CrossFit benchmark WODs

The Girls, every official Hero WOD and the classic benchmarks. Search by name or movement, filter by category, and open a workout for the prescription, loads and background. Fourteen guides go deeper with movement standards, scaling and what a good score looks like.

295 workouts

Fran

Guide

The Girls · For time

21-15-9 reps for time of: Thrusters (95/65 lb, 43/30 kg) Pull-ups

Grace

Guide

The Girls · For time

30 clean and jerks for time (135/95 lb, 61/43 kg)

Diane

Guide

The Girls · For time

21-15-9 reps for time of: Deadlifts (225/155 lb, 102/70 kg) Handstand push-ups

Helen

Guide

The Girls · For time

3 rounds for time of: 400m run 21 kettlebell swings (53/35 lb, 24/16 kg) 12 pull-ups

Elizabeth

Guide

The Girls · For time

21-15-9 reps for time of: Cleans (135/95 lb, 61/43 kg) Ring dips

Isabel

Guide

The Girls · For time

30 snatches for time (135/95 lb, 61/43 kg)

Jackie

Guide

The Girls · For time

For time: 1000m row 50 thrusters (45/35 lb, 20/16 kg) 30 pull-ups

Karen

Guide

The Girls · For time

150 wall ball shots for time (20/14 lb, 9/6 kg)

Nancy

Guide

The Girls · For time

5 rounds for time of: 400m run 15 overhead squats (95/65 lb, 43/30 kg)

Annie

Guide

The Girls · For time

50-40-30-20-10 reps for time of: Double-unders Sit-ups

Cindy

Guide

The Girls · AMRAP (rounds + reps)

AMRAP in 20 minutes: 5 pull-ups 10 push-ups 15 air squats

Murph

Guide

Hero WODs · For time

For time: 1 mile run 100 pull-ups 200 push-ups

DT

Guide

Hero WODs · For time

5 rounds for time of: 12 deadlifts (155/105 lb, 70/48 kg) 9 hang power cleans (155/105 lb, 70/48 kg) 6 push jerks (155/105 lb, 70/48 kg)

Fight Gone Bad

Guide

Benchmarks · Total reps

3 rounds of: Wall ball shots (20/14 lb, 9/6 kg) — 1 minute Sumo deadlift high-pull (75/55 lb, 34/25 kg) — 1 minute Box jumps (20 in, 50 cm) — 1 minute

Amanda

The Girls · For time

For time: 9-7-5 Muscle-ups Snatches (135 / 95 lb.)

Andi

The Girls · For time

For time: 100 hang power snatches 100 push presses 100 sumo deadlift high pulls

Angie

The Girls · For time

For time: 100 Pull-ups 100 Push-ups 100 Sit-ups

Barbara

The Girls · For time

5 rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups

Barbara Ann

The Girls · For time

5 rounds, each for time, of: 20 handstand push-ups 30 deadlifts (95/135 lb.) 40 sit-ups

Candy

The Girls · For time

Five rounds for time of: 20 Pull-ups 40 Push-ups 60 Squats

Chelsea

The Girls · Other

Every minute on the minute for 30 minutes perform: 5 pull-ups 10 push-ups 15 squats

Ellen

The Girls · For time

3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters

Eva

The Girls · For time

5 rounds for time: Run 800 meters 30 kettlebell swings 30 pull-ups

Gwen

The Girls · Other

For load: Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Hope

The Girls · Other

Three rounds of: Burpees Power snatch (75 lb.) Box jump (24" box)

Ingrid

The Girls · For time

10 rounds for time of: 3 snatches 3 burpees over the bar

Kelly

The Girls · For time

5 rounds for time: Run 400 meters 30 box jumps (24 / 20 in.) 30 wall ball shots (20 / 14 lb.)

Linda

The Girls · For time

10-9-8-7-6-5-4-3-2-1 reps for time of: 1 ½-bodyweight deadlifts Bodyweight bench presses ¾-bodyweight squat cleans

Lyla

The Girls · For time

10-9-8-7-6-5-4-3-2-1 reps for time of: Muscle-ups Bodyweight clean and jerks

Lynne

The Girls · Total reps

5 rounds for max reps: Bench press, bodyweight Pull-ups

Maggie

The Girls · For time

Five rounds for time of: 20 Handstand Push-ups 40 Pull-ups 60 One legged squats, alternating legs

Marguerita

The Girls · For time

50 reps for time of: Burpee Push-up Jumping Jack

Mary

The Girls · AMRAP (rounds + reps)

AMRAP 20: 5 Handstand push-ups 10 Pistols 15 Pull-ups

Nicole

The Girls · AMRAP (rounds + reps)

