar Pull-Ups 400 Meter Run (20 lbs/14 lbs medicine ball) 25 Burpees wodwell.com/wod/del

“DEVIL OF RAMADI V2” 4 Rounds for Time (with a Partner) 8 Man Makers (50/35 lb) / Partner Plank 20 Deadlifts (275/205 lb) / Partner Wall Sit 24 One-Arm Dumbbell

“CPL SI MILLER” 3 Rounds For Reps in 20 minutes In 6 minutes: 800 meter Run Buy-In  Then, AMRAP: 12 Front Squats (45/30 kg) 12 Pull-Ups

“CRAIN”

2 Rounds For Time 34 Push-Ups 50 yard Sprint 34 Deadlifts (135/95 lbs) 50 yard Sprint 34 Box Jumps (24/20 in) 50 yard Sprint 34 Clean-and-Jerks (95/65 lbs) 50 yard Sprint 34 Burpees 50 yard Sprint 34 Wall Ball Shots (20/14 lbs) 50 yard Sprint 34 Pull-Ups 50 yard Sprint wodwell.com/wod/crain

 Then, 1 minute Rest

“DANIEL”

Buy-In for each AMRAP is an 800 meter Run. The

For Time 50 Pull-Ups 400 Meter Run

clock starts with the first  run and the AMRAP is  performed in the remaining time each round. Score is total reps completed in the three AMRAPs.

21 Thrusters (95/65 lbs) 800 Meter Run 21 Thrusters (95/65 lbs) 400 Meter Run 50 Pull-Ups wodwell.com/wod/daniel

wodwell.com/wod/cpl-si-miller 

“DALLAS 5” With a Running Clock in 29 minutes From 0:00-5:00, AMRAP:

“DAVO” For Time 400 meter Run 21 Thrusters (40/20 kg) 400 meter Run 21 Pull-Ups

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690 BENCHMARK WODS September 02, 2017

 Thrusters (50/30 lb) /

Burpees

Partner Scissor Kicks Cash out: 500 Double-Unders / Partner Rows Partition the work as needed but both partners must work at the same time. Partner A may not  start a rep until partner B is also working. Partners may switch positions at  will. wodwell.com/wod/devil-ramadiv2

“DONNY” 21-15-9-9-15-21 Reps For  Time Deadlifts (225/155 lbs) Burpees

From 6:00-11:00, AMRAP: 7 Deadlifts (155/105 lb) 7 Box Jumps (24/20 in) From 12:00-17:00, AMRAP  Turkish Get-Ups (40/30 lb Dumbbell) From 18:00-23:00, AMRAP: 7 Snatches (75/55 lb) 7 Push-Ups From 24:00-29:00, AMRAP: Row (calories) Rest 1 minute between each station. station. Complete as many reps as possible at each 5-minute station. wodwell.com/wod/dallas-5

400 meter Run 15 Sumo Deadlift HighPulls (40/20 kg) 400 meter Run 15 Ring Dips 400 meter Run 9 Handstand Push-Ups 400 meter Run 9 Overhead Squats (40/20 kg) wodwell.com/wod/davo

“DESFORGES” 5 Rounds For Time 12 Deadlifts (225/155 lbs) 20 Pull-Ups 12 Clean-and-Jerks (135/95 lbs) 20 Knees-to-Elbows wodwell.com/wod/desforges

“DANNY DIETZ”

“DOBOGAI”

For Time 1 mile Run 26 Power Cleans (185/135 lb) 80 Push-Ups 1 minute Rest 600 meter Run 28 Front Squats (185/135 lb) 50 Pull-Ups

7 Rounds For Time 8 Muscle-Ups 22 Yard Farmer Carry (50 lb dumbells)

wodwell.com/wod/donny 

“DRAGON” For Time 5k Run 4 minutes to find 4 rep max Deadlift 5k Run 4 minutes to find 4 rep max Push Jerk

wodwell.com/wod/c4-danny-dietz  wodwell.com/wod/dragon

wodwell.com/wod/dobogai

“DOUGIE & LEON” For Time (with a Partner) 400 meter Run with Deadball (20/15 kg)

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“DEMPSEY” “DVB”

For Time 1 mile Run with medicine ball (20/14 lbs)  Then 8 Rounds of: 10 Wall Ball Shots (20/14 lbs) 1 Rope Climb (15 ft) 800 meter Run with medicine ball (20/14 lbs)  Then 4 Rounds of: 10 Wall Ball Shots (20/14 lbs) 1 Rope Climb (15 ft) 400 meter Run with medicine ball (20/14 lbs)  Then 2 Rounds of: 10 Wall Ball Shots (20/14 lbs) 1 Rope Climb (15 ft) wodwell.com/wod/dvb

“FALKEL” AMRAP in 25 minutes 8 Handstand Push-Ups 8 Box Jump (30/24 in) 1 Rope Climb (15 ft) wodwell.com/wod/falkel

“FOO” AMRAP in 20 minutes 7 Chest-To-Bar Pull-Ups 77 Double-Unders

3 Rounds for Time 50 Wall Ball Shots (20/14 lb) 50 Med Ball Push-Ups (20/14 lb) 50 Ball Slams (20/14 lb) wodwell.com/wod/dempsey 

“DG” As Many Rounds as Possible (AMRAP) in 10 minutes 8 Toes-to-Bar 8 Dumbbell Thrusters (35/25 lbs) 12 Dumbbell Walking Lunges (35/25 lbs) wodwell.com/wod/dg

 Then 5 rounds of: 40 Ball Slams (20/15 kg) 2 Tuck Jumps 40 Pull-Ups 40 Power Cleans (40/60 kg) 40 Push-Ups 40 Shoulder-to-Overhead (40/60 kg) 100 meter Run  Then: 400 meter Run with Deadball (20/15 kg) With a running clock, break  up the work between  partners as needed. One  partner works while the other rests. 1 hour time cap. wodwell.com/wod/dougie-leon

“DOUBLE DT” 10 Rounds For Time 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105 lbs) 6 Push Jerks (155/105 lbs)  A variant of the Hero WOD ." See also: "Heavy  "Heavy  "DT ." DT ." ." wodwell.com/wod/double-dt 

“DT” 5 Rounds For Time 12 Deadlifts (155/105 lbs)

“DUNN” AMRAP in 19 minutes 3 Muscle-Ups Shuttle Sprint (5, 10, 15 yards) 6 Burpee Box Jump Overs (20 in) On the burpees, jump over  the box without touching it. See scaling options. options. wodwell.com/wod/dunn

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2 Squat Clean Thrusters (170/125 lb) 28 Sit-Ups Buy in: 13 Bench Presses (170/125 lb)  After the clock starts, before beginning the  AMRAP portion of the workout, athlete must  complete 13 Bench Presses. Each round is 114 reps. wodwell.com/wod/foo

“FREDERICK ILL  JR.” For Time 30 Snatches (70% BW) 3 Bar Facing Burpees at the top of each minute Start with the snatches. Then at the top of each minute starting at 1:00,  perform 3 bar facing burpees. Continue until 30 snatches are completed in total. wodwell.com/wod/frederick-ill-jr 

9 Hang Power Cleans (155/105 lbs) 6 Push Jerks (155/105 lbs) wodwell.com/wod/dt 

“ERIN” 5 Rounds For Time 15 Dumbbell Split Cleans (40 lbs) 21 Pull-Ups

“EVANS” For Time 100 Push-Ups 100 Kettlebell Swings (24/16 kg) 100 Toes-to-Bars 100 ft Rope Climbs (accumulate over multiple ascents) For the rope climb, accumulate 100 ft total. If   you are climbing a 15 ft  rope, 17 ascents are

wodwell.com/wod/erin

required (round up from 16.66).

