620 BENCHMARK WODS
June 06, 2017
BENCHMARKS & TRIBUTES
12 DAYS OF
CHRISTMAS
For Time 1 Sumo Deadlift
High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55
lbs)
6 Kettlebell Swings (53/35
lbs)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking
Lunges (45/25 lbs Plate)
Like the song the 12 Days
of Christmas," complete
each exercise in ascending
order then work back down
to 1, adding one exercise
per round. Like this: 1; 2-1;
3-2-1; 4-3-2-1; etc - for a
total of 364 reps.
wodwell.com/wod/12-days-
christmas
21-15-9
page 1 of 98
12/31 (NEW 1775
YEARS EVE) As Many Rounds As
For Time 31 Push Press
(75/55 lbs)
31 Pull-Ups
31 Snatches (75/55 lbs)
31 Sit-Ups
31 Toes-to-Bar
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lbs)
31 Unbroken Double-
Unders
31 Thrusters (75/55 lbs)
31 Lunges
31 Burpees
Then, 365 meter Row
Double-Unders must be
unbroken. If athlete trips
before completing 31, start
the Double-Unders over.
wodwell.com/wod/12-31
22 2:00-3:00 7 Strict Presses
AMRAP in 22 minutes 22
Wall Balls (20/14 lbs)
22 Power Snatches (75/55
lbs)
22 Box Jumps (24/20")
22 Push Press (75/55 lbs)
Possible (AMRAP) in 60
minutes 17 Power Cleans
(135/95 lbs)
75 Air Squats
At the end of each round,
unload the barbell and
carry it 200 meters away.
Return to the plates and
then carry one forward to
the barbell. Retrieve the
second plate, carry it
forward and reload the
barbell for the next round.
wodwell.com/wod/1775
7/7
For Time with a Running
Clock 0:00-1:00 Rest in
Silence, in memory of
those killed
1:00-2:00 7 Squat Cleans
(50/35 kg)
(50/35 kg)
3:00-4:00 5 Overhead
Squats (50/35 kg)
4:00-7:00 52 Pull-Ups
Starting at 7:00:
620 BENCHMARK WODS
June 06, 2017
COMPLEX
For Time 8 Deadlifts
(155/105 lbs)
7 Cleans (155/105 lbs)
6 Snatches (155/105 lbs)
8 Pull-Ups
7 Chest-to-Bar Pull-Ups
6 Bar Muscle-Ups
6 Deadlifts (155/105 lbs)
5 Cleans (155/105 lbs)
4 Snatches (155/105 lbs)
6 Pull-Ups
5 Chest-to-Bar Pull-Ups
4 Bar Muscle-Ups
4 Deadlifts (155/105 lbs)
3 Cleans (155/105 lbs)
2 Snatches (155/105 lbs)
4 Pull-Ups
3 Chest-to-Bar Pull-Ups
2 Bar Muscle-Ups
Athlete will perform 21
reps (8+7+6=21) of
Deadlift/Clean/Snatch then
Pull-Ups/Chest-to-Bar Pull-
Ups/Bar Muscle-Ups; then
15 reps (6+5+4=15); then
9 reps (4+3+2=9).
wodwell.com/wod/21-15-9-
complex
9/11 TRIBUTE
WOD
For Time 2001 meter Run
11 Box Jumps (30/24 in)
page 2 of 98
22 calorie Row
wodwell.com/wod/22
AIR FORCE
For Time 20 Thrusters
(95/65 lbs)
20 Sumo Deadlift High-
Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65
lbs)
20 Front Squats (95/65 lbs)
4 Burpees at the top of
each minute
Do 4 burpees every
minute, including at the
start of the WOD, before
continuing the barbell
work. Athlete is allowed to
move to the next barbell
skill once an he/she has
completed all 20 reps of
the previous barbell
movement. Athlete is
allowed to move to the
next barbell skill once an
he/she has completed all
20 reps of the previous
movement. If the minute
clock beeps during a
repetition the athlete will
complete their rep and
then start their 4 burpees.
wodwell.com/wod/air-force
1 mile Run
Athlete must move on to
the next movement at the
time indicated. Once each
block of work is completed,
rest until the next one
starts. For any reps not
completed in the allotted
block of time, subtract
them from your time score
(eg: 14:23 -6 Reps).
wodwell.com/wod/77
ALEXANDER
LOPEZ
3 Rounds for Time 40
Burpees
30 Kettlebell Swings (55/35
lb)
20 Box Jumps (24/20 in)
10 Pull-Ups
Buy In and Cash Out with:
1 mile Run
wodwell.com/wod/alexander-
lopez
ANNIE, ARE
YOU OK?
21-15-9 Reps for Time Row
(for Calories)
Thrusters (65/45 lbs)
Medicine Ball Cleans
(20/14 lbs)
620 BENCHMARK WODS
June 06, 2017
11 Thrusters (125/85 lbs)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (170/115
lbs)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5
pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lbs)
11 Push Jerks (110/75 lbs)
2001 meter Row
Athletes may start with
Row and end with Run, or
start with Run and end
with Row.
wodwell.com/wod/911-tribute-
wod
AMERICAN
DREAM
AMRAP in 20 minutes
Ascending Ladder of:
Power Cleans (200/140 lb)
Muscle-Ups
Start with one rep of each
movement in the first
minute. Add one rep of
each per round (1,1; 2,2;
3,3; 4,4; etc...). Score is
the number of rounds
completed; tie-breaker is
the time the final round is
completed.
wodwell.com/wod/american-
dream
page 3 of 98
ANGELA
For Time 48 Burpees
Then 3 Rounds of:
10 Pull-Ups
16 Thrusters (95/65 lbs)
16 Deadlifts (155/105 lbs)
600 meter Run
Then:
48 Sit-Ups
wodwell.com/wod/angela
ASSAULT ON
FRAN
21-15-9 Reps for Time
Thrusters (115/85 lbs)
Chest-to-Bar Pull-Ups
Assault Bike (Calories)
wodwell.com/wod/assault-on-fran
BAMF V2
For Time 21 Push Jerks
(185/125 lb)
15 Push Press (155/105 lb)
9 Strict Press (115/80 lb)
Use one barbell, from the
ground (no rack). Athlete
must change loads.
wodwell.com/wod/bamf-v2
Sumo Deadlift High-Pulls
(65/45 lbs)
Wall Balls (20/14 lbs)
Burpees
wodwell.com/wod/annie-ok
BAD KARMA
For Time 50-40-30-20-10
reps of Barbell Curls (45/35
lb)
10-20-30-40-50 reps of
Kettlebell Swings (1.5/1
pood)
Alternate movements.
Start with 50 reps of
Barbell Curls, then move to
the 10 Kettlebell Swings,
then 40 Barbell Curls and
20 Kettlebell Swings, and
so on.
wodwell.com/wod/bad-karma
BAMF V3
For Time 21 Pull-Ups
15 Chest-to-Bar Pull-Ups
9 Bar Muscle-Ups
wodwell.com/wod/bamf-v3
BEAR
COMPLEX
5 Rounds For Load
Complete 7 Unbroken Sets
620 BENCHMARK WODS
June 06, 2017
ARMISTICE
AMRAP in 11 minutes 11
Power Cleans (135/95 lbs)
11 Burpees Over the Bar
19 Deadlifts (135/95 lbs)
18 Pull-Ups
wodwell.com/wod/armistice
BAMF
For Time 21 Back Squats
(225/145 lb)
15 Front Squats (205/135
lb)
9 Overhead Squats
(185/135 lb)
Use one barbell, from the
ground (no rack). Athlete
must change loads.
wodwell.com/wod/bamf
BASELINE
For time 500 Meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
aka: "CrossFit Baseline."
CrossFit recommends you
re-test this every 3
months. One variant of this
WOD substitutes the 500m
Row with a 400m Run.
Times should be
page 4 of 98
BATHGATE
1 Power Clean
PTSD
AMRAP in 22 minutes 1
min Pull-Ups
1 min Air Squats
1 min Kettlebell Swings
(24/16 kg)
1 min Double Unders
1 min Push-Ups
1 min Sit-Ups
1 min Lunges (40/20 kg) (without letting go of the
1 min Strict Presses (30/15
kg)
1 min Mountain Climbers
1 min Dumbbell Push
Pressses (20/10 kg)
1 min Box Jumps (24/20 in)
1 min Shuttle Runs (10 m)
1 min Wall Balls (9/6 kg)
1 min Ball Slams (9/6 kg)
1 min Burpees
1 min Bench Presses
(50/35 kg)
1 min Deadlifts (80/60 kg)
1 min Wall Sit
1 min Plank Hold BEAST
1 min Rope Climbs (15 ft)
1 min Toes-to-Bar
1 min Dumbbell Snatches
(25/15 kg)
Score is total reps
completed of all
movements. For Wall Sit
and Plank count 1 rep per
second in static hold (do
not count transition or rest
time).
of this Complex:
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Complete all 5 movements
for 1 repetition of the
complex. Complete the
complex 7 times, unbroken
bar or resting it on the
ground) for 1 round.
Complete 5 unbroken
rounds, increasing the
weight and resting as
needed between each
round. Score is max weight
used for your 5th unbroken
round.
wodwell.com/wod/bear-complex
BEAUTY & THE
For Time 30 Clean-and-
Jerks (205/145 lbs)
Then, at the 6:00 mark:
36 Strict Handstand Push-
ups
36 Calorie Row
24 Axel Hang Power
Snatches (105/75 lbs)
24 Bar-Facing Burpees
12 Overhead Squats
(205/145 lbs)
12 Bar Muscle-ups
620 BENCHMARK WODS
June 06, 2017
comparable either way.
wodwell.com/wod/baseline
BEAST 12
For Time 25 Walking
Lunges
20 Pull-Ups
50 Box Jumps (20 in)
20 Double-Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (2/1.5
pood)
30 Sit-Ups
20 Dumbbell Hang Squat
Cleans (35/25 lb)
25 Back Extensions
30 Wall Ball Shots (20/14
lb)
3 Rope Climbs (15ft)
wodwell.com/wod/beast-12
BERGERON
BEEP TEST
EMOM for as Long as
Possible 7 Thrusters (75/55
lbs)
7 Pull-Ups
7 Burpees
Each minute on the minute
(EMOM), starting at the top
of the minute, complete
one round. Rest the
remainder of the minute.
page 5 of 98
wodwell.com/wod/bathgate-ptsd
BEAST MODE
24
continue on to "The Beast."
For Time (with a Partner)
50 Walking Lunges
40 Pull-Ups
100 Box Jumps (20 in)
40 Double-Unders
50 Ring Dips
40 Knees-to-Elbows
60 Kettlebell Swings (2/1.5
pood)
60 Sit-Ups
40 Dumbbell Hang Squat
Cleans (35/25 lb)
50 Back Extensions
60 Wall Ball Shots (20/14
lb)
6 Rope Climbs (15 ft)
One partner works while
the other rests. Box jump
height is the same for men
and women.
wodwell.com/wod/beast-mode-24
BERGERON
OPEN TEST
AMRAP in 20 minutes 50
Wall Ball Shots (20/14 lb)
50 Double Unders
40 Box Jumps
40 Toes-to-Bars
30 Chest-to-Bar Pull-Ups
30 Burpees
Part 1 ("Beauty") is Heavy
"Grace." Part 2 is "The
Beast." Athlete must
complete "Beauty" in
under 6:00 in order to
wodwell.com/wod/beauty-the-
beast
BIG CLEAN
COMPLEX
6 Sets for Max Load High
Hang Clean + Hang Clean
+ Clean + Push Press
High Hang Clean + Hang
Clean + Clean + Push Jerk
High Hang Clean + Hang
Clean + Clean + Split Jerk
One set consists of all 12
reps. Try not to drop the
bar during the entire set. If
you must drop after the
overhead movements, its
allowed - just be quick to
get back on the bar. Rest
as needed between sets
and try to increase weight
after each set. All cleans
must be full/squat cleans
(power cleans are not
allowed).
wodwell.com/wod/big-clean-
complex
620 BENCHMARK WODS
June 06, 2017
Score is total number of
rounds completed before
becoming unable to
complete a round before
the start of the next
minute.
wodwell.com/wod/bergeron-
beep-test
BIG MAMA
TABATA
Four Tabatas in 16 minutes
Wall Balls (20/14 lb)
Toes to Bar
Row (Calories)
Power Cleans (135/95 lb)
Each Tabata is 8 rounds of
:20 seconds of work, :10
seconds of rest. Complete
8 full rounds of each
movement prior to starting
the next (:10 seconds rest
between movements).
Score is total reps (eg:
141) but also count reps of
each movement (eg: 38,
42, 34, 27)
wodwell.com/wod/big-mama-
tabata
BLOOD
THIRSTY
5 Rounds for Time: 600
meter Run
40 Russian Kettlebell
page 6 of 98
20 Power Cleans (145/100 BLACKJACK
lb)
For Time 20 Push-Ups, 1
20 Jerks (145/100 lb)
Sit-Ups
10 Power Snatches
19 Push-Ups, 2 Sit-Ups
(145/100 lb)
18 Push-Ups, 3 Sit-Ups
10 Muscle-Ups
...continue this pattern
until...
wodwell.com/wod/bergeron-
open-test 2 Push-Ups, 19 Sit-Ups
1 Push-Ups, 20 Sit-Ups
BLACK AND Each round consists of 21
reps (aka: "blackjack") for
BLUE
a total of 441 reps in the
5 Rounds for Time 10 workout.
Power Cleans (135/95 lb)
10 Burpees wodwell.com/wod/blackjack
wodwell.com/wod/black-and-blue
BOTTLE
ROCKET
BOAT RACE
For Time 25 Burpees
3 Rounds for Time 500
25 Power Cleans (135/95
meter Row
lb)
400 meter Run
25 Burpees
Rest 3 minutes between
7 Wall Ball Shots (20/14 lb)
rounds
at the top of each minute
Score is total time,
Workout starts with
including rest, to complete
burpees. At the top of each
all three rounds.
minute (starting at the 1-
minute mark) perform 7
wodwell.com/wod/boat-race
wall ball shots, then
continue the workout
BROOMSTICK where you left off.
MILE wodwell.com/wod/bottle-rocket
For Time 25 Back Squats
25 Front Squats
620 BENCHMARK WODS
June 06, 2017
Swings (2/1.5 pood)
20 Air Squats
wodwell.com/wod/blood-thirsty
BRANDONS
BAD DAY
3 Rounds for Time 15
Overhead Squats (95/65
lbs)
15 L-Pull-Ups
15 Split Jerks (95/65 lbs)
15 Knees-to-Elbows
15 Squat Hang Cleans
(95/65 lbs)
15 Back Extensions (25/10
lbs plate)
wodwell.com/wod/brandons-bad-
day
CALVARIO
Three AMRAPs in 24
minutes AMRAP in 6
minutes:
5 Sumo Deadlift High-Pulls
(60/40 kg)
10 Hang Squat Cleans
(60/40 kg)
15 Push Presses (60/40 kg)
Rest 3 minutes
Then, AMRAP in 6 minutes:
50 Double-Unders
100 meter Shuttle Sprint
250 meter Row
page 7 of 98
25 Overhead Squats BSU
400 meter Run
3 Rounds for Time 7
25 Shoulder Presses
Thrusters (165/110 lbs)
25 Push Presses
15 Muscle-Ups
25 Push Jerks
10 Power Snatches
400 meter Run
(165/110 lbs)
50 Hang Cleans
400 meter Run wodwell.com/wod/bsu
50 Snatches
400 meter Run
CINDY FULL OF
Perform all movements
GRACE
except the run with a PVC
pipe (or broomstick). An 3 Cycles, For Time: 3
advanced variant of this Rounds of "Cindy"*
WOD is "PainStorm XII" 10 Clean-and-Jerks (135/95
(aka: Olympic Bar Mile) lbs)
*1 round of "Cindy" is 5
wodwell.com/wod/broomstick-
mile Pull-Ups, 10 Push-Ups, 15
Air Squats. This workout is
a combination of
CHRISTINA "Cindy" and "Grace." Once
AMRAP in 20 minutes 9 completed the athlete will
Pull-ups have done 9 rounds of
9 Squat Cleans (95/65 lbs) "Cindy" and a full "Grace."
9 Kettlebell Swings (1.5/1
wodwell.com/wod/cindy-full-
pood)
grace
9 Toes-to-Bar
9 Push Press (95/65 lbs)
9 Burpees
CROSSFIT
TOTAL
wodwell.com/wod/christina
Sum of the Best of Each
Lift Back Squat
CROSSFIT Shoulder Press
FOOTBALL Deadlift
TOTAL
Athlete gets 3 attempts at
For Load 1 rep max Power each lift. Weight must
620 BENCHMARK WODS
June 06, 2017
Rest 3 minutes
Then, AMRAP in 6 Minutes:
15 Pull-Ups
30 Box Jump-Overs (60/50
cm)
45 Air Squats
Complete all three AMRAPs
including rest between
each with a running clock.
Score is the total number
of points for all three parts.
For the first and third
AMRAPs, assign one point
per rep. For the second
AMRAP, assign one point
for every 10 reps (eg: 50
DU = 5; 100 Shuttle Sprint
= 10; 250 meter Rowing =
25).
wodwell.com/wod/calvario
CROSSFIT 3D
REMEMBRANCE
DAY
AMRAP in 18 minutes 11
Hang Power Snatches
(35/25 kg)
11 Burpees
11 Thrusters (35/25 kg)
11 Pull-Ups
At 11:00:
1 minute Rest in Silence
wodwell.com/wod/crossfit-3d-
remembrance-day
page 8 of 98
Clean
1 rep max Back Squat
1 rep max Bench Press
1 rep max Deadlift
After the warm up, you
have 3 attempts to reach a
1 rep max for each of the
following movements. Add
the highest weight lifted
for each lift and that gives
you your CrossFit Football
Total.
wodwell.com/wod/crossfit-
football-total
CYRUS, ELI,
JANIE, LIAM AND
MARY
AMRAP in 25 minutes From
0:00-5:00
16 calorie Row
16 Box Jumps (24/20 in)
From 5:00-10:00
16 Thrusters (75/53)
16 Pull Ups
From 10:00-15:00
16 Burpees
16 Dumbbell Snatches
(45/25 lbs)
From 15:00-20:00
16 Mountain Climbers
16 Kettlebell Swings (53/35
lbs)
increase after each
successful attempt at each
movement. Weight may
not be decreased after first
attempt. A failed rep
counts as an attempt.
There is no time limit for
each lift or for the length of
the session in which they
are all performed, but they
must all be performed
during one session (i.e.,
athlete cannot leave the
area to rest or perform
other activities between
the three lifts).
wodwell.com/wod/crossfit-total
DAN
4 Rounds for Load and
Time 21 Overhead Squats
400 Meter Run
Athlete selects the weight
for overhead squats. Score
is load and time as pounds
per second (ex: 135/13:05
= 135/785 = .172 lbs/sec).
wodwell.com/wod/dan
DELIGIANNIS
SANDBAG
For Time 100 Sandbag Get-
Ups
100 Sandbag Cleans
620 BENCHMARK WODS
June 06, 2017
CROSSFIT
TOTAL II
Sum of the Best of Each
Lift Clean
Bench Press
Overhead Squat
aka: "The Other Total," this
WOD is a variant of
"CrossFit Total" Athlete
gets 3 attempts at each
lift. Weight must increase
after each successful
attempt at each
movement. Weight may
not be decreased after first
attempt. A failed rep
counts as an attempt.
Score is the total of max
effort on all three lifts.
Clean is from the ground,
power or full/squat.
wodwell.com/wod/crossfit-total-ii
DEATH
BYANYTHING
EMOM For as Long as
Possible 1 Rep in the first
minute
2 Rep in the second minute
3 Rep in the third minute
etc.
Choose any single
movement (pull-ups,
thrusters, burpees, cleans,
page 9 of 98
From 20:00-25:00
16 Push-Ups
16 Sit-Ups
With a running clock,
perform as many
repetitions as possible
(AMRAP) of each section,
during the time allotted.
Score is total number of
repetitions (1 calorie on
the rower = 1 rep).
wodwell.com/wod/cyrus-eli-
janie-liam-mary
DEE
4 Rounds For Time 40 Air
Squats
30 Hand-Release Push-Ups
20 Burpees
400 meter Run
wodwell.com/wod/dee
DREAM
CRUSHER
As Many Reps as Possible
in 10 Minutes in 10
minutes 6 Thrusters
(135/95 lbs)
9 Power Snatches (135/95
lbs)
12 Power Cleans (135/95
lbs)
15 Pull-Ups
18 American Kettlebell
Swings (53/35 lbs)
100 Sandbag Squats
100 Ground-to-Shoulder
Loads
100 Shoulder Presses
100 Sandbag Sit-Ups
1 mile Sandbag Run
100 Push-Ups
100 Pull-Ups
100 4-count Mountain
Climbers
100 4-count Flutter Kicks
1 mile Sandbag Run
Use 40% bodyweight
sandbag.
wodwell.com/wod/deligiannis-
sandbag
DURANTES
CORE
5 Rounds 10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest
Rest one minute after each
round. The score will be
total time it take to
complete all 5 rounds
including each rest period.
wodwell.com/wod/durantes-core
FAT AMY
For Time 50 Air Squats
10 Burpees
620 BENCHMARK WODS
June 06, 2017
snatches, rope climbs,
etc.). Then, each minute on
the minute (EMOM),
starting at the top of the
minute, with 1 repetition in
minute 1, complete one
more repetition per minute
each subsequent minute (2
reps from 1:00-2:00, 3 reps
from 2:00-3:00, etc.).
Continue until you can no
longer complete the
number of reps prescribed
in under a minute. Score is
the number of full rounds
completed plus number of
reps completed in the last
round.
wodwell.com/wod/death-by-
anything
DIRTY THIRTY
For Time 30 Box Jumps
(24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26
lb)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lb)
30 Back Extensions
30 Wall Balls (20/14 lb)
30 Burpees
30 Double-Unders
wodwell.com/wod/dirty-30
page 10 of 98
21 Handstand Push-Ups 40 Sit-Ups
18 American Kettlebell 10 Burpees
Swings (53/35 lbs) 30 Lunges (alternating
15 Pull-Ups legs)
12 Power Cleans (135/95 10 Burpees
lbs) 20 Kettlebell Swings (1.5/1
9 Power Snatch (135/95 pood)
lbs) 10 Burpees
6 Thrusters (135/95 lbs) 10 meter Bear Crawl
10 Burpees
If athlete completes the 20 Kettlebell Swings (1.5/1
second round of 6 pood)
Thrusters under 10 10 Burpees
minutes, score is the time 30 Lunges (alternating
it took to complete that legs)
work. Otherwise score is 10 Burpees
total number of reps 40 Sit-Ups
completed under 10 10 Burpees
minutes. 50 Air Squats
wodwell.com/wod/dream-crusher wodwell.com/wod/fat-amy
ETERNIA FELIX THE
AMRAP in 16 minutes 16 CAT
Burpees 6 Rounds for Time 9
16 Thrusters (40/25 kg) Burpees
16 Front Rack Lunges 9 Box Jumps (24/20 in)
(40/25 kg) (alternating) 9 Pull-Ups
9 Thrusters (40/20 kg)
wodwell.com/wod/eternia
9 Toes-to-Bar
If you have a weight vest
FATAL 40
wear it.
For Time 40 Wall Balls
(20/14 lb) wodwell.com/wod/felix-the-cat
40 Hang Cleans (95/65 lb)
40 Pull-Ups
40 Deadlifts (95/65 lb)
40 Push-Ups
620 BENCHMARK WODS
June 06, 2017
EBBA
4 Rounds for Time 74
Double-Unders
17 Power Cleans (50/30 kg)
14 Shoulder-to-Overhead
(50/30 kg)
53 calorie Row
wodwell.com/wod/ebba
FAT EDDIE
For Time 20 Back Squats
(225 lb)
50 meter Prowler Sprint
(180 lb)
20 Deadlifts (315 lb)
50 meter Prowler Sprint
(180 lb)
20 Overhead Presses (135
lb)
50 meter Prowler Sprint
(180 lb)
wodwell.com/wod/fat-eddie
FIGHT GONE
BAD
3 Rounds, For Total Reps in
17 minutes 1 minute Wall
Balls (20/14 lbs)
1 minute Sumo Deadlift
High-Pulls (75/55 lbs)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55
lbs)
1 minute Row
page 11 of 98
40 Box Jumps (24/20 in)
40 Kettlebell Swings (1.5/1
pood)
40 Toes-to-Bar
40 Air Squats
40 Hang Snatches (95/65
lb)
40 Double-Unders
40 Sit-Ups
40 Burpees
400 meter Run at start and
after each 40-rep
movement
Total run distance is 3.5
miles
wodwell.com/wod/fatal-40
FILTHY FIFTY
For Time 50 Box Jumps
(24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75
pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lbs)
50 Back Extensions
50 Wall Balls (20/14 lbs)
50 Burpees
50 Double-Unders
wodwell.com/wod/filthy-50
FLY HIGH 22
AMRAP in 13 minutes (with
a Partner)
22 calorie Row
22 Power Cleans (95/65
lbs)
22 Wall Balls (20/14 lbs)
22 Toes-to-Bar
Perform as many reps as
possible (AMRAP) with one
partner working at a time.
Break up the work as
needed.
wodwell.com/wod/fly-high-22
FREDDY
KRUEGER
21-15-9 Reps for Time
Kettlebell Swings (70/53 lb)
Burpees
wodwell.com/wod/freddy-krueger
FRELEN
5 Rounds for Time 800m
Run
15 Dumbbell Thrusters
(45/35 lbs)
15 Pull-Ups
wodwell.com/wod/frelen
GAS PEDAL
For Time 750 meter Row
620 BENCHMARK WODS
June 06, 2017
1 minute Rest
Perform 1 minute of work
at each of the 5 stations.
Move immediately to the
next station after 1 minute.
The clock does not reset or
stop between exercises.
One-minute break is
allowed before repeating
each round. One point is
given for each rep, except
on the rower where each
calorie is one point.
Variants include "Quarter
Gone Bad" and "Tabata
Fight Gone Bad."
wodwell.com/wod/fight-gone-bad
FRANTASY
LAND
For Time 21-15-9 reps of:
Thrusters (95/65 lbs)
Pull-Ups
15-12-9 reps of:
Thrusters (115/85 lbs)
Chest-to-Bar Pull-Ups
12-9-6 reps of:
Thrusters (135/95 lbs)
Bar Muscle-Ups
This is a variant of Fran.
See also: Heavy Fran,
Fractured Fran, Franzilla,
Run and Get Fran, Strung-
Out Backwards and
page 12 of 98
FRANZILLA 100 Double-Unders
30 Burpees over the Rower
For Time 21 Thrusters
(95/65 lbs)
wodwell.com/wod/gas-pedal
21 Pull-Ups
15 Thrusters (115/75 lbs)
15 Chest-to-Bar Pull-Ups GUIDO
9 Thrusters (135/95 lbs)
21-15-9 Reps for Time Tire
9 Bar Muscle-Ups
Flips (500/300 lb)
Push Presses (95/65 lb)
wodwell.com/wod/franzilla
Burpees
Deadlifts at Bodyweight
FREEDOM
plus 20 lb can be a
FORCES
substitute for the tire flips.
For Time (with a Partner)
With a Running Clock: wodwell.com/wod/guido
2 Rounds of:
200 meter Buddy Carry HERCULES
20 Planking Partner COMPLEX
Burpees
21-15-9 Reps for Time
Deficit Strict Handstand
Then, 10 Rounds of:
Push-Ups
8 Synchronized Pull-Ups
Push-Ups
12 Synchronized Push-Ups
Strict Presses (50/35 kg)
Start the clock and begin
wodwell.com/wod/hercules-
the 2-round portion of the complex
workout, partitioning the
work as needed between
partners. Once the last HOPE FOR
burpee is completed move
KENYA
immediately to the 10-
As Many Rounds as
round synchronized portion
of the workout. For the Possible in 12 minutes 50
planking partner burpees, Air Squats
one partner holds plank 30 Push-Ups
while the other partner 15 Pull-Ups
does burpees with a jump
620 BENCHMARK WODS
June 06, 2017

