CF WOD List

The CrossFit Warm-up
3 rounds of 10-15 reps

-Samson Stretch (Lunges w/arms locked out overhead)
-Overhead Squat
-Shoulder Press
-Sit-up
-Back-extension
-Pull-up
-Dip
* Note that for a workout that's dip or pull up-centric, you might want to
do something else in the warm-up.
SCALING WEIGHT
Use a weight that's manageable to you, or use a percentage of the weight prescribed.
Assume the "generic" male CrossFitter weighs 175 and the prescribed weight is 95 lbs.
Thus, you'd pick a weight that's approximately 55% of your bodyweight.
The Benchmark Girls

 100 Pull-ups
 100 Push-ups
Angie  100 Sit-ups For Time
 100 Squats
 20 Pull-ups
 30 Push-ups
Barbara  40 Sit-ups 5 rounds for time
 50 Squats
 5 Pull-ups
 10 Push-ups Each min on the min for 30
Chelsea
min
 15 Squats
 5 Pull-ups
 10 Push-ups As many rounds as possible in
Cindy
20 min
 15 Squats
 Deadlift 225 lbs
Diane 21-15-9 reps, for time
 Handstand push-
ups
 Clean 135 lbs
Elizabeth 21-15-9 reps, for time
 Ring Dips
1
 Thruster 95 lbs
Fran 21-15-9 reps, for time
 Pull-ups
 Clean and Jerk
Grace 30 reps for time
135 lbs
 400 meter run
 1.5 pood Kettlebell
Helen swing x 21 3 rounds for time
 Pull-ups 12 reps
 Snatch 135
Isabel 30 reps for time
pounds
 1000 meter row
 Thruster 45 lbs
Jackie (50 reps) For time
 Pull-ups (30 reps)

 Wall-ball 150
Karen For time
shots
 Deadlift 1 1/2 BW
Linda
 Bench BW 10/9/8/7/6/5/4/3/2/1 rep
(aka "3 bars of
rounds for time
death")
 Clean 3/4 BW
 5 Handstand push-
ups
 10 1-legged As many rounds as possible in
Mary
squats 20 min
 15 Pull-ups
 400 meter run

5 rounds for time
Nancy
 Overhead squat 95
lbs x 15
The "other" Girls/Named Workouts

Lynne  Bodyweight bench 5 rounds for max reps
press (e.g., same
amount on bar as
2
you weigh)
 pullups
 Run 400 meters
 30 box jump, 24
inch box
Kelly Five rounds for time
 30 Wall ball shots,
20 pound ball
JT
In honor of Petty  Handstand push-
Officer 1st Class
ups
Jeff Taylor, 30, of
 Ring dips 21-15-9 reps, for time
Little Creek, VA,
who was killed in
 Push-ups
Afghanistan June
2005
Michael
In honor of Navy  Run 800 meters
Lieutenant Michael
 50 Back
McGreevy, 30, of
Extensions 3 rounds for time
Portville, NY, who
was killed in
 50 Sit-ups
Afghanistan June
28 2005.
Murph
In memory of Navy
Lieutenant Michael
Murphy, 29, of  1 mile Run For time.
Patchogue, N.Y., Partition the pull-ups, push-
 100 Pull-ups
who was killed in ups, and squats as needed.
 200 Push-ups
Afghanistan June Start and finish with a mile
 300 Squats
28th, 2005. run. If you’ve got a twenty
This workout was pound vest or body armor,
 1 mile Run
one of Mike’s wear it.
favorites and he’d
named it 'Body
Armor.'
 Double-unders
50-40-30-20 and 10 rep
Annie
rounds; for time
 Sit-ups
FIGHT GONE BAD
In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is
allowed before repeating. We’ve used this in 3 and 5 round versions.
The stations are:
3
1. Wall-ball - 20 pound ball, 8 ft target. (Reps)
2. Deadlift high-pull 75 pounds (Reps)
3. Box Jump – 20” box (Reps)
4. Push-press 75 pounds (Reps)
5. Row - calories (Calories)
The clock does not reset or stop between exercises. On call of

“rotate”, the athlete/s must move to next station immediately for
good score. One point is given for each rep, except on the rower
where each calorie is one point.
TABATA INTERVALS
For twenty seconds do as many reps of the assigned exercise as you

can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes
total exercise.
The score is the least number of reps for any of the eight intervals.
TABATA THIS
Tabata Intervals (20 seconds of work followed by 10 seconds of rest

repeated 8 times) is applied in turn to the Squat, Rower, Pullups,
Sit-ups, and Push-ups with a one minute rotation break between
exercises. Each exercise is scored by the weakest number of reps
(calories on the rower) in each of the eight intervals. During the one
minute rotation time allowed the clock is not stopped but kept
running. The score is the total of the scores from the five stations.
Some performance insights and a scoring example from Mark

Twight:
1. Lying down between exercises lowers HR faster than standing,
sitting or walking, indicating better recovery in the short 60
second rest.
2. Alternating upright exercise (squat, pull-up) with prone or
seated exercises produces lower heart rates, and allows
greater overall level of work
3. Rowing first reduces reps on all other exercises
4. Rowing reps are not seriously affected if done last
5. Improvement happens really fast when the workout is done
consistently (bimonthly).
6. High number of reps may be maintained for greater number
of sets as fitness improves. Rep totals do not necessarily
improve per set, but now I can do 6 sets of 7 pull-ups rather
than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that
4
local area endurance and lactic acid tolerance improve with
this protocol.
Scoring Example:
A total score of 53 (Excellent score, BTW) is determined by adding
up the lowest number of reps in any set of each exercise.
18 squats
4 pull-up
6 push-up
13 sit-up
12 row (use the calorie counter and call each calorie a rep)
This score is a 53.
“Chipper”
30 Pull-ups
50 Kettlebell swings
75 Sit-ups
50 Push-ups
30 Front squats, (95 Lbs)
50 Back Extensions
25 Handstand push-ups
30 Hang squat cleans, (95 Lbs)
30 Knees to elbows
35 Dips
21 Snatches (95 Lbs)
75 Sit-ups
Five Rounds:
20 Pull ups
30 Push Ups
40 Sit Ups
50 Squats
10 Pull Ups
10 DB Swings
10 Pull Ups
10 Push Press –Right arm
10 Pull Ups
5
10 Push Press – Left arm
10 Pull Ups
10 Snatch – Right arm
10 Pull Ups
10 Snatch – Left arm
10 Pull Ups
* Use 35, 55, 70 Lb DB for entire WOD
Five Rounds:
20 Pull Ups
30 Push Ups
21-15-9
Bench Press (135)

