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 |
{ 6 comments… read them below or add one }
hmmm I may have to try some of these!!
Heather Wilson recently posted..Crossfit 428
I love Crossfit WOD’s, and the cool names they get… you can’t beat a filthy fifty…
John recently posted..Crossfit WOD #3
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.
Chad recently posted..NoShavember – No More (Rep) Shaving
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!
Chalky Dan recently posted..Liquid Chalk Vs Powdered Chalk
Haha Grace was my first big girl rx! Thanks for stopping by
Very detailed crossfit. My first time was years ago. I’ve been exercising for years. Keep on, cheers!
Mark recently posted..Bowflex Max Trainer M3 Reviews 2017
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