CrossfitBodyweightWorkouts

CompiledandeditedbyShaneSkowron.Version1.5,10/21/08 (Allworkoutsrequirenothingmorethanapullupbar,rings,orajumprope.) Legend:MmetconMEmuscularenduranceSstrengthSPspeedSKskillEenduranceCcore

GirlsandHeroesBodyweightWODs
OfficialCrossfitnamedWODsforbenchmarksandcompetition Angie 100pullups 100pushups 100situps 100squats Barbara Either5roundsfortime,or5roundswith3:00restbetweeneachround: 20pullups 30pushups 40situps 50squats Chelsea Eachminuteontheminutefor30minutesof: 5pullups 10pushups 15squats Cindy Asmanyroundsaspossiblein20minutesof: 5pullups 10pushups 15squats Mary Asmanyroundsaspossiblein20minutesof: 5handstandpushups 101leggedsquats 15pullups JT 21159repsof: handstandpushups ringdips pushup Annie 5040302010repsof: doubleunders situps Nicole Asmanyroundsaspossiblein20minutesof: Run400m Maxreppullups

Type M/ME

M/ME

M/ME

M/ME

ME

ME

M/ME

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GirlsandHeroesBodyweightWODs
OfficialCrossfitnamedWODsforbenchmarksandcompetition Murph Run1mile 100pullups 200pushups 300squats Run1mile Partitionthepullups,pushups,andsquatsasneeded.Startandfinishwithamile run.Ifyou'vegota20#vestorbodyarmor,wearit. Jason 100squats 5muscleups 75squats 10muscleups 50squats 15muscleups 25squats 20muscleups Griff Run800m Run400mbackward Run800m Run400mbackward Ryan 5roundsof: 7muscleups 21burpees Eachburpee12abovemaxreach

Type M/ME

ME/S

SP

ME/S

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AlloftheseWODshaveappearedontheCFHQmainsiteatleastonce Deathbypullups Withacontinuouslyrunningclockdoonepullupthefirstminute,2pullupsthe secondminute,3pullupsthethirdminute...continuingaslongasyouareable. Useasmanysetseachminuteasneeded. 30muscleups 120pullupsand120dips GIJane 100burpeepullups Asmanyroundsaspossiblein20minutesof: 15pullups 30pushups 45squats Walkinglunge400m ME

OtherOfficialBodyweightWODs

S/M ME M/ ME ME

ME

M/ TabataSomethingElse ME Complete32intervalsof20secondsofworkfollowedby10secondsofrestwhere thefirst8intervalsarepullups,thesecond8arepushups,thethird8intervals aresitups,andfinally,thelast8intervalsaresquats.Thereisnorestbetween exercises. 5040302010repsof: pullups ringdips 150burpees handstandpushups:15131197531 Lpullups:13579111315 3roundsof: Run800m 50pullups 50burpees jump12abovemaxreacheachone. 50situps 50doubleunders 50situps 50walkinglunges 50situps 50burpees 50situps 7roundsof: 10Oneleggedsquats,alternating 12ringdips 15pullups 10roundsof: 12burpees 12pullups 4roundsof: Run400m 50squats ME

M/ME S/ ME SP/ ME/ M M M/ ME

S/ ME

M/ ME SP

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AlloftheseWODshaveappearedontheCFHQmainsiteatleastonce 5roundsof: 15Lpullups 30pushups 45situps 5roundsof: 25invertedburpees 25pullups 25burpees (Invertedburpee:Startingsupine,kip(orsitupandroll)tostanding,kickup tohandstand) 30handstandpushups 10pullups 20handstandpushups 20pullups 10handstandpushups 30pullups 503020repsof: doubleunders pushups pullups Run800meters 40Lpullups Run800meters 40strictpullups Run800meters 40kippingpullups 5roundsof: 50squats 30pullups 15handstandpushups 50ringdips Run400meters 50pushups Run400meters 50handstandpushups Run400meters 3roundsof: 50doubleunders 75squats 5roundsof: 50squats 100ropejumps ME

