296 BENCHMARK WODS

July 05, 2016

BENCHMARKS & TRIBUTES

12 DAYS OF
CHRISTMAS
For Time 1 Sumo Deadlift
High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55
lbs)
6 Kettlebell Swings (53/35
lbs)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking
Lunges (45/25 lbs Plate)
aka: "12 Days of CrossFit,"
like the song the 12 Days
of Christmas," complete
each exercise in ascending
order then work back down
to 1, adding one exercise
per round. Like this: 1; 2-1;
3-2-1; 4-3-2-1; etc - for a
total of 364 reps. There are
many variations of this
WOD and the movements
and weights may be
changed to suit the
athlete. This version is
from Snoridge CrossFit;

page 1 of 44

1775
As Many Rounds As
Possible (AMRAP) in 60
minutes 17 Power Cleans
(135/95 lbs)
75 Air Squats
At the end of each round,
unload the barbell and
carry it 200 meters away.
Return to the plates and
then carry one forward to
the barbell. Retrieve the
second plate, carry it
forward and reload the
barbell for the next round.
wodwell.com/wod/1775

ANNIE, ARE
YOU OK?
21-15-9 Reps for Time Row
(for Calories)
Thrusters (65/45 lbs)
Medicine Ball Cleans
(20/14 lbs)
Sumo Deadlift High-Pulls
(65/45 lbs)
Wall Balls (20/14 lbs)
Burpees
wodwell.com/wod/annie-ok

21-15-9
COMPLEX
For Time 8 Deadlifts
(155/105 lbs)
7 Cleans (155/105 lbs)
6 Snatches (155/105 lbs)
8 Pull-Ups
7 Chest-to-Bar Pull-Ups
6 Bar Muscle-Ups
6
5
4
6
5
4

Deadlifts (155/105 lbs)

Cleans (155/105 lbs)
Snatches (155/105 lbs)
Pull-Ups
Chest-to-Bar Pull-Ups
Bar Muscle-Ups

4
3
2
4
3
2

Deadlifts (155/105 lbs)

Cleans (155/105 lbs)
Snatches (155/105 lbs)
Pull-Ups
Chest-to-Bar Pull-Ups
Bar Muscle-Ups

Athlete will perform 21

reps (8+7+6=21) of
Deadlift/Clean/Snatch then
Pull-Ups/Chest-to-Bar PullUps/Bar Muscle-Ups; then
15 reps (6+5+4=15); then
9 reps (4+3+2=9).
wodwell.com/wod/21-15-9complex

296 BENCHMARK WODS

July 05, 2016

here are
some others: CrossFit
Board, CrossFit
Barrington, Central Bucks
CrossFit, CrossFit Amplify.
wodwell.com/wod/12-dayschristmas

AIR FORCE
For Time 20 Thrusters
(95/65 lbs)
20 Sumo Deadlift HighPulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65
lbs)
20 Front Squats (95/65 lbs)

BEAST 12

BASELINE

For Time 25 Walking

Lunges
20 Pull-Ups
50 Box Jumps (20 in)
20 Double-Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (2/1.5
pood)
30 Sit-Ups
20 Dumbbell Hang Squat
Cleans (35/25 lbs)
25 Back Extensions
30 Wall Ball Shots (20/14
lbs)
3 Rope Climbs (15ft)

For time 500 Meter Row

40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

wodwell.com/wod/beast-12

Athlete must do 4 burpees

at the beginning of every
minute, including at the
start of the WOD, before
moving on to the barbell
work. Athlete is allowed to
move to the next barbell
skill once an he/she has
completed all 20 reps. If
the minute clock beeps
during a repetition the
athlete will complete their
rep and then start their
4 burpees. A variant of this
WOD using a heavier
weight is "Top Gun"
wodwell.com/wod/air-force

CHRISTINA
As Many Rounds as
Possible (AMRAP) in 20
minutes 9 Pull-ups
9 Squat Cleans (95/65 lbs)
9 Kettlebell Swings (1.5/1
pood)
9 Toes-to-Bar
9 Push Press (95/65 lbs)
9 Burpees
wodwell.com/wod/christina

CROSSFIT
TOTAL II
Sum of the Best of Each

page 2 of 44

aka: "CrossFit Baseline."

CrossFit recommends you
re-test this every 3
months. One variant of this
WOD substitutes the 500m
Row with a 400m Run.
Times should be
comparable either way.
wodwell.com/wod/baseline

BLACK AND
BLUE
5 Rounds, for Time 10
Power Cleans (135/95 lbs)
10 Burpees
wodwell.com/wod/black-and-blue

CINDY FULL OF
GRACE
3 Cycles, For Time: 3
Rounds of "Cindy"*
10 Clean-and-Jerks (135/95
lbs)
*1 round of "Cindy" is 5
Pull-Ups, 10 Push-Ups, 15
Air Squats. This workout is

296 BENCHMARK WODS

July 05, 2016

BEAR
COMPLEX
5 Rounds For Load
Complete 7 Unbroken Sets
of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Complete all 5 movements
for 1 repetition of the
complex. Complete the
complex 7 times, unbroken
(without letting go of the
bar or resting it on the
ground) for 1 round.
Complete 5 unbroken
rounds, increasing the
weight and resting as
needed between each
round. Score is max weight
used for your 5th unbroken
round.
wodwell.com/wod/bear-complex

BRANDONS
BAD DAY
3 Rounds for Time 15
Overhead Squats (95/65
lbs)
15 L-Pull-Ups
15 Split Jerks (95/65 lbs)
15 Knees-to-Elbows
15 Squat Hang Cleans

page 3 of 44

Lift 1 Clean
1 Bench Press
1 Overhead Squat
aka: "The Other Total," this
WOD is a variant of
"CrossFit Total" Athlete
gets 3 attempts at each
lift. Weight must increase
after each successful
attempt at each
movement. Weight may
not be decreased after first
attempt. A failed rep
counts as an attempt.
Score is the total of max
effort on all three lifts.
Clean is from the ground,
power or full/squat.

a combination of
"Cindy" and "Grace." Once
completed the athlete will
have done 9 rounds of
"Cindy" and a full "Grace."
wodwell.com/wod/cindy-fullgrace

DAN
4 Rounds for Load and
Time 21 Overhead Squats
400 Meter Run
Athlete selects the weight
for overhead squats. Score
is load and time as pounds
per second (ex: 135/13:05
= 135/785 = .172 lbs/sec).

wodwell.com/wod/crossfit-total-ii
wodwell.com/wod/dan

DREAM
CRUSHER
As Many Reps as Possible
in 10 Minutes in 10
minutes 6 Thrusters
(135/95 lbs)
9 Power Snatches (135/95
lbs)
12 Power Cleans (135/95
lbs)
15 Pull-Ups
18 American Kettlebell
Swings (53/35 lbs)
21 Handstand Push-Ups
18 American Kettlebell
Swings (53/35 lbs)
15 Pull-Ups

FIGHT GONE
BAD
3 Rounds, For Total Reps in
17 minutes 1 Minute Wall
Balls (20/14 lbs)
1 Minute Sumo Deadlift
High-Pulls (75/55 lbs)
1 Minute Box Jumps (20 in)
1 Minute Push Press (75/55
lbs)
1 Minute Row (1 Calorie =
1 Rep)
1 Minute Rest
Perform 1 minute of work
at each of the 5 stations.

296 BENCHMARK WODS

July 05, 2016

(95/65 lbs)
15 Back Extensions (25/10
lbs plate)
wodwell.com/wod/brandons-badday

CROSSFIT
TOTAL
Sum of the Best of Each
Lift 1 Back Squat
1 Shoulder Press
1 Deadlift
Athlete gets 3 attempts at
each lift. Weight must
increase after each
successful attempt at each
movement. Weight may
not be decreased after first
attempt. A failed rep
counts as an attempt. The
CrossFit Total is
CrossFit's approach to
testing absolute strength,
deeming these movements
the "three most effective
lifts in existence for
developing and testing
functional strength."
wodwell.com/wod/crossfit-total

DIRTY THIRTY
For Time 30 Box Jumps
(24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26

page 4 of 44

12 Power Cleans (135/95

lbs)
9 Power Snatch (135/95
lbs)
6 Thrusters (135/95 lbs)
If athlete completes the
second round of 6
Thrusters under 10
minutes, score is the time
it took to complete that
work. Otherwise score is
total number of reps
completed under 10
minutes.

Move immediately to the

next station after 1 minute.
The clock does not reset or
stop between exercises.
One-minute break is
allowed before repeating
each round. One point is
given for each rep, except
on the rower where each
calorie is one point.
Variants include "Quarter
Gone Bad" and "Tabata
Fight Gone Bad."
wodwell.com/wod/fight-gone-bad

wodwell.com/wod/dream-crusher

FRANZILLA
FRANTASY
LAND
For Time 21-15-9 reps of:
Thrusters (95/65 lbs)
Pull-Ups
15-12-9 reps of:
Thrusters (115/85 lbs)
Chest-to-Bar Pull-Ups
12-9-6 reps of:
Thrusters (135/95 lbs)
Bar Muscle-Ups
This is a variant of Fran.
Also see: Heavy Fran,
Fractured Fran, Franzilla,
Run and Get Fran, StrungOut Backwards and
Upside-Down Fran

For Time 21 Thrusters

(95/65 lbs)
21 Pull-Ups
15 Thrusters (115/75 lbs)
15 Chest-to-Bar Pull-Ups
9 Thrusters (135/95 lbs)
9 Bar Muscle-Ups
This is a variant of Fran.
Also see: Fractured Fran,
Heavy Fran, Run and Get
Fran, Strung-Out
Backwards and UpsideDown Fran.
wodwell.com/wod/franzilla

G.I. JANE
For Time 100 Burpee PullUps

296 BENCHMARK WODS

July 05, 2016

lbs)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lbs)
30 Back Extensions
30 Wall Balls (20/14 lbs)
30 Burpees
30 Double-Unders

wodwell.com/wod/frantasy-land

FRELEN

HOPE

5 Rounds for Time 800m

Run
15 Dumbbell Thrusters
(45/35 lbs)
15 Pull-Ups

3 Rounds, For Total Reps in

17 minutes 1 Minute
Burpees
1 Minute Power Snatch
(75/55 lbs)
1 Minute Box Jump (24/20
in)
1 Minute Thruster (75/55
lbs)
1 Minute Chest-to-Bar PullUps
1 Minute Rest

wodwell.com/wod/dirty-30
wodwell.com/wod/frelen

FILTHY FIFTY
For Time 50 Box Jumps
(24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75
pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lbs)
50 Back Extensions
50 Wall Balls (20/14 lbs)
50 Burpees
50 Double-Unders
wodwell.com/wod/filthy-50

FREDDYS
REVENGE
5 Rounds for Time 5
Shoulder to Overhead
(185/135 lbs)
10 Burpees
Each shoulder-to-overhead
rep may be any type of
jerk or press.

page 5 of 44

wodwell.com/wod/g-i-jane

HITMAN
3 Rounds For Time 10 Back
Squats (225/155 lbs)
400 meter Run
Bar must be pulled from
the floor; cannot be on a
rack. Scale as needed.
wodwell.com/wod/hitman

HULK HOGAN
Every 2 Minutes in 20
minutes 3 Muscle Ups
5 Power Cleans (185/135
lbs)
7 Burpees
Score is total number of
two-minute rounds
completed, plus number of
reps completed in first
incomplete round. If you
finish all 20 rounds your
score is 20 (next time add
+1 rep to each exercise (4

aka: "CrossFit for Hope" or

"Hope for Cures" Athlete
moves from among five
stations after a minute
each. After the five-minute
round a one-minute break
is allowed before
repeating. The clock does
not reset or stop between
exercises. On call of
"rotate," the athlete moves
to next station
immediately. One point is
given for each rep, except
on the rower where each
calorie is one point. This
WOD has the same format
as "Fight Gone Bad."
wodwell.com/wod/hope

296 BENCHMARK WODS

July 05, 2016

wodwell.com/wod/freddysrevenge

GODZILLA
3 Rounds For Time 1
Legless Rope Climb (15 ft)
2 Squat Snatches (225/145
lbs)
3 Back Squats (365/245
lbs)
4 Deficit Handstand PushUps (13/9 in)
wodwell.com/wod/godzilla

