357 BENCHMARK WODS
April 26, 2016
TRIBUTES & MORE
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;
here are
some others: CrossFit
Board, CrossFit
Barrington, Central Bucks
page 1 of 44
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 Deadlifts (155/105 lbs)
5 Cleans (155/105 lbs)
4 Snatches (155/105 lbs)
6 Pull-Ups
5 Chest-to-Bar Pull-Ups
4 Bar Muscle-Ups
4 Deadlifts (155/105 lbs)
3 Cleans (155/105 lbs)
2 Snatches (155/105 lbs)
4 Pull-Ups
3 Chest-to-Bar Pull-Ups
2 Bar Muscle-Ups
Athlete will perform 21
reps (8+7+6=21) of
Deadlift/Clean/Snatch then
Pull-Ups/Chest-to-Bar Pull-
Ups/Bar Muscle-Ups; then
15 reps (6+5+4=15); then
9 reps (4+3+2=9).
wodwell.com/wod/21-15-9-
complex
BASELINE
For time 500 Meter Row
AIR FORCE
For Time 20 Thrusters
(95/65 lbs)
20 Sumo Deadlift High-
Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65
lbs)
20 Front Squats (95/65 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. A variant of this
WOD using a heavier
weight is "Top Gun"
wodwell.com/wod/air-force
BEAR
COMPLEX
5 Rounds For Load 7
unbroken sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
357 BENCHMARK WODS
April 26, 2016
CrossFit, CrossFit Amplify.
wodwell.com/wod/12-days-
christmas
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
BEAST 12
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)
wodwell.com/wod/beast-12
page 2 of 44
40 Air Squats 1 Push Press
30 Sit-Ups
20 Push-Ups Each of the 5 movements
10 Pull-Ups is a repetition. Complete all
5 reps for 1 set or
aka: "CrossFit Baseline." sequence. Do this 7 times,
CrossFit recommends you unbroken (without letting
re-test this every 3 go of the bar, or resting it
months. One variant of this on the ground) for 1 round.
WOD substitutes the 500m Complete 5 unbroken
Row with a 400m Run. rounds. Increase the
Times should be weight and rest as needed
comparable either way. between each round. Score
is max weight used for
wodwell.com/wod/baseline your 5th unbroken round.
wodwell.com/wod/bear-complex
BLACK AND
BLUE
BLACKJACK
5 Rounds, for Time 10
Power Cleans (135/95 lbs) For Time 20 Push-Ups, 1
10 Burpees Sit-Ups
19 Push-Ups, 2 Sit-Ups
wodwell.com/wod/black-and-blue 18 Push-Ups, 3 Sit-Ups
...continue this pattern
until...
BROOMSTICK 2 Push-Ups, 19 Sit-Ups
MILE 1 Push-Ups, 20 Sit-Ups
For Time 25 Back Squats Each round consists of 21
25 Front Squats reps (aka: "blackjack") for
25 Overhead Squats a total of 441 reps in the
400 meter Run workout.
25 Shoulder Presses
25 Push Presses wodwell.com/wod/blackjack
25 Push Jerks
400 meter Run
50 Hang Cleans CHRISTINA
400 meter Run
As Many Rounds as
50 Snatches
Possible (AMRAP) in 20
400 meter Run
minutes 9 Pull-ups
9 Squat Cleans (95/65 lbs)
Perform all movements
9 Kettlebell Swings (1.5/1
except the run with a PVC
pood)
357 BENCHMARK WODS
April 26, 2016
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
(95/65 lbs)
15 Back Extensions (25/10
lbs plate)
wodwell.com/wod/brandons-bad-
day
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
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-full-
grace
DAN
4 Rounds for Load and
Time 21 Overhead Squats
400 Meter Run
Athlete selects the weight
page 3 of 44
pipe (or broomstick). An
advanced variant of this
WOD is "PainStorm XII"
(aka: Olympic Bar Mile)
wodwell.com/wod/broomstick-
mile
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
DEATH
BYANYTHING
For Max Rounds Completed
1 Rep in the first minute
2 Rep in the second minute
3 Rep in the third minute
etc.
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
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.
wodwell.com/wod/crossfit-total-ii
DIRTY THIRTY
For Time 30 Box Jumps
(24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26
lbs)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lbs)
30 Back Extensions
30 Wall Balls (20/14 lbs)
357 BENCHMARK WODS
April 26, 2016
for overhead squats. Score
is load and time as pounds
per second (ex: 135/13:05
= 135/785 = .172 lbs/sec).
wodwell.com/wod/dan
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.
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
FRANZILLA
For Time 21 Thrusters
(95/65 lbs)
page 4 of 44
Choose any movement the
prescribed number of
times each minute, until
you can no longer
complete the number of
reps in under one minute.
Score is the last full round
completed.
wodwell.com/wod/death-by-
anything
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
FREDDIES
REVENGE
5 Rounds for Time 5
Shoulder to Overhead
(155/105 lbs)
10 Burpees
Each shoulder-to-overhead
rep may be any type of
jerk or press.
wodwell.com/wod/freddies-
revenge
30 Burpees
30 Double-Unders
wodwell.com/wod/dirty-30
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, Strung-
Out Backwards and
Upside-Down Fran
wodwell.com/wod/frantasy-land
FRELEN
5 Rounds for Time 800m
Run
15 Dumbbell Thrusters
(45/35 lbs)
15 Pull-Ups
wodwell.com/wod/frelen
HITMAN
3 Rounds For Time 10 Back
Squats (225/155 lbs)
357 BENCHMARK WODS
April 26, 2016

21 Pull-Ups 400 meter Run

15 Thrusters (115/75 lbs) GODZILLA
15 Chest-to-Bar Pull-Ups 3 Rounds For Time 1 Bar must be pulled from
9 Thrusters (135/95 lbs) Legless Rope Climb (15 ft) the floor; cannot be on a
9 Bar Muscle-Ups 2 Squat Snatches (225/145 rack. Scale as needed.
lbs)
This is a variant of Fran. 3 Back Squats (365/245 wodwell.com/wod/hitman
Also see: Fractured Fran, lbs)
Heavy Fran, Run and Get 4 Deficit Handstand Push-
Fran, Strung-Out Ups (13/9 in) HOTSHOTS 19
Backwards and Upside- 6 Rounds For Time 30 Air
Down Fran. wodwell.com/wod/godzilla Squats
19 Power Clean (135/95
wodwell.com/wod/franzilla Lb)
HOPE FOR 7 Strict Pull-Ups
KENYA Run 400 meters
G.I. JANE
As Many Rounds as
For Time 100 Burpee Pull- Possible in 12 minutes 50
wodwell.com/wod/hotshots-19
Ups Air Squats
30 Push-Ups
wodwell.com/wod/g-i-jane IVAN THE
15 Pull-Ups
TERRIBLE
wodwell.com/wod/hope-for-kenya For Time 90 Seconds Jump
HOPE
Rope
3 Rounds, For Total Reps in 50 Lunges
17 minutes 1 Minute INCREDIBLE 50 Push-Ups
Burpees HULK 50 Sit Ups
1 Minute Power Snatch 90 Seconds Jump Rope
As Many Reps as Possible
(75/55 lbs) 40 Lunges
(AMRAP) in 20 minutes 5
1 Minute Box Jump (24/20 40 Push-Ups
Deadlifts (115/75 lbs)
in) 40 Sit-Ups
5 Hang Power Cleans
1 Minute Thruster (75/55 90 Seconds Jump Rope
(115/75 lbs)
lbs) 30 Lunges
5 Front Squats (115/75 lbs)
1 Minute Chest-to-Bar Pull- 30 Push-Ups
5 Push Press (115/75 lbs)
Ups 30 Sit-Ups
5 Back Squat (115/75 lbs)
1 Minute Rest 90 Seconds Jump Rope
wodwell.com/wod/incredible-hulk 20 Lunges
aka: "CrossFit for Hope" or 20 Push-Ups
"Hope for Cures" Athlete 20 Sit-Ups
moves from among five 90 Seconds Jump Rope
JONAH LOMU
stations after a minute 10 Lunges
each. After the five-minute For Time 1975 meter Run
10 Push-Ups
round a one-minute break 11 Sandbag Ground-to-
10 Sit-Ups
is allowed before Over-Shoulder (55/45 lbs)

