WOD Archive

Skill/Strength:
5-3-2-1-1-1 Power Clean

WOD:
"Grace"
30 Reps of:
Clean & Jerk - 135/95

Skill/Strength:
5x5 Bench Press

WOD:
1000m Row
30-20-10 Reps of:
Ring Push-Ups
Pistols (Alternating)
1000m Row

Mobility:
5 Minutes "Paleo Chair"
10 Minutes Other

WOD:
5 Rounds of:
400m Run
15 OH Squats - 95/65

Skill/Strength:
5-5-5-5-5 Deadlift

WOD:
5 Rounds of:
10 Sumo-Deadlift High-Pull - 115/75
20 Box Jumps - 24/20
30 Sit-Ups

Skill/Strength:
1x20 Back Squat

WOD:
AMRAP in 12 Minutes of:
3 Minutes -DB Hang Squat Clean - 35/25
3 Minutes - DB Shoulder to Overhead - 35/25
2 Minutes - DB Hang Squat Clean - 35/25
2 Minutes - DB Shoulder to Overhead - 35/25
1 Minute - DB Hang Squat Clean - 35/25
1 Minute - DB Shoulder to Overhead - 35/25

Score = total reps

WOD:
“Eva”
5 Rounds of:
800m Run
30 KB Swings – 70/53
30 Pull-ups

No skill/strength work… unless you count moving a 70lb kettlebell 150 times.

WOD #1:
1k Max Effort Row

WOD #2:
10 Rounds of:
10 Pull-ups
10 Ring Dips

Skill/Strength:
1-1-1-1-1-1-1 Snatch

WOD:
21-15-9 Reps of:
DB Thrusters - 50/35
KB Swings - 70/53

*5 KB Swing penalty for dumping a KB from overhead.

Skill/Strength:
1x20 Back Squat

WOD:
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Mobility:
10 Minutes of Shoulder Mobility Work

Pre-WOD:
Warm-Up/Practice barbell movements

WOD:
"DT"
5 Rounds of:
12 Deadlift - 155/105
9 Hang Power Clean - 155/105
6 Push Jerk - 155/105

Skill/Strength:
3x5 Bench Press
Max Rep Push-Ups

WOD:
10 Rounds of:
150m Run
10 Wallball - 20/14 @ 10ft

Skill/Strength:
5-3-2-1-1-1 Heaving Snatch Balance

WOD:
3 Rounds of:
50ft DB Walking Lunges - 35/25
10 DB Squat Cleans - 35/25
DB Farmers Carry (around the block) - 35/25

Skill/Strength:
5x3 Deadlift

WOD:
AMRAP in 12 Minutes of:
30 Double-Unders
6 Thrusters - 95/65
9 Box Jumps - 32/24

Skill/Strength:
1x20 Back Squat
or
3x5 Back Squat (beginner)

WOD:
70 Burpees
60 Sit-Ups
50 Kettlebell Swings - 53/35
40 Pull-Ups
30 Handstand Push-Ups

Buy-Out:
10 minutes of Mobility work.

Skill/Strength:
3-3-3-3-3 Hang Power Snatch

WOD:
21-15-9 Reps of:
Sumo Deadlift High-Pull - 95/65
Overhead Squat - 95/65

Buy-Out:
3 minutes in the hollow rock position.

Skill/Strength:
3x500m Row

WOD:
"Freddy's Revenge"
5 Rounds of:
5 Push Jerk - 185/135
10 Burpees

WOD:
"Murph"
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

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.

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’

From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

First posted on CrossFit.com August 18, 2005

Skill/Strength:
3x5 Deadlift

WOD:
"Diane"
21-15-9 Reps of:
Deadlift
Handstand Push-Ups

WOD #1:
75 Overhead Squats - 95/65
(Score = # of sets. Largest set = tie breaker)

WOD #2
"Annie"
50-40-30-20-10
Double-Unders
Sit-Ups

*Roozen - 2(46)

Skill/Strength:
Handstand/HSPU Practice

WOD:
5 Rounds of:
12 Shoulder to Overhead - 95/65
10 Pull-Ups
8 Burpees

Mobility:
Hang out for 10 minutes in the bottom of the Squat... aka "Paleo Chair"

Skill/Strength:
Ring Support Position

WOD:
"Elizabeth"
21-15-9 Reps of:
(Squat) Cleans - 135/95
Ring Dips

Skill/Strength:
5x3 Push/Split Jerk

WOD:
5 Rounds of:
40 Double-Unders
30 Box Jumps - 24/20
20 KB Swings - 53/35

Skill/Strength:
3x5 Front Squat

WOD:
Row 2k
50 Wallball -20/14
Row 1k
35 Wallball -20/14
Row 500m
20 Wallball -20/14

Mobility:
10 Minutes!

WOD:
Run 400m
50 Pull-Ups
Row 500m
75 Push-Ups
Run 400m
100 Sit-Ups
Row 500m
150 Air Squats
Run 400m

Following the WOD, you have 6 minutes to establish a 1RM OH Squat.

Score = WOD time - 1RM OH Squat weight (in lbs)

Skill/Strength:
7x1 Heaving Snatch Balance

WOD:
3 Rounds of:
10 OH Squats - 135/95
50 Double-Unders

Skill/Strength:
6x2 Hang Power Cleans from mid-thigh

WOD:
3 Rounds of:
15 Hang Power Cleans - 135/95
15 Burpees

Skill/Strength:
5x3 Deadlift

WOD:
AMRAP in 20 Minutes of:
400m Run
Max Rep Pull-Ups

Skill/Strength:
5x5 Shoulder Press

WOD:
30-25-20-15-10 Reps of:
Burpee
Box Jump - 24/20
Toes to Bar

Skill/Strength:
3x5 Back Squat

WOD:
3 Rounds of:
30 Wallball - 20/14
30 Squat Snatch - 75/45