Upside-Down Fran over the planking partner. wodwell.com/wod/hope-for-kenya

For the synchronized
wodwell.com/wod/frantasy-land portion of the workout
partners must perform
each rep in unison for the
FREDDYS rep to count. Each partner
REVENGE must complete 8 pull-ups
5 Rounds for Time 5 and 12 push-ups per
Shoulder to Overhead round.
(185/135 lbs)
wodwell.com/wod/freedom-forces
10 Burpees
ICON 3
For Time 12 Front Squats
(225/155 lbs)
9 Clean-and-Jerks (225/155
lbs)
6 Snatches (225/155 lbs)
wodwell.com/wod/icon-3

Each shoulder-to-overhead
rep may be any type of
jerk or press.
wodwell.com/wod/freddys-
revenge
G.I. JANE
For Time 100 Burpee Pull-
Ups
wodwell.com/wod/g-i-jane
GEORGIE
AMRAP in 21 minutes Buy-
in: 65 Sit-Ups
Then AMRAP in remaining
time:
7 Burpees
11 Push-Ups
22 Kettlebell Swings (54/35
lb)
Total score is number of
rounds and reps completed
GAME PLAN
Every 2 Minutes in 10
minutes 1 Hang Squat
Snatch
2 Overhead Squats
Work up to a max weight.
Athlete is allowed 2
attempts at each weight.
wodwell.com/wod/game-plan
GODZILLA
3 Rounds For Time 1
Legless Rope Climb (15 ft)
2 Squat Snatches (225/145
lbs)
3 Back Squats (365/245
lbs)
4 Deficit Handstand Push-
Ups (13/9 in)
wodwell.com/wod/godzilla
IVAN THE
TERRIBLE
5 Rounds For Time 90
Seconds Jump Rope
50-40-30-20-10 Reps of:
Lunges
Push-Ups
Sit-Ups
Start each round with 90
seconds of jump rope
(singles), then round one
do 50 reps of each of the
other movements. Do 90
seconds of jump rope
again to start round two,
then do 40 reps of each of
the other movements, etc.
wodwell.com/wod/ivan-terrible
JONAH LOMU
For Time 1975 meter Run
11 Sandbag Ground-to-
Over-Shoulder (55/45 lbs)

page 13 of 98
620 BENCHMARK WODS
June 06, 2017
(including sit-ups) in 21
minutes.
wodwell.com/wod/georgie
GUT BUSTER
For Time 150 Sit-Ups
1000 meter Row
150 Sit-Ups
wodwell.com/wod/gut-buster
HITMAN
3 Rounds For Time 10 Back
Squats (225/155 lbs)
400 meter Run
Bar must be pulled from
the floor; cannot be on a
rack. Scale as needed.
wodwell.com/wod/hitman
HOTEL HELL
For Time 100 Dumbbell
Thrusters (35/25 lb)
5 Burpees at the Top of
Each Minute
Start with 5 burpees. Then
complete as many
thrusters as possible until
the minute is up. Repeat
until 100 total thrusters are
completed. If athlete does
not finish score is number
page 14 of 98
HEARTBREAK
KID
3 Rounds for Time 10 Front
Squats (185/135 lb)
20 Chest-to-Bar Pull-Ups
50 Double Unders
Front squats taken from
the ground.
wodwell.com/wod/heartbreak-kid
HOPE
3 Rounds, For Total Reps in
17 minutes 1 Minute
Burpees
1 Minute Power Snatch
(75/55 lbs)
1 Minute Box Jump (24/20
in)
1 Minute Thruster (75/55
lbs)
1 Minute Chest-to-Bar Pull-
Ups
1 Minute Rest
aka: "CrossFit for Hope" or
"Hope for Cures" Athlete
moves from among five
stations after a minute
each. After the five-minute
round a one-minute break
is allowed before
repeating. The clock does
not reset or stop between
exercises. On call of
"rotate," the athlete moves
to next station
11 Thrusters (135/95 lbs)
11 Handstand Push-Ups
11 Hang Squat Cleans
(135/95 lbs)
11 Chest-to-Bar Pull-Ups
11 Shoulder-to-Overhead
(135/95 lbs)
11 Back Squats (135/95
lbs)
11 Power Cleans (135/95
lbs)
37 Wall Balls (20/14 lbs)
40 Kettlebell Swings (1.5/1
Pood)
wodwell.com/wod/jonah-lomu
JORDYS
GOODBYE
For Time (with a Partner)
800 meter Farmer Carry
(24/16kg)
100 Air Squats / Plank Hold
90 Pull-Ups / Superman
Hold
80 Sit-Ups / Wall Sit Hold
70 Burpees / Hang Hold
60 Hand-Release Push-Ups
/ Handstand Hold
50 Buddy Deadlifts (100/70
kg)
400 meter Farmer Carry
(24/16 kg)
To start, partners do the
farmer carry together
(each athlete carries two
kettlebells, one in each
hand). For the next five
620 BENCHMARK WODS
June 06, 2017

of rounds and reps immediately. One point is movements one partner

completed. given for each rep, except
on the rower where each
wodwell.com/wod/hotel-hell calorie is one point. This
WOD has the same format
as "Fight Gone Bad."
ICON 4
For Time 1.5 mile Run wodwell.com/wod/hope
120 Double-Unders
100 Air Squats
80 Chest-to-Bar Pull-Ups HULK HOGAN
60 GHD Sit-Ups Every 2 Minutes in 20
40 Clean-and-Jerks (115/85 minutes 3 Muscle Ups
lb) 5 Power Cleans (185/135
20 Strict Deficit Handstand lbs)
Push-Ups (4.5") 7 Burpees
wodwell.com/wod/icon-4 Score is total number of
two-minute rounds
completed, plus number of
JEREMY reps completed in first
21-15-9 Reps For Time incomplete round. If you
finish all 20 rounds your
Overhead Squats (95/65
score is 20 (next time add
lbs)
+1 rep to each exercise (4
Burpees
muscle-ups, 6 power
cleans, 8 burpees) each
wodwell.com/wod/jeremy
round, and see how many
rounds you can get in 20
JONESWORTHY minutes).
wodwell.com/wod/hulk-hogan
For Time 80 Air Squats
40 Kettlebell Swings (1.5/1
pood) INCREDIBLE
20 Pull-Ups
HULK
64 Air Squats
32 Kettlebell Swings (1.5/1 AMRAP in 20 minutes 5
pood) Deadlifts (115/75 lbs)
16 Pull-Ups 5 Hang Power Cleans
works while the other
partner 'holds.' If one
partner takes a break,
partners switch positions
then continue. The buddy
deadlifts are performed
with a single bar, both
partners lifting it together.
wodwell.com/wod/jordys-
goodbye
L.A.G.
19 Rounds for Time (with a
Partner) 2 Legless Rope
Climbs
6 Kettlebell Swings (2/1.5
pood)
16 GHD Sit-Ups
One partner works while
the other rests. Partition
the work as needed.
wodwell.com/wod/l-a-g
LAURA MAYES
4 Rounds for Time 40
Double Unders
12 Shoulder-to-Overheads
(135/95 lb)
12 Back Squats (135/95 lb)
12 Burpees
wodwell.com/wod/laura-mayes

page 15 of 98
620 BENCHMARK WODS
June 06, 2017

50 Air Squats (115/75 lbs)

25 Kettlebell Swings (1.5/1 5 Front Squats (115/75 lbs) LINCHPIN TEST
pood) 5 Push Press (115/75 lbs) 1
12 Pull-Ups 5 Back Squat (115/75 lbs) For Time 400 meter Run
32 Air Squats
16 Kettlebell Swings (1.5/1 wodwell.com/wod/incredible-hulk
21-15-9 Reps of:
pood) Thrusters (75/55 lbs)
8 Pull-Ups Pull-Ups
16 Air Squats JERRY
8 Kettlebell Swings (1.5/1 SWINGER 400 meter Run
pood) For Time 30 Wall Ball Shots
4 Pull-Ups (20/14 lbs) 21-15-9 Reps of:
8 Air Squats 30 Kettlebell swings (2/1.5 Thrusters (75/55 lbs)
4 Kettlebell Swings (1.5/1 pood) Pull-Ups
pood) 60 Box Jumps (24/20 in)
2 Pull-Ups 30 Kettlebell Swings (2/1.5 400 meter run
pood)
wodwell.com/wod/jonesworthy wodwell.com/wod/linchpin-test-1
30 Wall Ball Shots (20/14
lbs)
KIANA wodwell.com/wod/jerry-swinger LINCHPIN TEST
4 Rounds for Time 2 Squat 12
Cleans (185/125 lbs)
For Time 400 meter Run
15 Push-Ups JONNY BOI 15 Clean-and-Jerks (135/95
99 Double Unders For Time 50 Sit-Ups lbs)
12 Sit-Ups 21 Strict Pull-Ups 3 Rope Climbs (15 ft)
23 Deadlifts (185/125 lbs) 21 Push Press (95/65 lbs)
13 Box Jumps 400 meter Run 400 meter Run
15 Strict Pull-Ups 12 Clean-and-Jerks (135/95
wodwell.com/wod/kiana
15 Push Press (115/85 lbs) lbs)
800 meter Run 2 Rope Climbs
9 Strict Pull-Ups
LANDON
9 Push Press (135/105 lbs) 400 meter run
AMRAP in 30 minutes 800 1 Mile Run 9 Clean-and-Jerks (135/95
meter Run 50 Sit-Ups lbs)
24 Box Jumps (24/20 in) 1 Rope Climb
11 Front Squats (155/105 wodwell.com/wod/jonny-boi
lb) wodwell.com/wod/linchpin-test-
2 Bar Muscle-Ups 12

page 16 of 98
620 BENCHMARK WODS
June 06, 2017
wodwell.com/wod/landon
LEGLESS
For Time 27 Thrusters
(95/65 lb)
4 Legless Rope Climbs (15
ft)
21 Thrusters (95/65 lb)
3 Legless Rope Climbs (15
ft)
15 Thrusters (95/65 lb)
2 Legless Rope Climbs (15
ft)
9 Thrusters (95/65 lb)
1 Legless Rope Climb (15
ft)
wodwell.com/wod/legless
LINCHPIN TEST
10
5 Rounds for Time 15 Wall
Balls (20/14 lbs)
15 Power Cleans (95/65
lbs)
wodwell.com/wod/linchpin-test-
10
LINCHPIN TEST
2 11
3 Rounds for Time 5
Muscle-Ups
10 Squat Cleans (135/95
lbs)
20 Box Jumps (24/20")
page 17 of 98
KING KONG
3 Rounds For Time 1
Deadlift (455/320 lb)
2 Muscle-Ups
3 Squat Cleans (250/175
lb)
4 Handstand Push Ups
wodwell.com/wod/king-kong
LAST ASCENT
5-10-15 Rounds for Time
Back Squats (225/155 lbs)
Box Jumps (20/24 in)
wodwell.com/wod/last-ascent
LIFT UP LUKE
As Many Reps as Possible
(AMRAP) in 5 minutes 4
Power Cleans (155/105 lbs)
24 Double Unders
10 Pull-Ups
aka: "Luke" for "Lift Up
Autism"
wodwell.com/wod/lift-luke
LINCHPIN TEST
For Time 7 Squat Snatch
(185/135 lbs)
11 Muscle-ups
100 Double-Unders
11 Muscle-Ups
LINCHPIN TEST
4
2 Rounds for Time 18
calorie Row
15 Thrusters (95/65 lbs)
12 Chest-to-Bar Pull-Ups
wodwell.com/wod/linchpin-test-4
LINCHPIN TEST
7
4 Rounds for Time 4 Power
Cleans (205/145 lbs)
4 Front Squats (205/145
lbs)
4 Shoulder to Overhead
(205/145 lbs)
wodwell.com/wod/linchpin-test-7
LIQUID
COCAINE
5 Rounds for Time 5 Clean-
and-Jerks (155/105 lb)
10 Chest-to-Bar Pull-Ups
wodwell.com/wod/liquid-cocaine
MADDIE
AMRAP in 16 minutes 4
Squat Cleans (135/95 lbs)
11 Burpee Box Jump Overs
(24/20 in)
20 Double-Unders
620 BENCHMARK WODS
June 06, 2017
wodwell.com/wod/linchpin-test-2
LINCHPIN TEST
5 AMRAP in 22 minutes 22
For Time 20 Back Squats
(225/155 lbs)
2 mile Run
20 Back Squats (225/155
lbs)
Take barbell from a rack
wodwell.com/wod/linchpin-test-5
LINCHPIN TEST
8 LINCHPIN TEST
3 Rounds for Time 21
Deadlifts (185/135 lbs)
7 Overhead Squats
(185/135 lbs)
Use one barbell, no rack
wodwell.com/wod/linchpin-test-8
LOOP, SWOOP,
PULL AND
PUSH
AMRAP in 10 minutes 1
mile Run
Max Clean and Jerks
(165/105 lbs)
Your score is your total
accumulated Clean & Jerks.
There is no separate score
page 18 of 98
7 Squat Snatch (185/135 wodwell.com/wod/maddie
lbs)
wodwell.com/wod/linchpin-test- MANCHESTER
11
Power Cleans (60/40 kg)
5 Burpee Muscle-Ups
LINCHPIN TEST
17 Box Jump Overs (24/20
3 in)
3 Rounds for Time 21 Wall 200 meter Run
Balls (20/14 lbs)
14 Handstand Push-Ups wodwell.com/wod/manchester
7 Deadlifts (315/205 lbs)
wodwell.com/wod/linchpin-test-3 MARTIN
For Time 800 meter Run
Then 8 Rounds of:
6 8 Push-Ups
4 Rounds for Time 21 Wall 8 Pull-Ups
Balls (20/14 lbs) 8 Air Squats
18 Pull-Ups
15 Kettlebell Swings (1.5/1 Then:
pood) 800 meter Run
12 Handstand Push-ups
wodwell.com/wod/martin
wodwell.com/wod/linchpin-test-6
MEGAN
LINCHPIN TEST 21-15-9 Rounds for Time
9 Burpees
Kettlebell Swings (1.5/1
5 Rounds for Time 50 foot
pood)
Handstand Walk
Double-Unders
5 Squat Cleans (225/155
lbs) wodwell.com/wod/megan
wodwell.com/wod/linchpin-test-9
620 BENCHMARK WODS
June 06, 2017

for the run. MIRACLE MILE

MACHO MAN
For Time 400m Run
wodwell.com/wod/loop-swoop- EMOM for as Long as
pull-push 25 Kettlebell Swings (55/35
Possible 3 Power Cleans
lbs)
(185/135 lbs)
200m Farmers Walk
3 Front Squats (185/135
MAKIMBA lbs)
(55,40/35,30 lbs)
200m Waiters Walk (40/30
15-10-5 Reps for Time 3 Jerks (185/135 lbs)
lbs)
Dumbbell Thrusters (10
25 Box Jumps (24/20 in)
lbs) Each minute on the minute
100m Sprint
Air Squats (EMOM), starting at the top
100m Walking Lunge
Burpees of the minute, complete
100m Sprint
one round. Rest the
100m Walking Lunge
wodwell.com/wod/makimba remainder of the minute.
5 Burpees
Score is total number of
400m Run w/ Medicine Ball
rounds completed before
MARATHON (20/14 lbs)
becoming unable to
MONDAY complete a round before
For the farmers walk carry
the start of the next
5 Rounds for Time 4 Squat one kettlebell and one
minute.
Clean-and-Jerks (185/135 dumbbell. For the waiters
lbs) walk use only
wodwell.com/wod/macho-man
15 Chest-to-Bar Pull-ups the dumbbell.
13 Burpee Lateral Jumps
wodwell.com/wod/miracle-mile
MAMBA
Then:
800 meter Run As Many Reps as Possible
(AMRAP) in 18 minutes 5 NASTY GIRLS
Ring Muscle-Ups
wodwell.com/wod/marathon- V2
monday 8 Power Cleans (185/125
lbs) 3 Rounds for Time 50
24 Box Jumps (30/24) Pistols (alternating legs)
MATHEUS 7 Muscle-Ups
wodwell.com/wod/mamba 10 Hang Power Cleans
AMRAP in 30 minutes From
(175/125 lbs)
00:00-15:00
5 Snatches (115/85 lbs) This is a variant of "Nasty
11 Wall Balls (20/16 lbs)
MARK 35
Girls."
14 Push-Ups 7 Rounds For Time 5 Bench
Press (225/155 lbs) wodwell.com/wod/nasty-girls-v2
From 15:00-30:00 5 Power Cleans (225/155
7 Muscle-Ups lbs)

page 19 of 98
620 BENCHMARK WODS
June 06, 2017
12 Burpees
16 Double-Unders
wodwell.com/wod/matheus
MIAGI
For Time 50 Deadlifts
(135/95 lbs)
50 Double Kettlebell
Swings (24/16 kg)
50 Push-Ups
50 Clean-and-Jerks (135/95
lb)
50 Pull-Ups
50 Kettlebell Taters*
(24/16 kg)
50 Box Jumps (24/20)
50 Wall Climbs
50 Knee-to-Elbows
50 Double-Unders
*A Kettlebell Tater is a
kettlebell swing into a front
squat, in which the bell is
flipped at the top of
the swing and again at the
top of the front squat
(video demo).
wodwell.com/wod/miagi
MOBLOKO
AMRAP in 8 minutes 30
Chest-to-Bar Pull-Ups
25 Thrusters (115/75 lbs)
20 Chest-to-Bar Pull-ups
15 Thrusters (115/75 lbs)
10 Bar Muscle-Ups
page 20 of 98
35 Double-Unders
OGAR
wodwell.com/wod/mark-35 As Many Rounds as
Possible in 14 minutes 3
Snatches (135/95 lbs)
MCFLURRY 1 Muscle-Up
For Time 400 meter Run 12 Wall Balls (20/14 lbs)
21 Cleans (185/135 lbs)
21 Pull-Ups wodwell.com/wod/ogar
400 meter Run
15 Dumbbell Thrusters
(50/35 lbs) ONE BAR,
15 Pull-Ups THREE GIRLS
400 meter Run 21-15-9 Reps for Time
9 Cleans (185/135 lbs) Thrusters (135 lbs/95 lbs)
9 Pull-Ups Pull-Ups
400 meter Run Squat Cleans (135 lbs/95
lbs)
wodwell.com/wod/mcflurry
Ring Dips
Deadlifts (135 lbs/95 lbs)
Handstand Push-Ups
MIND ERASER
AMRAP in 20 minutes 7 Use the same weight for all
Power Cleans (135/95 lbs) barbell movements. The
7 Burpees WOD is a combination of
200 meter Run the movements from
"Fran," "Elizabeth," and
wodwell.com/wod/mind-eraser "Diane."
wodwell.com/wod/one-bar-three-
MONKEYING girls
AROUND
For Time Monkey Bar OPTIMUS
Traverse (18 ft)
PRIME
30 Toes-to-Bar
AMRAP in 7 minutes Wall
150 meter Sandbag Carry
Ball Shots (20/14 lb)
(180/120 lbs)
Monkey Bar Traverse (18
5 Deadlifts (225/155 lb) at
ft)
620 BENCHMARK WODS
June 06, 2017

5 Thrusters (115/75 lbs) 20 Toes-to-Bar the top of each minute

wodwell.com/wod/mobloko
NAUTICAL
NANCY
5 Rounds for Time 400
meter Row
15 Overhead Squats (95/65
lbs)
This is a variant of the
classic CrossFit WOD
"Nancy," substituting
rowing for running.
wodwell.com/wod/nautical-nancy
OH NO CURTIS
P 400 meter Run
For Time 100 Curtis P's
(105 lbs/70 lbs)
One Curtis P comprises one
Power Clean, one Lunge
(each leg), and one Push
Press.
150 meter Sandbag Carry
(180/120 lbs)
Monkey Bar Traverse (18
ft)
10 Toes-to-Bar
150 meter Sandbag Carry
(180/120 lbs)
wodwell.com/wod/monkeying-
around
NEVER
FORGET
3 Rounds For Time 100
meter Sandbag Carry
(135/90 lbs)
9 Handstand Push-Ups
11 Overhead Squats
(115/75 lbs)
wodwell.com/wod/never-forget
OLAF
5 Rounds for Time 5 Squat
Cleans (155/105 lb)
25 Pushups
Workout starts with wall
ball shots. At the top of
each minute, starting at
1:00, complete 5 deadlifts,
then resume wall ball
shots. The total score will
be the number of wall ball
shots completed and
deadlifts completed.
wodwell.com/wod/optimus-prime
PAINSTORM
XII
For Time 400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run

wodwell.com/wod/oh-curtis-p wodwell.com/wod/olaf aka: "Olympic Bar Mile."

OPERATION
OVERLORD
For Time 200 meter Plate
Run (45/35 lb)
100 Plate Box Step Ups
(45/35 lb, 24/20 in)
Perform all barbell
movements with the bar
OPEX LACTIC only (45/35 lbs). Perform
TEST the run without the bar.
This is a variant of
3 Rounds at Max Effort 250
"Broomstick Mile."
meter Row
10 Kettlebell Swings (70/56 wodwell.com/wod/painstorm-xii
lb)

page 21 of 98
620 BENCHMARK WODS
June 06, 2017

200 meter Dumbbell 10 Burpees

Farmer Carry (50/40 lb) 10 Kettlebell Swings (70/56 PAINSTORM
40 Dumbbell Hang Cleans lb) XXI
(50/40 lb) 10 Burpees For time 30 Burpees
10 Kettlebell Swings (70/56 30 Deadlifts
200 meter Plate Run lb) 30 Burpees
(45/35 lb) 250 meter Row 30 Cleans
40 Plate Burpees (45/35 lb) 12 minutes Rest 30 Burpees
30 Strict Presses
200 meter Dumbbell Full effort on each round. 30 Burpees
Farmer Carry (50/40 lb) Rest 12 minutes between 30 Push Presses
40 Slam Ball Over the Wire each. Time all three 30 Burpees
(40/30 lb, 9/8 ft) rounds. 30 Jerks
30 Burpees
200 meter Plate Run wodwell.com/wod/opt-
repeatability-test
30 Swings
(45/35 lb) 30 Burpees
40 Strict Pull-Ups 30 Sumo Deadlift HIgh-
PAINSTORM Pulls
With a running clock, 30 Burpees
complete all five sections XI
30 Snatches (Left Hand)
of the workout. If you have For Time 100 meter Run 30 Burpees
access to a beach, do the 10 Muscle-Ups 30 Snatches (Right Hand)
workout in the sand. 200 meter Run
20 Handstand Push-Ups aka: "Burpee Bedlam" Use
wodwell.com/wod/operation- 300 meter Run one pair of dumbbells
overlord
30 Overhead Squats (45/35 throughout. Choose your
lb bar) own weight.
400 meter Run
PAINSTORM X
40 Sumo Deadlift High Pull wodwell.com/wod/painstorm-xxi
For time 200 meter (45/35 lb bar)
Farmers Walk 500 meter Run
100 Pull-Ups 50 Pull-Ups PEARL
100 Thrusters (45 lbs/35 600 meter Run HARBOR
lbs) 60 Push-Ups
200 meter Sand Bag Carry
12.7.41
700 meter Run
75 Burpees 70 Kettlebell Swings (1/.75 For Time 12 Ring Dips
75 Hang Power Snatch (45 pood) 7 Power Cleans (165/105
lbs/35 lbs) 800 meter Run lb)
200 meter Suitcase Walk 80 Burpees 41 Double Unders
50 Kettlebell Swings (1.5 900 meter Run 12 Ring Dips

page 22 of 98
620 BENCHMARK WODS
June 06, 2017
pood/1 pood)
50 Bear Complex (45
lbs/35 lbs)
200 meter Waiter Walk
25 Muscle-Ups
25 Handstand Push-Ups
Pick your own weights for
the carries (Farmers Walk,
Sandbag Carry, Suitcase
Walk, Waiter Walk).
wodwell.com/wod/painstorm-x
PAINSTORM
XIX
As Many Rounds as
Possible (AMRAP) in 40
minutes 5 Deadlifts (70/50
lbs)
5 Hang Power Cleans
(70/50 lbs)
5 Front Squats (70/50 lbs)
5 Push Presses (70/50 lbs)
5 Back Squats (70/50 lbs)
wodwell.com/wod/painstorm-xix
PAINSTORM
XXIV
For Time 100 meter Run
50 Burpees
200 meter Run
100 Push-Ups
300 meter Run
150 Lunges
400 meter Run
page 23 of 98
90 Thrusters (45/35 lb bar) 7 Back Squats (165/105 lb)
1,000 meter Run 41 Double Unders
100 Air Squats 12 Ring Dips
7 Shoulder-to-Overheads
wodwell.com/wod/painstorm-xi (165/105 lb)
41 Double Unders
PAINSTORM wodwell.com/wod/pearl-harbor-
12-7-41
XV
7 Rounds for time 10 Man
Makers PR FOR PAT
20 Dumbbell Deadlifts
As Many Rounds as
30 Single-Arm Dumbbell
Possible in 20 minutes 6
Snatches (15 per side)
Power Cleans (185/135 lbs)
40 Single Overhead Lunges
12 Burpees
(20 per side)
50 Dumbbell Swings
14 Toes-to-Bar
50 foot Handstand Walk
aka: "Dumbbell Hell" Pick
Scale the Handstand Walk
your own weight; use same
to 3 Wall-Climbs if
dumbbells throughout.
necessary.
wodwell.com/wod/painstorm-xv
wodwell.com/wod/pr-for-pat
PAINSTORM
QUARTER
XXVI
GONE BAD
For Total Reps in 39
5 Rounds, For Total Reps in
minutes Tabata Thrusters
18 minutes 15 Seconds
(95/65 lbs)
Thrusters (135/95 lbs)
1 Minute Rest
Tabata Pull-Ups
45 Seconds Rest
15 Seconds Weighted Pull-
1 Minute Rest
Up (50 lbs)
Tabata Cleans (135/95 lbs)
45 Seconds Rest
1 Minute Rest
15 Seconds Burpees
Tabata Ring Dips
45 Seconds Rest
1 Minute Rest
Tabata Deadlifts (200/150
Move from each of three
lbs)
stations after 15 seconds
620 BENCHMARK WODS
June 06, 2017

