CrossfitBodyweightWorkouts

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

Legend:MmetconMEmuscularenduranceSstrengthSPspeedSKskillEenduranceCcore

GirlsandHeroesBodyweightWODs

Type

OfficialCrossfitnamedWODsforbenchmarksandcompetition

Angie
100pullups
100pushups
100situps
100squats

M/ME

Barbara
Either5roundsfortime,or5roundswith3:00restbetweeneachround:
20pullups
30pushups
40situps
50squats

M/ME

Chelsea
Eachminuteontheminutefor30minutesof:
5pullups
10pushups
15squats

M/ME

Cindy
Asmanyroundsaspossiblein20minutesof:
5pullups
10pushups
15squats

M/ME

Mary
Asmanyroundsaspossiblein20minutesof:
5handstandpushups
101leggedsquats
15pullups

ME

JT
21159repsof:
handstandpushups
ringdips
pushup

ME

Annie
5040302010repsof:
doubleunders
situps

Nicole
Asmanyroundsaspossiblein20minutesof:
Run400m
Maxreppullups

M/ME

pg1of22

GirlsandHeroesBodyweightWODs

Type

Murph
Run1mile
100pullups
200pushups
300squats
Run1mile
Partitionthepullups,pushups,andsquatsasneeded.Startandfinishwithamile
run.Ifyou'vegota20#vestorbodyarmor,wearit.

M/ME

Jason
100squats
5muscleups
75squats
10muscleups
50squats
15muscleups
25squats
20muscleups

ME/S

Griff
Run800m
Run400mbackward
Run800m
Run400mbackward

SP

Ryan
5roundsof:
7muscleups
21burpees
Eachburpee12abovemaxreach

ME/S

OfficialCrossfitnamedWODsforbenchmarksandcompetition

pg2of22

OtherOfficialBodyweightWODs

AlloftheseWODshaveappearedontheCFHQmainsiteatleastonce
Deathbypullups
Withacontinuouslyrunningclockdoonepullupthefirstminute,2pullupsthe
secondminute,3pullupsthethirdminute...continuingaslongasyouareable.
Useasmanysetseachminuteasneeded.

ME

30muscleups

S/M

120pullupsand120dips

ME

GIJane
100burpeepullups

M/
ME

Asmanyroundsaspossiblein20minutesof:
15pullups
30pushups
45squats

ME

Walkinglunge400m

ME

M/
TabataSomethingElse
ME
Complete32intervalsof20secondsofworkfollowedby10secondsofrestwhere
thefirst8intervalsarepullups,thesecond8arepushups,thethird8intervals
aresitups,andfinally,thelast8intervalsaresquats.Thereisnorestbetween
exercises.
5040302010repsof:
pullups
ringdips

ME

150burpees

M/ME

handstandpushups:15131197531
Lpullups:13579111315

S/
ME

3roundsof:
Run800m
50pullups

SP/
ME/
M

50burpees
jump12abovemaxreacheachone.

50situps
50doubleunders
50situps
50walkinglunges
50situps
50burpees
50situps

M/
ME

7roundsof:
10Oneleggedsquats,alternating
12ringdips
15pullups

S/
ME

10roundsof:
12burpees
12pullups

M/
ME

4roundsof:
Run400m
50squats

SP

pg3of22

OtherOfficialBodyweightWODs

AlloftheseWODshaveappearedontheCFHQmainsiteatleastonce
5roundsof:
15Lpullups
30pushups
45situps

ME

5roundsof:
25invertedburpees
25pullups
25burpees
(Invertedburpee:Startingsupine,kip(orsitupandroll)tostanding,kickup
tohandstand)

M/
SK

30handstandpushups
10pullups
20handstandpushups
20pullups
10handstandpushups
30pullups

ME

503020repsof:
doubleunders
pushups
pullups

M/
ME

Run800meters
40Lpullups
Run800meters
40strictpullups
Run800meters
40kippingpullups

SP/
ME

5roundsof:
50squats
30pullups
15handstandpushups

M/
ME

50ringdips
Run400meters
50pushups
Run400meters
50handstandpushups
Run400meters

SP/
ME

3roundsof:
50doubleunders
75squats

5roundsof:
50squats
100ropejumps

pg4of22

AffiliateandAthleteCreatedWODs

Type

TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis
givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit
inafutureversionpleasecontactmeontheCFBoards.
Withacontinuouslyrunningclockdoonemuscleupthefirstminute,2muscleups
thesecondminute,3muscleupsthethirdminute,aslongasyoucan.Run400m.
Repeatladderfordeadhangpullups.Run400m.Repeatladderforkippingpullups.
Run400m.
(Source:USTactical/Navyseals.com)

