1057 BENCHMARK
WODS
July 26, 2018
QUALIFIERS
“100%”
For Time 40 Box Jumps
(30/24 in)
20 D-Ball Cleans (150/100
lb)
Time Cap: 5 minutes
wodwell.com/wod/100
“50’S CHIPPER”
For Time 50 Wall Ball Shots
(20/14 lb, 10/9 ft)
50 Dumbbell Snatches
(70/50 lb) (alternating)
50 Pistols (alternating)
50 Chest-to-Bar Pull-Ups
wodwell.com/wod/50s-chipper
“AGOQ 17.3”
21-15-9 Reps for Time
Shoulder-to-Overheads
(135/95 lb)
Chest-to-Bar Pull-Ups
Athlete must clean the
barbell to begin the set of
21 shoulder-to-overheads.
Then move to the pull-up
bar for 21 pull-ups, then
back to the barbell for 15
page 1 of 193
“2007”
For Time 1000 meter Row
Then, 5 rounds of:
25 Pull-Ups
7 Push Jerks (135/85 lb)
Time Cap: 15 minutes
wodwell.com/wod/2007
“AGOQ 17.1”
For Time 100 Dumbbell
Snatches (50/35 lb)
80 calorie Row
60 Burpees
40 Muscle-Ups
Time Cap: 20 minutes
Once all 100 sntaches are
complete, move to the
rower and pull 80 calories,
then move to the barbell to
perform 60 bar-facing
burpees. Once all burpees
are complete do 40
muscle-ups. This workout
ends when the the athlete
locks out the final muscle-
up repetition or when 20
minutes is up. If athlete
does not finish all 280 reps
before the time cap, score
“2223
INTERVALS”
For Time Three 2-minute
intervals, then one 3-
minute interval of:
2 Rope Climbs
10/7 calorie SkiErg
Max Overhead Squats
(155/105 lb)
Then, 1 minute Rest
Time Cap: 12 minutes
Throughout this event,
athletes will work for 2
minutes, then rest for 1
minute. In each 2-minute
work period, they will
perform 2 rope climbs,
10/7 calories on the SkiErg,
and then as many
overhead squats as
possible in the remaining
time. After resting for one
minute, they will again
perform 2 climbs, a 10/7-
calorie ski and as many
overhead squats as
possible in the remaining
time. They will continue
until 75 reps of the
overhead squat have been
1057 BENCHMARK
WODS
July 26, 2018
shoulder-to-overheads,
followed by 15 pull-ups,
and finishing with 9
shoulder-to-overheads and
9 pull-ups. Score is the
time it takes to complete
all 90 repetitions.
wodwell.com/wod/agoq-17-3
“AGOQ 18.2”
4 Rounds for Time 25
Chest-to-Bar Pull-Ups
5 Cleans (245/170 lb)
Time Cap: 15 minutes
This workout begins with
the athlete standing under
the pull-up bar. After the
call of “3, 2, 1 … go,” the
athlete will jump up and
begin performing pull-ups.
Once 25 reps are
complete, the athlete will
move to the barbell for the
cleans. Once 5 cleans are
complete, the athlete will
move back to the pull-up
bar and begin the next
round. The athlete will
repeat this for a total of 4
rounds. The workout is
complete when the athlete
reaches full extension on
the final clean. Every
second counts in this
workout. The athlete’s
score will be the time it
page 2 of 193
will be the number of reps
completed.
wodwell.com/wod/agoq-17-1
“AGOQ 17.4”
2 Rounds for Time 10
Deadlifts (315/225 lb)
20 Deficit Handstand Push-
Ups (4.5/3 in)
30 Front Squats (95/65 lb)
Mark a box on the ground
and a foot line on the wall
for the handstand push-ups
(per movement standards)
and create deficit for the
handstand push-ups.
Perform 10 deadlifts, 20
handstand push-ups, then
to a second barbell for 30
front squats. Once the 30
front squats are
completed, move back to
the deadlift bar to begin
the second round.
wodwell.com/wod/agoq-17-4
“AGOQ 18.3”
AMRAP in 20 minutes 50
Wall Ball Shots (20/14 lb in
10/9 ft)
100 Double-Unders
50 ft Handstand Walk
100 Double-Unders
50 calorie Row
100 Double-Unders
completed.
The athlete’s score is the
total time it takes for them
to complete the event. If
the athlete does not finish,
score is total number of
repetitions completed at
the end of the 3-minute
interval round.
wodwell.com/wod/2223-intervals
“AGOQ 17.2”
AMRAP in 20 minutes 0:00-
4:00:
25 Toes-to-Bars
50 Double Unders
15 Squat Cleans (135/85
lb)
If completed before 4:00,
then until 8:00:
25 Toes-to-Bars
50 Double Unders
13 Squat Cleans (185/115
lb)
If completed before 8:00,
then until 12:00:
25 Toes-to-Bars
50 Double Unders
11 Squat Cleans (225/145
lb)
If completed before 12:00,
then until 16:00:
25 Toes-to-Bars
1057 BENCHMARK
WODS
July 26, 2018
takes to complete all 120
repetitions. Time will be
recorded in full seconds.
Do not round up. If the
athlete finishes in 10:32.7,
his or her score is 10:32.
There is a 15-minute time
cap. If the athlete does not
finish all 120 reps before
the time cap, his or her
score will be the number of
reps completed.
wodwell.com/wod/agoq-18-2
“AMANDA .45”
13-11-9-7-5 Reps for Time
Muscle-Ups
Squat Snatches (135/95 lb)
Time cap: 13 minutes for
males, 15 minutes for
females
Athletes will complete 13
muscle-ups then 13 squat
snatches, then 11 of each,
9 of each, 7 of each, and 5
of each before moving to
the finish line.
wodwell.com/wod/amanda-45
“ECC
QUALIFIERS
15.2”
With a Running Clock
page 3 of 193
50 ft Handstand Walk
100 Double-Unders
Prior to starting this
workout, the athlete will
need to measure and mark
the wall-ball target and the
lengths on the floor for the
handstand walk. This
workout begins with the
athlete standing tall and
the ball on the ground.
After the call of “3, 2, 1 …
go,” the athlete will reach
down, pick up the medicine
ball and begin performing
wall-ball shots. After 50
shots are complete, the
athlete will pick up a jump
rope and perform 100
double-unders. The athlete
will then perform a 50-ft.
handstand walk, then
another 100 double-
unders. Next, the athlete
will row 50 calories,
followed by another 100
double-unders. Finally, the
athlete will walk another
50 feet on his or her hands
and complete 100 more
double-unders to finish the
round. He or she will then
move back to the medicine
ball and begin the next
round. The athlete’s score
will be the total number of
repetitions completed
within the 20-minute time
cap. Each 5-foot section on
50 Double Unders
9 Squat Cleans (275/175
lb)
If completed before 16:00,
then until 20:00:
25 Toes-to-Bars
50 Double Unders
7 Squat Cleans (315/205
lb)
Perform 25 toes-to-bars, 50
double-unders, and 15
squat cleans. If all 90
repetitions are not
completed within 4
minutes, the workout is
over and the score is the
number of reps completed
within 4 minutes. If all 90
repetitions are completed
under 4 minutes, perform
another 25 toes-to-bars, 50
double-unders and 13
squat cleans, this time at a
heavier weight. If all 178
repetitions (90 from round
1, plus 88 from round 2)
are completed under 8
minutes, begin another
round and extend time by
another 4 minutes. In each
subsequent round the
weight of the clean
increases while the
number of reps of the
clean decreases. Once a
round is completed
immediately begin the
next round (do not wait for
1057 BENCHMARK
WODS
July 26, 2018
AMRAP in 5 minutes (from
0:00-5:00)
5 Bar Muscle-Ups
5 Squat Cleans (155/105
lb)
5 Box Jumps (40/30 in)
Then, 5 Minutes (from
5:00-10:00) to Establish:
Max Load Complex of
1 Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk
Then, For Time (starting at
10:00):
18-12-6 Repetitions of
Deadlifts (275/185 lb)
Strict Handstand Push-Ups
The WOD has 3 parts. Part
1 starts with a running
clock; Part 2 starts at the
5:00 mark, Part 3 starts at
the 10:00 mark. Score for
Part 1 is total number of
rounds plus reps
completed under 5
minutes; score for Part 2 is
the weight successfully
lifted for the entire
complex (the bar may not
touch the ground until the
complex is complete);
score for part 3 is the time
it takes you to finish the
work after the 10:00 mark
(i.e.: if you finish at 17:00,
your score for part 3 is
page 4 of 193
the handstand walk will
count as 1 rep, and every
calorie completed on the
row will be equal to 1 rep.
wodwell.com/wod/agoq-18-3
“CHAMPION
TEST”
EOMOM in 23 minutes 1
minute Max Deadlifts
(155/100 lbs)
1 minute Rest
1 minute Max Box Jump
Overs (30/24")
1 minute 1 minute Rest
1 minute Max Hang Power
Cleans (155/100 lbs)
1 minute Rest
1 minute Max Muscle-Ups
1 minute Rest
1 minute Max Thrusters
(155/100 lbs)
1 minute Rest
1 minute Max Row for
calories
1 minute Rest
Repeat for 2 Rounds
Following an "every other
minute, on the minute"
(EOMOM) interval scheme,
perform as many reps of
possible (AMRAP) of the
first movement in one
minute, then rest one
minute. Then AMRAP of the
second movement in one
the 4-minute round to end
before moving on to the
next round). This pattern
continues for up to 20
minutes, as long as a full
round is completed before
the next cutoff. If athlete
fails to complete all
repetitions within cutoff
time for a round, athlete’s
score is number of
repetitions completed.
Another person may assist
the athlete in changing the
plates on the barbell
during this workout, or
multiple barbells may be
used.
wodwell.com/wod/agoq-17-2
“AGOQ 18.1”
For Time 4 Thrusters
(135/95 lb)
1 Rope Climb (15 ft)
8 Thrusters (135/95 lb)
2 Rope Climbs (15 ft)
12 Thrusters (135/95 lb)
3 Rope Climbs (15 ft)
Time Cap: 10 minutes
This workout begins with
the barbell resting on the
floor and the athlete
standing tall. After the call
of “3, 2, 1… go,” the
athlete will reach down
and begin the thrusters.
1057 BENCHMARK
WODS
July 26, 2018

7:00). minute, followed by After 4 reps are complete,

wodwell.com/wod/ecc-qualifiers-
15-2
“GET A GRIP”
For Time 50 Double-Unders
20 Deadlifts (100/70 kg)
20 Box Jumps (24/20 in)
20 Kettlebell Swings (24/16
kg)
20 Toes-to-Bars
20 Kettlebell Swings (24/16
kg)
20 Box Jumps (24/20 in)
20 Deadlifts (100/70 kg)
50 Double-Unders
Time Cap: 8 minutes
wodwell.com/wod/get-a-grip
“GG QUALIFIER
15.2”
With a Running Clock in 20
minutes From 0:00-6:00:
Establish a 1-Rep Max
Snatch
From 6:00-14:00 AMRAP:
30 Double-Unders
15 Chest-to-Bar Pull-ups
30 Double-Unders
15 Toes-to-Bar
From 14:00-20:00:
Establish a 1-Rep Max
Snatch
another minute of rest.
Continue for all six
movements. Repeat a
second time - for a total of
23 minutes. Score is total
reps completed.
wodwell.com/wod/champion-test
“ECC
QUALIFIERS
15.3”
AMRAP in 20 minutes 50
Wall Balls (20/14 lb)
50 Double-Unders
40 Box Jumps (24/20 lb)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
20 Cleans (145/100 lb)
20 Jerks (145/100 lb)
10 Snatches (145/100 lb)
10 Muscle-Ups
If an athlete completes the
10 Muscle-Ups and has
time remaining in the 20
minute cap, begin round 2
starting with the wall balls.
wodwell.com/wod/ecc-qualifiers-
15-3
“GG QUALIFIER
17.3”
For Time From 0:00-4:00:
the athlete will move to
the rope and perform 1
climb before returning to
the barbell. In the second
round, the athlete will
perform 8 thrusters and 2
climbs, then 12 thrusters
and 3 climbs in the third
round. This workout ends
when the athlete touches
the 15-ft. target at the top
of the final climb. Every
second counts in this
workout. The athlete’s
score will be the time it
takes to complete all 30
repetitions. Time will be
recorded in full seconds.
Do not round up. If the
athlete finishes in 6:32.7,
his or her score is 6:32.
There is a 10-minute time
cap. If the athlete does not
finish all 30 reps before the
time cap, his or her score
will be the number of reps
completed.
wodwell.com/wod/agoq-18-1
“AGOQ 18.4”
AMRAP in 5 minutes 9
Handstand Push-Ups
6 Burpees
3 Snatches (165/115 lb)
Prior to starting this
workout, the athlete will

page 5 of 193
1057 BENCHMARK
WODS
July 26, 2018
wodwell.com/wod/granite-
games-qualifiers-15-2
“GG QUALIFIER
16.1”
AMRAP in 15 minutes 10
Squat Clean-and-Jerks
(135/85 lb)
15 Bar-Facing Burpees
8 Squat Clean-and-Jerks
(185/115 lb)
15 Bar-Facing Burpees
6 Squat Clean-and-Jerks
(225/145 lb)
15 Bar-Facing Burpees
4 Squat Clean-and-Jerks
(275/175 lb)
15 Bar-Facing Burpees
2 Squat Clean-and-Jerks
(305/200 lb)
15 Bar-Facing Burpees
Max Reps of Squat Clean-
and-Jerks (315/205 lb)
wodwell.com/wod/granite-
games-qualifiers-16-1
“GG QUALIFIER
16.4”
For Time
5–10–15–20–15–10–5 Reps
of
Overhead Squats (115/75
lb)
Toes-to-Bar
wodwell.com/wod/granite-
games-qualifiers-16-4
page 6 of 193
2 Rounds of: need to mark a foot line on
12 Overhead Squats (95/65 the wall for the handstand
lb) push-ups (details in
12 Toes-to-Bars Movement Standards
section). This workout
If completed before 4:00, begins with the athlete
then from 4:00-8:00: standing tall. After the call
2 Rounds of: of “3, 2, 1 … go,” the
10 Overhead Squats athlete will kick up against
(135/95 lb) the wall and perform 9
12 Toes-to-Bars handstand push-ups, then
6 bar-facing burpees, then
If completed before 8:00, 3 snatches. He or she will
then from 8:00-12:00: then move back to the
2 Rounds of: handstand push-up and
8 Overhead Squats begin the next round. The
(165/115 lb) athlete’s score will be the
12 Toes-to-Bars total number of repetitions
completed within the 5-
If completed before 12:00, minute time cap.
then from 12:00-16:00:
2 Rounds of: wodwell.com/wod/agoq-18-4
6 Overhead Squats
(185/125 lb)
12 Toes-to-Bars “ECC
QUALIFIERS
Time Cap: 16 minutes 15.1”
wodwell.com/wod/granite- With a Running Clock
games-qualifiers-17-3 AMRAP in 5 Minutes (from
0:00-5:00):
10 Bar-Facing Burpees
“GG QUALIFIER 15 Thrusters (95/65 lb)
20 Chest-to-Bar Pull-Ups
15.3”
AMRAP in 17 minutes 50
Then, 5 Minutes (from
calorie Row
5:00-10:00) to Establish:
50 Wall Ball Shots (20/14
5 Rep Max Low Hang
lb)
Snatch
50 Shoulder to Overhead
(115/85 lb)
1057 BENCHMARK
WODS
July 26, 2018
“GG QUALIFIER
17.2”
AMRAP in 6 minutes 6
Deadlifts (225/155 lb)
6 Bar Facing Burpees
wodwell.com/wod/granite-
games-qualifiers-17-2
“GG QUALIFIER
18.1”
Complete as much as
possible in 14 minutes 15
Burpees Over Concept 2
Erg
40/30 Calorie Row
15 Burpees Over Concept 2
Erg
40/30 Calorie Row
15 Burpees Over Concept 2
Erg
In the remaining time:
Establish a 1-RM Snatch
The workout begins with
14 minutes on the clock
and the athlete standing
upright beside the Concept
2 rower. At the start of the
timer, the athlete will
complete their assigned
number of burpees over
the rower – see division
standards for reps. Upon
completing the final
burpee, the athlete will
move to the rower and
page 7 of 193
50 Box Jumps (24/20 in)
wodwell.com/wod/granite-
games-qualifiers-15-3
“GG QUALIFIER
16.2”
AMRAP in 17 minutes 50
calorie Row
50 Wall Ball Shots (20/14
lb)
50 Shoulder-to-Overheads
(115/85 lb)
50 Box Jumps (24/20 in)
wodwell.com/wod/granite-
games-qualifiers-16-2
“GG QUALIFIER
16.5”
AMRAP in 14 minutes 70
Double-Unders
7 Ring Muscle-Ups
7 Snatches (155/105 lb)
wodwell.com/wod/granite-
games-qualifiers-16-5
“GG QUALIFIER
17.4”
AMRAP in 10 minutes 6
Ring Muscle-Ups
12 Shoulder-to-Overheads
(155/105 lb)
15 Burpee Box Jump Overs
(24/20 in)
Then, For Time (starting at
10:00):
25 Overhead Squats
(135/95 lb)
75 Double-Unders
25 calorie Row
75 Double-Unders
25 Overhead Squats
(135/95 lb)
The WOD has 3 parts. Part
1 starts with a running
clock; Part 2 starts at the
5:00 mark, Part 3 starts at
the 10:00 mark. Score for
Part 1 is total rounds plus
reps completed under
5:00; score for Part 2 is
heaviest weight
successfully lifted (bar
cannot touch the ground
between reps); score for
part 3 is the time it takes
you to finish the work after
the 10:00 mark (i.e.: if you
finish at 17:00, your score
for part 3 is 7:00).
wodwell.com/wod/ecc-qualifiers-
15-1
“FIBONACCI
FINAL”
For Time Men
5-8-13 reps of:
Parallette Handstand Push-
Ups
Kettlebell Deadlifts (2 x
203 lb)
1057 BENCHMARK
WODS
July 26, 2018
complete their assigned
calories – see division
standards for required
calories. The athlete must
remain on the rower with
the handle in hand until
the monitor registers their
final calorie. Upon
completing the row, the
athlete will complete an
additional set of burpees
over the rower, row their
assigned calories and
finish with a final set of
burpees over the rower.
When the athlete has
completed the assigned
burpees and calories they
will use the remaining time
on the clock to establish
their 1-rep max snatch.
This workout will have 2
scores. The first score will
be the time within which
the athlete completes their
burpees and rowing (if the
athlete does not complete
the couplet in the 14
minutes, their score is the
number of reps
completed). Athletes
should not round up partial
seconds. The athlete’s
score is their max snatch
recorded before the
expiration of the 14-minute
time cap. Athletes may
have assistance changing
their weights if desired.
page 8 of 193
wodwell.com/wod/granite-
games-qualifiers-17-4
“GG QUALIFIER
18.2”
For Time 20-18-16-14-12-
10-8-6-4-2 reps of:
Wall Ball Shots (20/14 lb,
10/9 ft)
10-9-8-7-6-5-4-3-2-1 reps
of:
Toes-to-Bars
Time Cap: 12 minutes
Athletes begin standing at
their wall ball target
station with the ball at
their feet. At the start of
the timer, the athlete will
complete 20 wall ball shots
to a target – see division
standards for weight and
height requirements across
divisions. After their 20th
rep, the athlete will move
to the pull-up bar to
complete 10 toes-to-bar or
hanging knee raises – see
division standards for
required movements
across divisions. After
their 10th rep, the athlete
will return to their wall ball
station and complete 18
reps, then 9 reps on the
bar. Each round, the
athlete will subtract 2 and
89 feet Kettlebells
Overhead Lunges (2 x 53
lb)
Women
3 Parallette Handstand
Push-Ups
5 Kettlebell Deadlifts (2 x
124 lb)
5 Parallette Handstand
Push-Ups
8 Kettlebell Deadlifts​​ (2 x
124 lb)
8 Parallette Handstand
Push-Ups
13 Kettlebell Deadlifts​​ (2 x
124 lb)
89 feet Kettlebells
Overhead Lunges (2 x 35
lb)
Men will complete 5
handstand push-ups and 5
kettlebell deadlifts, 8
handstand push-ups and 8
kettlebell deadlifts, 13
handstand push-ups and
13 kettlebell deadlifts, then
pick up 2 53-lb. kettlebells
and lunge with them
overhead to the finish line.
Women will complete 3
handstand push-ups and
5 kettlebell deadlifts, 5
handstand push-ups and
8 kettlebell deadlifts, 8
handstand push-ups and
13 kettlebell deadlifts, then
pick up 2 35-lb. kettlebells
and lunge with them
1057 BENCHMARK
WODS
July 26, 2018
Intermediate 14 minute
Time Cap 15 Burpees Over
Concept 2 Erg (CAN step
over) 35/25 Calorie Row
15 Burpees Over Concept 2
Erg 35/25 Calorie Row 15
Burpees Over Concept 2
Erg
In the remaining time:
Establish a 1-RM Snatch
Scaled 14 minute Time
Cap 10 Burpees Over
Concept 2 Erg (CAN step
over) 30/20 Calorie Row
10 Burpees Over Concept 2
Erg 30/20 Calorie Row 10
Burpees Over Concept 2
Erg
In the remaining time:
Establish a 1-RM Snatch
wodwell.com/wod/granite-
games-qualifiers-18-1
“GG QUALIFIER
18.4”
3-6-9-12-9-6-3 Reps for
Time Hang Squat Cleans
(135/95 lb)
Bar Facing Burpees
Time Cap: 8 minutes
Athletes begin standing at
their barbell. At the start of
the timer, the athlete will
page 9 of 193
1 from their reps until they
end with completing 2 wall
balls and 1 toes-to-bar or
hanging knee raise. The
score for this workout is for
time. Do not round up
partial seconds.
Intermediate 20-18-16-
14-12-10-8-6-4-2 Wall Ball
Shots (20/14 lb, 10/9 ft)
10-9-8-7-6-5-4-3-2-1 Toes-
to-Bars Scaled 20-18-16-
14-12-10-8-6-4-2 Wall Ball
Shots (14/10 lb, 10/9 ft)
10-9-8-7-6-5-4-3-2-1
Hanging Knee Raises
wodwell.com/wod/granite-
games-qualifiers-18-2
“GG QUALIFIER
18.5”
For Time 2 Rounds of:
6 Ring Muscle-Ups
12 Deadlifts (225/155 lb)
18 Box Jump Overs (24/20
in)
Then, 2 Rounds of:
4 Ring Muscle-Ups
8 Deadlifts (315/205 lb)
12 Box Jump Overs (24/20
in)
Finally, 2 Rounds of:
2 Ring Muscle-Ups
4 Deadlifts (365/235 lb)
8 Box Jump Overs (24/20
in)
overhead to the finish line.
wodwell.com/wod/fibonacci-final
“GG QUALIFIER
15.1”
AMRAP in 10 minutes 5
Hang Squat Cleans
(155/105 lb)
7 Bar-Facing Burpees
wodwell.com/wod/granite-
games-qualifiers-15-1
“GG QUALIFIER
15.4”
AMRAP in 13 minutes 10
Deadlifts (225/155 lb)
5 Ring Muscle-Ups
10 Deadlifts (255/175 lb)
5 Ring Muscle-Ups
10 Deadlifts (285/195 lb)
5 Ring Muscle-Ups
10 Deadlifts (315/215 lb)
5 Ring Muscle-Ups
10 Deadlifts (345/235 lb)
5 Ring Muscle-Ups
10 Deadlifts (375/255 lb)
Max Reps of Ring Muscle-
Ups
wodwell.com/wod/granite-
games-qualifiers-15-4
“GG QUALIFIER
1057 BENCHMARK
WODS
July 26, 2018
complete 3 hang squat
cleans (see intermediate
and scaled options below).
After their 3rd rep, the
athlete will complete 3 bar
facing burpees. After their
3rd rep of bar facing
burpees, the athlete will
return to their bar to
complete 6 hang squat
cleans, then 6 bar facing
burpees. Each round will
go up by 3 reps; after the
12 reps of both hang squat
cleans and bar facing
burpees, the reps decrease
by 3 until you finish 3 hang
squat cleans and 3 bar
facing burpees. The score
for this workout is for time.
Do not round up partial
seconds. If you do not
complete the workout,
your score will be
completed reps.
Intermediate 3-6-9-12-9-
6-3 Reps Hang Squat
Cleans (115/80 lb) Bar
Facing Burpees Scaled 3-
6-9-12-9-6-3 Reps Hang
Squat Cleans (75/55 lb) Bar
Facing Burpees (Can step
over)
wodwell.com/wod/granite-
games-qualifiers-18-4
“HANDSTAND
page 10 of 193
Time Cap: 18 minutes
Athletes begin standing
under pull up bar or rings.
At the start of the timer,
the athlete will complete 6
of ring muscle ups (see
scaling options below).
After their 6 reps, the
athlete will then move to
their barbell and compete
12 deadlifts (see scaling
options below). After their
12th rep, the athlete will
then move onto 18 box
jump overs (see scaling
options below). After their
18th rep of box jump
overs, the athlete will
complete another round,
starting with 6 more of ring
muscle ups then deadlifts,
then box jump overs. After
the completion of their
second round, the athlete
will move onto 4 ring
muscle ups. Once their 4
repetitions are complete
the athlete will move onto
8 deadlifts, and then 12
box jump overs. The
athlete will then complete
another round of the same
movements and
requirements. After their
second round, the athlete
will then move onto 2 ring
muscle ups, 4 deadlifts,
and 8 box jump overs. The
athlete will then compete
16.3”
AMRAP in 12 minutes 12
Chest-to-Bar Pull-Ups
8 Deadlifts (245/165 lb)
12 Handstand Push-Ups
8 Deadlifts (245/165 lb)
wodwell.com/wod/granite-
games-qualifiers-16-3
“GG QUALIFIER
17.1”
AMRAP in 12 minutes 10
Hang Squat Cleans (135/95
lb)
10 Front Rack Reverse
Lunges (135/95 lb)
20 Chest-to-Bar Pull-Ups
Perform the lunges in place
and alternate legs after
each good rep.
wodwell.com/wod/granite-
games-qualifiers-17-1
“GG QUALIFIER
17.5”
For Time 60 calorie Row
80 Wall Ball Shots (20/14
lb, 10/9 ft)
100 Double-Unders
40 calorie Row
60 Wall Ball Shots (20/14
lb, 10/9 ft)
80 Double-Unders
20 calorie Row
1057 BENCHMARK
WODS
July 26, 2018
WALK”
For Time 280 feet
Handstand Walk
wodwell.com/wod/handstand-
walk
“MIDLINE
MADNESS”
6 Rounds For Time 400
meter Run
50 foot Yoke Carry
(380/300 lb)
Time Cap: 25 minutes
Athletes will begin on the
field and will complete 6
rounds of a lap up the
stadium berm and a 50-ft.
yoke carry. The event is
complete when the athlete
carries the yoke across the
finish line of the last
section.
wodwell.com/wod/midline-
madness
“MUSCLE-UP
CLEAN LADDER”
For Time 4 Bar Muscle-Ups
2 Cleans (225/145 lb)
4 Bar Muscle-Ups
2 Cleans (245/160 lb)
4 Bar Muscle-Ups
2 Cleans (265/175 lb)
page 11 of 193
another round of the same
movements and
requirements. For the
deadlift, multiple bars may
be used or extra people
may be brought in to
change weights. The score
for this workout is for time.
Do not round up partial
seconds. If you do not
complete the workout
under the 18 minute cap,
your score will be your
completed reps.
Intermediate
2 Rounds: 6 Chest to Bar
Pull Ups 12 Deadlifts (185
/125 lb) 18 Box Jump Overs
(24/20 in) 2 Rounds:
4 Chest to Bar Pull Ups 8
Deadlifts (275 /185 lb) 12
Box Jump Overs (24/20 in)
2 Rounds: 2 Chest to Bar
Pull Ups 4 Deadlifts
(315/215 lb) 8 Box Jump
Overs (24/20 in)
Scaled
2 Rounds: 6 Pull Ups 12
Deadlifts (135/95 lb) 18
Step Up and Overs (24/20
in) 2 Rounds: 4 Pull Ups 8
Deadlifts (185 /125 lb) 12
Step Up and Overs (24/20
in) 2 Rounds: 2 Pull Ups 4
Deadlifts (225/155 lb) 8
Step Up and Overs (24/20
in)
40 Wall Ball Shots (20/14
lb, 10/9 ft)
60 Double-Unders
wodwell.com/wod/granite-
games-qualifiers-17-5
“GG QUALIFIER
18.3”
For Time 3 Rounds of:
12 Chest-to-Bar Pull-Ups
12 Alternating Dumbbell
Snatches (50/35 lb)
Tie Break Time Recorded.
Then immediately after, 3
rounds of:
12 Bar Muscle-Ups
12 Alternating Dumbbell
Snatches (50/35 lb)
Time Cap: 12 minutes
Athletes begin standing
under their pull up bar. At
the start of the timer, the
athlete will complete 12 of
chest to bar pull ups (see
scaled options below).
After their 12th rep, the
athlete will then move to
their dumbbell and
compete 12 alternating
dumbbell snatches. After
their 12th rep, they will
repeat for two more
rounds. Once done with
the third round, the athlete
1057 BENCHMARK
WODS
July 26, 2018
4 Bar Muscle-Ups
2 Cleans (285/190 lb)
4 Bar Muscle-Ups
2 Cleans (305/205 lb)
4 Bar Muscle-Ups
2 Cleans (320/215 lb)
4 Bar Muscle-Ups
2 Cleans (335/225 lb)
4 Bar Muscle-Ups
2 Cleans (350/235 lb)
Time Cap: 11 minutes
Every round begins with 4
bar muscle-ups before
moving to the barbell for 2
cleans. Each round the
athlete will progress to a
heavier barbell.
The athlete’s score is the
total time it takes for them
to complete the event. If
an athlete is unable to
complete all the reps, they
will be ranked by total reps
completed, with ties being
broken by the time of
completion of the last
successful rep.
wodwell.com/wod/muscle-clean-
ladder
“OPEN 11.1”
AMRAP in 10 minutes 30
Double-Unders
page 12 of 193
wodwell.com/wod/granite-
games-qualifiers-18-5
“HARD TARGET”
12-9-6 Reps For Time
Chest-to-Bar Pull-Ups
Shoulder-to-Overheads
(60/40 kg)
Burpee Ball Slams (50/30
kg)
Time Cap: 7 minutes
wodwell.com/wod/hard-target
“MIDLINE
MARCH”
3 Rounds for Time 25 GHD
Sit-Ups
50 foot Handstand Walk
50 foot Overhead Walking
Lunge (155/105 lb)
Competitors complete 25
GHD sit-ups before kicking
up into a handstand to
walk 50 feet across the
soccer field (unbroken).
Once they reach the 50-
foot line, they'll pick up a
barbell (155/115 lb), get it
overhead and lunge
another 50 feet. Then they
get to do it two more times
for a total of three rounds.
wodwell.com/wod/midline-march
will immediately move into
12 bar muscle ups (see
scaled options below).
Once their 12th rep, the
athlete will then move to
their dumbbell and
compete 12 alternating
dumbbell snatches. After
their 12th rep, they will
repeat two more rounds.
The score for this workout
is for time. Do not round
up partial seconds. If time
capped, add 1 second for
every missed rep in the 12
minute cap. Tiebreak This
workout includes a
tiebreak. If all 144 reps
(Rx) or 132 reps ( Int. /
Scaled) are completed
prior to the 12-minute time
cap, your score will be your
total time, and there will
be no tiebreaker. However,
if you are not able to
complete the entire
workout in the allotted
time, a tiebreaker will be
factored into your final
score. During the workout,
be sure to note your time
at the end of your 72 reps.
When you submit your
score, there will be a space
for your final time and an
additional field for you to
enter the elapsed time at
which you completed your
72nd rep. In the case
where two athletes have
1057 BENCHMARK
WODS
July 26, 2018
15 Power Snatches (75/55
lb)
wodwell.com/wod/open-11-1
“OPEN 11.4”
AMRAP in 10 minutes 60
Bar Facing Burpees
30 Overhead Squats
(120/90 lb)
10 Muscle-Ups
wodwell.com/wod/open-11-4
“OPEN 12.1”
AMRAP in 7 minutes
Burpees
This workout begins from a
standing position. Athlete
will move from standing to
flat on the ground to
touching an object (6
inches above their max
standing reach) with both
hands.
wodwell.com/wod/open-12-1
“OPEN 12.4”
AMRAP in 12 minutes 150
Wall Balls (20/14 lb)
90 Double-Unders
30 Muscle-Ups
If time permits, after
finishing the muscle-ups,
page 13 of 193
“NAUGHTY
NANCY”
4 Rounds for Time 600
meter berm Run (up and
over)
25 Overhead Squats
(140/95 lb)
Time Cap: 20 minutes
The berm run is an
uphill/downhill run up
steps, around a soccer
stadium, then down steps.
To approximate this
workout athlete may do a
hill run or stair climb.
wodwell.com/wod/naughty-nancy
“OPEN 11.2”
AMRAP in 15 minutes 9
Deadlifts (155/100 lb)
12 Push-Ups
15 Box Jumps (24/20 in)
wodwell.com/wod/open-11-2
“OPEN 11.5”
AMRAP in 20 minutes 5
Power Cleans (145/105 lb)
10 Toes-To-Bars
15 Wall Balls (20/14 lb,
10/9 ft)
wodwell.com/wod/open-11-5
the same score (total
number of reps), the
athlete with the lower
tiebreak time will be
ranked higher. Note: All
tiebreak times must be
reported in elapsed time,
not in time remaining. If
you are using a countdown
timer, you must convert to
elapsed time before
reporting your score. For
this reason, it is
recommended you set your
clock to count up.
Intermediate For Time 3
Rounds of: 12 Chin Over
Bar Pull-Ups 12 Alternating
Dumbbell Snatches (50/35
lb) Then immediately after,
3 Rounds of: 8 Chest-to-
Bar Pull-Ups 12 Alternating
Dumbbell Snatches (50/35
lb) Scaled For Time 3
Rounds of: 12 Jumping Pull-
Ups 12 Alternating
Dumbbell Snatches (35/20
lb) Then immediately after,
3 Rounds of: 8 Chin Over
Bar Pull-Ups 12 Alternating
Dumbbell Snatches (35/20
lb)
wodwell.com/wod/granite-
games-qualifiers-18-3
“GG QUALIFIER
1057 BENCHMARK
WODS
July 26, 2018
start over from wall balls.
wodwell.com/wod/open-12-4
“OPEN 13.2”
AMRAP in 10 minutes 5
Shoulder-to-Overheads
(115/75 lb)
10 Deadlifts (115/75 lb)
15 Box Jumps (24/20 in)
"Shoulder-to-Overhead"
allows the athlete to start
with a barbell on the
shoulders and move the
bar overhead with the
arms any way (ie: strict
press, push press, push
jerk, etc.)
wodwell.com/wod/open-13-2
“OPEN 13.5”
AMRAP For As Long As
Possible 15 Thrusters
(100/65 lb)
15 Chest-to-Bar Pull-Ups
If 90 reps (3 rounds) are
completed in under 4
minutes, time extends to 8
minutes.
If 180 reps (6 rounds) are
completed in under 8
minutes, time extends to
12 minutes. Etc.
page 14 of 193
“OPEN 12.2”
AMRAP in 10 minutes 30
Snatches (75/45 lb)
30 Snatches (135/75 lb)
30 Snatches (165/100 lb)
Max Snatches (210/120 lb)
Complete 30 snatches at
each weight. If athlete gets
to the final weight,
complete as many reps as
possible until time is up.
wodwell.com/wod/open-12-2
“OPEN 12.5”
AMRAP in 7 minutes 3
Thrusters (100/65 lb)
3 Chest-to-Bar Pull-Ups
6 Thrusters (100/65 lb)
6 Chest-to-Bar Pull-Ups
9 Thrusters (100/65 lb)
9 Chest-to-Bar Pull-Ups
If you complete the round
of 9, complete a round of
12, then go on to 15, etc.
wodwell.com/wod/open-12-5
“OPEN 13.3”
AMRAP in 12 minutes 150
Wall Balls (20/14 lb)
90 Double-Unders
30 Muscle-Ups
If time permits, after
finishing the muscle-ups,
18.6”
For Time 150 Double-
Unders
75 ft Front Rack Dumbbell
Walking Lunges (50/35 lb)
50 Dumbbell Thrusters
(50/35 lb)
75 ft Front Rack Dumbbell
Walking Lunges (50/35 lb)
150 Double-Unders
Athletes begin standing
without their jump rope in
hand. At the start of the
timer, the athlete will grab
their jump rope and
complete 150 double
unders (see scaling options
below). After their jump
ropes, the athlete will
move onto the 75 foot
front rack walking lunges
(see scaling options
below). The lane should be
25 feet long, in 5 foot
increments. The athlete
will move down, back, and
down to complete the 75
feet of walking lunge. After
the athlete has crossed the
final line they will move
onto 50 dumbbell
thrusters. Once completed,
the athlete will then return
to the front rack walking
lunge for 75 feet – again,
down, back and down.
Once the athlete has
crossed the line, they will
1057 BENCHMARK
WODS
July 26, 2018
wodwell.com/wod/open-13-5
“OPEN 14.3”
AMRAP in 8 minutes 10
Deadlifts (135/95 lb)
15 Box Jumps (24/20 in)
15 Deadlifts (185/135 lb)
15 Box Jumps (24/20 in)
20 Deadlifts (225/155 lb)
15 Box Jumps (24/20 in)
25 Deadlifts (275/185 lb)
15 Box Jumps (24/20 in)
30 Deadlifts (315/205 lb)
15 Box Jumps (24/20 in)
35 Deadlifts (365/225 lb)
15 Box Jumps (24/20 in)
For the box jumps athlete
may jump or step up or
down as long as both feet
start on the ground and
both feet end on the box in
control.
wodwell.com/wod/open-14-3
“OPEN 15.1 &
15.1A”
Two Parts in 15 minutes
(15.1) AMRAP in 9 minutes
15 Toes-to-Bars
10 Deadlifts (115/75 lb)
5 Snatches (115/75 lb)
Then ("15.1A"), from 9:00-
15:00
1-Rep-Max Clean-and-Jerk
page 15 of 193
start over from wall balls.
wodwell.com/wod/open-13-3
“OPEN 14.1”
AMRAP in 10 minutes 30
Double-Unders
15 Power Snatches (75/55
lb)
wodwell.com/wod/open-14-1
“OPEN 14.4”
AMRAP in 14 minutes 60
calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14
lb, 10/9 ft)
30 Cleans (135 lb)
20 Muscle-Ups
If athlete completes one
round, start again on the
rower and continue the
sequence until time is up.
Score is total repetitions
completed (on the rower 1
calorie = 1 rep).
wodwell.com/wod/open-14-4
“OPEN 15.2”
For As Long As Possible
From 0:00-3:00, 2 rounds
of:
10 Overhead Squats (95/65
lb)
finish the workout with 150
single or double unders.
The score for this workout
is for time. Do not round
up partial seconds. If you
do not complete the
workout under the 20
minute cap, your score will
be your completed reps.
Intermediate
150 Double-Unders 75 ft
Front Rack Dumbbell
Walking Lunges (35/20 lb)
50 Dumbbell Thrusters (35
/20 lb) 75 ft. Front Rack
Dumbbell Walking Lunges
(35/20 lb) 150 Double-
Unders
Scaled
150 Single-Unders 75 ft
Front Rack Dumbbell
Walking Lunges (35/20 lb)
50 Dumbbell Thrusters
(35/20 lb) 75 ft Front Rack
Dumbbell Walking Lunges
(35/20 lb) 150 Single-
Unders
wodwell.com/wod/granite-
games-qualifier-18-6
“MEDBALL-
HANDSTAND
PUSH-UP”
3 Rounds for Time 8
1057 BENCHMARK
WODS
July 26, 2018
With a running clock,
complete 15.1, then move
immediately to 15.1a. As
soon as the clock reaches
9 minutes and Workout
15.1 is complete, Workout
15.1a will begin. The
athlete will have 6
minutes, from 9:00 to
15:00, to complete
Workout 15.1a. The same
barbell must be used for
both 15.1 and 15.1a. Score
for Workout 15.1 is the
total number of repetitions
completed. Score for
Workout 15.1a is the
weight (in pounds) of the
heaviest successful clean-
and-jerk.
wodwell.com/wod/open-15-1
“OPEN 15.4”
AMRAP in 8 minutes 3
Handstand Push-Ups
3 Cleans (185/125 lb)
6 Handstand Push-Ups
3 Cleans (185/125 lb)
9 Handstand Push-Ups
3 Cleans (185/125 lb)
12 Handstand Push-Ups
6 Cleans (185/125 lb)
15 Handstand Push-Ups
6 Cleans (185/125 lb)
18 Handstand Push-Ups
6 Cleans (185/125 lb)
21 Handstand Push-Ups
page 16 of 193
10 Chest-to-Bar Pull-Ups
From 3:00-6:00, 2 rounds
of:
12 Overhead Squats (95/65
lb)
12 Chest-to-Bar Pull-Ups
From 6:00-9:00, 2 rounds
of:
14 Overhead Squats (95/65
lb)
14 Chest-to-Bar Pull-Ups
Follow the pattern until you
fail to complete both
rounds.
wodwell.com/wod/open-15-2
“OPEN 15.5”
27-21-15-9 Reps for Time
Row (calories)
Thrusters (95/65 lb)
wodwell.com/wod/open-15-5
“OPEN 16.3”
AMRAP in 7 minutes 10
Power Snatches (75/55 lb)
3 Bar Muscle-Ups
wodwell.com/wod/open-16-3
“OPEN 17.1”
For Time 10 Dumbbell
Medicine Ball Cleans
(150/80 lb)
100 ft Medicine Ball Carry
(150/80 lb)
7 Paralette Handstand
Push-Ups
100 ft Medicine Ball Carry
(150/80 lb)
Time Cap: 10 minutes
wodwell.com/wod/medball-
handstand-push
“MUSCLE-UP
BIATHLON”
For Time 400 meter Run
18 Muscle-Ups
400 meter Run
15 Muscle-Ups
400 meter Run
12 Muscle-Ups
Time Cap: 18 minutes
Each time the athlete
breaks a set of muscle-ups
they must run a 200-meter
lap.
wodwell.com/wod/muscle-up-
biathlon
“OCEAN SWIM”
For Time 500 meter Swim
Athletes will start on the
beach, swim out around 2
1057 BENCHMARK
WODS
July 26, 2018
9 Cleans (185/125 lb)
Etc., following same
pattern until time is up
wodwell.com/wod/open-15-4
“OPEN 16.2”
AMRAP in 20 minutes
Continue until 4 minutes:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85
lb)
If completed before 4
minutes, continue until 8
minutes:
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans (185/115
lb)
If completed before 8
minutes, continue until 12
minutes:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145
lb)
If completed before 12
minutes, continue until 16
minutes:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175
lb)
If completed before 16
page 17 of 193
Snatches (50/35 lb)
15 Burpee Box Jump Overs
20 Dumbbell Snatches
(50/35 lb)
15 Burpee Box Jump Overs
30 Dumbbell Snatches
(50/35 lb)
15 Burpee Box Jump Overs
40 Dumbbell Snatches
(50/35 lb)
15 Burpee Box Jump Overs
50 Dumbbell Snatches
(50/35 lb)
15 Burpee Box Jump Overs
Time Cap: 20 minutes
Athlete must alternate
hands for each dumbbell
snatch and face the box for
the Burpee Box Jump
Overs.
wodwell.com/wod/open-17-1
“OPEN 17.4”
AMRAP in 13 minutes 55
Deadlifts (225/155 lb)
55 Wall Ball Shots (20/14
lb, 10/9 ft)
55 calorie Row
55 Handstand Push-Ups
wodwell.com/wod/open-17-4
“OPEN 18.2 &
buoys, then finish back on
the beach.
wodwell.com/wod/ocean-swim
“OPEN 11.3”
AMRAP in 5 minutes Squat
Clean (165/110 lb)
Jerk (165/110 lb)
You must complete the
squat clean before moving
on to the jerk and you
must complete the jerk
before moving on to the
next squat clean. If you
miss a jerk you may power
clean the bar to set up
your jerk attempt.
wodwell.com/wod/open-11-3
“OPEN 11.6”
AMRAP in 7 minutes 3
Thrusters (100/65 lb)
3 Chest-to-Bar Pull-Ups
6 Thrusters (100/65 lb)
6 Chest-to-Bar Pull-Ups
9 Thrusters (100/65 lb)
9 Chest-to-Bar Pull-Ups
If you complete the round
of 9, complete a round of
12, then go on to 15, etc.
wodwell.com/wod/open-11-6
1057 BENCHMARK
WODS
July 26, 2018
minutes, continue until 20
minutes:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205
lb)
Athlete's score will be the
number of reps completed.
Tiebreak is the elapsed
time at which the
athlete completed their las
t set of double-unders.
wodwell.com/wod/open-16-2
“OPEN 16.5”
21-18-15-12-9-6-3 Reps
For Time Thrusters (95/65
lb)
Bar-Facing Burpees
wodwell.com/wod/open-16-5
“OPEN 17.3”
For Reps Prior to 8
minutes, 3 rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (95/65
lb)
Then 3 rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95
lb)
* Prior to 12 minutes, 3
rounds of:
page 18 of 193
18.2 A”
For Time 1-2-3-4-5-6-7-8-9-
10 Reps of:
Dumbbell Squats (2 x
50/35 lb)
Bar-Facing Burpees
Then, "18.2 A"
1 rep max Clean
Time Cap: 12 minutes
Prior to starting the
workout, the athlete will
need to set up a barbell,
with standard plates, to
jump over during the
burpees. This workout
begins with the dumbbells
resting on the floor and the
athlete standing tall. After
the call of “3, 2, 1 … go,”
the athlete may lift the
dumbbells to the shoulders
and perform 1 squat. The
athlete will then return the
dumbbells to the floor and
complete 1 bar-facing
burpee. He or she will then
complete 2 dumbbell
squats and 2 bar-facing
burpees, 3 and 3, etc. This
portion of the workout is
over when the athlete
lands with two feet on the
opposite side of the barbell
after the final burpee, or
when the clock reaches 12
minutes. If the athlete
“OPEN 12.3”
AMRAP in 18 minutes 15
Box Jumps (24/20 in)
12 Push Presses (115/75
lb)
9 Toes-to-Bars
wodwell.com/wod/open-12-3
“OPEN 13.1”
AMRAP in 17 minutes 40
Burpees
30 Snatches (75/45 lb)
30 Burpees
30 Snatches (135/75 lb)
20 Burpees
30 Snatches (165/100 lb)
10 Burpees
Max Snatches (210/120 lb)
In the case of a tie, tie
breaker is the time it takes
to complete the last
complete set of Snatches.
wodwell.com/wod/open-13-1
“OPEN 13.4”
AMRAP in 7 minutes 3
Clean-and-Jerks (135/95 lb)
3 Toes-to-Bars
6 Clean-and-Jerks (135/95
lb)
6 Toes-to-Bars
9 Clean-and-Jerks (135/95
lb)
9 Toes-to-Bars
1057 BENCHMARK
WODS
July 26, 2018
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135
lb)
* Prior to 16 minutes, 3
rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155
lb)
* Prior to 20 minutes, 3
rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (245/175
lb)
* Prior to 24 minutes, 3
rounds of:
11 Chest-to-Bar Pull-Ups
1 Squat Snatch (265/185
lb)
* If all reps are completed,
time cap extends by 4
minutes. Three rounds for
the two movements should
be done before moving
into the next section of the
workout. If the athlete
completed the first two
rounds in the 8-minute
time cap, the athlete will
be given four more
minutes to finish the next
round. Same as the next
round until the whole
workout is completed
within the time cap of 24
minutes.
page 19 of 193
completes all the squats
and burpees before the
12-minute cap, he or
she will use the
remaining time to
complete Workout
18.2a, a 1-rep-max
clean. The clean must be
performed with a barbell,
and the plates must be
secured with collars. The
athlete may complete as
many attempts as he or
she likes until the time cap
is up but will only receive
credit for the heaviest
successful lift. Plates
smaller than 1⁄2 lb. may
not be used, and the
minimum weight increase
will be 1 pound. The
athlete may receive
assistance from other
people to load the barbell
between lifts. Each athlete
may use only one barbell
for 18.2 and 18.2a, and
male athletes must use a
45-lb. (20-kg) barbell. The
athlete’s score for 18.2 will
be the total time it takes to
complete all 110 reps or
the number of reps
completed at the end of 12
minutes. The athlete’s
score for 18.2a will be the
heaviest weight
successfully cleaned, in
pounds. If the athlete does
not complete the squats
12 Clean-and-Jerks (135/95
lb)
12 Toes-to-Bars
If athlete completes the
round of 12, go on to 15.
Complete 15, go on the 18,
etc.
wodwell.com/wod/open-13-4
“OPEN 14.2”
For As Long As Possible
From 0:00-3:00, 2 rounds
of:
10 Overhead Squats (95/65
lb)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00, 2 rounds
of:
12 Overhead Squats (95/65
lb)
12 Chest-to-Bar Pull-Ups
From 6:00-9:00, 2 rounds
of:
14 Overhead Squats (95/65
lb)
14 Chest-to-Bar Pull-Ups
Follow the pattern until you
fail to complete both
rounds.
wodwell.com/wod/open-14-2
1057 BENCHMARK
WODS
July 26, 2018
wodwell.com/wod/open-17-3
“OPEN 18.1”
AMRAP in 20 minutes 8
Toes-to-Bars
10 Dumbbell Hang Clean-
and-Jerks (50/35 lb)
14/12 calorie Row
Scaling: The Open offers a
prescribed and scaled
version of each workout for
any age group. If you are
unable to complete the
prescribed version, try the
scaled version for your
age. Variations: Rx'd:
(Ages 16-54) Men use 50-
lb. dumbbell Women use
35-lb. dumbbell Scaled:
(Ages 16-54) Men perform
hanging knee-raises, use
35-lb. dumbbell Women
perform hanging knee-
raises, use 20-lb. dumbbell
Teenagers 14-15: Boys use
35-lb. dumbbell Girls use
20-lb. dumbbell Scaled
Teenagers 14-15: Boys
perform hanging knee-
raises, use 20-lb. dumbbell
Girls perform hanging
knee-raises, use 10-lb.
dumbbell Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb.
dumbbell Scaled Masters
55+: Men perform sit-ups,
use 20-lb. dumbbell
page 20 of 193
and burpees in less than “OPEN 14.5”
12 minutes, he or she will
21-18-15-12-9-6-3 Reps,
not log a score for 18.2a.
For Time Thrusters (95/65
Note: If an athlete chooses
lb)
to scale 18.2, he or she will
Bar Facing Burpees
also have a scaled 18.2a
score. An athlete who wodwell.com/wod/open-14-5
completes 18.2 as
prescribed and fails to
complete a lift will be “OPEN 15.3”
ranked higher on the
AMRAP in 14 minutes 7
Leaderboard for both
Muscle-Ups
18.2 and 18.2a than
50 Wall Balls (20/14 lb)
athletes who scale 18.2.
100 Double-Unders
Tiebreak: There is no
tiebreak for Workout 18.2.
After the last double-
However, the scoring for
under, the athlete will
Workout 18.2a does
move back to the rings and
include a tiebreak. In the
begin the next round.
case where two athletes
Score will be the total
clean the same amount on
number of repetitions
18.2a, their times on 18.2
completed before the 14-
will serve as the tiebreak,
minute time cap.
and the athlete with the
faster time on 18.2 will be wodwell.com/wod/open-15-3
ranked higher on 18.2a.
Ties will not be broken for
athletes who did not “OPEN 16.1”
complete a lift.
AMRAP in 20 minutes 25 ft
wodwell.com/wod/open-18-2 Overhead Walking Lunges
(95/65 lb)
8 Bar-Facing Burpees
“OPEN 18.5” 25 ft Overhead Walking
Lunges (95/65 lb)
AMRAP in 7 minutes 3
8 Chest-to-Bar Pull-Ups
Thrusters (100/65 lb)
3 Chest-to-Bar Pull-Ups wodwell.com/wod/open-16-1
6 Thrusters (100/65 lb)
6 Chest-to-Bar Pull-Ups
9 Thrusters (100/65 lb)
1057 BENCHMARK
WODS
July 26, 2018
Women perform sit-ups,
use 10-lb. dumbbell
wodwell.com/wod/open-18-1
“OPEN 18.4”
For Time 21-15-9 Reps of:
Deadlift (225/155 lb)
Handstand Push-Ups
Then, 21-15-9 Reps of:
Deadlift (315/205 lb)
50 ft Handstand Walk
Time Cap: 9 minutes
The first part of this
workout is the benchmark
WOD "Diane." Read the
scorecard for full event
details. Prior to starting the
workout, the athlete will
need to mark a foot line on
the wall for the handstand
push-ups (details in
Movement Standards
section). He or she also will
need to measure and mark
lengths on the floor for the
handstand walk. This
workout begins with the
barbell on the floor and the
athlete standing tall. After
the call of “3, 2, 1 … go,”
the athlete may perform
21 deadlifts, then move to
the wall for the 21
handstand push-ups. He or
she will then complete 15
page 21 of 193
9 Chest-to-Bar Pull-Ups
If you complete the round
of 9, complete a round of
12, then go on to 15, etc.
This workout begins with
the barbell on the floor and
the athlete standing tall.
After the call of “3, 2, 1 …
go,” the athlete may
perform 3 thrusters, then 3
chest-to-bar pull-ups. The
athlete will repeat this
couplet, performing 6
thrusters and 6 pull-ups, 9
and 9, 12 and 12, and so
on, until the 7-minute time
cap. The athlete’s score
will be the total number of
repetitions completed
before the time cap
expires.
wodwell.com/wod/open-18-5
“PENDLETON 1
& PENDLETON
2”
For Time 700 meter Swim
8 km Bike
11 km Run
In this event, athletes will
begin by swimming
approximately 700 meters
with fins. They will then
grab their bicycles and ride
approximately 8 kilometers
“OPEN 16.4”
AMRAP in 13 minutes 55
Deadlifts (225/155 lb)
55 Wall-Balls (20/14 lb)
55 calorie Row
55 Handstand Push-Ups
wodwell.com/wod/open-16-4
“OPEN 17.2”
AMRAP in 12 minutes 2
Rounds of:
50 ft Dumbbell Walking
Lunges (50/35 lb)
16 Toe-to-Bars
8 Dumbbell Power Cleans
(50/35 lb)
Then, 2 Rounds of:
50 ft Dumbbell Walking
Lunges (50/35 lb)
16 Bar Muscle-Ups
8 Dumbbell Power Cleans
(50/35 lb)
For the dumbbell walking
lunges, dumbbells must be
in front rack position. After
25 ft, athlete will walk back
to the starting line. Right
after this workout is
announced we live
streamed on YouTube
two athletes from the
NorCal region who gave it
a go (video is below).
Subscribe on YouTube to
be notified when we
publish a version with the
1057 BENCHMARK
WODS
July 26, 2018
deadlifts and 15 handstand
push-ups, then 9 deadlifts
and 9 handstand push-ups.
The athlete then can move
on to the heavier deadlifts
to complete 21 deadlifts, a
50-ft. handstand walk, 15
deadlifts, another 50-ft.
handstand walk, and
finally, 9 deadlifts and a
third 50-ft. handstand
walk. The athlete’s score
will be the time it takes to
complete the workout or
the total number of
repetitions completed
within the 9-minute time
cap. In the handstand
walk, each 5-foot section
will count as 1 rep.
Tiebreak: This workout
includes a tiebreak. If all
165 reps are completed
prior to the 9-minute time
cap, your score will be your
total time, and there will
be no tiebreaker. However,
if you are not able to
complete the entire
workout in the allotted
time, a tiebreaker will be
factored into your final
score. During the workout,
be sure to note your time
at the end of each set of
deadlifts. When you submit
your score, there will be a
space for your final rep
count and an additional
field for you to enter the
page 22 of 193
across undulating terrain,
with approximately 400
meters through unrideable
soft sand. They finish with
an 11 kilometer dirt-road
run across steep hills with
over 1,400 feet of
elevation gain. Pendleton
1 will end at the
checkpoint approximately
150 meters into the run.
Athletes will receive points
based on their arrival order
at the checkpoint. There is
no scheduled rest at the
checkpoint as the race
continues. Pendleton
2 will be ranked by total
time to finish the entire
swim, bike and run race.
Arrival order at the
checkpoint (Pendleton 1)
will have no bearing on the
scoring for Pendleton 2.
wodwell.com/wod/pendleton-1-
pendleton-2
“PYRAMID
DOUBLE HELEN”
For Time 1,200 meter Run
63 Kettlebell Swings (1.5/1
pood)
36 Pull-Ups
800 meters Run
42 Kettlebell Swings (1.5/1
pood)
24 Pull-Ups
400 meters Run
athletes giving their
thoughts on the workout.
wodwell.com/wod/open-17-2
“OPEN 17.5”
10 Rounds for Time 9
Thrusters (95/65 lb)
35 Double-Unders
Time Cap: 40 minutes
Right after this workout
was announced we live
streamed on YouTube as
two athletes from NorCal
gave it a go. Subscribe on
YouTube to be notified
when we publish WOD
highlights with their
commentary.
wodwell.com/wod/open-17-5
“OPEN 18.3”
2 Rounds for Time 100
Double-Unders
20 Overhead Squats
(115/80 lb)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches
(50/35 lb)
100 Double-Unders
12 Bar Muscle-Ups
Time cap: 14 minutes
1057 BENCHMARK
WODS
July 26, 2018
elapsed time at which you
completed your last full set
of deadlifts. In the case
where two athletes have
the same score (total
number of reps), the
athlete with the lower
tiebreak time will be
ranked higher. Note: All
tiebreak times must be
reported in elapsed time,
not in time remaining. If
you are using a countdown
timer, you must convert to
elapsed time before
reporting your score. For
this reason, it is
recommended you set your
clock to count up.
wodwell.com/wod/open-18-4
“PEDAL TO THE
METAL 2”
For Time 12 Parallette
Handstand Push-Ups
24 calorie Row
16 calorie Bike
8 Kettlebell Deadlifts
(203/124 lb)
Time Cap: 7 minutes
This event will begin just
after completing Pedal to
the Metal 1. Athletes will
move through stations of
each exercise. The event is
complete when the athlete
page 23 of 193
21 Kettlebell Swings (1.5/1
pood)
12 Pull-Ups
Time Cap: 22 minutes
wodwell.com/wod/pyramid-
double-helen
“RANCH TRAIL
RUN”
For Time 7 kilometer Trail
Run
This course is similar to the
course from the 2009 trail
run event.
wodwell.com/wod/ranch-trail-run
“REGIONALS
10.1 (AFRICA)”
For Time 800 meter Run
800 meter Run with Tire
(30/15 kg)
400 meter Run
The run would be a 2k
Trail-Type Run. Move the
tire anyhow for the second
800 meter Run.
wodwell.com/wod/regionals-10-
1-africa
This workout begins with
the barbell and dumbbell
on the floor, and the
athlete standing tall with a
jump rope in hand. After
the call of “3, 2, 1 … go,”
the athlete will have 14
minutes to complete 2
rounds of 100 double-
unders, 20 overhead
squats, 100 double-unders,
12 ring muscle-ups, 100
double-unders, 20
dumbbell snatches, 100
double-unders and 12 bar
muscle-ups.
This workout is over when
the athlete completes all
the required work prior to
14 minutes or the 14-
minute time cap expires.
The athlete’s score is the
time it takes to complete
the workout or the number
of repetitions completed
up to the cutoff time.
Tiebreak: This workout
includes a tiebreak. If all
928 reps are completed
prior to the 14-minute time
cap, your score will be your
total time, and there will
be no tiebreaker. However,
if you are not able to
complete the entire
workout in the allotted
time, a tiebreaker will be
factored into your final
1057 BENCHMARK
WODS
July 26, 2018
finishes the last rep of the
kettlebell deadlift and
crosses the finish line.
wodwell.com/wod/pedal-metal-2
“PUSH PULL”
For Time 7 Handstand
Push-Ups (deficit for men)
50 ft Sled Pull
8 Handstand Push-Ups
50 ft Sled Pull
9 Handstand Push-Ups
50 ft Sled Pull
10 Handstand Push-Ups
50 ft Sled Pull
Time Cap: 11 minutes
Each round the deficit for
the strict handstand push-
ups increases. No kipping.
wodwell.com/wod/push-pull
“RANCH MINI-
CHIPPER”
For Time 50 Wall Ball Shots
(30/20 lb)
25 Med-Ball GHD Sit-Ups
(30/20 lb)
Hill Sprint with Med Ball
(30/20 lb)
wodwell.com/wod/ranch-mini-
chipper
page 24 of 193
“REGIONALS
10.1 (CANADA)”
For Time 6700 meter Cross
Country Run
wodwell.com/wod/regionals-10-
1-canada
“REGIONALS
10.1 (NORTH
CENTRAL)”
For Load 1 rep Max Effort
Two Hand Overhead
Two hand overhead,
anyhow. The most efficient
way to accomplish this will
be with a clean and jerk.
You must lift the barbell
from the ground to
overhead and finish in a
stable, unmoving, locked
out position. The athlete’s
elbows, shoulders, hips
and knees must be locked
out and unmoving, and the
athlete must wait until the
judge gives the audible
and visual cue to lower the
weight. The bar must be
dropped in a controlled
manner, with the athlete’s
hands on the bar past the
hips, for the lift to count.
We are not using USAW
rules, and press outs, while
inefficient; will not be
cause for a "no lift". That's
score. During the workout,
be sure to note your time
at the end of every set of
100 double-unders. When
you submit your score,
there will be a space for
your final rep count and an
additional field for you to
enter the elapsed time at
which you completed your
last full set of double-
unders. In the case where
two athletes have the
same score (total number
of reps), the athlete with
the lower tiebreak time will
be ranked higher. Note: All
tiebreak times must be
reported in elapsed time,
not in time remaining. If
you are using a countdown
timer, you must convert to
elapsed time before
reporting your score. For
this reason, it is
recommended you set your
clock to count up.
wodwell.com/wod/open-18-3
“PEDAL TO THE
METAL 1”
For Time 3 Peg Board
Ascents
24 calorie Row
16 calorie Bike
8 Dumbbell Squat
Snatches (100/70 lb)
1057 BENCHMARK
WODS
July 26, 2018