Pull Ups
“TABATA DEATH”
Tabata push-up
Run 800 meters
Tabata sit-ups
Run 800 meters
Tabata jumping pull-ups
Run 800 meters
*Rest 60 seconds between each Tabata effort and Run. It is scored by
the least number of reps achieved in the 8 intervals.
*Add your Tabata scores and divide the total by your totaled run times
in seconds (i.e. 50/390 = .128 reps/second).
Seven rounds:
10 Pull-ups
20 Squats
Four rounds:
Run 400 meters
50 Squats
Five rounds:
21 swings
6
21 knees to elbows
21 double unders
Three rounds:
Run 800 meters
50 Squats
40 Sit-ups
30 Push-ups
20 Pull-ups
For time:
40 Pull-ups
20 Pull-ups
10 Pull-ups
20 rounds:
5 pull-ups
10 push-ups
15 air squats
Run 1600 meters

50 sit-ups
50 back extensions
Run 800 meters
25 sit-ups
25 back extensions
Run 400 meters
15 sit-ups
15 back extensions
Five rounds:
Run 400 meters
50 Squats
Seven rounds for max reps:

Bench press, body weight
Pull-ups
7
Five rounds:
15 “L” Pull-ups
30 Push-ups
45 Sit-ups
21-15-12-9-6-3
Pull-ups
Back Squat 95 pounds
Shoulder press 95 pounds
Sit-up
For time:
30 Pull-ups - 60 Squats
Seven rounds:
5 left legged squats
5 right legged squats
10 Pull-ups
15 Push-ups
20 Sit-ups
Five rounds:
25 knees to elbows
25 sit-ups
25 seconds “L-Sit”
Walking lunge 100 ft.

21 Pull-ups
21 Sit-ups
18 Pull-ups
18 Sit-ups
15 Pull-ups
8
15 Sit-ups
12 Pull-ups
12 Sit-ups
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Run 400 meters

50 Sit-ups
Run 400 meters
40 Sit-ups
Run 400 meters
30 Sit-ups
Run 400 meters
20 Sit-ups
Run 400 meters
10 Sit-ups
For time:
100 Squats
30 Box Jumps, 20 inches
30 Kettlebell swings, 1.5-pood
30 Sit-ups
30 Power cleans, 65 pounds
30 Burpees
30 Wall-ball shots, 20 pounds at 10-foot target
800 meter run
For time:
20 Pull-ups
18 Pull-ups
16 Pull-ups
9
14 Pull-ups
12 Pull-ups
10 Pull-ups
8 Pull-ups
6 Pull-ups
4 Pull-ups
2 Pull-ups
For time:
Run 800 meters
30 Pull-ups
90 Air Squats
25 Pull-ups
75 Air Squats
20 Pull-ups
60 Air Squats
15 Pull-ups
45 Air Squats
Run 800 meters
For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
15 L-pull-ups
12 L-pull-ups
50-40-30-20-10
Push-ups
Sit-ups
For time:
10
40 Pull-ups
50 Kettlebell swings
60 Sit-ups
70 Burpees
For time:
Run 800 meters
30 feet Rope climb
30 Dumbbell Snatch balance
30 Lunge
30 Pull-ups
30 Dumbbell Swing
30 24 inch Box jump
30 feet Rope climb
30 Dumbbell Push press
Run 800 meters
Five rounds:
10 Dumbbell squat cleans (taken from ground each rep)
10 Dumbbell overhead lunges (alternating: left & right legs)
10 Dumbbell thrusters
21-18-15-12-9-6-3
Walking lunge
Barbell thruster (95 Lbs)
Pull-ups
Knees to elbows
For time:
Run 800 meters
30 Deadlift (75 Lbs)
Run 800 meters
30 Hang squat clean (75 Lbs)
Run 800 meters
30 Front squat (75 Lbs)
Run 800 meters
30 Split jerk (75 Lbs)
For time:
10 Handstand pushups/ 20 pull-ups
11
1 Handstand pushups/ 1 pull-up
As many rounds in 20 minutes of:

5 Squats
10 Push-ups
15 Pull-ups
Five rounds:
15 Push press
20 24” Box jump
*Pick load for push press and keep it for all five rounds. Divide push
press weight by number of seconds to completion for total score.
Five rounds:
12 Thruster
12 Pull-ups
*Pick load for the thruster and keep it for all five rounds. Divide
thruster weight by number of seconds to completion for total score.
Seven rounds:
100 ft. Walking lunge
Max pull-ups
20 Push-ups
*Final score is pull-up total divided by time to completion for all 7

rounds. E.G. 28+20+16+13+10+9+7=103 pull-ups & 21:43=1303
seconds. 103/1303=. 079
For time:
15 pull-ups
15 sit-ups
13 pull-ups
13 sit-ups
11 pull-ups
12
11 sit-ups
9 pull-ups
9 sit-ups
7 pull-ups
7 sit-ups
5 pull-ups
5 sit-ups
3 pull-ups
3 sit-ups
1 pull-up
1 sit-up
Five rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest precisely five minutes between each round. Post time for each of
the five rounds.
24-16-8 (By Peter Queen)
Burpees
DB Swing (55 Lb.)
* Attempt for under 4 Minutes. For every second over 4 minutes you
take you must, without rest, take 3 Lunge Thrusters.
30-25-20-15-10-5
Burpees
Pull ups
21-15-12-9-6-3 (By Coach Burgener)

Pull-ups
Back Squat (95 Lbs)
Shoulder press (95 Lbs)
Sit-ups
13
*Best known time: 8:47 by Greg Amundson.
For time:
"Gut Check" (By Coach Rut)
21 Dumbbell Swings (55 lbs)

21 Pullups
21 Swings
21 Burpees
21 Swings
21 Box Jumps
21 Swings
21 Thrusters (45 Lbs)
21 Swings
21 Sumo Deadlift High Pull (65 lbs)
21 Swings
21-15-9
Burpee
Snatch (45 lb barbell)
Wall Ball
Dumbbell Thruster (20 lbs each hand)
Dumbbell Clean (20 lbs each hand)
15-12-9
DB thruster (35 Lbs)

Pull ups
Ring Dips
KB Swing (55)
“Crazy Martin” (By Martin Schapp)
50 push-ups
40 DB Lunges (30 lbs)
21 ring pull-ups
15 Thrusters (.75 Bwt. DB’s)
14
30 Dumbbell snatches (30 Lb) -30 per side
40 push-ups
30 DB lunges (30lbs)
15 ring pull-ups
25 Dumbbell Snatches (30 Lbs)
30 push-ups
20 DB Lunges (30lbs.)
9 Ring pull-ups
20 Dumbbell Snatches (30 Lbs)
“Jacobs Ladder” (By CF Pierce County)
20 OHS (95)
15 Pull ups
10 Ring pushups
5 Swings
20 Pull ups
15 Ring pushups
10 Swings
5 OHS
20 Ring pushups
15 Swings
10 OHS
5 Pull ups
20 Swings
15 OHS
10 Pull ups
5 Ring pushups
Two rounds:
10 Standing long jumps
100 ft OH Plate Lunges (45)
21 Kettlebell swings (55 lbs.)
21 Pull-ups
21 Burpees
21 Ball Slams
15
“Cloak of Despair” (By CF Pierce County)
4 rounds - Switch rows and runs each round.

