CrossfitBodyweightWorkouts

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

Legend:MmetconMEmuscularenduranceSstrengthSPspeedSKskillEenduranceCcore

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

pg1of22
 GirlsandHeroesBodyweightWODs Type
OfficialCrossfitnamedWODsforbenchmarksandcompetition
Murph M/ME
Run1mile
100pullups
200pushups
300squats
Run1mile
Partitionthepullups,pushups,andsquatsasneeded.Startandfinishwithamile
run.Ifyou'vegota20#vestorbodyarmor,wearit.
Jason ME/S
100squats
5muscleups
75squats
10muscleups
50squats
15muscleups
25squats
20muscleups
Griff SP
Run800m
Run400mbackward
Run800m
Run400mbackward
Ryan ME/S
5roundsof:
7muscleups
21burpees
Eachburpee12abovemaxreach

pg2of22
 OtherOfficialBodyweightWODs
AlloftheseWODshaveappearedontheCFHQmainsiteatleastonce
Deathbypullups ME
Withacontinuouslyrunningclockdoonepullupthefirstminute,2pullupsthe
secondminute,3pullupsthethirdminute...continuingaslongasyouareable.
Useasmanysetseachminuteasneeded.
30muscleups S/M
120pullupsand120dips ME
GIJane M/
100burpeepullups ME
Asmanyroundsaspossiblein20minutesof: ME
15pullups
30pushups
45squats
Walkinglunge400m ME
TabataSomethingElse M/
Complete32intervalsof20secondsofworkfollowedby10secondsofrestwhere ME
thefirst8intervalsarepullups,thesecond8arepushups,thethird8intervals
aresitups,andfinally,thelast8intervalsaresquats.Thereisnorestbetween
exercises.
5040302010repsof: ME
pullups
ringdips
150burpees M/ME
handstandpushups:15131197531 S/
Lpullups:13579111315 ME
3roundsof: SP/
Run800m ME/
50pullups M
50burpees M
jump12abovemaxreacheachone.
50situps M/
50doubleunders ME
50situps
50walkinglunges
50situps
50burpees
50situps
7roundsof: S/
10Oneleggedsquats,alternating ME
12ringdips
15pullups
10roundsof: M/
12burpees ME
12pullups
4roundsof: SP
Run400m
50squats

pg3of22
 OtherOfficialBodyweightWODs
AlloftheseWODshaveappearedontheCFHQmainsiteatleastonce
5roundsof: ME
15Lpullups
30pushups
45situps
5roundsof: M/
25invertedburpees SK
25pullups
25burpees
(Invertedburpee:Startingsupine,kip(orsitupandroll)tostanding,kickup
tohandstand)
30handstandpushups ME
10pullups
20handstandpushups
20pullups
10handstandpushups
30pullups
503020repsof: M/
doubleunders ME
pushups
pullups
Run800meters SP/
40Lpullups ME
Run800meters
40strictpullups
Run800meters
40kippingpullups
5roundsof: M/
50squats ME
30pullups
15handstandpushups
50ringdips SP/
Run400meters ME
50pushups
Run400meters
50handstandpushups
Run400meters
3roundsof: M
50doubleunders
75squats
5roundsof: M
50squats
100ropejumps

pg4of22
 AffiliateandAthleteCreatedWODs Type
TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis
givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit
inafutureversionpleasecontactmeontheCFBoards.
Withacontinuouslyrunningclockdoonemuscleupthefirstminute,2muscleups ME
thesecondminute,3muscleupsthethirdminute,aslongasyoucan.Run400m.
Repeatladderfordeadhangpullups.Run400m.Repeatladderforkippingpullups.
Run400m.
(Source:USTactical/Navyseals.com)
3roundsof: M
50pushups
50situps
50squats
100squats M/
100pullups ME
200pushups
300squats
100lunges
BodyweightFran M
21159repsof:
pullups
burpees
SegmentedBodyweightFran M
21159repsof:
pullups
pushups
squatjumpsto12abovemaxreach
(Source:ShaneSkowron)
503520reproundsof: ME
handstandpushups
pullups
Repeatfor15minutes: M
20secondsofpullups
20secondsofsitups
20secondsofsquats
100pullups M/
200pushups ME
300squats
50situps
Asmanyroundsaspossiblein20minutesof: M/
25pullups ME
50pushups
75squats
Asmanyroundsaspossiblein20minutesof: M/
25handstandpushups ME
50Oneleggedsquats,alternating
75pullups
Asmanyroundsaspossiblein20minutesof: M/
10Lpullups ME
20squats

