408 Benchmark Wods: Benchmarks & Tributes

408 BENCHMARK WODS
August 27, 2016
BENCHMARKS & TRIBUTES
“12 DAYS OF “1775” “21-15-9

CHRISTMAS” As Many Rounds As COMPLEX”
For Time 1 Sumo Deadlift Possible (AMRAP) in 60 For Time 8 Deadlifts
High-Pull (75/55 lbs) minutes 17 Power Cleans (155/105 lbs)
2 Thrusters (75/55 lbs) (135/95 lbs) 7 Cleans (155/105 lbs)
3 Push Press (75/55 lbs) 75 Air Squats 6 Snatches (155/105 lbs)
4 Power Cleans (75/55 lbs) 8 Pull-Ups
5 Power Snatches (75/55 At the end of each round, 7 Chest-to-Bar Pull-Ups
lbs) unload the barbell and 6 Bar Muscle-Ups
6 Kettlebell Swings (53/35 carry it 200 meters away.
lbs) Return to the plates and 6 Deadlifts (155/105 lbs)
7 Pull-Ups then carry one forward to 5 Cleans (155/105 lbs)
8 Knees-to-Elbows the barbell. Retrieve the 4 Snatches (155/105 lbs)
9 Box Jumps (24/20 in) second plate, carry it 6 Pull-Ups
10 Double Unders forward and reload the 5 Chest-to-Bar Pull-Ups
11 Burpees barbell for the next round. 4 Bar Muscle-Ups
12 Overhead Walking
wodwell.com/wod/1775
Lunges (45/25 lbs Plate) 4 Deadlifts (155/105 lbs)
3 Cleans (155/105 lbs)
aka: "12 Days of CrossFit," 2 Snatches (155/105 lbs)
like the song the “12 Days
“ANNIE, ARE
4 Pull-Ups
of Christmas," complete YOU OK?” 3 Chest-to-Bar Pull-Ups
each exercise in ascending 21-15-9 Reps for Time Row 2 Bar Muscle-Ups
order then work back down (for Calories)
to 1, adding one exercise Thrusters (65/45 lbs) Athlete will perform 21
per round. Like this: 1; 2-1; Medicine Ball Cleans reps (8+7+6=21) of
3-2-1; 4-3-2-1; etc - for a (20/14 lbs) Deadlift/Clean/Snatch then
total of 364 reps. There are Sumo Deadlift High-Pulls Pull-Ups/Chest-to-Bar Pull-
many variations of this (65/45 lbs) Ups/Bar Muscle-Ups; then
WOD and the movements Wall Balls (20/14 lbs) 15 reps (6+5+4=15); then
and weights may be Burpees 9 reps (4+3+2=9).
changed to suit the
athlete. This version is wodwell.com/wod/annie-ok wodwell.com/wod/21-15-9-
from Snoridge CrossFit; complex
page 1 of 58
408 BENCHMARK WODS
August 27, 2016
here are
some others: CrossFit “BEAST 12” “BASELINE”
Board, CrossFit For Time 25 Walking For time 500 Meter Row
Barrington, Central Bucks Lunges 40 Air Squats
CrossFit, CrossFit Amplify. 20 Pull-Ups 30 Sit-Ups
50 Box Jumps (20 in) 20 Push-Ups
wodwell.com/wod/12-days- 20 Double-Unders 10 Pull-Ups
christmas 25 Ring Dips
20 Knees-to-Elbows aka: "CrossFit Baseline."
30 Kettlebell Swings (2/1.5 CrossFit recommends you
“AIR FORCE” pood) re-test this every 3
For Time 20 Thrusters 30 Sit-Ups months. One variant of this
(95/65 lbs) 20 Dumbbell Hang Squat WOD substitutes the 500m
20 Sumo Deadlift High- Cleans (35/25 lbs) Row with a 400m Run.
Pulls (95/65 lbs) 25 Back Extensions Times should be
20 Push Jerks (95/65 lbs) 30 Wall Ball Shots (20/14 comparable either way.
20 Overhead Squats (95/65 lbs)
lbs) 3 Rope Climbs (15ft) wodwell.com/wod/baseline
20 Front Squats (95/65 lbs)
wodwell.com/wod/beast-12
Athlete must do 4 burpees “BLACK AND
at the beginning of every BLUE”
minute, including at the “BRANDON’S 5 Rounds, for Time 10
start of the WOD, before BAD DAY” Power Cleans (135/95 lbs)
moving on to the barbell
3 Rounds for Time 15 10 Burpees
work. Athlete is allowed to
Overhead Squats (95/65
move to the next barbell wodwell.com/wod/black-and-blue
lbs)
skill once an he/she has
15 L-Pull-Ups
completed all 20 reps. If
15 Split Jerks (95/65 lbs)
the minute clock beeps “BROOMSTICK
15 Knees-to-Elbows
during a repetition the
15 Squat Hang Cleans MILE”
athlete will complete their
(95/65 lbs) For Time 25 Back Squats
rep and then start their
15 Back Extensions (25/10 25 Front Squats
4 burpees. A variant of this
lbs plate) 25 Overhead Squats
WOD using a heavier
weight is "Top Gun" 400 meter Run
wodwell.com/wod/brandons-bad-
25 Shoulder Presses
day
wodwell.com/wod/air-force 25 Push Presses
25 Push Jerks
400 meter Run
page 2 of 58
408 BENCHMARK WODS
August 27, 2016
“CINDY FULL OF 50 Hang Cleans

“BEAR 400 meter Run
GRACE”
COMPLEX” 50 Snatches
3 Cycles, For Time: 3 400 meter Run
5 Rounds For Load
Rounds of "Cindy"*
Complete 7 Unbroken Sets
10 Clean-and-Jerks (135/95 Perform all movements
of this Complex:
lbs) except the run with a PVC
1 Power Clean
1 Front Squat pipe (or broomstick). An
*1 round of "Cindy" is 5 advanced variant of this
1 Push Press Pull-Ups, 10 Push-Ups, 15
1 Back Squat WOD is "PainStorm XII"
Air Squats. This workout is (aka: Olympic Bar Mile)
1 Push Press a combination of
"Cindy" and "Grace." Once wodwell.com/wod/broomstick-
Complete all 5 movements
completed the athlete will mile
for 1 repetition of the
have done 9 rounds of
complex. Complete the
"Cindy" and a full "Grace."
complex 7 times, unbroken
“CROSSFIT
(without letting go of the
bar or resting it on the
wodwell.com/wod/cindy-full- TOTAL”
grace
ground) for 1 round. Sum of the Best of Each
Complete 5 unbroken Lift 1 Back Squat
rounds, increasing the “DAN” 1 Shoulder Press
weight and resting as 1 Deadlift
4 Rounds for Load and
needed between each
Time 21 Overhead Squats
round. Score is max weight Athlete gets 3 attempts at
400 Meter Run
used for your 5th unbroken each lift. Weight must
round. increase after each
Athlete selects the weight
successful attempt at each
for overhead squats. Score
wodwell.com/wod/bear-complex movement. Weight may
is load and time as pounds
not be decreased after first
per second (ex: 135/13:05
attempt. A failed rep
= 135/785 = .172 lbs/sec).
“BLACKJACK” counts as an attempt. The
For Time 20 Push-Ups, 1 wodwell.com/wod/dan
CrossFit Total is
Sit-Ups CrossFit's approach to
19 Push-Ups, 2 Sit-Ups testing absolute strength,
18 Push-Ups, 3 Sit-Ups “DREAM deeming these movements
...continue this pattern the "three most effective
CRUSHER”
until... lifts in existence for
As Many Reps as Possible developing and testing
2 Push-Ups, 19 Sit-Ups
in 10 Minutes in 10 functional strength."
1 Push-Ups, 20 Sit-Ups
minutes 6 Thrusters
page 3 of 58
408 BENCHMARK WODS
August 27, 2016
Each round consists of 21 (135/95 lbs) wodwell.com/wod/crossfit-total

reps (aka: "blackjack") for 9 Power Snatches (135/95
a total of 441 reps in the lbs)
workout. 12 Power Cleans (135/95 “DEATH
lbs) BY…ANYTHING”
wodwell.com/wod/blackjack 15 Pull-Ups For Max Rounds Completed
18 American Kettlebell 1 Rep in the first minute
Swings (53/35 lbs) 2 Rep in the second minute
“CHRISTINA” 21 Handstand Push-Ups 3 Rep in the third minute
As Many Rounds as 18 American Kettlebell etc.
Possible (AMRAP) in 20 Swings (53/35 lbs)
minutes 9 Pull-ups 15 Pull-Ups Choose any movement the
9 Squat Cleans (95/65 lbs) 12 Power Cleans (135/95 prescribed number of
9 Kettlebell Swings (1.5/1 lbs) times each minute, until
pood) 9 Power Snatch (135/95 you can no longer
9 Toes-to-Bar lbs) complete the number of
9 Push Press (95/65 lbs) 6 Thrusters (135/95 lbs) reps in under one minute.
9 Burpees Score is the last full round
If athlete completes the completed.
wodwell.com/wod/christina second round of 6
Thrusters under 10 wodwell.com/wod/death-by-
minutes, score is the time anything
“CROSSFIT it took to complete that
TOTAL II” work. Otherwise score is
total number of reps “FAT AMY”
Sum of the Best of Each
completed under 10 For Time 50 Air Squats
Lift 1 Clean
minutes. 10 Burpees
1 Bench Press
1 Overhead Squat 40 Sit-Ups
wodwell.com/wod/dream-crusher
10 Burpees
aka: "The Other Total," this 30 Lunges (alternating
WOD is a variant of legs)
“FILTHY FIFTY” 10 Burpees
"CrossFit Total" Athlete
gets 3 attempts at each For Time 50 Box Jumps 20 Kettlebell Swings (1.5/1
lift. Weight must increase (24/20 in) pood)
after each successful 50 Jumping Pull-Ups 10 Burpees
attempt at each 50 Kettlebell Swings (1/.75 10 meter Bear Crawl
movement. Weight may pood) 10 Burpees
not be decreased after first 50 Walking Lunges 20 Kettlebell Swings (1.5/1
attempt. A failed rep 50 Knees-to-Elbows pood)
50 Push Press (45/35 lbs) 10 Burpees
page 4 of 58
408 BENCHMARK WODS
August 27, 2016
counts as an attempt. 50 Back Extensions 30 Lunges (alternating

Score is the total of max 50 Wall Balls (20/14 lbs) legs)
effort on all three lifts. 50 Burpees 10 Burpees
Clean is from the ground, 50 Double-Unders 40 Sit-Ups
power or full/squat. 10 Burpees
wodwell.com/wod/filthy-50 50 Air Squats
wodwell.com/wod/crossfit-total-ii
wodwell.com/wod/fat-amy
“FREDDY’S
“DIRTY THIRTY” REVENGE”
For Time 30 Box Jumps “FRANTASY
5 Rounds for Time 5
(24/20 in) Shoulder to Overhead LAND”
30 Jumping Pull-Ups (185/135 lbs) For Time 21-15-9 reps of:
30 Kettlebell Swings (35/26 10 Burpees Thrusters (95/65 lbs)
lbs) Pull-Ups
30 Lunges Each shoulder-to-overhead
30 Knees-to-Elbows rep may be any type of 15-12-9 reps of:
30 Push Press (45/35 lbs) jerk or press. Thrusters (115/85 lbs)
30 Back Extensions Chest-to-Bar Pull-Ups
30 Wall Balls (20/14 lbs) wodwell.com/wod/freddys-
30 Burpees revenge
12-9-6 reps of:
30 Double-Unders Thrusters (135/95 lbs)
Bar Muscle-Ups
wodwell.com/wod/dirty-30 “GODZILLA”
3 Rounds For Time 1 This is a variant of Fran.
Legless Rope Climb (15 ft) Also see: Heavy Fran,
“FIGHT GONE 2 Squat Snatches (225/145 Fractured Fran, Franzilla,
BAD” lbs) Run and Get Fran, Strung-
3 Rounds, For Total Reps in 3 Back Squats (365/245 Out Backwards and
17 minutes 1 Minute Wall lbs) Upside-Down Fran
Balls (20/14 lbs) 4 Deficit Handstand Push-
1 Minute Sumo Deadlift Ups (13/9 in) wodwell.com/wod/frantasy-land
High-Pulls (75/55 lbs)

wodwell.com/wod/godzilla
1 Minute Box Jumps (20 in)
1 Minute Push Press (75/55
“FRELEN”
lbs) 5 Rounds for Time 800m
“HOPE FOR Run
1 Minute Row (1 Calorie =
1 Rep) KENYA” 15 Dumbbell Thrusters
1 Minute Rest As Many Rounds as (45/35 lbs)
page 5 of 58
408 BENCHMARK WODS
August 27, 2016
Perform 1 minute of work Possible in 12 minutes 50 15 Pull-Ups

at each of the 5 stations. Air Squats
Move immediately to the 30 Push-Ups wodwell.com/wod/frelen
next station after 1 minute. 15 Pull-Ups
The clock does not reset or
stop between exercises. wodwell.com/wod/hope-for-kenya “HITMAN”
One-minute break is 3 Rounds For Time 10 Back
allowed before repeating Squats (225/155 lbs)
each round. One point is “INCREDIBLE 400 meter Run
given for each rep, except HULK”
on the rower where each As Many Reps as Possible Bar must be pulled from
calorie is one point. (AMRAP) in 20 minutes 5 the floor; cannot be on a
Variants include "Quarter Deadlifts (115/75 lbs) rack. Scale as needed.
Gone Bad" and "Tabata 5 Hang Power Cleans
Fight Gone Bad." (115/75 lbs)
wodwell.com/wod/hitman

wodwell.com/wod/fight-gone-bad
5 Push Press (115/75 lbs)
“HULK HOGAN”
5 Back Squat (115/75 lbs)
Every 2 Minutes in 20
“FRANZILLA” wodwell.com/wod/incredible-hulk minutes 3 Muscle Ups
For Time 21 Thrusters 5 Power Cleans (185/135
(95/65 lbs) lbs)
21 Pull-Ups “JONAH LOMU” 7 Burpees
15 Thrusters (115/75 lbs) For Time 1975 meter Run
15 Chest-to-Bar Pull-Ups Score is total number of
11 Sandbag Ground-to-
9 Thrusters (135/95 lbs) two-minute rounds
Over-Shoulder (55/45 lbs)
9 Bar Muscle-Ups completed, plus number of
11 Thrusters (135/95 lbs)
reps completed in first
11 Handstand Push-Ups
This is a variant of Fran. incomplete round. If you
11 Hang Squat Cleans
Also see: Fractured Fran, finish all 20 rounds your
(135/95 lbs)
Heavy Fran, Run and Get score is 20 (next time add
11 Chest-to-Bar Pull-Ups
Fran, Strung-Out +1 rep to each exercise (4
11 Shoulder-to-Overhead
Backwards and Upside- muscle-ups, 6 power
(135/95 lbs)
Down Fran. cleans, 8 burpees) each
11 Back Squats (135/95
round, and see how many
lbs)
wodwell.com/wod/franzilla rounds you can get in 20
11 Power Cleans (135/95
minutes).
lbs)
37 Wall Balls (20/14 lbs)
wodwell.com/wod/hulk-hogan
40 Kettlebell Swings (1.5/1
page 6 of 58
408 BENCHMARK WODS
August 27, 2016
“G.I. JANE” Pood)

