My Favorites
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Fight Gone Bad
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Wall
Balls, 10 ft Target
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55lbs Kettlebell High Pull
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75lbs Shoulder Push Press
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20" Box Jumps
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Ergo Rowing Machine
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For 1-minute at each station do as many reps as you can
then immediately move to the next station. Once
all stations are completed, rest 1-minute. Repeat
3 times. Add up your total number of reps and
calories on the rower for your score.
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Filthy Fifty
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50 24" Box Jumps
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50 Jumping Pull-ups
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50 Kettlebell Swings 36lbs
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50 Walking Lunges
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50 Knees to Elbows
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50 Push Presses, 45lbs
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50 Back Extensions
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50 Wall Balls, 20lbs Ball
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50 Burpees
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50 Double Unders
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For time, do all 10 exercises 50x's in any order but
must complete all 50 reps before moving on.
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Tabata Challenge
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Air Squats
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Pull-Ups
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Push-Ups
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Sit-Ups
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Ergo Rowing
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For 8 rounds, do 20 seconds of reps and 10 seconds rest
for each exercise. Record your number of reps for
each round. Add up the total of your lowest score
for each exercise.
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The Benchmark Girls
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Angie
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100 Pull-ups
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100 Push-ups
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100 Sit-ups
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100 Squats
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For Time
Complete all reps of each exercise before moving to the
next.
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Barbara
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20 Pull-ups
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30 Push-ups
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40 Sit-ups
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50 Squats
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5 rounds for time
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Chelsea
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5 Pull-ups
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10 Push-ups
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15 Squats
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Each min on the min for 30 min
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Cindy
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5 Pull-ups
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10 Push-ups
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15 Squats
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As many rounds as possible in 20 min
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Diane
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Deadlift 225 lbs
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Handstand push-ups
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21-15-9 reps, for time
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Elizabeth
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Clean 135 lbs
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Ring Dips
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21-15-9 reps, for time
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Fran
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Thruster 95 lbs
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Pull-ups
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21-15-9 reps, for time
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Grace
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Clean and Jerk 135 lbs
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30 reps for time
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Helen
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400 meter run
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1.5 pood Kettlebell swing x 21
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Pull-ups 12 reps
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3 rounds for time
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Isabel
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Snatch 135 pounds
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30 reps for time
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Jackie
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1000 meter row
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Thruster 45 lbs (50 reps)
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Pull-ups (30 reps)
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For time
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Karen
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Wall-ball 150 shots
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For time
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Linda
(aka "3 bars of death")
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Deadlift 1 1/2 BW
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Bench BW
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Clean 3/4 BW
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10/9/8/7/6/5/4/3/2/1 rep
rounds for time
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Mary
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5 Handstand push-ups
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10 1-legged squats
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15 Pull-ups
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As many rounds as possible in 20 min
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Nancy
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400 meter run
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Overhead squat 95 lbs x 15
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5 rounds for time
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The New Girls
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Annie
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Double-unders
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Sit-ups
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50-40-30-20 and 10 rep rounds; for time
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Eva
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Run 800 meters
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2 pood KB swing, 30 reps
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30 pullups
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5 rounds for time.
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Kelly
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Run 400 meters
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30 box jump, 24 inch box
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30 Wall ball shots, 20 pound ball
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Five rounds for time
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Lynne
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Bodyweight bench press (e.g., same amount on bar as you
weigh)
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pullups
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5 rounds for max reps. There is NOtime
component to this WOD.
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Nicole
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Run 400 meters
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Max rep Pull-ups
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As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.
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