page 5 of 44
357 BENCHMARK WODS
April 26, 2016

repeating. The clock does 11 Thrusters (135/95 lbs) Jump rope is singles.
not reset or stop between 11 Handstand Push-Ups
exercises. On call of 11 Hang Squat Cleans wodwell.com/wod/ivan-terrible
"rotate," the athlete moves (135/95 lbs)
to next station 11 Chest-to-Bar Pull-Ups
immediately. One point is 11 Shoulder-to-Overhead JONESWORTHY
given for each rep, except (135/95 lbs)
on the rower where each 11 Back Squats (135/95 For Time 80 Air Squats
calorie is one point. This lbs) 40 Kettlebell Swings (1.5/1
WOD has the same format 11 Power Cleans (135/95 pood)
as "Fight Gone Bad." lbs) 20 Pull-Ups
37 Wall Balls (20/14 lbs)
wodwell.com/wod/hope 40 Kettlebell Swings (1.5/1 64 Air Squats
Pood) 32 Kettlebell Swings (1.5/1
pood)
HULK HOGAN wodwell.com/wod/jonah-lomu
16 Pull-Ups
Every 2 Minutes in 20
minutes 3 Muscle Ups 50 Air Squats
5 Power Cleans (185/135 KING KONG
25 Kettlebell Swings (1.5/1
lbs) 3 Rounds For Time 1 pood)
7 Burpees Deadlift (455 lbs) 12 Pull-Ups
2 Muscle-Ups
wodwell.com/wod/hulk-hogan 3 Squat Cleans (250 lbs) 32 Air Squats
4 Handstand Push Ups 16 Kettlebell Swings (1.5/1
pood)
JEREMY wodwell.com/wod/king-kong
8 Pull-Ups
21-15-9 Reps For Time
Overhead Squats (95/65 16 Air Squats
lbs) LIFT UP LUKE 8 Kettlebell Swings (1.5/1
Burpees As Many Reps as Possible pood)
(AMRAP) in 5 minutes 4 4 Pull-Ups
wodwell.com/wod/jeremy Power Cleans (155/105 lbs)
24 Double Unders 8 Air Squats
10 Pull-Ups 4 Kettlebell Swings (1.5/1
KIANA pood)
4 Rounds for Time 2 Squat aka: "Luke" for "Lift Up 2 Pull-Ups
Cleans (185/125 lbs) Autism"
15 Push-Ups wodwell.com/wod/jonesworthy
wodwell.com/wod/lift-luke
99 Double Unders
12 Sit-Ups
23 Deadlifts (185/125 lbs) L.A.G.
13 Box Jumps
LINCHPIN TEST
19 Rounds for Time With a
Partner

page 6 of 44
357 BENCHMARK WODS
April 26, 2016
wodwell.com/wod/kiana
LAST ASCENT
5-10-15 Rounds for Time
Back Squats (225/155 lbs)
Box Jumps (20/24 in)
wodwell.com/wod/last-ascent
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
MARK 35
7 Rounds For Time 5 Bench
Press (225/155 lbs)
5 Power Cleans (225/155
lbs)
35 Double-Unders
wodwell.com/wod/mark-35
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 7 of 44
2 Legless Rope Climbs
3
6 American Kettlebell
3 Rounds for Time 21 Wall
Swings (2/1.5p)
Balls (20/14 lbs)
16 GHD Sit-Ups
14 Handstand Push-Ups
7 Deadlifts (315/205 lbs)
Partition the work however
you like.
wodwell.com/wod/linchpin-test-3
wodwell.com/wod/l-a-g
MCFLURRY
For Time 400 meter Run LINCHPIN TEST
21 Cleans (185/135 lbs) 1
21 Pull-Ups
For Time 400 meter Run
400 meter Run
15 Dumbbell Thrusters
21-15-9 Reps of:
(50/35 lbs)
Thrusters (75/55 lbs)
15 Pull-Ups
Pull-Ups
400 meter Run
9 Cleans (185/135 lbs)
400 meter Run
9 Pull-Ups
400 meter Run
21-15-9 Reps of:
wodwell.com/wod/mcflurry Thrusters (75/55 lbs)
Pull-Ups
MIRACLE MILE 400 meter run
For Time 400m Run
wodwell.com/wod/linchpin-test-1
25 Kettlebell Swings (55/35
lbs)
200m Farmers Walk MAMBA
(55,40/35,30 lbs)
As Many Reps as Possible
200m Waiters Walk (40/30
lbs)
(AMRAP) in 18 minutes 5
Ring Muscle-Ups
25 Box Jumps (24/20 in)
8 Power Cleans (185/125
100m Sprint
lbs)
100m Walking Lunge
24 Box Jumps (30/24)
100m Sprint
100m Walking Lunge
wodwell.com/wod/mamba
5 Burpees
400m Run w/ Medicine Ball
(20/14 lbs)
MEGAN
For the farmers walk carry 21-15-9 Rounds for Time
357 BENCHMARK WODS
April 26, 2016

50 Box Jumps (24/20) one kettlebell and one Burpees

50 Wall Climbs dumbbell. For the waiters Kettlebell Swings (1.5/1
50 Knee-to-Elbows walk use only pood)
50 Double-Unders the dumbbell. Double-Unders

*A Kettlebell Tater is a wodwell.com/wod/miracle-mile wodwell.com/wod/megan

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
10 Muscle-Ups
200 meter Run
20 Handstand Push-Ups
300 meter Run
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-three-
girls
PAINSTORM
XII
For Time 400 meter Run
NASTY GIRLS
V2
3 Rounds for Time 50
Pistols (alternating legs)
7 Muscle-Ups
10 Hang Power Cleans
(175/125 lbs)
This is a variant of "Nasty
Girls."
wodwell.com/wod/nasty-girls-v2
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

page 8 of 44
357 BENCHMARK WODS
April 26, 2016

30 Overhead Squats (45/35 50 Back Squats 75 Hang Power Snatch (45

lb bar) 50 Front Squats lbs/35 lbs)
400 meter Run 50 Overhead Squats 200 meter Suitcase Walk
40 Sumo Deadlift High Pull 400 meter Run 50 Kettlebell Swings (1.5
(45/35 lb bar) 50 Shoulder Presses pood/1 pood)
500 meter Run 50 Push Presses 50 Bear Complex (45
50 Pull-Ups 50 Push Jerks lbs/35 lbs)
600 meter Run 400 meter Run 200 meter Waiter Walk
60 Push-Ups 50 Hang Power Cleans 25 Muscle-Ups
700 meter Run 50 Hang Power Snatches 25 Handstand Push-Ups
70 Kettlebell Swings (1/.75 400 meter Run
pood) Pick your own weights for
800 meter Run aka: "Olympic Bar Mile." the carries (Farmers Walk,
80 Burpees Perform all barbell Sandbag Carry, Suitcase
900 meter Run movements with the bar Walk, Waiter Walk).
90 Thrusters (45/35 lb bar) only (45/35 lbs). Perform
1,000 meter Run the run without the bar. wodwell.com/wod/painstorm-x