HOPE FOR
KENYA
As Many Rounds as
Possible in 12 minutes 50
Air Squats
30 Push-Ups
15 Pull-Ups
wodwell.com/wod/hope-for-kenya

INCREDIBLE
HULK
As Many Reps as Possible
(AMRAP) in 20 minutes 5
Deadlifts (115/75 lbs)
5 Hang Power Cleans
(115/75 lbs)
5 Front Squats (115/75 lbs)
5 Push Press (115/75 lbs)
5 Back Squat (115/75 lbs)

page 6 of 44

muscle-ups, 6 power
cleans, 8 burpees) each
round, and see how many
rounds you can get in 20
minutes).
wodwell.com/wod/hulk-hogan

ICON 3
For Time 12 Front Squats
(225/155 lbs)
9 Clean-and-Jerks (225/155
lbs)
6 Snatches (225/155 lbs)
wodwell.com/wod/icon-3

IVAN THE
TERRIBLE
For Time 90 Seconds Jump
Rope
50 Lunges
50 Push-Ups
50 Sit Ups
90 Seconds Jump Rope
40 Lunges
40 Push-Ups
40 Sit-Ups
90 Seconds Jump Rope
30 Lunges
30 Push-Ups
30 Sit-Ups
90 Seconds Jump Rope
20 Lunges
20 Push-Ups
20 Sit-Ups
90 Seconds Jump Rope
10 Lunges
10 Push-Ups
10 Sit-Ups
Jump rope is singles.
wodwell.com/wod/ivan-terrible

JEREMY
21-15-9 Reps For Time
Overhead Squats (95/65
lbs)
Burpees
wodwell.com/wod/jeremy

JONNY BOI
For Time 50 Sit-Ups
21 Strict Pull-Ups
21 Push Press (95/65 lbs)
400 meter Run
15 Strict Pull-Ups
15 Push Press (115/85 lbs)
800 meter Run
9 Strict Pull-Ups
9 Push Press (135/105 lbs)
1 Mile Run
50 Sit-Ups
wodwell.com/wod/jonny-boi

LAST ASCENT
5-10-15 Rounds for Time
Back Squats (225/155 lbs)
Box Jumps (20/24 in)

296 BENCHMARK WODS

July 05, 2016

wodwell.com/wod/incredible-hulk

JONESWORTHY

JONAH LOMU

For Time 80 Air Squats

40 Kettlebell Swings (1.5/1
pood)
20 Pull-Ups

For Time 1975 meter Run

11 Sandbag Ground-toOver-Shoulder (55/45 lbs)
11 Thrusters (135/95 lbs)
11 Handstand Push-Ups
11 Hang Squat Cleans
(135/95 lbs)
11 Chest-to-Bar Pull-Ups
11 Shoulder-to-Overhead
(135/95 lbs)
11 Back Squats (135/95
lbs)
11 Power Cleans (135/95
lbs)
37 Wall Balls (20/14 lbs)
40 Kettlebell Swings (1.5/1
Pood)
wodwell.com/wod/jonah-lomu

KIANA
4 Rounds for Time 2 Squat
Cleans (185/125 lbs)
15 Push-Ups
99 Double Unders
12 Sit-Ups
23 Deadlifts (185/125 lbs)
13 Box Jumps

64 Air Squats
32 Kettlebell Swings (1.5/1
pood)
16 Pull-Ups
50 Air Squats
25 Kettlebell Swings (1.5/1
pood)
12 Pull-Ups
32 Air Squats
16 Kettlebell Swings (1.5/1
pood)
8 Pull-Ups
16 Air Squats
8 Kettlebell Swings (1.5/1
pood)
4 Pull-Ups
8 Air Squats
4 Kettlebell Swings (1.5/1
pood)
2 Pull-Ups
wodwell.com/wod/jonesworthy

KING KONG
As Many Reps as Possible

page 7 of 44

LINCHPIN TEST
10
5 Rounds for Time 15 Wall
Balls (20/14 lbs)
15 Power Cleans (95/65
lbs)
wodwell.com/wod/linchpin-test10

LINCHPIN TEST
2
3 Rounds for Time 5
Muscle-Ups
10 Squat Cleans (135/95
lbs)
20 Box Jumps (24/20")
wodwell.com/wod/linchpin-test-2

LINCHPIN TEST
5
For Time 20 Back Squats
(225/155 lbs)
2 mile Run
20 Back Squats (225/155
lbs)
Take barbell from a rack

wodwell.com/wod/kiana

LIFT UP LUKE

wodwell.com/wod/last-ascent

3 Rounds For Time 1

Deadlift (455 lbs)
2 Muscle-Ups

wodwell.com/wod/linchpin-test-5

296 BENCHMARK WODS

July 05, 2016

(AMRAP) in 5 minutes 4
Power Cleans (155/105 lbs)
24 Double Unders
10 Pull-Ups
aka: "Luke" for "Lift Up
Autism"
wodwell.com/wod/lift-luke

3 Squat Cleans (250 lbs)

4 Handstand Push Ups
wodwell.com/wod/king-kong

LINCHPIN TEST
1
For Time 400 meter Run

LINCHPIN TEST
8
3 Rounds for Time 21
Deadlifts (185/135 lbs)
7 Overhead Squats
(185/135 lbs)
Use one barbell, no rack
wodwell.com/wod/linchpin-test-8

LINCHPIN TEST
11
For Time 7 Squat Snatch
(185/135 lbs)
11 Muscle-ups
100 Double-Unders
11 Muscle-Ups
7 Squat Snatch (185/135
lbs)

21-15-9 Reps of:

Thrusters (75/55 lbs)
Pull-Ups
400 meter Run
21-15-9 Reps of:
Thrusters (75/55 lbs)
Pull-Ups
400 meter run

wodwell.com/wod/linchpin-test11

MAMBA
As Many Reps as Possible
(AMRAP) in 18 minutes 5
Ring Muscle-Ups
8 Power Cleans (185/125
lbs)
24 Box Jumps (30/24)
wodwell.com/wod/mamba

wodwell.com/wod/linchpin-test-1

MEGAN
LINCHPIN TEST
3

LINCHPIN TEST
12

3 Rounds for Time 21 Wall

Balls (20/14 lbs)
14 Handstand Push-Ups
7 Deadlifts (315/205 lbs)

For Time 400 meter Run

15 Clean-and-Jerks (135/95
lbs)
3 Rope Climbs (15 ft)

wodwell.com/wod/linchpin-test-3

LINCHPIN TEST
6
4 Rounds for Time 21 Wall
Balls (20/14 lbs)

page 8 of 44

400 meter Run

12 Clean-and-Jerks (135/95
lbs)
2 Rope Climbs
400 meter run
9 Clean-and-Jerks (135/95

21-15-9 Rounds for Time

Burpees
Kettlebell Swings (1.5/1
pood)
Double-Unders
wodwell.com/wod/megan

NASTY GIRLS
V2
3 Rounds for Time 50
Pistols (alternating legs)
7 Muscle-Ups
10 Hang Power Cleans

296 BENCHMARK WODS

July 05, 2016

18 Pull-Ups
15 Kettlebell Swings (1.5/1
pood)
12 Handstand Push-ups

lbs)
1 Rope Climb
wodwell.com/wod/linchpin-test12

5 Rounds for Time 50 foot

Handstand Walk
5 Squat Cleans (225/155
lbs)

LINCHPIN TEST
4
2 Rounds for Time 18
calorie Row
15 Thrusters (95/65 lbs)
12 Chest-to-Bar Pull-Ups
wodwell.com/wod/linchpin-test-4

wodwell.com/wod/linchpin-test-9

MARK 35
7 Rounds For Time 5 Bench
Press (225/155 lbs)
5 Power Cleans (225/155
lbs)
35 Double-Unders

LINCHPIN TEST
7
4 Rounds for Time 4 Power
Cleans (205/145 lbs)
4 Front Squats (205/145
lbs)
4 Shoulder to Overhead
(205/145 lbs)

wodwell.com/wod/mark-35
wodwell.com/wod/linchpin-test-7

MIAGI
For Time 50 Deadlifts
(135/95 lbs)
50 Double Kettlebell
Swings (24/16 kg)
50 Push-Ups
50 Clean-and-Jerks (135/95
lb)
50 Pull-Ups
50 Kettlebell Taters*
(24/16 kg)

page 9 of 44

This is a variant of "Nasty

Girls."
wodwell.com/wod/nasty-girls-v2

wodwell.com/wod/linchpin-test-6

LINCHPIN TEST
9

(175/125 lbs)

MAKIMBA
15-10-5 Reps for Time
Dumbbell Thrusters (10
lbs)
Air Squats
Burpees
wodwell.com/wod/makimba

OH NO CURTIS
P
For Time 100 Curtis P's
(105 lbs/70 lbs)
One Curtis P. comprises
one Power Clean, one
Reverse Lunge (each leg),
and one Push Press.
wodwell.com/wod/oh-curtis-p

PAINSTORM X
For time 200 meter
Farmers Walk
100 Pull-Ups
100 Thrusters (45 lbs/35
lbs)
200 meter Sand Bag Carry
75 Burpees
75 Hang Power Snatch (45
lbs/35 lbs)
200 meter Suitcase Walk
50 Kettlebell Swings (1.5
pood/1 pood)
50 Bear Complex (45
lbs/35 lbs)
200 meter Waiter Walk
25 Muscle-Ups
25 Handstand Push-Ups

296 BENCHMARK WODS

July 05, 2016

50
50
50
50

Box Jumps (24/20)

Wall Climbs
Knee-to-Elbows
Double-Unders

*A Kettlebell Tater is a
kettlebell swing into a front
squat, in which the bell is
flipped at the top of
the swing and again at the
top of the front squat
(video demo).
wodwell.com/wod/miagi

NEVER
FORGET
3 Rounds For Time 100
meter Sandbag Carry
(135/90 lbs)
9 Handstand Push-Ups
11 Overhead Squats
(115/75 lbs)
wodwell.com/wod/never-forget

OLAF
5 Rounds for Time 5 Squat
Cleans (155 lbs/105 lbs)
25 Pushups
wodwell.com/wod/olaf

PAINSTORM
XI
For Time 100 meter Run

page 10 of 44

MCFLURRY
For Time 400 meter Run
21 Cleans (185/135 lbs)
21 Pull-Ups
400 meter Run
15 Dumbbell Thrusters
(50/35 lbs)
15 Pull-Ups
400 meter Run
9 Cleans (185/135 lbs)
9 Pull-Ups
400 meter Run
wodwell.com/wod/mcflurry

MIRACLE MILE
For Time 400m Run
25 Kettlebell Swings (55/35
lbs)
200m Farmers Walk
(55,40/35,30 lbs)
200m Waiters Walk (40/30
lbs)
25 Box Jumps (24/20 in)
100m Sprint
100m Walking Lunge
100m Sprint
100m Walking Lunge
5 Burpees
400m Run w/ Medicine Ball
(20/14 lbs)
For the farmers walk carry
one kettlebell and one
dumbbell. For the waiters
walk use only
the dumbbell.

Pick your own weights for

the carries (Farmers Walk,
Sandbag Carry, Suitcase
Walk, Waiter Walk).
wodwell.com/wod/painstorm-x

PAINSTORM
XV
7 Rounds for time 10 Man
Makers
20 Dumbbell Deadlifts
30 Single-Arm Dumbbell
Snatches (15 per side)
40 Single Overhead Lunges
(20 per side)
50 Dumbbell Swings
aka: "Dumbbell Hell" Pick
your own weight; use same
dumbbells throughout.
wodwell.com/wod/painstorm-xv

PILCHUCK
6 Rounds For Time 10
Front Squats (225 lbs/155
lbs)
24 Kettlebell Swings (2
pood/1.5 pood)
14 Burpee Box Jump Overs
(24 in/20 in)
6: the number of victims
from the shooting. 10-2414: the day of the
shooting.

