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690 BENCHMARK WODS

September 02, 2017

QUALIFIERS

100% 2223 AGOQ 17.1


For Time 40 Box Jumps INTERVALS For Time 100 Dumbbell
(30/24 in) For Time Three 2-minute Snatches (50/35 lb)
20 D-Ball Cleans (150/100 intervals, then one 3- 80 calorie Row
lb) minute interval of: 60 Burpees
2 Rope Climbs 40 Muscle-Ups
Time Cap: 5 minutes 10/7 calorie SkiErg
Max Overhead Squats Time Cap: 20 minutes
wodwell.com/wod/100
(155/105 lb)
Once all 100 sntaches are
Then, 1 minute Rest complete, move to the
AGOQ 17.2 rower and pull 80 calories,
AMRAP in 20 minutes 0:00- Time Cap: 12 minutes then move to the barbell to
4:00: perform 60 bar-facing
25 Toes-to-Bars burpees. Once all burpees
50 Double Unders Throughout this event, are complete do 40
15 Squat Cleans (135/85 athletes will work for 2 muscle-ups. This workout
lb) minutes, then rest for 1 ends when the the athlete
minute. In each 2-minute locks out the final muscle-
If completed before 4:00, work period, they will up repetition or when 20
then until 8:00: perform 2 rope climbs, minutes is up. If athlete
25 Toes-to-Bars 10/7 calories on the SkiErg, does not finish all 280 reps
50 Double Unders and then as many before the time cap, score
13 Squat Cleans (185/115 overhead squats as will be the number of reps
lb) possible in the remaining completed.
time. After resting for one
minute, they will again wodwell.com/wod/agoq-17-1
If completed before 8:00,
then until 12:00: perform 2 climbs, a 10/7-
25 Toes-to-Bars calorie ski and as many
50 Double Unders overhead squats as AGOQ 17.4
11 Squat Cleans (225/145 possible in the remaining 2 Rounds for Time 10
lb) time. They will continue Deadlifts (315/225 lb)
until 75 reps of the 20 Deficit Handstand Push-
If completed before 12:00, overhead squat have been Ups (4.5/3 in)

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690 BENCHMARK WODS
September 02, 2017

then until 16:00: completed. 30 Front Squats (95/65 lb)


25 Toes-to-Bars
50 Double Unders The athletes score is the Mark a box on the ground
9 Squat Cleans (275/175 total time it takes for them and a foot line on the wall
lb) to complete the event. If for the handstand push-ups
the athlete does not finish, (per movement standards)
If completed before 16:00, score is total number of and create deficit for the
then until 20:00: repetitions completed at handstand push-ups.
25 Toes-to-Bars the end of the 3-minute Perform 10 deadlifts, 20
50 Double Unders interval round. handstand push-ups, then
7 Squat Cleans (315/205 to a second barbell for 30
lb) front squats. Once the 30
wodwell.com/wod/2223-intervals front squats are
Perform 25 toes-to-bars, 50 completed, move back to
double-unders, and 15 the deadlift bar to begin
squat cleans. If all 90 AGOQ 17.3 the second round.
repetitions are not 21-15-9 Reps for Time
completed within 4 Shoulder-to-Overheads wodwell.com/wod/agoq-17-4
minutes, the workout is (135/95 lb)
over and the score is the Chest-to-Bar Pull-Ups
number of reps completed ECC
within 4 minutes. If all 90 Athlete must clean the QUALIFIERS
repetitions are completed barbell to begin the set of
15.2
under 4 minutes, perform 21 shoulder-to-overheads.
Then move to the pull-up With a Running Clock
another 25 toes-to-bars, 50
bar for 21 pull-ups, then AMRAP in 5 minutes (from
double-unders and 13
back to the barbell for 15 0:00-5:00)
squat cleans, this time at a
shoulder-to-overheads, 5 Bar Muscle-Ups
heavier weight. If all 178
followed by 15 pull-ups, 5 Squat Cleans (155/105
repetitions (90 from round
and finishing with 9 lb)
1, plus 88 from round 2)
shoulder-to-overheads and 5 Box Jumps (40/30 in)
are completed under 8
minutes, begin another 9 pull-ups. Score is the
time it takes to complete Then, 5 Minutes (from
round and extend time by
all 90 repetitions. 5:00-10:00) to Establish:
another 4 minutes. In each
Max Load Complex of
subsequent round the
wodwell.com/wod/agoq-17-3 1 Clean
weight of the clean
1 Hang Squat Clean
increases while the
1 Front Squat
number of reps of the
clean decreases. Once a
ECC 1 Jerk
round is completed

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immediately begin the QUALIFIERS Then, For Time (starting at


next round (do not wait for 10:00):
15.1
the 4-minute round to end 18-12-6 Repetitions of
before moving on to the With a Running Clock Deadlifts (275/185 lb)
next round). This pattern AMRAP in 5 Minutes (from Strict Handstand Push-Ups
continues for up to 20 0:00-5:00):
minutes, as long as a full 10 Bar-Facing Burpees The WOD has 3 parts. Part
round is completed before 15 Thrusters (95/65 lbs) 1 starts with a running
the next cutoff. If athlete 20 Chest-to-Bar Pull-Ups clock; Part 2 starts at the
fails to complete all 5:00 mark, Part 3 starts at
repetitions within cutoff Then, 5 Minutes (from the 10:00 mark. Score for
time for a round, athletes 5:00-10:00) to Establish: Part 1 is total number of
score is number of 5 Rep Max Low Hang rounds plus reps
repetitions completed. Snatch completed under 5
Another person may assist minutes; score for Part 2 is
the athlete in changing the Then, For Time (starting at the weight successfully
plates on the barbell 10:00): lifted for the entire
during this workout, or 25 Overhead Squats complex (the bar may not
multiple barbells may be (135/95 lbs) touch the ground until the
used. 75 Double-Unders complex is complete);
25 calorie Row score for part 3 is the time
wodwell.com/wod/agoq-17-2 75 Double-Unders it takes you to finish the
25 Overhead Squats work after the 10:00 mark
(135/95 lbs) (i.e.: if you finish at 17:00,
AMANDA .45 your score for part 3 is
The WOD has 3 parts. Part 7:00).
13-11-9-7-5 Reps for Time
1 starts with a running
Muscle-Ups
clock; Part 2 starts at the wodwell.com/wod/ecc-qualifiers-
Squat Snatches (135/95 lb)
5:00 mark, Part 3 starts at 15-2
the 10:00 mark. Score for
Time cap: 13 minutes for
Part 1 is total rounds plus
males, 15 minutes for
reps completed under GET A GRIP
females
5:00; score for Part 2 is For Time 50 Double-Unders
heaviest weight 20 Deadlifts (100/70 kg)
Athletes will complete 13
successfully lifted (bar 20 Box Jumps (24/20 in)
muscle-ups then 13 squat
cannot touch the ground 20 Kettlebell Swings (24/16
snatches, then 11 of each,
between reps); score for kg)
9 of each, 7 of each, and 5
part 3 is the time it takes 20 Toes-to-Bars
of each before moving to
you to finish the work after 20 Kettlebell Swings (24/16
the finish line.
the 10:00 mark (i.e.: if you kg)

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September 02, 2017

wodwell.com/wod/amanda-45 finish at 17:00, your score 20 Box Jumps (24/20 in)


for part 3 is 7:00). 20 Deadlifts (100/70 kg)
50 Double-Unders
ECC wodwell.com/wod/ecc-qualifiers-
15-1
QUALIFIERS Time Cap: 8 minutes
15.3
wodwell.com/wod/get-a-grip
AMRAP in 20 minutes 50 FIBONACCI
Wall Balls (20/14 lbs) FINAL
50 Double-Unders GRANITE
For Time Men
40 Box Jumps (24/20 lbs)
5-8-13 reps of: GAMES
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
Parallette Handstand Push- QUALIFIERS
Ups 15.3
30 Bar-Facing Burpees
Kettlebell Deadlifts (2 x
20 Cleans (145/100 lbs) AMRAP in 17 minutes 50
203 lb)
20 Jerks (145/100 lbs) calorie Row
89 feet Kettlebells
10 Snatches (145/100 lbs) 50 Wall Ball Shots (20/14
Overhead Lunges (2 x 53
10 Muscle-Ups lbs)
lb)
50 Shoulder to Overhead
If an athlete completes the
Women (115/85 lbs)
10 Muscle-Ups and has
3 Parallette Handstand 50 Box Jumps (24/20 in)
time remaining in the 20
minute cap, begin round 2 Push-Ups
wodwell.com/wod/granite-
starting with the wall balls. 5 Kettlebell Deadlifts (2 x games-qualifiers-15-3
124 lb)
wodwell.com/wod/ecc-qualifiers- 5 Parallette Handstand
15-3 Push-Ups GRANITE
8 Kettlebell Deadlifts (2 x
GAMES
124 lb)
GRANITE 8 Parallette Handstand QUALIFIERS
GAMES Push-Ups 16.2
QUALIFIERS 13 Kettlebell Deadlifts (2 x AMRAP in 17 minutes 50
124 lb) calorie Row
15.1 89 feet Kettlebells 50 Wall Ball Shots (20/14
AMRAP in 10 minutes 5 Overhead Lunges (2 x 35 lbs)
Hang Squat Cleans lb) 50 Shoulder-to-Overhead
(155/105 lbs)
50 Box Jumps (24/20 in)
7 Bar-Facing Burpees
Men will complete 5
wodwell.com/wod/granite-
wodwell.com/wod/granite- handstand push-ups and 5 games-qualifiers-16-2
games-qualifiers-15-1 kettlebell deadlifts, 8

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September 02, 2017

handstand push-ups and 8


GRANITE kettlebell deadlifts, 13 GRANITE
GAMES handstand push-ups and GAMES
QUALIFIERS 13 kettlebell deadlifts, then QUALIFIERS
pick up 2 53-lb. kettlebells
15.4 16.5
and lunge with them
AMRAP in 13 minutes 10 overhead to the finish line. AMRAP in 14 minutes 70
Deadlifts (225/155 lbs) Double-Unders
5 Ring Muscle-Ups Women will complete 3 7 Ring Muscle-Ups
10 Deadlifts (255/175 lbs) handstand push-ups and 7 Snatches (155/105 lbs)
5 Ring Muscle-Ups 5 kettlebell deadlifts, 5
10 Deadlifts (285/195 lbs) handstand push-ups and wodwell.com/wod/granite-
5 Ring Muscle-Ups games-qualifiers-16-5
8 kettlebell deadlifts, 8
10 Deadlifts (315/215 lbs) handstand push-ups and
5 Ring Muscle-Ups 13 kettlebell deadlifts, then
10 Deadlifts (345/235 lbs) GRANITE
pick up 2 35-lb. kettlebells
5 Ring Muscle-Ups and lunge with them GAMES
10 Deadlifts (375/255 lbs) overhead to the finish line. QUALIFIERS
Max Reps of Ring Muscle- 17.3
Ups
wodwell.com/wod/fibonacci-final For Time From 0:00-4:00:
wodwell.com/wod/granite- 2 Rounds of:
games-qualifiers-15-4 12 Overhead Squats (95/65
GRANITE lb)
12 Toes-to-Bars
GAMES
GRANITE
QUALIFIERS If completed before 4:00,
GAMES
15.2 then from 4:00-8:00:
QUALIFIERS
With a Running Clock From 2 Rounds of:
16.3 10 Overhead Squats
0:00-6:00:
AMRAP in 12 minutes 12 Establish a 1-Rep Max (135/95 lb)
Chest-to-Bar Pull-Ups Snatch 12 Toes-to-Bars
8 Deadlifts (245/165 lbs)
12 Handstand Push-Ups From 6:00-14:00 AMRAP: If completed before 8:00,
8 Deadlifts (245/165 lbs) 30 Double-Unders then from 8:00-12:00:
15 Chest-to-Bar Pull-ups 2 Rounds of:
wodwell.com/wod/granite- 30 Double-Unders 8 Overhead Squats
games-qualifiers-16-3 (165/115 lb)
15 Toes-to-Bar
12 Toes-to-Bars
From 14:00-20:00:

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GRANITE Establish a 1-Rep Max If completed before 12:00,


Snatch then from 12:00-16:00:
GAMES
2 Rounds of:
QUALIFIERS wodwell.com/wod/granite- 6 Overhead Squats
17.1 games-qualifiers-15-2 (185/125 lb)
AMRAP in 12 minutes 10 12 Toes-to-Bars
Hang Squat Cleans (135/95
GRANITE Time Cap: 16 minutes
lb)
10 Front Rack Reverse GAMES
Lunges (135/95 lb) QUALIFIERS wodwell.com/wod/granite-
games-qualifiers-17-3
20 Chest-to-Bar Pull-Ups 16.1
AMRAP in 15 minutes 10
Perform the lunges in place
and alternate legs after
Squat Clean-and-Jerks HANDSTAND
(135/85 lbs) WALK
each good rep.
15 Bar-Facing Burpees
For Time 280 feet
wodwell.com/wod/granite- 8 Squat Clean-and-Jerks
Handstand Walk
games-qualifiers-17-1 (185/115 lbs)
15 Bar-Facing Burpees
wodwell.com/wod/handstand-
6 Squat Clean-and-Jerks walk
GRANITE (225/145 lbs)
GAMES 15 Bar-Facing Burpees
4 Squat Clean-and-Jerks LURONG
QUALIFIERS
(275/175 lbs)
17.4 CHAMPION
15 Bar-Facing Burpees
AMRAP in 10 minutes 6 2 Squat Clean-and-Jerks TEST
Ring Muscle-Ups (305/200 lbs) EOMOM in 23 minutes 1
12 Shoulder-to-Overheads 15 Bar-Facing Burpees minute Max Deadlifts
(155/105 lb) Max Reps of Squat Clean- (155/100 lbs)
15 Burpee Bix Jump Overs and-Jerks (315/205 lbs) 1 minute Rest
(24/20 in) 1 minute Max Box Jump
wodwell.com/wod/granite- Overs (30/24")
wodwell.com/wod/granite- games-qualifiers-16-1 1 minute 1 minute Rest
games-qualifiers-17-4 1 minute Max Hang Power
Cleans (155/100 lbs)
GRANITE 1 minute Rest
HARD TARGET GAMES 1 minute Max Muscle-Ups
12-9-6 Reps For Time QUALIFIERS 1 minute Rest
Chest-to-Bar Pull-Ups 1 minute Max Thrusters
Shoulder-to-Overheads (155/100 lbs)

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(60/40 kg) 16.4 1 minute Rest


Burpee Ball Slams (50/30 1 minute Max Row for
For Time
kg) calories
510152015105 Reps
1 minute Rest
of
Time Cap: 7 minutes
Overhead Squats (115/75
Repeat for 2 Rounds
lbs)
wodwell.com/wod/hard-target
Toes-to-Bar
Following an "every other
minute, on the minute"
wodwell.com/wod/granite-
LURONG games-qualifiers-16-4
interval scheme, perform
SUMMER as many reps of possible
(AMRAP) of the first
CRUSH
GRANITE movement in one minute,
For Time 30 calorie Row then rest one minute. Then
GAMES
AMRAP of the second
Then 3 Rounds of: QUALIFIERS movement in one minute,
10 Deadlifts (225/185 lbs) 17.2 followed by another minute
10 Handstand Push-Ups of rest. Continue for all six
AMRAP in 6 minutes 6
Deadlifts (225/155 lb) movements. Repeat a
wodwell.com/wod/summer-crush
6 Bar Facing Burpees second time - for a total of
23 minutes. Score is total
wodwell.com/wod/granite- reps completed.
MIDLINE games-qualifiers-17-2
MADNESS wodwell.com/wod/champion-test
6 Rounds For Time 400
meter Run GRANITE
50 foot Yoke Carry GAMES LURONG THE
(380/300 lb) QUALIFIERS OLYMPIAN
17.5 As Many Reps as Possible
Time Cap: 25 minutes in 9 minutes 20 Ground-to-
For Time 60 calorie Row
Overhead (95/65 lbs)
Athletes will begin on the 80 Wall Ball Shots (20/14
7 Bar-Facing Burpees
field and will complete 6 lb, 10/9 ft)
15 Ground-to-Overhead
rounds of a lap up the 100 Double-Unders
(135/95 lbs)
stadium berm and a 50-ft. 40 calorie Row
7 Bar-Facing Burpees
yoke carry. The event is 60 Wall Ball Shots (20/14
10 Ground-to-Overhead
complete when the athlete lb, 10/9 ft)
(155/105 lbs)
carries the yoke across the 80 Double-Unders
7 Bar-Facing Burpees
finish line of the last 20 calorie Row
5 Ground-to-Overhead
section. 40 Wall Ball Shots (20/14
(185/65 lbs)

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wodwell.com/wod/midline- lb, 10/9 ft) 7 Bar-Facing Burpees


madness
60 Double-Unders Max Ground-to-Overhead
(225/155 lbs)
wodwell.com/wod/granite-
OPEN 11.1 games-qualifiers-17-5 wodwell.com/wod/the-olympian
AMRAP in 10 minutes 30
Double-Unders
15 Power Snatches (75/55 LURONG 50S OCEAN SWIM
lbs) CHIPPER For Time 500 meter Swim
For Time 50 Wall Ball Shots
This WOD was repeated as Athletes will start on the
(20/14 lbs)
"Open 14.1." beach, swim out around 2
50 Dumbbell Snatches
(70/50 lbs) (alternating buoys, then finish back on
wodwell.com/wod/open-11-1
arms) the beach.
50 Pistols (alternating legs)
50 Chest-to-Bar Pull-Ups wodwell.com/wod/ocean-swim
OPEN 11.4
As Many Reps as Possible wodwell.com/wod/50s-chipper
in 10 minutes 60 Bar OPEN 11.3
Facing Burpees As Many Reps as Possible
30 Overhead Squats LURONG THE in 5 minutes Squat Clean
(120/90 lbs) MOTIVATOR (165/110 lbs)
10 Muscle-Ups Jerk (165/110 lbs)
As Many Reps as Possible
wodwell.com/wod/open-11-4 in 9 minutes Shoulder-to-
You must complete the
Overhead (115/85 lbs)
squat clean before moving
Front-Rack Lunges (115/85
on to the jerk and you
OPEN 12.1 lbs)
must complete the jerk
AMRAP in 7 minutes before moving on to the
Penalty Each Time Bar is
Burpees next squat clean. If you
Dropped*
miss a jerk you may power
This workout begins from a clean the bar to set up
*If athlete drops the bar
standing position. The your jerk attempt.
during the Shoulder-to-
Athlete will move from flat
Overhead, penalty is 20
on the ground to touching wodwell.com/wod/open-11-3
Double-Unders. If athlete
an object with both hands
drops the bar during the
that is 6 inches above their
Front-Rack Lunges, penalty
max reach. OPEN 11.6
is 5 burpees.
As Many Reps as Possible
wodwell.com/wod/open-12-1
in 7 minutes 3 Thrusters

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wodwell.com/wod/the-motivator (100/65 lbs)


OPEN 12.4 3 Chest-to-Bar Pull-ups
As Many Reps as Possible 6 Thrusters (100/65 lbs)
in 12 minutes 150 Wall MUSCLE-UP 6 Chest-to-Bar Pull-ups
Balls (20/14lbs) CLEAN LADDER 9 Thrusters (100/65 lbs)
90 Double-Unders For Time 4 Bar Muscle-Ups 9 Chest-to-Bar Pull-ups
30 Muscle-Ups 2 Cleans (225/145 lb) If you complete the round
4 Bar Muscle-Ups of 9, complete a round of
If time permits, after 12, then go on to 15, etc.
2 Cleans (245/160 lb)
finishing the muscle-ups,
4 Bar Muscle-Ups
start over from wall balls. Open 11.6 was repeated in
2 Cleans (265/175 lb)
Open 12.4 was repeated the 2012 CrossFit Games
4 Bar Muscle-Ups
as "Open 13.3" Open as "Open 12.5"
2 Cleans (285/190 lb)
4 Bar Muscle-Ups
wodwell.com/wod/open-12-4 wodwell.com/wod/open-11-6
2 Cleans (305/205 lb)
4 Bar Muscle-Ups
OPEN 13.2 2 Cleans (320/215 lb) OPEN 12.3
4 Bar Muscle-Ups
As Many Reps as Possible 2 Cleans (335/225 lb) As Many Reps as Possible
in 10 minutes 5 Shoulder- 4 Bar Muscle-Ups in 18 minutes 15 Box
to-Overheads (115/75 lbs) 2 Cleans (350/235 lb) Jumps (24/20 in)
10 Deadlifts (115/75 lbs) 12 Push Press (115/75 lbs)
15 Box Jumps (24/20 in) Time Cap: 11 minutes 9 Toes-to-Bar

"Shoulder-to-Overhead" wodwell.com/wod/open-12-3
means you start with a Every round begins with 4
barbell on your shoulders bar muscle-ups before
and move the bar moving to the barbell for 2 OPEN 13.1
overhead with your arms cleans. Each round the AMRAP in 17 minutes 40
any way you like (ie: strict athlete will progress to a Burpees
press, push press, push heavier barbell. 30 Snatches (75/45 lbs)
jerk, etc.) 30 Burpees
The athletes score is the 30 Snatches (135/75 lbs)
wodwell.com/wod/open-13-2 total time it takes for them 20 Burpees
to complete the event. If 30 Snatches (165/100 lbs)
an athlete is unable to 10 Burpees
OPEN 13.5 complete all the reps, they Max Snatches (210/120
As Many Reps as Possible will be ranked by total reps lbs)
in 4 minutes 15 Thrusters completed, with ties being
(100/65 lbs) broken by the time of In the case of a tie, the

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15 Chest-to-Bar Pull-ups completion of the last athlete with the faster time
successful rep. to finish their last complete
If 90 reps (3 rounds) are set of Snatches will be
completed in under 4 ranked higher.
minutes, time extends to 8 wodwell.com/wod/muscle-clean-
ladder
minutes. If 180 reps (6 wodwell.com/wod/open-13-1
rounds) are completed in
under 8 minutes, time
extends to 12 minutes. Etc.
OPEN 11.2 OPEN 13.4
As Many Reps as Possible As Many Reps as Possible
wodwell.com/wod/open-13-5 in 15 minutes 9 Deadlifts in 7 minutes 3 Clean-and-
(155/100 lbs) Jerks (135/95 lbs)
12 Push-Ups 3 Toes-to-Bars
OPEN 14.3 15 Box Jumps (24/20 in) 6 Clean-and-Jerks (135/95
As Many Reps as Possible lbs)
wodwell.com/wod/open-11-2
in 8 minutes 10 Deadlifts 6 Toes-to-Bars
(135/95 lbs) 9 Clean-and-Jerks (135/95
15 Box Jumps (24/20 in) lbs)
15 Deadlifts (185/135 lbs)
OPEN 11.5
9 Toes-to-Bars
15 Box Jumps (24/20 in) As Many Reps as Possible 12 Clean-and-Jerks (135/95
20 Deadlifts (225/155 lbs) in 20 minutes 5 Power lbs)
15 Box Jumps (24/20 in) Cleans (145/105 lbs) 12 Toes-to-Bars
25 Deadlifts (275/185 lbs) 10 Toes-To-Bars If you complete the round
15 Box Jumps (24/20 in) 15 Wall Balls (20/14 lbs) of 12, go on to 15. If you
30 Deadlifts (315/205 lbs) (10 ft) complete 15, go on the 18,
15 Box Jumps (24/20 in) etc.
35 Deadlifts (365/225 lbs) wodwell.com/wod/open-11-5
15 Box Jumps (24/20 in) wodwell.com/wod/open-13-4

For the box jumps you may OPEN 12.2


jump or step up or down as As Many Reps as Possible OPEN 14.2
long as both feet start on in 10 minutes 30 Snatches For as long as possible
the ground and both feet (75/45 lbs) complete in 3 minutes
end on the box in control. 30 Snatches (135/75 lbs) From 0:00-3:00, 2 rounds
30 Snatches (165/100 lbs) of:
wodwell.com/wod/open-14-3 30 Snatches (210/120 lbs) 10 Overhead Squats
Continue at this weight (95/65lbs)
until time is up 10 Chest-to-Bar Pull-Ups
OPEN 15.1 &
From 3:00-6:00, 2 rounds
wodwell.com/wod/open-12-2
of:

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15.1A 12 Overhead Squats


OPEN 12.5 (95/65lbs)
Complete As Many Rounds
As Many Reps as Possible 12 Chest-to-Bar pull-ups
as Possible in 9 minutes 15
in 7 minutes 3 Thrusters From 6:00-9:00, 2 rounds
Toes-to-Bars
(100/65 lbs) of:
10 Deadlifts (115/75 lbs)
3 Chest-to-Bar Pull-ups 14 Overhead Squats
5 Snatches (115/75 lbs)
6 Thrusters (100/65 lbs) (95/65lbs)
6 Chest-to-Bar Pull-ups 14 Chest-to-Bar Pull-Ups
Then, "Open 15.1a": In 6
9 Thrusters (100/65 lbs) Follow the pattern until you
Minutes
9 Chest-to-Bar Pull-ups fail to complete both
1-Rep-Max Clean-and-Jerk
If you complete the round rounds.
of 9, complete a round of
As soon as the clock 12, then go on to 15, etc. This WOD was repeated as
reaches 9 minutes and "Open 15.2"
Workout 15.1 is complete, Open 12.5 is a repeat of /
Workout 15.1a will begin same as "Open 11.6" wodwell.com/wod/open-14-2

with the same running


wodwell.com/wod/open-12-5
clock. The athlete will have
OPEN 14.5
from 9:00 to 15:00 to
complete Workout 21-18-15-12-9-6-3 Reps
OPEN 13.3 For Time Thrusters (95/65
15.1a. The same barbell
must be used for both 15.1 As Many Reps as Possible lb)
and 15.1a. Score for in 12 minutes 150 Wall Bar Facing Burpees
Workout 15.1 is the total Balls (20/14lbs)
number of repetitions 90 Double-Unders Open 14.5 was repeated as
completed. Score for 30 Muscle-Ups Open 16.5
Workout 15.1a is the
weight (in pounds) of the If time permits, after wodwell.com/wod/open-14-5

heaviest successful clean- finishing the muscle-ups,


and-jerk. start over from wall balls.
Open 13.3 is a repeat OPEN 15.3
of "Open 12.4" As Many Reps as Possible
wodwell.com/wod/open-15-1 (AMRAP) in 14 minutes 7
wodwell.com/wod/open-13-3 Muscle-Ups
50 Wall Balls (20/14 lbs)
OPEN 15.4 100 Double-Unders
OPEN 14.1
As Many Reps as Possible
(AMRAP) in 8 minutes 3 As Many Reps as Possible After the last double-
Handstand Push-Ups (AMRAP) in 10 minutes 30 under, the athlete will
3 Cleans (185/125 lbs) Double-Unders move back to the rings and

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6 Handstand Push-Ups 15 Power Snatches (75/55 begin the next round.