200 Air Squats 1 Minute Rest of work and 45 seconds of

300 meter Run Tabata Handstand Push-
150 Lunges Ups
200 meter Run 1 Minute Rest
100 Push-Ups Tabata Kettlebell Swings
100 meter Run (1.5/1 pood)
50 Burpees 1 Minute Rest
Tabata Row
wodwell.com/wod/painstorm-xxiv
aka: "Tabata-Tastic" 8
Tabata intervals (20
PILCHUCK seconds of work followed
6 Rounds For Time 10 by 10 seconds of rest) for
each movement, each
Front Squats (225 lbs/155
lbs) followed by 1 minute of
24 Kettlebell Swings (2 rest. Tabata score for each
movement is the lowest
pood/1.5 pood)
14 Burpee Box Jump Overs number of reps performed
(24 in/20 in) in any of the eight
intervals. For the row 1
6: the number of victims calorie = 1 rep.
from the shooting. 10-24-
14: the day of the wodwell.com/wod/painstorm-xxvi
shooting.
wodwell.com/wod/pilchuck POPEYE
As Many Rounds as
Possible in 20 minutes 5
PROBATIO Chest-to-Bar Pull-Ups
AMRAP in 31 minutes 0:00- 10 Wall Balls (20/14 lbs)
5:00 15 Kettlebell Swings (1.5/1
Max Burpee Box Jump- pood)
Overs (24/20 in)
wodwell.com/wod/popeye
Rest 5 minutes
10:00-14:00 PUKIE
Max 10 meter Shuttle Runs BREWSTER
For Time 150 Burpees
Rest 4 minutes
rest. The clock does not
reset or stop between
exercises. This is a three-
minute round. On call of
"rotate", the athletes must
move to next station
immediately for best score.
One point is given for each
rep. This WOD is a variant
of "Fight Gone Bad."
wodwell.com/wod/quarter-gone-
bad
RIP IT FOR
RUP
For Time 55 Double Unders
Then:
1-2-3-4-5-6-7-8-9-10 Reps
of:
Deadlifts (225/155 lb)
Over-the-Bar Burpees
Then, 55 Double Unders
wodwell.com/wod/rip-it-for-rup
SAGE AT 20
As Many Reps as Possible
(AMRAP) in 20 minutes 20
Thrusters (135 lbs/95 lbs)
20 Pull-ups
20 Burpees
aka: "20-Minute Work
Capacity Test"

page 24 of 98
620 BENCHMARK WODS
June 06, 2017
18:00-22:00
Max Power Cleans
(155/105 lb)
Rest 3 minutes
25:00-28:00
Max Wall Ball Shots (20/14
lb)
Rest 2 minutes
30:00-31:00
Max Unbroken Pull-Ups
(single attempt)
With a running clock
complete the first AMRAP.
After each AMRAP, rest the
same amount of time
worked, then head straight
into the next AMRAP.
(Work 5 minutes, rest 5
minutes, work 4 minutes
rest 4 minutes, etc.)
wodwell.com/wod/probatio
RECOVERY
DAY
3 Rounds, For Total
Calories in 22 minutes 2
minutes Air Bike
2 minutes Rest
2 minutes Row
2 minutes Rest
2 minutes SkiErg
2 minutes Rest
page 25 of 98
wodwell.com/wod/pukie-brewster
RHODRI
For Time (in a Team of
Three) 5 Rounds Of:
33 Power Cleans (80/60
kgs)
12 Tire Flips
420 meter Team Run
Then:
129 Burpees
One partner works at a
time. Break up the work as
needed (except for the run,
which is done together). If
you don't have a tire,
substitute for a heavy
deadlift.
wodwell.com/wod/rhodri
RUN, JUMP,
WALK
5 Rounds for Time 5-4-3-2-
1 Rope Climbs
50 Double-Unders
50 ft Handstand Walk
(4x12.5 ft unbroken
segments)
After each set of rope
climbs athlete must
complete the 50 double-
unders and 50 ft
handstand walk. If athlete
comes down from the
wodwell.com/wod/sage-20
SCHLITZ
4 Rounds for Time 400
meter Run
4 Muscle-Ups
40 Double-Unders
wodwell.com/wod/schlitz
SNAKE BITE
21-15-9 Reps for Time
Squat Snatches (95/65 lbs)
Chest-to-Bar Pull-Ups
wodwell.com/wod/snake-bite
STANLEY
For Time 50 Deadlifts
(Bodyweight)
50 Incline Push-Ups (24/20
in)
50 Box Jumps (24/20 in)
1 mile Run
Perform incline push-ups
with feet on top of a box,
hands on the floor.
wodwell.com/wod/stanley
SURFER ON
ACID
3 Rounds for Time 400
meter Run
620 BENCHMARK WODS
June 06, 2017
One calorie equals one rep.
Score is total calories.
wodwell.com/wod/recovery-day
RUN AND GET
FRAN
For Time 400m Run
21 Thrusters (90/65 lbs)
21 Pull-Ups
400m Run
15 Thrusters (90/65 lbs)
15 Pull-Ups
400m Run
9 Thrusters (90/65 lbs)
9 Pull-Ups
This is a variant of Fran.
See also: Fractured Fran,
Heavy Fran, Franzilla,
Strung-Out Backwards and
Upside-Down Fran,
Frantasy Land
wodwell.com/wod/run-get-fran
SAN FRAN
CRIPPLER
For Time 30 Back Squats
(Bodyweight)
1,000 meter Row
Back squats are from a
rack. This is a variant of
the "Crippler" WOD which
involves a 1 mile run
instead of the row.
page 26 of 98
handstand walk before
finishing the 50 ft distance,
athlete must return to the
nearest 12.5 ft segment
marker (or the beginning if
no segment has been
completed yet).
wodwell.com/wod/run-jump-walk
SATANS
WHISKERS
3 Rounds for Time 10
Chest-to-Bar Pull-Ups
10 Front Squats (165/115
lbs)
10 Burpees
Front squats taken from
the ground.
wodwell.com/wod/satans-
whiskers
SEVEN DEADLY
SINS
For Time 10 Chest-to-Bar
Pull-Ups
20 Toes-to-Bars
30 Deadlifts (185/135 lbs)
100 Double-Unders
30 Box Jumps (24/20 in)
20 Burpees
10 Cleans (185/135 lbs)
wodwell.com/wod/seven-deadly-
sins
21 Burpees
wodwell.com/wod/surfer-on-acid
TABATA
SOMETHING
ELSE
With a Running Clock in 16
minutes Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
Tabata Interval (20 secs on
and 10 secs off) for each
movement - for a total of
32 intervals. 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 additional rest
between movements.
Score is the total reps
performed in all of the
intervals.
wodwell.com/wod/tabata-
something-else
THANKSGIVING
SAMPLER
PLATTER
For Time 5 Rounds of:
5 Pull-Ups
10 Push-Ups
620 BENCHMARK WODS
June 06, 2017

wodwell.com/wod/san-fran- 15 Air Squats

crippler STANKY LEGS
3 Rounds for Time 535
meter Run
SERENE 15 Overhead Squats
For Time 1,000 meter Row (135/95 lbs)
Then 4 Rounds of: wodwell.com/wod/stanky-legs
8 Front Squats (185/135
lbs)
4 Shoulder-to-Overhead SUGAR
(185/135 lbs) DADDY
15 Pull-Ups
For Time 21-15-9 Deadlifts
(225/155 lb)
Then:
400 meter Run
43 Burpees
1 mile Run Run 400 meters after
completing each round of
wodwell.com/wod/serene
deadlifts. For example: 21
Deadlifts, followed by a
400 meter run. 15 deadlift
SQT
followed by a 400 meter
3 Rounds for Time 10 run. 9 deadlifts followed by
Ground to Overhead (95 a 400 meter run.
lbs/65 lbs)
200 yard Shuttle Sprint (50 wodwell.com/wod/sugar-daddy
yards there and back,
twice)
TABATA FIGHT
wodwell.com/wod/sqt
GONE BAD
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings
Then, 3 Rounds of:
15 Box Jumps
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls
30 Sit-Ups
Then, 1 Round of:
50 Burpees
wodwell.com/wod/thanksgiving-
sampler-platter
THE 540
For Time 50 Plate
Overhead Lunges (45/25
lb)
40 Pull-Ups
30 Thrusters (95/65 lb)
20 Burpees
10 Squat Cleans (135/95
lb)

With a Running Clock in 20 Use any weighted object

STRUNG-OUT, minutes Tabata Wall Ball for the overhead lunges,
(20/14 lbs) (10/9 ft) such as a plate or a
BACKWARDS,
Tabata Sumo Deadlift dumbbell.
AND UPSIDE- High-Pull (75/55 lb)
DOWN FRAN Tabata Box Jump (20 in) wodwell.com/wod/the-540
For Time 1200 Meter Run Tabata Push-Press (75/55
9 Pull-Ups lb)
9 Thrusters (95/65 lbs) Tabata Row (for calories)

page 27 of 98
620 BENCHMARK WODS
June 06, 2017
800 Meter Run
15 Pull-Ups
15 Thrusters (95/65 lbs)
400 Meter Run
21 Pull-Ups
21 Thrusters (95/65 lbs)
This is a variant of Fran.
Also see: Fractured Fran,
Heavy Fran, Run and Get
Fran, Franzilla, Frantasy
Land
wodwell.com/wod/strung-
backwards-upside-fran
TABATA
BARBELL
With a Running Clock in 19
minutes Tabata Deadlift
(185/135 lb)
Tabata Hang Power Clean
(135/95 lb)
Tabata Front Squat (85/65
lb)
Tabata Push Press (65/45
lb)
1 minute Rest between
exercises
Tabata (20 secs on and 10
secs off, for 8 intervals) of
each movement - for a
total of 32 intervals. Score
is total number of reps
completed in all intervals.
page 28 of 98
Tabata (20 secs on and 10 THE CHIEF
secs off, for 8 intervals) of
Five 3-minute AMRAPs in
each movement - for a
19 minutes AMRAP in 3
total of 40 intervals.
minutes
Complete the Wall Ball
3 Power Cleans (135/95
intervals before moving on
lbs)
to the Sumo Deadlift High-
6 Push-Ups
Pulls, etc. Each movement
9 Air Squats
is scored by the lowest
number of reps (or calories
Then Rest 1 minute
on the rower) in each of
the 8 intervals. Final score
Repeat 5 times
is the total of the scores for
each of the 5 movements. Complete as many
rounds as possible
wodwell.com/wod/tabata-fight-
gone-bad
(AMRAP) in 3 minutes, then
rest 1 minute. Start each
3-minute cycle where you
TEST 3 left off on the previous
cycle. Repeat for a total of
For Reps in 8 minutes
5 cycles. Count total
Tabata Air Squats
rounds and reps
Max Muscle Ups
completed.
Final score equals lowest
wodwell.com/wod/the-chief
Tabata round score
multiplied by total
number of muscle-ups THE FAUCET
completed. Tabata is 20
seconds of work followed 10 Rounds for Time (with a
by 10 seconds of rest for 8 Partner) 4 Legless Rope
intervals (4 minutes). Climbs
Tabata score is the least 12 D-Ball Over Shoulders
number of reps performed (150/100 lb)
in any of the eight intervals 24 Burpee Box Jumps
of squats. Rest 10 seconds (24/20 in)
after the last squat
One partner works at a
interval, then begin 4
time. Share the work as
minutes of muscle-ups.
needed. Complete all rope
620 BENCHMARK WODS
June 06, 2017
wodwell.com/wod/tabata-barbell
TABATA THIS
With a Running Clock in 24
minutes Tabata Row
Tabata Air Squat
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-ups
1 minute Rest between
each Tabata
Tabata (20 secs on and 10
secs off, for 8 intervals) of
each movement for a
total of 40 intervals. Each
Tabata isfollowed by 1
minute of rest. Score for
each movement is the
lowest number of reps (or
calories on the rower)
performed in any of the
eight intervals.
wodwell.com/wod/tabata-this
THE 29
4 Rounds for Time 29
Kettlebell Swings (1.5/1
pood)
29 Sit-Ups
29 Box Jumps (24/20 in)
29 Knees-to-Elbows
29 Burpees
wodwell.com/wod/the-29
page 29 of 98
wodwell.com/wod/test-3
THE 300
For Time 25 Pull-Ups
50 Deadlifts (135/95 lbs)
50 Push-Ups
50 Box Jumps (24/20 in)
50 Floor Wipers
50 Kettlebell Clean-and-
Press (1/.75 Pood)
(Alternating Arms)
25 Pull-Ups
The entire workout is 300
reps.
wodwell.com/wod/the-300
THE BEN
ROGERS
For Time 800 meter Run
50 Hang Power Cleans
(115/75 lbs)
600 meter Run
30 Hang Power Cleans
(155/105 lbs)
400 meter Run
10 Hang Power Cleans
(185/125 lbs)
wodwell.com/wod/the-ben-rogers
THE CRIPPLER
For Time 30 Back Squats
(225/155 lbs)
1 mile Run
climbs before moving on to
D-Balls, etc.
wodwell.com/wod/the-faucet
THE GRINCH
3 Rounds For Time 1
Snatch Balance (315/205
lbs)
2 Back Tucks
3 Cleans (315/205 lbs)
4 Freestanding Handstand
Push-Ups
A back tuck is also known
as a backflip and, like all
movements, may be
scaled.
wodwell.com/wod/the-grinch
THE QUICK
AND THE DEAD
For Time 3-9-15-21-15-9-3
Deadlifts (205/145 lbs)
Box Jumps (24/20 in)
wodwell.com/wod/quick-dead
THE TWINS
Two rounds of each couplet
for time
750 meter Row
20 Handstand Push-ups
20 Thrusters (115 lbs/75
620 BENCHMARK WODS
June 06, 2017

A variant of this WOD is lbs)

THE ADMIRAL the "San Fran Crippler," 20 L-Pull-ups
3 Rounds for Time 20 which substitutes a 1,000
Burpee Pull-Ups meter row for the run. wodwell.com/wod/twins
20 Front Squats (155/105
lb) wodwell.com/wod/crippler
20 Box Jumps (24/20 in) TIGER BLOOD
3 Rounds for Time 10
wodwell.com/wod/the-admiral THE GHOST Clean-and-Jerks (135/95 lb)
6 Rounds for Total Reps in 400 meter Run
23 minutes 1 minute of
THE CHIEF IS Rowing (for calories) wodwell.com/wod/tiger-blood
DEAD 1 minute of Burpees
Five 4-minute AMRAPs in 1 minute of Double-Unders
24 minutes AMRAP in 4 1 minute Rest TRIPLE
minutes FINALE
3 Power Cleans (135/95lb) Score is total reps after all
With a Running Clock in 12
6 Push-Ups 6 rounds, but the spirit of
minutes 400 meter Sprint
9 Air Squats the workout is to try for as
30 Squat Cleans (135/95
12 Deadlifts (135/95 lb) many reps as possible of
lbs)
each exercise, not just
20/15 Ring Muscle-ups
1 minute Rest total score.
With remaining time find a:
wodwell.com/wod/ghost
Repeat 5 Times 1 Rep Max Snatch

Complete as many rounds The 12-minute time cap is

as possible (AMRAP) in 4
THE LONGEST
for the entire workout.
minutes, then rest 1 MILE Complete as much of the
minute. Start each 4- 4 Rounds for Time 10 run, cleans and muscle-ups
minute cycle where you Burpees as possible (time cap 8
left off on the previous 100 meter Run minutes) before moving on
cycle. Repeat for a total of 10 Air Squats to the snatch.
5 cycles. Count total 100 meter Run
rounds and reps 10 Push-Ups wodwell.com/wod/triple-finale
completed. This is a 100 meter Run
variant of "The Chief." 10 Sit-Ups
100 meter Run VICTORIA
wodwell.com/wod/the-chief-is-
5 Rounds for Time 10
dead wodwell.com/wod/longest-mile Thrusters (95/65 lbs)

page 30 of 98
620 BENCHMARK WODS
June 06, 2017

14 Box Jumps (24/20 in)

THE FEARLESS
14
3 Rounds for Time 12
Handstand Push-Ups
2 400 meter Runs
15 Bar Over Burpees
14 Overhead Squats (95/65
THE TRIPLET
As Many Rounds as
Possible (AMRAP) in 10
minutes 6 Squat Cleans
(120 lbs/65 lbs)
12 Pull-Ups
12 Double Unders
12 Sumo Deadlift High
Pulls (95/65 lbs)
12 Burpees
27 Kettlebell Swings (1.5/1
pood)
wodwell.com/wod/victoria

lb)
wodwell.com/wod/triplet
The "2 400 meter Runs" WETTERLING
are written this way for the AMRAP in 19 minutes 8
significance of the date THREE WISE Burpee Box Jumps (24/20
(December 2), but may be MEN in)
run as a single 800 meter Three AMRAPs in 16 9 Power Cleans (95/65 lbs)
distance. minutes AMRAP in 4 11 calorie Row
minutes
wodwell.com/wod/the-fearless-14 wodwell.com/wod/wetterling
5 Hang Squat Snatch
(135/95 lb)
10 Bar-Facing Burpees
THE HATEFUL
EIGHT Rest 2 minutes
8 Rounds for Time 8 Push-
Ups Then, AMRAP in 4 minutes
8 GHD Sit-Ups 10 Power Cleans (135/95
8 Air Squats lb)
8 Pull-Ups 20 Pull-Ups
8 Deadlifts (95/65 lb)
8 Hang Power Cleans Rest 2 minutes
(95/65 lb)
8 Shoulder-to-Overheads Then, AMRAP in 4 minutes
(95/65 lb) 15 Box Jump-Overs (24/20
8 calorie Row in)
30 Wall Ball Shots (20/14
wodwell.com/wod/the-hateful- lbs)
eight
Complete all three parts of
the workout ("Jeremy
Wise," "Ben Wise," and
"Beau Wise") with a

page 31 of 98
620 BENCHMARK WODS
June 06, 2017

THE running clock, including

the 2 minutes between
RECKONING
each part. Score is the
For Time 1 mile Run total number of reps
100 Body Blasters* completed for all three
1 mile Run parts.

*One Body Blaster consists wodwell.com/wod/three-wise-

of one Burpee, one Pull-Up men
then one Knees-to-Elbows.

wodwell.com/wod/reckoning TRIPLE 3
For Time 3,000 Meter Row
300 Double-Unders
THE WZA TRI
3 mile Run
For Time Swim
Stand Up Paddleboard wodwell.com/wod/triple-3
Run

wodwell.com/wod/the-wza-tri ULTIMATE
WARRIOR
TOP GUN 21-15-9 Reps for Time
Thrusters (135/95 lb)
For Time 20 Thrusters
Bar Muscle-Ups
(135/95 lbs)
20 Sumo Deadlift High wodwell.com/wod/ultimate-
Pulls (135/95 lbs) warrior
20 Push Jerks (135/95 lbs)
20 Overhead Squats
(135/95 lbs) WADE
20 Front Squats (135/95
5 Rounds For Time 11 One-
lbs)
Arm Dumbbell Power
Snatches (50 lbs)
4 Burpees at the top of
12 One-Arm Dumbbell
each minute
Thrusters (50 lbs)
11 Weighted Pull-Ups (50
Do 4 burpees every
lbs dumbbell)
minute, including at the
start of the WOD, before
Alternate arms on each
continuing the barbell
snatch and thruster

page 32 of 98
620 BENCHMARK WODS
June 06, 2017

work. Athlete is allowed to wodwell.com/wod/wade

move to the next barbell
skill once an he/she has
completed all 20 reps of
the previous barbell
movement. If the minute
clock beeps during a
repetition the athlete will
complete their rep and
then start their 4 burpees.

wodwell.com/wod/top-gun

TRUE GRIT
For Time 2,000 meter Row
After the first minute begin
'Death by Thrusters' (95/65
lbs)

With a running clock start

the row. At the 1-minute
mark get off the rower, do
one thruster, then resume
rowing until the 2-minute
mark. Do two thrusters,
row until the 3-minute
mark, do three thrusters,
etc. until the 2K row is
complete. See also: "Death
by...Anything"

wodwell.com/wod/true-grit

VOLKSWAGEN
21-15-9 Reps, For Time
Bench Press (Bodyweight)
Pull-Ups

page 33 of 98
620 BENCHMARK WODS
June 06, 2017

wodwell.com/wod/volkswagen

WHATS YOUR
GAME PLAN?
Establish a Max Weight for
the Complex in 8 minutes
2 Hang Squat Cleans
2 Shoulder-to-Overhead

Then:
30 seconds Rest
90 seconds Max Bar
Muscle-Ups

Use the first eight minutes

to established the max
weight for the complex
(athlete may not drop the
bar until all four reps of the
complex are completed).
After the 8 minute cap rest
or transition to the muscle-
up bar in 30 seconds. Then
perform max bar muscle-
ups in 90 seconds.

wodwell.com/wod/whats-game-
plan

THE HEROES

21 GUNS 31 HEROES ABBATE

AMRAP in 21 minutes 400 AMRAP in 31 minutes (with For Time 1 Mile Run
meter Run a Partner) 21 Clean-and-Jerk (155/105