ME

3roundsof:
50pushups
50situps
50squats

100squats
100pullups
200pushups
300squats
100lunges

M/
ME

BodyweightFran
21159repsof:
pullups
burpees

SegmentedBodyweightFran
21159repsof:
pullups
pushups
squatjumpsto12abovemaxreach
(Source:ShaneSkowron)

503520reproundsof:
handstandpushups
pullups

ME

Repeatfor15minutes:
20secondsofpullups
20secondsofsitups
20secondsofsquats

100pullups
200pushups
300squats
50situps

M/
ME

Asmanyroundsaspossiblein20minutesof:
25pullups
50pushups
75squats

M/
ME

Asmanyroundsaspossiblein20minutesof:
25handstandpushups
50Oneleggedsquats,alternating
75pullups

M/
ME

Asmanyroundsaspossiblein20minutesof:
10Lpullups
20squats

M/
ME

pg5of22

AffiliateandAthleteCreatedWODs

Type

TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis
givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit
inafutureversionpleasecontactmeontheCFBoards.
100755025reps:
situps
flutterkicks(4count)
Leglevers
(Source:USTactical/navyseals.com)

TheReckoning
Run1mile
100bodyblasters(burpeepullupskneestoelbows)
Run1mile
(Source:ShaneSkowron)

M/ME

CummulativeLholdfortotalof5:00.Usebar,rings,orfloor.
Stoptimerwhenyoudropoutofposition.Recordtotaltimeittakestoget5:00.
(Source:USTactical/navyseals.com)

100situps
100flutterkicks(4count)
100leglevers
(Source:USTactical/navyseals.com)

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)

M/ME

102030repsof:
squat
handstandpushups
squat
pullups

M/
ME

RunningwithAngie
100pullups
Run1mile
100pushups
Run1mile
100situps
Run1mile
100squats
Run1mile
(Source:USTactical/navyseals.com)

M/
ME

pg6of22

AffiliateandAthleteCreatedWODs

Type

TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis
givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit
inafutureversionpleasecontactmeontheCFBoards.
Withacontinuouslyrunningclockdo1ringdipthefirstminute,2ringdipsthe
secondminute,3ringdipthethirdminute...continuingaslongasyouareable.
Useasmanysetseachminuteasneeded.

ME

MurphTribute
Run1mile
50pullups
100pushups
150situps
200squats
Run1mile
50pullups
100pushups
150situps
200squats
Run1mile
Nopartitioning.
(Source:USTactical/navyseals.com)

M/
ME

50ringdips
100squats
50ringdips
100squats
50ringdips

M/
ME

21159repsof:
handstandpushups
Invertedpullups

ME

5roundsof:
50walkinglunges
15handstandpushups

ME

DeckofCards
Takeadeckofcards,shuffle.Facecardsare10,Acesare11,numberedcardsas
valued.Flipeachcardandperformthemovementandthenumberofrepsspecified.
Cyclewholedeck.
Heartspushups
Diamondspullups
Spadessitups
Clubssquats
JokersRun1mile
(Source:USTactical/navyseals.com)

M/
ME

DeckofCards(CoreVariation)
Takeadeckofcards,shuffle.Facecardsare10,Acesare11,numberedcardsas
valued.Flipeachcardandperformthemovementandthenumberofrepsspecified.
Cyclewholedeck.
Heartsburpees
Diamondsmountainclimbers(4ct)
Spadesflutterkicks(4ct)
Clubssitups
JokersRun400m
(Source:USTactical/navyseals.com)

C/M

5roundsof:
21pullups
21ringdips

M/ME

pg7of22

AffiliateandAthleteCreatedWODs

Type

TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis
givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit
inafutureversionpleasecontactmeontheCFBoards.
21159repsof:
ringpushups
ringdips

ME

5roundsof:
30handstandpushups
30pullups

ME

5roundsof:
Maxringdipsin1:00
Rest1:00
Maxringpushupsin1:00
Rest1:00
(Source:USTactical/navyseals.com)

M/
ME

100squats
20handstandpushups
30pullups

M/
ME

100squats
9handstandpushups
200squats
15handstandpushups
100squats
21handstandpushups

M/
ME

7roundsof:
Maxrepdips
Maxreppullups
Restasneeded.