why we aren't calling it the Time Cap: 6 minutes

“REDEMPTION”
For Time 3 Pegboard
Ascents
21 Thrusters (135/85 lb)
2 Pegboard Ascents
15 Thrusters (135/85 lb)
1 Pegboard Ascent
9 Thrusters (135/85 lb)
Time Cap: 10 minutes
wodwell.com/wod/redemption
“REGIONALS
10.1
(AUSTRALIA)”
For Reps in 5 minutes Max
Reps Ground-to-Overheads
(50/30 kg)
wodwell.com/wod/regionals-10-
1-australia
“REGIONALS
10.1
(CENTRAL/SOUT
H AMERICA)”
7 Rounds for Time 5 Pull-
Ups
10 Push-Ups
15 Air Squats
10 Thrusters (115/75 lb)
Time Cap: 25 minutes
Five rounds for time will be
Clean and Jerk.
Athletes will move through
wodwell.com/wod/regionals-10- stations of each exercise.
1-north-central The event is complete
when the athlete finishes
the last rep of the
“REGIONALS dumbbell sqaut snatch and
10.1 (SOUTH crosses the finish line.
CENTRAL)” Athletes will have a brief
rest before resetting and
EMOM (for Load) For As
beginning Pedal to the
Long As Possible At each
Metal 2.
station athlete must
complete: wodwell.com/wod/pedal-metal-1
1 Squat Snatch
2 Overhead Squats
or “PIER PADDLE”
1 Power Snatch
For Time 500 meter Swim
3 Overhead Squats
2 mile Paddle
500 meter Swim
Men (in lbs.): 135-145-155-
165-175-185-195-205-
Time Cap: 60 minutes
215-225
Women (in lbs.): 75-85-95-
Athletes begin on the
105-110-115-120-125-
beach and will swim 500
130-135
meters around the pier
then return to the beach to
10 bars will be set up for
grab paddle boards. They
men and women – 20 total
will then return to the
per heat. Athletes will have
45 seconds to complete all
water and paddle south for
1 mile, turn around, and
three movements. Athletes
paddle back the 1 mile
will have 15 seconds
where they will return to
between stations. Athletes
the boards to the beach.
will finish the workout
They will then swim around
when they are unable to
the pier again, climb out of
complete all 3 movements
the water and cross the
within 45 seconds.
finish line.
wodwell.com/wod/regionals-10-

page 25 of 193
1057 BENCHMARK
WODS
July 26, 2018

done for women. 1-south-central wodwell.com/wod/pier-paddle

wodwell.com/wod/regionals-10-
1-centralsouth-america
“REGIONALS
10.1
(NORTHWEST)”
3 Rounds for Time 10
Overhead Squats (135/95
lb)
50 Double-Unders
wodwell.com/wod/regionals-10-
1-northwest
“REGIONALS
10.1
(SOUTHWEST)”
For Time 75 meter Tire
Flips
Run (back to starting point)
Log Carry (one way)
75 meter Tire Flips (back to
the start position)
Log Carry (back to the
start position)
Log must remain above
shoulder at all times.
wodwell.com/wod/regionals-10-
1-southwest
“REGIONALS
“REGIONALS
10.1 & 10.2
(EUROPE)”
AMRAP in 15 minutes
Distance Run
Then,
Max Ground-to-Overheads
(70/50 kg) (anyhow)
Within a 15 minute time
frame, athletes complete a
distance run (distance was
not specified in original
workout description). The
athlete with the fastest
time will be the winner of
that event. Then complete
as many reps as possible
of ground-to-overheads
(any style) within the time
that remains after the run,
until the 15-minute mark.
wodwell.com/wod/regionals-10-
1-europe
“REGIONALS
10.2
(AUSTRALIA)”
For Time 2x20 meter Sled
Pulls (20/10 kg)
21 Box Jumps
21 Kettlebell Swings (32/24
kg)
“RANCH
DEADLIFT
LADDER”
For Time Deadlift Ladder
Men: 425, 435, 445, 455,
465, 475, 485, 495, 505,
515, 525, 535, 545, 555,
565, 575, 585, 595, 605,
615 lb
Women: 275, 285, 295,
305, 315, 325, 335, 345,
355, 365, 370, 375, 380,
385, 390, 395, 400, 405,
410, 415 lb
Similar to the 2009 deadlift
ladder, where 1 rep is
performed every 30
seconds through a series of
20 barbells that each
increase in weight.
The deadlift ladder will
begin 10 minutes after the
last athlete completes the
trail run. Athletes will lift in
the reverse order that they
finish the run. Last on the
run will lift first. First on
the run will lift last.
wodwell.com/wod/ranch-
deadlift-ladder

page 26 of 193
1057 BENCHMARK
WODS
July 26, 2018

10.2 (ASIA)” 2x20 meter Sled Pulls “RAPID FIRE”

AMRAP in 12 minutes 5/3
Handstand Push-Ups
7 Snatches (115/75 lb)
wodwell.com/wod/regionals-10-
2-asia
“REGIONALS
10.2 (CENTRAL
(40/20 kg)
For Time 6 Snatches (50/40
15 Box Jumps
kg)
15 Kettlebell Swings (32/24
5 Snatches (60/45 kg)
kg)
4 Snatches (70/50 kg)
3 Snatches (80/55 kg)
2x20 meter Sled Pulls
2 Snatches (90/60 kg)
(60/30 kg)
1 Snatches (100/65 kg)
9 Box Jumps
9 Kettlebell Swings (32/24
Time cap: 4 minutes
kg)

EAST)” Any type of Snatch will be

wodwell.com/wod/regionals-10-
2-australia
acceptable. Score will be
For Time 5000 meter Trail
time completed in, or
Run
number of reps done in the
“REGIONALS 4 min cap.
"with sandbags on a very
large hill" 10.2 wodwell.com/wod/rapid-fire
(CENTRAL/SOUT
wodwell.com/wod/regionals-10-
2-central-east H AMERICA)”
“REGIONALS
For Time 50 Box Jumps
(24/20 in) 10.1 (ASIA)”
“REGIONALS 30 Snatches (115/75 lb) For Time 10 Deadlifts
10.2 1000 meter Row (315/205 lb)
(NORTHEAST)” 50 Double-Unders
wodwell.com/wod/regionals-10- 900 meter Run
For Load 3 rep max Clean- 2-centralsouth-america
5 Deadlifts (315/205 lb)
and-Jerks
25 Double-Unders
400 meter Run
Athletes will have 10 “REGIONALS
minutes to establish your 10.2 wodwell.com/wod/regionals-10-
three rep max. All three 1-asia
lifts must occur within 40
(NORTHWEST)”
seconds. AMRAP in 2 minutes
Apollon's Axle Deadlifts “REGIONALS
wodwell.com/wod/regionals-10-
2-northeast 10.1 (CENTRAL
Time Cap: 90 seconds
EAST)”
Men athletes will be able to 5-4-3-2-1 Reps For Time
pick from three weights Muscle-Ups

page 27 of 193
1057 BENCHMARK
WODS
July 26, 2018

“REGIONALS (263, 303, or 353 lbs). Barbell Complexes (115/65

Women athletes will be lbs)
10.2
able to pick from three
(SOUTHEAST)” weights (173, 213, and 263 The complex includes
With a Running Clock in 12 lbs). power clean, front squat,
minutes 20/10 Handstand overhead squat, back
Push-Ups wodwell.com/wod/regionals-10- squat and overhead squat.
2-northwest All movements will have
Then, AMRAP in remaining clear completion.
time:
20 Double Unders “REGIONALS wodwell.com/wod/regionals-10-
10 Box Jumps (24 in) 10.2 1-central-east

10 Sandbag Lunges (60/40 (SOUTHWEST)”

lb)
5 Rounds for Time 5/2 “REGIONALS
Muscle-Ups 10.1
wodwell.com/wod/regionals-10-
2-southeast 10 Power Cleans (135/85
lb)
(NORTHEAST)”
200 meter Run 21-15-9 Reps for Time
“REGIONALS Overhead Squats (135/95
wodwell.com/wod/regionals-10- lb)
10.3 (ASIA)” 2-southwest Chest-to-Bar Pull-ups
For Time 25 Sumo Deadlift
High-Pulls (95/65 lb) wodwell.com/wod/regionals-10-
25 meter Overhead Lunges “REGIONALS 1-northeast
(35/25 lb) 10.3
25 Pull-Ups (AUSTRALIA)”
25 Box Jumps (24/20 in) “REGIONALS
25 GHD Sit-Ups For Time 12 Overhead 10.1
25 Kettlebell Swings (24/16 Squats (60/40 kg)
21 Pull-Ups
(SOUTHEAST)”
kg)
2700 meter Run For Load 1 Squat Clean
25 Toes-to-Bars
21 Pull-Ups every 50 seconds
25 Weighted Dumbbell
Burpees (20/10 lb) 12 Thrusters (60/40 kg)
Men: 215 lb to 335 lb (10
wodwell.com/wod/regionals-10-
wodwell.com/wod/regionals-10- lb increments)
3-australia Women: 120 lb to 180 lb (5
3-asia
lb increments)

“REGIONALS “REGIONALS One bonus pound will be

added to the best lift for

page 28 of 193
1057 BENCHMARK
WODS
July 26, 2018
10.3 (CENTRAL
EAST)”
For Load 1 rep max
Deadlift
Each athlete will have a
bar, an infinite supply of
plates and ten minutes to
achieve their max deadlift.
wodwell.com/wod/regionals-10-
3-central-east
“REGIONALS
10.3 (NORTH
CENTRAL)”
3 Rounds for Time 500
meter Row
12 Overhead Squats
(115/75 lb)
50 Double-Unders
The double unders will be
counted each time the
rope passes completely
under the athlete’s feet.
You will be able to use your
own jump rope, so bring
one if you would like. We
will have jump ropes to use
as well. The overhead
squat will be performed
from a complete lock out of
the arms, shoulders, hips
and knees. Descending
until the hip crease is
below the patella and then
returning to a complete
page 29 of 193
10.3
(CENTRAL/SOUT
H AMERICA)”
AMRAP in 10 minutes Max
Deadlifts (315/185 lbs)
Max Muscle-Ups
Max reps should be
performed in 10 minutes
with a minimum of 20 reps
for men and 10 reps for
women for each
movement. The lower
number of repetitions of
either deadlifts or muscle-
ups. For example, if a
competitor completes 35
deadlifts and 22 muscle-
ups their score will be 22,
which is the lower of the
two.
wodwell.com/wod/regionals-10-
3-centralsouth-america
“REGIONALS
10.3
(NORTHEAST)”
AMRAP in 7 minutes 7
Deadlifts (225/135 lb)
7 Handstand Push-Ups
14 Box Jumps
wodwell.com/wod/regionals-10-
3-northeast
every bar the athlete Jerks
to overhead.
13 bars will be lined up in
ascending weight.
wodwell.com/wod/regionals-10-
1-southeast
“REGIONALS
10.2 (AFRICA)”
For Load 1 rep max
Overhead Squat
Athletes have 7 minutes
within which to determine
their 1-repetition
maximum (1RM) overhead
squat.
wodwell.com/wod/regionals-10-
2-africa
“REGIONALS
10.2 (CANADA)”
For Load 3 Sets for Max
Weight Completed in
Pounds
1 Snatch Grip Deadlift
1 Snatch
1 Overhead Squat
1 Squat Snatch
Time Cap: 10 minutes
wodwell.com/wod/regionals-10-
2-canada
1057 BENCHMARK
WODS
July 26, 2018

lock out of the arms, “REGIONALS

shoulders, hips and knees.
You may squat snatch into
the first rep. This workout
has a 15 minute cut-off.
wodwell.com/wod/regionals-10-
3-north-central
“REGIONALS
“REGIONALS
10.3
10.2 (NORTH
(SOUTHEAST)”
CENTRAL)”
4 Rounds for Time 4/2
For Time 1400 meter Run
Muscle-Ups
16 Kettlebell Snatches
This run is in a time trial
(53/35 lb) (8 each arm)
format. Each individual
runner will be started
Time Cap: 10 minutes
every minute.

10.3 (SOUTH 4 muscle-ups per round for

wodwell.com/wod/regionals-10-
CENTRAL)” men, 2 for women, 2-north-central
followed by 16 kettlebell
For Time 100 Double
snatches (no need to
Unders
3 Rounds:
alternate each rep, but “REGIONALS
must complete 8 reps per 10.2 (SOUTH
10 Deadlifts (275/185 lb)
arm).
1 Sandbag Run (75/50 lb) CENTRAL)”
wodwell.com/wod/regionals-10- AMRAP in 10 minutes 5
Then, 3-southeast Pull-Ups
1000 meter Row 10 Push-Ups
15 Air Squats
wodwell.com/wod/regionals-10- “REGIONALS
3-south-central
10.4 (ASIA)” All with a weight vest
AMRAP in 9 minutes Buy- (20/10 lb)
“REGIONALS in:
wodwell.com/wod/regionals-10-
10.4 (AFRICA)” 1500 meter Row
2-south-central
For Time 50 Pull-Ups
Then:
50 Wall Ball Shots (20/15
5/2 Muscle-Ups “REGIONALS
lb)
5 Ground-to-Shoulders
50 Kettlebell Swings (24/16
(155/105 lbs)
10.3 (AFRICA)”
kg) 5 Rounds for Time 250
50 Shoulder-to-Overheads Time cap for women is 12 meter Row
(40/30 kg) minutes. 5 Squat Cleans (75/45 kg)
50 Double Unders 5 Handstand Push-Ups
100 meter Tire Flips wodwell.com/wod/regionals-10-
50 Tire Jumps 4-asia wodwell.com/wod/regionals-10-
100 meter Walking Lunges 3-africa

page 30 of 193
1057 BENCHMARK
WODS
July 26, 2018

with Load Overhead (20/15

kg) “REGIONALS “REGIONALS
10.4 (CENTRAL 10.3 (CANADA)”
Tire jumps should be EAST)” 4 Rounds for Time 35 Wall
performed with both feet in Ball Shots (20/14 lb)
For Time 50 Box Jumps
and out as done with a box 20 Chin-Ups (Chin Over
(24/20 in)
jump. Vertical Plane)
40 Kettlebell Overhead
wodwell.com/wod/regionals-10- Swings (24/16 kg)
wodwell.com/wod/regionals-10-
4-africa 30 Burpees with Jump Over
3-canada
Sandbag
20 Sandbag Cleans from
“REGIONALS Ground to Front Squats
“REGIONALS
10.4 (CANADA)” (40/20 lb)
10 Dumbbell Shoulder-to- 10.3 (EUROPE)”
For Time 50 Double-Unders For Time 20 Chest-to-Bar
Overheads (65/40 lb)
10 Burpees Pull-Ups
20 Sandbag Cleans from
40 Double-Unders 20 Box Jumps
Ground to Front Squats
10 Burpees 20 Toes-to-Bars
(40/20 lb)
30 Double-Unders 100 meter Overhead Carry
30 Burpees with Jump Over
10 Burpees (80/60 kg)
Sandbag
20 Double-Unders 20 Toes-to-Bars
40 Kettlebell Overhead
10 Burpees 20 Box Jumps
Swings (24/16 kg)
10 Double-Unders 20 Chest-to-Bar Pull-Ups
50 Box Jumps (24/20 in)
10 Burpees
wodwell.com/wod/regionals-10- wodwell.com/wod/regionals-10-
wodwell.com/wod/regionals-10- 4-central-east 3-europe
4-canada

“REGIONALS “REGIONALS
“REGIONALS
10.4 10.3
10.4 (NORTH
(NORTHEAST)” (NORTHWEST)”
CENTRAL)”
For Time 10 Power Cleans For Time 5 mile Run
For Time 10 Snatches
(185/115 lbs)
(145/95 lb) The first mile is a hill and
30 meters Load the Sled
20 Chest-to-Bar Pull-Ups the athletes will do two
(45/25 lbs)
30 Stick Jumps (24/20 in) laps.
20 calories Ski
40 Ball Slams (45/30 lb)
30 meters Sprint
30 Stick Jumps (24/20 in) wodwell.com/wod/regionals-10-
30 Power Snatches (95/65
20 Chest-to-Bar Pull-Ups 3-northwest
lbs)

page 31 of 193
1057 BENCHMARK
WODS
July 26, 2018

10 Snatches (145/95 lb) 30 meters Load the Sled

(45/25 lbs) “REGIONALS
wodwell.com/wod/regionals-10- 40 Burpees 10.3
4-north-central 30 meters Push Loaded (SOUTHWEST)”
Sled (90/50 lbs) on High
For Time 20 Shoulder-to-
Bars
“REGIONALS Overheads (185/115 lb)
50 Kettlebell Swings (55/35
40 Burpees
10.4 (SOUTH lbs)
CENTRAL)” 30 meters Push Loaded
Time Cap: 7 minutes
Sled Back
For Time 10 Muscle-Ups
60 Double Unders
15 Handstand Push-Ups wodwell.com/wod/regionals-10-
30 meters Sprint (to finish 3-southwest
20 Squat Cleans (155/105
line)
lb)
Run the Block
wodwell.com/wod/regionals-10- “REGIONALS
4-northeast
The run distance was not 10.4
specified. But a typical city (AUSTRALIA)”
block run is about 500 “REGIONALS 3 Rounds for Time 6
meters.
10.4 Muscle-Ups
wodwell.com/wod/regionals-10- (SOUTHEAST)” 12 Squat Snatches (60/30
4-south-central kg)
For Time 500 meter Row
18 Toe-to-Bars
25 Burpees
500 meter Row
“REGIONALS wodwell.com/wod/regionals-10-
25 Burpees 4-australia
10.5 (ASIA)”
For Time 15 meter Tire wodwell.com/wod/regionals-10-
4-southeast
Flips (470/330 lbs) “REGIONALS
12 meter Sled Drive 10.4 (EUROPE)”
(135/65 lbs)
5x25 meter Sandbag
“REGIONALS For Time 400 meter Run
Suicides (75 lbs) 10.5
Then, 3 Rounds of:
5 laps Wheel Barrow Run (AUSTRALIA)”
15 Power Snatches (30 kg)
AMRAP in 10 minutes 6 35 Double-Unders
wodwell.com/wod/regionals-10-
5-asia
Deadlifts (120/70 kg)
6 Clean and Jerks (60/30 400 meter Run
kg)
wodwell.com/wod/regionals-10-
wodwell.com/wod/regionals-10- 4-europe

page 32 of 193
1057 BENCHMARK
WODS
July 26, 2018
“REGIONALS
10.5 (EUROPE)”
5 Rounds for Time 5
Deadlifts (120/90 kg)
20 Lateral Jumps and
Burpees
wodwell.com/wod/regionals-10-
5-europe
“REGIONALS
11.2”
For Load Thruster Ladder
Men: 155, 165, 175, 185,
195, 205, 215, 225, 235,
245, 255, 265, 275, 285,
295 lb
Women: 105, 115, 125,
130, 135, 140, 145, 150,
155, 160, 165, 170, 175,
180, 185 lb
Athletes will have 20
seconds to take the first
barbell from the ground
and then perform one
thruster at a specified
weight. They will then have
10 seconds to transition to
the next barbell where the
same requirements apply.
They may make only one
thruster attempt in any 20
second period. An attempt
is defined by the barbell
leaving the shoulders after
page 33 of 193
5-australia
“REGIONALS
10.4
“REGIONALS (NORTHWEST)”
10.5
For Time 30 calorie Row
(SOUTHEAST)” 30 Thrusters (95/65 lb)
8 Rounds For Time 2 Squat 3 Rope Climbs (20/15
Snatches (145/85 lb) meters)
4 Push Presses or Push 30 Kettlebell Swings (1.5/1
Jerks (145/85 lb) pood)
6 Chest-to-Bar Pull-Ups
200 meter Run 20 calorie Row
20 Thrusters (115/75 lb)
The "push presses or push 2 Rope Climbs (20/15
jerks" are also known as meters)
"shoulder-to-overhead," 20 Kettlebell Swings (1.5/1
meaning the athlete may pood)
get the bar from shoulder
to overhead anyhow. 10 calorie Row
10 Thrusters (135/95 lb)
wodwell.com/wod/regionals-10- 1 Rope Climb (20/15
5-southeast
meters)
10 Kettlebell Swings (1.5/1
pood)
“REGIONALS
11.3” wodwell.com/wod/regionals-10-
4-northwest
21-15-9 Reps for Time
Deadlifts (315/205 lb)
Box Jumps (30/24 in)
“REGIONALS
Athletes will perform 21 10.4
deadlifts then 21 box (SOUTHWEST)”
jumps, then 15 deadlifts
For Time 1000 meter Row
and 15 box jumps, then 9
30 Overhead Squats
deadlifts and 9 box jumps.
(135/95 lb)
Athletes begin behind the
1200 meter Run
line. At Go, athletes move
to the barbell and begin wodwell.com/wod/regionals-10-
their deadlifts. Their result 4-southwest
1057 BENCHMARK
WODS
July 26, 2018
the squat. If an athlete
drops the barbell before an
attempt is made, he or she
may make take the barbell
from the floor again. There
will be 15 barbells.
Athletes continue so long
as they successfully
perform the rep within the
20 seconds. Their result is
the weight of their heaviest
successful thruster. If an
athlete is not able to
complete a successful
thruster with the first
barbell, they receive a DNF
and are eliminated from
the competition.
wodwell.com/wod/regionals-11-2
“REGIONALS
11.5”
9-7-5 Reps For Time
Muscle Ups
Squat Snatches (135/95 lb)
Athletes will perform 9
muscle-ups then 9
snatches, then 7 muscle-
ups and 7 snatches, then 5
muscle-ups and 5
snatches. The ring height
will be adjusted so that the
bottom of the ring is one
fist higher than the tops of
their fingers when standing
with one arm extended.
Athletes will begin
page 34 of 193
is the time to complete the
entire workout. There is a
12min time cap. If an
athlete cannot finish in the
time cap, their score is the
time cap plus a one second
penalty for each rep not
completed.
wodwell.com/wod/regionals-11-3
“REGIONALS
11.6”
For Time 20 calorie Row
30 Burpees
40 Two-Arm Dumbbell
Ground-to-Overheads
(45/35 lb)
50 Toes-to-Bars
100 foot Overhead Walking
Lunges (45/25 lb plate)
150 foot Sprint
This is a chipper workout.
Athletes begin behind the
line. At Go, they move to
the rower and row 20
calories. They then move
through each element,
completing all reps before
moving on. The overhead
walking lunges are 50 feet
out and 50 feet back. The
sprint is 50 feet out, 50
feet back, 50 feet out to
the finish line. There is a
20min time cap. If an
athlete cannot finish in the
time cap, their result is the
“REGIONALS
10.5 (CANADA)”
For Time 12 Tire Flips (Big
Fucker/Sort of Big Fucker)
6 Clean and Jerks (135/95
lb)
300 meter Run
9 Tire Flips (Big Fucker/Sort
of Big Fucker)
9 Clean and Jerks (135/95
lb)
450 meter Run
6 Tire Flips (Big Fucker/Sort
of Big Fucker)
12 Clean and Jerks (135/95
lb)
600 meter Run
Athlete must jump in and
out of the tire to the other
side after each flip.
wodwell.com/wod/regionals-10-
5-canada
“REGIONALS
11.1”
For Time 1000 meter Run
30 Handstand Push-Ups
1000 meter Row
Athletes will begin with a
1K run, then complete 30
handstand pushups against
their designated wall, and
then finish with a 1K row.
Any forward movement
prior to the start
1057 BENCHMARK
WODS
July 26, 2018
standing under the rings.
At Go, they will jump to the
rings and perform the
workout as described.
Their result is the time to
complete the entire
workout. There is a 15min
cap. If an athlete cannot
finish in the time cap, their
result is the time cap plus
a one second penalty for
each rep not completed. If
the athlete is not able to
complete a single muscle-
up or a single snatch, they
receive a DNF and are
eliminated from the
competition.
wodwell.com/wod/regionals-11-5
“REGIONALS
12.2”
For Time 2000 meter Row
50 Pistols alternating One-
Legs
30 Hang Cleans (225/135
lbs)
wodwell.com/wod/regionals-12-2
“REGIONALS
12.5”
Snatch Ladder 1 Snatch
(155/105 lb)
1 Snatch (165/115 lb)
1 Snatch (175/125 lb)
page 35 of 193
time cap plus a one second
penalty for each rep not
completed.
wodwell.com/wod/regionals-11-6
“REGIONALS
12.3”
4 Rounds for Time 10 One-
Arm Dumbbell Snatches
(100/70 lbs)
100 meter Sprint
wodwell.com/wod/regionals-12-3
“REGIONALS
12.6”
For Time 3 Rounds of:
7 Deadlifts (345/225 lb)
7 Muscle-Ups
3 Rounds of:
21 Wall Ball Shots (20/14
lb)
21 Toes-to-Bars
Then:
100 foot Farmer Carry
(100/70 lb dumbbells)
28 Burpee Box Jumps
(24/20 in)
100 foot Farmer Carry
(100/70 lb dumbbells)
3 Muscle-Ups
This workout is broken into
3 parts all done with a
running clock. Complete 3
rounds of Deadlifts and
constitutes a false start.
The athlete’s result will be
total time to complete this
chipper. There is a 15min
time cap. If the workout is
not finished within the
15min, a 1sec penalty is
added to the 15min for
each meter and each
handstand pushup not
completed. If an athlete
cannot complete a single
handstand pushup, they
receive a DNF and are
eliminated from the
competition.
wodwell.com/wod/regionals-11-1
“REGIONALS
11.4”
For Time 100 Pull-Ups
100 Kettlebell Swings
(24/16 kg)
100 Double Unders
100 Overhead Squats
(95/65 lb)
Athletes will start on the
ground below their pull-up
bar. At Go, they will jump
to their bar. Any jumping
before the Go will result in
a false start. This workout
is a chipper. All pull-ups
must be completed before
the kettlebell swings, all
the swings before the
double-unders, and all the
1057 BENCHMARK
WODS
July 26, 2018