pg5of22
 AffiliateandAthleteCreatedWODs Type
TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis
givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit
inafutureversionpleasecontactmeontheCFBoards.
100755025reps: C
situps
flutterkicks(4count)
Leglevers
(Source:USTactical/navyseals.com)
TheReckoning M/ME
Run1mile
100bodyblasters(burpeepullupskneestoelbows)
Run1mile
(Source:ShaneSkowron)
CummulativeLholdfortotalof5:00.Usebar,rings,orfloor. C
Stoptimerwhenyoudropoutofposition.Recordtotaltimeittakestoget5:00.
(Source:USTactical/navyseals.com)
100situps C
100flutterkicks(4count)
100leglevers
(Source:USTactical/navyseals.com)
WithacontinuouslyrunningclockdooneHandstandpushupthefirstminute,2 ME
pullupsthesecondminute,3handstandpushupsthethirdminuteand4pullupsthe
4thminutecontinuinginthispatternaslongasyouareable.Ifyourpacefalls
behindthecount,continuetoalternateexerciseswhilerecordingrepsforatotal
oftwentyminutes.
handstandpushups5x5 S
Maximizerangeofmotionbyusingblocksorchairs.
RunningTabataSomethingElse M/ME
Tabatapullups,1round
Run1mile
Tabatapushups,1round
Run1mile
Tabatasitups,1round
Run1mile
Tabatasquats,1round
Run1mile
Forbesttime.
(Source:USTactical/navyseals.com)
102030repsof: M/
squat ME
handstandpushups
squat
pullups
RunningwithAngie M/
100pullups ME
Run1mile
100pushups
Run1mile
100situps
Run1mile
100squats
Run1mile
(Source:USTactical/navyseals.com)

pg6of22
 AffiliateandAthleteCreatedWODs Type
TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis
givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit
inafutureversionpleasecontactmeontheCFBoards.
Withacontinuouslyrunningclockdo1ringdipthefirstminute,2ringdipsthe ME
secondminute,3ringdipthethirdminute...continuingaslongasyouareable.
Useasmanysetseachminuteasneeded.
MurphTribute M/
Run1mile ME
50pullups
100pushups
150situps
200squats
Run1mile
50pullups
100pushups
150situps
200squats
Run1mile
Nopartitioning.
(Source:USTactical/navyseals.com)
50ringdips M/
100squats ME
50ringdips
100squats
50ringdips
21159repsof: ME
handstandpushups
Invertedpullups
5roundsof: ME
50walkinglunges
15handstandpushups
DeckofCards M/
Takeadeckofcards,shuffle.Facecardsare10,Acesare11,numberedcardsas ME
valued.Flipeachcardandperformthemovementandthenumberofrepsspecified.
Cyclewholedeck.
Heartspushups
Diamondspullups
Spadessitups
Clubssquats
JokersRun1mile
(Source:USTactical/navyseals.com)
DeckofCards(CoreVariation) C/M
Takeadeckofcards,shuffle.Facecardsare10,Acesare11,numberedcardsas
valued.Flipeachcardandperformthemovementandthenumberofrepsspecified.
Cyclewholedeck.
Heartsburpees
Diamondsmountainclimbers(4ct)
Spadesflutterkicks(4ct)
Clubssitups
JokersRun400m
(Source:USTactical/navyseals.com)
5roundsof: M/ME
21pullups
21ringdips

pg7of22
 AffiliateandAthleteCreatedWODs Type
TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis
givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit
inafutureversionpleasecontactmeontheCFBoards.
21159repsof: ME
ringpushups
ringdips
5roundsof: ME
30handstandpushups
30pullups
5roundsof: M/
Maxringdipsin1:00 ME
Rest1:00
Maxringpushupsin1:00
Rest1:00
(Source:USTactical/navyseals.com)
100squats M/
20handstandpushups ME
30pullups
100squats M/
9handstandpushups ME
200squats
15handstandpushups
100squats
21handstandpushups
7roundsof: ME
Maxrepdips
Maxreppullups
Restasneeded.
100Lpullups ME/C
100squats M/ME
40pullups
80squats
32pullups
60squats
24pullups
40squats
16pullups
20squats
8pullups
80squats M/ME
10handstandpushups
60squats
20handstandpushups
40squats
30handstandpushups
20squats
10roundsof: M/
10pullups ME
20pushups
30squats

