Start Your Wod Hunt

2008 Workout B

5 Rounds For Time

5 Deadlifts (275 / 185 lbs)

10 Burpees

2009 Event 5

3 Rounds For Time

30 Wall Balls (20 / 14 lbs)

30 Squat Snatch (75 / 45 lbs)

2009 Event 7

8 Minutes AMRAP

4 Hand Stand Push Ups

8 Kettlebell Swings (32 / 24 kg)

12 GHD Sit Ups

2009 Event 8

AMRAP

15 Cleans (155 / 100 lbs)

30 Toes to Bar

30 Box Jumps

15 Muscle Ups

30 DB Push Press (x2 40 / 25 lbs)

30 Double Unders

15 Thrusters (135 / 95 lbs)

30 Pull Ups

30 Burpees

300ft OH Walking Plate Lunges (45 / 25 lbs)

2010 Cleans-Hand Stand Push Ups

7 Rounds For Time

3 Cleans (205 / 135 lbs)

4 Hand Stand Push Ups

2010 Deadlift-Pistol-Double Unders

7 Minutes AMRAP

7 Deadlifts (315 / 205 lbs)

30m Run

14 Pistols

21 Double Unders

30m Run

2010 Final 2

3 Rounds For Time

30 Toes to Bar

21 Ground to Overhead (95 / 65 lbs)

2010 Pyramid Double Helen

For Time

1200m Run

63 Kettlebell Swings (1.5 / 1.5 pood)

36 Pull Ups

800m Run

42 Kettlebell Swings (1.5 / 1.5 pood)

24 Pull Ups

400m Run

21 Kettlebell Swings (1.5 / 1.5 pood)

12 Pull Ups

2012 Chipper

For Time

10 OH Squats (155 / 105 lbs)

10 Box Jump Overs

10 Thrusters (135 / 95 lbs)

10 Power Cleans (205 / 125 lbs)

10 Toes to Bar

10 Burpee Muscle Ups

10 Toes to Bar

10 Power Cleans (205 / 125 lbs)

10 Thrusters (135 / 95 lbs)

10 Box Jump Overs

10 OH Squats (155 / 105 lbs)

2012 Track Triplet

3 Rounds For Time

8 Snatch (115 / 75 lbs)

7 Muscle Ups

400m Run

2013 Legless

For Time

27 Thrusters (95 / 65 lbs)

4 Legless Rope Climbs

21 Thrusters (95 / 65 lbs)

3 Legless Rope Climbs

15 Thrusters (95 / 65 lbs)

2 Legless Rope Climbs

9 Thrusters (95 / 65 lbs)

1 Legless Rope Climbs

2013 Sprint Chipper

For Time

21 GHD Sit Ups

15 Snatch (165 / 100 lbs)

9 Burpees

2017 Run Swim Run

For Time

1.5 mile Run

500m Swim

1.5 mile Run

2018 30 Muscle Ups

For Time

30 Muscle Ups

2018 Bicouplet 1

For Time

Snatch (85 / 55 lbs)

Chest to Bar

2018 Bicouplet 2

12-9-6 For Time

Snatch (135 / 85 lbs)

Muscle Ups

2019 First Cut

4 Rounds For Time

400m Run

3 Legless Rope Climbs

7 Squat Snatch (185 / 130 lbs)

30TH BIRTHDAY WOD

3 Rounds For Time

30 Toes to Bar

12 Deadlifts (80 / 50 kg)

10 Bar Facing Burpees

19 DB Push Press (x2 22 / 15 kg)

89 Double Unders

31ST BIRTHDAY WOD

For Time

31 Power Cleans (40 / 30 kg)

31 Push Jerks (40 / 30 kg)

31 Sumo Deadlift High Pulls (40 / 30 kg)

31 Bar Over Burpees

500 Posts

For Time

100 cals Row

100 Box Jump Overs

100 Wall Balls (9 / 6 kg)

100 Power Snatch (32 / 20 kg)

100 Bar Facing Burpees

Partition reps in any way

50K WOD

For Time

50 DB Snatch (22 / 15 kg)

50 Push Ups

50 Clean and Jerks (35 / 20 kg)

50 Double Unders

50 Wall Balls (9 / 6 kg)

Aim For The Bushes

For Time

1000m Run

50 Box Jumps

1000m Run

30 Burpee Box Jumps

Amanda

9-7-5 For Time

Muscle Ups

Squat Snatch (135 / 95 lbs)

Amanda .45

13-11-9-7-5 For Time

Muscle Ups

Squat Snatch (135 / 95 lbs)

Amazing Yen

11 Rounds For Time

11 Toes to Bar

11 Box Jumps

Angie

For Time

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

Annie

50-40-30-20-10 For Time

Double Unders

Sit Ups

Atalanta

For Time

1 mile Run

100 Hand Stand Push Ups

200 Pistols

300 Pull Ups

1 mile Run

Men to wear 20lb vest, women 14lb.

