447 BENCHMARK WODS
December 03, 2016
BENCHMARKS & TRIBUTES
“12 DAYS OF
CHRISTMAS”
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)
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)
Like the song the “12 Days
of Christmas," complete
each exercise in ascending
order then work back down
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. There are
many variations of this
WOD (aka: "12 Days of
CrossFit"). This version is
from Snoridge CrossFit;
here are
some others: CrossFit
Board, CrossFit
page 1 of 63
“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
“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)
Athlete must do 4 burpees
at the beginning of every
minute, including at the
start of the WOD, before
moving on to the barbell
“21-15-9
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
447 BENCHMARK WODS
December 03, 2016
Barrington, Central Bucks
CrossFit, CrossFit Amplify.
The movements and
weights may always be
changed to suit the
athlete.
wodwell.com/wod/12-dayschristmas
“9/11 TRIBUTE
WOD”
For Time 2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lbs)
11 Chest-to-Bar Pull-Ups
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
Athletes may start with
Row and end with Run, or
start with Run and end
with Row.
wodwell.com/wod/911-tributewod
“ANNIE, ARE
YOU OK?”
21-15-9 Reps for Time Row
(for Calories)
page 2 of 63
work. Athlete is allowed to
move to the next barbell
skill once an he/she has
completed all 20 reps. If
the minute clock beeps
during a repetition the
athlete will complete their
rep and then start their
4 burpees. A variant of this
WOD using a heavier
weight is "Top Gun"
“ANGELA”
For Time 48 Burpees
Then 3 Rounds of:
10 Pull-Ups
16 Thrusters (95/65 lbs)
16 Deadlifts (155/105 lbs)
600 meter Run
Then:
48 Sit-Ups
wodwell.com/wod/air-force
wodwell.com/wod/angela
“ARMISTICE”
AMRAP in 11 minutes 11
Power Cleans (135/95 lbs)
11 Burpees Over the Bar
19 Deadlifts (135/95 lbs)
18 Pull-Ups
“BASELINE”
For time 500 Meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
wodwell.com/wod/armistice
“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 lbs)
25 Back Extensions
30 Wall Ball Shots (20/14
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
“BERGERON
BEEP TEST”
EMOM for as Long as
Possible 7 Thrusters (75/55
447 BENCHMARK WODS
December 03, 2016
Thrusters (65/45 lbs)
Medicine Ball Cleans
(20/14 lbs)
Sumo Deadlift High-Pulls
(65/45 lbs)
Wall Balls (20/14 lbs)
Burpees
wodwell.com/wod/annie-ok
“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 go of the
bar or resting it on the
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
page 3 of 63
lbs)
3 Rope Climbs (15ft)
lbs)
7 Pull-Ups
7 Burpees
wodwell.com/wod/beast-12
“BLACKJACK”
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
Each round consists of 21
reps (aka: "blackjack") for
a total of 441 reps in the
workout.
wodwell.com/wod/blackjack
“BSU”
3 Rounds for Time 7
Thrusters (165/110 lbs)
15 Muscle-Ups
10 Power Snatches
(165/110 lbs)
wodwell.com/wod/bsu
“CROSSFIT
TOTAL”
Sum of the Best of Each
Lift 1 Back Squat
1 Shoulder Press
With a running clock
complete one round at the
start of the first minute.
Rest until 2:00 and then
start another round each
minute on the minute
(EMOM). Repeat until
unable to complete a full
round in under one minute.
Score is number of full
rounds completed, plus
number of reps completed
in the last round.
wodwell.com/wod/bergeronbeep-test
“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
15 Squat Hang Cleans
(95/65 lbs)
15 Back Extensions (25/10
lbs plate)
wodwell.com/wod/brandons-badday
447 BENCHMARK WODS
December 03, 2016
“BLACK AND
BLUE”
5 Rounds, for Time 10
Power Cleans (135/95 lbs)
10 Burpees
wodwell.com/wod/black-and-blue
“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 Snatches
400 meter Run
Perform all movements
except the run with a PVC
pipe (or broomstick). An
advanced variant of this
WOD is "PainStorm XII"
(aka: Olympic Bar Mile)
wodwell.com/wod/broomstickmile
“CINDY FULL OF
GRACE”
3 Cycles, For Time: 3
page 4 of 63
1 Deadlift
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. The
CrossFit Total is
CrossFit's approach to
testing absolute strength,
deeming these movements
the "three most effective
lifts in existence for
developing and testing
functional strength."
wodwell.com/wod/crossfit-total
“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
“DIRTY THIRTY”
For Time 30 Box Jumps
(24/20 in)
30 Jumping Pull-Ups
“CHRISTINA”
As Many Rounds as
Possible (AMRAP) in 20
minutes 9 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
“CROSSFIT
TOTAL II”
Sum of the Best of Each
Lift 1 Clean
1 Bench Press
1 Overhead Squat
aka: "The Other Total," this
WOD is a variant of
"CrossFit 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
447 BENCHMARK WODS
December 03, 2016
Rounds of "Cindy"*
10 Clean-and-Jerks (135/95
lbs)
*1 round of "Cindy" is 5
Pull-Ups, 10 Push-Ups, 15
Air Squats. This workout is
a combination of
"Cindy" and "Grace." Once
completed the athlete will
have done 9 rounds of
"Cindy" and a full "Grace."
wodwell.com/wod/cindy-fullgrace
“CYRUS, ELI,
JANIE, LIAM AND
MARY”
AMRAP 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
page 5 of 63
30 Kettlebell Swings (35/26
lbs)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lbs)
30 Back Extensions
30 Wall Balls (20/14 lbs)
30 Burpees
30 Double-Unders
wodwell.com/wod/dirty-30
“FATAL 40”
For Time 40 Wall Balls
(20/14 lbs)
40 Hang Cleans (95/65 lbs)
40 Pull-Ups
40 Deadlifts (95/65 lbs)
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
lbs)
40 Double-Unders
40 Sit-Ups
40 Burpees
Start the workout with
a 400 meter Run buy-in.
After each movement
Run another 400 meters
(for a total of 3.5 miles).
wodwell.com/wod/fatal-40
“DEATH
BY…ANYTHING”
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, etc.) and
perform the movement the
prescribed number of
times each minute, until
you can no longer
complete the number of
reps prescribed in under
one minute. Score is the
last full round completed
plus number of reps
completed in the last
round.
wodwell.com/wod/death-byanything
“DREAM
CRUSHER”
As Many Reps as Possible
in 10 Minutes in 10
minutes 6 Thrusters
(135/95 lbs)
9 Power Snatches (135/95
lbs)
12 Power Cleans (135/95
lbs)
15 Pull-Ups
447 BENCHMARK WODS
December 03, 2016
16 Push-Ups
16 Sit-Ups
With a running clock,
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-elijanie-liam-mary
“DEE”
“FLY HIGH 22”
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.
wodwell.com/wod/fly-high-22
4 Rounds For Time 40 Air
Squats
30 Hand-Release Push-Ups
20 Burpees
400 meter Run
wodwell.com/wod/dee
“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
page 6 of 63
“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
“GAME PLAN”
Every 2 Minutes in 10
minutes 1 Hang Squat
Snatch
2 Overhead Squats
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)
If athlete completes the
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/dream-crusher
“FIGHT GONE
BAD”
3 Rounds, For Total Reps in
17 minutes 1 minute Wall
Balls (20/14 lbs)
1 minute Sumo Deadlift
High-Pulls (75/55 lbs)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55
lbs)
1 minute Row
1 minute Rest
Perform 1 minute of work
at each of the 5 stations.
447 BENCHMARK WODS
December 03, 2016
pood)
10 Burpees
30 Lunges (alternating
legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
wodwell.com/wod/fat-amy
“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
“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
page 7 of 63
Work up to a max weight.
Athlete is allowed 2
attempts at each weight.
wodwell.com/wod/game-plan
“GUT BUSTER”
For Time 150 Sit-Ups
1000 meter Row
150 Sit-Ups
wodwell.com/wod/gut-buster
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
Gone Bad" and "Tabata
Fight Gone Bad."
wodwell.com/wod/fight-gone-bad
“HOPE FOR
KENYA”
As Many Rounds as
Possible in 12 minutes 50
Air Squats
30 Push-Ups
15 Pull-Ups
wodwell.com/wod/hope-for-kenya
“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
“FRANTASY
LAND”
For Time 21-15-9 reps of:
Thrusters (95/65 lbs)
Pull-Ups
15-12-9 reps of:
Thrusters (115/85 lbs)
Chest-to-Bar Pull-Ups
12-9-6 reps of:
Thrusters (135/95 lbs)
Bar Muscle-Ups
This is a variant of Fran.