1 Snatch (185/130 lb) Muscle-ups then advance double-unders before the

1 Snatch (195/135 lb) to the next 3 rounds of overhead squats. There is
1 Snatch (205/140 lb) Wall ball shots and Toes- a 25min time cap. If an
1 Snatch (215/145 lb) to-bar. The final round will athlete cannot finish in the
1 Snatch (225/150 lb) be the Farmer carry with time cap, their score is the
1 Snatch (235/155 lb) one dumbbell in each time cap plus a one second
1 Snatch (245/160 lb) hand, Burpee box jump penalty for each rep not
1 Snatch (255/165 lb) and Muscle-up. completed.
1 Snatch (265/170 lb)
1 Snatch (275/175 lb) wodwell.com/wod/regionals-12-6 wodwell.com/wod/regionals-11-4
1 Snatch (285/180 lb)
1 Snatch (295/185 lb)
“REGIONALS “REGIONALS
20 Double Unders before 13.3” 12.1”
each Snatch For Time 30 Burpee 21-15-9 Reps for Time
Muscle-Ups Deadlifts (225/155 lb)
Athlete has 50 seconds to
Handstand Push-Ups
complete 20 Double
Time Cap: 7 minutes
Unders and 1 snatch. If wodwell.com/wod/regionals-12-1
athlete is able to complete For this event, the athlete
both movements before 50 will begin on a starting
seconds is up, athlete may mat. At the call of "3-2-1 … “REGIONALS
advance to the next Go!" the athlete will move 12.4”
station, which starts with to a set of rings and begin
20 more Double Unders For Time 50 Back Squats
performing burpee muscle-
and another Snatch at the (135/95 lbs)
ups. After the 30th
next weight. Score is 40 Pull-Ups
repetition, the athlete will
total number of reps 30 Shoulder-to-Overheads
move to the finishing mat
completed through the last (135/95 lbs)
and the workout is
snatch. If athlete is unable 50 Front Squats (85/65 lbs)
complete.
to perform a Snatch 40 Pull-Ups
weight, tie-breaker is 30 Shoulder-to-Overheads
wodwell.com/wod/regionals-13-3
max Double Unders in (85/65 lbs)
the 50 second window. 50 Overhead Squats (65/45
“REGIONALS lbs)
wodwell.com/wod/regionals-12-5 40 Pull-Ups
13.6” 30 Shoulder-to-Overhead
For Time 100 Double (65/45 lbs)
“REGIONALS Unders
50 Handstand Push-Ups wodwell.com/wod/regionals-12-4

page 36 of 193
1057 BENCHMARK
WODS
July 26, 2018
13.2”
For Load 3 Overhead
Squats
Time Cap: 7 minutes
For this event, the athlete
will have 7 minutes to
perform 3 overhead squats
at increasing weights to
the highest weight
possible. Each athlete will
begin with a barbell loaded
to one of four starting
weights of their choice (see
below) and a stack of
plates. It will be the
athlete’s responsibility to
load the bar to the correct
weight each lift. Once the
event begins, the barbell
may not get lighter
throughout the 7 minutes.
The men must make
increases in 10-pound
increments, while the
women must make
increases in 5-pound
increments.
Athletes will not have a
rack, but may get the
barbell into the overhead
position using any
technique they choose. If
the athlete uses a full
squat snatch to get the
weight overhead that will
count as the first
page 37 of 193
40 Toes-to-Bars
30 Shoulder-to-Overheads
with Axle (160/100 lbs)
90 foot Walking Lunges
with Axle (160/100 lbs)
Time Cap: 15 minutes
For this event, the athlete
begins on the starting mat.
At the call of "3-2-1 … Go!"
the athlete moves off their
mat and performs double-
unders. Once 100 double-
unders are completed, the
athlete will proceed under
the wall and perform 50
handstand push-ups. Then,
the athlete will move to
the pull-up bar and
perform 40 toes-to-bar.
The athlete will then move
to the axle, pick up the
weight, and begin the
shoulder-to-overhead,
advancing forward after
each 10 repetitions. Once
the 30th rep is completed,
the athlete will begin
lunging from the white
number to the finish line
with the weight in the front
rack position. After the
athlete has lunged the
weight across the
designated line and come
to full extension, they will
drop the weight. They
must then move over the
barbell to the finish mat to
“REGIONALS
13.1”
For Time 1000 meter Row
50 Thrusters (45 lbs)
30 Pull-Ups
Time Cap: 10 minutes
For this event, known as
"Jackie", the athlete will
begin on the rower with
the handle in the rack and
their hands off the handle.
At the call of "3-2-1 … Go!"
the athlete will begin
rowing and rows 1,000
meters, then gets off the
rower and moves to a
designated area to perform
50 thrusters. After the 50th
thruster, the athlete moves
to the pull-up bar and
performs 30 pull-ups. Once
the 30th pull-up is
complete, the athlete runs
to the finish mat and the
workout is finished.
wodwell.com/wod/regionals-13-1
“REGIONALS
13.4”
For Time 100 Wall Ball
Shots (20/14 lbs)
100 Chest-to-Bar Pull-Ups
100 Pistols alternating legs
100 Alternating One-Arm
1057 BENCHMARK
WODS
July 26, 2018
repetition, as long as all
the overhead squat
requirements are met.
After a squat snatch, the
athlete must perform two
additional overhead squats
to complete the set.
Men’s starting weights
(pounds): 135, 185, 225,
255 Women’s starting
weights (pounds): 85, 125,
155, 175
After the 7 minutes is up,
athletes will have 2
minutes to transition to the
muscle-up rings before the
start of Event 3.
wodwell.com/wod/regionals-13-2
“REGIONALS
13.5”
21-15-9 Reps for Time
Deadlifts (315/205 lbs)
Box Jump (30/24 in)
Time Cap: 8 minutes
For this event the athlete
begins on a starting mat
behind the barbell. At the
call of "3-2-1 … Go!" they
move forward and begin
the set of 21 deadlifts.
After completing 21
deadlifts, the athlete
page 38 of 193
complete the workout.
wodwell.com/wod/regionals-13-6
“REGIONALS
14.2”
For Rounds Max Distance
Handstand Walk
Time Cap: 3 minutes
Athletes will begin at the
starting line and will walk
as far as possible on their
hands without their feet
touching the ground. If the
athlete kicks up to their
hands and travels fewer
than 10 feet this will be
considered a “false start,”
and they may re-attempt
from the starting line. Each
athlete will be allowed two
“false starts.” If the athlete
makes it the full 120 feet
to the other side of the of
the stadium, they may
come down to their feet,
kick back up in the
opposite direction, and
start traveling back toward
the start line. Athletes will
begin this event 2 minutes
after completing Event 1.
wodwell.com/wod/regionals-14-2
Dumbbell Snatches (70/50
lbs)
Time Cap: 25 minutes
For this event, the athlete
begins on a starting mat.
At the call of "3-2-1 … Go!"
he or she moves forward
and begins the set of wall
balls. After the 100th wall
ball, the athlete moves to
the pull-up bar and
completes 100 chest-to-bar
pull-ups. Then, the athlete
moves to the number 20
on the first mat and
completes 100 one-legged
squats, advancing forward
after each 20 repetitions.
Then, the athlete moves to
the dumbbell and performs
100 one-arm snatches,
advancing the dumbbell
after every 20 repetitions.
After the 100th rep, the
athlete moves to the finish
mat and the workout is
complete.
wodwell.com/wod/regionals-13-4
“REGIONALS
13.7”
4 Rounds for Time 2 Rope
Climb (15 ft)
100 foot Sprint
4 Squat Cleans (225/135
lbs)
1057 BENCHMARK
WODS
July 26, 2018
moves to the box and
performs 21 box jumps.
Then, they will move the
barbell forward and
perform 15 deadlifts, then
to the box for 15 box
jumps. Then, they will
move the barbell forward
for the 9 deadlifts, and
then 9 box jumps. After the
last rep, the athlete moves
to the finish mat and the
workout is complete.
wodwell.com/wod/regionals-13-5
“REGIONALS
14.1”
For Load 1 Rep-Max Hang
Squat Snatch
Time Cap: 6 minutes
For this event, athletes will
have three (3) attempts to
establish their heaviest 1-
rep hang squat snatch. At
the call of "3-2-1 … Go!"
athletes will have 2
minutes to load their
barbell and attempt their
first lift. They will not be
allowed to lift again until
after the 2-minute mark.
They may not attempt
their final lift until after the
4-minute mark, and the lift
must be completed before
page 39 of 193
“REGIONALS
14.5”
10 Rounds for Time 1
Legless Rope Climb (14 ft)
200 foot Sprint
Time Cap : 11 minutes
This event begins with the
athlete’s hand on top of
their round marker. At the
call of "3-2-1 … Go!" they
run to the rope and climb
without using their legs.
They will then run across
the stadium to the round
marker, advance it to the
next designated area and
run back to the rope for
their next round. After the
10th rope climb is
complete they will run
across the stadium to their
round marker and advance
the round marker to the
finish mat. When the
athlete and round marker
are on the finish mat the
event is complete.
wodwell.com/wod/regionals-14-5
“REGIONALS
15.1”
For Time 75 Snatches
(75/55 lbs)
Time Cap: 6 minutes
100 foot Sprint
Time Cap: 10 minutes
For this event, the athlete
will begin standing on the
starting mat. At the call of
"3-2-1 … Go!" the athlete
begins the rope climbs.
Once 2 ascents are
completed, they will run
across the stadium to their
barbell and perform 4
squat cleans, then advance
their barbell to the next
number. They will then run
back across the stadium
and begin their second
round of rope climbs and
then squat cleans. Once
the fourth round of squat
cleans are completed, the
athlete will move directly
to the finishing mat
(without running across the
stadium), and the workout
is complete.
wodwell.com/wod/regionals-13-7
“REGIONALS
14.3”
3 Rounds for Time 50
Pistols alternating each leg
7 Muscle-Ups
10 Hang Power Cleans
(175/115 lbs)
Time Cap: 16 minutes
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the 6-minute mark.
Each athlete will begin with
an empty barbell and a
stack of plates. It will be
the athlete’s responsibility
to load the bar for each lift
and declare the weight to
the judge prior to lifting.
Athletes may not decrease
the weight after a failed
attempt. The smallest
weight increment
permitted will be 5 lb. for
both men and women.
After the 6 minutes is up,
athletes will have 2
minutes to transition to
Event 2.
wodwell.com/wod/regionals-14-1
“REGIONALS
14.4”
21-15-9-6-3 Reps For Time
Strict Handstand Push-Ups
Front Squats (195/125 lbs)
Burpees
Time Cap: 20 minutes
This event begins with the
athlete on a starting mat.
At the call of "3-2-1 … Go!"
they move forward, go
under the wall and perform
21 strict handstand push-
page 40 of 193
This event begins with the
athlete on a starting mat.
At the sound of the beep,
the athlete moves forward
and performs 75 snatches
(25 at each rep mat). Once
the last rep is complete,
the athlete will set the
barbell back on the floor,
jump over it, move to the
finish mat and the event is
complete.
wodwell.com/wod/regionals-15-1
“REGIONALS
15.4”
For Time 250 ft Handstand
Walk
Time Cap: 3 minutes
This event begins with the
athlete on a starting mat.
At the sound of the beep,
the athlete runs 125 feet to
their marker, kicks up and
walks 125 feet on their
hands to the green mat,
kicks down, then walks 125
feet on their hands to their
marker. When they pass
their marker, they will kick
down and run to the finish
mat where the event is
complete.
After the 3-minute time
cap, the athletes will have
This event begins with the
athlete on a starting mat.
At the call of "3-2-1 … Go!"
they move forward and
perform 50 pistols
alternating each leg (25 at
each designated area),
then move to the rings for
7 muscle-ups, then to the
barbell for 10 hang power
cleans. The athlete will
move the bar to the next
designated lifting area
after finishing the hang
power cleans. After 3
rounds are completed the
athlete moves to the finish
mat and the event is
complete.
wodwell.com/wod/regionals-14-3
“REGIONALS
14.6”
For Time 50 calorie Row
50 Box Jump Overs (24/18
in)
50 Deadlifts (180/120 lbs)
50 Wall Ball Shots (20/14
lbs)
50 Ring Dips
50 Wall Ball Shots (20/14
lbs)
50 Deadlifts (180/120 lbs)
50 Box Jump Overs (24/18
in)
50 calorie Row
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ups, then move to the
barbell for 21 front squats,
then 21 burpees jumping
over the bar. After finishing
the burpees they will
advance the barbell to the
next designated lifting
area. They then move back
to the wall and start the
round of 15s. After the
round of 3s, the athlete
moves to the finish mat
and the workout is
complete.
wodwell.com/wod/regionals-14-4
“REGIONALS
14.7”
For Time 64 Pull-Ups
8 Overhead Squats
(205/135 lbs)
Time Cap: 6 minutes
This event begins with the
athlete on a starting mat
and at the call of "3-2-1 …
Go!" they move forward
and perform 64 pull-ups.
They will then move
forward to the barbell and
begin squatting. After 8
overhead squats are
complete, the athlete will
move to the finishing mat
and the event is complete.
wodwell.com/wod/regionals-14-7
page 41 of 193
1 minute and 40 seconds
to move to their platforms
for Event 5.
wodwell.com/wod/regionals-15-4
“REGIONALS
15.7”
For Time 15 Muscle-Ups
1 Squat Clean (205/135
lbs)
1 Squat Clean (225/145
lbs)
1 Squat Clean (245/155
lbs)
1 Squat Clean (255/165
lbs)
1 Squat Clean (265/175
lbs)
Time cap: 6 minutes
This event begins with the
athlete on a starting mat.
At the sound of the beep,
the athlete moves forward
to the rings and performs
15 muscle-ups. They will
then move forward and
perform 1 clean at each of
a series of 5 progressively
heavier barbells. Once the
last barbell is cleaned, the
athlete moves to the finish
mat and the event is
complete.
wodwell.com/wod/regionals-15-7
Time Cap: 21 minutes
This event begins with the
athlete seated on the
rower. At the call of "3-2-1
… Go!" the athlete will row
50 calories, then will move
forward to the next station
to perform box jump overs.
After every 10 jumps they
will move the box forward
to the next designated
area, then advance to the
barbell. At the barbell they
will perform 50 deadlifts,
advancing the barbell after
every 10 reps, then move
forward for 50 wall-ball
shots, then move forward
again to the rings. After 50
ring dips are complete, the
athlete will return through
the same stations, again
performing 50 reps at each
station and moving the
barbell and box back
through the designated
areas. When the monitor
displays 50 calories, the
athlete will get off the
rower and move to the
finish mat and the event is
complete.
wodwell.com/wod/regionals-14-6
“REGIONALS
1057 BENCHMARK
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July 26, 2018
“REGIONALS
15.3”
For Time 1 mile Run
50 Overhead Squats
(135/95 lbs)
100 GHD sit-ups
150 Double Unders
50 Sumo Deadlift High-
Pulls (135/95 lbs)
100 Box Jump Overs (24/18
in)
Time Cap: 26 minutes
This event begins with the
athlete on a starting mat.
At the sound of the beep,
the athlete moves forward
to the treadmill and runs 1
mile. They will then move
to the barbell and perform
50 overhead squats (25 at
each rep mat), then to the
GHD for 100 sit-ups, then
to their jump rope for 150
double-unders (75 at each
rep mat), then to the
barbell for 50 sumo
deadlift high pulls (25 at
each rep mat), then to the
box. After every 20 box
jump overs, the athlete will
move the box forward to
the next designated area.
Once the last jump is
complete, the athlete
moves to the finish mat
and the event is complete.
page 42 of 193
“REGIONALS
16.3”
For Time 104 Wall Ball
Shots (24/14 lb)
52 Pull-Ups
Time Cap: 6 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete will move
forward to the wall-ball
targets (10 ft) to perform
104 wall-ball shots. The
first 26 reps will be
performed to the left of the
target to the left, and the
next 26 reps will be
performed to the right of
that target. After 52 reps,
the athlete will switch to
the target on the right,
completing 26 reps to the
left and 26 reps to the
right. When the last wall-
ball shot has been
successfully completed,
the athlete will move to
the pull-up bar for 52 pull-
ups. Upon completing their
last pull-up, the athlete will
move to the finish mat.
Time stops when the
athlete reaches the finish
mat. When the 6-minute
time cap for Event 3 is
reached, athletes will have
1 minute to return to their
15.2”
For Time 21 Thrusters
(115/75 lbs)
12 Rope Climbs (15 ft)
15 Thrusters (115/75 lbs)
9 Rope Climbs (15 ft)
9 Thrusters (115/75 lbs)
6 Rope Climbs (15 ft)
Time Cap: 16 minutes
This event begins with the
athlete on a starting mat.
At the sound of the beep,
the athlete moves forward
and performs thrusters.
After 21 reps are complete,
they move to the rig for 12
rope climbs. They then go
back to the barbell,
advance it to the next
marker, and start the
round of 15 thrusters and 9
ascents. After 9 rope
climbs, they will move the
barbell, advance it to the
next marker, and start the
final round of 9 thrusters
and 6 ascents. After the
final rope climb, the
athlete moves to the finish
mat and the event is
complete.
wodwell.com/wod/regionals-15-2
“REGIONALS
1057 BENCHMARK
WODS
July 26, 2018
wodwell.com/wod/regionals-15-3
“REGIONALS
15.6”
5 Rounds for Time 25
calorie Row
16 Chest-to-Bar Pull-Ups
9 Strict Deficit Handstand
Push-Ups
Time Cap: 16 minutes
This event begins with the
athlete on the green
starting mat. At the sound
of the beep, the athlete will
run to the rower and row
25 calories, then move to
the rig for 16 chest-to-bar
pull-ups, then to the wall
for 9 handstand push-ups
to complete the first round.
Prior to starting the next
round, the athlete must
advance their round
marker before returning to
the rower. Once the fifth
round is complete, the
athlete moves to the finish
mat and the event is
complete.
wodwell.com/wod/regionals-15-6
“REGIONALS
16.2”
10 Rounds for Time 4 Strict
page 43 of 193
starting mat. The clock will
continue to run, and at the
7:00 mark Event 4 will
begin.
wodwell.com/wod/regionals-16-3
“REGIONALS
16.6”
For Time 1000 meter Bike
100 feet Handstand Walk
10 Overhead Squats
(225/155 lb)
500 meter Row
50 Burpee Box Jump Overs
5 Overhead Squats
(225/155 lb)
Time Cap: 16 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, athlete will move to
the Assault Air Bike and
ride until the monitor reads
1.0 km. They will then
move to the end of their
lane and handstand walk
back towards the rig 100
feet. Next they will move
the first barbell into their
lane to perform 10
overhead squats, and then
will advance to the rower
for a 500 meter row. Once
the row has been
completed, the athlete will
move the first box into
15.5”
For Load 1 rep-max Snatch
Each athlete will have two
20-second windows to
attempt the lift with 80
seconds rest between
windows.
After Event 4, the athletes
will have 1 minute and 40
seconds to move to their
platforms, where this event
will begin. Athletes will
have a 20-second window
to attempt their max
snatch, with only two
athletes lifting at a time. At
the call of "3-2-1 … lift,"
the first two athletes may
begin their attempts. The
snatch must be locked out
and completed within the
20-second window prior to
the call of "3-2-1 …lift," for
the next set of athletes.
After all athletes have
made an attempt, each will
then have another 20-
second window to make
another attempt, starting
back with the first two
athletes and rotating
through in the same
fashion. Athletes will have
80 seconds rest between
their first window and their
second window.
Athletes may load the
1057 BENCHMARK
WODS
July 26, 2018
Muscle-Ups
7 Strict Handstand Push-
Ups
12 Kettlebell Snatches
(70/53 lb)
Time Cap: 20 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete will move
forward to the rings and
perform 4 strict muscle-
ups. After the last muscle-
up is complete, the athlete
will move to the handstand
push-up wall to perform 7
strict handstand push-ups.
Then the athlete will move
to the kettlebell, perform
12 kettlebell snatches–all 6
reps with one arm then all
6 reps with the other
arm–and advance the
kettlebell to the next round
designation before
returning to the rings to
start the next round. Upon
completing 10 rounds, the
athlete will move to the
finish mat. Time stops
when the athlete’s foot hits
the finish mat. If the
athlete is cut off by the 20
minute time cap, the score
will be the total number of
reps completed within the
20 minutes.
page 44 of 193
their lane to complete 40
burpee box jump overs,
advancing the box every 5
reps. After completing 40
reps, they will move the
larger box into their lane to
complete their final 10
reps, still advancing every
5. With the last burpee box
jump over complete, the
athlete will advance to the
second barbell, move it
into their lane and perform
5 overhead squats. Upon
completing the last
overhead squat, the
athlete will move to the
finish mat. Time stops
when the athlete reaches
the finish mat. Each
Burpee Box Jump Over
begins with a burpee
performed perpendicular to
and facing the box. At the
bottom of the burpee, the
chest and thighs must
touch the ground. The
athlete must then jump
over the box, using a two-
foot takeoff, and must
jump over the box without
touching it. The feet must
go over the box, not
around it.
wodwell.com/wod/regionals-16-6
barbell to whatever weight
they choose prior to their
first window and during
their rest period. If a
snatch is missed, the
athlete may immediately
re-attempt, but the lift
must be complete before
the end of the 20-second
window to count.
wodwell.com/wod/regionals-15-5
“REGIONALS
16.1”
For Time 0:00-2:00
10 Squat Snatches
(185/135 lb)
2:00-4:00
8 Squat Snatches (205/145
lb)
4:00-6:00
6 Squat Snatches (225/155
lb)
6:00-8:00
4 Squat Snatches (245/165
lb)
8:00-11:00
2 Squat Snatches (265/175
lb)
Time Cap: 11 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete will move
forward to the barbell and
1057 BENCHMARK
WODS
July 26, 2018
wodwell.com/wod/regionals-16-2
“REGIONALS
16.5”
3 Rounds for Time 400
meter Run
40 GHD Sit-Ups
7 Deadlifts (405/275 lb)
Time Cap: 16 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep the athlete will move
forward to the
TrueFormtreadmill to begin
the first 400-m run. Once
the monitor reads 0.4 km,
they will advance to the
GHD to perform 40 GHD
sit-ups and then to the
barbell to perform 7
deadlifts. They will then
advance the barbell to the
next section before
returning to the treadmill
to begin the next round.
Upon completing the last
deadlift in the third round,
the athlete will move to
the finish mat. Time stops
when the athlete reaches
the finish mat.
wodwell.com/wod/regionals-16-5
page 45 of 193
“REGIONALS
17.2”
21-15-9 Reps for Time
Dumbbell Snatches (80/55
lb)
Ring Dips
Time Cap: 6 minutes
wodwell.com/wod/regionals-17-2
“REGIONALS
17.5”
21-15-9 Reps for Time
Muscle-Ups
Single-Arm Dumbbell
Overhead Squats (80/55
lb)
Time Cap: 11 minutes
wodwell.com/wod/regionals-17-5
“REGIONALS
18.2”
For Time "Linda"
10-9-8-7-6-5-4-3-2-1 Reps
of:
Deadlifts (295/220 lb)
Bench Presses (195/135 lb)
Squat Cleans (145/105 lb)
Time Cap: 17 minutes
This is one of the CrossFit's
benchmark "Girls"
workouts, known as
perform 10 snatches. Once
the 10 snatches are
completed, they will roll
the bar forward to the next
station, add weight, then
perform 8 snatches. At
each subsequent station
the reps will decrease
while the load increases.
Each station will also have
a cut-off time by which all
the reps must be
completed in order to
proceed forward. Once an
athlete has completed all
the required reps for a
given load, they may
immediately advance and
do not need to wait for the
clock before moving to the
next station. Time stops
when the athlete reaches
the finish mat. Athletes will
use one barbell for the first
3 stations, adding weight
each time they move it
forward, and will then
move to a second
preloaded barbell that they
will use for stations 4 and
5. If the athlete is cut off
by the time cap, the score
it the total number of reps
completed up to that point.
wodwell.com/wod/regionals-16-1
1057 BENCHMARK
WODS
July 26, 2018
“REGIONALS
17.1”
For Time 1,200 meter Run
Then, 12 Rounds of:
4 Strict Handstand Push-
Ups
8 Chest-to-Bar Pull-Ups
12 Air Squats
All with a weight vest
(20/14 lb)
Time cap: 25 minutes
wodwell.com/wod/regionals-17-1
“REGIONALS
17.4”
For Time 60 ft Handstand
Walk
10 Toes-to-Bars
10 Double Kettlebell
Deadlifts (150/106 lb)
60 ft Handstand Walk
12 Toes-to-Bars
12 Double Kettlebell
Deadlifts (150/106 lb)
60 ft Handstand Walk
14 Toes-to-Bars
14 Double Kettlebell
Deadlifts (150/106 lb)
60 ft Handstand Walk
16 Toes-to-Bars
16 Double Kettlebell
Deadlifts (150/106 lb)
Time Cap: 11 minutes
page 46 of 193
“Linda.” This event begins
with the athlete on the
starting mat. At the sound
of the beep, the athlete will
move forward to the
deadlift bar and perform
10 deadlifts. The athlete
will then move to the rack
and perform 10 bench
presses, then forward
again for 10 squat cleans.
At the end of each round
(after the last clean) the
athlete will advance the
clean barbell forward, then
return to the deadlift
barbell and begin the next
round. Athletes will
continue in this fashion
through the rounds of 9-8-
7-6-5-4-3-2 and 1 rep. After
the final clean, the athlete
will step over the barbell
and move to the finish
mat.
wodwell.com/wod/regionals-18-2
“REGIONALS
18.5”
For Time 50 Handstand
Push-Ups
50 Toes-to-Bars
50 calorie Assault Bike
50 Dumbbell Box Step-
Overs (2 x 70/50 lb, 24/20
in)
50 feet Right-Arm
“REGIONALS
16.4”
4 Rounds for Time 28
Pistols
15 Power Cleans (115/80
lb)
Time Cap: 10 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete will
complete 28 pistols,
alternating legs and
advancing after every 14
reps, before moving to the
barbell. They will then
complete 15 power cleans,
advancing after 10 reps.
After completing all 15
cleans, the athlete will
move the barbell forward
to the next clean station
before returning to the
start mat to begin the next
round. The athlete will
alternate between 28
pistols and 15 power
cleans for a total of 4
rounds, advancing the
barbell closer to the finish
each round. Upon
completing the final power
clean of the fourth round,
the athlete will move to
the finish mat. Time stops
when the athlete reaches
the finish mat.
1057 BENCHMARK
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July 26, 2018
wodwell.com/wod/regionals-17-4
“REGIONALS
18.1”
For Time "Triple 3"
3000 meter Row
300 Double-Unders
3 mile Run
Time Cap: 49 minutes
"Regionals 18.1" was a
repeat of a CrossFit Games
event from 2014, the
"Triple 3." This event
begins with the athlete on
the starting mat. At the
sound of the beep, the
athlete moves forward to
the rower to row 3,000
meters. The athlete then
moves forward to the
double-under area and
completes 300 double-
unders (advancing every
100 reps). The athlete then
moves to the Assault
AirRunner and runs 3 miles
before moving to the finish
mat.
wodwell.com/wod/regionals-18-1
“REGIONALS
18.4”
For Time 2 Rounds of:
10 Snatches (175/125 lb)
page 47 of 193
Dumbbell Overhead
Lunges (2 x 70/50 lb)
50 feet Left-Arm Dumbbell
Overhead Lunges (2 x
70/50 lb)
Time Cap: 17/22 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete moves
under the wall, then kicks
up to complete 50
handstand push-ups. The
athlete then will advance
forward to the pull-up bar
to complete 50 toes-to-
bars, then to the Assault
Bike for 50 calories. He or
she will then move to the
box and dumbbells to
complete 50 step-overs.
The athlete will then begin
lunging back toward the
rig, with one dumbbell held
overheard and the other
dumbbell held at the
shoulder. Once the athlete
has lunged past the 50-
foot mark, he or she will
turn around, alternate
arms and lunge back 50
feet. After the last lunge is
complete, the athlete will
advance to the finish mat.
Scaling This chipper is
moderately long and
includes some difficult
skills. Modify the
wodwell.com/wod/regionals-16-4
“REGIONALS
16.7”
For Time 21 Thrusters
(95/65 lb)
3 Legless Rope Climbs
15 Thrusters (95/65 lb)
2 Legless Rope Climbs
9 Thrusters (95/65 lb)
1 Legless Rope Climb
Time Cap: 6 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, they will move
forward to the first barbell
and perform 21 thrusters.
Once all 21 thrusters are
complete, the athlete will
move to the rope for 3
legless rope climbs.
Following the completion of
the third legless rope
climb, the athlete will
advance the barbell and
perform 15 thrusters and
then will return to the rope
for 2 legless rope climbs
before advancing the bar
one more time and
completing 9 thrusters.
With the final set of
thrusters complete, the
athlete returns one last
time to the rope for 1
legless rope climb and
1057 BENCHMARK
WODS
July 26, 2018
12 Burpees
Then, 2 Rounds of:
10 Snatches (115/75 lb)
12 Burpees
Time Cap: 9 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete will move
forward to the first barbell
and perform 10 snatches
(advancing every 5 reps).
The same barbell will then
be used for 12 over-the-bar
burpees (advancing every
6 reps). After 2 rounds are
complete, the athlete will
move to the second, lighter
barbell and perform rounds
3 and 4 in the same
fashion. Once the the final
burpee is complete, the
athlete will move to the
finish mat. Scaling Reduce
the load and volume to
keep this a sprint. The
weight should be
challenging but light
enough to string reps
together without dropping
the bar. Reduce the
number of burpees so that
you can maintain a fast
pace.
wodwell.com/wod/regionals-18-4
page 48 of 193
movements that you
struggle with, reduce the
reps and choose lighter
dumbbells. Intermediate
Option For time:
35 handstand push-ups
35 toes-to-bars 50-cal.
bike 35 dumbbell box
step-overs 50-ft. right-arm
dumbbell overhead lunge
50-ft. left-arm dumbbell
overhead lunge Men: 50-
lb. dumbbells, 20-in. box
Women: 35-lb. dumbbells,
20-in. box Beginner
Option For time: 30 knee
push-ups 30 sit-ups 30-
cal. bike 30 box step-
overs
100-ft. walking lunge
wodwell.com/wod/regionals-18-5
“REGIONALS 9.1
(ASIA)”
7 Rounds for Time 7
Thrusters (135/85 lbs)
7 Burpees
wodwell.com/wod/regionals-9-1-
asia
“REGIONALS 9.1
(CANADA
WEST)”
AMRAP in 20 minutes 10
Wall Ball Shots (20/14 lb)
then moves down the lane,
over the bar to the finish
mat. Time stops when the
athlete reaches the finish
mat.
wodwell.com/wod/regionals-16-7
“REGIONALS
17.3”
For Time 100 ft Dumbbell
Overhead Walking Lunges
(80/55 lb)
100 Double-Unders
50 Wall Ball Shots (30/20
lb)
10 Rope Climbs (15 ft)
50 Wall Ball Shots (30/20
lb)
100 Double-Unders
100 ft Dumbbell Overhead
Walking Lunges (80/55 lb)
Time Cap: 16 minutes
wodwell.com/wod/regionals-17-3
“REGIONALS
17.6”
For Time 30/25 calorie Air
Bike
20 Burpee Box Jump-Overs
(30/24 in)
10 Sandbag Cleans
(150/100 lb)
Time Cap: 6 minutes
1057 BENCHMARK
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July 26, 2018

10 Box Jumps (20 in) wodwell.com/wod/regionals-17-6

“REGIONALS 9.1 10 Deadlifts (205/145 lb)
(AFRICA)” 10 Burpees
10-9-8-7-6-5-4-3-2-1 Reps
“REGIONALS
for Time Deadlifts (125/70 wodwell.com/wod/regionals-9-1- 18.3”
canada-west
kg) For Time 9 Muscle-Ups
Burpees (5 per round) Obstacle Handstand Walk
Squat Clean and Jerks 36 Pistols
“REGIONALS 9.1
(60/40 kg) Obstacle Handstand walk
(GREAT BASIN)”
9 Muscle-Ups
wodwell.com/wod/regionals-9-1- For Time 5 Snatches Obstacle Handstand Walk
africa (135/95 lb) 45 Pistols
100 meter Sandbag Carry Obstacle Handstand walk
(90/70 lb) 9 Muscle-Ups
“REGIONALS 9.1 4 Snatches (135/95 lb) Obstacle Handstand Walk
(CANADA 100 meter Sandbag Carry 54 Pistols
EAST)” (90/70 lb)
3 Snatches (135/95 lb) Time Cap: 13 minutes
For Load 1 rep max
100 meter Sandbag Carry
Deadlift
(90/70 lb) This event begins with the
wodwell.com/wod/regionals-9-1-
2 Snatches (135/95 lb) athlete on the starting
canada-east 100 meter Sandbag Carry mat. At the sound of the
(90/70 lb) beep, the athlete will move
1 Snatches (135/95 lb) to the rings and perform 9
“REGIONALS 9.1 muscle-ups. The athlete
wodwell.com/wod/regionals-9-1- will then handstand walk
(EUROPE)” great-basin
through the obstacles to
3 Rounds for Time 400
the pistol station where he
meter Run
or she will perform 36
21 Kettlebell Swings (32/20 “REGIONALS 9.1 pistols. The athlete will
kg) (MID- then handstand walk back
12 Chest-to-Bar Pull-Ups
ATLANTIC)” through the obstacles to
For Time 2000 meter Row return to the rings and
wodwell.com/wod/regionals-9-1-
europe
begin the next round.
wodwell.com/wod/regionals-9-1- Round 2 will be performed
mid-atlantic in the same fashion, with 9
“REGIONALS 9.1 muscle-ups and then 45
pistols. In the final round,
(ICELANDIC)”
the athlete will perform 9
AMRAP in 12 minutes 5 muscle-ups and 54

page 49 of 193
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July 26, 2018

Pull-Ups “REGIONALS 9.1 pistols. After the final

10 Burpees pistol, the athlete will
(NORTHWEST)”
15 Kettlebell Swings (24/16 advance forward to the
kg) For Load Max Clean and finish mat. At the time the
20 Double-Unders Press workout was announced no
details were provided
wodwell.com/wod/regionals-9-1-
wodwell.com/wod/regionals-9-1- about the type or length of
icelandic northwest
the handstand walk
obstacle route. Scaling
“REGIONALS 9.2 This workout contains a lot
“REGIONALS 9.1 of high-skill gymnastics
(NORTHERN (ASIA)” movements. Ignore the
CALIFORNIA)” For Time 750 meter Row time cap and speed that
25 Pull-Ups the Regional athletes
For Time 500 meter Row
400 meter Farmer's Carry complete this workout in.
30 Burpees
25 Pull-Ups Modify the movements and
10 Shoulder-to-Overheads
reps as needed while still
(165/95 lbs) wodwell.com/wod/regionals-9-2- using this as a chance to
asia
wodwell.com/wod/regionals-9-1- practice gymnastics skills.
northern-california Intermediate Option 3
rounds for time of:
“REGIONALS 9.2
5 muscle-ups 36-ft.
“REGIONALS 9.2 (CANADA handstand walk, no
(AFRICA)” WEST)” obstacles 36-45-54
For Time 1000 meter Run single-leg squats 36-ft.
For Time Buy-In:
handstand walk, no
500 meter Row
wodwell.com/wod/regionals-9-2- obstacles Beginner
canada-west Option 3 rounds for time
Then, 2 Rounds of:
of: 5 ring rows 5
20 Pull-Ups
jumping ring dips
20 Thrusters (30/20 kg) “REGIONALS 9.2 36-ft. bear walk 36-45-54
400 meter Run
20 Kettlebell Swings (24/16
(GREAT BASIN)” single-leg squats 24-30-36
squats 36-ft. bear walk
kg) 5 Rounds for Time 7
20 Box Jumps Deadlifts (275/185 lb)
wodwell.com/wod/regionals-18-3
30 Air Squats
Buy-Out: 7 Handstand Push-Ups
500 meter Row “REGIONALS
wodwell.com/wod/regionals-9-2-
wodwell.com/wod/regionals-9-2- great-basin

page 50 of 193
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July 26, 2018

africa
18.6”
“REGIONALS 9.2
For Time 4 Rope Climbs
(MID-
“REGIONALS 9.2 16 Thrusters (155/105 lb)
ATLANTIC)” 3 Rope Climbs
(CANADA 3 Rounds for Time 10 12 Thrusters (155/105 lb)
EAST)” Deadlifts (275/185 lb) 2 Rope Climbs
5 Rounds for Time 5 Clean 50 Double-Unders 8 Thrusters (155/105 lb)
and Jerks (135/95 lb)
5 Muscle-Ups wodwell.com/wod/regionals-9-2- Time Cap: 7 minutes
mid-atlantic

Time Cap: 10 minutes This event begins with the

wodwell.com/wod/regionals-9-2-
canada-east
“REGIONALS 9.2
(EUROPE)”
15-12-9 Reps for Time
Clean and Jerks (60/40 kg)
Handstand Push-Ups
Clean and jerks can be
performed overhead
anyhow.
wodwell.com/wod/regionals-9-2-
europe
“REGIONALS 9.2
(ICELANDIC)”
For Time 30 Deadlifts
(225/135 lb)
650 meter Hill Run
30 Ground-to-Overheads
(110/66 lb)
650 meter Hill Run
athlete on the starting
“REGIONALS 9.2 mat. At the sound of the
(NORTHWEST)” beep, the athlete will move
For Load Max Deadlift forward to the rope and
perform 4 climbs. He or
wodwell.com/wod/regionals-9-2- she then will move to the
northwest barbell and complete 16
thrusters, advancing the
bar forward halfway
“REGIONALS 9.3 through, then return to the
(AUSTRALIA)” rope for the second round.
In round 2 the athlete will
For Time 3 laps Run
complete 3 climbs and 12
through the Cronulla Sand
thrusters, then 2 climbs
Dunes
and 8 thrusters in the third
wodwell.com/wod/regionals-9-3-
round. After the final
australia thruster, the athlete will
step over the barbell and
move to the finish mat.
“REGIONALS 9.3 Scaling This couplet is a
(DIRTY SOUTH)” sprint. Choose a load and
modification that allow you
AMRAP in 8 minutes 5
to complete each set of
Clean and Jerks
reps unbroken.
10 Chest-to-Bar Pull-Ups
Intermediate Option For
time: 3 rope climbs 16
Clean and jerk should be
thrusters 2 rope climbs 12
performed from the
thrusters 1 rope climbs 8
ground by any recognized

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The running track will go
up a small skiing slope.
wodwell.com/wod/regionals-9-2-
icelandic
“REGIONALS 9.2
(NORTHERN
CALIFORNIA)”
AMRAP in 10 minutes 2
Muscle-Ups
5 Ground-to-Shoulders
(185/105 lb)
'Ground-to-shoulder'
means the athlete may
move the bar from the
ground to their shoulders
any way. The most
efficient way to do this is a
barbell clean.
wodwell.com/wod/regionals-9-2-
northern-california
“REGIONALS 9.3
(ASIA)”
For Time 900 meter Run
15 Kettlebell Swings (2/1.5
pood)
15 Tire Deadlifts (215/130
lb)
15 meter Dumbbell Lunges
(45/30 lb)
15 Dumbbell Cleans (45/30
lb)
clean to full extension
overhead.
wodwell.com/wod/regionals-9-3-
dirty-south
“REGIONALS 9.3
(HELL’S HALF
ACRE)”
21-15-9 Reps for Time Box
Jumps (24/20 in)
Kettlebell Swings (53/35 lb)
Sumo Deadlift High-Pulls
(95/65 lb)
wodwell.com/wod/regionals-9-3-
hells-half-acre
“REGIONALS 9.3
(NORTHERN
CALIFORNIA)”
For Time 22 Deadlifts
(315/185 lb)
Farmer's Carry (45/25 lb)
to top of inner loop of the
hill
22 Dumbbell Thrusters
(45/25 lb)
Farmer's Carry (45/25 lb)
to bottom of inner loop
Run to Pull-Up Bar
22 Chest-to-Bar Pull-Ups
Run to top of outer loop
22 Overhead Squats (95/65
lb)
Run to bottom of inner loop
thrusters Men: 15-ft.
rope, 115 lb. Women: 15-
ft. rope, 75 lb. Beginner
Option For time: 4 rope
climbs, lying to standing
16 thrusters 3 rope
climbs, lying to standing
12 thrusters 2 rope
climbs, lying to standing
8 thrusters Men: 65 lb.
Women: 45 lb.
wodwell.com/wod/regionals-18-6
“REGIONALS 9.1
(AUSTRALIA)”
3 Rounds for Time 10
Clean-and-Jerks (60/40 kg)
15 Ring Dips
20 Kettlebell Swings (24/16
kg)
wodwell.com/wod/regionals-9-1-
australia
“REGIONALS 9.1
(DIRTY SOUTH)”
AMRAP in 8 minutes 3
minute max points Suicide
Run
2 minute Rest
3 minute max rep Deadlifts
(275/185 lb)
wodwell.com/wod/regionals-9-1-
dirty-south

page 52 of 193
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July 26, 2018

wodwell.com/wod/regionals-9-3- Farmer's carry should be

asia
done with dumbbells. “REGIONALS 9.1
(HELL’S HALF
“REGIONALS 9.3
wodwell.com/wod/regionals-9-3- ACRE)”
northern-california
3 Rounds for Time 500
(CANADA
meter Row
WEST)” 10 Squat Clean and Jerks
“REGIONALS 9.4
For Load 1 rep max Barbell (155/105 lb)
(CANADA
Extended and Controlled
Overhead EAST)” wodwell.com/wod/regionals-9-1-
For Time 5000 meter Trail hells-half-acre
Athlete has 3 attempts to Run with 3 mini-events
reach a one rep along the trail
max. Placement based on “REGIONALS 9.1
SIFF weightlifting formula Mini-event 1: (NORTHEAST)”
which uses max successful 3 Tire Flips (500/ 250 lb) in AMRAP in 12 minutes 5
lift and bodyweight to rank 30 seconds Thrusters (135/95 lb)
athletes.
10 Burpees
Mini-event 2:
wodwell.com/wod/regionals-9-3- 3 Keg Clean and Presses wodwell.com/wod/regionals-9-1-
canada-west
(100/50 lb) in 30 seconds northeast

Mini-event 3:
“REGIONALS 9.3 “REGIONALS 9.1
100-150 meter Sandbag
(GREAT BASIN)” Carry (60/30 lb) (ROCKY
For Time 800 meter Run MOUNTAIN)”
wodwell.com/wod/regionals-9-4-
canada-east 3 Rounds for Time 8
Then, 3 Rounds of:
Deadlifts (300/195 lb)
10 Squat Cleans (155/100
400 meter Run
lb)
20 Chest-to-Bar Pull-Ups
“ROW 1 & ROW
wodwell.com/wod/regionals-9-1-
30 Box Jumps (30/24 in) 2”
rocky-mountain
For Time 21,097 meter
800 meter Run Row
“REGIONALS 9.2
wodwell.com/wod/regionals-9-3- Time Cap: 2 hours for Men,
great-basin (AUSTRALIA)”
2 hours 10 minutes for
Women 21-15-9 Reps for Time
Burpees
Pull-ups

page 53 of 193
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July 26, 2018

“REGIONALS 9.3 Row 1 will end at the 400 meter Row

2,000 meter checkpoint.
(NORTHEAST)”
Athletes will receive points wodwell.com/wod/regionals-9-2-
10-9-8-7-6-5-4-3-2-1 Reps based on their times at this australia
For Time Power Cleans point. There is no
(155/105 lb) scheduled rest at the
Chest-to-Bar Pull-Ups checkpoint as the race “REGIONALS 9.2
Kettlebell Swings continues. (DIRTY SOUTH)”
5 Rounds for Time 20
wodwell.com/wod/regionals-9-3- Row 2 will be scored by
northeast Double-Unders
the total time to finish the 10 Wall Ball Shots (20/14
entire 21,097 meters. lb)
Finishing order at the 2K 1 Rope Climb (15 ft)
“REGIONALS 9.3
checkpoint (Row 1) will
(ROCKY have no bearing on the Time Cap: 15 minutes
MOUNTAIN)” scoring for Row 2.
For Time Accumulate wodwell.com/wod/regionals-9-2-
7000/5000 lb Ground-to- dirty-south
wodwell.com/wod/row-1-row-2
Overhead