ATALANTA SPRINT

For Time

100m Run

10 Hand Stand Push Ups

20 Pistols

30 Pull Ups

100m Run

Auld Lange Syne 21

33 - 21 - 9 For Time

Thrusters (42 / 30 kg)

Deadlifts (42 / 30 kg)

Bar Facing Burpees

Baby Angie

For Time

20 Strict Pull Ups

20 Push Ups

20 Sit Ups

20 Air Squats

BAD SANTA

For Time

50 Toes to Bar

50 Burpee Box Overs

50 Power Snatch (40 / 30 kg)

50 Bar Over Burpees

50 Wall Balls (9 / 6 kg)

50 Burpees

Barbara

5 Rounds For Time

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

3 minutes rest between rounds

Bring On The Yams

4 Rounds For Time

200m Row

15 Deadlifts (80 / 50 kg)

10 Devils Press (x2 22 / 15 kg)

5 Muscle Ups

CF Open 20.1

10 Rounds For Time

8 Ground to Overhead (95 / 65 lbs)

10 Bar Facing Burpees

CF Open 20.1 Scaled

10 Rounds For Time

8 Ground to Overhead (65 / 45 lbs)

10 Bar Facing Burpees

CF Open 20.2

20 Minutes AMRAP

4 DB Thrusters (x2 50 / 35 lbs)

6 Toes to Bar

24 Double Unders

CF Open 20.2 Scaled

20 Minutes AMRAP

4 DB Thrusters (x2 35 / 20 lbs)

6 Knee Raises

24 Single Unders

CF Open 20.5

For Time

40 Muscle Ups

80 cals Row

120 Wall Balls (20 / 14 lbs)

Partition the work in anyway

CF Open 20.5 Scaled

For Time

40 Pull Ups

80 cals Row

120 Wall Balls (14 / 10 lbs)

Partition the work in anyway

Chelsea

30 Minutes EMOM

5 Pull Ups

10 Push Ups

15 Air Squats

Cindy

20 Minutes AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Damn Diane

3 Rounds For Time

15 Deadlifts (315 / 205 lbs)

15 Hand Stand Push Ups

HSPU deficit 2" female and 3.5" male

DB LINDA CHIPPER

For Time

100 DB Deadlifts (x2 22 / 15 kg)

80 DB Bench Press (x2 22 / 15 kg)

60 DB Hang Cleans (x2 22 / 15 kg)

40 DB Bench Press (x2 22 / 15 kg)

20 DB Deadlifts (x2 22 / 15 kg)

DESCENDING DT

10-9-8-7-6-5-4-3-2-1 For Time

Deadlifts (60 / 40 kg)

Hang Power Cleans (60 / 40 kg)

Push Jerks (60 / 40 kg)

DEVIL MAY CRY

For Time

30 Devils Press (x2 22 / 15 kg)

30 cals Assault Bike

30 Devils Press (x2 22 / 15 kg)

30 cals Assault Bike

30 Devils Press (x2 22 / 15 kg)

Diane

21-15-9 For Time

Deadlifts (225 / 155 lbs)

Hand Stand Push Ups

Double DT

10 Rounds For Time

12 Deadlifts (155 / 105 lbs)

9 Hang Power Cleans (155 / 105 lbs)

6 Push Jerks (155 / 105 lbs)

Double Grace

For Time

60 Clean and Jerks (135 / 95 lbs)

Dub Step

For Time

300 Double Unders

150 DB Box Step Ups (22 / 15 kg)

Partition work in any way

Elizabeth

21-15-9 For Time

Cleans (135 / 95 lbs)

Ring Dips

Eva

5 Rounds For Time

800m Run

30 Kettlebell Swings (2 / 1 pood)

30 Pull Ups

Eva's Child

15 Minutes AMRAP

200m Run

10 Kettlebell Swings (32 / 24 kg)

10 Pull Ups

FIBONACCI

For Time

1 Wall Balls (9 / 6 kg)

2 Burpees

3 Double Unders

5 Wall Balls (9 / 6 kg)

8 Burpees

13 Double Unders

21 Wall Balls (9 / 6 kg)

34 Burpees

55 Double Unders

89 Wall Balls (9 / 6 kg)

144 Burpees

233 Double Unders

FOR THE BRAND

For Time

100 Burpees

50 Squats (85 / 60 kg)

25 Power Cleans (70 / 48 kg)

Fran

21-15-9 For Time

Thrusters (95 / 65 lbs)

Pull Ups

Fran n Diane Light

21 - 15 - 9 For Time

Thrusters (35 / 20 kg)

Pull Ups

Deadlifts (80 / 55 kg)

Push Ups

Friendly Fran

3 Rounds For Time

21 Thrusters (115 / 85 lbs)

21 Chest to Bar

Grace

For Time

30 Clean and Jerks (135 / 95 lbs)

Grace Goes For A Run

For Time

10 Clean and Jerks (60 / 42 kg)

800m Run

10 Clean and Jerks (60 / 42 kg)

400m Run

10 Clean and Jerks (60 / 42 kg)

200m Run

Groundhog Day

50 Rounds For Time

3 Bar Over Burpees

2 Deadlifts (60 / 40 kg)

1 Thrusters (60 / 40 kg)

Happy Place Turf Moor

30 Minutes AMRAP

15 Thrusters (42 / 25 kg)

15 Burpees

15 Power Snatch (42 / 25 kg)

15 Burpees

150 Double Unders

Heavy 17.5

10 Rounds For Time

9 Thrusters (125 / 85 lbs)

35 Double Unders

Heavy DT

5 Rounds For Time

12 Deadlifts (205 / 145 lbs)

9 Hang Power Cleans (205 / 145 lbs)

6 Push Jerks (205 / 145 lbs)

Helen

3 Rounds For Time

400m Run

21 Kettlebell Swings (24 / 16 kg)

12 Pull Ups

HOLIDAY ARMADILLO

20-18-16-14...6-4-2 For Time

Box Jump Overs

Wall Balls (9 / 6 kg)

