'Stars' and stripes
(Time)
7 rounds for time of:
95/65 # power cleans, 7 reps
95/65 # thrusters, 7 reps
7 bar-facing burpees
Workout courtesy of CrossFit main site. | Planned: Wed,Jul2,2025 Wed,Jul3,2024 Fri,Jun30,2023 Wed,Aug31,2022 Fri,Jul26,2019 Mon,Jun18,2018 Wed,Jun7,2017 Wed,May31,2017 Thu,Aug11,2016 Tue,Nov3,2015 |
'Twas the butt crack of dawn before Christmas....
(Rounds)
Warm up: 5 minutes double under practice
12 min AMRAP of:
12 overhead walking lunges with barbell 95/65#
24 Russian twists 45/25#
36 double unders | |
1 MILE RUN OUTSIDE
(Time,  Main)
1 mile outside run.
Please post your time as MM:SS. | |
1, 2 step
(Time)
Complete 10 rounds for time, with a 20 minute cap.
10 back extensions
10 deadlifts 155/95#
10 up downs
10 sprints
10 bench press 135/65# | |
1/2 schmalls
(Time)
400 m run
2 rounds:
25 burpees
20 pull ups
15 pistols
10 kettlebell swings
5 handstand push ups
400 m run | Planned: Fri,Apr4,2025 Wed,May8,2024 Wed,Jun21,2023 Wed,Apr24,2019 Mon,Aug13,2018 |
12 days of Christmas
(Time)
Warm up: 5 min of jump rope
Complete this workout like the song-- 1 then 2,1 then 3,2,1 until you get to 12,11,10,9, etc
1 Wall climber
2 burpees
3 Pull ups
4 sprints
5 Box jumps 24/20'
6 wall balls 20/14#
7 dips
8 lunges
9 abmat sit ups
10 kettlebell swings 55/35#
11 slamballs 30/20#
12 front squats 135/95# | Planned: Wed,Dec24,2025 Mon,Dec23,2024 Fri,Dec22,2023 Mon,Dec26,2022 Fri,Dec27,2019 Wed,Dec19,2018 Fri,Dec22,2017 Fri,Dec23,2016 Mon,Dec21,2015 |
120
(Time)
2 minutes per station. As many reps as possible.
Bike for calories
Burpees
Squats
Push press
1/2 Turkish get ups
Lateral jumps
Wall balls | |
16.3
(Reps)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb. | |
1776
(Time)
1776 Team WOD
In Teams of 3 or 4, complete 1776 reps of your choice. You may not, as a team, do more than 200 reps in any exercise, and everyone must do at least 10 reps of each exercise (unless injury prevents it).
Kettlebell Swings 53/35
Box Jumps 24/20
Air Squats
Pushups
Burpees
Pull-ups
Sit ups
Double Unders
Wall Balls (20/14)
Slam Balls (30/15)
Dumbbell Push Press 45/30 | Planned: Fri,Jul5,2024 Fri,Jul7,2023 Wed,Jul5,2023 Wed,Jul3,2019 Mon,Jul4,2016 |
21 guns
(Reps)
21 min amrap:
400 m run
21 push ups
21 Box jumps
15 burpees
9 pull ups | Planned: Mon,Oct20,2025 Fri,Jun7,2024 Mon,Jul11,2022 Mon,May13,2019 Mon,Sep17,2018 |
28 black
(Reps)
45 seconds on. 15 seconds off. 4 rounds.
Box jumps
Power cleans
Floor press
Weighted sit ups
Bike | |
3 by 6
(Rounds)
6 min AMRAP:
6 hang cleans
6 push ups
1 minute rest
6 min AMRAP:
8 toes to bar
8 box jumps
1 minute rest
6 minute AMRAP:
10 kettlebell swings
10 wallballs
Score total of completed rounds. | Planned: Wed,Jan21,2026 Fri,Jan31,2025 Mon,Jan22,2024 Mon,Jun20,2022 Fri,Aug31,2018 Fri,Dec29,2017 Fri,Aug5,2016 Wed,Jul22,2015 |
3's a charm
(Time)
30 pull-ups
30 burpees
30 kettle bell swings 55/35
2 min rest
20 pull-ups
20 burpees
20 kettle bell swings
2 min rest
10 pull ups
10 burpees
10 kettle bell swings | |
3-23-22
(Time)
5 rounds:
30 Russian twists
20 squats
10 burpees
Row 250 meters | |
4 town
(Reps)
18 minute ascending ladder by 3s:
Sumo deadlift high pull 65/45
Lateral jumps
Push ups
Glute bridge marches | |
60 seconds
(Reps)
1 minute max rep. 3 rounds.
Bike for calories
Row for calories
Kettlebell swings
Reverse sit ups
Reverse barbell lunges | |
80s wod
(Reps)
12 min amrap:
10 burpees
20 deadlift 155/95
30 Russian twists 45/25
40 lunges | |
9-11-2001
(Time)
9/11 Tribute WOD
For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)
******If athletes begin the WOD with a Row, they finish with a Run and vice versa.
The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers. | Planned: Fri,Sep12,2025 Wed,Sep11,2024 Mon,Sep12,2022 Wed,Sep11,2019 Mon,Sep11,2017 Fri,Sep11,2015 |
Able
(Reps)
18 minute ascending ladder by 4s:
Deadlift 135/95
Box jump 24/20
Bench press 95/65
Up downs | |
Adaptable
(Reps)
20 minute AMRAP:
50 squats
40 lunges
30 push ups
20 inverted burpees
10 burpees | |
more...
