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"BERT" WORKOUT, FUNCTIONAL FITNESS WOD With a running clock, perform the prescribed work in the order written as fast as possible (“For Time“). Score is the time on the clock when the last rep of Burpees is completed. Tips and Strategy. Go for a steady pace of around 75-80% of your max speed during this long, bodyweight chipper WOD. The Push-Ups will likely prove to be the crux of this workout, so break the reps up early—big "GUINNESS" WORKOUT, FUNCTIONAL FITNESS WOD Arthur Guinness started brewing ales in 1759 at the St. James's Gate Brewery, Dublin. On 31 December 1759, he signed a 9,000 year lease at 45 per annum for the unused breweryAn icon, a Legend, a "HELEN" WORKOUT, FUNCTIONAL FITNESS WOD Background: “Helen” is one of CrossFit’s classic “Girls” WODs.It was first posted on the CrossFit Main Site as the workout of the day for Saturday, August 9, 2003 (), but it was unnamed at that time.It appeared again as the workout of the day for Wednesday, November 5, 2003 – which is the first time the name “Helen” accompanied it, along with a quote from Helen Keller: “We "ANDI" WORKOUT, FUNCTIONAL FITNESS WOD Background: “Andi” was first posted as the workout of the day on the CrossFit Main Site on January 14, 2021 (). This was the 7th in a series of new “Girl” benchmark WODs posted to the CrossFit Main Site in early 2021.. This one uses the 4×100 rep scheme of the classic “Girl” WOD, “Angie,” but swaps out “Angie’s” bodyweight movements for light barbell weightlifting movements. "FULL BODY #11" WORKOUT, FUNCTIONAL FITNESS WOD On a 24-minute clock, complete as many repetitions as possible of the prescribed work in the order written.Score is the total number of repetitions completed before the 24-minute clock stops. Movement Standards. Dumbbell Double Squat Thruster: This is a variation of the standard Thruster wherein athlete needs to complete two Squats before pushing the Dumbbell overhead. "BRE" WORKOUT, FUNCTIONAL FITNESS WOD Background: This workout is dedicated to Private First Class (PFC) Alveen “Bre” Bregaudit. Bre (they/them) is a U.S Army Veteran who enlisted in the U.S Army as a medic and has proudly as openly Queer served during the repeal of Don’t Ask Don’t Tell as a Medic while being stationed at the 1st Armored Division at Fort Bliss, Texas. "215 CHILDREN" WORKOUT, FUNCTIONAL FITNESS WOD Background: This workout is dedicated to the 215 indigenous children who were found buried at the Kamloops Indian Residential School in British Columbia, Canada on May 27, 2021. The Kamloops Indian Residential School operated between 1890 and 1969, when the federal government took over operations from the Catholic Church and operated it as a day school until it closed in 1978. "BEAUDEN’S BATTLE" WORKOUT, FUNCTIONAL FITNESS WOD Background: This workout is dedicated to Beauden Turnbull who was born early on February 25, 2021.His due date was supposed to be on April 22. Beauden was diagnosed with a Congenital Diaphragmatic Hernia following his mother, Magda’s early labour signs. "OPERATION OVERLORD" WORKOUT, FUNCTIONAL FITNESS WOD Background: This Memorial WOD was designed by CrossFit 970 @crossfit_970 (Loveland, CO, USA) to commemorate D-Day – observed in the U.S. in memory of the Normandy landings in France on June 6, 1944, in which American soldiers and other Allied forces fought to end World War II in Europe. D Day was the largest amphibious (land and water) invasion in history.Menu
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MURPH
CrossFit Hero WOD
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)To-Do
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CUSTOM WORKOUT PROGRAM Have an individualized training program crafted for you. Designed around you, your goals,& your equipment.
From a highly-trained coach committed to your success. Pick Your CoachGRETTEL
CrossFit "Girl" Benchmark WOD10 Rounds for Time
3 Clean-and-Jerks (135/95 lb)3 Bar Over Burpees
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FIGHT GONE BAD
CrossFit Benchmark WOD 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories)1 minute Rest
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LINDA
a.k.a.: "3 Bars of Death," CrossFit "Girl" Benchmark WOD 10-9-8-7-6-5-4-3-2-1 Reps, For Time Deadlift (1½ bodyweight) Bench Press (bodyweight) Clean (¾ bodyweight)To-Do
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ZACHARY TELLIER
CrossFit DC Hero WODFor Time
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
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(HOME)WORK #26
by Heather Black
5 rounds
5 burpees
20 squats
5 burpees
10 push ups
5 burpees
20 lunges
5 burpees
10 v-ups
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FRAN
CrossFit "Girl" Benchmark WOD 21-15-9 Reps For Time Thrusters (95/65 lb)Pull-Ups
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CrossFit "Girl" Benchmark WODFor Time
30 Clean-and-Jerks (135/95 lb)To-Do
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DURANTE CORE
by Dave Durante
5 Rounds for Time
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold1 minute Rest
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MURPH DEMARCATION
Kobalt Performance Partner WOD For Time (with a Partner) Buy-In: 1,000 meter Row 800 meter Run (together)50 Pull-Ups
100 Push-Ups
150 Air Squats
800 meter Run (together)30 Pull-Ups
60 Push-Ups
90 Air Squats
800 meter Run (together)20 Pull-Ups
40 Push-Ups
60 Air Squats
800 meter Run (together) Buy-Out: 1,000 meter Row Wear a Weight Vest (20/14 lb), except on the RowTo-Do
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DT
CrossFit Hero WOD
5 Rounds For Time
12 Deadlifts (155/105 lb) 9 Hang Power Cleans (155/105 lb) 6 Push Jerks (155/105 lb)To-Do
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CINDY
CrossFit Benchmark "Girl" WODAMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
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BEAR COMPLEX
CrossFit Benchmark WOD5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
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FAT AMY
Benchmark WOD
For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)10 Burpees
20 Kettlebell Swings (1.5/1 pood)10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)10 Burpees
30 Lunges (alternating legs)10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
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SUPER LEGS
CrossFit Stimulus Travel WOD5 Rounds for Time
20 Air Squats
20 Alternating Lunges 20 Alternating Split Squat Jumps10 Squat Jumps
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ANNIE
CrossFit "Girl" Benchmark WOD 50-40-30-20-10 Reps For TimeDouble-Unders
Sit-Ups
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LOREDO
CrossFit Main Site Hero WOD6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run
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KALSU
by John Welbourn
For Time
100 Thrusters (135/95 lb) 5 Burpees to start and at the top of every minuteTo-Do
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THE SEVEN
CrossFit Hero WOD; aka: "The CIA Seven"7 Rounds For Time
7 Handstand Push-Ups 7 Thrusters (135/95 lb)7 Knees-to-Elbows
7 Deadlifts (245/165 lb)7 Burpees
7 Kettlebell Swings (2/1.5 pood)7 Pull-Ups
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BERT
CrossFit Hero WOD
For Time
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees
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HELEN
CrossFit Benchmark WOD3 Rounds For Time
400 meter Run
21 Kettlebell Swings (1.5/1 pood)12 Pull-Ups
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