Row 1000/Run 800
50 Push Press (75 lbs)
25 Pull ups
25 Ring Pushups
“Latch’s Jacket of Pain” (By Michael Latch)
100 push press (45 Lbs BB)

500m row (1.49)
75 push press
500m row (1.49)
50 push press
500m row (1.50)
25 push press
500m row (1.48)
10-9-8-7-6-5-4-3-2-1
DB Cleans (45 Lbs.)

Dips
Pull ups
Burpees
21-15-9
OHS (75 Lbs)
Burpees
Swings (55 Lbs)
Pull ups
Ring dips
Knees to Elbows
“Ivan the Terrible” ** (**= An Ian Carver creation)
90 seconds jump rope

50 lunges
50 push ups
50 Sit ups
90 seconds jump rope
40 lunges
40 push ups
40 sit ups
90 sec. jump rope
16
30 lunges
30 push ups
30 sit ups
90 sec. jump rope
20 lunges
20 push ups
20 sit ups
90 sec. jump rope
10 lunges
10 push ups
10 sit ups
"ManBreaker" **
-DB Deadlift (45 Lb.)

-1 "Manmaker" w/45 Lb. DB
-5/3/1 pull up
-5/3/1 Knee to Elbow
-Repeat for a total of 10 reps of all of the above, then do last step below.
-10 lunges w/45# plate held over head
*start over the entire sequence for a total of 3 rounds.
Example: Deadlift, do a manmaker, do 5 pullups, 5 KTE, repeat 9 more times then do 10

OH plate lunges. Start over, this time doing 3 pull ups/3 KTE, on so on. Start over and do
last set with 1 pull up/ 1 KTE.
“Hamburger” (By Coach Rut)
50 DB Deadlifts (50 Lbs)

50 Pull-ups
50 DB Deadlifts
50 Push-ups
50 DB Deadlifts
50 Sit-ups
50 DB Deadlifts
"I Get Around" (By CF Pierce County)
21 Deadlift (225 Lbs)

21 HSPU
400 m run
17
21 Swings (55 Lbs)
12pull-ups
400m Run
30 Box Jump 20"
30 Wall Ball
21 Thrusters (95lb)
21 Pull-up
50 Double Unders
50 Sit-ups
"Big Balls" (By CF Pierce County)
21-15-9
Wall-ball (20 Lbs)
Ball slams (20 lbs)
Swing (55 Lbs)
"Burning Big Balls" (By CF Pierce County)
Three rounds:
Run 400m
50 Wall ball (20 Lbs)
Row 500m
50 Ball slams (20 Lbs)
Run 500m
50 Swings (55 Lbs)
"Barfin Burpees" (By CF Pierce County)
3 rounds for time of:

Run 400m
50 Burpees
Row 500
"Ab-plosion" (By CF Pierce County)
Run 400m
50 GHD sit-ups
Run 400m
50 Hollow rock
Run 400m
50 Knees-to-elbows
18
"The Crazy Eight" (By Martin Schapp)
25 Pull-ups
25 Front squats (95 Lbs)
25 GHD sit-ups
25 SDHP (75 Lbs)
25 Push-ups
25 Swing (55 Lbs)
25 GHD extensions
25 Push press (75 Lbs)
Five rounds:
800m run
20 Ring Dips
20 Box Jumps, 24 inch
20 Pushups, elevated
Three Rounds:
15 Wall Ball
15 Swings
15 Hang Squat Cleans (95 Lbs)
15 Push Ups
15 Sit ups
Run 400 M
21 Push Ups
21 Deadlifts (225 Lbs)
Run 400 M
15 Push Ups
15 Deadlifts
Run 400 M
9 Push Ups
9 Deadlifts
“Fight Gone to Crap” (By CF One World)
3 Rounds – Max Reps. – 1 Minute per exercise – 1 Minute rest between each round
Wall Ball or Thrusters

Push Ups
Bench jump-overs
DB Swings
Burpees
19
*Total number of reps for score.
“TRAIN WRECK” (By Coach Rut)
400 M Run
21 DB Snatches per arm (20% BW = 35)
15 Ring dips
12 Pull ups
400 M Run
21 Thrusters (40% BW=75)
15 Ring Dips
12 Pull ups
400 M Run
21 DB Swings (20% BW=35)
15 Ring Dips
12 Pull ups
400 M Run
“5 Ton Hammer” **
Five rounds:
-5 Squat cleans (135 Lbs)

-5 DB Deadlifts (100 Lbs per side)
“Ataxia” **
Two Rounds:
-25 Deadlifts (135 Lbs)

-25 Pull ups
-25 Push Ups
-25 Sit Ups
21-18-15-12-9-6-3
Lunges
Thrusters (75 Lbs)
20
Pull Ups
Knees to Elbows
Three rounds:
15 OHS (95 Lbs)
15 L Pull-ups
15 Split-jerk (95 Lbs)
15 Knees to elbows
15 Hang clean (95 Lbs)
15 Back extensions (25 Lbs)
For time:
100 m Lunges
800 m Run
100 Squats
5 lunges (per leg)/5 DB push press (25 Lbs)/5 dips (By CF One World)
10 lunges/10 DB push press/10 dips
Ten rounds: (By CF One World)
10 pull-ups (2 for 1 if jumping)
10 push-ups
21
10 knees to elbows
10 (each leg) walking lunge steps
10 ring dips (2 for 1 regular dips)
Run 200m (By CF One World)

21 box jumps (24" box)
21 L pull-ups
21 wall balls (20Lbs)
Run 400m
15 box jumps
15 L pull-ups
15 wall balls
Run 800m
9 box jumps
9 L pull-ups
9 wall balls
“EVIL” **
Five Rounds:
10 Romanian Deadlifts
10 Hang Power Cleans
10 Push Press
10 Front Squats
* 95 Lb Barbell for all exercises – as continuous as possible w/o setting bar down
_____________________________________________________________
“HALO” **
Three Rounds:
10 Single Arm DB Press (10 per side)
10 Single arm DB Snatch
22
10 Single Arm DB Bench
10 Single Arm DB Swings (use a lighter DB)
10 Burpees
“JOSH”
21 OHS (95 Lbs)

42 Pull-ups
15 OHS (95 Lbs)
30 Pull-ups
9 OHS (95 Lbs)
18 Pull-ups
Run 800 meters

20 DB snatches, (45 Lbs) alternating arms, 10 per arm
20 DB squat cleans, (45 Lbs) 20 reps total both arms
100 Sit-ups
20 DB squat cleans, (45 Lbs) 20 reps total both arms
20 DB snatches, (45 Lbs) alternating arms, 10 per arm
Run 800 meters
“URSA MAJOR” **
Three Rounds:
5 Bear Complex (95 Lbs)