3 Cleans (185/125 lbs) lbs) Score will be the total
9 Handstand Push-Ups number of repetitions
3 Cleans (185/125 lbs) This WOD is a repeat of completed before the 14-
12 Handstand Push-Ups "Open 11.1." minute time cap.
6 Cleans (185/125 lbs)
15 Handstand Push-Ups wodwell.com/wod/open-14-1 wodwell.com/wod/open-15-3
6 Cleans (185/125 lbs)
18 Handstand Push-Ups
6 Cleans (185/125 lbs) OPEN 14.4 OPEN 16.1
21 Handstand Push-Ups As Many Rounds and Reps AMRAP in 20 minutes 25 ft
9 Cleans (185/125 lbs) as Possible in 14 minutes Overhead Walking Lunges
Etc., following same 60 Calorie Row (95/65 lbs)
pattern until time is up 50 Toes-to-Bars 8 Bar-Facing Burpees
40 Wall-Ball Shots (20/14 25 ft Overhead Walking
wodwell.com/wod/open-15-4 lbs) (10/9 ft target) Lunges (95/65 lbs)
30 Cleans (135 lb) 8 Chest-to-Bar Pull-Ups
20 Muscle-Ups
OPEN 16.2 wodwell.com/wod/open-16-1
AMRAP in 20 minutes If you complete one round,
Continue until 4 minutes: start again on the rower
25 Toes-to-Bars and continue the sequence OPEN 16.4
50 Double-Unders until time is up. Score is
AMRAP in 13 minutes 55
15 Squat Cleans (135/85 total repetitions completed
Deadlifts (225/155 lb)
lbs) (on the rower 1 calorie = 1
55 Wall-Balls (20/14 lb)
rep).
55 calorie Row
If completed before 4 55 Handstand Push-Ups
wodwell.com/wod/open-14-4
minutes, continue until 8
minutes: wodwell.com/wod/open-16-4
25 Toes-to-Bars
50 Double-Unders
OPEN 15.2
13 Squat Cleans (185/115 For as long as possible OPEN 17.2
lbs) complete in 3 minutes
AMRAP in 12 minutes 2
From 0:00-3:00, 2 rounds
Rounds of:
If completed before 8 of:
50 ft Dumbbell Walking
minutes, continue until 12 10 Overhead Squats
Lunges (50/35 lb)
minutes: (95/65lbs)
16 Toe-to-Bars
25 Toes-to-Bars 10 Chest-to-Bar Pull-Ups
8 Dumbbell Power Cleans
50 Double-Unders From 3:00-6:00, 2 rounds
(50/35 lb)
11 Squat Cleans (225/145 of:

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lbs) 12 Overhead Squats Then, 2 Rounds of:


(95/65lbs) 50 ft Dumbbell Walking
If completed before 12 12 Chest-to-Bar pull-ups Lunges (50/35 lb)
minutes, continue until 16 From 6:00-9:00, 2 rounds 16 Bar Muscle-Ups
minutes: of: 8 Dumbbell Power Cleans
25 Toes-to-Bars 14 Overhead Squats (50/35 lb)
50 Double-Unders (95/65lbs)
9 Squat Cleans (275/175 14 Chest-to-Bar Pull-Ups For the dumbbell walking
lbs) Follow the pattern until you lunges, dumbbells must be
fail to complete both in front rack position. After
If completed before 16 rounds. 25 ft, athlete will walk back
minutes, continue until 20 to the starting line. Right
minutes: This WOD is a repeat of after this workout is
25 Toes-to-Bars "Open 14.2" announced we live
50 Double-Unders streamed on YouTube
7 Squat Cleans (315/205 wodwell.com/wod/open-15-2 two athletes from the
lbs) NorCal region who gave it
a go (video is below).
Athlete's score will be the OPEN 15.5 Subscribe on YouTube to
number of reps completed. 27-21-15-9 Reps for Time be notified when we
Tiebreak is the elapsed Row (calories) publish a version with the
time at which the Thrusters (95/65 lbs) athletes giving their
athlete completed their las thoughts on the workout.
t set of double-unders. wodwell.com/wod/open-15-5
wodwell.com/wod/open-17-2
wodwell.com/wod/open-16-2
OPEN 16.3
AMRAP in 7 minutes 10
OPEN 17.5
OPEN 16.5 Power Snatches (75/55 lbs) 10 Rounds for Time 9
21-18-15-12-9-6-3 Reps 3 Bar Muscle-Ups Thrusters (95/65 lb)
For Time Thrusters (95/65 35 Double Unders
lbs) wodwell.com/wod/open-16-3
Bar-Facing Burpees Time Cap: 40 minutes
Right after this workout
Open 16.5 was a repeat of OPEN 17.1 was announced we live
Open 14.5 streamed on YouTube as
For Time 10 Dumbbell
two athletes from NorCal
Snatches (50/35 lbs)
wodwell.com/wod/open-16-5 gave it a go. Subscribe on
15 Burpee Box Jump Overs
YouTube to be notified
20 Dumbbell Snatches
when we publish WOD
(50/35 lbs)

page 13 of 111
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15 Burpee Box Jump Overs highlights with their


OPEN 17.3 30 Dumbbell Snatches commentary.
For Reps Prior to 8 (50/35 lbs)
minutes, 3 rounds of: 15 Burpee Box Jump Overs wodwell.com/wod/open-17-5
6 Chest-to-Bar Pull-Ups 40 Dumbbell Snatches
6 Squat Snatches (95/65 (50/35 lbs)
lbs) 15 Burpee Box Jump Overs PIER PADDLE
50 Dumbbell Snatches For Time 500 meter Swim
Then 3 rounds of: (50/35 lbs) 2 mile Paddle
7 Chest-to-Bar Pull-Ups 15 Burpee Box Jump Overs 500 meter Swim
5 Squat Snatches (135/95
lbs) Time Cap: 20 minutes Time Cap: 60 minutes

* Prior to 12 minutes, 3 Athlete must alternate Athletes begin on the


rounds of: hands for each dumbbell beach and will swim 500
8 Chest-to-Bar Pull-Ups snatch and face the box for meters around the pier
4 Squat Snatches (185/135 the Burpee Box Jump then return to the beach to
lbs) Overs. grab paddle boards. They
will then return to the
* Prior to 16 minutes, 3 wodwell.com/wod/open-17-1 water and paddle south for
rounds of: 1 mile, turn around, and
9 Chest-to-Bar Pull-Ups paddle back the 1 mile
3 Squat Snatches (225/155 OPEN 17.4 where they will return to
lbs) AMRAP in 13 minutes 55 the boards to the beach.
Deadlifts (225/155 lbs) They will then swim around
* Prior to 20 minutes, 3 55 Wall Ball Shots (20/14 lb the pier again, climb out of
rounds of: to 10/9 ft) the water and cross the
10 Chest-to-Bar Pull-Ups 55 calorie Row finish line.
2 Squat Snatches (245/175 55 Handstand Push-Ups
lbs) wodwell.com/wod/pier-paddle
wodwell.com/wod/open-17-4
* Prior to 24 minutes, 3
rounds of: RANCH TRAIL
11 Chest-to-Bar Pull-Ups PEDAL TO THE RUN
1 Squat Snatch (265/185 METAL 2 For Time 7 kilometer Trail
lbs) For Time 12 Parallette Run
Handstand Push-Ups
* If all reps are completed, This course is similar to the
24 calorie Row
time cap extends by 4 course from the 2009 trail
16 calorie Bike
minutes. Three rounds for run event.

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the two movements should 8 Kettlebell Deadlifts wodwell.com/wod/ranch-trail-run


be done before moving (203/124 lb)
into the next section of the
workout. If the athlete Time Cap: 7 minutes REGIONALS
completed the first two 11.1
rounds in the 8-minute For Time 1000 meter Run
time cap, the athlete will This event will begin just
30 Handstand Push-Ups
be given four more after completing Pedal to
1000 meter Row
minutes to finish the next the Metal 1.
round. Same as the next Athletes will begin with a
Athletes will move through
round until the whole 1K run, then complete 30
stations of each exercise.
workout is completed handstand pushups against
The event is complete
within the time cap of 24 their designated wall, and
when the athlete finishes
minutes. then finish with a 1K row.
the last rep of the
kettlebell deadlift and Any forward movement
wodwell.com/wod/open-17-3
crosses the finish line. prior to the start
constitutes a false start.
wodwell.com/wod/pedal-metal-2 The athletes result will be
PEDAL TO THE total time to complete this
METAL 1 chipper. There is a 15min
For Time 3 Peg Board RANCH MINI time cap. If the workout is
Ascents not finished within the
CHIPPER
24 calorie Row 15min, a 1sec penalty is
For Time 50 Wall Ball Shots added to the 15min for
16 calorie Bike
(30/20 lb) each meter and each
8 Dumbbell Squat
25 Med-Ball GHD Sit-Ups handstand pushup not
Snatches (100/70 lb)
(30/20 lb) completed. If an athlete
Hill Sprint with Med Ball cannot complete a single
Time Cap: 6 minutes
handstand pushup, they
wodwell.com/wod/ranch-mini-
Athletes will move through receive a DNF and are
chipper
stations of each exercise. eliminated from the
The event is complete competition.
when the athlete finishes REDEMPTION
the last rep of the wodwell.com/wod/regionals-11-1
dumbbell sqaut snatch and For Time 3 Pegboard
crosses the finish line. Ascents
Athletes will have a brief 21 Thrusters (135/85 lb) REGIONALS
2 Pegboard Ascents
rest before resetting and 11.4
beginning Pedal to the 15 Thrusters (135/85 lb)
1 Pegboard Ascent For Time 100 Pull-Ups
Metal 2.

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wodwell.com/wod/pedal-metal-1 9 Thrusters (135/85 lb) 100 Kettlebell Swings


(24/16 kg)
Time Cap: 10 minutes 100 Double Unders
RANCH 100 Overhead Squats
DEADLIFT wodwell.com/wod/redemption (95/65 lb)
LADDER
Athletes will start on the
For Time Deadlift Ladder REGIONALS ground below their pull-up
11.3 bar. At Go, they will jump
Men: 425-435-445-455- to their bar. Any jumping
465-475-485-495- 21-15-9 Reps for Time
before the Go will result in
505-515-525- Deadlifts (315/205 lb)
a false start. This workout
535-545- Box Jumps (30/24 in)
is a chipper. All pull-ups
555- must be completed before
565-575-585-595-605-615 Athletes will perform 21
deadlifts then 21 box the kettlebell swings, all
lb the swings before the
jumps, then 15 deadlifts
and 15 box jumps, then 9 double-unders, and all the
Women: 275-285-295-305- double-unders before the
315-325-335-345-355- deadlifts and 9 box jumps.
Athletes begin behind the overhead squats. There is
365-370-375-380- a 25min time cap. If an
385-390-395- line. At Go, athletes move
to the barbell and begin athlete cannot finish in the
400-405-410-415 lb time cap, their score is the
their deadlifts. Their result
is the time to complete the time cap plus a one second
Similar to the 2009 deadlift
entire workout. There is a penalty for each rep not
ladder, where 1 rep is
12min time cap. If an completed.
performed every 30
seconds through a series of athlete cannot finish in the
wodwell.com/wod/regionals-11-4
20 barbells that each time cap, their score is the
increase in weight. time cap plus a one second
Athletes will lift in the penalty for each rep not
REGIONALS
reverse order that they completed.
12.1
finish the run. Last on the
run will lift first. First on wodwell.com/wod/regionals-11-3 21-15-9 Reps for Time
the run will lift last. Deadlifts (225/155 lbs)
The deadlift ladder will Handstand Push-Ups
begin 10 minutes after the
REGIONALS
last athlete completes the 11.6 wodwell.com/wod/regionals-12-1

run. For Time 20 calorie Row


30 Burpees
wodwell.com/wod/ranch- 40 Two-Arm Dumbbell
deadlift-ladder

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Ground-to-Overheads REGIONALS
RAPID FIRE (45/35 lb)
12.4
For Time 6 Snatches (50/40 50 Toes-to-Bars
kg) 100 foot Overhead Walking For Time 50 Back Squats
5 Snatches (60/45 kg) Lunges (45/25 lb plate) (135/95 lbs)
4 Snatches (70/50 kg) 150 foot Sprint 40 Pull-Ups
3 Snatches (80/55 kg) 30 Shoulder-to-Overheads
2 Snatches (90/60 kg) This is a chipper workout. (135/95 lbs)
1 Snatches (100/65 kg) Athletes begin behind the 50 Front Squats (85/65 lbs)
line. At Go, they move to 40 Pull-Ups
Time cap: 4 minutes the rower and row 20 30 Shoulder-to-Overheads
calories. They then move (85/65 lbs)
Any type of Snatch will be through each element, 50 Overhead Squats (65/45
acceptable. Score will be completing all reps before lbs)
time completed in, or moving on. The overhead 40 Pull-Ups
number of reps done in the walking lunges are 50 feet 30 Shoulder-to-Overhead
4 min cap. out and 50 feet back. The (65/45 lbs)
sprint is 50 feet out, 50
wodwell.com/wod/rapid-fire feet back, 50 feet out to wodwell.com/wod/regionals-12-4

the finish line. There is a


20min time cap. If an
REGIONALS athlete cannot finish in the REGIONALS
11.2 time cap, their result is the 13.1
For Load Thruster Ladder time cap plus a one second For Time 1000 meter Row
penalty for each rep not 50 Thrusters (45 lbs)
Athletes will have 20 completed. 30 Pull-Ups
seconds to take the first
wodwell.com/wod/regionals-11-6
barbell from the ground Time Cap: 10 minutes
and then perform one
thruster at a specified For this event, the athlete
weight. They will then have
REGIONALS will begin on the rower
10 seconds to transition to 12.3 with the handle in the rack
the next barbell where the 4 Rounds for Time 10 One- and their hands off the
same requirements apply. Arm Dumbbell Snatches handle. At the call of "3-2-1
They may make only one (100/70 lbs) Go!" the athlete will
thruster attempt in any 20 100 meter Sprint begin rowing and rows
second period. An attempt 1,000 meters, then gets off
is defined by the barbell wodwell.com/wod/regionals-12-3 the rower and moves to a
leaving the shoulders after designated area to perform
the squat. If an athlete 50 thrusters. After the 50th

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drops the barbell before an thruster, the athlete moves


attempt is made, he or she REGIONALS to the pull-up bar and
may make take the barbell 12.6 performs 30 pull-ups. Once
from the floor again. There For Time 3 Rounds of: the 30th pull-up is
will be 15 barbells. 7 Deadlifts (345/225 lb) complete, the athlete runs
Athletes continue so long 7 Muscle-Ups to the finish mat and the
as they successfully 3 Rounds of: workout is finished.
perform the rep within the 21 Wall Ball Shots (20/14
20 seconds. Their result is lb) wodwell.com/wod/regionals-13-1
the weight of their heaviest 21 Toes-to-Bars
successful thruster. If an Then:
athlete is not able to 100 foot Farmer Carry
REGIONALS
complete a successful (100/70 lb dumbbells) 13.4
thruster with the first 28 Burpee Box Jumps For Time 100 Wall Ball
barbell, they receive a DNF (24/20 in) Shots (20/14 lbs)
and are eliminated from 100 foot Farmer Carry 100 Chest-to-Bar Pull-Ups
the competition. (100/70 lb dumbbells) 100 Pistols alternating legs
3 Muscle-Ups 100 Alternating One-Arm
wodwell.com/wod/regionals-11-2
Dumbbell Snatches (70/50
This workout is broken into lbs)
3 parts all done with a
REGIONALS running clock. Complete 3 Time Cap: 25 minutes
11.5 rounds of Deadlifts and
9-7-5 Reps For Time Muscle-ups then advance For this event, the athlete
Muscle Ups to the next 3 rounds of begins on a starting mat.
Squat Snatches (135/95 lb) Wall ball shots and Toes- At the call of "3-2-1 Go!"
to-bar. The final round will he or she moves forward
Athletes will perform 9 be the Farmer carry with and begins the set of wall
muscle-ups then 9 one dumbbell in each balls. After the 100th wall
snatches, then 7 muscle- hand, Burpee box jump ball, the athlete moves to
ups and 7 snatches, then 5 and Muscle-up. the pull-up bar and
muscle-ups and 5 completes 100 chest-to-bar
snatches. The ring height wodwell.com/wod/regionals-12-6 pull-ups. Then, the athlete
will be adjusted so that the moves to the number 20
bottom of the ring is one on the first mat and
fist higher than the tops of REGIONALS completes 100 one-legged
their fingers when standing 13.3 squats, advancing forward
with one arm extended. For Time 30 Burpee after each 20 repetitions.
Athletes will begin Muscle-Ups Then, the athlete moves to
standing under the rings. the dumbbell and performs

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At Go, they will jump to the Time Cap: 7 minutes 100 one-arm snatches,
rings and perform the advancing the dumbbell
workout as described. For this event, the athlete after every 20 repetitions.
Their result is the time to will begin on a starting After the 100th rep, the
complete the entire mat. At the call of "3-2-1 athlete moves to the finish
workout. There is a 15min Go!" the athlete will move mat and the workout is
cap. If an athlete cannot to a set of rings and begin complete.
finish in the time cap, their performing burpee muscle-
result is the time cap plus ups. After the 30th wodwell.com/wod/regionals-13-4
a one second penalty for repetition, the athlete will
each rep not completed. If move to the finishing mat
the athlete is not able to and the workout is REGIONALS
complete a single muscle- complete. 13.7
up or a single snatch, they 4 Rounds for Time 2 Rope
receive a DNF and are wodwell.com/wod/regionals-13-3
Climb (15 ft)
eliminated from the 100 foot Sprint
competition. 4 Squat Cleans (225/135
REGIONALS
lbs)
wodwell.com/wod/regionals-11-5 13.6 100 foot Sprint
For Time 100 Double
Unders Time Cap: 10 minutes
REGIONALS 50 Handstand Push-Ups
12.2 40 Toes-to-Bars For this event, the athlete
For Time 2000 meter Row 30 Shoulder-to-Overheads will begin standing on the
50 Pistols alternating One- with Axle (160/100 lbs) starting mat. At the call of
Legs 90 foot Walking Lunges "3-2-1 Go!" the athlete
30 Hang Cleans (225/135 with Axle (160/100 lbs) begins the rope climbs.
lbs) Once 2 ascents are
Time Cap: 15 minutes completed, they will run
wodwell.com/wod/regionals-12-2 across the stadium to their
For this event, the athlete barbell and perform 4
begins on the starting mat. squat cleans, then advance
REGIONALS At the call of "3-2-1 Go!" their barbell to the next
12.5 the athlete moves off their number. They will then run
mat and performs double- back across the stadium
Snatch Ladder 1 Snatch
unders. Once 100 double- and begin their second
(155/105 lb)
unders are completed, the round of rope climbs and
1 Snatch (165/115 lb)
athlete will proceed under then squat cleans. Once
1 Snatch (175/125 lb)
the wall and perform 50 the fourth round of squat
1 Snatch (185/130 lb)
handstand push-ups. Then, cleans are completed, the

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1 Snatch (195/135 lb) the athlete will move to athlete will move directly
1 Snatch (205/140 lb) the pull-up bar and to the finishing mat
1 Snatch (215/145 lb) perform 40 toes-to-bar. (without running across the
1 Snatch (225/150 lb) The athlete will then move stadium), and the workout
1 Snatch (235/155 lb) to the axle, pick up the is complete.
1 Snatch (245/160 lb) weight, and begin the
1 Snatch (255/165 lb) shoulder-to-overhead, wodwell.com/wod/regionals-13-7
1 Snatch (265/170 lb) advancing forward after
1 Snatch (275/175 lb) each 10 repetitions. Once
1 Snatch (285/180 lb) the 30th rep is completed, REGIONALS
1 Snatch (295/185 lb) the athlete will begin 14.3
lunging from the white 3 Rounds for Time 50
20 Double Unders before number to the finish line Pistols alternating each leg
each Snatch with the weight in the front 7 Muscle-Ups
rack position. After the 10 Hang Power Cleans
Athlete has 50 seconds to athlete has lunged the (175/115 lbs)
complete 20 Double weight across the
Unders and 1 snatch. If designated line and come Time Cap: 16 minutes
athlete is able to complete to full extension, they will
both movements before 50 drop the weight. They This event begins with the
seconds is up, athlete may must then move over the athlete on a starting mat.
advance to the next barbell to the finish mat to At the call of "3-2-1 Go!"
station, which starts with complete the workout. they move forward and
20 more Double Unders perform 50 pistols
and another Snatch at the wodwell.com/wod/regionals-13-6
alternating each leg (25 at
next weight. Score is each designated area),
total number of reps then move to the rings for
completed through the last REGIONALS 7 muscle-ups, then to the
snatch. If athlete is unable 14.2 barbell for 10 hang power
to perform a Snatch cleans. The athlete will
For Rounds Max Distance
weight, tie-breaker is move the bar to the next
Handstand Walk
max Double Unders in designated lifting area
the 50 second window. after finishing the hang
Time Cap: 3 minutes
power cleans. After 3
wodwell.com/wod/regionals-12-5
Athletes will begin at the rounds are completed the
starting line and will walk athlete moves to the finish
as far as possible on their mat and the event is
REGIONALS
hands without their feet complete.
touching the ground. If the
athlete kicks up to their wodwell.com/wod/regionals-14-3

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13.2 hands and travels fewer


than 10 feet this will be REGIONALS
For Load 3 Overhead
considered a false start, 14.6
Squats
and they may re-attempt For Time 50 calorie Row
from the starting line. Each 50 Box Jump Overs (24/18
Time Cap: 7 minutes
athlete will be allowed two in)
false starts. If the athlete 50 Deadlifts (180/120 lbs)
For this event, the athlete makes it the full 120 feet 50 Wall Ball Shots (20/14
will have 7 minutes to to the other side of the of lbs)
perform 3 overhead squats the stadium, they may 50 Ring Dips
at increasing weights to come down to their feet, 50 Wall Ball Shots (20/14
the highest weight kick back up in the lbs)
possible. Each athlete will opposite direction, and 50 Deadlifts (180/120 lbs)
begin with a barbell loaded start traveling back toward 50 Box Jump Overs (24/18
to one of four starting the start line. Athletes will in)
weights of their choice (see begin this event 2 minutes 50 calorie Row
below) and a stack of after completing Event 1.
plates. It will be the Time Cap: 21 minutes
wodwell.com/wod/regionals-14-2
athletes responsibility to
load the bar to the correct This event begins with the
weight each lift. Once the athlete seated on the
event begins, the barbell
REGIONALS rower. At the call of "3-2-1
may not get lighter 14.5 Go!" the athlete will row
throughout the 7 minutes. 10 Rounds for Time 1 50 calories, then will move
The men must make Legless Rope Climb (14 ft) forward to the next station
increases in 10-pound 200 foot Sprint to perform box jump overs.
increments, while the After every 10 jumps they
women must make Time Cap : 11 minutes will move the box forward
increases in 5-pound to the next designated
increments. This event begins with the area, then advance to the
athletes hand on top of barbell. At the barbell they
Athletes will not have a their round marker. At the will perform 50 deadlifts,
rack, but may get the call of "3-2-1 Go!" they advancing the barbell after
barbell into the overhead run to the rope and climb every 10 reps, then move
position using any without using their legs. forward for 50 wall-ball
technique they choose. If They will then run across shots, then move forward
the athlete uses a full the stadium to the round again to the rings. After 50
squat snatch to get the marker, advance it to the ring dips are complete, the
weight overhead that will next designated area and athlete will return through
count as the first run back to the rope for the same stations, again

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September 02, 2017

repetition, as long as all their next round. After the performing 50 reps at each
the overhead squat 10th rope climb is station and moving the
requirements are met. complete they will run barbell and box back
After a squat snatch, the across the stadium to their through the designated
athlete must perform two round marker and advance areas. When the monitor
additional overhead squats the round marker to the displays 50 calories, the
to complete the set. finish mat. When the athlete will get off the
athlete and round marker rower and move to the
Mens starting weights are on the finish mat the finish mat and the event is
(pounds): 135, 185, 225, event is complete. complete.
255 Womens starting
weights (pounds): 85, 125, wodwell.com/wod/regionals-14-5 wodwell.com/wod/regionals-14-6
155, 175

After the 7 minutes is up, REGIONALS REGIONALS


athletes will have 2 15.1 15.2
minutes to transition to the
muscle-up rings before the For Time 75 Snatches For Time 21 Thrusters
start of Event 3. (75/55 lbs) (115/75 lbs)
12 Rope Climbs (15 ft)
Time Cap: 6 minutes 15 Thrusters (115/75 lbs)
wodwell.com/wod/regionals-13-2 9 Rope Climbs (15 ft)
This event begins with the 9 Thrusters (115/75 lbs)
athlete on a starting mat. 6 Rope Climbs (15 ft)
REGIONALS At the sound of the beep,
13.5 the athlete moves forward Time Cap: 16 minutes
and performs 75 snatches
21-15-9 Reps for Time (25 at each rep mat). Once This event begins with the
Deadlifts (315/205 lbs) the last rep is complete, athlete on a starting mat.
Box Jump (30/24 in) the athlete will set the At the sound of the beep,
barbell back on the floor, the athlete moves forward
Time Cap: 8 minutes jump over it, move to the and performs thrusters.
finish mat and the event is After 21 reps are complete,
For this event the athlete
complete. they move to the rig for 12
begins on a starting mat
rope climbs. They then go
behind the barbell. At the wodwell.com/wod/regionals-15-1 back to the barbell,
call of "3-2-1 Go!" they
advance it to the next
move forward and begin
marker, and start the
the set of 21 deadlifts. REGIONALS round of 15 thrusters and 9
After completing 21
ascents. After 9 rope
deadlifts, the athlete
climbs, they will move the

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moves to the box and 15.4 barbell, advance it to the


performs 21 box jumps. next marker, and start the
For Time 250 ft Handstand
Then, they will move the final round of 9 thrusters
Walk
barbell forward and and 6 ascents. After the
perform 15 deadlifts, then final rope climb, the
Time Cap: 3 minutes
to the box for 15 box athlete moves to the finish
jumps. Then, they will This event begins with the mat and the event is
move the barbell forward athlete on a starting mat. complete.
for the 9 deadlifts, and At the sound of the beep,
then 9 box jumps. After the the athlete runs 125 feet to
wodwell.com/wod/regionals-15-2
last rep, the athlete moves their marker, kicks up and
to the finish mat and the walks 125 feet on their
workout is complete. REGIONALS
hands to the green mat,
kicks down, then walks 125 15.5
wodwell.com/wod/regionals-13-5
feet on their hands to their For Load 1 rep-max Snatch
marker. When they pass
their marker, they will kick Each athlete will have two
REGIONALS
down and run to the finish 20-second windows to
14.1 mat where the event is attempt the lift with 80
For Load 1 Rep-Max Hang complete. seconds rest between
Squat Snatch windows.
After the 3-minute time
Time Cap: 6 minutes cap, the athletes will have After Event 4, the athletes
1 minute and 40 seconds will have 1 minute and 40
to move to their platforms seconds to move to their
For this event, athletes will for Event 5. platforms, where this event
have three (3) attempts to will begin. Athletes will
establish their heaviest 1- have a 20-second window
rep hang squat snatch. At wodwell.com/wod/regionals-15-4 to attempt their max
the call of "3-2-1 Go!" snatch, with only two
athletes will have 2 athletes lifting at a time. At
minutes to load their REGIONALS the call of "3-2-1 lift,"
barbell and attempt their 15.7 the first two athletes may
first lift. They will not be For Time 15 Muscle-Ups begin their attempts. The
allowed to lift again until 1 Squat Clean (205/135 snatch must be locked out
after the 2-minute mark. lbs) and completed within the
They may not attempt 1 Squat Clean (225/145 20-second window prior to
their final lift until after the lbs) the call of "3-2-1 lift," for
4-minute mark, and the lift 1 Squat Clean (245/155 the next set of athletes.
must be completed before After all athletes have

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the 6-minute mark. lbs) made an attempt, each will


1 Squat Clean (255/165 then have another 20-
Each athlete will begin with lbs) second window to make
an empty barbell and a 1 Squat Clean (265/175 another attempt, starting
stack of plates. It will be lbs) back with the first two
the athletes responsibility athletes and rotating
to load the bar for each lift Time cap: 6 minutes through in the same
and declare the weight to fashion. Athletes will have
the judge prior to lifting. This event begins with the 80 seconds rest between
Athletes may not decrease athlete on a starting mat. their first window and their
the weight after a failed At the sound of the beep, second window.
attempt. The smallest the athlete moves forward
weight increment to the rings and performs Athletes may load the
permitted will be 5 lb. for 15 muscle-ups. They will barbell to whatever weight
both men and women. then move forward and they choose prior to their
perform 1 clean at each of first window and during
After the 6 minutes is up, a series of 5 progressively their rest period. If a
athletes will have 2 heavier barbells. Once the snatch is missed, the
minutes to transition to last barbell is cleaned, the athlete may immediately
Event 2. athlete moves to the finish re-attempt, but the lift
mat and the event is must be complete before
complete. the end of the 20-second
wodwell.com/wod/regionals-14-1
window to count.
wodwell.com/wod/regionals-15-7

REGIONALS wodwell.com/wod/regionals-15-5
14.4 REGIONALS
21-15-9-6-3 Reps For Time 16.3
Strict Handstand Push-Ups
REGIONALS
For Time 104 Wall Ball
Front Squats (195/125 lbs) 16.1
Shots (24/14 lbs)
Burpees 52 Pull-Ups For Time 0:00-2:00
10 Squat Snatches
Time Cap: 20 minutes Time Cap: 6 minutes (185/135 lbs)
2:00-4:00
This event begins with the This event begins with the 8 Squat Snatches (205/145
athlete on a starting mat. athlete on the starting lbs)
At the call of "3-2-1 Go!" mat. At the sound of the 4:00-6:00
they move forward, go beep, the athlete will move 6 Squat Snatches (225/155
under the wall and perform forward to the wall-ball lbs)
21 strict handstand push- targets (10 ft) to perform 6:00-8:00

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ups, then move to the 104 wall-ball shots. The 4 Squat Snatches (245/165
barbell for 21 front squats, first 26 reps will be lbs)
then 21 burpees jumping performed to the left of the 8:00-11:00
over the bar. After finishing target to the left, and the 2 Squat Snatches (265/175
the burpees they will next 26 reps will be lbs)
advance the barbell to the performed to the right of
next designated lifting that target. After 52 reps, Time Cap: 11 minutes
area. They then move back the athlete will switch to
to the wall and start the the target on the right, This event begins with the
round of 15s. After the completing 26 reps to the athlete on the starting
round of 3s, the athlete left and 26 reps to the mat. At the sound of the
moves to the finish mat right. When the last wall- beep, the athlete will move
and the workout is ball shot has been forward to the barbell and
complete. successfully completed, perform 10 snatches. Once
the athlete will move to the 10 snatches are
wodwell.com/wod/regionals-14-4 the pull-up bar for 52 pull- completed, they will roll
ups. Upon completing their the bar forward to the next
last pull-up, the athlete will station, add weight, then
REGIONALS move to the finish mat. perform 8 snatches. At
14.7 Time stops when the each subsequent station
athlete reaches the finish the reps will decrease
For Time 64 Pull-Ups
mat. When the 6-minute while the load increases.
8 Overhead Squats
time cap for Event 3 is Each station will also have
(205/135 lbs)
reached, athletes will have a cut-off time by which all
1 minute to return to their the reps must be
Time Cap: 6 minutes
starting mat. The clock will completed in order to
This event begins with the continue to run, and at the proceed forward. Once an
athlete on a starting mat 7:00 mark Event 4 will athlete has completed all
and at the call of "3-2-1 begin. the required reps for a
Go!" they move forward given load, they may
and perform 64 pull-ups. wodwell.com/wod/regionals-16-3 immediately advance and
They will then move do not need to wait for the
forward to the barbell and clock before moving to the
begin squatting. After 8
REGIONALS next station. Time stops
overhead squats are 16.6 when the athlete reaches
complete, the athlete will the finish mat. Athletes will
For Time 1000 meter Bike
move to the finishing mat use one barbell for the first
100 feet Handstand Walk
and the event is complete. 3 stations, adding weight
10 Overhead Squats
each time they move it
(225/155 lb)
wodwell.com/wod/regionals-14-7 forward, and will then

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September 02, 2017

500 meter Row move to a second


REGIONALS 50 Burpee Box Jump Overs preloaded barbell that they
15.3 5 Overhead Squats will use for stations 4 and
For Time 1 mile Run (225/155 lb) 5. If the athlete is cut off
50 Overhead Squats by the time cap, the score
(135/95 lbs) Time Cap: 16 minutes it the total number of reps
100 GHD sit-ups completed up to that point.
150 Double Unders This event begins with the
50 Sumo Deadlift High- athlete on the starting wodwell.com/wod/regionals-16-1