page 34 of 98
620 BENCHMARK WODS
June 06, 2017
21 Push-Ups
21 Box Jumps (24/20 in)
15 Burpees
9 Pull-Ups
wodwell.com/wod/21-guns
ADAM
5 Rounds for Time 7 Chest-
to-Bar Pull-Ups
14 Kettlebell Swings (32/24
kg)
21 Wall Balls (9/6 kg)
wodwell.com/wod/adam
ALEXANDER
5 Rounds for Time 31 Back
Squats (135/95 lbs)
12 Power Cleans (185/135
lbs)
wodwell.com/wod/alexander
ANTHONY
RASPA
For Time 7,425 meter Row
9 Handstand Push-Ups
17 Hang Power Cleans
(135/95 lbs)
19 Pull-Ups
90 Sit-Ups
145 Jumping Jacks
wodwell.com/wod/anthony-raspa
page 35 of 98
8 Thrusters (155/105 lbs)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)
Partner 1 performs the
workout listed above.
Partner 2 runs 400 meters
with a sandbag (45/25 lbs).
When Partner 2 returns
from the run, Partner 1 will
grab the sandbag, and
begin their 400 meter run,
while Partner 2 continues
the workout where Partner
1 left off.
wodwell.com/wod/31-heroes
ADAMBROWN
2 Rounds For Time 24
Deadlift (295/205 lbs)
24 Box Jumps (24/20 in)
24 Wall Ball shots (20/14
lb)
24 Bench Press (195/125
lbs)
24 Box Jumps (24/20 in)
24 Wall Ball shots (20/14
lb)
24 Clean (145/100 lbs)
wodwell.com/wod/adambrown
AMER
4 Rounds for Time 3
Deadlifts (1.5 x
Bodyweight)
6 Burpees
lbs)
800 Meter Run
21 Clean-and-Jerk (155/105
lbs)
1 Mile Run
wodwell.com/wod/abbate
ADRIAN
7 Rounds For Time 3
Forward Rolls
5 Wall Climbs
7 Toes-to-Bar
9 Box Jumps (30 in)
wodwell.com/wod/adrian
ANDRE
FLETCHER
5 Rounds for Time 21
Deadlifts (65/45 lb)
15 Cleans (85/65 lb)
9 Push Presses (105/85 lb)
wodwell.com/wod/andre-fletcher
ARNIE
For Time 21 Turkish Get-
Ups, Right Arm
50 Kettlebell Swings
21 Overhead Squats, Left
Arm
50 Kettlebell Swings
21 Overhead Squats, Right
Arm
50 Kettlebell Swings
620 BENCHMARK WODS
June 06, 2017
ARTIE
AMRAP in 20 minutes 5
Pull-Ups
10 Push-Ups
15 Squats
5 Pull-Ups
10 Thrusters (95/65 lbs)
wodwell.com/wod/artie
BADGER
3 Round For Time 30 Squat
Cleans (95 lbs/65 lbs)
30 Pull-Ups
800 Meter Run
wodwell.com/wod/badger
BECK SOLDO
2 Rounds For Time 6 Squat
Clean Thrusters (135/95
lbs)
8 Man-Makers (45/30 lb
dumbbells)
14 Toes-to-Bar Pull-ups
wodwell.com/wod/beck-soldo
BLAKE
4 Rounds For Time 100
Foot Overhead Walking
Lunge (45/35 lb plate)
30 Box Jumps (24/20 in)
20 Wall Balls Shots (20/14
lb)
page 36 of 98
9 Box Jumps (24/20 in)
wodwell.com/wod/amer
APRIL 2ND
For Time 38 Heel Claps
Then, 4 Rounds of:
400 meter Run
2 Rope Climbs
20 Burpee Box Jumps
(24/20 in)
6 Pull-Ups
Then:
1 mile Run
All with a weight vest
(20/14 lb)
"Heel claps" requires the
athlete to start hanging
from the bar with palms
both facing inward. Raise
both feet overhead, then
touch both heels together
over the bar. See "Heel
Clap" movement demo.
wodwell.com/wod/april-2nd
ASHLEY BIRT
11 Rounds for Time 29
meter Shuttle Run
10 Burpees
10 Sit-Ups
10 Thrusters (20/15 kg)
21 Turkish Get-Ups, Left
Arm
With a single Kettlebell
(2/1.5 pood)
wodwell.com/wod/arnie
B-1
3 Rounds for Time 400
meter Run
21 Kettlebell Swings (1.5/1
pood)
15 Knees-to-Elbow
9 Ring Dips
aka: "B-1 Australian Hero
WOD"
wodwell.com/wod/b-1
BAZ
AMRAP in 30 minutes 30
Double-Unders
8 Squat Cleans (155/110
lbs)
11 Hand Release Push-Ups
wodwell.com/wod/baz
BIG SEXY
5 Rounds For Time 6
Deadlifts (315/205 lbs)
6 Burpees
5 Cleans (225/155 lbs)
5 Chest-to-Bar Pull-Ups
4 Thrusters (155/115 lbs)
620 BENCHMARK WODS
June 06, 2017
10 Handstand Push-Ups
wodwell.com/wod/blake
BRAD
HARPER
5 Rounds for Time 18
Kettlebell Swings (2/1.5
pood)
13 Burpees
23 Wall Ball Shots (20/14
lb)
wodwell.com/wod/brad-harper
BRASWELL
AMRAP in 40 minutes 12
Burpees
9 Hang Power Cleans
(95/65 lb)
18 Wall Ball Shots (20/14
lb)
200 meter Sandbag Run
(60/40 lb)
wodwell.com/wod/braswell
BRIAN
3 Rounds For Time 5 Rope
Climb (15 ft)
25 Back Squat (185 lbs)
wodwell.com/wod/brian
page 37 of 98
wodwell.com/wod/ashley-birt
BARRAZA
As Many Rounds as
Possible (AMRAP) in 18
minutes 200 Meter Run
9 Deadlift (275 lbs)
6 Burpee Bar Muscle-Ups
wodwell.com/wod/barraza
BELL
3 Rounds for Time 21
Deadlifts (185/135 lbs)
15 Pull-Ups
9 Front Squats (185/135
lbs)
wodwell.com/wod/bell
BONDY
AMRAP in 20 minutes 6
Pull-Ups
11 Burpees
24 Sit-Ups
If you have a weight vest
wear it.
wodwell.com/wod/bondy
BRADLEY
10 Rounds For TIme 100
meter Sprint
10 Pull-Ups
4 Muscle-Ups
wodwell.com/wod/big-sexy
BOWEN
3 Rounds For Time 800
meter Run
7 Deadlifts (275/185 lbs)
10 Burpee Pull-Ups
14 Single Arm Kettlebell
Thrusters (1.5/1 pood) (7
each arm)
20 Box Jumps (24/20 in)
wodwell.com/wod/bowen
BRADSHAW
10 Rounds For Time 3
Handstand Push-Ups
6 Deadlift (225/155 lb)
12 Pull-Ups
24 Double-Unders
wodwell.com/wod/bradshaw
BRENTON
5 Rounds For Time Bear
Crawl (100 ft)
Standing Broad-Jumps (100
ft)
Do three Burpees after
every five broad-jumps. If
you've got a 20 pound vest
or body armor, wear it.
wodwell.com/wod/brenton
620 BENCHMARK WODS
June 06, 2017
BULGER
10 Rounds For Time 150
Meter Run
7 Chest-to-Bar Pull-Ups
7 Front Squats (135/95 lbs)
7 Handstand Push-Ups
wodwell.com/wod/bulger
CAPOOT
For Time 100 Push-Ups
800 meter Run
75 Push-Ups
1,200 meter Run
50 Push-Ups
1,600 meter Run
25 Push-Ups
2,000 meter Run
wodwell.com/wod/capoot
CLOVIS
For Time 10 Mile Run
150 Burpee Pull-Ups
Partition the Run and
Burpee Pull-Ups as needed.
wodwell.com/wod/clovis
COLLIN
6 Rounds For TIme 400
Meter Sandbag Carry (50
lb)
12 Push Press (115 lbs)
12 Box Jumps (24 in)
page 38 of 98
100 meter Sprint
10 Burpees
30 seconds Rest
wodwell.com/wod/bradley
BREHM
For Time 10 Rope Climbs
(15 ft)
20 Back Squats (225 lbs)
30 Handstand Push-Ups
40 Calorie Row
wodwell.com/wod/brehm
BROWNWOOD
DALLAS 5
For Time 50 Burpees
Then 5 Rounds of:
10 Wall Ball (20/14 lbs)
10 Shoulder-to-Overhead
(95/65 lbs)
10 Pull-Ups
10 Box Jumps (24/20 in)
10 Sit-Ups
Then 800 meter Run
wodwell.com/wod/brownwood-
dallas-5
BULL
2 Rounds For Time 200
Double-Unders
50 Overhead Squats (135
BRUCK
4 Rounds For Time 400
Meter Run
24 Back Squat (185 lbs/135
lbs)
24 Jerk (135 lbs/95 lbs)
wodwell.com/wod/bruck
CAMERON
For Time 50 Walking
Lunges
25 Chest-to-Bar Pull-Ups
50 Box Jumps (24/20 in)
25 Triple-Unders
50 Back Extensions
25 Ring Dips
50 Knees-to-Elbows
25 Wall Ball "2-for-1s"
(20/14 lbs)
50 Sit-Ups
5 Rope Climb (15 ft)
wodwell.com/wod/cameron
CHARLIE
For Time 100 Burpee Pull-
Ups
100 Double Unders
wodwell.com/wod/charlie
COFFEY
For Time 800 Meter Run
50 Back Squats (135 lbs)
620 BENCHMARK WODS
June 06, 2017
12 Sumo Deadlift High-Pull
(95 lbs)
wodwell.com/wod/collin
DAE HAN
3 Rounds For Time 800
Meter Run (with 45/35 lb
Barbell)
3 Rope Climbs (15 ft)
12 Thrusters (135/95 lbs)
wodwell.com/wod/dae-han
DANNY DIETZ
For Time 1 mile Run
26 Power Cleans (185/135
lb)
80 Push-Ups
1 minute Rest
600 meter Run
28 Front Squats (185/135
lb)
50 Pull-Ups
wodwell.com/wod/c4-danny-dietz
DEMPSEY
3 Rounds for Time 50 Wall
Ball Shots (20/14 lb)
50 Med Ball Push-Ups
(20/14 lb)
50 Ball Slams (20/14 lb)
wodwell.com/wod/dempsey
page 39 of 98
lbs) 50 Bench Press (135 lbs)
50 Pull-Ups 800 Meter Run
1 Mile Run 35 Back Squat (135 lbs)
35 Bench Press (135 lbs)
wodwell.com/wod/bull 800 Meter Run
20 Back Squat (135 lbs)
20 Bench Press (135 lbs)
CARSE 800 Meter Run
21-18-15-12-9-6-3 Reps for 1 Muscle-Up
Time Squat Clean (95/65
lbs) wodwell.com/wod/coffey
Double-Unders
Deadlift (185/135 lbs)
Box Jump (24/20 in) CRAIN
2 Rounds For Time 34
Begin each round with a 50 Push-Ups
meter Bear crawl 50 yard Sprint
34 Deadlifts (135/95 lbs)
wodwell.com/wod/carse 50 yard Sprint
34 Box Jumps (24/20 in)
50 yard Sprint
COE 34 Clean-and-Jerks (95/65
10 Rounds For Time 10 lbs)
Thrusters (95 lbs) 50 yard Sprint
10 Ring Push-Ups 34 Burpees
50 yard Sprint
wodwell.com/wod/coe 34 Wall Ball Shots (20/14
lbs)
50 yard Sprint
CPL SI MILLER 34 Pull-Ups
3 Rounds For Reps in 20 50 yard Sprint
minutes In 6 minutes:
wodwell.com/wod/crain
800 meter Run Buy-In
Then, AMRAP:
12 Front Squats (45/30 kg)
12 Pull-Ups
DANNY
AMRAP in 20 minutes 30
Then, 1 minute Rest Box Jumps (24/20 in)
20 Push Press (115/75 lbs)
Buy-In for each AMRAP is 30 Pull-Ups
620 BENCHMARK WODS
June 06, 2017
DG
As Many Rounds as
Possible (AMRAP) in 10
minutes 8 Toes-to-Bar
8 Dumbbell Thrusters
(35/25 lbs)
12 Dumbbell Walking
Lunges (35/25 lbs)
wodwell.com/wod/dg
DOUBLE DT
10 Rounds For Time 12
Deadlifts (155/105 lbs)
9 Hang Power Cleans
(155/105 lbs)
6 Push Jerks (155/105 lbs)
A variant of the Hero WOD
"DT." See also: "Heavy
DT."
wodwell.com/wod/double-dt
DT
5 Rounds For Time 12
Deadlifts (155/105 lbs)
9 Hang Power Cleans
(155/105 lbs)
6 Push Jerks (155/105 lbs)
wodwell.com/wod/dt
EVANS
For Time 100 Push-Ups
100 Kettlebell Swings
page 40 of 98
an 800 meter Run. The
clock starts with the first
run and the AMRAP is
performed in the remaining
time each round. Score is
total reps completed in the
three AMRAPs.
wodwell.com/wod/cpl-si-miller
DANIEL
For Time 50 Pull-Ups
400 Meter Run
21 Thrusters (95/65 lbs)
800 Meter Run
21 Thrusters (95/65 lbs)
400 Meter Run
50 Pull-Ups
wodwell.com/wod/daniel
DAVO
For Time 400 meter Run
21 Thrusters (40/20 kg)
400 meter Run
21 Pull-Ups
400 meter Run
15 Sumo Deadlift High-
Pulls (40/20 kg)
400 meter Run
15 Ring Dips
400 meter Run
9 Handstand Push-Ups
400 meter Run
9 Overhead Squats (40/20
kg)
wodwell.com/wod/davo
wodwell.com/wod/danny
DEL
For Time 25 Burpees
400 Meter Run (20 lbs/14
lbs medicine ball)
25 Weighted Pull-Ups (20
lbs/15 lbs dumbbell)
400 Meter Run (20 lbs/14
lbs medicine ball)
25 Handstand Push-Ups
400 Meter Run (20 lbs/14
lbs medicine ball)
25 Chest-to-Bar Pull-Ups
400 Meter Run (20 lbs/14
lbs medicine ball)
25 Burpees
wodwell.com/wod/del
DEVIL OF
RAMADI V2
4 Rounds for Time (with a
Partner) 8 Man Makers
(50/35 lb) / Partner Plank
20 Deadlifts (275/205 lb) /
Partner Wall Sit
24 One-Arm Dumbbell
Thrusters (50/30 lb) /
Partner Scissor Kicks
Cash out:
500 Double-Unders /
Partner Rows
Partition the work as
needed but both partners
620 BENCHMARK WODS
June 06, 2017
(24/16 kg)
100 Toes-to-Bars
100 ft Rope Climbs
(accumulate over multiple
ascents)
For the rope climb,
accumulate 100 ft total. If
you are climbing a 15 ft
rope, 17 ascents are
required (round up from
16.66).
wodwell.com/wod/evans
FITCOPS
DALLAS 5
For Time 1 mile Run
100 Elbow Plank Push-Ups
150 Sit-Ups
100 Burpees
150 Lunges
Elbow plank push-up demo
wodwell.com/wod/fitcops-dallas-5
FRANK
BONOMO
For Time 30 Hang Squat
Cleans (155/105 lb)
30 Pull-Ups
wodwell.com/wod/frank-bonomo
page 41 of 98
DESFORGES
5 Rounds For Time 12
Deadlifts (225/155 lbs)
20 Pull-Ups
12 Clean-and-Jerks (135/95
lbs)
20 Knees-to-Elbows
wodwell.com/wod/desforges
DOBOGAI
7 Rounds For Time 8
Muscle-Ups
22 Yard Farmer Carry (50
lb dumbells)
wodwell.com/wod/dobogai
DOUGIE &
LEON
For Time (with a Partner)
400 meter Run with
Deadball (20/15 kg)
Then 5 rounds of:
40 Ball Slams (20/15 kg)
2 Tuck Jumps
40 Pull-Ups
40 Power Cleans (40/60 kg)
40 Push-Ups
40 Shoulder-to-Overhead
(40/60 kg)
100 meter Run
Then:
400 meter Run with
must work at the same
time. Partner A may not
start a rep until partner B
is also working. Partners
may switch positions at
will.
wodwell.com/wod/devil-ramadi-
v2
DONNY
21-15-9-9-15-21 Reps For
Time Deadlifts (225/155
lbs)
Burpees
wodwell.com/wod/donny
DRAGON
For Time 5k Run
4 minutes to find 4 rep
max Deadlift
5k Run
4 minutes to find 4 rep
max Push Jerk
wodwell.com/wod/dragon
ERIN
5 Rounds For Time 15
Dumbbell Split Cleans (40
lbs)
21 Pull-Ups
wodwell.com/wod/erin
620 BENCHMARK WODS
June 06, 2017

GARY BOX Deadball (20/15 kg)

FEEKS
For Time 10 Back Squats
With a running clock, break 2-4-6-8-10-12-14-16 Reps
(275/185 lb)
up the work between For Time 100 meter Shuttle
10 Burpee Box Jumps
partners as needed. One Sprint
(24/20 in)
partner works while the Dumbbell Clusters (65/45
10 Front Squats (225/155
other rests. 1 hour time lb)
lb)
cap.
10 Burpee Box Jumps
Start with 2 shuttle sprints
(24/20 in) wodwell.com/wod/dougie-leon and 2 dumbbell "clusters"
10 Cleans (185/135 lb)
(squat clean into a
10 Burpee Box Jumps
thruster), then do 4 of
(24/20 in) DVB each, then 6, etc. until the
10 Snatches (135/95 lb)
For Time 1 mile Run with round of 16 is completed.
10 Burpee Box Jumps
medicine ball (20/14 lbs)
(24/20 in) wodwell.com/wod/feeks

Then 8 Rounds of:

wodwell.com/wod/gary-box
10 Wall Ball Shots (20/14
lbs) FORREST
GAZA 1 Rope Climb (15 ft) 3 Rounds For Time 20 L-
800 meter Run with Pull-Ups
5 Rounds for Time 35
medicine ball (20/14 lbs) 30 Toes-to-Bar
Kettlebell Swings (1.5/1
40 Burpees
pood)
Then 4 Rounds of: 800 Meter Run
30 Push-Ups
10 Wall Ball Shots (20/14
25 Pull-Ups
lbs) wodwell.com/wod/forrest
20 Box Jumps (30/24 in)
1 Rope Climb (15 ft)
1 mile Run
400 meter Run with
medicine ball (20/14 lbs) GARRETT
wodwell.com/wod/gaza
3 Rounds For Time 75 Air
Then 2 Rounds of: Squats
10 Wall Ball Shots (20/14 25 Ring Handstand Push-
GRIFF
lbs) Ups
For Time 800 meter Run 1 Rope Climb (15 ft) 25 L-Pull-Ups
400 meter Run
(backwards) wodwell.com/wod/dvb wodwell.com/wod/garrett
800 meter Run
400 meter Run
(backwards)

page 42 of 98
620 BENCHMARK WODS
June 06, 2017
wodwell.com/wod/griff
HAMILTON
3 Rounds For Time 1000
Meter Row
50 Push-Ups
1000 Meter Run
50 Pull-Ups
wodwell.com/wod/hamilton
HARPER
AMRAP in 23 minutes 9
Chest-to-Bar Pull-Ups
15 Power Cleans (135/95
lbs)
21 Air Squats
400 meter Weighted Run
(45/35 lb Plate)
wodwell.com/wod/harper
HIDALGO
For Time 2 Mile Run
2 Minutes Rest
20 Squat Cleans (135 lbs)
20 Box Jumps (24 in)
20 Overhead Walking
Lunges (45 lb plate)
20 Box Jumps (24 in)
20 Squat Cleans (135 lbs)
2 Minutes Rest
2 Mile Run
If you've got a 20 pound
vest or body armor, wear
it.
page 43 of 98
FALKEL
AMRAP in 25 minutes 8
Handstand Push-Ups
8 Box Jump (30/24 in)
1 Rope Climb (15 ft)
wodwell.com/wod/falkel
FOO
AMRAP in 20 minutes 7
Chest-To-Bar Pull-Ups
77 Double-Unders
2 Squat Clean Thrusters
(170/125 lb)
28 Sit-Ups
Buy in:
13 Bench Presses (170/125
lb)
After the clock starts,
before beginning the
AMRAP portion of the
workout, athlete must
complete 13 Bench
Presses. Each round is 114
reps.
wodwell.com/wod/foo
GALLANT
For Time 1 Mile Run (20 lb)
60 Burpee Pull-Ups
800 Meter Run (20 lb)
30 Burpee Pull-Ups
400 Meter Run (20 lb)
15 Burpee Pull-Ups
GAZ
For Time 1000 meter Run
Ground-to-Overheads
(accumulate 2,000 kg)
1000 meter Run
Athlete may use any
weight for the ground-to-
overhead and perform as
many reps as necessary to
accumulate 2,000 kg for
the movement. To
determine how many reps
are required at a given
weight, divide 2,000 by the
weight of your bar (in
kilograms). For example, if
you are using 60 kg you
must perform 33.33 reps
(round up to 34). To
calculate in pounds, divide
4,400 by the weight of
your bar (in pounds).
wodwell.com/wod/gaz
GREG ALIA
4 Rounds for Time 23
Russian Kettlebell Swings
(1.5/1 pood)
23 Box Jumps (24/20 in)
23 Sit-Ups
23 Dumbbell Snatches
(35/25 lb)
23 Goblet Squats (1.5/1
pood)
23 Double-Unders
23 Medicine Ball Cleans
620 BENCHMARK WODS
June 06, 2017
wodwell.com/wod/hidalgo
HOLLEYMAN
30 Rounds For Time 5 Wall
Balls (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155
lbs)
wodwell.com/wod/holleyman
HORTON
9 Rounds for Time (with a
Partner) 9 Bar Muscle-Ups
11 Clean-and-Jerks
(155/115 lbs)
50 yard Buddy Carry
Share the work with your
partner however you
choose with only one
person working at a time. If
you can't find a partner,
perform 5 reps of each
exercise per round and find
a heavy sandbag to carry.
wodwell.com/wod/horton
JACK
AMRAP in 20 minutes 10
Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1
pood)
10 Box Jumps (24/20 in)
wodwell.com/wod/jack
page 44 of 98
wodwell.com/wod/gallant
GATOR 186 seconds (3:06) Plank
8 Rounds For Time 5 Front
Squat (185 lbs)
26 Ring Push-Ups
wodwell.com/wod/gator
GLEN
For Time 30 Clean-and-Jerk
(135/95 lbs)
1 Mile Run
10 Rope Climb (15 ft)
1 Mile Run
100 Burpees
wodwell.com/wod/glen
GS 24
4 Rounds For Time (with a
Partner) 800 meter Run
50 Wall Balls (20/14 lb)
50 Burpees
50 Pull-Ups
Partner A runs the 800m
while Partner B completes
50 wall balls. After both
partners finish their
movement, both partners
complete 50 alternating
burpees. Once the burpees
are completed, move to
the pull ups and share the
work as needed. Once the
pull ups are completed, the
(20/14 lb)
Then:
Hold
For the finisher (cash out),
accumulate the time spent
in Plank Hold position. Do
not count any rest or
transition time.
wodwell.com/wod/greg-alia
HALL
5 Rounds for Time 3 Cleans
(225/155 lbs)
200 meter Sprint
20 Kettlebell Snatches
(1.5/1 pood) (10 each arm)
2 minutes Rest
wodwell.com/wod/hall
HANSEN
5 Rounds For Time 30
Kettlebell Swing (2 pood)
30 Burpees
30 Glute-ham (GHD) Sit-
Ups
wodwell.com/wod/hansen
HELTON
3 Rounds For Time 800
meter Run
30 Dumbbell Squat Cleans
620 BENCHMARK WODS
June 06, 2017

partner who ran first (50/35 lbs)

JAMES moves to the wall balls 30 Burpees
PROSSER while the other runs.
For Time 100 Muscle-Ups Alternate each round. wodwell.com/wod/helton

Partition the work as wodwell.com/wod/gs-24

needed.
wodwell.com/wod/james-prosser HAMMER
5 Rounds For Time 5 Power
Clean (135 lbs/95 lbs)
JASON 10 Front Squat (135 lbs/95
For Time 100 Air Squats lbs)
5 Muscle-Ups 5 Jerk (135 lbs/95 lbs)
75 Air Squats 20 Pull-Ups
10 Muscle-Ups 90 Seconds Rest
50 Air Squats
15 Muscle-Ups wodwell.com/wod/hammer
25 Air Squats
20 Muscle-Ups
HEAVY DT
wodwell.com/wod/jason 5 Rounds for Time 12
Deadlifts (205/145 lbs)
9 Hang Power Cleans
JENNIFER (205/145 lbs)
As Many Rounds as 6 Push Jerks (205/145 lbs)
Possible (AMRAP) in 26
minutes 10 Pull-Ups A variant of the Hero WOD
15 Kettlebell Swings (1.5/1 "DT." See also: "Double
Pood) DT."
20 Box Jumps (24/20 in)
wodwell.com/wod/heavy-dt
wodwell.com/wod/jennifer
HILDY
JIMMY For Time 100 calorie Row
AMRAP in 30 minutes 5 75 Thrusters (45/35 lb
Deadlifts (120/90 kg) barbell)
7 Pull-Ups 50 Pull-Ups
75 Wall Ball Shots (20/14
HOLBROOK
10 Rounds For TIme 5
Thrusters (115/85 lbs)
10 Pull-Ups
100 meter Sprint
1 minute Rest
wodwell.com/wod/holbrook
HORTMAN
As Many Rounds as
Possible (AMRAP) in 45
minutes 800 meter Run
80 Air Squats
8 Muscle-Ups
wodwell.com/wod/hortman
J.J.
For Time 1 Squat Clean
(185/135 lb)
10 Parallette Handstand
Push-Ups (6" Deficit)
2 Squat Cleans (185/135
lb)
9 Parallette Handstand
Push-Ups (6" Deficit)
3 Squat Cleans (185/135
lb)
8 Parallette Handstand
Push-Ups (6" Deficit)

page 45 of 98
620 BENCHMARK WODS
June 06, 2017
9 Push-Ups
wodwell.com/wod/jimmy
JONNO
For Time 3 Rounds of:
5 Hang Power Cleans
(40/30 kg)
10 Push Presses (40/30 kg)
15 Back Squats (40/30 kg)
800 meter Run
3 Rounds of:
5 Overhead Squats (40/30
kg)
10 Sumo Deadlift High-
Pulls (40/30 kg)
15 Front Squats (40/30 kg)
30 Ball Slams (30/20 lb)
3 Rounds of:
5 Power Cleans (40/30 kg)
10 Squat Cleans (40/30 kg)
15 Deadlifts (40/30 kg)
30 Box Jumps (24/20 in)
wodwell.com/wod/jonno
JOSH
For Time 21 Overhead
Squats (95 lbs)
42 Pull-Ups
15 Overhead Squats (95
lbs)
30 Pull-Ups
9 Overhead Squats (95 lbs)
18 Pull-Ups
page 46 of 98
lbs)
100 calorie Row
If youve got a 20-lb. vest
or body armor, wear it.
wodwell.com/wod/hildy
HOLLYWOOD
For Time 2 km Run
22 Wall-Ball shots (30/20
lbs)
22 Muscle-Ups
22 Wall-Ball shots (30/20
lbs)
22 Power Cleans (185/135
lbs)
22 Wall-Ball shots (30/20
lbs)
2 km Run
wodwell.com/wod/hollywood
HOTSHOTS 19
6 Rounds For Time 30 Air
Squats
19 Power Cleans (135/95
lbs)
7 Strict Pull-Ups
400 meter Run
wodwell.com/wod/hotshots-19
JAG 28
For Time 800 Meter Run
28 Kettlebell Swings (2/1.5
pood)
4 Squat Cleans (185/135
lb)
7 Parallette Handstand
Push-Ups (6" Deficit)
5 Squat Cleans (185/135
lb)
6 Parallette Handstand
Push-Ups (6" Deficit)
6 Squat Cleans (185/135
lb)
5 Parallette Handstand
Push-Ups (6" Deficit)
7 Squat Cleans (185/135
lb)
4 Parallette Handstand
Push-Ups (6" Deficit)
8 Squat Cleans (185/135
lb)
3 Parallette Handstand
Push-Ups (6" Deficit)
9 Squat Cleans (185/135
lb)
2 Parallette Handstand
Push-Ups (6" Deficit)
10 Squat Cleans (185/135
lb)
1 Parallette Handstand
Push-Up (6" Deficit)
When this hero WOD was
published on CrossFit.com
no RX deficit was specified
for the deficit HSPUs.
We set 6 deficit as an Rx
benchmark.
wodwell.com/wod/j-j
620 BENCHMARK WODS
June 06, 2017
wodwell.com/wod/josh
JUSTIN
30-20-10 Reps for Time
Back Squats (Bodyweight)
Bench Presses
(Bodyweight)
Strict Pull-Ups
wodwell.com/wod/justin
KEVIN
3 Rounds for Time 32
Deadlifts (185/135 lbs)
32 Hanging Hip Touches
(alternating arms)
800m Running Farmer
Carry (15 lb dumbbells)
"Hanging Hip Touch"
movement demo
wodwell.com/wod/kevin
KP
For Time 1000 meter Row
30 Pull-Ups
30 Thrusters (40/30 kg)
1000 meter Run
wodwell.com/wod/kp
LEE
5 Rounds For Time 400
Meter Run
page 47 of 98
28 Strict Pull-Ups
28 Kettlebell Clean-and-
Jerk (2/1.5 pood)
28 Strict Pull-Ups
800 Meter Run
Use a single kettlebell for
the swings; two kettlebells
for the clean-and-jerks.
wodwell.com/wod/jag-28
JAMES
WRIGHT
For Points in 20 minutes
Overhead Squat (10
points)
Thruster (5 points)
Squat Clean (3 points)
Deadlift (1 point)
Perform all movements
with a 60/40kg barbell.
Perform any combination
of the prescribed
movements as many times
as possible, to accumulate
as many points as possible.
Count reps of each
movement during the
workout. Calculate score
by multiplying reps by
points for each movement
and totaling them all.
wodwell.com/wod/james-wright
JAIME L.
CAMPBELL
AMRAP in 25 minutes 7
Deadlifts (185/135 lbs)
6 Kettlebell Swings (53/35
lbs)
7 Barbell Hack Squats
(185/155 lbs)
6 Plate Sit-Ups (45/25 lbs)
Perform 1 Burpee at the
top of every minute
Hack squat demo
wodwell.com/wod/jaime-l-
campbell
JARED
4 Rounds For Time 800
Meter Run
40 Pull-Ups
70 Push-Ups
wodwell.com/wod/jared
JBO
As Many Rounds as
Possible in 28 minutes 9
Overhead Squats (115/75
lbs)
1 Legless Rope Climb (15 ft
rope, from seated position)
12 Bench Presses (115/75
lbs)
wodwell.com/wod/jbo
620 BENCHMARK WODS
June 06, 2017