Athletes must lift a barbell “REGIONALS 9.2

“SPRINT
ground-to-overhead, any (HELL’S HALF
way they wish, to CHIPPER”
ACRE)”
accumulate 7000 lbs. / For Time 21 Med Ball GHD
For Time 50 Chest-to-Bar
5000 lbs. Athletes can Sit-Ups
Pull-Ups
choose from the following 15 Snatches (165/100 lb)
50 Burpees
weight/rep combinations: 9 Over-the-Wall Burpees (6
Men 155 lbs. x 46 reps ft)
wodwell.com/wod/regionals-9-2-
135 lbs. x 52 reps 95 lbs. x hells-half-acre
74 reps 75 lbs. x 94 reps wodwell.com/wod/sprint-chipper
Women 100 lbs. x 50 reps
85 lbs. x 59 reps 65 lbs. x “REGIONALS 9.2
77 reps 55 lbs. x 91 reps “SUMMER
(NORTHEAST)”
CRUSH”
wodwell.com/wod/regionals-9-3- For Time 2000 meter Row
rocky-mountain For Time 30 calorie Row
wodwell.com/wod/regionals-9-2-
Then, 3 Rounds of: northeast
“ROPE 10 Deadlifts (225/185 lb)
10 Handstand Push-Ups

page 54 of 193
1057 BENCHMARK
WODS
July 26, 2018
CHIPPER”
For Time 200 meter SkiErg
50/40 Double-Unders
200 meter Row
50/40 Double-Unders
0.4 mile Assault Air Bike
50/40 Double-Unders
200 meter Row
50/40 Double-Unders
200-m SkiErg
90-ft. sled pull (310 / 220
lb.)
Time Cap: 11 minutes
Athletes will use a jump
rope with a weighted
handle. Men will complete
50 rotations with the rope.
Women will complete 40
rotations with the rope.
wodwell.com/wod/rope-chipper
“SHOTS FIRED”
3 Rounds For Time 60
Double-Unders
30/20 calorie Row
10 Ground-to-Overheads
(70/50 kg)
Time cap: 12 minutes
Every rep not completed
under the time cap will
have an additional 1
second for penalty.
page 55 of 193
wodwell.com/wod/summer-crush
“REGIONALS 9.2
(ROCKY
“TEAM SERIES MOUNTAIN)”
17.3” 3 Rounds for Time 10
Chest-to-Bar Pull-Ups
For Time (with a Partner)
10 Front Squats (165/105
50 Synchronized Wall Ball
lb)
Shots (20/14 in 9/10 ft)
10 Burpees
30 Cleans (135/95 lb)
50 Synchronized Wall Ball
wodwell.com/wod/regionals-9-2-
Shots (20/14 in 9/10 ft) rocky-mountain
20 Cleans (185/135 lb)
50 Synchronized Wall Ball
Shots (20/14 in 9/10 ft) “REGIONALS 9.3
10 Cleans (225/155 lb)
(CANADA
Time Cap: 12 minutes EAST)”
21-15-9 Reps for Time
This workout begins with Burpees
the athletes standing tall Kettlebell Swings (1.5
and the medicine balls pood)
resting on the floor. At the
call of “3, 2, 1… go!” the Time Cap: 7 minutes
athletes will pick up their
medicine balls and begin wodwell.com/wod/regionals-9-3-
the set of wall balls, canada-east
synchronized at the bottom
of the squat. Once 50 shots
are completed, they will “REGIONALS 9.3
begin the round of 30 (EUROPE)”
cleans. They may divide AMRAP in 20 minutes 250
the cleans any way they meter Row
choose, but they must slap 10 Burpees (8-foot target)
hands each time they 10 Ring Dips (shoulder
switch, and each partner below elbow)
must complete at least 1
rep at each weight before wodwell.com/wod/regionals-9-3-
moving on. The second set europe
of wall-ball shots will be
performed in the same
1057 BENCHMARK
WODS
July 26, 2018
wodwell.com/wod/shots-fired
“STEEL RAIN”
For Time 21 Wall Ball Shots
(9/6 kg)
21 Cleans (50/35 kg)
15 Wall Ball Shots (9/6 kg)
15 Cleans (50/35 kg)
9 Wall Ball Shots (9/6 kg)
9 Cleans (50/35 kg)
9 Bar Muscle-Ups
9 Thrusters (50/35 kg)
7 Bar Muscle-Ups
7 Thrusters (50/35 kg)
5 Bar Muscle-Ups
5 Thrusters (50/35 kg)
Time cap: 15 minutes
Every rep not completed
under the time cap of 15
minutes will have a 1
second penalty.
wodwell.com/wod/steel-rain
“TEAM SERIES
17.2”
For Time (with a Partner)
120 Double-Unders (each
in relay)
120 Chest-to-Bar Pull-Ups
(total in sets of 15)
120 Hang Power Snatches
(95/65 lb for total in sets of
15)
120 Double-Unders (each
page 56 of 193
fashion as the first. Next,
teams will move on to the “REGIONALS 9.3
set of 20 cleans, this time (MID-
at a heavier weight. Teams ATLANTIC)”
may receive assistance in
For Time 400 meter Run
adding weight to the
21 Overhead Squats (95/65
bar(s), or may use multiple
lb)
barbells preloaded to the
21 Box Jumps
appropriate weight for
400 meter Run
each round. After the set of
15 Overhead Squats (95/65
20 cleans, teams will then
lb)
complete one final set of
15 Box Jumps
wall-ball shots and then 10
400 meter Run
cleans, again at a heavier
9 Overhead Squats (95/65
load. This workout ends
lb)
when one of the athletes
9 Box Jumps
lifts the barbell to the
shoulder and stands tall on wodwell.com/wod/regionals-9-3-
the last clean. There is a mid-atlantic
12-minute time cap. If the
athletes do not finish all
210 reps before the time “REGIONALS 9.3
cap, their score will be the (NORTHWEST)”
number of reps completed.
5 Rounds for Time 3
wodwell.com/wod/team-series- Muscle-Ups
17-3 30 Wall Ball Shots (20/12
lb)
6 Sumo Deadlift High-Pulls
“TEAM SERIES (60/40 kg)
17.6”
wodwell.com/wod/regionals-9-3-
21-15-9 Reps for Time northwest
(with a Partner) Dumbbell
Snatches (50/35 lb)
Bar Muscle-Ups “REGIONALS 9.4
(DIRTY SOUTH)”
Time Cap: 30 minutes
For Time 1000 meter Row
25 Overhead Squats
This workout begins with (135/95 lb)
1057 BENCHMARK
WODS
July 26, 2018
in relay)
Time Cap: 15 minutes
This workout begins with
the athletes standing tall
and the jump rope on the
floor. At the call of “3, 2,
1… go!” the first athlete
will pick up a jump rope
and begin performing
double-unders. Once the
first athlete has performed
120 reps, the second
athlete may begin jumping
rope and will also complete
120 reps. The team will
then move to the pull-up
bar and complete a total of
120 chest-to-bar pull-ups,
60 per athlete. Teams may
only use one pull-up bar,
with only one athlete
working at a time, and the
partners must switch who
is working after every 15
reps.
The team will then perform
a total of 120 hang power
snatches in the same
fashion as the pull-ups: 60
per athlete, rotating after
every 15 reps, and tagging
hands when switching.
Finally, the team will move
back to the jump ropes,
where each athlete will
perform another 120
page 57 of 193
the dumbbells resting on
the floor and the athletes
standing tall. At the call of
“3, 2, 1… go!” the athletes
will reach down and begin
the dumbbell snatches,
alternating arms after each
repetition and
synchronizing by reaching
the top position of the rep
at the same time. Once 21
snatches are complete, the
athletes will move to the
pull-up bar and complete
21 bar muscle-ups,
synchronizing by reaching
lockout on top of the bar at
the same time.
In the second round, the
team will complete 15
repetitions of each
exercise, followed by 9
repetitions of each
exercise in the third round.
This workout ends when
both athletes reach lockout
on the final rep of the bar
muscle-up.
Every second counts in this
workout. The team’s score
will be the time it takes to
complete all 90 repetitions.
Time will be recorded in
full seconds. Do not round
up. If the team finishes in
10:32.7, its score is 10:32.
There is a 30-minute time
cap. If the team does not
100 meter Run
50 Kettlebell Swings (53/35
lb)
100 meter Run
25 Burpees
200 meter Run
Time Cap: 20 minutes
wodwell.com/wod/regionals-9-4-
dirty-south
“RUN SWIM
RUN”
For Time 1.5 mile Run
500 meter Swim
1.5 mile Run
Time Cap: 60 minutes
Athletes will start at the
AEC Center, run 1.5 miles
to Lake Monona, swim 500
meters around a series of
buoys, then return along
the same run course to the
finish line at the AEC
Center. Athlete’s score is
the total time it takes for
them to complete the
event.
wodwell.com/wod/run-swim-run
“SQUAT CLEAN
PYRAMID”
For Time 10 Squat Cleans
1057 BENCHMARK
WODS
July 26, 2018
double-unders, one athlete
at a time, tagging hands
when switching. This
workout ends when the
second partner finishes the
last rep of the double-
unders.
Every second counts in this
workout. The team’s score
will be the time it takes to
complete all 720
repetitions. Time will be
recorded in full seconds.
Do not round up. If the
athletes finish in 10:32.7,
their score is 10:32. There
is a 15-minute time cap. If
they do not finish all 720
reps before the time cap,
their score will be the
number of reps completed.
wodwell.com/wod/team-series-
17-2
“TEAM SERIES
17.5”
AMRAP in 10 minutes (with
a Partner) 3 Synchronized
Burpee Box Jump-Overs
(24/20 in)
3 Synchronized Deadlifts
(225/155 lb)
6 Synchronized Burpee Box
Jump-Overs (24/20 in)
6 Synchronized Deadlifts
(225/155 lb)
page 58 of 193
finish all 90 reps before the (245/165 lb), by 2:00
time cap, its score will be 8 Squat Cleans (265/180
the number of reps lb), by 4:00
completed. 6 Squat Cleans (285/195
lb), by 6:00
4 Squat Cleans (305/205
wodwell.com/wod/team-series- lb), by 8:00
17-6
2 Squat Cleans (325/215
lb), by 11:00
“THE BEACH” Similar to Event 1 at this
For Time 250 yard Swim 2016's regionals, athletes
50 Kettlebell Thrusters will progress through 5
(35/24 lb) stations at increasing
30 Burpees weights with decreasing
500 yard Swim reps. Athletes who do not
30 Burpees complete all the reps at a
50 Kettlebell Thrusters given bar before the cut-off
(35/24 lb) time will be given credit for
250 yard Swim the reps they completed at
their last bar and then
wodwell.com/wod/the-beach ranked based on the time
at which they finished their
last full segment.
“THE END”
3 Parts Scored Individually wodwell.com/wod/squat-clean-
pyramid
"The End 1"
AMRAP in 3 minutes
20 calorie Row
30 Wall Ball Shots (20/14
“TEAM SERIES
lb) 17.1”
20 Toes-to-Bars 21-15-9 Reps for Time
30 Box Jumps (24 in) (with a Partner)
20 Kettlebell Sumo Deadlift Synchronized Thrusters
High-Pulls (108/72 lb) (95/65 lb)
30 Burpees Synchronized Bar-Facing
20 Shoulder-to-Overheads Burpees
(135/95 lb)
100 ft Sled Pull This workout begins with
the barbells resting on the
1057 BENCHMARK
WODS
July 26, 2018
9 Synchronized Burpee Box
Jump-Overs (24/20 in)
9 Synchronized Deadlifts
(225/155 lb)
Etc., adding 3 reps to each
exercise every round.
Prior to starting this
workout, each athlete will
need to create a long
straight line on the floor
and place a box on the
center of that line. This
workout begins with the
athletes standing tall. At
the call of “3, 2, 1… go!”
the athletes will drop down
and begin the burpee box
jump-overs. Partners must
be synchronized, with their
chests touching the floor at
the same time. Once 3
reps are complete, each
athlete will move to their
barbell and perform
synchronized deadlifts,
with both athletes standing
tall at the top of the lift at
the same time. After 3
deadlifts, the team will
move back to the box for
the next round, this time
completing 6 reps of each
exercise.
During each round, the
number of repetitions for
each exercise will increase
page 59 of 193
Rest 1 minute
"The End 2"
AMRAP in 6 minutes
Same workout as above
Rest 2 minutes
"The End 3"
For Time
Same workout as above
Athletes complete as many
repetitions as possible in 3
minutes, then rest one
minute before starting the
workout over and
completing as many
repetitions as possible in 6
minutes. Rest once more
(2 minutes) before
completing the entire
workout in the fastest time
possible.
wodwell.com/wod/the-end
“THE POOL”
10 Rounds for Time 25
yards Swim
3 Bar Muscle-Ups
25 yards Swim
Time Cap: 25 minutes
wodwell.com/wod/the-pool
floor and the athletes
standing tall. At the call of
“3, 2, 1... go!” the athletes
will reach down and begin
the synchronized thrusters,
with both athletes in the
bottom of the squat at the
same time. Once 9 reps
are complete, they will
perform 9 synchronized
bar-facing burpees, with
both athletes’ chests
touching the floor at the
same time. They will then
perform 15 thrusters, 15
burpees, 21 thrusters and
21 burpees in the same
fashion. This workout ends
when the last athlete’s feet
land on the ground after
jumping the barbell on the
final rep. Every second
counts in this workout. The
team’s score will be the
time it takes to complete
all 90 repetitions. Time will
be recorded in full
seconds. Do not round up.
If the athletes finish in
10:32.7, their score is
10:32. There is no time
cap.
wodwell.com/wod/team-series-
17-1
“TEAM SERIES
1057 BENCHMARK
WODS
July 26, 2018
by 3 reps: 3 the first round,
6 the second round, 9 the
third, 12 the fourth, etc.
Teams will follow this
pattern, completing as
many repetitions as
possible within the 10-
minute time cap. The
team’s score is the total
number of repetitions
completed.
wodwell.com/wod/team-series-
17-5
“TEAM SERIES
17.8”
For Time (with a Partner)
Partner 1 completes:
1,000 meter Row
50 Thrusters (45/35 lb)
30 Chest-to-Bar Pull-Ups
Then, Partner 2 completes:
1,000 meter Row
50 Thrusters (45/35 lb)
30 Chest-to-Bar Pull-Ups
At the call of “3, 2, 1… go!”
the athlete will grab the
handle and row 1,000
meters. They will then
move to the barbell for 50
thrusters, then to the pull-
up bar for 30 chest-to-bar
pull-ups. They will finish by
slapping hands with the
page 60 of 193
“THICK ‘N
QUICK”
For Time 4 Rope Climbs
3 Overhead Squats (245/
165 lb)
Time Cap: 4 minutes
wodwell.com/wod/thick-n-quick
“TRIPLE-G
CHIPPER”
For Time 100 Pull-Ups
80 GHD Sit-Ups
60 Pistols (alternating legs)
40 calorie Row
20 Dumbbell Push Presses
(100/70 lb)
Time Cap: 15 minutes
Athletes will complete 100
pull-ups, 80 GHD sit-ups,
60 one-legged squats, 40
calories on the rower, 20
dumbbell push presses,
then cross the finish line.
The athlete’s score is the
total time it takes for them
to complete the event.
wodwell.com/wod/triple-g-
chipper
17.4”
For Time (with a Partner)
100 calorie Row (switch as
needed)
100 Toes-to-Bars (total)
This workout begins with
one athlete seated on the
rower, the handle stowed
and the monitor set to
zero. At the call of “3, 2,
1… go!” the athlete will
reach down, grab the
handle and begin rowing.
Each team may use only
one rower and may switch
who is rowing at any time.
Once 100 calories have
been completed, athletes
must slap hands before
moving to the pull-up bar
and beginning the toes-to-
bars. Only one athlete may
perform toes-to-bars at a
time and may switch who
is working at any point.
This workout ends when
the 100th rep of the toes-
to-bars has been
completed.
Every second counts in this
workout. The team’s score
will be the time it takes to
complete all 200
repetitions. Time will be
recorded in full seconds.
Do not round up. If the
team finishes in 10:32.7,
1057 BENCHMARK
WODS
July 26, 2018
second athlete, who may
then begin their row. The
second athlete may be
seated on the rower prior
to the first athlete finishing
their pull-ups, but the
monitor must be reset to
zero, and they may not
grab the handle until after
slapping hands. The
second athlete will
complete the row,
thrusters and pull-ups in
the same fashion as the
first. This workout ends
when the second athlete’s
chest touches the bar on
the last rep of the chest-to-
bar pull-ups.
Every second counts in this
workout. The team’s score
will be the time it takes to
complete all the
repetitions. Time will be
recorded in full seconds.
Do not round up. If the
team finishes in 12:32.7,
its score is 12:32. There is
no time cap. Note the time
at which the first athlete
finishes, as this will be
required when submitting
your score.
wodwell.com/wod/team-series-
17-8
page 61 of 193
“WZA its score is 10:32. There is
a no time cap
CELEBRATE 7”
AMRAP in 7 minutes Squat
Clean-and-Jerks (225/155 wodwell.com/wod/team-series-
lb) 17-4
The workout begins with a
preloaded barbell to the “TEAM SERIES
required weight, and the 17.7”
athlete standing tall. At the
For Max/Reps in 20
start of the clock, the
minutes Partner 1:
athlete will begin their 7
0:00-2:00 Handstand Push-
min AMRAP of squat clean-
Ups
and-jerks. The clean may
2:00-4:00 Rest
be performed in one swift
4:00-6:00 Double-Unders
motion, any style,
6:00-8:00 Rest
however, a hang clean is
8:00-10:00 1-Rep-Max
not acceptable. Any style
Back Squat
of press is accepted, so
long as the athlete finishes
Then, Partner 2:
with hips, knees, and arms
10:00-12:00 1-Rep-Max
locked out overhead,
Back Squat
weight over their center of
12:00-14:00 Rest
mass, and their feet
14:00-16:00 Double-
directly underneath their
Unders
hips. This includes a squat
16:00-18:00 Rest
clean thruster, thruster, or
18:00-20:00 Handstand
thruster-jerk. If an athlete
Push-Ups
fails a rep of the shoulder
to overhead, and catches it
on their shoulders, they Prior to starting this
may reattempt the workout, each athlete will
shoulder to overhead to need to create a station to
complete the rep. If the perform handstand push-
barbell touches the floor ups. This is a 20-minute
before a rep is achieved, workout, with the first
the athlete must reperform athlete working during the
the entirety of the first 10 minutes, and the
repetition. Touch-and-go second athlete working
1057 BENCHMARK
WODS
July 26, 2018
“THE CINCO 2”
3 Rounds for Time 5
Muscle-Ups
5 Deficit Handstand Push-
Ups
Then,
90 ft Overhead Walking
Lunges (160/100 lb axle
bar)
Time Cap: 7 minutes
This event will begin 1
minute after the end of the
time cap for "The Cinco 1."
There is a 7:00 time cap
for this event.
wodwell.com/wod/the-cinco-2
“THE
OLYMPIAN”
AMRAP in 9 minutes 20
Ground-to-Overhead
(95/65 lbs)
7 Bar-Facing Burpees
15 Ground-to-Overhead
(135/95 lbs)
7 Bar-Facing Burpees
10 Ground-to-Overhead
(155/105 lbs)
7 Bar-Facing Burpees
5 Ground-to-Overhead
(185/65 lbs)
7 Bar-Facing Burpees
Max Ground-to-Overhead
(225/155 lbs)
page 62 of 193
repetitions are acceptable.
wodwell.com/wod/wza-online-
challenge-18-1
“WZA ICEAGE
MEALS STRONG
SWIM”
2 Rounds for Time 200
meter Swim
150 Air Squats
10 Sandbag Cleans
(150/100 lb)
50 meter Sandbag Bear
Hug Carry
Time Cap: 21 minutes
Athletes will begin on their
starting mats, and on the
call of 3-2-1 go will head
clockwise around the
competition floor until they
reach the ramp into the
water. They'll proceed
down the ramp, and begin
their swim around 3 buoys.
Upon returning to the
ramp, they'll have
completed 200m. Please
note, the use of a life-
vest will be available
but will result in 60
minutes added to your
total time. They'll then
proceed up the ramp, and
head clock-wise back to
their lane, where they'll
begin air squats. Upon
during the second 10
minutes. This workout
begins with the first athlete
standing tall. At the call of
“3, 2, 1… go!” the athlete
will kick up to the wall and
complete as many
handstand push-ups as
possible before the clock
reaches 2:00. They will
then rest until the clock
reaches 4:00. From 4:00-
6:00, they will complete as
many double-unders as
possible. They will rest
until the clock reaches
8:00, at which point they
will have until 10:00 to find
a 1-rep-max back squat.
Plates smaller than 1⁄2 lb.
may not be used. There is
no limit to the number of
attempts within the 2-
minute time window.
The second athlete will
perform the same
exercises as the first
athlete but in the opposite
order: back squat from
10:00-12:00, double-under
from 14:00-16:00 and
handstand push-up from
18:00-20:00.
The team’s score is the
sum of all the reps
completed during the
handstand push-ups and
double-unders, and the
1057 BENCHMARK
WODS
July 26, 2018
wodwell.com/wod/the-olympian
“THE TRIPLE 8”
With a Running Clock in 10
minutes AMRAP from 0:00-
6:00:
8 Snatches (40/30 kg)
8 Toes-to-Bars
8 Box Jumps (24/20 in)
Then, from 6:00-10:00:
1 rep max Hang Snatch
Directly after the 6-minute
AMRAP (part A), take 4
mins to establish a 1 rep
max Hang Snatch (part B).
Any type of Hang Snatch is
permitted - for example,
hang snatch, hang power
snatch, hang muscle
snatch. Only 1 bar can be
used for this workout. The
athlete must change their
owns weights and clips
must be used.
wodwell.com/wod/the-triple-8
“TRIPLE 3”
For Time 3,000 meter Row
300 Double-Unders
3 mile Run
Scaling Massively reduce
the volume. This should be
a long-duration workout,
but not so long that you
page 63 of 193
completion of the 150 air
squats, they'll grab their
sandbag and perform the
10 sandbag cleans. This
requires the athlete brings
the bag from the ground,
up and over their shoulder
with full hip and knee
extension. Once complete,
they must pick up the
back, and hold it in a "bear
hug" position in the front of
their body, and carry it for
a total of 50m. They'll
continue this for two total
rounds. All adaptive
athletes will perform a
different version of WOD 5,
which includes a distance
swim for time.
wodwell.com/wod/wza-iceage-
meals-strong-swim
“WZA ONLINE
CHALLENGE
17.2”
AMRAP in 7 minutes 21-15-
9 Reps of:
Deadlifts (225/155 lb)
Overhead Squats (135/105
lb)
50 Double-Unders after
each Round
Complete 21 Deadlifts, 21
Overhead Squats and 50
Double-Unders, then 15
weight in lb. of the
heaviest squat from each
athlete. For example, if
Athlete 1 completes 40
handstand push-ups, 160
double-unders and a max
squat of 350 lb., and
Athlete 2 completes 35
handstand push-ups, 175
double-unders and a 250-
lb. squat, the team’s score
will be 1,010.
wodwell.com/wod/team-series-
17-7
“THE CINCO 1”
For Time 5 Deadlifts
(405/265 lb)
5 Weighted One-Legged
Squats, left leg (53/35 lb
Kettlebell)
5 Weighted One-Legged
Squats, right leg (53/35 lb
Kettlebell)
Then,
80 ft Handstand Walk
Time Cap: 7 minutes
"The Cinco 2" begins
precisely 1 minute after
the time cap.
wodwell.com/wod/the-cinco-1
1057 BENCHMARK
WODS
July 26, 2018

die. Try single-unders. Deadlifts, 15 Overhead “THE

Keep it long. Beginner Squats and 50 Double-
Option For time: Unders, then the set of 9
1,000-m row 100 single- Deadlifts, 9 Overhead
unders 1-mile run Squats, 50 Double-Unders.
Repeat until time is up.
wodwell.com/wod/triple-3
wodwell.com/wod/wza-online-
challenge-17-2
“WZA
BARBELLS FOR
“WZA ONLINE
BOOBS FINALE”
CHALLENGE
For Time 28 Bar-Facing
17.6”
Burpees
7 Rope Climbs AMRAP in 15 minutes 10-8-
21 Thrusters (155/105 lb) 6-4-2 Reps of
Hang Power Cleans
wodwell.com/wod/wza-barbells- (ascending weight)
boobs-finale Lateral Over-the-Bar
Burpees
Toes-to-Bars
“WZA
GYMNASTIC Starting weight is 135/95
lbs. After finishing the
TRIPLET”
round of 2 reps, increase
4 Rounds for Time 21 the weight and start again
Chest-to-Bar Pull-Ups on the round of 10 at
15 Strict Handstand Push- 165/115 lbs, then 185/125,
Ups 205/135, 225/145,
9 Pistols (per leg, 245/155.
alternating)
wodwell.com/wod/wza-online-
Time Cap: 20 minutes challenge-17-6
wodwell.com/wod/wza-online-
challenge-18-3 “WZA
POWERDOT 7K
“WZA ONLINE & WRECK BAG
MOTIVATOR”
AMRAP in 9 minutes
Shoulder-to-Overhead
(115/85 lbs)
Front-Rack Lunges (115/85
lbs)
Penalty Each Time Bar is
Dropped*
*If athlete drops the bar
during the Shoulder-to-
Overhead, penalty is 20
Double-Unders. If athlete
drops the bar during the
Front-Rack Lunges, penalty
is 5 burpees.
wodwell.com/wod/the-motivator
“THE
SEPARATOR”
For Time For Men:
12 Ring Handstand Push-
Ups
15 Back Squats (225 lb)
20 Burpees
9 Ring Handstand Push-
Ups
18 Front Squats (205 lb)
20 Burpees
6 Ring Handstand Push-
Ups
21 Overhead Squats (185
lb)
20 Burpees

page 64 of 193
1057 BENCHMARK
WODS
July 26, 2018
CHALLENGE
17.1”
6 Reps For Load 1 Clean
1 Front Squat
1 Shoulder-to-Overhead
1 Back Squat
1 Shoulder-to-Overhead
Athlete must find their max
weight for the full 5 reps
(known as "Bear Complex")
without dropping the bar.
Squat Clean into the Front
Squat is acceptable. Any
style Shoulder-to-Overhead
is acceptable (including
thruster-jerks). See also:
"Bear Complex"
wodwell.com/wod/wza-online-
challenge-17-1
“WZA ONLINE
CHALLENGE
17.5”
AMRAP in 17 minutes 20
Handstand Push-Ups
20 Pistols
20 Pull-Ups
20 Wall Balls (20/14 lbs)
(10ft)
For the pistols alternate
legs after each good
repetition.
wodwell.com/wod/wza-online-
challenge-17-5
page 65 of 193
RUN”
For Time 7000 meter Run
Then,
1 mile Run with Wreck Bag
This workout is part of a
dual event, featuring both
WOD 1 & WOD 2, the
Wreck Bag Mile. Using chip
timing software, athletes
will run through a course
out and around downtown
Miami wearing a timing
bib. Mid-way through the
course, they will be faced
with the start of WOD 2,
which is a continuation of
their current run. This,
however, does not affect
their WOD 1 score, which is
the total time through the
entire of the Powerdot 7k
run. This workout is simply
scored as the fastest total
time on the run.
wodwell.com/wod/wza-
powerdot-7k-wreck-bag-run
“WZA RPM
CHIPPER”
For Time 150 meter Run
50 Deadlifts (225/155 lb)
150 meter Run
40/30 Ring Dips
150 meter Run
30 Alternating Dumbbell
Squat Snatches (70/50 lb)
For Women:
15 Back Squats (165 lb)
20 Burpees
6 Ring Handstand Push-
Ups
18 Front Squats (145 lb)
20 Burpees
4 Ring Handstand Push-
Ups
21 Overhead Squats (125
lb)
20 Burpees
2 Ring Handstand Push-
Ups
Time Cap: 16 minutes
wodwell.com/wod/the-separator
“TRIANGLE
COUPLET”
15-10-6 Reps for Time
Thrusters (165/115 lb)
Bar Muscle-Ups
Time Cap: 10 minutes
Athletes will complete 15
thrusters, then 15 bar
muscle-ups, 10 thrusters
and 10 bar muscle-ups,
then 6 thrusters and 6 bar
muscle-ups. After each
round, the athlete will
advance the barbell
forward to the next rep
mat. The event is complete
when the athlete finishes
their last bar muscle-up
1057 BENCHMARK
WODS
July 26, 2018
“WZA PEAK 360
PULL & PUSH”
For Time 45 Pull-Ups
100 foot Sled Push
30 Chest-to-Bar Pull-Ups
100 foot Sled Push
15 Bar Muscle-Ups
100 foot Sled Push
Time Cap: 7 minutes
On the call of 3-2-1 go,
athletes will start on the
pull-up bar, and proceed
through their required
number of pull-ups. Upon
completion, they'll proceed
to the pre-loaded sled,
where they'll perform the
required number of
lengths. Once complete,
they'll move back to the
pull-up bar to perform their
required number of chest-
to-bar pull-ups, or in the
case of scaled, the same
quantity of pull-ups. They'll
then perform the same
number of heavy sled push
lengths, and return to the
pull-up bar for one final
movement. All divisions
but scaled, will finish with
the required number of bar
muscle-ups, and complete
the workout with one more
round of heavy sled push.
wodwell.com/wod/wza-peak-
page 66 of 193
150 meter Run and crosses the finish line.
200 Weighted RPM Scout
Double-Unders wodwell.com/wod/triangle-
150 meter Run couplet
100 foot Handstand Walk
Time Cap: 20 minutes “WZA ASSAULT
FITNESS
On the call of 3-2-1, go, the TRIPLET”
athlete will proceed to
3 Rounds for Time 9/7 Ring
the trueform to begin a
Muscle-Ups
150m run. This run will act
12 Power Snatches (115/80
as a "buy-in" for this
lb)
and every subsequent
15 calorie Bike
movement of the chipper.
Once done with the run,
Time Cap: 12 minutes
the athlete will head to
their preloaded barbell to
On the call of "3-2-1, go"
begin their set of 50
the workout begins with
deadlifts. After completing
the athlete performing a
the deadlifts, they'll head
movement on the rings,
back to the trueform for
either muscle-ups or
another set of 150m on the
jumping ring muscle-ups.
trueform. Once complete,
Upon completing all of the
they'll move to the ring
required repetitions, the
dips/hand-release push-
athlete will proceed to the
ups. Then they'll head back
barbell to perform the
to the 150m run, and
required number of power
proceed through the
snatches, which requires
same fashion from the
the athlete bring the
alternating dumbbell squat
barbell from the ground to
snatches, back to the run,
overhead, in one swift
then to the single-unders,
motion. The third
back to the run, then 100ft
movement of the triplet,
handstand walk or
the athlete will finish the
dumbbell overhead
round with a calorie bike.
walking lunge.
The athlete will continue
through this triplet for
wodwell.com/wod/wza-rpm-
chipper three consecutive rounds.
Upon the completion of the
1057 BENCHMARK
WODS
July 26, 2018

360-pull-push third round, the athlete will

cross the finish line, and
time will be called.
“WZA ROMWOD
UP & DOWN wodwell.com/wod/wza-assault-
fitness-triplet
DOG CHIPPER”
For Time 40 Wall Ball Shots
(30/20 lb) “WZA DEATH BY
30 Toes-to-Bars TRIPLET”
20 Burpee Box Jump-Overs
E2MOM For As Long As
(24/20 in)
Possible 8 Burpee Box
30 Toes-to-Bars
Jump Overs (24/20 in)
40 Wall Ball Shots (30/20
8 Hang Power Snatches
lb)
(115/80 lb)
wodwell.com/wod/wza-romwod- 8 Thrusters (115/80 lb)
up-down-dog-chipper Rest until the next 2-
minute mark

Every two minutes, on the

minute athlete will attempt
to complete the designated
work within a two minute
running clock. If the athlete
completes all the required
work within the 2:00
window, they rest the
remainder of the 2:00. At
minute 2:00, they have
until minute 4:00 to
complete another round. If
they complete the round,
they rest until minute 6:00.
They’ll begin a new round
at minute 6:00 and have
until minute 8:00 to
complete another
complete round. This
continues, with the athlete
working to complete a full

page 67 of 193
1057 BENCHMARK
WODS
July 26, 2018

round under each two

minute clock. If the athlete
is unable to complete the
entirety of the work in any
allotted two minute round,
their workout is over. For
the 2018 Wodapalooza
online challenge, athletes
were capped at 12 rounds
with the tie-breaker being
the time on the clock when
they finished the 12th
round (ie. 23:33.)

wodwell.com/wod/wza-online-
challenge-18-2

“WZA MUSCLE-
UP SANDWICH”
For Time 90 Double-Unders
70 Wall Ball Shots (20/14
lb, 10 ft)
50 Deadlifts (185/135 lb)
30 Muscle-Ups
50 Deadlifts (185/135 lb)
70 Wall Ball Shots (20/14
lb, 10 ft)
90 Double-Unders

Time cap: 30 minutes

At the start of the clock,

athletes will begin with
barbell pre-loaded and
rope in hand. At the
conclusion of the final jump
rope repetition at the end
of the workout, the athlete
will record their time. If the

page 68 of 193
1057 BENCHMARK
WODS
July 26, 2018

athlete is unable to
perform the entirety of the
work beneath the 30:00
time-cap, record a 1
second penalty for every
missed repetition (ie. if
they were unable to
perform the 30 muscle-
ups, the second set of 50
deadlifts, 70 wallballs, and
90 double-unders= 240
repetitions= total time:
34:00.)

wodwell.com/wod/wza-online-
challenge-18-6

“WZA ONLINE
CHALLENGE
17.3 & 17.4”
For Load and Reps in 19
minutes From 0:00-5:00:
Find 1-Rep Max Snatch

From 5:00-14:00, AMRAP:

3 Power Snatches (75/55
lbs)
3 Box Jumps (24/20 in)
6 Power Snatches (75/55
lbs)
6 Box Jumps (24/20 in)
9 Power Snatches (75/55
lbs)
9 Box Jumps (24/20 in)
Increasing each round by 3
reps each movement

From 14:00-19:00:

page 69 of 193
1057 BENCHMARK
WODS
July 26, 2018

Find 1-Rep Max Snatch

Score of the Snatch

component is the
combined load of the first
and second max lifts.

wodwell.com/wod/wza-online-
challenge-17-3-17-4

“WZA ONLINE
CHALLENGE
17.7”
For Time 1,000 meter Row
15/12 Ring Muscle-Ups
30 Thrusters (95/65 lb)

wodwell.com/wod/wza-online-
challenge-17-7

“WZA
PROGENEX BAR
COMPLEX”
For Time 3 Hang Cleans,
Front Squats, Shoulder-to-
Overheads (245/1165 lb)
2 Hang Cleans, Front
Squats, Shoulder-to-
Overheads (265/175 lb)
1 Hang Clean, Front Squat,
Shoulder-to-Overhead
(285/185 lb)

Time Cap: 5 minutes

Athletes will start with a

pre-loaded barbell, and

page 70 of 193
1057 BENCHMARK
WODS
July 26, 2018

proceed through the

following complex of
3 hang cleans, 3 front
squats, & 3 shoulder-to-
overheads. After finishing
each round, athletes will
advance to a heavier
barbell to perform 2 hang
cleans, 2 front squats, &
2 shoulder-to-overheads.
The final round consists of
1 hang clean, 1 front
squat, and 1 shoulder to
overhead at the heaviest
load.

wodwell.com/wod/wza-
progenex-bar-complex

“WZA TWO-
FOR-ONE
SPECIAL”
For Time and Load (WOD
4) 2 Rounds for Time:
40 calorie Row
40 Toes-to-Bars
40 Overhead Squats (95/65
lb)

Time cap: 18 minutes

Then, (WOD 5) with

Remaining Time:
1 rep max Hang Snatch

Time cap: 20 minutes

Athletes may begin

strapped into the rower,

page 71 of 193
1057 BENCHMARK
WODS
July 26, 2018

with a reset device

displaying zero calories. At
the start of the clock, the
athlete will proceed to row
until they hit the required
number of calories. Once
the monitor registers the
required number, they may
exit the rower and they’ll
then head to the pull-up
bar. Next, the athlete will
begin performing the
required rounds and reps
of toes to bar. Each rep
must begin with the
athlete hanging from the
pull-up bar at full shoulder
and arm extension. To
commence each rep, the
athlete’s feet must break
behind the perpendicular
plane set by the pull-up rig
and the floor. At the
conclusion, the athlete
must have both toes touch
the pull-up bar
simultaneously between
the athlete’s hands. Once
the athlete completes their
final rep of toe-to-bar or
hanging knee raises, they
will advance to the
overhead squat. At the
start, the athlete may
choose to bring the pre-
loaded barbell overhead
however they please.An
athlete may squat snatch
their first repetition of each
set from the floor, and that

page 72 of 193
1057 BENCHMARK
WODS
July 26, 2018

shall count as a repetition.

At the conclusion of the
last overhead squat in
round one, the athlete will
proceed back to the rower,
and reset the monitor to
display zero calories, and
proceed through the triplet
for their second and final
round. Once the athlete
finishes two rounds or hits
the 18 minute time-cap,
whichever comes first, the
athlete will begin workout
5. Workout 5 begins with
the balance of the 20
minute running clock.
Using the preloaded
barbell from workout 4, the
athlete will proceed to
attempt to find their 1RM
hang-snatch, any style.
The barbell must first be
deadlifted off the ground to
full hip and knee
extension. Then, while
keeping the barbell off the
ground, the athlete in one
swift motion must bring
the barbell from the hang
position to overhead, using
a muscle, power, squat, or
split snatch. The athlete
may make as many
attempts as possible over
the balance of the 20
minute running clock used
for workout 4 & 5. The
heaviest single lift
performed will be the only

page 73 of 193
1057 BENCHMARK
WODS
July 26, 2018
BENCHMARKS & TRIBUTES
“12 DAYS OF
CHRISTMAS”
For Time 1 Sumo Deadlift
High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Press (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55
lb)
6 Kettlebell Swings (53/35
lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking
Lunges (45/25 lb Plate)
Like the song the “12 Days
of Christmas," complete
each exercise in ascending
order then work back down
to 1, adding one exercise
per round. Like this: 1; 2-1;
3-2-1; 4-3-2-1; etc - for a
total of 364 reps.
page 74 of 193
“12/31 (NEW
YEAR’S EVE)”
For Time 31 Push Press
(75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bar
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-
Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Then, 365 meter Row
Double-Unders must be
unbroken. If athlete trips
before completing 31, start
the Double-Unders over.
wodwell.com/wod/12-31
lift to count towards the
athlete’s score for WOD 5.
wodwell.com/wod/wza-online-
challenge-18-4-18-5
“1775”
AMRAP in 60 minutes 17
Power Cleans (135/95 lb)
75 Air Squats
At the end of each round,
unload the barbell and
carry it 200 meters away.
Return to the plates and
then carry one forward to
the barbell. Retrieve the
second plate, carry it
forward and reload the
barbell for the next round.
wodwell.com/wod/1775
“21-15-9
COMPLEX”
For Time 8 Deadlifts
(155/105 lb)
7 Cleans (155/105 lb)
6 Snatches (155/105 lb)
8 Pull-Ups
7 Chest-to-Bar Pull-Ups
6 Bar Muscle-Ups
1057 BENCHMARK
WODS
July 26, 2018
wodwell.com/wod/12-days-
christmas
“1776”
4 Rounds For Time 17
Overhead Walking Lunges
(45/25 lb Plate)
7 Ring Dips
6 Thrusters (135/95 lb)
wodwell.com/wod/1776
“22”
AMRAP in 22 minutes 22
Wall Ball Shots (20/14 lb)
22 Power Snatches (75/55
lb)
22 Box Jumps (24/20 in)
22 Push Presses (75/55 lb)
22 calorie Row
wodwell.com/wod/22
“343 TRIBUTE”
AMRAP in 20 minutes 3
Muscle-Ups
4 Power Cleans (225/135
lb)
3 Front Squats (225/135 lb)
wodwell.com/wod/343-tribute
“7/7”
For Time with a Running
Clock 0:00-1:00 Rest in
silence
page 75 of 193
“18.0”
21-15-9 Reps for Time of:
Dumbbell Snatches (50/35
lb)
Over-Dumbbell Burpees
The prescribed (Rx) version
of the workout requires
athletes to hop the feet
back, then up (both feet
together) for each burpee.
Step-ups and step-backs
are not allowed except as
a scaled version. If
transferring the dumbbell
from one hand to the other
in mid air, the transfer
must happen below eye-
level.
wodwell.com/wod/18-0
“300
(COMPTRAIN)”
10 Rounds for Time 5 Strict
Chest-to-Bar Pull-Ups
10 “X” Dumbbell
Movement (70/50 lb)
15 GHD Sit-Ups
Round 1 – Dumbbell Push
Press
Round 2 – Dumbbell
Burpees
Round 3 – Dumbbell Power
Cleans
Round 4 – Dumbbell Bench
Press
6 Deadlifts (155/105 lb)
5 Cleans (155/105 lb)
4 Snatches (155/105 lb)
6 Pull-Ups
5 Chest-to-Bar Pull-Ups
4 Bar Muscle-Ups
4 Deadlifts (155/105 lb)
3 Cleans (155/105 lb)
2 Snatches (155/105 lb)
4 Pull-Ups
3 Chest-to-Bar Pull-Ups
2 Bar Muscle-Ups
Athlete will perform 21
reps (8+7+6=21) of
Deadlift/Clean/Snatch then
Pull-Ups/Chest-to-Bar Pull-
Ups/Bar Muscle-Ups; then
15 reps (6+5+4=15); then
9 reps (4+3+2=9).
wodwell.com/wod/21-15-9-
complex
“32”
4 Rounds for Time 4 Rope
Climbs (15 ft)
9 Wall Ball Sit-Ups (20/14
lb, 5 ft target)
12 Thrusters (100/70 lb)
400 meter Weighted Run*
Round 1 Run with two
25/15 lb plates
Round 2 Run with 45/35 lb
bar
Round 3 Run with two
25/15 lb plates
1057 BENCHMARK
WODS
July 26, 2018
1:00-2:00 7 Squat Cleans
(50/35 kg)
2:00-3:00 7 Strict Presses
(50/35 kg)
3:00-4:00 5 Overhead
Squats (50/35 kg)
4:00-7:00 52 Pull-Ups
Starting at 7:00:
1 mile Run
Start the workout with 1
minute of silence for those
killed. Athlete has the
specified amount of time to
complete each block of
work. Athlete must move
on to the next movement
at the time indicated. Once
each block of work is
completed, rest until the
next one starts. For any
reps not completed in the
allotted block of time,
subtract them from your
time score (eg: 14:23 -6
Reps).
wodwell.com/wod/77
“ADONIS”
21-15-9 Reps for Time of:
Pull-Ups
Ring Dips
Back Squats (135/95 lb)
Start each round with a
600 meter Run
page 76 of 193
Round 5 – Dumbbell Lunge
Steps
Round 6 – Dumbbell Front
Squats
Round 7 – Dumbbell Bent
Over Rows
Round 8 – Alternating
Dumbbell Snatches
Round 9 – Dumbbell
Deadlifts
Round 10 – Dumbbell
Thrusters
wodwell.com/wod/300
“666”
6 Rounds For Time 6 Front
Squats (50 kg)
6 Pull-Ups
6 Bench Presses (80 kg)
6 Deadlifts (80 kg)
6 Barbell Rows (60 kg)
6 Shoulder-to-Overheads
(30 kg)
wodwell.com/wod/666
“9/11 TRIBUTE”
For Time 2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (170/115
lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5
pood)
11 Toes-to-Bar
Round 4 Run with 45/35 lb
bar
Start with the bar and
plates assembled. Each
round for the run athlete
must disassemble the bar
and plates and run with the
specified item(s) for the
400 meter run/carry. After
completing each of the 4
rounds the bar and plates
must be reassembled.
Athlete must then finish on
top of a 24” plyo box to
stop the clock.
wodwell.com/wod/32
“7/4/1776”
7 Rounds For Time 4 Bench
Presses (245/165 lb)
17 Hip Extensions
Cash Out: 76 calorie Row
wodwell.com/wod/741776
“ADDERALL”
AMRAP in 27 minutes From
0:00-10:00:
1 mile Run
Max Clean-and-Jerks
(135/95 lb)
Rest from 10:00-13:00
From 13:00-20:00:
1057 BENCHMARK
WODS
July 26, 2018
Perform back squats from
a rack.
wodwell.com/wod/adonis
“AMBAP”
AMRAP (with a Partner) in
5 minutes As Many
Burpees As Possible
(alternating)
Partners cannot go at the
same time. Partner A must
wait for Partner B to finish
their burpee before
starting their own. A
completed burpee ends
with a clap overhead.
Partner B cannot begin
dropping for their burpee
until Partner A fully
extends and claps at the
top.
wodwell.com/wod/ambap-many-
burpees-possible
“ANGRY JACKIE”
For Time 2000 meter Row
50 Thrusters (95/65 lb)
30 Bar Muscle-Ups
wodwell.com/wod/angry-jackie
“ARIANA”
3 Rounds for Time 10
Deadlifts (225/155 lb)
page 77 of 193
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row
Athletes may start with
Row and end with Run, or
start with Run and end
with Row.
wodwell.com/wod/911-tribute-
wod
“AIR FORCE”
For Time 20 Thrusters
(95/65 lbs)
20 Sumo Deadlift High-
Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65
lbs)
20 Front Squats (95/65 lbs)
4 Burpees at the top of
each minute
Do 4 burpees every
minute, including at the
start of the WOD, before
continuing the barbell
work. Athlete is allowed to
move to the next barbell
skill once an he/she has
completed all 20 reps of
the previous barbell
movement. Athlete is
allowed to move to the
next barbell skill once an
he/she has completed all
20 reps of the previous
800 meter Run
Max Power Snatches
(115/80 lb)
Rest from 20:00-23:00
From 23:00-27:00:
400 meter Run
Max Thrusters (95/65 lb)
In this benchmark workout,
athletes are working with
several different windows
of time. In the first 10
minute window, athletes
will complete a 1 mile run
(with an 8:30 time cap - if
athletes best mile is above
an 8:30, the mile run can
be shortened to 1200
meters to allow for
sufficient time on the
barbell). Following the mile
run, they will complete as
man clean and jerks as
possible with the
remaining time. Athletes
will then rest for 3 minutes
before completing the next
7 minute window. During
this window, they will
complete an 800 meter run
and max power snatches in
the remaining time.
Following another 3 minute
rest, they will have 4
minutes to complete a 400
meter run and max
thrusters in remaining
time. The three barbell
1057 BENCHMARK
WODS
July 26, 2018
21 Wall Ball Shots
20 calorie Row
14 Overhead Squats
(135/95 lb)
19 Toes-to-Bars
wodwell.com/wod/ariana
“ARMISTICE”
AMRAP in 11 minutes 11
Power Cleans (135/95 lb)
11 Burpees Over the Bar
19 Deadlifts (135/95 lb)
18 Pull-Ups
wodwell.com/wod/armistice
“ASSAULT
BURNOUT”
10 Rounds for Time 5
Kettlebell Thrusters (85/53
lb)
10 Kettlebell Sumo Deadlift
High-Pulls (85/53 lb)
5 Burpee Box Jumps (30/24
in)
10 calorie Assault Air Bike
wodwell.com/wod/assault-
burnout
“BAMF”
For Time 21 Back Squats
(225/145 lb)
15 Front Squats (205/135
lb)
page 78 of 193
movement. If the minute
clock beeps during a
repetition the athlete will
complete their rep and
then start their 4 burpees.
wodwell.com/wod/air-force
“AMERICAN
DREAM”
AMRAP in 20 minutes
Ascending Ladder of:
Power Cleans (200/140 lb)
Muscle-Ups
Start with one rep of each
movement in the first
minute. Add one rep of
each per round (1,1; 2,2;
3,3; 4,4; etc...). Score is
the number of rounds
completed; tie-breaker is
the time the final round is
completed.
wodwell.com/wod/american-
dream
“ANGUS”
3 Rounds for Time 10
Thrusters (135/95 lb)
12 Pull-Ups
25 Burpees
wodwell.com/wod/angus
movement are the scores,
all scored separately.
Athletes should change out
weight and record scores
up during rest periods.
Immediate transitions to
the barbell is the most
important part of this
workout. To accomplish
this, finding something
close to a 2 mile race pace
will allow athletes to start
knocking out reps when
they get in the door.
Seconds are lost getting
water or chalking up if the
runs are pushed too hard.
When athletes are on the
first two barbells, small
sets or fast singles are
most likely the best option.
Similar to Grace and Isabel
in the past few weeks,
whatever keeps athletes
moving forward is the best
option. Finding a pace that
we won’t slow down on will
allow for the best score on
each round. Due to the
nature of the thrusters,
holding on for a couple
larger sets will minimize
the amount of transitions
and time the bar is on the
floor. Scaling: Weight on
the barbells should be
something that athletes
could complete at least
15+ reps unbroken when
fresh.
1057 BENCHMARK
WODS
July 26, 2018