100 Air Squats This is a variant of

"Broomstick Mile."
wodwell.com/wod/painstorm-xi PAINSTORM
wodwell.com/wod/painstorm-xii XV
7 Rounds for time 10 Man
PAINSTORM Makers
XXI PAINSTORM
20 Dumbbell Deadlifts
For time 30 Burpees
XXIV 30 Single-Arm Dumbbell
30 Deadlifts For Time 100 meter Run Snatches (15 per side)
30 Burpees 50 Burpees 40 Single Overhead Lunges
30 Cleans 200 meter Run (20 per side)
30 Burpees 100 Push-Ups 50 Dumbbell Swings
30 Strict Presses 300 meter Run
30 Burpees 150 Lunges aka: "Dumbbell Hell" Pick
30 Push Presses 400 meter Run your own weight; use same
30 Burpees 200 Air Squats dumbbells throughout.
30 Jerks 300 meter Run
150 Lunges wodwell.com/wod/painstorm-xv
30 Burpees
30 Swings 200 meter Run
30 Burpees 100 Push-Ups
30 Sumo Deadlift HIgh- 100 meter Run PAINSTORM
Pulls 50 Burpees XXVI
30 Burpees For Total Reps in 39
30 Snatches (Left Hand) wodwell.com/wod/painstorm-xxiv
minutes Tabata Thrusters
30 Burpees (95/65 lbs)
30 Snatches (Right Hand) 1 Minute Rest

page 9 of 44
357 BENCHMARK WODS
April 26, 2016
aka: "Burpee Bedlam" Use
one pair of dumbbells
throughout. Choose your
own weight.
wodwell.com/wod/painstorm-xxi
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. 10-24-
14: the day of the
shooting.
wodwell.com/wod/pilchuck
PUKIE
BREWSTER
For Time 150 Burpees
wodwell.com/wod/pukie-brewster
SAGE AT 20
As Many Reps as Possible
(AMRAP) in 20 minutes 20
Thrusters (135 lbs/95 lbs)
20 Pull-ups
20 Burpees
aka: "20-Minute Work
Capacity Test"
wodwell.com/wod/sage-20
page 10 of 44
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
QUARTER
GONE BAD
5 Rounds, For Total Reps in
18 minutes 15 Seconds
Thrusters (135/95 lbs)
45 Seconds Rest
15 Seconds Weighted Pull-
Up (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 three-
minute 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-gone-
bad
SAN FRAN
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 Push-
Ups
1 Minute Rest
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
PR FOR PAT
As Many Rounds as
Possible in 20 minutes 6
Power Cleans (185/135 lbs)
12 Burpees
14 Toes-to-Bar
50 foot Handstand Walk
Scale the Handstand Walk
to 3 Wall-Climbs if
necessary.
357 BENCHMARK WODS
April 26, 2016
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
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 sit-
ups, 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/tabata-
something-else
THE 29
4 Rounds for Time 29
Kettlebell Swings (1.5/1
page 11 of 44
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-fran-
crippler
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
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
wodwell.com/wod/pr-for-pat
RUN AND GET
FRAN
For Time 400m Run
21 Thrusters (90/65 lbs)
21 Pull-Ups
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-deadly-
sins
TABATA FIGHT
GONE BAD
For Reps in 20 minutes
357 BENCHMARK WODS
April 26, 2016
pood)
29 Sit-Ups
29 Box Jumps (24/20 in)
29 Knees-to-Elbows
29 Burpees
wodwell.com/wod/the-29
THE CHIEF
AMRAP in 19 minutes 5
Cycles of 3 Minutes Each
3 Power Cleans (135/95
lbs)
6 Push-Ups
9 Air Squats
Rest 1 Minute Between
Each 3-Minute Cycle
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
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
page 12 of 44
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/tabata-this
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-and-
Press (1/.75 Pood)
(Alternating Arms)
25 Pull-Ups
The entire workout is 300
reps.
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
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
of the 5 movements. This
is a variant of "Fight Gone
Bad."
wodwell.com/wod/tabata-fight-
gone-bad
TEST 3
For Reps in 8 minutes
Tabata Air Squats
Max Muscle Ups
Final score equals lowest
Tabata round score
multiplied by total
number of muscle-ups
completed. Tabata is 20
seconds of work followed
by 10 seconds of rest for 8
intervals (4 minutes).
Tabata score is the least
number of reps performed
in any of the eight intervals
of squats. Rest 10 seconds
357 BENCHMARK WODS
April 26, 2016
the workout is to try for as
many reps as possible of
each exercise, not just
total score.
wodwell.com/wod/ghost
THE QUICK
AND THE DEAD
For Time 3-9-15-21-15-9-3
Deadlifts (205 lbs/135 lbs)
Box Jumps (24 in/20 in)
wodwell.com/wod/quick-dead
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
wodwell.com/wod/twins
TRIPLE 3
For Time 3,000 Meter Row
300 Double-Unders
3 mile Run
wodwell.com/wod/triple-3
WADE
5 Rounds For Time 11 One-
Arm Dumbbell Power
Snatches (50 lbs)
12 One-Arm Dumbbell
page 13 of 44
as possible (AMRAP) in 4
minutes, then rest 1
minute. Start each 4-
minute 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-is-
dead
THE GRINCH
3 Rounds For Time 1
Snatch Balance (315/205
lbs)
2 Back Tucks
3 Cleans (315/205 lbs)
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
RECKONING
For Time 1 mile Run
100 Body Blasters*
1 mile Run
*One Body Blaster consists
of one Burpee, one Pull-Up
then one Knees-to-Elbows.
wodwell.com/wod/reckoning
after the last squat
interval, then begin 4
minutes of muscle-ups.
wodwell.com/wod/test-3
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
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 LONGEST
MILE
4 Rounds for Time 10
Burpees
100 meter Run
10 Air Squats
100 meter Run
357 BENCHMARK WODS
April 26, 2016
Thrusters (50 lbs)
11 Weighted Pull-Ups (50
lbs dumbbell)
Alternate arms on each
snatch and thruster
wodwell.com/wod/wade
page 14 of 44
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-wise-
men
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
10 Push-Ups
100 meter Run
10 Sit-Ups
100 meter Run
wodwell.com/wod/longest-mile
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)
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
357 BENCHMARK WODS
April 26, 2016
THE HEROES
31 HEROES
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)
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 15 of 44
27 Kettlebell Swings (1.5/1
pood)
wodwell.com/wod/victoria
ABBATE ADAMBROWN
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
wodwell.com/wod/abbate
ALEXANDER
5 Rounds for Time 31 Back
Squats (135/95 lbs)
12 Power Cleans (185/135
lbs)
wodwell.com/wod/alexander
B-1
3 Rounds for Time 400
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
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)
wodwell.com/wod/adambrown
ANTHONY
RASPA
For Time 7,425 meter Row
9 Handstand Push-Ups
17 Hang Power Cleans
(135/95 lbs)
19 Pull-Ups
90 Sit-Ups
145 Jumping Jacks
357 BENCHMARK WODS
April 26, 2016
ADRIAN
7 Rounds For Time 3
Forward Rolls
5 Wall Climbs
7 Toes-to-Bar
9 Box Jumps (30 in)
wodwell.com/wod/adrian
ARNIE
For Time 21 Turkish Get-
Ups, Right Arm
50 Kettlebell Swings
21 Overhead Squats, Left
Arm
50 Kettlebell Swings
21 Overhead Squats, Right
Arm
50 Kettlebell Swings
21 Turkish Get-Ups, Left
Arm
With a single Kettlebell
(2/1.5 pood)
wodwell.com/wod/arnie
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
BIG SEXY
5 Rounds For Time 6
Deadlifts (315/205 lbs)
6 Burpees
page 16 of 44
meter Run
21 Kettlebell Swings (1.5/1
pood)
15 Knees-to-Elbow
9 Ring Dips
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
wodwell.com/wod/baz
BLAKE
4 Rounds For Time 100
Foot Overhead Walking
Lunge (45/35 lb plate)
30 Box Jumps (24/20 in)
20 Wall Balls Shots (20/14
lb)
10 Handstand Push-Ups
wodwell.com/wod/blake
BRADSHAW
10 Rounds For Time 3
Handstand Push-Ups
6 Deadlift (225 lbs)
12 Pull-Ups
24 Double-Unders
wodwell.com/wod/bradshaw
wodwell.com/wod/anthony-raspa
BADGER
3 Round For Time 30 Squat
Cleans (95 lbs/65 lbs)
30 Pull-Ups
800 Meter Run
wodwell.com/wod/badger
BELL
3 Rounds for Time 21
Deadlifts (185/135 lbs)
15 Pull-Ups
9 Front Squats (185/135
lbs)
wodwell.com/wod/bell
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
BREHM
For Time 10 Rope Climbs
(15 ft)
20 Back Squats (225 lbs)
30 Handstand Push-Ups
40 Calorie Row
wodwell.com/wod/brehm
357 BENCHMARK WODS
April 26, 2016
5 Cleans (225/155 lbs)
5 Chest-to-Bar Pull-Ups
4 Thrusters (155/115 lbs)
4 Muscle-Ups
wodwell.com/wod/big-sexy
BRADLEY
10 Rounds For TIme 100
Meter Sprint
10 Pull-Ups
100 Meter Sprint
10 Burpees
30 Seconds Rest
wodwell.com/wod/bradley
BRENTON
5 Rounds For Time Bear
Crawl (100 ft)
Standing Broad-Jumps (100
ft)
Do three Burpees after
every five broad-jumps. If
you've got a 20 pound vest
or body armor, wear it.
wodwell.com/wod/brenton
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
page 17 of 44
BRIAN
3 Rounds For Time 5 Rope
Climb (15 ft)
25 Back Squat (185 lbs)
wodwell.com/wod/brian
BULL
2 Rounds For Time 200
Double-Unders
50 Overhead Squats (135
lbs)
50 Pull-Ups
1 Mile Run
wodwell.com/wod/bull
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)
BRUCK
4 Rounds For Time 400
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)
12 Box Jumps (24 in)
357 BENCHMARK WODS
April 26, 2016