I Hate Rachel Club

For Time

100 cals Assault Bike

80 Double Unders

60 Kettlebell Swings (24 / 16 kg)

40 Wall Balls (9 / 6 kg)

20 Burpees

Isabel

For Time

30 Snatch (135 / 95 lbs)

Jackie

For Time

1000m Row

50 Thrusters (45 / 35 kg)

30 Pull Ups

JACK SKELLINGTON

6 Rounds For Time

50 Air Squats

25 Power Snatch (62 / 42 kg)

10 Toes to Bar

400m Run

Jingle Kettle Bells

7 -14 - 21 - 14 - 7 For Time

Kettlebell Swings (32 / 24 kg)

KB OH Squats (32 / 24 kg)

KB Deadlifts (x2 32 / 24 kg)

Goblet Squats (32 / 24 kg)

Karen

For Time

150 Wall Balls (20 / 14 lbs)

KB NICOLE

20 Minutes AMRAP

400m Run

20 Kettlebell Swings (28 / 20 kg)

KC Superbowl WOD

For Time

54 Double Unders

31 Push Press (40 / 25 kg)

20 Burpees

Wall Balls (9 / 6 kg)

1 Ring Muscle Ups

Kelly

5 Rounds For Time

400m Run

30 Box Jumps

30 Wall Balls (20 / 14 lbs)

Linda

10-9-8-7-6-5-4-3-2-1 For Time

Deadlifts (1.5 bodyweight)

Bench Press ( bodyweight)

Cleans (0.75 bodyweight)

