Explain The Workouts with Names (the Girls)
The Benchmark Girls
Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time
Complete all reps of each exercise before moving to the next.
Barbara
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.5 rounds, time each round
Chelsea
5 Pull-ups
10 Push-ups
15 Squats
Each min on the min for 30 min
Cindy
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 min
Diane
Deadlift 225 lbs
Handstand push-ups
21-15-9 reps, for time
Elizabeth
Clean 135 lbs
Ring Dips
21-15-9 reps, for time
Fran
Thruster 95 lbs
Pull-ups
21-15-9 reps, for time
Grace
Clean and Jerk 135 lbs
30 reps for time
Helen
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
3 rounds for time
Isabel
Snatch 135 pounds
30 reps for time
Jackie
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
For time
Karen
Wall-ball 150 shots
For time
Linda
(aka "3 bars of death")
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
rounds for time
Mary
5 Handstand push-ups
10 1-legged squats
15 Pull-ups
As many rounds as possible in 20 min
Nancy
400 meter run
Overhead squat 95 lbs x 15
5 rounds for time
The New Girls
Annie
Double-unders
Sit-ups
50-40-30-20 and 10 rep rounds; for time
Eva
Run 800 meters
2 pood KB swing, 30 reps
30 pullups
5 rounds for time.
Kelly
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Five rounds for time
Lynne
Bodyweight bench press (e.g., same amount on bar as you weigh)
pull ups
5 rounds for max reps. There is NO time component to this WOD, although some versions Rx the movements as a couplet.
Nicole
Run 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.
Amanda9, 7 and 5 reps of:
Muscle-ups
Snatches (135/95 lb.)
For Time
The Hero Workouts
JT
Handstand push-ups
Ring dips
Push-ups
21-15-9 reps, for time
MICHAEL
Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds for time
MURPH
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
DANIEL
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
For time.
JOSH
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
For time.
JASON
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
For time.
BADGER
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
3 rounds for time.
JOSHIE
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
The snatches are full squat snatches.3 rounds for time.
NATE
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
As many rounds as possible in 20 minutes
RANDY
75# power snatch, 75 reps For time
TOMMY V
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
For time
GRIFF
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
For time
RYAN
Five rounds of:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
For time
ERIN
Five rounds of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
For time
MR. JOSHUA
Five rounds of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
For time
DT
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
For time
DANNY
Rounds in 20 min of:
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups
Rounds completed
HANSEN
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
For time
STEPHEN
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
For time
GARRETT
Three rounds of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups
For time
WAR FRANK
Three rounds of:
25 Muscle-ups
100 Squats
35 GHD situps
For time
MCGHEE
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
Rounds in 30 min
PAUL
Five rounds of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
For Time
JERRY
Run 1 mile
Row 2K
Run 1 mile
For Time
NUTTS
First posted 28 May 2010
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
For Time
ARNIE
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
For Time
THE SEVEN
"The Seven" Seven rounds of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
For Time
RJ
Five rounds of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
For Time
LUCE
Wearing a 20 pound vest, three rounds of:
Run 1K
10 Muscle-ups
100 Squats
For Time
JOHNSON
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps
Rounds in 20 Min
ROY
Five rounds
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
For Time
ADAMBROWN
Two rounds
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps
For Time
COE
Ten rounds
95 pound Thruster, 10 reps
10 Ring push-ups
For Time
SEVERIN
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
If you've got a twenty pound vest or body armor, wear it.For Time
HELTON
Three rounds of:
Run 800 meters
30 reps, 50 pound dumbbell squat cleans
30 Burpees
For Time
JACK
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Max Rounds in 20 Min
FORREST
Three rounds
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters
For Time/td>
BULGER
Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
For Time
BRENTON
Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.For Time
BLAKE
Four rounds of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
For Time
COLLIN
Six rounds of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
For Time
THOMPSON
10 rounds of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters
Begin the rope climbs seated on the floor.For Time
WHITTEN
Five rounds of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
For Time
BULL
Two rounds of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
For Time
RANKEL
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
AMRAP, 20 Minutes
HOLBROOK
Ten rounds
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
Each Round For Time
LEDESMA
Complete as many rounds as possible of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps
in 20 Minutes
WITTMAN
Seven rounds of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box
For Time
MCCLUSKEY
Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters
For Time
WEAVER
Four rounds of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
For Time
ABBATE
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
For Time
HAMMER
Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round，Each Round For Time
MOORE
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-ups
Rounds in 20 min
WILMOT
Six rounds of:
50 Squats
25 Ring dips
For Time
MOON
Seven rounds of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent
Alternate feet in the split snatch sets.For Time
SMALL
Three rounds of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters
For Time
MORRISON
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
For Time
MANION
Seven rounds of:
Run 400 meters
135 pound Back squat, 29 reps
For Time
GATOR
Eight rounds of
185 pound Front squat, 5 reps
26 Ring push-ups
For Time
BRADLEY
10 rounds of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
For Time
MEADOWS
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups
For Time
SANTIAGO
Seven rounds of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups
For Time
CARSE
21-18-15-12-9-6-3 reps of:
95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.
