Vous êtes sur la page 1sur 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