“IVAN THE
For Time 100 Burpee Pull-
wodwell.com/wod/jonah-lomu TERRIBLE”
Ups
For Time 90 Seconds Jump
wodwell.com/wod/g-i-jane Rope
“KIANA” 50 Lunges
4 Rounds for Time 2 Squat 50 Push-Ups
“HOPE” Cleans (185/125 lbs) 50 Sit Ups
15 Push-Ups 90 Seconds Jump Rope
3 Rounds, For Total Reps in
99 Double Unders 40 Lunges
17 minutes 1 Minute
12 Sit-Ups 40 Push-Ups
Burpees
23 Deadlifts (185/125 lbs) 40 Sit-Ups
1 Minute Power Snatch
13 Box Jumps 90 Seconds Jump Rope
(75/55 lbs)
30 Lunges
1 Minute Box Jump (24/20
wodwell.com/wod/kiana 30 Push-Ups
in)
30 Sit-Ups
1 Minute Thruster (75/55
90 Seconds Jump Rope
lbs) “LAST ASCENT” 20 Lunges
1 Minute Chest-to-Bar Pull-
5-10-15 Rounds for Time 20 Push-Ups
Ups
Back Squats (225/155 lbs) 20 Sit-Ups
1 Minute Rest
Box Jumps (20/24 in) 90 Seconds Jump Rope
aka: "CrossFit for Hope" or 10 Lunges
"Hope for Cures" Athlete wodwell.com/wod/last-ascent 10 Push-Ups
moves from among five 10 Sit-Ups
stations after a minute
each. After the five-minute
“LINCHPIN TEST Jump rope is singles.
round a one-minute break 10”
wodwell.com/wod/ivan-terrible
is allowed before 5 Rounds for Time 15 Wall
repeating. The clock does Balls (20/14 lbs)
not reset or stop between 15 Power Cleans (95/65 “JONESWORTHY
exercises. On call of lbs)
"rotate," the athlete moves ”
to next station wodwell.com/wod/linchpin-test- For Time 80 Air Squats
immediately. One point is 10 40 Kettlebell Swings (1.5/1
given for each rep, except pood)
on the rower where each 20 Pull-Ups
calorie is one point. This “LINCHPIN TEST 64 Air Squats
WOD has the same format 2” 32 Kettlebell Swings (1.5/1
as "Fight Gone Bad." 3 Rounds for Time 5 pood)
page 7 of 58
408 BENCHMARK WODS
August 27, 2016
wodwell.com/wod/hope Muscle-Ups 16 Pull-Ups

10 Squat Cleans (135/95 50 Air Squats
lbs) 25 Kettlebell Swings (1.5/1
“ICON 3” 20 Box Jumps (24/20") pood)
For Time 12 Front Squats 12 Pull-Ups
(225/155 lbs) wodwell.com/wod/linchpin-test-2 32 Air Squats
9 Clean-and-Jerks (225/155 16 Kettlebell Swings (1.5/1
lbs) pood)
6 Snatches (225/155 lbs) “LINCHPIN TEST 8 Pull-Ups
5” 16 Air Squats
wodwell.com/wod/icon-3
For Time 20 Back Squats 8 Kettlebell Swings (1.5/1
(225/155 lbs) pood)
2 mile Run 4 Pull-Ups
“JEREMY” 20 Back Squats (225/155 8 Air Squats
21-15-9 Reps For Time lbs) 4 Kettlebell Swings (1.5/1
Overhead Squats (95/65 pood)
lbs) Take barbell from a rack 2 Pull-Ups
Burpees
wodwell.com/wod/linchpin-test-5 wodwell.com/wod/jonesworthy
wodwell.com/wod/jeremy
“LINCHPIN TEST “KING KONG”

“JONNY BOI” 8” 3 Rounds For Time 1
For Time 50 Sit-Ups Deadlift (455/295 lbs)
3 Rounds for Time 21
21 Strict Pull-Ups 2 Muscle-Ups
Deadlifts (185/135 lbs)
21 Push Press (95/65 lbs) 3 Squat Cleans (250/165
7 Overhead Squats
400 meter Run lbs)
(185/135 lbs)
15 Strict Pull-Ups 4 Handstand Push Ups
15 Push Press (115/85 lbs) Use one barbell, no rack
wodwell.com/wod/king-kong
800 meter Run
9 Strict Pull-Ups wodwell.com/wod/linchpin-test-8
9 Push Press (135/105 lbs)
1 Mile Run
“LIFT UP LUKE”
50 Sit-Ups “MAMBA” As Many Reps as Possible
As Many Reps as Possible (AMRAP) in 5 minutes 4
wodwell.com/wod/jonny-boi
(AMRAP) in 18 minutes 5 Power Cleans (155/105 lbs)
Ring Muscle-Ups 24 Double Unders
8 Power Cleans (185/125 10 Pull-Ups
lbs)
aka: "Luke" for "Lift Up
page 8 of 58
408 BENCHMARK WODS
August 27, 2016
“L.A.G.” 24 Box Jumps (30/24″) Autism"

19 Rounds for Time With a
wodwell.com/wod/mamba wodwell.com/wod/lift-luke
Partner
2 Legless Rope Climbs
6 Kettlebell Swings (2/1.5 “MARTIN” “LINCHPIN TEST
pood)
16 GHD Sit-Ups For Time 800 meter Run 11”
For Time 7 Squat Snatch
Partition the work however Then 8 Rounds of: (185/135 lbs)
you like. 8 Push-Ups 11 Muscle-ups
8 Pull-Ups 100 Double-Unders
wodwell.com/wod/l-a-g 8 Air Squats 11 Muscle-Ups
7 Squat Snatch (185/135
Then: lbs)
“LINCHPIN TEST 800 meter Run
1” wodwell.com/wod/linchpin-test-
wodwell.com/wod/martin 11
For Time 400 meter Run
21-15-9 Reps of: “MIAGI” “LINCHPIN TEST

Thrusters (75/55 lbs)
For Time 50 Deadlifts 3”
Pull-Ups
(135/95 lbs) 3 Rounds for Time 21 Wall
50 Double Kettlebell Balls (20/14 lbs)
400 meter Run
Swings (24/16 kg) 14 Handstand Push-Ups
50 Push-Ups 7 Deadlifts (315/205 lbs)
21-15-9 Reps of:
50 Clean-and-Jerks (135/95
lb) wodwell.com/wod/linchpin-test-3
Pull-Ups
50 Pull-Ups
50 Kettlebell Taters*
400 meter run
(24/16 kg) “LINCHPIN TEST
wodwell.com/wod/linchpin-test-1
50 Box Jumps (24/20) 6”
50 Wall Climbs
50 Knee-to-Elbows 4 Rounds for Time 21 Wall
50 Double-Unders Balls (20/14 lbs)
“LINCHPIN TEST 18 Pull-Ups
12” *A Kettlebell Tater is a 15 Kettlebell Swings (1.5/1
For Time 400 meter Run kettlebell swing into a front pood)
15 Clean-and-Jerks (135/95 squat, in which the bell is 12 Handstand Push-ups
lbs) flipped at the top of
3 Rope Climbs (15 ft) wodwell.com/wod/linchpin-test-6
the swing and again at the
page 9 of 58
408 BENCHMARK WODS
August 27, 2016
400 meter Run top of the front squat

12 Clean-and-Jerks (135/95 (video demo). “LINCHPIN TEST
lbs) 9”
2 Rope Climbs wodwell.com/wod/miagi
5 Rounds for Time 50 foot
Handstand Walk
400 meter run 5 Squat Cleans (225/155
9 Clean-and-Jerks (135/95 “NAUTICAL lbs)
lbs) NANCY”
1 Rope Climb 5 Rounds for Time 400 wodwell.com/wod/linchpin-test-9
meter Row
wodwell.com/wod/linchpin-test-
12
15 Overhead Squats (95/65
lbs) “MARATHON
MONDAY”
This is a variant of the
“LINCHPIN TEST 5 Rounds for Time 4 Squat
classic CrossFit WOD Clean-and-Jerks (185/135
4” "Nancy," substituting lbs)
2 Rounds for Time 18 rowing for running. 15 Chest-to-Bar Pull-ups
calorie Row
13 Burpee Lateral Jumps
15 Thrusters (95/65 lbs) wodwell.com/wod/nautical-nancy
Then:
800 meter Run
wodwell.com/wod/linchpin-test-4 “OH NO CURTIS
P” wodwell.com/wod/marathon-
For Time 100 Curtis P's monday
“LINCHPIN TEST
(105 lbs/70 lbs)
7”
4 Rounds for Time 4 Power One Curtis P. comprises “MCFLURRY”
Cleans (205/145 lbs) one Power Clean, one For Time 400 meter Run
4 Front Squats (205/145 Reverse Lunge (each leg), 21 Cleans (185/135 lbs)
lbs) and one Push Press. 21 Pull-Ups
4 Shoulder to Overhead 400 meter Run
(205/145 lbs) wodwell.com/wod/oh-curtis-p 15 Dumbbell Thrusters
(50/35 lbs)
wodwell.com/wod/linchpin-test-7 15 Pull-Ups
“PAINSTORM X” 400 meter Run
For time 200 meter 9 Cleans (185/135 lbs)
“MAKIMBA” Farmers Walk 9 Pull-Ups
15-10-5 Reps for Time 100 Pull-Ups 400 meter Run
Dumbbell Thrusters (10 100 Thrusters (45 lbs/35
page 10 of 58
408 BENCHMARK WODS
August 27, 2016
lbs) lbs) wodwell.com/wod/mcflurry

Air Squats 200 meter Sand Bag Carry
Burpees 75 Burpees
75 Hang Power Snatch (45 “MIRACLE MILE”
wodwell.com/wod/makimba lbs/35 lbs) For Time 400m Run
200 meter Suitcase Walk 25 Kettlebell Swings (55/35
50 Kettlebell Swings (1.5 lbs)
“MARK 35” pood/1 pood) 200m Farmers Walk
7 Rounds For Time 5 Bench 50 Bear Complex (45 (55,40/35,30 lbs)
Press (225/155 lbs) lbs/35 lbs) 200m Waiters Walk (40/30
5 Power Cleans (225/155 200 meter Waiter Walk lbs)
lbs) 25 Muscle-Ups 25 Box Jumps (24/20 in)
35 Double-Unders 25 Handstand Push-Ups 100m Sprint
100m Walking Lunge
wodwell.com/wod/mark-35 Pick your own weights for 100m Sprint
the carries (Farmers Walk, 100m Walking Lunge
Sandbag Carry, Suitcase 5 Burpees
“MEGAN” Walk, Waiter Walk). 400m Run w/ Medicine Ball
21-15-9 Rounds for Time (20/14 lbs)
wodwell.com/wod/painstorm-x
Burpees
Kettlebell Swings (1.5/1 For the farmers walk carry
pood) one kettlebell and one
“PAINSTORM dumbbell. For the waiters
Double-Unders
XV” walk use only
wodwell.com/wod/megan 7 Rounds for time 10 Man the dumbbell.
Makers
wodwell.com/wod/miracle-mile
20 Dumbbell Deadlifts
“NASTY GIRLS 30 Single-Arm Dumbbell
V2” Snatches (15 per side)
40 Single Overhead Lunges
“NEVER
(20 per side) FORGET”
Pistols (alternating legs)
50 Dumbbell Swings 3 Rounds For Time 100
7 Muscle-Ups
10 Hang Power Cleans meter Sandbag Carry
aka: "Dumbbell Hell" Pick (135/90 lbs)
(175/125 lbs)
your own weight; use same 9 Handstand Push-Ups
dumbbells throughout. 11 Overhead Squats
This is a variant of "Nasty
Girls." (115/75 lbs)
wodwell.com/wod/painstorm-xv
wodwell.com/wod/nasty-girls-v2 wodwell.com/wod/never-forget
page 11 of 58
408 BENCHMARK WODS
August 27, 2016
“OGAR” “PAINSTORM “OLAF”

As Many Rounds as XXVI” 5 Rounds for Time 5 Squat
Possible in 14 minutes 3 For Total Reps in 39 Cleans (155 lbs/105 lbs)
Snatches (135/95 lbs) minutes Tabata Thrusters 25 Pushups
1 Muscle-Up (95/65 lbs)
12 Wall Balls (20/14 lbs) 1 Minute Rest wodwell.com/wod/olaf
Tabata Pull-Ups
wodwell.com/wod/ogar
1 Minute Rest
Tabata Cleans (135/95 lbs)
“PAINSTORM
1 Minute Rest XI”
“ONE BAR, Tabata Ring Dips For Time 100 meter Run
THREE GIRLS” 1 Minute Rest 10 Muscle-Ups
21-15-9 Reps for Time Tabata Deadlifts (200/150 200 meter Run
Thrusters (135 lbs/95 lbs) lbs) 20 Handstand Push-Ups
Pull-Ups 1 Minute Rest 300 meter Run
Squat Cleans (135 lbs/95 Tabata Handstand Push- 30 Overhead Squats (45/35
lbs) Ups lb bar)
Ring Dips 1 Minute Rest 400 meter Run
Deadlifts (135 lbs/95 lbs) Tabata Kettlebell Swings 40 Sumo Deadlift High Pull
Handstand Push-Ups (1.5/1 pood) (45/35 lb bar)
1 Minute Rest 500 meter Run
Use the same weight for all Tabata Row 50 Pull-Ups
barbell movements. The 600 meter Run
WOD is a combination of aka: "Tabata-Tastic" 8 60 Push-Ups
the movements from Tabata intervals (20 700 meter Run
"Fran," "Elizabeth," and seconds of work followed 70 Kettlebell Swings (1/.75
"Diane." by 10 seconds of rest) for pood)
each movement, each 800 meter Run
wodwell.com/wod/one-bar-three- followed by 1 minute of 80 Burpees
girls rest. Tabata score for each 900 meter Run
movement is the lowest 90 Thrusters (45/35 lb bar)
number of reps performed 1,000 meter Run
“PAINSTORM in any of the eight 100 Air Squats
XII” intervals. For the row 1
For Time 400 meter Run calorie = 1 rep. wodwell.com/wod/painstorm-xi
50 Back Squats
wodwell.com/wod/painstorm-xxvi
50 Front Squats
50 Overhead Squats
page 12 of 58
408 BENCHMARK WODS
August 27, 2016
400 meter Run “PAINSTORM

50 Shoulder Presses “PR FOR PAT”
XXI”
50 Push Presses As Many Rounds as
50 Push Jerks Possible in 20 minutes 6 For time 30 Burpees
400 meter Run Power Cleans (185/135 lbs) 30 Deadlifts
50 Hang Power Cleans 12 Burpees 30 Burpees
50 Hang Power Snatches 14 Toes-to-Bar 30 Cleans
400 meter Run 50 foot Handstand Walk 30 Burpees
30 Strict Presses
aka: "Olympic Bar Mile." Scale the Handstand Walk 30 Burpees
Perform all barbell to 3 Wall-Climbs if 30 Push Presses
movements with the bar necessary. 30 Burpees
only (45/35 lbs). Perform 30 Jerks
the run without the bar. wodwell.com/wod/pr-for-pat 30 Burpees
This is a variant of 30 Swings
"Broomstick Mile." 30 Burpees
“RHODRI” 30 Sumo Deadlift HIgh-
wodwell.com/wod/painstorm-xii For Time In a Team of 3 Pulls
30 Burpees
5 Rounds Of: 30 Snatches (Left Hand)
“PAINSTORM 33 Power Cleans (80/60 30 Burpees
XXIV” kgs) 30 Snatches (Right Hand)
For Time 100 meter Run 12 Tractor Tire Flips

aka: "Burpee Bedlam" Use
50 Burpees 420 meter Team Run
one pair of dumbbells
200 meter Run throughout. Choose your
100 Push-Ups Then:
own weight.
300 meter Run 129 Burpees
150 Lunges wodwell.com/wod/painstorm-xxi
400 meter Run One partner works at a
200 Air Squats time. Break up the work as
300 meter Run needed (except for the run,
“PILCHUCK”
150 Lunges which is done together). If
you don't have a tire, 6 Rounds For Time 10
200 meter Run
substitute for a heavy Front Squats (225 lbs/155
100 Push-Ups
deadlift. lbs)
100 meter Run
24 Kettlebell Swings (2
50 Burpees
wodwell.com/wod/rhodri pood/1.5 pood)
14 Burpee Box Jump Overs
wodwell.com/wod/painstorm-xxiv
(24 in/20 in)
page 13 of 58
408 BENCHMARK WODS
August 27, 2016
“SAN FRAN 6: the number of victims

