Cindy, well, sort of
20 Rounds for time:
- 5 push ups
- 5 air squats
- 5 sit ups
Short and To the Point
21-15-9 for time:
20 Rounds for time:
This is a spicy one. But you can do it. If push ups are a challenge consider doing them from your knees. Be sure that your elbows are in by your side and not flared out and fully extend at the top of the push up.
All the squats!
200 Air Squats
Coach’s Notes: Don’t be fooled by the fact that there is only one movement in this WOD. Be sure to warm up your quads, hamstrings and hip flexors before starting this WOD. Spend some time finding the depth for the squat with an upright chest without your knees tracking inward. With your feet hip distance apart, begin the WOD. If you are bad at counting, you might try breaking up the 200 reps into manageable sets and tracking each set with poker chips or a whiteboard.
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".