9 Overhead Squats wodwell.com/wod/adderall

(185/135 lb)
Use one barbell, from the
ground (no rack). Athlete
must change loads.
wodwell.com/wod/bamf
“BAR FIGHT”
AMRAP in 20 minutes 2
mile Run
10 Clean-and-Jerks
(225/155 lb)
10 Clean-and-Jerks
(185/135 lb)
10 Clean-and-Jerks
(155/105 lb)
Max Reps Clean-and-Jerks
(135/95 lb)
wodwell.com/wod/bar-fight
“BATHGATE
PTSD”
For Max Reps in 22
minutes 1 min Pull-Ups
1 min Air Squats
1 min Kettlebell Swings
(24/16 kg)
1 min Double Unders
1 min Push-Ups
1 min Sit-Ups
1 min Lunges (40/20 kg)
1 min Strict Presses (30/15
kg)
1 min Mountain Climbers
“ARMANDO”
21-15-9-6-3 Reps for Time
Power Cleans (165/115 lb) “ALEXANDER
Box Jumps (24/20 in)
LOPEZ”
Pull-Ups
3 Rounds for Time 40
wodwell.com/wod/armando Burpees
30 Kettlebell Swings (55/35
lb)
“ARTIE 20 Box Jumps (24/20 in)
STEVENS” 10 Pull-Ups
AMRAP (with a Partner) in
Buy In and Cash Out with:
29 minutes 5 Rounds of:
1 mile Run
Minute 1: Wall Ball Shots
(20/14 lb) wodwell.com/wod/alexander-
Minute 2: Toes-to-Bars lopez
Minute 3: Box Jumps
(24/20 in)
Minute 4: Push Presses “ANGELA”
(75/55 lb)
For Time 48 Burpees
Minute 5: Row (calories)
Minute 6: Rest
Then 3 Rounds of:
10 Pull-Ups
wodwell.com/wod/artie-stevens
16 Thrusters (95/65 lb)
16 Deadlifts (155/105 lb)
600 meter Run
“ASSAULT MAD
BALL” Then:
AMRAP in 20 minutes 10 48 Sit-Ups
Medicine Ball Cleans
(20/16 lb) wodwell.com/wod/angela
10 Medicine Ball Burpees
10 Medicine Ball Push-Ups
10 Russian Twists (20/16 “ANNIE, ARE
lb) YOU OK?”
10 Pull-Ups
21-15-9 Reps for Time Row
10 calorie Assault Air Bike
(calories)
Thrusters (65/45 lb)
wodwell.com/wod/assault-mad-

page 79 of 193
1057 BENCHMARK
WODS
July 26, 2018

1 min Dumbbell Push ball Medicine Ball Cleans

Pressses (20/10 kg) (20/14 lb)
1 min Box Jumps (24/20 in) Sumo Deadlift High-Pulls
1 min Shuttle Runs (10 m) “BAMF V2” (65/45 lb)
1 min Wall Balls (9/6 kg) For Time 21 Push Jerks Wall Balls (20/14 lb)
1 min Ball Slams (9/6 kg) (185/125 lb) Burpees
1 min Burpees 15 Push Press (155/105 lb)
1 min Bench Presses 9 Strict Press (115/80 lb) wodwell.com/wod/annie-ok
(50/35 kg)
1 min Deadlifts (80/60 kg) Use one barbell, from the
1 min Wall Sit ground (no rack). Athlete “ARMBLASTER
1 min Plank Hold must change loads. 2000”
1 min Rope Climbs (15 ft) AMRAP in 8 minutes 12
1 min Toes-to-Bar wodwell.com/wod/bamf-v2
Ring Dips
1 min Dumbbell Snatches 10 Strict Presses (20/15 kg
(25/15 kg) bar)
“BARCELONA”
8 Thrusters (20/15 kg bar)
Score is total reps AMRAP in 14 minutes 17 6 Push-Ups
completed of all Double-Unders 4 Kettlebell Sumo Deadlift
movements. For Wall Sit 8 Bar Muscle-Ups High-Pulls (24/20 kg)
and Plank count 1 rep per 20 Pistols
second in static hold (do 17 Power Cleans (135/95 wodwell.com/wod/armblaster-
not count transition or rest lb) 2000
time).
wodwell.com/wod/barcelona
wodwell.com/wod/bathgate-ptsd “ASSAULT
BASELINE”
“BEAR
“BEAST MODE COMPLEX”
For Time 60 calorie Assault
Air Bike
24”
5 Rounds For Load 50 Air Squats
For Time (with a Partner) Complete 7 Unbroken Sets 40 AbMat Sit-Ups
50 Walking Lunges of this Complex: 30 Push-Ups
40 Pull-Ups 1 Power Clean 20 Pull-Ups
100 Box Jumps (20 in) 1 Front Squat 10 Burpees
40 Double-Unders 1 Push Press
50 Ring Dips 1 Back Squat wodwell.com/wod/assault-
40 Knees-to-Elbows 1 Push Press baseline
60 Kettlebell Swings (2/1.5
pood) Do all 5 movements to
60 Sit-Ups

page 80 of 193
1057 BENCHMARK
WODS
July 26, 2018
40 Dumbbell Hang Squat
Cleans (35/25 lb)
50 Back Extensions
60 Wall Ball Shots (20/14
lb)
6 Rope Climbs (15 ft)
One partner works while
the other rests. Box jump
height is the same for men
and women.
wodwell.com/wod/beast-mode-24
“BERGERON
BEEP TEST”
EMOM for as Long as
Possible 7 Thrusters (75/55
lb)
7 Pull-Ups
7 Burpees
Each minute on the minute
(EMOM), starting at the top
of the minute, complete
one round. Rest the
remainder of the minute.
Score is total number of
rounds completed before
becoming unable to
complete a round before
the start of the next
minute.
wodwell.com/wod/bergeron-
beep-test
page 81 of 193
complete 1 repetition of
the complex. Complete the
complex 7 times, unbroken
(without letting go of the
bar or resting it on the
ground) to complete 1
round. Complete 5
unbroken rounds,
increasing the weight and
resting as needed between
each round. Score is max
weight used for your 5th
unbroken round.
wodwell.com/wod/bear-complex
“BECKY”
For Time 800 meter Run
30 Squat Snatches (95/65
lb)
400 meter Run
30 Hang Cleans (95/65 lb)
200 meter Run
30 Back Squats (95/65 lb)
400 meter Run
30 Push-Ups
800 meter Run
30 Pull-Ups
wodwell.com/wod/becky
“BERGERON
OPEN TEST”
AMRAP in 20 minutes 50
Wall Ball Shots (20/14 lb)
50 Double Unders
40 Box Jumps
“BAD KARMA”
For Time 50-40-30-20-10
reps of Barbell Curls (45/35
lb)
10-20-30-40-50 reps of
Kettlebell Swings (1.5/1
pood)
Alternate movements.
Start with 50 reps of
Barbell Curls, then move to
the 10 Kettlebell Swings,
then 40 Barbell Curls and
20 Kettlebell Swings, and
so on.
wodwell.com/wod/bad-karma
“BAMF V3”
For Time 21 Pull-Ups
15 Chest-to-Bar Pull-Ups
9 Bar Muscle-Ups
wodwell.com/wod/bamf-v3
“BASELINE”
For time 500 Meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
aka: "CrossFit Baseline."
CrossFit recommends you
re-test this every 3
months. One variant of this
WOD substitutes the 500m
1057 BENCHMARK
WODS
July 26, 2018
“BEX”
AMRAP in 35 minutes 50
Wall Ball Shots (20/14 lb)
40 Box Jumps (24/20 in)
30 Toes-to-Bars
20 Deadlifts (145/115 lb)
800 meter Run
wodwell.com/wod/bex
“BIG MAMA
TABATA”
Four Tabatas in 16 minutes
Wall Balls (20/14 lb)
Toes to Bar
Row (Calories)
Power Cleans (135/95 lb)
Each Tabata is 8 rounds of
:20 seconds of work, :10
seconds of rest. Complete
8 full rounds of each
movement prior to starting
the next (:10 seconds rest
between movements).
Score is total reps (eg:
141) but also count reps of
each movement (eg: 38,
42, 34, 27)
wodwell.com/wod/big-mama-
tabata
“BLACKJACK
(ASSAULT)”
AMRAP in 21 minutes 21
calorie Assault Air Bike
page 82 of 193
40 Toes-to-Bars Row with a 400m Run.
30 Chest-to-Bar Pull-Ups Times should be
30 Burpees comparable either way.
20 Power Cleans (145/100
lb) wodwell.com/wod/baseline
20 Jerks (145/100 lb)
10 Power Snatches
“BEAST 12”
(145/100 lb)
10 Muscle-Ups For Time 25 Walking
Lunges
wodwell.com/wod/bergeron- 20 Pull-Ups
open-test
50 Box Jumps (20 in)
20 Double-Unders
25 Ring Dips
“BIG BANG”
20 Knees-to-Elbows
For Time 50 Power Cleans 30 Kettlebell Swings (2/1.5
(225/155 lb) pood)
30 Sit-Ups
wodwell.com/wod/big-bang 20 Dumbbell Hang Squat
Cleans (35/25 lb)
25 Back Extensions
“BLACK AND 30 Wall Ball Shots (20/14
BLUE” lb)
5 Rounds for Time 10 3 Rope Climbs (15ft)
Power Cleans (135/95 lb)
wodwell.com/wod/beast-12
10 Burpees
wodwell.com/wod/black-and-blue
“BELL
BASTARD”
“BLANCHARD Three AMRAPs in 42
(AARON)” minutes AMRAP from 0:00-
4 Rounds for Time 800 6:00:
meter Run 3 Kettlebell High Swings
32 Jumping Air Squats (16/12 kg) (right)
32 Lunges 3 Squat Frontal Raise
32 Weighted Sit-Ups (45/25 (16/12 kg)
lb plate) 3 Kettlebell High Swings
32 Burpees (16/12 kg) (left)
1057 BENCHMARK
WODS
July 26, 2018
21 Kettlebell Swings (53/35
lb)
21 AbMat Sit-Ups
wodwell.com/wod/blackjack-
assault
“BOAT RACE”
3 Rounds for Time 500
meter Row
400 meter Run
Rest 3 minutes between
rounds
Score is total time
(including rest) it takes to
complete all three rounds.
Strategy: Speed on both
the row and the run are
important, but since the
row comes first, a good
starting place for athletes
is to row right around their
2k row pace per 500
meters. If they are
comfortable running
quickly under fatigue, aim
to go a few seconds faster
than that pace. Whenever
we row in a workout, we
have to take into account
the difference a few
seconds makes in the
grand scheme of what
other movements are
included. For example,
rowing at a 1:35 pace vs. a
1:40 pace per 500 only
page 83 of 193
Wear a weight vest (20/14
lb)
Time Cap: 50 minutes
wodwell.com/wod/blanchard-
aaron
“BOTTLE
ROCKET”
For Time 25 Burpees
25 Power Cleans (135/95
lb)
25 Burpees
7 Wall Ball Shots (20/14 lb)
at the top of each minute
Workout starts with
burpees. At the top of each
minute (starting at the 1-
minute mark) perform 7
wall ball shots, then
continue the workout
where you left off.
wodwell.com/wod/bottle-rocket
“BRANDON’S
BAD DAY”
3 Rounds for Time 15
Overhead Squats (95/65
lb)
15 L-Pull-Ups
15 Split Jerks (95/65 lb)
15 Knees-to-Elbows
15 Squat Hang Cleans
Then, AMRAP from 6:00-
36:00:
1-2-3-4 reps of:
Double Kettlebell Hang
Cleans (2 x 16/12 kg)
Front Squats
Full Snatches
(Broken set penalty: 10
Crush-Grip Push-Ups)
Then, AMRAP from 36:00-
42:00:
Push-Ups
No rest between AMRAPs.
In the second AMRAP, if
athlete breaks during the
set of 1-2-3-4, penalty is 10
crush-grip push-ups (palms
on a single kettlebell).
wodwell.com/wod/bell-bastard
“BETTY”
5 Rounds For Time 12 Push
Press (135/95 lb)
20 Box Jumps (24/20 in)
wodwell.com/wod/betty
“BIG CLEAN
COMPLEX”
6 Sets for Max Load High
Hang Clean + Hang Clean
+ Clean + Push Press
High Hang Clean + Hang
Clean + Clean + Push Jerk
1057 BENCHMARK
WODS
July 26, 2018
results in a 5 second
difference, but is quite a
bit more difficult in the
effort it takes to complete.
With the run to follow, we
want to make sure we
balance out these two
movements. If going 5
seconds slower on the row
means they can go 10
seconds faster on their run,
they will have a better
overall time. Both
movements are meant to
be fast each round,
especially with the rest
included, but finding this
balance will results in the
best possible scores for
individuals.
wodwell.com/wod/boat-race
“BRANCA”
For Time 100 Double-
Unders
100 Push-Ups
100 Thrusters (40/25 kg)
100 Sit-Ups (10/5 kg)
100 Air Squats
1000 meter Row
wodwell.com/wod/branca
“BROOMSTICK
MILE”
For Time 25 Back Squats
page 84 of 193
(95/65 lb)
15 Back Extensions (25/10
lb plate)
wodwell.com/wod/brandons-bad-
day
“BRUSSELS,
NEVER FORGET”
For Time (with a Partner) 1
minute of Silence
Then, 3 Rounds of:
22 Kettlebell Box Step-Ups
(2 x 20/12 kg)
16 Strict Pull-Ups
32 Thrusters (50/35 kg)
Then,
340 Burpees
wodwell.com/wod/brussels-
never-forget
“BURPTACULAR
” 19 Push-Ups, 2 Sit-Ups
10-9-8-7-6-5-4-3-2-1 Reps
For Time Burpees
Kettlebell Thrusters (32/20
kg)
Burpees
Kettlebell Sumo Deadlift
High-Pulls (32/20 kg)
Burpees
Kettlebell Swings (32/20
kg)
Use one kettlebell. For the
High Hang Clean + Hang
Clean + Clean + Split Jerk
One set consists of all 12
reps
Each set consists of 12
reps, without dropping the
bar (if you must drop after
the overhead movements,
it’s allowed - just be quick
to get back on the bar).
Complete 6 total sets. Rest
as needed between sets
and try to increase weight
after each set. All cleans
must be full/squat cleans
(power cleans are not
allowed).
wodwell.com/wod/big-clean-
complex
“BLACKJACK”
For Time 20 Push-Ups, 1
Sit-Ups
18 Push-Ups, 3 Sit-Ups
...continue this pattern
until...
2 Push-Ups, 19 Sit-Ups
1 Push-Ups, 20 Sit-Ups
Each round totals 21 reps
(push-ups descending from
20, sit-ups ascending from
1) for a total of 441 reps in
the workout.
1057 BENCHMARK
WODS
July 26, 2018

25 Front Squats Thrusters hold the wodwell.com/wod/blackjack

25 Overhead Squats
400 meter Run
25 Shoulder Presses
25 Push Presses
25 Push Jerks
400 meter Run
50 Hang Cleans
400 meter Run
50 Snatches
400 meter Run
Perform all movements
except the run with a PVC
pipe (or broomstick).
wodwell.com/wod/broomstick-
mile
“BUBBA”
AMRAP in 20 minutes 6
Dumbbell Man Makers
(55/35 lb)
7 Box Step Ups (55/35 lb)
Wear a weight vest (20/14
lb)
Use one pair of dumbbells
throughout. Box step ups
should be performed while
holding both dumbbells.
wodwell.com/wod/bubba
“CALVARIO”
Three AMRAPs in 24
minutes AMRAP in 6
kettlebell in a goblet
position and finish with the
kettlebell and both arms “BLOOD
overhead. Recommended THIRSTY”
time cap: 30 minutes 5 Rounds for Time: 600
meter Run
wodwell.com/wod/burptacular
40 Russian Kettlebell
Swings (2/1.5 pood)
20 Air Squats
“CAPTAIN
MUSTACHE” wodwell.com/wod/blood-thirsty
3 Rounds for Time 9
Deadlifts (185/125 lb)
“BRADLEY
12 Burpees
15 Box Jump (24/20 in) LOWERY”
200 meter Run 6 Rounds For Time 7
Burpees Over Bar
Buy In: 50 Double Unders 7 Reverse Lunges (60/40
Buy Out: 1 Rope Climb (15 kg)
ft) 17 calorie Assault Bike
7 Dumbbell Snatches
After the clock starts,
(22.5/15 kg)
athlete must perform 50
7 Forward Lunges (60/40
double-unders before
kg)
moving on to the 3-rounds
17 Back Extensions
of burpees, box jumps and
7 x 20 meter Yoke Walks
run. After the 3 rounds are
(60/40 kg)
complete, athlete moves
directly to the rope climb.
Cash-In: 2017 meter Row
The clock stops when the
athlete touches the 15 foot
wodwell.com/wod/bradley-lowery
mark on the rope.
wodwell.com/wod/captain-
mustache
“BREAK UP /
MAKE UP”
Two Parts (with a Partner)
Part A: "The Break Up" -
EMOM for As Long As

page 85 of 193
1057 BENCHMARK
WODS
July 26, 2018

minutes: “CHAD” Possible:

5 Sumo Deadlift High-Pulls 1st minute: 1 Push Press
For Time (in a Team of 4)
(60/40 kg) (125/85 lb) + 1 Burpee
400 meter Weighted
10 Hang Squat Cleans 2nd minute: 2 Push
Walk/Run (190 lb)
(60/40 kg) Presses (125/85 lb) + 2
(together)
15 Push Presses (60/40 kg) Burpees
25 Deadlifts (100 lb) (each)
3rd minute: 3 Push Presses
400 meter Weighted
Rest 3 minutes (125/85 lb) + 3 Burpees
Walk/Run (190 lb)
etc...
(together)
Then, AMRAP in 6 minutes:
25 Thrusters (45 lb) (each)
50 Double-Unders 10 minutes Rest
400 meter Weighted
100 meter Shuttle Sprint
Walk/Run (190 lb)
250 meter Row Part B: "The Make Up" - 6
(together)
Rounds (alternating) for
25 Sandbag Front Squats
Rest 3 minutes Time of:
(50 lb) (each)
5 Squat Cleans (125/85 lb)
400 meter Weighted
Then, AMRAP in 6 Minutes: 10 Pull-Ups
Walk/Run (190 lb)
15 Pull-Ups 200 meter Row
(together)
30 Box Jump-Overs (60/50
25 Push Presses (45 lb)
cm) One partner completes a
(each)
45 Air Squats round while the other
400 meter Weighted
performs a Max L-Sit, then
Walk/Run (190 lb)
Complete all three AMRAPs rests.
(together)
including rest between
each with a running clock. Complete part A together,
This workout requires four
Score is the total number rest exactly 10 minutes,
team members to perform
of points for all three parts. then start Part B together.
the prescribed work
For the first and third Score each part separately.
together. If performing the
AMRAPs, assign one point For Part A, each minute on
workout with gym
per rep. For the second the minute (EMOM) both
equipment, use barbells
AMRAP, assign one point partners attempt the
and other available
for every 10 reps (eg: 50 sequence of Push Press
equipment. But this
DU = 5; 100 Shuttle Sprint and Power Clean ("Death
workout was was designed
= 10; 250 meter Rowing = By" style), adding one rep
for military units, so it was
25). per movement per
originally intended to be
minute...until one partner
done with stretcher, a
wodwell.com/wod/calvario is unable to complete a
water jerry filled with water
round. Score is the lower of
(45 lbs.), two .50-cal ammo
the two partners' number
cans filled with sand (50
of rounds and reps

page 86 of 193
1057 BENCHMARK
WODS
July 26, 2018
“CARSON”
For Time 87 ft Sled Pull
(245/185 lb)
12 Burpees
29 Wall Ball Shots (20/14
lb)
12 Overhead Squats (95/65
lb)
29 Box Jumps
12 Pull-Ups
29 calorie Row
87 ft Sled Pull (245/185 lb)
wodwell.com/wod/carson
“CHAU PIERNAS
(GOODBYE
LEGS)”
For Time 800 meter Run
10 Back Squats (50/40 kg)
6 Handstand Push-Ups
20 Back Squats (50/40 kg)
6 Handstand Push-Ups
30 Back Squats (50/40 kg)
6 Handstand Push-Ups
40 Back Squats (50/40 kg)
6 Handstand Push-Ups
50 Box Jumps (60/50 cm)
40 Back Squats (50/40 kg)
6 Handstand Push-Ups
30 Back Squats (50/40 kg)
6 Handstand Push-Ups
20 Back Squats (50/40 kg)
6 Handstand Push-Ups
10 Back Squats (50/40 kg)
800 meter Run
wodwell.com/wod/chau-piernas-
page 87 of 193
lbs. each), a sandbag (50
lbs.), and a rock (45 lbs.).
As originally written, the
team will load the
sandbag, water jerry, rock,
and one .50-cal ammo can
onto the stretcher (total
weight 190 lb) and
run/walk 400m carrying
the stretcher (if using gym
equipment, load a single
barbell with 190 lb). When
they return to the start
point, each member of the
team will secure a piece of
equipment and do the next
specific exercise for 25
reps. The exercises are:
deadlift, the two .50-cal
ammo cans (one in each
hand) for 25 reps, perform
thrusters with the rock for
25 reps, front squat with
the sandbag for 25 reps,
and push press the water
jerry for 25 reps. Once
each member of the team
has completed the 25 reps,
they load the equipment
back on the stretcher and
complete another 400m
run/walk. When they return
to the start position again,
each member will conduct
25 reps of another exercise
with a different piece of
equipment. This rotation
will carry on until each
member of the team has
done all four exercises.
completed. For Part B,
partners alternate rounds
(eg. one does a round
while other attempts a
max duruation l-sit then
rest). Resting partner will
have one attempt to max l-
sit (for time) at any point
during their rest period. L-
sit must be done by
placing both hands on 45-
lb bumper plates and
lifting both feet off the
floor with straight legs.
Cumulative l-sit time (for
both partners - all six
rounds) is deducted from
the overall time of Part B
to determine score.
wodwell.com/wod/break-up-
make-up
“BSU”
3 Rounds for Time 7
Thrusters (165/110 lb)
15 Muscle-Ups
10 Power Snatches
(165/110 lb)
wodwell.com/wod/bsu
“CAITLIN”
For Time 2000 meter Row
120 Calorie Schwinn Air
Bike
1 mile Run
1057 BENCHMARK
WODS
July 26, 2018
goodbye-legs
“CINDY”
AMRAP in 20 minutes 5
Pull-Ups
10 Push-Ups
15 Air Squats
wodwell.com/wod/cindy
“CLC”
For Time 8 Rounds of:
8 calorie Assault Bike
8 Double Kettlebell Clean-
and-Jerks (2 x 16/12kg)
Then, 8 Rounds of:
8 calorie Assault Bike
8 Single-Arm Kettlebell
Clean-and-Jerks (24/16 kg)
wodwell.com/wod/clc
“CROSSFIT
TOTAL II”
Sum of the Best of Each
Lift Clean
Bench Press
Overhead Squat
Score is the total of max
effort on all three lifts.
Athlete gets 3 attempts at
each lift. Weight must
increase after each
successful attempt at each
page 88 of 193
Upon completion, each
team member will have
done 25 reps of deadlifts,
thrusters, push presses,
and front squats and run a
total of 2km.
wodwell.com/wod/chad
“CHRISTINA”
AMRAP in 20 minutes 9
Pull-Ups
9 Squat Cleans (95/65 lb)
9 Kettlebell Swings (1.5/1
pood)
9 Toes-to-Bar
9 Push Press (95/65 lb)
9 Burpees
wodwell.com/wod/christina
“CINDY FULL OF
GRACE”
3 Cycles, For Time: 3
Rounds of "Cindy"
10 Clean-and-Jerks (135/95
lb)
1 round of "Cindy" is 5 pull-
ups, 10 push-ups, 15
squats. Complete 3 rounds,
then do the 10 clean-and-
jerks. Perform that whole
"cycle" three times.
wodwell.com/wod/cindy-full-
grace
As written, the meters and
calories are the same for
men and women. If these
numbers are large for
some athletes, work with
them to find distances that
allow them to complete
this workout in 35 minutes
or less. If unable to
Schwinn Bike, complete a
90 Calorie Assault Bike. If
unable to run, the following
workouts are options:
Option A: 2000 Meter Row
120 Calorie Schwinn Bike
1000 Meter Row 60 Calorie
Schwinn Bike Option B:
2000 Meter Row 120
Calorie Schwinn Bike 2000
Meter Row
wodwell.com/wod/caitlin
“CARLA”
5 Rounds for Time (in a
Team of 4) 400 meter Run
(together)
30 Deadlifts (2 x 50 lb)
(each)
30 Sit-Ups (each)
This workout requires four
team members to perform
the prescribed work
together. If performing the
workout with gym
equipment, use barbells
and other available
equipment. But this
1057 BENCHMARK
WODS
July 26, 2018

movement. Weight may workout was designed for

not be decreased after first
attempt. A failed rep
counts as an attempt.
Clean is from the ground,
power or full/squat.
wodwell.com/wod/crossfit-total-ii
“D-DAY
REMEMBRANCE
WOD”
For Time 1944 meter Row
Then, 6 Rounds of:
30 Burpees
30 Sit-Ups
30 Double-Unders
30 Walking Lunges
Time Cap: 50 minutes
wodwell.com/wod/d-day-
remembrance-wod
“DEATH BY
ASSAULT”
EMOM For As Long As
Possible Ascending Assault
Bike calories
Start with 3 calories. Add 3
calories every minute until
failure.
Beginning with 3 calories
on the Assault Air Bike,
“CROSSFIT
FOOTBALL
TOTAL”
For Load 1 rep max Power
Clean
1 rep max Back Squat
1 rep max Bench Press
1 rep max Deadlift
After the warm up, you
have 3 attempts to reach a
1 rep max for each of the
following movements. Add
the highest weight lifted
for each lift and that gives
you your CrossFit Football
Total.
wodwell.com/wod/crossfit-
football-total
“CYRUS, ELI,
JANIE, LIAM AND
MARY”
Five 5-minute AMRAPs in
25 minutes From 0:00-5:00
16 calorie Row
16 Box Jumps (24/20 in)
From 5:00-10:00
16 Thrusters (75/53 lb)
16 Pull Ups
From 10:00-15:00
16 Burpees
16 Dumbbell Snatches
(45/25 lb)
military units, so it was
originally intended to be
done with two .50-cal
ammo cans (50 pounds
each) per soldier. But you
can use kettlebells,
dumbbells, or any weights
available at your gym as
substitutes. Team will start
at the same time from the
same location.
Individuals will run 400m,
returning to the start point.
Upon completion of the
run, each will conduct 30
deadlifts with the .50-cal
ammo cans; once the 30
deadlifts are complete,
they will execute 30 full-
range sit-ups. All partners
may work at the same
time. The first round will
end after all team
members complete their
30 sit-ups. Rounds 2, 3, 4,
and 5 are executed in the
exact same order. Each
exercise must be
completed before moving
on the next one—i.e., you
must finish all 30 deadlifts
before starting the 30 sit-
ups. However, each
exercise may be broken up
into sets as desired.
Spotting will be permitted
only during the sit-ups.
However, only a team
member who is also in the

page 89 of 193
1057 BENCHMARK
WODS
July 26, 2018
rest until 1:00 then add 3
additional calories every
minute on the minute until
failure to complete
designated calories.
Complete 3 calories the
first minute for round one,
then rest until 1:00.
Complete 6 calories in one
minute for round two, 9
calories for round three,
and so on.
wodwell.com/wod/death-by-
assault
“DEATH WISH
III”
3 Rounds for Time 3
Thrusters (185/135 lb)
5 Box Jumps (36/30 in)
7 Deadlifts (315/205 lb)
wodwell.com/wod/death-wish-iii
“DELIGIANNIS
SANDBAG”
For Time 100 Sandbag Get-
Ups
100 Sandbag Cleans
100 Sandbag Squats
100 Ground-to-Shoulder
Loads
100 Shoulder Presses
100 Sandbag Sit-Ups
1 mile Sandbag Run
100 Push-Ups
page 90 of 193
From 15:00-20:00
16 Mountain Climbers
16 Kettlebell Swings (53/35
lb)
From 20:00-25:00
16 Push-Ups
16 Sit-Ups
With a running clock,
perform as many
repetitions as possible
(AMRAP) of each section,
during the time allotted.
Score is total number of
repetitions (1 calorie on
the rower = 1 rep).
wodwell.com/wod/cyrus-eli-
janie-liam-mary
“DAN”
4 Rounds for Load and
Time 21 Overhead Squats
400 meter Run
Athlete selects the weight
for overhead squats. Score
is load and time as pounds
per second (ex: 135/13:05
= 135/785 = .172 lbs/sec).
wodwell.com/wod/dan
“DEATH
BY…ANYTHING”
EMOM For as Long as
Possible 1 Rep in the first
sit-up phase of the workout
may provide assistance. As
soon as the spotter
completes his 30th sit-up
and transitions to the run,
or when he is returning
from the run and starting
the deadlifts, he is not
permitted to provide
assistance.
wodwell.com/wod/carla
“CHARLOTTE”
21-15-9 Reps, For Time
Overhead Squats (95/65
lb)
Sumo Deadlift High Pull
(95/65 lb)
wodwell.com/wod/charlotte
“CHRISTINE”
3 Rounds for Time 500
meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20 in)
wodwell.com/wod/christine
“CLAUDIA”
5 Rounds for Time 20
Kettlebell Swings (55/35 lb)
400 meter Run
wodwell.com/wod/claudia
1057 BENCHMARK
WODS
July 26, 2018

100 Pull-Ups minute

100 4-count Mountain
Climbers
100 4-count Flutter Kicks
1 mile Sandbag Run
Use 40% bodyweight
sandbag.
wodwell.com/wod/deligiannis-
sandbag
“DOUGLAS
STRONG”
2 Rounds for Time 6
Muscle-Ups
17 Hang Power Clean-and-
Jerks (95/65 lb)
18 Back Rack Lunges
(95/65 lb)
17 Handstand Push-Ups
33 Kettlebell Swings (53/35
lb)
130 Mountain Climbers (1-
count)
2 Rep in the second minute
3 Rep in the third minute
etc.
Choose any single
movement (pull-ups,
thrusters, burpees, cleans,
snatches, rope climbs,
etc.). Then, each minute on
the minute (EMOM),
starting at the top of the
minute, with 1 repetition in
minute 1, complete one
more repetition per minute
each subsequent minute (2
reps from 1:00-2:00, 3 reps
from 2:00-3:00, etc.).
Continue until you can no
longer complete the
number of reps prescribed
in under a minute. Score is
the number of full rounds
completed plus number of
reps completed in the last
round.
“CROSSFIT
TOTAL”
Sum of the Best of Each
Lift Back Squat
Shoulder Press
Deadlift
Athlete gets 3 attempts at
each lift. Weight must
increase after each
successful attempt at each
movement. Weight may
not be decreased after first
attempt. A failed rep
counts as an attempt.
There is no time limit for
each lift or for the length of
the session in which they
are all performed, but they
must all be performed
during one session (i.e.,
athlete cannot leave the
area to rest or perform
other activities between
the three lifts).

Buy-In: 3,200 meter Run wodwell.com/wod/death-by- wodwell.com/wod/crossfit-total

anything

wodwell.com/wod/douglas-strong
“DREAM
CRUSHER”
AMRAP in 10 minutes 6
Thrusters (135/95 lb)
9 Power Snatches (135/95
lb)
12 Power Cleans (135/95
“D-DAY
“DECK OF
PARTNER WOD”
DEATH”
For Time (with a Partner)
Complete the Deck For
Phase 1: "Overlord"
Time Draw cards from a
1944 meter Row
standard 52-card deck plus
2 Jokers. Each card drawn
Phase 2: "Airborne Drop"
determines which exercise
60 Pull-Ups
to do and the number of
300 meter Run
reps.

page 91 of 193
1057 BENCHMARK
WODS
July 26, 2018
lb)
15 Pull-Ups
18 American Kettlebell
Swings (53/35 lb)
21 Handstand Push-Ups
18 American Kettlebell
Swings (53/35 lb)
15 Pull-Ups
12 Power Cleans (135/95
lb)
9 Power Snatch (135/95 lb)
6 Thrusters (135/95 lb)
If athlete completes the
second round of 6
Thrusters under 10
minutes, score is the time
it took to complete that
work. Otherwise score is
total number of reps
completed under 10
minutes.
wodwell.com/wod/dream-crusher
“DURANTE
CORE”
5 Rounds 10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest
Rest one minute after each
round. The score will be
total time it take to
complete all 5 rounds
including each rest period.
page 92 of 193
Suit determines the
exercise:
Hearts = Push-Ups
Diamonds = Sit-Ups
Clubs = Air Squats
Spades = Box jumps
(24/20 in)
Card value determines the
number of reps (face cards
= 10, Aces = 11).
Jokers = 15 Burpees
Before the clock starts pick
the first card from the deck
to determine what exercise
to do and how many reps.
Card value = number of
reps (face cards = 10, Aces
= 11). Score is time to
complete the work dictated
by all 54 cards. To
minimize transition and
rest you may pick all cards
in advance to determine
the whole workout or have
someone else choose the
cards one-at-a-time before
you're ready for the next
movement. The
movements in this
example are from CrossFit
Intensify but any five
movements may be used.
Select five movements that
correspond to each of the
four suits (Clubs,
Diamonds, Hearts, Spades)
plus Jokers in a standard
Phase 3: "Omaha Beach"
6 50 meter Alternating
Sled Drags
300 meter Run
Phase 4: "Utah Beach"
60 Weighted Push-Ups
300 meter Run
Phase 5: "Gold Beach"
60 Kettlebell Swings
300 meter Run
Phase 6: "Sword Beach"
60 Thrusters (45/35 lb)
300 meter Run
Phase 7: "Juno Beach"
60 Man-on-Fire Burpees
300 meter Run
Each partner group will
carry their kettlebell
everywhere. The non-
working partner will hold
the kettlebell off the
ground while the other
partner works. Split up the
work as needed, except
the sled drags (alternate)
and runs (run together).
Man-on-Fire burpee demo
wodwell.com/wod/d-day-partner-
wod
“DEAR THIAGO”
For Time 2 Rounds of:
450 meter Run
1057 BENCHMARK
WODS
July 26, 2018

wodwell.com/wod/durantes-core 52-card deck of playing 3 Deadlifts (225/155 lb)

cards. Jokers are typically a
longer movement or
“ETERNIA” higher-rep movement. If
AMRAP in 16 minutes 16 you don't have a deck of
Burpees cards handy check out the
16 Thrusters (40/25 kg) 'Deck of Cards' app (iOS)'.
16 Front Rack Lunges
(40/25 kg) (alternating) wodwell.com/wod/deck-of-death
wodwell.com/wod/eternia
“DIRTY THIRTY”
For Time 30 Box Jumps
“FAT AMY” (24/20 in)
For Time 50 Air Squats 30 Jumping Pull-Ups
10 Burpees 30 Kettlebell Swings (35/26
lb)
40 Sit-Ups
10 Burpees 30 Lunges
30 Lunges (alternating 30 Knees-to-Elbows
legs) 30 Push Press (45/35 lb)
10 Burpees 30 Back Extensions
20 Kettlebell Swings (1.5/1 30 Wall Balls (20/14 lb)
pood) 30 Burpees
10 Burpees 30 Double-Unders
10 meter Bear Crawl
10 Burpees wodwell.com/wod/dirty-30
20 Kettlebell Swings (1.5/1
pood)
10 Burpees “DRAGO”
30 Lunges (alternating AMRAP in 15 minutes 150
legs) Double-Unders
10 Burpees 45 GHD Sit-Ups
40 Sit-Ups 60 Ball Slams (30/20 lb)
10 Burpees 30 Hand Release Push-Ups
50 Air Squats 90 Thrusters (45/35 lb)
30 Russian Twists (30/20
wodwell.com/wod/fat-amy lb)
15 Clean-and-Jerks (135/95
lb)
800 meter Run
18 Strict Pull-Ups
Then, 2 Rounds of:
450 meter Run
3 Squat Cleans (155/115
lb)
18 Pull-Ups
Then, 2 Rounds of:
450 meter Run
3 Push Jerks (155/115 lb)
18 Chest-to-Bar Pull-Ups
Time Cap: 40 minutes
wodwell.com/wod/dear-thiago
“DEATH RACE”
5 Rounds for Time 50/10
calorie Assault Bike
10 Burpees
Assault Bike monitor must
be reset each round.
Someone else may reset
your monitor for you. For
burpees, athlete must drop
to chest-to-ground, hop up,
jump, stand tall, and clap
overhead.
wodwell.com/wod/death-race
“DEE”
4 Rounds For Time 40 Air
Squats
30 Hand-Release Push-Ups

page 93 of 193
1057 BENCHMARK
WODS
July 26, 2018

wodwell.com/wod/drago 20 Burpees
“FELIX THE
400 meter Run
CAT”
6 Rounds for Time 9 “DUMBBELL wodwell.com/wod/dee
Burpees DEMONS”
9 Box Jumps (24/20 in)
5 Rounds for Time 5 Single
9 Pull-Ups “DOCE”
Arm Dumbbell Snatches
9 Thrusters (40/20 kg)
(75/40 lb) Three 4-minute AMRAPs in
9 Toes-to-Bar
10 Dumbbell Lunges 20 minutes From 0:00-
(75/40 lb) 4:00:
With a weight vest (20/14
15 GHD Sit-Ups 27 calorie Row
lb)
20 calorie Assault Air Bike 21 Power Cleans (135/95
lb)
wodwell.com/wod/felix-the-cat
wodwell.com/wod/dumbbell- 15 Burpee Box Jump-Overs
demons (24/20 in)
“FILTHY FIFTY”
4 minute Rest
For Time 50 Box Jumps “EBBA”
(24/20 in) From 8:00-12:00:
4 Rounds for Time 74
50 Jumping Pull-Ups 27 calorie Row
Double-Unders
50 Kettlebell Swings (1/.75 21 Power Cleans (115/80
17 Power Cleans (50/30 kg)
pood) lb)
14 Shoulder-to-Overhead
50 Walking Lunges 15 Burpee Box Jump-Overs
(50/30 kg)
50 Knees-to-Elbows (24/20 in)
53 calorie Row
50 Push Press (45/35 lb)
50 Back Extensions wodwell.com/wod/ebba 4 minute Rest
50 Wall Balls (20/14 lb)
50 Burpees From 16:00-20:00:
50 Double-Unders “EVEREST” 27 calorie Row
21-15-9 Reps for Time 21 Power Cleans (95/65 lb)
wodwell.com/wod/filthy-50
Back Squats (315/225 lb) 15 Burpee Box Jump-Overs
Strict Handstand Push-Ups (24/20 in)