296 BENCHMARK WODS

July 05, 2016

10 Muscle-Ups
200 meter Run
20 Handstand Push-Ups
300 meter Run
30 Overhead Squats (45/35
lb bar)
400 meter Run
40 Sumo Deadlift High Pull
(45/35 lb bar)
500 meter Run
50 Pull-Ups
600 meter Run
60 Push-Ups
700 meter Run
70 Kettlebell Swings (1/.75
pood)
800 meter Run
80 Burpees
900 meter Run
90 Thrusters (45/35 lb bar)
1,000 meter Run
100 Air Squats
wodwell.com/wod/painstorm-xi

PAINSTORM
XXI
For time 30 Burpees
30 Deadlifts
30 Burpees
30 Cleans
30 Burpees
30 Strict Presses
30 Burpees
30 Push Presses
30 Burpees
30 Jerks
30 Burpees

page 11 of 44

wodwell.com/wod/miracle-mile

OGAR
As Many Rounds as
Possible in 14 minutes 3
Snatches (135/95 lbs)
1 Muscle-Up
12 Wall Balls (20/14 lbs)
wodwell.com/wod/ogar

ONE BAR,
THREE GIRLS
21-15-9 Reps for Time
Thrusters (135 lbs/95 lbs)
Pull-Ups
Squat Cleans (135 lbs/95
lbs)
Ring Dips
Deadlifts (135 lbs/95 lbs)
Handstand Push-Ups
Use the same weight for all
barbell movements. The
WOD is a combination of
the movements from
"Fran," "Elizabeth," and
"Diane."
wodwell.com/wod/one-bar-threegirls

PAINSTORM
XII
For Time 400 meter Run
50 Back Squats

wodwell.com/wod/pilchuck

QUARTER
GONE BAD
5 Rounds, For Total Reps in
18 minutes 15 Seconds
Thrusters (135/95 lbs)
45 Seconds Rest
15 Seconds Weighted PullUp (50 lbs)
45 Seconds Rest
15 Seconds Burpees
45 Seconds Rest
Move from each of three
stations after 15 seconds
of work and 45 seconds of
rest. The clock does not
reset or stop between
exercises. This is a threeminute round. On call of
"rotate", the athletes must
move to next station
immediately for best score.
One point is given for each
rep. This WOD is a variant
of "Fight Gone Bad."
wodwell.com/wod/quarter-gonebad

SAGE AT 20
As Many Reps as Possible
(AMRAP) in 20 minutes 20
Thrusters (135 lbs/95 lbs)
20 Pull-ups
20 Burpees

296 BENCHMARK WODS

July 05, 2016

30 Swings
30 Burpees
30 Sumo Deadlift HIghPulls
30 Burpees
30 Snatches (Left Hand)
30 Burpees
30 Snatches (Right Hand)
aka: "Burpee Bedlam" Use
one pair of dumbbells
throughout. Choose your
own weight.
wodwell.com/wod/painstorm-xxi

POPEYE
As Many Rounds as
Possible in 20 minutes 5
Chest-to-Bar Pull-Ups
10 Wall Balls (20/14 lbs)
15 Kettlebell Swings (1.5/1
pood)
wodwell.com/wod/popeye

RHODRI
For Time In a Team of 3
5 Rounds Of:
33 Power Cleans (80/60
kgs)
12 Tractor Tire Flips
420 meter Team Run
Then:
129 Burpees

page 12 of 44

50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run
aka: "Olympic Bar Mile."
Perform all barbell
movements with the bar
only (45/35 lbs). Perform
the run without the bar.
This is a variant of
"Broomstick Mile."
wodwell.com/wod/painstorm-xii

PAINSTORM
XXVI
For Total Reps in 39
minutes Tabata Thrusters
(95/65 lbs)
1 Minute Rest
Tabata Pull-Ups
1 Minute Rest
Tabata Cleans (135/95 lbs)
1 Minute Rest
Tabata Ring Dips
1 Minute Rest
Tabata Deadlifts (200/150
lbs)
1 Minute Rest
Tabata Handstand PushUps
1 Minute Rest

aka: "20-Minute Work

Capacity Test"
wodwell.com/wod/sage-20

SQT
3 Rounds for Time 10
Ground to Overhead (95
lbs/65 lbs)
200 yard Shuttle Sprint (50
yards there and back,
twice)
wodwell.com/wod/sqt

TABATA FIGHT
GONE BAD
For Reps in 20 minutes
Wall Ball (20/14 lbs) (10/9
ft)
Sumo Deadlift High Pull
(75/55 lbs)
Box Jump (20 in Box)
Push-Press (75/55 lbs)
Row (for Calories)
Complete 40 intervals (8
consecutive intervals of
each of the movements) of
20 seconds of work
followed by 10 seconds of
rest. Each movement is
scored by the lowest
number of reps (calories on
the rower) in each of the 8
intervals. Final score is the
total of the scores for each

296 BENCHMARK WODS

July 05, 2016

One partner works at a

time. Break up the work as
needed (except for the run,
which is done together). If
you don't have a tire,
substitute for a heavy
deadlift.
wodwell.com/wod/rhodri

SAN FRAN
CRIPPLER
For Time 30 Back Squats
(Bodyweight)
1,000 meter Row
Back squats are from a
rack. This is a variant of
the "Crippler" WOD which
involves a 1 mile run
instead of the row.
wodwell.com/wod/san-francrippler

STANLEY
For Time 50 Deadlifts
(Bodyweight)
50 Incline Push-Ups (24/20
in)
50 Box Jumps (24/20 in)
1 mile Run
Perform incline push-ups
with feet on top of a box,
hands on the floor.
wodwell.com/wod/stanley

page 13 of 44

Tabata Swings
1 Minute Rest
Tabata Row
aka: "Tabata-Tastic" 8
Tabata intervals (20
seconds of work followed
by 10 seconds of rest) for
each movement, each
followed by 1 minute of
rest. Tabata score for each
movement is the lowest
number of reps performed
in any of the eight
intervals. For the row 1
calorie = 1 rep.
wodwell.com/wod/painstorm-xxvi

of the 5 movements. This

is a variant of "Fight Gone
Bad."
wodwell.com/wod/tabata-fightgone-bad

THE 29
4 Rounds for Time 29
Kettlebell Swings (1.5/1
pood)
29 Sit-Ups
29 Box Jumps (24/20 in)
29 Knees-to-Elbows
29 Burpees
wodwell.com/wod/the-29

PR FOR PAT

THE CHIEF

As Many Rounds as
Possible in 20 minutes 6
Power Cleans (185/135 lbs)
12 Burpees
14 Toes-to-Bar
50 foot Handstand Walk

AMRAP in 19 minutes 5
Cycles of 3 Minutes Each
3 Power Cleans (135/95
lbs)
6 Push-Ups
9 Air Squats

Scale the Handstand Walk

to 3 Wall-Climbs if
necessary.

Rest 1 Minute Between

Each 3-Minute Cycle

wodwell.com/wod/pr-for-pat

RUN AND GET

FRAN
For Time 400m Run
21 Thrusters (90/65 lbs)
21 Pull-Ups

Complete as many
rounds as possible
(AMRAP) in 3 minutes, then
rest 1 minute. Start each
3-minute cycle where you
left off on the previous
cycle. Repeat for a total of
5 cycles. Count total
rounds and reps

296 BENCHMARK WODS

July 05, 2016

TABATA
SOMETHING
ELSE
For Total Reps in 16
minutes Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
Tabata Interval (20 secs on
and 10 secs off) for each
movement - for a total of
32 intervals. The first 8
intervals are pull-ups, the
second 8 are push-ups, the
third 8 intervals are situps, and finally, the last 8
intervals are squats. There
is no additional rest
between movements.
Score is the total reps
performed in all of the
intervals.
wodwell.com/wod/tabatasomething-else

THE 300
For Time 25 Pull-Ups
50 Deadlifts (135/95 lbs)
50 Push-Ups
50 Box Jumps (24/20 in)
50 Floor Wipers
50 Kettlebell Clean-andPress (1/.75 Pood)
(Alternating Arms)
25 Pull-Ups

page 14 of 44

400m Run
15 Thrusters (90/65 lbs)
15 Pull-Ups
400m Run
9 Thrusters (90/65 lbs)
9 Pull-Ups
This is a variant of Fran.
Also see: Fractured Fran,
Heavy Fran, Franzilla,
Strung-Out Backwards and
Upside-Down Fran,
Frantasy Land
wodwell.com/wod/run-get-fran

SEVEN DEADLY
SINS
For Time 10 Chest-to-Bar
Pull-Ups
20 Toes-to-Bars
30 Deadlifts (185/135 lbs)
100 Double-Unders
30 Box Jumps (24/20 in)
20 Burpees
10 Cleans (185/135 lbs)
wodwell.com/wod/seven-deadlysins

STRUNG-OUT,
BACKWARDS,
AND UPSIDEDOWN FRAN
For Time 1200 Meter Run
9 Pull-Ups
9 Thrusters (95/65 lbs)

completed.
wodwell.com/wod/the-chief

THE GHOST
6 Rounds for Total Reps in
23 minutes 1 minute of
Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest
Score is total reps after all
6 rounds, but the spirit of
the workout is to try for as
many reps as possible of
each exercise, not just
total score.
wodwell.com/wod/ghost

THE TRIPLET
As Many Rounds as
Possible (AMRAP) in 10
minutes 6 Squat Cleans
(120 lbs/65 lbs)
12 Pull-Ups
12 Double Unders
wodwell.com/wod/triplet

TOP GUN
For Time 20 Thrusters
(135/95 lbs)
20 Sumo Deadlift High
Pulls (135/95 lbs)
20 Push Jerks (135/95 lbs)

296 BENCHMARK WODS

July 05, 2016

The entire workout is 300

reps.

800 Meter Run

15 Pull-Ups
15 Thrusters (95/65 lbs)

wodwell.com/wod/the-300

THE CHIEF IS
DEAD
AMRAP in 24 minutes 5
Cycles of 4 Minutes Each
3 Power Cleans (135/95lbs)
6 Push-Ups
9 Air Squats
12 Deadlift
Rest 1 Minute Between
Each 4-Minute Cycle
Complete as many rounds
as possible (AMRAP) in 4
minutes, then rest 1
minute. Start each 4minute cycle where you
left off on the previous
cycle. Repeat for a total of
5 cycles. Count total
rounds and reps
completed. This is a
variant of "The Chief."
wodwell.com/wod/the-chief-isdead

THE GRINCH
3 Rounds For Time 1
Snatch Balance (315/205
lbs)
2 Back Tucks
3 Cleans (315/205 lbs)

page 15 of 44

400 Meter Run

21 Pull-Ups
21 Thrusters (95/65 lbs)
This is a variant of Fran.
Also see: Fractured Fran,
Heavy Fran, Run and Get
Fran, Franzilla, Frantasy
Land
wodwell.com/wod/strungbackwards-upside-fran

TABATA THIS
For Lowest Reps in 24
minutes Tabata Row
1 Minute Rest
Tabata Air Squat
1 Minute Rest
Tabata Pull-Ups
1 Minute Rest
Tabata Push-Ups
1 Minute Rest
Tabata Sit-ups
For a total of 40 intervals,
8 Tabata intervals (20
seconds of work followed
by 10 seconds of rest) for
each movement, each
followed by 1 minute of
rest. Tabata score for each
movement is the lowest
number of reps performed
in any of the eight

20 Overhead Squats
(135/95 lbs)
20 Front Squats (135/95
lbs)
Athlete must do 4 burpees
at the beginning of every
minute, including at the
start of the WOD, before
moving on to the barbell
work. Athlete is allowed to
move to the next barbell
skill once an he/she has
completed all 20 reps. If
the minute clock beeps
during a repetition the
athlete will complete their
rep and then start their
4 burpees. This WOD is a
variant of "Air Force,"
which is the same workout
with lighter weight.
wodwell.com/wod/top-gun

VOLKSWAGEN
21-15-9 Reps, For Time
Bench Press (Bodyweight)
Pull-Ups
wodwell.com/wod/volkswagen

296 BENCHMARK WODS

July 05, 2016

4 Freestanding Handstand
Push-Ups
A back tuck is also known
as a backflip and, like all
movements, may be
scaled.
wodwell.com/wod/the-grinch

THE TWINS
Two rounds of each couplet
for time
750 meter Row
20 Handstand Push-ups
20 Thrusters (115 lbs/75
lbs)
20 L-Pull-ups

intervals. For the row 1

calorie = 1 rep.
wodwell.com/wod/tabata-this

THE 540
For Time 50 Overhead
Lunges (45/25 lbs)
40 Pull-Ups
30 Thrusters (95/65 lbs)
20 Burpees
10 Squat Cleans (135/95
lbs)
Use any weighted object
for the overhead lunges,
such as a plate or a
dumbbell.
wodwell.com/wod/the-540

wodwell.com/wod/twins

TRIPLE 3
For Time 3,000 Meter Row
300 Double-Unders
3 mile Run
wodwell.com/wod/triple-3