AMRAP 20: Run 400 meters Max reps pull-ups

Abbate

Hero WODs · For time

For time: 1-mile run 21 clean and jerks 800-meter run

Adambrown

Hero WODs · For time

2 rounds for time of: 24 deadlift 24 box jump 24 wall-ball shot

Adrian

Hero WODs · For time

7 rounds for time of: 3 forward rolls 5 wall climbs 7 toes-to-bars

Alec

Hero WODs · For time

For time: 3 rounds of: 8 burpees 28 air squats

Alexander

Hero WODs · For time

5 rounds for time of: 31 back squats 12 power cleans

Andy

Hero WODs · For time

For time: 25 thrusters 50 box jumps 75 deadlifts

Arnie

Hero WODs · For time

With a single kettlebell for time: 21 Turkish get-ups, right arm 50 kettlebell swings 21 overhead squats, left arm

Artie

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds and reps as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats

Badger

Hero WODs · For time

3 rounds for time of: 30 squat cleans 30 pull-ups Run 800 meters

Barraza

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds and reps as possible in 18 minutes of: Run 200 meters 9 deadlifts 6 burpee bar muscle-ups

Bell

Hero WODs · For time

3 rounds for time of: 21 deadlifts 15 pull-ups 9 front squats

Bert

Hero WODs · For time

For time: 50 burpees 400-meter run 100 push-ups

Big Sexy

Hero WODs · For time

5 rounds for time of: 6 deadlifts 6 burpees 5 cleans

Blake

Hero WODs · For time

4 rounds for time of: 100-foot overhead walking lunge 30 box jumps 20 wall-ball shots

Bowen

Hero WODs · For time

3 rounds for time of: 800-meter run 7 deadlifts 10 burpee pull-ups

Bradley

Hero WODs · For time

10 rounds for time of: Sprint 100 meters 10 pull-ups Sprint 100 meters

Bradshaw

Hero WODs · For time

10 rounds for time of: 3 handstand push-ups 6 deadlifts 12 pull-ups

Brehm

Hero WODs · For time

For time: 10 rope climbs to 15 feet 20 back squats 30 handstand push-ups

Brenton

Hero WODs · For time

5 rounds for time of: 100-foot bear crawl 100-foot standing broad jump Do 3 burpees after every 5 broad jumps.

Brian

Hero WODs · For time

3 rounds for time of: 5 rope climbs to 15 feet 25 back squats

Bruck

Hero WODs · For time

4 rounds for time of: 400-meter run 24 back squats 24 jerks

Bulger

Hero WODs · For time

10 rounds for time of: 150-meter run 7 chest-to-bar pull-ups 7 front squats

Bull

Hero WODs · For time

2 rounds for time of: 200 double-unders 50 overhead squats 50 pull-ups

Buriak

Hero WODs · AMRAP (rounds + reps)

As many rounds and reps as possible in 20 minutes of: 5 squat cleans 10 burpees over the bar 15 pull-ups

Cameron

Hero WODs · For time

For time: 50 walking lunge steps 25 chest-to-bar pull-ups 50 box jumps

Capoot

Hero WODs · For time

For time: 100 push-ups Run 800 meters 75 push-ups

Carse

Hero WODs · For time

21-18-15-12-9-6-3 reps for time of: Squat cleans Double-unders Deadlifts

Chad1000X

Hero WODs · For time

For time: 1,000 weighted box step-ups

City 100

Hero WODs · For time

For time with a partner: 31 shuttle runs (7 meters down, 7 meters back) Then, 10 rounds for time of:

Clovis

Hero WODs · For time

For time: Run 10 miles 150 burpee pull-ups Partition the run and burpee pull-ups as needed.

Coe

Hero WODs · For time

10 rounds for time of: 10 thrusters 10 ring push-ups

Coffey

Hero WODs · For time

For time: 800-meter run 50 back squats 50 bench presses

Coffland

Hero WODs · Other

Hang from a pull-up bar for 6 minutes Each time you drop from the bar, complete: 800-meter run 30 push-ups

Collin

Hero WODs · For time

6 rounds for time of: 400-meter sandbag carry 12 push presses 12 box jumps

Crain

Hero WODs · For time

2 rounds for time of: 34 push-ups 50-yard sprint 34 deadlifts

Dae Han

Hero WODs · For time

3 rounds for time of: Run 800 meters with an empty barbell 3 rope climbs 12 thrusters

Dallas 5

Hero WODs · Other

5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts

Daniel

Hero WODs · For time

For time: 50 pull-ups 400-meter run 21 thrusters

Daniel Ray

Hero WODs · For time

5 rounds for time of: 25-foot double-kettlebell front-rack lunge 9 strict pull-ups 50-foot double-kettlebell overhead carry