“POPEYE” from the shooting. 10-24-
CRIPPLER”
As Many Rounds as 14: the day of the
Possible in 20 minutes 5 For Time 30 Back Squats shooting.
Chest-to-Bar Pull-Ups (Bodyweight)
10 Wall Balls (20/14 lbs) 1,000 meter Row wodwell.com/wod/pilchuck
Back squats are from a
pood)
rack. This is a variant of “PUKIE
the "Crippler" WOD which
wodwell.com/wod/popeye BREWSTER”
involves a 1 mile run
instead of the row. For Time 150 Burpees
“QUARTER wodwell.com/wod/pukie-brewster
wodwell.com/wod/san-fran-
GONE BAD” crippler
5 Rounds, For Total Reps in
18 minutes 15 Seconds “RUN AND GET
Thrusters (135/95 lbs) “SQT” FRAN”
45 Seconds Rest 3 Rounds for Time 10 For Time 400m Run
15 Seconds Weighted Pull- Ground to Overhead (95 21 Thrusters (90/65 lbs)
Up (50 lbs) lbs/65 lbs) 21 Pull-Ups
45 Seconds Rest 200 yard Shuttle Sprint (50 400m Run
15 Seconds Burpees yards there and back, 15 Thrusters (90/65 lbs)
45 Seconds Rest twice) 15 Pull-Ups
400m Run
Move from each of three wodwell.com/wod/sqt 9 Thrusters (90/65 lbs)
stations after 15 seconds
9 Pull-Ups
of work and 45 seconds of
rest. The clock does not “TABATA FIGHT This is a variant of Fran.
reset or stop between GONE BAD” Also see: Fractured Fran,
exercises. This is a three- Heavy Fran, Franzilla,
minute round. On call of For Reps in 20 minutes
Wall Ball (20/14 lbs) (10/9 Strung-Out Backwards and
"rotate", the athletes must Upside-Down Fran,
move to next station ft)
Sumo Deadlift High Pull Frantasy Land
immediately for best score.
One point is given for each (75/55 lbs)
wodwell.com/wod/run-get-fran
rep. This WOD is a variant Box Jump (20 in Box)
of "Fight Gone Bad." Push-Press (75/55 lbs)
Row (for Calories)
“SERENE”
wodwell.com/wod/quarter-gone-
bad Complete 40 intervals (8 For Time 1,000 meter Row
page 14 of 58
408 BENCHMARK WODS
August 27, 2016
consecutive intervals of Then 4 Rounds of:

“SAGE AT 20” each of the movements) of 8 Front Squats (185/135
As Many Reps as Possible 20 seconds of work lbs)
(AMRAP) in 20 minutes 20 followed by 10 seconds of 4 Shoulder-to-Overhead
Thrusters (135 lbs/95 lbs) rest. Each movement is (185/135 lbs)
20 Pull-ups scored by the lowest 15 Pull-Ups
20 Burpees number of reps (calories on
the rower) in each of the 8 Then:
aka: "20-Minute Work intervals. Final score is the 43 Burpees
Capacity Test" total of the scores for each 1 mile Run
of the 5 movements. This
wodwell.com/wod/sage-20 is a variant of "Fight Gone wodwell.com/wod/serene
Bad."
“SEVEN DEADLY wodwell.com/wod/tabata-fight- “STANLEY”

SINS” gone-bad
For Time 50 Deadlifts
For Time 10 Chest-to-Bar (Bodyweight)
Pull-Ups 50 Incline Push-Ups (24/20
“TEST 3”
20 Toes-to-Bars in)
30 Deadlifts (185/135 lbs) For Reps in 8 minutes 50 Box Jumps (24/20 in)
100 Double-Unders Tabata Air Squats 1 mile Run
30 Box Jumps (24/20 in) Max Muscle Ups
20 Burpees Perform incline push-ups
Final score equals lowest with feet on top of a box,
10 Cleans (185/135 lbs)
Tabata round score hands on the floor.
wodwell.com/wod/seven-deadly- multiplied by total
sins number of muscle-ups wodwell.com/wod/stanley
completed. Tabata is 20
seconds of work followed
“STRUNG-OUT, by 10 seconds of rest for 8 “TABATA
BACKWARDS, intervals (4 minutes). SOMETHING
Tabata score is the least
AND UPSIDE- ELSE”
number of reps performed
DOWN FRAN” in any of the eight intervals For Total Reps in 16
For Time 1200 Meter Run of squats. Rest 10 seconds minutes Tabata Pull-Ups
9 Pull-Ups after the last squat Tabata Push-Ups
9 Thrusters (95/65 lbs) interval, then begin 4 Tabata Sit-Ups
minutes of muscle-ups. Tabata Air Squats
800 Meter Run
wodwell.com/wod/test-3 Tabata Interval (20 secs on
15 Pull-Ups
page 15 of 58
408 BENCHMARK WODS
August 27, 2016
15 Thrusters (95/65 lbs) and 10 secs off) for each

“THE 540” movement - for a total of
400 Meter Run For Time 50 Overhead 32 intervals. The first 8
21 Pull-Ups Lunges (45/25 lbs) intervals are pull-ups, the
21 Thrusters (95/65 lbs) 40 Pull-Ups second 8 are push-ups, the
30 Thrusters (95/65 lbs) third 8 intervals are sit-
This is a variant of Fran. 20 Burpees ups, and finally, the last 8
Also see: Fractured Fran, 10 Squat Cleans (135/95 intervals are squats. There
Heavy Fran, Run and Get lbs) is no additional rest
Fran, Franzilla, Frantasy between movements.
Land Use any weighted object Score is the total reps
for the overhead lunges, performed in all of the
wodwell.com/wod/strung- such as a plate or a intervals.
backwards-upside-fran dumbbell.
wodwell.com/wod/tabata-
wodwell.com/wod/the-540 something-else
“TABATA THIS”
For Lowest Reps in 24
minutes Tabata Row “THE CRIPPLER” “THE 29”
1 Minute Rest For Time 30 Back Squats 4 Rounds for Time 29
Tabata Air Squat (225/155 lbs) Kettlebell Swings (1.5/1
1 Minute Rest 1 mile Run pood)
Tabata Pull-Ups 29 Sit-Ups
1 Minute Rest A variant of this WOD is 29 Box Jumps (24/20 in)
Tabata Push-Ups the "San Fran Crippler," 29 Knees-to-Elbows
1 Minute Rest which substitutes a 1,000 29 Burpees
Tabata Sit-ups meter row for the run.
wodwell.com/wod/the-29
For a total of 40 intervals, wodwell.com/wod/crippler
8 Tabata intervals (20
seconds of work followed “THE CHIEF”
by 10 seconds of rest) for “THE LONGEST AMRAP in 19 minutes 5
each movement, each MILE” Cycles of 3 Minutes Each
followed by 1 minute of
4 Rounds for Time 10 3 Power Cleans (135/95
rest. Tabata score for each
Burpees lbs)
movement is the lowest
100 meter Run 6 Push-Ups
number of reps performed
10 Air Squats 9 Air Squats
in any of the eight
100 meter Run
intervals. For the row 1
10 Push-Ups Rest 1 Minute Between
calorie = 1 rep.
100 meter Run Each 3-Minute Cycle
page 16 of 58
408 BENCHMARK WODS
August 27, 2016
wodwell.com/wod/tabata-this 10 Sit-Ups Complete as many

100 meter Run rounds as possible
(AMRAP) in 3 minutes, then
“THE 300” wodwell.com/wod/longest-mile rest 1 minute. Start each
For Time 25 Pull-Ups 3-minute cycle where you
50 Deadlifts (135/95 lbs) left off on the previous
50 Push-Ups “THE TRIPLET” cycle. Repeat for a total of
50 Box Jumps (24/20 in) As Many Rounds as 5 cycles. Count total
50 Floor Wipers Possible (AMRAP) in 10 rounds and reps
50 Kettlebell Clean-and- minutes 6 Squat Cleans completed.
Press (1/.75 Pood) (120 lbs/65 lbs)
(Alternating Arms) 12 Pull-Ups wodwell.com/wod/the-chief
25 Pull-Ups 12 Double Unders
The entire workout is 300 wodwell.com/wod/triplet “THE GHOST”

reps. 6 Rounds for Total Reps in
23 minutes 1 minute of
wodwell.com/wod/the-300 “TOP GUN” Rowing (for calories)
For Time 20 Thrusters 1 minute of Burpees
(135/95 lbs) 1 minute of Double-Unders
“THE CHIEF IS 1 minute Rest
20 Sumo Deadlift High
DEAD” Pulls (135/95 lbs)
AMRAP in 24 minutes 5 20 Push Jerks (135/95 lbs) Score is total reps after all
Cycles of 4 Minutes Each 20 Overhead Squats 6 rounds, but the spirit of
3 Power Cleans (135/95lbs) (135/95 lbs) the workout is to try for as
6 Push-Ups 20 Front Squats (135/95 many reps as possible of
9 Air Squats lbs) each exercise, not just
12 Deadlift total score.
Athlete must do 4 burpees
at the beginning of every wodwell.com/wod/ghost
Rest 1 Minute Between
Each 4-Minute Cycle minute, including at the
start of the WOD, before
Complete as many rounds moving on to the barbell “THE QUICK
as possible (AMRAP) in 4 work. Athlete is allowed to AND THE DEAD”
minutes, then rest 1 move to the next barbell For Time 3-9-15-21-15-9-3
minute. Start each 4- skill once an he/she has Deadlifts (205 lbs/135 lbs)
minute cycle where you completed all 20 reps. If Box Jumps (24 in/20 in)
left off on the previous the minute clock beeps
cycle. Repeat for a total of during a repetition the wodwell.com/wod/quick-dead
5 cycles. Count total athlete will complete their
page 17 of 58
408 BENCHMARK WODS
August 27, 2016
rounds and reps rep and then start their

completed. This is a 4 burpees. This WOD is a “THE TWINS”
variant of "The Chief." variant of "Air Force," Two rounds of each couplet
which is the same workout for time
wodwell.com/wod/the-chief-is- with lighter weight. 750 meter Row
dead 20 Handstand Push-ups
wodwell.com/wod/top-gun
20 Thrusters (115 lbs/75
“THE GRINCH” lbs)
3 Rounds For Time 1 “VOLKSWAGEN” 20 L-Pull-ups
Snatch Balance (315/205 21-15-9 Reps, For Time
lbs) Bench Press (Bodyweight) wodwell.com/wod/twins
2 Back Tucks Pull-Ups
3 Cleans (315/205 lbs)
4 Freestanding Handstand wodwell.com/wod/volkswagen “TRIPLE 3”
Push-Ups For Time 3,000 Meter Row
300 Double-Unders
A back tuck is also known 3 mile Run
as a backflip and, like all
movements, may be wodwell.com/wod/triple-3
scaled.
wodwell.com/wod/the-grinch “WADE”
5 Rounds For Time 11 One-
Arm Dumbbell Power
“THE
Snatches (50 lbs)
RECKONING” 12 One-Arm Dumbbell
For Time 1 mile Run Thrusters (50 lbs)
100 Body Blasters* 11 Weighted Pull-Ups (50
1 mile Run lbs dumbbell)
*One Body Blaster consists Alternate arms on each

of one Burpee, one Pull-Up snatch and thruster
then one Knees-to-Elbows.
wodwell.com/wod/wade
wodwell.com/wod/reckoning
page 18 of 58
408 BENCHMARK WODS
August 27, 2016
“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
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”
page 19 of 58
408 BENCHMARK WODS
August 27, 2016
14 Box Jumps (24/20 in)

12 Sumo Deadlift High
Pulls (95/65 lbs)
12 Burpees
pood)
wodwell.com/wod/victoria
THE HEROES
“31 HEROES” “ABBATE” “ADAMBROWN”

As Many Reps as Possible For Time 1 Mile Run 2 Rounds For Time 24
(AMRAP) in 31 minutes 21 Clean-and-Jerk (155/105 Deadlift (295 lbs)
With a Partner lbs) 24 Box Jumps (24 in)
8 Thrusters (155/105 lbs) 800 Meter Run 24 Wall Ball shots (20 lb)
6 Rope Climbs (15 ft) 21 Clean-and-Jerk (155/105 24 Bench Press (195 lbs)
11 Box Jumps (30/24 in) lbs) 24 Box Jumps (24 in)
1 Mile Run 24 Wall Ball shots (20 lb)
Partner 1 performs the 24 Clean (145 lbs)
workout listed above. wodwell.com/wod/abbate
Partner 2 runs 400 meters wodwell.com/wod/adambrown
with a sandbag (45/25 lbs).
When Partner 2 returns “ALEXANDER”
from the run, Partner 1 will 5 Rounds for Time 31 Back “ANTHONY
grab the sandbag, and Squats (135/95 lbs) RASPA”
begin their 400 meter run, 12 Power Cleans (185/135 For Time 7,425 meter Row
while Partner 2 continues lbs) 9 Handstand Push-Ups
the workout where Partner
17 Hang Power Cleans
1 left off. wodwell.com/wod/alexander
(135/95 lbs)
19 Pull-Ups
wodwell.com/wod/31-heroes
90 Sit-Ups
“B-1” 145 Jumping Jacks
meter Run wodwell.com/wod/anthony-raspa
page 20 of 58
408 BENCHMARK WODS
August 27, 2016
“ADRIAN” 21 Kettlebell Swings (1.5/1

pood) “BADGER”
7 Rounds For Time 3
15 Knees-to-Elbow 3 Round For Time 30 Squat
Forward Rolls
9 Ring Dips Cleans (95 lbs/65 lbs)
5 Wall Climbs
30 Pull-Ups
7 Toes-to-Bar
aka: "B-1 Australian Hero 800 Meter Run
9 Box Jumps (30 in)
WOD"
wodwell.com/wod/badger
wodwell.com/wod/adrian
wodwell.com/wod/b-1
“BECK SOLDO”
“ARNIE” “BAZ” 2 Rounds For Time 6 Squat
For Time 21 Turkish Get-
AMRAP in 30 minutes 30 Clean Thrusters (135/95
Ups, Right Arm
Double Unders lbs)
50 Kettlebell Swings
8 Squat Cleans (155/110 8 Man-Makers (45/30 lb
21 Overhead Squats, Left
lbs) dumbbells)
Arm
11 Hand Release Push-Ups 14 Toes-to-Bar Pull-ups
21 Overhead Squats, Right wodwell.com/wod/baz wodwell.com/wod/beck-soldo
Arm
21 Turkish Get-Ups, Left “BIG SEXY” “BLAKE”
Arm
5 Rounds For Time 6 4 Rounds For Time 100
With a single Kettlebell Deadlifts (315/205 lbs) Foot Overhead Walking
(2/1.5 pood) 6 Burpees Lunge (45/35 lb plate)
5 Cleans (225/155 lbs) 30 Box Jumps (24/20 in)
wodwell.com/wod/arnie 5 Chest-to-Bar Pull-Ups 20 Wall Balls Shots (20/14
4 Thrusters (155/115 lbs) lb)
4 Muscle-Ups 10 Handstand Push-Ups
“BARRAZA”
wodwell.com/wod/big-sexy wodwell.com/wod/blake
As Many Rounds as
minutes 200 Meter Run “BRADLEY” “BRADSHAW”
9 Deadlift (275 lbs)
6 Burpee Bar Muscle-Ups 10 Rounds For TIme 100 10 Rounds For Time 3
Meter Sprint Handstand Push-Ups
wodwell.com/wod/barraza 10 Pull-Ups 6 Deadlift (225 lbs)
100 Meter Sprint 12 Pull-Ups
10 Burpees 24 Double-Unders
30 Seconds Rest
page 21 of 58
408 BENCHMARK WODS
August 27, 2016
wodwell.com/wod/bradley wodwell.com/wod/bradshaw
“BELL”
Deadlifts (185/135 lbs) “BRENTON” “BRIAN”
15 Pull-Ups
5 Rounds For Time Bear 3 Rounds For Time 5 Rope
9 Front Squats (185/135
Crawl (100 ft) Climb (15 ft)
lbs)
Standing Broad-Jumps (100 25 Back Squat (185 lbs)
wodwell.com/wod/bell ft)
wodwell.com/wod/brian
Do three Burpees after
“BOWEN” every five broad-jumps. If
you've got a 20 pound vest “BULGER”
3 Rounds For Time 800 or body armor, wear it. 10 Rounds For Time 150
meter Run
Meter Run
7 Deadlifts (275/185 lbs) wodwell.com/wod/brenton
10 Burpee Pull-Ups
14 Single Arm Kettlebell
Thrusters (1.5/1 pood) (7 “BRUCK”
each arm)
4 Rounds For Time 400 wodwell.com/wod/bulger
Meter Run
24 Back Squat (185 lbs/135
wodwell.com/wod/bowen
lbs) “CAPOOT”
24 Jerk (135 lbs/95 lbs) For Time 100 Push-Ups
“BREHM” 800 meter Run
wodwell.com/wod/bruck
75 Push-Ups
For Time 10 Rope Climbs
1,200 meter Run
(15 ft)
50 Push-Ups
20 Back Squats (225 lbs) “CAMERON” 1,600 meter Run
For Time 50 Walking 25 Push-Ups
40 Calorie Row
Lunges 2,000 meter Run
wodwell.com/wod/brehm
50 Box Jumps (24/20 in) wodwell.com/wod/capoot
25 Triple-Unders
“BROWNWOOD 50 Back Extensions
25 Ring Dips “COE”
DALLAS 5” 50 Knees-to-Elbows 10 Rounds For Time 10
For Time 50 Burpees 25 Wall Ball "2-for-1s" Thrusters (95 lbs)
(20/14 lbs) 10 Ring Push-Ups
Then 5 Rounds of: 50 Sit-Ups
10 Wall Ball (20/14 lbs) 5 Rope Climb (15 ft)
page 22 of 58
408 BENCHMARK WODS
August 27, 2016
10 Shoulder-to-Overhead wodwell.com/wod/cameron wodwell.com/wod/coe