1 Deadlift (345/225 lbs)

3 Squat Clean (185/135 JAY JERRY
lbs) AMRAP in 20 minutes 22 For Time 1 Mile Run
5 Push Jerk (185/135 lbs) Air Squats 2000 Meter Row
3 Muscle-Ups 12 Toes-to-Bar 1 Mile Run
1 Rope Climb (15 ft) 9 Burpees
wodwell.com/wod/jerry
wodwell.com/wod/lee If you have a weight vest
wear it.
JOHNSON
LOREDO wodwell.com/wod/jay AMRAP in 20 minutes 9
6 Rounds For Time 24 Air Deadlifts (245/165 lbs)
Squats 8 Muscle-Ups
24 Push-Ups JENNY 9 Squat Clean (155/105
24 Walking Lunges AMRAP in 20 minutes 20 lbs)
400 Meter Run Overhead Squats (45/35 lb
bar) wodwell.com/wod/johnson
wodwell.com/wod/loredo 20 Back Squats (45/35 lb
bar)
400 meter Run JORGE
LUKE For Time 30 GHD Sit-Ups
For Time 400 meter Run "Jenny" was the second 15 Squat Cleans (155/105
15 Clean and Jerks female Hero WOD, after lbs)
(155/105 lbs) "White." 24 GHD Sit-Ups
400 meter Run 12 Squat Cleans (155/105
wodwell.com/wod/jenny
30 Toes-to-Bars lbs)
400 meter Run 18 GHD Sit-Ups
45 Wall Ball Shots (20/14 9 Squat Cleans (155/105
lbs)
JOHN FLORIO lbs)
400 meter Run For Time 10 Bench Presses 12 GHD Sit-Ups
45 Kettlebell Swings (1.5/1 (75% BW) 6 Squat Cleans (155/105
pood) 10 Ring Dips lbs)
400 meter Run 20 Bench Presses (50% 6 GHD Sit-Ups
30 Ring Dips BW) 3 Squat Cleans (155/105
400 meter Run 20 Diamond Push-Ups lbs)
15 Weighted Lunge Steps 30 Bench Presses (35%
(155/105 lbs) BW) wodwell.com/wod/jorge
400 meter Run 30 Push-Ups

wodwell.com/wod/luke Bench press weights are

page 48 of 98
620 BENCHMARK WODS
June 06, 2017
MAGPIE
3 Rounds For Time 800
meter Run
20 Knees-to-Elbows
30 Kettlebell Swings (24/16
kg)
40 Sumo Deadlift High-
Pulls (40/30 kg)
wodwell.com/wod/magpie
MARCO
3 Rounds for Time 21 Pull-
Ups
15 Handstand Push-Ups
9 Thrusters (135/95 lbs)
wodwell.com/wod/marco
MATT B.
5 Rounds For Time 5
Burpees
10 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (20/14
lbs)
30 Push-Ups
400 meter Run
wodwell.com/wod/matt-b
MCCLUSKEY
3 Rounds For TIme 9
Muscle-Ups
15 Burpee Pull-Ups
21 Pull-Ups
page 49 of 98
based on percent of JT
athletes bodyweight (BW).
21-15-9 Reps For Time
Athlete must load own bar.
Handstand Push-Ups
Ring Dips
wodwell.com/wod/john-florio
Push-Ups
wodwell.com/wod/jt
JORDAN
For Time 100 Kettlebell
Swings (24/16 kg) KEN ZINK
100 Sit-Ups
7 Rounds for Time 71
100 Air Squats
Double-Unders
100 Push-Ups
14 Deadlifts (135/95 lb)
6 Hang Power Cleans
wodwell.com/wod/jordan
(135/95 lb)
9 Front Squats (135/95 lb)
JOSHIE
wodwell.com/wod/zink
3 Rounds for Time 21
Dumbbell Snatches, Right
Arm (40 lbs) KLEPTO
21 L Pull-Ups
4 Rounds For Time 27 Box
21 Dumbbell Snatches,
Jumps (24/20 in)
Left Arm (40 lbs)
20 Burpees
21 L Pull-Ups
11 Squat Cleans (145/100
lbs)
The snatches are full squat
snatches
wodwell.com/wod/klepto
wodwell.com/wod/joshie
LEDESMA
KALSU As Many Rounds as
Possible (AMRAP) in 20
For Time 100 Thrusters
minutes 5 Parallette
(135/95 lbs)
Handstand Push-Ups (6"
Deficit)
5 Burpees at the top of
10 Toes Through Rings
every minute
15 Medicine Ball Cleans
Start with 5 burpees. Then (20 lbs)
620 BENCHMARK WODS
June 06, 2017
800 Meter Run
If you've got a twenty
pound vest or body armor,
wear it.
wodwell.com/wod/mccluskey
MEADOWS
For Time 20 Muscle-Ups
25 Lowers from Inverted
Hang on the Rings
30 Ring Handstand Push-
Ups
35 Ring Rows
40 Ring Push-Ups
For the 'Lowers' on the
ring, control the
movement, moving slowly,
with straight body and
arms.
wodwell.com/wod/meadows
MIRON
(MIROSAW
UCKI)
5 Rounds for Time: 800
meter Run
23 Back Squats ( Body
Weight)
13 Deadlifts (1 Body
Weight)
wodwell.com/wod/miron
page 50 of 98
complete as many
thrusters as possible until
the minute is up. Repeat
until 100 total thrusters are
completed. If athlete does
not finish score is number
of rounds and reps
completed. A scaled
variant of this WOD, "Hotel
Hell," substitutes regular
thrusters with hang
squat dumbbell thrusters
(35/25 lbs).
wodwell.com/wod/kalsu
KEVIN A.
HOUSTON
3 Rounds For Time 200
meter Run
50 meter Farmers Walk (35
lbs sandbag, each hand)
10 Burpees
10 meter Bear Crawl
(forward and backwards)
400 meter Run
100 meter Farmers Walk
(35 lbs sandbag, each
LUCE
hand)
20 Burpees
10 meter Bear Crawl
(forward and backwards)
600 meter Run
150 meter Farmers Walk
(35 lbs sandbag, each
hand)
30 Burpees
30 meter Bear Crawl
When this WOD was
published on CrossFit.com
no RX deficit was specified
for the deficit HSPUs.
We set 6 deficit as a
benchmark for this Hero
WOD.
wodwell.com/wod/ledesma
LIAM
For Time 800 meter Run
(with 45 lb Plate)
100 Toes-to-Bars
50 Front Squats (155/105
lb)
10 Rope Climbs (15 ft)
800 meter Run (with 45 lb
Plate)
Partition the toes-to-bars,
front squats and rope
climbs as needed. Start
and finish with the run.
wodwell.com/wod/liam
3 Rounds For Time 1000
Meter Run
10 Muscle-Ups
100 Air Squats
Wearing a 20 pound vest
wodwell.com/wod/luce
620 BENCHMARK WODS
June 06, 2017

(forward and backwards)

MOORE LUMPY
As Many Rounds as If you have a weight vest 3 Rounds for Time 250
Possible (AMRAP) in 20 wear it (except during the meter Row
minutes 1 Rope Climb (15 run). 6 Power Cleans (135/95
ft) lbs)
400 Meter Run wodwell.com/wod/kevin-a- 6 Thrusters (135/95 lbs)
Max Reps Handstand Push- houston 9 Deadlifts (135/95 lbs)
Ups 9 Sumo Deadlift High-Pulls
(135/95 lbs)
wodwell.com/wod/moore KUTSCHBACH
7 Rounds For Time 11 Back wodwell.com/wod/lumpy
Squats (185/135 lbs)
MOSZER 10 Jerks (135/95 lbs)
9 Rounds for Time 300 MANUEL
meter Run wodwell.com/wod/kutschbach 5 Rounds for Reps in 50
6 Air Squats minutes 3 minutes of Max
6 Pull-Ups Rope Climbs
6 Box Jumps (20/24 in) LEGION 8 2 minutes of Max Air
6 Burpees 8 Rounds For Time 8 Squats
6 Sit-Ups Thrusters (75/55 lbs) 2 minutes of Max Push-Ups
6 Lunges 8 Chest-to-Bar Pull-Ups 3 minutes to Run 400
6 Russian Kettlebell Swings 8 Clapping Push-Ups meters
(53/35 lbs) 8 Power Snatches (75/55
lbs) Wear a weight vest or body
If you have a weight vest, 8 Knees-to-Elbows armor.
wear it. 8 Sumo Deadlift High-Pulls
(75/55 lbs) After the run, rest for the
wodwell.com/wod/moszer 8 Handstand Push-Ups remainder of the 3 minutes
8 Toes-to-Bar before beginning the next
round.
NATE Then 800 meter Run
wodwell.com/wod/manuel
As Many Rounds as
Possible (AMRAP) in 20 wodwell.com/wod/legion-8

minutes 2 Muscle-Ups
4 Handstand Push-Ups
MATT 16
8 Kettlebell Swings (2/1.5 LT JOHN For Time 16 Deadlifts (275
pood) 3 Rounds for Time Max lbs)
Unbroken Clean-and-Jerks 16 Hang Power Cleans
wodwell.com/wod/nate (BW) (185 lbs)

page 51 of 98
620 BENCHMARK WODS
June 06, 2017

400 meter Run 16 Push Presses (135 lbs)

NICKMAN 15 GHD Sit-Ups 800 meter Run
10 Rounds For Time 200 16 Deadlifts (275 lbs)
meter Farmers Carry (55 lb Score is time plus total 16 Hang Power Cleans
dumbbells) clean-and-jerks. (185 lbs)
10 Weighted Pull-Ups (35 16 Push Presses (135 lbs)
lbs) wodwell.com/wod/lt-john 800 meter Run
20 Dumbbell Power 16 Deadlifts (275 lbs)
Snatches (55 lbs) 16 Hang Power Cleans
(alternating arms) LUMBERJACK (185 lbs)
20 16 Push Presses (135 lbs)
wodwell.com/wod/nickman
For Time 20 Deadlifts
wodwell.com/wod/matt-16
(275/185 lbs)
400 Meter Run
NUTTS 20 Kettlebell Swings (2/1.5
For Time 10 Handstand pood)
MAUPIN
Push-Ups 400 Meter Run 4 Rounds for Time 800
15 Deadlifts (250/175 lb) 20 Overhead Squats meter Run
25 Box Jumps (30/24 in) (115/75 lbs) 49 Push-Ups
50 Pull-Ups 400 Meter Run 49 Sit-Ups
100 Wall Ball Shots (20/14 20 Burpees 49 Air Squats
lb) 400 Meter Run
200 Double-Unders 20 Chest-to-Bar Pull-Ups wodwell.com/wod/maupin
400 Meter Run (with 45/35 400 Meter Run
lb plate) 20 Box Jumps (24/20 in)
400 Meter Run MCGHEE
wodwell.com/wod/nutts 20 Dumbbell Squat Cleans AMRAP in 30 minutes 5
(45/35 lbs) Deadlifts (275/185 lbs)
400 Meter Run 13 Push-Ups
PAT 9 Box Jumps (24/20 in)
6 Rounds for Time 25 Pull- wodwell.com/wod/lumberjack-20
Ups wodwell.com/wod/mcghee
50 ft Front-Rack Lunges
(75/55 lb) MANION
25 Push-Ups 7 Rounds For Time 400 MILLAR
50 ft Front-Rack Lunges meter Run 3 Rounds for Time 7
(75/55 lb) 29 Back Squats (135/95 Muscle-Ups
lbs) 14 Thrusters (40/30 kg)
All while wearing a Weight 21 GHD Sit-Ups
Vest (20/14 lb)

page 52 of 98
620 BENCHMARK WODS
June 06, 2017

wodwell.com/wod/pat wodwell.com/wod/manion wodwell.com/wod/millar

PAUL (PENA) MARSTON MOON

7 Rounds for Time 100 AMRAP in 20 minutes 1 7 Rounds For Time 10
meter Sprint Deadlift (405/285 lbs) Hang Split Snatch, Right
19 Kettlebell Swings (2/1.5 10 Toes-to-Bar Arm (40 lbs)
pood) 15 Bar Facing Burpees 1 Rope Climb (15 ft)
10 Burpee Box Jumps (24 10 Hang Split Snatch, Left
in) wodwell.com/wod/marston Arm (40 lbs)
3 minutes Rest 1 Rope Climb (15 ft)

Time each round. Score is MATTHEW Alternate feet in the split

total time for all seven THOMAS snatch sets
rounds, including rest.
21-15-9 Reps for Time
wodwell.com/wod/moon
Squat Snatches (42.5/32.5
wodwell.com/wod/paul-2
kg)
Push-Ups MORRISON
PIKE 50-40-30-20-10 Reps For
wodwell.com/wod/matthew
5 Rounds for Time 20 Time Wall Ball Shots (20/14
Thrusters (75/55 lbs) lbs)
10 Strict Ring Dips MCDONALD & Box Jumps (24/20 in)
20 Push-Ups Kettlebell Swings (1.5/1
GALAGHER
10 Strict Handstand Push- pood)
Ups 2 Rounds for Time 200
50 meter Bear Crawl meter Run wodwell.com/wod/morrison
16 Kettlebell Swings (53/35
wodwell.com/wod/pike lbs)
16 Pull-Ups MURPH
16 Front Squats (110/70
For Time 1 mile Run
RALPH lbs)
100 Pull-Ups
200 meter Run
4 Rounds For Time 8 200 Push-Ups
14 Kettlebell Swings (53/35
Deadlifts (250/175 lb) 300 Air Squats
lbs)
16 Burpees 1 mile Run
14 Pull-Ups
3 Rope Climbs (15 ft)
14 Front Squats (110/70
600 meter Run All with a Weight Vest
lbs)
(20/14 lb)
wodwell.com/wod/ralph 200 meter Run
12 Kettlebell Swings (53/35 Partition the Pull-Ups,

page 53 of 98
620 BENCHMARK WODS
June 06, 2017
REN 12 Pull-Ups
7 Rounds for Time 400
meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
If you have a weight vest
(20 lb) or body armor, wear
it.
wodwell.com/wod/rene
RJ
5 Rounds For Time 800
Meter Run
5 Rope Climb (15 ft)
50 Push-Ups
wodwell.com/wod/rj
RONEY
4 Rounds For Time 200
Meter Run
11 Thruster (135 lbs)
200 Meter Run
11 Push Press (135 lbs)
200 Meter Run
11 Bench Press (135 lbs)
wodwell.com/wod/roney
SANTIAGO
7 Rounds For Time 18
Dumbbell Hang Squat
page 54 of 98
lbs)
needed. Start and finish
12 Front Squats (110/70
lbs)
wodwell.com/wod/mcdonald-
galagher
MICHAEL
3 Rounds For Time 800
meter Run
50 Back Extensions
50 Sit-Ups
wodwell.com/wod/michael
MONTI
5 Rounds for Time 50 Box
Step-Ups (45/35 lb
barbells, 20" box)
15 Cleans (135/95 lbs)
50 Box Step-Ups (45/35 lb
barbells, 20" box)
10 Snatches (135/95 lbs)
wodwell.com/wod/monti
MOOSE
For Time 1,000m Row
Then 10 Rounds of:
7 Bar Facing Burpees
3 Thrusters (95/65 lb)
Then:
1,200m Run (with med ball
(20/14 lb))
Push-Ups, and Squats as
with a Mile run.
wodwell.com/wod/murph
NICK
12 Rounds For Time 10
Dumbbell Hang Squat
Clean (45/35 lbs)
6 Handstand Push-Ups on
Dumbbells
wodwell.com/wod/nick
NUKES
AMRAP in 30 minutes From
0:00-8:00
1 Mile Run
Max Deadlifts (315/205 lbs)
From 8:00-18:00
1 Mile Run
Max Power Cleans
(225/155 lbs)
From 18:00-30:00
1 Mile Run
Max Overhead Squats
(135/95 lbs)
With a running clock (no
rest between rounds).
Score is total reps from
each of the three barbell
movements.
wodwell.com/wod/nukes
620 BENCHMARK WODS
June 06, 2017
Clean (35 lbs)
18 Pull-Ups
10 Power Clean (135 lbs)
10 Handstand Push-Ups
wodwell.com/wod/santiago
SCOOTER
With a Running Clock in 35
minutes AMRAP in 30
minutes (with a Partner)
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100 meter Sprint
Then, 5 minutes to find a
1-rep-max Partner Deadlift
For the AMRAP, have one
partner work while the
other rests, switching after
each full round is
completed. If you're
performing without a
partner, rest 60 seconds
between each round, and
find a regular 1-rep-max
deadlift.
wodwell.com/wod/scooter
SERVAIS
For Time 1.5 mile Run
Then 8 rounds of:
19 Pull-Ups
19 Push-Ups
page 55 of 98
wodwell.com/wod/moose
MR. JOSHUA
Five Rounds for Time 400
Meter Run
30 Glute-Ham (GHD) Sit-
Ups
15 Deadifts (250/165 lbs)
wodwell.com/wod/mr-joshua
NED
7 Rounds For Time 11 Back
Squats (BW)
1,000 Meter Row
wodwell.com/wod/ned
NOOKIE
AMRAP in 20 minutes 7
Squat Cleans (40/30 kg)
7 Push Press (40/30 kg)
7 Back Squats (40/30 kg)
200 meter Run
wodwell.com/wod/nookie
OMAR
For Time 10 Thrusters
(95/65 lbs)
15 Bar-Facing Burpees
20 Thrusters (95/65 lbs)
25 Bar-Facing Burpees
30 Thrusters (95/65 lbs)
35 Bar-Facing Burpees
OZZY
7 Rounds For Time 11
Deficit Handstand Push-
Ups (6/4 in)
1,000 Meter Run
When this WOD was
published on CrossFit.com
no Rx deficit was specified
for the deficit HSPUs.
We set 6" deficit (4" for
females) as a standard for
this Hero WOD.
wodwell.com/wod/ozzy
PAUL
5 Rounds For Time 50
Double Unders
35 Knees-to-Elbows
20 yard Overhead Walk
(185/135 lbs)
wodwell.com/wod/paul
PHEEZY
3 Rounds For Time 5 Front
Squats (165/105 lbs)
18 Pull-Ups
5 Deadlifts (225/155 lbs)
18 Toes-to-Bar
5 Push Jerks (165/105 lbs)
18 Hand-Release Push-Ups
wodwell.com/wod/pheezy
620 BENCHMARK WODS
June 06, 2017
19 Burpees
Then,
400 meter Sandbag Carry
(heavy)
1-mile Farmers Carry
(45/35 lb dumbbells)
wodwell.com/wod/servais
SHAM
7 Rounds For Time 11
Deadlifts (BW)
100 Meter Sprint
wodwell.com/wod/sham
SISSON
AMRAP in 20 minutes 1
Rope Climb (15 ft)
5 Burpees
200 meter Run
If you have a weight vest
(20 lb) or body armor, wear
it.
wodwell.com/wod/sisson
SMYKOWSKI
For Time 6k Run
60 Burpee Pull-Ups
If you've got a 30 pound
vest or body armor, wear
it.
page 56 of 98
wodwell.com/wod/omar
PATTON
For Time 25 Deadlifts
(155/105 lbs)
400 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks
(155/105 lbs)
800 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks
(155/105 lbs)
10 Strict Pull-Ups
800 meter Run
10 Clean-and-Jerks
(155/105 lbs)
10 Strict Pullups
400 meter Run
25 Deadlifts (155/105 lbs)
wodwell.com/wod/patton
PAUL 4179
9 Rounds for Time 4 Strict
Pull-Ups
1 Deadlift (275/185 lbs)
7 Burpees
9 Double Unders
100 meter Run
wodwell.com/wod/paul-4179
PK
5 Rounds for Time 10 Back
Squats (225/155 lbs)
RAHOI
As Many Rounds as
Possible (AMRAP) in 12
minutes 12 Box Jumps (24
in/20 in)
6 Thrusters (95 lbs/65 lbs)
6 Bar-Facing Burpees
wodwell.com/wod/rahoi
RANKEL
As Many Rounds as
Possible (AMRAP) in 20
minutes 6 Deadlifts (225
lbs)
7 Burpee Pull-Ups
10 Kettlebell Swings (2
pood)
200 Meter Run
wodwell.com/wod/rankel
RILEY
For Time 1.5 mile Run
150 Burpees
1.5 mile Run
If you have a weight vest
(20 lb) or body armor, wear
it.
wodwell.com/wod/riley
ROCKET
As Many Rounds as
620 BENCHMARK WODS
June 06, 2017
wodwell.com/wod/smykowski
STRANGE
8 Rounds For Time 600
Meter Run
11 Weighted Pull-Ups
(1.5/1 pood)
11 Walking Lunges (1.5/1
pood)
11 Thrusters (1.5/1 pood)
wodwell.com/wod/strange
T.U.P.
15-12-9-6-3 Reps For Time
Power Cleans (135/95 lbs)
Pull-Ups
Front Squats (135/95 lbs)
Pull-Ups
wodwell.com/wod/t-u-p
THE DON
For Time 66 Deadlifts
(110/75 lbs)
66 Box Jump (24/20 in)
66 Kettlebell swings (1.5/1
pood)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thruster (55/35 lbs)
66 Wall Ball Shots (20/14
lbs)
66 Burpees
66 Double-Unders
page 57 of 98
10 Deadlifts (275/185 lbs)
400 meter Sprint
2 minutes Rest
wodwell.com/wod/pk
RANDY
For Time 75 Power
Snatches (75/55 lbs)
wodwell.com/wod/randy
RICKY
As Many Rounds as
Possible (AMRAP) in 20
minutes 10 Pull-Ups
5 Dumbbell Deadlifts (75
lbs)
8 Push-Press (135 lbs)
wodwell.com/wod/ricky
ROBBIE 40 Pull-ups
AMRAP in 25 minutes 8
Freestanding Handstand
Push-Ups
1 L-Sit Rope Climb (15
foot)
wodwell.com/wod/robbie
ROY
5 Rounds For Time 15
Deadlift (225/155 lbs)
20 Box Jumps (24/20 in)
Possible (AMRAP) in 30
minutes 50 Meter Swim
10 Push-Ups
15 Air Squats
wodwell.com/wod/rocket
RYAN
5 Rounds For Time 7
Muscle-Ups
21 Burpees
Each Burpee terminates
with a jump 1 foot above
max standing reach
wodwell.com/wod/ryan
SCHMALLS
For Time 800 Meter Run
Then 2 Rounds of:
50 Burpees
30 Pistols
20 Kettlebell Swings (1.5/1
pood)
10 Handstand Push-Ups
Then 800 Meter Run
wodwell.com/wod/schmalls
SEAN
10 Rounds For Time 11
Chest-to-Bar Pull-Ups
22 Front Squat (75 lbs)
620 BENCHMARK WODS
June 06, 2017

wodwell.com/wod/the-don 25 Pull-Ups wodwell.com/wod/sean

THOMAS
BUTLER
15-12-9-6-3 Reps for Time
Hang Cleans (135/95 lb)
Wall Ball Shots (20/14 lb)
wodwell.com/wod/thomas-butler
TILLMAN
7 Rounds For Time 7
Deadlifts (315/205 lbs)
200 meter Sprint
15 Pull Ups
45 seconds Rest
wodwell.com/wod/roy
SGT. MICHAEL
SMITH
SANTORA
For Time 1960 meter Row
3 Round For Reps 1 Minute
Squat Cleans (155 lbs) Then 10 Rounds of:
1 Minute Shuttle Sprints 8 Wall Ball Shots (20/14
(20 ft foward, 20 ft lbs)
backwards = 1 rep) 27 Double-Unders
1 Minute Deadlifts (245 7 Push-Ups
lbs) 7 Pull-Ups
1 Minute Burpees
1 Minute Jerks (155 lbs) Then:
1 Minute Rest 2016 meter Run
wodwell.com/wod/santora wodwell.com/wod/sgt-michael-
smith

wodwell.com/wod/tillman
TOMMY MAC
2 Rounds For Time 12
Burpees
12 Thrusters (115/75 lbs)
12 Burpees
12 Power Snatch (115/75
SCOTTIE
10 Rounds 10 meter
Farmers Carry (2/1.5 pood)
5 Strict Chin-Ups
10 meter Farmers Carry
(2/1.5 pood)
5 Burpees
5 Deadlifts (265/185 lbs)
SHIP
9 Rounds For Time 7 Squat
Clean (185/135 lbs)
8 Burpee Box Jump (36/30
in)
wodwell.com/wod/ship

lbs)
Place your deadlift bar 10
12 Burpees
meters from your pull-up SMUDGE
12 Push Jerks (115/75 lbs)
bar and do the farmers 3 Rounds for Time 5
12 Burpees
carries between the two. Muscle-Ups
12 Hang Squat Clean
Use kettlebells or 10 Squat Cleans (60/40 kg)
(115/75 lbs)
dumbbells for the farmers 20 GHD Sit-Ups
12 Burpees
carry.
12 Overhead Squat
(115/75 lbs) wodwell.com/wod/smudge
wodwell.com/wod/scottie

wodwell.com/wod/tommy-mac

page 58 of 98
620 BENCHMARK WODS
June 06, 2017
TULLY
4 Rounds For Time 200
Meter Swim
23 Dumbell Squat Cleans
(40 lbs)
wodwell.com/wod/tully
UK ARMED
FORCES DAY
7 Rounds for Time 29 Wall
Ball Shots (9/7 kg)
6 Clean-and-Jerks (60/40
kg)
13 Pull-Ups
wodwell.com/wod/uk-armed-
forces-day
WALSH
4 Rounds For Time 22
Burpee Pull-Ups
22 Back Squats (185 lbs)
200 Meter Run (45 lb plate
overhead)
wodwell.com/wod/walsh
WEIJDT
5 Rounds for Time 19
Chest-to-Bar Pull-Ups
12 Box Jumps (30/24 in)
8 Squat Cleans (165/100
lbs)
page 59 of 98
STEPHEN
SEVERIN
30-25-20-15-10-5 Reps, For
For Time 50 Strict Pull-Ups
Time GHD Sit-Ups
100 Hand-Release Push-
Back Extensions
Ups
Knees-to-Elbows
5k Run
Romanian Deadlifts (95
lbs)
If you've got a 20 pound
vest or body armor, wear
wodwell.com/wod/stephen
it.
wodwell.com/wod/severin
T.J.
For Time 10 Bench Presses
SHAWN (185/135 lbs)
10 Strict Pull-Ups
For Time 5 mile Run
Max Thrusters (135/95 lbs)
After each 5 minute run
Repeat until you have
interval:
completed 100 Thrusters.
50 Air Squats
50 Push-Ups
wodwell.com/wod/t-j
Run in 5-minute intervals,
stopping after each to
perform 50 Air Squats and
TERRY
50 Push-Ups before For Time 1 mile Run
beginning the next 5- 100 Push-Ups
minute run interval. 100 meter Bear Crawl
1 mile Run
wodwell.com/wod/shawn 100 meter Bear Crawl
100 Push-Ups
1 mile Run
SMALL
wodwell.com/wod/terry
3 Rounds For Time 1000
Meter Row
50 Burpees
50 Box Jumps (24 in)
THE SEVEN
800 Meter Run 7 Rounds For Time 7
Handstand Push-Ups
wodwell.com/wod/small 7 Thrusters (135/95 lbs)
620 BENCHMARK WODS
June 06, 2017
wodwell.com/wod/weijdt
WHITE
5 Rounds For TIme 3 Rope
Climbs (15 ft)
10 Toes-to-Bar
21 Overhead Walking
Lunges (45 lb plate)
400 meter Run
"White" was the first
female Hero WOD,
published on CrossFit.com
in 2011. The next was
"Jenny," published in 2014.
wodwell.com/wod/white
WILMOT
6 Rounds For Time 50 Air
Squats
25 Ring Dips
wodwell.com/wod/wilmot
WOOD
5 Rounds For Time 400
Meter Run
10 Burpee Box Jumps (24
in)
10 Sumo-Deadlift High-pull
(95 lbs)
10 Thruster (95 lbs)
1 Minute Rest
aka: "Brett Wood"
page 60 of 98
SPEHAR
For Time 100 Thrusters
(135/95 lbs)
100 Chest-to-Bar Pull-Ups
6 mile Run
Partition the thrusters,
pull-ups and run as
needed.
wodwell.com/wod/spehar
SWASEY
For Time 32 Chest-to-Bar
Pull-Ups
32 Wall Balls (20/14 lbs)
32 Cleans (135/85 lbs)
3.2 mile Run
wodwell.com/wod/swasey
TAYLOR
4 Rounds for Time 400
meter Run
5 Burpee Muscle-Ups
If you have a weight vest
(20 lb) or body armor, wear
it.
wodwell.com/wod/taylor
THE LEGEND
For Time 4 Pistols
25 Kettlebell Swings (54/35
lbs)
7 Knees-to-Elbows
7 Deadlifts (245/165 lbs)
7 Burpees
7 Kettlebell Swings (2/1.5
pood)
7 Pull-Ups
aka: "The CIA Seven"
wodwell.com/wod/the-seven
TIFF
With a running clock in 25
minutes 1.5 mile Run
Then AMRAP in remaining
time:
11 Chest-to-Bar Pull-Ups
7 Hang Squat Cleans
(155/105 lbs)
7 Push Presses (155/105
lbs)
wodwell.com/wod/tiff
TOM
As Many Rounds as
Possible (AMRAP) in 25
minutes 7 Muscle-Ups
11 Thrusters (155/105 lbs)
14 Toes-to-Bar
wodwell.com/wod/tom
TREVOR
For Time (in a Team of
Four) 300 Pull-Ups
620 BENCHMARK WODS
June 06, 2017
wodwell.com/wod/wood
ZEMBIEC
5 Rounds for Time 11 Back
Squats (185/135 lbs)
7 Burpee Pull-Ups (Strict)
400 meter Run
During each burpee pull-up
perform a strict push-up,
jump to a bar that is ideally
12 inches above your max
standing reach, and
perform a strict pull-up.
wodwell.com/wod/zembiec
page 61 of 98
50 Push-Ups
75 Pull-Ups
50 Push-Ups
25 Kettlebell Swings (54/35
lbs)
4 Pistols
wodwell.com/wod/the-legend
THOMPSON
10 Rounds For Time 1
Rope Climb (15 ft)
29 Back Squats (95 lbs)
10 Meter Barbell Farmer
Carry (135 lbs)
Begin the Rope Climbs
seated on the floor.
wodwell.com/wod/thompson
TK
As Many Rounds as
Possible (AMRAP) in 20
minutes 8 Strict Pull-Ups
8 Box Jumps (36 in)
12 Kettlebell Swings (2
pood)
wodwell.com/wod/tk
TOMMY V
For Time 21 Thrusters
(115/75 lbs)
12 Rope Climbs (15 ft)
15 Thrusters (115/75 lbs)
9 Rope Climbs (15 ft)
400 Push-Ups
500 Sit-Ups
600 Air Squats
In a team of four, two
people may work at a time.
Reps are cumulative for all
team members. All reps of
each movement must be
completed before moving
on to the next movement
(i.e. finish all pull-ups
before moving on to the
push-ups).
wodwell.com/wod/trevor
TYLER
5 Rounds For Time 7
Muscle-Ups
21 Sumo-Deadlift High-
Pulls (95/65 lbs)
wodwell.com/wod/tyler
VIOLA
AMRAP in 25 minutes 3, 6,
9, 12, 15, 18 Reps and so
on
Thrusters (95 lbs/65 lbs)
Pull-ups
Over the Bar Burpees
wodwell.com/wod/viola
620 BENCHMARK WODS
June 06, 2017
9 Thrusters (115/75 lbs)
6 Rope Climbs (15 ft)
wodwell.com/wod/tommy-v
TUMILSON
8 Rounds, For Time 200
Meter Run
11 Dumbbell Burpee
Deadlifts (60 lbs)
wodwell.com/wod/tumileson
VIJAY
50-40-30-20-10 Reps for
Time Burpee Pull-Ups
Sit-Ups
wodwell.com/wod/vijay
WAR FRANK
3 Rounds For Time 25
Muscle-Ups
100 Air Squats
35 GHD Sit-Ups
wodwell.com/wod/war-frank
WES
For Time 800 meter Run
(with 25/15 lb Plate)
Then:
14 Rounds of:
5 Strict Pull-Ups
page 62 of 98
WEAVER
4 Round For Time 10 L-
Pull-Ups
15 Push-Ups
15 Chest-to-Bar Pull-Ups
15 Push-Ups
20 Pull-Ups
15 Push-Ups
wodwell.com/wod/weaver
WESTON
5 Rounds For Time 1000
meter Row
200 meter Farmer Carry
(45 lb dumbbells)
50 meter Waiter Walk,
Right Arm (45 lb dumbbell)
50 meter Waiter Walk, Left
Arm (45 lb dumbbell)
wodwell.com/wod/weston
WILLY
3 Rounds For TIme 800
Meter Run
5 Front Squats (225/155
lbs)
200 Meter Run
11 Chest-to-Bar Pull-Ups
400 Meter Run
12 Kettlebell Swings (2/1.5
pood)
wodwell.com/wod/willy
620 BENCHMARK WODS
June 06, 2017