OtherOfficialBodyweightWODs

M/ SK

ME

M/ ME

SP/ ME

M/ ME

SP/ ME

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TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit inafutureversionpleasecontactmeontheCFBoards. Withacontinuouslyrunningclockdoonemuscleupthefirstminute,2muscleups thesecondminute,3muscleupsthethirdminute,aslongasyoucan.Run400m. Repeatladderfordeadhangpullups.Run400m.Repeatladderforkippingpullups. Run400m. (Source:USTactical/Navyseals.com) 3roundsof: 50pushups 50situps 50squats 100squats 100pullups 200pushups 300squats 100lunges BodyweightFran 21159repsof: pullups burpees SegmentedBodyweightFran 21159repsof: pullups pushups squatjumpsto12abovemaxreach (Source:ShaneSkowron) 503520reproundsof: handstandpushups pullups Repeatfor15minutes: 20secondsofpullups 20secondsofsitups 20secondsofsquats 100pullups 200pushups 300squats 50situps Asmanyroundsaspossiblein20minutesof: 25pullups 50pushups 75squats Asmanyroundsaspossiblein20minutesof: 25handstandpushups 50Oneleggedsquats,alternating 75pullups Asmanyroundsaspossiblein20minutesof: 10Lpullups 20squats ME

AffiliateandAthleteCreatedWODs

Type

M/ ME

ME

M/ ME

M/ ME

M/ ME

M/ ME

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TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit inafutureversionpleasecontactmeontheCFBoards. 100755025reps: situps flutterkicks(4count) Leglevers (Source:USTactical/navyseals.com) TheReckoning Run1mile 100bodyblasters(burpeepullupskneestoelbows) Run1mile (Source:ShaneSkowron) CummulativeLholdfortotalof5:00.Usebar,rings,orfloor. Stoptimerwhenyoudropoutofposition.Recordtotaltimeittakestoget5:00. (Source:USTactical/navyseals.com) 100situps 100flutterkicks(4count) 100leglevers (Source:USTactical/navyseals.com) C

AffiliateandAthleteCreatedWODs

Type

M/ME

WithacontinuouslyrunningclockdooneHandstandpushupthefirstminute,2 ME pullupsthesecondminute,3handstandpushupsthethirdminuteand4pullupsthe 4thminutecontinuinginthispatternaslongasyouareable.Ifyourpacefalls behindthecount,continuetoalternateexerciseswhilerecordingrepsforatotal oftwentyminutes. handstandpushups5x5 Maximizerangeofmotionbyusingblocksorchairs. RunningTabataSomethingElse Tabatapullups,1round Run1mile Tabatapushups,1round Run1mile Tabatasitups,1round Run1mile Tabatasquats,1round Run1mile Forbesttime. (Source:USTactical/navyseals.com) 102030repsof: squat handstandpushups squat pullups RunningwithAngie 100pullups Run1mile 100pushups Run1mile 100situps Run1mile 100squats Run1mile (Source:USTactical/navyseals.com) S M/ME

M/ ME

M/ ME

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TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit inafutureversionpleasecontactmeontheCFBoards. Withacontinuouslyrunningclockdo1ringdipthefirstminute,2ringdipsthe secondminute,3ringdipthethirdminute...continuingaslongasyouareable. Useasmanysetseachminuteasneeded. MurphTribute Run1mile 50pullups 100pushups 150situps 200squats Run1mile 50pullups 100pushups 150situps 200squats Run1mile Nopartitioning. (Source:USTactical/navyseals.com) 50ringdips 100squats 50ringdips 100squats 50ringdips 21159repsof: handstandpushups Invertedpullups 5roundsof: 50walkinglunges 15handstandpushups DeckofCards Takeadeckofcards,shuffle.Facecardsare10,Acesare11,numberedcardsas valued.Flipeachcardandperformthemovementandthenumberofrepsspecified. Cyclewholedeck. Heartspushups Diamondspullups Spadessitups Clubssquats JokersRun1mile (Source:USTactical/navyseals.com) DeckofCards(CoreVariation) Takeadeckofcards,shuffle.Facecardsare10,Acesare11,numberedcardsas valued.Flipeachcardandperformthemovementandthenumberofrepsspecified. Cyclewholedeck. Heartsburpees Diamondsmountainclimbers(4ct) Spadesflutterkicks(4ct) Clubssitups JokersRun400m (Source:USTactical/navyseals.com) 5roundsof: 21pullups 21ringdips ME

