CrossFit

Below is a comprehensive list of many of the Crossfit workouts! As I attempt, and possibly complete, any of them; I’ll post my time/rounds and link back to the blog post that chronicles my workouts!

Abbate 1 Round 1 mile Run
21 Clean and Jerk (155#)
800m Run
21 Clean and Jerk (155#)
1 mile Run
Time
ADAMBROWN 2 Rounds 24 Deadlift (295#)
24 Box Jumps (24″)
24 Wall Balls (20# at 10′)
24 Bench Press (195#)
24 Box Jumps (24″)
24 Wall Balls (20# at 10′)
24 Clean (145#)
Time
Amanda 9-7-5 Reps Muscle-ups
Snatch (135#/95#)
Time
Angie 1 Round 100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Time
Annie 50-40-30-20-10 Reps Double Unders
Sit-ups
Time
Arnie 1 Round With a Single 70# Kettlebell:
21 Turkish Get-ups Right Arm
50 Kettlebell Swings
21 Overhead Squats Left Arm
50 Kettlebell Swings
21 Overhead Squats Right Arm
50 Kettlebell Swings
21 Turkish Get-ups Left Arm
Time
Badger 3 Rounds 30 Squat Clean (95#)
30 Pull-ups
800m Run
Time
Barbara 5 Rounds 20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
* Rest 3 min Between Each Round
Time
Baseline 1 Round 500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Time
Bear Complex 5 Rounds 7 Cycles of the Sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
* Do not rest the bar on the ground until all 7 cycles are complete.
Weight
Blake 4 Rounds 100′ Overhead Walking Lunge (45#)
30 Box Jumps (24″)
20 Wall Balls (20# at 10′)
10 Handstand Push-ups
Time
Bradley 10 Rounds 100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
* Rest 30 Sec Between Each Round
Time
Bradshaw 10 Rounds 3 Handstand Push-ups
6 Deadlift (225#)
12 Pull-ups
24 Double Unders
Time
Brenton 5 Rounds 100′ Bear Crawl
100′ Standing Broad Jump
* 3 Burpees after Every 5 Broad Jumps
Time
Bulger 10 Rounds 150m Run
7 Pull-ups (Chest to Bar)
7 Front Squat (135#)
7 Handstand Push-ups
Time
Bull 2 Rounds 200 Double Unders
50 Overhead Squat (135#)
50 Pull-ups
1 mile Run
Time
Candy 5 Rounds 20 Pull-ups
40 Push-ups
60 Squats
Time
Carse 21-18-15-12-9-6-3 Reps Squat Clean (95#)
Double Unders
Deadlift (185#)
Box Jump (24″)
* 50m Bear Crawl at Beginning of Each Round
Time
Chelsea Each Min on the Min for 30 Min 5 Pull-ups
10 Push-ups
15 Squats
Rounds
Christine 3 Rounds 500m Row
12 Deadlift (Body Weight)
21 Box Jumps (24″)
Time
Cindy AMRAP in 20 Min 5 Pull-ups
10 Push-ups
15 Squats
Rounds
Claudia 5 Rounds 20 Kettlebell Swings (55#)
400m Run
Time
Coe 10 Rounds 10 Thruster (95#)
10 Ring Push-ups
Time
Colby 5 Rounds 10 Handstand Push-ups
17 Snatch (75#)
11 Chest to Bar Pull-ups
Time
Collin 6 Rounds 400m Sandbag Carry
12 Push Press (115#)
12 Box Jumps (24″)
12 Sumo Deadlift High Pull (95#)
Time
CrossFit Total 1 Rep Back Squat (Max Weight)
Shoulder Press (Max Weight)
Deadlift (Max Weight)
* 3 Attempts on Each Lift