See also: Heavy Fran,
Fractured Fran, Franzilla,
Run and Get Fran, StrungOut Backwards and
Upside-Down Fran
wodwell.com/wod/frantasy-land
447 BENCHMARK WODS
December 03, 2016
“G.I. JANE”
For Time 100 Burpee PullUps
wodwell.com/wod/g-i-jane
“GODZILLA”
3 Rounds For Time 1
Legless Rope Climb (15 ft)
2 Squat Snatches (225/145
lbs)
3 Back Squats (365/245
lbs)
4 Deficit Handstand PushUps (13/9 in)
wodwell.com/wod/godzilla
“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
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
page 8 of 63
“JERRY
SWINGER”
For Time 30 Wall Ball Shots
(20/14 lbs)
30 Kettlebell swings (2/1.5
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
“FRELEN”
5 Rounds for Time 800m
Run
15 Dumbbell Thrusters
(45/35 lbs)
15 Pull-Ups
wodwell.com/wod/frelen
“GAS PEDAL”
For Time 750 meter Row
100 Double-Unders
30 Burpees over the Rower
wodwell.com/wod/gas-pedal
“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
wodwell.com/wod/jonny-boi
“HULK HOGAN”
“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
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
447 BENCHMARK WODS
December 03, 2016
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 Gone Bad."
wodwell.com/wod/hope
“ICON 3”
For Time 12 Front Squats
(225/155 lbs)
9 Clean-and-Jerks (225/155
lbs)
6 Snatches (225/155 lbs)
Partition the work however
you like.
wodwell.com/wod/l-a-g
“LINCHPIN TEST
1”
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
400 meter run
wodwell.com/wod/linchpin-test-1
wodwell.com/wod/icon-3
“JEREMY”
21-15-9 Reps For Time
Overhead Squats (95/65
lbs)
Burpees
wodwell.com/wod/jeremy
“JONESWORTHY
”
For Time 80 Air Squats
page 9 of 63
“LINCHPIN TEST
12”
For Time 400 meter Run
15 Clean-and-Jerks (135/95
lbs)
3 Rope Climbs (15 ft)
400 meter Run
12 Clean-and-Jerks (135/95
lbs)
2 Rope Climbs
400 meter run
9 Clean-and-Jerks (135/95
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
cleans, 8 burpees) each
round, and see how many
rounds you can get in 20
minutes).
wodwell.com/wod/hulk-hogan
“IVAN THE
TERRIBLE”
For Time 90 Seconds Jump
Rope
50 Lunges
50 Push-Ups
50 Sit Ups
90 Seconds Jump Rope
40 Lunges
40 Push-Ups
40 Sit-Ups
90 Seconds Jump Rope
30 Lunges
30 Push-Ups
30 Sit-Ups
90 Seconds Jump Rope
20 Lunges
20 Push-Ups
20 Sit-Ups
90 Seconds Jump Rope
10 Lunges
10 Push-Ups
10 Sit-Ups
Jump rope is singles.
447 BENCHMARK WODS
December 03, 2016
40 Kettlebell Swings (1.5/1
pood)
20 Pull-Ups
64 Air Squats
32 Kettlebell Swings (1.5/1
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
wodwell.com/wod/jonesworthy
“KING KONG”
3 Rounds For Time 1
Deadlift (455/295 lbs)
2 Muscle-Ups
3 Squat Cleans (250/165
lbs)
4 Handstand Push Ups
wodwell.com/wod/king-kong
lbs)
1 Rope Climb
wodwell.com/wod/linchpin-test12
“LINCHPIN TEST
4”
2 Rounds for Time 18
calorie Row
15 Thrusters (95/65 lbs)
12 Chest-to-Bar Pull-Ups
wodwell.com/wod/linchpin-test-4
“LINCHPIN TEST
7”
4 Rounds for Time 4 Power
Cleans (205/145 lbs)
4 Front Squats (205/145
lbs)
4 Shoulder to Overhead
(205/145 lbs)
wodwell.com/wod/linchpin-test-7
“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.
page 10 of 63
wodwell.com/wod/ivan-terrible
“JONAH LOMU”
For Time 1975 meter Run
11 Sandbag Ground-toOver-Shoulder (55/45 lbs)
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/jonah-lomu
“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
“LAST ASCENT”
5-10-15 Rounds for Time
447 BENCHMARK WODS
December 03, 2016
“LIFT UP LUKE”
As Many Reps as Possible
(AMRAP) in 5 minutes 4
Power Cleans (155/105 lbs)
24 Double Unders
10 Pull-Ups
aka: "Luke" for "Lift Up
Autism"
wodwell.com/wod/lift-luke
“LINCHPIN TEST
11”
For Time 7 Squat Snatch
(185/135 lbs)
11 Muscle-ups
100 Double-Unders
11 Muscle-Ups
7 Squat Snatch (185/135
lbs)
wodwell.com/wod/linchpin-test11
There is no separate score
for the run.
wodwell.com/wod/loop-swooppull-push
“MAKIMBA”
15-10-5 Reps for Time
Dumbbell Thrusters (10
lbs)
Air Squats
Burpees
wodwell.com/wod/makimba
“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
Back Squats (225/155 lbs)
Box Jumps (20/24 in)
wodwell.com/wod/last-ascent
“LINCHPIN TEST
10”
5 Rounds for Time 15 Wall
Balls (20/14 lbs)
15 Power Cleans (95/65
lbs)
wodwell.com/wod/linchpin-test10
“LINCHPIN TEST
2”
3 Rounds for Time 5
Muscle-Ups
10 Squat Cleans (135/95
lbs)
20 Box Jumps (24/20")
wodwell.com/wod/linchpin-test-2
“LINCHPIN TEST
3”
3 Rounds for Time 21 Wall
Balls (20/14 lbs)
14 Handstand Push-Ups
7 Deadlifts (315/205 lbs)
wodwell.com/wod/linchpin-test-3
“LINCHPIN TEST
page 11 of 63
“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
“LINCHPIN TEST
5”
For Time 20 Back Squats
(225/155 lbs)
2 mile Run
20 Back Squats (225/155
lbs)
Take barbell from a rack
wodwell.com/wod/linchpin-test-5
447 BENCHMARK WODS
December 03, 2016
wodwell.com/wod/mcflurry
6”
4 Rounds for Time 21 Wall
Balls (20/14 lbs)
18 Pull-Ups
15 Kettlebell Swings (1.5/1
pood)
12 Handstand Push-ups
wodwell.com/wod/linchpin-test-6
“LINCHPIN TEST
9”
5 Rounds for Time 50 foot
Handstand Walk
5 Squat Cleans (225/155
lbs)
wodwell.com/wod/linchpin-test-9
“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
“MARATHON
MONDAY”
5 Rounds for Time 4 Squat
Clean-and-Jerks (185/135
lbs)
15 Chest-to-Bar Pull-ups
13 Burpee Lateral Jumps
page 12 of 63
“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
(20/14 lbs)
For the farmers walk carry
one kettlebell and one
dumbbell. For the waiters
walk use only
the dumbbell.
wodwell.com/wod/miracle-mile
“NAUTICAL
NANCY”
“LINCHPIN TEST
8”
3 Rounds for Time 21
Deadlifts (185/135 lbs)
7 Overhead Squats
(185/135 lbs)
Use one barbell, no rack
wodwell.com/wod/linchpin-test-8
“MACHO MAN”
EMOM for as Long as
Possible in 99 minutes 3
Power Cleans (185/135 lbs)
3 Front Squats (185/135
lbs)
3 Jerks (185/135 lbs)
At the top of each minute
do 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
5 Rounds for Time 400
meter Row
15 Overhead Squats (95/65
lbs)
“MAMBA”
This is a variant of the
classic CrossFit WOD
"Nancy," substituting
rowing for running.
As Many Reps as Possible
(AMRAP) in 18 minutes 5
Ring Muscle-Ups
8 Power Cleans (185/125
lbs)
447 BENCHMARK WODS
December 03, 2016
Then:
800 meter Run
wodwell.com/wod/marathonmonday
“MATHEUS”
AMRAP in 30 minutes From
00:00-15:00
5 Snatches (115/85 lbs)
11 Wall Balls (20/16 lbs)
14 Push-Ups
wodwell.com/wod/nautical-nancy
“OH NO CURTIS
P”
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
From 15:00-30:00
7 Muscle-Ups
12 Burpees
16 Double-Unders
wodwell.com/wod/matheus
“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
50 Double-Unders
*A Kettlebell Tater is a
kettlebell swing into a front
page 13 of 63
“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).
24 Box Jumps (30/24″)
wodwell.com/wod/mamba
“MARTIN”
For Time 800 meter Run
Then 8 Rounds of:
8 Push-Ups
8 Pull-Ups
8 Air Squats
Then:
800 meter Run
wodwell.com/wod/martin
“MEGAN”
21-15-9 Rounds for Time
Burpees
Kettlebell Swings (1.5/1
pood)
Double-Unders
wodwell.com/wod/megan
“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
447 BENCHMARK WODS
December 03, 2016
squat, in which the bell is
flipped at the top of
the swing and again at the
top of the front squat
(video demo).
wodwell.com/wod/miagi
“NASTY GIRLS
V2”
3 Rounds for Time 50
Pistols (alternating legs)
7 Muscle-Ups
10 Hang Power Cleans
(175/125 lbs)
This is a variant of "Nasty
Girls."
wodwell.com/wod/nasty-girls-v2
“OGAR”
As Many Rounds as
Possible in 14 minutes 3
Snatches (135/95 lbs)
1 Muscle-Up
12 Wall Balls (20/14 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
page 14 of 63
wodwell.com/wod/painstorm-x
“PAINSTORM
XIX”
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/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
“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
“OLAF”
5 Rounds for Time 5 Squat
Cleans (155 lbs/105 lbs)
25 Pushups
wodwell.com/wod/olaf
“PAINSTORM
XI”
For Time 100 meter Run
10 Muscle-Ups
200 meter Run
20 Handstand Push-Ups
300 meter Run
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
447 BENCHMARK WODS
December 03, 2016
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," "Elizabeth," and
"Diane."
wodwell.com/wod/one-bar-threegirls
“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
400 meter Run
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
"Broomstick Mile."
wodwell.com/wod/painstorm-xii
page 15 of 63
“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
“QUARTER
GONE BAD”
5 Rounds, For Total Reps in
18 minutes 15 Seconds
Thrusters (135/95 lbs)
45 Seconds Rest
15 Seconds Weighted PullUp (50 lbs)
45 Seconds Rest
15 Seconds Burpees
45 Seconds Rest
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 threeminute round. On call of
"rotate", the athletes must
move to next station
immediately for best score.
One point is given for each
rep. This WOD is a variant
of "Fight Gone Bad."
wodwell.com/wod/quarter-gonebad
pood)
800 meter Run
80 Burpees
900 meter Run
90 Thrusters (45/35 lb bar)
1,000 meter Run
100 Air Squats
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
“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
447 BENCHMARK WODS
December 03, 2016
“PAINSTORM
XXI”
“RUN AND GET
FRAN”
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)
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
aka: "Burpee Bedlam" Use
one pair of dumbbells
throughout. Choose your
own weight.