CAPOOT 20 Bench Press (135 lbs) 12 Sumo Deadlift High-Pull

800 Meter Run (95 lbs)
For Time 100 Push-Ups
1 Muscle-Up
800 meter Run
wodwell.com/wod/collin
75 Push-Ups
wodwell.com/wod/coffey
1,200 meter Run
50 Push-Ups DANIEL
1,600 meter Run DAE HAN
25 Push-Ups For Time 50 Pull-Ups
2,000 meter Run 3 Rounds For Time 800 400 Meter Run
Meter Run (45 lb Barbell) 21 Thrusters (95/65 lbs)
wodwell.com/wod/capoot 3 Rope Climb (15 ft) 800 Meter Run
12 Thrusters (135 lbs) 21 Thrusters (95/65 lbs)
400 Meter Run
COE wodwell.com/wod/dae-han 50 Pull-Ups
10 Rounds For Time 10
wodwell.com/wod/daniel
Thrusters (95 lbs) DEL
10 Ring Push-Ups
For Time 25 Burpees
400 Meter Run (20 lbs/14 DESFORGES
wodwell.com/wod/coe
lbs medicine ball) 5 Rounds For Time 12
25 Weighted Pull-Ups (20 Deadlifts (225/155 lbs)
CRAIN lbs/15 lbs dumbbell) 20 Pull-Ups
400 Meter Run (20 lbs/14 12 Clean-and-Jerks (135/95
2 Rounds For Time 34
lbs medicine ball) lbs)
Push-Ups
25 Handstand Push-Ups 20 Knees-to-Elbows
50 yard Sprint
400 Meter Run (20 lbs/14
34 Deadlifts (135/95 lbs)
lbs medicine ball) wodwell.com/wod/desforges
50 yard Sprint
25 Chest-to-Bar Pull-Ups
34 Box Jumps (24/20 in)
400 Meter Run (20 lbs/14
50 yard Sprint DONNY
lbs medicine ball)
34 Clean-and-Jerks (95/65
25 Burpees 21-15-9-9-15-21 Reps For
lbs)
50 yard Sprint Time Deadlifts (225/155
wodwell.com/wod/del lbs)
34 Burpees
50 yard Sprint Burpees
34 Wall Ball Shots (20/14 DOBOGAI wodwell.com/wod/donny
lbs)
50 yard Sprint 7 Rounds For Time 8
34 Pull-Ups Muscle-Ups
22 Yard Farmer Carry (50 ERIN
50 yard Sprint
lb dumbells) 5 Rounds For Time 15
wodwell.com/wod/crain Dumbbell Split Cleans (40
wodwell.com/wod/dobogai lbs)
21 Pull-Ups

page 18 of 44
357 BENCHMARK WODS
April 26, 2016
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
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
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
FALKEL
As Many Rounds as
Possible (AMRAP) in 25
minutes 8 Handstand
Push-Ups
8 Box Jump (30 in)
1 Rope Climb (15 ft)
page 19 of 44
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
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
(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/feeks
wodwell.com/wod/erin
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 Push-
Ups
25 L-Pull-Ups
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
wodwell.com/wod/glen
357 BENCHMARK WODS
April 26, 2016

wodwell.com/wod/falkel
GALLANT HAMILTON
For Time 1 Mile Run (20 lb) 3 Rounds For Time 1000
FORREST 60 Burpee Pull-Ups Meter Row
800 Meter Run (20 lb) 50 Push-Ups
3 Rounds For Time 20 L-
30 Burpee Pull-Ups 1000 Meter Run
Pull-Ups
400 Meter Run (20 lb) 50 Pull-Ups
30 Toes-to-Bar
15 Burpee Pull-Ups
40 Burpees wodwell.com/wod/hamilton
800 Meter Run wodwell.com/wod/gallant

wodwell.com/wod/forrest
HARPER
GAZA AMRAP in 23 minutes 9
GATOR 5 Rounds for Time 35 Chest-to-Bar Pull-Ups
Kettlebell Swings (1.5/1 15 Power Cleans (135/95
8 Rounds For Time 5 Front
pood) lbs)
Squat (185 lbs)
30 Push-Ups 21 Air Squats
26 Ring Push-Ups
25 Pull-Ups 400 meter Weighted Run
20 Box Jumps (30/24 in) (45/35 lb Plate)
wodwell.com/wod/gator
1 mile Run
wodwell.com/wod/harper
wodwell.com/wod/gaza
GRIFF
For Time 800 Meter Run HOLBROOK
400 Meter Run HALL 10 Rounds For TIme 5
(backwards)
5 Rounds for Time 3 Cleans Thrusters (115 lbs)
800 Meter Run
(225/155 lbs) 10 Pull-Ups
400 Meter Run
200 meter Sprint 100 Meter Sprint
(backwards)
20 Kettlebell Snatches 1 Minute Rest
(1.5/1 pood) (10 each arm)
wodwell.com/wod/griff
2 minutes Rest wodwell.com/wod/holbrook

HAMMER
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/hall
HANSEN
5 Rounds For Time 30
Kettlebell Swing (2 pood)
30 Burpees
30 Glute-ham (GHD) Sit-
Ups
wodwell.com/wod/hansen
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

page 20 of 44
357 BENCHMARK WODS
April 26, 2016

you can't find a partner,

HELTON HIDALGO perform 5 reps of each
3 Rounds For Time 800 For Time 2 Mile Run
meter Run 2 Minutes Rest
30 Dumbbell Squat Cleans 20 Squat Cleans (135 lbs)
(50/35 lbs) 20 Box Jumps (24 in)
30 Burpees 20 Overhead Walking
Lunges (45 lb plate)
wodwell.com/wod/helton 20 Box Jumps (24 in)
20 Squat Cleans (135 lbs)
2 Minutes Rest
HOLLEYMAN 2 Mile Run
30 Rounds For Time 5 Wall
Balls (20/14 lb) If you've got a 20 pound
3 Handstand Push-Ups vest or body armor, wear
1 Power Clean (225/155 it.
lbs)
wodwell.com/wod/hidalgo
wodwell.com/wod/holleyman
HORTMAN
JACK As Many Rounds as
As Many Rounds as Possible (AMRAP) in 45
Possible (AMRAP) in 20 minutes 800 meter Run
minutes 10 Push Press 80 Air Squats
(115 lbs) 8 Muscle-Ups
10 Kettlebell Swings (1.5
wodwell.com/wod/hortman
pood)
10 Box Jumps (24 in)
wodwell.com/wod/jack
JAG 28
For Time 800 Meter Run
28 Kettlebell Swings (2/1.5
JASON pood)
For Time 100 Air Squats 28 Strict Pull-Ups
5 Muscle-Ups 28 Kettlebell Clean-and-
75 Air Squats Jerk (2/1.5 pood)
10 Muscle-Ups 28 Strict Pull-Ups
50 Air Squats 800 Meter Run
15 Muscle-Ups
Use a single kettlebell for
25 Air Squats
the swings; two kettlebells
20 Muscle-Ups
for the clean-and-jerks.
exercise per round and find
a heavy sandbag to carry.
wodwell.com/wod/horton
JARED
4 Rounds For Time 800
Meter Run
40 Pull-Ups
70 Push-Ups
wodwell.com/wod/jared
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
JJ
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)