Danny

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds in 20 minutes as you can of: 30 box jumps 20 push presses 30 pull-ups

Del

Hero WODs · For time

For time: 25 burpees Run 400 meters with a medicine ball 25 weighted pull-ups with a dumbbell

Desforges

Hero WODs · For time

5 rounds for time of: 12 deadlifts 20 pull-ups 12 clean and jerks

DG

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds and reps as possible in 10 minutes of: 8 toes-to-bars 8 dumbbell thrusters 12 dumbbell walking lunges

Dobogai

Hero WODs · For time

7 rounds for time of: 8 muscle-ups 22-yard farmers carry

Dominic J. Hall

Hero WODs · Other

On a running clock: From 0:00-12:23: Max-reps box step-ups From 12:23-15:00:

Donny

Hero WODs · For time

21-15-9-9-15-21 reps for time of: Deadlifts Burpees

Dork

Hero WODs · For time

6 rounds for time of: 60 double-unders 30 kettlebell swings 15 burpees

Dragon

Hero WODs · For time

For time: Run 5K 4 minutes to find 4-rep-max deadlift Run 5K

Drew

Hero WODs · For time

For time: (Each round honors one of the heroes who died in the helicopter crash.) Kraus: 200-meter run, 30 pull-ups, 30 hand-release push-ups, 4 deadlifts* Rest 30 seconds

Dunn

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds as possible in 19 minutes of: 3 muscle-ups 1 shuttle sprint (5 yards, 10 yards, 15 yards) 6 burpee box jump-overs

DVB

Hero WODs · For time

For time: Run 1 mile with a medicine ball Then, 8 rounds of: 10 wall-ball shots

Emily

Hero WODs · For time

10 rounds for time of: 30 double-unders 15 pull-ups 30 squats

Erin

Hero WODs · For time

5 rounds for time of: 15 dumbbell split cleans 21 pull-ups

Estrada

Hero WODs · Other

100 box step-ups with a weighted backpack Then, 3 rounds of: 800-meter run

Eva Strong

Hero WODs · For time

With a partner, 5 rounds for time of: 24 double-unders (each) 19 toes-to-bars (total) 2 clean and jerks (total)

Falkel

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds and reps as possible in 25 minutes of: 8 handstand push-ups 8 box jumps 1 rope climb to 15 feet

Feeks

Hero WODs · For time

For time: 2 100-meter shuttle sprints 2 dumbbell squat clean thrusters 4 100-meter shuttle sprints

FERN

Hero WODs · Other

With a 60-minute time cap: For time: 2-mile run Then 9 rounds of:

Finseth

Hero WODs · Other

On an 18-minute clock for reps: 83 wall-ball shots Then, as many rounds and reps as possible of: 2 power cleans

Foo

Hero WODs · For time

For time: 13 bench presses Then, complete as many rounds and reps as possible in 20 minutes of: 7 chest-to-bar pull-ups

Forrest

Hero WODs · For time

3 rounds for time of: 20 L pull-ups 30 toes-to-bars 40 burpees

Fournier

Hero WODs · For time

For time: 50 shoulder-to-overheads 50-foot arm-over-arm sled pull

Gage

Hero WODs · For time

For time: 1,996-meter row Then, 3 rounds of: 12 power cleans

Gale Force

Hero WODs · AMRAP (rounds + reps)

As many rounds and reps as possible in 30 minutes of: 20 box step-ups with a weighted backpack 23 burpees-over-backpack 19 air squats

Gallant

Hero WODs · For time

For time: 1-mile run with a medicine ball 60 burpee pull-ups 800-meter run with a medicine ball

Garbo

Hero WODs · Other

On a 21-minute clock: 400-meter run Then, as many rounds and reps as possible of: 10 hand-release push-ups

Garrett

Hero WODs · For time

3 rounds for time of: 75 squats 25 ring handstand push-ups 25 L pull-ups

Gator

Hero WODs · For time

8 rounds for time of: 5 front squat 26 ring push-ups

Gaza

Hero WODs · For time

5 rounds for time of: 35 kettlebell swings 30 push-ups 25 pull-ups

Glen

Hero WODs · For time

For time: 30 clean and jerks Run 1 mile 10 rope climbs to 15 feet

Goose

Hero WODs · For time

For time with a partner: 106 deadlifts Then, 7 rounds of: 3 rope climbs

Griff

Hero WODs · For time

For time: Run 800 meters Run 400 meters backwards Run 800 meters

Gunny

Hero WODs · For time

For time: 1-mile weighted run 50 push-ups 50 sit-ups

Hall

Hero WODs · For time

5 rounds for time of: 3 cleans 200-meter sprint 20 kettlebell snatches, 10 each arm