“SATAN’S
WHISKERS”
wodwell.com/wod/painstorm-xxi
“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)
page 16 of 63
This is a variant of Fran.
See also: Fractured Fran,
Heavy Fran, Franzilla,
Strung-Out Backwards and
Upside-Down Fran,
Frantasy Land
wodwell.com/wod/run-get-fran
3 Rounds for Time 10
Chest-to-Bar Pull-Ups
10 Front Squats (165/115
lbs)
10 Burpees
wodwell.com/wod/satanswhiskers
“SQT”
3 Rounds for Time 10
Ground to Overhead (95
lbs/65 lbs)
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 followed
by 10 seconds of 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
“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.
447 BENCHMARK WODS
December 03, 2016
6: the number of victims
from the shooting. 10-2414: the day of the
shooting.
200 yard Shuttle Sprint (50
yards there and back,
twice)
wodwell.com/wod/sqt
wodwell.com/wod/pilchuck
“PUKIE
BREWSTER”
For Time 150 Burpees
wodwell.com/wod/pukie-brewster
“RHODRI”
For Time In a Team of 3
5 Rounds Of:
33 Power Cleans (80/60
kgs)
12 Tractor Tire Flips
420 meter Team Run
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
page 17 of 63
“STRUNG-OUT,
BACKWARDS,
AND UPSIDEDOWN FRAN”
For Time 1200 Meter Run
9 Pull-Ups
9 Thrusters (95/65 lbs)
800 Meter Run
15 Pull-Ups
15 Thrusters (95/65 lbs)
400 Meter Run
21 Pull-Ups
21 Thrusters (95/65 lbs)
This is a variant of Fran.
Also see: Fractured Fran,
Heavy Fran, Run and Get
Fran, Franzilla, Frantasy
Land
wodwell.com/wod/strungbackwards-upside-fran
wodwell.com/wod/pr-for-pat
“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
“SAGE AT 20”
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"
wodwell.com/wod/sage-20
“TABATA THIS”
“SERENE”
For Lowest Reps in 24
minutes Tabata Row
1 Minute Rest
Tabata Air Squat
1 Minute Rest
For Time 1,000 meter Row
Then 4 Rounds of:
8 Front Squats (185/135
lbs)
447 BENCHMARK WODS
December 03, 2016
“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" WOD which
involves a 1 mile run
instead of the row.
wodwell.com/wod/san-francrippler
“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
“STANLEY”
For Time 50 Deadlifts
(Bodyweight)
50 Incline Push-Ups (24/20
in)
50 Box Jumps (24/20 in)
1 mile Run
page 18 of 63
Tabata Pull-Ups
1 Minute Rest
Tabata Push-Ups
1 Minute Rest
Tabata Sit-ups
For a total of 40 intervals,
8 Tabata intervals (20
seconds of work followed
by 10 seconds of 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. See also:
"Tabata Something Else"
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
“THE BEN
ROGERS”
For Time 800 meter Run
50 Hang Power Cleans
4 Shoulder-to-Overhead
(185/135 lbs)
15 Pull-Ups
Then:
43 Burpees
1 mile Run
wodwell.com/wod/serene
“STANKY LEGS”
3 Rounds for Time 535
meter Run
15 Overhead Squats
(135/95 lbs)
wodwell.com/wod/stanky-legs
“TABATA FIGHT
GONE BAD”
For Reps in 20 minutes
Wall Ball (20/14 lbs) (10/9
ft)
Sumo Deadlift High Pull
(75/55 lbs)
Box Jump (20 in Box)
Push-Press (75/55 lbs)
Row (for Calories)
Complete 40 intervals (8
consecutive intervals of
each of the movements) of
20 seconds of work
followed by 10 seconds of
rest. Each movement is
scored by the lowest
number of reps (calories on
447 BENCHMARK WODS
December 03, 2016
Perform incline push-ups
with feet on top of a box,
hands on the floor.
wodwell.com/wod/stanley
“TABATA
SOMETHING
ELSE”
For Total Reps 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
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. See also: "Tabata
This"
wodwell.com/wod/tabatasomething-else
“THANKSGIVING
SAMPLER
page 19 of 63
(115/75 lbs)
600 meter Run
30 Hang Power Cleans
(155/105 lbs)
400 meter Run
10 Hang Power Cleans
(185/125 lbs)
wodwell.com/wod/the-ben-rogers
the rower) in each of the 8
intervals. Final score is the
total of the scores for each
of the 5 movements. This
is a variant of "Fight Gone
Bad."
wodwell.com/wod/tabata-fightgone-bad
“THE CRIPPLER”
“TEST 3”
For Time 30 Back Squats
(225/155 lbs)
1 mile Run
For Reps in 8 minutes
Tabata Air Squats
Max Muscle Ups
A variant of this WOD is
the "San Fran Crippler,"
which substitutes a 1,000
meter row for the run.
Final score equals lowest
Tabata round score
multiplied 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/crippler
“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
wodwell.com/wod/test-3
“THE 300”
For Time 25 Pull-Ups
50 Deadlifts (135/95 lbs)
50 Push-Ups
50 Box Jumps (24/20 in)
447 BENCHMARK WODS
December 03, 2016
PLATTER”
“THE TRIPLET”
For Time 5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
As Many Rounds as
Possible (AMRAP) in 10
minutes 6 Squat Cleans
(120 lbs/65 lbs)
12 Pull-Ups
12 Double Unders
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
wodwell.com/wod/thanksgivingsampler-platter
“THE 540”
For Time 50 Overhead
Lunges (45/25 lbs)
40 Pull-Ups
30 Thrusters (95/65 lbs)
20 Burpees
10 Squat Cleans (135/95
lbs)
Use any weighted object
for the overhead lunges,
such as a plate or a
dumbbell.
page 20 of 63
wodwell.com/wod/triplet
“TOP GUN”
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)
Athlete must do 4 burpees
at the beginning of every
minute, including at the
start of the WOD, before
moving on to the barbell
work. Athlete is allowed to
move to the next barbell
skill once an he/she has
completed all 20 reps. If
the minute clock beeps
during a repetition the
athlete will complete their
rep and then start their
4 burpees. This WOD is a
variant of "Air Force,"
which is the same workout
with lighter weight.
50 Floor Wipers
50 Kettlebell Clean-andPress (1/.75 Pood)
(Alternating Arms)
25 Pull-Ups
The entire workout is 300
reps.
wodwell.com/wod/the-300
“THE CHIEF”
AMRAP in 19 minutes 5
Cycles of 3 Minutes Each
3 Power Cleans (135/95
lbs)
6 Push-Ups
9 Air Squats
Rest 1 Minute Between
Each 3-Minute Cycle
Complete as many
rounds as possible
(AMRAP) in 3 minutes, then
rest 1 minute. Start each
3-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
“THE GHOST”
6 Rounds for Total Reps in
23 minutes 1 minute of
447 BENCHMARK WODS
December 03, 2016
wodwell.com/wod/the-540
“THE CHIEF IS
DEAD”
AMRAP in 24 minutes 5
Cycles of 4 Minutes Each
3 Power Cleans (135/95lbs)
6 Push-Ups
9 Air Squats
12 Deadlift
Rest 1 Minute Between
Each 4-Minute Cycle
Complete as many rounds
as possible (AMRAP) in 4
minutes, then rest 1
minute. Start each 4minute cycle where you
left off on the previous
cycle. Repeat for a total of
5 cycles. Count total
rounds and reps
completed. This is a
variant of "The Chief."
wodwell.com/wod/the-chief-isdead
“THE GRINCH”
3 Rounds For Time 1
Snatch Balance (315/205
lbs)
2 Back Tucks
3 Cleans (315/205 lbs)
4 Freestanding Handstand
Push-Ups
page 21 of 63
wodwell.com/wod/top-gun
“VICTORIA”
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)
Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest
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, not just
total score.
wodwell.com/wod/ghost
wodwell.com/wod/victoria
“WETTERLING”
AMRAP in 19 minutes 8
Burpee Box Jumps (24/20
in)
9 Power Cleans (95/65 lbs)
11 calorie Row
wodwell.com/wod/wetterling
“THE QUICK
AND THE DEAD”
For Time 3-9-15-21-15-9-3
Deadlifts (205 lbs/135 lbs)
Box Jumps (24 in/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
“TRIPLE 3”
For Time 3,000 Meter Row
447 BENCHMARK WODS
December 03, 2016
A back tuck is also known
as a backflip and, like all
movements, may be
scaled.
wodwell.com/wod/the-grinch
“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
“THREE WISE
MEN”
Three 4-Minute AMRAPs in
16 minutes "Jeremy Wise"
As Many Rounds & Reps as
Possible (AMRAP) in 4
Minutes
5 Hang Squat Snatch
(135/95 lbs)
10 Bar-Facing Burpees
"Ben Wise"
AMRAP in 4 Minutes
10 Power Cleans (135/95
lbs)
20 Pull-Ups
"Beau Wise"
page 22 of 63
300 Double-Unders
3 mile Run
wodwell.com/wod/triple-3
“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
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-gameplan
447 BENCHMARK WODS
December 03, 2016
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,"
"Ben," and "Beau"). Rest 2
Minutes between each
part. Score is the total
number of reps completed
for all three parts.
wodwell.com/wod/three-wisemen
“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, then 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. See also: "Death
by...Anything"
wodwell.com/wod/true-grit
page 23 of 63
447 BENCHMARK WODS
December 03, 2016
“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
THE HEROES
“21 GUNS”
“31 HEROES”
“ABBATE”
AMRAP in 21 minutes 400
meter Run
21 Push-Ups
21 Box Jumps (24/20 in)
15 Burpees
9 Pull-Ups
As Many Reps as Possible
(AMRAP) in 31 minutes
With a Partner
8 Thrusters (155/105 lbs)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)
For Time 1 Mile Run
21 Clean-and-Jerk (155/105
lbs)
800 Meter Run
21 Clean-and-Jerk (155/105
lbs)
1 Mile Run
wodwell.com/wod/21-guns
“ADAMBROWN”
2 Rounds For Time 24
Deadlift (295 lbs)
24 Box Jumps (24 in)
24 Wall Ball shots (20 lb)
24 Bench Press (195 lbs)
24 Box Jumps (24 in)
24 Wall Ball shots (20 lb)
page 24 of 63
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,
while Partner 2 continues
the workout where Partner
1 left off.