page 21 of 44
357 BENCHMARK WODS
April 26, 2016
wodwell.com/wod/jason
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
JOHNSON
As Many Rounds as
Possible (AMRAP) in 20
minutes 9 Deadlifts (245
lbs)
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
page 22 of 44
wodwell.com/wod/jag-28
JBO 5 Parallette Handstand
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
JERRY
For Time 1 Mile Run
2000 Meter Row
1 Mile Run
wodwell.com/wod/jerry
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)
6 GHD Sit-Ups
3 Squat Cleans (155/105
lbs)
wodwell.com/wod/jorge
6 Parallette Handstand
Push-Ups (6" Deficit)
6 Squat Cleans (185 lbs)
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)
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.
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
JUSTIN
30-20-10 Reps for Time
Back Squats (Bodyweight)
357 BENCHMARK WODS
April 26, 2016
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
KLEPTO
4 Rounds For Time 27 Box
Jumps (24/20 in)
20 Burpees
11 Squat Cleans (145/100
lbs)
wodwell.com/wod/klepto
LEE
5 Rounds For Time 400
Meter Run
1 Deadlift (345/225 lbs)
3 Squat Clean (185/135
lbs)
5 Push Jerk (185/135 lbs)
3 Muscle-Ups
1 Rope Climb (15 ft)
page 23 of 44
JT (Bodyweight)
21-15-9 Reps For Time
Handstand Push-Ups
Ring Dips
Push-Ups
"JT" was CrossFit's very
first hero WOD.
wodwell.com/wod/jt
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
KUTSCHBACH
7 Rounds For Time 11 Back
Squats (185/135 lbs)
10 Jerks (135/95 lbs)
wodwell.com/wod/kutschbach
LOREDO
6 Rounds For Time 24 Air
Squats
24 Push-Ups
24 Walking Lunges
400 Meter Run
wodwell.com/wod/loredo
Bench Presses
Strict Pull-Ups
wodwell.com/wod/justin
KEVIN A.
HOUSTON
3 Rounds For Time 200
meter Run
50 meter Farmers Walk (35
lbs sandbag, each hand)
10 Burpees
10 meter Bear Crawl
(forward and backwards)
400 meter Run
100 meter Farmers Walk
(35 lbs sandbag, each
hand)
20 Burpees
10 meter Bear Crawl
(forward and backwards)
600 meter Run
150 meter Farmers Walk
(35 lbs sandbag, each
hand)
30 Burpees
30 meter Bear Crawl
(forward and backwards)
If you have a weight vest
wear it (except during the
run).
wodwell.com/wod/kevin-a-
houston
LEDESMA
As Many Rounds as
Possible (AMRAP) in 20
minutes 5 Parallette
Handstand Push-Ups (6"
357 BENCHMARK WODS
April 26, 2016

wodwell.com/wod/lee Deficit)
LUMBERJACK 10 Toes Through Rings
20 15 Medicine Ball Cleans
LUKE For Time 20 Deadlifts (20 lbs)
For Time 400 meter Run (275/185 lbs)
15 Clean and Jerks 400 Meter Run When this WOD was
(155/105 lbs) 20 Kettlebell Swings (2/1.5 published on CrossFit.com
400 meter Run pood) no RX deficit was specified
30 Toes-to-Bars 400 Meter Run for the deficit HSPUs.
400 meter Run 20 Overhead Sqauts We set 6 deficit as a
45 Wall Ball Shots (20/14 (115/75 lbs) benchmark for this Hero
lbs) 400 Meter Run WOD.
400 meter Run 20 Burpees
wodwell.com/wod/ledesma
45 Kettlebell Swings (1.5/1 400 Meter Run
pood) 20 Chest-to-Bar Pull-Ups
400 meter Run 400 Meter Run
30 Ring Dips
LUCE
20 Box Jumps (24/20 in)
400 meter Run 400 Meter Run 3 Rounds For Time 1000
15 Weighted Lunge Steps 20 Dumbbell Squat Cleans Meter Run
(155/105 lbs) (45/35 lbs) 10 Muscle-Ups
400 meter Run 400 Meter Run 100 Air Squats

wodwell.com/wod/luke wodwell.com/wod/lumberjack-20 Wearing a 20 pound vest

MARCO
3 Rounds for Time 21 Pull-
Ups
15 Handstand Push-Ups
9 Thrusters (135/95 lbs)
wodwell.com/wod/marco
MARSTON
AMRAP in 20 minutes 1
Deadlift (405/285 lbs)
10 Toes-to-Bar
15 Bar Facing Burpees
wodwell.com/wod/marston
wodwell.com/wod/luce
MANION
7 Rounds For Time 400
meter Run
29 Back Squat (135/95 lbs)
wodwell.com/wod/manion

MATT B. MAUPIN
MATT 16
5 Rounds For Time 5 4 Rounds for Time 800
Burpees meter Run For Time 16 Deadlifts (275
10 Chest-to-Bar Pull-Ups 49 Push-Ups lbs)
20 Wall Ball Shots (20/14 49 Sit-Ups 16 Hang Power Cleans
lbs) 49 Air Squats (185 lbs)
30 Push-Ups 16 Push Presses (135 lbs)
400 meter Run wodwell.com/wod/maupin 800 meter Run
16 Deadlifts (275 lbs)
16 Hang Power Cleans

page 24 of 44
357 BENCHMARK WODS
April 26, 2016
wodwell.com/wod/matt-b
MCGHEE
As Many Rounds as
Possible (AMRAP) in 30
minutes 5 Deadlift (275
lbs)
13 Push-Ups
9 Box Jumps (24 in)
wodwell.com/wod/mcghee
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
MORRISON
50-40-30-20-10 Reps For
Time Wall Ball Shots (20/14
lbs)
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1
pood)
wodwell.com/wod/morrison
MURPH
For Time 1 Mile Run
100 Pull-Ups
200 Push-Ups
page 25 of 44
(185 lbs)
MEADOWS 16 Push Presses (135 lbs)
For Time 20 Muscle-Ups 800 meter Run
25 Lowers from Inverted 16 Deadlifts (275 lbs)
Hang on the Rings 16 Hang Power Cleans
30 Ring Handstand Push- (185 lbs)
Ups 16 Push Presses (135 lbs)
35 Ring Rows
40 Ring Push-Ups wodwell.com/wod/matt-16
For the 'Lowers' on the
ring, control the MCCLUSKEY
movement, moving slowly, 3 Rounds For TIme 9
with straight body and Muscle-Ups
arms. 15 Burpee Pull-Ups
21 Pull-Ups
wodwell.com/wod/meadows
800 Meter Run
If you've got a twenty
MOORE pound vest or body armor,
As Many Rounds as wear it.
Possible (AMRAP) in 20
minutes 1 Rope Climb (15 wodwell.com/wod/mccluskey
ft)
400 Meter Run
Max Reps Handstand Push- MICHAEL
Ups 3 Rounds For Time 800
Meter Run
wodwell.com/wod/moore 50 Back Extensions
50 Sit-Ups
MOSZER "Michael" was CrossFit's
9 Rounds for Time 300 second hero WOD, after
meter Run "JT"
6 Air Squats
6 Pull-Ups wodwell.com/wod/michael
6 Box Jumps (20/24 in)
6 Burpees
6 Sit-Ups MOOSE
6 Lunges For Time 1,000 meter Row
6 Russian Kettlebell Swings
(53/35 lbs) Then 10 Rounds of:
7 Bar Facing Burpees
If you have a weight vest, 3 Thrusters (95/65 lbs)
357 BENCHMARK WODS
April 26, 2016
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
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
PAUL
5 Rounds For Time 50
Double Unders
35 Knees-to-Elbows
20 Yard Overhead Walk
(185 lbs)
wodwell.com/wod/paul
page 26 of 44
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)
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
OZZY
7 Rounds For Time 11
Deficit Handstand Push-
Then:
1,200 Meter Run (with med
ball (20/14 lbs))
wodwell.com/wod/moose
MR. JOSHUA
Five Rounds for Time 400
Meter Run
30 Glute-Ham (GHD) Sit-
Ups
15 Deadifts (250 lbs)
wodwell.com/wod/mr-joshua
NED
7 Rounds For Time 11 Back
Squats (BW)
1,000 Meter Row
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
PATTON
For Time 25 Deadlifts
357 BENCHMARK WODS
April 26, 2016
PIKE
5 Rounds for Time 20
Thrusters (75/55 lbs)
10 Strict Ring Dips
20 Push-Ups
10 Strict Handstand Push-
Ups
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
If you have a 20-lb. weight
vest or body armor, wear
it.
wodwell.com/wod/rene
RJ
5 Rounds For Time 800
Meter Run
5 Rope Climb (15 ft)
50 Push-Ups
wodwell.com/wod/rj
page 27 of 44
Ups (6/4 in)
1,000 Meter Run
When this WOD was
published on CrossFit.com
no Rx deficit was specified
for the deficit HSPUs.
We set 6" deficit (4" for
females) as a standard for
this Hero WOD.
wodwell.com/wod/ozzy
PAUL 4179
9 Rounds for Time 4 Strict
Pull-Ups
1 Deadlift (275/185 lbs)
7 Burpees
9 Double Unders
100 meter Run
wodwell.com/wod/paul-4179
18 Pull-Ups
PK
5 Rounds for Time 10 Back
Squats (225/155 lbs)
10 Deadlifts (275/185 lbs)
400 meter Sprint
2 minutes Rest
wodwell.com/wod/pk
RANDY
For Time 75 Power
Snatches (75/55 lbs)
wodwell.com/wod/randy
(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
PHEEZY
3 Rounds For Time 5 Front
Squat (165 lbs/105 lbs)
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
wodwell.com/wod/rahoi
357 BENCHMARK WODS
April 26, 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
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
SCOOTER
RICKY
RANKEL
As Many Rounds as
As Many Rounds as
Possible (AMRAP) in 20
Possible (AMRAP) in 20
minutes 10 Pull-Ups
minutes 6 Deadlifts (225
5 Dumbbell Deadlifts (75
lbs)
lbs)
7 Burpee Pull-Ups
8 Push-Press (135 lbs)
10 Kettlebell Swings (2
wodwell.com/wod/ricky
pood)
200 Meter Run
wodwell.com/wod/rankel
ROBBIE
As Many Rounds as
Possible (AMRAP) in 25 RILEY
minutes 8 Freestanding
For Time 1.5 Mile Run
Handstand Push-Ups
150 Burpees
1 L-Sit Rope Climb (15
1.5 Mile Run
foot)
If you've got a weight vest
wodwell.com/wod/robbie
or body armor, wear it.
wodwell.com/wod/riley
ROY
5 Rounds For Time 15

