CrossFit benchmark-WODs

De Girls, elke officiële Hero WOD en de klassieke benchmarks. Zoek op naam of beweging, filter op categorie en open een workout voor het voorschrift, de gewichten en de achtergrond. Veertien gidsen gaan dieper in op bewegingsstandaarden, scaling en wat een goede score is.

295 workouts

Fran

Gids

The Girls · Op tijd

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

Grace

Gids

The Girls · Op tijd

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

Diane

Gids

The Girls · Op tijd

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

Helen

Gids

The Girls · Op tijd

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

Elizabeth

Gids

The Girls · Op tijd

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

Isabel

Gids

The Girls · Op tijd

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

Jackie

Gids

The Girls · Op tijd

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

Karen

Gids

The Girls · Op tijd

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

Nancy

Gids

The Girls · Op tijd

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

Annie

Gids

The Girls · Op tijd

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

Cindy

Gids

The Girls · AMRAP (rondes + reps)

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

Murph

Gids

Hero WODs · Op tijd

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

DT

Gids

Hero WODs · Op tijd

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

Gids

Benchmarks · Totaal 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 · Op tijd

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

Andi

The Girls · Op tijd

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

Angie

The Girls · Op tijd

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

Barbara

The Girls · Op tijd

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

Barbara Ann

The Girls · Op tijd

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

Candy

The Girls · Op tijd

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

Chelsea

The Girls · Overig

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

Ellen

The Girls · Op tijd

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

Eva

The Girls · Op tijd

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

Gwen

The Girls · Overig

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 · Overig

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

Ingrid

The Girls · Op tijd

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

Kelly

The Girls · Op tijd

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

Linda

The Girls · Op tijd

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 · Op tijd

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

Lynne

The Girls · Totaal reps

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

Maggie

The Girls · Op tijd

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

Marguerita

The Girls · Op tijd

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

Mary

The Girls · AMRAP (rondes + reps)

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

Nicole

The Girls · AMRAP (rondes + reps)

AMRAP 20: Run 400 meters Max reps pull-ups

Abbate

Hero WODs · Op tijd

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

Adambrown

Hero WODs · Op tijd

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

Adrian

Hero WODs · Op tijd

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

Alec

Hero WODs · Op tijd

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

Alexander

Hero WODs · Op tijd

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

Andy

Hero WODs · Op tijd

For time: 25 thrusters 50 box jumps 75 deadlifts

Arnie

Hero WODs · Op tijd

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

Artie

Hero WODs · AMRAP (rondes + reps)

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

Badger

Hero WODs · Op tijd

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

Barraza

Hero WODs · AMRAP (rondes + 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 · Op tijd

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

Bert

Hero WODs · Op tijd

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

Big Sexy

Hero WODs · Op tijd

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

Blake

Hero WODs · Op tijd

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

Bowen

Hero WODs · Op tijd

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

Bradley

Hero WODs · Op tijd

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

Bradshaw

Hero WODs · Op tijd

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

Brehm

Hero WODs · Op tijd

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

Brenton

Hero WODs · Op tijd

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 · Op tijd

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

Bruck

Hero WODs · Op tijd

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

Bulger

Hero WODs · Op tijd

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

Bull

Hero WODs · Op tijd

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

Buriak

Hero WODs · AMRAP (rondes + 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 · Op tijd

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

Capoot

Hero WODs · Op tijd

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

Carse

Hero WODs · Op tijd

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

Chad1000X

Hero WODs · Op tijd

For time: 1,000 weighted box step-ups

City 100

Hero WODs · Op tijd

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

Clovis

Hero WODs · Op tijd

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

Coe

Hero WODs · Op tijd

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

Coffey

Hero WODs · Op tijd

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

Coffland

Hero WODs · Overig

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 · Op tijd

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

Crain

Hero WODs · Op tijd

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

Dae Han

Hero WODs · Op tijd

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

Dallas 5

Hero WODs · Overig

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

Daniel

Hero WODs · Op tijd

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

Daniel Ray

Hero WODs · Op tijd

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 (rondes + reps)

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

Del

Hero WODs · Op tijd

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

Desforges

Hero WODs · Op tijd

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

DG

Hero WODs · AMRAP (rondes + 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 · Op tijd

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

Dominic J. Hall

Hero WODs · Overig

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

Donny

Hero WODs · Op tijd

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

Dork

Hero WODs · Op tijd

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

Dragon

Hero WODs · Op tijd

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

Drew

Hero WODs · Op tijd

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 (rondes + 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 · Op tijd

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

Emily

Hero WODs · Op tijd

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

Erin

Hero WODs · Op tijd

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

Estrada

Hero WODs · Overig

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

Eva Strong

Hero WODs · Op tijd

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 (rondes + 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 · Op tijd

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

FERN

Hero WODs · Overig

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

Finseth

Hero WODs · Overig

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 · Op tijd

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 · Op tijd

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

Fournier

Hero WODs · Op tijd

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

Gage

Hero WODs · Op tijd

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

Gale Force

Hero WODs · AMRAP (rondes + 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 · Op tijd