Pulls (135/95 lbs) mat. At the sound of the


100 Box Jump Overs (24/18 beep, athlete will move to
in) the Assault Air Bike and REGIONALS
ride until the monitor reads 16.4
Time Cap: 26 minutes 1.0 km. They will then
4 Rounds for Time 28
move to the end of their
Pistols
This event begins with the lane and handstand walk
15 Power Cleans (115/80
athlete on a starting mat. back towards the rig 100
lbs)
At the sound of the beep, feet. Next they will move
the athlete moves forward the first barbell into their
Time Cap: 10 minutes
to the treadmill and runs 1 lane to perform 10
mile. They will then move overhead squats, and then This event begins with the
to the barbell and perform will advance to the rower athlete on the starting
50 overhead squats (25 at for a 500 meter row. Once mat. At the sound of the
each rep mat), then to the the row has been beep, the athlete will
GHD for 100 sit-ups, then completed, the athlete will complete 28 pistols,
to their jump rope for 150 move the first box into alternating legs and
double-unders (75 at each their lane to complete 40 advancing after every 14
rep mat), then to the burpee box jump overs, reps, before moving to the
barbell for 50 sumo advancing the box every 5 barbell. They will then
deadlift high pulls (25 at reps. After completing 40 complete 15 power cleans,
each rep mat), then to the reps, they will move the advancing after 10 reps.
box. After every 20 box larger box into their lane to After completing all 15
jump overs, the athlete will complete their final 10 cleans, the athlete will
move the box forward to reps, still advancing every move the barbell forward
the next designated area. 5. With the last burpee box to the next clean station
Once the last jump is jump over complete, the before returning to the
complete, the athlete athlete will advance to the start mat to begin the next
moves to the finish mat second barbell, move it round. The athlete will
and the event is complete. into their lane and perform alternate between 28
5 overhead squats. Upon pistols and 15 power

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wodwell.com/wod/regionals-15-3 completing the last cleans for a total of 4


overhead squat, the rounds, advancing the
athlete will move to the barbell closer to the finish
REGIONALS finish mat. Time stops each round. Upon
15.6 when the athlete reaches completing the final power
5 Rounds for Time 25 the finish mat. Each clean of the fourth round,
calorie Row Burpee Box Jump Over the athlete will move to
16 Chest-to-Bar Pull-Ups begins with a burpee the finish mat. Time stops
9 Strict Deficit Handstand performed perpendicular to when the athlete reaches
Push-Ups and facing the box. At the the finish mat.
bottom of the burpee, the
Time Cap: 16 minutes chest and thighs must wodwell.com/wod/regionals-16-4
touch the ground. The
This event begins with the athlete must then jump
athlete on the green over the box, using a two- REGIONALS
starting mat. At the sound foot takeoff, and must 16.7
of the beep, the athlete will jump over the box without For Time 21 Thrusters
run to the rower and row touching it. The feet must (95/65 lbs)
25 calories, then move to go over the box, not 3 Legless Rope Climbs
the rig for 16 chest-to-bar around it. 15 Thrusters (95/65 lbs)
pull-ups, then to the wall 2 Legless Rope Climbs
wodwell.com/wod/regionals-16-6
for 9 handstand push-ups 9 Thrusters (95/65 lbs)
to complete the first round. 1 Legless Rope Climb
Prior to starting the next
round, the athlete must
REGIONALS
Time Cap: 6 minutes
advance their round 17.2
marker before returning to 21-15-9 Reps for Time This event begins with the
the rower. Once the fifth Dumbbell Snatches (80/55 athlete on the starting
round is complete, the lb) mat. At the sound of the
athlete moves to the finish Ring Dips beep, they will move
mat and the event is forward to the first barbell
complete. Time Cap: 6 minutes and perform 21 thrusters.
Once all 21 thrusters are
wodwell.com/wod/regionals-15-6 wodwell.com/wod/regionals-17-2 complete, the athlete will
move to the rope for 3
legless rope climbs.
REGIONALS REGIONALS Following the completion of
16.2 17.5 the third legless rope
10 Rounds for Time 4 Strict climb, the athlete will
21-15-9 Reps for Time
advance the barbell and

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Muscle-Ups Muscle-Ups perform 15 thrusters and


7 Strict Handstand Push- Single-Arm Dumbbell then will return to the rope
Ups Overhead Squats (80/55 for 2 legless rope climbs
12 Kettlebell Snatches lb) before advancing the bar
(70/53 lbs) one more time and
Time Cap: 11 minutes completing 9 thrusters.
Time Cap: 20 minutes With the final set of
wodwell.com/wod/regionals-17-5 thrusters complete, the
This event begins with the athlete returns one last
athlete on the starting time to the rope for 1
mat. At the sound of the RUN SWIM legless rope climb and
beep, the athlete will move RUN then moves down the lane,
forward to the rings and over the bar to the finish
For Time 1.5 mile Run
perform 4 strict muscle- mat. Time stops when the
500 meter Swim
ups. After the last muscle- athlete reaches the finish
1.5 mile Run
up is complete, the athlete mat.
will move to the handstand
Time Cap: 60 minutes
push-up wall to perform 7 wodwell.com/wod/regionals-16-7
strict handstand push-ups.
Then the athlete will move Athletes will start at the
to the kettlebell, perform AEC Center, run 1.5 miles REGIONALS
12 kettlebell snatchesall 6 to Lake Monona, swim 500 17.3
reps with one arm then all meters around a series of For Time 100 ft Dumbbell
6 reps with the other buoys, then return along Overhead Walking Lunges
armand advance the the same run course to the (80/55 lb)
kettlebell to the next round finish line at the AEC 100 Double-Unders
designation before Center. 50 Wall Ball Shots (30/20
returning to the rings to
lb)
start the next round. Upon The athletes score is the
10 Rope Climbs (15 ft)
completing 10 rounds, the total time it takes for them
50 Wall Ball Shots (30/20
athlete will move to the to complete the event.
lb)
finish mat. Time stops
100 Double-Unders
when the athletes foot hits
wodwell.com/wod/run-swim-run 100 ft Dumbbell Overhead
the finish mat. If the
Walking Lunges (80/55 lb)
athlete is cut off by the 20
minute time cap, the score
STEEL RAIN Time Cap: 16 minutes
will be the total number of
reps completed within the For Time 21 Wall Ball Shots wodwell.com/wod/regionals-17-3
20 minutes. (9/6 kg)
21 Cleans (50/35 kg)

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wodwell.com/wod/regionals-16-2 15 Wall Ball Shots (9/6 kg)


15 Cleans (50/35 kg) REGIONALS
9 Wall Ball Shots (9/6 kg) 17.6
REGIONALS 9 Cleans (50/35 kg) For Time 30/25 calorie Air
16.5 9 Bar Muscle-Ups Bike
3 Rounds for Time 400 9 Thrusters (50/35 kg) 20 Burpee Box Jump-Overs
meter Run 7 Bar Muscle-Ups (30/24 in)
40 GHD Sit-Ups 7 Thrusters (50/35 kg) 10 Sandbag Cleans
7 Deadlifts (405/275 lbs) 5 Bar Muscle-Ups (150/100 lb)
5 Thrusters (50/35 kg)
Time Cap: 16 minutes Time Cap: 6 minutes
Time cap: 15 minutes
This event begins with the wodwell.com/wod/regionals-17-6
athlete on the starting Every rep not completed
mat. At the sound of the under the time cap of 15
beep the athlete will move minutes will have a 1 SHOTS FIRED
forward to the second penalty.
3 Rounds For Time 60
TrueFormtreadmill to begin Double-Unders
wodwell.com/wod/steel-rain
the first 400-m run. Once 30/20 calorie Row
the monitor reads 0.4 km, 10 Ground-to-Overheads
they will advance to the (70/50 kg)
THE TRIPLE 8
GHD to perform 40 GHD
sit-ups and then to the With a Running Clock in 10 Time cap: 12 minutes
barbell to perform 7 minutes AMRAP from 0:00-
deadlifts. They will then 6:00: Every rep not completed
advance the barbell to the 8 Snatches (40/30 kg) under the time cap will
next section before 8 Toes-to-Bars have an additional 1
returning to the treadmill 8 Box Jumps (24/20 in) second for penalty.
to begin the next round.
Upon completing the last Then, from 6:00-10:00: wodwell.com/wod/shots-fired
deadlift in the third round, 1 rep max Hang Snatch
the athlete will move to
the finish mat. Time stops Directly after the 6-minute THE BEACH
when the athlete reaches AMRAP (part A), take 4
For Time 250 yard Swim
the finish mat. mins to establish a 1 rep
50 Kettlebell Thrusters
max Hang Snatch (part B).
(35/24 lb)
wodwell.com/wod/regionals-16-5 Any type of Hang Snatch is
30 Burpees
permitted - for example,
500 yard Swim
hang snatch, hang power
30 Burpees
snatch, hang muscle

page 29 of 111
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September 02, 2017

REGIONALS snatch. Only 1 bar can be 50 Kettlebell Thrusters


used for this workout. The (35/24 lb)
17.1
athlete must change their 250 yard Swim
For Time 1,200 meter Run owns weights and clips
must be used. wodwell.com/wod/the-beach
Then, 12 Rounds of:
4 Strict Handstand Push- wodwell.com/wod/the-triple-8
Ups TRIANGLE
8 Chest-to-Bar Pull-Ups COUPLET
12 Air Squats WZA ONLINE
15-10-6 Reps for Time
CHALLENGE Thrusters (165/115 lb)
All with a weight vest
(20/14 lb)
17.1 Bar Muscle-Ups
6 Reps For Load 1 Clean
Time cap: 25 minutes 1 Front Squat Time Cap: 10 minutes
1 Shoulder-to-Overhead
1 Back Squat Athletes will complete 15
wodwell.com/wod/regionals-17-1
1 Shoulder-to-Overhead thrusters, then 15 bar
muscle-ups, 10 thrusters
REGIONALS Athlete must find their max and 10 bar muscle-ups,
weight for the full 5 reps then 6 thrusters and 6 bar
17.4
(known as "Bear Complex") muscle-ups. After each
For Time 60 ft Handstand round, the athlete will
without dropping the bar.
Walk advance the barbell
Squat Clean into the Front
10 Toes-to-Bars forward to the next rep
Squat is acceptable. Any
10 Double Kettlebell mat. The event is complete
style Shoulder-to-Overhead
Deadlifts (150/106 lb) when the athlete finishes
is acceptable (including
60 ft Handstand Walk their last bar muscle-up
thruster-jerks). See also:
12 Toes-to-Bars and crosses the finish line.
"Bear Complex"
12 Double Kettlebell
Deadlifts (150/106 lb) wodwell.com/wod/wza-online- wodwell.com/wod/triangle-
60 ft Handstand Walk challenge-17-1 couplet
14 Toes-to-Bars
14 Double Kettlebell
Deadlifts (150/106 lb) WZA ONLINE WZA ONLINE
60 ft Handstand Walk CHALLENGE CHALLENGE
16 Toes-to-Bars 17.2
17.5
16 Double Kettlebell
AMRAP in 17 minutes 20 AMRAP in 7 minutes 21-15-
Deadlifts (150/106 lb)
Handstand Push-Ups 9 Reps of:
20 Pistols Deadlifts (225/155 lb)
Time Cap: 11 minutes

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wodwell.com/wod/regionals-17-4 20 Pull-Ups Overhead Squats (135/105


20 Wall Balls (20/14 lbs) lb)
(10ft)
ROPE 50 Double-Unders after
CHIPPER For the pistols alternate each Round
legs after each good
For Time 200 meter SkiErg
repetition. Complete 21 Deadlifts, 21
50/40 Double-Unders
Overhead Squats and 50
200 meter Row
wodwell.com/wod/wza-online- Double-Unders, then 15
50/40 Double-Unders challenge-17-5 Deadlifts, 15 Overhead
0.4 mile Assault Air Bike
Squats and 50 Double-
50/40 Double-Unders
Unders, then the set of 9
200 meter Row
Deadlifts, 9 Overhead
50/40 Double-Unders
Squats, 50 Double-Unders.
200-m SkiErg
Repeat until time is up.
90-ft. sled pull (310 / 220
lb.)
wodwell.com/wod/wza-online-
challenge-17-2
Time Cap: 11 minutes

Athletes will use a jump WZA ONLINE


rope with a weighted
CHALLENGE
handle. Men will complete
50 rotations with the rope. 17.6
Women will complete 40 AMRAP in 15 minutes 10-8-
rotations with the rope. 6-4-2 Reps of
Hang Power Cleans
wodwell.com/wod/rope-chipper (ascending weight)
Lateral Over-the-Bar
Burpees
SQUAT CLEAN Toes-to-Bar
PYRAMID
Starting weight is 135/95
For Time 10 Squat Cleans
lbs. After finishing the
(245/165 lb), by 2:00
round of 2 reps, increase
8 Squat Cleans (265/180
the weight and start again
lb), by 4:00
on the round of 10 at
6 Squat Cleans (285/195
165/115 lbs, then 185/125,
lb), by 6:00
205/135, 225/145,
4 Squat Cleans (305/205
245/155.
lb), by 8:00

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2 Squat Cleans (325/215 wodwell.com/wod/wza-online-


challenge-17-6
lb), by 11:00

Similar to Event 1 at this


2016's regionals, athletes
will progress through 5
stations at increasing
weights with decreasing
reps. Athletes who do not
complete all the reps at a
given bar before the cut-off
time will be given credit for
the reps they completed at
their last bar and then
ranked based on the time
at which they finished their
last full segment.

wodwell.com/wod/squat-clean-
pyramid

THE
SEPARATOR
For Time For Men:
12 Ring Handstand Push-
Ups
15 Back Squats (225 lb)
20 Burpees
9 Ring Handstand Push-
Ups
18 Front Squats (205 lb)
20 Burpees
6 Ring Handstand Push-
Ups
21 Overhead Squats (185
lb)
20 Burpees

For Women:

page 32 of 111
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September 02, 2017

15 Back Squats (165 lb)


20 Burpees
6 Ring Handstand Push-
Ups
18 Front Squats (145 lb)
20 Burpees
4 Ring Handstand Push-
Ups
21 Overhead Squats (125
lb)
20 Burpees
2 Ring Handstand Push-
Ups

Time Cap: 16 minutes

wodwell.com/wod/the-separator

TRIPLE-G
CHIPPER
For Time 100 Pull-Ups
80 GHD Sit-Ups
60 Pistols (alternating legs)
40 calorie Row
20 Dumbbell Push Presses
(100/70 lb)

Time Cap: 15 minutes

Athletes will complete 100


pull-ups, 80 GHD sit-ups,
60 one-legged squats, 40
calories on the rower, 20
dumbbell push presses,
then cross the finish line.

The athletes score is the


total time it takes for them

page 33 of 111
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September 02, 2017

to complete the event.

wodwell.com/wod/triple-g-
chipper

WZA ONLINE
CHALLENGE
17.3 & 17.4
For Load and Reps in 19
minutes From 0:00-5:00:
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.

wodwell.com/wod/wza-online-
challenge-17-3-17-4

page 34 of 111
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September 02, 2017

WZA ONLINE
CHALLENGE
17.7
For Time 1,000 meter Row
15/12 Ring Muscle-Ups
30 Thrusters (95/65 lbs)

wodwell.com/wod/wza-online-
challenge-17-7

BENCHMARKS & TRIBUTES

12 DAYS OF 12/31 (NEW 1775


CHRISTMAS YEARS EVE) As Many Rounds As
For Time 1 Sumo Deadlift For Time 31 Push Press Possible (AMRAP) in 60
High-Pull (75/55 lbs) (75/55 lbs) minutes 17 Power Cleans
2 Thrusters (75/55 lbs) 31 Pull-Ups (135/95 lbs)
3 Push Press (75/55 lbs) 31 Snatches (75/55 lbs) 75 Air Squats
4 Power Cleans (75/55 lbs) 31 Sit-Ups
5 Power Snatches (75/55 31 Toes-to-Bar At the end of each round,
lbs) 31 Push-Ups unload the barbell and
6 Kettlebell Swings (53/35 31 Box Jumps (24/20 in) carry it 200 meters away.
lbs) 31 Back Squats (75/55 lbs) Return to the plates and
7 Pull-Ups 31 Unbroken Double- then carry one forward to
8 Knees-to-Elbows Unders the barbell. Retrieve the
9 Box Jumps (24/20 in) 31 Thrusters (75/55 lbs) second plate, carry it
10 Double Unders 31 Lunges forward and reload the
11 Burpees 31 Burpees barbell for the next round.
12 Overhead Walking
wodwell.com/wod/1775
Lunges (45/25 lbs Plate) Then, 365 meter Row

Like the song the 12 Days Double-Unders must be


of Christmas," complete unbroken. If athlete trips
21-15-9
each exercise in ascending before completing 31, start
order then work back down the Double-Unders over.

page 35 of 111
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September 02, 2017

to 1, adding one exercise wodwell.com/wod/12-31


COMPLEX
per round. Like this: 1; 2-1;
For Time 8 Deadlifts
3-2-1; 4-3-2-1; etc - for a
1776 TEAM (155/105 lbs)
total of 364 reps.
7 Cleans (155/105 lbs)
For Time (in a Team of
6 Snatches (155/105 lbs)
wodwell.com/wod/12-days- Three) Kettlebell Swings
christmas 8 Pull-Ups
(53/35 lb)
7 Chest-to-Bar Pull-Ups
Box Jumps (24/20 in)
6 Bar Muscle-Ups
Air Squats
1776
Push-Ups
6 Deadlifts (155/105 lbs)
4 Rounds For Time 17 Burpees
5 Cleans (155/105 lbs)
Overhead Walking Lunges Pull-ups
4 Snatches (155/105 lbs)
(45/25 lb Plate) Sit-Ups
6 Pull-Ups
7 Ring Dips Row (calories)
5 Chest-to-Bar Pull-Ups
6 Thrusters (135/95 lb) Double-Unders
4 Bar Muscle-Ups
Wall Balls (20/14 lb)
wodwell.com/wod/1776 Ball Slams (30/20 lb)
4 Deadlifts (155/105 lbs)
Dumbbell Push Press
3 Cleans (155/105 lbs)
(45/35 lb)
22 2 Snatches (155/105 lbs)
4 Pull-Ups
AMRAP in 22 minutes 22 As a team, complete a
3 Chest-to-Bar Pull-Ups
Wall Balls (20/14 lbs) total of 1776 reps of all
2 Bar Muscle-Ups
22 Power Snatches (75/55 movements, in any order.
lbs) Athlete will perform 21
22 Box Jumps (24/20") Multiple partners may work
reps (8+7+6=21) of
22 Push Press (75/55 lbs) at a time, but everyone
Deadlift/Clean/Snatch then
22 calorie Row must work together on the
Pull-Ups/Chest-to-Bar Pull-
same movement and move
Ups/Bar Muscle-Ups; then
wodwell.com/wod/22 to the next one together.
15 reps (6+5+4=15); then
The only requirements are
9 reps (4+3+2=9).
that the team not complete
7/7 more than 200 reps of any wodwell.com/wod/21-15-9-
For Time with a Running one movement, and each complex
Clock 0:00-1:00 Rest in team member must
Silence, in memory of complete at least 10 reps
those killed of each movement. 7/4/1776
1:00-2:00 7 Squat Cleans 7 Rounds For Time 4 Bench
wodwell.com/wod/1776-team
(50/35 kg) Presses (245/165 lb)
2:00-3:00 7 Strict Presses 17 Hip Extensions
(50/35 kg)

page 36 of 111
690 BENCHMARK WODS
September 02, 2017

3:00-4:00 5 Overhead Cash Out: 76 calorie Row


Squats (50/35 kg) 32
4:00-7:00 52 Pull-Ups 4 Rounds for Time 4 Rope wodwell.com/wod/741776
Climbs (15 ft)
Starting at 7:00: 9 Wall Ball Sit-Ups (20/14
1 mile Run lb, 5 ft target) ADONIS
12 Thrusters (100/70 lb) For Time 21-15-9 Reps of:
Athlete must move on to 400 meter Weighted Run* Pull-Ups
the next movement at the Ring Dips
time indicated. Once each Round 1 Run with two Back Squats (135/95 lb)
block of work is completed, 25/15 lb plates
rest until the next one Round 2 Run with 45/35 lb Start each round with a
starts. For any reps not bar 600 meter Run
completed in the allotted Round 3 Run with two
block of time, subtract 25/15 lb plates Perform back squats from
them from your time score Round 4 Run with 45/35 lb a rack.
(eg: 14:23 -6 Reps). bar
wodwell.com/wod/adonis
wodwell.com/wod/77 Start with the bar and
plates assembled. Each
round for the run athlete AMERICAN
AIR FORCE must disassemble the bar DREAM
For Time 20 Thrusters and plates and run with the
AMRAP in 20 minutes
(95/65 lbs) specified item(s) for the
Ascending Ladder of:
20 Sumo Deadlift High- 400 meter run/carry. After
Power Cleans (200/140 lb)
Pulls (95/65 lbs) completing each of the 4
Muscle-Ups
20 Push Jerks (95/65 lbs) rounds the bar and plates
20 Overhead Squats (95/65 must be reassembled. Start with one rep of each
lbs) Athlete must then finish on movement in the first
20 Front Squats (95/65 lbs) top of a 24 plyo box to minute. Add one rep of
stop the clock. each per round (1,1; 2,2;
4 Burpees at the top of 3,3; 4,4; etc...). Score is
each minute wodwell.com/wod/32
the number of rounds
completed; tie-breaker is
Do 4 burpees every the time the final round is
minute, including at the 9/11 TRIBUTE
completed.
start of the WOD, before WOD
continuing the barbell For Time 2001 meter Run wodwell.com/wod/american-
work. Athlete is allowed to 11 Box Jumps (30/24 in) dream
move to the next barbell 11 Thrusters (125/85 lbs)

page 37 of 111
690 BENCHMARK WODS
September 02, 2017

skill once an he/she has 11 Chest-to-Bar Pull-Ups


completed all 20 reps of 11 Power Cleans (170/115 ARIANA
the previous barbell lbs) 3 Rounds for Time 10
movement. Athlete is 11 Handstand Push-Ups Deadlifts (225/155 lb)
allowed to move to the 11 Kettlebell Swings (2/1.5 21 Wall Ball Shots
next barbell skill once an pood) 20 calorie Row
he/she has completed all 11 Toes-to-Bar 14 Overhead Squats
20 reps of the previous 11 Deadlifts (170/115 lbs) (135/95 lb)
movement. If the minute 11 Push Jerks (110/75 lbs) 19 Toes-to-Bars
clock beeps during a 2001 meter Row
repetition the athlete will wodwell.com/wod/ariana
complete their rep and Athletes may start with
then start their 4 burpees. Row and end with Run, or
start with Run and end ASSAULT ON
wodwell.com/wod/air-force with Row. FRAN
21-15-9 Reps for Time
wodwell.com/wod/911-tribute-
Thrusters (115/85 lbs)
ANGELA wod
Chest-to-Bar Pull-Ups
For Time 48 Burpees Assault Bike (Calories)
ALEXANDER
Then 3 Rounds of: wodwell.com/wod/assault-on-fran
10 Pull-Ups
LOPEZ
16 Thrusters (95/65 lbs) 3 Rounds for Time 40
16 Deadlifts (155/105 lbs) Burpees BAMF V2
600 meter Run 30 Kettlebell Swings (55/35
For Time 21 Push Jerks
lb)
(185/125 lb)
Then: 20 Box Jumps (24/20 in)
15 Push Press (155/105 lb)
48 Sit-Ups 10 Pull-Ups
9 Strict Press (115/80 lb)

wodwell.com/wod/angela Buy In and Cash Out with: Use one barbell, from the
1 mile Run ground (no rack). Athlete
must change loads.
ARMBLASTER wodwell.com/wod/alexander-
lopez
2000 wodwell.com/wod/bamf-v2

AMRAP in 8 minutes 12
Ring Dips ANNIE, ARE
10 Strict Presses (20/15 kg BASELINE
YOU OK?
bar) For time 500 Meter Row
8 Thrusters (20/15 kg bar) 21-15-9 Reps for Time Row 40 Air Squats
(for Calories)

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6 Push-Ups Thrusters (65/45 lbs) 30 Sit-Ups


4 Kettlebell Sumo Deadlift Medicine Ball Cleans 20 Push-Ups
High-Pulls (24/20 kg) (20/14 lbs) 10 Pull-Ups
Sumo Deadlift High-Pulls
wodwell.com/wod/armblaster- (65/45 lbs) aka: "CrossFit Baseline."
2000 Wall Balls (20/14 lbs) CrossFit recommends you
Burpees re-test this every 3
months. One variant of this
BAD KARMA wodwell.com/wod/annie-ok WOD substitutes the 500m
For Time 50-40-30-20-10 Row with a 400m Run.
reps of Barbell Curls (45/35 Times should be
lb) ARMISTICE comparable either way.
10-20-30-40-50 reps of AMRAP in 11 minutes 11
Kettlebell Swings (1.5/1 wodwell.com/wod/baseline
Power Cleans (135/95 lbs)
pood) 11 Burpees Over the Bar
19 Deadlifts (135/95 lbs)
Alternate movements. 18 Pull-Ups
BEAST 12
Start with 50 reps of For Time 25 Walking
Barbell Curls, then move to wodwell.com/wod/armistice Lunges
the 10 Kettlebell Swings, 20 Pull-Ups
then 40 Barbell Curls and 50 Box Jumps (20 in)
20 Kettlebell Swings, and BAMF 20 Double-Unders
so on. 25 Ring Dips
For Time 21 Back Squats
(225/145 lb) 20 Knees-to-Elbows
wodwell.com/wod/bad-karma 30 Kettlebell Swings (2/1.5
15 Front Squats (205/135
lb) pood)
9 Overhead Squats 30 Sit-Ups
BAMF V3 20 Dumbbell Hang Squat
(185/135 lb)
For Time 21 Pull-Ups Cleans (35/25 lb)
15 Chest-to-Bar Pull-Ups Use one barbell, from the 25 Back Extensions
9 Bar Muscle-Ups ground (no rack). Athlete 30 Wall Ball Shots (20/14
must change loads. lb)
wodwell.com/wod/bamf-v3 3 Rope Climbs (15ft)
wodwell.com/wod/bamf
wodwell.com/wod/beast-12
BATHGATE
PTSD BAR FIGHT
AMRAP in 20 minutes 2
BERGERON
AMRAP in 22 minutes 1
min Pull-Ups mile Run
1 min Air Squats 10 Clean-and-Jerks

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1 min Kettlebell Swings (225/155 lb) BEEP TEST


(24/16 kg) 10 Clean-and-Jerks
EMOM for as Long as
1 min Double Unders (185/135 lb)
Possible 7 Thrusters (75/55
1 min Push-Ups 10 Clean-and-Jerks
lbs)
1 min Sit-Ups (155/105 lb)
7 Pull-Ups
1 min Lunges (40/20 kg) Max Reps Clean-and-Jerks
7 Burpees
1 min Strict Presses (30/15 (135/95 lb)
kg) Each minute on the minute
1 min Mountain Climbers wodwell.com/wod/bar-fight
(EMOM), starting at the top
1 min Dumbbell Push of the minute, complete
Pressses (20/10 kg) one round. Rest the
1 min Box Jumps (24/20 in) BEAR
remainder of the minute.
1 min Shuttle Runs (10 m) COMPLEX Score is total number of
1 min Wall Balls (9/6 kg) 5 Rounds For Load rounds completed before
1 min Ball Slams (9/6 kg) Complete 7 Unbroken Sets becoming unable to
1 min Burpees of this Complex: complete a round before
1 min Bench Presses 1 Power Clean the start of the next
(50/35 kg) 1 Front Squat minute.
1 min Deadlifts (80/60 kg) 1 Push Press
1 min Wall Sit 1 Back Squat wodwell.com/wod/bergeron-
1 min Plank Hold 1 Push Press beep-test
1 min Rope Climbs (15 ft)
1 min Toes-to-Bar Complete all 5 movements
1 min Dumbbell Snatches for 1 repetition of the BIG MAMA
(25/15 kg) complex. Complete the TABATA
complex 7 times, unbroken Four Tabatas in 16 minutes
Score is total reps (without letting go of the
completed of all Wall Balls (20/14 lb)
bar or resting it on the Toes to Bar
movements. For Wall Sit ground) for 1 round.
and Plank count 1 rep per Row (Calories)
Complete 5 unbroken Power Cleans (135/95 lb)
second in static hold (do rounds, increasing the
not count transition or rest weight and resting as Each Tabata is 8 rounds of
time). needed between each :20 seconds of work, :10
round. Score is max weight seconds of rest. Complete
wodwell.com/wod/bathgate-ptsd
used for your 5th unbroken 8 full rounds of each
round. movement prior to starting
BEAST MODE the next (:10 seconds rest
wodwell.com/wod/bear-complex between movements).
Score is total reps (eg:

page 40 of 111
690 BENCHMARK WODS
September 02, 2017

24 141) but also count reps of


BEAUTY & THE each movement (eg: 38,
For Time (with a Partner)
BEAST 42, 34, 27)
50 Walking Lunges
40 Pull-Ups For Time 30 Clean-and-
wodwell.com/wod/big-mama-
100 Box Jumps (20 in) Jerks (205/145 lbs)
tabata
40 Double-Unders
50 Ring Dips Then, at the 6:00 mark:
36 Strict Handstand Push-
40 Knees-to-Elbows BLOOD
60 Kettlebell Swings (2/1.5 ups
36 Calorie Row THIRSTY
pood)
60 Sit-Ups 24 Axel Hang Power 5 Rounds for Time: 600
40 Dumbbell Hang Squat Snatches (105/75 lbs) meter Run
Cleans (35/25 lb) 24 Bar-Facing Burpees 40 Russian Kettlebell
50 Back Extensions 12 Overhead Squats Swings (2/1.5 pood)
60 Wall Ball Shots (20/14 (205/145 lbs) 20 Air Squats
lb) 12 Bar Muscle-ups
wodwell.com/wod/blood-thirsty
6 Rope Climbs (15 ft)
Part 1 ("Beauty") is Heavy
One partner works while "Grace." Part 2 is "The
the other rests. Box jump Beast." Athlete must BRANCA
height is the same for men complete "Beauty" in For Time 100 Double-
and women. under 6:00 in order to Unders
continue on to "The Beast." 100 Push-Ups
wodwell.com/wod/beast-mode-24 100 Thrusters (40/25 kg)
wodwell.com/wod/beauty-the-
100 Sit-Ups (10/5 kg)
beast
100 Air Squats
BERGERON 1000 meter Row
OPEN TEST BIG CLEAN wodwell.com/wod/branca
AMRAP in 20 minutes 50 COMPLEX
Wall Ball Shots (20/14 lb)
6 Sets for Max Load High
50 Double Unders
Hang Clean + Hang Clean BSU
40 Box Jumps
+ Clean + Push Press 3 Rounds for Time 7
40 Toes-to-Bars
High Hang Clean + Hang Thrusters (165/110 lbs)
30 Chest-to-Bar Pull-Ups
Clean + Clean + Push Jerk 15 Muscle-Ups
30 Burpees
High Hang Clean + Hang 10 Power Snatches
20 Power Cleans (145/100
Clean + Clean + Split Jerk (165/110 lbs)
lb)
20 Jerks (145/100 lb)
One set consists of all 12 wodwell.com/wod/bsu
10 Power Snatches
reps. Try not to drop the

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September 02, 2017

(145/100 lb) bar during the entire set. If


10 Muscle-Ups you must drop after the CHRISTINA
overhead movements, its AMRAP in 20 minutes 9
wodwell.com/wod/bergeron- allowed - just be quick to Pull-ups
open-test get back on the bar. Rest 9 Squat Cleans (95/65 lbs)
as needed between sets 9 Kettlebell Swings (1.5/1
and try to increase weight pood)
BLACK AND after each set. All cleans 9 Toes-to-Bar
BLUE must be full/squat cleans 9 Push Press (95/65 lbs)
5 Rounds for Time 10 (power cleans are not 9 Burpees
Power Cleans (135/95 lb) allowed).
10 Burpees wodwell.com/wod/christina
wodwell.com/wod/big-clean-
complex
wodwell.com/wod/black-and-blue
CROSSFIT 3D
REMEMBRANCE
BOAT RACE BLACKJACK
DAY
3 Rounds for Time 500 For Time 20 Push-Ups, 1
Sit-Ups AMRAP in 18 minutes 11
meter Row Hang Power Snatches
400 meter Run 19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups (35/25 kg)
...continue this pattern 11 Burpees
Rest 3 minutes between 11 Thrusters (35/25 kg)
rounds until...
2 Push-Ups, 19 Sit-Ups 11 Pull-Ups

Score is total time, 1 Push-Ups, 20 Sit-Ups


At 11:00:
including rest, to complete
Each round consists of 21 1 minute Rest in Silence
all three rounds.
reps (aka: "blackjack") for
wodwell.com/wod/crossfit-3d-
wodwell.com/wod/boat-race a total of 441 reps in the
remembrance-day
workout.