“FEEKS” 2-4-6-8-10-12-14-16 Reps For Time 100 meter Shuttle Sprint Dumbbell Clusters (65/45 lb) Start with 2 shuttle sprints and 2 dumbbell "clusters" (squat clean into a thruster), then do 4 of  each, then 6, etc. until the round of 16 is completed. wodwell.com/wod/feeks

“FORREST” 3 Rounds For Time 20 LPull-Ups 30 Toes-to-Bar 40 Burpees 800 Meter Run

wodwell.com/wod/evans

“FITCOPS DALLAS 5” For Time 1 mile Run 100 Elbow Plank Push-Ups 150 Sit-Ups 100 Burpees 150 Lunges Elbow plank push-up demo wodwell.com/wod/fitcops-dallas-5

“FRANK  BONOMO” For Time 30 Hang Squat Cleans (155/105 lb) 30 Pull-Ups wodwell.com/wod/frank-bonomo

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“GARY BOX” For Time 10 Back Squats (275/185 lb) 10 Burpee Box Jumps (24/20 in) 10 Front Squats (225/155 lb) 10 Burpee Box Jumps (24/20 in) 10 Cleans (185/135 lb) 10 Burpee Box Jumps (24/20 in) 10 Snatches (135/95 lb) 10 Burpee Box Jumps (24/20 in) wodwell.com/wod/gary-box 

“GAZA” 5 Rounds for Time 35 Kettlebell Swings (1.5/1 pood) 30 Push-Ups 25 Pull-Ups 20 Box Jumps (30/24 in) 1 mile Run wodwell.com/wod/gaza

wodwell.com/wod/forrest 

“GARRETT” “GALLANT” For Time 1 Mile Run (20 lb) 60 Burpee Pull-Ups 800 Meter Run (20 lb) 30 Burpee Pull-Ups 400 Meter Run (20 lb) 15 Burpee Pull-Ups wodwell.com/wod/gallant 

wodwell.com/wod/garrett 

“GAZ” For Time 1000 meter Run

“GATOR” 8 Rounds For Time 5 Front Squat (185 lbs) 26 Ring Push-Ups wodwell.com/wod/gator 

“GLEN” For Time 30 Clean-and-Jerk (135/95 lbs) 1 Mile Run 10 Rope Climb (15 ft) 1 Mile Run 100 Burpees wodwell.com/wod/glen

“GRIFF” For Time 800 meter Run 400 meter Run (backwards) 800 meter Run 400 meter Run (backwards)

3 Rounds For Time 75 Air Squats 25 Ring Handstand PushUps 25 L-Pull-Ups

“GS 24” 4 Rounds For Time (with a Partner) 800 meter Run 50 Wall Balls (20/14 lb) 50 Burpees 50 Pull-Ups

Ground-to-Overheads (accumulate 2,000 kg) 1000 meter Run  Athlete may use any  weight for the ground-tooverhead and perform as many reps as necessary to accumulate 2,000 kg for  the movement. To determine how many reps are required at a given weight, divide 2,000 by the weight of your bar (in kilograms). For example, if   you are using 60 kg you must perform 33.33 reps (round up to 34). To calculate in pounds, divide 4,400 by the weight of   your bar (in pounds). wodwell.com/wod/gaz 

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wodwell.com/wod/griff 

“HAMILTON” 3 Rounds For Time 1000 Meter Row 50 Push-Ups 1000 Meter Run 50 Pull-Ups wodwell.com/wod/hamilton

“HARPER” AMRAP in 23 minutes 9 Chest-to-Bar Pull-Ups 15 Power Cleans (135/95 lbs) 21 Air Squats 400 meter Weighted Run (45/35 lb Plate) wodwell.com/wod/harper 

“HIDALGO” For Time 2 Mile Run 2 Minutes Rest 20 Squat Cleans (135 lbs) 20 Box Jumps (24 in) 20 Overhead Walking Lunges (45 lb plate) 20 Box Jumps (24 in) 20 Squat Cleans (135 lbs) 2 Minutes Rest 2 Mile Run If you've got a 20 pound vest or body armor, wear  it.

Partner A runs the 800m while Partner B completes 50 wall balls. After both  partners finish their  movement, both partners complete 50 alternating burpees. Once the burpees are completed, move to the pull ups and share the work as needed. Once the  pull ups are completed, the  partner who ran first  moves to the wall balls while the other runs.  Alternate each round. wodwell.com/wod/gs-24

“HAMMER” 5 Rounds For Time 5 Power Clean (135 lbs/95 lbs) 10 Front Squat (135 lbs/95 lbs) 5 Jerk (135 lbs/95 lbs) 20 Pull-Ups 90 Seconds Rest wodwell.com/wod/hammer 

“HEAVY DT” 5 Rounds for Time 12 Deadlifts (205/145 lbs) 9 Hang Power Cleans (205/145 lbs) 6 Push Jerks (205/145 lbs)  A variant of the Hero WOD ." See also: "Double "Double "DT ."

“GREG ALIA” 4 Rounds for Time 23 Russian Kettlebell Swings (1.5/1 pood) 23 Box Jumps (24/20 in) 23 Sit-Ups 23 Dumbbell Snatches (35/25 lb) 23 Goblet Squats (1.5/1 pood) 23 Double-Unders 23 Medicine Ball Cleans (20/14 lb)  Then: 186 seconds (3:06) Plank Hold For the finisher (cash out), accumulate the time spent  in Plank Hold position. Do not count any rest or  transition time. wodwell.com/wod/greg-alia

“HALL” 5 Rounds for Time 3 Cleans (225/155 lbs) 200 meter Sprint 20 Kettlebell Snatches (1.5/1 pood) (10 each arm) 2 minutes Rest wodwell.com/wod/hall

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wodwell.com/wod/hidalgo

“HOLLEYMAN” 30 Rounds For Time 5 Wall Balls (20/14 lb) 3 Handstand Push-Ups 1 Power Clean (225/155 lbs) wodwell.com/wod/holleyman

“HORTON” 9 Rounds for Time (with a Partner) 9 Bar Muscle-Ups 11 Clean-and-Jerks (155/115 lbs) 50 yard Buddy Carry Share the work with your   partner however you choose with only one  person working at a time. If   you can't find a partner,  perform 5 reps of each exercise per round and find a heavy sandbag to carry. wodwell.com/wod/horton

“J.J.” For Time 1 Squat Clean (185/135 lb) 10 Parallette Handstand Push-Ups (6" Deficit) 2 Squat Cleans (185/135 lb) 9 Parallette Handstand

“HANSEN”

." DT ." wodwell.com/wod/heavy-dt 

“HILDY” For Time 100 calorie Row 75 Thrusters (45/35 lb barbell) 50 Pull-Ups 75 Wall Ball Shots (20/14 lbs) 100 calorie Row If you’ve got a 20-lb. vest  or body armor, wear it.

5 Rounds For Time 30 Kettlebell Swing (2 pood) 30 Burpees 30 Glute-ham (GHD) SitUps wodwell.com/wod/hansen

“HELTON” 3 Rounds For Time 800 meter Run 30 Dumbbell Squat Cleans (50/35 lbs) 30 Burpees

wodwell.com/wod/hildy  wodwell.com/wod/helton

“HOLLYWOOD” For Time 2 km Run 22 Wall-Ball shots (30/20 lbs) 22 Muscle-Ups 22 Wall-Ball shots (30/20 lbs) 22 Power Cleans (185/135 lbs) 22 Wall-Ball shots (30/20 lbs) 2 km Run wodwell.com/wod/hollywood

“HOTSHOTS 19” 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95

“HOLBROOK” 10 Rounds For TIme 5  Thrusters (115/85 lbs) 10 Pull-Ups 100 meter Sprint 1 minute Rest wodwell.com/wod/holbrook 

“HORTMAN” As Many Rounds as Possible (AMRAP) in 45 minutes 800 meter Run 80 Air Squats 8 Muscle-Ups wodwell.com/wod/hortman

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Push-Ups (6" Deficit) 3 Squat Cleans (185/135 lb) 8 Parallette Handstand Push-Ups (6" Deficit) 4 Squat Cleans (185/135 lb) 7 Parallette Handstand Push-Ups (6" Deficit) 5 Squat Cleans (185/135 lb) 6 Parallette Handstand Push-Ups (6" Deficit) 6 Squat Cleans (185/135 lb) 5 Parallette Handstand Push-Ups (6" Deficit) 7 Squat Cleans (185/135 lb) 4 Parallette Handstand Push-Ups (6" Deficit) 8 Squat Cleans (185/135 lb) 3 Parallette Handstand Push-Ups (6" Deficit) 9 Squat Cleans (185/135

lbs) 7 Strict Pull-Ups 400 meter Run

lb) 2 Parallette Handstand Push-Ups (6" Deficit) 10 Squat Cleans (185/135 lb) 1 Parallette Handstand Push-Up (6" Deficit)

“JASON”

When this hero WOD was  published on CrossFit.com no RX deficit was specified for the deficit HSPUs. We set 6″ deficit as an Rx  benchmark.

wodwell.com/wod/hotshots-19

“JACK” AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in) wodwell.com/wod/jack 

“IRON RANGER”

For Time 22 second Silence 94 Goblet Squats (2/1.5 pood) 94 Push-Ups 94 Sit-Ups 94 Russian Kettlebell Swings (2/1.5 pood) 22 Burpees The workout, as  programmed, starts at the 00:23 mark after the 22 seconds of silence. wodwell.com/wod/iron-ranger 

“JAMES PROSSER” For Time 100 Muscle-Ups Partition the work as needed. wodwell.com/wod/james-prosser 

For Time 100 Air Squats 5 Muscle-Ups 75 Air Squats 10 Muscle-Ups 50 Air Squats 15 Muscle-Ups 25 Air Squats 20 Muscle-Ups wodwell.com/wod/jason

“JAG 28” For Time 800 Meter Run 28 Kettlebell Swings (2/1.5 pood) 28 Strict Pull-Ups 28 Kettlebell Clean-and Jerk (2/1.5 pood) 28 Strict Pull-Ups 800 Meter Run Use a single kettlebell for  the swings; two kettlebells for the clean-and-jerks. wodwell.com/wod/jag-28

