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    CF Named WOD Standards

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    highestheights
    This document lists various named workout standards ("WODs") that involve exercises like pull-ups, push-ups, squats, running, kettlebell swings, and weightlifting movements. The WODs are grouped by the names of women ("The Girls") and men ("The Heroes") and include repetitions of exercises, time or calorie goals, and other performance metrics. A section at the bottom outlines ability levels from beginner to elite athlete and estimated completion times for some of the WODs.

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    © All Rights Reserved
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    CF Named WOD Standards

    Uploaded by

    highestheights
    261 views4 pages
    This document lists various named workout standards ("WODs") that involve exercises like pull-ups, push-ups, squats, running, kettlebell swings, and weightlifting movements. The WODs are grouped by the names of women ("The Girls") and men ("The Heroes") and include repetitions of exercises, time or calorie goals, and other performance metrics. A section at the bottom outlines ability levels from beginner to elite athlete and estimated completion times for some of the WODs.

    Original Description:

    Crossfit WOD Strength and Time Standards

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    © © All Rights Reserved

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    This document lists various named workout standards ("WODs") that involve exercises like pull-ups, push-ups, squats, running, kettlebell swings, and weightlifting movements. The WODs are grouped by the names of women ("The Girls") and men ("The Heroes") and include repetitions of exercises, time or calorie goals, and other performance metrics. A section at the bottom outlines ability levels from beginner to elite athlete and estimated completion times for some of the WODs.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
    261 views4 pages

    CF Named WOD Standards

    Uploaded by

    highestheights
    This document lists various named workout standards ("WODs") that involve exercises like pull-ups, push-ups, squats, running, kettlebell swings, and weightlifting movements. The WODs are grouped by the names of women ("The Girls") and men ("The Heroes") and include repetitions of exercises, time or calorie goals, and other performance metrics. A section at the bottom outlines ability levels from beginner to elite athlete and estimated completion times for some of the WODs.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
    of 4

    Named WOD Standards

    The Girls
    Angie

    100 Pull-ups, 100 Push-ups, 100 Sit-ups, 100 Squats

    Barbara

    20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Squats

    Candy

    20 Pull-up, 40 Push-up, 60 Squats

    Chelsea

    5 Pull-ups, 10 Push-ups, 15 Squats

    Cindy

    5 Pull-ups, 10 Push-ups, 15 Squats

    Claudia

    55lb DB swing 20reps, 400m run

    Diane

    Deadlift 225 lbs, Handstand push-ups

    Elizabeth

    Clean 135lbs, Ring Dips

    Fran

    Thruster 95lbs, Pull-ups

    Grace

    Clean and Jerk 135 lbs

    Helen

    400 meter run, 1.5 pood Kettlebell swing x 21rep, Pull-ups 12reps

    Isabel

    Snatch 135 pounds

    Jackie

    1000m row, Thruster 45 lbs (50 reps), Pull-ups (30 reps)

    Karen

    Wall-ball 150 shots

    Linda (aka "3


    bars of death")

    Deadlift 1 1/2 BW, Bench BW, Clean 3/4 BW

    Lucy

    5 PU, 10 Burpees, 400m Run

    Maggie

    20 Handstand push-ups, 40 Pull-Up, 60 One-Leg Squat

    Mary

    5 Handstand Push-ups, 10 1-legged squats, 15 Pull-ups

    Nancy

    400m Run, Overhead squat 95 lbs x 15

    Nicole

    Run 400 meters, Max rep Pull-ups

    Rosa

    10 Handstand Push-ups, 400m Run

    Lynne

    Bodyweight bench press (e.g., same amount on bar as you weigh),


    Pullups
    Run 400m, 30 box jump, 24 inch
    box, 30 Wall ball shots, 20 pound

    Kelly

    ball

    Annie

    Double-unders, Sit-ups

    Eva

    Run 800 meters, 2pd. KB swing 30 reps, 30 pullups

    Christine

    500 meter row, 12 deadlifts (1/2 BW), 21 box jumps 14" box

    JT

    Handstand push-ups, Ring dips, Push-ups

    Michael

    Run 800 meters, 50 Back Extensions, 50 Sit-ups

    Murph

    1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run

    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

    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

    The Heroes

    Erin

    40lb dumbell split clean 15 reps, 21 pullups

    Mr. Joshua

    Run 400 meters, 30 glute-ham situps, 250lb. Deadlift, 15 reps


    100 squats, 5 muscle-ups, 75 squats, 10 muscle-ups,
    50 squats, 15 muscle-ups, 25 squats, 20 muscle-ups
    95 pound squat clean, 30 reps, 30 pullups, 800m run
    40 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.
    2 muscle-ups, 4 handstand pushups, 8 2pd. KB swings

    Jason
    Badger
    Joshie
    Nate

    Randy
    Tommy V
    Ryan
    Griff

    75# power snatch, 75 reps


    115lb 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 ascents
    7 muscle-ups, 21 burpees
    Run 800 meters, run 400 meters backwards,
    run 800 meters, run 400 meters backwards