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 (225/155 lbs)
20 Box Jumps (24/20 in)
25 Pull-Ups
wodwell.com/wod/roy
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
ROCKET
As Many Rounds as
Possible (AMRAP) in 30
minutes 50 Meter Swim
10 Push-Ups
15 Air Squats
wodwell.com/wod/rocket
RYAN
5 Rounds For Time 7
Muscle-Ups
21 Burpees
Each Burpee terminates
with a jump 1 foot above
max standing reach

page 28 of 44
357 BENCHMARK WODS
April 26, 2016
deadlift.
wodwell.com/wod/scooter
SERVAIS
For Time 1.5 mile Run
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)
wodwell.com/wod/servais
SHAWN
For Time 5 mile Run
After each 5 minute run
interval:
50 Air Squats
50 Push-Ups
Run in 5-minute intervals,
stopping after each to
perform 50 Air Squats and
50 Push-Ups before
beginning the next 5-
minute run interval.
wodwell.com/wod/shawn
SMALL
3 Rounds For Time 1000
Meter Row
50 Burpees
page 29 of 44
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
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 Push-
Ups
5k Run
If you've got a 20 pound
vest or body armor, wear
it.
wodwell.com/wod/severin
SHIP
9 Rounds For Time 7 Squat
Clean (185/135 lbs)
8 Burpee Box Jump (36/30
in)
wodwell.com/wod/ship
wodwell.com/wod/ryan
SCHMALLS
For Time 800 Meter Run
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 Pistols
20 Kettlebell Swings (1.5
pood/1 pood)
10 Handstand Push-Ups
Then 800 Meter Run
wodwell.com/wod/schmalls
SEAN
10 Rounds For Time 11
Chest-to-Bar Pull-Ups
22 Front Squat (75 lbs)
wodwell.com/wod/sean
SHAM
7 Rounds For Time 11
Deadlifts (BW)
100 Meter Sprint
wodwell.com/wod/sham
SISSON
AMRAP in 20 minutes 1
Rope Climb (15 ft)
5 Burpees
200 meter Run
If you've got a 20-lb. vest
or body armor, wear it.
357 BENCHMARK WODS
April 26, 2016
50 Box Jumps (24 in)
800 Meter Run
wodwell.com/wod/small
STEPHEN
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
TAYLOR
4 Rounds for Time 400
Meter Run
5 Burpee Muscle-Ups
Wear a 20-lb vest or body
armor if you have it.
wodwell.com/wod/taylor
THE LEGEND
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
wodwell.com/wod/the-legend
page 30 of 44
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
STRANGE
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)
wodwell.com/wod/strange
TERRY
For Time 1 mile Run
100 Push-Ups
100 meter Bear Crawl
1 mile Run
100 meter Bear Crawl
100 Push-Ups
1 mile Run
wodwell.com/wod/terry
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
wodwell.com/wod/sisson
SPEHAR
For Time 100 Thrusters
(135/95 lbs)
100 Chest-to-Bar Pull-Ups
6 mile Run
Partition the thrusters,
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
THE DON
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
357 BENCHMARK WODS
April 26, 2016

TILLMAN pood)
7 Pull-Ups THOMPSON
7 Rounds For Time 7
10 Rounds For Time 1
Deadlifts (315/205 lbs)
aka: "The CIA Seven" Rope Climb (15 ft)
200 meter Sprint
29 Back Squats (95 lbs)
15 Pull Ups wodwell.com/wod/the-seven 10 Meter Barbell Farmer
45 seconds Rest
Carry (135 lbs)
wodwell.com/wod/tillman
TK Begin the Rope Climbs
As Many Rounds as seated on the floor.
TOMMY MAC Possible (AMRAP) in 20
minutes 8 Strict Pull-Ups wodwell.com/wod/thompson
2 Rounds For Time 12
8 Box Jumps (36 in)
Burpees
12 Kettlebell Swings (2
12 Thrusters (115/75 lbs)
pood) TOM
12 Burpees
As Many Rounds as
12 Power Snatch (115/75 wodwell.com/wod/tk Possible (AMRAP) in 25
lbs)
minutes 7 Muscle-Ups
12 Burpees
11 Thrusters (155/105 lbs)
12 Push Jerks (115/75 lbs) TOMMY V 14 Toes-to-Bar
12 Burpees
For Time 21 Thrusters
12 Hang Squat Clean wodwell.com/wod/tom
(115/75 lbs)
(115/75 lbs)
12 Rope Climbs (15 ft)
12 Burpees
15 Thrusters (115/75 lbs)
12 Overhead Squat TREVOR
9 Rope Climbs (15 ft)
(115/75 lbs)
9 Thrusters (115/75 lbs) For Time (Team of Four)
6 Rope Climbs (15 ft) 300 Pull-Ups
wodwell.com/wod/tommy-mac
400 Push-Ups
wodwell.com/wod/tommy-v 500 Sit-Ups
TULLY 600 Air Squats

4 Rounds For Time 200 TUMILSON In a team of four, two

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

page 31 of 44
357 BENCHMARK WODS
April 26, 2016
Thrusters (95 lbs/65 lbs)
Pull-ups
Over the Bar Burpees
wodwell.com/wod/viola
WEAVER
4 Round For Time 10 L-
Pull-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.
wodwell.com/wod/white
WILMOT
6 Rounds For Time 50 Air
Squats
25 Ring Dips
wodwell.com/wod/wilmot
page 32 of 44
200 Meter Run (45 lb plate
overhead)
wodwell.com/wod/walsh
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
WHITTEN
5 Rounds For Time 22
Kettlebell Swings (2/1.5
pood)
22 Box Jumps (24/20 in)
400m Run
22 Burpees
22 Wall Ball Shots (20/14
lbs)
wodwell.com/wod/whitten
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/wittman
WYK
5 Rounds for Time 5 Front
Squats (225/155 lbs)
TYLER
5 Rounds For Time 7
Muscle-Ups
21 Sumo-Deadlift High-Pull
(95 lbs)
wodwell.com/wod/tyler
WAR FRANK
3 Rounds For Time 25
Muscle-Ups
100 Air Squats
35 GHD Sit-Ups
wodwell.com/wod/war-frank
WESTON
5 Rounds For Time 1000
meter Row
200 meter Farmer Carry
(45 lb dumbbells)
50 meter Waiter Walk,
Right Arm (45 lb dumbbell)
50 meter Waiter Walk, Left
Arm (45 lb dumbbell)
wodwell.com/wod/weston
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)
357 BENCHMARK WODS
April 26, 2016