4 Burpee Box Jumps (24/20

in) WOEHLKE
3 Cleans (185/135 lb) 3 Rounds, Each for Time 4
Jerks (185/135 lbs)
Then: 5 Front Squats (185/135
800 meter Run (with 25/15 lbs)
lb Plate) 6 Power Cleans (185/135
lbs)
wodwell.com/wod/wes 40 Pull-Ups
50 Push-Ups
60 Sit-Ups
WHITTEN
5 Rounds For Time 22 3 minutes Rest between
Kettlebell Swings (2/1.5 rounds
pood)
22 Box Jumps (24/20 in) wodwell.com/wod/woehlke

400m Run
22 Burpees
22 Wall Ball Shots (20/14 YETI
lbs) For Time 25 Pull-Ups
10 Muscle-Ups
wodwell.com/wod/whitten 1.5 mile Run
10 Muscle-Ups
25 Pull-Ups
WITTMAN
7 Rounds For Time 15 wodwell.com/wod/yeti

Kettlebell Swings (1.5/1

pood)
15 Power Cleans (95/65
lbs)
15 Box Jumps (24/20 in)
wodwell.com/wod/wittman
WYK
5 Rounds for Time 5 Front
ZIMMERMAN
As Many Rounds as
Possible (AMRAP) in 25
minutes 11 Chest-to-Bar
Pull-Ups
2 Deadlifts (315/205lbs)
10 Handstand Push-Ups
wodwell.com/wod/zimmerman

Squats (225/155 lbs)

5 Rope Climbs (15 ft)

page 63 of 98
620 BENCHMARK WODS
June 06, 2017

400 meter Run (45/35 lb

plate)

wodwell.com/wod/wyk

ZEUS
3 Rounds For Time 30 Wall
Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull
(75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squat
(Bodyweight)

wodwell.com/wod/zeus

QUALIFIERS

AGOQ 17.1 AGOQ 17.2 AGOQ 17.3

For Time 100 Dumbbell
Snatches (50/35 lb)
80 calorie Row
60 Burpees
40 Muscle-Ups
Time Cap: 20 minutes
Once all 100 sntaches are
complete, move to the
rower and pull 80 calories,
then move to the barbell to
perform 60 bar-facing
AMRAP in 20 minutes 0:00-
4:00:
25 Toes-to-Bars
50 Double Unders
15 Squat Cleans (135/85
lb)
If completed before 4:00,
then until 8:00:
25 Toes-to-Bars
50 Double Unders
13 Squat Cleans (185/115
21-15-9 Reps for Time
Shoulder-to-Overheads
(135/95 lb)
Chest-to-Bar Pull-Ups
Athlete must clean the
barbell to begin the set of
21 shoulder-to-overheads.
Then move to the pull-up
bar for 21 pull-ups, then
back to the barbell for 15
shoulder-to-overheads,
followed by 15 pull-ups,

page 64 of 98
620 BENCHMARK WODS
June 06, 2017
burpees. Once all burpees
are complete do 40
muscle-ups. This workout
ends when the the athlete
locks out the final muscle-
up repetition or when 20
minutes is up. If athlete
does not finish all 280 reps
before the time cap, score
will be the number of reps
completed.
wodwell.com/wod/agoq-17-1
AGOQ 17.4
2 Rounds for Time 10
Deadlifts (315/225 lb)
20 Deficit Handstand Push-
Ups (4.5/3 in)
30 Front Squats (95/65 lb)
Mark a box on the ground
and a foot line on the wall
for the handstand push-ups
(per movement standards)
and create deficit for the
handstand push-ups.
Perform 10 deadlifts, 20
handstand push-ups, then
to a second barbell for 30
front squats. Once the 30
front squats are
completed, move back to
the deadlift bar to begin
the second round.
wodwell.com/wod/agoq-17-4
page 65 of 98
lb)
If completed before 8:00,
then until 12:00:
25 Toes-to-Bars
50 Double Unders
11 Squat Cleans (225/145
lb)
If completed before 12:00,
then until 16:00:
25 Toes-to-Bars
50 Double Unders
9 Squat Cleans (275/175
lb)
0:00-5:00)
If completed before 16:00,
then until 20:00:
25 Toes-to-Bars
50 Double Unders
7 Squat Cleans (315/205
lb)
Perform 25 toes-to-bars, 50
double-unders, and 15
squat cleans. If all 90
repetitions are not
completed within 4
minutes, the workout is
over and the score is the
number of reps completed
within 4 minutes. If all 90
repetitions are completed
under 4 minutes, perform
another 25 toes-to-bars, 50
double-unders and 13
squat cleans, this time at a
heavier weight. If all 178
repetitions (90 from round
1, plus 88 from round 2)
and finishing with 9
shoulder-to-overheads and
9 pull-ups. Score is the
time it takes to complete
all 90 repetitions.
wodwell.com/wod/agoq-17-3
ECC
QUALIFIERS
15.2
With a Running Clock
AMRAP in 5 minutes (from
5 Bar Muscle-Ups
5 Squat Cleans (155/105
lbs)
5 Box Jumps (40/30 lbs)
Then, 5 Minutes (from
5:00-10:00) to Establish:
Max Load Complex of
1 Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk
Then, For Time (starting at
10:00):
18-12-6 Repetitions of
Deadlifts (275/185 lbs)
Strict Handstand Push-Ups
The WOD has 3 parts. Part
1 starts with a running
clock; Part 2 starts at the
5:00 mark, Part 3 starts at
the 10:00 mark. Score for
620 BENCHMARK WODS
June 06, 2017
ECC
QUALIFIERS
15.3
AMRAP in 20 minutes 50
Wall Balls (20/14 lbs)
50 Double-Unders
40 Box Jumps (24/20 lbs)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
20 Cleans (145/100 lbs)
20 Jerks (145/100 lbs)
10 Snatches (145/100 lbs)
10 Muscle-Ups
If an athlete completes the
10 Muscle-Ups and has
time remaining in the 20
minute cap, begin round 2
starting with the wall balls.
wodwell.com/wod/ecc-qualifiers-
15-3
GRANITE
GAMES
QUALIFIERS
15.2
With a Running Clock 6
Minutes (0:00-6:00) to
Establish:
1 Rep Max Snatch
Then, As Many Rounds as
Possible (AMRAP) in 8
Minutes (6:00-14:00):
30 Double-Unders
page 66 of 98
are completed under 8
minutes, begin another
round and extend time by
another 4 minutes. In each
subsequent round the
weight of the clean
increases while the
number of reps of the
clean decreases. Once a
round is completed
immediately begin the
next round (do not wait for
the 4-minute round to end
before moving on to the
next round). This pattern
continues for up to 20
minutes, as long as a full
round is completed before
the next cutoff. If athlete
fails to complete all
repetitions within cutoff
time for a round, athletes
score is number of
repetitions completed.
Another person may assist
the athlete in changing the
plates on the barbell
during this workout, or
multiple barbells may be
used.
wodwell.com/wod/agoq-17-2
ECC
QUALIFIERS
15.1
With a Running Clock
AMRAP in 5 Minutes (from
Part 1 is total number of
rounds plus reps
completed under 5
minutes; score for Part 2 is
the weight successfully
lifted for the entire
complex (the bar may not
touch the ground until the
complex is complete);
score for part 3 is the time
it takes you to finish the
work after the 10:00 mark
(i.e.: if you finish at 17:00,
your score for part 3 is
7:00).
wodwell.com/wod/ecc-qualifiers-
15-2
GRANITE
GAMES
QUALIFIERS
15.1
AMRAP in 10 minutes 5
Hang Squat Cleans
(155/105 lbs)
7 Bar-Facing Burpees
wodwell.com/wod/granite-
games-qualifiers-15-1
GRANITE
GAMES
QUALIFIERS
15.4
As Many Rounds as
Possible in 13 minutes 10
620 BENCHMARK WODS
June 06, 2017
15 Chest-to-Bar Pull-ups
30 Double-Unders
15 Toes-to-Bar
Then, 6 Minutes (14:00-
20:00) to Establish:
1-Rep Max Snatch
wodwell.com/wod/granite-
games-qualifiers-15-2
GRANITE
GAMES
QUALIFIERS
16.1
As Many Rounds as
Possible in 15 minutes 10
Squat Clean-and-Jerks
(135/85 lbs)
15 Bar-Facing Burpees
8 Squat Clean-and-Jerks
(185/115 lbs)
15 Bar-Facing Burpees
6 Squat Clean-and-Jerks
(225/145 lbs)
15 Bar-Facing Burpees
4 Squat Clean-and-Jerks
(275/175 lbs)
15 Bar-Facing Burpees
2 Squat Clean-and-Jerks
(305/200 lbs)
15 Bar-Facing Burpees
Max Reps of Squat Clean-
and-Jerks (315/205 lbs)
wodwell.com/wod/granite-
games-qualifiers-16-1
page 67 of 98
0:00-5:00):
10 Bar-Facing Burpees
15 Thrusters (95/65 lbs)
20 Chest-to-Bar Pull-Ups
Then, 5 Minutes (from
5:00-10:00) to Establish:
5 Rep Max Low Hang
Snatch
Then, For Time (starting at
10:00):
25 Overhead Squats
(135/95 lbs)
75 Double-Unders
25 calorie Row
75 Double-Unders
25 Overhead Squats
(135/95 lbs)
The WOD has 3 parts. Part
1 starts with a running
clock; Part 2 starts at the
5:00 mark, Part 3 starts at
the 10:00 mark. Score for
Part 1 is total rounds plus
reps completed under
5:00; score for Part 2 is
heaviest weight
successfully lifted (bar
cannot touch the ground
between reps); score for
part 3 is the time it takes
you to finish the work after
the 10:00 mark (i.e.: if you
finish at 17:00, your score
for part 3 is 7:00).
wodwell.com/wod/ecc-qualifiers-
15-1
Deadlifts (225/155 lbs)
5 Ring Muscle-Ups
10 Deadlifts (255/175 lbs)
5 Ring Muscle-Ups
10 Deadlifts (285/195 lbs)
5 Ring Muscle-Ups
10 Deadlifts (315/215 lbs)
5 Ring Muscle-Ups
10 Deadlifts (345/235 lbs)
5 Ring Muscle-Ups
10 Deadlifts (375/255 lbs)
Max Reps of Ring Muscle-
Ups
wodwell.com/wod/granite-
games-qualifiers-15-4
GRANITE
GAMES
QUALIFIERS
16.3
As Many Rounds as
Possible (AMRAP) in 12
minutes 12 Chest-to-Bar
Pull-Ups
8 Deadlifts (245/165 lbs)
12 Handstand Push-Ups
8 Deadlifts (245/165 lbs)
wodwell.com/wod/granite-
games-qualifiers-16-3
HARD TARGET
12-9-6 Reps For Time
Chest-to-Bar Pull-Ups
Shoulder-to-Overheads
(60/40 kg)
620 BENCHMARK WODS
June 06, 2017

Burpee Ball Slams (50/30

GRANITE GET A GRIP kg)
GAMES For Time 50 Double-Unders
QUALIFIERS 20 Deadlifts (100/70 kg) Time Cap: 7 minutes
20 Box Jumps (24/20 in)
16.4
20 Kettlebell Swings (24/16 wodwell.com/wod/hard-target
For Time kg)
510152015105 Reps 20 Toes-to-Bars
of 20 Kettlebell Swings (24/16 LURONG
Overhead Squats (115/75 kg) SUMMER
lbs) 20 Box Jumps (24/20 in)
Toes-to-Bar
CRUSH
20 Deadlifts (100/70 kg)
For Time 30 calorie Row
50 Double-Unders
wodwell.com/wod/granite-
games-qualifiers-16-4 Then 3 Rounds of:
Time Cap: 8 minutes
10 Deadlifts (225/185 lbs)
wodwell.com/wod/get-a-grip 10 Handstand Push-Ups
LURONG 50S
CHIPPER wodwell.com/wod/summer-crush

For Time 50 Wall Ball Shots GRANITE

(20/14 lbs) GAMES OPEN 11.1
50 Dumbbell Snatches
QUALIFIERS AMRAP in 10 minutes 30
(70/50 lbs) (alternating
arms) 15.3 Double-Unders
50 Pistols (alternating legs) As Many Rounds as 15 Power Snatches (75/55
50 Chest-to-Bar Pull-Ups Possible in 17 minutes 50 lbs)
calorie Row
wodwell.com/wod/50s-chipper 50 Wall Ball Shots (20/14 This WOD was repeated as
lbs) "Open 14.1."
50 Shoulder to Overhead
LURONG THE (115/85 lbs) wodwell.com/wod/open-11-1

MOTIVATOR 50 Box Jumps (24/20 in)

As Many Reps as Possible OPEN 11.4
wodwell.com/wod/granite-
in 9 minutes Shoulder-to- games-qualifiers-15-3 As Many Reps as Possible
Overhead (115/85 lbs)
in 10 minutes 60 Bar
Front-Rack Lunges (115/85
Facing Burpees
lbs) GRANITE 30 Overhead Squats
GAMES (120/90 lbs)
Penalty Each Time Bar is
10 Muscle-Ups
Dropped*