10 Bench Press (Bodyweight)
15 DB Deadlifts (90 Lbs DB’s)
20 Windshield Wipers (Lying on ground)
23
* Bear Complex(a la Brand X)= Full clean-thruster-lunge left leg-lunge right leg-back
squat-thruster = 1 rep
“GRENADE” **
Three Rounds:
-400 M Run
-30 Bench Press (Bodyweight)
-15 L-pull ups
“PAIN COMPLIANCE” **
21-15-9
-400 M Run
- Standing push press (95 Lbs)
- Single arm DB swing (35 Lbs – # reps per side)
- Single arm OH Squat (45 Lbs - # reps per side)
[run 400 between each round – reps are per arm]
“RENEGADE MANMAKERS” (By Gym Jones)
10-9-8-7-6-5-4-3-2-1
- Manmakers (30 Lbs DB’s)

- Knee to Elbows
“HARD” **
21-18-15-12-9
-Box jump
-Bench Press (Body Wt.)
-L pull ups
-Thrusters (35 Lbs DB)
-Swings (55 Lbs DB)
“JOANNE” (By CF One World)
24
400 m Run
30 push ups
30 squats
30 sit ups
30 D-ball slams
800 m Run
30 push ups
30 squats
30 sit ups
30 D-ball slams
400 m Run
“FREAKY” (By CF One World)
10 pull ups
20 double unders –or- tuck jumps
30 DB Thrusters (35 Lbs)
40 jump taps
50 squats
40 Jump taps
30 DB thrusters
20 double unders –or- tuck jumps
10 pull ups
“CAROLINE” (By CF One World)
Four rounds:
25 D-ball sit ups (overhead)
25 Knee to Elbows
25 Burpees
“BLUE BALLS” (By CF One World)
Four rounds - hold Medicine ball the entire time:

400 m Run (holding ball)
15 pull ups (ball between knees)
15 Push ups (hands on top of ball)
15 GHD Sit ups (ball to chest)
15 Back extensions (ball to chest)
“TRAUMA PLATE” (By CF One World)
25
One round- Complete workout w/full tac vest, body armor, or a weighted vest
25 m Bear crawl (hands and feet)
25 push ups
25 pull ups
25 m Bear crawl
25 pull ups
25 push ups
25 m Bear crawl
“LARA” (By CF One World)
Five rounds:
50 Lunges (25 per leg)
50 GHD sit ups
“BLACKOUT” (By Chris Stowe)
Three rounds:
10 Deadlift (185 lbs)

10 Box jump
10 Burpees
10 Box jump
10 Pistols (5 per leg)
10 Box jump
10 OHS (95 Lbs)
10 Box jumps
10 Wall ball (20 Lbs)
10 Box jumps
“SEPPUKU” **
10 Rounds:
50 M. Hill Sprint
10 L-Pull ups
10 Ring push ups
10 Knee to Elbows
“BAD SNAKE” **
1 Minute Jump rope

21 Knee to Elbows
26
50 Push ups
15 L-pull ups
1 Minute J/R
15 KTE
35 Push ups
12 L-Pull ups
1 minute J/R
12 KTE
20 Push ups
9 L-Pull ups
“IMMORTALITY” **
50 Double Unders
12 Bench Press (BW)
50 D/U
12 L-Pull ups
50 D/U
12 Bench Press (BW)
50 D/U
12 L-Pull ups
50 D/U
12 Bench Press (BW)
50 D/U
12 L-pull ups
50 D/U
12 Bench (BW)
50 D/U
12 L-pull ups
50 D/U
“DEATH MARCH” **
Three Rounds – 2 minutes rest between rounds – record times for each round:
8 Manmakers
10 KTE
14 Pull Ups
400 M Run
“DEVASTATION”
As many rounds in 20 minutes as possible:
27
7 Weighted Pull ups (50 Lbs)
“MINOR COMPLICATION”
As many rounds in 20 minutes as possible:

21 Jumping pull ups
"KODIAK" **
Three rounds:

12 Pull ups
15 Dips
(Bear Complex: full squat clean-thruster-lunge left-lunge right-front squat-thruster = 1

rep)
“MELTDOWN” (By Chris Stowe)
100 Squats
90 Double Unders
80 Dips
70 Sit Ups
60 Jumping Pull Ups
50 Thrusters (45 Lbs BB)
40 Back Extensions
30 Box Jumps
10 Handstand Push Ups
“CHAIN REACTION” **
25-20-15-10
Swings (55 Lbs) – or – SDLHP (75 Lbs)

GHD Sit Ups
DB Lunges (25 Lbs DB’s) – Reps per leg, so do 50/40/30/20 lunges
Dips (15 Lbs)
28
"GOOD IDEA GONE BAD" **
Ten rounds:
-7 Deadlift (110% BW -185 Lbs for me)
-5 L-pull ups
“SPENT” (By CF One World)
10-9-8-7-6-5-4-3-2-1
Deadlift (85 Lbs)

Snatch
OHS
“NAIL IN MY COFFIN” **
20 Squats (135 Lbs)

9 DB Press (45 Lbs)
15 L-Pull Ups
10 Dips
15 Squats
15 DB Press
12 L-Pull Ups
12 Dips
10 Squats
21 DB Press
10 L-Pull Ups
15 Dips
* Do circuit twice-Once from the top down then from bottom up. Start 2nd round with 10
squats, 21 DB Press, 10 L-p/u, 15 Dips, and so on.
“ACID BATH” **
25 Pull Ups
50 Deadlifts (135)
25 GHD Sit Ups
50 Box Jumps
25 Back Extensions
50 DB Clean & Jerk (35)
25 Swings (55)
50 Push Ups
29
25 Floor Wipers (135)
“300” (By Gym Jones)
25 Chin Ups
50 Push Ups
50 Box Jumps
50 Floor Wipers
50 DB Clean & Jerk (35 Lbs)
25 Chins
“FILTHY FIFTY”
50 Box Jumps
50 Jumping Pull Ups
50 Swings (55 Lbs)
50 Lunges
50 Knees to Elbows
50 Push Press (65 Lbs)
50 Back Extension
50 Burpees
50 Double Unders
“MIKE’S VENGEANCE” (By Sgt. Mike Butler)
15 Dips/Pull Ups/DB Press (25 Lbs)

14 Dips/Pull Ups/DB Press
13…..cont’d etc.
1 Dips/Pull Ups/DB Press
* Rest 1 Minute between each round
“2 MINUTE DEFENSE”
Two Rounds (rest 2 minutes between rounds)

1 Hang Clean (135 Lbs)
3 Squat Clean (135 Lbs)
2 Push Jerk (135 Lbs)
200 foot Sprint
30
“GRAND CANYON MULE” **
Double Unders (50-45-40-35….10-5)