ME

100Lpullups

ME/C

100squats
40pullups
80squats
32pullups
60squats
24pullups
40squats
16pullups
20squats
8pullups

M/ME

80squats
10handstandpushups
60squats
20handstandpushups
40squats
30handstandpushups
20squats

M/ME

10roundsof:
10pullups
20pushups
30squats

M/
ME

pg8of22

AffiliateandAthleteCreatedWODs

Type

TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis
givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit
inafutureversionpleasecontactmeontheCFBoards.
4roundsof:
50squats
5muscleups

M/S

Asmanyroundsaspossiblein20minutesof:
7handstandpushups
12Lpullups

ME

50squats
50pullups
50walkinglunges
50kneestoelbows
5handstandpushups
50situps
5handstandpushups
50squats
50pullups

100squats
30muscleups
100squats

M/S

4roundsof:
25lunges
50squats

ME

100squats
25situps
100squats
25situps
100squats
25kneestoelbows
100squats
25handstandpushups

3roundsof:
100squats
50ringdips
30Lpullups

M/ME

5roundsof:
5handstandpushups
5muscleups

ME/S

2roundsof:
35squats
35kneestoelbows
35squats
35situps
35lunges
35squats

21181512963of:
squats
Lpullups
kneestoelbows

M/ME

pg9of22

AffiliateandAthleteCreatedWODs

Type

TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis
givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit
inafutureversionpleasecontactmeontheCFBoards.
7roundsof:
35squats
25pushups
15pullups

5roundsof:
10dips
15pullups
20handstandpushups

M/ME

5roundsof:
100squats
20lunges
35pushups

M/ME

21159repsof:
Bodyblasters(burpeepullupkneestoelbows)
boxjumpburpees
Belushiburpees(onjumpturn180degrees)
BurpeeJacks(plankjacktojumpingjack)
(Source:RobertPierce)

Give30minutestohandstandandhandwalkingpractice.

SK/S

3roundsof:
100squats
25Lpullups
30handstandpushups

M/ME

3roundsof:
7muscleups
100squats

S/M

5roundsof:
50squats
30handstandpushups

M/ME

3roundsof:
100squats
20ringpushups
12pullups

M/ME

5roundsof:
50squats
15ringpushups

3roundswith2:00restsbetweeneachround:
50squats
30pullups
40pushups
50squats

M/ME

10987654321
pullups
ringpushups
handstandpushups

M/ME

5roundsof:
9handstandpushups
9pullups

ME

pg10of22

AffiliateandAthleteCreatedWODs

Type

TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis
givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit
inafutureversionpleasecontactmeontheCFBoards.
2roundsof:
21lunges
21pullups
21squats
21ringdips
21handstandpushups

M/ME

Asmanyroundsaspossiblein20minutes:
10Falsegripringpullups(ringstochest)
10ringdips(goasdeepaspossible)

S/ME

5roundsof:
50squats
21ringdips
21handstandpushups

M/ME

21pullups
50squats
21kneestoelbows
18pullups
50squats
18kneestoelbows
15pullups
50squats
15kneestoelbows
12pullups
50squats
12kneestoelbows

7roundsof:
20ringdips
20pullups
20lunges

M/ME

25squats
25situps
25lunges
25handstandpushups
25pushups
25kneestoelbows
25dips
25pullups

Asmanyroundsaspossiblein20minutesof:
10pullups
10ringdips
10walkinglunges

M/ME

pg11of22

AffiliateandAthleteCreatedWODs

Type

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)

M/ME

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

M/
ME/
S

3roundsof:
100squats
50ringdips

M/ME

pg12of22

AffiliateandAthleteCreatedWODs

Type

TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis
givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit
inafutureversionpleasecontactmeontheCFBoards.
100squats
21handstandpushups
30pullups
100squats
30pullups
21handstandpushups
100squats

M/ME

5roundsof:
20squats
20pushups
20pullups

M/ME

5040302010reps
pullups
squatjumps
(Source:ShaneSkowron)

M/ME

50burpees
75flutterkicks(4count)
100pushups
150situps
(Source:specialtactics.com)

M/
ME/
C

Run1mile
30pullups(chesttobar)
60pushups
(Source:specialtactics.com)

2rounds:
Maxpushups2:00
Maxsitups2:00
Maxflutterkicks2:00
Maxsquats2:00
(Source:specialtactics.com)

ME

100squats
20handstandpushups
30pullups
100squats
30pullups
20handstandpushups
100squats

M/ME

15roundsformaxreps:
pullups,30secondson/30secondsoff

ME

Run10minutesmaxeffort
200squats
Run10minutesmaxeffort
(Source:ShaneSkowron)

SP/
E

pg13of22

AffiliateandAthleteCreatedWODs

Type

TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis
givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit
inafutureversionpleasecontactmeontheCFBoards.
50squats
50jumpingpullups
50stepswalkinglunge
50kneestoelbows
50handstandpushups
50situps
50dips
50squats
50pushups

Run1mile
21Lpullups
Run1mile
21barmuscleups
Run1mile
21ringmuscleups
(Source:ShaneSkowron)

E/
S

4roundsof:
50walkinglunges
50squats
Run400m
(Source:ShaneSkowron)

ME

4roundsof:
5muscleups
50straightlegliftsonrings
(Source:ShaneSkowron)

S/
C

5roundsof:
10burpees
20box/benchjumps
30pushups
40squats
50lunges
(Source:navyseals.comforums)

ME

pistols(1leggedsquats)
3x10oneachleg
Holdarockorotherheavyobjecttoincreasetheload.