“JAMES WRIGHT” For Points in 20 minutes Overhead Squat (10

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wodwell.com/wod/j-j

“JENNIFER” “JAIME L. CAMPBELL” AMRAP in 25 minutes 7 Deadlifts (185/135 lbs) 6 Kettlebell Swings (53/35 lbs) 7 Barbell Hack Squats (185/155 lbs) 6 Plate Sit-Ups (45/25 lbs) Perform 1 Burpee at the top of every minute Hack squat demo wodwell.com/wod/jaime-lcampbell

As Many Rounds as Possible (AMRAP) in 26 minutes 10 Pull-Ups 15 Kettlebell Swings (1.5/1 Pood) 20 Box Jumps (24/20 in) wodwell.com/wod/jennifer 

“JIMMY” AMRAP in(120/90 30 minutes Deadlifts kg) 5 7 Pull-Ups 9 Push-Ups wodwell.com/wod/jimmy 

points)  Thruster (5 points) Squat Clean (3 points) Deadlift (1 point) Perform all movements with a 60/40kg barbell. Perform any combination of the prescribed movements as many times as possible, to accumulate as many points as possible. Count reps of each movement during the workout. Calculate score by multiplying reps by   points for each movement  and totaling them all. wodwell.com/wod/james-wright 

“JARED” 4 Rounds For Time 800 Meter Run 40 Pull-Ups 70 Push-Ups

“JONNO” For Time 3 Rounds of: 5 Hang Power Cleans (40/30 kg) 10 Push Presses (40/30 kg)

“JAY”

15 Back Squats (40/30 kg) 800 meter Run

12 Toes-to-Bar 9 Burpees

3 Rounds of: 5 Overhead Squats (40/30 kg) 10 Sumo Deadlift HighPulls (40/30 kg) 15 Front Squats (40/30 kg) 30 Ball Slams (30/20 lb)

If you have a weight vest wear it.

AMRAP in 20 minutes 22 Air Squats

wodwell.com/wod/jared

“JBO” As Many Rounds as Possible in 28 minutes 9 Overhead Squats (115/75 lbs) 1 Legless Rope Climb (15 ft rope, from seated position) 12 Bench Presses (115/75 lbs)

3 Rounds of: 5 Power Cleans (40/30 kg) 10 Squat Cleans (40/30 kg)

wodwell.com/wod/jay 

“JENNY” AMRAP in 20 minutes 20 Overhead Squats (45/35 lb bar) 20 Back Squats (45/35 lb

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690 BENCHMARK WODS September 02, 2017

wodwell.com/wod/jbo

“JERRY” For Time 1 Mile Run 2000 Meter Row 1 Mile Run wodwell.com/wod/jerry 

“JOHNSON” AMRAP in 20 minutes 9 Deadlifts (245/165 lbs) 8 Muscle-Ups 9 Squat Clean (155/105 lbs) wodwell.com/wod/johnson

“JORGE” For Time 30 GHD Sit-Ups 15 Squat Cleans (155/105 lbs) 24 GHD Sit-Ups 12 Squat Cleans (155/105 lbs) 18 GHD Sit-Ups 9 Squat Cleans (155/105 lbs) 12 GHD Sit-Ups 6 Squat Cleans (155/105 lbs) 6 GHD Sit-Ups 3 Squat Cleans (155/105 lbs)

15 Deadlifts (40/30 kg) 30 Box Jumps (24/20 in) wodwell.com/wod/jonno

“JOSH” For Time 21 Overhead Squats (95 lbs) 42 Pull-Ups 15 Overhead Squats (95 lbs) 30 Pull-Ups 9 18Overhead Pull-Ups Squats (95 lbs) wodwell.com/wod/josh

“JUSTIN” 30-20-10 Reps for Time Back Squats (Bodyweight) Bench Presses (Bodyweight) Strict Pull-Ups

"Jenny" was the second female Hero WOD, after  "White." White." wodwell.com/wod/jenny 

“JOHN FLORIO” For Time 10 Bench Presses (75% BW) 10 Ring Dips 20 Bench Presses (50% BW) 20 Diamond Push-Ups 30 Bench Presses (35% BW) 30 Push-Ups Bench press weights are based on percent of  athletes bodyweight (BW).  Athlete must load own bar. wodwell.com/wod/john-florio

wodwell.com/wod/justin

“KEN ZINK” 7 Rounds for Time 71 Double-Unders 14 Deadlifts (135/95 lb) 6 Hang Power Cleans (135/95 lb) 9 Front Squats (135/95 lb) wodwell.com/wod/zink 

wodwell.com/wod/jorge

bar) 400 meter Run

“JORDAN” For Time 100 Kettlebell Swings (24/16 kg) 100 Sit-Ups 100 Air Squats 100 Push-Ups wodwell.com/wod/jordan

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690 BENCHMARK WODS September 02, 2017

“JOSHIE” “JT”

21-15-9 Reps For Time Handstand Push-Ups Ring Dips Push-Ups

“KLEPTO”

4 Rounds For Time 27 Box  Jumps (24/20 in) 20 Burpees 11 Squat Cleans (145/100 lbs)

wodwell.com/wod/jt  wodwell.com/wod/klepto

“KARL JOSEPH” 21-15-9 Reps for Time Push Presses (135/95 lb) 30 Box Jumps Overhead Squats (135/95 lb) Perform 21 push presses, 30 box jumps, 21 overhead squats. Then 15 push  presses, 30 box jumps, 15 overhead squats. Then 9  push presses, 30 box   jumps, 9 overhead squats. wodwell.com/wod/karl-joseph

“KEVIN A. HOUSTON” 3 Rounds For Time 200 meter Run 50 meter Farmers Walk (35 lbs sandbag, each hand) 10 Burpees 10 meter Bear Crawl (forward and backwards) 400 meter Run 100 meter Farmers Walk

“LEDESMA” As Many Rounds as Possible (AMRAP) in 20 minutes 5 Parallette Handstand Push-Ups (6" Deficit) 10 Toes Through Rings 15 Medicine Ball Cleans (20 lbs) When this WOD was  published on CrossFit.com no RX deficit was specified for the deficit HSPUs. We set 6″ deficit as a benchmark for this Hero WOD. wodwell.com/wod/ledesma

“LIAM” For Time 800 meter Run (with 45 lb Plate) 100 Toes-to-Bars 50 Front Squats (155/105 lb) 10 Rope Climbs (15 ft) 800 meter Run (with 45 lb

3 Rounds for Time 21 Dumbbell Snatches, Right Arm (40 lbs) 21 L Pull-Ups 21 Dumbbell Snatches, Left Arm (40 lbs) 21 L Pull-Ups The snatches are full squat  snatches wodwell.com/wod/joshie

“KALSU” For Time 100 Thrusters (135/95 lbs) 5 Burpees at the top of  every minute Start with 5 burpees. Then complete as many  thrusters as possible until the minute is up. Repeat  until 100 total thrusters are completed. If athlete does not finish score is number  of rounds and reps completed. A scaled variant of this WOD, "Hotel Hell," substitutes regular  thrusters with hang squat dumbbell thrusters (35/25 lbs). wodwell.com/wod/kalsu

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(35 lbs sandbag, each hand) 20 Burpees 10 meter Bear Crawl (forward and backwards) 600 meter Run 150 meter Farmers Walk (35 lbs sandbag, each hand) 30 Burpees 30 meter Bear Crawl (forward and backwards) If you have a weight vest wear it (except during the run). wodwell.com/wod/kevin-ahouston

“KUTSCHBACH” 7 Rounds For Time 11 Back Squats (185/135 lbs) 10 Jerks (135/95 lbs) wodwell.com/wod/kutschbach

“LEGION 8” 8 Rounds For Time 8  Thrusters (75/55 lbs) 8 Chest-to-Bar Pull-Ups 8 Clapping Push-Ups 8 Power Snatches (75/55 lbs) 8 Knees-to-Elbows 8 Sumo Deadlift High-Pulls (75/55 lbs) 8 Handstand Push-Ups

Plate) Partition the toes-to-bars, front squats and rope climbs as needed. Start  and finish with the run. wodwell.com/wod/liam

“LT JOHN” 3 Rounds for Time Max Unbroken Clean-and-Jerks (BW) 400 meter Run 15 GHD Sit-Ups Score is time plus total clean-and-jerks.