Living Room Jackie

For Time

100 Burpees

30 DB Thrusters (x2 22 / 15 kg)

30 DB Deadlifts (x2 22 / 15 kg)

Lucky Sevens

7 Rounds For Time

7 Wall Balls (9 / 6 kg)

7 Pull Ups

7 Hand Stand Push Ups

7 Air Squats

7 DB Snatch (22 / 15 kg)

7 DB Push Press (x2 22 / 15 kg)

7 Power Cleans (50 / 30 kg)

Lynne

For Reps

Max Bench Press

Max Pull Ups

Marathon Row

For Time

42195m Row

Mary

20 Minutes AMRAP

5 Hand Stand Push Ups

10 Pistols

15 Pull Ups

Muscle Up Biathlon

For Time

400m Run

18 Muscle Ups

400m Run

15 Muscle Ups

400m Run

12 Muscle Ups

If theres a break in muscle ups, run 200m

Nancy

5 Rounds For Time

400m Run

15 OH Squats (95 / 65 )

Nasty Nancy

5 Rounds For Time

500m Run

15 OH Squats (185 / 125 lbs)

15 Bar Facing Burpees

Naughty Nancy

4 Rounds For Time

600m Run

25 OH Squats (140 / 95 lbs)

Nicole

20 Minutes AMRAP

400m Run

Max Pull Ups

NO PLACE LIKE HOME

25 - 50 - 25 For Time

Push Ups

Air Squats

Burpees

Sit Ups

ONE YEAR ANNIVERSARY WOD

For Time

15 cals Row

15 Sit Ups

15 DB Push Press (x2 22 / 15 kg)

11 Pull Ups

3 Clean and Jerks (60 / 40 kg)

20 Box Jump Overs

21 Hand Stand Push Ups

QUEENS GAMBIT

2 Rounds For Time

8 Bar Facing Burpees

2 Cleans (100 / 70 kg)

2 Front Squats (100 / 70 kg)

2 Push Jerks (100 / 70 kg)

1 Thrusters (100 / 70 kg)

1 Cluster (100 / 70 kg)

Ricky Bobby

For Time

120 Jumping Lunges

80 Air Squats

40 OH Lunges (22 / 15 kg)

20 Front Squats (65% / 65% 1RM)

Run Karen Run

For Time

800m Run

150 Wall Balls (9 / 6 kg)

800m Run

Shaken Not Stirred

7 Rounds For Time

7 Push Ups

7 Air Squats

7 Pull Ups

7 DB Clusters (x2 22 / 15 kg)

SO FRESH

For Time

30 Power Cleans (60 / 40 kg)

20 Bar Facing Burpees

10 Squat Cleans (80 / 55 kg)

Stone Cold Stunner

6 Rounds For Time

3 Thrusters (80 / 60 kg)

16 DB Hang Clean and Jerks (x2 22 / 15 kg)

3 Devils Press (x2 22 / 15 kg)

16 Push Ups

THAT'S THE BOTTOM LINE

6 Rounds For Time

3 Squats (100 / 70 kg)

16 Air Squats

3 Strict Press (55 / 35 kg)

16 Wall Balls (9 / 6 kg)

THE 5 D'S OF CROSSFIT

For Time

100 Double Unders

20 DB Hang Clean and Jerks (x2 22 / 15 kg)

20 Deadlifts (90 / 60 kg)

20 Devils Press (x2 22 / 15 kg)

100 Double Unders

THE 5 P'S OF CROSSFIT

For Time

30 Pull Ups

30 Push Ups

30 Pistols

30 Push Jerks (60 / 42 kg)

30 Pull Ups

The George Orwell

For Time

19 Power Snatch (60 / 40 kg)

84 Double Unders

19 Squat Cleans (60 / 40 kg)

84 Double Unders

19 Push Jerks (60 / 40 kg)

84 Double Unders

The Standard

For Time

30 Clean and Jerks (135 / 95 lbs)

30 Muscle Ups

30 Snatch (135 / 95 lbs)

The Texas Rattlesnake

6 Rounds For Time

3 Power Cleans (80 / 60 kg)

16 DB Hang Cleans (x2 22 / 15 kg)

3 Power Snatch (80 / 60 kg)

16 DB Snatch (22 / 15 kg)

Thick 'N Quick

For Time

4 Rope Climbs

3 OH Squats (245 / 165 lbs)

THURMAN MERMAN

For Time

100 Box Jumps

100 cals Assault Bike

100 Wall Balls (9 / 6 kg)

100 OH Lunges (22 / 15 kg)

Partition work in anyway

Triangle Couplet

15-10-6 For Time

Thrusters (165 / 115 lbs)

Muscle Ups

Triple 3

For Time

3000m Row

300 Double Unders

3 mile Run

Triple-G Chipper

For Time

100 Pull Ups

80 GHD Sit Ups

60 Pistols

40 cals Row

20 DB Push Press (100 / 70 lbs)

Twisted Cindy

20 Minutes AMRAP

5 Burpee Pull Ups

10 Hand Stand Push Ups

15 Jumping Air Squats

100m Run

WAP - Wallballs and Presses

For Time

50 Wall Balls (9 / 6 kg)

50 DB Push Press (x2 22 / 15 kg)

30 Wall Balls (9 / 6 kg)

30 Push Press (50 / 30 kg)

10 Wall Balls (9 / 6 kg)

10 DB Strict Press (x2 22 / 15 kg)

WH010519

4 Rounds For Time

25 cals Assault Bike

10 Devils Press (22 / 15 kg)

15 Toes to Bar

WH010619

20 Minutes AMRAP

50 Double Unders

40 DB Thrusters (x2 22 / 15 kg)

30 Wall Balls (9 / 6 kg)

20 Box Jumps

10 Hand Stand Push Ups

WH011019

15 - 12 - 9 - 6 - 3 For Time

DB Hang Cleans (22 / 15 kg)

Chest to Bar

Push Press (50 / 30 kg)

WH020121

For Time

400m Run

40 Push Ups

400m Run

20 Hand Stand Push Ups

400 Run

10 Hand Stand Push Ups

WH020320

21 - 15 - 9 For Time

Wall Balls (9 / 6 kg)

Hang Power Cleans (50 / 35 kg)

Box Jump Overs

WH020919

For Time

1000m Run

30 Push Press (40 / 25 kg)

500m Row

30 Push Press (40 / 25 kg)

1000m Run

WH030320

For Time

30 Toes to Bar

10 Power Cleans (60 / 40 kg)

10 Bar Facing Burpees

15 Chest to Bar

10 Push Press (60 / 40 kg)

10 Bar Facing Burpees

5 Muscle Ups

10 Clean and Jerks (60 / 40 kg)

10 Bar Facing Burpees

WH030419

5 Rounds For Time

15 cals Assault Bike

40 Air Squats

12 Power Snatch (40 / 25 kg)

10 Toes to Bar

WH030919

For Time

50 cals Assault Bike

30 Wall Balls (9 / 6 kg)

10 Power Snatch (60 / 40 kg)

30 Wall Balls (9 / 6 kg)

50 cals Assault Bike

WH031019

4 Rounds For Time

32 Double Unders

16 Toes to Bar

8 Bar Facing Burpees

4 Power Cleans (70 / 40 kg)

WH031220

3 Rounds For Time

50 Wall Balls (9 / 6 kg)

10 Clean and Jerks (60 / 42 kg)

WH040120

6 Rounds For Time

10 DB Snatch (22 / 15 kg)

5 DB Push Press (x2 22 / 15 kg)

3 Devils Press (x2 22 / 15 kg)

5 Burpees

WH040121

15 Rounds For Time

30 Double Unders

100m Run

10 Air Squats

10 Push Ups

WH040220

For Time

60 Assault Bike

100 Wall Balls (9 / 6 kg)

60 Toes to Bar

Work can be partitioned in any way

WH040519

10 Rounds For Time

10 Bench Press (60 / 40 kg)

5 Strict Pull Ups

10 Box Jumps

WH040619

5 Rounds For Time

15 Box Jumps

15 DB Push Press (22 / 15 kg)

15 Sumo Deadlift High Pulls (40 / 25 kg)

WH041119

For Time

50 GHD Sit Ups

50 cals Row

50 GHD Sit Ups

WH050121

For Time

1km Run

40 DB Snatch (x2 22 / 15 kg)

1km Run

40 DB Thrusters (x2 22 / 15 kg)

1km Run

WH050419

20 Minutes AMRAP

20 Hang Power Cleans (30 / 20 kg)

20 Box Jumps

20 Toes to Bar

20 Pull Ups

20 OH Lunges (22 / 15 kg)

WH050519

7-14-21 For Time

Wall Balls (9 / 6 kg)

DB Snatch (22 / 15 kg)

Toes to Bar

Thrusters (40 / 25 kg)

WH050619

50-30-10 For Time

Sit Ups

Jumping Lunges

DB Clean and Jerks (x2 22 / 15 kg)