Practiceyourkipupfor20minutes,withhandsorwithout.
Kipupconsistsoflyingflatsupinatedtoexplosivelystandingup.

SK/
SP

Attemptanelbowlever,backlever,orfrontleverfor20minutes.

SK/S

pg14of22

AffiliateandAthleteCreatedWODs

Type

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)

M/
ME/
SP

Balboa
4roundsof:
100jumpropes
Run400meters
10Bodyblasters(burpeepullupkneestoelbows)
(Source:ChadMcBroom)

M/ME

CrouchingTiger
50squats
25pushups
50pistols
25fingertippushups
50sidelunges
25knucklepushups
50walkinglunges
25diamondpushups
(Source:ChadMcBroom)

M/ME

FracturedRunnyAngie
Run400meters
25pullups
25pushups
25situps
25squats
(Source:CrossfitPC)

M/ME

Run5k,butevery5:00do50pushupsand50squats.
(Source:ShaneSkowron)

E/
ME

pg15of22

AffiliateandAthleteCreatedWODs

Type

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)

C/ME

250squats
20muscleups
250squats
(Source:ShaneSkowron)

E/
S

1roundTabatasprints
1roundTabatasquats,restpositionisinthesquat
Thereisnorestbetweenexercises.
(Source:CrossfitEndurance)

SP

150squats
50pushups
21pullups
Run800meters
21pullups
50pushups
150squats
(Source:thesealquest.com)

M/ME

50Lpullups
50handstandpushups
50pistols
50kneestoelbows
(Source:ShaneSkowron)

M/ME

Asmanyroundsaspossiblein12minutesof:
10pushups
15situps
20mwalkinglunge
(Source:CrossfitAlpha)

M/ME

Spendacummulativetotalof5minutesinahandstand,orheadstand.
(Source:CrossfitAlpha)

SK

21159repsof:
lunges(Eachlegrep)
situps
burpees
(Source:CrossfitAlpha)

pg16of22

AffiliateandAthleteCreatedWODs

Type

TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis
givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit
inafutureversionpleasecontactmeontheCFBoards.
5roundsof:
50mountainclimbers(4count)
25situps
(Source:CrossfitAlpha)

5roundsof:
100jumpingjacks
100mountainclimbers
(Source:CrossfitAlpha)

M/C

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)

M/
ME

3roundsof:
Run800m
30burpees
30kneestoelbows
(Source:USTactical/navyseals.com

4:00ofsitups
2:00ofpushups
2:00offlutterkicks
1:00ofdeadhangpullups
(Source:specialtactics.com)

ME

pg17of22

AffiliateandAthleteCreatedWODs

Type

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)

ME

50jumpingjacks
50pushups
50tuckjumps
50situps
50mountianclimbers(50eachleg)
50squats
50jumpingjacks
(Source:CrossfitAlpha)

10roundsof:
30secondshandstand
30secondsisometricsquat
(Source:CrossfitAlpha)

ME

pg18of22

RunningWorkouts

Type

Unlessspecificallynoted,allrunningworkoutsshouldbeatmaximumeffort.
Pickadistance:1.5mi,2mi,5k,8k,10k,15k,13.1mi

SP/E

Pickatimeformaxdistance:20min,30min,40min,60min,90min

SP/E

1roundTabatauphillsprints(20:10x8)orontreadmill12%grade
(Source:CrossfitEndurance)

SP/M

4roundsof:
5:00maxdistance,3:00recovery
(Source:CrossfitEndurance)

SP

Run3x5kwith10:0015:00recoveries
(Source:CrossfitEndurance)

1200muphillsprint
Rest1:00
1200mdownhilljog
Rest1:00
Repeat
(Source:CrossfitEndurance)

SP

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)

SP/
M

10x100mwith2:00rests

SP

8x200mwith2:00rests

SP

4x400mwith5:00rests

SP

8roundsof:
80secondssprint,40secondsrecovery
(Source:CrossfitEndurance)