THE CRIPPLER
For Time 30 Back Squats
(225/155 lbs)
1 mile Run
A variant of this WOD is
the "San Fran Crippler,"
which substitutes a 1,000
meter row for the run.
wodwell.com/wod/crippler

THE QUICK
AND THE DEAD
For Time 3-9-15-21-15-9-3

page 16 of 44

296 BENCHMARK WODS

July 05, 2016

Deadlifts (205 lbs/135 lbs)

Box Jumps (24 in/20 in)
wodwell.com/wod/quick-dead

THREE WISE
MEN
Three 4-Minute AMRAPs in
16 minutes "Jeremy Wise"
As Many Rounds & Reps as
Possible (AMRAP) in 4
Minutes
5 Hang Squat Snatch
(135/95 lbs)
10 Bar-Facing Burpees
"Ben Wise"
AMRAP in 4 Minutes
10 Power Cleans (135/95
lbs)
20 Pull-Ups
"Beau Wise"
AMRAP in 4 Minutes
15 Box Jump-Overs (24/20
in)
30 Wall Ball Shots (20/14
lbs)
Complete all three parts of
the workout ("Jeremy,"
"Ben," and "Beau"). Rest 2
Minutes between each
part. Score is the total
number of reps completed
for all three parts.
wodwell.com/wod/three-wisemen

page 17 of 44

296 BENCHMARK WODS

July 05, 2016

VICTORIA
5 Rounds for Time 10
Thrusters (95/65 lbs)
14 Box Jumps (24/20 in)
12 Sumo Deadlift High
Pulls (95/65 lbs)
12 Burpees
27 Kettlebell Swings (1.5/1
pood)
wodwell.com/wod/victoria

THE HEROES
31 HEROES

ABBATE

ADAMBROWN

As Many Reps as Possible

(AMRAP) in 31 minutes
With a Partner
8 Thrusters (155/105 lbs)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)

For Time 1 Mile Run

21 Clean-and-Jerk (155/105
lbs)
800 Meter Run
21 Clean-and-Jerk (155/105
lbs)
1 Mile Run

2 Rounds For Time 24

Deadlift (295 lbs)
24 Box Jumps (24 in)
24 Wall Ball shots (20 lb)
24 Bench Press (195 lbs)
24 Box Jumps (24 in)
24 Wall Ball shots (20 lb)
24 Clean (145 lbs)

Partner 1 performs the

workout listed above.
Partner 2 runs 400 meters
with a sandbag (45/25 lbs).
When Partner 2 returns
from the run, Partner 1 will
grab the sandbag, and
begin their 400 meter run,
while Partner 2 continues
the workout where Partner
1 left off.
wodwell.com/wod/31-heroes

page 18 of 44

wodwell.com/wod/abbate
wodwell.com/wod/adambrown

ALEXANDER
5 Rounds for Time 31 Back
Squats (135/95 lbs)
12 Power Cleans (185/135
lbs)
wodwell.com/wod/alexander

ANTHONY
RASPA
For Time 7,425 meter Row
9 Handstand Push-Ups
17 Hang Power Cleans
(135/95 lbs)
19 Pull-Ups

296 BENCHMARK WODS

July 05, 2016

ADRIAN

BADGER

7 Rounds For Time 3

Forward Rolls
5 Wall Climbs
7 Toes-to-Bar
9 Box Jumps (30 in)

3 Round For Time 30 Squat

Cleans (95 lbs/65 lbs)
30 Pull-Ups
800 Meter Run
wodwell.com/wod/badger

wodwell.com/wod/adrian

BECK SOLDO

B-1
3 Rounds for Time 400
meter Run
21 Kettlebell Swings (1.5/1
pood)
15 Knees-to-Elbow
9 Ring Dips

2 Rounds For Time 6 Squat

Clean Thrusters (135/95
lbs)
8 Man-Makers (45/30 lb
dumbbells)
14 Toes-to-Bar Pull-ups
wodwell.com/wod/beck-soldo

aka: "B-1 Australian Hero

WOD"
wodwell.com/wod/b-1

BAZ
AMRAP in 30 minutes 30
Double Unders
8 Squat Cleans (155/110
lbs)
11 Hand Release Push-Ups

BOWEN
3 Rounds For Time 800
meter Run
7 Deadlifts (275/185 lbs)
10 Burpee Pull-Ups
14 Single Arm Kettlebell
Thrusters (1.5/1 pood) (7
each arm)
20 Box Jumps (24/20 in)
wodwell.com/wod/bowen

wodwell.com/wod/baz

BIG SEXY
5 Rounds For Time 6
Deadlifts (315/205 lbs)
6 Burpees
5 Cleans (225/155 lbs)

page 19 of 44

BREHM
For Time 10 Rope Climbs
(15 ft)
20 Back Squats (225 lbs)
30 Handstand Push-Ups

90 Sit-Ups
145 Jumping Jacks
wodwell.com/wod/anthony-raspa

BARRAZA
As Many Rounds as
Possible (AMRAP) in 18
minutes 200 Meter Run
9 Deadlift (275 lbs)
6 Burpee Bar Muscle-Ups
wodwell.com/wod/barraza

BELL
3 Rounds for Time 21
Deadlifts (185/135 lbs)
15 Pull-Ups
9 Front Squats (185/135
lbs)
wodwell.com/wod/bell

BRADLEY
10 Rounds For TIme 100
Meter Sprint
10 Pull-Ups
100 Meter Sprint
10 Burpees
30 Seconds Rest
wodwell.com/wod/bradley

BRUCK
4 Rounds For Time 400

296 BENCHMARK WODS

July 05, 2016

5 Chest-to-Bar Pull-Ups
4 Thrusters (155/115 lbs)
4 Muscle-Ups
wodwell.com/wod/big-sexy

BRADSHAW
10 Rounds For Time 3
Handstand Push-Ups
6 Deadlift (225 lbs)
12 Pull-Ups
24 Double-Unders

40 Calorie Row
wodwell.com/wod/brehm

BULL
2 Rounds For Time 200
Double-Unders
50 Overhead Squats (135
lbs)
50 Pull-Ups
1 Mile Run
wodwell.com/wod/bull

wodwell.com/wod/bradshaw

BULGER
10 Rounds For Time 150
Meter Run
7 Chest-to-Bar Pull-Ups
7 Front Squats (135/95 lbs)
7 Handstand Push-Ups
wodwell.com/wod/bulger

CAPOOT
For Time 100 Push-Ups
800 meter Run
75 Push-Ups
1,200 meter Run
50 Push-Ups
1,600 meter Run
25 Push-Ups
2,000 meter Run
wodwell.com/wod/capoot

page 20 of 44

CARSE
21-18-15-12-9-6-3 Reps for
Time Squat Clean (95/65
lbs)
Double-Unders
Deadlift (185/135 lbs)
Box Jump (24/20 in)
Begin each round with a 50
meter Bear crawl
wodwell.com/wod/carse

COFFEY
For Time 800 Meter Run
50 Back Squats (135 lbs)
50 Bench Press (135 lbs)
800 Meter Run
35 Back Squat (135 lbs)
35 Bench Press (135 lbs)
800 Meter Run
20 Back Squat (135 lbs)

Meter Run
24 Back Squat (185 lbs/135
lbs)
24 Jerk (135 lbs/95 lbs)
wodwell.com/wod/bruck

CAMERON
For Time 50 Walking
Lunges
25 Chest-to-Bar Pull-Ups
50 Box Jumps (24/20 in)
25 Triple-Unders
50 Back Extensions
25 Ring Dips
50 Knees-to-Elbows
25 Wall Ball "2-for-1s"
(20/14 lbs)
50 Sit-Ups
5 Rope Climb (15 ft)
wodwell.com/wod/cameron

CLOVIS
For Time 10 Mile Run
150 Burpee Pull-Ups
Partition the Run and
Burpee Pull-Ups as needed.
wodwell.com/wod/clovis

COLLIN
6 Rounds For TIme 400
Meter Sandbag Carry (50
lb)
12 Push Press (115 lbs)

296 BENCHMARK WODS

July 05, 2016

COE
10 Rounds For Time 10
Thrusters (95 lbs)
10 Ring Push-Ups
wodwell.com/wod/coe

CRAIN
2 Rounds For Time 34
Push-Ups
50 yard Sprint
34 Deadlifts (135/95 lbs)
50 yard Sprint
34 Box Jumps (24/20 in)
50 yard Sprint
34 Clean-and-Jerks (95/65
lbs)
50 yard Sprint
34 Burpees
50 yard Sprint
34 Wall Ball Shots (20/14
lbs)
50 yard Sprint
34 Pull-Ups
50 yard Sprint
wodwell.com/wod/crain

DANNY
As Many Rounds as
Possible (AMRAP) in 20
minutes 30 Box Jumps
(24/20 in)
20 Push Press (115/75 lbs)
30 Pull-Ups
wodwell.com/wod/danny

page 21 of 44

20 Bench Press (135 lbs)

800 Meter Run
1 Muscle-Up
wodwell.com/wod/coffey

12 Box Jumps (24 in)

12 Sumo Deadlift High-Pull
(95 lbs)
wodwell.com/wod/collin

DAE HAN

DANIEL

3 Rounds For Time 800

Meter Run (45 lb Barbell)
3 Rope Climb (15 ft)
12 Thrusters (135 lbs)

For Time 50 Pull-Ups

400 Meter Run
21 Thrusters (95/65 lbs)
800 Meter Run
21 Thrusters (95/65 lbs)
400 Meter Run
50 Pull-Ups

wodwell.com/wod/dae-han

DEL

wodwell.com/wod/daniel

For Time 25 Burpees

400 Meter Run (20 lbs/14
lbs medicine ball)
25 Weighted Pull-Ups (20
lbs/15 lbs dumbbell)
400 Meter Run (20 lbs/14
lbs medicine ball)
25 Handstand Push-Ups
400 Meter Run (20 lbs/14
lbs medicine ball)
25 Chest-to-Bar Pull-Ups
400 Meter Run (20 lbs/14
lbs medicine ball)
25 Burpees
wodwell.com/wod/del

DOBOGAI
7 Rounds For Time 8
Muscle-Ups
22 Yard Farmer Carry (50

DESFORGES
5 Rounds For Time 12
Deadlifts (225/155 lbs)
20 Pull-Ups
12 Clean-and-Jerks (135/95
lbs)
20 Knees-to-Elbows
wodwell.com/wod/desforges

DONNY
21-15-9-9-15-21 Reps For
Time Deadlifts (225/155
lbs)
Burpees
wodwell.com/wod/donny

296 BENCHMARK WODS

July 05, 2016

lb dumbells)

DG
As Many Rounds as
Possible (AMRAP) in 10
minutes 8 Toes-to-Bar
8 Dumbbell Thrusters (35
lbs)
12 Dumbbell Walking
Lunges (35 lbs)
wodwell.com/wod/dg

wodwell.com/wod/dobogai

DT
5 Rounds For Time 12
Deadlifts (155/105 lbs)
9 Hang Power Cleans
(155/105 lbs)
6 Push Jerks (155/105 lbs)
wodwell.com/wod/dt

DRAGON
For Time 5k Run
4 minutes to find 4 rep
max Deadlift
5k Run
4 minutes to find 4 rep
max Push Jerk
wodwell.com/wod/dragon

FEEKS
For Time 2x 100m Shuttle
Sprint
2 Squat Clean Thrusters
(65 lb dumbbells)
4x 100m Shuttle Sprint
4 Squat Clean Thrusters
(65 lb Dumbbells)
6x 100m Shuttle Sprint
6 Squat Clean Thrusters
(65 lb Dumbbells)
8x 100m Shuttle Sprint
8 Squat Clean Thrusters
(65 lb Dumbbells)
10x 100m Shuttle Sprint
10 Squat Clean Thrusters

page 22 of 44

FOO
As Many Rounds as
Possible in 20 minutes 7
Chest-To-Bar Pull-Ups
77 Double-Unders
2 Squat Clean Thrusters
(170/125 lbs)
28 Sit-Ups
After the clock starts,
before beginning the
AMRAP portion of the
workout, athlete must
complete 13 Bench Presses
(170/125 lbs).
wodwell.com/wod/foo