“KEVIN”

3 Rounds for Time 32 Deadlifts (185/135 lbs) 32 Hanging Hip Touches (alternating arms) 800m Running Farmer Carry (15 lb dumbbells) "Hanging Hip Touch" movement demo wodwell.com/wod/kevin

“KP” For Time 1000 meter Row 30 Pull-Ups 30 Thrusters (40/30 kg) 1000 meter Run

wodwell.com/wod/lt-john wodwell.com/wod/kp

“LUMBERJACK  20”

“LEE”

For Time 20 Deadlifts

5 Rounds For Time 400

(275/185 lb) 400 meter Run 20 Kettlebell Swings (2/1.5 pood) 400 meter Run 20 Overhead Squats (115/75 lb) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20 in) 400 meter Run

Meter Run 1 Deadlift (345/225 lbs) 3 Squat Clean (185/135 lbs) 5 Push Jerk (185/135 lbs) 3 Muscle-Ups 1 Rope Climb (15 ft) wodwell.com/wod/lee

“LINDSKOG” 5 Rounds for Time 500 meter Run

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690 BENCHMARK WODS September 02, 2017

8 Toes-to-Bar  Then 800 meter Run wodwell.com/wod/legion-8

20 Dumbbell Squat Cleans (45/35 lb) 400 meter Run wodwell.com/wod/lumberjack-20

20 Box Jumps 20 Pull-Ups 5 Handstand Push-Ups wodwell.com/wod/lindskog

“LOREDO”

“MANION”

“LUCE”

6 Rounds For Time 24 Air Squats 24 Push-Ups 24 Walking Lunges 400 Meter Run

7 Rounds For Time 400 meter Run 29 Back Squats (135/95 lbs)

3 Rounds For Time 1000 Meter Run 10 Muscle-Ups 100 Air Squats

wodwell.com/wod/manion

Wearing a 20 pound vest 

wodwell.com/wod/loredo wodwell.com/wod/luce

“LUKE” For Time 400 meter Run 15 Clean and Jerks (155/105 lbs) 400 meter Run 30 Toes-to-Bars 400 meter Run 45 Wall Ball Shots (20/14 lbs) 400 meter Run 45 Kettlebell Swings (1.5/1 pood) 400 meter Run 30 Ring Dips 400 meter Run 15 Weighted Lunge Steps (155/105 lbs) 400 meter Run wodwell.com/wod/luke

“MARCONI” For Time (with a Partner) 2,382 meter Row

“LUMPY”

 Then, 20 Rounds of: 11 Toes-to-Bars 20 Air Squats 16 Kettlebell Swings (1.5/1 pood)

3 Rounds for Time 250 meter Row 6 Power Cleans (135/95 lbs) 6 Thrusters (135/95 lbs) 9 Deadlifts (135/95 lbs) 9 Sumo Deadlift High-Pulls

One partner works while the other rests. Break up the work between partners as needed. wodwell.com/wod/marconi

“MATT B.” 5 Rounds For Time 5 Burpees 10 Chest-to-Bar Pull-Ups 20 Wall Ball Shots (20/14 lbs)

(135/95 lbs) wodwell.com/wod/lumpy 

“MANUEL” 5 Rounds for Reps in 50 minutes 3 minutes of Max Rope Climbs 2 minutes of Max Air Squats 2 minutes of Max Push-Ups 3 minutes to Run 400 meters

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“MAGPIE” 3 Rounds For Time 800 meter Run 20 Knees-to-Elbows 30 Kettlebell Swings (24/16 kg) 40 Sumo Deadlift HighPulls (40/30 kg) wodwell.com/wod/magpie

“MARCO” 3 Rounds for Time 21 PullUps 15 Handstand Push-Ups 9 Thrusters (135/95 lbs)

30 Push-Ups 400 meter Run wodwell.com/wod/matt-b

“MCCLUSKEY” 3 Rounds For TIme 9 Muscle-Ups 15 Burpee Pull-Ups 21 Pull-Ups 800 Meter Run If you've got a twenty   pound vest or body armor, wear it.

Wear a weight vest or body armor.  After the run, rest for the remainder of the 3 minutes before beginning the next  round. wodwell.com/wod/manuel

“MARSTON” AMRAP in 20 minutes 1 Deadlift (405/285 lbs) 10 Toes-to-Bar 15 Bar Facing Burpees wodwell.com/wod/marston

wodwell.com/wod/mccluskey 

wodwell.com/wod/marco

“MEADOWS” “MATT 16” For Time 16 Deadlifts (275 lbs) 16 Hang Power Cleans (185 lbs) 16 Push Presses (135 lbs) 800 meter Run 16 Deadlifts (275 lbs) 16 Hang Power Cleans (185 lbs) 16 Push Presses (135 lbs) 800 meter Run 16 Deadlifts (275 lbs) 16 Hang Power Cleans (185 lbs) 16 Push Presses (135 lbs) wodwell.com/wod/matt-16

For Time 20 Muscle-Ups 25 Lowers from Inverted Hang on the Rings 30 Ring Handstand PushUps

“MATTHEW THOMAS” 21-15-9 Reps for Time Squat Snatches (42.5/32.5 kg) Push-Ups

35 Ring Rows 40 Ring Push-Ups For the 'Lowers' on the ring, control the movement, moving slowly, with straight body and arms. wodwell.com/wod/meadows

wodwell.com/wod/matthew

“MCDONALD & GALAGHER” 2 Rounds for Time 200 meter Run 16 Kettlebell Swings (53/35 lbs) 16 Pull-Ups 16 Front Squats (110/70 lbs)

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“MAUPIN”

4 Rounds for Time 800 meter Run 49 Push-Ups 49 Sit-Ups 49 Air Squats

“MICHAEL BRENNAN” 5-10-15-20 Reps For Time Burpee Pull-Ups Wall Ball Shots (20/14 lbs) Power Snatches (135/95 lbs)

wodwell.com/wod/maupin wodwell.com/wod/michaelbrennan

“MCGHEE” AMRAP in 30 minutes 5 Deadlifts (275/185 lbs) 13 Push-Ups 9 Box Jumps (24/20 in) wodwell.com/wod/mcghee

“MICHAEL BOCCHINO” EMOM in 8 minutes 3 Squat Clean Thrusters (155/105 lbs) 3 Bar Over Burpees

“MONTI” 5 Rounds for Time 50 Box Step-Ups (45/35 lb barbells, 20" box) 15 Cleans (135/95 lbs) 50 Box Step-Ups (45/35 lb barbells, 20" box) 10 Snatches (135/95 lbs) wodwell.com/wod/monti

“MIRON (MIROSŁAW  ŁUCKI)” 5 Rounds for Time: 800 meter Run 23 Back Squats (¾ Body Weight) 13 Deadlifts (1 ½ Body

wodwell.com/wod/mcdonaldgalagher 

“MICHAEL” 3 Rounds For Time 800 meter Run 50 Back Extensions 50 Sit-Ups wodwell.com/wod/michael

“MOOSE” For Time 1,000m Row

wodwell.com/wod/michaelbocchino

200 meter Run 14 Kettlebell Swings (53/35 lbs) 14 Pull-Ups 14 Front Squats (110/70 lbs) 200 meter Run 12 Kettlebell Swings (53/35 lbs) 12 Pull-Ups 12 Front Squats (110/70 lbs)

 Then 10 Rounds of: 7 Bar Facing Burpees 3 Thrusters (95/65 lb)  Then: 1,200m Run (with med ball (20/14 lb))

“MILLAR” 3 Rounds for Time 7 Muscle-Ups 14 Thrusters (40/30 kg) 21 GHD Sit-Ups wodwell.com/wod/millar 

“MOON” wodwell.com/wod/moose

7 Rounds For Time 10 Hang Split Snatch, Right Arm (40 lbs) 1 Rope Climb (15 ft)

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Weight) wodwell.com/wod/miron

“MOORE” As Many Rounds as Possible (AMRAP) in 20 minutes 1 Rope Climb (15 ft) 400 Meter Run Max Reps Handstand PushUps wodwell.com/wod/moore

“MR. JOSHUA” Five Rounds for Time 400 Meter Run 30 Glute-Ham (GHD) SitUps 15 Deadifts (250/165 lbs)

wodwell.com/wod/moon

“MORRISON”

“NED” 7 Rounds For Time 11 Back Squats (BW) 1,000 Meter Row

“MOSZER”

6 Russian Kettlebell Swings (53/35 lbs) If you have a weight vest, wear it.

“NOAH” For Time Buy-In: 67 PushUps

lbs) Box Jumps (24/20 in) Kettlebell Swings (1.5/1 pood) wodwell.com/wod/morrison

“MURPH” For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats

23 Ball Shots 21 Wall Deadlifts (165/105 lb)

1 mile Run

Cash-out: 67 Push-Ups

All with a Weight Vest (20/14 lb)

wodwell.com/wod/noah

“NUTTS” As Many Rounds as Possible (AMRAP) in 20 minutes 2 Muscle-Ups

50-40-30-20-10 Reps For  Time Wall Ball Shots (20/14

 Then, 3 Rounds of: 800 meter Run 23 Pull-Ups

wodwell.com/wod/moszer 

“NATE”

 Alternate feet in the split  snatch sets

wodwell.com/wod/mr-joshua

wodwell.com/wod/ned

9 Rounds for Time 300 meter Run 6 Air Squats 6 Pull-Ups 6 Box Jumps (20/24 in) 6 Burpees 6 Sit-Ups 6 Lunges

10 Hang Split Snatch, Left Arm (40 lbs) 1 Rope Climb (15 ft)

For Time 10 Handstand Push-Ups 15 Deadlifts (250/175 lb) 25 Box Jumps (30/24 in) 50 Pull-Ups