SP/M

3roundsof:
1:00sprint,1:00recovery
2:00sprint,2:00recovery
3:00sprint,3:00recovery
(Source:CrossfitEndurance)

SP/M

3:00sprint,3:00recovery
2:00sprint,2:00recovery
1:00sprint,1:00recovery
2:00sprint,2:00recovery
3:00sprint,3:00recovery
(Source:CrossfitEndurance)

SP/
M

4x800mwith2:00rests

SP

Run10k.Runsecondhalffasterthanthefirst.

pg19of22

RunningWorkouts

Type

Unlessspecificallynoted,allrunningworkoutsshouldbeatmaximumeffort.
3roundsof:
100msprint,Restsameamountoftimeyoufinishedthesprint
200msprint,Restsameamountoftimeyoufinishedthesprint
300msprint,Restsameamountoftimeyoufinishedthesprint
(Source:CrossfitEndurance)

SP/
M

3roundsof:
200msprint,Restsameamountoftimeyoufinishedthesprint
400msprint,Restsameamountoftimeyoufinishedthesprint
600msprint,Restsameamountoftimeyoufinishedthesprint
(Source:CrossfitEndurance)

SP/
M

10roundsof:
1:00sprint,1:00recovery
(Source:CrossfitEndurance)

SP/
M

8roundsof:
10secondssprint,5secondsrecovery
(Source:CrossfitEndurance)

SP/
M

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)

SP/
M

16roundsof:
10secondssprint,20secondsrecovery
(Source:CrossfitEndurance)

SP/
M

4x200m+4x400m+2x1000m
Rest1:00,1:30,and2:00perintervaldistance,respectively.
(Source:CrossfitEndurance)

SP/
M

200msprint,Restsameamountoftimeyoufinishedthesprint
400msprint,Restsameamountoftimeyoufinishedthesprint
600msprint,Restsameamountoftimeyoufinishedthesprint
400msprint,Restsameamountoftimeyoufinishedthesprint
200msprint,Restsameamountoftimeyoufinishedthesprint
(Source:CrossfitEndurance)

SP/
M

1miletimetrial
Rest2:00
2x400mattimetrialpace,rest1:00inbetween

SP/
M

4x200m(rests1:30)+2x400m(rests2:00)

SP

pg20of22

EnduranceChallengesandBeatdowns

Type

TheseworkoutshavebeendesignedfortheCrossfitterwhoislookingforsomeextra
pain,evenseveralhoursofintensity.Theseshouldonlybecompletedby
experiencedCrossfitterswhoarecomfortablewithlotsofrunning.
FilthyFifteenMiles
60roundsof:
Run400m
10burpees
1muscleup
Useapileof60penniestohelpyoukeeptrackofrounds.
(Source:ShaneSkowron)

E/
S

TripleMurph
Complete3Murphsinarow.Seefirstsectionfordescription.
FirstMurphiscompletedwithweightedbackpackorvest,partitioned5/10/15.
SecondMurphiscompletedwithoutpartitions.
ThirdMurphispartitioned5/10/15.
(Source:crossfit.com/ShaneSkowron)

E/
ME

BurpeeMile
Cover1mileusingburpeesonly.Youmayjumpforwardasfarasyouwantforeach
burpee,butyoumaynotwalkforwardatanypoint.
(Source:ShaneSkowron)

Station4:00
Thereare5stations.Ateachstationyouwillperformthemovementatmaximum
intensityforthespecifiedamountoftime,cyclingthroughthestationsinthe
ordergiven.Theworkouttakes4hourstocomplete.

E/
ME

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)

E/
ME

Frenzy
10roundsof:
Maxburpees1:00
Maxpullups1:00
Maxtuckjumps1:00
Maxjumpingjacks1:00
Maxdistancerunning2:00
(Source:ShaneSkowron)

E/
ME

pg21of22

EnduranceChallengesandBeatdowns

Type

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)

E/
ME/
SP/
C/
M

1,500RepWOD
10roundsof:
100jumpropes
10burpees
10situps
10pushups
10squats
10pullups
(Source:CrossfitHouston)

Pulling20
4roundsof:
Run5miles
100pullups
(Source:ShaneSkowron)

E/
ME

TheLongestMile
400mhandstandwalking
400mwalkinglunges
400mbearcrawl
400mburpeejumps
(Source:ShaneSkowron)

M/
ME
E

PainstormXXIV
Run100m
50burpees
Run200m
100pushups
Run300m
150walkinglunges
Run400m
200squats
Run300m
150walkinglunges
Run200m
100pushups
Run100m
50burpees
(Source:CFLondon/CFCentralScotland/BrandXCF)

M/
E

pg22of22