GARRETT
3 Rounds For Time 75 Air
Squats
25 Ring Handstand PushUps
25 L-Pull-Ups

ERIN
5 Rounds For Time 15
Dumbbell Split Cleans (40
lbs)
21 Pull-Ups
wodwell.com/wod/erin

FORREST
3 Rounds For Time 20 LPull-Ups
30 Toes-to-Bar
40 Burpees
800 Meter Run
wodwell.com/wod/forrest

GATOR
8 Rounds For Time 5 Front
Squat (185 lbs)
26 Ring Push-Ups
wodwell.com/wod/gator

HALL
5 Rounds for Time 3 Cleans
(225/155 lbs)
200 meter Sprint
20 Kettlebell Snatches
(1.5/1 pood) (10 each arm)
2 minutes Rest
wodwell.com/wod/hall

296 BENCHMARK WODS

July 05, 2016

(65 lb Dumbbells)
12x 100m Shuttle Sprint
12 Dumbbell Squat Clean
Thrusters (65 lb
Dumbbells)
14x 100m Shuttle Sprint
14 Squat Clean Thrusters
(65 lb dumbbells)
16x 100m Shuttle Sprint
16 Dumbbell Squat Clean
Thrusters (65 lb
Dumbbells)

wodwell.com/wod/garrett

GLEN
For Time 30 Clean-and-Jerk
(135/95 lbs)
1 Mile Run
10 Rope Climb (15 ft)
1 Mile Run
100 Burpees

5 Rounds For Time 5 Power

Clean (135 lbs/95 lbs)
10 Front Squat (135 lbs/95
lbs)
5 Jerk (135 lbs/95 lbs)
20 Pull-Ups
90 Seconds Rest
wodwell.com/wod/hammer

wodwell.com/wod/gallant

GAZA
5 Rounds for Time 35
Kettlebell Swings (1.5/1
pood)
30 Push-Ups
25 Pull-Ups
20 Box Jumps (30/24 in)
1 mile Run
wodwell.com/wod/gaza

For Time 100 calorie Row

75 Thrusters (45/35 lb
barbell)
50 Pull-Ups
75 Wall Ball Shots (20/14
lbs)
100 calorie Row
If youve got a 20-lb. vest
or body armor, wear it.
wodwell.com/wod/hildy

HIDALGO
For Time 2 Mile Run
2 Minutes Rest
20 Squat Cleans (135 lbs)
20 Box Jumps (24 in)
20 Overhead Walking
Lunges (45 lb plate)
20 Box Jumps (24 in)
20 Squat Cleans (135 lbs)
2 Minutes Rest
2 Mile Run
If you've got a 20 pound
vest or body armor, wear

page 23 of 44

wodwell.com/wod/harper

HILDY
HAMMER

For Time 1 Mile Run (20 lb)

60 Burpee Pull-Ups
800 Meter Run (20 lb)
30 Burpee Pull-Ups
400 Meter Run (20 lb)
15 Burpee Pull-Ups

AMRAP in 23 minutes 9
Chest-to-Bar Pull-Ups
15 Power Cleans (135/95
lbs)
21 Air Squats
400 meter Weighted Run
(45/35 lb Plate)

wodwell.com/wod/glen

wodwell.com/wod/feeks

GALLANT

HARPER

HORTON
9 Rounds for Time - With a
Partner 9 Bar Muscle-Ups
11 Clean-and-Jerks
(155/115 lbs)
50 yard Buddy Carry
Share the work with your
partner however you
choose with only one
person working at a time. If
you can't find a partner,

296 BENCHMARK WODS

July 05, 2016

HAMILTON
3 Rounds For Time 1000
Meter Row
50 Push-Ups
1000 Meter Run
50 Pull-Ups
wodwell.com/wod/hamilton

HELTON
3 Rounds For Time 800
meter Run
30 Dumbbell Squat Cleans
(50/35 lbs)
30 Burpees
wodwell.com/wod/helton

HOLBROOK
10 Rounds For TIme 5
Thrusters (115 lbs)
10 Pull-Ups
100 Meter Sprint
1 Minute Rest
wodwell.com/wod/holbrook

HOTSHOTS 19
6 Rounds For Time 30 Air
Squats
19 Power Cleans (135/95
lbs)
7 Strict Pull-Ups
400 meter Run
wodwell.com/wod/hotshots-19

page 24 of 44

it.
wodwell.com/wod/hidalgo

HOLLEYMAN
30 Rounds For Time 5 Wall
Balls (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155
lbs)
wodwell.com/wod/holleyman

JACK
As Many Rounds as
Possible (AMRAP) in 20
minutes 10 Push Press
(115 lbs)
10 Kettlebell Swings (1.5
pood)
10 Box Jumps (24 in)
wodwell.com/wod/jack

JBO
As Many Rounds as
Possible in 28 minutes 9
Overhead Squats (115/75
lbs)
1 Legless Rope Climb (15 ft
rope, from seated position)
12 Bench Presses (115/75
lbs)
wodwell.com/wod/jbo

perform 5 reps of each

exercise per round and find
a heavy sandbag to carry.
wodwell.com/wod/horton

JAG 28
For Time 800 Meter Run
28 Kettlebell Swings (2/1.5
pood)
28 Strict Pull-Ups
28 Kettlebell Clean-andJerk (2/1.5 pood)
28 Strict Pull-Ups
800 Meter Run
Use a single kettlebell for
the swings; two kettlebells
for the clean-and-jerks.
wodwell.com/wod/jag-28

JENNIFER
As Many Rounds as
Possible (AMRAP) in 26
minutes 10 Pull-Ups
15 Kettlebell Swings (1.5/1
Pood)
20 Box Jumps (24/20 in)
wodwell.com/wod/jennifer

JOHNSON
As Many Rounds as
Possible (AMRAP) in 20
minutes 9 Deadlifts (245
lbs)

296 BENCHMARK WODS

July 05, 2016

JARED

JJ

4 Rounds For Time 800

Meter Run
40 Pull-Ups
70 Push-Ups

For Time 1 Squat Clean

(185 lbs)
10 Parallette Handstand
Push-Ups (6" Deficit)
2 Squat Cleans (185 lbs)
9 Parallette Handstand
Push-Ups (6" Deficit)
3 Squat Cleans (185 lbs)
8 Parallette Handstand
Push-Ups (6" Deficit)
4 Squat Cleans (185 lbs)
7 Parallette Handstand
Push-Ups (6" Deficit)
5 Squat Cleans (185 lbs)
6 Parallette Handstand
Push-Ups (6" Deficit)
6 Squat Cleans (185 lbs)
5 Parallette Handstand
Push-Ups (6" Deficit)
7 Squat Cleans (185 lbs)
4 Parallette Handstand
Push-Ups (6" Deficit)
8 Squat Cleans (185 lbs)
3 Parallette Handstand
Push-Ups (6" Deficit)
9 Squat Cleans (185 lbs)
2 Parallette Handstand
Push-Ups (6" Deficit)
10 Squat Cleans (185 lbs)
1 Parallette Handstand
Push-Up (6" Deficit)

wodwell.com/wod/jared

JENNY
As Many Rounds as
Possible (AMRAP) in 20
minutes 20 Overhead
Squats (45/35 lb bar)
20 Back Squats (45/35 lb
bar)
400 meter Run
Use a men's or women's
bar for the squats. "Jenny"
was the second female
Hero WOD, after "White."
wodwell.com/wod/jenny

JORGE
For Time 30 GHD Sit-Ups
15 Squat Cleans (155/105
lbs)
24 GHD Sit-Ups
12 Squat Cleans (155/105
lbs)
18 GHD Sit-Ups
9 Squat Cleans (155/105
lbs)
12 GHD Sit-Ups
6 Squat Cleans (155/105
lbs)

page 25 of 44

When this hero WOD was

published on CrossFit.com
no RX deficit was specified
for the deficit HSPUs.
We set 6 deficit as an Rx
benchmark.

8 Muscle-Ups
9 Squat Clean (155 lbs)
wodwell.com/wod/johnson

JOSHIE
3 Rounds for Time 21
Dumbbell Snatches, Right
Arm (40 lbs)
21 L Pull-Ups
21 Dumbbell Snatches,
Left Arm (40 lbs)
21 L Pull-Ups
The snatches are full squat
snatches
wodwell.com/wod/joshie

KEVIN
3 Rounds for Time 32
Deadlifts (185/135 lbs)
32 Hanging Hip Touches
(alternating arms)
800m Running Farmer
Carry (15 lb dumbbells)
"Hanging Hip Touch"
movement demo
wodwell.com/wod/kevin

LEE
5 Rounds For Time 400
Meter Run
1 Deadlift (345/225 lbs)
3 Squat Clean (185/135

296 BENCHMARK WODS

July 05, 2016

6 GHD Sit-Ups
3 Squat Cleans (155/105
lbs)
wodwell.com/wod/jorge

JUSTIN
30-20-10 Reps for Time
Back Squats (Bodyweight)
Bench Presses
(Bodyweight)
Strict Pull-Ups

wodwell.com/wod/j-j

JOSH
For Time 21 Overhead
Squats (95 lbs)
42 Pull-Ups
15 Overhead Squats (95
lbs)
30 Pull-Ups
9 Overhead Squats (95 lbs)
18 Pull-Ups
wodwell.com/wod/josh

wodwell.com/wod/justin

KLEPTO
4 Rounds For Time 27 Box
Jumps (24/20 in)
20 Burpees
11 Squat Cleans (145/100
lbs)
wodwell.com/wod/klepto

LEGION 8
8 Rounds For Time 8
Thrusters (75/55 lbs)
8 Chest-to-Bar Pull-Ups
8 Clapping Push-Ups
8 Power Snatches (75/55
lbs)
8 Knees-to-Elbows
8 Sumo Deadlift High-Pulls
(75/55 lbs)
8 Handstand Push-Ups
8 Toes-to-Bar

page 26 of 44

KALSU
For Time 100 Thrusters
(135/95 lbs)
5 Burpees at the top of
every minute
Start with 5 burpees. Then
complete as many
thrusters as possible until
the minute is up. Repeat
until 100 total thrusters are
completed. If athlete does
not finish score is number
of rounds and reps
completed. A scaled
variant of this WOD, "Hotel
Hell," substitutes regular
thrusters with hang
squat dumbbell thrusters
(35/25 lbs).
wodwell.com/wod/kalsu

lbs)
5 Push Jerk (185/135 lbs)
3 Muscle-Ups
1 Rope Climb (15 ft)
wodwell.com/wod/lee

LUMBERJACK
20
For Time 20 Deadlifts
(275/185 lbs)
400 Meter Run
20 Kettlebell Swings (2/1.5
pood)
400 Meter Run
20 Overhead Sqauts
(115/75 lbs)
400 Meter Run
20 Burpees
400 Meter Run
20 Chest-to-Bar Pull-Ups
400 Meter Run
20 Box Jumps (24/20 in)
400 Meter Run
20 Dumbbell Squat Cleans
(45/35 lbs)
400 Meter Run
wodwell.com/wod/lumberjack-20

MARSTON
AMRAP in 20 minutes 1
Deadlift (405/285 lbs)
10 Toes-to-Bar
15 Bar Facing Burpees
wodwell.com/wod/marston

296 BENCHMARK WODS

July 05, 2016

Then 800 meter Run

wodwell.com/wod/legion-8

MANION
7 Rounds For Time 400
meter Run
29 Back Squat (135/95 lbs)
wodwell.com/wod/manion

MATT 16
For Time 16 Deadlifts (275
lbs)
16 Hang Power Cleans
(185 lbs)
16 Push Presses (135 lbs)
800 meter Run
16 Deadlifts (275 lbs)
16 Hang Power Cleans
(185 lbs)
16 Push Presses (135 lbs)
800 meter Run
16 Deadlifts (275 lbs)
16 Hang Power Cleans
(185 lbs)
16 Push Presses (135 lbs)
wodwell.com/wod/matt-16

MCGHEE
As Many Rounds as
Possible (AMRAP) in 30
minutes 5 Deadlift (275
lbs)
13 Push-Ups

page 27 of 44

KUTSCHBACH

MCCLUSKEY

7 Rounds For Time 11 Back

Squats (185/135 lbs)
10 Jerks (135/95 lbs)