5 Rope Climbs (15 ft) 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
(Bodyweight)
wodwell.com/wod/zeus
400 meter Run (45/35 lb
plate)
wodwell.com/wod/wyk
ZIMMERMAN lbs)
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
WOEHLKE
3 Rounds, Each for Time 4
Jerks (185/135 lbs)
5 Front Squats (185/135
6 Power Cleans (185/135
lbs)
40 Pull-Ups
50 Push-Ups
60 Sit-Ups
3 minutes Rest between
rounds
wodwell.com/wod/woehlke
ZEMBIEC
5 Rounds for Time 11 Back
Squats (185/135 lbs)
7 Burpee Pull-Ups (Strict)
400 meter Run
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

THE GIRLS

AMANDA ANGIE ANNIE

9-7-5 Reps For Time For Time 100 Pull-Ups 50-40-30-20-10 Reps For

page 33 of 44
357 BENCHMARK WODS
April 26, 2016
Muscle-Ups
Snatches (135/95 lbs)
wodwell.com/wod/amanda
BARBARA
5 Rounds For Time 20 Pull-
Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Minutes Rest
Time each round. Score is
total time to complete the
workout.
wodwell.com/wod/barbara
CHARLOTTE
21-15-9 Reps, For Time
Overhead Squats (95/65
lbs)
Sumo Deadlift High Pull
(95/65 lbs)
wodwell.com/wod/charlotte
CINDY
As Many Rounds as
Possible (AMRAP) in 20
minutes 5 Pull-Ups
10 Push-Ups
15 Air Squats
See variants Cindy XXX,
Hard Cindy Also related
to Chelsea, Candy, Mary,
Maggie
wodwell.com/wod/cindy
page 34 of 44
100 Push-Ups
100 Sit-Ups
100 Air Squats
Complete all reps of each
exercise before moving to
the next. One variant of
this WOD is Upside-Down
Angie
wodwell.com/wod/angie
BETTY
5 Rounds For Time 12 Push
Press (135 lbs/95 lbs)
20 Box Jumps (24 in/ 20 in)
wodwell.com/wod/betty
CHELSEA 12 Deadlifts (Bodyweight)
Each Minute on the Minute
(EMOM) in 30 minutes 5
Pull-Ups
10 Push-Ups
15 Air Squats
If athlete does not finish
score is total number of
rounds and reps completed
in 30 minutes. If you've
finished the workout
before, add +1 rep to each
exercise (6 pull-ups, 11
push-ups, 16 squats) each
minute, and see how many
rounds you can get in 30
minutes. Related variants
include: Cindy, Candy,
Mary, Maggie
wodwell.com/wod/chelsea
Time Double-Unders
Sit-Ups
wodwell.com/wod/annie
CANDY
5 Rounds for Time 20 Pull-
Ups
40 Push-Ups
60 Air Squats
Related variants: Cindy,
Chelsea, Mary, Maggie
wodwell.com/wod/candy
CHRISTINE
3 Rounds for Time 500
meter Row
21 Box Jumps (24/20 in)
wodwell.com/wod/christine
CLAUDIA
5 Rounds for Time 20
Dumbbell Swings (55 lbs)
400 Meter Run
wodwell.com/wod/claudia
EASY MARY
As Many Rounds as
Possible in 20 minutes 5
Handstand Push-Ups
10 Pull-Ups
25 Air Squats
This is a variant of Mary.
Also related to Special
357 BENCHMARK WODS
April 26, 2016
DIANE
21-15-9 Reps For Time
Deadlift (225/155 lbs)
Handstand Push-Ups
A variant of this
WOD, which
replaces handstand push-u
ps with handstand walks is
"Roaming Diane."
wodwell.com/wod/diane
ELIZABETH
21-15-9 Reps For Time
Squat Cleans (135 lbs/95
lbs)
Ring Dips
wodwell.com/wod/elizabeth
FRAN
21-15-9 Reps For Time
Thrusters (95/65 lbs)
Pull-Ups
Variants include Heavy
Fran, Fractured Fran,
Strung-Out Backwards and
Upside-Down Fran,
Franzilla, Frantasy Land
wodwell.com/wod/fran
HARD CINDY
As Many Rounds as
Possible in 20 minutes 5
Weighted Pull-Ups (35/25
lbs)
10 Push-Ups (with feet on
page 35 of 44
Mary, Candy, Maggie,
CINDY XXX Cindy, Chelsea.
As Many Rounds as
Possible in 20 minutes 10 wodwell.com/wod/easy-mary
Pull-ups
20 Push-ups
30 Air Squats FRACTURED
FRAN
15 Pull-ups 5 Rounds for Time 9
30 Push-ups Thrusters (95/65 lbs)
45 Air Squats 9 Pull-Ups
20 Pull-ups This is a variant of "Fran."
40 Push-ups Although the two variants
60 Air Squats have the same weight and
number of reps (the work
25 Pull-ups is identical), each has a
50 Push-ups different rep scheme. Also
75 Air Squats see: Franzilla, Heavy Fran,
Run and Get Fran, Strung-
30 Pull-ups Out Backwards and
60 Push-ups Upside-Down Fran.
90 Air Squats
wodwell.com/wod/fractured-fran
This is a variant of Cindy
wodwell.com/wod/cindy-xxx GWEN
15-12-9 Reps Clean-and-
DOUBLE Jerk
GRACE Score is weight used for all
For Time 60 Clean and Jerk three unbroken sets. Each
(135/95 lbs) set must be unbroken
(touch and go at floor)
This is a variant of "Grace." only; even a re-grip off the
floor is a foul. Use same
wodwell.com/wod/double-grace load for each set. Rest as
needed between sets.
EVA wodwell.com/wod/gwen
5 Rounds For Time 800
Meter Run
30 Kettlebell Swings (2
pood)
357 BENCHMARK WODS
April 26, 2016
30/24" box)
15 Air Squats (with 45/35
lb plate)
This is a variant of Cindy
wodwell.com/wod/hard-cindy
HELEN
3 Rounds For Time 400
meter Run
21 Kettlebell Swings (1.5/1
pood)
12 Pull-Ups
Start each round with a
400 meter run, then 21-15-
9 rep rounds of Kettlebell
Swings and Pull-Ups.
wodwell.com/wod/helen
KARABEL
10 Rounds for Time 3
Power Snatches (135/95
lbs)
15 Wallball Shots (20/14
lbs)
"Karabel" is a combination
of the benchmark WODs
"Karen" and "Isabel"
wodwell.com/wod/karabel
LINDA (AKA: 3
BARS OF
DEATH)
10-9-8-7-6-5-4-3-2-1 Reps
For Time Deadlift (1.5 BW)
page 36 of 44
30 Pull-Ups
wodwell.com/wod/eva
GRACE
For Time 30 Clean-and-
Jerks (135/95 lbs)
aka: "Amazing Grace."
Power cleans or full cleans
are acceptable. Athlete
may re-set after the clean
or catch the bar in the rack
position for the clean and
push straight into the jerk
without pausing. However
snatches are not allowed.
"Double Grace" is a variant
that doubles the number of
reps. Substitute clean-and-
jerks with snatches and
you get "Isabel."
wodwell.com/wod/grace
HEATHER
3 Rounds For Time 550
meter Row
12 Deadlifts (225/155 lbs)
21 Rings Dips
wodwell.com/wod/heather
ISABEL
For Time 30 Snatches
(135/95 lbs)
Any single-movement
ground-to-overhead is
acceptable (power snatch,
full/squat snatch, split
HEAVY FRAN
15-12-9 Reps For Time
Thrusters (135/95 lbs)
Pull-Ups (45/30 lbs)
For weighted pull-ups,
placing a dumbbell
between the legs above
crossed ankles works. You
can also use a weight vest
or a belt with a kettlebell
between the legs. This is a
variant of Fran. Also see:
Fractured Fran, Franzilla,
Run and Get Fran, Strung-
Out Backwards and
Upside-Down Fran,
Frantasy Land.
wodwell.com/wod/heavy-fran
JACKIE
For Time 1,000 Meter Row
50 Thrusters (45 lbs)
30 Pull-Ups
RX weight is the same for
men and women. One
variant of this WOD, known
as "Running Jackie,"
substitutes Run for the
Row.
wodwell.com/wod/jackie
KELLY
5 Rounds For Time 400
Meter Run
30 Box Jumps (24 in)
30 Wall Ball Shots (20 lb)
357 BENCHMARK WODS
April 26, 2016
Bench Press (BW)
Clean (3/4 BW)
wodwell.com/wod/linda
LYNNE
5 Rounds for Max Reps
Bench Press (BW)
Pull-Ups
wodwell.com/wod/lynne
MARY
As Many Rounds as
Possible (AMRAP) in 20
minutes 5 Handstand
Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Variants include Easy Mary
and Special Mary. Other
Related
WODs: Cindy, Chelsea,
Candy, Maggie.
wodwell.com/wod/mary
NICOLE
As Many Rounds as
Possible (AMRAP) in 20
minutes 400 Meter Run
Max Reps Pull-Ups
Score is total of un-broken
Pull-Ups completed each
round.
wodwell.com/wod/nicole
page 37 of 44
snatch). A variant of this wodwell.com/wod/kelly
WOD that substitutes
clean-and-jerks for
snatches is "Grace." LUCY
5 Rounds for Time 5 Pull-
wodwell.com/wod/isabel ups
10 Burpees
400 Meter Run
KAREN
For Time 150 Wall Ball wodwell.com/wod/lucy
Shots (20/14 lbs)
wodwell.com/wod/karen MARGUERITA
50 Rounds for Time 1
Burpee
LOLA 1 Push-Up
5 Rounds For Time 30 1 Jumping-Jack
Double Unders 1 Sit-Up
20 Knees-to-Elbows 1 Handstand
10 Handstand Push-Ups
wodwell.com/wod/marguerita
wodwell.com/wod/lola
NASTY GIRLS
MAGGIE 3 Rounds For Time 50 Air
5 Rounds for Time 20 Squats
Handstand Push-Ups 7 Muscle-Ups
40 Pull-Ups 10 Hang Power Cleans
60 Pistols (Alternating (135/95 lbs)
Legs)
wodwell.com/wod/nasty-girls
Related
variants: Candy, Cindy,
Chelsea, Mary ROSA
5 Rounds for Time 10
wodwell.com/wod/maggie
Handstand Push-Ups
400 meter Run
NANCY wodwell.com/wod/rosa
5 Rounds For Time 400
Meter Run
15 Overhead Squat (95 STRUNG-OUT,
lbs/65 lbs)
357 BENCHMARK WODS
April 26, 2016
RUNNING
JACKIE
For Time 800 Meter Run
50 Thrusters (45 lbs)
30 Pull-Ups
RX weight is the same for
men and women.
Sometimes this workout is
programmed with a 1,000
Meter Run (based on the
original Jackies 1,000
Meter Row). But the oldest
sources weve found use
an 800 Meter Run. This is a
variant of "Jackie" (1,000
Meter Row instead of Run).
wodwell.com/wod/running-jackie
UPSIDE-DOWN
ANGIE
For Time 100 Air Squats
100 Sit-ups
100 Push-ups
100 Pull-ups
This is a variant of the
original "Angie".
wodwell.com/wod/upside-angie
page 38 of 44
wodwell.com/wod/nancy
BACKWARDS,
AND UPSIDE-
ROAMING DOWN FRAN
DIANE For Time 1200 Meter Run
9 Pull-Ups
21-15-9 Reps for Time
9 Thrusters (95/65 lbs)
Deadlift (225/155 lbs)
Handstand Walk (in
800 Meter Run
meters)
15 Pull-Ups
This WOD is a variant of 15 Thrusters (95/65 lbs)
the classic "Diane," which
involves handstand push- 400 Meter Run
ups instead of 21 Pull-Ups
handstand walks. 21 Thrusters (95/65 lbs)
wodwell.com/wod/roaming-diane This is a variant of Fran.
Also see: Fractured Fran,
Heavy Fran, Run and Get
SPECIAL Fran, Franzilla, Frantasy
Land
MARY
For Time 5 Handstand wodwell.com/wod/strung-
Push-Ups backwards-upside-fran
10 Pistols (Alternating
Legs)
15 Pull-Ups
10 Handstand Push-Ups
20 Pistols (Alternating
Legs)
30 Pull-Ups
15 Handstand Push-Ups
30 Pistols (Alternating
Legs)
45 Pull-Ups
10 Handstand Push-Ups
20 Pistols (Alternating
Legs)
30 Pull-Ups
5 Handstand Push-Ups
357 BENCHMARK WODS
April 26, 2016

