The Benchmark Girls |
Angie | - 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
| For Time
Complete all reps of each exercise before moving to the next. |
Barbara | - 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
| 5 rounds for time |
Chelsea | - 5 Pull-ups
- 10 Push-ups
- 15 Squats
| Each min on the min for 30 min |
Cindy | - 5 Pull-ups
- 10 Push-ups
- 15 Squats
| As many rounds as possible in 20 min |
Diane | - Deadlift 225 lbs
- Handstand push-ups
| 21-15-9 reps, for time |
Elizabeth | | 21-15-9 reps, for time |
Fran | | 21-15-9 reps, for time |
Grace | | 30 reps for time |
Helen | - 400 meter run
- 1.5 pood Kettlebell swing x 21
- Pull-ups 12 reps
| 3 rounds for time |
Isabel | | 30 reps for time |
Jackie | - 1000 meter row
- Thruster 45 lbs (50 reps)
- Pull-ups (30 reps)
| For time |
Karen | | For time |
Linda
(aka "3 bars of death") | - Deadlift 1 1/2 BW
- Bench BW
- Clean 3/4 BW
| 10/9/8/7/6/5/4/3/2/1 rep
rounds for time |
Mary | - 5 Handstand push-ups
- 10 1-legged squats
- 15 Pull-ups
| As many rounds as possible in 20 min |
Nancy | - 400 meter run
- Overhead squat 95 lbs x 15
| 5 rounds for time |
The New Girls |
Annie | | 50-40-30-20 and 10 rep rounds; for time |
Eva | - Run 800 meters
- 2 pood KB swing, 30 reps
- 30 pullups
| 5 rounds for time. |
Kelly | - Run 400 meters
- 30 box jump, 24 inch box
- 30 Wall ball shots, 20 pound ball
| Five rounds for time |
Lynne | - Bodyweight bench press (e.g., same amount on bar as you weigh)
- pullups
| 5 rounds for max reps. There is NO time component to this WOD. |
Nicole | - Run 400 meters
- Max rep Pull-ups
| As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round. |
The Heroes Workouts |
JT
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
First posted 6 July 2005 | - Handstand push-ups
- Ring dips
- Push-ups
| 21-15-9 reps, for time |
Michael
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
First posted 15 July 2005 | - Run 800 meters
- 50 Back Extensions
- 50 Sit-ups
| 3 rounds for time |
Murph
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
First posted 18 August 2005 | - 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 mile Run
| For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. |
Daniel
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
First Posted 6 June 2005 | - 50 Pull-ups
- 400 meter run
- 95 pound Thruster, 21 reps
- 800 meter run
- 95 pound Thruster, 21 reps
- 400 meter run
- 50 Pull-ups
| For time. |
Josh
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
First posted 26 February 2007 | - 95 pound Overhead squat, 21 reps
- 42 Pull-ups
- 95 pound Overhead squat, 15 reps
- 30 Pull-ups
- 95 pound Overhead squat, 9 reps
- 18 Pull-ups
| For time. |
Jason
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage.
First posted 2 August 2007 | - 100 Squats
- 5 Muscle-ups
- 75 Squats
- 10 Muscle-ups
- 50 Squats
- 15 Muscle-ups
- 25 Squats
- 20 Muscle-ups
| For time. |
Badger
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
First posted 19 December 2007 | - 95 pound Squat clean, 30 reps
- 30 Pull-ups
- Run 800 meters
| 3 rounds for time. |
Joshie
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
First posted 22 December 2007 | - 40 pound Dumbbell snatch, 21 reps, right arm
- 21 L Pull-ups
- 40 pound Dumbbell snatch, 21 reps, left arm
- 21 L Pull-ups
The snatches are full squat snatches. | 3 rounds for time. |
Nate
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
First posted 12 February 2008 | - 2 Muscle-ups
- 4 Handstand Push-ups
- 8 2-Pood Kettlebell swings
| As many rounds as possible in 20 minutes |
Randy
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
First posted 13 February 2008 | 75# power snatch, 75 reps | For time |
Tommy V
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008.
First posted 12 March 2008 | - 115 pound Thruster, 21 reps
- 15 ft Rope Climb, 12 ascents
- 115 pound Thruster, 15 reps
- 15 ft Rope Climb, 9 ascents
- 115 pound Thruster, 9 reps
- 15 ft Rope Climb, 6 ascents
| For time |
Griff
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
First posted 9 June 2008 | - Run 800 meters
- Run 400 meters backwards
- Run 800 meters
- Run 400 meters backwards
| For time |