3 Rounds For TIme 9

Muscle-Ups
15 Burpee Pull-Ups
21 Pull-Ups
800 Meter Run

wodwell.com/wod/kutschbach

LUKE
For Time 400 meter Run
15 Clean and Jerks
(155/105 lbs)
400 meter Run
30 Toes-to-Bars
400 meter Run
45 Wall Ball Shots (20/14
lbs)
400 meter Run
45 Kettlebell Swings (1.5/1
pood)
400 meter Run
30 Ring Dips
400 meter Run
15 Weighted Lunge Steps
(155/105 lbs)
400 meter Run
wodwell.com/wod/luke

MARCO
3 Rounds for Time 21 PullUps
15 Handstand Push-Ups
9 Thrusters (135/95 lbs)
wodwell.com/wod/marco

If you've got a twenty

pound vest or body armor,
wear it.
wodwell.com/wod/mccluskey

MOOSE
For Time 1,000 meter Row
Then 10 Rounds of:
7 Bar Facing Burpees
3 Thrusters (95/65 lbs)
Then:
1,200 Meter Run (with med
ball (20/14 lbs))
wodwell.com/wod/moose

MURPH
For Time 1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Partition the Pull-Ups,
Push-Ups, and Squats as
needed. Start and finish
with a Mile run. If you've

296 BENCHMARK WODS

July 05, 2016

9 Box Jumps (24 in)

wodwell.com/wod/mcghee

MOSZER
9 Rounds for Time 300
meter Run
6 Air Squats
6 Pull-Ups
6 Box Jumps (20/24 in)
6 Burpees
6 Sit-Ups
6 Lunges
6 Russian Kettlebell Swings
(53/35 lbs)
If you have a weight vest,
wear it.
wodwell.com/wod/moszer

NATE
As Many Rounds as
Possible (AMRAP) in 20
minutes 2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2
pood/1.5 pood)
wodwell.com/wod/nate

NUKES
As Many Reps As Possible
in 30 minutes In 8 Minutes:
1 Mile Run
Max Reps Deadlifts
(315/205 lbs)

page 28 of 44

MATT B.
5 Rounds For Time 5
Burpees
10 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (20/14
lbs)
30 Push-Ups
400 meter Run
wodwell.com/wod/matt-b

MOON
7 Rounds For Time 10
Hang Split Snatch, Right
Arm (40 lbs)
1 Rope Climb (15 ft)
10 Hang Split Snatch, Left
Arm (40 lbs)
1 Rope Climb (15 ft)
Alternate feet in the split
snatch sets
wodwell.com/wod/moon

got a 20 pound vest or

body armor, wear it.
wodwell.com/wod/murph

NICK
12 Rounds For Time 10
Dumbbell Hang Squat
Clean (45 lbs)
6 Handstand Push-Ups on
Dumbbells
wodwell.com/wod/nick

OMAR
For Time 10 Thrusters (95
lbs)
15 Bar-Facing Burpees
20 Thrusters (95 lbs)
25 Bar-Facing Burpees
30 Thrusters (95 lbs)
35 Bar-Facing Burpees
wodwell.com/wod/omar

MR. JOSHUA

PAUL 4179

Five Rounds for Time 400

Meter Run
30 Glute-Ham (GHD) SitUps
15 Deadifts (250 lbs)

9 Rounds for Time 4 Strict

Pull-Ups
1 Deadlift (275/185 lbs)
7 Burpees
9 Double Unders
100 meter Run

wodwell.com/wod/mr-joshua

wodwell.com/wod/paul-4179

296 BENCHMARK WODS

July 05, 2016

In 10 Minutes:
1 Mile Run
Max Reps Power Cleans
(225/155 lbs)
In 12 Minutes:
1 Mile Run
Max Reps Overhead Squats
(135/95 lbs)
No rest between rounds.
Score is total reps from
each of the three barbell
movements.
wodwell.com/wod/nukes

PATTON
For Time 25 Deadlifts
(155/105 lbs)
400 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks
(155/105 lbs)
800 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks
(155/105 lbs)
10 Strict Pull-Ups
800 meter Run
10 Clean-and-Jerks
(155/105 lbs)
10 Strict Pullups
400 meter Run
25 Deadlifts (155/105 lbs)
wodwell.com/wod/patton

page 29 of 44

NED

PK

7 Rounds For Time 11 Back

Squats (BW)
1,000 Meter Row

5 Rounds for Time 10 Back

Squats (225/155 lbs)
10 Deadlifts (275/185 lbs)
400 meter Sprint
2 minutes Rest

wodwell.com/wod/ned

NUTTS
For Time 10 Handstand
Push-Ups
15 Deadlifts (250 lbs/165
lbs)
25 Box Jumps (30 in/24 in)
50 Pull-Ups
100 Wall Ball Shots (20 lbs,
10 ft/14 lbs, 9 ft)
200 Double-Unders
400 Meter Run (with 45
lb/35 lb plate)
wodwell.com/wod/nutts

PAUL
5 Rounds For Time 50
Double Unders
35 Knees-to-Elbows
20 Yard Overhead Walk
(185 lbs)
wodwell.com/wod/paul

PIKE
5 Rounds for Time 20
Thrusters (75/55 lbs)
10 Strict Ring Dips
20 Push-Ups

wodwell.com/wod/pk

RANDY
For Time 75 Power
Snatches (75/55 lbs)
wodwell.com/wod/randy

RICKY
As Many Rounds as
Possible (AMRAP) in 20
minutes 10 Pull-Ups
5 Dumbbell Deadlifts (75
lbs)
8 Push-Press (135 lbs)
wodwell.com/wod/ricky

SANTIAGO
7 Rounds For Time 18
Dumbbell Hang Squat
Clean (35 lbs)
18 Pull-Ups
10 Power Clean (135 lbs)
10 Handstand Push-Ups
wodwell.com/wod/santiago

296 BENCHMARK WODS

July 05, 2016

PHEEZY
3 Rounds For Time 5 Front
Squat (165 lbs/105 lbs)
18 Pull-Ups
5 Deadlifts (225 lbs/155
lbs)
18 Toes-to-Bar
5 Push Jerks (165 lbs/105
lbs)
18 Hand-Release Push-Ups
wodwell.com/wod/pheezy

RAHOI
As Many Rounds as
Possible (AMRAP) in 12
minutes 12 Box Jumps (24
in/20 in)
6 Thrusters (95 lbs/65 lbs)
6 Bar-Facing Burpees

10 Strict Handstand PushUps

50 meter Bear Crawl
wodwell.com/wod/pike

RALPH
4 Rounds For Time 8
Deadlifts (250/175 lbs)
16 Burpees
3 Rope Climb (15 ft)
600 Meter Run
wodwell.com/wod/ralph

REN
7 Rounds for Time 400
meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees

wodwell.com/wod/rahoi

RANKEL
As Many Rounds as
Possible (AMRAP) in 20
minutes 6 Deadlifts (225
lbs)
7 Burpee Pull-Ups
10 Kettlebell Swings (2
pood)
200 Meter Run

If you have a 20-lb. weight

vest or body armor, wear
it.

With a Partner in 35
minutes AMRAP in 30
minutes of:
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100 meter Sprint
Then, 5 minutes to find a
1-rep-max Partner Deadlift
For the AMRAP, have one
partner work while the
other rests, switching after
a full round is completed. If
you're performing without
a partner, rest 60 seconds
between each round, and
find a regular 1-rep-max
deadlift.
wodwell.com/wod/scooter

SERVAIS
For Time 1.5 mile Run

wodwell.com/wod/rene

ROY
5 Rounds For Time 15
Deadlift (225/155 lbs)
20 Box Jumps (24/20 in)
25 Pull-Ups

wodwell.com/wod/rankel
wodwell.com/wod/roy

page 30 of 44

SCOOTER

Then 8 rounds of:

19 Pull-Ups
19 Push-Ups
19 Burpees
Then,
400 meter Sandbag Carry
(heavy)
1-mile Farmers Carry
(45/35 lb dumbbells)

296 BENCHMARK WODS

July 05, 2016

RONEY
4 Rounds For Time 200
Meter Run
11 Thruster (135 lbs)
200 Meter Run
11 Push Press (135 lbs)
200 Meter Run
11 Bench Press (135 lbs)
wodwell.com/wod/roney

SANTORA
3 Round For Reps 1 Minute
Squat Cleans (155 lbs)
1 Minute Shuttle Sprints
(20 ft foward, 20 ft
backwards = 1 rep)
1 Minute Deadlifts (245
lbs)
1 Minute Burpees
1 Minute Jerks (155 lbs)
1 Minute Rest
wodwell.com/wod/santora

SCOTTIE
10 Rounds 10 meter
Farmers Carry (2/1.5 pood)
5 Strict Chin-Ups
10 meter Farmers Carry
(2/1.5 pood)
5 Burpees
5 Deadlifts (265/185 lbs)
Place your deadlift bar 10
meters from your pull-up
bar and do the farmers

page 31 of 44

SCHMALLS
For Time 800 Meter Run

wodwell.com/wod/servais

SHIP

Then 2 Rounds of:

50 Burpees
40 Pull-ups
30 Pistols
20 Kettlebell Swings (1.5
pood/1 pood)
10 Handstand Push-Ups

9 Rounds For Time 7 Squat

Clean (185/135 lbs)
8 Burpee Box Jump (36/30
in)

Then 800 Meter Run

STEPHEN

wodwell.com/wod/schmalls

SEAN
10 Rounds For Time 11
Chest-to-Bar Pull-Ups
22 Front Squat (75 lbs)

wodwell.com/wod/ship

30-25-20-15-10-5 Reps, For

Time GHD Sit-Ups
Back Extensions
Knees-to-Elbows
Romanian Deadlifts (95
lbs)
wodwell.com/wod/stephen

wodwell.com/wod/sean

THE DON
SHAM
7 Rounds For Time 11
Deadlifts (BW)
100 Meter Sprint
wodwell.com/wod/sham

SPEHAR
For Time 100 Thrusters
(135/95 lbs)
100 Chest-to-Bar Pull-Ups
6 mile Run

For Time 66 Deadlifts

(110/75 lbs)
66 Box Jump (24/20 in)
66 Kettlebell swings (1.5/1
pood)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thruster (55/35 lbs)
66 Wall Ball Shots (20/14
lbs)
66 Burpees
66 Double-Unders
wodwell.com/wod/the-don

Partition the thrusters,

296 BENCHMARK WODS

July 05, 2016

carries between the two.

Use kettlebells or
dumbbells for the farmers
carry.
wodwell.com/wod/scottie

SEVERIN
For Time 50 Strict Pull-Ups
100 Hand-Release PushUps
5k Run

pull-ups and run as

needed.
wodwell.com/wod/spehar

T.U.P.
15-12-9-6-3 Reps For Time
Power Cleans (135/95 lbs)
Pull-Ups
Front Squats (135/95 lbs)
Pull-Ups
wodwell.com/wod/t-u-p

If you've got a 20 pound

vest or body armor, wear
it.
wodwell.com/wod/severin

SMYKOWSKI
For Time 6k Run
60 Burpee Pull-Ups
If you've got a 30 pound
vest or body armor, wear
it.
wodwell.com/wod/smykowski

THE SEVEN
7 Rounds For Time 7
Handstand Push-Ups
7 Thrusters (135/95 lbs)
7 Knees-to-Elbows
7 Deadlifts (245/165 lbs)
7 Burpees
7 Kettlebell Swings (2/1.5
pood)
7 Pull-Ups
aka: "The CIA Seven"
wodwell.com/wod/the-seven

STRANGE

TK

8 Rounds For Time 600

Meter Run
11 Weighted Pull-Ups
(1.5/1 pood)
11 Walking Lunges (1.5/1
pood)
11 Thrusters (1.5/1 pood)

As Many Rounds as
Possible (AMRAP) in 20
minutes 8 Strict Pull-Ups
8 Box Jumps (36 in)
12 Kettlebell Swings (2
pood)

page 32 of 44

THOMPSON
10 Rounds For Time 1
Rope Climb (15 ft)
29 Back Squats (95 lbs)
10 Meter Barbell Farmer
Carry (135 lbs)
Begin the Rope Climbs
seated on the floor.
wodwell.com/wod/thompson

TOM
As Many Rounds as
Possible (AMRAP) in 25
minutes 7 Muscle-Ups
11 Thrusters (155/105 lbs)
14 Toes-to-Bar
wodwell.com/wod/tom