wodwell.com/wod/abbate
“ALEXANDER”
5 Rounds for Time 31 Back
Squats (135/95 lbs)
12 Power Cleans (185/135
lbs)
wodwell.com/wod/alexander
447 BENCHMARK WODS
December 03, 2016
24 Clean (145 lbs)
wodwell.com/wod/adambrown
“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
“ASHLEY BIRT”
11 Rounds for Time 29
meter Shuttle Run
10 Burpees
10 Sit-Ups
10 Thrusters (20/15 kg)
wodwell.com/wod/ashley-birt
wodwell.com/wod/31-heroes
“ADRIAN”
7 Rounds For Time 3
Forward Rolls
5 Wall Climbs
7 Toes-to-Bar
9 Box Jumps (30 in)
wodwell.com/wod/barraza
page 25 of 63
AMRAP in 20 minutes 5
Pull-Ups
10 Push-Ups
15 Squats
5 Pull-Ups
10 Thrusters (95/65 lbs)
wodwell.com/wod/artie
wodwell.com/wod/adrian
“BADGER”
“ARNIE”
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
21 Turkish Get-Ups, Left
Arm
With a single Kettlebell
(2/1.5 pood)
“BARRAZA”
As Many Rounds as
Possible (AMRAP) in 18
minutes 200 Meter Run
9 Deadlift (275 lbs)
6 Burpee Bar Muscle-Ups
“ARTIE”
wodwell.com/wod/arnie
3 Round For Time 30 Squat
Cleans (95 lbs/65 lbs)
30 Pull-Ups
800 Meter Run
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
wodwell.com/wod/beck-soldo
“B-1”
“BLAKE”
3 Rounds for Time 400
meter Run
21 Kettlebell Swings (1.5/1
pood)
15 Knees-to-Elbow
9 Ring Dips
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)
447 BENCHMARK WODS
December 03, 2016
“BELL”
3 Rounds for Time 21
Deadlifts (185/135 lbs)
15 Pull-Ups
9 Front Squats (185/135
lbs)
wodwell.com/wod/bell
“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)
20 Box Jumps (24/20 in)
wodwell.com/wod/bowen
“BREHM”
For Time 10 Rope Climbs
(15 ft)
20 Back Squats (225 lbs)
30 Handstand Push-Ups
40 Calorie Row
wodwell.com/wod/brehm
“BROWNWOOD
DALLAS 5”
For Time 50 Burpees
Then 5 Rounds of:
10 Wall Ball (20/14 lbs)
page 26 of 63
aka: "B-1 Australian Hero
WOD"
10 Handstand Push-Ups
wodwell.com/wod/blake
wodwell.com/wod/b-1
“BRADSHAW”
“BAZ”
AMRAP in 30 minutes 30
Double Unders
8 Squat Cleans (155/110
lbs)
11 Hand Release Push-Ups
10 Rounds For Time 3
Handstand Push-Ups
6 Deadlift (225 lbs)
12 Pull-Ups
24 Double-Unders
wodwell.com/wod/bradshaw
wodwell.com/wod/baz
“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/big-sexy
“BRADLEY”
10 Rounds For TIme 100
Meter Sprint
10 Pull-Ups
100 Meter Sprint
10 Burpees
30 Seconds Rest
wodwell.com/wod/bradley
“BRIAN”
3 Rounds For Time 5 Rope
Climb (15 ft)
25 Back Squat (185 lbs)
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
800 meter Run
75 Push-Ups
1,200 meter Run
50 Push-Ups
447 BENCHMARK WODS
December 03, 2016
10 Shoulder-to-Overhead
(95/65 lbs)
10 Pull-Ups
10 Box Jumps (24/20 in)
10 Sit-Ups
“BRENTON”
Then 800 meter Run
Do three Burpees after
every five broad-jumps. If
you've got a 20 pound vest
or body armor, wear it.
wodwell.com/wod/brownwooddallas-5
“BULL”
2 Rounds For Time 200
Double-Unders
50 Overhead Squats (135
lbs)
50 Pull-Ups
1 Mile Run
wodwell.com/wod/bull
5 Rounds For Time Bear
Crawl (100 ft)
Standing Broad-Jumps (100
ft)
wodwell.com/wod/carse
“COFFEY”
For Time 800 Meter Run
50 Back Squats (135 lbs)
page 27 of 63
“COE”
10 Rounds For Time 10
Thrusters (95 lbs)
10 Ring Push-Ups
wodwell.com/wod/coe
“BRUCK”
4 Rounds For Time 400
Meter Run
24 Back Squat (185 lbs/135
lbs)
24 Jerk (135 lbs/95 lbs)
“CARSE”
Begin each round with a 50
meter Bear crawl
wodwell.com/wod/capoot
wodwell.com/wod/brenton
wodwell.com/wod/bruck
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)
1,600 meter Run
25 Push-Ups
2,000 meter Run
“CAMERON”
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
“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
“DANNY”
AMRAP in 20 minutes 30
447 BENCHMARK WODS
December 03, 2016
50 Bench Press (135 lbs)
800 Meter Run
35 Back Squat (135 lbs)
35 Bench Press (135 lbs)
800 Meter Run
20 Back Squat (135 lbs)
20 Bench Press (135 lbs)
800 Meter Run
1 Muscle-Up
wodwell.com/wod/coffey
“DAE HAN”
3 Rounds For Time 800
Meter Run (45 lb Barbell)
3 Rope Climb (15 ft)
12 Thrusters (135 lbs)
“CLOVIS”
For Time 10 Mile Run
150 Burpee Pull-Ups
wodwell.com/wod/danny
Partition the Run and
Burpee Pull-Ups as needed.
wodwell.com/wod/clovis
“COLLIN”
6 Rounds For TIme 400
Meter Sandbag Carry (50
lb)
12 Push Press (115 lbs)
12 Box Jumps (24 in)
12 Sumo Deadlift High-Pull
(95 lbs)
wodwell.com/wod/dae-han
wodwell.com/wod/collin
“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
page 28 of 63
Box Jumps (24/20 in)
20 Push Press (115/75 lbs)
30 Pull-Ups
“DANIEL”
For Time 50 Pull-Ups
400 Meter Run
21 Thrusters (95/65 lbs)
800 Meter Run
21 Thrusters (95/65 lbs)
400 Meter Run
50 Pull-Ups
wodwell.com/wod/daniel
“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
“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
"DT." See also: "Heavy
DT."
wodwell.com/wod/double-dt
“DVB”
“DESFORGES”
For Time 1 mile Run with
medicine ball (20/14 lbs)
5 Rounds For Time 12
Deadlifts (225/155 lbs)
20 Pull-Ups
12 Clean-and-Jerks (135/95
Then 8 Rounds of:
10 Wall Ball Shots (20/14
lbs)
447 BENCHMARK WODS
December 03, 2016
“DOBOGAI”
7 Rounds For Time 8
Muscle-Ups
22 Yard Farmer Carry (50
lb dumbells)
wodwell.com/wod/dobogai
“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/dragon
“ERIN”
5 Rounds For Time 15
Dumbbell Split Cleans (40
lbs)
21 Pull-Ups
wodwell.com/wod/erin
“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
page 29 of 63
lbs)
20 Knees-to-Elbows
1 Rope Climb (15 ft)
800 meter Run with
medicine ball (20/14 lbs)
wodwell.com/wod/desforges
“DONNY”
21-15-9-9-15-21 Reps For
Time Deadlifts (225/155
lbs)
Burpees
wodwell.com/wod/donny
“DT”
5 Rounds For Time 12
Deadlifts (155/105 lbs)
9 Hang Power Cleans
(155/105 lbs)
6 Push Jerks (155/105 lbs)
wodwell.com/wod/dt
“FALKEL”
As Many Rounds as
Possible (AMRAP) in 25
minutes 8 Handstand
Push-Ups
8 Box Jump (30 in)
1 Rope Climb (15 ft)
wodwell.com/wod/falkel
“FOO”
As Many Rounds as
Possible in 20 minutes 7
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
“FEEKS”
For Time 2x 100m Shuttle
Sprint
2 Squat Clean Thrusters
(65 lb dumbbells)
4x 100m Shuttle Sprint
4 Squat Clean Thrusters
(65 lb Dumbbells)
6x 100m Shuttle Sprint
6 Squat Clean Thrusters
(65 lb Dumbbells)
8x 100m Shuttle Sprint
8 Squat Clean Thrusters
(65 lb Dumbbells)
10x 100m Shuttle Sprint
10 Squat Clean Thrusters
(65 lb Dumbbells)
12x 100m Shuttle Sprint
12 Dumbbell Squat Clean
Thrusters (65 lb
Dumbbells)
447 BENCHMARK WODS
December 03, 2016
wodwell.com/wod/fitcops-dallas-5
“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
Chest-To-Bar Pull-Ups
77 Double-Unders
2 Squat Clean Thrusters
(170/125 lbs)
28 Sit-Ups
After the clock starts,
before beginning the
AMRAP portion of the
workout, athlete must
complete 13 Bench Presses
(170/125 lbs).
wodwell.com/wod/foo
“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
“GARRETT”
3 Rounds For Time 75 Air
Squats
25 Ring Handstand PushUps
25 L-Pull-Ups
wodwell.com/wod/garrett
“GS 24”
“GLEN”
4 Rounds For Time With a
Partner
800 meter Run
50 Wall Balls (20/14 lbs)
50 Burpees
50 Pull Ups
For Time 30 Clean-and-Jerk
(135/95 lbs)
1 Mile Run
10 Rope Climb (15 ft)
1 Mile Run
100 Burpees
Partner A runs the 800m
while Partner B completes
50 wall balls. After both
partners finish their
movement, both partners
complete 50 alternating
wodwell.com/wod/glen
page 30 of 63
“HALL”
5 Rounds for Time 3 Cleans
(225/155 lbs)
14x 100m Shuttle Sprint
14 Squat Clean Thrusters
(65 lb dumbbells)
16x 100m Shuttle Sprint
16 Dumbbell Squat Clean
Thrusters (65 lb
Dumbbells)
wodwell.com/wod/feeks
“FORREST”
3 Rounds For Time 20 LPull-Ups
30 Toes-to-Bar
40 Burpees
800 Meter Run
wodwell.com/wod/forrest
“GATOR”
8 Rounds For Time 5 Front
Squat (185 lbs)
26 Ring Push-Ups
wodwell.com/wod/gator
“GRIFF”
For Time 800 Meter Run
400 Meter Run
(backwards)
800 Meter Run
400 Meter Run
(backwards)
wodwell.com/wod/griff
447 BENCHMARK WODS
December 03, 2016
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
"DT." See also: "Double
DT."