AffiliateandAthleteCreatedWODs

Type

M/ ME

M/ ME

ME

ME

M/ ME

C/M

M/ME

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TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit inafutureversionpleasecontactmeontheCFBoards. 21159repsof: ringpushups ringdips 5roundsof: 30handstandpushups 30pullups 5roundsof: Maxringdipsin1:00 Rest1:00 Maxringpushupsin1:00 Rest1:00 (Source:USTactical/navyseals.com) 100squats 20handstandpushups 30pullups 100squats 9handstandpushups 200squats 15handstandpushups 100squats 21handstandpushups 7roundsof: Maxrepdips Maxreppullups Restasneeded. 100Lpullups 100squats 40pullups 80squats 32pullups 60squats 24pullups 40squats 16pullups 20squats 8pullups 80squats 10handstandpushups 60squats 20handstandpushups 40squats 30handstandpushups 20squats 10roundsof: 10pullups 20pushups 30squats ME

AffiliateandAthleteCreatedWODs

Type

ME

M/ ME

M/ ME M/ ME

ME

ME/C M/ME

M/ME

M/ ME

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TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit inafutureversionpleasecontactmeontheCFBoards. 4roundsof: 50squats 5muscleups Asmanyroundsaspossiblein20minutesof: 7handstandpushups 12Lpullups 50squats 50pullups 50walkinglunges 50kneestoelbows 5handstandpushups 50situps 5handstandpushups 50squats 50pullups 100squats 30muscleups 100squats 4roundsof: 25lunges 50squats 100squats 25situps 100squats 25situps 100squats 25kneestoelbows 100squats 25handstandpushups 3roundsof: 100squats 50ringdips 30Lpullups 5roundsof: 5handstandpushups 5muscleups 2roundsof: 35squats 35kneestoelbows 35squats 35situps 35lunges 35squats 21181512963of: squats Lpullups kneestoelbows M/S

AffiliateandAthleteCreatedWODs

Type

ME

M/S

ME

M/ME

ME/S

M/ME

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TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit inafutureversionpleasecontactmeontheCFBoards. 7roundsof: 35squats 25pushups 15pullups 5roundsof: 10dips 15pullups 20handstandpushups 5roundsof: 100squats 20lunges 35pushups 21159repsof: Bodyblasters(burpeepullupkneestoelbows) boxjumpburpees Belushiburpees(onjumpturn180degrees) BurpeeJacks(plankjacktojumpingjack) (Source:RobertPierce) Give30minutestohandstandandhandwalkingpractice. 3roundsof: 100squats 25Lpullups 30handstandpushups 3roundsof: 7muscleups 100squats 5roundsof: 50squats 30handstandpushups 3roundsof: 100squats 20ringpushups 12pullups 5roundsof: 50squats 15ringpushups 3roundswith2:00restsbetweeneachround: 50squats 30pullups 40pushups 50squats 10987654321 pullups ringpushups handstandpushups 5roundsof: 9handstandpushups 9pullups M

AffiliateandAthleteCreatedWODs

Type

M/ME

M/ME

SK/S M/ME

S/M

M/ME

M/ME

M/ME

M/ME

ME

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TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit inafutureversionpleasecontactmeontheCFBoards. 2roundsof: 21lunges 21pullups 21squats 21ringdips 21handstandpushups Asmanyroundsaspossiblein20minutes: 10Falsegripringpullups(ringstochest) 10ringdips(goasdeepaspossible) 5roundsof: 50squats 21ringdips 21handstandpushups 21pullups 50squats 21kneestoelbows 18pullups 50squats 18kneestoelbows 15pullups 50squats 15kneestoelbows 12pullups 50squats 12kneestoelbows 7roundsof: 20ringdips 20pullups 20lunges 25squats 25situps 25lunges 25handstandpushups 25pushups 25kneestoelbows 25dips 25pullups Asmanyroundsaspossiblein20minutesof: 10pullups 10ringdips 10walkinglunges M/ME