Hamilton

Hero WODs · For time

3 rounds for time of: Row 1,000 meters 50 push-ups Run 1,000 meters

Hammer

Hero WODs · For time

5 rounds, each for time, of: 5 power cleans 10 front squats 5 jerks

Hammy

Hero WODs · For time

For time: 1,200-meter run 80 box step-overs 40 hand-release push-ups

Hansen

Hero WODs · For time

5 rounds for time of: 30 kettlebell swings 30 burpees 30 GHD sit-ups

Harper

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds as possible in 23 minutes of: 9 chest-to-bar pull-ups 15 power cleans 21 squats

Havana

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans

Helton

Hero WODs · For time

3 rounds for time of: Run 800 meters 30 dumbbell squat cleans 30 burpees

Hidalgo

Hero WODs · For time

For time: Run 2 miles Rest 2 minutes 20 squat cleans

Hildy

Hero WODs · For time

For time: 100-calorie row 75 thrusters 50 pull-ups

Holbrook

Hero WODs · For time

10 rounds, each for time, of: 5 thrusters 10 pull-ups 100-meter sprint

Holleyman

Hero WODs · For time

30 rounds for time of: 5 wall-ball shots 3 handstand push-ups 1 power clean

Hollywood

Hero WODs · For time

For time: Run 2,000 meters 22 wall-ball shots 22 muscle-ups

Hoover

Hero WODs · For time

8 rounds for time of: Run 400 meters 15 burpee box jump-overs 10-calorie bike

Hortman

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds as possible in 45 minutes of: Run 800 meters 80 squats 8 muscle-ups

Horton

Hero WODs · For time

9 rounds for time, with a partner, of: 9 bar muscle-ups 11 clean and jerks 50-yard buddy carry

Hotshots 19

Hero WODs · For time

6 rounds for time of: 30 squats 19 power cleans 7 strict pull-ups

J.J.

Hero WODs · For time

For time: 1 squat clean 10 parallette handstand push-ups 2 squat cleans

Jack

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds and reps as possible in 20 minutes of: 10 push presses 10 kettlebell swings 10 box jumps

Jack's Triangle

Hero WODs · Other

On a 23:00 clock, for total reps: Minutes 0:00-2:00 Max deadlifts (155/225 lb) Minutes 2:00-21:00

Jag 28

Hero WODs · For time

For time: Run 800 meters 28 kettlebell swings 28 strict pull-ups

Jared

Hero WODs · For time

4 rounds for time of: Run 800 meters 40 pull-ups 70 push-ups

Jason

Hero WODs · For time

For time: 100 squats 5 muscle-ups 75 squats

JBo

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds and reps as possible in 28 minutes of: 9 overhead squats 12 bench presses

Jennifer

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds and reps as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings 20 box jumps

Jenny

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds and reps as possible in 20 minutes of: 20 overhead squats 20 back squats 400-meter run

Jerry

Hero WODs · For time

For time: Run 1 mile Row 2K Run 1 mile

Johnson

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds and reps as possible in 20 minutes of: 9 deadlifts 8 muscle-ups 9 squat cleans

Jonathon Farmer

Hero WODs · For time

For time: 1,500-meter row Then, 2 rounds of:

Jorge

Hero WODs · For time

For time: 30 GHD sit-ups 15 squat cleans 24 GHD sit-ups

Josh

Hero WODs · For time

For time: 21 overhead squats 42 pull-ups 15 overhead squats

Josh-O

Hero WODs · For time

For time with a partner: 400-meter run 2 rounds of: 44 dumbbell front squats

Joshie

Hero WODs · For time

3 rounds for time of: 21 dumbbell snatches, right arm 21 L pull-ups 21 dumbbell snatches, left arm

Josie

Hero WODs · For time

For time: 1-mile run Then, 3 rounds of: 30 burpees

JT

Hero WODs · For time

21-15-9 reps for time of: Handstand push-ups Ring dips Push-ups

Justin

Hero WODs · For time

30-20-10 reps for time of: Back squats Bench presses Strict pull-ups

K27

Hero WODs · For time

27 rounds for time of: 5 hang power cleans 5 burpees 15 double-unders

Kelly Brown

Hero WODs · For time

5 rounds for time of: Row 440 meter 10 box jumps 10 deadlifts

Kerrie

Hero WODs · For time

10 rounds for time of: 100-meter sprint 5 burpees 20 sit-ups

Kev

Hero WODs · AMRAP (rounds + reps)

With a partner, complete as many rounds and reps as possible in 26 minutes of: 6 deadlifts, each 9 synchronized bar-facing burpees 9 bar muscle-ups, each