(95/65 lbs)
10 Pull-Ups
10 Box Jumps (24/20 in) “CLOVIS” “CRAIN”
10 Sit-Ups For Time 10 Mile Run 2 Rounds For Time 34
150 Burpee Pull-Ups Push-Ups
Then 800 meter Run 50 yard Sprint
Partition the Run and 34 Deadlifts (135/95 lbs)
wodwell.com/wod/brownwood- Burpee Pull-Ups as needed. 50 yard Sprint
dallas-5
wodwell.com/wod/clovis 50 yard Sprint
“BULL”
lbs)
2 Rounds For Time 200 “COLLIN” 50 yard Sprint
Double-Unders 6 Rounds For TIme 400 34 Burpees
50 Overhead Squats (135 Meter Sandbag Carry (50 50 yard Sprint
lbs) lb) 34 Wall Ball Shots (20/14
50 Pull-Ups 12 Push Press (115 lbs) lbs)
1 Mile Run 12 Box Jumps (24 in) 50 yard Sprint
12 Sumo Deadlift High-Pull 34 Pull-Ups
wodwell.com/wod/bull (95 lbs) 50 yard Sprint
wodwell.com/wod/collin wodwell.com/wod/crain
“CARSE”
21-18-15-12-9-6-3 Reps for
Time Squat Clean (95/65 “DANIEL” “DANNY”
lbs) For Time 50 Pull-Ups As Many Rounds as
Double-Unders 400 Meter Run Possible (AMRAP) in 20
Deadlift (185/135 lbs) 21 Thrusters (95/65 lbs) minutes 30 Box Jumps
Box Jump (24/20 in) 800 Meter Run (24/20 in)
21 Thrusters (95/65 lbs) 20 Push Press (115/75 lbs)
Begin each round with a 50 400 Meter Run 30 Pull-Ups
meter Bear crawl 50 Pull-Ups
wodwell.com/wod/danny
wodwell.com/wod/carse wodwell.com/wod/daniel
“DG”
“COFFEY” “DESFORGES” As Many Rounds as
For Time 800 Meter Run 5 Rounds For Time 12 Possible (AMRAP) in 10
50 Back Squats (135 lbs)
page 23 of 58
408 BENCHMARK WODS
August 27, 2016
50 Bench Press (135 lbs) Deadlifts (225/155 lbs) minutes 8 Toes-to-Bar

800 Meter Run 20 Pull-Ups 8 Dumbbell Thrusters
35 Back Squat (135 lbs) 12 Clean-and-Jerks (135/95 (35/25 lbs)
35 Bench Press (135 lbs) lbs) 12 Dumbbell Walking
800 Meter Run 20 Knees-to-Elbows Lunges (35/25 lbs)
20 Back Squat (135 lbs)
20 Bench Press (135 lbs) wodwell.com/wod/desforges wodwell.com/wod/dg
800 Meter Run
1 Muscle-Up
“DONNY” “DOUBLE DT”
wodwell.com/wod/coffey 21-15-9-9-15-21 Reps For 10 Rounds For Time 12
Time Deadlifts (225/155 Deadlifts (155/105 lbs)
lbs) 9 Hang Power Cleans
“DAE HAN” Burpees (155/105 lbs)
3 Rounds For Time 800 6 Push Jerks (155/105 lbs)
Meter Run (45 lb Barbell) wodwell.com/wod/donny
3 Rope Climb (15 ft) A variant of the Hero WOD
12 Thrusters (135 lbs) "DT." Also see "Heavy DT."
“DT”
wodwell.com/wod/dae-han wodwell.com/wod/double-dt
5 Rounds For Time 12
9 Hang Power Cleans
“DEL” (155/105 lbs)
“DVB”
For Time 25 Burpees 6 Push Jerks (155/105 lbs) For Time 1 mile Run with
400 Meter Run (20 lbs/14 medicine ball (20/14 lbs)
lbs medicine ball) wodwell.com/wod/dt
25 Weighted Pull-Ups (20 Then 8 Rounds of:
lbs/15 lbs dumbbell) 10 Wall Ball Shots (20/14
400 Meter Run (20 lbs/14 “FALKEL” lbs)
lbs medicine ball) As Many Rounds as 1 Rope Climb (15 ft)
25 Handstand Push-Ups Possible (AMRAP) in 25 800 meter Run with
400 Meter Run (20 lbs/14 minutes 8 Handstand medicine ball (20/14 lbs)
lbs medicine ball) Push-Ups
25 Chest-to-Bar Pull-Ups 8 Box Jump (30 in) Then 4 Rounds of:
400 Meter Run (20 lbs/14 1 Rope Climb (15 ft) 10 Wall Ball Shots (20/14
lbs medicine ball) lbs)
25 Burpees wodwell.com/wod/falkel 1 Rope Climb (15 ft)
400 meter Run with
wodwell.com/wod/del medicine ball (20/14 lbs)
page 24 of 58
408 BENCHMARK WODS
August 27, 2016
“FOO” Then 2 Rounds of:

“DOBOGAI” 10 Wall Ball Shots (20/14
As Many Rounds as
7 Rounds For Time 8 lbs)
Possible in 20 minutes 7
Muscle-Ups 1 Rope Climb (15 ft)
Chest-To-Bar Pull-Ups
22 Yard Farmer Carry (50
77 Double-Unders
lb dumbells) wodwell.com/wod/dvb
2 Squat Clean Thrusters
(170/125 lbs)
wodwell.com/wod/dobogai
28 Sit-Ups “FEEKS”
After the clock starts, For Time 2x 100m Shuttle
“DRAGON” Sprint
before beginning the
For Time 5k Run AMRAP portion of the 2 Squat Clean Thrusters
4 minutes to find 4 rep workout, athlete must (65 lb dumbbells)
max Deadlift complete 13 Bench Presses 4x 100m Shuttle Sprint
5k Run (170/125 lbs). 4 Squat Clean Thrusters
4 minutes to find 4 rep (65 lb Dumbbells)
max Push Jerk wodwell.com/wod/foo 6x 100m Shuttle Sprint
6 Squat Clean Thrusters
wodwell.com/wod/dragon (65 lb Dumbbells)
“GARRETT” 8x 100m Shuttle Sprint
3 Rounds For Time 75 Air 8 Squat Clean Thrusters
“ERIN” (65 lb Dumbbells)
Squats
5 Rounds For Time 15 25 Ring Handstand Push- 10x 100m Shuttle Sprint
Dumbbell Split Cleans (40 Ups 10 Squat Clean Thrusters
lbs) 25 L-Pull-Ups (65 lb Dumbbells)
21 Pull-Ups 12x 100m Shuttle Sprint
wodwell.com/wod/garrett 12 Dumbbell Squat Clean
wodwell.com/wod/erin Thrusters (65 lb
Dumbbells)
“GLEN” 14x 100m Shuttle Sprint
“FITCOPS 14 Squat Clean Thrusters
For Time 30 Clean-and-Jerk
DALLAS 5” (65 lb dumbbells)
(135/95 lbs)
16x 100m Shuttle Sprint
For Time 1 mile Run 1 Mile Run
16 Dumbbell Squat Clean
100 Elbow Plank Push-Ups 10 Rope Climb (15 ft)
Thrusters (65 lb
150 Sit-Ups 1 Mile Run
Dumbbells)
100 Burpees 100 Burpees
150 Lunges
wodwell.com/wod/feeks
wodwell.com/wod/glen
Elbow plank push-up demo
page 25 of 58
408 BENCHMARK WODS
August 27, 2016
wodwell.com/wod/fitcops-dallas-5
“HALL” “FORREST”
5 Rounds for Time 3 Cleans 3 Rounds For Time 20 L-
“GALLANT” (225/155 lbs) Pull-Ups
For Time 1 Mile Run (20 lb) 200 meter Sprint 30 Toes-to-Bar
60 Burpee Pull-Ups 20 Kettlebell Snatches 40 Burpees
800 Meter Run (20 lb) (1.5/1 pood) (10 each arm) 800 Meter Run
30 Burpee Pull-Ups 2 minutes Rest
400 Meter Run (20 lb) wodwell.com/wod/forrest
15 Burpee Pull-Ups wodwell.com/wod/hall
wodwell.com/wod/gallant “GATOR”
“HANSEN” 8 Rounds For Time 5 Front
5 Rounds For Time 30 Squat (185 lbs)
“GAZA” Kettlebell Swing (2 pood) 26 Ring Push-Ups
5 Rounds for Time 35 30 Burpees
Kettlebell Swings (1.5/1 30 Glute-ham (GHD) Sit- wodwell.com/wod/gator
pood) Ups
30 Push-Ups
25 Pull-Ups wodwell.com/wod/hansen “GRIFF”
20 Box Jumps (30/24 in) For Time 800 Meter Run
1 mile Run 400 Meter Run
“HELTON” (backwards)
wodwell.com/wod/gaza 3 Rounds For Time 800 800 Meter Run
meter Run 400 Meter Run
30 Dumbbell Squat Cleans (backwards)
“GS 24” (50/35 lbs)
4 Rounds For Time (With a 30 Burpees wodwell.com/wod/griff
Partner) 800 meter Run
50 Wall Balls (20/14 lbs) wodwell.com/wod/helton
50 Burpees “HAMILTON”
50 Pull Ups 3 Rounds For Time 1000
“HOLBROOK” Meter Row
Partner A runs the 800m 10 Rounds For TIme 5 50 Push-Ups
while Partner B completes Thrusters (115 lbs) 1000 Meter Run
50 wall balls. After both 10 Pull-Ups 50 Pull-Ups
partners finish their 100 Meter Sprint
movement, both partners 1 Minute Rest wodwell.com/wod/hamilton
complete 50 alternating
burpees. Once the burpees
page 26 of 58
408 BENCHMARK WODS
August 27, 2016
are completed, move to wodwell.com/wod/holbrook

the pull ups and share the “HARPER”
work as needed. Once the AMRAP in 23 minutes 9
pull ups are completed, the “HORTON” Chest-to-Bar Pull-Ups
partner who ran first 9 Rounds for Time - With a 15 Power Cleans (135/95
moves to the wall balls Partner 9 Bar Muscle-Ups lbs)
while the other runs. 11 Clean-and-Jerks 21 Air Squats
Alternate each round. (155/115 lbs) 400 meter Weighted Run
50 yard Buddy Carry (45/35 lb Plate)
wodwell.com/wod/gs-24
Share the work with your wodwell.com/wod/harper
partner however you
“HAMMER” choose with only one
5 Rounds For Time 5 Power person working at a time. If “HIDALGO”
Clean (135 lbs/95 lbs) you can't find a partner, For Time 2 Mile Run
10 Front Squat (135 lbs/95 perform 5 reps of each 2 Minutes Rest
lbs) exercise per round and find 20 Squat Cleans (135 lbs)
5 Jerk (135 lbs/95 lbs) a heavy sandbag to carry. 20 Box Jumps (24 in)
20 Pull-Ups 20 Overhead Walking
90 Seconds Rest wodwell.com/wod/horton Lunges (45 lb plate)
20 Box Jumps (24 in)
wodwell.com/wod/hammer 20 Squat Cleans (135 lbs)
“JACK” 2 Minutes Rest
As Many Rounds as 2 Mile Run
“HEAVY DT” Possible (AMRAP) in 20
5 Rounds for Time 12 minutes 10 Push Press If you've got a 20 pound
Deadlifts (205/145 lbs) (115 lbs) vest or body armor, wear
9 Hang Power Cleans 10 Kettlebell Swings (1.5 it.
(205/145 lbs) pood)
10 Box Jumps (24 in) wodwell.com/wod/hidalgo
6 Push Jerks (205/145 lbs)
A variant of the Hero WOD wodwell.com/wod/jack

"DT." Also see "Double “HOLLEYMAN”
DT." 30 Rounds For Time 5 Wall
“JASON” Balls (20/14 lb)
wodwell.com/wod/heavy-dt For Time 100 Air Squats 3 Handstand Push-Ups
5 Muscle-Ups 1 Power Clean (225/155
75 Air Squats lbs)
10 Muscle-Ups
50 Air Squats wodwell.com/wod/holleyman
page 27 of 58
408 BENCHMARK WODS
August 27, 2016
“HILDY” 15 Muscle-Ups
25 Air Squats “HOTSHOTS 19”
For Time 100 calorie Row
20 Muscle-Ups 6 Rounds For Time 30 Air
75 Thrusters (45/35 lb
Squats
barbell)
wodwell.com/wod/jason 19 Power Cleans (135/95
50 Pull-Ups
lbs)
7 Strict Pull-Ups
lbs) “JENNY” 400 meter Run
100 calorie Row
As Many Rounds as
Possible (AMRAP) in 20 wodwell.com/wod/hotshots-19
If you’ve got a 20-lb. vest
or body armor, wear it. minutes 20 Overhead
Squats (45/35 lb bar)
wodwell.com/wod/hildy 20 Back Squats (45/35 lb “JAG 28”
bar) For Time 800 Meter Run
400 meter Run 28 Kettlebell Swings (2/1.5
“HORTMAN” pood)
Use a men's or women's 28 Strict Pull-Ups
As Many Rounds as
bar for the squats. "Jenny" 28 Kettlebell Clean-and-
was the second female Jerk (2/1.5 pood)
minutes 800 meter Run
Hero WOD, after "White." 28 Strict Pull-Ups
80 Air Squats
8 Muscle-Ups 800 Meter Run
wodwell.com/wod/jenny
wodwell.com/wod/hortman
Use a single kettlebell for
the swings; two kettlebells
“JORGE” for the clean-and-jerks.
“J.J.” For Time 30 GHD Sit-Ups
15 Squat Cleans (155/105 wodwell.com/wod/jag-28
For Time 1 Squat Clean
lbs)
(185/135 lbs)
24 GHD Sit-Ups
10 Parallette Handstand “JBO”
12 Squat Cleans (155/105
Push-Ups (6" Deficit)
lbs) As Many Rounds as
18 GHD Sit-Ups Possible in 28 minutes 9
lbs)
9 Squat Cleans (155/105 Overhead Squats (115/75
9 Parallette Handstand
lbs) lbs)
12 GHD Sit-Ups 1 Legless Rope Climb (15 ft
6 Squat Cleans (155/105 rope, from seated position)
lbs)
lbs) 12 Bench Presses (115/75
8 Parallette Handstand
6 GHD Sit-Ups lbs)
lbs) wodwell.com/wod/jbo
page 28 of 58
408 BENCHMARK WODS
August 27, 2016
lbs) wodwell.com/wod/jorge
7 Parallette Handstand “JERRY”
Push-Ups (6" Deficit) For Time 1 Mile Run
5 Squat Cleans (185/135 “JT” 2000 Meter Row
lbs) 21-15-9 Reps For Time 1 Mile Run
6 Parallette Handstand Handstand Push-Ups
Push-Ups (6" Deficit) Ring Dips wodwell.com/wod/jerry
6 Squat Cleans (185/135 Push-Ups
lbs)
5 Parallette Handstand "JT" was CrossFit's very “JOSH”
Push-Ups (6" Deficit) first hero WOD. For Time 21 Overhead
7 Squat Cleans (185/135 Squats (95 lbs)
lbs) wodwell.com/wod/jt 42 Pull-Ups
4 Parallette Handstand 15 Overhead Squats (95
Push-Ups (6" Deficit) lbs)
8 Squat Cleans (185/135 “KEVIN” 30 Pull-Ups
lbs) 3 Rounds for Time 32 9 Overhead Squats (95 lbs)
3 Parallette Handstand Deadlifts (185/135 lbs) 18 Pull-Ups
Push-Ups (6" Deficit) 32 Hanging Hip Touches
9 Squat Cleans (185/135 (alternating arms) wodwell.com/wod/josh
lbs) 800m Running Farmer
2 Parallette Handstand Carry (15 lb dumbbells)
Push-Ups (6" Deficit) “JUSTIN”
10 Squat Cleans (185/135 "Hanging Hip Touch" 30-20-10 Reps for Time
lbs) movement demo Back Squats (Bodyweight)
1 Parallette Handstand Bench Presses
Push-Up (6" Deficit) wodwell.com/wod/kevin
(Bodyweight)
Strict Pull-Ups
When this hero WOD was
published on CrossFit.com “KUTSCHBACH” wodwell.com/wod/justin
no RX deficit was specified 7 Rounds For Time 11 Back
for the deficit HSPUs. Squats (185/135 lbs)
We set 6″ deficit as an Rx 10 Jerks (135/95 lbs) “KEVIN A.
benchmark.
HOUSTON”
wodwell.com/wod/kutschbach
wodwell.com/wod/j-j 3 Rounds For Time 200
meter Run
“LEGION 8” 50 meter Farmers Walk (35
“JARED” lbs sandbag, each hand)
8 Rounds For Time 8
10 Burpees
4 Rounds For Time 800 Thrusters (75/55 lbs)
page 29 of 58
408 BENCHMARK WODS
August 27, 2016
Meter Run 8 Chest-to-Bar Pull-Ups 10 meter Bear Crawl