pg8of22
 AffiliateandAthleteCreatedWODs Type
TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis
givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit
inafutureversionpleasecontactmeontheCFBoards.
4roundsof: M/S
50squats
5muscleups
Asmanyroundsaspossiblein20minutesof: ME
7handstandpushups
12Lpullups
50squats M
50pullups
50walkinglunges
50kneestoelbows
5handstandpushups
50situps
5handstandpushups
50squats
50pullups
100squats M/S
30muscleups
100squats
4roundsof: ME
25lunges
50squats
100squats M
25situps
100squats
25situps
100squats
25kneestoelbows
100squats
25handstandpushups
3roundsof: M/ME
100squats
50ringdips
30Lpullups
5roundsof: ME/S
5handstandpushups
5muscleups
2roundsof: M
35squats
35kneestoelbows
35squats
35situps
35lunges
35squats
21181512963of: M/ME
squats
Lpullups
kneestoelbows

pg9of22
 AffiliateandAthleteCreatedWODs Type
TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis
givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit
inafutureversionpleasecontactmeontheCFBoards.
7roundsof: M
35squats
25pushups
15pullups
5roundsof: M/ME
10dips
15pullups
20handstandpushups
5roundsof: M/ME
100squats
20lunges
35pushups
21159repsof: M
Bodyblasters(burpeepullupkneestoelbows)
boxjumpburpees
Belushiburpees(onjumpturn180degrees)
BurpeeJacks(plankjacktojumpingjack)
(Source:RobertPierce)
Give30minutestohandstandandhandwalkingpractice. SK/S
3roundsof: M/ME
100squats
25Lpullups
30handstandpushups
3roundsof: S/M
7muscleups
100squats
5roundsof: M/ME
50squats
30handstandpushups
3roundsof: M/ME
100squats
20ringpushups
12pullups
5roundsof: M
50squats
15ringpushups
3roundswith2:00restsbetweeneachround: M/ME
50squats
30pullups
40pushups
50squats
10987654321 M/ME
pullups
ringpushups
handstandpushups
5roundsof: ME
9handstandpushups
9pullups

pg10of22
 AffiliateandAthleteCreatedWODs Type
TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis
givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit
inafutureversionpleasecontactmeontheCFBoards.
2roundsof: M/ME
21lunges
21pullups
21squats
21ringdips
21handstandpushups
Asmanyroundsaspossiblein20minutes: S/ME
10Falsegripringpullups(ringstochest)
10ringdips(goasdeepaspossible)
5roundsof: M/ME
50squats
21ringdips
21handstandpushups
21pullups M
50squats
21kneestoelbows
18pullups
50squats
18kneestoelbows
15pullups
50squats
15kneestoelbows
12pullups
50squats
12kneestoelbows
7roundsof: M/ME
20ringdips
20pullups
20lunges
25squats M
25situps
25lunges
25handstandpushups
25pushups
25kneestoelbows
25dips
25pullups
Asmanyroundsaspossiblein20minutesof: M/ME
10pullups
10ringdips
10walkinglunges

pg11of22
 AffiliateandAthleteCreatedWODs Type
TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis
givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit
inafutureversionpleasecontactmeontheCFBoards.
BadSnake M
100ropejumps
21kneestoelbows
50Pushups
15LPullups
100ropejumps
15kneestoelbows
35Pushups
12LPullups
100ropejumps
12kneestoelbows
20Pushups
9LPullups
(Source:IanCarver)
Seppuku M/ME
10roundsof:
10Lpullups
10ringpushups
10kneestoelbows
(Source:IanCarver)
20piecesofAngie M
20roundsof:
5pullups
5pushups
5situps
5squats
(Source:CrossfitPC)
BurningRingsofFire S
10ringpushups
10Archerpushups(5eachside)
10ringFlyes
10WideGripringpushups
10Singlelegringpushups(5eachled)
10Pseudoplancheringpushups
10Jackkniferingpushups
10DiveBomberringpushups
10Elevatedringpushups
10ringpushups
(Source:ChadMcBroom)
25handstandpushups M/
25squats ME/
25pullups S
25Oneleggedsquats
25muscleups
3roundsof: M/ME
100squats
50ringdips