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a Mile run. wodwell.com/wod/murph

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4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood) wodwell.com/wod/nate

“NICKMAN” 10 Rounds For Time 200 meter Farmers Carry (55 lb dumbbells) 10 Weighted Pull-Ups (35 lbs) 20 Dumbbell Power Snatches (55 lbs) (alternating arms)

100 Wall Ball Shots (20/14 lb) 200 Double-Unders 400 Meter Run (with 45/35 lb plate) wodwell.com/wod/nutts

AMRAP in 30 minutes From 0:00-8:00 1 Mile Run Max Deadlifts (315/205 lbs)

“PAT” 6 Rounds for Time 25 PullUps 50 ft Front-Rack Lunges (75/55 lb) 25 Push-Ups 50 ft Front-Rack Lunges (75/55 lb) All while wearing a Weight Vest (20/14 lb) wodwell.com/wod/pat 

“PAUL (PENA)” 7 Rounds for Time 100

From 8:00-18:00 1 Mile Run Max Power Cleans (225/155 lbs) From 18:00-30:00 1 Mile Run Max Overhead Squats (135/95 lbs) With a running clock (no rest between rounds). Score is total reps from each of the three barbell

12 Rounds For Time 10 Dumbbell Hang Squat Clean (45/35 lbs) 6 Handstand Push-Ups on Dumbbells wodwell.com/wod/nick 

wodwell.com/wod/nickman

“NUKES”

“NICK”

meter Sprint 19 Kettlebell Swings (2/1.5 pood) 10 Burpee Box Jumps (24 in) 3 minutes Rest Time each round. Score is total time for all seven rounds, including rest. wodwell.com/wod/paul-2

“NOOKIE” AMRAP in 20 minutes 7 Squat Cleans (40/30 kg) 7 Push Press (40/30 kg) 7 Back Squats (40/30 kg) 200 meter Run wodwell.com/wod/nookie

“OMAR” For Time 10 Thrusters (95/65 lbs) 15 Bar-Facing Burpees 20 Thrusters (95/65 lbs) 25 Bar-Facing(95/65 Burpees 30 Thrusters lbs) 35 Bar-Facing Burpees wodwell.com/wod/omar 

“PATTON” For Time 25 Deadlifts (155/105 lbs) 400 meter Run 10 Strict Pull-Ups 10 Clean-and-Jerks (155/105 lbs)

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movements. wodwell.com/wod/nukes

“OZZY” 7 Rounds For Time 11 Deficit Handstand PushUps (6/4 in) 1,000 Meter Run

“PIKE”

5 Rounds for Time 20  Thrusters (75/55 lbs) 10 Strict Ring Dips 20 Push-Ups 10 Strict Handstand PushUps 50 meter Bear Crawl wodwell.com/wod/pike

When this WOD was  published on CrossFit.com no specified for Rx thedeficit deficitwas HSPUs. We set 6" deficit (4" for  females) as a standard for  this Hero WOD.

“RALPH” 4 Rounds For Time 8 Deadlifts (250/175 lb) 16 Burpees 3 Rope Climbs (15 ft) 600 meter Run

wodwell.com/wod/ozzy  wodwell.com/wod/ralph

“PAUL” 5 Rounds For Time 50 Double Unders 35 Knees-to-Elbows 20 yard Overhead Walk (185/135 lbs)

“RENÉ”

3 Rounds For Time 5 Front Squats (165/105 lbs) 18 Pull-Ups 5 Deadlifts (225/155 lbs) 18 Toes-to-Bar 5 Push Jerks (165/105 lbs) 18 Hand-Release Push-Ups

wodwell.com/wod/patton

“PAUL 4179” 9 Rounds for Time 4 Strict Pull-Ups 1 Deadlift (275/185 lbs) 7 Burpees 9 Double Unders 100 meter Run wodwell.com/wod/paul-4179

7 Rounds for Time 400 meter Run 21 Walking Lunges 15 Pull-Ups 9 Burpees

wodwell.com/wod/paul

“PHEEZY”

800 meter Run 10 Strict Pull-Ups 10 Clean-and-Jerks (155/105 lbs) 10 Strict Pull-Ups 800 meter Run 10 Clean-and-Jerks (155/105 lbs) 10 Strict Pullups 400 meter Run 25 Deadlifts (155/105 lbs)

If you have a weight vest (20 lb) or body armor, wear it.

“PK” 5 Rounds for Time 10 Back Squats (225/155 lbs) 10 Deadlifts (275/185 lbs) 400 meter Sprint 2 minutes Rest wodwell.com/wod/pk 

wodwell.com/wod/rene

“RILEY” For Time 1.5 mile Run

“RANDY” For Time 75 Power Snatches (75/55 lbs)

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wodwell.com/wod/pheezy 

“RAHOI” As Many Rounds as Possible (AMRAP) in 12 minutes 12 Box Jumps (24 in/20 in) 6 Thrusters (95 lbs/65 lbs) 6 Bar-Facing Burpees wodwell.com/wod/rahoi

“RANKEL” As Many Rounds as Possible (AMRAP) in 20 minutes 6 Deadlifts (225 lbs) 7 Burpee Pull-Ups 10 Kettlebell Swings (2 pood) 200 Meter Run wodwell.com/wod/rankel

“RICKY” As Many Rounds as Possible (AMRAP) in 20 minutes 10 Pull-Ups 5 Dumbbell Deadlifts (75 lbs) 8 Push-Press (135 lbs) wodwell.com/wod/ricky 

wodwell.com/wod/randy 

150 Burpees 1.5 mile Run If you have a weight vest (20 lb) or body armor, wear it. wodwell.com/wod/riley 

“ROCKET” As Many Rounds as Possible (AMRAP) in 30

“RICH” For Time 13 Squat Snatches (155/105 lb)  Then, 10 Rounds of: 10 Pull-Ups 100 meter Sprint  Then, 13 Squat Cleans (155/105 lb)

minutes 50 Meter Swim 10 Push-Ups 15 Air Squats wodwell.com/wod/rocket 

“RUNYAN” AMRAP in 24 minutes 21 Bar Over Burpees 7 Deadlifts (1.5x bodyweight) 10 Pull-Ups wodwell.com/wod/runyan

“SANTORA” 3 Round For Reps 1 Minute Squat Cleans (155 lbs) 1 Minute Shuttle Sprints (20 ft foward, 20 ft backwards = 1 rep) 1 Minute Deadlifts (245 lbs) 1 Minute Burpees

wodwell.com/wod/rich

“RJ” 5 Rounds For Time 800 Meter Run 5 Rope Climb (15 ft) 50 Push-Ups wodwell.com/wod/rj

“RONEY”

4 Rounds For Time 200 Meter Run 11 Thruster (135 lbs) 200 Meter Run 11 Push Press (135 lbs) 200 Meter Run 11 Bench Press (135 lbs) wodwell.com/wod/roney 

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690 BENCHMARK WODS September 02, 2017

“ROBBIE” AMRAP in 25 minutes 8 Freestanding Handstand Push-Ups 1 L-Sit Rope Climb (15 foot) wodwell.com/wod/robbie

“ROY” 5 Rounds For Time 15 Deadlift (225/155 lbs) 20 Box Jumps (24/20 in) 25 Pull-Ups wodwell.com/wod/roy 

“SANTIAGO” 7 Rounds For Time 18 Dumbbell Hang Squat Clean (35 lbs) 18 Pull-Ups 10 Power Clean (135 lbs) 10 Handstand Push-Ups wodwell.com/wod/santiago

“SCOOTER” With a Running Clock in 35 minutes AMRAP in 30 minutes (with a Partner) 30 Double-Unders 15 Pull-Ups 15 Push-Ups 100 meter Sprint

1 Minute Jerks (155 lbs) 1 Minute Rest wodwell.com/wod/santora

“SCOTTIE” 10 Rounds 10 meter Farmers Carry (2/1.5 pood) 5 Strict Chin-Ups 10 meter Farmers Carry (2/1.5 pood) 5 Burpees 5 Deadlifts (265/185 lbs) Place your deadlift bar 10 meters from your pull-up bar and do the farmers carries between the two. Use kettlebells or  dumbbells for the farmers carry. wodwell.com/wod/scottie

“RYAN” 5 Rounds For Time 7 Muscle-Ups 21 Burpees Each Burpee terminates with a jump 1 foot above max standing reach wodwell.com/wod/ryan

“SCHMALLS” For Time 800 Meter Run  Then 2 Rounds of: 50 Burpees 40 Pull-ups 30 Pistols 20 Kettlebell Swings (1.5/1 pood) 10 Handstand Push-Ups  Then 800 Meter Run wodwell.com/wod/schmalls

“SEVERIN” For Time 50 Strict Pull-Ups 100 Hand-Release PushUps 5k Run If you've got a 20 pound vest or body armor, wear  it. wodwell.com/wod/severin