Bench Press [185] (10-9-8-7-6…-2-1)
L-Pull Ups (10-9-8-7-6…-2-1)
* Start with 50 D/U’s, then do 10 reps bench followed by 10 L-P/U. Next 45 D/U’s, 9
reps bench followed by 9 L-P/U’s and so on.
“PURGATORY” ( By Danny MacAuliffe)
As many rounds in 25 minutes:
400m Run
20 Push Ups
10 Pull Ups
20 Dips
12 Hang Power Clean (95 Lbs)
10 Knees to Elbows
“EL DIABLO” (NSC – Cert WOD)
As many rounds in 20 minutes:

10 Pull Ups
200 Meter Run
“DIAFRAN” aka; “Two Girls and a Bucket”
3 Rounds

15 HSPU’s
15 Pull Ups
31
“URSA MINOR” **
5 Rounds

7 Bench Press (185 Lbs)
7 L-pull ups
“DIVINITY” **
5 Rounds

7 L-Pull ups
7 Push Press (135 Lbs)
7 Dips
7 Burpees
“QUARTERPOUNDER”
4 Rounds
400m Run
50 Squats
“DEUS EX MACHINA” **
400m Run
30 Wall Ball (20 Lbs)
15 Pull Ups
400m Run
30 Box Jumps
15 KB Swings (55 Lbs)
400m Run
30 Wall Ball
15 Pull Ups
400m Run
30 Box Jumps
15 KB Swings
“ONE WORLD BEAT DOWN” (By CF One World)
32
7 Rounds (originally 5 rounds)

7 Pull Ups
7 Burpees
“TRIAL BY FIRE” **
400m
21 Bench (185 Lbs)
21 L-Pull Ups
400m
15 Deadlifts
15 Bench
15 L-Pull Ups
400 M
9 Deadlifts
9 Bench
9 L-Pull Ups
“IRON BEAR” **
10-8-6-4-2
Bear Complex (95 Lbs)

Bench Press (185 Lbs)
(Bear Complex a’la BrandX = Full squat clean-thruster-lunge left-lunge right-front squat-
thruster = 1 rep)
“CUP O’COFFEE” ($1.25…Get it?)
25 Swings (55 Lbs)

25 Push Ups
25 GHD Sit-ups
25 Back Ext.
25 Knee to Elbows
“SUCKER PUNCH”

50 Double Unders
33
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders
“KILLING JOKE”
10 Squat Cleans (135 Lbs)

50 GHD Sit ups
8 Squat Cleans
40 GHD S/U
6 Squat Cleans
30 GHD S/U
4 Squat Cleans
20 GHD S/U
2 Squat Cleans
10 GHD S/U
“HELL” **
4 Rounds
25 Swings (55 Men/35 Women)

20 Knee to Elbows
15 Med Ball Cleans (20 Men/15 Women)
10 Burpees
“GOING UNDER” **
400M
25 Swings (55 Lbs)
25 GHD Sit Ups
25 Burpees
25 Wtd. Pull Ups (25 Lbs)
400M
34
35
CF WODS FROM THE MIND OF EUGENE ALLEN
CrossFit Pierce County workouts are broken down into 5 different categories based on
how long the workouts in that section take to complete. The briefest and most intense
workouts take up to 3 minutes to perform and fall under the heading Explosive. Our
Short workouts take from 3 to 10 minutes, Medium 10 to 20 and Long from 20 to 45
minutes. Workouts that take longer than 45 minutes to complete are called Epic.
WARM-UPS
Yellow Rain
Line up 3 or more slam balls, sand filled basketballs, rocks whatever you have laying
around that you can throw into the air…safely. The name Yellow Rain for the exercise
comes from the fact that I use yellow slam balls and once this gets going it is raining
yellow balls. The obvious “Keep a lookout for falling objects” warning is in effect. You
can start with everyone on a ball or start from one end and you can go for time (I usually
go 2 minutes) or for some set number of throws. We push press the ball, underhand
throw the ball (both for height) and slam the ball going all the way through however
many balls are out with each type of throw before switching.
Man in the Middle
This drill gets its name as an outgrowth of how stupid Person in the Middle sounds.
You’ll need some medicine balls (both Dynamax and slam balls work best here) and a
group of 3, 4 or 5 people. The idea is that each of the people outside the circle pitch the
ball they have to whoever is in the middle. The man in the middle then push presses,
underhand throws or slams the ball depending upon which kind of ball is thrown or what
pre-arranged throw order is decided. The person feeding the slams will throw the ball up
from underneath so the man in the middle can “catch” the ball with his hands on top and
go directly to the slam. With 4 people go for 4 minutes switching out whoever is in the
middle every minute.
Rage Box Throws
Two people stand on opposite sides of a plyo box or 4 opposite one another around a
tractor tire with one medicine ball per pair. Slam the ball and go down and get it on the
bounce. Stand and go to a squat clean and stand with a thruster/wall ball type throw the
ball to your partner. Once rid of the ball jump onto the box/tire. Your partner does the
same exercise and throws to you just before he jumps. Time, reps, Pukie arrival, you can
choose your poison.
Run and Throw
1
We use 6, 8 and 10 Valeo Balls (rubber medicine balls with a bit of a bounce – look for
them on Ebay) and run a quarter mile throwing the balls ahead of us. We use one less
ball than we have people so that whoever is without the ball runs to recover and throw the
next ball thrown. The throws are chest throw, underhand facing forward, and backwards
over your head. Throw as high and as far as you can, minimize the amount of roll with
your throw.
Valeo Ball Bounce
Get in a circle with 3 or more people and use the Valeo balls. Use one less ball than you
have people. Do a ball slam as hard as you can for as much height as you can get and
turn quickly to your right (if throwing clockwise) to catch the ball being bounced at you.
Go for at least 2 minutes.
Net – Ladder - Rope
No time thing here, just go up over the cargo net, up and down the 45-degree rope ladder
and up and down the rope. We do each one twice.
Jump up – Pull up - Roll up
Jump up to the pull up bar and do a pull-up, then roll up knees to elbows. If the bar is
open at the top and you have the room you can add a pullover. You can also do a burpee
at the start so that you do a burpee – jump up – pull up – roll up – pull over. Many
people have difficulty with the pullover and the trick is to do the upside down pull up as
high as possible so that when you drop your feet over the bar the bar is at least at your
waist if not higher. Don’t just flop down to lower yourself, do a controlled descent in an
L-sit.
Slam Toss
Partners face each other with a 30 lb slam ball. One will slam the ball and the other will
catch it on the bounce and then stand and toss it a la wall ball back to the slammer. Don’t
stand and then throw, instead come up out of the squat and launch the ball with your legs.
The slammer will slam and the tosser will toss for 10 reps each and then switch so that
the slammer tosses and the tosser slams. You can also go for a minute and switch if you
prefer to go by time.
Tire Rotation
2
Put slam balls of different weights around a big tire. Do Ball Buster, Ball Slams, Rage
Ball or some other slam ball exercise for 1 or 2 reps each and then rotate for some
number of times around. At the end of each slam jump on the tire before the rotation and
make sure the jump comes up out of the crouch from the slam.
Mae West
35 lb Thruster - 3
44 lb C & J - 3
40
135 lb Clean - 3
Ball
Buster
1
30
195 lb DL -3
52 lb Snatch - 2
35 lb Colleen
and Jerk - 2
Mae West consists of the above 8 stations and exercises listed. The only change to
the regular Ball Buster explained in the first section is that at the at the end of the exercise
while still partially in a squat from the slam, jump up with one foot on each tire or both
on one tire if you prefer. Reps are shown and are designed so multiple people doing the
exercise will finish in about the same time and rotate together. With the KB Clean and
Jerk, DB Thruster, Colleen and Jerk and Snatch you do a jump on the tire at the end of all
the reps. With the DL, Ball Busters, and Clean it is after each rep…you will notice this
changes from exercise to exercise so that with every other exercise you switch from
jumping after each rep to jumping at the end of the set of reps.
This can be done for 2 laps around at a leisurely pace as part of a warm up or 3 or
more times around at high intensity as a stand-alone workout. You can adjust the loads,
laps and reps to create the desired training impact.
Over Unders
Set out your weight bench and simply jump over it and then crawl underneath, stand and
repeat. You can go for a minute and see how many you can do or do 10 or 20 of them
3
for time. Either way you will find that the rapid and continuous change of height will get
you breathing hard and warm you up quickly. You can string this together with other
movements in a sort of obstacle course as a warm up which is great fun.
EXPLOSIVE
The workouts in this section should take less than, or at least very near 3 minutes to
perform and should be executed at maximum intensity for the duration of the workout.
These components are generally done as part of the warm up or as part of a larger
workout.
Colleen and Jerk
Greg and Lauren’s little girl is Colleen and in her honor Greg came up with the Colleen
and Jerk which is a dumbbell hang squat clean and three jerks. Feel free to add a burpee
4
at the beginning to make it a little harder. Adjust the reps and weight as necessary but 10
rounds for time with 35 lb dumbbells is a good place to start.
Road Rage
Put one slam ball on either side of a tractor tire (250 lbs or so) with one far enough away
to not be in the way when you flip the tire. Start with the ball closest to the tire.
Ten rounds:
Burpee with hands on the ball
Stand with the ball to a squat clean
Stand again and press the ball overhead
Slam the ball
Jump on and off the tire
Flip the tire
Jump into the tire and out the other side
Next rep is with the other ball
Ball Buster
Ten rounds:
Burpee with hands on the ball
Stand with the ball to a squat clean
Stand and throw the ball into the air wall ball style
Catch the ball the press it back up
Slam the ball
KB Flip and Dip
Ten rounds:
Two-hand KB swing with flip and catch
At the bottom of the swing do a Sumo DL High Pull
Release at the top and squat under to catch in a full squat by the bell
Stand and throw the bell up wall ball style
Catch by the handle and lower to begin the swing cycle again
2-Minute Drill
5
You have no more than 2 minutes of maximum intensity effort before your performance
begins to degrade dramatically…in fact, if you are truly giving it all you have you may
not get to 2 minutes. Pick 5 exercises, for example power clean, wall ball, pull-ups, KB
push press and KB snatch and go through the list of exercises individually doing as many
reps as you can in 2 minutes with a 2 minute rest in between. With an even number of
people one can do the work while the other rests and counts reps. Change the exercises,
change the rest time, change the number of exercises modify this any way you want to
get the time or work effect you are after.
Jumping Pullups
100 reps as fast as possible