200 meter Sprint
20 Kettlebell Snatches
(1.5/1 pood) (10 each arm)
2 minutes Rest
wodwell.com/wod/hall
“HANSEN”
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/helton
“HOLBROOK”
10 Rounds For TIme 5
Thrusters (115 lbs)
10 Pull-Ups
100 Meter Sprint
1 Minute Rest
wodwell.com/wod/holbrook
wodwell.com/wod/heavy-dt
“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.
wodwell.com/wod/hidalgo
page 31 of 63
447 BENCHMARK WODS
December 03, 2016
“HILDY”
“HORTMAN”
For Time 100 calorie Row
75 Thrusters (45/35 lb
barbell)
50 Pull-Ups
75 Wall Ball Shots (20/14
lbs)
100 calorie Row
As Many Rounds as
Possible (AMRAP) in 45
minutes 800 meter Run
80 Air Squats
8 Muscle-Ups
If you’ve got a 20-lb. vest
or body armor, wear it.
wodwell.com/wod/hildy
“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
lbs)
7 Strict Pull-Ups
400 meter Run
page 32 of 63
wodwell.com/wod/hortman
“J.J.”
For Time 1 Squat Clean
(185/135 lbs)
10 Parallette Handstand
Push-Ups (6" Deficit)
2 Squat Cleans (185/135
lbs)
9 Parallette Handstand
Push-Ups (6" Deficit)
3 Squat Cleans (185/135
lbs)
8 Parallette Handstand
Push-Ups (6" Deficit)
4 Squat Cleans (185/135
lbs)
7 Parallette Handstand
Push-Ups (6" Deficit)
5 Squat Cleans (185/135
lbs)
6 Parallette Handstand
Push-Ups (6" Deficit)
6 Squat Cleans (185/135
lbs)
5 Parallette Handstand
Push-Ups (6" Deficit)
7 Squat Cleans (185/135
lbs)
4 Parallette Handstand
Push-Ups (6" Deficit)
“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
“JACK”
As Many Rounds as
Possible (AMRAP) in 20
minutes 10 Push Press
(115 lbs)
10 Kettlebell Swings (1.5
pood)
10 Box Jumps (24 in)
wodwell.com/wod/jack
447 BENCHMARK WODS
December 03, 2016
wodwell.com/wod/hotshots-19
“JAG 28”
For Time 800 Meter Run
28 Kettlebell Swings (2/1.5
pood)
28 Strict Pull-Ups
28 Kettlebell Clean-andJerk (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
“JBO”
8 Squat Cleans (185/135
lbs)
3 Parallette Handstand
Push-Ups (6" Deficit)
9 Squat Cleans (185/135
lbs)
2 Parallette Handstand
Push-Ups (6" Deficit)
10 Squat Cleans (185/135
lbs)
1 Parallette Handstand
Push-Up (6" Deficit)
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/j-j
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)
“JARED”
4 Rounds For Time 800
Meter Run
40 Pull-Ups
70 Push-Ups
“JASON”
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
“JENNY”
As Many Rounds as
Possible (AMRAP) in 20
minutes 20 Overhead
Squats (45/35 lb bar)
20 Back Squats (45/35 lb
bar)
400 meter Run
Use a men's or women's
bar for the squats. "Jenny"
was the second female
Hero WOD, after "White."
wodwell.com/wod/jenny
wodwell.com/wod/jared
wodwell.com/wod/jbo
“JENNIFER”
“JERRY”
For Time 1 Mile Run
2000 Meter Row
1 Mile Run
wodwell.com/wod/jerry
page 33 of 63
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)
“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
447 BENCHMARK WODS
December 03, 2016
“JOSH”
For Time 21 Overhead
Squats (95 lbs)
42 Pull-Ups
15 Overhead Squats (95
lbs)
30 Pull-Ups
9 Overhead Squats (95 lbs)
18 Pull-Ups
wodwell.com/wod/josh
wodwell.com/wod/jennifer
“JOHNSON”
As Many Rounds as
Possible (AMRAP) in 20
minutes 9 Deadlifts (245
lbs)
8 Muscle-Ups
9 Squat Clean (155 lbs)
wodwell.com/wod/johnson
“JUSTIN”
“JOSHIE”
30-20-10 Reps for Time
Back Squats (Bodyweight)
Bench Presses
(Bodyweight)
Strict Pull-Ups
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
wodwell.com/wod/justin
“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
(35 lbs sandbag, each
hand)
20 Burpees
10 meter Bear Crawl
page 34 of 63
The snatches are full squat
snatches
wodwell.com/wod/joshie
“KALSU”
lbs)
12 GHD Sit-Ups
6 Squat Cleans (155/105
lbs)
6 GHD Sit-Ups
3 Squat Cleans (155/105
lbs)
wodwell.com/wod/jorge
“JT”
21-15-9 Reps For Time
Handstand Push-Ups
Ring Dips
Push-Ups
"JT" was CrossFit's very
first hero WOD.
wodwell.com/wod/jt
“KEVIN”
3 Rounds for Time 32
Deadlifts (185/135 lbs)
32 Hanging Hip Touches
(alternating arms)
800m Running Farmer
Carry (15 lb dumbbells)
For Time 100 Thrusters
(135/95 lbs)
5 Burpees at the top of
every minute
"Hanging Hip Touch"
movement demo
Start with 5 burpees. Then
complete as many
thrusters as possible until
the minute is up. Repeat
until 100 total thrusters are
“KUTSCHBACH”
wodwell.com/wod/kevin
7 Rounds For Time 11 Back
Squats (185/135 lbs)
447 BENCHMARK WODS
December 03, 2016
(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
“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.
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
“KLEPTO”
4 Rounds For Time 27 Box
Jumps (24/20 in)
20 Burpees
11 Squat Cleans (145/100
lbs)
wodwell.com/wod/klepto
page 35 of 63
“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
8 Toes-to-Bar
Then 800 meter Run
wodwell.com/wod/legion-8
“LUKE”
5 Rounds For Time 400
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)
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)
wodwell.com/wod/lee
“LUCE”
6 Rounds For Time 24 Air
wodwell.com/wod/kutschbach
“LEE”
wodwell.com/wod/ledesma
“LOREDO”
10 Jerks (135/95 lbs)
3 Rounds For Time 1000
Meter Run
447 BENCHMARK WODS
December 03, 2016
Squats
24 Push-Ups
24 Walking Lunges
400 Meter Run
wodwell.com/wod/loredo
“LUMBERJACK
20”
For Time 20 Deadlifts
(275/185 lbs)
400 Meter Run
20 Kettlebell Swings (2/1.5
pood)
400 Meter Run
20 Overhead Sqauts
(115/75 lbs)
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
20 Dumbbell Squat Cleans
(45/35 lbs)
400 Meter Run
wodwell.com/wod/lumberjack-20
“MARCO”
3 Rounds for Time 21 PullUps
15 Handstand Push-Ups
9 Thrusters (135/95 lbs)
wodwell.com/wod/marco
page 36 of 63
10 Muscle-Ups
100 Air Squats
400 meter Run
wodwell.com/wod/luke
Wearing a 20 pound vest
wodwell.com/wod/luce
“LUMPY”
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
(135/95 lbs)
wodwell.com/wod/lumpy
“MARSTON”
AMRAP in 20 minutes 1
Deadlift (405/285 lbs)
10 Toes-to-Bar
15 Bar Facing Burpees
wodwell.com/wod/marston
“MAUPIN”
4 Rounds for Time 800
meter Run
49 Push-Ups
49 Sit-Ups
49 Air Squats
wodwell.com/wod/maupin
“MANION”
7 Rounds For Time 400
meter Run
29 Back Squats (135/95
lbs)
wodwell.com/wod/manion
“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
“MCCLUSKEY”
3 Rounds For TIme 9
Muscle-Ups
15 Burpee Pull-Ups
21 Pull-Ups
447 BENCHMARK WODS
December 03, 2016
“MATT B.”