40 Pull-Ups 8 Clapping Push-Ups (forward and backwards)
70 Push-Ups 8 Power Snatches (75/55 400 meter Run
lbs) 100 meter Farmers Walk
wodwell.com/wod/jared 8 Knees-to-Elbows (35 lbs sandbag, each
8 Sumo Deadlift High-Pulls hand)
(75/55 lbs) 20 Burpees
“JENNIFER” 8 Handstand Push-Ups 10 meter Bear Crawl
As Many Rounds as 8 Toes-to-Bar (forward and backwards)
Possible (AMRAP) in 26 600 meter Run
minutes 10 Pull-Ups Then 800 meter Run 150 meter Farmers Walk
15 Kettlebell Swings (1.5/1 (35 lbs sandbag, each
Pood) wodwell.com/wod/legion-8 hand)
20 Box Jumps (24/20 in) 30 Burpees
30 meter Bear Crawl
wodwell.com/wod/jennifer “LUKE” (forward and backwards)
For Time 400 meter Run
15 Clean and Jerks If you have a weight vest
“JOHNSON” (155/105 lbs) wear it (except during the
400 meter Run run).
As Many Rounds as
Possible (AMRAP) in 20 30 Toes-to-Bars
wodwell.com/wod/kevin-a-
minutes 9 Deadlifts (245 400 meter Run
houston
lbs) 45 Wall Ball Shots (20/14
8 Muscle-Ups lbs)
9 Squat Clean (155 lbs) 400 meter Run
“LEDESMA”
wodwell.com/wod/johnson pood) As Many Rounds as
400 meter Run Possible (AMRAP) in 20
30 Ring Dips minutes 5 Parallette
“JOSHIE” 400 meter Run Handstand Push-Ups (6"
15 Weighted Lunge Steps Deficit)
(155/105 lbs) 10 Toes Through Rings
Dumbbell Snatches, Right
400 meter Run 15 Medicine Ball Cleans
Arm (40 lbs)
(20 lbs)
21 L Pull-Ups
wodwell.com/wod/luke
21 Dumbbell Snatches, When this WOD was
Left Arm (40 lbs) published on CrossFit.com
21 L Pull-Ups no RX deficit was specified
“MARCO”
for the deficit HSPUs.
The snatches are full squat 3 Rounds for Time 21 Pull-
We set 6″ deficit as a
snatches Ups
page 30 of 58
408 BENCHMARK WODS
August 27, 2016
wodwell.com/wod/joshie 15 Handstand Push-Ups benchmark for this Hero

9 Thrusters (135/95 lbs) WOD.
“KALSU” wodwell.com/wod/marco wodwell.com/wod/ledesma

For Time 100 Thrusters
(135/95 lbs)
5 Burpees at the top of “MATT B.” “LOREDO”
every minute 5 Rounds For Time 5 6 Rounds For Time 24 Air
Burpees Squats
Start with 5 burpees. Then 10 Chest-to-Bar Pull-Ups 24 Push-Ups
complete as many 20 Wall Ball Shots (20/14 24 Walking Lunges
thrusters as possible until lbs) 400 Meter Run
the minute is up. Repeat 30 Push-Ups
until 100 total thrusters are 400 meter Run wodwell.com/wod/loredo
completed. If athlete does
not finish score is number wodwell.com/wod/matt-b
of rounds and reps “LUMBERJACK
completed. A scaled 20”
variant of this WOD, "Hotel “MCDONALD &
For Time 20 Deadlifts
Hell," substitutes regular GALAGHER” (275/185 lbs)
thrusters with hang
2 Rounds for Time 200 400 Meter Run
squat dumbbell thrusters
meter Run 20 Kettlebell Swings (2/1.5
(35/25 lbs).
16 Kettlebell Swings (53/35 pood)
lbs) 400 Meter Run
wodwell.com/wod/kalsu
16 Pull-Ups 20 Overhead Sqauts
16 Front Squats (110/70 (115/75 lbs)
“KLEPTO” lbs) 400 Meter Run
200 meter Run 20 Burpees
4 Rounds For Time 27 Box
14 Kettlebell Swings (53/35 400 Meter Run
Jumps (24/20 in)
lbs) 20 Chest-to-Bar Pull-Ups
20 Burpees
14 Pull-Ups 400 Meter Run
14 Front Squats (110/70 20 Box Jumps (24/20 in)
lbs)
lbs) 400 Meter Run
200 meter Run 20 Dumbbell Squat Cleans
wodwell.com/wod/klepto
12 Kettlebell Swings (53/35 (45/35 lbs)
lbs) 400 Meter Run
12 Pull-Ups
“LEE”
12 Front Squats (110/70 wodwell.com/wod/lumberjack-20
5 Rounds For Time 400 lbs)
Meter Run
page 31 of 58
408 BENCHMARK WODS
August 27, 2016
1 Deadlift (345/225 lbs) wodwell.com/wod/mcdonald-

3 Squat Clean (185/135 galagher “MARSTON”
lbs) AMRAP in 20 minutes 1
5 Push Jerk (185/135 lbs) Deadlift (405/285 lbs)
3 Muscle-Ups
“MICHAEL” 10 Toes-to-Bar
1 Rope Climb (15 ft) 3 Rounds For Time 800 15 Bar Facing Burpees
Meter Run
wodwell.com/wod/lee 50 Back Extensions wodwell.com/wod/marston
50 Sit-Ups
“LUCE” "Michael" was CrossFit's “MAUPIN”

3 Rounds For Time 1000 second hero WOD, after 4 Rounds for Time 800
Meter Run "JT" meter Run
10 Muscle-Ups 49 Push-Ups
wodwell.com/wod/michael
100 Air Squats 49 Sit-Ups
49 Air Squats
Wearing a 20 pound vest
“MOORE” wodwell.com/wod/maupin
wodwell.com/wod/luce As Many Rounds as
minutes 1 Rope Climb (15 “MCGHEE”
“MANION” ft) As Many Rounds as
7 Rounds For Time 400 400 Meter Run Possible (AMRAP) in 30
meter Run Max Reps Handstand Push- minutes 5 Deadlift (275
29 Back Squat (135/95 lbs) Ups lbs)
13 Push-Ups
wodwell.com/wod/manion wodwell.com/wod/moore
9 Box Jumps (24 in)
wodwell.com/wod/mcghee
“MATT 16” “MOSZER”
For Time 16 Deadlifts (275 9 Rounds for Time 300
lbs) meter Run “MONTI”
16 Hang Power Cleans 6 Air Squats 5 Rounds for Time 50 Box
(185 lbs) 6 Pull-Ups Step-Ups (45/35 lb
16 Push Presses (135 lbs) 6 Box Jumps (20/24 in) barbells, 20" box)
800 meter Run 6 Burpees 15 Cleans (135/95 lbs)
16 Deadlifts (275 lbs) 6 Sit-Ups 50 Box Step-Ups (45/35 lb
16 Hang Power Cleans 6 Lunges barbells, 20" box)
(185 lbs) 6 Russian Kettlebell Swings 10 Snatches (135/95 lbs)
16 Push Presses (135 lbs) (53/35 lbs)
page 32 of 58
408 BENCHMARK WODS
August 27, 2016
800 meter Run If you have a weight vest, wodwell.com/wod/monti

16 Deadlifts (275 lbs) wear it.
16 Hang Power Cleans
(185 lbs) wodwell.com/wod/moszer “MOOSE”
16 Push Presses (135 lbs) For Time 1,000 meter Row
wodwell.com/wod/matt-16 “NATE” Then 10 Rounds of:

As Many Rounds as 7 Bar Facing Burpees
Possible (AMRAP) in 20 3 Thrusters (95/65 lbs)
“MCCLUSKEY” minutes 2 Muscle-Ups
3 Rounds For TIme 9 4 Handstand Push-Ups Then:
Muscle-Ups 8 Kettlebell Swings (2 1,200 Meter Run (with med
15 Burpee Pull-Ups pood/1.5 pood) ball (20/14 lbs))
21 Pull-Ups
800 Meter Run wodwell.com/wod/nate wodwell.com/wod/moose
If you've got a twenty

pound vest or body armor, “NUKES” “MR. JOSHUA”
wear it. As Many Reps As Possible Five Rounds for Time 400
in 30 minutes In 8 Minutes: Meter Run
wodwell.com/wod/mccluskey
1 Mile Run 30 Glute-Ham (GHD) Sit-
Max Reps Deadlifts Ups
(315/205 lbs) 15 Deadifts (250/165 lbs)
“MEADOWS”
For Time 20 Muscle-Ups In 10 Minutes: wodwell.com/wod/mr-joshua
25 Lowers from Inverted 1 Mile Run
Hang on the Rings Max Reps Power Cleans
30 Ring Handstand Push- (225/155 lbs) “NED”
Ups 7 Rounds For Time 11 Back
35 Ring Rows In 12 Minutes: Squats (BW)
40 Ring Push-Ups 1 Mile Run 1,000 Meter Row
Max Reps Overhead Squats
For the 'Lowers' on the (135/95 lbs) wodwell.com/wod/ned
ring, control the
movement, moving slowly, No rest between rounds.
with straight body and Score is total reps from “NUTTS”
arms. each of the three barbell For Time 10 Handstand
movements. Push-Ups
wodwell.com/wod/meadows
15 Deadlifts (250 lbs/165
wodwell.com/wod/nukes
page 33 of 58
408 BENCHMARK WODS
August 27, 2016
lbs)
“MOON” “OZZY” 25 Box Jumps (30 in/24 in)
7 Rounds For Time 10 7 Rounds For Time 11 50 Pull-Ups
Hang Split Snatch, Right Deficit Handstand Push- 100 Wall Ball Shots (20 lbs,
Arm (40 lbs) Ups (6/4 in) 10 ft/14 lbs, 9 ft)
1 Rope Climb (15 ft) 1,000 Meter Run 200 Double-Unders
10 Hang Split Snatch, Left 400 Meter Run (with 45
Arm (40 lbs) When this WOD was lb/35 lb plate)
1 Rope Climb (15 ft) published on CrossFit.com
no Rx deficit was specified wodwell.com/wod/nutts
Alternate feet in the split for the deficit HSPUs.
snatch sets We set 6" deficit (4" for
females) as a standard for “PATTON”
wodwell.com/wod/moon this Hero WOD. For Time 25 Deadlifts
(155/105 lbs)
wodwell.com/wod/ozzy
400 meter Run
“MORRISON” 10 Strict Pull-Ups
50-40-30-20-10 Reps For 10 Clean-and-Jerks
Time Wall Ball Shots (20/14 “PAUL 4179” (155/105 lbs)
lbs) 9 Rounds for Time 4 Strict 800 meter Run
Box Jumps (24/20 in) Pull-Ups 10 Strict Pull-Ups
Kettlebell Swings (1.5/1 1 Deadlift (275/185 lbs) 10 Clean-and-Jerks
pood) 7 Burpees (155/105 lbs)
9 Double Unders 10 Strict Pull-Ups
wodwell.com/wod/morrison 100 meter Run 800 meter Run
10 Clean-and-Jerks
wodwell.com/wod/paul-4179 (155/105 lbs)
“MURPH” 10 Strict Pullups
For Time 1 Mile Run 400 meter Run
100 Pull-Ups “PK” 25 Deadlifts (155/105 lbs)
200 Push-Ups 5 Rounds for Time 10 Back
300 Air Squats Squats (225/155 lbs) wodwell.com/wod/patton
1 Mile Run 10 Deadlifts (275/185 lbs)
400 meter Sprint
Partition the Pull-Ups, 2 minutes Rest “PHEEZY”
Push-Ups, and Squats as 3 Rounds For Time 5 Front
needed. Start and finish wodwell.com/wod/pk Squat (165 lbs/105 lbs)
with a Mile run. If you've 18 Pull-Ups
got a 20 pound vest or 5 Deadlifts (225 lbs/155
body armor, wear it. lbs)
page 34 of 58
408 BENCHMARK WODS
August 27, 2016
wodwell.com/wod/murph 18 Toes-to-Bar
“RANDY”
5 Push Jerks (165 lbs/105
For Time 75 Power
lbs)
“NICK” Snatches (75/55 lbs)
18 Hand-Release Push-Ups
12 Rounds For Time 10 wodwell.com/wod/randy
Dumbbell Hang Squat wodwell.com/wod/pheezy
Clean (45 lbs)
6 Handstand Push-Ups on “RICKY”
Dumbbells “RAHOI”
As Many Rounds as
As Many Rounds as
wodwell.com/wod/nick
minutes 10 Pull-Ups
minutes 12 Box Jumps (24
5 Dumbbell Deadlifts (75
in/20 in)
“OMAR” lbs)
6 Thrusters (95 lbs/65 lbs)
8 Push-Press (135 lbs)
For Time 10 Thrusters (95 6 Bar-Facing Burpees
lbs) wodwell.com/wod/ricky
15 Bar-Facing Burpees wodwell.com/wod/rahoi
20 Thrusters (95 lbs)
25 Bar-Facing Burpees “ROBBIE”
30 Thrusters (95 lbs) “RANKEL”
As Many Rounds as
35 Bar-Facing Burpees As Many Rounds as
wodwell.com/wod/omar
minutes 8 Freestanding
minutes 6 Deadlifts (225
Handstand Push-Ups
lbs)
1 L-Sit Rope Climb (15
7 Burpee Pull-Ups
“PAUL” foot)
5 Rounds For Time 50 wodwell.com/wod/robbie
pood)
Double Unders 200 Meter Run
35 Knees-to-Elbows
20 Yard Overhead Walk wodwell.com/wod/rankel
“ROY”
(185 lbs)
wodwell.com/wod/paul
Deadlift (225/155 lbs) “RILEY”
For Time 1.5 Mile Run
25 Pull-Ups
150 Burpees
“PIKE” 1.5 Mile Run
wodwell.com/wod/roy
Thrusters (75/55 lbs) If you've got a weight vest
10 Strict Ring Dips or body armor, wear it.
page 35 of 58
408 BENCHMARK WODS
August 27, 2016
20 Push-Ups wodwell.com/wod/riley
“SANTORA”
10 Strict Handstand Push-
3 Round For Reps 1 Minute
Ups
Squat Cleans (155 lbs) “ROCKET”
50 meter Bear Crawl
1 Minute Shuttle Sprints
As Many Rounds as
(20 ft foward, 20 ft
wodwell.com/wod/pike Possible (AMRAP) in 30
backwards = 1 rep)
minutes 50 Meter Swim
1 Minute Deadlifts (245
10 Push-Ups
“RALPH” lbs)
15 Air Squats
1 Minute Burpees
4 Rounds For Time 8 1 Minute Jerks (155 lbs)
Deadlifts (250/165 lbs) wodwell.com/wod/rocket
1 Minute Rest
16 Burpees
3 Rope Climb (15 ft) wodwell.com/wod/santora
600 Meter Run “RYAN”
5 Rounds For Time 7
wodwell.com/wod/ralph “SCOTTIE” Muscle-Ups
21 Burpees
10 Rounds 10 meter
“RENÉ” Farmers Carry (2/1.5 pood)
Each Burpee terminates
5 Strict Chin-Ups
7 Rounds for Time 400 with a jump 1 foot above
10 meter Farmers Carry
meter Run max standing reach
(2/1.5 pood)
21 Walking Lunges 5 Burpees
15 Pull-Ups wodwell.com/wod/ryan
5 Deadlifts (265/185 lbs)
9 Burpees
Place your deadlift bar 10
If you have a 20-lb. weight “SCHMALLS”
meters from your pull-up
vest or body armor, wear bar and do the farmers For Time 800 Meter Run
it. carries between the two.
Use kettlebells or Then 2 Rounds of:
wodwell.com/wod/rene 50 Burpees
dumbbells for the farmers
carry. 40 Pull-ups
30 Pistols
“RJ” wodwell.com/wod/scottie 20 Kettlebell Swings (1.5
5 Rounds For Time 800 pood/1 pood)
Meter Run 10 Handstand Push-Ups
5 Rope Climb (15 ft) “SEVERIN”
50 Push-Ups Then 800 Meter Run
For Time 50 Strict Pull-Ups
100 Hand-Release Push-
wodwell.com/wod/rj wodwell.com/wod/schmalls
Ups
page 36 of 58
408 BENCHMARK WODS
August 27, 2016
5k Run
“RONEY” “SEAN”
4 Rounds For Time 200 If you've got a 20 pound 10 Rounds For Time 11
Meter Run vest or body armor, wear Chest-to-Bar Pull-Ups
11 Thruster (135 lbs) it. 22 Front Squat (75 lbs)
200 Meter Run
11 Push Press (135 lbs) wodwell.com/wod/severin wodwell.com/wod/sean
200 Meter Run
11 Bench Press (135 lbs)
“SHAWN” “SGT. MICHAEL
wodwell.com/wod/roney For Time 5 mile Run SMITH”
For Time 1960 meter Row
After each 5 minute run
“SANTIAGO” interval: Then 10 Rounds of:
7 Rounds For Time 18 50 Air Squats 8 Wall Ball Shots (20/14
Dumbbell Hang Squat 50 Push-Ups lbs)
Clean (35 lbs) 27 Double-Unders
18 Pull-Ups Run in 5-minute intervals,
7 Push-Ups
10 Power Clean (135 lbs) stopping after each to
7 Pull-Ups
10 Handstand Push-Ups perform 50 Air Squats and
50 Push-Ups before
Then:
wodwell.com/wod/santiago beginning the next 5-
2016 meter Run
minute run interval.
wodwell.com/wod/sgt-michael-
“SCOOTER” wodwell.com/wod/shawn smith
With a Partner in 35
minutes AMRAP in 30
“SMALL” “SHIP”
minutes of:
30 Double-Unders 3 Rounds For Time 1000 9 Rounds For Time 7 Squat
15 Pull-Ups Meter Row Clean (185/135 lbs)
15 Push-Ups 50 Burpees 8 Burpee Box Jump (36/30
100 meter Sprint 50 Box Jumps (24 in) in)
800 Meter Run
Then, 5 minutes to find a wodwell.com/wod/ship
wodwell.com/wod/small
1-rep-max Partner Deadlift
For the AMRAP, have one “SMYKOWSKI”