For Time
BRADSHAW
10 rounds of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
For Time
WHITE
Five rounds of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
For Time
SANTORA
Three rounds of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute
For Reps
WOOD
5 Rounds of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute
For Time
HIDALGO
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles
If you've got a twenty pound vest or body armor, wear it.For Time
RICKY
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps
Rounds in 20 Min
DAE HAN
Three rounds of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps
For Time
DESFORGES
Five rounds of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows
For Time
RAHOI
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
AMRAP, 12 Min
ZIMMERMAN
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups
AMRAP 25 Min
KLEPTO
Four rounds of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds
For Time
DEL
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
For Time
PHEEZY
Three rounds of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups
For Time
J.J.
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up
For Time
JAG 28
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters
For Time
BRIAN
Three rounds of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps
For Time
NICK
Twelve rounds of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells
For Time
STRANGE
Eight rounds of:
600 meter Run
1.5 pood Weighted pull-up, 11 reps
11 Walking lunge steps, carrying 1.5 pood kettlebells
1.5 pood Kettlebell thruster, 11 reps
For Time
TUMILSON
Eight rounds of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells
For Time
SHIP
Nine rounds of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36" box
For Time
JARED
Four rounds of:
Run 800 meters
40 Pull-ups
70 Push-ups
For Time
TULLY
Four rounds of:
Swim 200 meters
40 pound Dumbbell squat cleans, 23 reps
For Time
HOLLEYMAN
Thirty rounds of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
For Time
ADRIAN
Seven rounds of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box
For Time
GLEN
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees
For Time
TOM
7 Muscle-ups
155 pound Thruster, 11 reps
14 Toes-to-bar
AMRAP in 25 min
RALPH
Four rounds of:
250 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters
For Time
CLOVIS
Run 10 miles
150 Burpee pull-ups
Partition the run and burpee pull-ups as needed.For Time
WESTON
Five rounds of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm
For Time
LOREDO
Six rounds of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
For Time
SEAN
Ten rounds of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps
For Time
HORTMAN
Run 800 meters
80 Squats
8 Muscle-ups
AMRAP in 45 min
HAMILTON
Three rounds of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups
For Time
ZEUS
Three rounds of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
For Time
BARRAZA
In 18 Minutes:
Run 200 meters
275 pound Deadlift, 9 reps
6 Burpee bar muscle-ups
AMRAP
CAMERON
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents
For Time
JORGE
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps
For Time
BREHM
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories
For Time
OMAR
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
For Time
GALLANT
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups
For Time
BRUCK
Four rounds of:
Run 400 meters
185 pound Back squat, 24 reps
135 pound Jerk, 24 reps
For Time
SMYKOWSKI
Run 6k
60 Burpee pull-ups
If you've got body armor or a thirty pound vest, wear it.
For Time
FALKEL
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent
Rounds in 25 Min
DONNY
21-15-9-9-15-21 reps of:
225 pound Deadlift
Burpee
For Time
DOBOGAI
Seven rounds of:
8 Muscle-ups
22 yard Farmer carry, 50 pound dumbbells
For Time
RONEY
Four rounds of:
Run 200 meters
135 pound Thruster, 11 reps
Run 200 meters
135 pound Push press, 11 reps
Run 200 meters
135 pound Bench press, 11 reps
For Time
DON
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders
For Time
431
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