“SEAN” 10 Rounds For Time 11 Chest-to-Bar Pull-Ups 22 Front Squat (75 lbs) wodwell.com/wod/sean

“SGT. MICHAEL SMITH” For Time 1960 meter Row

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 Then, 5 minutes to find a 1-rep-max Partner Deadlift For the AMRAP, have one  partner work while the other rests, switching after  each full round is completed. If you're  performing without a  partner, rest 60 seconds between each round, and find a regular 1-rep-max  deadlift. wodwell.com/wod/scooter 

“SHAWN” For Time 5 mile Run After each 5 minute run interval: 50 Air Squats 50 Push-Ups Run in 5-minute intervals, stopping after each to  perform 50 Air Squats and 50 Push-Ups before beginning the next 5minute run interval. wodwell.com/wod/shawn

“SERVAIS” For Time 1.5 mile Run

“SMALL”

 Then 8 rounds of: 19 Pull-Ups 19 Push-Ups 19 Burpees

3 Rounds For Time 1000 Meter Row 50 Burpees 50 Box Jumps (24 in) 800 Meter Run

 Then,

wodwell.com/wod/small

400 meter Sandbag Carry (heavy) 1-mile Farmers Carry (45/35 lb dumbbells) wodwell.com/wod/servais

“SHAM” 7 Rounds For Time 11 Deadlifts (BW) 100 Meter Sprint wodwell.com/wod/sham

 Then 10 Rounds of: 8 Wall Ball Shots (20/14 lbs) 27 Double-Unders 7 Push-Ups 7 Pull-Ups  Then: 2016 meter Run wodwell.com/wod/sgt-michaelsmith

“SHIP” 9 Rounds For Time 7 Squat Clean (185/135 lbs) 8 Burpee Box Jump (36/30 in) wodwell.com/wod/ship

“SMUDGE” 3 Rounds for Time 5 Muscle-Ups 10 Squat Cleans (60/40 kg) 20 GHD Sit-Ups

“SNIPES” AMRAP in 40 minutes 9 Clean-and-Jerks (135/95 lb) 1 Rope Climb 8 Burpees 12 Push-Ups 40 second Plank Hold 800 foot Sandbag Carry (80/50 lb) 20 Double-Unders 17 Wall Ball Shots (20/14

wodwell.com/wod/smudge

“SPEHAR” For Time 100 Thrusters (135/95 lbs) 100 Chest-to-Bar Pull-Ups 6 mile Run Partition the thrusters,  pull-ups and run as

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690 BENCHMARK WODS September 02, 2017

lb)

needed.

“SISSON” AMRAP in 20 minutes 1 Rope Climb (15 ft) 5 Burpees 200 meter Run If you have a weight vest (20 lb) or body armor, wear it. wodwell.com/wod/sisson

“SMYKOWSKI” For Time 6k Run 60 Burpee Pull-Ups If you've got a 30 pound vest or body armor, wear  it. wodwell.com/wod/smykowski

“STEPHEN” 30-25-20-15-10-5 Reps, For  Time GHD Sit-Ups Back Extensions Knees-to-Elbows Romanian Deadlifts (95 lbs) wodwell.com/wod/stephen

“T.J.” For Time 10 Bench Presses (185/135 lbs) 10 Strict Pull-Ups

wodwell.com/wod/snipes

wodwell.com/wod/spehar 

“STRANGE”

“SWASEY”

8 Rounds For Time 600 Meter Run 11 Weighted Pull-Ups (1.5/1 pood) 11 Walking Lunges (1.5/1 pood) 11 Thrusters (1.5/1 pood)

For Time 32 Chest-to-Bar Pull-Ups 32 Wall Balls (20/14 lbs) 32 Cleans (135/85 lbs) 3.2 mile Run

wodwell.com/wod/strange

“T.U.P.” 15-12-9-6-3 Reps For Time Power Cleans (135/95 lbs) Pull-Ups Front Squats (135/95 lbs) Pull-Ups wodwell.com/wod/t-u-p

“THE DEVIL OF RAMADI” AMRAP in 20 minutes 10 Ground-to-Overhead (160/100 lb) 38 Wall Ball Shots (20/14 lb, 10/9 ft target) 160 Double-Unders 200 meter Weighted Run (45/25 lb) wodwell.com/wod/the-devil-of-

wodwell.com/wod/swasey 

“TAYLOR” 4 Rounds for Time 400 meter Run 5 Burpee Muscle-Ups If you have a weight vest (20 lb) or body armor, wear it. wodwell.com/wod/taylor 

“THE DON” For Time 66 Deadlifts (110/75 lbs) 66 Box Jump (24/20 in) 66 Kettlebell swings (1.5/1 pood) 66 Knees-to-Elbows 66 Sit-Ups 66 Pull-Ups 66 Thruster (55/35 lbs) 66 Wall Ball Shots (20/14 lbs)

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ramadi

Max Thrusters (135/95 lbs) Repeat until you have completed 100 Thrusters. wodwell.com/wod/t-j

“TERRY” For Time 1 mile Run 100 Push-Ups 100 meter Bear Crawl 1 mile Run 100 meter Bear Crawl 100 Push-Ups 1 mile Run

“THE SEVEN” 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lbs) 7 Knees-to-Elbows 7 Deadlifts (245/165 lbs) 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-Ups

wodwell.com/wod/the-don

“THOMAS BUTLER” 15-12-9-6-3 Reps for Time Hang Cleans (135/95 lb) Wall Ball Shots (20/14 lb) wodwell.com/wod/thomas-butler 

aka: "The CIA Seven"

“TILLMAN” wodwell.com/wod/the-seven

wodwell.com/wod/terry 

“TIFF” “THE LEGEND”

66 Burpees 66 Double-Unders

With a running clock in 25 minutes 1.5 mile Run

For Time 4 Pistols 25 Kettlebell Swings (54/35 lbs) 50 Push-Ups 75 Pull-Ups

 Then AMRAP in remaining time: 11 Chest-to-Bar Pull-Ups

50 Push-Ups 25 Kettlebell Swings (54/35 lbs) 4 Pistols

7 Hang Squat Cleans (155/105 lbs) 7 Push Presses (155/105 lbs)

7 Rounds For Time 7 Deadlifts (315/205 lbs) 200 meter Sprint 15 Pull Ups 45 seconds Rest wodwell.com/wod/tillman

wodwell.com/wod/tiff 

wodwell.com/wod/the-legend

“THOMPSON”

“TOM”

10 Rounds For Time 1 Rope Climb (15 ft) 29 Back Squats (95 lbs) 10 Meter Barbell Farmer

As Many Rounds as Possible (AMRAP) in 25 minutes 7 Muscle-Ups 11 Thrusters (155/105 lbs) 14 Toes-to-Bar

“TOMMY MAC” 2 Rounds For Time 12 Burpees 12 Thrusters (115/75 lbs) 12 Burpees 12 Power Snatch (115/75 lbs) 12 Burpees 12 Push Jerks (115/75 lbs) 12 Burpees 12 Hang Squat Clean (115/75 lbs) 12 Burpees 12 Overhead Squat

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Carry (135 lbs) Begin the Rope Climbs seated on the floor. wodwell.com/wod/thompson

“TK” As Many Rounds as Possible (AMRAP) in 20 minutes 8 Strict Pull-Ups 8 Box Jumps (36 in) 12 Kettlebell Swings (2 pood) wodwell.com/wod/tk 

“TOMMY V” For Time 21 Thrusters (115/75 lbs) 12 Rope Climbs (15 ft) 15 Thrusters (115/75 lbs) 9 Rope Climbs (15 ft) 9 Thrusters (115/75 lbs) 6 Rope Climbs (15 ft) wodwell.com/wod/tommy-v 

“TUMILSON” 8 Rounds, For Time 200 Meter Run 11 Dumbbell Burpee Deadlifts (60 lbs)

wodwell.com/wod/tom

“TREVOR” For Time (in a Team of  Four) 300 Pull-Ups 400 Push-Ups 500 Sit-Ups 600 Air Squats In a team of four , two  people may work at a time. Reps are cumulative for all team members. All reps each movement must beof  completed before moving on to the next movement  (i.e. finish all pull-ups before moving on to the  push-ups). wodwell.com/wod/trevor 

“TYLER”

(115/75 lbs) wodwell.com/wod/tommy-mac

“TULLY” 4 Rounds For Time 200 Meter Swim 23 Dumbell Squat Cleans (40 lbs) wodwell.com/wod/tully 

“UK ARMED FORCES DAY” 7 Rounds for Time 29 Wall Ball Shots (9/7 kg) 6 Clean-and-Jerks (60/40 kg) 13 Pull-Ups wodwell.com/wod/uk-armedforces-day 

5 Rounds For Time 7 Muscle-Ups 21 Sumo-Deadlift HighPulls (95/65 lbs) wodwell.com/wod/tyler 

“VIJAY” 50-40-30-20-10 Reps for  Time Burpee Pull-Ups Sit-Ups

wodwell.com/wod/tumileson

“VIOLA”