TREVOR
For Time (Team of Four)
300 Pull-Ups
400 Push-Ups
500 Sit-Ups
600 Air Squats
In a team of four, two
people may work at a time.
Reps are cumulative for all
team members. All reps of
each movement must be
completed before moving
on to the next movement
(i.e. finish all pull-ups
before moving on to the

296 BENCHMARK WODS

July 05, 2016

wodwell.com/wod/strange

wodwell.com/wod/tk

THE LEGEND

TOMMY V

For Time 4 Pistols

25 Kettlebell Swings (54/35
lbs)
50 Push-Ups
75 Pull-Ups
50 Push-Ups
25 Kettlebell Swings (54/35
lbs)
4 Pistols

For Time 21 Thrusters

(115/75 lbs)
12 Rope Climbs (15 ft)
15 Thrusters (115/75 lbs)
9 Rope Climbs (15 ft)
9 Thrusters (115/75 lbs)
6 Rope Climbs (15 ft)

wodwell.com/wod/the-legend

TILLMAN
7 Rounds For Time 7
Deadlifts (315/205 lbs)
200 meter Sprint
15 Pull Ups
45 seconds Rest
wodwell.com/wod/tillman

TOMMY MAC
2 Rounds For Time 12
Burpees
12 Thrusters (115/75 lbs)
12 Burpees
12 Power Snatch (115/75
lbs)
12 Burpees
12 Push Jerks (115/75 lbs)
12 Burpees
12 Hang Squat Clean
(115/75 lbs)

page 33 of 44

push-ups).
wodwell.com/wod/trevor

TYLER
5 Rounds For Time 7
Muscle-Ups
21 Sumo-Deadlift High-Pull
(95 lbs)
wodwell.com/wod/tyler

wodwell.com/wod/tommy-v

TUMILSON
8 Rounds, For Time 200
Meter Run
11 Dumbbell Burpee
Deadlifts (60 lbs)
wodwell.com/wod/tumileson

WALSH
4 Rounds For Time 22
Burpee Pull-Ups
22 Back Squats (185 lbs)
200 Meter Run (45 lb plate
overhead)
wodwell.com/wod/walsh

WESTON
5 Rounds For Time 1000
meter Row
200 meter Farmer Carry
(45 lb dumbbells)

WEAVER
4 Round For Time 10 LPull-Ups
15 Push-Ups
15 Chest-to-Bar Pull-Ups
15 Push-Ups
20 Pull-Ups
15 Push-Ups
wodwell.com/wod/weaver

WHITE
5 Rounds For TIme 3 Rope
Climbs (15 ft)
10 Toes-to-Bar
21 Overhead Walking
Lunges (45 lb plate)
400 Meter Run
"White" was the first
female Hero WOD,
published on CrossFit.com
in 2011. The next was
"Jenny," published in 2014.

296 BENCHMARK WODS

July 05, 2016

12 Burpees
12 Overhead Squat
(115/75 lbs)

50 meter Waiter Walk,

Right Arm (45 lb dumbbell)
50 meter Waiter Walk, Left
Arm (45 lb dumbbell)

wodwell.com/wod/tommy-mac
wodwell.com/wod/weston

TULLY
4 Rounds For Time 200
Meter Swim
23 Dumbell Squat Cleans
(40 lbs)
wodwell.com/wod/tully

VIOLA
As Many Rounds as
Possible (AMRAP) in 25
minutes 3, 6, 9, 12, 15, 18
Reps and so on
Thrusters (95 lbs/65 lbs)
Pull-ups
Over the Bar Burpees

WITTMAN
7 Rounds For Time 15
Kettlebell Swings (1.5/1
pood)
15 Power Cleans (95/65
lbs)
15 Box Jumps (24/20 in)

wodwell.com/wod/white

WOEHLKE
3 Rounds, Each for Time 4
Jerks (185/135 lbs)
5 Front Squats (185/135
lbs)
6 Power Cleans (185/135
lbs)
40 Pull-Ups
50 Push-Ups
60 Sit-Ups
3 minutes Rest between
rounds

wodwell.com/wod/wittman
wodwell.com/wod/woehlke

WYK
5 Rounds for Time 5 Front
Squats (225/155 lbs)
5 Rope Climbs (15 ft)
400 meter Run (45/35 lb
plate)

ZEMBIEC
5 Rounds for Time 11 Back
Squats (185/135 lbs)
7 Burpee Pull-Ups (Strict)
400 meter Run

wodwell.com/wod/viola
wodwell.com/wod/wyk

WEIJDT
5 Rounds for Time 19
Chest-to-Bar Pull-Ups
12 Box Jumps (30/24 in)
8 Squat Cleans (165/100
lbs)
wodwell.com/wod/weijdt

ZIMMERMAN
As Many Rounds as
Possible (AMRAP) in 25
minutes 11 Chest-to-Bar
Pull-Ups
2 Deadlifts (315/205lbs)
10 Handstand Push-Ups
wodwell.com/wod/zimmerman

page 34 of 44

During each burpee pull-up

perform a strict push-up,
jump to a bar that is ideally
12 inches above your max
standing reach, and
perform a strict pull-up.
wodwell.com/wod/zembiec

296 BENCHMARK WODS

July 05, 2016

WILLY
3 Rounds For TIme 800
Meter Run
5 Front Squats (225/155
lbs)
200 Meter Run
11 Chest-to-Bar Pull-Ups
400 Meter Run
12 Kettlebell Swings (2/1.5
pood)
wodwell.com/wod/willy

WOOD
5 Rounds For Time 400
Meter Run
10 Burpee Box Jumps (24
in)
10 Sumo-Deadlift High-pull
(95 lbs)
10 Thruster (95 lbs)
1 Minute Rest
aka: "Brett Wood"
wodwell.com/wod/wood

ZEUS
3 Rounds For Time 30 Wall
Ball Shots (20/14 lbs)
30 Sumo Deadlift High-Pull
(75/55 lbs)
30 Box Jump (20 in)
30 Push Presses (75/55 lbs)
30 calorie Row
30 Push-Ups
10 Back Squat

page 35 of 44

296 BENCHMARK WODS

July 05, 2016

(Bodyweight)
wodwell.com/wod/zeus

QUALIFIERS
ECC
QUALIFIERS
15.1

ECC
QUALIFIERS
15.2

ECC
QUALIFIERS
15.3

With a Running Clock As

Many Rounds as Possible
(AMRAP) in 5 Minutes (from
0:00-5:00):
10 Bar-Facing Burpees
15 Thrusters (95/65 lbs)
20 Chest-to-Bar Pull-Ups

With a Running Clock As

Many Rounds as Possible
(AMRAP) in 5 Minutes (from
0:00-5:00)
5 Bar Muscle-Ups
5 Squat Cleans (155/105
lbs)
5 Box Jumps (40/30 lbs)

As Many Rounds as
Possible in 20 minutes 50
Wall Balls (20/14 lbs)
50 Double-Unders
40 Box Jumps (24/20 lbs)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
20 Cleans (145/100 lbs)
20 Jerks (145/100 lbs)
10 Snatches (145/100 lbs)
10 Muscle-Ups

Then, 5 Minutes (from

5:00-10:00) to Establish:
5 Rep Max Low Hang
Snatch
Then, For Time (starting at
10:00):
25 Overhead Squats
(135/95 lbs)
75 Double-Unders
25 calorie Row
75 Double-Unders
25 Overhead Squats
(135/95 lbs)
The WOD has 3 parts. Part
1 starts with a running
clock; Part 2 starts at the

page 36 of 44

Then, 5 Minutes (from

5:00-10:00) to Establish:
Max Load Complex of
1 Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk
Then, For time (starting at
10:00):
18-12-6 Repetitions of
Deadlifts (275/185 lbs)
Strict Handstand Push-Ups
The WOD has 3 parts. Part
1 starts with a running
clock; Part 2 starts at the

If an athlete completes the

10 Muscle-Ups and has
time remaining in the 20
minute cap, begin round 2
starting with the wall balls.
wodwell.com/wod/ecc-qualifiers15-3

GRANITE
GAMES

296 BENCHMARK WODS

July 05, 2016

5:00 mark, Part 3 starts at

the 10:00 mark. Score for
Part 1 is total rounds plus
reps completed under
5:00; score for Part 2 is
heaviest weight
successfully lifted (bar
cannot touch the ground
between reps); score for
part 3 is the time it takes
you to finish the work after
the 10:00 mark (i.e.: if you
finish at 17:00, your score
for part 3 is 7:00).
wodwell.com/wod/ecc-qualifiers15-1

GRANITE
GAMES
QUALIFIERS
15.1
As Many Rounds as
Possible in 10 minutes 5
Hang Squat Cleans
(155/105 lbs)
7 Bar-Facing Burpees
wodwell.com/wod/granitegames-qualifiers-15-1

GRANITE
GAMES
QUALIFIERS
15.4
As Many Rounds as
Possible in 13 minutes 10

page 37 of 44

5:00 mark, Part 3 starts at

the 10:00 mark. Score for
Part 1 is total number of
rounds plus reps
completed under 5
minutes; score for Part 2 is
the weight successfully
lifted for the entire
complex (the bar may not
touch the ground until the
complex is complete);
score for part 3 is the time
it takes you to finish the
work after the 10:00 mark
(i.e.: if you finish at 17:00,
your score for part 3 is
7:00).
wodwell.com/wod/ecc-qualifiers15-2

GRANITE
GAMES
QUALIFIERS
15.2
With a Running Clock 6
Minutes (0:00-6:00) to
Establish:
1 Rep Max Snatch
Then, As Many Rounds as
Possible (AMRAP) in 8
Minutes (6:00-14:00):
30 Double-Unders
15 Chest-to-Bar Pull-ups
30 Double-Unders
15 Toes-to-Bar

QUALIFIERS
15.3
As Many Rounds as
Possible in 17 minutes 50
calorie Row
50 Wall Ball Shots (20/14
lbs)
50 Shoulder to Overhead
(115/85 lbs)
50 Box Jumps (24/20 in)
wodwell.com/wod/granitegames-qualifiers-15-3

GRANITE
GAMES
QUALIFIERS
16.2
As Many Rounds as
Possible in 17 minutes 50
calorie Row
50 Wall Ball Shots (20/14
lbs)
50 Shoulder-to-Overhead
50 Box Jumps (24/20 in)
wodwell.com/wod/granitegames-qualifiers-16-2

GRANITE
GAMES
QUALIFIERS
16.5
As Many Rounds As
Possible (AMRAP) in 14
minutes 70 Double-Unders

296 BENCHMARK WODS

July 05, 2016

Deadlifts (225/155 lbs)

5 Ring Muscle-Ups
10 Deadlifts (255/175 lbs)
5 Ring Muscle-Ups
10 Deadlifts (285/195 lbs)
5 Ring Muscle-Ups
10 Deadlifts (315/215 lbs)
5 Ring Muscle-Ups
10 Deadlifts (345/235 lbs)
5 Ring Muscle-Ups
10 Deadlifts (375/255 lbs)
Max Reps of Ring MuscleUps
wodwell.com/wod/granitegames-qualifiers-15-4

GRANITE
GAMES
QUALIFIERS
16.3
As Many Rounds as
Possible (AMRAP) in 12
minutes 12 Chest-to-Bar
Pull-Ups
8 Deadlifts (245/165 lbs)
12 Handstand Push-Ups
8 Deadlifts (245/165 lbs)
wodwell.com/wod/granitegames-qualifiers-16-3

OPEN 11.1
As Many Reps as Possible
(AMRAP) in 10 minutes 30
Double-Unders
15 Power Snatches (75/55

page 38 of 44

Then, 6 Minutes (14:0020:00) to Establish:

1-Rep Max Snatch
wodwell.com/wod/granitegames-qualifiers-15-2

GRANITE
GAMES
QUALIFIERS
16.1
As Many Rounds as
Possible in 15 minutes 10
Squat Clean-and-Jerks
(135/85 lbs)
15 Bar-Facing Burpees
8 Squat Clean-and-Jerks
(185/115 lbs)
15 Bar-Facing Burpees
6 Squat Clean-and-Jerks
(225/145 lbs)
15 Bar-Facing Burpees
4 Squat Clean-and-Jerks
(275/175 lbs)
15 Bar-Facing Burpees
2 Squat Clean-and-Jerks
(305/200 lbs)
15 Bar-Facing Burpees
Max Reps of Squat Cleanand-Jerks (315/205 lbs)
wodwell.com/wod/granitegames-qualifiers-16-1

