FAQ
WOD
Angie
For time:
100 pull-ups
100 push-ups 100 sit-ups
100 squatsFirst posted July 26, 2004
Barbara
5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squatsRest precisely 3 minutes between each round.
First posted September 27, 2003
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squatsFirst posted September 7, 2003
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squatsFirst posted December 29, 2004
Diane
21-15-9 reps for time of:
225-lb. deadlifts
Handstand push-upsFirst posted September 19, 2003
Elizabeth
21-15-9 reps for time of:
135-lb. cleans
Ring dipsFirst posted September 12, 2003
Fran
21-15-9 reps for time of:
95-lb . thruster
Pull-upsFirst posted August 25, 2003
Grace
For time:
135-lb. clean and jerks, 30 repsFirst posted June 24, 2004
Helen
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-upsFirst posted August 9, 2003
Isabel
For time:
135-lb. snatches, 30 repsFirst posted Novemeber 11, 2004
Jackie
For time:
1000 meter row
45-lb. thruster, 50 reps
30 pull-upsFirst posted August 3, 2005
Karen
For time:
150 wall-ball shots, 20-lb. ballFirst posted August 7, 2008
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1½-body-weight deadlift
Body-weight bench press
¾-body-weight cleanFirst posted July 5, 2003
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-upsFirst posted January 19, 2005
Nancy
5 rounds for time of:
400-meter run
95-lb. overhead squats, 15 repsFirst posted December 5, 2004
Annie
50-40-30-20-10 reps for time:
Double-unders
Sit-upsFirst posted April 16, 2005
Eva
5 rounds for time of:
Run 800 meters
2-pood kettlebell swings, 30 reps
30 pull-upsFirst posted February 24, 2008
Kelly
5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. ballFirst posted April 10, 2005
Lynne
5 rounds for max reps of:
Body-weight bench presses
Pull-upsFirst posted April 22, 2004
Nicole
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max rep pull-upsFirst posted December 11, 2006
Amanda
9-7-5 reps for time of:
Muscle-ups
135-lb. squat snatchesFirst posted July 17, 2010
Gwen
Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
First posted May 25, 2003
Marguerita
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/HandstandFirst posted January 15, 2014
Candy
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 SquatsMaggie
Five rounds for time of:
20 Handstand Push-ups
40 Pull-ups
60 One legged squats, alternating legsFirst posted July 28, 2006
Hope
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 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.
First posted June 8, 2012
Grettel
10 rounds for time of:
3 clean and jerks
3 burpees over the bar♀ 95 lb. ♂ 135 lb.
First posted January 3, 2021
Ingrid
10 rounds for time of:
3 snatches
3 burpees over the bar♀ 95 lb. ♂ 135 lb.
First posted January 3, 2021
Barbara Ann:
5 rounds, each for time, of:
20 handstand push-ups
30 deadlifts (95/135 lb.)
40 sit-ups
50 double-undersRest precisely 3 minutes between rounds.
First posted January 4, 2021
Lyla
10-9-8-7-6-5-4-3-2-1 reps for time of:
Muscle-ups
Bodyweight clean and jerksFirst posted January 7, 2021
Ellen
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrustersUse a single dumbbell on the snatches and a pair for the thrusters.
♀ 35-lb. DBs ♂ 50-lb. DBs
First posted January 10, 2021
Andi
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats♀ 45 lb. ♂ 65 lb.
First posted January 14, 2021
Lane
5 rounds for max reps of:
¾ bodyweight hang power snatches
Handstand push-upsRest as needed between rounds.
First posted January 26, 2021
Since 2005, CrossFit has posted workouts meant to honor CrossFit soldiers and first responders who made the ultimate sacrifice. A list of all Hero WODs can be found here.
In this workout you move from each of 5 stations after a minute. This is a 5-minute round after which a 1-minute break is allowed before repeating. We’ve used this in 3- and 5-round versions. The stations are:
- Wall-ball shots, 20-lb. ball, 10-foot target. (reps)
- Sumo deadlift high pulls, 75 lb. (reps)
- Box jumps, 20-inch box (reps)
- Push presses, 75 lb. (reps)
- Row for calories (calories)
The clock does not reset or stop between exercises. On the call of “rotate,” the athlete(s) must move to the next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is 1 point.
Tabata intervals (20 seconds of work followed by 10 seconds of rest, repeated 8 times) is applied in turn to the squat, rower, pull-ups, sit-ups and push-ups with a 1-minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the 8 intervals. During the 1-minute rotation the clock is not stopped but kept running. The score is the total of the scores from the five stations. Some performance insights and a scoring example from Mark Twight:
- Lying down between exercises lowers heart rate faster than standing, sitting or walking, indicating better recovery in the short 60-second rest.
- Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates and allows greater overall level of work.
- Rowing first reduces reps on all other exercises.
- Rowing reps are not seriously affected if done last.
- Improvement happens really fast when the workout is done consistently (bi-monthly).
- High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc., which suggests that local area endurance and lactic acid tolerance improve with this protocol.
Scoring Example:
A total score of 53 (excellent score, by the way) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 pull-ups
6 push-ups
13 sit-ups
12-calorie row (use the calorie counter and call each calorie a rep)
This score is a 53.
We encourage everyone to post their results each day to the comments section, and we always provide a link back to the previous comments when a workout is repeated. There are also several great sites online that provide a comprehensive tracking service, such as that by our friends at Beyond The Whiteboard.
CrossFit Total Rankings
based on tables by Kilgore, Rippetoe, et al.
(Aasgaard Co, 2006)Men’s Class Rankings Bwt Untrained Novice Intermediate Advanced Elite 114 228 395 468 646 836 123 246 427 510 695 901 132 265 461 546 745 848 148 296 516 618 833 1061 165 322 560 672 906 1149 181 348 604 722 969 1245 198 366 637 764 1017 1305 220 385 671 807 1071 1373 242 402 700 833 1102 1411 275 413 718 856 1128 1441 319 422 733 874 1150 1466 320+ 430 748 891 1169 1494 Women’s Class Rankings Bwt Untrained Novice Intermediate Advanced Elite 97 134 231 270 370 480 105 143 251 291 400 507 114 155 269 314 426 537 123 164 284 333 452 566 132 173 302 351 473 594 148 190 332 389 520 648 165 206 357 417 560 709 181 220 383 451 598 737 198 237 412 474 630 788 199+ 250 434 506 662 826 Yes, that really is the WOD. It’s a max effort strength WOD rather than a metabolic conditioning WOD. It won’t leave you as “gassed” as Helen or Cindy will, but it will tax your muscles and nervous system heavily. See this thread on the message board for more discussion of the protocol, and this WOD demo for a visual.