Put a bench under your pull-up bar that is of a height that allows you to have a bit of
squat room with your arms fully extended. The first few reps will seem fairly easy but
you will want to keep a steady pace. Jump up so that you get your chin over the bar and
go back down to full arm extension.
Burpee Hops
Put a DB in each hand, light ones – 20 lbs is plenty. Do a burpee (every time I say
burpee in this text the pushup after you kick your feet back is assumed) and after you
stand back up do a broad jump as far as you can. Do this for a specific distance rather
than a number of hops in order to promote max effort jumps. Twenty yards or so is
tough, thirty or more is a killer. A hard sprint at the end of each direction is most
rewarding. Thank Dave Werner of CFN for this one.
Whatcha Got Today?
500 meter row for best time ever. Climb aboard the never-lies-to-you C2, strap in, set
your jaw, set it for a 500 meter row and blast away for your fastest possible time.
Burpee – Clean – Squat - Thruster
Get a pair of 44 lb kettlebells and set them at your feet. Do a burpee with your hands on
the KB handles, kick your feet back up and clean the bells to a full squat and then shoot
up with a thruster. Repeat for time, reps, dizziness…whatever.
Bad Tire
Grab a 10 lb sledgehammer and beat your tractor tire into submission with 100 hits as fast
and has hard as you can. No gravity drops here, max effort slams each time. Swing the
hammer with both hands together near the end of the handle and recover it by catching it
on the bounce and sliding your hand up near the hammer head. Switch sides with each
swing. Just like ball slams get a bit of a jump into each hit.
6
SHORT
These workouts are in the 3 to 10 minute range and though not executed quite as
explosively as the workouts in the previous section still require a very hard effort and as
much intensity as possible while maintaining form and complete range of motion. I’ve
taken the liberty of continuing the girl names to the end of the alphabet.
Olivia
15-12-9
DB Thruster (35)
Pullups
Ring Dips
KB Swing (52)
Pauline
15-12-9
KB Snatch (44)
Ball Slams (40)
Wall Ball (20)
7
SDLHP (36 lb KB’s)
Queasy
15-12-9
Row (Calories)
Thruster (35)
Pullups
Push Press (75)
Ramona
10-8-6
Barbell Clean and Jerk + Front Squat (115)
Ball Buster (40)
DB Burpee + Squat Clean + Thruster (35)
KB Flip and Dip (44)
Samantha
21-15-9
Press (7-5-3)
Push Press (7-5-3)
Push Jerk (7-5-3)
Pullups
*P-PP-PJ reps as shown same weight throughout (85)
Tanya
15-12-9
SDLHP 2 x 36 lb KB
Ring Dips
Pullups
Push Press (75)
Uma
15-12-9
DL + Box Jump (190)
Pullups
Push Press
Violet
Five rounds:
5 Tire Jumps
10 KB Swings (52)
15 Sledgehammer Hits
8
Wendy
15-12-9
Squat Clean + Thruster (44 lb KB)
Ball Slam (40)
Xanthra
15-12-9
DB Snatch
DB Clean and Jerk
Alligator Crawl (approx. 30 feet)
Yvette
21-15-9
Run 400
Thruster 2 x 25 lb DB
Ball Slams (30)
Zena
Five rounds:
3 Power Clean (135)
Sprint 50 yards
3 Push Press (2 x 52 lb KB)
Sprint 50 yards
MEDIUM
Workouts that take from 10 to 20 minutes fit into the medium category. As the time
component increases the intensity component is tempered a bit in order to be able to
complete the workout. Still the objective is to have a fast time (while maintaining proper
form) and you have to go hard to do that.
A Nice Run Ruined
Run 400
21 KB Swings (52)
15 Ball slams (30)
9 Pullups
Run 400
21 KB Snatches (44)
15 Wall Ball (20)
9
9 Pullups
Run 400
21 DL (140-hex bar)
15 Ring Dips
9 Pullups
Run 400
21 Push Press (75)
15 Power Cleans (115)
9 Pullups
Big Phat Helen
Five rounds:
800 meter run (1st run only)
400 meter run (each subsequent run)
21 Swings
12 Pullups
Frelen
Five rounds:
800 meter run
15 DB Thrusters (35)
15 Pullups
The 100
10 Back Squats (135)