partner work while the “STEPHEN”
For Time 6k Run
other rests, switching after 30-25-20-15-10-5 Reps, For 60 Burpee Pull-Ups
a full round is completed. If Time GHD Sit-Ups
page 37 of 58
408 BENCHMARK WODS
August 27, 2016
you're performing without Back Extensions If you've got a 30 pound

a partner, rest 60 seconds Knees-to-Elbows vest or body armor, wear
between each round, and Romanian Deadlifts (95 it.
find a regular 1-rep-max lbs)
deadlift. wodwell.com/wod/smykowski
wodwell.com/wod/stephen
wodwell.com/wod/scooter
“STRANGE”
“T.U.P.” 8 Rounds For Time 600
“SERVAIS” 15-12-9-6-3 Reps For Time Meter Run
For Time 1.5 mile Run Power Cleans (135/95 lbs) 11 Weighted Pull-Ups
Pull-Ups (1.5/1 pood)
Then 8 rounds of: Front Squats (135/95 lbs) 11 Walking Lunges (1.5/1
19 Pull-Ups Pull-Ups pood)
19 Push-Ups 11 Thrusters (1.5/1 pood)
19 Burpees wodwell.com/wod/t-u-p
wodwell.com/wod/strange
Then,
400 meter Sandbag Carry “THE DON”
(heavy) For Time 66 Deadlifts “TAYLOR”
1-mile Farmers Carry (110/75 lbs) 4 Rounds for Time 400
(45/35 lb dumbbells) 66 Box Jump (24/20 in) Meter Run
66 Kettlebell swings (1.5/1 5 Burpee Muscle-Ups
wodwell.com/wod/servais pood)
66 Knees-to-Elbows Wear a 20-lb vest or body
66 Sit-Ups armor if you have it.
“SHAM” 66 Pull-Ups
7 Rounds For Time 11 66 Thruster (55/35 lbs) wodwell.com/wod/taylor
Deadlifts (BW) 66 Wall Ball Shots (20/14

100 Meter Sprint lbs)
66 Burpees “THE LEGEND”
wodwell.com/wod/sham 66 Double-Unders For Time 4 Pistols
25 Kettlebell Swings (54/35
wodwell.com/wod/the-don lbs)
“SISSON” 50 Push-Ups
AMRAP in 20 minutes 1 75 Pull-Ups
Rope Climb (15 ft) “THOMPSON” 50 Push-Ups
5 Burpees 10 Rounds For Time 1 25 Kettlebell Swings (54/35
200 meter Run Rope Climb (15 ft) lbs)
4 Pistols
page 38 of 58
408 BENCHMARK WODS
August 27, 2016
If you've got a 20-lb. vest 29 Back Squats (95 lbs) wodwell.com/wod/the-legend

or body armor, wear it. 10 Meter Barbell Farmer
Carry (135 lbs)
wodwell.com/wod/sisson “TILLMAN”
Begin the Rope Climbs 7 Rounds For Time 7
seated on the floor. Deadlifts (315/205 lbs)
“SPEHAR” 200 meter Sprint
wodwell.com/wod/thompson
For Time 100 Thrusters 15 Pull Ups
(135/95 lbs) 45 seconds Rest
6 mile Run
“TOM” wodwell.com/wod/tillman
As Many Rounds as
Partition the thrusters, Possible (AMRAP) in 25
pull-ups and run as minutes 7 Muscle-Ups “TOMMY MAC”
needed. 11 Thrusters (155/105 lbs) 2 Rounds For Time 12
14 Toes-to-Bar Burpees
wodwell.com/wod/spehar
12 Thrusters (115/75 lbs)
wodwell.com/wod/tom
12 Burpees
12 Power Snatch (115/75
“T.J.” lbs)
For Time 10 Bench Presses “TREVOR” 12 Burpees
(185/135 lbs) For Time (Team of Four) 12 Push Jerks (115/75 lbs)
10 Strict Pull-Ups 300 Pull-Ups 12 Burpees
Max Thrusters (135/95 lbs) 400 Push-Ups 12 Hang Squat Clean
500 Sit-Ups (115/75 lbs)
Repeat until you have 600 Air Squats 12 Burpees
completed 100 Thrusters. 12 Overhead Squat
In a team of four, two (115/75 lbs)
wodwell.com/wod/t-j people may work at a time.
Reps are cumulative for all wodwell.com/wod/tommy-mac
team members. All reps of
“TERRY” each movement must be
For Time 1 mile Run completed before moving “TULLY”
100 Push-Ups on to the next movement 4 Rounds For Time 200
100 meter Bear Crawl (i.e. finish all pull-ups Meter Swim
1 mile Run before moving on to the 23 Dumbell Squat Cleans
100 meter Bear Crawl push-ups). (40 lbs)
100 Push-Ups
wodwell.com/wod/trevor
1 mile Run wodwell.com/wod/tully
page 39 of 58
408 BENCHMARK WODS
August 27, 2016
wodwell.com/wod/terry
“TYLER” “VIOLA”
5 Rounds For Time 7 As Many Rounds as
“THE SEVEN” Muscle-Ups Possible (AMRAP) in 25
7 Rounds For Time 7 21 Sumo-Deadlift High-Pull minutes 3, 6, 9, 12, 15, 18
Handstand Push-Ups (95 lbs) Reps and so on
7 Thrusters (135/95 lbs) Thrusters (95 lbs/65 lbs)
7 Knees-to-Elbows wodwell.com/wod/tyler Pull-ups
7 Deadlifts (245/165 lbs) Over the Bar Burpees
7 Burpees
7 Kettlebell Swings (2/1.5 “WAR FRANK” wodwell.com/wod/viola
pood) 3 Rounds For Time 25
7 Pull-Ups Muscle-Ups
100 Air Squats “WEAVER”
aka: "The CIA Seven" 35 GHD Sit-Ups 4 Round For Time 10 L-
Pull-Ups
wodwell.com/wod/the-seven wodwell.com/wod/war-frank 15 Push-Ups
15 Push-Ups
“TK” “WESTON” 20 Pull-Ups
As Many Rounds as 5 Rounds For Time 1000 15 Push-Ups
Possible (AMRAP) in 20 meter Row
minutes 8 Strict Pull-Ups 200 meter Farmer Carry wodwell.com/wod/weaver
8 Box Jumps (36 in) (45 lb dumbbells)
12 Kettlebell Swings (2 50 meter Waiter Walk,
pood) Right Arm (45 lb dumbbell) “WHITE”
50 meter Waiter Walk, Left 5 Rounds For TIme 3 Rope
wodwell.com/wod/tk Arm (45 lb dumbbell) Climbs (15 ft)
10 Toes-to-Bar
wodwell.com/wod/weston 21 Overhead Walking
“TOMMY V” Lunges (45 lb plate)
For Time 21 Thrusters 400 Meter Run
(115/75 lbs) “WILLY”
12 Rope Climbs (15 ft) 3 Rounds For TIme 800 "White" was the first
15 Thrusters (115/75 lbs) Meter Run female Hero WOD,
9 Rope Climbs (15 ft) 5 Front Squats (225/155 published on CrossFit.com
9 Thrusters (115/75 lbs) lbs) in 2011. The next was
6 Rope Climbs (15 ft) 200 Meter Run "Jenny," published in 2014.
wodwell.com/wod/tommy-v wodwell.com/wod/white
page 40 of 58
408 BENCHMARK WODS
August 27, 2016
400 Meter Run

“TUMILSON” 12 Kettlebell Swings (2/1.5 “WILMOT”
8 Rounds, For Time 200 pood) 6 Rounds For Time 50 Air
Meter Run Squats
11 Dumbbell Burpee wodwell.com/wod/willy 25 Ring Dips
Deadlifts (60 lbs)
wodwell.com/wod/wilmot
wodwell.com/wod/tumileson “WOEHLKE”
3 Rounds, Each for Time 4
Jerks (185/135 lbs) “WOOD”
“WALSH” 5 Front Squats (185/135 5 Rounds For Time 400
4 Rounds For Time 22 lbs) Meter Run
Burpee Pull-Ups 6 Power Cleans (185/135 10 Burpee Box Jumps (24
22 Back Squats (185 lbs) lbs) in)
200 Meter Run (45 lb plate 40 Pull-Ups 10 Sumo-Deadlift High-pull
overhead) 50 Push-Ups (95 lbs)
60 Sit-Ups 10 Thruster (95 lbs)
wodwell.com/wod/walsh 1 Minute Rest
3 minutes Rest between
rounds aka: "Brett Wood"
“WEIJDT”
wodwell.com/wod/woehlke wodwell.com/wod/wood
Chest-to-Bar Pull-Ups
8 Squat Cleans (165/100 “ZEMBIEC” “ZEUS”
lbs) 5 Rounds for Time 11 Back 3 Rounds For Time 30 Wall
Squats (185/135 lbs) Ball Shots (20/14 lbs)
wodwell.com/wod/weijdt 7 Burpee Pull-Ups (Strict) 30 Sumo Deadlift High-Pull
400 meter Run (75/55 lbs)
30 Box Jump (20 in)
“WHITTEN” During each burpee pull-up 30 Push Presses (75/55 lbs)
5 Rounds For Time 22 perform a strict push-up, 30 calorie Row
Kettlebell Swings (2/1.5 jump to a bar that is ideally 30 Push-Ups
pood) 12 inches above your max 10 Back Squat
22 Box Jumps (24/20 in) standing reach, and (Bodyweight)
400m Run perform a strict pull-up.
wodwell.com/wod/zeus
22 Burpees
wodwell.com/wod/zembiec
lbs)
page 41 of 58
408 BENCHMARK WODS
August 27, 2016
wodwell.com/wod/whitten
“WITTMAN”
Kettlebell Swings (1.5/1
pood)
lbs)
wodwell.com/wod/wittman
“WYK”
5 Rounds for Time 5 Front
Squats (225/155 lbs)
5 Rope Climbs (15 ft)
400 meter Run (45/35 lb
plate)
wodwell.com/wod/wyk
“ZIMMERMAN”
As Many Rounds as
minutes 11 Chest-to-Bar
Pull-Ups
2 Deadlifts (315/205lbs)
wodwell.com/wod/zimmerman
page 42 of 58
408 BENCHMARK WODS
August 27, 2016
THE GIRLS
“AMANDA” “ANGIE” “ANNIE”

9-7-5 Reps For Time For Time 100 Pull-Ups 50-40-30-20-10 Reps For
Muscle-Ups 100 Push-Ups Time Double-Unders
Snatches (135/95 lbs) 100 Sit-Ups Sit-Ups
100 Air Squats
wodwell.com/wod/amanda wodwell.com/wod/annie
Complete all reps of each
exercise before moving to
“BARBARA” the next. One variant of “CANDY”
5 Rounds For Time 20 Pull- this WOD is Upside-Down 5 Rounds for Time 20 Pull-
Ups Angie Ups
30 Push-Ups 40 Push-Ups
wodwell.com/wod/angie
40 Sit-Ups 60 Air Squats
50 Air Squats
3 Minutes Rest Related variants: Cindy,
“BETTY” Chelsea, Mary, Maggie
Time each round. Score is 5 Rounds For Time 12 Push
total time to complete the Press (135 lbs/95 lbs) wodwell.com/wod/candy
workout. 20 Box Jumps (24 in/ 20 in)
wodwell.com/wod/barbara wodwell.com/wod/betty “CHRISTINE”

meter Row
“CHARLOTTE” “CHELSEA” 12 Deadlifts (Bodyweight)
21-15-9 Reps, For Time Each Minute on the Minute 21 Box Jumps (24/20 in)
Overhead Squats (95/65 (EMOM) in 30 minutes 5
lbs) Pull-Ups wodwell.com/wod/christine
Sumo Deadlift High Pull 10 Push-Ups
(95/65 lbs) 15 Air Squats
“CLAUDIA”
wodwell.com/wod/charlotte Score is total number of 1- 5 Rounds for Time 20
minute rounds completed, Dumbbell Swings (55 lbs)
plus number of reps 400 Meter Run
“CINDY” completed in first
As Many Rounds as incomplete round. If you wodwell.com/wod/claudia
page 43 of 58
408 BENCHMARK WODS
August 27, 2016
Possible (AMRAP) in 20 finish all 30 rounds under a

minutes 5 Pull-Ups minute your score is 30 “EASY MARY”
10 Push-Ups (next time add +1 rep to As Many Rounds as
15 Air Squats each exercise (6 pull-ups, Possible in 20 minutes 5
11 push-ups, 16 squats) Handstand Push-Ups
See variants Cindy XXX, each minute, and see how 10 Pull-Ups
Hard Cindy Also related many rounds you can get 25 Air Squats
to Chelsea, Candy, Mary, in 30 minutes). Variants of
Maggie this WOD include: This is a variant of Mary.
Cindy, Candy, Also see: Special Mary,
wodwell.com/wod/cindy Mary, Maggie Mary XXX, Candy, Maggie,
Cindy, Cindy XXX, Chelsea.
wodwell.com/wod/chelsea
“DIANE” wodwell.com/wod/easy-mary
21-15-9 Reps For Time