BRANDONS wodwell.com/wod/blackjack
CROSSFIT
BAD DAY TOTAL II
3 Rounds for Time 15 BOTTLE Sum of the Best of Each
Overhead Squats (95/65 ROCKET Lift Clean
lbs) Bench Press
15 L-Pull-Ups For Time 25 Burpees
Overhead Squat
15 Split Jerks (95/65 lbs) 25 Power Cleans (135/95
15 Knees-to-Elbows lb)
aka: "The Other Total," this
25 Burpees

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September 02, 2017

15 Squat Hang Cleans 7 Wall Ball Shots (20/14 lb) WOD is a variant of
(95/65 lbs) at the top of each minute "CrossFit Total" Athlete
15 Back Extensions (25/10 gets 3 attempts at each
lbs plate) Workout starts with lift. Weight must increase
burpees. At the top of each after each successful
wodwell.com/wod/brandons-bad- minute (starting at the 1- attempt at each
day minute mark) perform 7 movement. Weight may
wall ball shots, then not be decreased after first
continue the workout attempt. A failed rep
CALVARIO where you left off. counts as an attempt.
Three AMRAPs in 24 Score is the total of max
minutes AMRAP in 6 wodwell.com/wod/bottle-rocket effort on all three lifts.
minutes: Clean is from the ground,
5 Sumo Deadlift High-Pulls power or full/squat.
(60/40 kg) BROOMSTICK
10 Hang Squat Cleans MILE wodwell.com/wod/crossfit-total-ii
(60/40 kg) For Time 25 Back Squats
15 Push Presses (60/40 kg) 25 Front Squats
25 Overhead Squats
DAN
Rest 3 minutes 400 meter Run 4 Rounds for Load and
25 Shoulder Presses Time 21 Overhead Squats
Then, AMRAP in 6 minutes: 25 Push Presses 400 Meter Run
50 Double-Unders 25 Push Jerks
100 meter Shuttle Sprint 400 meter Run Athlete selects the weight
250 meter Row 50 Hang Cleans for overhead squats. Score
400 meter Run is load and time as pounds
Rest 3 minutes 50 Snatches per second (ex: 135/13:05
400 meter Run = 135/785 = .172 lbs/sec).
Then, AMRAP in 6 Minutes:
15 Pull-Ups Perform all movements wodwell.com/wod/dan
30 Box Jump-Overs (60/50 except the run with a PVC
cm) pipe (or broomstick). An
45 Air Squats advanced variant of this DELIGIANNIS
WOD is "PainStorm XII" SANDBAG
Complete all three AMRAPs (aka: Olympic Bar Mile) For Time 100 Sandbag Get-
including rest between
Ups
each with a running clock. wodwell.com/wod/broomstick-
100 Sandbag Cleans
Score is the total number mile
100 Sandbag Squats
of points for all three parts.
100 Ground-to-Shoulder
For the first and third

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AMRAPs, assign one point Loads


per rep. For the second CAPTAIN 100 Shoulder Presses
AMRAP, assign one point MUSTACHE 100 Sandbag Sit-Ups
for every 10 reps (eg: 50 3 Rounds for Time 9 1 mile Sandbag Run
DU = 5; 100 Shuttle Sprint Deadlifts (185/125 lb) 100 Push-Ups
= 10; 250 meter Rowing = 12 Burpees 100 Pull-Ups
25). 15 Box Jump (24/20 in) 100 4-count Mountain
200 meter Run Climbers
wodwell.com/wod/calvario 100 4-count Flutter Kicks
Buy In: 50 Double Unders 1 mile Sandbag Run
Buy Out: 1 Rope Climb (15
CINDY FULL OF ft) Use 40% bodyweight
GRACE sandbag.
3 Cycles, For Time: 3 After the clock starts,
wodwell.com/wod/deligiannis-
Rounds of "Cindy"* athlete must perform 50
sandbag
10 Clean-and-Jerks (135/95 double-unders before
lbs) moving on to the 3-rounds
of burpees, box jumps and
DREAM
*1 round of "Cindy" is 5 run. After the 3 rounds are
complete, athlete moves CRUSHER
Pull-Ups, 10 Push-Ups, 15
Air Squats. This workout is directly to the rope climb. As Many Reps as Possible
a combination of The clock stops when the in 10 minutes 6 Thrusters
"Cindy" and "Grace." Once athlete touches the 15 foot (135/95 lbs)
completed the athlete will mark on the rope. 9 Power Snatches (135/95
have done 9 rounds of lbs)
"Cindy" and a full "Grace." wodwell.com/wod/captain- 12 Power Cleans (135/95
mustache lbs)
wodwell.com/wod/cindy-full- 15 Pull-Ups
grace 18 American Kettlebell
CLAUDIA Swings (53/35 lbs)
5 Rounds for Time 20 21 Handstand Push-Ups
CROSSFIT Dumbbell Swings (55 lbs) 18 American Kettlebell
FOOTBALL 400 Meter Run Swings (53/35 lbs)
TOTAL 15 Pull-Ups
wodwell.com/wod/claudia 12 Power Cleans (135/95
For Load 1 rep max Power
lbs)
Clean
9 Power Snatch (135/95
1 rep max Back Squat CROSSFIT lbs)
1 rep max Bench Press
6 Thrusters (135/95 lbs)
1 rep max Deadlift

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After the warm up, you TOTAL If athlete completes the


have 3 attempts to reach a second round of 6
Sum of the Best of Each
1 rep max for each of the Thrusters under 10
Lift Back Squat
following movements. Add minutes, score is the time
Shoulder Press
the highest weight lifted it took to complete that
Deadlift
for each lift and that gives work. Otherwise score is
you your CrossFit Football Athlete gets 3 attempts at total number of reps
Total. each lift. Weight must completed under 10
increase after each minutes.
wodwell.com/wod/crossfit-
football-total
successful attempt at each
wodwell.com/wod/dream-crusher
movement. Weight may
not be decreased after first
CYRUS, ELI, attempt. A failed rep
ETERNIA
counts as an attempt.
JANIE, LIAM AND AMRAP in 16 minutes 16
There is no time limit for
MARY each lift or for the length of Burpees
Five 5-minute AMRAPs in the session in which they 16 Thrusters (40/25 kg)
25 minutes From 0:00-5:00 are all performed, but they 16 Front Rack Lunges
16 calorie Row must all be performed (40/25 kg) (alternating)
16 Box Jumps (24/20 in) during one session (i.e.,
wodwell.com/wod/eternia
athlete cannot leave the
From 5:00-10:00 area to rest or perform
16 Thrusters (75/53) other activities between
the three lifts).
FATAL 40
16 Pull Ups
For Time 40 Wall Balls
From 10:00-15:00 wodwell.com/wod/crossfit-total (20/14 lb)
16 Burpees 40 Hang Cleans (95/65 lb)
16 Dumbbell Snatches 40 Pull-Ups
(45/25 lbs) D-DAY 40 Deadlifts (95/65 lb)
REMEMBRANCE 40 Push-Ups
From 15:00-20:00 40 Box Jumps (24/20 in)
WOD
16 Mountain Climbers 40 Kettlebell Swings (1.5/1
For Time 1944 meter Row pood)
16 Kettlebell Swings (53/35
lbs) 40 Toes-to-Bar
Then, 6 Rounds of: 40 Air Squats
30 Burpees 40 Hang Snatches (95/65
From 20:00-25:00
30 Sit-Ups lb)
16 Push-Ups
30 Double-Unders 40 Double-Unders
16 Sit-Ups
30 Walking Lunges 40 Sit-Ups
With a running clock, 40 Burpees

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perform as many Time Cap: 50 minutes 400 meter Run at start and
repetitions as possible after each 40-rep
(AMRAP) of each section, wodwell.com/wod/d-day- movement
during the time allotted. remembrance-wod

Score is total number of Total run distance is 3.5


repetitions (1 calorie on miles
the rower = 1 rep). DEE
4 Rounds For Time 40 Air wodwell.com/wod/fatal-40
wodwell.com/wod/cyrus-eli- Squats
janie-liam-mary 30 Hand-Release Push-Ups
20 Burpees FILTHY FIFTY
400 meter Run For Time 50 Box Jumps
DEATH (24/20 in)
BYANYTHING wodwell.com/wod/dee 50 Jumping Pull-Ups
EMOM For as Long as 50 Kettlebell Swings (1/.75
Possible 1 Rep in the first pood)
minute
DOCE 50 Walking Lunges
2 Rep in the second minute Three 4-minute AMRAPs in 50 Knees-to-Elbows
3 Rep in the third minute 20 minutes From 0:00- 50 Push Press (45/35 lbs)
etc. 4:00: 50 Back Extensions
27 calorie Row 50 Wall Balls (20/14 lbs)
Choose any single 21 Power Cleans (135/95 50 Burpees
movement (pull-ups, lb) 50 Double-Unders
thrusters, burpees, cleans, 15 Burpee Box Jump-Overs
snatches, rope climbs, (24/20 in) wodwell.com/wod/filthy-50
etc.). Then, each minute on
the minute (EMOM), 4 minute Rest
starting at the top of the FRANTASY
minute, with 1 repetition in From 8:00-12:00: LAND
minute 1, complete one 27 calorie Row For Time 21-15-9 reps of:
more repetition per minute 21 Power Cleans (115/80 Thrusters (95/65 lbs)
each subsequent minute (2 lb) Pull-Ups
reps from 1:00-2:00, 3 reps 15 Burpee Box Jump-Overs
from 2:00-3:00, etc.). (24/20 in) 15-12-9 reps of:
Continue until you can no Thrusters (115/85 lbs)
longer complete the 4 minute Rest Chest-to-Bar Pull-Ups
number of reps prescribed
in under a minute. Score is From 16:00-20:00: 12-9-6 reps of:
the number of full rounds 27 calorie Row Thrusters (135/95 lbs)
completed plus number of 21 Power Cleans (95/65 lb)

page 46 of 111
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September 02, 2017

reps completed in the last 15 Burpee Box Jump-Overs Bar Muscle-Ups


round. (24/20 in)
This is a variant of Fran.
wodwell.com/wod/death-by- wodwell.com/wod/doce See also: Heavy Fran,
anything Fractured Fran, Franzilla,
Run and Get Fran, Strung-
EBBA Out Backwards and
DIRTY THIRTY Upside-Down Fran
4 Rounds for Time 74
For Time 30 Box Jumps Double-Unders
(24/20 in) wodwell.com/wod/frantasy-land
17 Power Cleans (50/30 kg)
30 Jumping Pull-Ups 14 Shoulder-to-Overhead
30 Kettlebell Swings (35/26 (50/30 kg)
lb) 53 calorie Row
FREDDY
30 Lunges KRUEGER
30 Knees-to-Elbows wodwell.com/wod/ebba 21-15-9 Reps for Time
30 Push Press (45/35 lb) Kettlebell Swings (70/53 lb)
30 Back Extensions Burpees
30 Wall Balls (20/14 lb) FAT EDDIE
30 Burpees For Time 20 Back Squats wodwell.com/wod/freddy-krueger
30 Double-Unders (225 lb)
50 meter Prowler Sprint
wodwell.com/wod/dirty-30
(180 lb) FRELEN
20 Deadlifts (315 lb) 5 Rounds for Time 800m
50 meter Prowler Sprint Run
DURANTE
(180 lb) 15 Dumbbell Thrusters
CORE 20 Overhead Presses (135 (45/35 lbs)
5 Rounds 10 Hollow Rocks lb) 15 Pull-Ups
10 V-Ups 50 meter Prowler Sprint
10 Tuck Ups (180 lb) wodwell.com/wod/frelen
10 second Hollow Hold
1 minute Rest wodwell.com/wod/fat-eddie
GAS PEDAL
Rest one minute after each For Time 750 meter Row
round. The score will be FIGHT GONE 100 Double-Unders
total time it take to BAD 30 Burpees over the Rower
complete all 5 rounds
3 Rounds, For Total Reps in
including each rest period. wodwell.com/wod/gas-pedal
17 minutes 1 minute Wall
Balls (20/14 lbs)
wodwell.com/wod/durantes-core
1 minute Sumo Deadlift

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High-Pulls (75/55 lbs) GUIDO


FAT AMY 1 minute Box Jumps (20 in)
21-15-9 Reps for Time Tire
For Time 50 Air Squats 1 minute Push Press (75/55
Flips (500/300 lb)
10 Burpees lbs)
Push Presses (95/65 lb)
40 Sit-Ups 1 minute Row
Burpees
10 Burpees 1 minute Rest
30 Lunges (alternating Deadlifts at Bodyweight
legs) Perform 1 minute of work
plus 20 lb can be a
10 Burpees at each of the 5 stations.
substitute for the tire flips.
20 Kettlebell Swings (1.5/1 Move immediately to the
pood) next station after 1 minute. wodwell.com/wod/guido
10 Burpees The clock does not reset or
10 meter Bear Crawl stop between exercises.
10 Burpees One-minute break is HEINZ 57
20 Kettlebell Swings (1.5/1 allowed before repeating
For Time 57 calorie Row
pood) each round. One point is
57 Kettlebell Swings (24/16
10 Burpees given for each rep, except
kg)
30 Lunges (alternating on the rower where each
57 Dumbbell Snatches
legs) calorie is one point.
(50/35 lb)
10 Burpees Variants include "Quarter
57 Wall Ball Shots (20/14
40 Sit-Ups Gone Bad" and "Tabata
lb)
10 Burpees Fight Gone Bad."
57 Push-Ups
50 Air Squats
wodwell.com/wod/fight-gone-bad 57 calorie Assault Bike
wodwell.com/wod/fat-amy
wodwell.com/wod/heinz-57

FLY HIGH 22
FELIX THE AMRAP in 13 minutes (with HOPE
CAT a Partner)
3 Rounds, For Total Reps in
6 Rounds for Time 9 22 calorie Row
17 minutes 1 Minute
Burpees 22 Power Cleans (95/65
Burpees
9 Box Jumps (24/20 in) lbs)
1 Minute Power Snatch
9 Pull-Ups 22 Wall Balls (20/14 lbs)
(75/55 lbs)
9 Thrusters (40/20 kg) 22 Toes-to-Bar
1 Minute Box Jump (24/20
9 Toes-to-Bar in)
Perform as many reps as
possible (AMRAP) with one 1 Minute Thruster (75/55
If you have a weight vest lbs)
partner working at a time.
wear it. 1 Minute Chest-to-Bar Pull-
Break up the work as
needed. Ups

page 48 of 111
690 BENCHMARK WODS
September 02, 2017

wodwell.com/wod/felix-the-cat wodwell.com/wod/fly-high-22 1 Minute Rest

aka: "CrossFit for Hope" or


FLIGHT FREAK "Hope for Cures" Athlete
SIMULATOR For Time 21 Thrusters moves from among five
(95/65 lb) stations after a minute
For Time 5-10-15-20-25-
21 Pull-Ups each. After the five-minute
30-35-40-45-50-45-40-
800 meter Run round a one-minute break
35-30-25-20-15-10-5
30 Kettlebell Swings (2/1.5 is allowed before
Unbroken Double-Unders
pood) repeating. The clock does
The pyramid rep scheme 30 Pull-Ups not reset or stop between
ascends from 5 to 50 50 Double-Unders exercises. On call of
(increments of 5), then 50 AbMat Sit-Ups "rotate," the athlete moves
back down to 5. Each set 400 meter Run to next station
must be unbroken. Rope 30 Box Jumps (24/20 in) immediately. One point is
must stop moving before 30 Wall Ball Shots (20/16 given for each rep, except
starting the next set. Rest lb) on the rower where each
as needed between sets. If calorie is one point. This
a set is broken, athlete wodwell.com/wod/freak WOD has the same format
must start again from the as "Fight Gone Bad."
beginning of that set. A
single-under counts as a FREEDOM wodwell.com/wod/hope

broken set. FORCES


For Time (with a Partner) HULK HOGAN
wodwell.com/wod/flight-simulator
With a Running Clock:
Every 2 Minutes in 20
minutes 3 Muscle Ups
2 Rounds of:
FRANZILLA 200 meter Buddy Carry
5 Power Cleans (185/135
For Time 21 Thrusters lbs)
20 Planking Partner
(95/65 lbs) 7 Burpees
Burpees
21 Pull-Ups
Score is total number of
15 Thrusters (115/75 lbs) Then, 10 Rounds of:
two-minute rounds
15 Chest-to-Bar Pull-Ups 8 Synchronized Pull-Ups
completed, plus number of
9 Thrusters (135/95 lbs) 12 Synchronized Push-Ups
reps completed in first
9 Bar Muscle-Ups
incomplete round. If you
Start the clock and begin
finish all 20 rounds your
wodwell.com/wod/franzilla the 2-round portion of the
score is 20 (next time add
workout, partitioning the
+1 rep to each exercise (4
work as needed between
muscle-ups, 6 power

page 49 of 111
690 BENCHMARK WODS
September 02, 2017

FREDDYS partners. Once the last cleans, 8 burpees) each


burpee is completed move round, and see how many
REVENGE
immediately to the 10- rounds you can get in 20
5 Rounds for Time 5 round synchronized portion minutes).
Shoulder to Overhead of the workout. For the
(185/135 lbs) planking partner burpees, wodwell.com/wod/hulk-hogan
10 Burpees one partner holds plank
while the other partner
Each shoulder-to-overhead INCREDIBLE
does burpees with a jump
rep may be any type of
over the planking partner. HULK
jerk or press.
For the synchronized AMRAP in 20 minutes 5
portion of the workout Deadlifts (115/75 lbs)
wodwell.com/wod/freddys-
revenge partners must perform 5 Hang Power Cleans
each rep in unison for the (115/75 lbs)
rep to count. Each partner 5 Front Squats (115/75 lbs)
G.I. JANE must complete 8 pull-ups 5 Push Press (115/75 lbs)
and 12 push-ups per 5 Back Squat (115/75 lbs)
For Time 100 Burpee Pull-
round.
Ups
wodwell.com/wod/incredible-hulk
wodwell.com/wod/freedom-forces
wodwell.com/wod/g-i-jane

JACINTO
GAME PLAN
GEORGIE STORM
Every 2 Minutes in 10
AMRAP in 21 minutes Buy- For Time 69 Double-Unders
minutes 1 Hang Squat
in: 65 Sit-Ups 69 Air Squats
Snatch
69 Push-Ups
2 Overhead Squats
Then AMRAP in remaining 69 Pull-Ups
time: Work up to a max weight. 69 Wall Ball Shots (20/14
7 Burpees Athlete is allowed 2 lb)
11 Push-Ups attempts at each weight. 69 Kettlebell Swings
22 Kettlebell Swings (54/35 69 Deadlifts (95/65 lb)
lb) wodwell.com/wod/game-plan 69 Double-Unders

Total score is number of wodwell.com/wod/jacinto-storm


rounds and reps completed GODZILLA
(including sit-ups) in 21
3 Rounds For Time 1
minutes. JONAH LOMU
Legless Rope Climb (15 ft)
2 Squat Snatches (225/145 For Time 1975 meter Run
wodwell.com/wod/georgie
lbs) 11 Sandbag Ground-to-

page 50 of 111
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September 02, 2017

3 Back Squats (365/245 Over-Shoulder (55/45 lbs)


GUT BUSTER lbs) 11 Thrusters (135/95 lbs)
For Time 150 Sit-Ups 4 Deficit Handstand Push- 11 Handstand Push-Ups
1000 meter Row Ups (13/9 in) 11 Hang Squat Cleans
150 Sit-Ups (135/95 lbs)
wodwell.com/wod/godzilla 11 Chest-to-Bar Pull-Ups
wodwell.com/wod/gut-buster 11 Shoulder-to-Overhead
(135/95 lbs)
HEARTBREAK 11 Back Squats (135/95
HERCULES KID lbs)
COMPLEX 3 Rounds for Time 10 Front 11 Power Cleans (135/95
21-15-9 Reps for Time Squats (185/135 lb) lbs)
Deficit Strict Handstand 20 Chest-to-Bar Pull-Ups 37 Wall Balls (20/14 lbs)
Push-Ups 50 Double Unders 40 Kettlebell Swings (1.5/1
Push-Ups Pood)
Strict Presses (50/35 kg) Front squats taken from
wodwell.com/wod/jonah-lomu
the ground.
wodwell.com/wod/hercules-
complex wodwell.com/wod/heartbreak-kid
JORDYS
GOODBYE
HOPE FOR HITMAN For Time (with a Partner)
KENYA 3 Rounds For Time 10 Back 800 meter Farmer Carry
AMRAP in 12 minutes 50 Squats (225/155 lbs) (24/16kg)
Air Squats 400 meter Run 100 Air Squats / Plank Hold
30 Push-Ups 90 Pull-Ups / Superman
15 Pull-Ups Bar must be pulled from Hold
the floor; cannot be on a 80 Sit-Ups / Wall Sit Hold
wodwell.com/wod/hope-for-kenya rack. Scale as needed. 70 Burpees / Hang Hold
60 Hand-Release Push-Ups
wodwell.com/wod/hitman / Handstand Hold
ICON 3 50 Buddy Deadlifts (100/70
For Time 12 Front Squats kg)
HOTEL HELL 400 meter Farmer Carry
(225/155 lbs)
9 Clean-and-Jerks (225/155 For Time 100 Dumbbell (24/16 kg)
lbs) Thrusters (35/25 lb)
To start, partners do the
6 Snatches (225/155 lbs)
5 Burpees at the Top of farmer carry together
wodwell.com/wod/icon-3 Each Minute (each athlete carries two
kettlebells, one in each

page 51 of 111
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September 02, 2017

Start with 5 burpees. Then hand). For the next five


ITS A TRAP! complete as many movements one partner
For Time 100 Burpees thrusters as possible until works while the other
the minute is up. Repeat partner 'holds.' If one
200 meter Run to start, until 100 total thrusters are partner takes a break,
then again every 2 minutes completed. If athlete does partners switch positions
not finish score is number then continue. The buddy
The workout begins with a of rounds and reps deadlifts are performed
200 meter run. Then completed. with a single bar, both
perform burpees until the partners lifting it together.
2:00 mark and run another wodwell.com/wod/hotel-hell
200 meters. So, athletes wodwell.com/wod/jordys-
will run on minutes: 0, 2, 4, goodbye
6, etc. and perform ICON 4
burpees in the remaining For Time 1.5 mile Run
time until the next 2 KING KONG
120 Double-Unders
minute mark is 100 Air Squats 3 Rounds For Time 1
reached...until 100 burpees 80 Chest-to-Bar Pull-Ups Deadlift (455/320 lb)
are completed. 60 GHD Sit-Ups 2 Muscle-Ups
40 Clean-and-Jerks (115/85 3 Squat Cleans (250/175
wodwell.com/wod/its-a-trap lb)
lb)
20 Strict Deficit Handstand 4 Handstand Push Ups
Push-Ups (4.5")
JEREMY wodwell.com/wod/king-kong
21-15-9 Reps For Time wodwell.com/wod/icon-4
Overhead Squats (95/65
lbs) LAST ASCENT
Burpees IVAN THE 5-10-15 Rounds for Time
TERRIBLE Back Squats (225/155 lbs)
wodwell.com/wod/jeremy Box Jumps (20/24 in)
5 Rounds For Time 90
Seconds Jump Rope
wodwell.com/wod/last-ascent
JONESWORTHY 50-40-30-20-10 Reps of:
Lunges
Push-Ups
LIFT UP LUKE
For Time 80 Air Squats Sit-Ups
40 Kettlebell Swings (1.5/1 AMRAP in 5 minutes 4
pood) Start each round with 90 Power Cleans (155/105 lb)
20 Pull-Ups seconds of jump rope 24 Double-Unders
64 Air Squats (singles), then round one 10 Pull-Ups

page 52 of 111
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September 02, 2017

32 Kettlebell Swings (1.5/1 do 50 reps of each of the aka: "Luke" for "Lift Up
pood) other movements. Do 90 Autism"
16 Pull-Ups seconds of jump rope
50 Air Squats again to start round two, wodwell.com/wod/lift-luke
25 Kettlebell Swings (1.5/1 then do 40 reps of each of
pood) the other movements, etc.
12 Pull-Ups LINCHPIN TEST
32 Air Squats wodwell.com/wod/ivan-terrible 11
16 Kettlebell Swings (1.5/1 For Time 7 Squat Snatch
pood) (185/135 lb)
8 Pull-Ups JERRY
11 Muscle-ups
16 Air Squats SWINGER 100 Double-Unders
8 Kettlebell Swings (1.5/1 For Time 30 Wall Ball Shots 11 Muscle-Ups
pood) (20/14 lbs) 7 Squat Snatch (185/135
4 Pull-Ups 30 Kettlebell swings (2/1.5 lb)
8 Air Squats pood)
4 Kettlebell Swings (1.5/1 60 Box Jumps (24/20 in) wodwell.com/wod/linchpin-test-
pood) 30 Kettlebell Swings (2/1.5 11
2 Pull-Ups pood)
30 Wall Ball Shots (20/14
wodwell.com/wod/jonesworthy
lbs) LINCHPIN TEST
3
wodwell.com/wod/jerry-swinger 3 Rounds for Time 21 Wall
KAREN +
Balls (20/14 lb)
JOHNNY
14 Handstand Push-Ups
For Time 35 Pull-Ups JONNY BOI 7 Deadlifts (315/205 lb)
35 Burpees For Time 50 Sit-Ups
35 Hang Power Cleans 21 Strict Pull-Ups wodwell.com/wod/linchpin-test-3
(115/75 lb) 21 Push Press (95/65 lbs)
35 Push Press (115/75 lb) 400 meter Run
35 Kettlebell Swings (53/35 15 Strict Pull-Ups LINCHPIN TEST
lb) 15 Push Press (115/85 lbs) 6
35 Sit-Ups 800 meter Run
4 Rounds for Time 21 Wall
35 Pull-Ups 9 Strict Pull-Ups
Balls (20/14 lb)
9 Push Press (135/105 lbs)
wodwell.com/wod/karen-johnny
18 Pull-Ups
1 Mile Run
15 Kettlebell Swings (1.5/1
50 Sit-Ups
pood)
12 Handstand Push-ups
wodwell.com/wod/jonny-boi

page 53 of 111
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September 02, 2017

wodwell.com/wod/linchpin-test-6
L.A.G.
KIANA
19 Rounds for Time (with a
4 Rounds for Time 2 Squat
Partner) 2 Legless Rope LINCHPIN TEST
Cleans (185/125 lbs)
Climbs
15 Push-Ups 9
6 Kettlebell Swings (2/1.5
99 Double Unders 5 Rounds for Time 50 foot
pood)
12 Sit-Ups Handstand Walk
16 GHD Sit-Ups
23 Deadlifts (185/125 lbs) 5 Squat Cleans (225/155
One partner works while 13 Box Jumps lb)
the other rests. Partition
wodwell.com/wod/kiana
the work as needed. wodwell.com/wod/linchpin-test-9

wodwell.com/wod/l-a-g
LANDON MACHO MAN
AMRAP in 30 minutes 800 EMOM for as Long as
LAURA MAYES meter Run Possible 3 Power Cleans
4 Rounds for Time 40 24 Box Jumps (24/20 in) (185/135 lbs)
Double Unders 11 Front Squats (155/105 3 Front Squats (185/135
12 Shoulder-to-Overheads lb) lbs)
(135/95 lb) 2 Bar Muscle-Ups 3 Jerks (185/135 lbs)
12 Back Squats (135/95 lb)
wodwell.com/wod/landon
12 Burpees Each minute on the minute
(EMOM), starting at the top
wodwell.com/wod/laura-mayes of the minute, complete
LEGLESS one round. Rest the
For Time 27 Thrusters remainder of the minute.
LINCHPIN TEST (95/65 lb) Score is total number of
1 4 Legless Rope Climbs (15 rounds completed before
ft) becoming unable to
For Time 400 meter Run
21 Thrusters (95/65 lb) complete a round before
3 Legless Rope Climbs (15 the start of the next
21-15-9 Reps of:
ft) minute.
Thrusters (75/55 lbs)
15 Thrusters (95/65 lb)
Pull-Ups
2 Legless Rope Climbs (15 wodwell.com/wod/macho-man
ft)
400 meter Run
9 Thrusters (95/65 lb)
1 Legless Rope Climb (15 MAMBA
21-15-9 Reps of:
ft) As Many Reps as Possible
Thrusters (75/55 lbs)
(AMRAP) in 18 minutes 5
Pull-Ups wodwell.com/wod/legless

page 54 of 111
690 BENCHMARK WODS
September 02, 2017

400 meter run Ring Muscle-Ups


LINCHPIN TEST 8 Power Cleans (185/125
wodwell.com/wod/linchpin-test-1 10 lbs)
5 Rounds for Time 15 Wall 24 Box Jumps (30/24)
Balls (20/14 lb)
LINCHPIN TEST 15 Power Cleans (95/65 lb) wodwell.com/wod/mamba
12
For Time 400 meter Run wodwell.com/wod/linchpin-test-
10 MARK 35
15 Clean-and-Jerks (135/95
lb) 7 Rounds For Time 5 Bench
3 Rope Climbs (15 ft) Press (225/155 lbs)
LINCHPIN TEST 5 Power Cleans (225/155
400 meter Run 2 lbs)
12 Clean-and-Jerks (135/95 3 Rounds for Time 5 35 Double-Unders
lb) Muscle-Ups
wodwell.com/wod/mark-35
2 Rope Climbs 10 Squat Cleans (135/95
lb)
400 meter run 20 Box Jumps (24/20 in)
9 Clean-and-Jerks (135/95
MCFLURRY
lb) wodwell.com/wod/linchpin-test-2 For Time 400 meter Run
1 Rope Climb 21 Cleans (185/135 lbs)
21 Pull-Ups
wodwell.com/wod/linchpin-test- LINCHPIN TEST 400 meter Run
12 15 Dumbbell Thrusters
5
(50/35 lbs)
For Time 20 Back Squats
15 Pull-Ups
LINCHPIN TEST (225/155 lb)
400 meter Run
2 mile Run
4 9 Cleans (185/135 lbs)
20 Back Squats (225/155
2 Rounds for Time 18 9 Pull-Ups
lb)
calorie Row 400 meter Run
15 Thrusters (95/65 lb) Take barbell from a rack
wodwell.com/wod/mcflurry
12 Chest-to-Bar Pull-Ups
wodwell.com/wod/linchpin-test-5
wodwell.com/wod/linchpin-test-4
MIND ERASER
LINCHPIN TEST AMRAP in 20 minutes 7
LINCHPIN TEST 8 Power Cleans (135/95 lb)
7 7 Burpees
3 Rounds for Time 21
200 meter Run
4 Rounds for Time 4 Power Deadlifts (185/135 lb)

page 55 of 111
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September 02, 2017