Kevin

Hero WODs · For time

3 rounds for time of: 32 deadlifts 32 hanging hip touches, alternating arms 800m running farmers carry

Klepto

Hero WODs · For time

4 rounds for time of: 27 box jumps 20 burpees 11 squat cleans

Kutschbach

Hero WODs · For time

7 rounds for time of: 11 back squats 10 jerks

Larry

Hero WODs · For time

21-18-15-12-9-6-3 reps for time of: Front squats Bar-facing burpees

Laura

Hero WODs · AMRAP (rounds + reps)

With a partner, complete as many rounds as possible in 21 minutes of: 30-calorie row 20 burpees over the rower 10 power cleans

Ledesma

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds and reps as possible in 20 minutes of: 5 parallette handstand push-ups 10 toes-to-rings 15 medicine-ball cleans

Lee

Hero WODs · For time

5 rounds for time of: 400-meter run 1 deadlift 3 squat cleans

Leehan

Hero WODs · For time

7 rounds for time of: 6 deadlifts 6 air squats 6 box jumps

Liam

Hero WODs · For time

For time: Run 800 meters with a plate 100 toes-to-bars 50 front squats

Locke

Hero WODs · For time

For time: 565-meter row or run Then, 7 rounds

Loredo

Hero WODs · For time

6 rounds for time of: 24 squats 24 push-ups 24 walking lunge steps

Lorenzo

Hero WODs · For time

For time: Run 1,000 meters Then, 5 rounds of:

Luce

Hero WODs · For time

Wearing a weight vest, 3 rounds for time of: 1K run 10 muscle-ups 100 squats

Luke

Hero WODs · For time

For time: Run 400 meters 15 clean and jerks Run 400 meters

Lumberjack 20

Hero WODs · For time

For time: 20 deadlifts Run 400 meters 20 kettlebell swings

Maloney

Hero WODs · For time

6 rounds for time of: 300-meter shuttle run (50-meters out and back x 6, 100-meters out and back x 3) 16 deadlifts 6 hang power cleans

Manion

Hero WODs · For time

7 rounds for time of: Run 400 meters 29 back squat

Manuel

Hero WODs · Other

5 rounds of: 3 minutes of rope climbs 2 minutes of squats 2 minutes of push-ups

Marco

Hero WODs · For time

3 rounds for time of: 21 pull-ups 15 handstand push-ups 9 thrusters

Marston

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds and reps as possible in 20 minutes of: 1 deadlift 10 toes-to-bars 15 bar-facing burpees

Martin

Hero WODs · For time

For time, with a partner: 2,000-meter row 100 bodyweight deadlifts 50 thrusters

Matt 16

Hero WODs · For time

For time: 16 deadlifts 16 hang power cleans 16 push presses

Maupin

Hero WODs · For time

4 rounds for time of: Run 800 meters 49 push-ups 49 sit-ups

Maxim 56

Hero WODs · For time

For time, with a partner: Buy-in: Each partner completes a 56-second handstand hold or wall sit Then, each athlete completes: 56 burpees

Maxton

Hero WODs · For time

13 rounds for time of: 8 strict pull-ups 26 box step-ups 21 burpees

McCartney

Hero WODs · For time

For time in teams of 3: 2,000-meter row 14 dumbbell thrusters 34 kettlebell swings

McCluskey

Hero WODs · For time

3 rounds for time of: 9 muscle-ups 15 burpee pull-ups 21 pull-ups

McGhee

Hero WODs · AMRAP (rounds + reps)

As many rounds as possible in 30 minutes of: 5 deadlifts 13 push-ups 9 box jumps

Meadows

Hero WODs · For time

For time: 20 muscle-ups 25 lowers from an inverted hang on the rings, slowly, with straight body and arms 30 ring handstand push-ups

Michael

Hero WODs · For time

3 rounds for time of: Run 800 meters 50 back extensions 50 sit-ups

Miron

Hero WODs · For time

5 rounds for time of: 800-meter run 23 back squats 13 deadlifts

Monti

Hero WODs · For time

5 rounds for time of: 50 barbell step-ups 15 cleans 50 barbell step-ups

Moon

Hero WODs · For time

7 rounds for time of: 10 dumbbell hang split snatches, right arm 1 rope climb to 15 feet 10 dumbbell hang split snatches, left arm

Moore

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds in 20 minutes as you can of: 1 rope climb to 15 feet Run 400 meters Max-rep handstand push-ups

Morrison

Hero WODs · For time

50-40-30-20-10 reps for time of: Wall-ball shots Box jumps Kettlebell swings

Mr. Joshua

Hero WODs · For time

5 rounds for time of: Run 400 meters 30 GHD sit-ups 15 deadlifts

Muller

Hero WODs · For time

For time: Run 1,000 meters 710-meter plate carry Then,

Nate

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds as possible in 20 minutes of: 2 muscle-ups 4 handstand push-ups 8 kettlebell swings