Deadlift (225/155 lbs) “CINDY XXX”
Handstand Push-Ups As Many Reps as Possible
“FRACTURED
in 20 minutes 10 Pull-Ups FRAN”
A variant of this 20 Push-Ups 5 Rounds for Time 9
WOD, which 30 Air Squats Thrusters (95/65 lbs)
replaces handstand push-u 15 Pull-Ups 9 Pull-Ups
ps with handstand walks is 30 Push-Ups
"Roaming Diane." 45 Air Squats This is a variant of "Fran."
20 Pull-Ups Although the two variants
wodwell.com/wod/diane
40 Push-Ups have the same weight and
60 Air Squats number of reps (the work
25 Pull-Ups is identical), each has a
“ELIZABETH” 50 Push-Ups different rep scheme. Also
21-15-9 Reps For Time 75 Air Squats see: Franzilla, Heavy Fran,
Squat Cleans (135/95 lbs) 30 Pull-Ups Run and Get Fran, Strung-
Ring Dips 60 Push-Ups Out Backwards and
90 Air Squats Upside-Down Fran.
wodwell.com/wod/elizabeth
This is a variant of Cindy. wodwell.com/wod/fractured-fran
Also see Mary XXX.
“FRAN”
21-15-9 Reps For Time wodwell.com/wod/cindy-xxx “GWEN”
Thrusters (95/65 lbs) 15-12-9 Reps Clean-and-
Pull-Ups Jerk
page 44 of 58
408 BENCHMARK WODS
August 27, 2016
Variants include Heavy “DOUBLE Score is weight used for all

Fran, Fractured Fran, three unbroken sets. Each
GRACE”
Strung-Out Backwards and set must be unbroken
Upside-Down Fran, For Time 60 Clean and Jerk (touch and go at floor)
Franzilla, Frantasy Land (135/95 lbs) only; even a re-grip off the
floor is a foul. Use same
This is a variant of "Grace."
wodwell.com/wod/fran load for each set. Rest as
needed between sets.
wodwell.com/wod/double-grace
“HARD CINDY” wodwell.com/wod/gwen
As Many Rounds as “EVA”

Weighted Pull-Ups (35/25
5 Rounds For Time 800 “HEAVY FRAN”
Meter Run
lbs) 15-12-9 Reps For Time
10 Push-Ups (with feet on Thrusters (135/95 lbs)
pood)
30/24" box) Pull-Ups (45/30 lbs)
30 Pull-Ups
15 Air Squats (with 45/35
lb plate) For weighted pull-ups,
wodwell.com/wod/eva
placing a dumbbell
This is a variant of Cindy between the legs above
crossed ankles works. You
“GRACE”
wodwell.com/wod/hard-cindy can also use a weight vest
For Time 30 Clean-and- or a belt with a kettlebell
Jerks (135/95 lbs) between the legs. This is a
“HELEN” variant of Fran. Also see:
aka: "Amazing Grace." Fractured Fran, Franzilla,
Power cleans or full cleans Run and Get Fran, Strung-
meter Run
are acceptable. Athlete Out Backwards and
may re-set after the clean Upside-Down Fran,
pood)
or catch the bar in the rack Frantasy Land.
12 Pull-Ups
position for the clean and
Start each round with a push straight into the jerk wodwell.com/wod/heavy-fran
400 meter run, then 21-15- without pausing. However
9 rep rounds of Kettlebell snatches are not allowed.
Swings and Pull-Ups. "Double Grace" is a variant “JACKIE”
that doubles the number of
For Time 1,000 Meter Row
wodwell.com/wod/helen reps. Substitute clean-and-
jerks with snatches and
30 Pull-Ups
you get "Isabel."
RX weight is the same for
page 45 of 58
408 BENCHMARK WODS
August 27, 2016
wodwell.com/wod/grace men and women. One

“KARABEL”
variant of this WOD, known
as "Running Jackie,"
Power Snatches (135/95 “HEATHER” substitutes Run for the
lbs)
3 Rounds For Time 550 Row.
15 Wallball Shots (20/14
meter Row
lbs)
12 Deadlifts (225/155 lbs) wodwell.com/wod/jackie
"Karabel" is a combination 21 Rings Dips

of the benchmark WODs
wodwell.com/wod/heather “KELLY”
"Karen" and "Isabel"
wodwell.com/wod/karabel Meter Run
“ISABEL” 30 Box Jumps (24/20 in)
For Time 30 Snatches 30 Wall Ball Shots (20/14
“LINDA (AKA: ‘3 (135/95 lbs) lbs)
BARS OF
Any single-movement wodwell.com/wod/kelly
DEATH’)”
ground-to-overhead is
10-9-8-7-6-5-4-3-2-1 Reps acceptable (power snatch,
For Time Deadlift (1.5 BW) full/squat snatch, split “LUCY”
Bench Press (BW) snatch). A variant of this 5 Rounds for Time 5 Pull-
Clean (3/4 BW) WOD that substitutes ups
clean-and-jerks for 10 Burpees
wodwell.com/wod/linda snatches is "Grace." 400 Meter Run
wodwell.com/wod/isabel wodwell.com/wod/lucy
“LYNNE”
5 Rounds for Max Reps
Bench Press (BW) “KAREN” “MARGUERITA”
Pull-Ups For Time 150 Wall Ball 50 Rounds for Time 1
Shots (20/14 lbs) Burpee
wodwell.com/wod/lynne
1 Push-Up
wodwell.com/wod/karen 1 Jumping-Jack
1 Sit-Up
“MARY”
1 Handstand
As Many Rounds as “LOLA”
Possible (AMRAP) in 20 5 Rounds For Time 30 wodwell.com/wod/marguerita
minutes 5 Handstand Double Unders
Push-Ups 20 Knees-to-Elbows
10 Pistols (alternating legs)
page 46 of 58
408 BENCHMARK WODS
August 27, 2016
15 Pull-Ups 10 Handstand Push-Ups “NANCY”

Variants include Easy wodwell.com/wod/lola
meter Run
Mary, Special Mary and
15 Overhead Squats (95/65
Mary XXX. Also see: Cindy,
“MAGGIE” lbs)
Cindy XXX, Chelsea,
Candy, Maggie. 5 Rounds for Time 20 wodwell.com/wod/nancy
Handstand Push-Ups
wodwell.com/wod/mary
40 Pull-Ups
60 Pistols (Alternating “ROAMING
Legs)
“NASTY GIRLS” DIANE”
3 Rounds For Time 50 Air Related 21-15-9 Reps for Time
Squats variants: Candy, Cindy, Deadlift (225/155 lbs)
7 Muscle-Ups Chelsea, Mary Handstand Walk (in
10 Hang Power Cleans meters)
(135/95 lbs) wodwell.com/wod/maggie
This WOD is a variant of
wodwell.com/wod/nasty-girls the classic "Diane," which
“MARY XXX” involves handstand push-
ups instead of
As Many Reps as Possible
“ROSA” in 20 minutes 10
handstand walks.
5 Rounds for Time 10 Handstand Push-Ups
wodwell.com/wod/roaming-diane
Handstand Push-Ups 20 Pistols (alternating legs)
400 meter Run 30 Pull-Ups
“SPECIAL
wodwell.com/wod/rosa 30 Pistols (alternating legs)
45 Pull-Ups MARY”
20 Handstand Push-Ups For Time 5 Handstand
“UPSIDE-DOWN 40 Pistols (alternating legs) Push-Ups
ANGIE” 60 Pull-Ups 10 Pistols (Alternating
25 Handstand Push-Ups Legs)
For Time 100 Air Squats
50 Pistols (alternating legs) 15 Pull-Ups
100 Sit-ups
75 Pull-Ups 10 Handstand Push-Ups
100 Push-ups
30 Handstand Push-Ups 20 Pistols (Alternating
100 Pull-ups
60 Pistols (alternating legs) Legs)
This is a variant of the 90 Pull-Ups 30 Pull-Ups
original "Angie". 15 Handstand Push-Ups
This is a variant of Mary. 30 Pistols (Alternating
Also see: Easy Mary, Legs)
page 47 of 58
408 BENCHMARK WODS
August 27, 2016
wodwell.com/wod/upside-angie Special Mary, Cindy XXX. 45 Pull-Ups

wodwell.com/wod/mary-xxx 20 Pistols (Alternating
Legs)
30 Pull-Ups
“NICOLE” 5 Handstand Push-Ups
As Many Rounds as 10 Pistols (Alternating
Possible (AMRAP) in 20 Legs)
minutes 400 Meter Run 15 Pull-Ups
Max Reps Pull-Ups
All movements strict. This
Score is total of un-broken is a variant of Mary. Also
Pull-Ups completed each see: Easy Mary, Mary XXX,
round. Candy, Maggie, Cindy,
Cindy XXX, Chelsea.
wodwell.com/wod/nicole
wodwell.com/wod/special-mary
“RUNNING
JACKIE”
For Time 800 Meter Run
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 “Jackie”‘s 1,000
Meter Row). But the oldest
sources we’ve found use
an 800 Meter Run. This is a
variant of "Jackie" (1,000
Meter Row instead of Run).
wodwell.com/wod/running-jackie
page 48 of 58
408 BENCHMARK WODS
August 27, 2016
QUALIFIERS
“ECC “ECC “ECC

QUALIFIERS QUALIFIERS QUALIFIERS
15.1” 15.2” 15.3”
With a Running Clock As With a Running Clock As As Many Rounds as
Many Rounds as Possible Many Rounds as Possible Possible in 20 minutes 50
(AMRAP) in 5 Minutes (from (AMRAP) in 5 Minutes (from Wall Balls (20/14 lbs)
0:00-5:00): 0:00-5:00) 50 Double-Unders
10 Bar-Facing Burpees 5 Bar Muscle-Ups 40 Box Jumps (24/20 lbs)
15 Thrusters (95/65 lbs) 5 Squat Cleans (155/105 40 Toes-to-Bar
20 Chest-to-Bar Pull-Ups lbs) 30 Chest-to-Bar Pull-Ups
5 Box Jumps (40/30 lbs) 30 Bar-Facing Burpees
Then, 5 Minutes (from 20 Cleans (145/100 lbs)
5:00-10:00) to Establish: Then, 5 Minutes (from 20 Jerks (145/100 lbs)
5 Rep Max Low Hang 5:00-10:00) to Establish: 10 Snatches (145/100 lbs)
Snatch Max Load Complex of 10 Muscle-Ups
1 Clean
Then, For Time (starting at 1 Hang Squat Clean If an athlete completes the
10:00): 1 Front Squat 10 Muscle-Ups and has
25 Overhead Squats 1 Jerk time remaining in the 20
(135/95 lbs) minute cap, begin round 2
75 Double-Unders Then, For time (starting at starting with the wall balls.
25 calorie Row 10:00):
75 Double-Unders 18-12-6 Repetitions of wodwell.com/wod/ecc-qualifiers-
15-3
25 Overhead Squats Deadlifts (275/185 lbs)
(135/95 lbs) Strict Handstand Push-Ups
The WOD has 3 parts. Part The WOD has 3 parts. Part “GRANITE
1 starts with a running 1 starts with a running GAMES
clock; Part 2 starts at the clock; Part 2 starts at the QUALIFIERS
5:00 mark, Part 3 starts at 5:00 mark, Part 3 starts at 15.3”
the 10:00 mark. Score for the 10:00 mark. Score for
Part 1 is total rounds plus Part 1 is total number of As Many Rounds as
reps completed under rounds plus reps Possible in 17 minutes 50
5:00; score for Part 2 is completed under 5 calorie Row
heaviest weight minutes; score for Part 2 is 50 Wall Ball Shots (20/14
page 49 of 58
408 BENCHMARK WODS
August 27, 2016
successfully lifted (bar the weight successfully lbs)

cannot touch the ground lifted for the entire 50 Shoulder to Overhead
between reps); score for complex (the bar may not (115/85 lbs)
part 3 is the time it takes touch the ground until the 50 Box Jumps (24/20 in)
you to finish the work after complex is complete);
the 10:00 mark (i.e.: if you score for part 3 is the time wodwell.com/wod/granite-
finish at 17:00, your score it takes you to finish the games-qualifiers-15-3
for part 3 is 7:00). work after the 10:00 mark

(i.e.: if you finish at 17:00,
wodwell.com/wod/ecc-qualifiers- your score for part 3 is “GRANITE
15-1 7:00). GAMES
QUALIFIERS
wodwell.com/wod/ecc-qualifiers-
“GRANITE 15-2
16.2”
GAMES As Many Rounds as
QUALIFIERS
“GRANITE calorie Row
15.1” 50 Wall Ball Shots (20/14
GAMES
As Many Rounds as lbs)
QUALIFIERS
Possible in 10 minutes 5 50 Shoulder-to-Overhead
Hang Squat Cleans 15.2” 50 Box Jumps (24/20 in)
(155/105 lbs) With a Running Clock 6
7 Bar-Facing Burpees Minutes (0:00-6:00) to wodwell.com/wod/granite-
Establish: games-qualifiers-16-2
wodwell.com/wod/granite- 1 Rep Max Snatch
games-qualifiers-15-1
Then, As Many Rounds as “GRANITE

Possible (AMRAP) in 8 GAMES
“GRANITE Minutes (6:00-14:00): QUALIFIERS
GAMES 30 Double-Unders 16.5”
QUALIFIERS 15 Chest-to-Bar Pull-ups
30 Double-Unders As Many Rounds As
15.4” Possible (AMRAP) in 14
15 Toes-to-Bar
As Many Rounds as minutes 70 Double-Unders
Possible in 13 minutes 10 Then, 6 Minutes (14:00- 7 Ring Muscle-Ups
Deadlifts (225/155 lbs) 20:00) to Establish: 7 Snatches (155/105 lbs)
5 Ring Muscle-Ups 1-Rep Max Snatch
10 Deadlifts (255/175 lbs) wodwell.com/wod/granite-
5 Ring Muscle-Ups games-qualifiers-16-5
wodwell.com/wod/granite-
10 Deadlifts (285/195 lbs) games-qualifiers-15-2
5 Ring Muscle-Ups
page 50 of 58
408 BENCHMARK WODS
August 27, 2016

5 Ring Muscle-Ups “GRANITE “LURONG
10 Deadlifts (345/235 lbs) GAMES SUMMER
5 Ring Muscle-Ups QUALIFIERS CRUSH”
16.1” For Time 30 calorie Row
Max Reps of Ring Muscle-
Ups As Many Rounds as
Possible in 15 minutes 10 Then 3 Rounds of:
Squat Clean-and-Jerks 10 Deadlifts (225/185 lbs)
games-qualifiers-15-4 (135/85 lbs) 10 Handstand Push-Ups
wodwell.com/wod/summer-crush
8 Squat Clean-and-Jerks
“GRANITE (185/115 lbs)
GAMES 15 Bar-Facing Burpees
6 Squat Clean-and-Jerks
“OPEN 11.1”
QUALIFIERS
(225/145 lbs) As Many Reps as Possible
16.3” 15 Bar-Facing Burpees (AMRAP) in 10 minutes 30
As Many Rounds as 4 Squat Clean-and-Jerks Double-Unders
Possible (AMRAP) in 12 (275/175 lbs) 15 Power Snatches (75/55
minutes 12 Chest-to-Bar 15 Bar-Facing Burpees lbs)
Pull-Ups 2 Squat Clean-and-Jerks
8 Deadlifts (245/165 lbs) (305/200 lbs) This WOD was repeated as
12 Handstand Push-Ups 15 Bar-Facing Burpees "Open 14.1."
8 Deadlifts (245/165 lbs) Max Reps of Squat Clean-
wodwell.com/wod/open-11-1
and-Jerks (315/205 lbs)
games-qualifiers-16-3 wodwell.com/wod/granite-
games-qualifiers-16-1 “OPEN 11.4”
“LURONG 50’S in 10 minutes 60 Bar
CHIPPER” “GRANITE Facing Burpees
For Time 50 Wall Ball Shots GAMES 30 Overhead Squats
(20/14 lbs) QUALIFIERS (120/90 lbs)
50 Dumbbell Snatches 10 Muscle-Ups
16.4”
(70/50 lbs) (alternating
For Time wodwell.com/wod/open-11-4
arms)
5–10–15–20–15–10–5 Reps
50 Pistols (alternating legs)
of
Overhead Squats (115/75 “OPEN 12.1”
lbs)
wodwell.com/wod/50s-chipper Complete as Many Reps as
page 51 of 58
408 BENCHMARK WODS
August 27, 2016
Toes-to-Bar Possible in 7 minutes