10 Pistols (Alternating
Legs)
15 Pull-Ups

All movements strict. This

is a variant of Mary. Also
related to Easy Mary,
Candy, Maggie, Cindy,
Chelsea.

wodwell.com/wod/special-mary

UNCATEGORIZED

MIDLINE
MARCH
3 Rounds for Time 25 GHD
Sit-Ups
50 foot Handstand Walk
50 foot Overhead Walking
Lunge (155/105 lbs)

wodwell.com/wod/midline-march

THE OPEN

OPEN 11.1 OPEN 11.2 OPEN 11.3

As Many Reps as Possible
(AMRAP) in 10 minutes 30
Double-Unders
15 Power Snatches (75/55
lbs)
This WOD was repeated as
"Open 14.1."
As Many Reps as Possible
in 15 minutes 9 Deadlifts
(155/100 lbs)
12 Push-Ups
15 Box Jumps (24/20 in)
wodwell.com/wod/open-11-2
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

page 39 of 44
357 BENCHMARK WODS
April 26, 2016
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 12.1
Complete as Many Reps as
Possible in 7 minutes
Burpees
This workout begins from a
standing position. The
Athlete will move from flat
on the ground to touching
an object with both hands
that is 6 inches above their
max reach.
wodwell.com/wod/open-12-1
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
page 40 of 44
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 12.2
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)
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 12.5 is a repeat of /
same as "Open 11.6"
wodwell.com/wod/open-12-5
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
the 2012 CrossFit Games
Open as "Open 12.5"
wodwell.com/wod/open-11-6
OPEN 12.3
As Many Reps as Possible
in 18 minutes 15 Box
Jumps (24/20 in)
12 Push Press (115/75 lbs)
9 Toes-to-Bar
wodwell.com/wod/open-12-3
OPEN 13.1
As Many Reps as Possible
in 17 minutes 40 Burpees
30 Snatches (75/45 lbs)
357 BENCHMARK WODS
April 26, 2016
OPEN 13.2
As Many Reps as Possible
in 10 minutes 5 Shoulder-
to-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
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)
page 41 of 44
OPEN 13.3 30 Snatches (135/75 lbs)
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-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
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
30 Burpees
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
OPEN 13.4
As Many Reps as Possible
in 7 minutes 3 Clean-and-
Jerks (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
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:
357 BENCHMARK WODS
April 26, 2016
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)
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 clean-
and-jerk.
page 42 of 44
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
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
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)
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 double-
under, the athlete will
357 BENCHMARK WODS
April 26, 2016

wodwell.com/wod/open-15-1 move back to the rings and

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)
OPEN 16.3
begin the next round.
AMRAP in 7 minutes 10
Score will be the total
Power Snatches (75/55 lbs)
number of repetitions
3 Bar Muscle-Ups
completed before the 14-
wodwell.com/wod/open-16-3
minute time cap.
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
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 4
minutes, continue until 8
minutes:
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans (185/115
lbs)

If completed before 8
minutes, continue until 12

page 43 of 44
357 BENCHMARK WODS
April 26, 2016

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

Open 16.5 was a repeat of

Open 14.5

wodwell.com/wod/open-16-5

page 44 of 44