GRANITE
GAMES

7 Ring Muscle-Ups
7 Snatches (155/105 lbs)
wodwell.com/wod/granitegames-qualifiers-16-5

OPEN 11.3
As Many Reps as Possible
in 5 minutes Squat Clean
(165/110 lbs)
Jerk (165/110 lbs)
You must complete the
squat clean before moving
on to the jerk and you
must complete the jerk
before moving on to the
next squat clean. If you
miss a jerk you may power
clean the bar to set up
your jerk attempt.
wodwell.com/wod/open-11-3

OPEN 11.6
As Many Reps as Possible
in 7 minutes 3 Thrusters
(100/65 lbs)
3 Chest-to-Bar Pull-ups
6 Thrusters (100/65 lbs)
6 Chest-to-Bar Pull-ups
9 Thrusters (100/65 lbs)
9 Chest-to-Bar Pull-ups
If you complete the round
of 9, complete a round of
12, then go on to 15, etc.
Open 11.6 was repeated in

296 BENCHMARK WODS

July 05, 2016

lbs)
This WOD was repeated as
"Open 14.1."
wodwell.com/wod/open-11-1

OPEN 11.4
As Many Reps as Possible
in 10 minutes 60 Bar
Facing Burpees
30 Overhead Squats
(120/90 lbs)
10 Muscle-Ups
wodwell.com/wod/open-11-4

OPEN 12.2
As Many Reps as Possible
in 10 minutes 30 Snatches
(75/45 lbs)
30 Snatches (135/75 lbs)
30 Snatches (165/100 lbs)
30 Snatches (210/120 lbs)
Continue at this weight
until time is up
wodwell.com/wod/open-12-2

OPEN 12.5
As Many Reps as Possible
in 7 minutes 3 Thrusters
(100/65 lbs)
3 Chest-to-Bar Pull-ups
6 Thrusters (100/65 lbs)
6 Chest-to-Bar Pull-ups
9 Thrusters (100/65 lbs)

page 39 of 44

QUALIFIERS
16.4
For Time
510152015105 Reps
of
Overhead Squats (115/75
lbs)
Toes-to-Bar
wodwell.com/wod/granitegames-qualifiers-16-4

OPEN 11.2
As Many Reps as Possible
in 15 minutes 9 Deadlifts
(155/100 lbs)
12 Push-Ups
15 Box Jumps (24/20 in)

the 2012 CrossFit Games

Open as "Open 12.5"
wodwell.com/wod/open-11-6

OPEN 12.4
As Many Reps as Possible
in 12 minutes 150 Wall
Balls (20/14lbs)
90 Double-Unders
30 Muscle-Ups
If time permits, after
finishing the muscle-ups,
start over from wall balls.
Open 12.4 was repeated
as "Open 13.3"
wodwell.com/wod/open-12-4

wodwell.com/wod/open-11-2

OPEN 13.2
OPEN 11.5
As Many Reps as Possible
in 20 minutes 5 Power
Cleans (145/105 lbs)
10 Toes-To-Bars
15 Wall Balls (20/14 lbs)
(10 ft)
wodwell.com/wod/open-11-5

OPEN 12.3
As Many Reps as Possible
in 18 minutes 15 Box
Jumps (24/20 in)
12 Push Press (115/75 lbs)

As Many Reps as Possible

in 10 minutes 5 Shoulderto-Overheads (115/75 lbs)
10 Deadlifts (115/75 lbs)
15 Box Jumps (24/20 in)
"Shoulder-to-Overhead"
means you start with a
barbell on your shoulders
and move the bar
overhead with your arms
any way you like (ie: strict
press, push press, push
jerk, etc.)
wodwell.com/wod/open-13-2

296 BENCHMARK WODS

July 05, 2016

9 Chest-to-Bar Pull-ups
If you complete the round
of 9, complete a round of
12, then go on to 15, etc.

9 Toes-to-Bar

Open 12.5 is a repeat of /

same as "Open 11.6"

OPEN 13.1

wodwell.com/wod/open-12-5

OPEN 13.3
As Many Reps as Possible
in 12 minutes 150 Wall
Balls (20/14lbs)
90 Double-Unders
30 Muscle-Ups
If time permits, after
finishing the muscle-ups,
start over from wall balls.
Open 13.3 is a repeat
of "Open 12.4"

wodwell.com/wod/open-12-3

As Many Reps as Possible

in 17 minutes 40 Burpees
30 Snatches (75/45 lbs)
30 Burpees
30 Snatches (135/75 lbs)
20 Burpees
30 Snatches (165/100 lbs)
10 Burpees
Snatch (210/120 lbs)- As
Many Reps as Possible
In the case of a tie, the
athlete with the faster time
to finish their last complete
set of Snatches will be
ranked higher.
wodwell.com/wod/open-13-1

wodwell.com/wod/open-13-3

OPEN 14.1
As Many Reps as Possible
(AMRAP) in 10 minutes 30
Double-Unders
15 Power Snatches (75/55
lbs)
This WOD is a repeat of
"Open 11.1."
wodwell.com/wod/open-14-1

page 40 of 44

OPEN 13.4
As Many Reps as Possible
in 7 minutes 3 Clean-andJerks (135/95 lbs)
3 Toes-to-Bars
6 Clean-and-Jerks (135/95
lbs)
6 Toes-to-Bars
9 Clean-and-Jerks (135/95
lbs)
9 Toes-to-Bars
12 Clean-and-Jerks (135/95
lbs)
12 Toes-to-Bars

OPEN 13.5
As Many Reps as Possible
in 4 minutes 15 Thrusters
(100/65 lbs)
15 Chest-to-Bar Pull-ups
If 90 reps (3 rounds) are
completed in under 4
minutes, time extends to 8
minutes. If 180 reps (6
rounds) are completed in
under 8 minutes, time
extends to 12 minutes. Etc.
wodwell.com/wod/open-13-5

OPEN 14.3
As Many Reps as Possible
in 8 minutes 10 Deadlifts
(135/95 lbs)
15 Box Jumps (24/20 in)
15 Deadlifts (185/135 lbs)
15 Box Jumps (24/20 in)
20 Deadlifts (225/155 lbs)
15 Box Jumps (24/20 in)
25 Deadlifts (275/185 lbs)
15 Box Jumps (24/20 in)
30 Deadlifts (315/205 lbs)
15 Box Jumps (24/20 in)
35 Deadlifts (365/225 lbs)
15 Box Jumps (24/20 in)
For the box jumps you may
jump or step up or down as
long as both feet start on
the ground and both feet
end on the box in control.

296 BENCHMARK WODS

July 05, 2016

OPEN 14.4
As Many Rounds and Reps
as Possible in 14 minutes
60 Calorie Row
50 Toes-to-Bars
40 Wall-Ball Shots (20/14
lbs) (10/9 ft target)
30 Cleans (135 lb)
20 Muscle-Ups
If you complete one round,
start again on the rower
and continue the sequence
until time is up. Score is
total repetitions completed
(on the rower 1 calorie = 1
rep).
wodwell.com/wod/open-14-4

OPEN 15.2
For as long as possible
complete in 3 minutes
From 0:00-3:00, 2 rounds
of:
10 Overhead Squats
(95/65lbs)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00, 2 rounds
of:
12 Overhead Squats
(95/65lbs)
12 Chest-to-Bar pull-ups
From 6:00-9:00, 2 rounds
of:
14 Overhead Squats
(95/65lbs)
14 Chest-to-Bar Pull-Ups

page 41 of 44

If you complete the round

of 12, go on to 15. If you
complete 15, go on the 18,
etc.
wodwell.com/wod/open-13-4

OPEN 14.2
For as long as possible
complete in 3 minutes
From 0:00-3:00, 2 rounds
of:
10 Overhead Squats
(95/65lbs)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00, 2 rounds
of:
12 Overhead Squats
(95/65lbs)
12 Chest-to-Bar pull-ups
From 6:00-9:00, 2 rounds
of:
14 Overhead Squats
(95/65lbs)
14 Chest-to-Bar Pull-Ups
Follow the pattern until you
fail to complete both
rounds.
This WOD was repeated as
"Open 15.2"
wodwell.com/wod/open-14-2

OPEN 14.5
21-18-15-12-9-6-3 Reps
For Time Thrusters (95/65
lb)

wodwell.com/wod/open-14-3

OPEN 15.1 &

15.1A
Complete As Many Rounds
as Possible in 9 minutes 15
Toes-to-Bars
10 Deadlifts (115/75 lbs)
5 Snatches (115/75 lbs)
Then, "Open 15.1a": In 6
Minutes
1-Rep-Max Clean-and-Jerk
As soon as the clock
reaches 9 minutes and
Workout 15.1 is complete,
Workout 15.1a will begin
with the same running
clock. The athlete will have
from 9:00 to 15:00 to
complete Workout
15.1a. The same barbell
must be used for both 15.1
and 15.1a. Score for
Workout 15.1 is the total
number of repetitions
completed. Score for
Workout 15.1a is the
weight (in pounds) of the
heaviest successful cleanand-jerk.

wodwell.com/wod/open-15-1

296 BENCHMARK WODS

July 05, 2016

Follow the pattern until you

fail to complete both
rounds.
This WOD is a repeat of
"Open 14.2"
wodwell.com/wod/open-15-2

OPEN 15.5
27-21-15-9 Reps for Time
Row (calories)
Thrusters (95/65 lbs)
wodwell.com/wod/open-15-5

OPEN 16.3
AMRAP in 7 minutes 10
Power Snatches (75/55 lbs)
3 Bar Muscle-Ups

Bar Facing Burpees

Open 14.5 was repeated as
Open 16.5
wodwell.com/wod/open-14-5

OPEN 15.3
As Many Reps as Possible
(AMRAP) in 14 minutes 7
Muscle-Ups
50 Wall Balls (20/14 lbs)
100 Double-Unders
After the last doubleunder, the athlete will
move back to the rings and
begin the next round.
Score will be the total
number of repetitions
completed before the 14minute time cap.

wodwell.com/wod/open-16-3
wodwell.com/wod/open-15-3

OPEN 16.1
AMRAP in 20 Minutes in 20
minutes 25 ft Overhead
Walking Lunges (95/65 lbs)
8 Bar-Facing Burpees
25 ft Overhead Walking
Lunges (95/65 lbs)
8 Chest-to-Bar Pull-Ups
wodwell.com/wod/open-16-1

page 42 of 44

OPEN 15.4
As Many Reps as Possible
(AMRAP) in 8 minutes 3
Handstand Push-Ups
3 Cleans (185/125 lbs)
6 Handstand Push-Ups
3 Cleans (185/125 lbs)
9 Handstand Push-Ups
3 Cleans (185/125 lbs)
12 Handstand Push-Ups
6 Cleans (185/125 lbs)
15 Handstand Push-Ups
6 Cleans (185/125 lbs)
18 Handstand Push-Ups
6 Cleans (185/125 lbs)
21 Handstand Push-Ups
9 Cleans (185/125 lbs)
Etc., following same
pattern until time is up
wodwell.com/wod/open-15-4

OPEN 16.2
AMRAP in 20 minutes
Continue until 4 minutes:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85
lbs)
If completed before 4
minutes, continue until 8
minutes:
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans (185/115
lbs)

296 BENCHMARK WODS

July 05, 2016

OPEN 16.4
AMRAP in 13 minutes 55
Deadlifts (225/155 lbs)
55 Wall-Balls (20/14 lbs)
55 calorie Row
55 Handstand Push-Ups
wodwell.com/wod/open-16-4

If completed before 8
minutes, continue until 12
minutes:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145
lbs)
If completed before 12
minutes, continue until 16
minutes:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175
lbs)
If completed before 16
minutes, continue until 20
minutes:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205
lbs)
Athlete's score will be the
number of reps completed.
Tiebreak is the elapsed
time at which the
athlete completed their las
t set of double-unders.
wodwell.com/wod/open-16-2

OPEN 16.5
21-18-15-12-9-6-3 Reps
For Time Thrusters (95/65
lbs)
Bar-Facing Burpees

page 43 of 44

296 BENCHMARK WODS

July 05, 2016

Open 16.5 was a repeat of

Open 14.5
wodwell.com/wod/open-16-5

page 44 of 44