Cleans (205/145 lb) 7 Overhead Squats wodwell.com/wod/mind-eraser


4 Front Squats (205/145 lb) (185/135 lb)
4 Shoulder to Overhead
(205/145 lb) Use one barbell, no rack MONKEYING
AROUND
wodwell.com/wod/linchpin-test-7 wodwell.com/wod/linchpin-test-8
For Time Monkey Bar
Traverse (18 ft)
LOOP, SWOOP, 30 Toes-to-Bar
LIQUID
150 meter Sandbag Carry
COCAINE PULL AND (180/120 lbs)
5 Rounds for Time 5 Clean- PUSH Monkey Bar Traverse (18
and-Jerks (155/105 lb) AMRAP in 10 minutes 1 ft)
10 Chest-to-Bar Pull-Ups mile Run 20 Toes-to-Bar
Max Clean and Jerks 150 meter Sandbag Carry
wodwell.com/wod/liquid-cocaine (165/105 lbs) (180/120 lbs)
Monkey Bar Traverse (18
Your score is your total ft)
MADDIE accumulated Clean & Jerks. 10 Toes-to-Bar
AMRAP in 16 minutes 4 There is no separate score 150 meter Sandbag Carry
Squat Cleans (135/95 lbs) for the run. (180/120 lbs)
11 Burpee Box Jump Overs
(24/20 in) wodwell.com/wod/loop-swoop- wodwell.com/wod/monkeying-
pull-push around
20 Double-Unders

wodwell.com/wod/maddie
MAKIMBA NAUTICAL
15-10-5 Reps for Time NANCY
MANCHESTER Dumbbell Thrusters (10 5 Rounds for Time 400
AMRAP in 22 minutes 22 lbs) meter Row
Power Cleans (60/40 kg) Air Squats 15 Overhead Squats (95/65
5 Burpee Muscle-Ups Burpees lbs)
17 Box Jump Overs (24/20
wodwell.com/wod/makimba This is a variant of the
in)
200 meter Run classic CrossFit WOD
"Nancy," substituting
wodwell.com/wod/manchester
MARATHON rowing for running.
MONDAY
wodwell.com/wod/nautical-nancy
5 Rounds for Time 4 Squat
Clean-and-Jerks (185/135

page 56 of 111
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September 02, 2017

MARTIN lbs)
15 Chest-to-Bar Pull-ups OH NO CURTIS
For Time 800 meter Run
13 Burpee Lateral Jumps P
Then 8 Rounds of: For Time 100 Curtis P's
Then: (105 lbs/70 lbs)
8 Push-Ups
800 meter Run
8 Pull-Ups
One Curtis P comprises one
8 Air Squats
wodwell.com/wod/marathon- Power Clean, one Lunge
monday
(each leg), and one Push
Then:
Press.
800 meter Run
MATHEUS wodwell.com/wod/oh-curtis-p
wodwell.com/wod/martin
AMRAP in 30 minutes From
00:00-15:00
MEGAN 5 Snatches (115/85 lbs) OPERATION
11 Wall Balls (20/16 lbs) OVERLORD
21-15-9 Rounds for Time 14 Push-Ups
Burpees For Time 200 meter Plate
Kettlebell Swings (1.5/1 Run (45/35 lb)
From 15:00-30:00
pood) 100 Plate Box Step Ups
7 Muscle-Ups
Double-Unders (45/35 lb, 24/20 in)
12 Burpees
16 Double-Unders
wodwell.com/wod/megan 200 meter Dumbbell
wodwell.com/wod/matheus
Farmer Carry (50/40 lb)
40 Dumbbell Hang Cleans
MIRACLE MILE (50/40 lb)
For Time 400m Run MIAGI
25 Kettlebell Swings (55/35 200 meter Plate Run
For Time 50 Deadlifts
lbs) (45/35 lb)
(135/95 lbs)
200m Farmers Walk 40 Plate Burpees (45/35 lb)
50 Double Kettlebell
(55,40/35,30 lbs) Swings (24/16 kg)
200m Waiters Walk (40/30 200 meter Dumbbell
50 Push-Ups
lbs) Farmer Carry (50/40 lb)
50 Clean-and-Jerks (135/95
25 Box Jumps (24/20 in) 40 Slam Ball Over the Wire
lb)
100m Sprint (40/30 lb, 9/8 ft)
50 Pull-Ups
100m Walking Lunge 50 Kettlebell Taters*
100m Sprint 200 meter Plate Run
(24/16 kg)
100m Walking Lunge (45/35 lb)
50 Box Jumps (24/20)
5 Burpees 40 Strict Pull-Ups
50 Wall Climbs
400m Run w/ Medicine Ball 50 Knee-to-Elbows

page 57 of 111
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September 02, 2017

(20/14 lbs) 50 Double-Unders With a running clock,


complete all five sections
For the farmers walk carry *A Kettlebell Tater is a of the workout. If you have
one kettlebell and one kettlebell swing into a front access to a beach, do the
dumbbell. For the waiters squat, in which the bell is workout in the sand.
walk use only flipped at the top of
the dumbbell. the swing and again at the wodwell.com/wod/operation-
top of the front squat overlord
wodwell.com/wod/miracle-mile (video demo).

wodwell.com/wod/miagi PAINSTORM X
MONTCON For time 200 meter
REMEMBRANCE Farmers Walk
DAY MOBLOKO 100 Pull-Ups
AMRAP in 8 minutes 30 100 Thrusters (45 lbs/35
AMRAP in 19 minutes 18
Chest-to-Bar Pull-Ups lbs)
seconds 11 Box Jumps
25 Thrusters (115/75 lbs) 200 meter Sand Bag Carry
11 Dumbbell Swings
20 Chest-to-Bar Pull-ups 75 Burpees
11 Lunges (alternating
15 Thrusters (115/75 lbs) 75 Hang Power Snatch (45
legs)
10 Bar Muscle-Ups lbs/35 lbs)
5 Thrusters (115/75 lbs) 200 meter Suitcase Walk
Complete as many rounds
50 Kettlebell Swings (1.5
as possible within 19
wodwell.com/wod/mobloko pood/1 pood)
minutes and 18 seconds.
50 Bear Complex (45
wodwell.com/wod/montcon- lbs/35 lbs)
remembrance-day NASTY GIRLS 200 meter Waiter Walk
V2 25 Muscle-Ups
25 Handstand Push-Ups
3 Rounds for Time 50
NEVER Pistols (alternating legs)
FORGET Pick your own weights for
7 Muscle-Ups
the carries (Farmers Walk,
3 Rounds For Time 100 10 Hang Power Cleans
Sandbag Carry, Suitcase
meter Sandbag Carry (175/125 lbs)
Walk, Waiter Walk).
(135/90 lbs)
9 Handstand Push-Ups This is a variant of "Nasty
wodwell.com/wod/painstorm-x
11 Overhead Squats Girls."
(115/75 lbs)
wodwell.com/wod/nasty-girls-v2
PAINSTORM
wodwell.com/wod/never-forget

page 58 of 111
690 BENCHMARK WODS
September 02, 2017

OGAR XIX
OLAF
AMRAP in 14 minutes 3 As Many Rounds as
5 Rounds for Time 5 Squat
Snatches (135/95 lb) Possible (AMRAP) in 40
Cleans (155/105 lb)
1 Muscle-Up minutes 5 Deadlifts (70/50
25 Pushups
12 Wall Balls (20/14 lb) lbs)
5 Hang Power Cleans
wodwell.com/wod/olaf
wodwell.com/wod/ogar (70/50 lbs)
5 Front Squats (70/50 lbs)
OPEX LACTIC 5 Push Presses (70/50 lbs)
ONE BAR, 5 Back Squats (70/50 lbs)
TEST
THREE GIRLS
3 Rounds at Max Effort 250 wodwell.com/wod/painstorm-xix
21-15-9 Reps for Time
meter Row
Thrusters (135 lbs/95 lbs)
10 Kettlebell Swings (70/56
Pull-Ups
lb) PAINSTORM
Squat Cleans (135 lbs/95
10 Burpees XXIV
lbs)
10 Kettlebell Swings (70/56
Ring Dips For Time 100 meter Run
lb)
Deadlifts (135 lbs/95 lbs) 50 Burpees
10 Burpees
Handstand Push-Ups 200 meter Run
10 Kettlebell Swings (70/56
100 Push-Ups
lb) Use the same weight for all 300 meter Run
250 meter Row barbell movements. The 150 Lunges
12 minutes Rest WOD is a combination of 400 meter Run
the movements from 200 Air Squats
Full effort on each round.
"Fran," "Elizabeth," and 300 meter Run
Rest 12 minutes between
"Diane." 150 Lunges
each. Time all three
200 meter Run
rounds. wodwell.com/wod/one-bar-three- 100 Push-Ups
girls
wodwell.com/wod/opt- 100 meter Run
repeatability-test 50 Burpees
OPTIMUS wodwell.com/wod/painstorm-xxiv
PAINSTORM PRIME
XI AMRAP in 7 minutes Wall
Ball Shots (20/14 lb) PAYTON
For Time 100 meter Run
SALZMAN
10 Muscle-Ups
5 Deadlifts (225/155 lb) at For Time 10 Muscle-Ups
200 meter Run
the top of each minute 3 x 200 meter Run
20 Handstand Push-Ups
94 Air Squats

page 59 of 111
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300 meter Run Workout starts with wall 22 Jerks (185/135 lb)
30 Overhead Squats (45/35 ball shots. At the top of 22 Bar Over Burpees
lb bar) each minute, starting at 22 Hang Power Cleans
400 meter Run 1:00, complete 5 deadlifts, (185/135 lb)
40 Sumo Deadlift High Pull then resume wall ball 22 Chest-to-Bar Pull-Ups
(45/35 lb bar) shots. The total score will 9 Strict Pull-Ups
500 meter Run be the number of wall ball 11 Strict Toes-to-Bars
50 Pull-Ups shots completed and 1600 meter Run
600 meter Run deadlifts completed.
60 Push-Ups wodwell.com/wod/payton-
700 meter Run wodwell.com/wod/optimus-prime salzman

70 Kettlebell Swings (1/.75


pood)
800 meter Run PAINSTORM POPEYE
80 Burpees XII As Many Rounds as
900 meter Run Possible in 20 minutes 5
For Time 400 meter Run
90 Thrusters (45/35 lb bar) Chest-to-Bar Pull-Ups
50 Back Squats
1,000 meter Run 10 Wall Balls (20/14 lbs)
50 Front Squats
100 Air Squats 15 Kettlebell Swings (1.5/1
50 Overhead Squats
pood)
400 meter Run
wodwell.com/wod/painstorm-xi
50 Shoulder Presses
wodwell.com/wod/popeye
50 Push Presses
50 Push Jerks
PAINSTORM
400 meter Run
XV PUKIE
50 Hang Power Cleans
7 Rounds for time 10 Man 50 Hang Power Snatches BREWSTER
Makers 400 meter Run For Time 150 Burpees
20 Dumbbell Deadlifts
30 Single-Arm Dumbbell aka: "Olympic Bar Mile." wodwell.com/wod/pukie-brewster
Snatches (15 per side) Perform all barbell
40 Single Overhead Lunges movements with the bar
(20 per side) only (45/35 lbs). Perform RHODRI
50 Dumbbell Swings the run without the bar. For Time (in a Team of
This is a variant of Three) 5 Rounds Of:
aka: "Dumbbell Hell" Pick "Broomstick Mile." 33 Power Cleans (80/60
your own weight; use same kgs)
dumbbells throughout. wodwell.com/wod/painstorm-xii
12 Tire Flips
420 meter Team Run
wodwell.com/wod/painstorm-xv

page 60 of 111
690 BENCHMARK WODS
September 02, 2017

PAINSTORM Then:
PAINSTORM 129 Burpees
XXI
XXVI
For time 30 Burpees One partner works at a
For Total Reps in 39
30 Deadlifts time. Break up the work as
minutes Tabata Thrusters
30 Burpees needed (except for the run,
(95/65 lbs)
30 Cleans which is done together). If
1 Minute Rest
30 Burpees you don't have a tire,
Tabata Pull-Ups
30 Strict Presses substitute for a heavy
1 Minute Rest
30 Burpees deadlift.
Tabata Cleans (135/95 lbs)
30 Push Presses
1 Minute Rest
30 Burpees wodwell.com/wod/rhodri
Tabata Ring Dips
30 Jerks
1 Minute Rest
30 Burpees
Tabata Deadlifts (200/150
30 Swings ROYAL
lbs)
30 Burpees MARINES
1 Minute Rest
30 Sumo Deadlift HIgh-
Tabata Handstand Push- BIRTHDAY
Pulls
Ups AMRAP in 25 minutes 1
30 Burpees
1 Minute Rest Rope Climb (4.5 meters)
30 Snatches (Left Hand)
Tabata Kettlebell Swings 6 Pull-Ups
30 Burpees
(1.5/1 pood) 6 Front Squats (60/40 kg)
30 Snatches (Right Hand)
1 Minute Rest 4 Shoulder-to-Overheads
Tabata Row aka: "Burpee Bedlam" Use (60/40 kg)
one pair of dumbbells
aka: "Tabata-Tastic" 8 wodwell.com/wod/royal-marines-
throughout. Choose your
Tabata intervals (20 birthday-wod
own weight.
seconds of work followed
by 10 seconds of rest) for wodwell.com/wod/painstorm-xxi
each movement, each RYAN
followed by 1 minute of MURAMOTO
rest. Tabata score for each PANIC AMRAP in 34 minutes (with
movement is the lowest
BREATHING a Partner)
number of reps performed
For Time (with a Partner) 100 Burpee Box Jump-
in any of the eight
500-400-300-200-100 Overs (24/20 in)
intervals. For the row 1
meter Row (x2) 800 meter Run
calorie = 1 rep.
Partner Kettlebell Rack 100 Wall Ball Shots (30/20
wodwell.com/wod/painstorm-xxvi Hold (24/16 kg) lb)
800 meter Run
5 Burpee penalty for each 200 Double Unders (100

page 61 of 111
690 BENCHMARK WODS
September 02, 2017

drop of kettlebells each)


PEARL 800 meter Run
HARBOR With a running clock rows
12.7.41 will be performed One partner works while
alternating between the other rests. Partition
For Time 12 Ring Dips
teammates, as time trials the work as needed,
7 Power Cleans (165/105
for each distance: 500/500, except for the run (both
lb)
400/400, 300/300, athletes run together). For
41 Double Unders
200/200, 100/100. Every the double-unders, each
12 Ring Dips
row is to be performed at partner must complete 100
7 Back Squats (165/105 lb)
maximum intensity while total.
41 Double Unders
the other partner "rests"
12 Ring Dips
with two kettlebells in rack wodwell.com/wod/ryan-
7 Shoulder-to-Overheads muramoto
position. The "resting"
(165/105 lb)
partner will rack the bells
41 Double Unders
at the beginning of their
partners row and will SATANS
wodwell.com/wod/pearl-harbor-
12-7-41 unrack them at the end of WHISKERS
the row. Unracking of 3 Rounds for Time 10
kettlebells before the end Chest-to-Bar Pull-Ups
PR FOR PAT of the row results in a 5 10 Front Squats (165/115
synchronized burpee lbs)
As Many Rounds as
penalty for every offense, 10 Burpees
Possible in 20 minutes 6
to be paid at the end of the
Power Cleans (185/135 lbs)
workout. Front squats taken from
12 Burpees
the ground.
14 Toes-to-Bar wodwell.com/wod/panic-
50 foot Handstand Walk breathing wodwell.com/wod/satans-
whiskers
Scale the Handstand Walk
to 3 Wall-Climbs if PILCHUCK
necessary. SERENE
6 Rounds For Time 10
wodwell.com/wod/pr-for-pat
Front Squats (225 lbs/155 For Time 1,000 meter Row
lbs)
24 Kettlebell Swings (2 Then 4 Rounds of:
QUARTER pood/1.5 pood) 8 Front Squats (185/135
14 Burpee Box Jump Overs lbs)
GONE BAD
(24 in/20 in) 4 Shoulder-to-Overhead
5 Rounds, For Total Reps in (185/135 lbs)
18 minutes 15 seconds 6: the number of victims 15 Pull-Ups

page 62 of 111
690 BENCHMARK WODS
September 02, 2017

Thrusters (135/95 lb) from the shooting. 10-24- Then:


45 seconds Rest 14: the day of the 43 Burpees
15 seconds Weighted Pull- shooting. 1 mile Run
Up (50/30 lb)
45 seconds Rest wodwell.com/wod/pilchuck wodwell.com/wod/serene
15 seconds Burpees
45 seconds Rest
PROBATIO SQT
Move from each of three For Max Reps in 31 3 Rounds for Time 10
stations after 15 seconds minutes 0:00-5:00 Ground to Overhead (95
of work and 45 seconds of Max Burpee Box Jump- lbs/65 lbs)
rest. The clock does not Overs (24/20 in) 200 yard Shuttle Sprint (50
reset or stop between yards there and back,
exercises. This is a three- Rest 5 minutes twice)
minute round. On call of
"rotate", the athletes must 10:00-14:00 wodwell.com/wod/sqt
move to next station Max 10 meter Shuttle Runs
immediately for best score.
One point is given for each Rest 4 minutes STEVIE
rep.
For Time 31 Kettlebell
18:00-22:00 Swings (72/56 lb)
wodwell.com/wod/quarter-gone-
Max Power Cleans 31 Wall Ball Shots (20/14
bad
(155/105 lb) lb)
31 Overhead Squats (95/65
Rest 3 minutes lb)
RIP IT FOR
31 Burpees
RUP 25:00-28:00 31 Lunges
For Time 55 Double Unders Max Wall Ball Shots (20/14 31 Push Jerks (95/65 lb)
lb) 31 Knees-to-Elbows
Then: 31 Box Jumps (24/20 in)
1-2-3-4-5-6-7-8-9-10 Reps Rest 2 minutes 31 Hang Cleans (95/65 lb)
of: 31 Sit-Ups
Deadlifts (225/155 lb) 30:00-31:00 31 Double-Unders
Over-the-Bar Burpees Max Unbroken Pull-Ups 31 Deadlifts (185/135 lb)
(single attempt)
Then, 55 Double Unders For each movement all 31
With a running clock reps must be unbroken. If
wodwell.com/wod/rip-it-for-rup complete the first AMRAP. you fail to do all 31 reps
After each AMRAP, rest the unbroken, start back at rep
same amount of time #1 for that movement.

page 63 of 111
690 BENCHMARK WODS
September 02, 2017

worked, then head straight Rest only between


RUN AND GET into the next AMRAP. movements. Scale as
FRAN (Work 5 minutes, rest 5 needed. To be considered
For Time 400m Run minutes, work 4 minutes unbroken if an object starts
21 Thrusters (90/65 lbs) rest 4 minutes, etc.) on the ground it cant
21 Pull-Ups touch the ground again
400m Run wodwell.com/wod/probatio until the 31st rep is
15 Thrusters (90/65 lbs) complete. For barbell
15 Pull-Ups movements (overhead
400m Run
RECOVERY squats and push jerks) the
9 Thrusters (90/65 lbs) DAY bar may rest on the
9 Pull-Ups 3 Rounds, For Total shoulders. For bodyweight
Calories in 22 minutes 2 movements like box jumps
This is a variant of Fran. minutes Air Bike and burpees, athlete must
See also: Fractured Fran, 2 minutes Rest keep moving.
Heavy Fran, Franzilla, 2 minutes Row
Strung-Out Backwards and wodwell.com/wod/stevie
2 minutes Rest
Upside-Down Fran, 2 minutes SkiErg
Frantasy Land 2 minutes Rest
SURFER ON
wodwell.com/wod/run-get-fran One calorie equals one rep. ACID
Score is total calories. 3 Rounds for Time 400
meter Run
SAGE AT 20 wodwell.com/wod/recovery-day 21 Burpees
As Many Reps as Possible
(AMRAP) in 20 minutes 20 wodwell.com/wod/surfer-on-acid
Thrusters (135 lbs/95 lbs) ROSA
20 Pull-ups 5 Rounds for Time 10
20 Burpees Handstand Push-Ups TABATA
400 meter Run SOMETHING
aka: "20-Minute Work
ELSE
Capacity Test" wodwell.com/wod/rosa
With a Running Clock in 16
wodwell.com/wod/sage-20 minutes Tabata Pull-Ups
RUN, JUMP, Tabata Push-Ups
Tabata Sit-Ups
WALK
SCHLITZ Tabata Air Squats
5 Rounds for Time 5-4-3-2-
4 Rounds for Time 400
1 Rope Climbs Tabata Interval (20 secs on
meter Run
50 Double-Unders and 10 secs off) for each
4 Muscle-Ups

page 64 of 111
690 BENCHMARK WODS
September 02, 2017

40 Double-Unders 50 ft Handstand Walk movement - for a total of


(4x12.5 ft unbroken 32 intervals. The first 8
wodwell.com/wod/schlitz segments) intervals are pull-ups, the
second 8 are push-ups, the
After each set of rope third 8 intervals are sit-
SEVEN DEADLY climbs athlete must ups, and finally, the last 8
SINS complete the 50 double- intervals are squats. There
unders and 50 ft is no additional rest
For Time 10 Chest-to-Bar
handstand walk. If athlete between movements.
Pull-Ups
comes down from the Score is the total reps
20 Toes-to-Bars
handstand walk before performed in all of the
30 Deadlifts (185/135 lbs)
finishing the 50 ft distance, intervals.
100 Double-Unders
athlete must return to the
30 Box Jumps (24/20 in)
nearest 12.5 ft segment wodwell.com/wod/tabata-
20 Burpees something-else
marker (or the beginning if
10 Cleans (185/135 lbs)
no segment has been
wodwell.com/wod/seven-deadly-
completed yet).
sins
THANKSGIVING
wodwell.com/wod/run-jump-walk SAMPLER
PLATTER
STANKY LEGS For Time 5 Rounds of:
SAN FRAN
3 Rounds for Time 535 5 Pull-Ups
meter Run
CRIPPLER
10 Push-Ups
15 Overhead Squats For Time 30 Back Squats 15 Air Squats
(135/95 lbs) (Bodyweight)
1,000 meter Row Then, 4 Rounds of:
wodwell.com/wod/stanky-legs 8 Handstand Push-Ups
Back squats are from a 15 Kettlebell Swings
rack. This is a variant of
STRUNG-OUT, the "Crippler" WOD which Then, 3 Rounds of:
BACKWARDS, involves a 1 mile run 15 Box Jumps
instead of the row. 15 Knees-to-Elbows
AND UPSIDE-
DOWN FRAN wodwell.com/wod/san-fran-
Then, 2 rounds of:
crippler
For Time 1200 Meter Run 20 Wall-Balls
9 Pull-Ups 30 Sit-Ups
9 Thrusters (95/65 lbs)
SCOTTY
Then, 1 Round of:
800 Meter Run AMRAP in 11 minutes 5 50 Burpees
15 Pull-Ups Deadlifts (315/205 lb)

page 65 of 111
690 BENCHMARK WODS
September 02, 2017

15 Thrusters (95/65 lbs) 18 Wall Ball Shots (20/14 wodwell.com/wod/thanksgiving-


sampler-platter
lb)
400 Meter Run 17 Bar Over Burpees
21 Pull-Ups
21 Thrusters (95/65 lbs) wodwell.com/wod/scotty THE 540
For Time 50 Plate
This is a variant of Fran. Overhead Lunges (45/25
Also see: Fractured Fran, SNAKE BITE lb)
Heavy Fran, Run and Get 21-15-9 Reps for Time 40 Pull-Ups
Fran, Franzilla, Frantasy Squat Snatches (95/65 lbs) 30 Thrusters (95/65 lb)
Land Chest-to-Bar Pull-Ups 20 Burpees
10 Squat Cleans (135/95
wodwell.com/wod/strung- wodwell.com/wod/snake-bite lb)
backwards-upside-fran
Use any weighted object
STANLEY for the overhead lunges,
TABATA such as a plate or a
For Time 50 Deadlifts
BARBELL dumbbell.
(Bodyweight)
With a Running Clock in 19 50 Incline Push-Ups (24/20
wodwell.com/wod/the-540
minutes Tabata Deadlift in)
(185/135 lb) 50 Box Jumps (24/20 in)
Tabata Hang Power Clean 1 mile Run
(135/95 lb)
THE CHIEF
Tabata Front Squat (85/65 Perform incline push-ups Five 3-minute AMRAPs in
lb) with feet on top of a box, 19 minutes AMRAP in 3
Tabata Push Press (65/45 hands on the floor. minutes
lb) 3 Power Cleans (135/95
wodwell.com/wod/stanley lbs)
1 minute Rest between 6 Push-Ups
exercises 9 Air Squats
SUGAR
Tabata (20 secs on and 10 DADDY Then Rest 1 minute
secs off, for 8 intervals) of
For Time 21-15-9 Deadlifts
each movement - for a Repeat 5 times
(225/155 lb)
total of 32 intervals. Score
400 meter Run Complete as many
is total number of reps
completed in all intervals. rounds as possible
Run 400 meters after
(AMRAP) in 3 minutes, then
completing each round of
wodwell.com/wod/tabata-barbell rest 1 minute. Start each
deadlifts. For example: 21
3-minute cycle where you

page 66 of 111
690 BENCHMARK WODS
September 02, 2017

Deadlifts, followed by a left off on the previous


TABATA THIS 400 meter run. 15 deadlift cycle. Repeat for a total of
With a Running Clock in 24 followed by a 400 meter 5 cycles. Count total
minutes Tabata Row run. 9 deadlifts followed by rounds and reps
Tabata Air Squats a 400 meter run. completed.
Tabata Pull-Ups
Tabata Push-Ups wodwell.com/wod/sugar-daddy wodwell.com/wod/the-chief
Tabata Sit-Ups