* Score is Highest Successful Lift for Each Lift
Weight
Dae Han 3 Rounds 800m Run with Barbell (45#)
3 Rope Climbs (15′)
12 Thruster (135#)
Time
Daniel 1 Round 50 Pull-ups
400m Run
21 Thrusters (95#)
800m Run
21 Thrusters (95#)
400m Run
50 Pull-ups
Time
Danny AMRAP in 20 Min 30 Box Jumps (24″)
20 Push Press (115#)
30 Pull-ups
Rounds
Dating Sage 5 Rounds 10 Snatch (95#)
15 Pull-ups
20 Thursters (75#)
Time
Del 1 Round 25 Burpees
400m Run with Medicine Ball (20#)
25 Weighted Pull-ups (20# Dumbbell)
400m Run with Medicine Ball (20#)
25 Hand-Stand Push-ups
400m Run with Medicine Ball (20#)
25 Chest to Bar Pull-ups
400m Run with Medicine Ball (20#)
25 Burpees
Time
Desforges 5 Rounds 12 Deadlift (225#)
20 Pull-ups
12 Clean and Jerk (135#)
20 Knees to Elbows
Time
Diane 21-15-9 Reps Deadlift (225#)
Handstand Push-ups
Time
DT 5 Rounds 12 Deadlift (155#)
9 Hang Power Clean (155#)
6 Push Jerk (155#)
Time
Elizabeth 21-15-9 Reps Clean (135#)
Ring Dips
Time
Erin 5 Rounds 15 Dumbbell Split Clean (40#)
21 Pull-ups
Time
Eva 5 Rounds 800m Run
30 Kettlebell Swing (70#)
30 Pull-ups
Time
Every Rep Counts AMRAP in 20 Min 10 Wall Balls (20# at 10′)
10 Box Jumps (20″)
10 Deadlift (205#)
10 Burpees
Reps
Fight Gone Bad 3 Rounds Wall Balls (20# at 10′)
Sumo Deadlift High Pull (75#)
Box Jump (20″)
Push Press (75#)
Row (Calories)
Rest
* 1 Min at Each Station
Reps
Filthy 50 1 Round 50 Box Jumps (24″)
50 Jumping Pull-ups
50 Kettlebell Swings (35#)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45#)
50 Back Extensions
50 Wall Balls (20# at 10′)
50 Burpees
50 Double Unders
Time
Forrest 3 Rounds 20 L Pull-ups
30 Toes-to-Bar
40 Burpees
800m Run
Time
Fran 21-15-9 Reps Thruster (95#)
Pull-ups
Time
Garrett 3 Rounds 75 Squats
25 Ring Handstand Push-ups
25 L Pull-ups
Time
Gator 8 Rounds 5 Front Squat (185#)
26 Ring Push-ups
Time
Grace 1 Round 30 Clean and Jerks (135#) Time
Griff 1 Round 800m Run
400m Run (Backwards)
800m Run
400m Run (Backwards)
Time
Hammer 5 Rounds 5 Power Clean (135#)
10 Front Squat (135#)
5 Jerk (135#)
20 Pull-ups
* Rest 90 Sec Between Each Round
Time
Hansen 5 Rounds 30 Kettlebell Swings (70#)
30 Burpees
30 GHD Sit-ups
Time
Helen 3 Rounds 400m Run
21 Kettlebell Swing (55#)
12 Pull-ups
18:48 (modified)
Helton 3 Rounds 800m Run
30 Dumbbell Squat Clean (50#)
30 Burpees
Time
Hidalgo 1 Round 2 mile Run
Rest 2 Minutes
20 Squat Clean (135#)
20 Box Jumps (24″)
20 Overhead Walking Lunge Steps (45#)
20 Box Jumps (24″)
20 Squat Clean (135#)
Rest 2 Minutes
2 mile Run
Time
Holbrook 10 Rounds 5 Thruster (115#)
10 Pull-ups
100m Sprint
* Rest 1 Min Between Each Round
Time
Isabel 1 Round 30 Snatch (135#) Time
Jack AMRAP in 20 Min 10 Push Press (115#)
10 Kettlebell Swings (55#)
10 Box Jumps (24″)
Rounds
Jackie 1 Round 1000m Row
50 Thruster (45#)