Ned

Hero WODs · For time

7 rounds for time of: 11 back squats 1,000m row Bodyweight back squats

Nick

Hero WODs · For time

12 rounds for time of: 10 dumbbell hang squat cleans 6 handstand push-ups on dumbbells

Nickman

Hero WODs · For time

10 rounds for time of: 200-meter farmers carry 10 weighted pull-ups 20 dumbbell alternating power snatches

Northrup

Hero WODs · For time

For time: 26 barbell back-rack step-ups Then, 3 rounds of: 17 power cleans

Nukes

Hero WODs · Other

8 minutes to complete: 1-mile run Max reps deadlifts Then, 10 minutes to complete:

Nunez

Hero WODs · For time

For time: 800m run 60 burpee box jump overs 50 pull-ups

Nutts

Hero WODs · For time

For time: 10 handstand push-ups 15 deadlifts 25 box jumps

ODA 7313

Hero WODs · For time

7 rounds for time of: 300-meter jog 10 left-arm dumbbell thrusters 10 right-arm dumbbell thrusters

Omar

Hero WODs · For time

For time: 10 thrusters 15 bar-facing burpees 20 thrusters

Otis

Hero WODs · AMRAP (rounds + reps)

Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts

Ozzy

Hero WODs · For time

7 rounds for time of: 11 deficit handstand push-ups 1,000m run

Partner Weston

Hero WODs · For time

5 rounds for time with a partner of: 1,000-m row 200-m DB farmers carry 50-m single-DB waiters walk, right arm

Pat

Hero WODs · For time

For time: Run 800 meters with a plate Then, 14 rounds of: 5 strict pull-ups

Paul

Hero WODs · For time

5 rounds for time of: 50 double-unders 35 knees-to-elbows 20-yard overhead walk

Paul Pena

Hero WODs · For time

7 rounds, each for time, of: 100-meter sprint 19 kettlebell swings 10 burpee box jumps

Peyton

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds as possible in 20 minutes of: 10 chest-to-bar pull-ups 10 dumbbell thrusters Stop and perform 40 double-unders every 2 minutes, including at 0:00.

Pheezy

Hero WODs · For time

3 rounds for time of: 5 front squats 18 pull-ups 5 deadlifts

Pike

Hero WODs · For time

5 rounds for time of: 20 thrusters 10 strict ring dips 20 push-ups

Pikey

Hero WODs · For time

For time: Run 400 meters 12 burpee bar muscle-ups 15 squat snatches

PK

Hero WODs · For time

5 rounds for time of: 10 back squats 10 deadlifts 400-meter sprint

Rahoi

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds as possible in 12 minutes of: 12 box jumps 6 thrusters 6 bar-facing burpees

Ralph

Hero WODs · For time

4 rounds for time of: 8 deadlifts 16 burpees 3 rope climbs to 15 feet

Randy

Hero WODs · For time

For time: 75 power snatches

Rankel

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds as possible in 20 minutes of: 6 deadlifts 7 burpee pull-ups 10 kettlebell swings

René

Hero WODs · For time

7 rounds for time of: 400-meter run 21 walking lunges 15 pull-ups

Restrepo

Hero WODs · For time

5 rounds for time: 400-m run 7 strict pull-ups 7 strict handstand push-ups

Rich

Hero WODs · For time

For time: 13 squat snatches Then, 10 rounds of: 10 pull-ups

Ricky

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds as possible in 20 minutes of: 10 pull-ups 5 dumbbell deadlifts 8 push presses

Riley

Hero WODs · For time

For time: Run 1.5 miles 150 burpees Run 1.5 miles

RJ

Hero WODs · For time

5 rounds for time of: Run 800 meters 5 rope climbs to 15 feet 50 push-ups

Robbie

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds as possible in 25 minutes of: 8 freestanding handstand push-ups 1 L-sit rope climb to 15 feet

Rocket

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds as possible in 30 minutes of: 50-yard swim 10 push-ups 15 squats

Roney

Hero WODs · For time

4 rounds for time of: 200m run 11 thrusters 200m run

Roy

Hero WODs · For time

5 rounds for time of: 15 deadlifts 20 box jumps 25 pull-ups

Ryan

Hero WODs · For time

5 rounds for time of: 7 muscle-ups 21 burpees

Ryan Comas

Hero WODs · For time

For time as a 3-person team: 1,065-foot versa climb or 1,065-m row or ski Then, 10 rounds of:

Ryan SO

Hero WODs · For time

For time: 1,600-meter run Then, 4 rounds of:

Santiago

Hero WODs · For time

7 rounds for time of: 18 dumbbell hang squat cleans 18 pull-ups 10 power cleans

Santora

Hero WODs · Other

Three rounds for reps of: 1 minute of squat cleans 1 minute of deadlifts 1 minute of burpees

Schmalls

Hero WODs · For time

For time: Run 800 meters Then, 2 rounds of:

Scotty

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds and reps as possible in 11 minutes of: 5 deadlifts 18 wall-ball shots 17 burpees over the bar

Sean

Hero WODs · For time

10 rounds for time of: 11 chest-to-bar pull-ups 22 front squats

Servais

Hero WODs · For time

For time: Run 1.5 miles Then, 8 rounds of: 19 pull-ups

Severin

Hero WODs · For time

For time: 50 strict pull-ups 100 hand-release push-ups Run 5K

Sham

Hero WODs · For time

7 rounds for time of: 11 deadlifts 100-meter sprint Bodyweight deadlifts

Shawn

Hero WODs · For time

For time: Run 5 miles Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.

Ship

Hero WODs · For time

9 rounds for time of: 7 squat cleans 8 burpee box jumps

Sisson

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds as possible in 20 minutes of: 1 rope climb to 15 feet 5 burpees 200-meter run

Small

Hero WODs · For time

3 rounds for time of: Row 1,000 meters 50 burpees 50 box jumps

Smykowski

Hero WODs · For time

For time: Run 6K 60 burpee pull-ups If you’ve got body armor or a 30-lb vest, wear it.

Spehar

Hero WODs · For time

For time: 100 thrusters 100 chest-to-bar pull-ups Run 6 miles

Stephen

Hero WODs · Other

30-25-20-15-10-5 reps of: GHD sit-ups Back extensions Knees-to-elbows

Strange

Hero WODs · For time

8 rounds for time of: 600-meter run 11 weighted pull-ups 11 walking lunges with two kettlebells

T

Hero WODs · For time

5 rounds for time of: 100-meter sprint 10 squat clean thrusters 15 kettlebell swings

T.J.

Hero WODs · For time

For time: 10 bench presses 10 strict pull-ups Max-set thrusters

T.U.P.

Hero WODs · For time

15-12-9-6-3 reps for time of: Power cleans Pull-ups Front squats

Tama

Hero WODs · For time

For time: 800-meter single-arm barbell farmers carry, weight 1 31 toes-to-bars 31 push-ups

Taylor

Hero WODs · For time

4 rounds for time of: 400-meter run 5 burpee muscle-ups

Terry

Hero WODs · For time

For time: 1-mile run 100 push-ups 100-meter bear crawl

The Don

Hero WODs · For time

For time: 66 deadlifts 66 box jump 66 kettlebell swings

The Lyon

Hero WODs · For time

5 rounds, each for time, of: 7 squat cleans 7 shoulder-to-overheads 7 burpee chest-to-bar pull-ups

The Seven

Hero WODs · For time

7 rounds for time of: 7 handstand push-ups 7 thrusters 7 knees-to-elbows

Thompson

Hero WODs · For time

10 rounds for time of: 1 rope climb to 15 feet 29 back squats 10-meter barbell farmers carry

Tiff

Hero WODs · Other

On a 25-minute clock: 1.5-mile run Then, in the remaining time, complete as many rounds and reps as possible of: 11 chest-to-bar pull-ups

Timothy Helton

Hero WODs · For time

For time as a 3-person team: 2,364-meter row Then, 10 rounds of:

TK

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds and reps as possible in 20 minutes of: 8 strict pull-ups 8 box jumps 12 kettlebell swings

Tom

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds as possible in 25 minutes of: 7 muscle-ups 11 thrusters 14 toes-to-bars

Tommy V

Hero WODs · For time

For time: 21 thrusters 12 rope climbs 15 thrusters

Topsy

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds and reps as possible in 25 minutes of: 3 ring muscle-ups 8 thrusters 17-calorie row

TPT9000

Hero WODs · For time

For time: 100-meter run Then, 9 rounds of: 8 burpees

Triple Deuce

Hero WODs · AMRAP (rounds + reps)

As many rounds and reps as possible in 20 minutes of: 22 burpees 22 air squats 22 pull-ups

Tully

Hero WODs · For time

4 rounds for time of: Swim 200 meters 23 dumbbell squat cleans

Tumilson

Hero WODs · For time

8 rounds for time of: Run 200m 11 dumbbell burpee deadlifts

Tyler

Hero WODs · For time

5 rounds for time of: 7 muscle-ups 21 sumo deadlift high pulls

Viola

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds and reps as possible in 20 minutes of: 400-meter run 11 power snatches 17 pull-ups