AffiliateandAthleteCreatedWODs

Type

S/ME

M/ME

M/ME

M/ME

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TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit inafutureversionpleasecontactmeontheCFBoards. BadSnake 100ropejumps 21kneestoelbows 50Pushups 15LPullups 100ropejumps 15kneestoelbows 35Pushups 12LPullups 100ropejumps 12kneestoelbows 20Pushups 9LPullups (Source:IanCarver) Seppuku 10roundsof: 10Lpullups 10ringpushups 10kneestoelbows (Source:IanCarver) 20piecesofAngie 20roundsof: 5pullups 5pushups 5situps 5squats (Source:CrossfitPC) BurningRingsofFire 10ringpushups 10Archerpushups(5eachside) 10ringFlyes 10WideGripringpushups 10Singlelegringpushups(5eachled) 10Pseudoplancheringpushups 10Jackkniferingpushups 10DiveBomberringpushups 10Elevatedringpushups 10ringpushups (Source:ChadMcBroom) 25handstandpushups 25squats 25pullups 25Oneleggedsquats 25muscleups 3roundsof: 100squats 50ringdips M

AffiliateandAthleteCreatedWODs

Type

M/ME

M/ ME/ S

M/ME

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TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit inafutureversionpleasecontactmeontheCFBoards. 100squats 21handstandpushups 30pullups 100squats 30pullups 21handstandpushups 100squats 5roundsof: 20squats 20pushups 20pullups 5040302010reps pullups squatjumps (Source:ShaneSkowron) 50burpees 75flutterkicks(4count) 100pushups 150situps (Source:specialtactics.com) Run1mile 30pullups(chesttobar) 60pushups (Source:specialtactics.com) 2rounds: Maxpushups2:00 Maxsitups2:00 Maxflutterkicks2:00 Maxsquats2:00 (Source:specialtactics.com) 100squats 20handstandpushups 30pullups 100squats 30pullups 20handstandpushups 100squats 15roundsformaxreps: pullups,30secondson/30secondsoff Run10minutesmaxeffort 200squats Run10minutesmaxeffort (Source:ShaneSkowron) M/ME

AffiliateandAthleteCreatedWODs

Type

M/ME

M/ME

M/ ME/ C

ME

M/ME

ME SP/ E

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TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit inafutureversionpleasecontactmeontheCFBoards. 50squats 50jumpingpullups 50stepswalkinglunge 50kneestoelbows 50handstandpushups 50situps 50dips 50squats 50pushups Run1mile 21Lpullups Run1mile 21barmuscleups Run1mile 21ringmuscleups (Source:ShaneSkowron) 4roundsof: 50walkinglunges 50squats Run400m (Source:ShaneSkowron) 4roundsof: 5muscleups 50straightlegliftsonrings (Source:ShaneSkowron) 5roundsof: 10burpees 20box/benchjumps 30pushups 40squats 50lunges (Source:navyseals.comforums) pistols(1leggedsquats) 3x10oneachleg Holdarockorotherheavyobjecttoincreasetheload. Practiceyourkipupfor20minutes,withhandsorwithout. Kipupconsistsoflyingflatsupinatedtoexplosivelystandingup. Attemptanelbowlever,backlever,orfrontleverfor20minutes. M