pg12of22
 AffiliateandAthleteCreatedWODs Type
TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis
givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit
inafutureversionpleasecontactmeontheCFBoards.
100squats M/ME
21handstandpushups
30pullups
100squats
30pullups
21handstandpushups
100squats
5roundsof: M/ME
20squats
20pushups
20pullups
5040302010reps M/ME
pullups
squatjumps
(Source:ShaneSkowron)
50burpees M/
75flutterkicks(4count) ME/
100pushups C
150situps
(Source:specialtactics.com)
Run1mile M
30pullups(chesttobar)
60pushups
(Source:specialtactics.com)
2rounds: ME
Maxpushups2:00
Maxsitups2:00
Maxflutterkicks2:00
Maxsquats2:00
(Source:specialtactics.com)
100squats M/ME
20handstandpushups
30pullups
100squats
30pullups
20handstandpushups
100squats
15roundsformaxreps: ME
pullups,30secondson/30secondsoff
Run10minutesmaxeffort SP/
200squats E
Run10minutesmaxeffort
(Source:ShaneSkowron)

pg13of22
 AffiliateandAthleteCreatedWODs Type
TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis
givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit
inafutureversionpleasecontactmeontheCFBoards.
50squats M
50jumpingpullups
50stepswalkinglunge
50kneestoelbows
50handstandpushups
50situps
50dips
50squats
50pushups
Run1mile E/
21Lpullups S
Run1mile
21barmuscleups
Run1mile
21ringmuscleups
(Source:ShaneSkowron)
4roundsof: ME
50walkinglunges
50squats
Run400m
(Source:ShaneSkowron)
4roundsof: S/
5muscleups C
50straightlegliftsonrings
(Source:ShaneSkowron)
5roundsof: ME
10burpees
20box/benchjumps
30pushups
40squats
50lunges
(Source:navyseals.comforums)
pistols(1leggedsquats) S
3x10oneachleg
Holdarockorotherheavyobjecttoincreasetheload.
Practiceyourkipupfor20minutes,withhandsorwithout. SK/
Kipupconsistsoflyingflatsupinatedtoexplosivelystandingup. SP
Attemptanelbowlever,backlever,orfrontleverfor20minutes. SK/S

pg14of22
 AffiliateandAthleteCreatedWODs Type
TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis
givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit
inafutureversionpleasecontactmeontheCFBoards.
Playingwithpushups M/
Run100m ME/
20pushups SP
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 M/ME
4roundsof:
100jumpropes
Run400meters
10Bodyblasters(burpeepullupkneestoelbows)
(Source:ChadMcBroom)
CrouchingTiger M/ME
50squats
25pushups
50pistols
25fingertippushups
50sidelunges
25knucklepushups
50walkinglunges
25diamondpushups
(Source:ChadMcBroom)
FracturedRunnyAngie M/ME
Run400meters
25pullups
25pushups
25situps
25squats
(Source:CrossfitPC)
Run5k,butevery5:00do50pushupsand50squats. E/
(Source:ShaneSkowron) ME

pg15of22
 AffiliateandAthleteCreatedWODs Type
TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis
givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit
inafutureversionpleasecontactmeontheCFBoards.
20161284repsof: S
Onearmpushups
Oneleggedsquats
(Source:navyseals.comboards)
50flutterkicks C
50situps
Run400m
100flutterkicks
100situps
Run400m
(Source:USTactical/navyseals.com)
4roundsof: C/ME
50pushups
50situps
504ctflutterkicks
(Source:USTactical/navyseals.com)
250squats E/
20muscleups S
250squats
(Source:ShaneSkowron)
1roundTabatasprints SP
1roundTabatasquats,restpositionisinthesquat
Thereisnorestbetweenexercises.
(Source:CrossfitEndurance)
150squats M/ME
50pushups
21pullups
Run800meters
21pullups
50pushups
150squats
(Source:thesealquest.com)
50Lpullups M/ME
50handstandpushups
50pistols
50kneestoelbows
(Source:ShaneSkowron)
Asmanyroundsaspossiblein12minutesof: M/ME
10pushups
15situps
20mwalkinglunge
(Source:CrossfitAlpha)
Spendacummulativetotalof5minutesinahandstand,orheadstand. SK
(Source:CrossfitAlpha)
21159repsof: M
lunges(Eachlegrep)
situps
burpees
(Source:CrossfitAlpha)