10 Clean and Jerks (135)
10 Road Rage (25 lb slam balls)
10 Ring Dips
10 KB Swings (52)
10 Colleen and Jerk (35 lb DB)
10 Wall Ball (20 lbs)
10 Pullups
10 Flip and Dip (44)
10 DL (190) + Box Jump
The 200
10
Two rounds:
10 Dead lifts (190)
10 Box Jumps
10 Ring Dips
10 Pullups
10 KB Swings (52)
10 Ball Slams (30)
10 DB Thrusters
10 Hang Power Cleans
10 2-Hand KB Push Press (44)
10 KB Snatches 5/5 (52)
The 300
25 Pullups
50 Tire Jumps (or box jumps)
50 Ring Pushups
50 Situps
50 KB Snatches 25/25 (44)
50 Ball Slams (30)
25 Pullups
Five and Dime

Five rounds:
5 BB Clean and Jerk
10 Pullups
5 Box Jumps
10 KB Swings
5 Ring Dips
Do Me With a Wire Brush
Row 1,000 or Run 800

21 Ball Slams (30)
21 Tire/Box Jumps
Row 500 or Run 400

15 Wall Ball
15 KB Snatch (44)
15 Ring Pushups
Row 250 or Run 200

9 2-hand KB Push Press (44)
11
9 Barbell Power Cleans (135)
9 2-hand KB Clean and Jerk (44)
Kelsie’s Naptime
Three rounds:
10 Deadlift (190)
15 Box Jumps
20 Air Squats
15 Pullups
200 Row
Little Runny Angie
Run 400 + 50 Squats

Run 400 + 50 Pushups
Run 400 + 50 Situps
Run 400 + 50 Pullups
Dirty Name
Row 1000
50 45 lb barbell thrusters
40 30 lb Ball Slams
30 pullups
20 75 lb Push Press
10 115 lb Power Cleans
LONG
When the workouts go from 20 to 45 minutes in length we consider them long workouts
and try to get in about one of these each week. The effort level remains high but must be
adjusted based on individual fitness in order to be able to complete the workout. Don’t
go out too hard or you might not be able to finish.
Death to the Infidel
Three rounds:
Run 400
30 Air Squat
12
15 Clean and Jerk (115)
10 Pullups
5 Ring Dips
Fractured Runny Angie
Four rounds:
Run 400
25 Pullups
25 Pushups
25 Situps
25 Air Squats
Hit and Run
Three rounds:
6 DL + Tire Jump (190)
10 Hammer hits to tire
10 DB Thruster (35)
Run 40 yards between each exercise,
Latch’s Jacket O’ Pain (Slightly modified)
Row 1,000 meters

Push Press 100
Row 750
Push Press 75
Row 500
Push Press 50
Row 250
Push Press 25
Gene’s Cloak of Despair
Four rounds: Alternate row and run

Row 1,000/Run 800
25 Push Press (75)
25 Pullups
25 Ring Pushups
Vest of Tribulation
Four rounds:
13
Run 400 or Row 500
40 Push Press (75)
15 Pullups
15 Ring Pushups
Fractured Runny Angie
Four rounds:
Run 400
25 Pullups
25 Pushups
25 Situps
25 Squats
Sherpa Shuffle
Heavy back pack, tire drag, suitcase carry (I used 40 lb DB’s) 75 yards
Leave tire and continue with back pack and suitcase carry 75 more yards
Leave DB’s or whatever is in your hands and continue with the backpack
Go 75 more yards, turn around and pick up implements as you go back to the start
20 lb DB Burpee Hops for 20 yards then sprint to Jennifer’s house and back (400 yards)
Burpee Hops back to the start
Uphill sandbag run for 75 yards – 15 pushups, 20 squats – run bag back to start
5 step ups with each leg onto tractor tire with bag on shoulders
20 squats to tractor tire with bag on shoulders
14
Tire drag sprint to mail box (75 yards or so)
15 pushups with hands on tire, 15 squats with butt to tire, 15 overhead press with tire
Backward tire drag run to start
5 KB swings (52), 10 tire jumps, 15 hammer hits to tire repeated 5 times
40 lb DB Farmer’s Walk 100 yards
75 lb overhead press walk 50 yards
40 lbs Waiter’s Walk +Farmer’s Carry 25 yards and switch for return
50 lb BFR Carry and or 80 lb Heavy bag carry
Hex Bar DL walk 190 lbs 50 yards
EZ run for 1 mile
EPIC
We do the Epic length workouts 2 or 3 times a month and to fit into this category the
workout must take 45 minutes to an hour to complete. It doesn’t take this long simply
because you’re dogging it, but because there is just that much work to be done. You go
hard and rest minimally but you will spend some time with your hands on your knees.
Jacob’s Ladder
25 Wall Ball
15
25 Row (Calories)
25 Ball Slams (25 lb ball)
25 Power Cleans (115 lbs)
25 KB Swings (52 lbs)
20 DB Thrusters (35 lbs)

20 Pullups
20 Hammer Hits to Tire
20 KB Snatches (44 lbs) 10/10
20 Ring Pushups
15 Push Press (85 lbs)

15 Clean and Jerk (105 lbs)
15 Hex Bar DL/Box Jumps (190 lbs) (20” box)
15 GHD Situps
15 Barbell Snatches (75 lbs)
10 Front Squat (85 lbs)

10 KB Swing/Flip – SDLHP/Squat/Throw
10 Pullups
10 KB Double Clean and Jerk (44 lbs)
10 Ring Dips
5 Road Rage
5 Pushup/Pull up/Rollup
5 Colleen and Jerk with Burpee
5 HSPU (Hand Stand Pushup)
5 Snatch/Back Squat/Thruster/Front Squat
Jacob’s Ladder Mod 1
25 Wall Ball (20 lb ball)

20 Pullups
15 Push Press (85)
10 Swing-flip/SDLHP squat catch
5 Road Rage
25 Row (Calories)
16
10 Ring Dips
5 Pushup/Pull up/Rollup
25 Ball Slams
20 KB Snatches (44)
15 DL-Box Jumps (190)
10 Double KB C&J (44)
5 Snatch-back squat-thruster-front squat (75)
25 Cleans (115)
20 Hammer Hits
15 GHD Situps
10 Pullups
5 HSPU
25 Swings (52)
20 Ring Pushups
15 Barbell Snatches (75)
10 Ring Dips
5 Colleen and Jerk with Burpee (35)
Hour of Power
10 minutes max reps of each exercise resting as necessary.