“MCGHEE”
5 Rounds For Time 5
Burpees
10 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (20/14
lbs)
30 Push-Ups
400 meter Run
AMRAP in 30 minutes 5
Deadlifts (275/185 lbs)
13 Push-Ups
9 Box Jumps (24/20 in)
wodwell.com/wod/matt-b
“MCDONALD &
GALAGHER”
2 Rounds for Time 200
meter Run
16 Kettlebell Swings (53/35
lbs)
16 Pull-Ups
16 Front Squats (110/70
lbs)
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)
wodwell.com/wod/mcdonaldgalagher
If you've got a twenty
pound vest or body armor,
wear it.
wodwell.com/wod/mccluskey
wodwell.com/wod/mcghee
“MEADOWS”
“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
“MOOSE”
For Time 1,000 meter Row
Then 10 Rounds of:
7 Bar Facing Burpees
3 Thrusters (95/65 lbs)
Then:
1,200 Meter Run (with med
ball (20/14 lbs))
wodwell.com/wod/moose
“MR. JOSHUA”
Five Rounds for Time 400
Meter Run
page 37 of 63
800 Meter Run
For Time 20 Muscle-Ups
25 Lowers from Inverted
Hang on the Rings
30 Ring Handstand PushUps
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
“MOON”
7 Rounds For Time 10
Hang Split Snatch, Right
Arm (40 lbs)
1 Rope Climb (15 ft)
10 Hang Split Snatch, Left
Arm (40 lbs)
1 Rope Climb (15 ft)
Alternate feet in the split
snatch sets
wodwell.com/wod/moon
447 BENCHMARK WODS
December 03, 2016
“MICHAEL”
3 Rounds For Time 800
meter Run
50 Back Extensions
50 Sit-Ups
wodwell.com/wod/michael
“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
“MOSZER”
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
6 Russian Kettlebell Swings
(53/35 lbs)
If you have a weight vest,
wear it.
wodwell.com/wod/moszer
page 38 of 63
30 Glute-Ham (GHD) SitUps
15 Deadifts (250/165 lbs)
wodwell.com/wod/mr-joshua
“NED”
7 Rounds For Time 11 Back
Squats (BW)
1,000 Meter Row
wodwell.com/wod/ned
“NUKES”
AMRAP in 30 minutes From
0:00-8:00
1 Mile Run
Max Deadlifts (315/205 lbs)
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
movements.
“MORRISON”
50-40-30-20-10 Reps For
Time Wall Ball Shots (20/14
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
1 Mile Run
Partition the Pull-Ups,
Push-Ups, and Squats as
needed. Start and finish
with a Mile run. If you've
got a 20 pound vest or
body armor, wear it.
wodwell.com/wod/murph
“NICK”
12 Rounds For Time 10
Dumbbell Hang Squat
Clean (45 lbs)
6 Handstand Push-Ups on
Dumbbells
wodwell.com/wod/nick
wodwell.com/wod/nukes
447 BENCHMARK WODS
December 03, 2016
“NATE”
As Many Rounds as
Possible (AMRAP) in 20
minutes 2 Muscle-Ups
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)
wodwell.com/wod/nickman
“OMAR”
For Time 10 Thrusters (95
lbs)
15 Bar-Facing Burpees
20 Thrusters (95 lbs)
25 Bar-Facing Burpees
30 Thrusters (95 lbs)
35 Bar-Facing Burpees
wodwell.com/wod/omar
“PAUL”
5 Rounds For Time 50
Double Unders
page 39 of 63
“OZZY”
7 Rounds For Time 11
Deficit Handstand PushUps (6/4 in)
1,000 Meter Run
When this WOD was
published on CrossFit.com
no Rx deficit was specified
for the deficit HSPUs.
We set 6" deficit (4" for
females) as a standard for
this Hero WOD.
“NUTTS”
For Time 10 Handstand
Push-Ups
15 Deadlifts (250 lbs/165
lbs)
25 Box Jumps (30 in/24 in)
50 Pull-Ups
100 Wall Ball Shots (20 lbs,
10 ft/14 lbs, 9 ft)
200 Double-Unders
400 Meter Run (with 45
lb/35 lb plate)
wodwell.com/wod/nutts
wodwell.com/wod/ozzy
“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
“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
For Time 25 Deadlifts
(155/105 lbs)
400 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks
(155/105 lbs)
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)
wodwell.com/wod/patton
447 BENCHMARK WODS
December 03, 2016
35 Knees-to-Elbows
20 Yard Overhead Walk
(185 lbs)
wodwell.com/wod/paul
“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
“RALPH”
4 Rounds For Time 8
Deadlifts (250/165 lbs)
16 Burpees
3 Rope Climbs (15 ft)
600 meter Run
wodwell.com/wod/ralph
“RENÉ”
7 Rounds for Time 400
meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
If you have a 20-lb. weight
vest or body armor, wear
it.
page 40 of 63
“RANDY”
“PHEEZY”
For Time 75 Power
Snatches (75/55 lbs)
3 Rounds For Time 5 Front
Squat (165 lbs/105 lbs)
18 Pull-Ups
5 Deadlifts (225 lbs/155
lbs)
18 Toes-to-Bar
5 Push Jerks (165 lbs/105
lbs)
18 Hand-Release Push-Ups
wodwell.com/wod/randy
“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
“ROBBIE”
As Many Rounds as
Possible (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
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
447 BENCHMARK WODS
December 03, 2016
wodwell.com/wod/rene
“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
“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
“SANTORA”
“RILEY”
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
1 Minute Jerks (155 lbs)
1 Minute Rest
For Time 1.5 Mile Run
150 Burpees
1.5 Mile Run
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
“SCOOTER”
“SEVERIN”
With a Partner in 35
minutes AMRAP in 30
minutes of:
For Time 50 Strict Pull-Ups
100 Hand-Release PushUps
page 41 of 63
If you've got a weight vest
or body armor, wear it.
wodwell.com/wod/riley
“ROCKET”
As Many Rounds as
Possible (AMRAP) in 30
minutes 50 Meter Swim
10 Push-Ups
15 Air Squats
wodwell.com/wod/rocket
“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
447 BENCHMARK WODS
December 03, 2016
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100 meter Sprint
Then, 5 minutes to find a
1-rep-max Partner Deadlift
5k Run
If you've got a 20 pound
vest or body armor, wear
it.
30 Pistols
20 Kettlebell Swings (1.5
pood/1 pood)
10 Handstand Push-Ups
Then 800 Meter Run
wodwell.com/wod/severin
wodwell.com/wod/schmalls
For the AMRAP, have one
partner work while the
other rests, switching after
a 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
“SERVAIS”
For Time 1.5 mile Run
Then 8 rounds of:
19 Pull-Ups
19 Push-Ups
19 Burpees
Then,
400 meter Sandbag Carry
(heavy)
1-mile Farmers Carry
(45/35 lb dumbbells)
“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
“SMALL”
3 Rounds For Time 1000
Meter Row
50 Burpees
50 Box Jumps (24 in)
800 Meter Run
wodwell.com/wod/small
“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
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
wodwell.com/wod/servais
“STEPHEN”
30-25-20-15-10-5 Reps, For
Time GHD Sit-Ups
page 42 of 63
“SHIP”
9 Rounds For Time 7 Squat
Clean (185/135 lbs)
447 BENCHMARK WODS
December 03, 2016
“SHAM”
7 Rounds For Time 11
Deadlifts (BW)
100 Meter Sprint
wodwell.com/wod/sham
“SISSON”
AMRAP in 20 minutes 1
Rope Climb (15 ft)
5 Burpees
200 meter Run
If you've got a 20-lb. vest
or body armor, wear it.
wodwell.com/wod/sisson
“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
needed.
wodwell.com/wod/spehar
“T.J.”
For Time 10 Bench Presses
(185/135 lbs)
10 Strict Pull-Ups
Max Thrusters (135/95 lbs)
page 43 of 63
Back Extensions
Knees-to-Elbows
Romanian Deadlifts (95
lbs)
wodwell.com/wod/stephen
8 Burpee Box Jump (36/30
in)
wodwell.com/wod/ship
“SMYKOWSKI”
“T.U.P.”
For Time 6k Run
60 Burpee Pull-Ups
15-12-9-6-3 Reps For Time
Power Cleans (135/95 lbs)
Pull-Ups
Front Squats (135/95 lbs)
Pull-Ups
If you've got a 30 pound
vest or body armor, wear
it.
wodwell.com/wod/smykowski
wodwell.com/wod/t-u-p
“STRANGE”
“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)
66 Burpees
66 Double-Unders
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)
wodwell.com/wod/strange
“TAYLOR”
4 Rounds for Time 400
Meter Run
5 Burpee Muscle-Ups
wodwell.com/wod/the-don
“THOMPSON”
10 Rounds For Time 1
Rope Climb (15 ft)
Wear a 20-lb vest or body
armor if you have it.
wodwell.com/wod/taylor
447 BENCHMARK WODS
December 03, 2016
Repeat until you have
completed 100 Thrusters.
29 Back Squats (95 lbs)
10 Meter Barbell Farmer
Carry (135 lbs)
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
wodwell.com/wod/terry
Begin the Rope Climbs
seated on the floor.