“FORE!” Scaling: Looking for all

AMRAP, Three 4-minute
Rounds in 12 minutes 4
minutes of Clean-and-Jerks
(135/95 lb)
4 minutes of Rowing
(calories)
wodwell.com/wod/everest
“FAT EDDIE”
For Time 20 Back Squats
(225 lb)
athletes to get to the
burpee box jump overs on
each round. Adjust weights
or reps as necessary to
accomplish that. If athletes
finish the burpee box jump

page 94 of 193
1057 BENCHMARK
WODS
July 26, 2018
4 minutes of Burpees
With a running clock from
0:00-4:00 complete as
many repetitions as
possible of clean-and-jerks.
At 4:00 move immediately
to the rower and row as
many calories as possible
until 8:00. Switch
immediately to burpees
and perform as many as
possible until 12:00. Score
is the number of
repetitions completed at
each station (also record
the total).
wodwell.com/wod/fore
“FRANTASY
LAND”
For Time 21-15-9 reps of:
Thrusters (95/65 lb)
Pull-Ups
15-12-9 reps of:
Thrusters (115/85 lb)
Chest-to-Bar Pull-Ups
12-9-6 reps of:
Thrusters (135/95 lbs)
Bar Muscle-Ups
wodwell.com/wod/frantasy-land
page 95 of 193
50 meter Prowler Sprint
(180 lb)
20 Deadlifts (315 lb)
50 meter Prowler Sprint
(180 lb)
20 Overhead Presses (135
lb)
50 meter Prowler Sprint
(180 lb)
wodwell.com/wod/fat-eddie
“FIGHT CLUB”
3 Rounds, for Reps, in 17
minutes 1:00 Thrusters
(95/65 lb)
1:00 Power Cleans (95/65
lb)
1:00 Box Jump-Overs
(24/20 in)
1:00 Pull-Ups
1:00 Assault Bike Cals
Rest 1:00 Between Rounds
wodwell.com/wod/fight-club
“FLIGHT
SIMULATOR”
For Time 5-10-15-20-25-
30-35-40-45-50-45-40-
35-30-25-20-15-10-5
Unbroken Double-Unders
The pyramid rep scheme
ascends from 5 to 50
(increments of 5), then
overs, they will head back
to the rower. The weights
on the barbell get lighter
each round. These should
be weights that athletes
could complete at least 15,
20, and 25 reps unbroken
respectively.
wodwell.com/wod/doce
“DRAKE”
4 Rounds for Time 400
meter Run
30 Wall Ball Shots (20/14
lb)
5 Bar Muscle-Ups
wodwell.com/wod/drake
“DUO BRUTUS”
AMRAP in 35 minutes Part
A: AMRAP in 4 minutes
1 Left Single-Arm Kettlebell
Swing (24/16 kg)
1 Right Single-Arm
Kettlebell Swing (24/16 kg)
1 Swing Clean
Rest 2 minutes
Part B: AMRAP in 6 minutes
Ground-to-Overheads
(24/16 kg)
Rest 3 minutes
Part C: AMRAP in 20
1057 BENCHMARK
WODS
July 26, 2018
“FREAK”
For Time 21 Thrusters
(95/65 lb)
21 Pull-Ups
800 meter Run
30 Kettlebell Swings (2/1.5
pood)
30 Pull-Ups
50 Double-Unders
50 AbMat Sit-Ups
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/16
lb)
wodwell.com/wod/freak
“FREEDOM
FORCES”
For Time (with a Partner)
With a Running Clock:
2 Rounds of:
200 meter Buddy Carry
20 Planking Partner
Burpees
Then, 10 Rounds of:
8 Synchronized Pull-Ups
12 Synchronized Push-Ups
Start the clock and begin
the 2-round portion of the
workout, partitioning the
work as needed between
partners. Once the last
burpee is completed move
immediately to the 10-
page 96 of 193
back down to 5. Each set
must be unbroken. Rope
must stop moving before
starting the next set. Rest
as needed between sets. If
a set is broken, athlete
must start again from the
beginning of that set. A
single-under counts as a
broken set.
wodwell.com/wod/flight-simulator
“FORTITUDE”
Alternating Minutes for 15
Rounds in 30 minutes Even
Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees
Athletes alternate between
calories on the rower and
burpees each minute,
every minute on the
minute (EMOM). They will
have the whole first minute
to complete a 15/12
Calorie Row, then rest until
the top of the next minute.
Then they have the whole
next minute to complete
15 burpees. Scaling:
These numbers are meant
to be challenging, but
ideally something that
athletes can complete
between 45-50 seconds
each round. Some
modification options would
be to bring the rep
minutes
Max Racked Deadlifts (2 x
40/32 kg)
Suitcase Carry (1 x 32/24
kg)
For Parts A and B: partners
work independently. For
Part C: partners share the
work.
Parts A and B require both
partners to do the same
AMRAPs independently.
Part C is performed with
partners working together,
sharing the work: One
athlete performs racked
deadlifts with two
kettlebells, while the other
athlete performs farmer
walks with one heavy
kettlebell. Racked deadlifts
are with one kettlebell
racked and one kettlebell
dead on the ground. Add
all scores up at the end to
get your result for the
workout, the last task is a
shared result, so don’t let
your partner down.
wodwell.com/wod/duo-brutus
“EMMA”
For Time Buy-In:
15 Over-the-Bar Burpees
Then, 3 Rounds of:
1057 BENCHMARK
WODS
July 26, 2018
round synchronized portion
of the workout. For the
planking partner burpees,
one partner holds plank
while the other partner
does burpees with a jump
over the planking partner.
For the synchronized
portion of the workout
partners must perform
each rep in unison for the
rep to count. Each partner
must complete 8 pull-ups
and 12 push-ups per
round.
wodwell.com/wod/freedom-forces
“FRONING’S
WEDDING DAY”
6 Rounds for Time 3 Squat
Snatches (185/135 lb)
6 Overhead Squats
(185/135 lb)
9 Chest-to-Bar Pull-Ups
wodwell.com/wod/wedding-day
“GAS PEDAL”
For Time 750 meter Row
100 Double-Unders
30 Burpees over the Rower
wodwell.com/wod/gas-pedal
page 97 of 193
numbers down to
somewhere between 10-
15, to make each minute
:45 seconds on and :15
seconds off, or to bring
down the total number of
rounds. It is better to pick
a modification from the
beginning and stick to it
than it is to modify in the
middle of the workout.
wodwell.com/wod/fortitude
“FRANZILLA
(ASHEVILLE)”
For Time 21 Front Squats
(135/95 lb)
21 Pull-Ups
15 Push Presses (135/95
lb)
15 Pull-Ups
9 Thrusters (135/95 lb)
9 Pull-Ups
Use the same bar for the
entire work-out.
wodwell.com/wod/franzilla-
asheville
“FREDDY
KRUEGER”
21-15-9 Reps for Time
Kettlebell Swings (70/53 lb)
Burpees
11 Push Jerks (60/40 kg)
33 AbMat Sit-Ups
Cash-Out:
15 Over-the-Bar Burpees
wodwell.com/wod/emma
“EVIL EMOM”
EMOM in 14 minutes Odd:
10 Thrusters (95/65 lb)
Even: 20 Kettlebell Swings
(54/35 lb)
With a running clock, each
minute on the minute
(EMOM), athlete starts by
performing 10 thrusters,
then rests until the second
round (starting at 1:00).
Then athlete completes 20
kettlebell swings. Continue,
alternating each minute,
for 14 total rounds.
wodwell.com/wod/evil-emom
“FATAL 40”
For Time 40 Wall Balls
(20/14 lb)
40 Hang Cleans (95/65 lb)
40 Pull-Ups
40 Deadlifts (95/65 lb)
40 Push-Ups
40 Box Jumps (24/20 in)
40 Kettlebell Swings (1.5/1
pood)
40 Toes-to-Bar
1057 BENCHMARK
WODS
July 26, 2018
“GERRY”
AMRAP in 20 minutes 18
Wall Ball Shots (20/14 lb)
18 American Kettlebell
Swings (55/35 lb)
7 Power Cleans (135/95 lb)
12 Burpees
wodwell.com/wod/gerry
“GRACE”
For Time 30 Clean-and-
Jerks (135/95 lb)
Power cleans or full cleans
are acceptable. Athlete
may re-set after the clean
or catch the bar in the rack
position for the clean and
push straight into the jerk
without pausing. However
snatches are not allowed.
Scaling "Grace" is one of
the fastest CrossFit
benchmark workouts.
Reduce the load so you
can perform multiple reps
unbroken and complete all
the reps in less than 5
minutes. Athletes less
familiar with Olympic lifting
should take time to drill
the mechanics of each
movement and reduce the
load drastically.
Intermediate Option 30
clean and jerks for time
(Men: 115 lb / Women: 75
page 98 of 193
wodwell.com/wod/freddy-krueger 40 Air Squats
40 Hang Snatches (95/65
lb)
“FREEDOM 40 Double-Unders
SAUCE” 40 Sit-Ups
Four 3-minute AMRAPs in 40 Burpees
21 minutes AMRAP in 3
minutes 400 meter Run at start and
21 Overhead Squats (95/65 after each 40-rep
lb) movement
21 Over-the-Rower
Total run distance is 3.5
Burpees
miles
Max-Calorie Row
wodwell.com/wod/fatal-40
3 minutes Rest
AMRAP in 3 minutes “FIGHT GONE
18 Overhead Squats
(115/80 lb)
BAD”
18 Over-the-Rower 3 Rounds For Total Reps in
Burpees 17 minutes 1 minute Wall
Max-Calorie Row Balls (20/14 lb)
1 minute Sumo Deadlift
3 minutes Rest High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
AMRAP in 3 minutes 1 minute Push Press (75/55
15 Overhead Squats lb)
(135/95 lb) 1 minute Row (calories)
15 Over-the-Rower 1 minute Rest
Burpees
Max-Calorie Row Perform 1 minute of work
at each of the 5 stations.
3 minutes Rest Move immediately to the
next station after 1 minute.
AMRAP in 3 minutes The clock does not reset or
12 Overhead Squats stop between exercises.
(155/105 lb) One-minute break is
12 Over-the-Rower allowed before repeating
Burpees each round. One point is
given for each rep, except
1057 BENCHMARK
WODS
July 26, 2018
lb) Beginner Option 30
clean and jerks for time
(Men: 75 lb / Women: 55
lb)
wodwell.com/wod/grace
“GUT BUSTER”
For Time 150 Sit-Ups
1000 meter Row
150 Sit-Ups
wodwell.com/wod/gut-buster
“HARRIET”
8 Rounds for Reps in 4
minutes 20 seconds of
Mountain Climbers (2-
count)
10 second Sprint
Use a Tabata / interval
timer (20 second / 10
second intervals, for 8
rounds - with no rest
between rounds). Score is
total number of mountain
climbers completed. For
the 10-second Sprint the
athlete should run in any
direction (either around a
track or back-and-forth
shuttle sprints) until it's
time for the next round of
Mountain Climbers. For
each 20-second period of
work the athlete should
drop in place and start the
page 99 of 193
Max-Calorie Row
wodwell.com/wod/freedom-sauce
“G.I. JANE”
For Time 100 Burpee Pull-
Ups
wodwell.com/wod/g-i-jane
“GAUCHO”
For Time 60 Box Jumps
(60/50 cm)
50 Deadlifts (50/32.5 kg)
40 V-Ups
30 Clean-and-Jerks
(50/32.5 kg)
20 Burpees
10 Bar Muscle-Ups
Time Cap: 18 minutes
wodwell.com/wod/gaucho
“GERRY’S
LADDER”
AMRAP (with a Partner) in
15 minutes 20 Deadlifts
(275/185 lb)
40 Power Cleans (185/135
lb)
60 Wall Ball Shots (20/14
lb)
80 American Kettlebell
Swings (70/53 lb)
100 Double-Unders
on the rower where each
calorie is one point.
wodwell.com/wod/fight-gone-bad
“FLY HIGH 22”
AMRAP (with a Partner) in
13 minutes 22 calorie Row
22 Power Cleans (95/65 lb)
22 Wall Balls (20/14 lb)
22 Toes-to-Bar
Perform as many reps as
possible (AMRAP) with one
partner working at a time.
Break up the work between
partners as needed.
wodwell.com/wod/fly-high-22
“FOUR LEAF
CLOVER”
AMRAP in 28 minutes 2
mins of Burpee Box Jumps
(24/20 in)
2 mins of Thrusters (65/45
lb)
2 mins of Sit-Ups
2 mins of Kettlebell Swings
(35/26 lb)
2 mins of Rest
Perform max reps of each
movement for 2 minutes
before moving immediately
to the next movement.
Rest for 2 minutes after
every round.
1057 BENCHMARK
WODS
July 26, 2018
Mountain Climbers again.
wodwell.com/wod/harriet
“HEATHER”
3 Rounds For Time 550
meter Row
12 Deadlifts (225/155 lb)
21 Rings Dips
wodwell.com/wod/heather
“HIGH FIVE”
AMRAP (with a Partner) in
15 minutes 8 Power Cleans
(105/75 lb), each
8 Overhead Presses
(105/75 lb), each
10 High-Five Push-Ups
Partner A does the power
cleans while Partner B
completes the overhead
presses. Partners must
wait for each other to
complete their 8 reps
before they alternate
exercises. Once both
partners finish 8 reps of
each, do 10 high-five
pushups together. That’s
one round.
wodwell.com/wod/high-five
page 100 of 193
If you complete the wodwell.com/wod/four-leaf-clover
ascending ladder, repeat in
reverse
“FRANZILLA
One Partner can work at a (KINETICS)”
time. Split up work as you
For Time 21 Thrusters
wish. On a 15 Minute Clock
(95/65 lb)
climb up the ladder to
21 Pull-Ups
complete the 100 Double
15 Thrusters (115/75 lb)
Unders - then retreat back
15 Chest-to-Bar Pull-Ups
down the ladder KB
9 Thrusters (135/95 lb)
Swings, WBs, PCs, DLs - if
9 Bar Muscle-Ups
you have enough time
start climbing back up wodwell.com/wod/franzilla
again. For example do 20-
40-60-80-100, then 80-60-
40-20, then 40-60-80-100, “FREDDY’S
etc.
REVENGE”
wodwell.com/wod/gerrys-ladder 5 Rounds for Time 5
Shoulder-to-Overheads
(185/135 lb)
“GUADALUPE” 10 Burpees
Five 3-minute AMRAPs in
Each shoulder-to-overhead
19 minutes AMRAP in 3
rep may be any type of
minutes
jerk or press.
3 Power Cleans (135/95 lb)
6 Push-Ups
wodwell.com/wod/freddys-
9 Knees-to-Elbows revenge
1 minute Rest, then repeat
(5 times total) “FRELEN”
5 Rounds for Time 800m
wodwell.com/wod/guadalupe
Run
15 Dumbbell Thrusters
“HALLOWOD” (45/35 lb)
15 Pull-Ups
For Time 10 Burpees
31 Russian Kettlebell wodwell.com/wod/frelen
Swings (70/56 lb)
1057 BENCHMARK
WODS
July 26, 2018

“HOPE FOR 10 Burpees

31 Box Jumps (24/20 in) “GAME PLAN”
KENYA”
10 Burpees Every 2 Minutes in 10
AMRAP in 12 minutes 50 31 Push Presses (75/55 lb) minutes 1 Hang Squat
Air Squats 10 Burpees Snatch
30 Push-Ups 31 Pull-Ups 2 Overhead Squats
15 Pull-Ups 10 Burpees
31 Ball Slams (30/20 lb) Work up to a max weight
wodwell.com/wod/hope-for-kenya
10 Burpees
31 Dumbbell Snatches Athlete is allowed up to 2
(50/35 lb) attempts at each weight.
“I PLANK, YOU
1031 meter Row
PLANK” wodwell.com/wod/game-plan

For Time (with a Partner) wodwell.com/wod/hallowod

5,000 meter Row
50 Front Squats
60 Box Jumps
Break it up any way you
like. Only one partner may
work at a time. While one
partner is working, the
other is holding a plank. If
the partner holding a plank
drops out, partners switch
places.
wodwell.com/wod/i-plank-you-
plank
“ICON 3”
For Time 12 Front Squats
(225/155 lb)
9 Clean-and-Jerks (225/155
lb)
6 Snatches (225/155 lb)
wodwell.com/wod/icon-3
“HEARTBREAK
KID”
3 Rounds for Time 10 Front
Squats (185/135 lb)
20 Chest-to-Bar Pull-Ups
50 Double Unders
Front squats should be
taken from the ground.
Squat cleaning the first rep
is allowed. Scaling The
weight on the barbell
should be heavier, but
something that athletes
could complete in 1-2 sets
each round. The weight will
come from the ground, so
it should be a load that
athletes can safely clean.
In order to get the proper
stimulus, the pull-up and
jump rope variations
should be something that
could be completed in no
“GEORGIE”
AMRAP in 21 minutes 7
Burpees
11 Push-Ups
22 Kettlebell Swings (54/35
lb)
Buy-in: 65 Sit-Ups
Total score is number of
rounds and reps completed
(including sit-ups) in 21
minutes.
wodwell.com/wod/georgie
“GODZILLA”
3 Rounds For Time 1
Legless Rope Climb (15 ft)
2 Squat Snatches (225/145
lb)
3 Back Squats (365/245 lb)
4 Deficit Handstand Push-
Ups (13/9 in)

page 101 of 193

1057 BENCHMARK
WODS
July 26, 2018
“ICON 6”
EMOM in 20 minutes 100
foot Sled Push (90/50 lb)
Max Rep Burpees with
remaining time in each
minute.
Each minute on the minute
(EMOM) perform a 100-ft
sled push, then as many
burpees as possible before
starting the sled push
again at the top of the next
minute. Score is total
number of burpees
completed in 20 minutes.
wodwell.com/wod/icon-6
“INCREDIBLE
HULK”
AMRAP in 20 minutes 5
Deadlifts (115/75 lb)
5 Hang Power Cleans
(115/75 lb)
5 Front Squats (115/75 lb)
5 Push Press (115/75 lb)
5 Back Squat (115/75 lb)
wodwell.com/wod/incredible-hulk
“JACINTO
STORM”
For Time 69 Double-Unders
69 Air Squats
69 Push-Ups
page 102 of 193
more than 4 sets each
round.
wodwell.com/wod/heartbreak-kid
“HEINZ 57”
For Time 57 calorie Row
57 Kettlebell Swings (24/16
kg)
57 Dumbbell Snatches
(50/35 lb)
57 Wall Ball Shots (20/14
lb)
57 Push-Ups
57 calorie Assault Bike
wodwell.com/wod/heinz-57
“HITMAN”
3 Rounds For Time 10 Back
Squats (225/155 lb)
400 meter Run
Barbell must be pulled
from the floor; cannot be
on a rack. Scale as needed.
wodwell.com/wod/hitman
“HOTEL HELL”
For Time 100 Dumbbell
Thrusters (35/25 lb)
5 Burpees at the Top of
Each Minute
Start with 5 burpees. Then
wodwell.com/wod/godzilla
“GUIDO”
21-15-9 Reps for Time Tire
Flips (500/300 lb)
Push Presses (95/65 lb)
Burpees
wodwell.com/wod/guido
“HANG IN
THERE
PARTNER”
EMOM (with a Partner) in
20 minutes 5 Thrusters
(95/65 lb)
5 Burpees
While partner hangs from
Pull-Up Bar
This is an every minute on
the minute (EMOM)
workout where Partner A
has one minute to finish
the reps. Whatever time is
left in the minute is rest
time. While Partner A
completes the reps,
Partner B is hanging from a
pull-up bar.
wodwell.com/wod/hang-in-there
“HEARTBREAKE
1057 BENCHMARK
WODS
July 26, 2018
69 Pull-Ups
69 Wall Ball Shots (20/14
lb)
69 Kettlebell Swings
69 Deadlifts (95/65 lb)
69 Double-Unders
wodwell.com/wod/jacinto-storm
“JOHNNY”
3 Rounds for Time (with a
Partner) Buy-In:
600 meter Run
19 calorie Row (each)
87 Erg Jump Overs
7 Rope Climbs
Cash-Out:
600 meter Run
1 Random Act of Kindness*
Time Cap: 3 months
An 'Erg Jump Over' is a
jump over the rower (aka:
ergometer). Random Act
of Kindness standards: 1.
Someone/people you don’t
know today 2. No benefit
to you (other than you
feeling good for what you
did) 3. Makes at least one
person’s life easier for a
minute, an hour, a day, or
more
wodwell.com/wod/johnny
page 103 of 193
complete as many
thrusters as possible until
the minute is up. Repeat
until 100 total thrusters are
completed. If athlete does
not finish score is number
of rounds and reps
completed.
wodwell.com/wod/hotel-hell
“ICON 1”
3 Rounds for Time 20 Wall
Ball Shots (30/20 lb)
20 Power Cleans (135/95
lb)
wodwell.com/wod/icon-1
“ICON 4”
For Time 1.5 mile Run
120 Double-Unders
100 Air Squats
80 Chest-to-Bar Pull-Ups
60 GHD Sit-Ups
40 Clean-and-Jerks (115/85
lb)
20 Strict Deficit Handstand
Push-Ups (4.5")
wodwell.com/wod/icon-4
“ICON 7”
4 Rounds for Time 20/17
cal Row
15 meter Handstand Walk
R, DREAM
MAKER”
Ascending Ladder in 10
minutes 2 Wall Ball Shots
(20/14 lb) - Partner 1
2 Synchronized Burpees
2 Wall Ball Shots (20/14 lb)
- Partner 2
2 Synchronized Burpees
4 Wall Ball Shots (20/14 lb)
- Partner 1
4 Synchronized Burpees
4 Wall Ball Shots (20/14 lb)
- Partner 2
4 Synchronized Burpees
6 Wall Ball Shots (20/14 lb)
- Partner 1
6 Synchronized Burpees
6 Wall Ball Shots (20/14 lb)
- Partner 2
6 Synchronized Burpees
etc...
Partner 1 does 2 wall balls,
then both partners do 2
synchronized burpees
together. Partner 2 does 2
wall balls, then both
partners do 2 burpees in
tandem. Partner 1 does 4
wall balls, then both
partners do 4 burpees,
then Partner 2 does 4 wall
balls, then both partners
do 4 synchronized
burpees, etc. Continue
adding 2 reps per round
until time is up.
Synchronized burpees
1057 BENCHMARK
WODS
July 26, 2018
“JONNY BOI”
For Time 50 Sit-Ups
21 Strict Pull-Ups
21 Push Press (95/65 lb)
400 meter Run
15 Strict Pull-Ups
15 Push Press (115/85 lb)
800 meter Run
9 Strict Pull-Ups
9 Push Press (135/105 lb)
1 Mile Run
50 Sit-Ups
wodwell.com/wod/jonny-boi
“KALSU”
For Time 100 Thrusters
(135/95 lb)
5 Burpees at the top of
every minute
Start with 5 burpees. Then
complete as many
thrusters as possible until
the minute is up. Repeat
until 100 total thrusters are
completed. If athlete does
not finish score is number
of rounds and reps
completed.
wodwell.com/wod/kalsu
“KIANA”
4 Rounds for Time 2 Squat
Cleans (185/125 lb)
page 104 of 193
10 Shoulder-to-Overheads
(165/110 lb)
wodwell.com/wod/icon-7
“IT’S A TRAP!”
For Time 100 Burpees
200 meter Run to start,
then again every 2 minutes
The workout begins with a
200 meter run. Then
perform burpees until the
2:00 mark and run another
200 meters. So, athletes
will run on minutes: 0, 2, 4,
6, etc. and perform
burpees in the remaining
time until the next 2
minute mark is
reached...until 100 burpees
are completed.
wodwell.com/wod/its-a-trap
“JEREMY”
21-15-9 Reps For Time
Overhead Squats (95/65
lb)
Burpees
wodwell.com/wod/jeremy
“JONAH LOMU”
For Time 1975 meter Run
11 Sandbag Ground-to-
require both partners to do
the burpees in tandem,
with each partner on the
ground at the same time
before popping up.
wodwell.com/wod/heartbreaker-
dream-maker
“HERCULES
COMPLEX”
21-15-9 Reps for Time
Deficit Strict Handstand
Push-Ups
Push-Ups
Strict Presses (50/35 kg)
wodwell.com/wod/hercules-
complex
“HOPE”
3 Rounds For Total Reps in
17 minutes 1 minute
Burpees
1 minute Power Snatch
(75/55 lb)
1 minute Box Jump (24/20
in)
1 minute Thruster (75/55
lb)
1 minute Chest-to-Bar Pull-
Ups
1 minute Rest
Athlete moves from among
five stations after a minute
each. After the five-minute
round a one-minute break
1057 BENCHMARK
WODS
July 26, 2018

15 Push-Ups Over-Shoulder (55/45 lb) is allowed before

99 Double-Unders 11 Thrusters (135/95 lb) repeating. The clock does
12 Sit-Ups 11 Handstand Push-Ups not reset or stop between
23 Deadlifts (185/125 lb) 11 Hang Squat Cleans exercises. On call of
13 Box Jumps (135/95 lb) "rotate," the athlete moves
11 Chest-to-Bar Pull-Ups to next station
wodwell.com/wod/kiana 11 Shoulder-to-Overhead immediately. One point is
(135/95 lb) given for each rep, except
11 Back Squats (135/95 lb) on the rower where each
“LANDON” 11 Power Cleans (135/95 calorie is one point. See:
AMRAP in 30 minutes 800 lb) "Hope" workout scorecard.
meter Run 37 Wall Balls (20/14 lb)
24 Box Jumps (24/20 in) 40 Kettlebell Swings (1.5/1 wodwell.com/wod/hope

11 Front Squats (155/105 Pood)

lb)
2 Bar Muscle-Ups
wodwell.com/wod/landon
“LEGLESS”
For Time 27 Thrusters
(95/65 lb)
4 Legless Rope Climbs (15
ft)
21 Thrusters (95/65 lb)
3 Legless Rope Climbs (15
ft)
15 Thrusters (95/65 lb)
2 Legless Rope Climbs (15
ft)
9 Thrusters (95/65 lb)
1 Legless Rope Climb (15
ft)
wodwell.com/wod/legless
wodwell.com/wod/jonah-lomu
“JORDY’S
GOODBYE”
For Time (with a Partner)
800 meter Farmer Carry
(24/16kg)
100 Air Squats / Plank Hold
90 Pull-Ups / Superman
Hold
80 Sit-Ups / Wall Sit Hold
70 Burpees / Hang Hold
60 Hand-Release Push-Ups
/ Handstand Hold
50 Buddy Deadlifts (100/70
kg)
400 meter Farmer Carry
(24/16 kg)
To start, partners do the
farmer carry together
(each athlete carries two
kettlebells, one in each
hand). For the next five
“HULK HOGAN”
Every 2 Minutes in 20
minutes 3 Muscle Ups
5 Power Cleans (185/135
lb)
7 Burpees
Score is total number of
two-minute rounds
completed, plus number of
reps completed in first
incomplete round. If you
finish all 20 rounds your
score is 20 (next time add
+1 rep to each exercise (4
muscle-ups, 6 power
cleans, 8 burpees) each
round, and see how many
rounds you can get in 20
minutes).
wodwell.com/wod/hulk-hogan

page 105 of 193

1057 BENCHMARK
WODS
July 26, 2018

“LINCHPIN TEST movements one partner “ICON 2”

works while the other
1” 3 Rounds for Time 10
partner 'holds.' If one
For Time 400 meter Run Thrusters (155/105 lb)
partner takes a break,
10 Muscle-Ups
partners switch positions
21-15-9 Reps of: 400 meter Run
then continue. The buddy
Thrusters (75/55 lbs) deadlifts are performed wodwell.com/wod/icon-2
Pull-Ups with a single bar, both
partners lifting it together.
400 meter Run
“ICON 5”
wodwell.com/wod/jordys-
21-15-9 Reps of: goodbye AMRAP in 12 minutes 2
Thrusters (75/55 lbs) Rope Climbs
Pull-Ups 6 Deadlifts (275/185 lb)
“KAREN + 9 Box Jumps (24/20 in)
400 meter run JOHNNY”
wodwell.com/wod/icon-5
For Time 35 Pull-Ups
wodwell.com/wod/linchpin-test-1
35 Burpees
35 Hang Power Cleans “ICON 8”
“LINCHPIN TEST (115/75 lb)
2 Rounds for Time 50 feet
35 Push Press (115/75 lb)
12” 35 Kettlebell Swings (53/35
Yoke Carry (500/350 lb)
For Time 400 meter Run 15 Snatches (135/95 lb)
lb)
15 Clean-and-Jerks (135/95 50 feet Yoke Carry
35 Sit-Ups
lb) (500/350 lb)
35 Pull-Ups
3 Rope Climbs (15 ft) 15 Clean-and-Jerks (135/95
wodwell.com/wod/karen-johnny
lb)
400 meter Run
wodwell.com/wod/icon-8
12 Clean-and-Jerks (135/95
lb) “KING KONG”
2 Rope Climbs 3 Rounds For Time 1 “IVAN THE
Deadlift (455/320 lb)
400 meter run TERRIBLE”
2 Muscle-Ups
9 Clean-and-Jerks (135/95 3 Squat Cleans (250/175 5 Rounds For Time 90
lb) lb) Seconds Jump Rope
1 Rope Climb 4 Handstand Push Ups 50-40-30-20-10 Reps of:
Lunges
wodwell.com/wod/linchpin-test- wodwell.com/wod/king-kong Push-Ups
12
Sit-Ups

page 106 of 193

1057 BENCHMARK
WODS
July 26, 2018

Start each round with 90

“LINCHPIN TEST
4”
2 Rounds for Time 18
calorie Row
15 Thrusters (95/65 lb)
12 Chest-to-Bar Pull-Ups
wodwell.com/wod/linchpin-test-4
“LINCHPIN TEST
7”
4 Rounds for Time 4 Power
Cleans (205/145 lb)
4 Front Squats (205/145 lb)
4 Shoulder to Overhead
(205/145 lb)
wodwell.com/wod/linchpin-test-7
“LINDSAY”
For Time 24 calorie Row
24 Box Jumps/Box Step
Ups
24 Push-Ups
24 Snatches (75/55 lb)
24 Pull-Ups
24 Burpees
24 Thrusters (75/55 lb)
24 Air Squats
24 AbMat Sit-Ups
24 Clean-and-Jerks (75/55
lb)
2 x 400 meter Run
24 Walking Lunges
24 Push Presses (75/55 lb)
24 Kettlebell Swings (53/35
“LAST ASCENT”
5-10-15 Rounds for Time
Back Squats (225/155 lb)
Box Jumps (20/24 in)
wodwell.com/wod/last-ascent
“LEPRECHAUN”
3 Rounds for Time 17 Push
Presses (95/65 lb)
20 Bar-Facing Burpees
16 Power Snatches (95/65
lb)
400 meter Run
(backwards)
wodwell.com/wod/leprechaun
“LINCHPIN TEST
10”
5 Rounds for Time 15 Wall
Balls (20/14 lb)
15 Power Cleans (95/65 lb)
wodwell.com/wod/linchpin-test-
10
“LINCHPIN TEST
2”
3 Rounds for Time 5
Muscle-Ups
10 Squat Cleans (135/95
lb)
20 Box Jumps (24/20 in)
seconds of jump rope
(singles), then round one
do 50 reps of each of the
other movements. Do 90
seconds of jump rope
again to start round two,
then do 40 reps of each of
the other movements, etc.
wodwell.com/wod/ivan-terrible
“JERRY
SWINGER”
For Time 30 Wall Ball Shots
(20/14 lb)
30 Kettlebell swings (2/1.5
pood)
60 Box Jumps (24/20 in)
30 Kettlebell Swings (2/1.5
pood)
30 Wall Ball Shots (20/14
lb)
wodwell.com/wod/jerry-swinger
“JONESWORTHY
”
For Time 80 Air Squats
40 Kettlebell Swings (1.5/1
pood)
20 Pull-Ups
64 Air Squats
32 Kettlebell Swings (1.5/1
pood)
16 Pull-Ups
50 Air Squats

page 107 of 193

1057 BENCHMARK
WODS
July 26, 2018
lb)
24 Front Squats (75/55 lb)
24 Toes-to-Bars/Knee
Raises
24 Overhead Squats
24 Ring Dips
24 Wall Ball Shots (20/14
lb)
24 Double Unders
24 Handstand Push-Ups
24 Kettlebell Snatches
(53/35 lb) (alternating)
24 Deadlifts (75/55 lb)
24 Hang Squat Cleans
(75/55 lb)
Movements may be done
in any order. 24 reps must
be completed before
proceeding to the next
movement.
wodwell.com/wod/lindsay
“LOOP, SWOOP,
PULL AND
PUSH”
AMRAP in 10 minutes 1
mile Run
Max Clean and Jerks
(165/105 lb)
Your score is your total
accumulated Clean & Jerks.
There is no separate score
for the run.
wodwell.com/wod/loop-swoop-
pull-push
page 108 of 193
wodwell.com/wod/linchpin-test-2 25 Kettlebell Swings (1.5/1
pood)
12 Pull-Ups
“LINCHPIN TEST 32 Air Squats
5” 16 Kettlebell Swings (1.5/1
For Time 20 Back Squats pood)
(225/155 lb) 8 Pull-Ups
2 mile Run 16 Air Squats
20 Back Squats (225/155 8 Kettlebell Swings (1.5/1
lb) pood)
4 Pull-Ups
Take barbell from a rack 8 Air Squats
4 Kettlebell Swings (1.5/1
wodwell.com/wod/linchpin-test-5 pood)
2 Pull-Ups
“LINCHPIN TEST wodwell.com/wod/jonesworthy
8”
3 Rounds for Time 21 “JUMP
Deadlifts (185/135 lb)
AROUND”
7 Overhead Squats
(185/135 lb) EMOM in 15 minutes (with
a Partner)
Use one barbell, no rack 8 Alternating Dumbbell
Snatches
wodwell.com/wod/linchpin-test-8
After each 3 minutes
perform:
“LIQUID 50 Double-Unders
COCAINE”
Partners are working on
5 Rounds for Time 5 Clean-
different exercises and
and-Jerks (155/105 lb)
switch at the end of each
10 Chest-to-Bar Pull-Ups
minute. Remaining time in
the minute after
wodwell.com/wod/liquid-cocaine
completing the prescribed
reps is the rest period.
“LOS” Every third minute, both
partners complete 50
in 21 minutes From 0:00- double unders or 75 single-
1057 BENCHMARK
WODS
July 26, 2018

15:00: unders. For example: in

“LP 450” AMRAP in 15 minutes minute 1, Partner A
For Time 100 Double- 5 Hang Cleans (95/65 lb) completes the dumbbell
Unders 18 Double-Unders snatches while Partner B
10 Chest-to-Bars 20 seconds Rest completes the overhead
20 Toes-to-Bars press. In minute two, they
30 Deadlifts (155/105 lbs) Then, from 15:00-21:00: switch. In minute 3, they
40 Push-Ups 1 Rep Max Clean-and-Jerk each complete the 50
50 AbMat Sit-Ups double-unders or 75 single-
40 Burpees wodwell.com/wod/los unders. Continue this
30 Box Jumps pattern for 15 minutes.
20 Push Press (155/105
lbs) “LUCK OF THE wodwell.com/wod/jump-around
10 Power Cleans (155/105 IRISH”
lbs) 5 Rounds for Time 17
100 Double-Unders “KETTLE BEAR
Kettlebell Swings (53/35 lb)
17 Knees-to-Elbows 20”
wodwell.com/wod/lp-450
17 Sumo Deadlift High- 2 Rounds for Time 20
Pulls (53/35 lb) Kettlebell Sumo Deadlift
17 Goblet Squats (53/35 lb) High Pulls (24/16 kg)
“LUCKY 13”
20 Double-Unders
3 Rounds for Time 13 wodwell.com/wod/luck-of-the- 20 Single-Arm Overhead
Push-Ups irish Walking Lunges (24/16 kg)
13 Sit-Ups 20 Double-Unders
13 Box Jumps (20 in) 20 Alternating Kettlebell
13 Kettlebell Swings (1.5 “LUCY” Snatches (24/16)
pood) 5 Rounds for Time 5 Pull- 20 Double-Unders
13 Push Presses (45 lb) ups 20 Kettlebell Clean-and-
13 Walking Lunges (each 10 Burpees Presses (24/16 kg)
leg) 400 meter Run 20 Double-Unders
13 Mountain Climbers 20 Kettlebell Swings (24/16
13 Knees-to-Elbows wodwell.com/wod/lucy kg)
13 Pull-Ups 20 Double-Unders
13 Parallel Bar Dips
13 Air Squats “MAKIMBA” Use a single kettlebell
13 Back Extensions 15-10-5 Reps for Time throughout the workout.
13 Burpees Dumbbell Thrusters (10 lb) For the snatches, alternate
Air Squats arms each rep. For the
wodwell.com/wod/lucky-13 lunges and clean-and-
Burpees
presses complete 10 per

page 109 of 193

1057 BENCHMARK
WODS
July 26, 2018
“MADDIE”
AMRAP in 16 minutes 4
Squat Cleans (135/95 lb)
11 Burpee Box Jump Overs
(24/20 in)
20 Double-Unders
wodwell.com/wod/maddie
“MANCHESTER”
AMRAP in 22 minutes 22
Power Cleans (60/40 kg)
5 Burpee Muscle-Ups
17 Box Jump Overs (24/20
in)
200 meter Run
wodwell.com/wod/manchester
“MARIE”
AMRAP in 17 minutes 26
Air Squats
7 Sumo Deadlifts (80/55
kg)
17 Burpees Over the Bar
wodwell.com/wod/marie
“MARTIN
LUTHER KING,
JR.”
2 Rounds for Time 19 Wall
Ball Shots (20/14 lb)
29 Strict Pull-Ups
39 calorie Row
page 110 of 193
wodwell.com/wod/makimba
“MARATHON”
2 Rounds for Time 400
meter Run
26 Hand Release Push-ups
400 meter Run
26 Kettlebell Swings (53/35
lb)
400 meter Run
26 Sit-ups
400 meter Run
26 Deadlifts (75/55 lb)
400 meter Run
26 Air Squats
400 meter Run
26 Box Jumps (24/20 in)
Understanding that this is
a longer workout, the
movements performed are
ones that can be quickly
warmed up and taught.
With 3 miles of running on
top of the other
movements, we are
allotting for 45 minutes for
the workout. We run one
class in the morning, as
the road close for the
marathon, but one way to
limit the amount of set-up
necessary at each of your
classes is to have
equipment set up in
advance. If space allows,
organize stations for each
movement with a variety
of kettlebell weights,
arm per round.
wodwell.com/wod/kettle-bear-20
“L.A.G.”
19 Rounds for Time (with a
Partner) 2 Legless Rope
Climbs
6 Kettlebell Swings (2/1.5
pood)
16 GHD Sit-Ups
One partner works while
the other rests. Partition
the work as needed.
wodwell.com/wod/l-a-g
“LAURA MAYES”
4 Rounds for Time 40
Double-Unders
12 Shoulder-to-Overheads
(135/95 lb)
12 Back Squats (135/95 lb)
12 Burpees
wodwell.com/wod/laura-mayes
“LIFT UP LUKE”
AMRAP in 5 minutes 4
Power Cleans (155/105 lb)
24 Double-Unders
10 Pull-Ups
aka: "Luke" for "Lift Up
Autism"
1057 BENCHMARK
WODS
July 26, 2018

19 Man Makers (2 x 25/20 barbell weights, and box wodwell.com/wod/lift-luke

lb dumbbells) heights. In a atypical
68 Toes-Through-Rings scenario, we will touch on
brief teaching points “LINCHPIN TEST
Time Cap: 34 minutes during the group warmup 11”
to streamline the hour. If For Time 7 Squat Snatch
wodwell.com/wod/martin-luther- you would like more time
king-jr (185/135 lb)
to prep athletes, a couple 11 Muscle-ups
options would be to cut the 100 Double-Unders
workout to one round or 11 Muscle-Ups
“MEGAN”
make it an AMRAP 35. 7 Squat Snatch (185/135
21-15-9 Rounds for Time
lb)
Burpees wodwell.com/wod/marathon
Kettlebell Swings (1.5/1
wodwell.com/wod/linchpin-test-
pood) 11
Double-Unders “MARK 35”
7 Rounds For Time 5 Bench
wodwell.com/wod/megan
Press (225/155 lb) “LINCHPIN TEST
5 Power Cleans (225/155 3”
lb)
“MIND ERASER” 3 Rounds for Time 21 Wall
35 Double-Unders
Balls (20/14 lb)
AMRAP in 20 minutes 7
14 Handstand Push-Ups
Power Cleans (135/95 lb) wodwell.com/wod/mark-35
7 Deadlifts (315/205 lb)
7 Burpees
200 meter Run
wodwell.com/wod/linchpin-test-3
“MATHEUS”
wodwell.com/wod/mind-eraser
Two 15-minute AMRAPs in
30 minutes AMRAP from “LINCHPIN TEST
00:00-15:00 6”
“MLK DAY”
5 Snatches (115/85 lb)
For Time 63 Cleans (85/65 4 Rounds for Time 21 Wall
11 Wall Balls (20/16 lb)
lb) Balls (20/14 lb)
14 Push-Ups
64 Wall Ball Shots (20/14 18 Pull-Ups
lb) 15 Kettlebell Swings (1.5/1
AMRAP from 15:00-30:00
64 Pull-Ups pood)
7 Muscle-Ups
65 Kettlebell Swings (1.5/1 12 Handstand Push-ups
12 Burpees
pood) 16 Double-Unders
wodwell.com/wod/linchpin-test-6
68 Front Squats (85/65 lb)
With a running clock
wodwell.com/wod/mlk-day perform as many

page 111 of 193

1057 BENCHMARK
WODS
July 26, 2018
“MONTCON
REMEMBRANCE
DAY”
AMRAP in 19 minutes 18
seconds 11 Box Jumps
11 Dumbbell Swings
11 Lunges (alternating
legs)
Complete as many rounds
as possible within 19
minutes and 18 seconds.
wodwell.com/wod/montcon-
remembrance-day
“MR. NICK”
AMRAP (with a Partner) in
18 minutes 5 Squat
Snatches (135/95 lb)
14 Deadlifts (315/225 lb)
5 Bar Muscle-Ups
30 Toes-to-Bars
35 ft Handstand Walk
Cash Out:
1983 meter Run (together)
With a partner, partition
the work as needed
(except the run, which
partners do together).
wodwell.com/wod/mr-nick
page 112 of 193
repetitions as possible
(AMRAP) of the first 15-
minute portion of the
workout. At 15:00 move on
to the second 15-minute
AMRAP. Do not rest
between AMRAPs.
wodwell.com/wod/matheus
“MEL”
AMRAP (with a Team of 3)
in 15 minutes 15 Sit-Ups
12 calorie Row
9 Power Cleans (135/95 lb)
6 Pull-Ups
6 Synchronized Burpees
Alternate teammates upon
completion of each
movement. All three
partners must complete
the burpees together.
wodwell.com/wod/mel
“MIRACLE MILE”
For Time 400 meter Run
25 Kettlebell Swings (55/35
lb)
200 meter Farmers Walk
(55,40/35,30 lb)
200 meter Waiters Walk
(40/30 lbs)
25 Box Jumps (24/20 in)
100 meter Sprint
100 meter Walking Lunge
100 meter Sprint
“LINCHPIN TEST
9”
5 Rounds for Time 50 foot
Handstand Walk
5 Squat Cleans (225/155
lb)
wodwell.com/wod/linchpin-test-9
“LOLA”
5 Rounds For Time 30
Double Unders
20 Knees-to-Elbows
10 Handstand Push-Ups
wodwell.com/wod/lola
“LOVELACE”
For Time 5 mile run
6 minute Plank Hold
(cumulative)
20 Burpee Pull-Ups
160 Walking Lunges
64 Push-Ups
64 Sit-Ups
wodwell.com/wod/lovelace
“LUCK OF THE
LEPRECHAUN”
4 Rounds for Time 10 Wall
Ball Shots (20/14 lb)
15 Burpees
20 Kettlebell Swings (1.5/1
pood)
1057 BENCHMARK
WODS
July 26, 2018

“NASIRIYAH” 100 meter Walking Lunge 25 Double-Unders

For Time 1 mile Run
59 Wall Ball Shots (20/14
lb)
Then, 3 Rounds of:
12 Squat Cleans (135/95
lb)
18 Pull-Ups
23 Box Jumps
1 Clean or Snatch
(challenging weight)
100 meter Fireman's Carry
wodwell.com/wod/nasiriyah
“NEVER
FORGET”
3 Rounds For Time 100
meter Sandbag Carry
(135/90 lb)
9 Handstand Push-Ups
11 Overhead Squats
(115/75 lb)
wodwell.com/wod/never-forget
“OH NO CURTIS
P”
For Time 100 Curtis P's
(105/70 lb)
5 Burpees
400 meter Medicine Ball
Run (20/14 lbs)
For the farmers walk carry
one kettlebell and one
dumbbell, different
weights. For the waiters
walk use only
the dumbbell.
wodwell.com/wod/miracle-mile
“MOBLOKO”
AMRAP in 8 minutes 30
Chest-to-Bar Pull-Ups
25 Thrusters (115/75 lb)
20 Chest-to-Bar Pull-ups
15 Thrusters (115/75 lb)
10 Bar Muscle-Ups
5 Thrusters (115/75 lb)
wodwell.com/wod/mobloko
“MOVEMBER
COWBOYS”
3 Rounds for Time 10
Handstand Push-Ups
20 Hang Squat Cleans
3 Rope Climbs
wodwell.com/wod/movember-
cowboys
wodwell.com/wod/luck-of-the-
leprechaun
“MACHO MAN”
EMOM for as Long as
Possible 3 Power Cleans
(185/135 lb)
3 Front Squats (185/135 lb)
3 Jerks (185/135 lb)
Each minute on the minute
(EMOM), starting at the top
of the minute, complete
one round. Rest the
remainder of the minute.
Score is total number of
rounds completed before
becoming unable to
complete a round before
the start of the next
minute.
wodwell.com/wod/macho-man
“MAMBA”
AMRAP in 18 minutes 5
Ring Muscle-Ups
8 Power Cleans (185/125
lb)
24 Box Jumps (30/24 in)
wodwell.com/wod/mamba