1 minute Rest between TABATA FIGHT THE DEEP


each Tabata GONE BAD END
With a Running Clock in 20 3 Rounds for Time 500
Tabata (20 secs on and 10
minutes Tabata Wall Ball meter Run
secs off, for 8 intervals) of
(20/14 lbs) (10/9 ft) 5 Squat Cleans
each movement for a
Tabata Sumo Deadlift (Bodyweight)
total of 40 intervals. Each
High-Pull (75/55 lb) 10 Burpees
Tabata isfollowed by 1
Tabata Box Jump (20 in) 20 Deadlifts (Bodyweight)
minute of rest. Score for
Tabata Push-Press (75/55
each movement is the
lb) wodwell.com/wod/the-deep-end
lowest number of reps (or
Tabata Row (for calories)
calories on the rower)
performed in any of the Tabata (20 secs on and 10 THE GHOST
eight intervals. Total score secs off, for 8 intervals) of 6 Rounds for Total Reps in
is sum of the lowest score each movement - for a 23 minutes 1 minute of
for each movement. total of 40 intervals. Rowing (for calories)
Complete the Wall Ball 1 minute of Burpees
wodwell.com/wod/tabata-this
intervals before moving on 1 minute of Double-Unders
to the Sumo Deadlift High- 1 minute Rest
Pulls, etc. Each movement
THE 29
is scored by the lowest Score is total reps after all
4 Rounds for Time 29 number of reps (or calories 6 rounds, but the spirit of
Kettlebell Swings (1.5/1 on the rower) in each of the workout is to try for as
pood) the 8 intervals. Final score many reps as possible of
29 Sit-Ups is the total of the scores for each exercise, not just
29 Box Jumps (24/20 in) each of the 5 movements. total score.
29 Knees-to-Elbows
29 Burpees wodwell.com/wod/tabata-fight- wodwell.com/wod/ghost
gone-bad
wodwell.com/wod/the-29

page 67 of 111
690 BENCHMARK WODS
September 02, 2017

THE LONGEST
THE ADMIRAL TEST 3
MILE
3 Rounds for Time 20 For Reps in 8 minutes
Burpee Pull-Ups Tabata Air Squats 4 Rounds for Time 10
20 Front Squats (155/105 Burpees
lb) Rest 10 seconds, then: 100 meter Run
20 Box Jumps (24/20 in) Max Muscle Ups 10 Air Squats
100 meter Run
wodwell.com/wod/the-admiral Final score equals lowest 10 Push-Ups
Tabata round score 100 meter Run
multiplied by total 10 Sit-Ups
THE CHIEF IS number of muscle-ups 100 meter Run
DEAD completed. Tabata is 20
seconds of work followed wodwell.com/wod/longest-mile
Five 4-minute AMRAPs in
by 10 seconds of rest for 8
24 minutes AMRAP in 4
intervals (4 minutes).
minutes THE TRIPLET
Tabata score is the least
3 Power Cleans (135/95lb)
number of reps performed As Many Rounds as
6 Push-Ups
in any of the eight intervals Possible (AMRAP) in 10
9 Air Squats
of squats. Rest 10 seconds minutes 6 Squat Cleans
12 Deadlifts (135/95 lb)
after the last squat (120 lbs/65 lbs)
interval, then begin 4 12 Pull-Ups
1 minute Rest, then Repeat
minutes of muscle-ups. 12 Double Unders
(5 times total)
wodwell.com/wod/test-3 wodwell.com/wod/triplet
Complete as many rounds
as possible (AMRAP) in 4
minutes, then rest 1
THE 300 THREE WISE
minute. Start each 4-
minute cycle where you For Time 25 Pull-Ups MEN
left off on the previous 50 Deadlifts (135/95 lbs) Three AMRAPs in 16
cycle. Repeat for a total of 50 Push-Ups minutes AMRAP in 4
5 cycles. Count total 50 Box Jumps (24/20 in) minutes
rounds and reps 50 Floor Wipers 5 Hang Squat Snatch
completed. 50 Kettlebell Clean-and- (135/95 lb)
Press (1/.75 Pood) 10 Bar-Facing Burpees
wodwell.com/wod/the-chief-is- (Alternating Arms)
dead 25 Pull-Ups Rest 2 minutes

The entire workout is 300 Then, AMRAP in 4 minutes


reps. 10 Power Cleans (135/95

page 68 of 111
690 BENCHMARK WODS
September 02, 2017

wodwell.com/wod/the-300 lb)
THE FAUCET
20 Pull-Ups
10 Rounds for Time (with a
Partner) 4 Legless Rope THE BEN Rest 2 minutes
Climbs
ROGERS
12 D-Ball Over Shoulders
For Time 800 meter Run Then, AMRAP in 4 minutes
(150/100 lb)
50 Hang Power Cleans 15 Box Jump-Overs (24/20
24 Burpee Box Jumps
(115/75 lbs) in)
(24/20 in)
600 meter Run 30 Wall Ball Shots (20/14
One partner works at a 30 Hang Power Cleans lbs)
time. Share the work as (155/105 lbs)
Complete all three parts of
needed. Complete all rope 400 meter Run
the workout ("Jeremy
climbs before moving on to 10 Hang Power Cleans
Wise," "Ben Wise," and
D-Balls, etc. (185/125 lbs)
"Beau Wise") with a
wodwell.com/wod/the-faucet wodwell.com/wod/the-ben-rogers
running clock, including
the 2 minutes between
each part. Score is the
THE GRINCH THE CRIPPLER total number of reps
completed for all three
3 Rounds For Time 1 For Time 30 Back Squats
parts.
Snatch Balance (315/205 (225/155 lbs)
lbs) 1 mile Run wodwell.com/wod/three-wise-
2 Back Tucks men
3 Cleans (315/205 lbs) A variant of this WOD is
4 Freestanding Handstand the "San Fran Crippler,"
Push-Ups which substitutes a 1,000 TRIPLE 3
meter row for the run.
For Time 3,000 Meter Row
A back tuck is also known
300 Double-Unders
as a backflip and, like all wodwell.com/wod/crippler
3 mile Run
movements, may be
scaled. wodwell.com/wod/triple-3
THE FEARLESS
wodwell.com/wod/the-grinch 14
3 Rounds for Time 12 ULTIMATE
Handstand Push-Ups WARRIOR
THE QUICK
2 400 meter Runs
AND THE DEAD 21-15-9 Reps for Time
15 Bar Over Burpees
Thrusters (135/95 lb)
For Time 3-9-15-21-15-9-3 14 Overhead Squats (95/65
Bar Muscle-Ups
Deadlifts (205/145 lbs) lb)

page 69 of 111
690 BENCHMARK WODS
September 02, 2017

Box Jumps (24/20 in) The "2 400 meter Runs" wodwell.com/wod/ultimate-
warrior
are written this way for the
wodwell.com/wod/quick-dead significance of the date
(December 2), but may be
run as a single 800 meter
WADE
THE TWINS distance. 5 Rounds For Time 11 One-
Two rounds of each couplet Arm Dumbbell Power
for time wodwell.com/wod/the-fearless-14 Snatches (50 lbs)
750 meter Row 12 One-Arm Dumbbell
20 Handstand Push-ups Thrusters (50 lbs)
THE HATEFUL 11 Weighted Pull-Ups (50
20 Thrusters (115 lbs/75 EIGHT lbs dumbbell)
lbs) 8 Rounds for Time 8 Push-
20 L-Pull-ups Alternate arms on each
Ups
snatch and thruster
8 GHD Sit-Ups
wodwell.com/wod/twins
8 Air Squats wodwell.com/wod/wade
8 Pull-Ups
8 Deadlifts (95/65 lb)
TIGER BLOOD 8 Hang Power Cleans YVONNE
3 Rounds for Time 10 (95/65 lb)
Clean-and-Jerks (135/95 lb) For Time (with a Partner)
8 Shoulder-to-Overheads
400 meter Run 76 Air Squats
(95/65 lb)
76 Dumbbell Push Presses
8 calorie Row
wodwell.com/wod/tiger-blood (50/30 lb)
wodwell.com/wod/the-hateful-
76 AbMat Sit-Ups
eight 76 Wall Ball Shots (20/14
TRIPLE lb)
76 Burpees
FINALE
THE 76 Medball Twists (20/14
With a Running Clock in 12 lb)
minutes 400 meter Sprint
RECKONING
76 Push-Ups
30 Squat Cleans (135/95 For Time 1 mile Run
76 Kettlebell Swings (53/35
lbs) 100 Body Blasters*
lb)
20/15 Ring Muscle-ups 1 mile Run
76 Dumbbell Thrusters
(50/30 lb)
With remaining time find a: *One Body Blaster consists
400 meter Run with
1 Rep Max Snatch of one Burpee, one Pull-Up
Partner
then one Knees-to-Elbows.
The 12-minute time cap is Partition into any size sets,
for the entire workout. wodwell.com/wod/reckoning
but split the work evenly

page 70 of 111
690 BENCHMARK WODS
September 02, 2017

Complete as much of the between partners.


run, cleans and muscle-ups THE WZA TRI
as possible (time cap 8 For Time Swim wodwell.com/wod/yvonne
minutes) before moving on Stand Up Paddleboard
to the snatch. Run

wodwell.com/wod/triple-finale wodwell.com/wod/the-wza-tri

VICTORIA TOP GUN


5 Rounds for Time 10 For Time 20 Thrusters
Thrusters (95/65 lbs) (135/95 lbs)
14 Box Jumps (24/20 in) 20 Sumo Deadlift High
12 Sumo Deadlift High Pulls (135/95 lbs)
Pulls (95/65 lbs) 20 Push Jerks (135/95 lbs)
12 Burpees 20 Overhead Squats
27 Kettlebell Swings (1.5/1 (135/95 lbs)
pood) 20 Front Squats (135/95
lbs)
wodwell.com/wod/victoria
4 Burpees at the top of
each minute
WETTERLING
AMRAP in 19 minutes 8 Do 4 burpees every
Burpee Box Jumps (24/20 minute, including at the
in) start of the WOD, before
9 Power Cleans (95/65 lbs) continuing the barbell
11 calorie Row work. Athlete is allowed to
move to the next barbell
wodwell.com/wod/wetterling 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

page 71 of 111
690 BENCHMARK WODS
September 02, 2017

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, and 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 - or until you can
no longer continue.

wodwell.com/wod/true-grit

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

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

page 72 of 111
690 BENCHMARK WODS
September 02, 2017

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
21 Push-Ups 8 Thrusters (155/105 lbs) lbs)
21 Box Jumps (24/20 in) 6 Rope Climbs (15 ft) 800 Meter Run
15 Burpees 11 Box Jumps (30/24 in) 21 Clean-and-Jerk (155/105
9 Pull-Ups lbs)
Partner 1 performs the 1 Mile Run
wodwell.com/wod/21-guns workout listed above.
Partner 2 runs 400 meters wodwell.com/wod/abbate
with a sandbag (45/25 lbs).
ADAM When Partner 2 returns
5 Rounds for Time 7 Chest- from the run, Partner 1 will ADRIAN
to-Bar Pull-Ups grab the sandbag, and 7 Rounds For Time 3
14 Kettlebell Swings (32/24 begin their 400 meter run, Forward Rolls
kg) while Partner 2 continues 5 Wall Climbs

page 73 of 111
690 BENCHMARK WODS
September 02, 2017

21 Wall Balls (9/6 kg) the workout where Partner 7 Toes-to-Bar


1 left off. 9 Box Jumps (30 in)
wodwell.com/wod/adam
wodwell.com/wod/31-heroes wodwell.com/wod/adrian

ALEXANDER
5 Rounds for Time 31 Back ADAMBROWN ANDRE
Squats (135/95 lbs) 2 Rounds For Time 24 FLETCHER
12 Power Cleans (185/135 Deadlift (295/205 lbs) 5 Rounds for Time 21
lbs) 24 Box Jumps (24/20 in) Deadlifts (65/45 lb)
24 Wall Ball shots (20/14 15 Cleans (85/65 lb)
wodwell.com/wod/alexander lb) 9 Push Presses (105/85 lb)
24 Bench Press (195/125
lbs) wodwell.com/wod/andre-fletcher
ANTHONY 24 Box Jumps (24/20 in)
RASPA 24 Wall Ball shots (20/14
For Time 7,425 meter Row lb) ARNIE
9 Handstand Push-Ups 24 Clean (145/100 lbs) For Time 21 Turkish Get-
17 Hang Power Cleans Ups, Right Arm
wodwell.com/wod/adambrown
(135/95 lbs) 50 Kettlebell Swings
19 Pull-Ups 21 Overhead Squats, Left
90 Sit-Ups Arm
AMER
145 Jumping Jacks 50 Kettlebell Swings
4 Rounds for Time 3 21 Overhead Squats, Right
wodwell.com/wod/anthony-raspa Deadlifts (1.5 x Arm
Bodyweight) 50 Kettlebell Swings
6 Burpees 21 Turkish Get-Ups, Left
ARTIE 9 Box Jumps (24/20 in) Arm
AMRAP in 20 minutes 5
wodwell.com/wod/amer With a single Kettlebell
Pull-Ups
10 Push-Ups (2/1.5 pood)
15 Squats
APRIL 2ND wodwell.com/wod/arnie
5 Pull-Ups
10 Thrusters (95/65 lbs) For Time 38 Heel Claps

wodwell.com/wod/artie Then, 4 Rounds of: B-1


400 meter Run 3 Rounds for Time 400
2 Rope Climbs meter Run
20 Burpee Box Jumps 21 Kettlebell Swings (1.5/1

page 74 of 111
690 BENCHMARK WODS
September 02, 2017

BADGER (24/20 in) pood)


6 Pull-Ups 15 Knees-to-Elbow
3 Round For Time 30 Squat
9 Ring Dips
Cleans (95 lbs/65 lbs)
Then:
30 Pull-Ups
1 mile Run aka: "B-1 Australian Hero
800 Meter Run
WOD"
wodwell.com/wod/badger
All with a weight vest
(20/14 lb) wodwell.com/wod/b-1

"Heel claps" requires the


BECK SOLDO BAZ
athlete to start hanging
2 Rounds For Time 6 Squat from the bar with palms AMRAP in 30 minutes 30
Clean Thrusters (135/95 both facing inward. Raise Double-Unders
lbs) both feet overhead, then 8 Squat Cleans (155/110
8 Man-Makers (45/30 lb touch both heels together lbs)
dumbbells) over the bar. See "Heel 11 Hand Release Push-Ups
14 Toes-to-Bar Pull-ups Clap" movement demo.
wodwell.com/wod/baz
wodwell.com/wod/beck-soldo wodwell.com/wod/april-2nd

BIG SEXY
BLAKE ASHLEY BIRT 5 Rounds For Time 6
4 Rounds For Time 100 11 Rounds for Time 29 Deadlifts (315/205 lbs)
Foot Overhead Walking meter Shuttle Run 6 Burpees
Lunge (45/35 lb plate) 10 Burpees 5 Cleans (225/155 lbs)
30 Box Jumps (24/20 in) 10 Sit-Ups 5 Chest-to-Bar Pull-Ups
20 Wall Balls Shots (20/14 10 Thrusters (20/15 kg) 4 Thrusters (155/115 lbs)
lb)
4 Muscle-Ups
10 Handstand Push-Ups wodwell.com/wod/ashley-birt
wodwell.com/wod/big-sexy
wodwell.com/wod/blake
BARRAZA
As Many Rounds as BOWEN
BRAD
Possible (AMRAP) in 18 3 Rounds For Time 800
HARPER minutes 200 Meter Run meter Run
5 Rounds for Time 18 9 Deadlift (275 lbs) 7 Deadlifts (275/185 lbs)
Kettlebell Swings (2/1.5 6 Burpee Bar Muscle-Ups 10 Burpee Pull-Ups
pood) 14 Single Arm Kettlebell
13 Burpees wodwell.com/wod/barraza Thrusters (1.5/1 pood) (7
23 Wall Ball Shots (20/14 each arm)

page 75 of 111
690 BENCHMARK WODS
September 02, 2017

lb) 20 Box Jumps (24/20 in)


BELL
wodwell.com/wod/brad-harper 3 Rounds for Time 21 wodwell.com/wod/bowen
Deadlifts (185/135 lb)
15 Pull-Ups
BRASWELL 9 Front Squats (185/135 lb) BRADSHAW
AMRAP in 40 minutes 12 10 Rounds For Time 3
Burpees wodwell.com/wod/bell Handstand Push-Ups
9 Hang Power Cleans 6 Deadlift (225/155 lb)
(95/65 lb) 12 Pull-Ups
18 Wall Ball Shots (20/14 BONDY 24 Double-Unders
lb) AMRAP in 20 minutes 6
200 meter Sandbag Run Pull-Ups wodwell.com/wod/bradshaw
(60/40 lb) 11 Burpees
24 Sit-Ups
wodwell.com/wod/braswell BRENTON
If you have a weight vest 5 Rounds For Time Bear
wear it. Crawl (100 ft)
BRIAN Standing Broad-Jumps (100
3 Rounds For Time 5 Rope wodwell.com/wod/bondy ft)
Climbs (15 ft)
25 Back Squats (185/135 Do three Burpees after
lb) BRADLEY every five broad-jumps. If
10 Rounds For TIme 100 you've got a 20 pound vest
wodwell.com/wod/brian meter Sprint or body armor, wear it.
10 Pull-Ups
100 meter Sprint wodwell.com/wod/brenton
BULGER 10 Burpees
10 Rounds For Time 150 30 seconds Rest
Meter Run
BRUCK
7 Chest-to-Bar Pull-Ups wodwell.com/wod/bradley 4 Rounds For Time 400
7 Front Squats (135/95 lbs) Meter Run
7 Handstand Push-Ups 24 Back Squat (185 lbs/135
BREHM lbs)
wodwell.com/wod/bulger For Time 10 Rope Climbs 24 Jerk (135 lbs/95 lbs)
(15 ft)
20 Back Squats (225 lbs) wodwell.com/wod/bruck
CAPOOT 30 Handstand Push-Ups
For Time 100 Push-Ups 40 Calorie Row

page 76 of 111
690 BENCHMARK WODS
September 02, 2017

800 meter Run wodwell.com/wod/brehm


CAMERON
75 Push-Ups
For Time 50 Walking
1,200 meter Run
BROWNWOOD Lunges
50 Push-Ups
25 Chest-to-Bar Pull-Ups
1,600 meter Run DALLAS 5
50 Box Jumps (24/20 in)
25 Push-Ups For Time 50 Burpees 25 Triple-Unders
2,000 meter Run
50 Back Extensions
Then 5 Rounds of: 25 Ring Dips
wodwell.com/wod/capoot
10 Wall Ball (20/14 lbs) 50 Knees-to-Elbows
10 Shoulder-to-Overhead 25 Wall Ball "2-for-1s"
(95/65 lbs) (20/14 lbs)
CLOVIS
10 Pull-Ups 50 Sit-Ups
For Time 10 Mile Run 10 Box Jumps (24/20 in) 5 Rope Climb (15 ft)
150 Burpee Pull-Ups 10 Sit-Ups
wodwell.com/wod/cameron
Partition the Run and Then 800 meter Run
Burpee Pull-Ups as needed.
wodwell.com/wod/brownwood- CHARLIE
wodwell.com/wod/clovis dallas-5
For Time 100 Burpee Pull-
Ups
COLLIN BULL 100 Double Unders

6 Rounds For TIme 400 2 Rounds For Time 200 wodwell.com/wod/charlie


Meter Sandbag Carry (50 Double-Unders
lb) 50 Overhead Squats (135
12 Push Press (115 lbs) lbs) COFFEY
12 Box Jumps (24 in) 50 Pull-Ups
For Time 800 meter Run
12 Sumo Deadlift High-Pull 1 Mile Run
50 Back Squats (135/95 lb)
(95 lbs)
50 Bench Press (135/95 lb)
wodwell.com/wod/bull
wodwell.com/wod/collin 800 meter Run
35 Back Squat (135/95 lb)
CARSE 35 Bench Press (135/95 lb)
DAE HAN 800 meter Run
21-18-15-12-9-6-3 Reps for 20 Back Squat (135/95 lb)
3 Rounds For Time 800 Time Squat Clean (95/65 20 Bench Press (135/95 lb)
Meter Run (with 45/35 lb lbs) 800 meter Run
Barbell) Double-Unders 1 Muscle-Up
3 Rope Climbs (15 ft) Deadlift (185/135 lbs)
12 Thrusters (135/95 lbs) Box Jump (24/20 in) wodwell.com/wod/coffey

page 77 of 111
690 BENCHMARK WODS
September 02, 2017

wodwell.com/wod/dae-han Begin each round with a 50


meter Bear crawl CRAIN
2 Rounds For Time 34
DANNY wodwell.com/wod/carse Push-Ups
AMRAP in 20 minutes 30 50 yard Sprint
Box Jumps (24/20 in) 34 Deadlifts (135/95 lbs)
20 Push Press (115/75 lbs) COE 50 yard Sprint
30 Pull-Ups 10 Rounds For Time 10 34 Box Jumps (24/20 in)
Thrusters (95 lbs) 50 yard Sprint
wodwell.com/wod/danny 10 Ring Push-Ups 34 Clean-and-Jerks (95/65
lbs)
wodwell.com/wod/coe 50 yard Sprint
DEL 34 Burpees
For Time 25 Burpees 50 yard Sprint
400 Meter Run (20 lbs/14 CPL SI MILLER 34 Wall Ball Shots (20/14
lbs medicine ball) 3 Rounds For Reps in 20 lbs)
25 Weighted Pull-Ups (20 minutes In 6 minutes: 50 yard Sprint
lbs/15 lbs dumbbell) 800 meter Run Buy-In 34 Pull-Ups
400 Meter Run (20 lbs/14 Then, AMRAP: 50 yard Sprint
lbs medicine ball) 12 Front Squats (45/30 kg)
wodwell.com/wod/crain
25 Handstand Push-Ups 12 Pull-Ups
400 Meter Run (20 lbs/14
lbs medicine ball) Then, 1 minute Rest
25 Chest-to-Bar Pull-Ups
DANIEL
400 Meter Run (20 lbs/14 Buy-In for each AMRAP is For Time 50 Pull-Ups
lbs medicine ball) an 800 meter Run. The 400 Meter Run
25 Burpees clock starts with the first 21 Thrusters (95/65 lbs)
run and the AMRAP is 800 Meter Run
wodwell.com/wod/del performed in the remaining 21 Thrusters (95/65 lbs)
time each round. Score is 400 Meter Run
total reps completed in the 50 Pull-Ups
DEVIL OF three AMRAPs.
RAMADI V2 wodwell.com/wod/daniel
wodwell.com/wod/cpl-si-miller
4 Rounds for Time (with a
Partner) 8 Man Makers DAVO
(50/35 lb) / Partner Plank DALLAS 5
20 Deadlifts (275/205 lb) / For Time 400 meter Run
Partner Wall Sit With a Running Clock in 29 21 Thrusters (40/20 kg)
24 One-Arm Dumbbell minutes From 0:00-5:00, 400 meter Run
AMRAP: 21 Pull-Ups

page 78 of 111
690 BENCHMARK WODS
September 02, 2017

Thrusters (50/30 lb) / Burpees 400 meter Run


Partner Scissor Kicks 15 Sumo Deadlift High-
From 6:00-11:00, AMRAP: Pulls (40/20 kg)
Cash out: 7 Deadlifts (155/105 lb) 400 meter Run
500 Double-Unders / 7 Box Jumps (24/20 in) 15 Ring Dips
Partner Rows 400 meter Run
From 12:00-17:00, AMRAP 9 Handstand Push-Ups
Partition the work as Turkish Get-Ups (40/30 lb 400 meter Run
needed but both partners Dumbbell) 9 Overhead Squats (40/20
must work at the same kg)
time. Partner A may not From 18:00-23:00, AMRAP:
start a rep until partner B 7 Snatches (75/55 lb) wodwell.com/wod/davo
is also working. Partners 7 Push-Ups
may switch positions at
will. From 24:00-29:00, AMRAP: DESFORGES
Row (calories) 5 Rounds For Time 12
wodwell.com/wod/devil-ramadi-
Deadlifts (225/155 lbs)
v2 Rest 1 minute between 20 Pull-Ups
each station. Complete 12 Clean-and-Jerks (135/95
as many reps as possible lbs)
DONNY at each 5-minute station. 20 Knees-to-Elbows
21-15-9-9-15-21 Reps For
Time Deadlifts (225/155 wodwell.com/wod/dallas-5 wodwell.com/wod/desforges
lbs)
Burpees
DANNY DIETZ DOBOGAI
wodwell.com/wod/donny For Time 1 mile Run 7 Rounds For Time 8
26 Power Cleans (185/135 Muscle-Ups
lb) 22 Yard Farmer Carry (50
DRAGON 80 Push-Ups lb dumbells)
For Time 5k Run 1 minute Rest
4 minutes to find 4 rep 600 meter Run wodwell.com/wod/dobogai
max Deadlift 28 Front Squats (185/135
5k Run lb)
4 minutes to find 4 rep 50 Pull-Ups DOUGIE &
max Push Jerk LEON
wodwell.com/wod/c4-danny-dietz
wodwell.com/wod/dragon For Time (with a Partner)
400 meter Run with
Deadball (20/15 kg)

page 79 of 111
690 BENCHMARK WODS
September 02, 2017

DEMPSEY Then 5 rounds of:


DVB 40 Ball Slams (20/15 kg)
3 Rounds for Time 50 Wall
For Time 1 mile Run with 2 Tuck Jumps
Ball Shots (20/14 lb)
medicine ball (20/14 lbs) 40 Pull-Ups
50 Med Ball Push-Ups
40 Power Cleans (40/60 kg)
(20/14 lb)
Then 8 Rounds of: 40 Push-Ups
50 Ball Slams (20/14 lb)
10 Wall Ball Shots (20/14 40 Shoulder-to-Overhead
lbs) wodwell.com/wod/dempsey
(40/60 kg)
1 Rope Climb (15 ft) 100 meter Run
800 meter Run with
medicine ball (20/14 lbs) DG Then:
400 meter Run with
As Many Rounds as
Then 4 Rounds of: Deadball (20/15 kg)
Possible (AMRAP) in 10
10 Wall Ball Shots (20/14
minutes 8 Toes-to-Bar With a running clock, break
lbs)
8 Dumbbell Thrusters up the work between
1 Rope Climb (15 ft)
(35/25 lbs) partners as needed. One
400 meter Run with
12 Dumbbell Walking partner works while the
medicine ball (20/14 lbs)
Lunges (35/25 lbs) other rests. 1 hour time
Then 2 Rounds of: cap.
wodwell.com/wod/dg
10 Wall Ball Shots (20/14
lbs) wodwell.com/wod/dougie-leon

1 Rope Climb (15 ft)


DOUBLE DT
wodwell.com/wod/dvb 10 Rounds For Time 12 DUNN
Deadlifts (155/105 lbs) AMRAP in 19 minutes 3
9 Hang Power Cleans Muscle-Ups
FALKEL (155/105 lbs) Shuttle Sprint (5, 10, 15
6 Push Jerks (155/105 lbs) yards)
AMRAP in 25 minutes 8
Handstand Push-Ups 6 Burpee Box Jump Overs
A variant of the Hero WOD
8 Box Jump (30/24 in) (20 in)
"DT." See also: "Heavy
1 Rope Climb (15 ft)
DT." On the burpees, jump over
wodwell.com/wod/falkel the box without touching
wodwell.com/wod/double-dt
it. See scaling options.