30 Pull-ups
Time
Jason 1 Round 100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Time
Jeremy 21-15-9 Reps Overhead Squats (95#)
Burpees
Time
Jerry 1 Round 1 mile Run
2km Row
1 mile Run
Time
Johnson AMRAP in 20 Min 9 Deadlift (245#)
8 Muscle-ups
9 Squat Clean (155#)
Rounds
Josh 1 Round 21 Overhead Squat (95#)
42 Pull-ups
15 Overhead Squat (95#)
30 Pull-ups
9 Overhead Squat (95#)
18 Pull-ups
Time
Joshie 3 Rounds 21 Dumbbell Squat Snatch (40#) Right Arm
21 L Pull-ups
21 Dumbbell Squat Snatch (40#) Left Arm
21 L Pull-ups
Time
JT 21-15-9 Reps Handstand Push-ups
Ring Dips
Push-ups
Time
Karen 1 Round 150 Wall Balls (20# at 10′) Time
Kelly 5 Rounds 400m Run
30 Box Jumps (24″)
30 Wall Balls (20# at 10′)
Time
Klepto 4 Rounds 27 Box Jumps (24″)
20 Burpees
11 Squat Clean (145#)
Time
Ledesma AMRAP in 20 Min 5 Parallette Handstand Push-ups
10 Toes through Rings
15 Medicine Ball Cleans (20#)
Rounds
Linda 10-9-8-7-6-5-4-3-2-1 Reps Deadlift (1.5 x Body Weight)
Bench Press (Body Weight)
Clean (0.75 x Body Weight)
Time
Luce 3 Rounds With a 20# Vest:
1 mile Run
10 Muscle-ups
100 Squats
Time
Lucy 5 Rounds 5 Pull-ups
10 Burpees
400m Run
Time
Lumberjack 20 1 Round 20 Deadlift (275#)
400m Run
20 Kettlebell Swings (70#)
400m Run
20 Overhead Squat (115#)
400m Run
20 Burpees
400m Run
20 Pull-ups (Chest to Bar)
400m Run
20 Box Jumps (24″)
400m Run
20 Dumbbell Squat Clean (45#)
400m Run
Time
Lynne 5 Rounds Bench Press (Body Weight)
Pull-ups
Max Reps
Madi 1 Round 100 Double Unders
90 Back Extensions
80 Squats
70 Sit-ups
60 Lunges
50 Push-ups
40 Box Jumps (24″)
30 Wall Balls (20# at 10′)
20 Burpees
10 Pull-ups
Time
Maggie 5 Rounds 20 Handstand Push-ups
40 Pull-ups
60 Pistols, Alternating Legs
Time
Manion 7 Rounds 400m Run
29 Back Squat (135#)
Time
Mary AMRAP in 20 Min 5 Handstand Push-ups
10 Pistols
15 Pull-ups
Rounds
McCluskey 3 Rounds 9 Muscle-ups
15 Burpee Pull-ups
21 Pull-ups
800m Run
Time
McGhee AMRAP in 30 Min 5 Deadlift (275#)
13 Push-ups
9 Box Jumps (24″)
Rounds
Meadows 1 Round 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
Time
Michael 3 Rounds 800m Run
50 Back Extensions
50 Sit-ups
Time
Moon 7 Rounds 10 Dumbbell Hang Split Snatch (40#) Right Arm
1 Rope Climb (15′)
10 Dumbbell Hang Split Snatch (40#) Left Arm
1 Rope Climb (15′)
Time
Moore AMRAP in 20 Min 1 Rope Climb (15′)
400m Run
Max Rep Handstand Push-ups
Rounds/Reps
Morrison 50-40-30-20-10 Reps Wall Balls (20# at 10′)
Box Jumps (24″)
Kettlebell Swings (55#)
Time
Mr. Joshua 5 Rounds 400m Run
30 GHD Sit-ups
15 Deadlift (250#)
Time
Murph 1 Round 1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Time
Nancy 5 Rounds 400m Run
15 Overhead Squats (95#)
Time
Nasty Girls 3 Rounds 50 Squats
7 Muscle-ups
10 Hang Power Clean (135#)
Time