“LURONG THE Burpees
MOTIVATOR” wodwell.com/wod/granite-
games-qualifiers-16-4 This workout begins from a
in 9 minutes Shoulder-to- standing position. The
Overhead (115/85 lbs) Athlete will move from flat
“LURONG on the ground to touching
Front-Rack Lunges (115/85
lbs) CHAMPION an object with both hands
TEST” that is 6 inches above their
Penalty Each Time Bar is max reach.
Dropped* in 23 minutes Max wodwell.com/wod/open-12-1
*If athlete drops the bar 1 minute Rest
during the Shoulder-to- Max Box Jump Overs
Overhead, penalty is 20
“OPEN 12.4”
(30/24")
Double-Unders. If athlete As Many Reps as Possible
1 minute Rest
drops the bar during the in 12 minutes 150 Wall
Max Hang Power Cleans
Front-Rack Lunges, penalty Balls (20/14lbs)
(155/100 lbs)
is 5 burpees. 90 Double-Unders
1 minute Rest
30 Muscle-Ups
Max Muscle-Ups
wodwell.com/wod/the-motivator
1 minute Rest
If time permits, after
Max Thrusters (155/100
finishing the muscle-ups,
lbs)
“OPEN 11.2” start over from wall balls.
1 minute Rest
As Many Reps as Possible Open 12.4 was repeated
Max Row for calories
in 15 minutes 9 Deadlifts as "Open 13.3"
1 minute Rest
(155/100 lbs)
12 Push-Ups Repeat for 2 Rounds
Following an "every other
“OPEN 13.2”
minute, on the minute"
interval scheme, perform As Many Reps as Possible
as many reps of possible in 10 minutes 5 Shoulder-
“OPEN 11.5” (AMRAP) of the first to-Overheads (115/75 lbs)
As Many Reps as Possible movement in one minute, 10 Deadlifts (115/75 lbs)
in 20 minutes 5 Power then rest one minute. Then 15 Box Jumps (24/20 in)
Cleans (145/105 lbs) AMRAP of the second
"Shoulder-to-Overhead"
10 Toes-To-Bars movement in one minute,
means you start with a
15 Wall Balls (20/14 lbs) followed by another minute
barbell on your shoulders
of rest. Continue for all six
page 52 of 58
408 BENCHMARK WODS
August 27, 2016
(10 ft) movements. Repeat a and move the bar

second time - for a total of overhead with your arms
wodwell.com/wod/open-11-5 23 minutes. any way you like (ie: strict
press, push press, push
wodwell.com/wod/champion-test jerk, etc.)
“OPEN 12.2”
As Many Reps as Possible wodwell.com/wod/open-13-2
in 10 minutes 30 Snatches “LURONG THE

(75/45 lbs) OLYMPIAN”
30 Snatches (135/75 lbs) “OPEN 13.5”
30 Snatches (165/100 lbs) in 9 minutes 20 Ground-to- As Many Reps as Possible
30 Snatches (210/120 lbs) Overhead (95/65 lbs) in 4 minutes 15 Thrusters
Continue at this weight 7 Bar-Facing Burpees (100/65 lbs)
until time is up 15 Ground-to-Overhead 15 Chest-to-Bar Pull-ups
(135/95 lbs)
7 Bar-Facing Burpees If 90 reps (3 rounds) are
10 Ground-to-Overhead completed in under 4
(155/105 lbs) minutes, time extends to 8
“OPEN 12.5” 7 Bar-Facing Burpees minutes. If 180 reps (6
As Many Reps as Possible 5 Ground-to-Overhead rounds) are completed in
in 7 minutes 3 Thrusters (185/65 lbs) under 8 minutes, time
(100/65 lbs) 7 Bar-Facing Burpees extends to 12 minutes. Etc.
3 Chest-to-Bar Pull-ups Max Ground-to-Overhead
6 Thrusters (100/65 lbs) (225/155 lbs)
6 Chest-to-Bar Pull-ups
9 Thrusters (100/65 lbs) wodwell.com/wod/the-olympian
9 Chest-to-Bar Pull-ups
“OPEN 14.3”
If you complete the round As Many Reps as Possible
of 9, complete a round of “OPEN 11.3” in 8 minutes 10 Deadlifts
12, then go on to 15, etc. As Many Reps as Possible (135/95 lbs)
in 5 minutes Squat Clean 15 Box Jumps (24/20 in)
Open 12.5 is a repeat of / (165/110 lbs) 15 Deadlifts (185/135 lbs)
same as "Open 11.6" Jerk (165/110 lbs) 15 Box Jumps (24/20 in)
You must complete the 15 Box Jumps (24/20 in)
squat clean before moving 25 Deadlifts (275/185 lbs)
on to the jerk and you 15 Box Jumps (24/20 in)
“OPEN 13.3” must complete the jerk 30 Deadlifts (315/205 lbs)
As Many Reps as Possible before moving on to the 15 Box Jumps (24/20 in)
in 12 minutes 150 Wall 35 Deadlifts (365/225 lbs)
page 53 of 58
408 BENCHMARK WODS
August 27, 2016
Balls (20/14lbs) next squat clean. If you 15 Box Jumps (24/20 in)
90 Double-Unders miss a jerk you may power
30 Muscle-Ups clean the bar to set up For the box jumps you may
your jerk attempt. jump or step up or down as
If time permits, after long as both feet start on
finishing the muscle-ups, wodwell.com/wod/open-11-3 the ground and both feet
start over from wall balls. end on the box in control.
Open 13.3 is a repeat
of "Open 12.4" “OPEN 11.6” wodwell.com/wod/open-14-3

in 7 minutes 3 Thrusters
(100/65 lbs)
“OPEN 15.1 &
3 Chest-to-Bar Pull-ups 15.1A”
“OPEN 14.1” 6 Thrusters (100/65 lbs) Complete As Many Rounds
As Many Reps as Possible 6 Chest-to-Bar Pull-ups as Possible in 9 minutes 15
(AMRAP) in 10 minutes 30 9 Thrusters (100/65 lbs) Toes-to-Bars
Double-Unders 9 Chest-to-Bar Pull-ups 10 Deadlifts (115/75 lbs)
15 Power Snatches (75/55 If you complete the round 5 Snatches (115/75 lbs)
lbs) of 9, complete a round of
12, then go on to 15, etc. Then, "Open 15.1a": In 6
This WOD is a repeat of Minutes
"Open 11.1." Open 11.6 was repeated in 1-Rep-Max Clean-and-Jerk
the 2012 CrossFit Games
wodwell.com/wod/open-14-1 Open as "Open 12.5"
As soon as the clock
wodwell.com/wod/open-11-6 reaches 9 minutes and
“OPEN 14.4” Workout 15.1 is complete,
As Many Rounds and Reps Workout 15.1a will begin
as Possible in 14 minutes “OPEN 12.3” with the same running
60 Calorie Row As Many Reps as Possible clock. The athlete will have
50 Toes-to-Bars in 18 minutes 15 Box from 9:00 to 15:00 to
40 Wall-Ball Shots (20/14 Jumps (24/20 in) complete Workout
lbs) (10/9 ft target) 12 Push Press (115/75 lbs) 15.1a. The same barbell
30 Cleans (135 lb) 9 Toes-to-Bar must be used for both 15.1
20 Muscle-Ups and 15.1a. Score for
wodwell.com/wod/open-12-3 Workout 15.1 is the total
If you complete one round, number of repetitions
start again on the rower completed. Score for
and continue the sequence Workout 15.1a is the
until time is up. Score is weight (in pounds) of the
page 54 of 58
408 BENCHMARK WODS
August 27, 2016
total repetitions completed “OPEN 13.1” heaviest successful clean-

(on the rower 1 calorie = 1 and-jerk.
rep).
in 17 minutes 40 Burpees
30 Snatches (75/45 lbs) wodwell.com/wod/open-15-1
30 Burpees
30 Snatches (135/75 lbs)
“OPEN 15.2” 20 Burpees “OPEN 15.4”
30 Snatches (165/100 lbs)
For as long as possible As Many Reps as Possible
10 Burpees
complete in 3 minutes (AMRAP) in 8 minutes 3
Snatch (210/120 lbs)- As
From 0:00-3:00, 2 rounds Handstand Push-Ups
Many Reps as Possible
of: 3 Cleans (185/125 lbs)
10 Overhead Squats 6 Handstand Push-Ups
In the case of a tie, the
(95/65lbs) 3 Cleans (185/125 lbs)
athlete with the faster time
10 Chest-to-Bar Pull-Ups 9 Handstand Push-Ups
to finish their last complete
From 3:00-6:00, 2 rounds 3 Cleans (185/125 lbs)
set of Snatches will be
of: 12 Handstand Push-Ups
ranked higher.
12 Overhead Squats 6 Cleans (185/125 lbs)
(95/65lbs) wodwell.com/wod/open-13-1 15 Handstand Push-Ups
12 Chest-to-Bar pull-ups 6 Cleans (185/125 lbs)
From 6:00-9:00, 2 rounds 18 Handstand Push-Ups
of: “OPEN 13.4” 6 Cleans (185/125 lbs)
14 Overhead Squats 21 Handstand Push-Ups
(95/65lbs) 9 Cleans (185/125 lbs)
in 7 minutes 3 Clean-and-
14 Chest-to-Bar Pull-Ups Etc., following same
Jerks (135/95 lbs)
Follow the pattern until you pattern until time is up
3 Toes-to-Bars
fail to complete both 6 Clean-and-Jerks (135/95
rounds. wodwell.com/wod/open-15-4
lbs)
6 Toes-to-Bars
This WOD is a repeat of
9 Clean-and-Jerks (135/95 “OPEN 16.2”
"Open 14.2"
lbs)
AMRAP in 20 minutes
9 Toes-to-Bars
wodwell.com/wod/open-15-2 Continue until 4 minutes:
25 Toes-to-Bars
lbs)
50 Double-Unders
“OPEN 15.5” 12 Toes-to-Bars
If you complete the round
27-21-15-9 Reps for Time lbs)
of 12, go on to 15. If you
Row (calories) complete 15, go on the 18,
Thrusters (95/65 lbs) If completed before 4
etc.
minutes, continue until 8
page 55 of 58
408 BENCHMARK WODS
August 27, 2016
wodwell.com/wod/open-15-5 wodwell.com/wod/open-13-4 minutes:

25 Toes-to-Bars
50 Double-Unders
“OPEN 16.3” “OPEN 14.2” 13 Squat Cleans (185/115
AMRAP in 7 minutes 10 For as long as possible lbs)
Power Snatches (75/55 lbs) complete in 3 minutes
3 Bar Muscle-Ups From 0:00-3:00, 2 rounds If completed before 8
of: minutes, continue until 12
wodwell.com/wod/open-16-3 10 Overhead Squats minutes:
(95/65lbs) 25 Toes-to-Bars
10 Chest-to-Bar Pull-Ups 50 Double-Unders
From 3:00-6:00, 2 rounds 11 Squat Cleans (225/145
of: lbs)
12 Overhead Squats
(95/65lbs) If completed before 12
12 Chest-to-Bar pull-ups minutes, continue until 16
From 6:00-9:00, 2 rounds minutes:
of: 25 Toes-to-Bars
14 Overhead Squats 50 Double-Unders
(95/65lbs) 9 Squat Cleans (275/175
14 Chest-to-Bar Pull-Ups lbs)
Follow the pattern until you
fail to complete both If completed before 16
rounds. minutes, continue until 20
minutes:
This WOD was repeated as 25 Toes-to-Bars
"Open 15.2" 50 Double-Unders
wodwell.com/wod/open-14-2 lbs)
Athlete's score will be the

“OPEN 14.5” number of reps completed.
21-18-15-12-9-6-3 Reps Tiebreak is the elapsed
For Time Thrusters (95/65 time at which the
lb) athlete completed their las
Bar Facing Burpees t set of double-unders.
Open 14.5 was repeated as wodwell.com/wod/open-16-2

Open 16.5
page 56 of 58
408 BENCHMARK WODS
August 27, 2016
“OPEN 16.5”
21-18-15-12-9-6-3 Reps
“OPEN 15.3” For Time Thrusters (95/65
As Many Reps as Possible lbs)
(AMRAP) in 14 minutes 7 Bar-Facing Burpees
Muscle-Ups
50 Wall Balls (20/14 lbs) Open 16.5 was a repeat of
100 Double-Unders Open 14.5
After the last double- wodwell.com/wod/open-16-5

under, the athlete will
move back to the rings and
begin the next round.
Score will be the total
number of repetitions
completed before the 14-
minute time cap.
“OPEN 16.1”
AMRAP in 20 Minutes in 20
minutes 25 ft Overhead
Walking Lunges (95/65 lbs)
25 ft Overhead Walking
Lunges (95/65 lbs)
“OPEN 16.4”
AMRAP in 13 minutes 55
55 Wall-Balls (20/14 lbs)
55 calorie Row
page 57 of 58
408 BENCHMARK WODS
August 27, 2016
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
page 58 of 58

408 Benchmark Wods: Benchmarks & Tributes

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408 Benchmark Wods: Benchmarks & Tributes

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408 BENCHMARK WODS

August 27, 2016

BENCHMARKS & TRIBUTES

“12 DAYS OF “1775” “21-15-9

“CINDY FULL OF 50 Hang Cleans

Each round consists of 21 (135/95 lbs) wodwell.com/wod/crossfit-total

counts as an attempt. 50 Back Extensions 30 Lunges (alternating

High-Pulls (75/55 lbs)

Perform 1 minute of work Possible in 12 minutes 50 15 Pull-Ups

5 Front Squats (115/75 lbs)

“G.I. JANE” Pood)

wodwell.com/wod/hope Muscle-Ups 16 Pull-Ups

“LINCHPIN TEST “KING KONG”

“L.A.G.” 24 Box Jumps (30/24″) Autism"

21-15-9 Reps of: “MIAGI” “LINCHPIN TEST

400 meter Run top of the front squat

lbs) lbs) wodwell.com/wod/mcflurry

“OGAR” “PAINSTORM “OLAF”

400 meter Run “PAINSTORM

For Time 100 meter Run 12 Tractor Tire Flips

“SAN FRAN 6: the number of victims

consecutive intervals of Then 4 Rounds of:

“SEVEN DEADLY wodwell.com/wod/tabata-fight- “STANLEY”

15 Thrusters (95/65 lbs) and 10 secs off) for each

wodwell.com/wod/tabata-this 10 Sit-Ups Complete as many

The entire workout is 300 wodwell.com/wod/triplet “THE GHOST”

rounds and reps rep and then start their

*One Body Blaster consists Alternate arms on each

Complete all three parts of

14 Box Jumps (24/20 in)

“31 HEROES” “ABBATE” “ADAMBROWN”

“ADRIAN” 21 Kettlebell Swings (1.5/1

10 Shoulder-to-Overhead wodwell.com/wod/cameron wodwell.com/wod/coe

50 Bench Press (135 lbs) Deadlifts (225/155 lbs) minutes 8 Toes-to-Bar

“FOO” Then 2 Rounds of:

are completed, move to wodwell.com/wod/holbrook

A variant of the Hero WOD wodwell.com/wod/jack

Meter Run 8 Chest-to-Bar Pull-Ups 10 meter Bear Crawl

wodwell.com/wod/joshie 15 Handstand Push-Ups benchmark for this Hero

“KALSU” wodwell.com/wod/marco wodwell.com/wod/ledesma

1 Deadlift (345/225 lbs) wodwell.com/wod/mcdonald-

“LUCE” "Michael" was CrossFit's “MAUPIN”

800 meter Run If you have a weight vest, wodwell.com/wod/monti

wodwell.com/wod/matt-16 “NATE” Then 10 Rounds of:

If you've got a twenty

For the AMRAP, have one “SMYKOWSKI”

you're performing without Back Extensions If you've got a 30 pound

Deadlifts (BW) 66 Wall Ball Shots (20/14

If you've got a 20-lb. vest 29 Back Squats (95 lbs) wodwell.com/wod/the-legend

400 Meter Run

“AMANDA” “ANGIE” “ANNIE”

wodwell.com/wod/barbara wodwell.com/wod/betty “CHRISTINE”

Possible (AMRAP) in 20 finish all 30 rounds under a

21-15-9 Reps For Time

Variants include Heavy “DOUBLE Score is weight used for all

“HARD CINDY” wodwell.com/wod/gwen

As Many Rounds as “EVA”

wodwell.com/wod/grace men and women. One

"Karabel" is a combination 21 Rings Dips