WH051019

For Time

50 Double Unders

1000m Row

50 Double Unders

750m Row

50 Double Unders

500m Row

50 Double Unders

250m Row

50 Double Unders

WH051120

7-14-21-14-7 For Time

Hand Stand Push Ups

DB Snatch (22 / 15 kg)

Burpees

WH060320

5 Minutes AMRAP

6 Wall Balls (9 / 6 kg)

3 Box Jump Overs

1 Devils Press (x2 22 / 15 kg)

WH060419

12 Minutes AMRAP

400m Run

10 Snatch (40 / 25 kg)

10 Bar Facing Burpees

10 Push Press (40 / 25 kg)

WH060519

20 Rounds For Time

5 Wall Balls (9 / 6 kg)

15 Double Unders

5 Box Jumps

WH060719

AMRAP

2 Thrusters (40 / 25 kg)

10 cals Assault Bike

Each round add two reps to thrusters

WH061019

10-9-8-7-6-5-4-3-2-1 For Time

Squat Snatch (40 / 20 kg)

Wall Balls (9 / 6 kg)

WH070419

For Time

100 Wall Balls (9 / 6 kg)

75 Double Unders

50 DB Snatch (22 / 15 kg)

25 Burpees

WH070519

18 Minutes AMRAP

18 cals Assault Bike

18 Kettlebell Swings (28 / 20 kg)

18 Push Press (35 / 20 kg)

18 Goblet Squats (28 / 20 kg)

WH070819

15 Minutes AMRAP

15 Box Jumps

10 DB Push Press (x2 22 / 15 kg)

5 Burpees

WH070920

3 Rounds For Time

20 Burpees

20 Push Press (40 / 25 kg)

10 Burpee Box Jumps

10 Hand Stand Push Ups

WH071020

21 - 15 - 9 For Time

Box Jumps

Wall Balls (9 / 6 kg)

cals Assault Bike

WH080121

30 Minutes AMRAP

400m Run

40 Burpees

40 DB Snatch (22 / 15 kg)

40 DB Push Jerks (x2 22 / 15 kg)

40 Push Ups

WH080519

15 Minutes AMRAP

6 Hang Power Cleans (60 / 40 kg)

15 cals Row

10 Bar Over Burpees

40 Double Unders

WH080619

21-14-7-14-21 For Time

Hang Power Cleans (60 / 40 kg)

Pull Ups

Thrusters (40 / 30 kg)

WH081120

5 Rounds For Time

400m Run

20 DB Snatch (22 / 15 kg)

10 Burpee Box Overs

WH081220

10-9-8-7-6-5-4-3-2-1 For Time

Burpees

DB Push Jerks (x2 22 / 15 kg)

Kettlebell Swings (24 / 16 kg)

WH090619

6 Rounds For Time

400m Run

12 Pull Ups

24 Air Squats

48 Double Unders

1 minute rest between rounds

WH090919

For Time

21 cals Assault Bike

21 DB Deadlifts (x2 22 / 15 kg)

15 cals Assault Bike

15 DB Push Press (x2 22 / 15 kg)

9 cals Assault Bike

9 Wall Balls (9 / 6 kg)

WH091219

30-20-10 For Time

cals Assault Bike

Toes to Bar

DB Snatch (22 / 15 kg)

WH100920

3 Rounds For Time

15 Devils Press (x2 22 / 15 kg)

15 DB Hang Cleans (x2 22 / 15 kg)

15 DB Squats (x2 22 / 15 kg)

15 DB Push Jerks (x2 22 / 15 kg)

WH101119

For Time

21 Deadlifts (100 / 70 kg)

400m Run

15 Deadlifts (100 / 70 kg)

400m Run

9 Deadlifts (100 / 70 kg)

400m Run

WH110120

For Time

100 Double Unders

50 Wall Balls (9 / 6 kg)

25 Clean and Jerks (60 / 35 kg)

13 Toes to Bar

6 Burpee Box Jumps

3 Deadlifts (85 / 85 1RM)

WH110220

40 - 20 - 10 For Time

Wall Balls (9 / 6 kg)

Box Jumps

DB Lunges (22 / 15 kg)

WH110319

15 Minutes AMRAP

15 cals Row

15 Sit Ups

15 DB Push Press (x2 22 / 15 kg)

WH110619

For Time

100 Air Squats

75 DB Push Press (x2 22 / 15 kg)

50 Box Jumps

25 Pull Ups

10 Hand Stand Push Ups

800m Run

WH120220

For Time

500m Row

30 Clean and Jerks (50 / 30 kg)

800m Run

WH120519

50-30-10 For Time

Push Press (40 / 25 kg)

Air Squats

Kettlebell Swings (28 / 20 kg)

WH120920

For Time

15 Burpees

X Pull Ups

Amount of push ups is time in seconds to complete burpees

WH121120

For Time

50 Wall Balls (9 / 6 kg)

50 Toes to Bar

WH121219

5 Rounds For Time

5 Power Cleans (55 / 40 kg)

5 Hand Stand Push Ups

5 OH Squats (55 / 40 kg)

55 Double Unders

WH130220

3 - 6 - 12 - 24 - 12 - 6 - 3 For Time

Power Snatch (40 / 30 kg)