Nate AMRAP in 20 Min 2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swing (70#)
Rounds
Nicole AMRAP in 20 Min 400m Run
Pull-ups
Rounds/Reps
Nutts 1 Round 10 Handstand Push-ups
15 Deadlift (250#)
25 Box Jumps (30″)
50 Pull-ups
100 Wall Ball (20# at 10′)
200 Double Unders
400m Run (45# Plate)
Time
Paul 5 Rounds 50 Double Unders
35 Knees to Elbows
20 yard Overhead Walk (185#)
Time
Peggy 1 Round 50 Box Jumps (24″)
400m Run
50 Jumping Pull-ups
400m Run
50 Kettlebell Swings (35#)
400m Run
50 Walking Lunges
400m Run
50 Toes-to-Bar
400m Run
50 Sandbag Push Press
400m Run
50 Back Extensions
400m Run
50 Wall Balls (20# at 10′)
400m Run
50 Burpees
400m Run
50 Double Unders
400m Run
Time
Pheezy 3 Rounds 5 Front Squat (165#)
18 Pull-ups
5 Deadlift (225#)
18 Toes-to-Bar
5 Push Jerk (165#)
18 Push-ups (Hand Release)
Time
Rahoi AMRAP in 12 Min 12 Box Jumps (24″)
6 Thruster (95#)
6 Bar-Facing Burpees
Rounds
Randy 1 Round 75 Power Snatch (75#) Time
Rankel AMRAP in 20 Min 6 Deadlift (225#)
7 Burpee Pull-ups
10 Kettlebell Swings (70#)
200m Run
Rounds
Ricky AMRAP in 20 Min 10 Pull-ups
5 Dumbbell Deadlift (75#)
8 Push Press (135#)
Rounds
RJ 5 Rounds 800m Run
5 Rope Climbs (15′)
50 Push-ups
Time
Rosa 5 Rounds 10 Handstand Push-ups
400m Run
Time
Roy 5 Rounds 15 Deadlift (225#)
20 Box Jumps (24″)
25 Pull-ups
Time
Ryan 5 Rounds 7 Muscle-ups
21 Burpees
* Burpee Jump is One Foot Above Max Standing Reach
Time
Santiago 7 Rounds 18 Dumbbell Hang Squat Clean (35#)
18 Pull-ups
10 Power Clean (135#)
10 Handstand Push-ups
Time
Santora 3 Rounds Squat Clean (155#)
20′ Shuttle Sprint (20′ forward + 20′ backward = 1 rep)
Deadlift (245#)
Burpees
Jerk (155#)
Rest 1 Minute
* 1 Min at Each Station
Reps
Severin 1 Round 50 Strict Pull-ups
100 Push-ups (Hand Release)
5km Run
Time
Small 3 Rounds 1km Row
50 Burpees
50 Box Jumps (24″)
800m Run
Time
Stephen 30-25-20-15-10-5 Reps GHD Sit-up
Back Extension
Knees to Elbows
Stiff Legged Deadlift (95#)
Time
Tabata Fight Gone Bad 8 Intervals Each Tabata Wall Balls (20# at 10′)
Tabata Sumo-Deadlift-High-Pull (75#)
Tabata Box Jumps (20″)
Tabata Push Press (75#)
Tabata Row for Calories
* 4 Min Each Exercise
* 8 Intervals of 20 Sec On, 10 Sec Rest Each
* No Extra Rest Between Exercises
* Score for Exercise is Lowest Reps of 8 Intervals
* Total Score is the Sum of All Lowest Reps
Reps
Tabata Something Else 8 Intervals Each Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats
* 4 Min Each Exercise
* 8 Intervals of 20 Sec On, 10 Sec Rest Each
Reps
Tabata This 8 Intervals Each Tabata Row for Calories
Rest 1 Min
Tabata Squat
Rest 1 Min
Tabata Pull-up
Rest 1 Min
Tabata Push-up
Rest 1 Min
Tabata Sit-up
* 4 Min Each Exercise
* 8 Intervals of 20 Sec On, 10 Sec Rest Each
* Total Score is the Sum of All Lowest Reps
Reps
The Beast AMRAP in 20 Min 6 Sumo-Deadlift-High-Pull (65#)