    Other

    Baseline
    Filthy Fifty

    Row 500 meters, 40 squats, 30 situps, 20 pushups, 10 pullups


    50 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-unders

    Fight Gone Bad

    Wall Ball 20lb., 10ft target (reps), SDHP (reps), Box Jump 20"Box
    (reps), Push Press 75lbs. (reps), Row (calories)

    GI Jane

    100 burpee-pullups

    Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest


    repeated
    Tabata This
    8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and
    Push-ups with
    Complete 32
    intervals
    20 seconds
    of between
    work followed
    by ten seconds
    a one
    minuteofrotation
    break
    exercises.
    of rest
    Tabata
    where the first 8 intervals are pull-ups, the second 8 are push-ups,
    Something
    the third 8
    Else
    intervals are sit-ups, and finally, the last 8 intervals are squats. There
    is no rest
    135 pound Thruster, 15
    seconds;
    Rest 45 Seconds; 50 pound
    between
    exercises.
    Quarter Gone Bad
    Weighted pull-up, 15 seconds; Rest 45 Seconds; Burpees, 15
    seconds; Rest 45 seconds.
    Nasty Girls

    50 squats, 7 muscle-ups, 135lb. Hang power cleans, 10 reps

    Jeremy

    95lb Overhead squat, Burpees

    30 Muscle-ups
    Pullup Clock

    30 muscle-ups
    With 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.

    Run 5k

    Run 5k

    The Chief

    Max rounds in 3 minutes of: 135lb power clean, 3 reps, 6 pushups, 9


    squats Rest 1 minute. Repeat for a total of 5 cycles.

    well rounded intermediate advanced


    beginner
    athlete
    athlete elite athlete
    Level I
    Level II
    Level III
    Level IV

    ndards
    For Time
    5 rounds for time
    5 rounds for time

    35min
    40min
    38min

    26min
    29min
    25min

    18min
    20min
    18min

    13min
    14min
    11.5min
    30 rounds

    14 rounds 21 rounds
    23min
    17.5min
    12min
    8min
    16min
    8min
    12min
    7.5min
    12min
    7min
    11.5min
    10min
    10min
    15min
    10min
    12min
    7min

    27 rounds
    11.5min
    4min
    4min
    3min
    3min
    8.5min
    4min
    6.5min
    5min

    22min
    17.5min
    18.0min
    7 rounds 12 rounds
    24min
    17.5min

    15min
    11.5min
    13.0min
    15 rounds
    11.5min

    Each min on the min for 30 min


    As many rounds as possible in 20 min
    5 rounds for time

    7 rounds
    30min

    21-15-9 reps, for time


    21-15-9reps, for time
    21-15-9reps, for time

    20min

    30 reps for time


    3 rounds for time

    18 min

    30 reps for time


    For time
    For time

    25min
    17min

    10-9-8-7-6-5-4-3-2-1rep rounds for time


    5 rounds for time

    30min

    5 rounds for time


    As many rounds as possible in 20 min
    5 rounds
    for time
    As many rounds
    as possible
    in 20 minutes.
    Note number of pull-ups completed for
    each round.

    3 rounds
    20 pullups

    5 rounds for time

    50-40-30-20-10rep rounds; for time


    5 rounds for time
    3 rounds for time

    55 pullups 90 pullups 120 pullups


    17.5min
    11.5min

    30min
    20min
    1hr
    15min

    80 reps
    26min
    15min
    50min
    13.5min

    120 reps
    22min
    10min
    42min
    11min

    145 reps
    18min
    7min
    36min
    10min

    35min

    25min

    10min
    20min

    5min
    15min

    45min

    37min

    32min

    31min

    20min

    12min
    17min
    30min

    6.0min
    12.5min
    22min

    25min
    28min

    16min
    22min

    30min
    12rounds

    23min
    18rounds

    5 rounds for max reps


    5 rounds for time

    23min

    21-15-9 reps, for time


    3 rnds. for time
    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.
    For time

    For time

    25min.

    5 rnds. for time


    5 rnds. for time
    For time
    3 rnds. for time
    3 rnds. for time
    AMRAP 20 min.

    50min

    38min

    me
    My PB

    13min

    For time
    For time
    5 rnds. for time

    8min

    5min

    32min
    20min

    25min
    14min

    For time

    16min

    14min

    12min

    11min

    For time

    6:15

    5:15

    4:30

    3:55

    35min

    26min

    19min

    150reps

    250reps
    25min

    315reps
    16min

    350reps
    11min

    30

    45

    55

    65

    250reps

    330reps

    390reps

    450reps

    50reps

    80reps
    12min
    8min
    9min

    100reps
    8min
    4min
    4min

    8min
    30min

    12min
    24.5min

    16min
    21min

    20min
    18.5min

    8rounds

    15rounds

    22rounds

    27rounds

    For time
    3 rounds for time
    The 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.
    For time
    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.
    Score is total reps from all 32 intervals.

    Five rounds for total reps


    3 rounds for time
    21-15-9 reps, for time
    For time
    Score is number of minutes completed.
    For time
    AMRAP

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