page 68 of 98
620 BENCHMARK WODS
June 06, 2017
*If athlete drops the bar
during the Shoulder-to-
Overhead, penalty is 20
Double-Unders. If athlete
drops the bar during the
Front-Rack Lunges, penalty
is 5 burpees.
wodwell.com/wod/the-motivator
OPEN 11.2
As Many Reps as Possible
in 15 minutes 9 Deadlifts
(155/100 lbs)
12 Push-Ups
15 Box Jumps (24/20 in)
wodwell.com/wod/open-11-2
OPEN 11.5
As Many Reps as Possible
in 20 minutes 5 Power
Cleans (145/105 lbs)
10 Toes-To-Bars
15 Wall Balls (20/14 lbs)
(10 ft)
wodwell.com/wod/open-11-5
OPEN 12.2
As Many Reps as Possible
in 10 minutes 30 Snatches
(75/45 lbs)
30 Snatches (135/75 lbs)
30 Snatches (165/100 lbs)
30 Snatches (210/120 lbs)
page 69 of 98
QUALIFIERS
16.2
As Many Rounds as
Possible in 17 minutes 50
calorie Row
50 Wall Ball Shots (20/14
lbs)
50 Shoulder-to-Overhead
50 Box Jumps (24/20 in)
wodwell.com/wod/granite-
games-qualifiers-16-2
GRANITE
GAMES
QUALIFIERS
16.5
As Many Rounds As
Possible (AMRAP) in 14
minutes 70 Double-Unders
7 Ring Muscle-Ups
7 Snatches (155/105 lbs)
wodwell.com/wod/granite-
games-qualifiers-16-5
LURONG
CHAMPION
TEST
As Many Reps as Possible
in 23 minutes Max
Deadlifts (155/100 lbs)
1 minute Rest
Max Box Jump Overs
(30/24")
1 minute Rest
wodwell.com/wod/open-11-4
OPEN 12.1
AMRAP in 7 minutes
Burpees
This workout begins from a
standing position. The
Athlete will move from flat
on the ground to touching
an object with both hands
that is 6 inches above their
max reach.
wodwell.com/wod/open-12-1
OPEN 12.4
As Many Reps as Possible
in 12 minutes 150 Wall
Balls (20/14lbs)
90 Double-Unders
30 Muscle-Ups
If time permits, after
finishing the muscle-ups,
start over from wall balls.
Open 12.4 was repeated
as "Open 13.3"
wodwell.com/wod/open-12-4
OPEN 13.2
As Many Reps as Possible
in 10 minutes 5 Shoulder-
to-Overheads (115/75 lbs)
10 Deadlifts (115/75 lbs)
15 Box Jumps (24/20 in)
620 BENCHMARK WODS
June 06, 2017
Continue at this weight
until time is up
wodwell.com/wod/open-12-2
OPEN 12.5
As Many Reps as Possible
in 7 minutes 3 Thrusters
(100/65 lbs)
3 Chest-to-Bar Pull-ups
6 Thrusters (100/65 lbs)
6 Chest-to-Bar Pull-ups
9 Thrusters (100/65 lbs)
9 Chest-to-Bar Pull-ups
If you complete the round
of 9, complete a round of
12, then go on to 15, etc.
Open 12.5 is a repeat of /
same as "Open 11.6"
wodwell.com/wod/open-12-5
OPEN 13.3
As Many Reps as Possible
in 12 minutes 150 Wall
Balls (20/14lbs)
90 Double-Unders
30 Muscle-Ups
If time permits, after
finishing the muscle-ups,
start over from wall balls.
Open 13.3 is a repeat
of "Open 12.4"
wodwell.com/wod/open-13-3
page 70 of 98
Max Hang Power Cleans
(155/100 lbs)
1 minute Rest
Max Muscle-Ups
1 minute Rest
Max Thrusters (155/100
lbs)
1 minute Rest
Max Row for calories
1 minute Rest
Repeat for 2 Rounds
Following an "every other
minute, on the minute"
interval scheme, perform
as many reps of possible
(AMRAP) of the first
movement in one minute,
then rest one minute. Then
AMRAP of the second
movement in one minute,
followed by another minute
of rest. Continue for all six
movements. Repeat a
second time - for a total of
23 minutes.
wodwell.com/wod/champion-test
LURONG THE
OLYMPIAN
As Many Reps as Possible
in 9 minutes 20 Ground-to-
Overhead (95/65 lbs)
7 Bar-Facing Burpees
15 Ground-to-Overhead
(135/95 lbs)
7 Bar-Facing Burpees
"Shoulder-to-Overhead"
means you start with a
barbell on your shoulders
and move the bar
overhead with your arms
any way you like (ie: strict
press, push press, push
jerk, etc.)
wodwell.com/wod/open-13-2
OPEN 13.5
As Many Reps as Possible
in 4 minutes 15 Thrusters
(100/65 lbs)
15 Chest-to-Bar Pull-ups
If 90 reps (3 rounds) are
completed in under 4
minutes, time extends to 8
minutes. If 180 reps (6
rounds) are completed in
under 8 minutes, time
extends to 12 minutes. Etc.
wodwell.com/wod/open-13-5
OPEN 14.3
As Many Reps as Possible
in 8 minutes 10 Deadlifts
(135/95 lbs)
15 Box Jumps (24/20 in)
15 Deadlifts (185/135 lbs)
15 Box Jumps (24/20 in)
20 Deadlifts (225/155 lbs)
15 Box Jumps (24/20 in)
25 Deadlifts (275/185 lbs)
15 Box Jumps (24/20 in)
620 BENCHMARK WODS
June 06, 2017
OPEN 14.1
As Many Reps as Possible
(AMRAP) in 10 minutes 30
Double-Unders
15 Power Snatches (75/55
lbs)
This WOD is a repeat of
"Open 11.1."
wodwell.com/wod/open-14-1
OPEN 14.4
As Many Rounds and Reps
as Possible in 14 minutes
60 Calorie Row
50 Toes-to-Bars
40 Wall-Ball Shots (20/14
lbs) (10/9 ft target)
30 Cleans (135 lb)
20 Muscle-Ups
If you complete one round,
start again on the rower
and continue the sequence
until time is up. Score is
total repetitions completed
(on the rower 1 calorie = 1
rep).
wodwell.com/wod/open-14-4
OPEN 15.2
For as long as possible
complete in 3 minutes
From 0:00-3:00, 2 rounds
of:
page 71 of 98
10 Ground-to-Overhead
(155/105 lbs)
7 Bar-Facing Burpees
5 Ground-to-Overhead
(185/65 lbs)
7 Bar-Facing Burpees
Max Ground-to-Overhead
(225/155 lbs)
wodwell.com/wod/the-olympian
OPEN 11.3
As Many Reps as Possible
in 5 minutes Squat Clean
(165/110 lbs)
Jerk (165/110 lbs)
You must complete the
squat clean before moving
on to the jerk and you
must complete the jerk
before moving on to the
next squat clean. If you
miss a jerk you may power
clean the bar to set up
your jerk attempt.
wodwell.com/wod/open-11-3
OPEN 11.6
As Many Reps as Possible
in 7 minutes 3 Thrusters
(100/65 lbs)
3 Chest-to-Bar Pull-ups
6 Thrusters (100/65 lbs)
6 Chest-to-Bar Pull-ups
9 Thrusters (100/65 lbs)
9 Chest-to-Bar Pull-ups
30 Deadlifts (315/205 lbs)
15 Box Jumps (24/20 in)
35 Deadlifts (365/225 lbs)
15 Box Jumps (24/20 in)
For the box jumps you may
jump or step up or down as
long as both feet start on
the ground and both feet
end on the box in control.
wodwell.com/wod/open-14-3
OPEN 15.1 &
15.1A
Complete As Many Rounds
as Possible in 9 minutes 15
Toes-to-Bars
10 Deadlifts (115/75 lbs)
5 Snatches (115/75 lbs)
Then, "Open 15.1a": In 6
Minutes
1-Rep-Max Clean-and-Jerk
As soon as the clock
reaches 9 minutes and
Workout 15.1 is complete,
Workout 15.1a will begin
with the same running
clock. The athlete will have
from 9:00 to 15:00 to
complete Workout
15.1a. The same barbell
must be used for both 15.1
and 15.1a. Score for
Workout 15.1 is the total
number of repetitions
620 BENCHMARK WODS
June 06, 2017
10 Overhead Squats
(95/65lbs)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00, 2 rounds
of:
12 Overhead Squats
(95/65lbs)
12 Chest-to-Bar pull-ups
From 6:00-9:00, 2 rounds
of:
14 Overhead Squats
(95/65lbs)
14 Chest-to-Bar Pull-Ups
Follow the pattern until you
fail to complete both
rounds.
This WOD is a repeat of
"Open 14.2"
wodwell.com/wod/open-15-2
OPEN 15.5
27-21-15-9 Reps for Time
Row (calories)
Thrusters (95/65 lbs)
wodwell.com/wod/open-15-5
OPEN 16.3
AMRAP in 7 minutes 10
Power Snatches (75/55 lbs)
3 Bar Muscle-Ups
wodwell.com/wod/open-16-3
page 72 of 98
If you complete the round
of 9, complete a round of
12, then go on to 15, etc.
Open 11.6 was repeated in
the 2012 CrossFit Games
Open as "Open 12.5"
wodwell.com/wod/open-11-6
OPEN 12.3
As Many Reps as Possible
in 18 minutes 15 Box
Jumps (24/20 in)
12 Push Press (115/75 lbs)
9 Toes-to-Bar
wodwell.com/wod/open-12-3
OPEN 13.1
AMRAP in 17 minutes 40
Burpees
30 Snatches (75/45 lbs)
30 Burpees
30 Snatches (135/75 lbs)
20 Burpees
30 Snatches (165/100 lbs)
10 Burpees
Max Snatches (210/120
lbs)
In the case of a tie, the
athlete with the faster time
to finish their last complete
set of Snatches will be
ranked higher.
wodwell.com/wod/open-13-1
completed. Score for
Workout 15.1a is the
weight (in pounds) of the
heaviest successful clean-
and-jerk.
wodwell.com/wod/open-15-1
OPEN 15.4
As Many Reps as Possible
(AMRAP) in 8 minutes 3
Handstand Push-Ups
3 Cleans (185/125 lbs)
6 Handstand Push-Ups
3 Cleans (185/125 lbs)
9 Handstand Push-Ups
3 Cleans (185/125 lbs)
12 Handstand Push-Ups
6 Cleans (185/125 lbs)
15 Handstand Push-Ups
6 Cleans (185/125 lbs)
18 Handstand Push-Ups
6 Cleans (185/125 lbs)
21 Handstand Push-Ups
9 Cleans (185/125 lbs)
Etc., following same
pattern until time is up
wodwell.com/wod/open-15-4
OPEN 16.2
AMRAP in 20 minutes
Continue until 4 minutes:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85
lbs)
620 BENCHMARK WODS
June 06, 2017
OPEN 17.1
For Time 10 Dumbbell
Snatches (50/35 lbs)
15 Burpee Box Jump Overs
20 Dumbbell Snatches
(50/35 lbs)
15 Burpee Box Jump Overs
30 Dumbbell Snatches
(50/35 lbs)
15 Burpee Box Jump Overs
40 Dumbbell Snatches
(50/35 lbs)
15 Burpee Box Jump Overs
50 Dumbbell Snatches
(50/35 lbs)
15 Burpee Box Jump Overs
Time Cap: 20 minutes
Athlete must alternate
hands for each dumbbell
snatch and face the box for
the Burpee Box Jump
Overs.
wodwell.com/wod/open-17-1
OPEN 17.4
AMRAP in 13 minutes 55
Deadlifts (225/155 lbs)
55 Wall Ball Shots (20/14 lb
to 10/9 ft)
55 calorie Row
55 Handstand Push-Ups
wodwell.com/wod/open-17-4
page 73 of 98
If completed before 4
OPEN 13.4 minutes, continue until 8
As Many Reps as Possible
in 7 minutes 3 Clean-and-
Jerks (135/95 lbs)
3 Toes-to-Bars
6 Clean-and-Jerks (135/95
lbs)
6 Toes-to-Bars
9 Clean-and-Jerks (135/95
lbs)
9 Toes-to-Bars
12 Clean-and-Jerks (135/95
lbs)
12 Toes-to-Bars
If you complete the round
of 12, go on to 15. If you
complete 15, go on the 18,
etc.
wodwell.com/wod/open-13-4
OPEN 14.2
For as long as possible
complete in 3 minutes
From 0:00-3:00, 2 rounds
of:
10 Overhead Squats 50 Double-Unders
(95/65lbs)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00, 2 rounds
of:
12 Overhead Squats
(95/65lbs)
12 Chest-to-Bar pull-ups
From 6:00-9:00, 2 rounds
of:
14 Overhead Squats
(95/65lbs)
minutes:
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans (185/115
lbs)
If completed before 8
minutes, continue until 12
minutes:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145
lbs)
If completed before 12
minutes, continue until 16
minutes:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175
lbs)
If completed before 16
minutes, continue until 20
minutes:
25 Toes-to-Bars
7 Squat Cleans (315/205
lbs)
Athlete's score will be the
number of reps completed.
Tiebreak is the elapsed
time at which the
athlete completed their las
t set of double-unders.
wodwell.com/wod/open-16-2
620 BENCHMARK WODS
June 06, 2017
REGIONALS
11.1
For Time 1000 meter Run
30 Handstand Push-Ups
1000 meter Row
Athletes will begin with a
1K run, then complete 30
handstand pushups against
their designated wall, and
then finish with a 1K row.
Any forward movement
prior to the start
constitutes a false start.
The athletes result will be
total time to complete this
chipper. There is a 15min
time cap. If the workout is
not finished within the
15min, a 1sec penalty is
added to the 15min for
each meter and each
handstand pushup not
completed. If an athlete
cannot complete a single
handstand pushup, they
receive a DNF and are
eliminated from the
competition.
wodwell.com/wod/regionals-11-1
REGIONALS
11.4
For Time 100 Pull-Ups
100 Kettlebell Swings
(24/16 kg)
100 Double Unders
page 74 of 98
14 Chest-to-Bar Pull-Ups
Follow the pattern until you
fail to complete both
rounds.
This WOD was repeated as
"Open 15.2"
wodwell.com/wod/open-14-2
OPEN 14.5
21-18-15-12-9-6-3 Reps
For Time Thrusters (95/65
lb)
Bar Facing Burpees
Open 14.5 was repeated as
Open 16.5
wodwell.com/wod/open-14-5
OPEN 15.3
As Many Reps as Possible
(AMRAP) in 14 minutes 7
Muscle-Ups
50 Wall Balls (20/14 lbs)
100 Double-Unders
After the last double-
under, the athlete will
move back to the rings and
begin the next round.
Score will be the total
number of repetitions
completed before the 14-
minute time cap.
wodwell.com/wod/open-15-3
OPEN 16.5
21-18-15-12-9-6-3 Reps
For Time Thrusters (95/65
lbs)
Bar-Facing Burpees
Open 16.5 was a repeat of
Open 14.5
wodwell.com/wod/open-16-5
OPEN 17.3
For Reps Prior to 8
minutes, 3 rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (95/65
lbs)
Then 3 rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95
lbs)
* Prior to 12 minutes, 3
rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135
lbs)
* Prior to 16 minutes, 3
rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155
lbs)
* Prior to 20 minutes, 3
rounds of:
10 Chest-to-Bar Pull-Ups
620 BENCHMARK WODS
June 06, 2017
100 Overhead Squats
(95/65 lb)
Athletes will start on the
ground below their pull-up
bar. At Go, they will jump
to their bar. Any jumping
before the Go will result in
a false start. This workout
is a chipper. All pull-ups
must be completed before
the kettlebell swings, all
the swings before the
double-unders, and all the
double-unders before the
overhead squats. There is
a 25min time cap. If an
athlete cannot finish in the
time cap, their score is the
time cap plus a one second
penalty for each rep not
completed.
wodwell.com/wod/regionals-11-4
REGIONALS
12.1
21-15-9 Reps for Time
Deadlifts (225/155 lbs)
Handstand Push-Ups
wodwell.com/wod/regionals-12-1
REGIONALS
12.4
For Time 50 Back Squats
(135/95 lbs)
page 75 of 98
OPEN 16.1
AMRAP in 20 minutes 25 ft
Overhead Walking Lunges
(95/65 lbs)
8 Bar-Facing Burpees
25 ft Overhead Walking
Lunges (95/65 lbs)
8 Chest-to-Bar Pull-Ups
wodwell.com/wod/open-16-1
OPEN 16.4
AMRAP in 13 minutes 55
Deadlifts (225/155 lb)
55 Wall-Balls (20/14 lb)
55 calorie Row
55 Handstand Push-Ups
wodwell.com/wod/open-16-4
OPEN 17.2
AMRAP in 12 minutes 2
Rounds of:
50 ft Dumbbell Walking
Lunges (50/35 lb)
16 Toe-to-Bars
8 Dumbbell Power Cleans
(50/35 lb)
Then, 2 Rounds of:
50 ft Dumbbell Walking
Lunges (50/35 lb)
16 Bar Muscle-Ups
8 Dumbbell Power Cleans
(50/35 lb)
For the dumbbell walking
lunges, dumbbells must be
2 Squat Snatches (245/175
lbs)
* Prior to 24 minutes, 3
rounds of:
11 Chest-to-Bar Pull-Ups
1 Squat Snatch (265/185
lbs)
* If all reps are completed,
time cap extends by 4
minutes. Three rounds for
the two movements should
be done before moving
into the next section of the
workout. If the athlete
completed the first two
rounds in the 8-minute
time cap, the athlete will
be given four more
minutes to finish the next
round. Same as the next
round until the whole
workout is completed
within the time cap of 24
minutes.
wodwell.com/wod/open-17-3
RAPID FIRE
For Time 6 Snatches (50/40
kg)
5 Snatches (60/45 kg)
4 Snatches (70/50 kg)
3 Snatches (80/55 kg)
2 Snatches (90/60 kg)
1 Snatches (100/65 kg)
Time cap: 4 minutes
620 BENCHMARK WODS
June 06, 2017
40 Pull-Ups
30 Shoulder-to-Overheads
(135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder-to-Overheads
(85/65 lbs)
50 Overhead Squats (65/45
lbs)
40 Pull-Ups
30 Shoulder-to-Overhead
(65/45 lbs)
wodwell.com/wod/regionals-12-4
REGIONALS
13.1
For Time 1000 meter Row
50 Thrusters (45 lbs)
30 Pull-Ups
Time Cap: 10 minutes
For this event, the athlete
will begin on the rower
with the handle in the rack
and their hands off the
handle. At the call of "3-2-1
Go!" the athlete will
begin rowing and rows
1,000 meters, then gets off
the rower and moves to a
designated area to perform
50 thrusters. After the 50th
thruster, the athlete moves
to the pull-up bar and
performs 30 pull-ups. Once
the 30th pull-up is
complete, the athlete runs
page 76 of 98
in front rack position. After
25 ft, athlete will walk back
to the starting line. Right
after this workout is
announced we live
streamed on YouTube
two athletes from the
NorCal region who gave it
a go (video is below).
Subscribe on YouTube to
be notified when we
publish a version with the
athletes giving their
thoughts on the workout.
wodwell.com/wod/open-17-2
OPEN 17.5
10 Rounds for Time 9
Thrusters (95/65 lb)
35 Double Unders
Time Cap: 40 minutes
Right after this workout
was announced we live
streamed on YouTube as
two athletes from NorCal
gave it a go. Subscribe on
YouTube to be notified
when we publish WOD
highlights with their
commentary.
wodwell.com/wod/open-17-5
REGIONALS
Any type of Snatch will be
acceptable. Score will be
time completed in, or
number of reps done in the
4 min cap.
wodwell.com/wod/rapid-fire
REGIONALS
11.3
21-15-9 Reps for Time
Deadlifts (315/205 lb)
Box Jumps (30/24 in)
Athletes will perform 21
deadlifts then 21 box
jumps, then 15 deadlifts
and 15 box jumps, then 9
deadlifts and 9 box jumps.
Athletes begin behind the
line. At Go, athletes move
to the barbell and begin
their deadlifts. Their result
is the time to complete the
entire workout. There is a
12min time cap. If an
athlete cannot finish in the
time cap, their score is the
time cap plus a one second
penalty for each rep not
completed.
wodwell.com/wod/regionals-11-3
REGIONALS
11.6
For Time 20 calorie Row
620 BENCHMARK WODS
June 06, 2017
to the finish mat and the
workout is finished.
wodwell.com/wod/regionals-13-1
REGIONALS
13.4
For Time 100 Wall Ball
Shots (20/14 lbs)
100 Chest-to-Bar Pull-Ups
100 Pistols alternating legs
100 Alternating One-Arm
Dumbbell Snatches (70/50
lbs)
Time Cap: 25 minutes
For this event, the athlete
begins on a starting mat.
At the call of "3-2-1 Go!"
he or she moves forward
and begins the set of wall
balls. After the 100th wall
ball, the athlete moves to
the pull-up bar and
completes 100 chest-to-bar
pull-ups. Then, the athlete
moves to the number 20
on the first mat and
completes 100 one-legged
squats, advancing forward
after each 20 repetitions.
Then, the athlete moves to
the dumbbell and performs
100 one-arm snatches,
advancing the dumbbell
after every 20 repetitions.
After the 100th rep, the
athlete moves to the finish
page 77 of 98
11.2 30 Burpees
40 Two-Arm Dumbbell
For Load Thruster Ladder
Ground-to-Overheads
Athletes will have 20 (45/35 lb)
seconds to take the first 50 Toes-to-Bars
barbell from the ground 100 foot Overhead Walking
Lunges (45/25 lb plate)
and then perform one
thruster at a specified 150 foot Sprint
weight. They will then have
This is a chipper workout.
10 seconds to transition to
Athletes begin behind the
the next barbell where the
line. At Go, they move to
same requirements apply.
the rower and row 20
They may make only one
calories. They then move
thruster attempt in any 20
through each element,
second period. An attempt
completing all reps before
is defined by the barbell
moving on. The overhead
leaving the shoulders after
walking lunges are 50 feet
the squat. If an athlete
out and 50 feet back. The
drops the barbell before an
sprint is 50 feet out, 50
attempt is made, he or she
feet back, 50 feet out to
may make take the barbell
the finish line. There is a
from the floor again. There
20min time cap. If an
will be 15 barbells.
athlete cannot finish in the
Athletes continue so long
time cap, their result is the
as they successfully
time cap plus a one second
perform the rep within the
penalty for each rep not
20 seconds. Their result is
completed.
the weight of their heaviest
successful thruster. If an
wodwell.com/wod/regionals-11-6
athlete is not able to
complete a successful
thruster with the first REGIONALS
barbell, they receive a DNF
and are eliminated from
12.3
the competition. 4 Rounds for Time 10 One-
Arm Dumbbell Snatches
wodwell.com/wod/regionals-11-2 (100/70 lbs)
100 meter Sprint
wodwell.com/wod/regionals-12-3
620 BENCHMARK WODS
June 06, 2017
mat and the workout is
complete.
wodwell.com/wod/regionals-13-4
REGIONALS
13.7
4 Rounds for Time 2 Rope
Climb (15 ft)
100 foot Sprint
4 Squat Cleans (225/135
lbs)
100 foot Sprint
Time Cap: 10 minutes
For this event, the athlete
will begin standing on the
starting mat. At the call of
"3-2-1 Go!" the athlete
begins the rope climbs.
Once 2 ascents are
completed, they will run
across the stadium to their
barbell and perform 4
squat cleans, then advance
their barbell to the next
number. They will then run
back across the stadium
and begin their second
round of rope climbs and
then squat cleans. Once
the fourth round of squat
cleans are completed, the
athlete will move directly
to the finishing mat
(without running across the
stadium), and the workout
is complete.
page 78 of 98
REGIONALS
REGIONALS
11.5
12.6
9-7-5 Reps For Time
For Time 3 Rounds of:
Muscle Ups
7 Deadlifts (345/225 lb)
Squat Snatches (135/95 lb)
7 Muscle-Ups
3 Rounds of:
Athletes will perform 9
21 Wall Ball Shots (20/14
muscle-ups then 9
snatches, then 7 muscle- lb)
ups and 7 snatches, then 5 21 Toes-to-Bars
muscle-ups and 5 Then:
snatches. The ring height 100 foot Farmer Carry
will be adjusted so that the (100/70 lb dumbbells)
bottom of the ring is one 28 Burpee Box Jumps
fist higher than the tops of (24/20 in)
their fingers when standing 100 foot Farmer Carry
with one arm extended. (100/70 lb dumbbells)
Athletes will begin 3 Muscle-Ups
standing under the rings.
This workout is broken into
At Go, they will jump to the
3 parts all done with a
rings and perform the
running clock. Complete 3
workout as described.
rounds of Deadlifts and
Their result is the time to
Muscle-ups then advance
complete the entire
to the next 3 rounds of
workout. There is a 15min
Wall ball shots and Toes-
cap. If an athlete cannot
to-bar. The final round will
finish in the time cap, their
be the Farmer carry with
result is the time cap plus
one dumbbell in each
a one second penalty for
hand, Burpee box jump
each rep not completed. If
and Muscle-up.
the athlete is not able to
complete a single muscle-
wodwell.com/wod/regionals-12-6
up or a single snatch, they
receive a DNF and are
eliminated from the
REGIONALS
competition.
13.3
wodwell.com/wod/regionals-11-5 For Time 30 Burpee
Muscle-Ups
620 BENCHMARK WODS
June 06, 2017
wodwell.com/wod/regionals-13-7
REGIONALS
14.3
3 Rounds for Time 50
Pistols alternating each leg
7 Muscle-Ups
10 Hang Power Cleans
(175/115 lbs)
Time Cap: 16 minutes
This event begins with the
athlete on a starting mat.
At the call of "3-2-1 Go!"
they move forward and
perform 50 pistols
alternating each leg (25 at
each designated area),
then move to the rings for
7 muscle-ups, then to the
barbell for 10 hang power
cleans. The athlete will
move the bar to the next
designated lifting area
after finishing the hang
power cleans. After 3
rounds are completed the
athlete moves to the finish
mat and the event is
complete.
wodwell.com/wod/regionals-14-3
REGIONALS
14.6
For Time 50 calorie Row
page 79 of 98
REGIONALS
12.2
For Time 2000 meter Row
50 Pistols alternating One-
Legs
30 Hang Cleans (225/135
lbs)
wodwell.com/wod/regionals-12-2
REGIONALS
12.5
Snatch Ladder 1 Snatch
(155/105 lb)
1 Snatch (165/115 lb)
1 Snatch (175/125 lb)
1 Snatch (185/130 lb)
1 Snatch (195/135 lb)
1 Snatch (205/140 lb)
1 Snatch (215/145 lb)
1 Snatch (225/150 lb)
1 Snatch (235/155 lb)
1 Snatch (245/160 lb)
1 Snatch (255/165 lb)
1 Snatch (265/170 lb)
1 Snatch (275/175 lb)
1 Snatch (285/180 lb)
1 Snatch (295/185 lb)
20 Double Unders before
each Snatch
Athlete has 50 seconds to
complete 20 Double
Unders and 1 snatch. If
athlete is able to complete
both movements before 50
Time Cap: 7 minutes
For this event, the athlete
will begin on a starting
mat. At the call of "3-2-1
Go!" the athlete will move
to a set of rings and begin
performing burpee muscle-
ups. After the 30th
repetition, the athlete will
move to the finishing mat
and the workout is
complete.
wodwell.com/wod/regionals-13-3
REGIONALS
13.6
For Time 100 Double
Unders
50 Handstand Push-Ups
40 Toes-to-Bars
30 Shoulder-to-Overheads
with Axle (160/100 lbs)
90 foot Walking Lunges
with Axle (160/100 lbs)
Time Cap: 15 minutes
For this event, the athlete
begins on the starting mat.
At the call of "3-2-1 Go!"
the athlete moves off their
mat and performs double-
unders. Once 100 double-
unders are completed, the
athlete will proceed under
the wall and perform 50
handstand push-ups. Then,
620 BENCHMARK WODS
June 06, 2017
50 Box Jump Overs (24/18
in)
50 Deadlifts (180/120 lbs)
50 Wall Ball Shots (20/14
lbs)
50 Ring Dips
50 Wall Ball Shots (20/14
lbs)
50 Deadlifts (180/120 lbs)
50 Box Jump Overs (24/18
in)
50 calorie Row
Time Cap: 21 minutes
This event begins with the
athlete seated on the
rower. At the call of "3-2-1
Go!" the athlete will row
50 calories, then will move
forward to the next station
to perform box jump overs.
After every 10 jumps they
will move the box forward
to the next designated
area, then advance to the
barbell. At the barbell they
will perform 50 deadlifts,
advancing the barbell after
every 10 reps, then move
forward for 50 wall-ball
shots, then move forward
again to the rings. After 50
ring dips are complete, the
athlete will return through
the same stations, again
performing 50 reps at each
station and moving the
barbell and box back
through the designated
page 80 of 98
seconds is up, athlete may
advance to the next
station, which starts with
20 more Double Unders
and another Snatch at the
next weight. Score is
total number of reps
completed through the last
snatch. If athlete is unable
to perform a Snatch
weight, tie-breaker is
max Double Unders in
the 50 second window.
wodwell.com/wod/regionals-12-5
REGIONALS
13.2
For Load 3 Overhead
Squats
Time Cap: 7 minutes
For this event, the athlete
will have 7 minutes to
perform 3 overhead squats
at increasing weights to
the highest weight
possible. Each athlete will
begin with a barbell loaded
to one of four starting
weights of their choice (see
below) and a stack of
plates. It will be the
athletes responsibility to
load the bar to the correct
weight each lift. Once the
event begins, the barbell
the athlete will move to
the pull-up bar and
perform 40 toes-to-bar.
The athlete will then move
to the axle, pick up the
weight, and begin the
shoulder-to-overhead,
advancing forward after
each 10 repetitions. Once
the 30th rep is completed,
the athlete will begin
lunging from the white
number to the finish line
with the weight in the front
rack position. After the
athlete has lunged the
weight across the
designated line and come
to full extension, they will
drop the weight. They
must then move over the
barbell to the finish mat to
complete the workout.
wodwell.com/wod/regionals-13-6
REGIONALS
14.2
For Rounds Max Distance
Handstand Walk
Time Cap: 3 minutes
Athletes will begin at the
starting line and will walk
as far as possible on their
hands without their feet
touching the ground. If the
athlete kicks up to their
620 BENCHMARK WODS
June 06, 2017
areas. When the monitor
displays 50 calories, the
athlete will get off the
rower and move to the
finish mat and the event is
complete.
wodwell.com/wod/regionals-14-6
REGIONALS
15.2
For Time 21 Thrusters
(115/75 lbs)
12 Rope Climbs (15 ft)
15 Thrusters (115/75 lbs)
9 Rope Climbs (15 ft)
9 Thrusters (115/75 lbs)
6 Rope Climbs (15 ft)
Time Cap: 16 minutes
This event begins with the
athlete on a starting mat.
At the sound of the beep,
the athlete moves forward
and performs thrusters.
After 21 reps are complete,
they move to the rig for 12
rope climbs. They then go
back to the barbell,
advance it to the next
marker, and start the
round of 15 thrusters and 9
ascents. After 9 rope
climbs, they will move the
barbell, advance it to the
next marker, and start the
final round of 9 thrusters
and 6 ascents. After the
page 81 of 98
may not get lighter
throughout the 7 minutes.
The men must make
increases in 10-pound
increments, while the
women must make
increases in 5-pound
increments.
Athletes will not have a
rack, but may get the
barbell into the overhead
position using any
technique they choose. If
the athlete uses a full
squat snatch to get the
weight overhead that will
count as the first
repetition, as long as all
the overhead squat
requirements are met.
After a squat snatch, the
athlete must perform two
additional overhead squats
to complete the set.
Mens starting weights
(pounds): 135, 185, 225,
255 Womens starting
weights (pounds): 85, 125,
155, 175
After the 7 minutes is up,
athletes will have 2
minutes to transition to the
muscle-up rings before the
start of Event 3.
wodwell.com/wod/regionals-13-2
hands and travels fewer
than 10 feet this will be
considered a false start,
and they may re-attempt
from the starting line. Each
athlete will be allowed two
false starts. If the athlete
makes it the full 120 feet
to the other side of the of
the stadium, they may
come down to their feet,
kick back up in the
opposite direction, and
start traveling back toward
the start line. Athletes will
begin this event 2 minutes
after completing Event 1.
wodwell.com/wod/regionals-14-2
REGIONALS
14.5
10 Rounds for Time 1
Legless Rope Climb (14 ft)
200 foot Sprint
Time Cap : 11 minutes
This event begins with the
athletes hand on top of
their round marker. At the
call of "3-2-1 Go!" they
run to the rope and climb
without using their legs.
They will then run across
the stadium to the round
marker, advance it to the
next designated area and
run back to the rope for
620 BENCHMARK WODS
June 06, 2017
final rope climb, the
athlete moves to the finish
mat and the event is
complete.
wodwell.com/wod/regionals-15-2
REGIONALS
15.5
For Load 1 rep-max Snatch
Each athlete will have two
20-second windows to
attempt the lift with 80
seconds rest between
windows.
After Event 4, the athletes
will have 1 minute and 40
seconds to move to their
platforms, where this event
will begin. Athletes will
have a 20-second window
to attempt their max
snatch, with only two
athletes lifting at a time. At
the call of "3-2-1 lift,"
the first two athletes may
begin their attempts. The
snatch must be locked out
and completed within the
20-second window prior to
the call of "3-2-1 lift," for
the next set of athletes.
After all athletes have
made an attempt, each will
then have another 20-
second window to make
another attempt, starting
page 82 of 98
REGIONALS
13.5
21-15-9 Reps for Time
Deadlifts (315/205 lbs)
Box Jump (30/24 in)
Time Cap: 8 minutes
For this event the athlete
begins on a starting mat
behind the barbell. At the
call of "3-2-1 Go!" they
move forward and begin
the set of 21 deadlifts.
After completing 21
deadlifts, the athlete
moves to the box and
performs 21 box jumps.
Then, they will move the
barbell forward and
perform 15 deadlifts, then
to the box for 15 box
jumps. Then, they will
move the barbell forward
for the 9 deadlifts, and
then 9 box jumps. After the
last rep, the athlete moves
to the finish mat and the
workout is complete.
wodwell.com/wod/regionals-13-5
REGIONALS
14.1
For Load 1 Rep-Max Hang
Squat Snatch
their next round. After the
10th rope climb is
complete they will run
across the stadium to their
round marker and advance
the round marker to the
finish mat. When the
athlete and round marker
are on the finish mat the
event is complete.
wodwell.com/wod/regionals-14-5
REGIONALS
15.1
For Time 75 Snatches
(75/55 lbs)
Time Cap: 6 minutes
This event begins with the
athlete on a starting mat.
At the sound of the beep,
the athlete moves forward
and performs 75 snatches
(25 at each rep mat). Once
the last rep is complete,
the athlete will set the
barbell back on the floor,
jump over it, move to the
finish mat and the event is
complete.
wodwell.com/wod/regionals-15-1
REGIONALS
620 BENCHMARK WODS
June 06, 2017
back with the first two
athletes and rotating
through in the same
fashion. Athletes will have
80 seconds rest between
their first window and their
second window.
Athletes may load the
barbell to whatever weight
they choose prior to their
first window and during
their rest period. If a
snatch is missed, the
athlete may immediately
re-attempt, but the lift
must be complete before
the end of the 20-second
window to count.
wodwell.com/wod/regionals-15-5
REGIONALS
16.1
For Time 0:00-2:00
10 Squat Snatches
(185/135 lbs)
2:00-4:00
8 Squat Snatches (205/145
lbs)
4:00-6:00
6 Squat Snatches (225/155
lbs)
6:00-8:00
4 Squat Snatches (245/165
lbs)
8:00-11:00
2 Squat Snatches (265/175
page 83 of 98
Time Cap: 6 minutes
For this event, athletes will
have three (3) attempts to
establish their heaviest 1-
rep hang squat snatch. At
the call of "3-2-1 Go!"
athletes will have 2
minutes to load their
barbell and attempt their
first lift. They will not be
allowed to lift again until
after the 2-minute mark.
They may not attempt
their final lift until after the
4-minute mark, and the lift
must be completed before
the 6-minute mark.
Each athlete will begin with
an empty barbell and a
stack of plates. It will be
the athletes responsibility
to load the bar for each lift
and declare the weight to
the judge prior to lifting.
Athletes may not decrease
the weight after a failed
attempt. The smallest
weight increment
permitted will be 5 lb. for
both men and women.
After the 6 minutes is up,
athletes will have 2
minutes to transition to
Event 2.
wodwell.com/wod/regionals-14-1
15.4
For Time 250 ft Handstand
Walk
Time Cap: 3 minutes
This event begins with the
athlete on a starting mat.
At the sound of the beep,
the athlete runs 125 feet to
their marker, kicks up and
walks 125 feet on their
hands to the green mat,
kicks down, then walks 125
feet on their hands to their
marker. When they pass
their marker, they will kick
down and run to the finish
mat where the event is
complete.
After the 3-minute time
cap, the athletes will have
1 minute and 40 seconds
to move to their platforms
for Event 5.
wodwell.com/wod/regionals-15-4
REGIONALS
15.7
For Time 15 Muscle-Ups
1 Squat Clean (205/135
lbs)
1 Squat Clean (225/145
lbs)
1 Squat Clean (245/155
620 BENCHMARK WODS
June 06, 2017
lbs)
Time Cap: 11 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete will move
forward to the barbell and
perform 10 snatches. Once
the 10 snatches are
completed, they will roll
the bar forward to the next
station, add weight, then
perform 8 snatches. At
each subsequent station
the reps will decrease
while the load increases.
Each station will also have
a cut-off time by which all
the reps must be
completed in order to
proceed forward. Once an
athlete has completed all
the required reps for a
given load, they may
immediately advance and
do not need to wait for the
clock before moving to the
next station. Time stops
when the athlete reaches
the finish mat. Athletes will
use one barbell for the first
3 stations, adding weight
each time they move it
forward, and will then
move to a second
preloaded barbell that they
will use for stations 4 and
5. If the athlete is cut off
page 84 of 98
REGIONALS
14.4
21-15-9-6-3 Reps For Time
Strict Handstand Push-Ups
Front Squats (195/125 lbs)
Burpees
Time Cap: 20 minutes
This event begins with the
athlete on a starting mat.
At the call of "3-2-1 Go!"
they move forward, go
under the wall and perform
21 strict handstand push-
ups, then move to the
barbell for 21 front squats,
then 21 burpees jumping
over the bar. After finishing
the burpees they will
advance the barbell to the
next designated lifting
area. They then move back
to the wall and start the
round of 15s. After the
round of 3s, the athlete
moves to the finish mat
and the workout is
complete.
wodwell.com/wod/regionals-14-4
REGIONALS
14.7
For Time 64 Pull-Ups
8 Overhead Squats
(205/135 lbs)
lbs)
1 Squat Clean (255/165
lbs)
1 Squat Clean (265/175
lbs)
Time cap: 6 minutes
This event begins with the
athlete on a starting mat.
At the sound of the beep,
the athlete moves forward
to the rings and performs
15 muscle-ups. They will
then move forward and
perform 1 clean at each of
a series of 5 progressively
heavier barbells. Once the
last barbell is cleaned, the
athlete moves to the finish
mat and the event is
complete.
wodwell.com/wod/regionals-15-7
REGIONALS
16.3
For Time 104 Wall Ball
Shots (24/14 lbs)
52 Pull-Ups
Time Cap: 6 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete will move
forward to the wall-ball
targets (10 ft) to perform
620 BENCHMARK WODS
June 06, 2017
by the time cap, the score
it the total number of reps
completed up to that point.
wodwell.com/wod/regionals-16-1
REGIONALS
16.4
4 Rounds for Time 28
Pistols
15 Power Cleans (115/80
lbs)
Time Cap: 10 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete will
complete 28 pistols,
alternating legs and
advancing after every 14
reps, before moving to the
barbell. They will then
complete 15 power cleans,
advancing after 10 reps.
After completing all 15
cleans, the athlete will
move the barbell forward
to the next clean station
before returning to the
start mat to begin the next
round. The athlete will
alternate between 28
pistols and 15 power
cleans for a total of 4
rounds, advancing the
barbell closer to the finish
each round. Upon
page 85 of 98
Time Cap: 6 minutes
This event begins with the
athlete on a starting mat
and at the call of "3-2-1
Go!" they move forward
and perform 64 pull-ups.
They will then move
forward to the barbell and
begin squatting. After 8
overhead squats are
complete, the athlete will
move to the finishing mat
and the event is complete.
wodwell.com/wod/regionals-14-7
REGIONALS
15.3
For Time 1 mile Run
50 Overhead Squats
(135/95 lbs)
100 GHD sit-ups
150 Double Unders
50 Sumo Deadlift High-
Pulls (135/95 lbs)
100 Box Jump Overs (24/18
in)
Time Cap: 26 minutes
This event begins with the
athlete on a starting mat.
At the sound of the beep,
the athlete moves forward
to the treadmill and runs 1
mile. They will then move
to the barbell and perform
50 overhead squats (25 at
104 wall-ball shots. The
first 26 reps will be
performed to the left of the
target to the left, and the
next 26 reps will be
performed to the right of
that target. After 52 reps,
the athlete will switch to
the target on the right,
completing 26 reps to the
left and 26 reps to the
right. When the last wall-
ball shot has been
successfully completed,
the athlete will move to
the pull-up bar for 52 pull-
ups. Upon completing their
last pull-up, the athlete will
move to the finish mat.
Time stops when the
athlete reaches the finish
mat. When the 6-minute
time cap for Event 3 is
reached, athletes will have
1 minute to return to their
starting mat. The clock will
continue to run, and at the
7:00 mark Event 4 will
begin.
wodwell.com/wod/regionals-16-3
REGIONALS
16.6
For Time 1000 meter Bike
100 feet Handstand Walk
10 Overhead Squats
(225/155 lbs)
620 BENCHMARK WODS
June 06, 2017
completing the final power
clean of the fourth round,
the athlete will move to
the finish mat. Time stops
when the athlete reaches
the finish mat.
wodwell.com/wod/regionals-16-4
REGIONALS
16.7
For Time 21 Thrusters
(95/65 lbs)
3 Legless Rope Climbs
15 Thrusters (95/65 lbs)
2 Legless Rope Climbs
9 Thrusters (95/65 lbs)
1 Legless Rope Climb
Time Cap: 6 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, they will move
forward to the first barbell
and perform 21 thrusters.
Once all 21 thrusters are
complete, the athlete will
move to the rope for 3
legless rope climbs.
Following the completion of
the third legless rope
climb, the athlete will
advance the barbell and
perform 15 thrusters and
then will return to the rope
for 2 legless rope climbs
before advancing the bar
page 86 of 98
each rep mat), then to the
GHD for 100 sit-ups, then
to their jump rope for 150
double-unders (75 at each
rep mat), then to the
barbell for 50 sumo
deadlift high pulls (25 at
each rep mat), then to the
box. After every 20 box
jump overs, the athlete will
move the box forward to
the next designated area.
Once the last jump is
complete, the athlete
moves to the finish mat
and the event is complete.
wodwell.com/wod/regionals-15-3
REGIONALS
15.6
5 Rounds for Time 25
calorie Row
16 Chest-to-Bar Pull-Ups
9 Strict Deficit Handstand
Push-Ups
Time Cap: 16 minutes
This event begins with the
athlete on the green
starting mat. At the sound
of the beep, the athlete will
run to the rower and row
25 calories, then move to
the rig for 16 chest-to-bar
pull-ups, then to the wall
for 9 handstand push-ups
to complete the first round.
500 meter Row
50 Burpee Box Jump Overs
5 Overhead Squats
(225/155 lbs)
Time Cap: 16 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete will move
forward to the Assault Air
Bike and ride until the
monitor reads 1.0 km.
They will then move to the
end of their lane and
handstand walk back
towards the rig 100 feet.
Next they will move the
first barbell into their lane
to perform 10 overhead
squats, and then will
advance to the rower for a
500-m row. Once the row
has been completed, the
athlete will move the first
box into their lane to
complete 40 burpee box
jump overs, advancing the
box every 5 reps. After
completing 40 reps, they
will move the larger box
into their lane to complete
their final 10 reps, still
advancing every 5. With
the last burpee box jump
over complete, the athlete
will advance to the second
barbell, move it into their
lane and perform 5
620 BENCHMARK WODS
June 06, 2017
one more time and
completing 9 thrusters.
With the final set of
thrusters complete, the
athlete returns one last
time to the rope for 1
legless rope climb and
then moves down the lane,
over the bar to the finish
mat. Time stops when the
athlete reaches the finish
mat.
wodwell.com/wod/regionals-16-7
REGIONALS
17.3
For Time 100 ft Dumbbell
Overhead Walking Lunges
(80/55 lb)
100 Double-Unders
50 Wall Ball Shots (30/20
lb)
10 Rope Climbs (15 ft)
50 Wall Ball Shots (30/20
lb)
100 Double-Unders
100 ft Dumbbell Overhead
Walking Lunges (80/55 lb)
Time Cap: 16 minutes
wodwell.com/wod/regionals-17-3
REGIONALS
17.6
For Time 30/25 calorie Air
page 87 of 98
Prior to starting the next overhead squats. Upon
round, the athlete must completing the last
advance their round overhead squat, the
marker before returning to athlete will move to the
the rower. Once the fifth finish mat. Time stops
round is complete, the when the athlete reaches
athlete moves to the finish the finish mat.
mat and the event is
complete. wodwell.com/wod/regionals-16-6
wodwell.com/wod/regionals-15-6
REGIONALS
17.2
REGIONALS
21-15-9 Reps for Time
16.2 Dumbbell Snatches (80/55
10 Rounds for Time 4 Strict lb)
Muscle-Ups Ring Dips
7 Strict Handstand Push-
Ups Time Cap: 6 minutes
12 Kettlebell Snatches
(70/53 lbs) wodwell.com/wod/regionals-17-2
Time Cap: 20 minutes
REGIONALS
This event begins with the 17.5
athlete on the starting
21-15-9 Reps for Time
mat. At the sound of the
Muscle-Ups
beep, the athlete will move
Single-Arm Dumbbell
forward to the rings and
Overhead Squats (80/55
perform 4 strict muscle-
lb)
ups. After the last muscle-
up is complete, the athlete
Time Cap: 11 minutes
will move to the handstand
push-up wall to perform 7 wodwell.com/wod/regionals-17-5
strict handstand push-ups.
Then the athlete will move
to the kettlebell, perform STEEL RAIN
12 kettlebell snatchesall 6
For Time 21 Wall Ball Shots
reps with one arm then all
(9/6 kg)
6 reps with the other
620 BENCHMARK WODS
June 06, 2017
Bike
20 Burpee Box Jump-Overs
(30/24 in)
10 Sandbag Cleans
(150/100 lb)
Time Cap: 6 minutes
wodwell.com/wod/regionals-17-6
THE TRIPLE 8
With a Running Clock in 10
minutes AMRAP from 0:00-
6:00:
8 Snatches (40/30 kg)
8 Toes-to-Bars
8 Box Jumps (24/20 in)
Then, from 6:00-10:00:
1 rep max Hang Snatch
Directly after the 6-minute
AMRAP (part A), take 4
mins to establish a 1 rep
max Hang Snatch (part B).
Any type of Hang Snatch is
permitted - for example,
hang snatch, hang power
snatch, hang muscle
snatch. Only 1 bar can be
used for this workout. The
athlete must change their
owns weights and clips
must be used.
wodwell.com/wod/the-triple-8
page 88 of 98
armand advance the
kettlebell to the next round
designation before
returning to the rings to
start the next round. Upon
completing 10 rounds, the
athlete will move to the
finish mat. Time stops
when the athletes foot hits
the finish mat. If the
athlete is cut off by the 20
minute time cap, the score
will be the total number of
reps completed within the
20 minutes.
wodwell.com/wod/regionals-16-2
REGIONALS
16.5
3 Rounds for Time 400
meter Run
40 GHD Sit-Ups
7 Deadlifts (405/275 lbs)
Time Cap: 16 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep the athlete will move
forward to the
TrueFormtreadmill to begin
the first 400-m run. Once
the monitor reads 0.4 km,
they will advance to the
GHD to perform 40 GHD
sit-ups and then to the
barbell to perform 7
21 Cleans (50/35 kg)
15 Wall Ball Shots (9/6 kg)
15 Cleans (50/35 kg)
9 Wall Ball Shots (9/6 kg)
9 Cleans (50/35 kg)
9 Bar Muscle-Ups
9 Thrusters (50/35 kg)
7 Bar Muscle-Ups
7 Thrusters (50/35 kg)
5 Bar Muscle-Ups
5 Thrusters (50/35 kg)
Time cap: 15 minutes
Every rep not completed
under the time cap of 15
minutes will have a 1
second penalty.
wodwell.com/wod/steel-rain
WZA ONLINE
CHALLENGE
17.2
AMRAP in 7 minutes 21-15-
9 Reps of:
Deadlifts (225/155 lbs)
Overhead Squats (135/105
lbs)
And 50 Double-Unders
Complete 21 Deadlifts, 21
Overhead Squats and 50
Double-Unders, then 15
Deadlifts, 15 Overhead
Squats and 50 Double-
Unders, then the set of 9
Deadlifts, 9 Overhead
620 BENCHMARK WODS
June 06, 2017