AffiliateandAthleteCreatedWODs

Type

E/ S

ME

S/ C

ME

SK/ SP SK/S

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TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit inafutureversionpleasecontactmeontheCFBoards. Playingwithpushups Run100m 20pushups 5burpees 15clappushups 5burpees 10chestslappushups 5burpees 5fingertippushups Run100m 15pushups 5burpees 10clappushups 5burpees 10chestslappushups 5burpees 5fingertippushups Run100m 10pushups 5burpees 10clappushups 5burpees 10chestslappushups 5burpees 5fingertippushups (Source:JohnBeieler) Balboa 4roundsof: 100jumpropes Run400meters 10Bodyblasters(burpeepullupkneestoelbows) (Source:ChadMcBroom) CrouchingTiger 50squats 25pushups 50pistols 25fingertippushups 50sidelunges 25knucklepushups 50walkinglunges 25diamondpushups (Source:ChadMcBroom) FracturedRunnyAngie Run400meters 25pullups 25pushups 25situps 25squats (Source:CrossfitPC) Run5k,butevery5:00do50pushupsand50squats. (Source:ShaneSkowron) M/ ME/ SP

AffiliateandAthleteCreatedWODs

Type

M/ME

M/ME

M/ME

E/ ME

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TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit inafutureversionpleasecontactmeontheCFBoards. 20161284repsof: Onearmpushups Oneleggedsquats (Source:navyseals.comboards) 50flutterkicks 50situps Run400m 100flutterkicks 100situps Run400m (Source:USTactical/navyseals.com) 4roundsof: 50pushups 50situps 504ctflutterkicks (Source:USTactical/navyseals.com) 250squats 20muscleups 250squats (Source:ShaneSkowron) 1roundTabatasprints 1roundTabatasquats,restpositionisinthesquat Thereisnorestbetweenexercises. (Source:CrossfitEndurance) 150squats 50pushups 21pullups Run800meters 21pullups 50pushups 150squats (Source:thesealquest.com) 50Lpullups 50handstandpushups 50pistols 50kneestoelbows (Source:ShaneSkowron) Asmanyroundsaspossiblein12minutesof: 10pushups 15situps 20mwalkinglunge (Source:CrossfitAlpha) Spendacummulativetotalof5minutesinahandstand,orheadstand. (Source:CrossfitAlpha) 21159repsof: lunges(Eachlegrep) situps burpees (Source:CrossfitAlpha) S

AffiliateandAthleteCreatedWODs

Type

C/ME

E/ S

SP

M/ME

M/ME

M/ME

SK M

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TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit inafutureversionpleasecontactmeontheCFBoards. 5roundsof: 50mountainclimbers(4count) 25situps (Source:CrossfitAlpha) 5roundsof: 100jumpingjacks 100mountainclimbers (Source:CrossfitAlpha) PrisonWorkout burpees:201918...321 walk25maftereachset (Source:KenAndes) Ash 3rounds,90secondsperstationof: burpees pushups box/benchjumps pullups DoubleUnders squats (Source:BenEricson) Run1mile 60pushups 40dips 20handstandpushups 10pistols(eachlegrep) 20handstandpushups 40dips 60pushups Run1mile (Source:USTactical/navyseals.com) 3roundsof: Run800m 30burpees 30kneestoelbows (Source:USTactical/navyseals.com 4:00ofsitups 2:00ofpushups 2:00offlutterkicks 1:00ofdeadhangpullups (Source:specialtactics.com) C

AffiliateandAthleteCreatedWODs

Type

M/C

M/ ME

ME

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TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit inafutureversionpleasecontactmeontheCFBoards. IvantheTerrible 90secondsofjumpingrope 50lunges 50pushups 50situps 90secondsofjumpingrope 40lunges 40pushups 40situps 90secondsofjumpingrope 30lunges 30pushups 30situps 90secondsofjumpingrope 20lunges 20pushups 20situps 90secondsofjumpingrope 10lunges 10pushups 10situps (Source:IanCarver) LongCycleBurpees 50roundsof: 1squat 1pushup 1situp 1superman 1tuckjump (Source:CrossfitAlpha) 5roundsof: 30secondisometricsquathold 20squats 30secondsisometricleaningrest 20pushups (Source:CrossfitAlpha) 50jumpingjacks 50pushups 50tuckjumps 50situps 50mountianclimbers(50eachleg) 50squats 50jumpingjacks (Source:CrossfitAlpha) 10roundsof: 30secondshandstand 30secondsisometricsquat (Source:CrossfitAlpha) M

