10 Rounds for Time:
- 10 Walking Lunges
- 10 Push ups
- Do this WOD with a pair of dumbbells. Use a weight that will allow you to do each set of 10 walking lunges unbroken.
- If you are proficient at push ups and can do all 10 rep unbroken, with full lock out at the top and with your chest tapping the ground, then use a set of dumbbells as handles, creating a deficit push up.
Burpee/Sit up Ladder
- Sit ups
21 – 15 – 9
Dumbbell thrusters (use two dumbbells, one each arm) go heavy!
100 Dumbbell thrusters (35/25 lb)
5 Burpees at the top of each minute
Jason Khalipa’s Travel WODs (08" Games Special - http://norcal.vm-host.net/hotel-wods):
Thruster w/45# dumbbells
Darren from CrossFit Mayhem Special:
Run 400 meters (.25 mile)
20 Hang squat cleans @ 35# dumbbells
100 thrusters for time with 45# dumbbells
Notes: Full squat, finish fully locked out overhead.
12 Min AMRAP
7 Dumbbell cleans
7 Dumbbell thrusters
20 Min AMRAP
10 DB push press 50/30
10 KBS 50/30 (use one Dumbbell)
10 Box jumps (or jump over a bench)
18- 15- 12- 9- 6- 3
DB Power clean 50/30
Box jumps (or jump over a bench)
NO EQUIPMENT NEEDED
Only have a short period of time to get in a workout? These workouts don't require any equipment except your own body.
These classic CrossFit workouts serve as benchmarks of performance that athletes and affliates use to test fitness progress periodically. These workouts are one way to measure general fitness. But they also serve as a good test to identify areas that need improvement. Read more about Coach Greg Glassman's philosophy behind "The Girls" at the CrossFit.com Journal article, "Benchmark Workouts" along with the article, "The New Girls".
Just Your Body
No Bars Here
Hero workouts are some of the most intense CrossFit workouts written. They are designed to be intense and performed with all out effort. They are named after fallen heroes of the military and other first responders.
Some popular Hero WODs
The CrossFit Games
The Sport of Fitness. Each year, elite athletes from around the world compete in a series of events that puts their fitness to the test. After a full weekend of events, the winners are crowned, "Fittest on Earth".