One "Curtis P" is comprised

of one Power Clean, one
Lunge (each leg), and one “MARATHON
Push Press.

page 113 of 193

1057 BENCHMARK
WODS
July 26, 2018
wodwell.com/wod/oh-curtis-p
“OPERATION
OVERLORD”
For Time 200 meter Plate
Run (45/35 lb)
100 Plate Box Step Ups
(45/35 lb, 24/20 in)
200 meter Dumbbell
Farmer Carry (50/40 lb)
40 Dumbbell Hang Cleans
(50/40 lb)
200 meter Plate Run
(45/35 lb)
40 Plate Burpees (45/35 lb)
200 meter Dumbbell
Farmer Carry (50/40 lb)
40 Slam Ball Over the Wire
(40/30 lb, 9/8 ft)
200 meter Plate Run
(45/35 lb)
40 Strict Pull-Ups
With a running clock,
complete all five sections
of the workout. If you have
access to a beach, do the
workout in the sand. For
"Slam Ball Over the Wire"
athlete may use a wire,
rope, bar or any other
obstacle to throw the slam
ball over (the movement is
similar to a Wall Ball Shot,
but the ball must land on
page 114 of 193
“MYERS”
For Time 21 Ring Muscle-
Ups
21 Clean-and-Jerks
(315/225 lb)
21 Ring Muscle-Ups
wodwell.com/wod/myers
“NASTY GIRLS
V2”
3 Rounds for Time 50
Pistols (alternating legs)
7 Muscle-Ups
10 Hang Power Cleans
(175/125 lb)
wodwell.com/wod/nasty-girls-v2
“NOAH WOOD”
Two Parts for Time 7
Rounds of:
20 Back Squats (95/65 lb)
4 Chest-to-Bar Pull-Ups
10 minutes Rest
Then, 3 Rounds of:
9 Burpees to Target (6 in
above standing reach)
6 Box Jumps (36/30 in)
With a running clock start
the first couplet of back
squats and chest-to-bar
pull-ups. Rest 10 minutes
with the clock still running.
MONDAY”
5 Rounds for Time 4 Squat
Clean-and-Jerks (185/135
lb)
15 Chest-to-Bar Pull-ups
13 Burpee Lateral Jumps
Then:
800 meter Run
For the burpee lateral
jumps, start with the body
and both feet on one side
of your barbell. Complete
the burpee by jumping
laterally with both feet
taking off and landing
together on the other side
of the barbell.
wodwell.com/wod/marathon-
monday
“MARTIN”
For Time 800 meter Run
Then 8 Rounds of:
8 Push-Ups
8 Pull-Ups
8 Air Squats
Then:
800 meter Run
wodwell.com/wod/martin
1057 BENCHMARK
WODS
July 26, 2018
the other side).
wodwell.com/wod/operation-
overlord
“PAINSTORM X”
For time 200 meter
Farmers Walk
100 Pull-Ups
100 Thrusters (45/35 lb)
200 meter Sand Bag Carry
75 Burpees
75 Hang Power Snatch
(45/35 lbs)
200 meter Suitcase Walk
50 Kettlebell Swings (1.5
pood/1 pood)
50 Bear Complex (45/35 lb)
200 meter Waiter Walk
25 Muscle-Ups
25 Handstand Push-Ups
Pick your own weights for
the carries (Farmers Walk,
Sandbag Carry, Suitcase
Walk, Waiter Walk); if
you're looking for an Rx
weight consider 53/36 lb
ketlebells. One Bear
Complex consists of 1
Power Clean, 1 Front
Squat, 1 Push Press, 1
Back Squat, 1 Push Press -
unbroken.
wodwell.com/wod/painstorm-x
page 115 of 193
Then start the second
couplet 10 minutes after
you finished the first. Back
squats are from the
ground.
wodwell.com/wod/noah-wood
“OLAF”
5 Rounds for Time 5 Squat
Cleans (155/105 lb)
25 Pushups
wodwell.com/wod/olaf
“OPEX LACTIC
TEST”
3 Rounds at Max Effort 250
meter Row
10 Kettlebell Swings (70/56
lb)
10 Burpees
10 Kettlebell Swings (70/56
lb)
10 Burpees
10 Kettlebell Swings (70/56
lb)
250 meter Row
12 minutes Rest
Full effort on each round.
Rest 12 minutes between
each. Time all three
rounds.
wodwell.com/wod/opt-
repeatability-test
“MCFLURRY”
For Time 400 meter Run
21 Cleans (185/135 lb)
21 Pull-Ups
400 meter Run
15 Dumbbell Thrusters
(50/35 lb)
15 Pull-Ups
400 meter Run
9 Cleans (185/135 lb)
9 Pull-Ups
400 meter Run
wodwell.com/wod/mcflurry
“MIAGI”
For Time 50 Deadlifts
(135/95 lbs)
50 Double Kettlebell
Swings (24/16 kg)
50 Push-Ups
50 Clean-and-Jerks (135/95
lb)
50 Pull-Ups
50 Kettlebell Taters (24/16
kg)
50 Box Jumps (24/20)
50 Wall Climbs
50 Knee-to-Elbows
50 Double-Unders
A Kettlebell Tater (video
demo) is a kettlebell swing
into a front squat, in which
the bell is flipped at the
top of the swing and again
at the top of the front
squat.
1057 BENCHMARK
WODS
July 26, 2018

wodwell.com/wod/miagi
“PAINSTORM
“PAINSTORM
XIX”
XI”
AMRAP in 40 minutes 5
For Time 100 meter Run
“MLK”
Deadlifts (70/50 lb)
10 Muscle-Ups For Time, with a Single
5 Hang Power Cleans
200 meter Run Kettlebell (53/35 lb) 15
(70/50 lb)
20 Handstand Push-Ups Turkish Get-Ups
5 Front Squats (70/50 lb)
300 meter Run (alternating)
5 Push Presses (70/50 lb)
30 Overhead Squats (45/35
5 Back Squats (70/50 lb)
lb bar) Then, 1 Round of:
400 meter Run 19 Pike Push-Ups (24/20"
wodwell.com/wod/painstorm-xix
40 Sumo Deadlift High Pull box)
(45/35 lb bar) 29 Burpees
“PAINSTORM 500 meter Run
50 Pull-Ups Then 2 Rounds of:
XXIV” 19 Kettlebell Swings
600 meter Run
For Time 100 meter Run 60 Push-Ups 55 Hollow Rocks
50 Burpees 700 meter Run
200 meter Run 70 Kettlebell Swings (1/.75 Then, 1 Round of:
100 Push-Ups pood) 19 Goblet Squats
300 meter Run 800 meter Run 63 Mountain Climbers
150 Lunges 80 Burpees
400 meter Run 900 meter Run Then, 2 Rounds of:
200 Air Squats 90 Thrusters (45/35 lb bar) 19 Kettlebell Swings
300 meter Run 1,000 meter Run 86 Air Squats
150 Lunges 100 Air Squats
200 meter Run Finally, 3 Rounds of:
100 Push-Ups wodwell.com/wod/painstorm-xi 35 Sumo Deadlift High-
100 meter Run Pulls
50 Burpees 39 Lying Toe Touches
“PAINSTORM (alternating)
wodwell.com/wod/painstorm-xxiv
XV”
Perform the entire workout
7 Rounds for Time 10 Man
with a single kettlebell for
“PAYTON Makers
use in each weighted
20 Dumbbell Deadlifts
SALZMAN” movement (kettle bell
30 Single-Arm Dumbbell
swings, goblet squats,
For Time 10 Muscle-Ups Snatches (15 per side)
mountain climbers, sumo
3 x 200 meter Run 40 Single-Arm Overhead
deadlift high-pulls).
94 Air Squats Lunges (20 per side)

page 116 of 193

1057 BENCHMARK
WODS
July 26, 2018
22 Jerks (185/135 lb)
22 Bar Over Burpees
22 Hang Power Cleans
(185/135 lb)
22 Chest-to-Bar Pull-Ups
9 Strict Pull-Ups
11 Strict Toes-to-Bars
1600 meter Run
wodwell.com/wod/payton-
salzman
“POLAR BEAR, I
SWEAR”
5 Rounds for Time 5 Bear
Complexes (135/95 lb)
30 ft Dumbbell Bear Walk
(2 x 30/20 lb)
200 meter Run
One "Bear Complex"
consists of 1 Power Clean,
1 Front Squat, 1 Push
Press, 1 Back Squat, 1
Push Press.
wodwell.com/wod/polar-bear-
swear
“PR FOR PAT”
AMRAP in 20 minutes 6
Power Cleans (185/135 lb)
12 Burpees
14 Toes-to-Bars
50 foot Handstand Walk
wodwell.com/wod/pr-for-pat
page 117 of 193
50 Dumbbell Swings wodwell.com/wod/mlk
Use one pair of dumbbells
throughout (pick your own “MODIFIED
weight) CINDY”
10 Rounds For Time 1-2-3-
This workout was originally
4-5-6-7-8-9-10 Clean-and-
intended to be a "choose
Jerks (155/105 lb)
your own weight"
5 Pull-Ups
adventure. If you're looking
10 Push-Ups
for an Rx weight consider
15 Air Squats
35/25 lb.
Perform one clean-and-jerk
wodwell.com/wod/painstorm-xv
followed by round of
"Cindy" (5 pull-ups, 10
push-ups, 15 air squats)
“PAINSTORM
followed by 2 clean-and-
XXVI” jerks. Repeat, adding
For Total Reps in 39 another clean-and-jerk
minutes Tabata Thrusters each round.
(95/65 lb)
1 minute Rest wodwell.com/wod/modified-cindy
Tabata Pull-Ups
1 minute Rest
Tabata Cleans (135/95 lb) “MOVES LIKE
1 minute Rest JAGGER”
Tabata Ring Dips AMRAP With a Partner in
1 minute Rest
10 minutes Partner 1:
Tabata Deadlifts (200/150 10 Hand Release Deadlifts
lb) (225/155 lb)
1 minute Rest
10 Box Jumps (30/24 in)
Tabata Handstand Push-
Ups Partner 2:
1 minute Rest Kettlebell Hold in Bottom of
Tabata Kettlebell Swings Squat (53/35 lb)
(1.5/1 pood)
1 minute Rest Alternate each round.
Tabata Row
Buy-In: 50 Goblet Lunges
Perform 8 different Tabata
1057 BENCHMARK
WODS
July 26, 2018
“QUARTER
GONE BAD”
5 Rounds For Total Reps in
18 minutes 15 seconds
Thrusters (135/95 lb)
45 seconds Rest
15 seconds Weighted Pull-
Up (50/30 lb)
45 seconds Rest
15 seconds Burpees
45 seconds Rest
Each round is 3 minutes.
The clock does not reset or
stop between exercises.
Move from each of three
stations after 15 seconds
of work and 45 seconds of
rest. On call of "rotate",
the athletes must move to
next station immediately
for best score. One point is
given for each rep.
wodwell.com/wod/quarter-gone-
bad
“RILEY
KATHERYN”
AMRAP in 14 minutes 2 80
ft Shuttle Sprints (out and
back)
11 Kettlebell Swings (53/35
lb)
3 Power Cleans (185/135
lb)
9 Dumbbell Shoulder-to-
Overheads (2 x 35/20 lb)
page 118 of 193
intervals (each comprised
of eight rounds of 20
seconds of work followed
by 10 seconds of rest),
each followed by 1 minute
of rest. Tabata score for
each movement is the
lowest number of reps
performed in any of the
eight intervals (for the row
1 calorie = 1 rep). Total
score is the sum of all 8
Tabata scores.
wodwell.com/wod/painstorm-xxvi
“PEARL
HARBOR
12.7.41”
For Time 12 Ring Dips
7 Power Cleans (165/105
lb)
41 Double Unders
12 Ring Dips
7 Back Squats (165/105 lb)
41 Double Unders
12 Ring Dips
7 Shoulder-to-Overheads
(165/105 lb)
41 Double Unders
wodwell.com/wod/pearl-harbor-
12-7-41
“POPEYE”
AMRAP in 20 minutes 5
Chest-to-Bar Pull-Ups
(53/35 lb)
For the buy-in one partner
must work at a time.
Partition the work between
partners as needed. Team
must complete 50 total
lunges. While partner 1 is
working to complete a full
round of deadlifts and box
jumps, partner 2 is holding
a kettlebell in the bottom
of the squat. Partner 1
cannot begin deadlifts until
partner 2 is in the bottom
of the squat. After partner
1 completes 10 deadlifts
and 10 box jumps, partners
switch positions. Partner 1
must pass the kettlebell to
partner 2. Hand release
deadlifts require that the
hands be released from the
barbell at the bottom of
the lift when the bumpers
have touched the
floor. Bars must not be
dropped from the waist. A
complete rep occurs when
the bar is lifted from the
floor using both hands, the
athlete has demonstrated
full hip extension and
shoulders are behind the
bar and the bar is then
returned to the floor and
hands released from the
bar when the bumpers
touch the floor.
1057 BENCHMARK
WODS
July 26, 2018

30 Air Squats 10 Wall Balls (20/14 lbs) wodwell.com/wod/moves-like-

jagger
15 Kettlebell Swings (1.5/1
wodwell.com/wod/riley-katheryn pood)

wodwell.com/wod/popeye “NAPALM”
“ROYAL 2 Rounds for Time 10 Bar
MARINES Muscle-Ups
BIRTHDAY” “PROBATIO” 20 Bar Facing Burpees
For Max Reps in 31 30 Deadlifts (225/155 lb)
AMRAP in 25 minutes 1 40 Wall Ball Shots (30/20
minutes 0:00-5:00
Rope Climb (4.5 meters) lb)
Max Burpee Box Jump-
6 Pull-Ups
Overs (24/20 in)
6 Front Squats (60/40 kg) wodwell.com/wod/napalm
4 Shoulder-to-Overheads
Rest 5 minutes
(60/40 kg)

10:00-14:00
“NAUTICAL
wodwell.com/wod/royal-marines-
birthday Max 10 meter Shuttle Runs NANCY”
5 Rounds for Time 400
Rest 4 minutes meter Row
“SAGE AT 20” 15 Overhead Squats (95/65
18:00-22:00 lb)
AMRAP in 20 minutes 20
Max Power Cleans
Thrusters (135/95 lb)
(155/105 lb) wodwell.com/wod/nautical-nancy
20 Pull-ups
20 Burpees
Rest 3 minutes
wodwell.com/wod/sage-20
“OGAR”
25:00-28:00 AMRAP in 14 minutes 3
Max Wall Ball Shots (20/14 Snatches (135/95 lb)
“SATAN’S lb) 1 Muscle-Up
WHISKERS” 12 Wall Balls (20/14 lb)
Rest 2 minutes
3 Rounds for Time 10
wodwell.com/wod/ogar
Chest-to-Bar Pull-Ups 30:00-31:00
10 Front Squats (165/115 Max Unbroken Pull-Ups
lb) (single attempt) “ONE BAR,
10 Burpees
THREE GIRLS”
With a running clock
Front squats taken from complete the first AMRAP. 21-15-9 Reps for Time
the ground. After each AMRAP, rest the Thrusters (135/95 lb)
same amount of time Pull-Ups

page 119 of 193

1057 BENCHMARK
WODS
July 26, 2018
wodwell.com/wod/satans-
whiskers
“SEAN SUITER”
6 Rounds for Time (with a
Partner) 11 Clean-and-Jerks
(135/95 lb)
16 Bar-Over Burpees
17 Box Jumps (24/20 in)
wodwell.com/wod/sean-suiter
“SNAKE BITE”
21-15-9 Reps for Time
Squat Snatches (95/65 lb)
Chest-to-Bar Pull-Ups
Strategy: While many
athletes are capable of
completing the round of 21
unbroken or close to
unbroken, doing so can
lead to a major drop off in
rounds 2 and 3.
Intelligently breaking up
the first round similar to
how they would the round
of 15 will lead to
consistency across all sets.
Some possible rep
schemes for the round of
21 are 7-7-7 / 9-7-5 / 6-5-4-
3-2-1. This approach
should allow individuals to
better get through the
round of 15 to come.
Athletes can break the
rounds of 15 and 9 into 2-3
page 120 of 193
worked, then head straight
into the next AMRAP.
(Work 5 minutes, rest 5
minutes, work 4 minutes
rest 4 minutes, etc.)
wodwell.com/wod/probatio
“RECOVERY
DAY”
3 Rounds, For Calories in
34 minutes 2 minutes Air
Bike
2 minutes Rest
2 minutes Row
2 minutes Rest
2 minutes SkiErg
2 minutes Rest
One calorie equals one rep.
Score is total calories.
wodwell.com/wod/recovery-day
“RIP IT FOR
RUP”
For Time 55 Double Unders
Then:
1-2-3-4-5-6-7-8-9-10 Reps
of:
Deadlifts (225/155 lb)
Over-the-Bar Burpees
Then, 55 Double Unders
wodwell.com/wod/rip-it-for-rup
Squat Cleans (135/95 lb)
Ring Dips
Deadlifts (135/95 lb)
Handstand Push-Ups
Use the same weight for all
barbell movements.
wodwell.com/wod/one-bar-three-
girls
“OPTIMUS
PRIME”
AMRAP in 7 minutes Wall
Ball Shots (20/14 lb)
5 Deadlifts (225/155 lb) at
the top of each minute
Workout starts with wall
ball shots. At the top of
each minute, starting at
1:00, complete 5 deadlifts,
then resume wall ball
shots. The total score will
be the number of wall ball
shots completed and
deadlifts completed.
wodwell.com/wod/optimus-prime
“PAINSTORM
XII”
For Time 400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
1057 BENCHMARK
WODS
July 26, 2018

sets based on how they are 50 Shoulder Presses

feeling. For athletes who “RUN AND GET 50 Push Presses
are overhead squatting, FRAN” 50 Push Jerks
the goal will be to For Time 400 meter Run 400 meter Run
complete those repetitions 21 Thrusters (40/30 kg) 50 Hang Power Cleans
close to unbroken. It is ok 21 Pull-Ups 50 Hang Power Snatches
if they need to break the 400 meter Run
power snatches a little 400 meter Run
more to accomplish that 15 Thrusters (40/30 kg) Perform all barbell
goal. Scaling: These 15 Pull-Ups movements with an
options replace the squat olympic bar only (45/35 lb).
snatch and chest to bar 400 meter Run Run without the bar.
pull-ups: Option B: For 9 Thrusters (40/30 kg)
Time: 15-12-9 Power 9 Pull-Ups wodwell.com/wod/painstorm-xii
Snatch (95/65) Overhead
Squats (95/65) Pull-ups wodwell.com/wod/run-get-fran
Option C: For Time: 15- “PAINSTORM
12-9 Power Snatch (75/55) XXI”
Overhead Squats (75/55) “SAN FRAN For time 30 Burpees
Pull-ups CRIPPLER” 30 Deadlifts
For Time 30 Back Squats 30 Burpees
wodwell.com/wod/snake-bite
(bodyweight) 30 Cleans
1,000 meter Row 30 Burpees
30 Strict Presses
“SONNY”
Back squats are from a 30 Burpees
3 Rounds for Time 400 rack 30 Push Presses
meter Run 30 Burpees
16 Wall Ball Shots (9/6 kg) wodwell.com/wod/san-fran- 30 Jerks
12 Push-Ups crippler 30 Burpees
14 Burpees 30 Swings
30 Burpees
wodwell.com/wod/sonny “SCHLITZ” 30 Sumo Deadlift HIgh-
4 Rounds for Time 400 Pulls
meter Run 30 Burpees
“STANKY LEGS” 30 Snatches (Left Hand)
4 Muscle-Ups
3 Rounds for Time 535 40 Double-Unders 30 Burpees
meter Run 30 Snatches (Right Hand)
15 Overhead Squats wodwell.com/wod/schlitz 30 Burpees
(135/95 lbs) 30 Man Makers

page 121 of 193

1057 BENCHMARK
WODS
July 26, 2018
wodwell.com/wod/stanky-legs
“STEVIE”
For Time 31 Kettlebell
Swings (72/56 lb)
31 Wall Ball Shots (20/14
lb)
31 Overhead Squats (95/65
lb)
31 Burpees
31 Lunges
31 Push Jerks (95/65 lb)
31 Knees-to-Elbows
31 Box Jumps (24/20 in)
31 Hang Cleans (95/65 lb)
31 Sit-Ups
31 Double-Unders
31 Deadlifts (185/135 lb)
For each movement all 31
reps must be unbroken. If
you fail to do all 31 reps
unbroken, start back at rep
#1 for that movement.
Rest only between
movements. Scale as
needed. To be considered
unbroken if an object starts
on the ground it can’t
touch the ground again
until the 31st rep is
complete. For barbell
movements (overhead
squats and push jerks) the
bar may rest on the
shoulders. For bodyweight
movements like box jumps
and burpees, athlete must
keep moving.
page 122 of 193
“SERENE”
For Time 1,000 meter Row
Then 4 Rounds of:
8 Front Squats (185/135 lb)
4 Shoulder-to-Overhead
(185/135 lb)
15 Pull-Ups
Then:
43 Burpees
1 mile Run
wodwell.com/wod/serene
“SNEAK
ATTACK”
10 Rounds for Time 10
Thrusters (95/65 lb)
10 Bar Over Burpees
10 calorie Assault Air Bike
wodwell.com/wod/sneak-attack
“SPEAL VS.
DUTCH”
For Time 10 Thrusters
(135/95 lb)
50 Double-Unders
8 Thrusters (135/95 lb)
40 Double-Unders
6 Thrusters (135/95 lb)
30 Double-Unders
4 Thrusters (135/95 lb)
20 Double-Unders
2 Thrusters (135/95 lb)
Use the same pair of
dumbbells throughout.
Originally the WOD was
designed as "choose your
own weight." If you're
looking for an Rx weight
consider 55/35 lb.
wodwell.com/wod/painstorm-xxi
“PANIC
BREATHING”
For Time (with a Partner)
500-400-300-200-100
meter Row (x2)
Partner Kettlebell Rack
Hold (24/16 kg)
5 Burpee penalty for each
drop of kettlebells
With a running clock rows
will be performed
alternating between
teammates, as time trials
for each distance: 500/500,
400/400, 300/300,
200/200, 100/100. Every
row is to be performed at
maximum intensity while
the other partner "rests"
with two kettlebells in rack
position. The "resting"
partner will rack the bells
at the beginning of their
partner’s row and will
unrack them at the end of
the row. Unracking of
kettlebells before the end
1057 BENCHMARK
WODS
July 26, 2018
wodwell.com/wod/stevie
“SURFER ON
ACID”
3 Rounds for Time 400
meter Run
21 Burpees
Strategy: Max sustainable
pace is the fastest pace an
athlete feel they could hold
for all three rounds without
slowing down while taking
into account the added
burpees. This movement
can also be approached in
a similar fashion to the
runs. What is the fastest
pace I can hold here
without slowing down?
Athletes can look at the
time on the clock when
they exit the gym after the
first round to give them a
target split to try and
replicate for the following
two. The second round will
likely be the most difficult,
so buckling down there
both physically and
mentally will be important.
wodwell.com/wod/surfer-on-acid
“TABATA FIGHT
GONE BAD”
With a Running Clock in 20
page 123 of 193
10 Double-Unders
wodwell.com/wod/speal-vs-dutch
“STANLEY”
For Time 50 Deadlifts
(Bodyweight)
50 Incline Push-Ups (24/20
in)
50 Box Jumps (24/20 in)
1 mile Run
Perform incline push-ups
with feet on top of a box,
hands on the floor.
wodwell.com/wod/stanley
“STRUNG-OUT,
BACKWARDS,
AND UPSIDE-
DOWN FRAN”
For Time 1200 meter Run
9 Pull-Ups
9 Thrusters (95/65 lb)
800 meter Run
15 Pull-Ups
15 Thrusters (95/65 lb)
400 meter Run
21 Pull-Ups
21 Thrusters (95/65 lb)
wodwell.com/wod/strung-
backwards-upside-fran
of the row results in a 5
synchronized burpee
penalty for every offense,
to be paid at the end of the
workout.
wodwell.com/wod/panic-
breathing
“PILCHUCK”
6 Rounds For Time 10
Front Squats (225/155 lb)
24 Kettlebell Swings (2/1.5
pood)
14 Burpee Box Jump Overs
(24/20 in)
wodwell.com/wod/pilchuck
“POWER UP 4
MITO”
AMRAP in 20 minutes 20
Wall Ball Shots (9/6 kg)
20 Shoulder-to-Overhead
(60/40 kg)
20 Kettlebell Swings (32/24
kg)
20 Hand-Release Push-Ups
20 Sit-Ups
5 Burpees at the top of
each minute
Start with 5 burpees, then
20 wall ball shots, etc.
Continue the AMRAP until
1:00, then perform 5
burpees. Resume the
1057 BENCHMARK
WODS
July 26, 2018
minutes Tabata Wall Ball
(20/14 lbs) (10/9 ft)
Tabata Sumo Deadlift
High-Pull (75/55 lb)
Tabata Box Jump (20 in)
Tabata Push-Press (75/55
lb)
Tabata Row (for calories)
Tabata (20 secs on and 10
secs off, for 8 intervals) of
each movement - for a
total of 40 intervals.
Complete the Wall Ball
intervals before moving on
to the Sumo Deadlift High-
Pulls, etc. Each movement
is scored by the lowest
number of reps (or calories
on the rower) in each of
the 8 intervals. Final score
is the total of the scores for
each of the 5 movements.
wodwell.com/wod/tabata-fight-
gone-bad
“TACO44”
For Time 44 Air Squats
44
Deadlift+Clean+Thruster
(2 x 16/12 kg)
44 Burpees
For the
Deadlift+Clean+Thruster
complex, athlete must
start with two kettlebells
on the ground, deadlift
page 124 of 193
“SWOLE-TEL”
Four Parts in 12 minutes
EMOM 3 minutes:
15 Dumbbell Rows (2x30
lb)
10 Push-Ups
EMOM 3 minutes:
10 Dumbbell Rows (2x40
lb)
10 Push-Ups
EMOM 3 minutes:
5 Dumbbell Rows (2x45 lb)
10 Push-Ups
Then, AMRAP in 3 minutes:
Dumbbell Rows (2x30 lb)
Perform the entire workout
with a running clock. No
rest between sections.
Score is total number of
dumbbell rows completed
in the final 3-minute
AMRAP section of the
workout.
wodwell.com/wod/swole-tel
“TABATA
SOMETHING
ELSE”
With a Running Clock in 16
minutes Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
AMRAP where you left off.
Do 5 burpees again each
minute until the 20
minutes is complete. Score
is total reps completed,
including burpees.
wodwell.com/wod/power-up-mito
“PUKIE
BREWSTER”
For Time 150 Burpees
wodwell.com/wod/pukie-brewster
“RHODRI”
For Time (in a Team of 3) 5
Rounds Of:
33 Power Cleans (80/60 kg)
12 Tire Flips
420 meter Team Run
Then:
129 Burpees
One partner works at a
time. Break up the work as
needed (except for the run,
which is done together).
wodwell.com/wod/rhodri
“ROSA”
5 Rounds for Time 10
Handstand Push-Ups
400 meter Run
1057 BENCHMARK
WODS
July 26, 2018
both finishing in a standing
hang position, then lower
the kettlebells to the
ground once more, then
explosively clean both
kettlebells to a standing
front rack position, then
perform a full squat
thruster finishing with both
kettlebells overhead. The
full complex must be
completed unbroken to
count as a single
repetition.
wodwell.com/wod/taco44
“TEAM 1776”
For Time (in a Team of
Three) Kettlebell Swings
(53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press
(45/35 lb)
As a team, complete a
total of 1776 reps of all
movements, in any order.
Multiple partners may work
page 125 of 193
Tabata Air Squats wodwell.com/wod/rosa
Perform a Tabata Interval
(eight rounds of 20 “RYAN
seconds of work and 10 MURAMOTO”
seconds of rest) for each
AMRAP (with a Partner) in
movement - for a total of
34 minutes 100 Burpee
32 intervals. The first 8
Box Jump-Overs (24/20 in)
intervals are pull-ups, the
800 meter Run
second 8 are push-ups, the
100 Wall Ball Shots (30/20
third 8 intervals are sit-
lb)
ups, and the last 8
800 meter Run
intervals are squats. There
200 Double Unders (100
is no additional rest
each)
between movements.
800 meter Run
Score is the total reps
performed in all of the One partner works while
intervals. the other rests. Partition
the work as needed,
wodwell.com/wod/tabata-
except for the run (both
something-else
athletes run together). For
the double-unders, each
partner must complete 100
“TAG, YOU’RE
total.
IT!”
AMRAP (with a Partner) in wodwell.com/wod/ryan-
20 minutes 500 meter Run muramoto
10 Pull-Ups
10 Toes-to-Bars
10 Overhead Walking “SANGRE 1.4”
Lunges (45/35 lb barbell) Four AMRAPs in 36 minutes
AMRAP in 4 minutes:
Partner A runs 500 meters Burpees
while Partner B completes
as many rounds as 2 minutes Rest
possible (AMRAP) of 10
pull-ups, 10 toes-to-bar, 10 Then, AMRAP in 6 minutes:
overhead walking lunges. Alternating Kneeling
When Partner A returns Presses (2 x 16/12 kg)
from the run, partners tag
1057 BENCHMARK
WODS
July 26, 2018
at a time, but everyone
must work together on the
same movement and move
to the next one together.
The only requirements are
that the team not complete
more than 200 reps of any
one movement, and each
team member must
complete at least 10 reps
of each movement.
wodwell.com/wod/1776-team
“THANKSGIVING
SAMPLER
PLATTER”
For Time 5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings
Then, 3 Rounds of:
15 Box Jumps
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls
30 Sit-Ups
Then, 1 Round of:
50 Burpees
wodwell.com/wod/thanksgiving-
page 126 of 193
and switch places.
wodwell.com/wod/tag-youre-it
“TEAM
HALLOWEEN”
For Time (with a Partner)
75 Lateral Pumpkin Jumps
50 Pumpkin Push Presses
100 Pumpkin Goblet
Squats
50 Pumpkin Box Jumps (20
in)
75 Pumpkin Squat Cleans
Use a medicine ball (20/14
lb) as your pumpkin
Break up the work as
needed between partners.
Working partner must have
the "pumpkin." After the
lateral jumps there's a 5-
burpee penalty for both
partners each time the
"pumpkin" touches the
ground before the workout
is finished.
wodwell.com/wod/team-
halloween
“THANKSGIVING
WITH THE
GIRLS”
For Time Angie's House
20 Pull-Ups
2 minutes Rest
Then, AMRAP in 16
minutes:
4 Gorilla Cleans (2 x 16/12
kg)
4 Front Squats (2 x 16/12
kg)
4 Clean-and-Jerks (2 x
16/12 kg)
2 minutes Rest
Then, AMRAP in 4 minutes:
Burpees
* If athlete breaks during a
round, perform 10 Push-
Ups
With a running clock
perform all four AMRAPs.
Athlete must perform at
least the same number of
burpees in the last AMRAP
as in the first. Otherwise
penalty is 4x the difference
(for example: 50 burpees
in the first AMRAP, but only
45 burpees in the last
AMRAP; penalty is 4x5 =
20 extra burpees). In the
third AMRAP, penalty for
breaking at any time
during the cleans, front
squats and clean-and-jerks
is 10 push-ups. Penalty
reps do not count toward
the total score.
1057 BENCHMARK
WODS
July 26, 2018

sampler-platter 20 Push-Ups wodwell.com/wod/sangre-1-4

20 Sit-Ups
20 Air Squats
“THE 29” “SCOTTY”
4 Rounds for Time 29 Helen's House AMRAP in 11 minutes 5
Kettlebell Swings (1.5/1 400 meter Run Deadlifts (315/205 lb)
pood) 21 Kettlebell Swings (53/35 18 Wall Ball Shots (20/14
29 Sit-Ups lb) lb)
29 Box Jumps (24/20 in) 12 Pull-Ups 17 Bar Over Burpees
29 Knees-to-Elbows
29 Burpees Fran's House wodwell.com/wod/scotty
15 Thrusters (95/65 lb)
wodwell.com/wod/the-29
Nancy's House “SEVEN DEADLY
400 meter Run SINS”
“THE ADMIRAL” 15 Overhead Squats (95/65
For Time 10 Chest-to-Bar
3 Rounds for Time 20 lb)
Pull-Ups
Burpee Pull-Ups 20 Toes-to-Bars
20 Front Squats (155/105 Grace/Isabel's House
30 Deadlifts (185/135 lb)
lb) 20 Ground-To-Overheads
100 Double-Unders
20 Box Jumps (24/20 in) (95/65 lb)
30 Box Jumps (24/20 in)
20 Burpees
wodwell.com/wod/the-admiral Kelly's House
10 Cleans (185/135 lb)
400 meter Run
30 Box Jumps (24/20 in) wodwell.com/wod/seven-deadly-
“THE BIG 30 Wall Balls (20/14 lb) sins
NASTY”
With a running clock
AMRAP in 30 minutes 150 complete all five named “SNEAKY
meter Run parts of the workout, with
20 Box Step-Ups (24/20 in) ANNA”
no rest in between.
20 Walking Lunges AMRAP in 20 minutes 4
75 meter Run wodwell.com/wod/thanksgiving- Double Kettlebell Hang
10 Broad-Jumps with-the-girls Snatches (2 x 16/12 kg)
10 Push-Ups 4 Burpees
150 meter Run 4 Double Kettlebell
10 Burpees “THE 300 (GYM Deadlifts (2 x 16/12 kg)
20 Box Tricep Dips (24/20 JONES)” (between the feet)
in)
For Time 25 Pull-Ups
Nurpees (or no-push-up
50 Deadlifts (135/95 lb)

page 127 of 193

1057 BENCHMARK
WODS
July 26, 2018
wodwell.com/wod/the-big-nasty
“THE CRIPPLER”
For Time 30 Back Squats
(225/155 lb)
1 mile Run
wodwell.com/wod/crippler
“THE FAUCET”
10 Rounds for Time (with a
Partner) 4 Legless Rope
Climbs
12 D-Ball Over Shoulders
(150/100 lb)
24 Burpee Box Jumps
(24/20 in)
One partner works at a
time. Share the work as
needed. Complete all rope
climbs before moving on to
D-Balls, etc.
wodwell.com/wod/the-faucet
“THE GRINCH”
3 Rounds For Time 1
Snatch Balance (315/205
lbs)
2 Back Tucks
3 Cleans (315/205 lbs)
4 Freestanding Handstand
Push-Ups
A back tuck is also known
as a backflip and, like all
page 128 of 193
50 Push-Ups
50 Box Jumps (24/20 in)
50 Floor Wipers (135/95 lb)
(one count)
50 Kettlebell Clean-and-
Press (1/.75 Pood)
(alternating)
25 Pull-Ups
The entire workout is 300
reps.
wodwell.com/wod/the-300
“THE ANGRY
MEXICAN”
AMRAP in 20 minutes 5
Box Jumps (30/24 in)
5 Handstand Push-Ups
5 Power Cleans (135/95 lb)
5 Single Right Arm
Kettlebell Thrusters (1.5/1
pood)
5 Single Left Arm Kettlebell
Thrusters (1.5/1 pood)
wodwell.com/wod/the-angry-
mexican
“THE CHIEF”
Five 3-minute AMRAPs in
19 minutes AMRAP in 3
minutes
3 Power Cleans (135/95
lbs)
6 Push-Ups
9 Air Squats
burpees) are burpees
without the push-up. In this
workout neither a jump nor
an overhead clap is
required, either. Merely
drop to plank, pop the hips
up and jump the feet back
to the hands and stand
back up fully for one
repetition. For the
deadlifts, both kettlebells
must start and end on the
ground between the
athlete's feet.
wodwell.com/wod/sneaky-anna
“SQT”
3 Rounds for Time 10
Ground-to-Overhead
(95/65 lbs)
200 yard Shuttle Sprint (50
yards there and back,
twice)
wodwell.com/wod/sqt
“STEVENSONST
RONG”
AMRAP in 8 minutes 20
seconds 4 Hang Power
Cleans (185/125 lb)
14 Burpees
84 Wall Ball Shots (20/14
lb)
wodwell.com/wod/stevensonstro
1057 BENCHMARK
WODS
July 26, 2018

movements, may be Then Rest 1 minute ng

scaled.
Repeat 5 times
wodwell.com/wod/the-grinch “SUGAR
Complete as many DADDY”
rounds as possible
For Time 21-15-9 Deadlifts
“THE LONGEST (AMRAP) in 3 minutes, then
(225/155 lb)
MILE” rest 1 minute. Start each
400 meter Run
3-minute cycle where you
4 Rounds for Time 10
left off on the previous Run 400 meters after
Burpees
cycle. Repeat for a total of completing each round of
100 meter Run
5 cycles. Count total deadlifts. For example: 21
10 Air Squats
rounds and reps Deadlifts, followed by a
100 meter Run
completed. 400 meter run. 15 deadlift
10 Push-Ups
100 meter Run followed by a 400 meter
wodwell.com/wod/the-chief
10 Sit-Ups run. 9 deadlifts followed by
100 meter Run a 400 meter run.
“THE DEEP wodwell.com/wod/sugar-daddy
wodwell.com/wod/longest-mile
END”
3 Rounds for Time 500
“THE TRIPLET” meter Run “TABATA
AMRAP in 10 minutes 6 5 Squat Cleans BARBELL”
Squat Cleans (120/65 lb) (Bodyweight) With a Running Clock in 19
12 Pull-Ups 10 Burpees minutes Tabata Deadlift
12 Double Unders 20 Deadlifts (Bodyweight) (185/135 lb)
Tabata Hang Power Clean
wodwell.com/wod/triplet wodwell.com/wod/the-deep-end
(135/95 lb)
Tabata Front Squat (85/65
lb)
“TOP GUN” “THE FEARLESS
Tabata Push Press (65/45
For Time 20 Thrusters 14” lb)
(135/95 lb) 3 Rounds for Time 12
20 Sumo Deadlift High- Handstand Push-Ups 1 minute Rest between
Pulls (135/95 lb) 2 400 meter Runs exercises
20 Push Jerks (135/95 lb) 15 Bar Over Burpees
20 Overhead Squats 14 Overhead Squats (95/65 Tabata (20 secs on and 10
(135/95 lb) lb) secs off, for 8 intervals) of
20 Front Squats (135/95 lb) each movement - for a