AffiliateandAthleteCreatedWODs

Type

ME

ME

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Unlessspecificallynoted,allrunningworkoutsshouldbeatmaximumeffort. Pickadistance:1.5mi,2mi,5k,8k,10k,15k,13.1mi Pickatimeformaxdistance:20min,30min,40min,60min,90min 1roundTabatauphillsprints(20:10x8)orontreadmill12%grade (Source:CrossfitEndurance) 4roundsof: 5:00maxdistance,3:00recovery (Source:CrossfitEndurance) Run3x5kwith10:0015:00recoveries (Source:CrossfitEndurance) 1200muphillsprint Rest1:00 1200mdownhilljog Rest1:00 Repeat (Source:CrossfitEndurance) 1:00sprint,1:00rest 1:00sprint,0:50rest 1:00sprint,0:40rest 1:00sprint,0:30rest 1:00sprint,0:20rest 1:00sprint,0:10rest 1:00sprint,0:20rest 1:00sprint,0:30rest 1:00sprint,0:40rest 1:00sprint,0:50rest 1:00sprint,1:00rest (Source:CrossfitEndurance) 10x100mwith2:00rests 8x200mwith2:00rests 4x400mwith5:00rests 8roundsof: 80secondssprint,40secondsrecovery (Source:CrossfitEndurance) 3roundsof: 1:00sprint,1:00recovery 2:00sprint,2:00recovery 3:00sprint,3:00recovery (Source:CrossfitEndurance) 3:00sprint,3:00recovery 2:00sprint,2:00recovery 1:00sprint,1:00recovery 2:00sprint,2:00recovery 3:00sprint,3:00recovery (Source:CrossfitEndurance) 4x800mwith2:00rests Run10k.Runsecondhalffasterthanthefirst. SP/E SP/E SP/M SP

RunningWorkouts

Type

E SP

SP/ M

SP SP SP SP/M

SP/M

SP/ M

SP E

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Unlessspecificallynoted,allrunningworkoutsshouldbeatmaximumeffort. 3roundsof: 100msprint,Restsameamountoftimeyoufinishedthesprint 200msprint,Restsameamountoftimeyoufinishedthesprint 300msprint,Restsameamountoftimeyoufinishedthesprint (Source:CrossfitEndurance) 3roundsof: 200msprint,Restsameamountoftimeyoufinishedthesprint 400msprint,Restsameamountoftimeyoufinishedthesprint 600msprint,Restsameamountoftimeyoufinishedthesprint (Source:CrossfitEndurance) 10roundsof: 1:00sprint,1:00recovery (Source:CrossfitEndurance) 8roundsof: 10secondssprint,5secondsrecovery (Source:CrossfitEndurance) 0:45sprint,0:45recover 1:30sprint,1:30recover 3:00sprint,3:00recover 6:00sprint,6:00recover 3:00sprint,3:00recover 1:30sprint,1:30recover 0:45sprint,0:45recover (Source:CrossfitEndurance) 16roundsof: 10secondssprint,20secondsrecovery (Source:CrossfitEndurance) 4x200m+4x400m+2x1000m Rest1:00,1:30,and2:00perintervaldistance,respectively. (Source:CrossfitEndurance) 200msprint,Restsameamountoftimeyoufinishedthesprint 400msprint,Restsameamountoftimeyoufinishedthesprint 600msprint,Restsameamountoftimeyoufinishedthesprint 400msprint,Restsameamountoftimeyoufinishedthesprint 200msprint,Restsameamountoftimeyoufinishedthesprint (Source:CrossfitEndurance) 1miletimetrial Rest2:00 2x400mattimetrialpace,rest1:00inbetween 4x200m(rests1:30)+2x400m(rests2:00) SP/ M