pg16of22
 AffiliateandAthleteCreatedWODs Type
TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis
givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit
inafutureversionpleasecontactmeontheCFBoards.
5roundsof: C
50mountainclimbers(4count)
25situps
(Source:CrossfitAlpha)
5roundsof: M/C
100jumpingjacks
100mountainclimbers
(Source:CrossfitAlpha)
PrisonWorkout M
burpees:201918...321
walk25maftereachset
(Source:KenAndes)
Ash M
3rounds,90secondsperstationof:
burpees
pushups
box/benchjumps
pullups
DoubleUnders
squats
(Source:BenEricson)
Run1mile M/
60pushups ME
40dips
20handstandpushups
10pistols(eachlegrep)
20handstandpushups
40dips
60pushups
Run1mile
(Source:USTactical/navyseals.com)
3roundsof: M
Run800m
30burpees
30kneestoelbows
(Source:USTactical/navyseals.com
4:00ofsitups ME
2:00ofpushups
2:00offlutterkicks
1:00ofdeadhangpullups
(Source:specialtactics.com)

pg17of22
 AffiliateandAthleteCreatedWODs Type
TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditis
givenwherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcredit
inafutureversionpleasecontactmeontheCFBoards.
IvantheTerrible M
90secondsofjumpingrope
50lunges
50pushups
50situps
90secondsofjumpingrope
40lunges
40pushups
40situps
90secondsofjumpingrope
30lunges
30pushups
30situps
90secondsofjumpingrope
20lunges
20pushups
20situps
90secondsofjumpingrope
10lunges
10pushups
10situps
(Source:IanCarver)
LongCycleBurpees M
50roundsof:
1squat
1pushup
1situp
1superman
1tuckjump
(Source:CrossfitAlpha)
5roundsof: ME
30secondisometricsquathold
20squats
30secondsisometricleaningrest
20pushups
(Source:CrossfitAlpha)
50jumpingjacks M
50pushups
50tuckjumps
50situps
50mountianclimbers(50eachleg)
50squats
50jumpingjacks
(Source:CrossfitAlpha)
10roundsof: ME
30secondshandstand
30secondsisometricsquat
(Source:CrossfitAlpha)

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 SP/M
(Source:CrossfitEndurance)
4roundsof: SP
5:00maxdistance,3:00recovery
(Source:CrossfitEndurance)
Run3x5kwith10:0015:00recoveries E
(Source:CrossfitEndurance)
1200muphillsprint SP
Rest1:00
1200mdownhilljog
Rest1:00
Repeat
(Source:CrossfitEndurance)
1:00sprint,1:00rest SP/
1:00sprint,0:50rest M
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 SP
8x200mwith2:00rests SP
4x400mwith5:00rests SP
8roundsof: SP/M
80secondssprint,40secondsrecovery
(Source:CrossfitEndurance)
3roundsof: SP/M
1:00sprint,1:00recovery
2:00sprint,2:00recovery
3:00sprint,3:00recovery
(Source:CrossfitEndurance)
3:00sprint,3:00recovery SP/
2:00sprint,2:00recovery M
1:00sprint,1:00recovery
2:00sprint,2:00recovery
3:00sprint,3:00recovery
(Source:CrossfitEndurance)
4x800mwith2:00rests SP
Run10k.Runsecondhalffasterthanthefirst. E