Wade

Hero WODs · For time

For time: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups

Walsh

Hero WODs · For time

4 rounds for time of: 22 burpee pull-ups 22 back squats 200-meter run with a plate overhead

War Frank

Hero WODs · For time

3 rounds for time of: 25 muscle-ups 100 squats 35 GHD sit-ups

Weaver

Hero WODs · For time

4 rounds for time of: 10 L pull-ups 15 push-ups 15 chest-to-bar pull-ups

Wes

Hero WODs · For time

For time: Run 800 meters with a plate Then, 14 rounds of: 5 strict pull-ups

Wesley

Hero WODs · Other

On a 35-minute clock: 800-meter run Then, as many rounds and reps as possible of: 8 box jumps

Weston

Hero WODs · For time

5 rounds for time of: Row 1,000 meters 200-meter farmers carry 50-meter dumbbell waiters walk, right arm

White

Hero WODs · For time

5 rounds for time of: 3 rope climbs to 15 feet 10 toes-to-bars 21 overhead walking lunges

Whitt

Hero WODs · For time

3 rounds for time: 800-meter run with medicine ball 30 wall-ball shots 30 ball slams with medicine ball

Whitten

Hero WODs · For time

5 rounds for time of: 22 kettlebell swings 22 box jumps 400-meter run

Willy

Hero WODs · For time

3 rounds for time of: 800-meter run 5 front squats 200-meter run

Wilmot

Hero WODs · For time

6 rounds for time of: 50 squats 25 ring dips

Wittman

Hero WODs · For time

7 rounds for time of: 15 kettlebell swings 15 power cleans 15 box jumps

Woehlke

Hero WODs · For time

3 rounds, each for time, of: 4 jerks 5 front squats 6 power cleans

Wood

Hero WODs · For time

5 rounds for time of: 400-meter run 10 burpee box jumps 10 sumo deadlift high pulls

Wyk

Hero WODs · For time

5 rounds for time of: 5 front squats 5 rope climbs to 15 feet 400-meter run with a plate

Yeti

Hero WODs · For time

For time: 25 pull-ups 10 muscle-ups 1.5-mile run

Zembiec

Hero WODs · For time

5 rounds for time of: 11 back squats 7 strict burpee pull-ups 400-meter run

Zeus

Hero WODs · For time

3 rounds for time of: 30 wall-ball shots 30 sumo deadlift high pulls 30 box jumps

Zimmerman

Hero WODs · AMRAP (rounds + reps)

Complete as many rounds and reps as possible in 25 minutes of: 11 chest-to-bar pull-ups 2 deadlifts 10 handstand push-ups

30 Muscle-ups For Time

Benchmarks · For time

For time: 30 muscle-ups Scaling Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.

Baseline

Benchmarks · For time

For time: 500-meter row 40 air squats 30 sit-ups

Bear Complex

Benchmarks · Other

5 rounds of: 7 sets of the complex: 1 power clean 1 front squat

Christine

Benchmarks · For time

3 rounds for time of: 500-meter row 12 deadlifts at your bodyweight 21 box jumps (20 in)

CrossFit Total

Benchmarks · Other

Find your 1-rep max for each of the following three lifts: Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep

Death by Burpees

Benchmarks · AMRAP (rounds + reps)

Every minute on the minute for as long as possible: Minute 1: 1 burpee Minute 2: 2 burpees Minute 3: 3 burpees

Filthy 50

Benchmarks · For time

For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings

Jeremy

Benchmarks · For time

21-15-9 reps for time of: Overhead squats Burpees

Kalsu

Benchmarks · For time

For time: 100 thrusters Every minute on the minute, starting at 0:00, perform 5 burpees, then continue with the thrusters.

King Kong

Benchmarks · For time

3 rounds for time of: 1 deadlift 2 muscle-ups 3 squat cleans

Lucy

Benchmarks · For time

5 rounds for time of: 5 muscle-ups 100 double-unders 10 dumbbell squat cleans

Nasty Girls

Benchmarks · For time

3 rounds for time of: 50 Squats 7 Muscle-ups 135 pound Hang power cleans, 10 reps

Tabata Something Else

Benchmarks · Other

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Score = total reps from all 32 intervals

Tabata This!

Benchmarks · Other

Tabata Row Rest 1 minute Tabata Squat Rest 1 minute

The Chief

Benchmarks · Other

Max rounds in 3 minutes of: 3 power cleans 6 push-ups 9 squats

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Fran

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Fight Gone Bad

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Barbara Ann

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Abbate

Adambrown

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Big Sexy

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Bradshaw

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Bruck

Bulger

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Chad1000X

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Clovis

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Crain

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Dallas 5

Daniel

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DG

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