Bar Facing Burpees

WH130319

12 Minutes AMRAP

24 Double Unders

12 Burpees

12 DB Lunges (22 / 15 kg)

WH130519

20 Minutes AMRAP

250m Row

10 Kettlebell Swings (70 / 53 lbs)

10 Push Jerks (115 / 75 lbs)

10 Burpees

WH131119

For Time

500m Row

50 Wall Balls (9 / 6 kg)

1000m Run

30 Wall Balls (9 / 6 kg)

1500m Row

10 Wall Balls (9 / 6 kg)

WH131219

20 Minutes AMRAP

800m Run

10 Squat Snatch (60 / 40 kg)

20 Wall Balls (9 / 6 kg)

30 DB Push Press (x2 22 / 15 kg)

WH140319

2 Rounds For Time

50 Push Press (30 / 20 kg)

750m Row

20 Burpees

WH140519

For Time

40 Push Ups

50 Air Squats

30 Push Ups

50 Air Squats

20 Push Ups

50 Air Squats

WH140819

21 - 15 - 9 For Time

Double Unders

Box Jump Overs

Wall Balls (9 / 6 kg)

WH141120

40 - 20 - 10 For Time

cals Row

Kettlebell Swings (28 / 20 kg)

Box Jump Overs

WH141219

21 - 15 - 9 For Time

Box Jumps

Deadlifts (70% / 70% 1RM)

WH150519

20 Minutes AMRAP

20 Box Jumps

20 Kettlebell Swings (32 / 24 kg)

20 Wall Balls (9 / 6 kg)

20 Pull Ups

20 Thrusters (40 / 25 kg)

WH160120

3 Rounds For Time

200m Run

10 DB Thrusters (x2 22 / 15 kg)

30 Wall Balls (9 / 6 kg)

1 minute rest between rounds

WH160619

10-9-8-7-6-5-4-3-2-1 For Time

Cleans (60 / 40 kg)

Sumo Deadlift High Pulls (40 / 30 kg)

Bar Facing Burpees

WH160920

2 Rounds For Time

15 Squats (50% / 50% 1RM)

30 Double Unders

15 Thrusters (60 / 40 kg)

30 Double Unders

15 OH Lunges (22 / 15 kg)

30 Double Unders

15 Squat Cleans (60 / 40 kg)

3 Minute rest between rounds

WH161119

5 Rounds For Time

200m Run

10 Bar Facing Burpees

3 Power Snatch (80% / 80% 1RM)

WH161219

For Time

100 Double Unders

80 DB Snatch (22 / 15 kg)

60 Wall Balls (9 / 6 kg)

40 Toes to Bar

20 Power Cleans (60% / 60% 1RM)

800m Run

WH161220

For Time

500m Row

50 Box Jumps

5 Cluster (70 / 50 kg)

WH170121

For Time

1000m Row

10 Thrusters (60 / 42 kg)

750m Row

10 Thrusters (60 / 42 kg)

500m Row

10 Thrusters (60 / 42 kg)

250m Run

10 Thrusters (60 / 42 kg)

WH170319

1 Rounds For Time

20 Wall Balls (9 / 6 kg)

20 DB Deadlifts

20 Wall Balls

20 Kettlebell Swings (32 / 24 kg)

20 Wall Balls

20 Bar Facing Burpees

WH170719

For Time

3 Cleans (70 / 40 kg)

3 Hang Cleans (70 / 40 kg)

3 Thrusters (70 / 40 kg)

20 DB Hang Cleans (x2 22 / 15 kg)

20 Box Jumps

20 Chest to Bar

20 DB Thrusters (x2 22 / 15 kg)

WH180220

4 Rounds For Time

7 Muscle Ups

14 Thrusters (50 / 40 kg)

21 cals Row

48 Double Unders

WH180419

5 Rounds For Time

5 Strict Pull Ups

10 Push Press (40 / 25 kg)

15 Sumo Deadlift High Pulls (40 / 25 kg)

20 Jumping Air Squats

1 Minute Rest Between Rounds

WH180619

20 Minutes AMRAP

10 Box Jump Overs

15 Toes to Bar

20 Wall Balls (9 / 6 kg)

10 OH Lunges (22 / 15 kg)

15 Air Squats

WH180919

For Time

500m Row

40 Burpee Box Jumps

500m Row

WH190220

For Time

30 Wall Balls (9 / 6 kg)

15 Power Snatch (50 / 35 kg)

30 Wall Balls (9 / 6 kg)

15 Power Snatch (50 / 35 kg)

30 Wall Balls (9 / 6 kg)

WH190319

1 Rounds For Time

1000m Row

50 Push Ups

50 Toes to Bar

50 Air Squats

50 Burpees

50 Sit Ups

1000m Row

WH190519

For Time

30 Cleans (80 / 55 kg)

21 Hang Power Cleans (60 / 30 kg)

15 Push Press (50 / 30 kg)

9 Muscle Ups

Two minute rest after 30 cleans

WH190619

21 - 15 - 9 For Time

Power Cleans (40 / 25 kg)