6 Burpees
6 Power Snatch (65#)
Rounds
The Lark 3 Rounds 16 Power Clean (155#)
600m Run
Time
The Seven 7 Rounds 7 Handstand Push-ups
7 Thruster (135#)
7 Knees to Elbows
7 Deadlift (245#)
7 Burpees
7 Kettlebell Swings (70#)
7 Pull-ups
Time
Thompson 10 Rounds 1 Rope Climb (15′)
29 Back Squat (95#)
10m Farmer’s Walk (135#)
* Rope Climb Begins Seated on the Floor
Time
Tommy V 1 Round 21 Thruster (115#)
12 Rope Climb (15′)
15 Thruster (115#)
9 Rope Climb (15′)
9 Thruster (115#)
6 Rope Climb (15′)
Time
Tyler 5 Rounds 7 Muscle-ups
21 Sumo-Deadlift-High-Pull (95#)
Time
War Frank 3 Rounds 25 Muscle-ups
100 Squats
35 GHD Sit-ups
Time
Weaver 4 Rounds 10 L Pull-ups
15 Push-ups
15 Pull-ups (Chest to Bar)
15 Push-ups
20 Pull-ups
15 Push-ups
Time
White 5 Rounds 3 Rope Climb (15′)
10 Toes-to-Bar
21 Overhead Walking Lunge Steps (45#)
400m Run
Time
Whitten 5 Rounds 22 Kettlebell Swings (70#)
22 Box Jumps (24″)
400m Run
22 Burpees
22 Wall Balls (20# at 10′)
Time
Wilmot 6 Rounds 50 Squats
25 Ring Dips
Time
Wittman 7 Rounds 15 Kettlebell Swings (55#)
15 Power Clean (95#)
15 Box Jumps (24″)
Time
Wood 5 Rounds 400m Run
10 Burpee Box Jumps (24″)
10 Sumo-Deadlift-High-Pull (95#)
10 Thruster (95#)
Rest 1 Minute
Time
Zimmerman AMRAP in 25 Min 11 Chest-to-Bar Pull-ups
2 Deadlift (315#)
10 Handstand Push-ups
Rounds

{ 5 comments… read them below or add one }

Heather Wilson November 7, 2012 at 3:49 pm

hmmm I may have to try some of these!!
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John July 24, 2013 at 4:09 am

I love Crossfit WOD’s, and the cool names they get… you can’t beat a filthy fifty…
John recently posted..Crossfit WOD #3My Profile

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Chad October 26, 2015 at 5:56 pm

I vividly remember my first ever official CrossFit wod. By all accounts, I was in very good shape at the time (about 4 years ago). Worked out 5x a week. I was a gym rat. The wod was Barbara. Sounded simple enough. 5 rounds of: 20 pull ups, 30 push ups, 40 sit ups, 50 air squats, w/ a mandatory 3 minute rest between rounds. I thought to myself…I’m sooo going to kill this. Yeah, well….I stopped after the 3rd round, and my ego was effectively crushed. I will never forget that first wod. I’ve been hooked ever since.
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Chalky Dan May 20, 2016 at 7:13 pm

My first WOD was Grace. I remember thinking 30 clean and jerks, that won’t take long how hard can that be…very hard was the answer! Still one of my favourite WODs to this day, short and brutal!
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~jenniferlynn May 20, 2016 at 8:10 pm

Haha Grace was my first big girl rx! Thanks for stopping by

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