pg19of22
 RunningWorkouts Type
Unlessspecificallynoted,allrunningworkoutsshouldbeatmaximumeffort.
3roundsof: SP/
100msprint,Restsameamountoftimeyoufinishedthesprint M
200msprint,Restsameamountoftimeyoufinishedthesprint
300msprint,Restsameamountoftimeyoufinishedthesprint
(Source:CrossfitEndurance)
3roundsof: SP/
200msprint,Restsameamountoftimeyoufinishedthesprint M
400msprint,Restsameamountoftimeyoufinishedthesprint
600msprint,Restsameamountoftimeyoufinishedthesprint
(Source:CrossfitEndurance)
10roundsof: SP/
1:00sprint,1:00recovery M
(Source:CrossfitEndurance)
8roundsof: SP/
10secondssprint,5secondsrecovery M
(Source:CrossfitEndurance)
0:45sprint,0:45recover SP/
1:30sprint,1:30recover M
3:00sprint,3:00recover
6:00sprint,6:00recover
3:00sprint,3:00recover
1:30sprint,1:30recover
0:45sprint,0:45recover
(Source:CrossfitEndurance)
16roundsof: SP/
10secondssprint,20secondsrecovery M
(Source:CrossfitEndurance)
4x200m+4x400m+2x1000m SP/
Rest1:00,1:30,and2:00perintervaldistance,respectively. M
(Source:CrossfitEndurance)
200msprint,Restsameamountoftimeyoufinishedthesprint SP/
400msprint,Restsameamountoftimeyoufinishedthesprint M
600msprint,Restsameamountoftimeyoufinishedthesprint
400msprint,Restsameamountoftimeyoufinishedthesprint
200msprint,Restsameamountoftimeyoufinishedthesprint
(Source:CrossfitEndurance)
1miletimetrial SP/
Rest2:00 M
2x400mattimetrialpace,rest1:00inbetween
4x200m(rests1:30)+2x400m(rests2:00) SP

pg20of22
 EnduranceChallengesandBeatdowns Type
TheseworkoutshavebeendesignedfortheCrossfitterwhoislookingforsomeextra
pain,evenseveralhoursofintensity.Theseshouldonlybecompletedby
experiencedCrossfitterswhoarecomfortablewithlotsofrunning.
FilthyFifteenMiles E/
60roundsof: S
Run400m
10burpees
1muscleup
Useapileof60penniestohelpyoukeeptrackofrounds.
(Source:ShaneSkowron)
TripleMurph E/
Complete3Murphsinarow.Seefirstsectionfordescription. ME
FirstMurphiscompletedwithweightedbackpackorvest,partitioned5/10/15.
SecondMurphiscompletedwithoutpartitions.
ThirdMurphispartitioned5/10/15.
(Source:crossfit.com/ShaneSkowron)
BurpeeMile E
Cover1mileusingburpeesonly.Youmayjumpforwardasfarasyouwantforeach
burpee,butyoumaynotwalkforwardatanypoint.
(Source:ShaneSkowron)
Station4:00 E/
Thereare5stations.Ateachstationyouwillperformthemovementatmaximum ME
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 E/
500pullups ME
500pushups
500situps
500flutterkicks
500squats
Completeanywayyoucan.
(Source:thesealquest.com)
Frenzy E/
10roundsof: ME
Maxburpees1:00
Maxpullups1:00
Maxtuckjumps1:00
Maxjumpingjacks1:00
Maxdistancerunning2:00
(Source:ShaneSkowron)

pg21of22
 EnduranceChallengesandBeatdowns Type
TheseworkoutshavebeendesignedfortheCrossfitterwhoislookingforsomeextra
pain,evenseveralhoursofintensity.Theseshouldonlybecompletedby
experiencedCrossfitterswhoarecomfortablewithlotsofrunning.
OctoberBreeze E/
110minutes: March.Optionallywithrucksackweighing50#. ME/
15minutes: Eat,hydrate,stretch,changeclothesifnecessary. SP/
60minutes: Runathalfmarathonpace. C/
60minutes: Complete1000walkinglunges. M
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 E
10roundsof:
100jumpropes
10burpees
10situps
10pushups
10squats
10pullups
(Source:CrossfitHouston)
Pulling20 E/
4roundsof: ME
Run5miles
100pullups
(Source:ShaneSkowron)
TheLongestMile M/
400mhandstandwalking ME
400mwalkinglunges E
400mbearcrawl
400mburpeejumps
(Source:ShaneSkowron)
PainstormXXIV M/
Run100m E
50burpees
Run200m
100pushups
Run300m
150walkinglunges
Run400m
200squats
Run300m
150walkinglunges
Run200m
100pushups
Run100m
50burpees
(Source:CFLondon/CFCentralScotland/BrandXCF)

pg22of22