AMRAP in 25 minutes 3, 6, 9, 12, 15, 18 Reps and so on  Thrusters (95 lbs/65 lbs) Pull-ups Over the Bar Burpees wodwell.com/wod/viola

“WEAVER”

wodwell.com/wod/vijay 

4 Round For Time 10 L-

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“VAN AALTEN”

“WAR FRANK”

AMRAP in 20 minutes (with a Partner) 2000 meter Row / partner Handstand 150 Wall Ball Shots / partner Handstand Max Toes-to-Bars (alternate sets)

3 Rounds For Time 25 Muscle-Ups 100 Air Squats 35 GHD Sit-Ups

One partner works on the row and wall ball shots while the other partner  holds in handstand. Once the wall balls are complete both partners move to the toes-to-bar, with one  partner working while the other rests, alternating and  performing as many toesto-bar as possible in the remaining time.

wodwell.com/wod/war-frank 

“WESTON”

For Time 800 meter Run (with 25/15 lb Plate)

5 Rounds For Time 1000 meter Row

 Then: 14 Rounds of: 5 Strict Pull-Ups 4 Burpee Box Jumps (24/20 in) 3 Cleans (185/135 lb)  Then: 800 meter Run (with 25/15 lb Plate)

“WALSH”

“WEIJDT” 5 Rounds for Time 19 Chest-to-Bar Pull-Ups

200 meter Farmer Carry (45 lb dumbbells) 50 meter Waiter Walk, Right Arm (45 lb dumbbell) 50 meter Waiter Walk, Left Arm (45 lb dumbbell) wodwell.com/wod/weston

wodwell.com/wod/wes

wodwell.com/wod/walsh

wodwell.com/wod/weaver 

“WES”

wodwell.com/wod/van-aalten

4 Rounds For Time 22 Burpee Pull-Ups 22 Back Squats (185 lbs) 200 Meter Run (45 lb plate overhead)

Pull-Ups 15 Push-Ups 15 Chest-to-Bar Pull-Ups 15 Push-Ups 20 Pull-Ups 15 Push-Ups

“WHITTEN” 5 Rounds For Time 22 Kettlebell Swings (2/1.5 pood) 22 Box Jumps (24/20 in) 400m Run 22 Burpees 22 Wall Ball Shots (20/14 lbs) wodwell.com/wod/whitten

“WILLY” 3 Rounds For TIme 800 Meter Run 5 Front Squats (225/155 lbs) 200 Meter Run 11 Chest-to-Bar Pull-Ups 400 Meter Run 12 Kettlebell Swings (2/1.5 pood) wodwell.com/wod/willy 

“WOEHLKE” 3 Rounds, Each for Time 4

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12 Box Jumps (30/24 in) 8 Squat Cleans (165/100 lbs) wodwell.com/wod/weijdt 

“WHITE” 5 Rounds For TIme 3 Rope Climbs (15 ft) 10 Toes-to-Bar 21 Overhead Walking Lunges (45 lb plate) 400 meter Run "White" was the first  female Hero WOD,  published on CrossFit.com in 2011. The next was " Jenny ," published in 2014.

“WITTMAN” 7 Rounds For Time 15 Kettlebell Swings (1.5/1 pood) 15 Power Cleans (95/65 lbs) 15 Box Jumps (24/20 in) wodwell.com/wod/wittman

“WYK” 5 Rounds for Time 5 Front Squats (225/155 lbs) 5 Rope Climbs (15 ft) 400 meter Run (45/35 lb plate) wodwell.com/wod/wyk 

 Jerks (185/135 lbs) 5 Front Squats (185/135 lbs) 6 Power Cleans (185/135 lbs) 40 Pull-Ups 50 Push-Ups 60 Sit-Ups 3 minutes Rest between rounds wodwell.com/wod/woehlke

“YETI” For Time 25 Pull-Ups 10 Muscle-Ups 1.5 mile Run 10 Muscle-Ups 25 Pull-Ups

wodwell.com/wod/white

“ZEUS” “WILMOT” 6 Rounds For Time 50 Air Squats 25 Ring Dips wodwell.com/wod/wilmot 

“WOOD” 5 Rounds For Time 400 Meter Run 10 Burpee Box Jumps (24 in) 10 Sumo-Deadlift High-pull (95 lbs) 10 Thruster (95 lbs)

3 Rounds For Time 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Presses (75/55 lb) 30 calorie Row 30 Push-Ups 10 Back Squat (Bodyweight)

wodwell.com/wod/yeti

“ZIMMERMAN” As Many Rounds as Possible (AMRAP) in 25 minutes 11 Chest-to-Bar Pull-Ups 2 Deadlifts (315/205lbs) 10 Handstand Push-Ups wodwell.com/wod/zimmerman

wodwell.com/wod/zeus

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1 Minute Rest aka: "Brett Wood" wodwell.com/wod/wood

“ZEMBIEC” 5 Rounds for Time 11 Back Squats (185/135 lbs) 7 Burpee Pull-Ups (Strict) 400 meter Run During each burpee pull-up  perform a strict push-up,  jump to a bar that is ideally  12 inches above your max  standing reach, and  perform a strict pull-up. wodwell.com/wod/zembiec

THE GIRLS “AMANDA”

“ANGIE”

“ANNIE”

9-7-5 Reps For Time Muscle-Ups Snatches (135/95 lbs)

For Time 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats

50-40-30-20-10 Reps For  Time Double-Unders Sit-Ups

wodwell.com/wod/amanda

“BARBARA” 5 Rounds For Time 20 PullUps 30 Push-Ups

wodwell.com/wod/annie

Complete all reps of each exercise before moving to the next. One variant of  this WOD is Upside-Down  Angie

“CANDY” 5 Rounds for Time 20 PullUps 40 Push-Ups

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690 BENCHMARK WODS September 02, 2017

40 Sit-Ups 50 Air Squats 3 Minutes Rest Time each round. Score is total time to complete the workout. wodwell.com/wod/barbara

wodwell.com/wod/angie

“BETTY” 5 Rounds For Time 12 Push Press (135 lbs/95 lbs) 20 Box Jumps (24 in/ 20 in) wodwell.com/wod/betty 

“CHARLOTTE”

“CHELSEA”

21-15-9 Reps, For Time

EMOM in 30 minutes 5 Pull-

Overhead Squats (95/65 lbs) Sumo Deadlift High Pull (95/65 lbs)

Ups 10 Push-Ups 15 Air Squats

wodwell.com/wod/charlotte

“CINDY” As Many Rounds as Possible (AMRAP) in 20 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats See variants Cindy XXX , Hard Cindy  Also  Also related to Chelsea, Candy , Mary , Maggie wodwell.com/wod/cindy 

“DOUBLE GRACE” For Time 60 Clean and Jerk

Each minute on the minute (EMOM), complete one round of work. Score is total number of 1-minute rounds completed, plus number of reps completed in first incomplete round. If   you finish all 30 rounds under a minute your score is 30 (next time add +1 rep to each exercise (6  pull-ups, 11 push-ups, 16 squats) each minute, and see how many rounds you can get in 30 minutes). Variants of this WOD include: Cindy , Candy , Mary , Maggie wodwell.com/wod/chelsea

60 Air Squats Related variants: Cindy , Chelsea Chelsea,, Mary , Maggie wodwell.com/wod/candy 

“CHRISTINE” 3 Rounds for Time 500 meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24/20 in) wodwell.com/wod/christine

“DIANE” 21-15-9 Reps For Time Deadlift (225/155 lb) Handstand Push-Ups wodwell.com/wod/diane

“ELIZABETH” 21-15-9 Reps For Time Squat Cleans (135/95 lbs) Ring Dips Squat cleans are the original Rx for "Elizabeth." One popular scaled variant  of the WOD, "Power  Elizabeth," calls for power  cleans instead of squat  cleans. wodwell.com/wod/elizabeth

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690 BENCHMARK WODS September 02, 2017

(135/95 lbs) Grace." ." This is a variant of ""Grace wodwell.com/wod/double-grace

“EVA” 5 Rounds For Time 800 meter Run 30 Kettlebell Swings (2/1.5 pood) 30 Pull-Ups wodwell.com/wod/eva

“GRACE” For Time 30 Clean-and Jerks (135/95 lb)

“CINDY XXX” AMRAP in 20 minutes 10 Pull-Ups 20 Push-Ups 30 Air Squats 15 Pull-Ups 30 Push-Ups 45 Air Squats 20 Pull-Ups 40 Push-Ups 60 Air Squats 25 Pull-Ups 50 Push-Ups 75 30 60 90

Air Squats Pull-Ups Push-Ups Air Squats wodwell.com/wod/cindy-xxx 

Power cleans or full cleans are acceptable. Athlete may re-set after the clean or catch the bar in the rack   position for the clean and

“EASY MARY”

 push straight into the jerk  without pausing. However  snatches are not allowed.