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

Garbo

Hero WODs · Overig

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 · Op tijd

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

Gator

Hero WODs · Op tijd

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

Gaza

Hero WODs · Op tijd

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

Glen

Hero WODs · Op tijd

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

Goose

Hero WODs · Op tijd

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

Griff

Hero WODs · Op tijd

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

Gunny

Hero WODs · Op tijd

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

Hall

Hero WODs · Op tijd

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

Hamilton

Hero WODs · Op tijd

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

Hammer

Hero WODs · Op tijd

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

Hammy

Hero WODs · Op tijd

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

Hansen

Hero WODs · Op tijd

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

Harper

Hero WODs · AMRAP (rondes + 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 (rondes + reps)

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

Helton

Hero WODs · Op tijd

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

Hidalgo

Hero WODs · Op tijd

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

Hildy

Hero WODs · Op tijd

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

Holbrook

Hero WODs · Op tijd

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

Holleyman

Hero WODs · Op tijd

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

Hollywood

Hero WODs · Op tijd

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

Hoover

Hero WODs · Op tijd

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

Hortman

Hero WODs · AMRAP (rondes + reps)

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

Horton

Hero WODs · Op tijd

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

Hotshots 19

Hero WODs · Op tijd

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

J.J.

Hero WODs · Op tijd

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

Jack

Hero WODs · AMRAP (rondes + 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 · Overig

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 · Op tijd

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

Jared

Hero WODs · Op tijd

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

Jason

Hero WODs · Op tijd

For time: 100 squats 5 muscle-ups 75 squats

JBo

Hero WODs · AMRAP (rondes + reps)

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

Jennifer

Hero WODs · AMRAP (rondes + 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 (rondes + 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 · Op tijd

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

Johnson

Hero WODs · AMRAP (rondes + 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 · Op tijd

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

Jorge

Hero WODs · Op tijd

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

Josh

Hero WODs · Op tijd

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

Josh-O

Hero WODs · Op tijd

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

Joshie

Hero WODs · Op tijd

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

Josie

Hero WODs · Op tijd

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

JT

Hero WODs · Op tijd

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

Justin

Hero WODs · Op tijd

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

K27

Hero WODs · Op tijd

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

Kelly Brown

Hero WODs · Op tijd

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

Kerrie

Hero WODs · Op tijd

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

Kev

Hero WODs · AMRAP (rondes + 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 · Op tijd

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

Klepto

Hero WODs · Op tijd

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

Kutschbach

Hero WODs · Op tijd

7 rounds for time of: 11 back squats 10 jerks

Larry

Hero WODs · Op tijd

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

Laura

Hero WODs · AMRAP (rondes + 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 (rondes + 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 · Op tijd

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

Leehan

Hero WODs · Op tijd

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

Liam

Hero WODs · Op tijd

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

Locke

Hero WODs · Op tijd

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

Loredo

Hero WODs · Op tijd

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

Lorenzo

Hero WODs · Op tijd

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

Luce

Hero WODs · Op tijd

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

Luke

Hero WODs · Op tijd

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

Lumberjack 20

Hero WODs · Op tijd

For time: 20 deadlifts Run 400 meters 20 kettlebell swings

Maloney

Hero WODs · Op tijd

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 · Op tijd

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

Manuel

Hero WODs · Overig

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

Marco

Hero WODs · Op tijd

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

Marston

Hero WODs · AMRAP (rondes + 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 · Op tijd

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

Matt 16

Hero WODs · Op tijd

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

Maupin

Hero WODs · Op tijd

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

Maxim 56

Hero WODs · Op tijd

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 · Op tijd

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

McCartney

Hero WODs · Op tijd

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

McCluskey

Hero WODs · Op tijd

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

McGhee

Hero WODs · AMRAP (rondes + reps)

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

Meadows

Hero WODs · Op tijd

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 · Op tijd

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

Miron

Hero WODs · Op tijd

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

Monti

Hero WODs · Op tijd

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

Moon

Hero WODs · Op tijd

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 (rondes + 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 · Op tijd

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

Mr. Joshua

Hero WODs · Op tijd

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

Muller

Hero WODs · Op tijd

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

Nate

Hero WODs · AMRAP (rondes + reps)

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

Ned

Hero WODs · Op tijd

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

Nick

Hero WODs · Op tijd

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

Nickman

Hero WODs · Op tijd

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

Northrup

Hero WODs · Op tijd

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

Nukes

Hero WODs · Overig

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

Nunez

Hero WODs · Op tijd

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

Nutts

Hero WODs · Op tijd

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

ODA 7313

Hero WODs · Op tijd

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

Omar

Hero WODs · Op tijd

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

Otis

Hero WODs · AMRAP (rondes + 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 · Op tijd