FOO wodwell.com/wod/dunn
DT
AMRAP in 20 minutes 7
5 Rounds For Time 12
Chest-To-Bar Pull-Ups
Deadlifts (155/105 lbs)
77 Double-Unders

page 80 of 111
690 BENCHMARK WODS
September 02, 2017

2 Squat Clean Thrusters 9 Hang Power Cleans EVANS


(170/125 lb) (155/105 lbs)
For Time 100 Push-Ups
28 Sit-Ups 6 Push Jerks (155/105 lbs)
100 Kettlebell Swings
(24/16 kg)
Buy in: wodwell.com/wod/dt
100 Toes-to-Bars
13 Bench Presses (170/125
100 ft Rope Climbs
lb)
ERIN (accumulate over multiple
ascents)
After the clock starts, 5 Rounds For Time 15
before beginning the Dumbbell Split Cleans (40 For the rope climb,
AMRAP portion of the lbs) accumulate 100 ft total. If
workout, athlete must 21 Pull-Ups you are climbing a 15 ft
complete 13 Bench
rope, 17 ascents are
Presses. Each round is 114 wodwell.com/wod/erin
required (round up from
reps.
16.66).
wodwell.com/wod/foo FEEKS wodwell.com/wod/evans
2-4-6-8-10-12-14-16 Reps
For Time 100 meter Shuttle
FREDERICK ILL
Sprint FITCOPS
JR. Dumbbell Clusters (65/45 DALLAS 5
For Time 30 Snatches (70% lb)
For Time 1 mile Run
BW)
100 Elbow Plank Push-Ups
Start with 2 shuttle sprints
150 Sit-Ups
3 Bar Facing Burpees at and 2 dumbbell "clusters"
100 Burpees
the top of each minute (squat clean into a
150 Lunges
thruster), then do 4 of
Start with the snatches. each, then 6, etc. until the
Elbow plank push-up demo
Then at the top of each round of 16 is completed.
minute starting at 1:00, wodwell.com/wod/fitcops-dallas-5
perform 3 bar facing wodwell.com/wod/feeks
burpees. Continue until 30
snatches are completed in FRANK
total. FORREST
BONOMO
3 Rounds For Time 20 L-
wodwell.com/wod/frederick-ill-jr Pull-Ups For Time 30 Hang Squat
30 Toes-to-Bar Cleans (155/105 lb)
40 Burpees 30 Pull-Ups
800 Meter Run
wodwell.com/wod/frank-bonomo

page 81 of 111
690 BENCHMARK WODS
September 02, 2017

wodwell.com/wod/forrest
GARY BOX
GARRETT
For Time 10 Back Squats
3 Rounds For Time 75 Air
(275/185 lb) GALLANT Squats
10 Burpee Box Jumps
For Time 1 Mile Run (20 lb) 25 Ring Handstand Push-
(24/20 in)
60 Burpee Pull-Ups Ups
10 Front Squats (225/155
800 Meter Run (20 lb) 25 L-Pull-Ups
lb)
30 Burpee Pull-Ups
10 Burpee Box Jumps
400 Meter Run (20 lb) wodwell.com/wod/garrett
(24/20 in)
15 Burpee Pull-Ups
10 Cleans (185/135 lb)
10 Burpee Box Jumps GAZ
wodwell.com/wod/gallant
(24/20 in)
10 Snatches (135/95 lb) For Time 1000 meter Run
10 Burpee Box Jumps Ground-to-Overheads
GATOR (accumulate 2,000 kg)
(24/20 in)
8 Rounds For Time 5 Front 1000 meter Run
wodwell.com/wod/gary-box Squat (185 lbs)
26 Ring Push-Ups Athlete may use any
weight for the ground-to-
GAZA wodwell.com/wod/gator overhead and perform as
many reps as necessary to
5 Rounds for Time 35
accumulate 2,000 kg for
Kettlebell Swings (1.5/1
GLEN the movement. To
pood)
For Time 30 Clean-and-Jerk determine how many reps
30 Push-Ups
(135/95 lbs) are required at a given
25 Pull-Ups
1 Mile Run weight, divide 2,000 by the
20 Box Jumps (30/24 in)
10 Rope Climb (15 ft) weight of your bar (in
1 mile Run
1 Mile Run kilograms). For example, if
100 Burpees you are using 60 kg you
wodwell.com/wod/gaza
must perform 33.33 reps
wodwell.com/wod/glen (round up to 34). To
calculate in pounds, divide
GRIFF
4,400 by the weight of
For Time 800 meter Run your bar (in pounds).
GS 24
400 meter Run
(backwards) 4 Rounds For Time (with a
wodwell.com/wod/gaz
800 meter Run Partner) 800 meter Run
400 meter Run 50 Wall Balls (20/14 lb)
(backwards) 50 Burpees
50 Pull-Ups

page 82 of 111
690 BENCHMARK WODS
September 02, 2017

wodwell.com/wod/griff Partner A runs the 800m GREG ALIA


while Partner B completes
4 Rounds for Time 23
50 wall balls. After both
HAMILTON Russian Kettlebell Swings
partners finish their
(1.5/1 pood)
3 Rounds For Time 1000 movement, both partners
23 Box Jumps (24/20 in)
Meter Row complete 50 alternating
23 Sit-Ups
50 Push-Ups burpees. Once the burpees
23 Dumbbell Snatches
1000 Meter Run are completed, move to
(35/25 lb)
50 Pull-Ups the pull ups and share the
23 Goblet Squats (1.5/1
work as needed. Once the
pood)
wodwell.com/wod/hamilton pull ups are completed, the
23 Double-Unders
partner who ran first
23 Medicine Ball Cleans
moves to the wall balls
(20/14 lb)
HARPER while the other runs.
AMRAP in 23 minutes 9 Alternate each round.
Then:
Chest-to-Bar Pull-Ups 186 seconds (3:06) Plank
wodwell.com/wod/gs-24
15 Power Cleans (135/95 Hold
lbs)
21 Air Squats For the finisher (cash out),
400 meter Weighted Run
HAMMER
accumulate the time spent
(45/35 lb Plate) 5 Rounds For Time 5 Power in Plank Hold position. Do
Clean (135 lbs/95 lbs) not count any rest or
wodwell.com/wod/harper 10 Front Squat (135 lbs/95 transition time.
lbs)
5 Jerk (135 lbs/95 lbs) wodwell.com/wod/greg-alia
HIDALGO 20 Pull-Ups
For Time 2 Mile Run 90 Seconds Rest
2 Minutes Rest HALL
wodwell.com/wod/hammer
20 Squat Cleans (135 lbs) 5 Rounds for Time 3 Cleans
20 Box Jumps (24 in) (225/155 lbs)
20 Overhead Walking 200 meter Sprint
Lunges (45 lb plate)
HEAVY DT
20 Kettlebell Snatches
20 Box Jumps (24 in) 5 Rounds for Time 12 (1.5/1 pood) (10 each arm)
20 Squat Cleans (135 lbs) Deadlifts (205/145 lbs) 2 minutes Rest
2 Minutes Rest 9 Hang Power Cleans
2 Mile Run (205/145 lbs) wodwell.com/wod/hall
6 Push Jerks (205/145 lbs)
If you've got a 20 pound
vest or body armor, wear A variant of the Hero WOD
it. "DT." See also: "Double

page 83 of 111
690 BENCHMARK WODS
September 02, 2017

wodwell.com/wod/hidalgo DT." HANSEN


5 Rounds For Time 30
wodwell.com/wod/heavy-dt
HOLLEYMAN Kettlebell Swing (2 pood)
30 Burpees
30 Rounds For Time 5 Wall
HILDY 30 Glute-ham (GHD) Sit-
Balls (20/14 lb)
Ups
3 Handstand Push-Ups For Time 100 calorie Row
1 Power Clean (225/155 75 Thrusters (45/35 lb wodwell.com/wod/hansen
lbs) barbell)
50 Pull-Ups
wodwell.com/wod/holleyman 75 Wall Ball Shots (20/14 HELTON
lbs)
3 Rounds For Time 800
100 calorie Row
HORTON meter Run
30 Dumbbell Squat Cleans
9 Rounds for Time (with a If youve got a 20-lb. vest
(50/35 lbs)
Partner) 9 Bar Muscle-Ups or body armor, wear it.
30 Burpees
11 Clean-and-Jerks
wodwell.com/wod/hildy
(155/115 lbs) wodwell.com/wod/helton
50 yard Buddy Carry

Share the work with your HOLLYWOOD


HOLBROOK
partner however you For Time 2 km Run
choose with only one 10 Rounds For TIme 5
22 Wall-Ball shots (30/20
person working at a time. If Thrusters (115/85 lbs)
lbs)
you can't find a partner, 10 Pull-Ups
22 Muscle-Ups
perform 5 reps of each 100 meter Sprint
22 Wall-Ball shots (30/20
exercise per round and find 1 minute Rest
lbs)
a heavy sandbag to carry. 22 Power Cleans (185/135
wodwell.com/wod/holbrook
lbs)
wodwell.com/wod/horton 22 Wall-Ball shots (30/20
lbs)
HORTMAN
2 km Run
J.J. As Many Rounds as
For Time 1 Squat Clean wodwell.com/wod/hollywood Possible (AMRAP) in 45
(185/135 lb) minutes 800 meter Run
10 Parallette Handstand 80 Air Squats
Push-Ups (6" Deficit) HOTSHOTS 19 8 Muscle-Ups
2 Squat Cleans (185/135 6 Rounds For Time 30 Air
wodwell.com/wod/hortman
lb) Squats
9 Parallette Handstand 19 Power Cleans (135/95

page 84 of 111
690 BENCHMARK WODS
September 02, 2017

Push-Ups (6" Deficit) lbs)


3 Squat Cleans (185/135 7 Strict Pull-Ups IRON RANGER
lb) 400 meter Run For Time 22 second Silence
8 Parallette Handstand 94 Goblet Squats (2/1.5
Push-Ups (6" Deficit) wodwell.com/wod/hotshots-19 pood)
4 Squat Cleans (185/135 94 Push-Ups
lb) 94 Sit-Ups
7 Parallette Handstand JACK 94 Russian Kettlebell
Push-Ups (6" Deficit) AMRAP in 20 minutes 10 Swings (2/1.5 pood)
5 Squat Cleans (185/135 Push Presses (115/85 lb) 22 Burpees
lb) 10 Kettlebell Swings (1.5/1
6 Parallette Handstand pood) The workout, as
Push-Ups (6" Deficit) 10 Box Jumps (24/20 in) programmed, starts at the
6 Squat Cleans (185/135 00:23 mark after the 22
lb) wodwell.com/wod/jack seconds of silence.
5 Parallette Handstand
Push-Ups (6" Deficit) wodwell.com/wod/iron-ranger

7 Squat Cleans (185/135 JAMES


lb) PROSSER
4 Parallette Handstand JAG 28
For Time 100 Muscle-Ups
Push-Ups (6" Deficit) For Time 800 Meter Run
8 Squat Cleans (185/135 Partition the work as 28 Kettlebell Swings (2/1.5
lb) needed. pood)
3 Parallette Handstand 28 Strict Pull-Ups
Push-Ups (6" Deficit) wodwell.com/wod/james-prosser 28 Kettlebell Clean-and-
9 Squat Cleans (185/135 Jerk (2/1.5 pood)
lb) 28 Strict Pull-Ups
2 Parallette Handstand JASON 800 Meter Run
Push-Ups (6" Deficit)
For Time 100 Air Squats
10 Squat Cleans (185/135 Use a single kettlebell for
5 Muscle-Ups
lb) the swings; two kettlebells
75 Air Squats
1 Parallette Handstand for the clean-and-jerks.
10 Muscle-Ups
Push-Up (6" Deficit)
50 Air Squats wodwell.com/wod/jag-28
15 Muscle-Ups
When this hero WOD was
25 Air Squats
published on CrossFit.com
20 Muscle-Ups JAMES
no RX deficit was specified
for the deficit HSPUs.
wodwell.com/wod/jason
WRIGHT
We set 6 deficit as an Rx For Points in 20 minutes
benchmark. Overhead Squat (10

page 85 of 111
690 BENCHMARK WODS
September 02, 2017

wodwell.com/wod/j-j points)
JENNIFER Thruster (5 points)
As Many Rounds as Squat Clean (3 points)
JAIME L. Possible (AMRAP) in 26 Deadlift (1 point)
CAMPBELL minutes 10 Pull-Ups
AMRAP in 25 minutes 7 15 Kettlebell Swings (1.5/1 Perform all movements
Deadlifts (185/135 lbs) Pood) with a 60/40kg barbell.
6 Kettlebell Swings (53/35 20 Box Jumps (24/20 in)
Perform any combination
lbs)
wodwell.com/wod/jennifer of the prescribed
7 Barbell Hack Squats
movements as many times
(185/155 lbs)
as possible, to accumulate
6 Plate Sit-Ups (45/25 lbs)
JIMMY as many points as possible.
AMRAP in 30 minutes 5 Count reps of each
Perform 1 Burpee at the
Deadlifts (120/90 kg) movement during the
top of every minute
7 Pull-Ups workout. Calculate score
Hack squat demo 9 Push-Ups by multiplying reps by
points for each movement
wodwell.com/wod/jaime-l- wodwell.com/wod/jimmy and totaling them all.
campbell
wodwell.com/wod/james-wright
JONNO
JARED For Time 3 Rounds of:
4 Rounds For Time 800
JAY
5 Hang Power Cleans
Meter Run (40/30 kg) AMRAP in 20 minutes 22
40 Pull-Ups 10 Push Presses (40/30 kg) Air Squats
70 Push-Ups 15 Back Squats (40/30 kg) 12 Toes-to-Bar
800 meter Run 9 Burpees
wodwell.com/wod/jared
3 Rounds of: If you have a weight vest
5 Overhead Squats (40/30 wear it.
JBO kg)
wodwell.com/wod/jay
As Many Rounds as 10 Sumo Deadlift High-
Possible in 28 minutes 9 Pulls (40/30 kg)
Overhead Squats (115/75 15 Front Squats (40/30 kg)
lbs) 30 Ball Slams (30/20 lb)
JENNY
1 Legless Rope Climb (15 ft AMRAP in 20 minutes 20
rope, from seated position) 3 Rounds of: Overhead Squats (45/35 lb
12 Bench Presses (115/75 5 Power Cleans (40/30 kg) bar)
lbs) 10 Squat Cleans (40/30 kg) 20 Back Squats (45/35 lb

page 86 of 111
690 BENCHMARK WODS
September 02, 2017

wodwell.com/wod/jbo 15 Deadlifts (40/30 kg) bar)


30 Box Jumps (24/20 in) 400 meter Run

JERRY wodwell.com/wod/jonno "Jenny" was the second


For Time 1 Mile Run female Hero WOD, after
2000 Meter Row "White."
1 Mile Run JOSH
wodwell.com/wod/jenny
For Time 21 Overhead
wodwell.com/wod/jerry Squats (95 lbs)
42 Pull-Ups
15 Overhead Squats (95
JOHN FLORIO
JOHNSON lbs) For Time 10 Bench Presses
AMRAP in 20 minutes 9 30 Pull-Ups (75% BW)
Deadlifts (245/165 lbs) 9 Overhead Squats (95 lbs) 10 Ring Dips
8 Muscle-Ups 18 Pull-Ups 20 Bench Presses (50%
9 Squat Clean (155/105 BW)
lbs) wodwell.com/wod/josh 20 Diamond Push-Ups
30 Bench Presses (35%
wodwell.com/wod/johnson BW)
JUSTIN 30 Push-Ups
30-20-10 Reps for Time
JORGE Bench press weights are
Back Squats (Bodyweight)
based on percent of
For Time 30 GHD Sit-Ups Bench Presses
athletes bodyweight (BW).
15 Squat Cleans (155/105 (Bodyweight)
Athlete must load own bar.
lbs) Strict Pull-Ups
24 GHD Sit-Ups
wodwell.com/wod/john-florio
12 Squat Cleans (155/105 wodwell.com/wod/justin
lbs)
18 GHD Sit-Ups JORDAN
9 Squat Cleans (155/105 KEN ZINK
lbs) For Time 100 Kettlebell
7 Rounds for Time 71
12 GHD Sit-Ups Swings (24/16 kg)
Double-Unders
6 Squat Cleans (155/105 100 Sit-Ups
14 Deadlifts (135/95 lb)
lbs) 100 Air Squats
6 Hang Power Cleans
6 GHD Sit-Ups 100 Push-Ups
(135/95 lb)
3 Squat Cleans (155/105 9 Front Squats (135/95 lb)
wodwell.com/wod/jordan
lbs)
wodwell.com/wod/zink
wodwell.com/wod/jorge

page 87 of 111
690 BENCHMARK WODS
September 02, 2017

JOSHIE
JT KLEPTO
3 Rounds for Time 21
21-15-9 Reps For Time 4 Rounds For Time 27 Box
Dumbbell Snatches, Right
Handstand Push-Ups Jumps (24/20 in)
Arm (40 lbs)
Ring Dips 20 Burpees
21 L Pull-Ups
Push-Ups 11 Squat Cleans (145/100
21 Dumbbell Snatches,
lbs)
Left Arm (40 lbs)
wodwell.com/wod/jt
21 L Pull-Ups
wodwell.com/wod/klepto

The snatches are full squat


KARL JOSEPH
snatches
21-15-9 Reps for Time LEDESMA
Push Presses (135/95 lb) As Many Rounds as wodwell.com/wod/joshie
30 Box Jumps Possible (AMRAP) in 20
Overhead Squats (135/95 minutes 5 Parallette
lb) Handstand Push-Ups (6" KALSU
Deficit) For Time 100 Thrusters
Perform 21 push presses, 10 Toes Through Rings (135/95 lbs)
30 box jumps, 21 overhead 15 Medicine Ball Cleans
squats. Then 15 push (20 lbs) 5 Burpees at the top of
presses, 30 box jumps, 15
every minute
overhead squats. Then 9 When this WOD was
push presses, 30 box published on CrossFit.com Start with 5 burpees. Then
jumps, 9 overhead squats. no RX deficit was specified complete as many
for the deficit HSPUs. thrusters as possible until
wodwell.com/wod/karl-joseph We set 6 deficit as a the minute is up. Repeat
benchmark for this Hero until 100 total thrusters are
WOD. completed. If athlete does
KEVIN A.
not finish score is number
HOUSTON wodwell.com/wod/ledesma
of rounds and reps
3 Rounds For Time 200 completed. A scaled
meter Run variant of this WOD, "Hotel
LIAM
50 meter Farmers Walk (35 Hell," substitutes regular
lbs sandbag, each hand) For Time 800 meter Run thrusters with hang
10 Burpees (with 45 lb Plate) squat dumbbell thrusters
10 meter Bear Crawl 100 Toes-to-Bars (35/25 lbs).
(forward and backwards) 50 Front Squats (155/105
400 meter Run lb) wodwell.com/wod/kalsu
100 meter Farmers Walk 10 Rope Climbs (15 ft)
800 meter Run (with 45 lb

page 88 of 111
690 BENCHMARK WODS
September 02, 2017

(35 lbs sandbag, each Plate)


hand) KEVIN
20 Burpees Partition the toes-to-bars, 3 Rounds for Time 32
10 meter Bear Crawl front squats and rope Deadlifts (185/135 lbs)
(forward and backwards) climbs as needed. Start 32 Hanging Hip Touches
600 meter Run and finish with the run. (alternating arms)
150 meter Farmers Walk 800m Running Farmer
(35 lbs sandbag, each wodwell.com/wod/liam Carry (15 lb dumbbells)
hand)
30 Burpees "Hanging Hip Touch"
30 meter Bear Crawl LT JOHN movement demo
(forward and backwards) 3 Rounds for Time Max
Unbroken Clean-and-Jerks wodwell.com/wod/kevin

If you have a weight vest (BW)


wear it (except during the 400 meter Run
run). 15 GHD Sit-Ups KP
For Time 1000 meter Row
wodwell.com/wod/kevin-a- Score is time plus total 30 Pull-Ups
houston clean-and-jerks. 30 Thrusters (40/30 kg)
1000 meter Run
wodwell.com/wod/lt-john
KUTSCHBACH wodwell.com/wod/kp
7 Rounds For Time 11 Back
Squats (185/135 lbs) LUMBERJACK
10 Jerks (135/95 lbs) 20 LEE
For Time 20 Deadlifts 5 Rounds For Time 400
wodwell.com/wod/kutschbach Meter Run
(275/185 lb)
400 meter Run 1 Deadlift (345/225 lbs)
20 Kettlebell Swings (2/1.5 3 Squat Clean (185/135
LEGION 8 lbs)
pood)
8 Rounds For Time 8 400 meter Run 5 Push Jerk (185/135 lbs)
Thrusters (75/55 lbs) 20 Overhead Squats 3 Muscle-Ups
8 Chest-to-Bar Pull-Ups (115/75 lb) 1 Rope Climb (15 ft)
8 Clapping Push-Ups 400 meter Run
8 Power Snatches (75/55 20 Burpees wodwell.com/wod/lee
lbs) 400 meter Run
8 Knees-to-Elbows 20 Chest-to-Bar Pull-Ups
8 Sumo Deadlift High-Pulls 400 meter Run LINDSKOG
(75/55 lbs) 20 Box Jumps (24/20 in) 5 Rounds for Time 500
8 Handstand Push-Ups 400 meter Run meter Run

page 89 of 111
690 BENCHMARK WODS
September 02, 2017

8 Toes-to-Bar 20 Dumbbell Squat Cleans 20 Box Jumps


(45/35 lb) 20 Pull-Ups
Then 800 meter Run 400 meter Run 5 Handstand Push-Ups

wodwell.com/wod/legion-8 wodwell.com/wod/lumberjack-20 wodwell.com/wod/lindskog

LOREDO MANION LUCE


6 Rounds For Time 24 Air 7 Rounds For Time 400 3 Rounds For Time 1000
Squats meter Run Meter Run
24 Push-Ups 29 Back Squats (135/95 10 Muscle-Ups
24 Walking Lunges lbs) 100 Air Squats
400 Meter Run
wodwell.com/wod/manion Wearing a 20 pound vest
wodwell.com/wod/loredo
wodwell.com/wod/luce
MARCONI
LUKE For Time (with a Partner)
For Time 400 meter Run 2,382 meter Row
LUMPY
15 Clean and Jerks 3 Rounds for Time 250
(155/105 lbs) Then, 20 Rounds of: meter Row
400 meter Run 11 Toes-to-Bars 6 Power Cleans (135/95
30 Toes-to-Bars 20 Air Squats lbs)
400 meter Run 16 Kettlebell Swings (1.5/1 6 Thrusters (135/95 lbs)
45 Wall Ball Shots (20/14 pood) 9 Deadlifts (135/95 lbs)
lbs) 9 Sumo Deadlift High-Pulls
400 meter Run One partner works while (135/95 lbs)
45 Kettlebell Swings (1.5/1 the other rests. Break up
pood) the work between partners wodwell.com/wod/lumpy

400 meter Run as needed.


30 Ring Dips
400 meter Run wodwell.com/wod/marconi MANUEL
15 Weighted Lunge Steps 5 Rounds for Reps in 50
(155/105 lbs) minutes 3 minutes of Max
400 meter Run MATT B. Rope Climbs
5 Rounds For Time 5 2 minutes of Max Air
wodwell.com/wod/luke Burpees Squats
10 Chest-to-Bar Pull-Ups 2 minutes of Max Push-Ups
20 Wall Ball Shots (20/14 3 minutes to Run 400
lbs) meters

page 90 of 111
690 BENCHMARK WODS
September 02, 2017

MAGPIE 30 Push-Ups Wear a weight vest or body


400 meter Run armor.
3 Rounds For Time 800
meter Run
wodwell.com/wod/matt-b After the run, rest for the
20 Knees-to-Elbows
remainder of the 3 minutes
30 Kettlebell Swings (24/16
before beginning the next
kg) MCCLUSKEY round.
40 Sumo Deadlift High-
Pulls (40/30 kg) 3 Rounds For TIme 9
wodwell.com/wod/manuel
Muscle-Ups
wodwell.com/wod/magpie 15 Burpee Pull-Ups
21 Pull-Ups
800 Meter Run
MARSTON
MARCO AMRAP in 20 minutes 1
If you've got a twenty Deadlift (405/285 lbs)
3 Rounds for Time 21 Pull-
pound vest or body armor, 10 Toes-to-Bar
Ups
wear it. 15 Bar Facing Burpees
15 Handstand Push-Ups
9 Thrusters (135/95 lbs) wodwell.com/wod/mccluskey wodwell.com/wod/marston

wodwell.com/wod/marco

MEADOWS MATTHEW
MATT 16 For Time 20 Muscle-Ups THOMAS
25 Lowers from Inverted 21-15-9 Reps for Time
For Time 16 Deadlifts (275
Hang on the Rings Squat Snatches (42.5/32.5
lbs)
30 Ring Handstand Push- kg)
16 Hang Power Cleans
Ups Push-Ups
(185 lbs)
35 Ring Rows
16 Push Presses (135 lbs)
40 Ring Push-Ups wodwell.com/wod/matthew
800 meter Run
16 Deadlifts (275 lbs) For the 'Lowers' on the
16 Hang Power Cleans ring, control the MCDONALD &
(185 lbs) movement, moving slowly,
16 Push Presses (135 lbs) GALAGHER
with straight body and
800 meter Run arms. 2 Rounds for Time 200
16 Deadlifts (275 lbs) meter Run
16 Hang Power Cleans wodwell.com/wod/meadows 16 Kettlebell Swings (53/35
(185 lbs) lbs)
16 Push Presses (135 lbs) 16 Pull-Ups
16 Front Squats (110/70
wodwell.com/wod/matt-16 lbs)

page 91 of 111
690 BENCHMARK WODS
September 02, 2017

MICHAEL 200 meter Run


MAUPIN 14 Kettlebell Swings (53/35
BRENNAN
4 Rounds for Time 800 lbs)
meter Run 5-10-15-20 Reps For Time 14 Pull-Ups
49 Push-Ups Burpee Pull-Ups 14 Front Squats (110/70
49 Sit-Ups Wall Ball Shots (20/14 lbs) lbs)
49 Air Squats Power Snatches (135/95 200 meter Run
lbs) 12 Kettlebell Swings (53/35
wodwell.com/wod/maupin lbs)
wodwell.com/wod/michael-
12 Pull-Ups
brennan
12 Front Squats (110/70
MCGHEE lbs)
AMRAP in 30 minutes 5 MONTI
Deadlifts (275/185 lbs) wodwell.com/wod/mcdonald-
5 Rounds for Time 50 Box galagher
13 Push-Ups
Step-Ups (45/35 lb
9 Box Jumps (24/20 in)
barbells, 20" box)
wodwell.com/wod/mcghee
15 Cleans (135/95 lbs) MICHAEL
50 Box Step-Ups (45/35 lb 3 Rounds For Time 800
barbells, 20" box) meter Run
MICHAEL 10 Snatches (135/95 lbs) 50 Back Extensions
BOCCHINO 50 Sit-Ups
wodwell.com/wod/monti
EMOM in 8 minutes 3 wodwell.com/wod/michael
Squat Clean Thrusters
(155/105 lbs) MOOSE
3 Bar Over Burpees For Time 1,000m Row MILLAR
wodwell.com/wod/michael- 3 Rounds for Time 7
Then 10 Rounds of: Muscle-Ups
bocchino
7 Bar Facing Burpees 14 Thrusters (40/30 kg)
3 Thrusters (95/65 lb) 21 GHD Sit-Ups
MIRON
Then: wodwell.com/wod/millar
(MIROSAW 1,200m Run (with med ball
UCKI) (20/14 lb))
5 Rounds for Time: 800 MOON
meter Run wodwell.com/wod/moose
7 Rounds For Time 10
23 Back Squats ( Body Hang Split Snatch, Right
Weight) Arm (40 lbs)
13 Deadlifts (1 Body 1 Rope Climb (15 ft)

page 92 of 111
690 BENCHMARK WODS
September 02, 2017

Weight) MR. JOSHUA 10 Hang Split Snatch, Left


Arm (40 lbs)
Five Rounds for Time 400
wodwell.com/wod/miron 1 Rope Climb (15 ft)
Meter Run
30 Glute-Ham (GHD) Sit-
Alternate feet in the split
MOORE Ups
snatch sets
15 Deadifts (250/165 lbs)
As Many Rounds as
wodwell.com/wod/moon
Possible (AMRAP) in 20 wodwell.com/wod/mr-joshua
minutes 1 Rope Climb (15
ft)
400 Meter Run
MORRISON
NED
Max Reps Handstand Push- 50-40-30-20-10 Reps For
7 Rounds For Time 11 Back
Ups Time Wall Ball Shots (20/14
Squats (BW)
lbs)
1,000 Meter Row
wodwell.com/wod/moore Box Jumps (24/20 in)
Kettlebell Swings (1.5/1
wodwell.com/wod/ned
pood)
MOSZER
wodwell.com/wod/morrison
9 Rounds for Time 300 NOAH
meter Run
For Time Buy-In: 67 Push-
6 Air Squats
6 Pull-Ups
Ups MURPH
6 Box Jumps (20/24 in) For Time 1 mile Run
Then, 3 Rounds of:
6 Burpees 100 Pull-Ups
800 meter Run
6 Sit-Ups 200 Push-Ups
23 Pull-Ups
6 Lunges 300 Air Squats
23 Wall Ball Shots
6 Russian Kettlebell Swings 1 mile Run
21 Deadlifts (165/105 lb)
(53/35 lbs)
All with a Weight Vest
Cash-out: 67 Push-Ups
If you have a weight vest, (20/14 lb)
wear it. wodwell.com/wod/noah
Partition the Pull-Ups,
wodwell.com/wod/moszer Push-Ups, and Squats as
needed. Start and finish
NUTTS with a Mile run.
NATE For Time 10 Handstand
Push-Ups wodwell.com/wod/murph
As Many Rounds as
15 Deadlifts (250/175 lb)
Possible (AMRAP) in 20
25 Box Jumps (30/24 in)
minutes 2 Muscle-Ups
50 Pull-Ups

page 93 of 111
690 BENCHMARK WODS
September 02, 2017

4 Handstand Push-Ups 100 Wall Ball Shots (20/14 NICK


8 Kettlebell Swings (2/1.5 lb)
12 Rounds For Time 10
pood) 200 Double-Unders
Dumbbell Hang Squat
400 Meter Run (with 45/35
Clean (45/35 lbs)
wodwell.com/wod/nate lb plate)
6 Handstand Push-Ups on
Dumbbells
wodwell.com/wod/nutts
NICKMAN
wodwell.com/wod/nick
10 Rounds For Time 200
meter Farmers Carry (55 lb PAT
dumbbells) 6 Rounds for Time 25 Pull- NOOKIE
10 Weighted Pull-Ups (35 Ups
AMRAP in 20 minutes 7
lbs) 50 ft Front-Rack Lunges
Squat Cleans (40/30 kg)
20 Dumbbell Power (75/55 lb)
7 Push Press (40/30 kg)
Snatches (55 lbs) 25 Push-Ups
7 Back Squats (40/30 kg)
(alternating arms) 50 ft Front-Rack Lunges
200 meter Run
(75/55 lb)
wodwell.com/wod/nickman
wodwell.com/wod/nookie
All while wearing a Weight
Vest (20/14 lb)
NUKES
OMAR
AMRAP in 30 minutes From wodwell.com/wod/pat
For Time 10 Thrusters
0:00-8:00
(95/65 lbs)
1 Mile Run
PAUL (PENA) 15 Bar-Facing Burpees
Max Deadlifts (315/205 lbs)
20 Thrusters (95/65 lbs)
7 Rounds for Time 100
25 Bar-Facing Burpees
From 8:00-18:00 meter Sprint
30 Thrusters (95/65 lbs)
1 Mile Run 19 Kettlebell Swings (2/1.5
35 Bar-Facing Burpees
Max Power Cleans pood)
(225/155 lbs) 10 Burpee Box Jumps (24 wodwell.com/wod/omar
in)
From 18:00-30:00 3 minutes Rest
1 Mile Run PATTON
Max Overhead Squats Time each round. Score is
total time for all seven For Time 25 Deadlifts
(135/95 lbs)
rounds, including rest. (155/105 lbs)
With a running clock (no 400 meter Run
rest between rounds). wodwell.com/wod/paul-2 10 Strict Pull-Ups
Score is total reps from 10 Clean-and-Jerks
each of the three barbell (155/105 lbs)

page 94 of 111
690 BENCHMARK WODS
September 02, 2017

movements. 800 meter Run


PIKE 10 Strict Pull-Ups
wodwell.com/wod/nukes 5 Rounds for Time 20 10 Clean-and-Jerks
Thrusters (75/55 lbs) (155/105 lbs)
10 Strict Ring Dips 10 Strict Pull-Ups
OZZY 20 Push-Ups 800 meter Run
7 Rounds For Time 11 10 Strict Handstand Push- 10 Clean-and-Jerks
Deficit Handstand Push- Ups (155/105 lbs)
Ups (6/4 in) 50 meter Bear Crawl 10 Strict Pullups
1,000 Meter Run 400 meter Run
wodwell.com/wod/pike 25 Deadlifts (155/105 lbs)
When this WOD was
published on CrossFit.com wodwell.com/wod/patton
no Rx deficit was specified RALPH
for the deficit HSPUs. 4 Rounds For Time 8
We set 6" deficit (4" for Deadlifts (250/175 lb) PAUL 4179
females) as a standard for 16 Burpees 9 Rounds for Time 4 Strict
this Hero WOD. 3 Rope Climbs (15 ft) Pull-Ups
600 meter Run 1 Deadlift (275/185 lbs)
wodwell.com/wod/ozzy 7 Burpees
wodwell.com/wod/ralph 9 Double Unders
100 meter Run
PAUL
5 Rounds For Time 50 REN wodwell.com/wod/paul-4179
Double Unders 7 Rounds for Time 400
35 Knees-to-Elbows meter Run
20 yard Overhead Walk 21 Walking Lunges PK
(185/135 lbs) 15 Pull-Ups 5 Rounds for Time 10 Back
9 Burpees Squats (225/155 lbs)
wodwell.com/wod/paul 10 Deadlifts (275/185 lbs)
If you have a weight vest 400 meter Sprint
(20 lb) or body armor, wear 2 minutes Rest
PHEEZY it.
3 Rounds For Time 5 Front wodwell.com/wod/pk
Squats (165/105 lbs) wodwell.com/wod/rene
18 Pull-Ups
5 Deadlifts (225/155 lbs) RANDY
18 Toes-to-Bar RILEY For Time 75 Power
5 Push Jerks (165/105 lbs) For Time 1.5 mile Run Snatches (75/55 lbs)
18 Hand-Release Push-Ups

page 95 of 111
690 BENCHMARK WODS
September 02, 2017

wodwell.com/wod/pheezy 150 Burpees wodwell.com/wod/randy


1.5 mile Run

RAHOI If you have a weight vest RICH


As Many Rounds as (20 lb) or body armor, wear For Time 13 Squat
Possible (AMRAP) in 12 it. Snatches (155/105 lb)
minutes 12 Box Jumps (24
in/20 in) wodwell.com/wod/riley Then, 10 Rounds of:
6 Thrusters (95 lbs/65 lbs) 10 Pull-Ups
6 Bar-Facing Burpees 100 meter Sprint
ROCKET
wodwell.com/wod/rahoi As Many Rounds as Then, 13 Squat Cleans
Possible (AMRAP) in 30 (155/105 lb)
minutes 50 Meter Swim
RANKEL 10 Push-Ups wodwell.com/wod/rich