10 Pull-Ups 25 Air Squats

wodwell.com/wod/grace

“HEATHER” 3 Rounds For Time 550 meter Row 12 Deadlifts (225/155 lbs) 21 Rings Dips wodwell.com/wod/heather 

As Many Rounds as Possible in 20 minutes 5 Handstand Push-Ups

This is a variant of Mary .  Also see: Special Mary , Mary XXX , Candy , Maggie, Chelsea.. Cindy , Cindy XXX , Chelsea wodwell.com/wod/easy-mary 

“FRAN” 21-15-9 Reps For Time  Thrusters (95/65 lbs) Pull-Ups Variants include "Heavy  "Heavy  "Fractured Fran Fran," "Fractured Fran," ," "Strung-Out Backwards and Upside-Down Fran," "Franzilla," Franzilla," "Frantasy "Frantasy Land Land"" wodwell.com/wod/fran

“HARD CINDY” As Many Rounds as Possible in 20 minutes 5 Weighted Pull-Ups (35/25 lbs) 10 Incline Push-Ups (feet on 30/24" box) 15 Air Squats (with 45/35 lb plate) This is a variant of Cindy . wodwell.com/wod/hard-cindy 

“HELEN” 3 Rounds For Time 400 meter Run 21 Kettlebell Swings (1.5/1 pood) 12 Pull-Ups

“FRACTURED FRAN”

Start each round with a 400 meter run, then 21-15-

5 Rounds for Time 9

9 rep rounds of Kettlebell

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690 BENCHMARK WODS September 02, 2017

“ISABEL” For Time 30 Snatches (135/95 lbs)  Any single-movement  ground-to-overhead is acceptable (power snatch, full/squat snatch, split  snatch). A variant of this WOD that substitutes clean-and-jerks for  ." snatches is "Grace "Grace." wodwell.com/wod/isabel

 Thrusters (95/65 lbs) 9 Pull-Ups

wodwell.com/wod/helen

This is a variant of "Fran "Fran." ."  Although the two variants have the same weight and number of reps (the work  is identical), each has a different rep scheme. See also: Franzilla, Franzilla, Heavy Fran, Fran, StrungRun and Get Fran, Out Backwards and Upside-Down Fran. Fran. wodwell.com/wod/fractured-fran

“KAREN”

“GWEN”

For Time 150 Wall Ball Shots (20/14 lbs)

15-12-9 Reps Clean-and Jerk

5 Rounds For Time 30

Score is weight used for all three unbroken sets. Each set must be unbroken (touch and go at floor) only; even a re-grip off the

Double Unders 20 Knees-to-Elbows 10 Handstand Push-Ups

floor is a foul. Use same load for each set. Rest as needed between sets.

wodwell.com/wod/karen

“LOLA”

wodwell.com/wod/lola

Swings and Pull-Ups.

wodwell.com/wod/gwen

“MAGGIE”

“HEAVY FRAN”

5 Rounds for Time 20 Handstand Push-Ups 40 Pull-Ups 60 Pistols (Alternating Legs)

15-12-9 Reps For Time  Thrusters (135/95 lbs) Weighted Pull-Ups (45/30 lbs) For weighted pull-ups,

“KARABEL” 10 Rounds for Time 3 Power Snatches (135/95 lbs) 15 Wallball Shots (20/14 lbs) "Karabel" is a combination of the benchmark WODs "Isabel"" "Karen" Karen" and "Isabel wodwell.com/wod/karabel

“LINDA (AKA: ‘3 BARS OF DEATH’)” 10-9-8-7-6-5-4-3-2-1 Reps For Time Deadlift (1.5 BW) Bench Press (BW) Clean (3/4 BW) wodwell.com/wod/linda

“LYNNE” 5 Rounds for Max Reps Bench Press (BW) Pull-Ups wodwell.com/wod/lynne

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690 BENCHMARK WODS September 02, 2017

Related variants: Candy , Cindy , Chelsea, Chelsea, Mary  wodwell.com/wod/maggie

“MARY XXX” AMRAP in 20 minutes 10 Handstand Push-Ups 20 Pistols (alternating legs) 30 Pull-Ups 15 Handstand Push-Ups 30 45 20 40 60 25 50 75 30 60 90

Pistols (alternating legs) Pull-Ups Handstand Push-Ups Pistols (alternating legs) Pull-Ups Handstand Push-Ups Pistols (alternating legs) Pull-Ups Handstand Push-Ups Pistols (alternating legs) Pull-Ups

 placing a dumbbell between the legs above crossed ankles works. You can also use a weight vest  or a belt with a kettlebell (1.5/1 pood) between the legs. This is a variant of  Fran.. See also: Fractured Fran Franzilla, Run and Fran, Franzilla, Get Fran, Fran, Strung-Out  Backwards and UpsideDown Fran, Frantasy Land. Land.

“MARY” As Many Rounds as Possible (AMRAP) in 20 minutes 5 Handstand Push-Ups 10 Pistols (alternating legs) 15 Pull-Ups Variants include Easy  Mary , Special Mary  and  and Mary XXX . See also: Cindy , Cindy XXX , Chelsea Chelsea,, Maggie.. Candy , Maggie

wodwell.com/wod/heavy-fran wodwell.com/wod/mary 

“JACKIE” For Time 1,000 Meter Row 50 Thrusters (45 lb bar) 30 Pull-Ups Rx bar weight is the same for men and women. wodwell.com/wod/jackie

“NASTY GIRLS” 3 Rounds For Time 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans (135/95 lbs) wodwell.com/wod/nasty-girls

wodwell.com/wod/mary-xxx 

“KELLY” “NICOLE” AMRAP in 20 minutes 400 Meter Run Max Pull-Ups Score is total of unbroken Pull-Ups completed in all rounds. wodwell.com/wod/nicole

5 Rounds For Time 400 meter Run 30 Box Jumps (24/20 in) 30 Wall Ball Shots (20/14 lbs) wodwell.com/wod/kelly 

“ROW CINDY  ROW” AMRAP in 20 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats 20 calorie Row wodwell.com/wod/row-cindy-row

“LUCY” 5 Rounds for Time 5 Pullups

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690 BENCHMARK WODS September 02, 2017

“RUNNING  JACKIE” For Time 800 Meter Run 50 Thrusters (45 lbs) 30 Pull-Ups RX weight is the same for  men and women. Sometimes this workout is  programmed with a 1,000 Meter Run (based on the original “Jackie”‘s 1,000 Meter Row). But the oldest  sources we’ve found use an 800 Meter Run. This is a variant of " Jackie"  Jackie" (1,000 Meter Row instead of Run). wodwell.com/wod/running-jackie

“UPSIDE-DOWN ANGIE” For Time 100 Air Squats 100 Sit-ups 100 Push-ups 100 Pull-ups This is a variant of the original " Angie  Angie". ". wodwell.com/wod/upside-angie

10 Burpees 400 Meter Run wodwell.com/wod/lucy 

“MARGUERITA” 50 Rounds for Time 1 Burpee 1 Push-Up 1 Jumping-Jack 1 Sit-Up 1 Handstand wodwell.com/wod/marguerita

“NANCY” 5 Rounds For Time 400 meter Run 15 Overhead Squats (95/65 lbs) wodwell.com/wod/nancy 

“ROAMING DIANE” 21-15-9 Reps for Time Deadlift (225/155 lbs) Handstand Walk (in meters) This WOD is a variant of  the classic "Diane "Diane," which involves handstand pushups instead of  handstand walks.

“TIME DIANE”PRIORITY  For Reps in 4 minutes 60 seconds of Deadlifts (225/155 lb) 60 seconds of Handstand Push-Ups 45 seconds of Deadlifts (225/155 lb) 45 seconds of Handstand Push-Ups 30 seconds of Deadlifts (225/155 lb) 30 seconds of Handstand Push-Ups Total workout time is 4 min and 30 seconds. No rest  between exercises. See also: "Diane "Diane"" wodwell.com/wod/time-prioritydiane

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690 BENCHMARK WODS September 02, 2017

wodwell.com/wod/roaming-diane

“SPECIAL MARY” For Time 5 Handstand Push-Ups 10 Pistols (Alternating Legs) 15 Pull-Ups 10 Handstand Push-Ups 20 Pistols (Alternating Legs) 30 Pull-Ups 15 Handstand Push-Ups 30 Pistols (Alternating Legs) 45 Pull-Ups 10 Handstand Push-Ups 20 Pistols (Alternating Legs) 30 Pull-Ups 5 Handstand Push-Ups 10 Pistols (Alternating Legs) 15 Pull-Ups  All movements strict. This is a variant of Mary . Also see: Easy Mary , Mary XXX , Candy , Maggie, Cindy , Cindy XXX , Chelsea Chelsea.. wodwell.com/wod/special-mary 

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690 BENCHMARK WODS September 02, 2017

UNCATEGORIZED “MIDLINE MARCH” 3 Rounds for Time 25 GHD Sit-Ups 50 foot Handstand Walk 50 foot Overhead Walking Lunge (155/105 lbs) wodwell.com/wod/midline-march