Burpee Box Jumps

WH190719

3 Rounds For Time

20 Burpees

20 DB Push Press (x2 22 / 15 kg)

20 Burpee Box Jumps

20 Pull Ups

20 Burpee Broad Jumps

20 Push Ups

WH191119

For Time

21 cals Row

21 Bar Facing Burpees

21 Thrusters (40 / 30 kg)

15 cals Row

15 Bar Facing Burpees

15 Push Press (40 / 30 kg)

9 cals Row

9 Bar Facing Burpees

9 Ground to Overhead (40 / 30 kg)

WH191120

20 Minutes AMRAP

20 Push Ups

20 Jumping Lunges

20 Pull Ups

20 Burpee Broad Jumps

WH191219

For Time

21 Power Snatch (50 / 35 kg)

15 Bar Facing Burpees

9 Cleans (50 / 35 kg)

25 cals Assault Bike

21 Power Cleans (50 / 35 kg)

15 Bar Facing Burpees

9 OH Squats (50 / 35 kg)

WH200120

For Time

1000m Row

5 Power Snatch (75% / 75% 1RM)

500m Row

10 Power Snatch (65% / 65% 1RM)

250m Row

15 Power Snatch (55% / 55% 1RM)

WH200419

For Time

400m Run

50 Wall Balls (9 / 6 kg)

40 Deadlifts (50 / 30 kg)

30 Burpees

20 Chest to Bar

400m Run

WH200519

For Time

30 Wall Balls (9 / 6 kg)

30 DB Snatch (22 / 15 kg)

30 Box Jumps

30 Hang Power Cleans (50 / 30 kg)

30 Toes to Bar

30 Burpees

30 Pull Ups

30 Double Unders

WH200619

For Time

40 Thrusters (50 / 30 kg)

40 Bar Facing Burpees

20 Thrusters (50 / 30 kg)

20 Bar Facing Burpees

10 Thrusters (50 / 30 kg)

10 Bar Facing Burpees

30 cals Assault Bike

WH200919

5 Rounds For Time

20 Air Squats

20 Jumping Air Squats

20 Reverse Lunges

20 Jumping Lunges

WH201119

4 Rounds For Time

500m Row

10 Power Cleans (60 / 40 kg)

10 Burpee Box Jumps

WH201120

40 -20 - 10 For Time

DB Snatch (22 / 15 kg)

DB Push Press (x2 22 / 15 kg)

cals Row

WH210319

1 Rounds For Time

100 Kettlebell Swings (28 / 20 kg)

80 Push Ups

50 Box Jumps

80 Push Ups

100 Kettlebell Swings (28 / 20 kg)

100 Goblet Squats (28 / 20 kg)

Partner Workout

WH210519

4 Rounds For Time

400m Run

20 DB Snatch (22 / 15 kg)

3 Deadlifts (80% / 80% 1RM)

10 Toes to Bar

WH212019

4 Rounds For Time

10 Power Snatch (60 / 42 kg)

10 OH Squats (60 / 42 kg)

100 cals Double Unders

WH220120

For Time

21 cals Row

21 Push Jerks (50 / 30 kg)

15 cals Row

15 Push Press (50 / 30 kg)

9 cals Row

9 Strict Press (50 / 30 kg)

WH220419

15 Minutes AMRAP

10 Hand Stand Push Ups

10 Devils Press (x2 22 / 15 kg)

200m Run

WH230120

For Time

21 cals Assault Bike

8 Devils Press (x2 22 / 15 kg)

8 Toes to Bar

15 cals Assault Bike

8 Devils Press (x2 22 / 15 kg)

8 Toes to Bar

9 cals Assault Bike

8 Devils Press (x2 22 / 15 kg)

8 Toes to Bar

WH230319

4 Rounds For Time

500m Row

10 OH Squats (60 / 45 kg)

WH231219

For Time

50 Wall Balls (9 / 6 kg)

40 DB Snatch (22 / 15 kg)

30 Sit Ups

20 Burpee Box Jumps

10 Deadlifts (70% / 70% 1RM)

WH231219

20 - 15 - 10 - 5 AMRAP

Hand Stand Push Ups

Pull Ups

WH240120

5 Rounds For Time

10 Wall Balls (9 / 6 kg)

10 Power Snatch (50 / 30 kg)

40 Double Unders

WH240121

14 Minutes AMRAP

40 Double Unders

20 Box Jump Overs

10 Power Snatch (50 / 32 kg)

5 OH Squats (50 / 32 kg)

WH240319

1 Rounds For Time

500m Row

30 Push Ups

1000m Row

20 Push Ups

2000m Row

10 Push Ups

WH240919

50-30-10 For Time

cals Assault Bike

Wall Balls (9 / 6 kg)