wodwell.com/wod/thompson
“TOM”
As Many Rounds as
Possible (AMRAP) in 25
minutes 7 Muscle-Ups
11 Thrusters (155/105 lbs)
14 Toes-to-Bar
wodwell.com/wod/tom
“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
aka: "The CIA Seven"
wodwell.com/wod/the-seven
“TK”
As Many Rounds as
Possible (AMRAP) in 20
minutes 8 Strict Pull-Ups
8 Box Jumps (36 in)
12 Kettlebell Swings (2
page 44 of 63
“TREVOR”
For Time (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 of
each movement must be
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
“THE LEGEND”
For Time 4 Pistols
25 Kettlebell Swings (54/35
lbs)
50 Push-Ups
75 Pull-Ups
50 Push-Ups
25 Kettlebell Swings (54/35
lbs)
4 Pistols
wodwell.com/wod/the-legend
“TILLMAN”
7 Rounds For Time 7
Deadlifts (315/205 lbs)
200 meter Sprint
15 Pull Ups
45 seconds Rest
wodwell.com/wod/tillman
“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
(115/75 lbs)
447 BENCHMARK WODS
December 03, 2016
pood)
“TYLER”
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/tumileson
“WALSH”
4 Rounds For Time 22
Burpee Pull-Ups
22 Back Squats (185 lbs)
200 Meter Run (45 lb plate
overhead)
wodwell.com/wod/walsh
“WEIJDT”
5 Rounds for Time 19
Chest-to-Bar Pull-Ups
page 45 of 63
5 Rounds For Time 7
Muscle-Ups
21 Sumo-Deadlift HighPulls (95/65 lbs)
wodwell.com/wod/tyler
“WAR FRANK”
3 Rounds For Time 25
Muscle-Ups
100 Air Squats
35 GHD Sit-Ups
wodwell.com/wod/war-frank
“WESTON”
5 Rounds For Time 1000
meter Row
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
“WILLY”
3 Rounds For TIme 800
Meter Run
5 Front Squats (225/155
lbs)
200 Meter Run
11 Chest-to-Bar Pull-Ups
wodwell.com/wod/tommy-mac
“TULLY”
4 Rounds For Time 200
Meter Swim
23 Dumbell Squat Cleans
(40 lbs)
wodwell.com/wod/tully
“VIOLA”
As Many Rounds as
Possible (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”
4 Round For Time 10 LPull-Ups
15 Push-Ups
15 Chest-to-Bar Pull-Ups
15 Push-Ups
20 Pull-Ups
15 Push-Ups
wodwell.com/wod/weaver
“WHITE”
5 Rounds For TIme 3 Rope
Climbs (15 ft)
447 BENCHMARK WODS
December 03, 2016
12 Box Jumps (30/24 in)
8 Squat Cleans (165/100
lbs)
wodwell.com/wod/weijdt
400 Meter Run
12 Kettlebell Swings (2/1.5
pood)
wodwell.com/wod/willy
“WHITTEN”
“WOEHLKE”
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)
3 Rounds, Each for Time 4
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
wodwell.com/wod/whitten
“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
page 46 of 63
10 Toes-to-Bar
21 Overhead Walking
Lunges (45 lb plate)
400 meter Run
3 minutes Rest between
rounds
wodwell.com/wod/woehlke
“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
"White" was the first
female Hero WOD,
published on CrossFit.com
in 2011. The next was
"Jenny," published in 2014.
wodwell.com/wod/white
“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)
1 Minute Rest
aka: "Brett Wood"
wodwell.com/wod/wood
“ZEUS”
3 Rounds For Time 30 Wall
Ball Shots (20/14 lbs)
447 BENCHMARK WODS
December 03, 2016
30 Sumo Deadlift High-Pull
(75/55 lbs)
30 Box Jump (20 in)
30 Push Presses (75/55 lbs)
30 calorie Row
30 Push-Ups
10 Back Squat
(Bodyweight)
“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
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
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/annie
Complete all reps of each
exercise before moving to
the next. One variant of
this WOD is Upside-Down
Angie
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
“CANDY”
5 Rounds for Time 20 PullUps
40 Push-Ups
60 Air Squats
Related variants: Cindy,
Chelsea, Mary, Maggie
wodwell.com/wod/candy
“CHRISTINE”
3 Rounds for Time 500
page 47 of 63
447 BENCHMARK WODS
December 03, 2016
“CHARLOTTE”
“CHELSEA”
21-15-9 Reps, For Time
Overhead Squats (95/65
lbs)
Sumo Deadlift High Pull
(95/65 lbs)
Each Minute on the Minute
(EMOM) in 30 minutes 5
Pull-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 related
to Chelsea, Candy, Mary,
Maggie
wodwell.com/wod/cindy
Score is total number of 1minute 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
“DIANE”
21-15-9 Reps For Time
Deadlift (225/155 lbs)
Handstand Push-Ups
A variant of this
WOD, which
replaces handstand push-u
ps with handstand walks is
"Roaming Diane."
wodwell.com/wod/diane
page 48 of 63
“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
meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20 in)
wodwell.com/wod/christine
“CLAUDIA”
5 Rounds for Time 20
Dumbbell Swings (55 lbs)
400 Meter Run
wodwell.com/wod/claudia
“EASY MARY”
As Many Rounds as
Possible in 20 minutes 5
Handstand Push-Ups
10 Pull-Ups
25 Air Squats
This is a variant of Mary.
Also see: Special Mary,
Mary XXX, Candy, Maggie,
Cindy, Cindy XXX, Chelsea.
wodwell.com/wod/easy-mary
“FRACTURED
FRAN”
5 Rounds for Time 9
Thrusters (95/65 lbs)
9 Pull-Ups
This is a variant of "Fran."
Although the two variants
have the same weight and
447 BENCHMARK WODS
December 03, 2016
“ELIZABETH”
21-15-9 Reps For Time
Squat Cleans (135/95 lbs)
Ring Dips
wodwell.com/wod/elizabeth
“FRAN”
21-15-9 Reps For Time
Thrusters (95/65 lbs)
Pull-Ups
Variants include "Heavy
Fran," "Fractured Fran,"
"Strung-Out Backwards
and Upside-Down Fran,"
"Franzilla," "Frantasy Land"
50
75
30
60
90
Push-Ups
Air Squats
Pull-Ups
Push-Ups
Air Squats
This is a variant of Cindy.
Also see Mary XXX.
wodwell.com/wod/fractured-fran
wodwell.com/wod/cindy-xxx
“DOUBLE
GRACE”
For Time 60 Clean and Jerk
(135/95 lbs)
This is a variant of "Grace."
wodwell.com/wod/double-grace
wodwell.com/wod/fran
“HARD CINDY”
As Many Rounds as
Possible in 20 minutes 5
Weighted Pull-Ups (35/25
lbs)
10 Push-Ups (with feet on
30/24" box)
15 Air Squats (with 45/35
lb plate)
This is a variant of Cindy
wodwell.com/wod/hard-cindy
“EVA”
5 Rounds For Time 800
Meter Run
30 Kettlebell Swings (2
pood)
30 Pull-Ups
wodwell.com/wod/eva
“GRACE”
For Time 30 Clean-andJerks (135/95 lbs)
aka: "Amazing Grace."
Power cleans or full cleans
are acceptable. Athlete
may re-set after the clean
page 49 of 63
number of reps (the work
is identical), each has a
different rep scheme. See
also: Franzilla, Heavy Fran,
Run and Get Fran, StrungOut Backwards and
Upside-Down Fran.
“GWEN”
15-12-9 Reps Clean-andJerk
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
floor is a foul. Use same
load for each set. Rest as
needed between sets.
wodwell.com/wod/gwen
“HEAVY FRAN”
15-12-9 Reps For Time
Thrusters (135/95 lbs)
Weighted Pull-Ups (45/30
lbs)
For weighted 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
447 BENCHMARK WODS
December 03, 2016
“HELEN”
3 Rounds For Time 400
meter Run
21 Kettlebell Swings (1.5/1
pood)
12 Pull-Ups
Start each round with a
400 meter run, then 21-159 rep rounds of Kettlebell
Swings and Pull-Ups.
or catch the bar in the rack
position for the clean and
push straight into the jerk
without pausing. However
snatches are not allowed.
"Double Grace" is a variant
that doubles the number of
reps. Substitute clean-andjerks with snatches and
you get "Isabel."
legs. This is a variant of
Fran. See also: Fractured
Fran, Franzilla, Run and
Get Fran, Strung-Out
Backwards and UpsideDown Fran, Frantasy Land.
wodwell.com/wod/grace
For Time 1,000 Meter Row
50 Thrusters (45 lbs)
30 Pull-Ups
wodwell.com/wod/helen
“HEATHER”
“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
"Karen" and "Isabel"
3 Rounds For Time 550
meter Row
12 Deadlifts (225/155 lbs)
21 Rings Dips
wodwell.com/wod/heather
“ISABEL”
For Time 30 Snatches
(135/95 lbs)
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
page 50 of 63
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."
wodwell.com/wod/heavy-fran
“JACKIE”
RX bar weight is the same
for men and women.
wodwell.com/wod/jackie
“KELLY”
5 Rounds For Time 400
Meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14
lbs)
wodwell.com/wod/kelly
“LUCY”
5 Rounds for Time 5 Pullups
10 Burpees
400 Meter Run
wodwell.com/wod/isabel
wodwell.com/wod/lucy
447 BENCHMARK WODS
December 03, 2016
“LYNNE”
5 Rounds for Max Reps
Bench Press (BW)
Pull-Ups
“KAREN”
For Time 150 Wall Ball
Shots (20/14 lbs)
wodwell.com/wod/karen
wodwell.com/wod/lynne
“LOLA”
“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
Mary XXX. See also: Cindy,
Cindy XXX, Chelsea,
Candy, Maggie.
wodwell.com/wod/mary
“NASTY GIRLS”
3 Rounds For Time 50 Air
Squats
7 Muscle-Ups
10 Hang Power Cleans
(135/95 lbs)
wodwell.com/wod/nasty-girls
“ROSA”
5 Rounds for Time 10
Handstand Push-Ups
400 meter Run
page 51 of 63
5 Rounds For Time 30
Double Unders
20 Knees-to-Elbows
10 Handstand Push-Ups
wodwell.com/wod/lola
“MAGGIE”
5 Rounds for Time 20
Handstand Push-Ups
40 Pull-Ups
60 Pistols (Alternating
Legs)
Related
variants: Candy, Cindy,
Chelsea, Mary
“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)
wodwell.com/wod/maggie
“MARY XXX”
As Many Reps as Possible
in 20 minutes 10
Handstand Push-Ups
20 Pistols (alternating legs)
30 Pull-Ups
15 Handstand Push-Ups
30 Pistols (alternating legs)
45 Pull-Ups
This WOD is a variant of
the classic "Diane," which
involves handstand pushups instead of
handstand walks.
wodwell.com/wod/roaming-diane
“SPECIAL
447 BENCHMARK WODS
December 03, 2016
wodwell.com/wod/rosa
“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".
wodwell.com/wod/upside-angie
20
40
60
25
50
75
30
60
90
Handstand Push-Ups
Pistols (alternating legs)
Pull-Ups
Handstand Push-Ups
Pistols (alternating legs)
Pull-Ups
Handstand Push-Ups
Pistols (alternating legs)
Pull-Ups
This is a variant of Mary.