WZA ONLINE deadlifts. They will then Squats, 50 Double-Unders.

advance the barbell to the
CHALLENGE
next section before
17.3 & 17.4 returning to the treadmill
For Load and Reps in 19 to begin the next round.
Repeat until time is up.
wodwell.com/wod/wza-online-
challenge-17-2

minutes From 0:00-5:00 Upon completing the last

Find 1-Rep Max Snatch
From 5:00-14:00, AMRAP:
3 Power Snatches (75/55
lbs)
3 Box Jumps (24/20 in)
6 Power Snatches (75/55
lbs)
6 Box Jumps (24/20 in)
9 Power Snatches (75/55
lbs)
9 Box Jumps (24/20 in)
Increasing each round by 3
reps each movement
From 14:00-19:00
Find 1-Rep Max Snatch
Score of the Snatch
component is the
combined load of the first
and second max lifts.
deadlift in the third round,
the athlete will move to
the finish mat. Time stops
when the athlete reaches
the finish mat.
wodwell.com/wod/regionals-16-5
REGIONALS
17.1
For Time 1,200 meter Run
Then, 12 Rounds of:
4 Strict Handstand Push-
Ups
8 Chest-to-Bar Pull-Ups
12 Air Squats
All with a weight vest
(20/14 lb)
WZA ONLINE
CHALLENGE
17.6
AMRAP in 15 minutes 10-8-
6-4-2 Reps of
Hang Power Cleans
Lateral Over-the-Bar
Burpees
Toes-to-Bar
Starting weight is 135/95
lbs. After finishing the
round of 2 reps, increase
the weight and start again
on the round of 10 at
165/115 lbs, then 185/125,
205/135, 225/145,
245/155.
wodwell.com/wod/wza-online-
challenge-17-6

wodwell.com/wod/wza-online-
Time cap: 25 minutes
challenge-17-3-17-4
wodwell.com/wod/regionals-17-1

WZA ONLINE
REGIONALS
CHALLENGE
17.4
17.7
For Time 60 ft Handstand
For Time 1,000 meter Row
Walk
15/12 Ring Muscle-Ups
10 Toes-to-Bars
30 Thrusters (95/65 lbs)
10 Double Kettlebell

page 89 of 98
620 BENCHMARK WODS
June 06, 2017

wodwell.com/wod/wza-online- Deadlifts (150/106 lb)

challenge-17-7
60 ft Handstand Walk
12 Toes-to-Bars
12 Double Kettlebell
Deadlifts (150/106 lb)
60 ft Handstand Walk
14 Toes-to-Bars
14 Double Kettlebell
Deadlifts (150/106 lb)
60 ft Handstand Walk
16 Toes-to-Bars
16 Double Kettlebell
Deadlifts (150/106 lb)

Time Cap: 11 minutes

wodwell.com/wod/regionals-17-4

SHOTS FIRED
3 Rounds For Time 60
Double-Unders
30/20 calorie Row
10 Ground-to-Overheads
(70/50 kg)

Time cap: 12 minutes

Every rep not completed

under the time cap will
have an additional 1
second for penalty.

wodwell.com/wod/shots-fired

WZA ONLINE
CHALLENGE

page 90 of 98
620 BENCHMARK WODS
June 06, 2017

17.1
6 Reps For Load 1 Clean
1 Front Squat
1 Shoulder-to-Overhead
1 Back Squat
1 Shoulder-to-Overhead

Athlete must find their max

weight for the full 5 reps
(known as "Bear Complex")
without dropping the bar.
Squat Clean into the Front
Squat is acceptable. Any
style Shoulder-to-Overhead
is acceptable (including
thruster-jerks). See also:
"Bear Complex"

wodwell.com/wod/wza-online-
challenge-17-1

WZA ONLINE
CHALLENGE
17.5
AMRAP in 17 minutes 20
Handstand Push-Ups
20 Pistols (alternating legs)
20 Pull-Ups
20 Wall Balls (20/14 lbs)
(10ft)

wodwell.com/wod/wza-online-
challenge-17-5

page 91 of 98
620 BENCHMARK WODS
June 06, 2017

THE GIRLS

AMANDA ANGIE ANNIE

9-7-5 Reps For Time For Time 100 Pull-Ups 50-40-30-20-10 Reps For
Muscle-Ups 100 Push-Ups Time Double-Unders
Snatches (135/95 lbs) 100 Sit-Ups Sit-Ups
100 Air Squats
wodwell.com/wod/amanda wodwell.com/wod/annie
Complete all reps of each
exercise before moving to
BARBARA the next. One variant of CANDY
5 Rounds For Time 20 Pull- this WOD is Upside-Down 5 Rounds for Time 20 Pull-
Ups Angie Ups
30 Push-Ups 40 Push-Ups
wodwell.com/wod/angie
40 Sit-Ups 60 Air Squats
50 Air Squats
3 Minutes Rest Related variants: Cindy,
BETTY Chelsea, Mary, Maggie
Time each round. Score is 5 Rounds For Time 12 Push
total time to complete the Press (135 lbs/95 lbs) wodwell.com/wod/candy
workout. 20 Box Jumps (24 in/ 20 in)

wodwell.com/wod/barbara wodwell.com/wod/betty CHRISTINE

CHARLOTTE
21-15-9 Reps, For Time
Overhead Squats (95/65
lbs)
Sumo Deadlift High Pull
(95/65 lbs)
wodwell.com/wod/charlotte
CINDY
As Many Rounds as
CHELSEA 12 Deadlifts (Bodyweight)
EMOM in 30 minutes 5 Pull-
Ups
10 Push-Ups
15 Air Squats
Each minute on the minute
(EMOM), complete one
round of work. Score is
total number of 1-minute
rounds completed, plus
number of reps completed
3 Rounds for Time 500
meter Row
21 Box Jumps (24/20 in)
wodwell.com/wod/christine
CLAUDIA
5 Rounds for Time 20
Dumbbell Swings (55 lbs)
400 Meter Run
wodwell.com/wod/claudia

page 92 of 98
620 BENCHMARK WODS
June 06, 2017
Possible (AMRAP) in 20
minutes 5 Pull-Ups
10 Push-Ups
15 Air Squats
See variants Cindy XXX,
Hard Cindy Also related
to Chelsea, Candy, Mary,
Maggie
wodwell.com/wod/cindy
DIANE
21-15-9 Reps For Time
Deadlift (225/155 lb)
Handstand Push-Ups
wodwell.com/wod/diane
ELIZABETH
21-15-9 Reps For Time
Squat Cleans (135/95 lbs)
Ring Dips
Squat cleans are the
original Rx for "Elizabeth."
One popular scaled variant
of the WOD, "Power
Elizabeth," calls for power
cleans instead of squat
cleans.
wodwell.com/wod/elizabeth
FRAN
21-15-9 Reps For Time
Thrusters (95/65 lbs)
page 93 of 98
in first incomplete round. If
you finish all 30 rounds EASY MARY
under a minute your score As Many Rounds as
is 30 (next time add +1 Possible in 20 minutes 5
rep to each exercise (6 Handstand Push-Ups
pull-ups, 11 push-ups, 16 10 Pull-Ups
squats) each minute, and 25 Air Squats
see how many rounds you
can get in 30 minutes). This is a variant of Mary.
Variants of this WOD Also see: Special Mary,
include: Cindy, Candy, Mary XXX, Candy, Maggie,
Mary, Maggie Cindy, Cindy XXX, Chelsea.
wodwell.com/wod/chelsea wodwell.com/wod/easy-mary
CINDY XXX FRACTURED
AMRAP in 20 minutes 10 FRAN
Pull-Ups 5 Rounds for Time 9
20 Push-Ups Thrusters (95/65 lbs)
30 Air Squats 9 Pull-Ups
15 Pull-Ups
30 Push-Ups This is a variant of "Fran."
45 Air Squats Although the two variants
20 Pull-Ups have the same weight and
40 Push-Ups number of reps (the work
60 Air Squats is identical), each has a
25 Pull-Ups different rep scheme. See
50 Push-Ups also: Franzilla, Heavy Fran,
75 Air Squats Run and Get Fran, Strung-
30 Pull-Ups Out Backwards and
60 Push-Ups Upside-Down Fran.
90 Air Squats
wodwell.com/wod/fractured-fran
This is a variant of Cindy.
Also see Mary XXX.
GWEN
wodwell.com/wod/cindy-xxx
15-12-9 Reps Clean-and-
Jerk
620 BENCHMARK WODS
June 06, 2017
Pull-Ups
Variants include "Heavy
Fran," "Fractured Fran,"
"Strung-Out Backwards
and Upside-Down Fran,"
"Franzilla," "Frantasy Land"
wodwell.com/wod/fran
HARD CINDY
As Many Rounds as
Possible in 20 minutes 5
Weighted Pull-Ups (35/25
lbs)
10 Incline Push-Ups (feet
on 30/24" box)
15 Air Squats (with 45/35
lb plate)
This is a variant of Cindy.
wodwell.com/wod/hard-cindy
HELEN
3 Rounds For Time 400
meter Run
21 Kettlebell Swings (1.5/1
pood)
12 Pull-Ups
Start each round with a
400 meter run, then 21-15-
9 rep rounds of Kettlebell
Swings and Pull-Ups.
wodwell.com/wod/helen
page 94 of 98
DOUBLE
GRACE
For Time 60 Clean and Jerk
(135/95 lbs)
This is a variant of "Grace."
wodwell.com/wod/double-grace
EVA
5 Rounds For Time 800
Meter Run
30 Kettlebell Swings (2
pood)
30 Pull-Ups
wodwell.com/wod/eva
GRACE
For Time 30 Clean-and-
Jerks (135/95 lb)
Power cleans or full cleans
are acceptable. Athlete
may re-set after the clean
or catch the bar in the rack
position for the clean and
push straight into the jerk
without pausing. However
snatches are not allowed.
wodwell.com/wod/grace
HEATHER
3 Rounds For Time 550
Score is weight used for all
three unbroken sets. Each
set must be unbroken
(touch and go at floor)
only; even a re-grip off the
floor is a foul. Use same
load for each set. Rest as
needed between sets.
wodwell.com/wod/gwen
HEAVY FRAN
15-12-9 Reps For Time
Thrusters (135/95 lbs)
Weighted Pull-Ups (45/30
lbs)
For weighted pull-ups,
placing a dumbbell
between the legs above
crossed ankles works. You
can also use a weight vest
or a belt with a kettlebell
(1.5/1 pood) between the
legs. This is a variant of
Fran. See also: Fractured
Fran, Franzilla, Run and
Get Fran, Strung-Out
Backwards and Upside-
Down Fran, Frantasy Land.
wodwell.com/wod/heavy-fran
JACKIE
For Time 1,000 Meter Row
50 Thrusters (45 lb bar)
30 Pull-Ups
620 BENCHMARK WODS
June 06, 2017
KARABEL
10 Rounds for Time 3
Power Snatches (135/95
lbs)
15 Wallball Shots (20/14
lbs)
"Karabel" is a combination
of the benchmark WODs
"Karen" and "Isabel"
wodwell.com/wod/karabel
LINDA (AKA: 3
BARS OF
DEATH)
10-9-8-7-6-5-4-3-2-1 Reps
For Time Deadlift (1.5 BW)
Bench Press (BW)
Clean (3/4 BW)
wodwell.com/wod/linda
LYNNE
5 Rounds for Max Reps
Bench Press (BW)
Pull-Ups
wodwell.com/wod/lynne
MARY
As Many Rounds as
Possible (AMRAP) in 20
minutes 5 Handstand
Push-Ups
page 95 of 98
meter Row Rx bar weight is the same
12 Deadlifts (225/155 lbs) for men and women.
21 Rings Dips
wodwell.com/wod/jackie
wodwell.com/wod/heather
KELLY
ISABEL 5 Rounds For Time 400
For Time 30 Snatches Meter Run
(135/95 lbs) 30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14
Any single-movement lbs)
ground-to-overhead is
acceptable (power snatch, wodwell.com/wod/kelly
full/squat snatch, split
snatch). A variant of this
WOD that substitutes LUCY
clean-and-jerks for 5 Rounds for Time 5 Pull-
snatches is "Grace." ups
10 Burpees
wodwell.com/wod/isabel
400 Meter Run
wodwell.com/wod/lucy
KAREN
For Time 150 Wall Ball
Shots (20/14 lbs) MARGUERITA
50 Rounds for Time 1
wodwell.com/wod/karen
Burpee
1 Push-Up
1 Jumping-Jack
LOLA 1 Sit-Up
5 Rounds For Time 30 1 Handstand
Double Unders
20 Knees-to-Elbows wodwell.com/wod/marguerita
10 Handstand Push-Ups
wodwell.com/wod/lola NANCY
5 Rounds For Time 400
meter Run
620 BENCHMARK WODS
June 06, 2017
10 Pistols (alternating legs)
15 Pull-Ups
Variants include Easy
Mary, Special Mary and
Mary XXX. See also: Cindy,
Cindy XXX, Chelsea,
Candy, Maggie.
wodwell.com/wod/mary
NASTY GIRLS
3 Rounds For Time 50 Air
Squats
7 Muscle-Ups
10 Hang Power Cleans
(135/95 lbs)
wodwell.com/wod/nasty-girls
ROSA
5 Rounds for Time 10
Handstand Push-Ups
400 meter Run
wodwell.com/wod/rosa
TIME PRIORITY
DIANE
For Reps in 4 minutes 60
seconds of Deadlifts
(225/155 lb)
60 seconds of Handstand
Push-Ups
45 seconds of Deadlifts
(225/155 lb)
page 96 of 98
MAGGIE
5 Rounds for Time 20
Handstand Push-Ups
40 Pull-Ups
60 Pistols (Alternating
Legs)
Related
variants: Candy, Cindy,
Chelsea, Mary
wodwell.com/wod/maggie
MARY XXX
As Many Reps as Possible
in 20 minutes 10
Handstand Push-Ups
20 Pistols (alternating legs)
30 Pull-Ups
15 Handstand Push-Ups
30 Pistols (alternating legs)
45 Pull-Ups
20 Handstand Push-Ups
40 Pistols (alternating legs)
60 Pull-Ups
25 Handstand Push-Ups
50 Pistols (alternating legs)
75 Pull-Ups
30 Handstand Push-Ups
60 Pistols (alternating legs)
90 Pull-Ups
This is a variant of Mary.
Also see: Easy Mary,
Special Mary, Cindy XXX.
wodwell.com/wod/mary-xxx
15 Overhead Squats (95/65
lbs)
wodwell.com/wod/nancy
ROAMING
DIANE
21-15-9 Reps for Time
Deadlift (225/155 lbs)
Handstand Walk (in
meters)
This WOD is a variant of
the classic "Diane," which
involves handstand push-
ups instead of
handstand walks.
wodwell.com/wod/roaming-diane
SPECIAL
MARY
For Time 5 Handstand
Push-Ups
10 Pistols (Alternating
Legs)
15 Pull-Ups
10 Handstand Push-Ups
20 Pistols (Alternating
Legs)
30 Pull-Ups
15 Handstand Push-Ups
30 Pistols (Alternating
Legs)
45 Pull-Ups
10 Handstand Push-Ups
20 Pistols (Alternating
620 BENCHMARK WODS
June 06, 2017
45 seconds of Handstand
Push-Ups
30 seconds of Deadlifts
(225/155 lb)
30 seconds of Handstand
Push-Ups
Total workout time is 4 min
and 30 seconds. No rest
between exercises. See
also: "Diane"
wodwell.com/wod/time-priority-
diane
page 97 of 98
Legs)
NICOLE 30 Pull-Ups
AMRAP in 20 minutes 400 5 Handstand Push-Ups
Meter Run 10 Pistols (Alternating
Max Pull-Ups Legs)
15 Pull-Ups
Score is total of unbroken
Pull-Ups completed in all All movements strict. This
rounds. is a variant of Mary. Also
see: Easy Mary, Mary XXX,
wodwell.com/wod/nicole Candy, Maggie, Cindy,
Cindy XXX, Chelsea.
RUNNING wodwell.com/wod/special-mary
JACKIE
For Time 800 Meter Run
50 Thrusters (45 lbs)
30 Pull-Ups
RX weight is the same for
men and women.
Sometimes this workout is
programmed with a 1,000
Meter Run (based on the
original Jackies 1,000
Meter Row). But the oldest
sources weve found use
an 800 Meter Run. This is a
variant of "Jackie" (1,000
Meter Row instead of Run).
wodwell.com/wod/running-jackie
UPSIDE-DOWN
ANGIE
For Time 100 Air Squats
100 Sit-ups
100 Push-ups
620 BENCHMARK WODS
June 06, 2017

100 Pull-ups

This is a variant of the

original "Angie".

wodwell.com/wod/upside-angie

UNCATEGORIZED

MIDLINE
MARCH
3 Rounds for Time 25 GHD
Sit-Ups
50 foot Handstand Walk
50 foot Overhead Walking
Lunge (155/105 lbs)

wodwell.com/wod/midline-march

page 98 of 98