As Many Rounds as 15 Air Squats


Possible (AMRAP) in 20
minutes 6 Deadlifts (225 wodwell.com/wod/rocket RJ
lbs) 5 Rounds For Time 800
7 Burpee Pull-Ups Meter Run
10 Kettlebell Swings (2 RUNYAN 5 Rope Climb (15 ft)
pood) AMRAP in 24 minutes 21 50 Push-Ups
200 Meter Run Bar Over Burpees
7 Deadlifts (1.5x wodwell.com/wod/rj
wodwell.com/wod/rankel bodyweight)
10 Pull-Ups
RONEY
RICKY wodwell.com/wod/runyan 4 Rounds For Time 200
As Many Rounds as Meter Run
Possible (AMRAP) in 20 11 Thruster (135 lbs)
minutes 10 Pull-Ups SANTORA 200 Meter Run
5 Dumbbell Deadlifts (75 3 Round For Reps 1 Minute 11 Push Press (135 lbs)
lbs) Squat Cleans (155 lbs) 200 Meter Run
8 Push-Press (135 lbs) 1 Minute Shuttle Sprints 11 Bench Press (135 lbs)
(20 ft foward, 20 ft
wodwell.com/wod/ricky backwards = 1 rep) wodwell.com/wod/roney
1 Minute Deadlifts (245
lbs)
1 Minute Burpees

page 96 of 111
690 BENCHMARK WODS
September 02, 2017

ROBBIE 1 Minute Jerks (155 lbs) RYAN


1 Minute Rest
AMRAP in 25 minutes 8 5 Rounds For Time 7
Freestanding Handstand Muscle-Ups
wodwell.com/wod/santora
Push-Ups 21 Burpees
1 L-Sit Rope Climb (15
foot) Each Burpee terminates
SCOTTIE
with a jump 1 foot above
wodwell.com/wod/robbie 10 Rounds 10 meter max standing reach
Farmers Carry (2/1.5 pood)
5 Strict Chin-Ups wodwell.com/wod/ryan
ROY 10 meter Farmers Carry
(2/1.5 pood)
5 Rounds For Time 15
Deadlift (225/155 lbs)
5 Burpees SCHMALLS
5 Deadlifts (265/185 lbs) For Time 800 Meter Run
20 Box Jumps (24/20 in)
25 Pull-Ups
Place your deadlift bar 10
Then 2 Rounds of:
meters from your pull-up
wodwell.com/wod/roy 50 Burpees
bar and do the farmers
40 Pull-ups
carries between the two.
30 Pistols
Use kettlebells or
SANTIAGO 20 Kettlebell Swings (1.5/1
dumbbells for the farmers
7 Rounds For Time 18 pood)
carry.
Dumbbell Hang Squat 10 Handstand Push-Ups
Clean (35 lbs) wodwell.com/wod/scottie
18 Pull-Ups Then 800 Meter Run
10 Power Clean (135 lbs)
wodwell.com/wod/schmalls
10 Handstand Push-Ups SEVERIN
For Time 50 Strict Pull-Ups
wodwell.com/wod/santiago
100 Hand-Release Push- SEAN
Ups
10 Rounds For Time 11
5k Run
SCOOTER Chest-to-Bar Pull-Ups
With a Running Clock in 35 22 Front Squat (75 lbs)
If you've got a 20 pound
minutes AMRAP in 30 vest or body armor, wear
wodwell.com/wod/sean
minutes (with a Partner) it.
30 Double-Unders
15 Pull-Ups wodwell.com/wod/severin
15 Push-Ups
SGT. MICHAEL
100 meter Sprint SMITH
For Time 1960 meter Row

page 97 of 111
690 BENCHMARK WODS
September 02, 2017

Then, 5 minutes to find a SHAWN Then 10 Rounds of:


1-rep-max Partner Deadlift 8 Wall Ball Shots (20/14
For Time 5 mile Run
lbs)
For the AMRAP, have one 27 Double-Unders
After each 5 minute run
partner work while the 7 Push-Ups
interval:
other rests, switching after 7 Pull-Ups
50 Air Squats
each full round is
50 Push-Ups
completed. If you're Then:
performing without a 2016 meter Run
Run in 5-minute intervals,
partner, rest 60 seconds
stopping after each to
between each round, and wodwell.com/wod/sgt-michael-
perform 50 Air Squats and smith
find a regular 1-rep-max
50 Push-Ups before
deadlift.
beginning the next 5-
minute run interval. SHIP
wodwell.com/wod/scooter

wodwell.com/wod/shawn 9 Rounds For Time 7 Squat


Clean (185/135 lbs)
SERVAIS 8 Burpee Box Jump (36/30
For Time 1.5 mile Run SMALL in)

3 Rounds For Time 1000 wodwell.com/wod/ship


Then 8 rounds of:
Meter Row
19 Pull-Ups
50 Burpees
19 Push-Ups
50 Box Jumps (24 in) SMUDGE
19 Burpees
800 Meter Run
3 Rounds for Time 5
Then, wodwell.com/wod/small Muscle-Ups
400 meter Sandbag Carry 10 Squat Cleans (60/40 kg)
(heavy) 20 GHD Sit-Ups
1-mile Farmers Carry SNIPES
(45/35 lb dumbbells) wodwell.com/wod/smudge
AMRAP in 40 minutes 9
wodwell.com/wod/servais Clean-and-Jerks (135/95 lb)
1 Rope Climb SPEHAR
8 Burpees
For Time 100 Thrusters
SHAM 12 Push-Ups
(135/95 lbs)
40 second Plank Hold
7 Rounds For Time 11 100 Chest-to-Bar Pull-Ups
800 foot Sandbag Carry
Deadlifts (BW) 6 mile Run
(80/50 lb)
100 Meter Sprint
20 Double-Unders
Partition the thrusters,
17 Wall Ball Shots (20/14
wodwell.com/wod/sham pull-ups and run as

page 98 of 111
690 BENCHMARK WODS
September 02, 2017

lb) needed.
SISSON
AMRAP in 20 minutes 1 wodwell.com/wod/snipes wodwell.com/wod/spehar
Rope Climb (15 ft)
5 Burpees
200 meter Run STRANGE SWASEY
8 Rounds For Time 600 For Time 32 Chest-to-Bar
If you have a weight vest Meter Run Pull-Ups
(20 lb) or body armor, wear 11 Weighted Pull-Ups 32 Wall Balls (20/14 lbs)
it. (1.5/1 pood) 32 Cleans (135/85 lbs)
11 Walking Lunges (1.5/1 3.2 mile Run
wodwell.com/wod/sisson pood)
11 Thrusters (1.5/1 pood) wodwell.com/wod/swasey

SMYKOWSKI wodwell.com/wod/strange
For Time 6k Run TAYLOR
60 Burpee Pull-Ups 4 Rounds for Time 400
T.U.P. meter Run
If you've got a 30 pound 15-12-9-6-3 Reps For Time 5 Burpee Muscle-Ups
vest or body armor, wear Power Cleans (135/95 lbs)
it. Pull-Ups If you have a weight vest
Front Squats (135/95 lbs) (20 lb) or body armor, wear
wodwell.com/wod/smykowski
Pull-Ups it.

wodwell.com/wod/t-u-p wodwell.com/wod/taylor
STEPHEN
30-25-20-15-10-5 Reps, For
Time GHD Sit-Ups THE DEVIL OF THE DON
Back Extensions RAMADI For Time 66 Deadlifts
Knees-to-Elbows (110/75 lbs)
AMRAP in 20 minutes 10
Romanian Deadlifts (95 66 Box Jump (24/20 in)
Ground-to-Overhead
lbs) 66 Kettlebell swings (1.5/1
(160/100 lb)
38 Wall Ball Shots (20/14 pood)
wodwell.com/wod/stephen
lb, 10/9 ft target) 66 Knees-to-Elbows
160 Double-Unders 66 Sit-Ups
200 meter Weighted Run 66 Pull-Ups
T.J. 66 Thruster (55/35 lbs)
(45/25 lb)
For Time 10 Bench Presses 66 Wall Ball Shots (20/14
(185/135 lbs) wodwell.com/wod/the-devil-of- lbs)
10 Strict Pull-Ups

page 99 of 111
690 BENCHMARK WODS
September 02, 2017

Max Thrusters (135/95 lbs) ramadi 66 Burpees


66 Double-Unders
Repeat until you have
completed 100 Thrusters. THE SEVEN wodwell.com/wod/the-don
7 Rounds For Time 7
wodwell.com/wod/t-j Handstand Push-Ups
7 Thrusters (135/95 lbs) THOMAS
7 Knees-to-Elbows BUTLER
TERRY 7 Deadlifts (245/165 lbs) 15-12-9-6-3 Reps for Time
For Time 1 mile Run 7 Burpees Hang Cleans (135/95 lb)
100 Push-Ups 7 Kettlebell Swings (2/1.5 Wall Ball Shots (20/14 lb)
100 meter Bear Crawl pood)
1 mile Run 7 Pull-Ups wodwell.com/wod/thomas-butler
100 meter Bear Crawl
100 Push-Ups aka: "The CIA Seven"
1 mile Run TILLMAN
wodwell.com/wod/the-seven
7 Rounds For Time 7
wodwell.com/wod/terry
Deadlifts (315/205 lbs)
TIFF 200 meter Sprint
15 Pull Ups
THE LEGEND With a running clock in 25
45 seconds Rest
For Time 4 Pistols minutes 1.5 mile Run
25 Kettlebell Swings (54/35 wodwell.com/wod/tillman
lbs) Then AMRAP in remaining
50 Push-Ups time:
75 Pull-Ups 11 Chest-to-Bar Pull-Ups TOMMY MAC
50 Push-Ups 7 Hang Squat Cleans
2 Rounds For Time 12
25 Kettlebell Swings (54/35 (155/105 lbs)
Burpees
lbs) 7 Push Presses (155/105
12 Thrusters (115/75 lbs)
4 Pistols lbs)
12 Burpees
12 Power Snatch (115/75
wodwell.com/wod/the-legend wodwell.com/wod/tiff
lbs)
12 Burpees
TOM 12 Push Jerks (115/75 lbs)
THOMPSON
12 Burpees
10 Rounds For Time 1 As Many Rounds as
12 Hang Squat Clean
Rope Climb (15 ft) Possible (AMRAP) in 25
(115/75 lbs)
29 Back Squats (95 lbs) minutes 7 Muscle-Ups
12 Burpees
10 Meter Barbell Farmer 11 Thrusters (155/105 lbs)
12 Overhead Squat
14 Toes-to-Bar

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690 BENCHMARK WODS
September 02, 2017

Carry (135 lbs) wodwell.com/wod/tom (115/75 lbs)

Begin the Rope Climbs wodwell.com/wod/tommy-mac


seated on the floor. TREVOR
For Time (in a Team of
wodwell.com/wod/thompson
Four) 300 Pull-Ups TULLY
400 Push-Ups 4 Rounds For Time 200
500 Sit-Ups Meter Swim
TK 600 Air Squats 23 Dumbell Squat Cleans
As Many Rounds as (40 lbs)
Possible (AMRAP) in 20 In a team of four, two
minutes 8 Strict Pull-Ups people may work at a time. wodwell.com/wod/tully
8 Box Jumps (36 in) Reps are cumulative for all
12 Kettlebell Swings (2 team members. All reps of
pood) each movement must be UK ARMED
completed before moving FORCES DAY
wodwell.com/wod/tk on to the next movement
7 Rounds for Time 29 Wall
(i.e. finish all pull-ups
Ball Shots (9/7 kg)
before moving on to the
TOMMY V 6 Clean-and-Jerks (60/40
push-ups).
kg)
For Time 21 Thrusters 13 Pull-Ups
(115/75 lbs) wodwell.com/wod/trevor

12 Rope Climbs (15 ft) wodwell.com/wod/uk-armed-


15 Thrusters (115/75 lbs) forces-day
9 Rope Climbs (15 ft) TYLER
9 Thrusters (115/75 lbs) 5 Rounds For Time 7
6 Rope Climbs (15 ft) Muscle-Ups VIOLA
21 Sumo-Deadlift High- AMRAP in 25 minutes 3, 6,
wodwell.com/wod/tommy-v Pulls (95/65 lbs) 9, 12, 15, 18 Reps and so
on
wodwell.com/wod/tyler
Thrusters (95 lbs/65 lbs)
TUMILSON
Pull-ups
8 Rounds, For Time 200 Over the Bar Burpees
Meter Run VIJAY
11 Dumbbell Burpee 50-40-30-20-10 Reps for wodwell.com/wod/viola
Deadlifts (60 lbs) Time Burpee Pull-Ups
Sit-Ups
wodwell.com/wod/tumileson WEAVER
wodwell.com/wod/vijay
4 Round For Time 10 L-

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690 BENCHMARK WODS
September 02, 2017

Pull-Ups
VAN AALTEN WAR FRANK 15 Push-Ups
AMRAP in 20 minutes (with 3 Rounds For Time 25 15 Chest-to-Bar Pull-Ups
a Partner) Muscle-Ups 15 Push-Ups
2000 meter Row / partner 100 Air Squats 20 Pull-Ups
Handstand 35 GHD Sit-Ups 15 Push-Ups
150 Wall Ball Shots /
partner Handstand wodwell.com/wod/war-frank wodwell.com/wod/weaver
Max Toes-to-Bars
(alternate sets)
WES WESTON
One partner works on the For Time 800 meter Run 5 Rounds For Time 1000
row and wall ball shots (with 25/15 lb Plate) meter Row
while the other partner 200 meter Farmer Carry
holds in handstand. Once Then: (45 lb dumbbells)
the wall balls are complete 14 Rounds of: 50 meter Waiter Walk,
both partners move to the 5 Strict Pull-Ups Right Arm (45 lb dumbbell)
toes-to-bar, with one 4 Burpee Box Jumps (24/20 50 meter Waiter Walk, Left
partner working while the in) Arm (45 lb dumbbell)
other rests, alternating and 3 Cleans (185/135 lb)
performing as many toes- wodwell.com/wod/weston
to-bar as possible in the Then:
remaining time. 800 meter Run (with 25/15
lb Plate) WILLY
wodwell.com/wod/van-aalten
3 Rounds For TIme 800
wodwell.com/wod/wes Meter Run
5 Front Squats (225/155
WALSH
lbs)
4 Rounds For Time 22 WHITTEN 200 Meter Run
Burpee Pull-Ups 5 Rounds For Time 22 11 Chest-to-Bar Pull-Ups
22 Back Squats (185 lbs) Kettlebell Swings (2/1.5 400 Meter Run
200 Meter Run (45 lb plate pood) 12 Kettlebell Swings (2/1.5
overhead) 22 Box Jumps (24/20 in) pood)
400m Run
wodwell.com/wod/walsh
22 Burpees wodwell.com/wod/willy
22 Wall Ball Shots (20/14
lbs)
WEIJDT WOEHLKE
5 Rounds for Time 19 wodwell.com/wod/whitten 3 Rounds, Each for Time 4
Chest-to-Bar Pull-Ups

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690 BENCHMARK WODS
September 02, 2017

12 Box Jumps (30/24 in) Jerks (185/135 lbs)


8 Squat Cleans (165/100 WITTMAN 5 Front Squats (185/135
lbs) 7 Rounds For Time 15 lbs)
Kettlebell Swings (1.5/1 6 Power Cleans (185/135
wodwell.com/wod/weijdt pood) lbs)
15 Power Cleans (95/65 40 Pull-Ups
lbs) 50 Push-Ups
WHITE 15 Box Jumps (24/20 in) 60 Sit-Ups
5 Rounds For TIme 3 Rope
Climbs (15 ft) wodwell.com/wod/wittman 3 minutes Rest between
10 Toes-to-Bar rounds
21 Overhead Walking
Lunges (45 lb plate) WYK wodwell.com/wod/woehlke

400 meter Run 5 Rounds for Time 5 Front


Squats (225/155 lbs)
"White" was the first 5 Rope Climbs (15 ft) YETI
female Hero WOD, 400 meter Run (45/35 lb For Time 25 Pull-Ups
published on CrossFit.com plate) 10 Muscle-Ups
in 2011. The next was 1.5 mile Run
"Jenny," published in 2014. wodwell.com/wod/wyk 10 Muscle-Ups
25 Pull-Ups
wodwell.com/wod/white
ZEUS wodwell.com/wod/yeti

3 Rounds For Time 30 Wall


WILMOT Ball Shots (20/14 lb)
6 Rounds For Time 50 Air 30 Sumo Deadlift High-Pull ZIMMERMAN
Squats (75/55 lb) As Many Rounds as
25 Ring Dips 30 Box Jump (20 in) Possible (AMRAP) in 25
30 Push Presses (75/55 lb) minutes 11 Chest-to-Bar
wodwell.com/wod/wilmot 30 calorie Row Pull-Ups
30 Push-Ups 2 Deadlifts (315/205lbs)
10 Back Squat 10 Handstand Push-Ups
WOOD (Bodyweight)
5 Rounds For Time 400 wodwell.com/wod/zimmerman
Meter Run wodwell.com/wod/zeus
10 Burpee Box Jumps (24
in)
10 Sumo-Deadlift High-pull
(95 lbs)
10 Thruster (95 lbs)

page 103 of 111


690 BENCHMARK WODS
September 02, 2017

1 Minute Rest

aka: "Brett Wood"

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

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

page 104 of 111


690 BENCHMARK WODS
September 02, 2017

40 Sit-Ups wodwell.com/wod/angie 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


3 Rounds for Time 500
meter Row
CHARLOTTE CHELSEA 12 Deadlifts (Bodyweight)
21-15-9 Reps, For Time EMOM in 30 minutes 5 Pull- 21 Box Jumps (24/20 in)
Overhead Squats (95/65 Ups
lbs) 10 Push-Ups wodwell.com/wod/christine
Sumo Deadlift High Pull 15 Air Squats
(95/65 lbs)
Each minute on the minute DIANE
wodwell.com/wod/charlotte (EMOM), complete one 21-15-9 Reps For Time
round of work. Score is Deadlift (225/155 lb)
total number of 1-minute Handstand Push-Ups
CINDY rounds completed, plus
As Many Rounds as number of reps completed wodwell.com/wod/diane
Possible (AMRAP) in 20 in first incomplete round. If
minutes 5 Pull-Ups you finish all 30 rounds
10 Push-Ups under a minute your score ELIZABETH
15 Air Squats is 30 (next time add +1 21-15-9 Reps For Time
rep to each exercise (6 Squat Cleans (135/95 lbs)
See variants Cindy XXX, pull-ups, 11 push-ups, 16 Ring Dips
Hard Cindy Also related squats) each minute, and
to Chelsea, Candy, Mary, see how many rounds you Squat cleans are the
Maggie can get in 30 minutes). original Rx for "Elizabeth."
Variants of this WOD One popular scaled variant
wodwell.com/wod/cindy include: Cindy, Candy, of the WOD, "Power
Mary, Maggie Elizabeth," calls for power
cleans instead of squat
DOUBLE wodwell.com/wod/chelsea cleans.
GRACE
wodwell.com/wod/elizabeth
For Time 60 Clean and Jerk

page 105 of 111


690 BENCHMARK WODS
September 02, 2017

(135/95 lbs) CINDY XXX


FRAN
AMRAP in 20 minutes 10
This is a variant of "Grace." 21-15-9 Reps For Time
Pull-Ups
Thrusters (95/65 lbs)
wodwell.com/wod/double-grace 20 Push-Ups
Pull-Ups
30 Air Squats
15 Pull-Ups
Variants include "Heavy
EVA 30 Push-Ups
Fran," "Fractured Fran,"
45 Air Squats
5 Rounds For Time 800 "Strung-Out Backwards
20 Pull-Ups
meter Run and Upside-Down Fran,"
40 Push-Ups
30 Kettlebell Swings (2/1.5 "Franzilla," "Frantasy Land"
60 Air Squats
pood)
25 Pull-Ups wodwell.com/wod/fran
30 Pull-Ups
50 Push-Ups
75 Air Squats
wodwell.com/wod/eva
30 Pull-Ups HARD CINDY
60 Push-Ups
As Many Rounds as
GRACE 90 Air Squats
Possible in 20 minutes 5
For Time 30 Clean-and- Weighted Pull-Ups (35/25
wodwell.com/wod/cindy-xxx
Jerks (135/95 lb) lbs)
10 Incline Push-Ups (feet
Power cleans or full cleans EASY MARY on 30/24" box)
are acceptable. Athlete 15 Air Squats (with 45/35
As Many Rounds as
may re-set after the clean lb plate)
Possible in 20 minutes 5
or catch the bar in the rack
Handstand Push-Ups This is a variant of Cindy.
position for the clean and
10 Pull-Ups
push straight into the jerk
25 Air Squats wodwell.com/wod/hard-cindy
without pausing. However
snatches are not allowed.
This is a variant of Mary.
Also see: Special Mary, HELEN
wodwell.com/wod/grace
Mary XXX, Candy, Maggie,
3 Rounds For Time 400
Cindy, Cindy XXX, Chelsea.
meter Run
HEATHER 21 Kettlebell Swings (1.5/1
wodwell.com/wod/easy-mary
3 Rounds For Time 550 pood)
meter Row 12 Pull-Ups
12 Deadlifts (225/155 lbs) FRACTURED
21 Rings Dips Start each round with a
FRAN 400 meter run, then 21-15-
wodwell.com/wod/heather 5 Rounds for Time 9 9 rep rounds of Kettlebell

page 106 of 111


690 BENCHMARK WODS
September 02, 2017

Thrusters (95/65 lbs) Swings and Pull-Ups.


ISABEL 9 Pull-Ups
For Time 30 Snatches wodwell.com/wod/helen
(135/95 lbs) This is a variant of "Fran."
Although the two variants
Any single-movement have the same weight and KARABEL
ground-to-overhead is number of reps (the work 10 Rounds for Time 3
acceptable (power snatch, is identical), each has a Power Snatches (135/95
full/squat snatch, split different rep scheme. See lbs)
snatch). A variant of this also: Franzilla, Heavy Fran, 15 Wallball Shots (20/14
WOD that substitutes Run and Get Fran, Strung- lbs)
clean-and-jerks for Out Backwards and
snatches is "Grace." Upside-Down Fran. "Karabel" is a combination
of the benchmark WODs
wodwell.com/wod/isabel wodwell.com/wod/fractured-fran "Karen" and "Isabel"

wodwell.com/wod/karabel
KAREN GWEN
For Time 150 Wall Ball 15-12-9 Reps Clean-and-
Shots (20/14 lbs) Jerk LINDA (AKA: 3
BARS OF
wodwell.com/wod/karen Score is weight used for all
DEATH)
three unbroken sets. Each
set must be unbroken 10-9-8-7-6-5-4-3-2-1 Reps
LOLA (touch and go at floor) For Time Deadlift (1.5 BW)
only; even a re-grip off the Bench Press (BW)
5 Rounds For Time 30
floor is a foul. Use same Clean (3/4 BW)
Double Unders
20 Knees-to-Elbows load for each set. Rest as
wodwell.com/wod/linda
10 Handstand Push-Ups needed between sets.

wodwell.com/wod/lola wodwell.com/wod/gwen
LYNNE
5 Rounds for Max Reps
MAGGIE HEAVY FRAN Bench Press (BW)
15-12-9 Reps For Time Pull-Ups
5 Rounds for Time 20
Handstand Push-Ups Thrusters (135/95 lbs)
wodwell.com/wod/lynne
40 Pull-Ups Weighted Pull-Ups (45/30
60 Pistols (Alternating lbs)
Legs)
For weighted pull-ups,

page 107 of 111


690 BENCHMARK WODS
September 02, 2017

Related placing a dumbbell MARY


variants: Candy, Cindy, between the legs above
As Many Rounds as
Chelsea, Mary crossed ankles works. You
Possible (AMRAP) in 20
can also use a weight vest
minutes 5 Handstand
wodwell.com/wod/maggie or a belt with a kettlebell
Push-Ups
(1.5/1 pood) between the
10 Pistols (alternating legs)
legs. This is a variant of
MARY XXX 15 Pull-Ups
Fran. See also: Fractured
AMRAP in 20 minutes 10 Fran, Franzilla, Run and Variants include Easy
Handstand Push-Ups Get Fran, Strung-Out Mary, Special Mary and
20 Pistols (alternating legs) Backwards and Upside- Mary XXX. See also: Cindy,
30 Pull-Ups Down Fran, Frantasy Land. Cindy XXX, Chelsea,
15 Handstand Push-Ups Candy, Maggie.
30 Pistols (alternating legs) wodwell.com/wod/heavy-fran

45 Pull-Ups wodwell.com/wod/mary
20 Handstand Push-Ups
40 Pistols (alternating legs) JACKIE
60 Pull-Ups For Time 1,000 Meter Row NASTY GIRLS
25 Handstand Push-Ups 50 Thrusters (45 lb bar) 3 Rounds For Time 50 Air
50 Pistols (alternating legs) 30 Pull-Ups Squats
75 Pull-Ups 7 Muscle-Ups
30 Handstand Push-Ups Rx bar weight is the same
10 Hang Power Cleans
60 Pistols (alternating legs) for men and women.
(135/95 lbs)
90 Pull-Ups
wodwell.com/wod/jackie
wodwell.com/wod/nasty-girls
wodwell.com/wod/mary-xxx

KELLY
ROW CINDY
NICOLE 5 Rounds For Time 400
ROW
AMRAP in 20 minutes 400 meter Run
30 Box Jumps (24/20 in) AMRAP in 20 minutes 5
Meter Run
30 Wall Ball Shots (20/14 Pull-Ups
Max Pull-Ups
lbs) 10 Push-Ups
Score is total of unbroken 15 Air Squats
Pull-Ups completed in all wodwell.com/wod/kelly 20 calorie Row
rounds.
wodwell.com/wod/row-cindy-row

wodwell.com/wod/nicole LUCY
5 Rounds for Time 5 Pull-
ups

page 108 of 111


690 BENCHMARK WODS
September 02, 2017

10 Burpees TIME PRIORITY


RUNNING 400 Meter Run
DIANE
JACKIE
wodwell.com/wod/lucy For Reps in 4 minutes 60
For Time 800 Meter Run
seconds of Deadlifts
50 Thrusters (45 lbs)
(225/155 lb)
30 Pull-Ups
MARGUERITA 60 seconds of Handstand
Push-Ups
RX weight is the same for 50 Rounds for Time 1
45 seconds of Deadlifts
men and women. Burpee
(225/155 lb)
Sometimes this workout is 1 Push-Up
45 seconds of Handstand
programmed with a 1,000 1 Jumping-Jack
Push-Ups
Meter Run (based on the 1 Sit-Up
30 seconds of Deadlifts
original Jackies 1,000 1 Handstand
(225/155 lb)
Meter Row). But the oldest
30 seconds of Handstand
sources weve found use wodwell.com/wod/marguerita
Push-Ups
an 800 Meter Run. This is a
variant of "Jackie" (1,000
NANCY Total workout time is 4 min
Meter Row instead of Run).
and 30 seconds. No rest
5 Rounds For Time 400 between exercises. See
wodwell.com/wod/running-jackie meter Run also: "Diane"
15 Overhead Squats (95/65
lbs) wodwell.com/wod/time-priority-
UPSIDE-DOWN diane
ANGIE wodwell.com/wod/nancy

For Time 100 Air Squats


100 Sit-ups
100 Push-ups
ROAMING
100 Pull-ups DIANE
21-15-9 Reps for Time
This is a variant of the Deadlift (225/155 lbs)
original "Angie". Handstand Walk (in
meters)
wodwell.com/wod/upside-angie

This WOD is a variant of


the classic "Diane," which
involves handstand push-
ups instead of
handstand walks.

page 109 of 111


690 BENCHMARK WODS
September 02, 2017

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
Legs)
30 Pull-Ups
5 Handstand Push-Ups
10 Pistols (Alternating
Legs)
15 Pull-Ups

All movements strict. This


is a variant of Mary. Also
see: Easy Mary, Mary XXX,
Candy, Maggie, Cindy,
Cindy XXX, Chelsea.

wodwell.com/wod/special-mary

page 110 of 111


690 BENCHMARK WODS
September 02, 2017

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 111 of 111