RunningWorkouts

Type

SP/ M

SP/ M SP/ M SP/ M

SP/ M SP/ M SP/ M

SP/ M SP

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TheseworkoutshavebeendesignedfortheCrossfitterwhoislookingforsomeextra pain,evenseveralhoursofintensity.Theseshouldonlybecompletedby experiencedCrossfitterswhoarecomfortablewithlotsofrunning. FilthyFifteenMiles 60roundsof: Run400m 10burpees 1muscleup Useapileof60penniestohelpyoukeeptrackofrounds. (Source:ShaneSkowron) TripleMurph Complete3Murphsinarow.Seefirstsectionfordescription. FirstMurphiscompletedwithweightedbackpackorvest,partitioned5/10/15. SecondMurphiscompletedwithoutpartitions. ThirdMurphispartitioned5/10/15. (Source:crossfit.com/ShaneSkowron) BurpeeMile Cover1mileusingburpeesonly.Youmayjumpforwardasfarasyouwantforeach burpee,butyoumaynotwalkforwardatanypoint. (Source:ShaneSkowron) Station4:00 Thereare5stations.Ateachstationyouwillperformthemovementatmaximum intensityforthespecifiedamountoftime,cyclingthroughthestationsinthe ordergiven.Theworkouttakes4hourstocomplete. StationA:running StationB:burpees StationC:pullups StationD:squatjumps StationE:bearcrawlorlunges Round1:5:00ateachstation,fortotalof25:00. Round2:12:00ateachstation,fortotalof1:00:00. Round3:30:00ateachstation,fortotalof2:30:00. Round4:1:00ateachstation,fortotalof5:00. (Source:ShaneSkowron) The500Challenge 500pullups 500pushups 500situps 500flutterkicks 500squats Completeanywayyoucan. (Source:thesealquest.com) Frenzy 10roundsof: Maxburpees1:00 Maxpullups1:00 Maxtuckjumps1:00 Maxjumpingjacks1:00 Maxdistancerunning2:00 (Source:ShaneSkowron) E/ ME E/ S

EnduranceChallengesandBeatdowns

Type

E/ ME

E/ ME

E/ ME

pg21of22

TheseworkoutshavebeendesignedfortheCrossfitterwhoislookingforsomeextra pain,evenseveralhoursofintensity.Theseshouldonlybecompletedby experiencedCrossfitterswhoarecomfortablewithlotsofrunning. OctoberBreeze 110minutes: March.Optionallywithrucksackweighing50#. 15minutes: Eat,hydrate,stretch,changeclothesifnecessary. 60minutes: Runathalfmarathonpace. 60minutes: Complete1000walkinglunges. 30minutes: 5rounds:ringdips1:00,rest1:00,ringpushups1:00,rest1:00 60minutes: Runathalfmarathonpace. 15minutes: Eat,hydrate,stretch,changeclothesifnecessary. 30minutes: CompleteAngie,maxintensity. 15minutes: Sprint10x100mwith1:00rests. 15minutes: Complete100burpees. 30minutes: 4rounds:50squats,5muscleups.Sub3/3forMUifnecessary. 30minutes: 500situps. 10minutes: Run1mileallout. 8hourstotaltocomplete.(Source:ShaneSkowron) 1,500RepWOD 10roundsof: 100jumpropes 10burpees 10situps 10pushups 10squats 10pullups (Source:CrossfitHouston) Pulling20 4roundsof: Run5miles 100pullups (Source:ShaneSkowron) TheLongestMile 400mhandstandwalking 400mwalkinglunges 400mbearcrawl 400mburpeejumps (Source:ShaneSkowron) PainstormXXIV Run100m 50burpees Run200m 100pushups Run300m 150walkinglunges Run400m 200squats Run300m 150walkinglunges Run200m 100pushups Run100m 50burpees (Source:CFLondon/CFCentralScotland/BrandXCF) E/ ME/ SP/ C/ M

EnduranceChallengesandBeatdowns

Type

E/ ME

M/ ME E

M/ E

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