Power Clean (95)
Wall Ball (20)
Pullups
KB Push Press (44)
Rowing
KB Snatch (44)
Me Love You Long Time
Run 1/4 mile

50 DB Snatch 25/25 (44 lbs)
50 D-Ball Slam (25) [sub: Double Unders]
50 Calories Rowing [sub: Bench press -135]
Run ½ mile
40 dB Swings (55 lbs)
17
40 Pullups
40 Push Press (75)
Run ¾ mile
30 Ring Pushups [sub: Knees to Elbows]
30 Hang Power Cleans (95)
30 Wall Ball
Run 1 mile
20 Sandbag Clean and Jerk (35)
20 2-hand KB Push Press (44) [sub: Deadlift –135]
Babylon 5
Five Rounds:
5 Deadlift/Box Jumps (230)
5 Squat Clean/Thrusters (115)
5 Rage ball/Tire Jump (30)
5 KB Clean and Jerk (2 x 52)
5 Barbell Snatch (75)
Sensory Deprivation
12-10-8-6 (rep ladder rotation)
Row 500/Run 400 (Alternate each set)

12 Hang Clean (115)
10 SPUDS
8 Pullups
6 Push Press (95)
Air Sick Bag
Three rounds:
25 Air squats
20 Calories Rowing
15 Wall Ball (20)
10 Box Jumps
5 SPUDS
18
Pushing the Envelope
One Round:
50 yard tire drag

10 Hang Clean (95)
10 Push Press (95)
10 Front Squat (95)
50 yard tire drag

15 DB/KB Thrusters (35)
15 Rage Ball (30)
15 Ring Pushups
15 Calories Rowing
50 yard tire drag

20 Wall Ball (20)
20 KB Snatch (44) 10L 10R
20 DB Split Clean (25) 10L 10R
20 KB/DB Push Press (35)
50 yard tire drag

25 Pullups
25 Pushups
25 Situps
25 Squats
Steaming Entrails
50 Jumping Pullups
40 Parallete Hip ups (facing up)
30 Situps
20 GHD Wallball (Wallball situps)
10 Knees to Elbows
19
50 Jumping Dips
40 2-hand KB Swings (44)
30 Hollow Rock
20 Ab Roller
10 DB Situp-Press (25)
50 Jumping Pullups
40 Parallette Hip Ups (face down)
30 BB OHS
20 Back Extensions
10 Leg Shooters on Ball
Artificial Limp
12-10-8 (rep ladder rotation)
Back Squat (135)

Box Jump
Row (Calories)
Box Jump
Deadlift (190)
Box Jump
DB Thruster (35)
Box Jump
Wall Ball (20)
Box Jump
Heavily Armed
12-10-8 (rep ladder rotation)
Kettlebell Snatch (52) 5 left 5 right

Ring Pushups
Barbell Hang Power Clean
20
Ring Pushups
Barbell Push Press (95)
Ring Pushups
Pullups
Ring Pushups
Kettlebell Clean and Jerk (2 x 44)
Ring Pushups
Bar None
Three Rounds:
KB Thrusters
KB Colleen Burps and Jerks
KB Renegade Rows
Run 200 meters with one KB
KB Snatch 10 left 10 right
KB Clean and Jerk 10 left 10 right
KB Swings 10 left 10 right
Run 200 meters with one KB back to start
*Scale KB accordingly but 36 pounders ought to be about right
21

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The CrossFit Warm-up

3 rounds of 10-15 reps

The Benchmark Girls

 Pull-ups (30 reps)

 400 meter run

The "other" Girls/Named Workouts

FIGHT GONE BAD

The clock does not reset or stop between exercises. On call of

For twenty seconds do as many reps of the assigned exercise as you

Tabata Intervals (20 seconds of work followed by 10 seconds of rest

Some performance insights and a scoring example from Mark

Bench Press (135)

Run 1600 meters

Seven rounds for max reps:

Walking lunge 100 ft.

Run 400 meters

As many rounds in 20 minutes of:

*Final score is pull-up total divided by time to completion for all 7

24-16-8 (By Peter Queen)

21-15-12-9-6-3 (By Coach Burgener)

"Gut Check" (By Coach Rut)

21 Dumbbell Swings (55 lbs)

DB thruster (35 Lbs)

“Jacobs Ladder” (By CF Pierce County)

4 rounds - Switch rows and runs each round.

“Latch’s Jacket of Pain” (By Michael Latch)

100 push press (45 Lbs BB)

DB Cleans (45 Lbs.)

“Ivan the Terrible” ** (**= An Ian Carver creation)

90 seconds jump rope

-DB Deadlift (45 Lb.)

*start over the entire sequence for a total of 3 rounds.

Example: Deadlift, do a manmaker, do 5 pullups, 5 KTE, repeat 9 more times then do 10

“Hamburger” (By Coach Rut)

50 DB Deadlifts (50 Lbs)

"I Get Around" (By CF Pierce County)

21 Deadlift (225 Lbs)

"Big Balls" (By CF Pierce County)

"Burning Big Balls" (By CF Pierce County)

"Barfin Burpees" (By CF Pierce County)

3 rounds for time of:

"Ab-plosion" (By CF Pierce County)

“Fight Gone to Crap” (By CF One World)

Wall Ball or Thrusters

“TRAIN WRECK” (By Coach Rut)

-5 Squat cleans (135 Lbs)

-25 Deadlifts (135 Lbs)

10 lunges/10 DB push press/10 dips

15 lunges/15 DB push press/15 dips

20 lunges/20 DB push press/20 dips

25 lunges/25 DB push press/25 dips

20 lunges/20 DB push press/20 dips

15 lunges/15 DB push press/15 dips

10 lunges/10 DB push press/10 dips

5 lunges/5 DB push press/5 dips

Ten rounds: (By CF One World)

10 pull-ups (2 for 1 if jumping)

10 (each leg) walking lunge steps

10 ring dips (2 for 1 regular dips)

Run 200m (By CF One World)

21 OHS (95 Lbs)

Run 800 meters

5 Bear Complex (95 Lbs)

“RENEGADE MANMAKERS” (By Gym Jones)

“Ivan the Terrible” (= An Ian Carver creation)