Also see: Easy Mary,
Special Mary, Cindy XXX.
wodwell.com/wod/mary-xxx
“NICOLE”
As Many Rounds as
Possible (AMRAP) in 20
minutes 400 Meter Run
Max Reps Pull-Ups
Score is total of un-broken
Pull-Ups completed each
round.
wodwell.com/wod/nicole
“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
page 52 of 63
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.
wodwell.com/wod/special-mary
447 BENCHMARK WODS
December 03, 2016
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" (1,000
Meter Row instead of Run).
wodwell.com/wod/running-jackie
QUALIFIERS
“ECC
QUALIFIERS
15.1”
“ECC
QUALIFIERS
15.2”
“ECC
QUALIFIERS
15.3”
With a Running Clock As
Many Rounds as Possible
(AMRAP) in 5 Minutes (from
0:00-5:00):
10 Bar-Facing Burpees
15 Thrusters (95/65 lbs)
20 Chest-to-Bar Pull-Ups
With a Running Clock As
Many Rounds as Possible
(AMRAP) in 5 Minutes (from
0:00-5:00)
5 Bar Muscle-Ups
5 Squat Cleans (155/105
lbs)
5 Box Jumps (40/30 lbs)
As Many Rounds as
Possible 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
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
page 53 of 63
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
Then, For time (starting at
10:00):
18-12-6 Repetitions of
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-qualifiers-
447 BENCHMARK WODS
December 03, 2016
25 Overhead Squats
(135/95 lbs)
Deadlifts (275/185 lbs)
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 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
finish at 17:00, your score
for part 3 is 7:00).
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-qualifiers15-1
“GRANITE
GAMES
QUALIFIERS
15.1”
As Many Rounds as
Possible in 10 minutes 5
Hang Squat Cleans
(155/105 lbs)
7 Bar-Facing Burpees
wodwell.com/wod/granitegames-qualifiers-15-1
wodwell.com/wod/ecc-qualifiers15-2
“GRANITE
GAMES
QUALIFIERS
15.2”
With a Running Clock 6
Minutes (0:00-6:00) to
Establish:
1 Rep Max Snatch
Then, As Many Rounds as
Possible (AMRAP) in 8
page 54 of 63
15-3
“GRANITE
GAMES
QUALIFIERS
15.3”
As Many Rounds as
Possible 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”
As Many Rounds as
Possible 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
“GRANITE
447 BENCHMARK WODS
December 03, 2016
“GRANITE
GAMES
QUALIFIERS
15.4”
As Many Rounds as
Possible 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
wodwell.com/wod/granitegames-qualifiers-15-4
“GRANITE
GAMES
QUALIFIERS
16.3”
As Many Rounds as
Possible (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
page 55 of 63
Minutes (6:00-14:00):
30 Double-Unders
15 Chest-to-Bar Pull-ups
30 Double-Unders
15 Toes-to-Bar
Then, 6 Minutes (14:0020:00) to Establish:
1-Rep Max Snatch
wodwell.com/wod/granitegames-qualifiers-15-2
“GRANITE
GAMES
QUALIFIERS
16.1”
As Many Rounds as
Possible 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/granite-
GAMES
QUALIFIERS
16.5”
As Many Rounds As
Possible (AMRAP) in 14
minutes 70 Double-Unders
7 Ring Muscle-Ups
7 Snatches (155/105 lbs)
wodwell.com/wod/granitegames-qualifiers-16-5
“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
“OPEN 11.1”
As Many Reps as Possible
(AMRAP) in 10 minutes 30
Double-Unders
15 Power Snatches (75/55
lbs)
This WOD was repeated as
"Open 14.1."
wodwell.com/wod/open-11-1
447 BENCHMARK WODS
December 03, 2016
“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.
wodwell.com/wod/the-motivator
“OPEN 11.2”
As Many Reps as Possible
in 15 minutes 9 Deadlifts
page 56 of 63
games-qualifiers-16-1
“GRANITE
GAMES
QUALIFIERS
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
“LURONG
CHAMPION
TEST”
As Many Reps as Possible
in 23 minutes Max
Deadlifts (155/100 lbs)
1 minute Rest
Max Box Jump Overs
(30/24")
1 minute Rest
Max Hang Power Cleans
(155/100 lbs)
1 minute Rest
Max Muscle-Ups
1 minute Rest
Max Thrusters (155/100
lbs)
1 minute Rest
Max Row for calories
1 minute Rest
“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”
Complete as Many Reps as
Possible 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
“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 13.3"
447 BENCHMARK WODS
December 03, 2016
(155/100 lbs)
12 Push-Ups
15 Box Jumps (24/20 in)
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)
wodwell.com/wod/open-11-5
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.
wodwell.com/wod/champion-test
“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
wodwell.com/wod/open-12-2
“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)
page 57 of 63
“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)
7 Bar-Facing Burpees
Max Ground-to-Overhead
(225/155 lbs)
wodwell.com/wod/the-olympian
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
jerk, etc.)
wodwell.com/wod/open-13-2
“OPEN 13.5”
As Many Reps as Possible
in 4 minutes 15 Thrusters
(100/65 lbs)
15 Chest-to-Bar Pull-ups
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.
wodwell.com/wod/open-13-5
447 BENCHMARK WODS
December 03, 2016
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 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
“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
If time permits, after
finishing the muscle-ups,
start over from wall balls.
Open 13.3 is a repeat
of "Open 12.4"
wodwell.com/wod/open-13-3
“OPEN 14.1”
As Many Reps as Possible
(AMRAP) in 10 minutes 30
Double-Unders
15 Power Snatches (75/55
lbs)
This WOD is a repeat of
"Open 11.1."
wodwell.com/wod/open-14-1
“OPEN 11.6”
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 11.6 was repeated in
the 2012 CrossFit Games
Open as "Open 12.5"
“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)
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 &
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
wodwell.com/wod/open-11-6
As soon as the clock
page 58 of 63
447 BENCHMARK WODS
December 03, 2016
“OPEN 14.4”
“OPEN 12.3”
As Many Rounds and Reps
as Possible in 14 minutes
60 Calorie Row
50 Toes-to-Bars
40 Wall-Ball Shots (20/14
lbs) (10/9 ft target)
30 Cleans (135 lb)
20 Muscle-Ups
As Many Reps as Possible
in 18 minutes 15 Box
Jumps (24/20 in)
12 Push Press (115/75 lbs)
9 Toes-to-Bar
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 13.1”
wodwell.com/wod/open-14-4
“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:
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
page 59 of 63
wodwell.com/wod/open-12-3
As Many Reps as Possible
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
Snatch (210/120 lbs)- As
Many Reps as Possible
In the case of a tie, the
athlete with the faster time
to finish their last complete
set of Snatches will be
ranked higher.
wodwell.com/wod/open-13-1
“OPEN 13.4”
As Many Reps as Possible
in 7 minutes 3 Clean-andJerks (135/95 lbs)
3 Toes-to-Bars
6 Clean-and-Jerks (135/95
lbs)
6 Toes-to-Bars
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.
wodwell.com/wod/open-15-1
“OPEN 15.4”
As Many Reps as Possible
(AMRAP) in 8 minutes 3
Handstand Push-Ups
3 Cleans (185/125 lbs)
6 Handstand Push-Ups
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
447 BENCHMARK WODS
December 03, 2016
Follow the pattern until you
fail to complete both
rounds.
This WOD is a repeat of
"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)
wodwell.com/wod/open-15-5
“OPEN 16.3”
AMRAP in 7 minutes 10
Power Snatches (75/55 lbs)
3 Bar Muscle-Ups
wodwell.com/wod/open-16-3
“WZA ONLINE
CHALLENGE
17.1”
6
1
1
1
1
Reps For Load 1 Clean
Front Squat
Shoulder-to-Overhead
Back Squat
Shoulder-to-Overhead
Athlete must find their max
weight for the full 5 reps
(known as "Bear Complex")
without dropping the bar.
page 60 of 63
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-13-4
“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
of:
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"
wodwell.com/wod/open-14-2
pattern until time is up
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
lbs)
If completed before 12
minutes, continue until 16
minutes:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175
lbs)
If completed before 16
minutes, continue until 20
minutes:
447 BENCHMARK WODS
December 03, 2016
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
“WZA ONLINE
CHALLENGE
17.5”
AMRAP in 17 minutes 20
Handstand Push-Ups
20 Pistols (alternating legs)
20 Pull-Ups
20 Wall Balls (20/14 lbs)
(10ft)
wodwell.com/wod/wza-onlinechallenge-17-5
“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
begin the next round.
Score will be the total
number of repetitions
completed before the 14minute time cap.
wodwell.com/wod/open-15-3
“OPEN 16.1”
AMRAP in 20 Minutes in 20
minutes 25 ft Overhead
Walking Lunges (95/65 lbs)
8 Bar-Facing Burpees
25 ft Overhead Walking
Lunges (95/65 lbs)
8 Chest-to-Bar Pull-Ups
page 61 of 63
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.
wodwell.com/wod/open-16-2
“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
“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
447 BENCHMARK WODS
December 03, 2016
wodwell.com/wod/open-16-1
“OPEN 16.4”
AMRAP in 13 minutes 55
Deadlifts (225/155 lbs)
55 Wall-Balls (20/14 lbs)
55 calorie Row
55 Handstand Push-Ups
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
wodwell.com/wod/open-16-4
“WZA ONLINE
CHALLENGE
17.2”
AMRAP in 7 minutes 21-159 Reps of:
Deadlifts (225/155 lbs)
Overhead Squats (135/105
lbs)
And 50 Double-Unders
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
“WZA ONLINE
page 62 of 63
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
“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
447 BENCHMARK WODS
December 03, 2016
CHALLENGE
17.6”
AMRAP in 15 minutes 10-86-4-2 Reps of
Hang Power Cleans
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.
wodwell.com/wod/wza-onlinechallenge-17-6
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
page 63 of 63