WH241019

2 Rounds For Time

200m Row

20 Power Snatch (40 / 30 kg)

200m Row

20 Power Cleans (40 / 30 kg)

200m Row

20 Front Squats (40 / 30 kg)

WH241220

2 Rounds For Time

50 Double Unders

40 cals Row

30 Burpees

20 cals Row

10 Devils Press (x2 22 / 15 kg)

WH250120

For Time

400m Run

40 Box Jump Overs

200m Run

20 Box Jump Overs

WH250121

16 Minutes AMRAP

40 Kettlebell Swings (28 / 20 kg)

40 Goblet Squats (28 / 20 kg)

40 Push Ups

40 seconds Plank

WH250220

20 Minutes AMRAP

100m Run

10 Push Ups

10 Pull Ups

10 Air Squats

10 Clean and Jerks (60 / 42 kg)

WH250419

10 Rounds For Time

100m Run

10 Pull Ups

10 Push Ups

WH250619

6 Rounds For Time

10 Power Snatch (50 / 30 kg)

10 Power Cleans (50 / 30 kg)

10 Bar Facing Burpees

WH251119

For Time

10 Squats (60% / 60% 1RM)

15 Push Ups

20 Pull Ups

20 DB Squats (x2 22 / 15 kg)

15 Push Ups

15 Pull Ups

40 Air Squats

15 Push Ups

10 Pull Ups

WH251120

For Time

20 Clean and Jerks (50 / 32 kg)

80 Wall Balls (9 / 6 kg)

20 Hand Stand Push Ups

80 DB Snatch (22 / 15 kg)

WH260319

16 Minutes AMRAP

21 Wall Balls (9 / 6 kg)

15 Air Squats

20 DB Snatch (22 / 15 kg)

5 Burpee Pull Ups

WH260419

For Time

20 Thrusters (40 / 30 kg)

20 Squat Cleans (40 / 30 kg)

20 Push Press (40 / 30 kg)

20 Barbell Push Ups

20 Sumo Deadlift High Pulls (40 / 30 kg)

5 Burpee punishment if breaking in a 20 set

WH260819

5 Rounds For Time

10 Box Jump Overs

100m Run

40 Double Unders

100m Run

10 cals Assault Bike

100m Run

WH260919

5 Rounds For Time

10 Push Press (60 / 40 kg)

15 Box Jumps

5 Muscle Ups

10 OH Squats (60 / 40 kg)

WH271119

30 Minutes AMRAP

3 Wall Balls (9 / 6 kg)

3 Box Jumps

3 Burpees

3 Kettlebell Swings (28 / 20 kg)

Each cycle add one rep to each exercise

WH280120

5 Rounds For Time

250m Row

10 Hand Stand Push Ups

WH280419

50-40-30-20-10 For Time

Jumping Lunges

Wall Balls (9 / 6 kg)

WH280519

3 Rounds For Time

25 cals Assault Bike

20 Wall Balls (9 / 6 kg)

15 Toes to Bar

10 DB Snatch (22 / 15 kg)

5 Front Squats (70 / 50 kg)

WH280819

For Time

1000m Row

100 Wall Balls (9 / 6 kg)

1000m Row

50 Wall Balls (9 / 6 kg)

WH280919

For Time

800m Run

20 Deadlifts (80 / 60 kg)

800m Run

20 Push Press (50 / 30 kg)

800m Run

20 Snatch (50 / 30 kg)

WH280920

50-30-10 For Time

DB Thrusters (x2 22 / 15 kg)

DB Deadlifts (x2 22 / 15 kg)

WH281120

12 Minutes AMRAP

50 Double Unders

30 DB Deadlifts (x2 22 / 15 kg)

10 DB Thrusters (x2 22 / 15 kg)

WH281220

For Time

52 Burpees

52 DB Snatch (22 / 15 kg)

26 Burpees

26 DB Snatch (22 / 15 kg)

WH290120

For Time

100 Double Unders

10 Ground to Overhead (60 / 40 kg)

100 Double Unders

10 Ground to Overhead (60 / 40 kg)

100 Double Unders

WH290319

25 Minutes AMRAP

5 Hang Cleans (50 / 30 kg)

5 Bar Facing Burpees

5 Pull Ups

5 Toes to Bar

5 Box Jumps

25 Double Unders

WH290419

For Time

50 Wall Balls (9 / 6 kg)

10 Deadlifts (60 / 35 kg)

40 Wall Balls (9 / 6 kg)

10 Deadlifts (60 / 35 kg)

30 Wall Balls (9 / 6 kg)

10 Deadlifts (60 / 35 kg)

20 Wall Balls (9 / 6 kg)

10 Deadlifts (60 / 35 kg)

10 Wall Balls (9 / 6 kg)

10 Deadlifts (60 / 35 kg)

WH290519

For Time

100 Double Unders

75 Lunges

50 DB Snatch (22 / 15 kg)

25 Burpee Pull Ups

50 Kettlebell Swings (28 / 20 kg)

75 Box Jumps

100m Run

WH290920

For Time

100 Double Unders

80 Air Squats

60 Sit Ups

40 Devils Press (x2 22 / 15 kg)

20 Hand Stand Push Ups

WH291119

3 - 9 - 15 - 9 - 3 For Time

Box Jumps

Power Snatch (60 / 40 kg)

Bar Facing Burpees

WH300819

10 Rounds For Time

10 Devils Press (x2 22 / 15 kg)

15 Pull Ups

WH300919

3 Rounds For Time

5 Cleans (60 / 40 kg)

10 Burpee Box Jumps

15 Kettlebell Swings (32 / 24 kg)

WH301210

20 Minutes AMRAP

100 Double Unders

50 Wall Balls (9 / 6 kg)

25 Chest to Bar

12 Power Snatch (40 / 25 kg)

6 Thrusters (70% / 70% 1RM)

WH310519

For Time

20 Burpees

20 Hang Power Cleans (50 / 30 kg)

15 Burpee Box Jumps

15 DB Power Cleans (x2 22 / 15 kg)

10 Bar Facing Burpees

10 Power Cleans (50 / 30 kg)

5 Burpee Pull Ups

5 Cleans (50 / 30 kg)

WOD210419

6 Rounds For Time

20 Kettlebell Swings (24 / 16 kg)

15 Power Cleans (40 / 30 kg)

10 Box Jumps

You're Not Karen

For Time

150 cals Assault Bike

YULETIDE

40 Minutes AMRAP

2km Run

150 Wall Balls (9 / 6 kg)

30 Clean and Jerks (42 / 30 kg)

30 Bar Over Burpees

30 Power Snatch (42 / 30 kg)

MAX cals Row

Score for this WOD is total row cals