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

Partner Weston

Hero WODs · Op tijd

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 · Op tijd

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

Paul

Hero WODs · Op tijd

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

Paul Pena

Hero WODs · Op tijd

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

Peyton

Hero WODs · AMRAP (rondes + 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 · Op tijd

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

Pike

Hero WODs · Op tijd

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

Pikey

Hero WODs · Op tijd

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

PK

Hero WODs · Op tijd

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

Rahoi

Hero WODs · AMRAP (rondes + reps)

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

Ralph

Hero WODs · Op tijd

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

Randy

Hero WODs · Op tijd

For time: 75 power snatches

Rankel

Hero WODs · AMRAP (rondes + reps)

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

René

Hero WODs · Op tijd

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

Restrepo

Hero WODs · Op tijd

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

Rich

Hero WODs · Op tijd

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

Ricky

Hero WODs · AMRAP (rondes + reps)

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

Riley

Hero WODs · Op tijd

For time: Run 1.5 miles 150 burpees Run 1.5 miles

RJ

Hero WODs · Op tijd

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

Robbie

Hero WODs · AMRAP (rondes + 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 (rondes + reps)

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

Roney

Hero WODs · Op tijd

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

Roy

Hero WODs · Op tijd

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

Ryan

Hero WODs · Op tijd

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

Ryan Comas

Hero WODs · Op tijd

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 · Op tijd

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

Santiago

Hero WODs · Op tijd

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

Santora

Hero WODs · Overig

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

Schmalls

Hero WODs · Op tijd

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

Scotty

Hero WODs · AMRAP (rondes + 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 · Op tijd

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

Servais

Hero WODs · Op tijd

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

Severin

Hero WODs · Op tijd

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

Sham

Hero WODs · Op tijd

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

Shawn

Hero WODs · Op tijd

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 · Op tijd

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

Sisson

Hero WODs · AMRAP (rondes + 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 · Op tijd

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

Smykowski

Hero WODs · Op tijd

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

Spehar

Hero WODs · Op tijd

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

Stephen

Hero WODs · Overig

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

Strange

Hero WODs · Op tijd

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

T

Hero WODs · Op tijd

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

T.J.

Hero WODs · Op tijd

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

T.U.P.

Hero WODs · Op tijd

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

Tama

Hero WODs · Op tijd

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

Taylor

Hero WODs · Op tijd

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

Terry

Hero WODs · Op tijd

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

The Don

Hero WODs · Op tijd

For time: 66 deadlifts 66 box jump 66 kettlebell swings

The Lyon

Hero WODs · Op tijd

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

The Seven

Hero WODs · Op tijd

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

Thompson

Hero WODs · Op tijd

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

Tiff

Hero WODs · Overig

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 · Op tijd

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

TK

Hero WODs · AMRAP (rondes + 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 (rondes + reps)

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

Tommy V

Hero WODs · Op tijd

For time: 21 thrusters 12 rope climbs 15 thrusters

Topsy

Hero WODs · AMRAP (rondes + 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 · Op tijd

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

Triple Deuce

Hero WODs · AMRAP (rondes + reps)

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

Tully

Hero WODs · Op tijd

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

Tumilson

Hero WODs · Op tijd

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

Tyler

Hero WODs · Op tijd

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

Viola

Hero WODs · AMRAP (rondes + 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 · Op tijd

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

Walsh

Hero WODs · Op tijd

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

War Frank

Hero WODs · Op tijd

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

Weaver

Hero WODs · Op tijd

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

Wes

Hero WODs · Op tijd

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

Wesley

Hero WODs · Overig

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

Weston

Hero WODs · Op tijd

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

White

Hero WODs · Op tijd

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

Whitt

Hero WODs · Op tijd

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

Whitten

Hero WODs · Op tijd

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

Willy

Hero WODs · Op tijd

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

Wilmot

Hero WODs · Op tijd

6 rounds for time of: 50 squats 25 ring dips

Wittman

Hero WODs · Op tijd

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

Woehlke

Hero WODs · Op tijd

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

Wood

Hero WODs · Op tijd

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

Wyk

Hero WODs · Op tijd

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

Yeti

Hero WODs · Op tijd

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

Zembiec

Hero WODs · Op tijd

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

Zeus

Hero WODs · Op tijd

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

Zimmerman

Hero WODs · AMRAP (rondes + 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 · Op tijd

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 · Op tijd

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

Bear Complex

Benchmarks · Overig

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

Christine

Benchmarks · Op tijd

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

CrossFit Total

Benchmarks · Overig

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 (rondes + 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 · Op tijd

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

Jeremy

Benchmarks · Op tijd

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

Kalsu

Benchmarks · Op tijd

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

King Kong

Benchmarks · Op tijd

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

Lucy

Benchmarks · Op tijd

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

Nasty Girls

Benchmarks · Op tijd

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

Tabata Something Else

Benchmarks · Overig

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 · Overig

Tabata Row Rest 1 minute Tabata Squat Rest 1 minute

The Chief

Benchmarks · Overig

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

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