Sheet1Named WOD Standardswell rounded beginnerintermediate
athleteadvanced athleteelite athletemeThe GirlsLevel ILevel IILevel
IIILevel IVMy PBAngie100 Pull-ups, 100 Push-ups, 100 Sit-ups, 100
SquatsFor Time35min26min18min13minBarbara20 Pull-ups, 30 Push-ups,
40 Sit-ups, 50 Squats5 rounds for time40min29min20min14minCandy20
Pull-up, 40 Push-up, 60 Squats5 rounds for
time38min25min18min11.5minChelsea5 Pull-ups, 10 Push-ups, 15
SquatsEach min on the min for 30 min30 roundsCindy5 Pull-ups, 10
Push-ups, 15 SquatsAs many rounds as possible in 20 min7 rounds14
rounds21 rounds27 roundsClaudia55lb DB swing 20reps, 400m run5
rounds for time30min23min17.5min11.5minDianeDeadlift 225 lbs,
Handstand push-ups21-15-9 reps, for time12min8min4minElizabethClean
135lbs, Ring Dips21-15-9reps, for time16min8min4minFranThruster
95lbs, Pull-ups21-15-9reps, for time20min12min7.5min3minGraceClean
and Jerk 135 lbs30 reps for time12min7min3minHelen400 meter run,
1.5 pood Kettlebell swing x 21rep, Pull-ups 12reps3 rounds for
time18 min11.5min10min8.5minIsabelSnatch 135 pounds30 reps for
time10min4minJackie1000m row, Thruster 45 lbs (50 reps), Pull-ups
(30 reps)For time25min15min10min6.5minKarenWall-ball 150 shotsFor
time17min12min7min5minLinda (aka "3 bars of death")Deadlift 1 1/2
BW, Bench BW, Clean 3/4 BW10-9-8-7-6-5-4-3-2-1rep rounds for
time22min15minLucy5 PU, 10 Burpees, 400m Run5 rounds for
time30min23min17.5min11.5minMaggie20 Handstand push-ups, 40
Pull-Up, 60 One-Leg Squat5 rounds for time18.0min13.0minMary5
Handstand Push-ups, 10 1-legged squats, 15 Pull-upsAs many rounds
as possible in 20 min3 rounds7 rounds12 rounds15 roundsNancy400m
Run, Overhead squat 95 lbs x 155 rounds for
time24min17.5min11.5minNicoleRun 400 meters, Max rep Pull-upsAs
many rounds as possible in 20 minutes. Note number of pull-ups
completed for each round.20 pullups55 pullups90 pullups120
pullupsRosa10 Handstand Push-ups, 400m Run5 rounds for
time17.5min11.5minLynneBodyweight bench press (e.g., same amount on
bar as you weigh), Pullups5 rounds for max reps80 reps120 reps145
repsKellyRun 400m, 30 box jump, 24 inch box, 30 Wall ball shots, 20
pound ball5 rounds for time30min26min22min18minAnnieDouble-unders,
Sit-ups50-40-30-20-10rep rounds; for time20min15min10min7minEvaRun
800 meters, 2pd. KB swing 30 reps, 30 pullups5 rounds for
time1hr50min42min36minChristine500 meter row, 12 deadlifts (1/2
BW), 21 box jumps 14" box3 rounds for time15min13.5min11min10minThe
HeroesJTHandstand push-ups, Ring dips, Push-ups21-15-9 reps, for
time10min5minMichaelRun 800 meters, 50 Back Extensions, 50 Sit-ups3
rnds. for time35min25min20min15minMurph1 mile Run, 100 Pull-ups,
200 Push-ups, 300 Squats, 1 mile RunFor 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.45min37min32minDaniel50 Pull-ups, 400 meter run, 95 pound
Thruster, 21 reps, 800 meter run, 95 pound Thruster, 21 reps, 400
meter run, 50 Pull-upsFor time31min20minJosh95 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-upsFor
time12min6.0minErin40lb dumbell split clean 15 reps, 21 pullups5
rnds. for time25min.17min12.5minMr. JoshuaRun 400 meters, 30
glute-ham situps, 250lb. Deadlift, 15 reps5 rnds. for
time30min22minJason100 squats, 5 muscle-ups, 75 squats, 10
muscle-ups, 50 squats, 15 muscle-ups, 25 squats, 20 muscle-upsFor
time25min16minBadger95 pound squat clean, 30 reps, 30 pullups, 800m
run3 rnds. for time50min38min28min22minJoshie40 pound Dumbbell
snatch, 21 reps, right arm, 21 L-pullups, 40 pound Dumbbell snatch,
21 reps, left arm, 21 L-pullups. The snatches are full squat
snatches.3 rnds. for time30min23minNate2 muscle-ups, 4 handstand
pushups, 8 2pd. KB swingsAMRAP 20 min.12rounds18roundsRandy75#
power snatch, 75 repsFor time13min8min5minTommy V115lb thruster 21
reps, 15 ft. rope climb 12 ascents, 115lb thruster 15 reps, 15 ft.
rope climb 9 ascents, 115lb thruster 9 reps, 15 ft. rope climb 6
ascentsFor time32min25minRyan7 muscle-ups, 21 burpees5 rnds. for
time20min14minGriffRun 800 meters, run 400 meters backwards,run 800
meters, run 400 meters backwardsFor
time16min14min12min11minOtherBaselineRow 500 meters, 40 squats, 30
situps, 20 pushups, 10 pullupsFor time6:155:154:303:55Filthy
Fifty50 box jumps, 24" box, 50 jumping pullups, 50 KB swings 1pd.,
walking lunge 50 steps, 50 K2E, 50 push press, 45lbs, 50 back ext.,
50 wall ball shots, 20lb. Ball, 50 burpees, 50 double-undersFor
time35min26min19minFight Gone BadWall Ball 20lb., 10ft target
(reps), SDHP (reps), Box Jump 20"Box (reps), Push Press 75lbs.
(reps), Row (calories)3 rounds for timeThe 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.150reps250reps315reps350repsGI Jane100 burpee-pullupsFor
time25min16min11minTabata ThisTabata 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.30455565Tabata Something
ElseComplete 32 intervals of 20 seconds of work followed by ten
seconds of rest where the first 8 intervals are pull-ups, the
second 8 are push-ups, the third 8 intervals are sit-ups, and
finally, the last 8 intervals are squats. There is no rest between
exercises.Score is total reps from all 32
intervals.250reps330reps390reps450repsQuarter Gone Bad135 pound
Thruster, 15 seconds; Rest 45 Seconds; 50 pound Weighted pull-up,
15 seconds; Rest 45 Seconds; Burpees, 15 seconds; Rest 45
seconds.Five rounds for total reps50reps80reps100repsNasty Girls50
squats, 7 muscle-ups, 135lb. Hang power cleans, 10 reps3 rounds for
time12min8minJeremy95lb Overhead squat, Burpees21-15-9 reps, for
time8min4min30 Muscle-ups30 muscle-upsFor time9min4minPullup
ClockWith a continuously running clock do one pull-up the first
minute, two pull-ups the second minute, three pull-ups the third
minute... continuing as long as you are able.Score is number of
minutes completed.8min12min16min20minRun 5kRun 5kFor
time30min24.5min21min18.5minThe ChiefMax rounds in 3 minutes of:
135lb power clean, 3 reps, 6 pushups, 9 squats Rest 1 minute.
Repeat for a total of 5
cycles.AMRAP8rounds15rounds22rounds27rounds
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