page 129 of 193

1057 BENCHMARK
WODS
July 26, 2018
4 Burpees at the top of
each minute
Do 4 burpees every
minute, including at the
start of the WOD, before
continuing the barbell
work. Athlete is allowed to
move to the next barbell
skill once an he/she has
completed all 20 reps of
the previous barbell
movement. If the minute
clock beeps during a
repetition the athlete will
complete their rep and
then start their 4 burpees.
wodwell.com/wod/top-gun
“TWINS”
For Time 2 Rounds of:
750 meter Row
20 Handstand Push-ups
Then, 2 Rounds of:
20 Thrusters (115/75 lb)
20 L-Pull-ups
Complete two rounds of
each couplet for time.
wodwell.com/wod/twins
“VALENTINE’S
DAY (BRIER
page 130 of 193
The "2 400 meter Runs"
are written this way for the
significance of the date
(December 2), but may be
run as a single 800 meter
distance.
wodwell.com/wod/the-fearless-14
“THE HATEFUL
EIGHT”
8 Rounds for Time 8 Push-
Ups
8 GHD Sit-Ups
8 Air Squats
8 Pull-Ups
8 Deadlifts (95/65 lb)
8 Hang Power Cleans
(95/65 lb)
8 Shoulder-to-Overheads
(95/65 lb)
8 calorie Row
wodwell.com/wod/the-hateful-
eight
“THE QUICK
AND THE DEAD”
For Time 3-9-15-21-15-9-3
Deadlifts (205/145 lb)
Box Jumps (24/20 in)
wodwell.com/wod/quick-dead
“THREE WISE
total of 32 intervals. Score
is total number of reps
completed in all intervals.
wodwell.com/wod/tabata-barbell
“TABATA THIS”
With a Running Clock in 24
minutes Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
1 minute Rest between
each Tabata
Perform a Tabata interfal
(eight rounds of 20
seconds of work and 10
seconds of rest) of each
movement – for a total of
40 intervals. Each Tabata
is followed by 1 minute of
rest. Score for each
movement is the lowest
number of reps (or calories
on the rower) performed in
any of the eight intervals.
Total score is sum of the
lowest score for each
movement.
wodwell.com/wod/tabata-this
“TALL DAN”
AMRAP in 12 minutes Buy-
In:
1057 BENCHMARK
WODS
July 26, 2018
CREEK)”
For Time 30 Partner
Burpees
100 Wall Ball Shots (20/14
lb)
100 Pull-Ups
200 Double-Unders
4 Rope Climbs (20 ft)
Then, 4 Rounds of:
15 Thrusters (45/35 lb)
15 Kettlebell Swings(53/35
lb)
15 Box Jumps (24/20 in)
After completing the first
portion move immediately
to the next without resting.
Partition the work between
partners as needed. For
the partner burpees, one
partner holds plank while
the other does a burpee
and jumps over the
planking partner.
wodwell.com/wod/valentines-
day-brier-creek
“VAN DAMME”
For Time 30 Snatches
(135/95 lb)
10 Muscle-Ups
30 Clean-and-Jerks (135/95
lb)
10 Muscle-Ups
30 Thrusters (135/95 lb)
10 Muscle-Ups
page 131 of 193
MEN”
Three AMRAPs in 16
minutes AMRAP in 4
minutes
5 Hang Squat Snatch
(135/95 lb)
10 Bar-Facing Burpees
Rest 2 minutes
Then, AMRAP in 4 minutes
10 Power Cleans (135/95
lb)
20 Pull-Ups
Rest 2 minutes
Then, 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
Wise," "Ben Wise," and
"Beau Wise") with a
running clock, including
the 2 minutes between
each part. Score is the
total number of reps
completed for all three
parts. Scaling Rx weights
are shown above The
"Scaled" version uses a
95/65 lb barbell The "Elite"
version uses a 185/135 lb
barbell
80 calorie Row
Then, AMRAP in remaining
time:
6 Deadlifts (315/255 lb)
29 Double-Unders
18 Wall Ball Shots (20/14
lb)
wodwell.com/wod/tall-dan
“TEST 3”
For Reps in 8 minutes
Tabata Air Squats
Rest 10 seconds, then:
Max Muscle Ups
Tabata is 20 seconds of
work followed by 10
seconds of rest for 8
intervals (4 minutes).
Tabata score is the least
number of reps performed
in any of the eight intervals
of squats. Rest 10 seconds
after the last squat
interval, then begin 4
minutes of muscle-ups.
Final score equals lowest
Tabata round score
multiplied by total
number of muscle-ups
completed.
wodwell.com/wod/test-3
1057 BENCHMARK
WODS
July 26, 2018
wodwell.com/wod/van-damme
“VICTORIA”
5 Rounds for Time 10
Thrusters (95/65 lb)
14 Box Jumps (24/20 in)
12 Sumo-Deadlift High-
Pulls (95/65 lb)
12 Burpees
27 Kettlebell Swings (1.5/1
pood)
wodwell.com/wod/victoria
“WEIGHTS FOR
WARRIORS”
For Time 3 mile Run
50 Burpee Pull-Ups
7 Clean-and-Jerks (155/105
lb)
40 Kettlebell Box Step-Ups
(2 x 1.5/1 pood)
8 Thrusters (125/85 lb)
wodwell.com/wod/weights-for-
warriors
“WHAT’S YOUR
GAME PLAN?”
For Load and Reps in 10
minutes From 0:00-8:00,
Establish a Max Weight for
the Complex:
2 Hang Squat Cleans
2 Shoulder-to-Overhead
page 132 of 193
wodwell.com/wod/three-wise-
men
“TRUE GRIT”
For Time 2,000 meter Row
At 1-minute mark, begin:
Death by Thrusters (95/65
lb)
With a running clock start
the row. At the 1-minute
mark get off the rower, do
one thruster, and resume
rowing until the 2-minute
mark. Do two thrusters,
row until the 3-minute
mark, do three thrusters,
etc. until the 2K row is
complete - or until you can
no longer continue.
wodwell.com/wod/true-grit
“ULTIMATE
WARRIOR”
21-15-9 Reps for Time
Thrusters (135/95 lb)
Bar Muscle-Ups
wodwell.com/wod/ultimate-
warrior
“VALENTINE’S
DAY (MALIBU)”
AMRAP (with a Partner) in
“THE 17TH”
AMRAP (with a Partner) in
17 minutes 17 Burpees
17 Front Squats (115/75 lb)
17 Deadlifts (115/75 lb)
wodwell.com/wod/the-17th
“THE 540”
For Time 50 Plate
Overhead Lunges (45/25
lb)
40 Pull-Ups
30 Thrusters (95/65 lb)
20 Burpees
10 Squat Cleans (135/95
lb)
Use any weighted object
for the overhead lunges,
such as a plate or a
dumbbell.
wodwell.com/wod/the-540
“THE BEN
ROGERS”
For Time 800 meter Run
50 Hang Power Cleans
(115/75 lb)
600 meter Run
30 Hang Power Cleans
(155/105 lb)
400 meter Run
10 Hang Power Cleans
(185/125 lb)
1057 BENCHMARK
WODS
July 26, 2018
Then from 8:00-10:00:
30 seconds Rest
90 seconds Max Bar
Muscle-Ups
Use the first eight minutes
to established the max
weight for the complex
(athlete may not drop the
bar until all four reps of the
complex are completed).
After the 8 minute cap rest
or transition to the muscle-
up bar in 30 seconds. Then
perform max bar muscle-
ups in 90 seconds. Muscle-
ups don't have to be
unbroken and may be done
in sets or in singles.
wodwell.com/wod/whats-game-
plan
“WZA CLIMB,
JUMP, WALK”
5 Rounds for Time 5-4-3-2-
1 Rope Climbs
50 Double-Unders
50 ft Handstand Walk
(4x12.5 ft unbroken
segments)
After each set of rope
climbs athlete must
complete the 50 double-
unders and 50 ft
handstand walk. If athlete
comes down from the
handstand walk before
page 133 of 193
15 minutes From 0:00- Use one barbell. Athlete
4:00: must change own weights.
Max Hand-Release Push-
Ups wodwell.com/wod/the-ben-rogers
Max Kettlebell Sumo
Deadlift High-Pulls (24/18
kg) “THE CHIEF IS
(alternate between DEAD”
movements, switch as Five AMRAPs in 24 minutes
desired) AMRAP in 4 minutes
3 Power Cleans (135/95 lb)
1 minute Rest 6 Push-Ups
9 Air Squats
From 5:00-8:00: 12 Deadlifts (135/95 lb)
Max Synchronized Air
Squats (partners grip 1 minute Rest, then Repeat
wrists) (5 times total)
1 minute Rest Complete as many rounds
as possible (AMRAP) in 4
From 9:00-11:00:
minutes, then rest 1
Partner A Max Row minute. Start each 4-
(calories) minute cycle where you
Partner B run 400 meters left off on the previous
cycle. Repeat for a total of
From 11:00-13:00: 5 cycles. Count total
Partner B Max Row rounds and reps
(calories) completed.
Partner A run 400 meters
wodwell.com/wod/the-chief-is-
Finally, from 13:00-15:00: dead
Max Pull-Ups (partners
alternate each minute)
“THE DUDE”
With a running clock 3 Rounds for Time 200
complete each section of meter Bucket Carry (70/45
the workout. Score for the lb)
team is total number of 12 Burpees
repetitions completed in 58 Air Squats
the 15 minutes of work. 800 meter Run
1057 BENCHMARK
WODS
July 26, 2018
finishing the 50 ft distance,
athlete must return to the
nearest 12.5 ft segment
marker (or the beginning if
no segment has been
completed yet).
wodwell.com/wod/climb-jump-
walk
“WZA TRIPLE
FINALE”
With a Running Clock in 12
minutes 400 meter Sprint
30 Squat Cleans (135/95
lb)
20/15 Ring Muscle-ups
With remaining time find a:
1 Rep Max Snatch
The 12-minute time cap is
for the entire workout.
Complete as much of the
run, cleans and muscle-ups
as possible (time cap 8
minutes) before moving on
to the snatch.
wodwell.com/wod/triple-finale
page 134 of 193
wodwell.com/wod/valentines- Cash-Out:
day-malibu
1 Pull-Up
The bucket carry (demo) is
“VEGAS an obstacle course style
REMEMBERED” challenge in which a
10 Rounds for Time 1 weighted bucket is carried
Clean-and-Jerk (115/75 lb) in front of the body for
distance. If you don't have
17 Burpees
a bucket use a d-ball or
Buy-In: other object.
58 seconds of Silence
wodwell.com/wod/the-dude
wodwell.com/wod/vegas-
remembered
“THE GHOST”
6 Rounds for Total Reps in
“VOLKSWAGEN” 23 minutes 1 minute of
21-15-9 Reps, For Time Rowing (for calories)
Bench Press (bodyweight) 1 minute of Burpees
Pull-Ups 1 minute of Double-Unders
1 minute Rest
wodwell.com/wod/volkswagen
Score is total reps after all
6 rounds, but the spirit of
“WESLEY’S the workout is to try for as
WOD” many reps as possible of
each exercise, not just
For Time (with a Partner)
total score.
Buy-In:
56 Box Jump-Overs (split wodwell.com/wod/ghost
with partner)
Then, 22 rounds of: “THE
5 Handstand Push-Ups
KIDMINATOR”
27 Double-Unders
3 Power Cleans (105/155 For Time 400 meter Run
lb) 1 Clean (100/70 kg)
30 Handstand Push-Ups
Cash-Out: 1 Clean (100/70 kg)
30 Wall Ball Shots (9/6 kg)
1057 BENCHMARK
WODS
July 26, 2018
1108 meter Run (together)
Partners may divide the
box jump-overs between
each other as needed. For
the next part of the
workout, one partner works
at a time. Partner A will
then perform one round
before Partner B performs
the next round. After the
end of the last round, the
team will perform the run
together.
wodwell.com/wod/wesleys-wod
“WZA ASSAULT
ON FRAN”
21-15-9 Reps for Time
Thrusters (115/85 lb)
Chest-to-Bar Pull-Ups
Assault Bike (calories)
wodwell.com/wod/assault-on-fran
“WZA
MONKEYING
AROUND”
For Time Monkey Bar
Traverse (18 ft)
30 Toes-to-Bar
150 meter Sandbag Carry
(180/120 lb)
Monkey Bar Traverse (18
ft)
20 Toes-to-Bar
page 135 of 193
1 Clean (100/70 kg)
100 Double-Unders
1 Clean (100/70 kg)
30 Pull-Ups
1 Clean (100/70 kg)
30 Kettlebell Swings (30/21
kg)
1 Clean (100/70 kg)
400 meter Run
Any type of clean is
acceptable (power or
full/squat clean).
wodwell.com/wod/the-kidminator
“THE
RECKONING”
For Time 1 mile Run
100 Body Blasters*
1 mile Run
*One Body Blaster consists
of one Burpee, one Pull-Up
then one Knees-to-Elbows.
wodwell.com/wod/reckoning
“TIGER BLOOD”
3 Rounds for Time 10
Clean-and-Jerks (135/95 lb)
400 meter Run
Strategy: In workouts that
last more than a few
minutes, pacing and
strategy does make a
significant difference in
1057 BENCHMARK
WODS
July 26, 2018

150 meter Sandbag Carry improving times. In roughly

(180/120 lb) a ten minute workout,
Monkey Bar Traverse (18 barbell strategies will
ft) differ, but one thing can
10 Toes-to-Bar remain the same. That is
150 meter Sandbag Carry limiting the amount of time
(180/120 lb) not moving. It is ok to do
singles on the barbell, but
wodwell.com/wod/monkeying- aim to complete a fast set
around of ten singles. If chipping
away at the barbell in sets,
make sure the time
“YVONNE” between sets is minimal.
For Time (with a Partner) This short rest also applies
76 Air Squats to transitions from the run
76 Dumbbell Push Presses to the barbell. On the runs,
(50/30 lb) athletes can move at a
76 AbMat Sit-Ups pace that allows them to
76 Wall Ball Shots (20/14 maintain their plan on the
lb) barbell once back inside.
76 Burpees With the workout ending
76 Medball Twists (20/14 on a run, look to make the
lb) last one the best effort of
76 Push-Ups the three.
76 Kettlebell Swings (53/35
lb) wodwell.com/wod/tiger-blood
76 Dumbbell Thrusters
(50/30 lb)
400 meter Run with “TUNNEL OF
Partner LOVE + ROSES
ARE RED”
Partition into any size sets,
but split the work evenly Two Parts (with a Partner)
between partners. (A) "Tunnel of Love," For
Time:
wodwell.com/wod/yvonne 1000 meter Row (Partner 2
Jumps Rope*)
*Switch every 500 meters;
For each jump rope break
both partners rest 15

page 136 of 193

1057 BENCHMARK
WODS
July 26, 2018

seconds (mandatory)

(B) "Roses are Red, Violets

are Blue...So are Medicine
Balls," AMRAP in 20
minutes of:
50 Partner Med Ball
Russian Twists (20 lb)
40 Partner Med Ball Sit-Ups
(20 lb)
30 Slam Balls (20 lb)
20 Wall Ball Shots (20 lb)

Use a single medicine ball

throughout

For Part A, start the row

and jump rope together
and switch each 500
meters. If partner jumping
rope breaks, rowing
partner must put down the
rower handle and both
partners wait 15 seconds
before resuming. For Part
B, use a single medicine
ball (or slam ball)
throughout. For the
Russian Twists, partners sit
back-to-back with feet
elevated off the floor and
rotate to hand the ball to
each other. Each hand off
is one rep. For partner sit-
ups, sit facing each other.
Partner must touch the ball
on the ground behind their
head, sit-up, then hand or
pass the ball to their
partner to complete one

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July 26, 2018

rep. For the slam balls and

wall balls, break up the
work as needed between
partners.

wodwell.com/wod/tunnel-love-
roses-red

“UP & OVER”

5 Rounds for Time 15
Deadlifts (155/105 lb)
10 Bar-Over Burpees
5 Power Cleans (155/105
lb)

wodwell.com/wod/up-over

“VALENTINE’S
DAY (REC
CENTER)”
For Time Complete the
following with one partner
working at a time.
Alternate as needed, but
do not share movements.

Partner 1:
50 Box Jumps (24/20 in)
50 Kettlebell Swings (55/35
lb)
50 AbMat Sit-Ups
50 Deadlifts (155/115 lb)
50 Burpees

Partner 2:
50 Pull-Ups
50 Overhead Lunges

page 138 of 193

1057 BENCHMARK
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July 26, 2018

(45/25 lb Plate)
50 Hand Release Push-Ups
50 Wall Ball Shots (20/14
lb)
50 Double-Unders

Buy-In and Cash-Out:

200 meter Partner Carry

For the chippers one

partner may work at a
time. Athletes start at the
tops of their respective
lists and work their ways
down. Both partners must
complete the 50 reps of
each movement before
either partner may
continue to their next
movement. No mixing and
matching movements is
allowed. For the partner
carry, athletes may carry
or be carried. Both
partners can switch off and
share the load or one
partner can be carried the
whole time.

wodwell.com/wod/valentines-
day-rec-center

“VEGAS
STRONG”
AMRAP (with a Partner) in
17 minutes 10 Ground-to-
Overheads (135/95 lb)
1x200 meter Partner Carry
58 Burpees Over Partner

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1057 BENCHMARK
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July 26, 2018

Break up the work between

partners as needed

wodwell.com/wod/vegas-strong

“WADE”
5 Rounds For Time 11 One-
Arm Dumbbell Power
Snatches (50/35 lb)
12 One-Arm Dumbbell
Thrusters (50/35 lb)
11 Weighted Pull-Ups
(50/35 lb dumbbell)

Alternate arms on each

snatch and thruster

wodwell.com/wod/wade

“WETTERLING”
AMRAP in 19 minutes 8
Burpee Box Jumps (24/20
in)
9 Power Cleans (95/65 lb)
11 calorie Row

wodwell.com/wod/wetterling

“WZA BEAUTY &

THE BEAST”
For Time (WOD 4) 30
Clean-and-Jerks (205/145
lb)

Then, (WOD 5) at the 6:00

mark:

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July 26, 2018

36 Strict Handstand Push-

Ups
36 Calorie Row
24 Axel Hang Power
Snatches (105/75 lb)
24 Bar-Facing Burpees
12 Overhead Squats
(205/145 lb)
12 Bar Muscle-ups

Part 1 ("Beauty") is Heavy

"Grace." Part 2 is "The
Beast." Athlete must
complete "Beauty" in
under 6:00 in order to
continue on to "The Beast."

wodwell.com/wod/beauty-the-
beast

“WZA TRI”
For Time Swim
Stand Up Paddleboard
Run

wodwell.com/wod/the-wza-tri

“ZEEBRUGGE
100”
For Time "Bamford"
2,270 meter Run
100 Burpees
100 Reverse Crunches
100 Air Squats
100 Push-Ups
2,270 meter Run

227 seconds Rest

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1057 BENCHMARK
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July 26, 2018

"Finch"
32 calorie Row
31 Clean and Presses (40
kg)
41 Deadlifts (60 kg)
60 Single-Arm Dumbbell
Snatches (10 kg)
31 Russian Kettlebell
Swings (24 kg)
32 x 20 meter Farmer Walk
Shuttles (2 x 20 kg)

wodwell.com/wod/zeebrugge-100

THE HEROES

“21 GUNS” “31 HEROES” “343”

AMRAP in 21 minutes 400 AMRAP (with a Partner) in
meter Run 31 minutes 8 Thrusters
21 Push-Ups (155/105 lb)
21 Box Jumps (24/20 in) 6 Rope Climbs (15 ft)
15 Burpees 11 Box Jumps (30/24 in)
9 Pull-Ups
Partner 1 performs the
wodwell.com/wod/21-guns workout listed above.
Partner 2 runs 400 meters
with a sandbag (45/25 lbs).
“3D When Partner 2 returns
REMEMBRANCE from the run, Partner 1 will
grab the sandbag, and
DAY”
begin their 400 meter run,
AMRAP in 18 minutes 11 while Partner 2 continues
Hang Power Snatches the workout where Partner
(35/25 kg) 1 left off.
11 Burpees
11 Thrusters (35/25 kg) wodwell.com/wod/31-heroes
For Time 100 Deadlifts
(135/95 lb)
100 Power Cleans (95/65)
100 Ground-to-Overheads
43 Burpees
Scaling: This workout
involves a high volume of
hip hinging, much of it
under load. Non-
competitive athletes may
reduce the weight and/or
number of repetitions.
wodwell.com/wod/343

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1057 BENCHMARK
WODS
July 26, 2018
11 Pull-Ups
At 11:00:
1 minute Rest in Silence
wodwell.com/wod/crossfit-3d-
remembrance-day
“ADAMBROWN”
2 Rounds For Time 24
Deadlifts (295/205 lb)
24 Box Jumps (24/20 in)
24 Wall Ball Shots (20/14
lb)
24 Bench Press (195/125
lb)
24 Box Jumps (24/20 in)
24 Wall Ball shots (20/14
lb)
24 Cleans (145/100 lb)
wodwell.com/wod/adambrown
“ALEXANDER”
5 Rounds for Time 31 Back
Squats (135/95 lb)
12 Power Cleans (185/135
lb)
wodwell.com/wod/alexander
“ANDY”
For Time 25 Thrusters
(115/85 lb)
50 Box Jumps (24/20 in)
75 Deadlifts (115/85 lb)
1.5 mile Run
page 143 of 193
“ADAM”
“ABBATE”
5 Rounds for Time 7 Chest-
For Time 1 mile Run
to-Bar Pull-Ups
21 Clean-and-Jerk (155/105
14 Kettlebell Swings (32/24
lb)
kg)
800 Meter Run
21 Wall Balls (9/6 kg)
21 Clean-and-Jerk (155/105
lb) wodwell.com/wod/adam
1 mile Run
wodwell.com/wod/abbate
“ALAN
CAMERON”
“ADRIAN” 21-15-9 Reps for Time
7 Rounds For Time 3 Overhead Squats (45/30
Forward Rolls kg)
5 Wall Climbs Handstand Push-Ups
7 Toes-to-Bar GHD Sit-Ups
9 Box Jumps (30 in)
wodwell.com/wod/alan-cameron
wodwell.com/wod/adrian
“ANDRE
“AMER” FLETCHER”
4 Rounds for Time 3 5 Rounds for Time 21
Deadlifts (65/45 lb)
Deadlifts (1.5 x
Bodyweight) 15 Cleans (85/65 lb)
6 Burpees 9 Push Presses (105/85 lb)
9 Box Jumps (24/20 in)
wodwell.com/wod/andre-fletcher
wodwell.com/wod/amer
“APLIN”
“ANTHONY 20 Rounds for Time 6 Strict
RASPA” Pull-Ups
20 Push-Ups
For Time 7,425 meter Row
9 Handstand Push-Ups
wodwell.com/wod/aplin
17 Hang Power Cleans
(135/95 lb)
1057 BENCHMARK
WODS
July 26, 2018
75 Deadlifts, (115/85 lb)
50 Box Jumps (24/20 in)
25 Thrusters (115/85 lb)
Wear a weight vest (20/14
lb)
wodwell.com/wod/andy
“APRIL 2ND”
For Time 38 Heel Claps
Then, 4 Rounds of:
400 meter Run
2 Rope Climbs
20 Burpee Box Jumps
(24/20 in)
6 Pull-Ups
Then:
1 mile Run
All with a weight vest
(20/14 lb)
"Heel claps" requires the
athlete to start hanging
from the bar with palms
both facing inward. Raise
both feet overhead, then
touch both heels together
over the bar. See "Heel
Clap" movement demo.
wodwell.com/wod/april-2nd
page 144 of 193
19 Pull-Ups
90 Sit-Ups “ARTIE”
145 Jumping Jacks AMRAP in 20 minutes 5
Pull-Ups
wodwell.com/wod/anthony-raspa 10 Push-Ups
15 Squats
5 Pull-Ups
“ARNIE” 10 Thrusters (95/65 lb)
For Time 21 Turkish Get-
Ups, Right Arm wodwell.com/wod/artie
50 Kettlebell Swings
21 Overhead Squats, Left
Arm “BADGER”
50 Kettlebell Swings 3 Round For Time 30 Squat
21 Overhead Squats, Right Cleans (95/65 lb)
Arm 30 Pull-Ups
50 Kettlebell Swings 800 meter Run
21 Turkish Get-Ups, Left
Arm wodwell.com/wod/badger
Use a single Kettlebell
(2/1.5 pood) “BATRA”
For Time Buy-In: 100
wodwell.com/wod/arnie Double-Unders
Then, 5 Round of:
“B-1” 20 Pull-Ups
3 Rounds for Time 400 15 Kettlebell Snatches
meter Run (20/12 kg)
21 Kettlebell Swings (1.5/1 10 Kettlebell Step-Up
pood) Presses (24/20 in, 20/12
15 Knees-to-Elbow kg)
9 Ring Dips 15 Kettlebell Snatches
(20/12 kg)
wodwell.com/wod/b-1 20 Ring Dips
Cash Out: 100 Double-
“BARRAZA” Unders
AMRAP in 18 minutes 200
For the Kettlebell Step-Up
1057 BENCHMARK
WODS
July 26, 2018
“ASHLEY BIRT”
11 Rounds for Time 29
meter Shuttle Run
10 Burpees
10 Sit-Ups
10 Thrusters (20/15 kg)
wodwell.com/wod/ashley-birt
“BAIRD VC MG”
AMRAP in 13 minutes 600
meter Run (2-minute cap)*
Then, 3 Rounds of:
1 minute Max Pull-Ups
1 minute Max Deadlifts
(90/70 kg)
1 minute Max Lateral
Burpees
1 minute Rest
*The run must be
completed each round, but
only up to 2 minutes are
allowed before the pull-up
time begins. If athlete
completes the run in under
two minutes, athlete may
do extra pull-ups (extra
reps count toward the total
score). If a run takes over 2
minutes, athlete gets less
time for the next
movement. For example, if
a run takes 2:30, athlete
has only 30 seconds
remaining for pull-ups. If a
run takes 3:10, athlete has
page 145 of 193
meter Run
9 Deadlift (275/185 lb)
6 Burpee Bar Muscle-Ups
wodwell.com/wod/barraza
“BECK SOLDO”
2 Rounds For Time 6 Squat
Clean Thrusters (135/95 lb)
8 Man-Makers (45/30 lb
dumbbells)
14 Toes-to-Bar Pull-ups
wodwell.com/wod/beck-soldo
“BIRCHALL”
For Time 100 Back Squats
(Bodyweight)
Perform 5 Burpees at the
top of each minute
Start with 5 burpees, then
begin the back squats.
Complete more 5 burpees
at the top of each minute
and repeat until 100 back
squats are complete.
wodwell.com/wod/birchall
“BONDY”
AMRAP in 20 minutes 6
Pull-Ups
11 Burpees
24 Sit-Ups
Press, athlete starts with
the kettlebell in the front
rack position, steps onto
the top of the box, then
presses the kettlebell
overhead with the arm
opposite of the leg that
stepped up, then steps
back down. When both feet
are back on the ground,
that completes one rep.
wodwell.com/wod/batra
“BELL”
3 Rounds for Time 21
Deadlifts (185/135 lb)
15 Pull-Ups
9 Front Squats (185/135 lb)
wodwell.com/wod/bell
“BLAKE”
4 Rounds For Time 100 ft
Overhead Walking Lunge
(45/35 lb plate)
30 Box Jumps (24/20 in)
20 Wall Balls Shots (20/14
lb, 10/9 ft)
10 Handstand Push-Ups
wodwell.com/wod/blake
“BOWEN”
3 Rounds For Time 800
meter Run
1057 BENCHMARK
WODS
July 26, 2018

no time for pull-ups and 50
seconds remaining for
deadlifts.
wodwell.com/wod/baird-vc-mg
Wear a weight vest (20/14
lb)
wodwell.com/wod/bondy
7 Deadlifts (275/185 lb)
10 Burpee Pull-Ups
14 Single Arm Kettlebell
Thrusters (1.5/1 pood)
20 Box Jumps (24/20 in)

“BRADLEY” For the kettlebell thrusters,

“BAZ”
AMRAP in 30 minutes 30
Double-Unders
8 Squat Cleans (155/110
lbs)
11 Hand Release Push-Ups
wodwell.com/wod/baz
“BIG SEXY”
5 Rounds For Time 6
Deadlifts (315/205 lb)
6 Burpees
5 Cleans (225/155 lb)
5 Chest-to-Bar Pull-Ups
4 Thrusters (155/115 lb)
4 Muscle-Ups
wodwell.com/wod/big-sexy
“BOLGER”
5 Rounds for Time 400
meter Run
25 Air Squats
Carry a Sandbag (25/15
kg) throughout the workout
wodwell.com/wod/bolger
10 Rounds For TIme 100 do 7 per arm (14 total) per
meter Sprint round.
10 Pull-Ups
wodwell.com/wod/bowen
100 meter Sprint
10 Burpees
30 seconds Rest
“BRADSHAW”
wodwell.com/wod/bradley 10 Rounds for Time 3
Handstand Push-Ups
6 Deadlift (225/155 lb)
“BREHM” 12 Pull-Ups
For Time 10 Rope Climbs 24 Double-Unders
(15 ft)
wodwell.com/wod/bradshaw
20 Back Squats (225 lb)
30 Handstand Push-Ups
40 calorie Row
“BRENTON”
wodwell.com/wod/brehm 5 Rounds For Time Bear
Crawl (100 ft)
Standing Broad-Jumps (100
“BROWNWOOD ft)
DALLAS 5”
Perform 3 Burpees after
For Time 50 Burpees
every 5 Broad-Jumps
Then 5 Rounds of:
Wear a Weight Vest (20/14
10 Wall Ball (20/14 lb)
lb)
10 Shoulder-to-Overhead
(95/65 lb)
wodwell.com/wod/brenton
10 Pull-Ups
10 Box Jumps (24/20 in)
10 Sit-Ups

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1057 BENCHMARK
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July 26, 2018

Then, 800 meter Run “BRUCK”

“BRAD
4 Rounds For Time 400
HARPER” wodwell.com/wod/brownwood-
dallas-5 meter Run
5 Rounds for Time 18 24 Back Squats (185/135
Kettlebell Swings (2/1.5 lb)
pood)
“BULL” 24 Jerks (135/95 lb)
13 Burpees
23 Wall Ball Shots (20/14 2 Rounds For Time 200
wodwell.com/wod/bruck
lb) Double-Unders
50 Overhead Squats
wodwell.com/wod/brad-harper (135/95 lb) “BULLFROG
50 Pull-Ups
1 mile Run
811GS (3 GUN)”
“BRASWELL” AMRAP in 26 minutes 10
wodwell.com/wod/bull Box Jumps (24/20 in)
AMRAP in 40 minutes 12
5 Deadlifts (225/155 lb)
Burpees
16 Slam Balls (40/30 lb)
9 Hang Power Cleans
“BURGESS”
(95/65 lb)
For Time 30 Pull-Ups Cash Out:
18 Wall Ball Shots (20/14
30 Burpees 811 meter Farmer's Carry
lb)
20 Pull-Ups (2 x 53/35 kg)
200 meter Sandbag Run
(60/40 lb) 20 Burpees
wodwell.com/wod/bullfrog-
10 Pull-Ups
811gs-3-gun
wodwell.com/wod/braswell 10 Burpees

wodwell.com/wod/burgess
“BUTTERS”
“BRIAN”
For Time 1 mile Run
3 Rounds For Time 5 Rope
“CAPOOT” 6 Tire Flips
Climbs (15 ft) 17 Pull-Ups
25 Back Squats (185/135 For Time 100 Push-Ups
1 mile Run
lb) 800 meter Run
7 Kettlebell Snatches
75 Push-Ups
(53/35 lb)
wodwell.com/wod/brian 1,200 meter Run
15 Deadlifts (225/155 lb)
50 Push-Ups
10 Sandbag Ground to
1,600 meter Run
Over-the Shoulders
“BULGER” 25 Push-Ups
2,000 meter Run
10 Rounds For Time 150 wodwell.com/wod/butters
Meter Run
wodwell.com/wod/capoot
7 Chest-to-Bar Pull-Ups

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1057 BENCHMARK
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July 26, 2018

7 Front Squats (135/95 lbs)

7 Handstand Push-Ups “CG-6535 (MID “CARSE”
COUNTY)” 21-18-15-12-9-6-3 Reps for
wodwell.com/wod/bulger
4 Rounds for Time 800 Time Squat Clean (95/65
meter Run lb)
6 Handstand Push-Ups Double-Unders
“BULLFROG 5 Squat Clean-and-Jerks Deadlift (185/135 lb)
811GS (INNER (155/115 lb) Box Jump (24/20 in)
CHAMBER)” 3 Muscle-Ups
5 Burpee Box Jump-Overs Start each round with a 50
AMRAP in 29 minutes Buy-
(24/20 in) meter Bear crawl
In: 811 meter Run

Then:
8 Pull-Ups
11 Push Presses (135/85
lb)
8 Box Jumps (24/20 in)
11 Kettlebell Swings (53/35
lb)
8 Toes-to-Bars
11 Power Cleans (135/85
lb)
8 Burpees
wodwell.com/wod/bullfrog-
811gs-inner-chamber
“CAMERON”
For Time 50 Walking
Lunges
25 Chest-to-Bar Pull-Ups
50 Box Jumps (24/20 in)
25 Triple-Unders
50 Back Extensions
25 Ring Dips
50 Knees-to-Elbows
25 Wall Ball "2-for-1's"
(20/14 lb)
wodwell.com/wod/cg-6535-mid-
county
“CHRIS KYLE”
3 Rounds for Time 40
Kettlebell Swings (53/35 lb)
40 Box Jumps (24/20 in)
40 Thrusters (65/45 lb)
40 Elevated Push-ups (feet
on 24/18 in box)
After each thruster the bar
must be lowered to the
ground. No dropping of the
bar from the top.
wodwell.com/wod/chris-kyle
“COE”
10 Rounds For Time 10
Thrusters (95/65 lb)
10 Ring Push-Ups
wodwell.com/wod/coe
wodwell.com/wod/carse
“CHARLIE”
For Time 100 Burpee Pull-
Ups
100 Double Unders
wodwell.com/wod/charlie
“CHUCK”
10 Rounds for Time Push-
Ups (3-6-9-12-15-18-21-24-
27-30 reps)
Pull-Ups (1-2-3-4-5-6-7-8-9-
10 reps)
Dips (2-4-6-8-10-12-14-16-
18-20 reps)
Chin-Ups (10-9-8-7-6-5-4-3-
2-1 reps)
Pistols (5-5-5-5-5-5-5-5-5-5
reps)
In the first round complete
3 push-ups, 1 pull-up, 2
dips, 10 chin-ups and 5
pistols. In the next round

page 148 of 193

1057 BENCHMARK
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July 26, 2018

50 Sit-Ups complete 6, 2, 7, 10 and 5

5 Rope Climb (15 ft) “COLLIN”
6 Rounds For TIme 400
See Wall Ball 2-for-1 demo meter Sandbag Carry
(50/40 lb)
wodwell.com/wod/cameron 12 Push Press (115/75 lbs)
12 Box Jumps (24/20 in)
12 Sumo Deadlift High-Pull
“CG-6535 (95/65 lbs)
(COAST
GUARD)” wodwell.com/wod/collin
of each movement, and so
on for 10 rounds. The
difference between a pull-
up and a chin-up is the
hand position on the pull-
up bar (hands should face
inward for pull-ups,
outward for chin-ups).
wodwell.com/wod/chuck

4 Rounds for Time 400

meter Run “DAE HAN”
65 Air Squats
35 Burpee Pull-Ups 3 Rounds For Time 800
meter Run (with 45/35 lb
wodwell.com/wod/cg-6535-us- barbell)
coast-guard 3 Rope Climbs (15 ft)
12 Thrusters (135/95 lb)
“CHOE” wodwell.com/wod/dae-han
AMRAP in 35 minutes Buy-
In:
“DANA
9 Man Makers (2 x 35/20 lb
dumbbells) HANNON”
11 Burpees For Time 26 Power Cleans
(95/65 lb)
With remaining time, 100 Double Unders
AMRAP of: (Break or Trip: 5 Burpees)
300 meter Run 100 Kettlebell Swings
27 Air squats (16/12 kg)
9 Handstand Push-Ups (Break: 1 Wall Climb)
26 Power Snatch (95/65 lb)
wodwell.com/wod/choe
Penalty for breaking or
tripping on the double-
“CLOVIS” unders is 5 Burpees.
For Time 10 mile Run Penalty for breaking on the
150 Burpee Pull-Ups kettlebell swings is 1 Wall
“COFFEY”
For Time 800 meter Run
50 Back Squats (135/95 lb)
50 Bench Press (135/95 lb)
800 meter Run
35 Back Squat (135/95 lb)
35 Bench Press (135/95 lb)
800 meter Run
20 Back Squat (135/95 lb)
20 Bench Press (135/95 lb)
800 meter Run
1 Muscle-Up
wodwell.com/wod/coffey
“CPL SI MILLER”
Three 6-minute AMRAPs in
20 minutes Buy-in: 800
meter Run
Then, AMRAP:
12 Front Squats (45/30 kg)
12 Pull-Ups
Then, 1 minute Rest

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1057 BENCHMARK
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July 26, 2018
Partition the Run and
Burpee Pull-Ups as needed.
wodwell.com/wod/clovis
“COFFLAND”
For Time 6 minute Hang
Hold (cumulative)
Each time you drop from
the bar, perform:
800 meter Run
30 Push-Ups
With a running clock,
athlete starts the workout
by free-hanging by the
hands only from a pull-up
bar. If athlete drops from
the pull-up bar before 6
minutes, take note of the
time but do not stop the
clock. Once the run and
push-ups are complete,
resume the hang hold.
Repeat until cumulative
hang hold time reaches 6
minutes. Score is the total
time, including the time it
takes to do all runs and
push-ups.
wodwell.com/wod/coffland
“CRAIN”
2 Rounds For Time 34
Push-Ups
50 yard Sprint
page 150 of 193
Climb.
wodwell.com/wod/dana-hannon
“DANNY”
AMRAP in 20 minutes 30
Box Jumps (24/20 in)
20 Push Press (115/75 lb)
30 Pull-Ups
wodwell.com/wod/danny
“DAVO”
For Time 400 meter Run
21 Thrusters (40/20 kg)
400 meter Run
21 Pull-Ups
400 meter Run
15 Sumo Deadlift High-
Pulls (40/20 kg)
400 meter Run
15 Ring Dips
400 meter Run
9 Handstand Push-Ups
400 meter Run
9 Overhead Squats (40/20
kg)
wodwell.com/wod/davo
“DEMPSEY”
3 Rounds for Time 50 Wall
Ball Shots (20/14 lb)
50 Med Ball Push-Ups
(20/14 lb)
50 Ball Slams (20/14 lb)
With a running clock start
the first 6-minute AMRAP
with an 800 meter Run. In
the remaining time
perform the front squats
and pull-ups. Rest from
6:00-7:00 then repeat
twice more. Score is total
reps completed in the
three AMRAPs.
wodwell.com/wod/cpl-si-miller
“DALE”
AMRAP in 20 minutes 400
meter Run
1 Rope Climb (20 ft)
wodwell.com/wod/dale
“DANIEL”
For Time 50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups
wodwell.com/wod/daniel
“DANNY DIETZ”
For Time 1 mile Run
26 Power Cleans (185/135
lb)
80 Push-Ups
1057 BENCHMARK
WODS
July 26, 2018

34 Deadlifts (135/95 lb) wodwell.com/wod/dempsey 1 minute Rest

50 yard Sprint 600 meter Run
34 Box Jumps (24/20 in) 28 Front Squats (185/135
50 yard Sprint “DEVIL OF lb)
34 Clean-and-Jerks (95/65 RAMADI (858)” 50 Pull-Ups
lb) AMRAP in 20 minutes 10
50 yard Sprint Ground-to-Overhead
wodwell.com/wod/c4-danny-dietz
34 Burpees (160/100 lb)
50 yard Sprint 38 Wall Ball Shots (20/14
34 Wall Ball Shots (20/14 “DEAN”
lb, 10/9 ft target)
lb) 160 Double-Unders 21-15-9 Reps for Time Pull-
50 yard Sprint 200 meter Weighted Run Ups
34 Pull-Ups (45/25 lb) Pistols
50 yard Sprint Kettlebell Swings (32/34
wodwell.com/wod/the-devil-of- kg)
wodwell.com/wod/crain ramadi
wodwell.com/wod/dean

“DALLAS 5”
Five 5-minute AMRAPs in
29 minutes AMRAP from
0:00-5:00:
Burpees
AMRAP from 6:00-11:00:
7 Deadlifts (155/105 lb)
7 Box Jumps (24/20 in)
“DG”
AMRAP in 10 minutes 8
Toes-to-Bar
8 Dumbbell Thrusters
(35/25 lb)
12 Dumbbell Walking
Lunges (35/25 lb)
wodwell.com/wod/dg
“DENNIS
CAREY”
20 reps of the following
complex Strict Press / Push
Press / Push Jerk
Use 80% of 1-Rep-Max
Strict Press

AMRAP from 12:00-17:00: Rest 30 seconds between

Turkish Get-Ups (40/30 lb
Dumbbell)
AMRAP from 18:00-23:00:
7 Snatches (75/55 lb)
7 Push-Ups
AMRAP from 24:00-29:00:
Row (calories)
Rest 1 minute between
“DONNY” reps
21-15-9-9-15-21 Reps, For
Time Deadlifts (225/155 lb) Perform one cycle of strict
Burpees press, push press, and
push jerk without dropping
wodwell.com/wod/donny the bar to complete one
repetition. Rest for 30
seconds between
“DRAGON” repetitions.
For Time 5k Run

page 151 of 193

1057 BENCHMARK
WODS
July 26, 2018

each AMRAP station 4 minutes to find 4 rep wodwell.com/wod/dennis-carey

Complete as many reps as
possible at each 5-minute
station, with a 1-minute
rest between each.
wodwell.com/wod/dallas-5
“DANIEL
MCCARTNEY”
3 Rounds for Time (In a
Team of 3) 2000 meter
Row
14 Dumbbell Thrusters
(50/35 lb)
34 Kettlebell Swings (70/53
lb)
484 Double-Unders
108 Burpees
2000 meter Row
18 Deadlifts (225/155 lb)
Break up reps however you
choose. One athlete works
at a time.
wodwell.com/wod/daniel-
mccartney
max Deadlift
5k Run
4 minutes to find 4 rep “DEVIL OF
max Push Jerk RAMADI
(THRONE)”
wodwell.com/wod/dragon
For Time Buy-In:
100 ft Dumbbell Farmer's
“DUNN” Carry (55/35 lb)
AMRAP in 19 minutes 3
10 Alternating Dumbbell
Squat Snatches (55/35 lb)
Muscle-Ups
10 Deficit Dumbbell Push-
Shuttle Sprint (5, 10, 15
Ups
yards)
10 calorie Row
6 Burpee Box Jump Overs
10 second L-Sit Hold (On
(20 in)
Dumbbells)
10 Toes-to-Bars
On the burpees, jump over
the box without touching
Then, 160 Double-Unders
it. See scaling options.
Then, 4 Rounds of:
wodwell.com/wod/dunn
38 Wall Ball Shots (20/14
lbs)
“EDWARD 2 Rope Climbs
5 Deadlifts (275/185 lbs)
D’ATRI”
12-9-6 Reps For Time Cash-Out:
Deadlifts (275/185 lb) 1915 meter Run
Bench Presses (185/105 lb)
Chest-to-Bar Pull-Ups wodwell.com/wod/devil-of-ramadi

wodwell.com/wod/edward-datri
“DAVID
“DOBOGAI”
MARKLAND”
7 Rounds For Time 8
5 Rounds for Time 5 Clean- “ERIN”
Muscle-Ups
and-Jerks (60/40 kg) 5 Rounds For Time 15 22 Yard Farmer Carry
20 Pull-Ups Dumbbell Split Cleans (50/40 lb dumbells)
30 Push-Ups (40/30 lb)
40 Sit-Ups 21 Pull-Ups wodwell.com/wod/dobogai
50 Air Squats

page 152 of 193

1057 BENCHMARK
WODS
July 26, 2018
wodwell.com/wod/david-
markland
“DEL”
For Time 25 Burpees
400 meter Run (20/14 lb
medicine ball)
25 Weighted Pull-Ups
(20/15 lb dumbbell)
400 meter Run (20/14 lb
medicine ball)
25 Handstand Push-Ups
400 meter Run (20/14 lb
medicine ball)
25 Chest-to-Bar Pull-Ups
400 meter Run (20/14 lb
medicine ball)
25 Burpees
wodwell.com/wod/del
“DESFORGES”
5 Rounds For Time 12
Deadlifts (225/155 lb)
20 Pull-Ups
12 Clean-and-Jerks (135/95
lb)
20 Knees-to-Elbows
wodwell.com/wod/desforges
“DEVIL OF
RAMADI V2”
4 Rounds for Time (with a
Partner) 8 Man Makers
(50/35 lb) / Plank Hold
page 153 of 193
Scaling Reduce the weight
and reps on the split clean.
Modify the pull-up so that
each round can be
completed in 3 or 4 sets.
Compared to other Hero
WODs, this workout is
quick and should not be
drawn out into a long slog.
Intermediate Option 5
rounds for time of:
12 dumbbell split cleans
15 pull-ups
Men: 35-lb. dumbbells
Women: 20-lb. dumbbells
Beginner Option
4 rounds for time of:
10 dumbbell split cleans
12 ring rows
Men: 20-lb. dumbbells
Women: 15-lb. dumbbells
wodwell.com/wod/erin
“FASS FIT”
3 Rounds for Time (with a
Partner) 10 Deadlifts
(315/205 lb)
20 Pull-Ups
30 Kettlebell Snatches
(53/35 lb)
wodwell.com/wod/fass-fit
“FOO”
AMRAP in 20 minutes 7
Chest-To-Bar Pull-Ups
77 Double-Unders
“DOUBLE DT”
10 Rounds For Time 12
Deadlifts (155/105 lb)
9 Hang Power Cleans
(155/105 lb)
6 Push Jerks (155/105 lb)
wodwell.com/wod/double-dt
“DRD”
5 Rounds for Time 12 Box
Jumps (24/20 in)
7 Deadlifts (225/155 lb)
55 Double-Unders
11 Pull-Ups
19 Russian Kettlebell
Swings (70/53 lb)
96 meter Row
wodwell.com/wod/drd
“DVB”
For Time 1 mile Run with
medicine ball (20/14 lb)
Then 8 Rounds of:
10 Wall Ball Shots (20/14
lb)
1 Rope Climb (15 ft)
Then, 800 meter Run with
medicine ball (20/14 lb)
Then 4 Rounds of:
10 Wall Ball Shots (20/14
lb)
1 Rope Climb (15 ft)
1057 BENCHMARK
WODS
July 26, 2018
20 Deadlifts (275/205 lb) /
Wall Sit
24 One-Arm Dumbbell
Thrusters (50/30 lb) /
Scissor Kicks
Cash out:
500 Double-Unders / Row
With a running clock
Partner A starts the man
makers while Partner B
holds plank. Partner A may
not start a rep until partner
B is working. Partition the
work as needed, but both
partners must work at the
same time. Partners may
switch positions at will.
Once the man makers are
complete, either partner
may start the deadlifts,
and so on. There is no work
requirement (eg: meters or
calories) on the final row.
wodwell.com/wod/devil-ramadi-
v2
“DOM”
For Time 50 calorie Row
Then, 10-9-8-7-6-5-4-3-2-1
Reps of:
Squat Cleans (100/75 lb)
Handstand Push-Ups
Then, 50 Calorie Row
page 154 of 193
2 Squat Clean Thrusters
(170/125 lb)
28 Sit-Ups
Buy in:
13 Bench Presses (170/125
lb)
After the clock starts,
before beginning the
AMRAP portion of the
workout, athlete must
complete 13 Bench
Presses. Each round is 114
reps.
wodwell.com/wod/foo
“FRANK
BONOMO”
For Time 30 Hang Squat
Cleans (155/105 lb)
30 Pull-Ups
wodwell.com/wod/frank-bonomo
“FREIWALD”
For Time 1 mile Run
100 Chest-to-Bar Pull-Ups
200 Burpees
300 2-count Flutter Kicks
1 mile Run
Every 6 minutes perform:
9 Toes-to-Bars
11 Sit-Ups
Athlete may partition the
Then, 400 meter Run with
medicine ball (20/14 lb)
Then 2 Rounds of:
10 Wall Ball Shots (20/14
lb)
1 Rope Climb (15 ft)
wodwell.com/wod/dvb
“ELMSY”
For Time 400 meter Run*
Then, 10 Rounds of:
10 Push-Ups
10 Kettlebell Swings (24/16
kg)
10 Box Jumps (24/20 in)
Then,
400 meter Run*
*Wear a Weight Vest on
the Run (20/14 lb)
wodwell.com/wod/elmsy
“EVANS”
For Time 100 Push-Ups
100 Kettlebell Swings
(24/16 kg)
100 Toes-to-Bars
100 ft Rope Climbs
(accumulate over multiple
ascents)
For the rope climb,
accumulate 100 ft total. If
1057 BENCHMARK
WODS
July 26, 2018
wodwell.com/wod/dom
“DOUGIE &
LEON”
For Time (with a Partner)
400 meter Run with
Deadball (20/15 kg)
Then 5 rounds of:
40 Ball Slams (20/15 kg)
2 Tuck Jumps
40 Pull-Ups
40 Power Cleans (40/60 kg)
40 Push-Ups
40 Shoulder-to-Overhead
(40/60 kg)
100 meter Run
Then:
400 meter Run with
Deadball (20/15 kg)
With a running clock, break
up the work between
partners as needed. One
partner works while the
other rests. 1 hour time
cap.
wodwell.com/wod/dougie-leon
“DT”
5 Rounds For Time 12
Deadlifts (155/105 lb)
9 Hang Power Cleans
(155/105 lb)
6 Push Jerks (155/105 lb)
page 155 of 193
pull-ups, burpees and
flutter kicks as needed, in
any order or mix of sets.
After each 6 minutes
athlete must complete the
toes-to-bar and sit-ups,
then resume where they
left off. End with the
second mile run.
wodwell.com/wod/freiwald
“GARY BOX”
For Time 10 Back Squats
(275/185 lb)
10 Burpee Box Jumps
(24/20 in)
10 Front Squats (225/155
lb)
10 Burpee Box Jumps
(24/20 in)
10 Cleans (185/135 lb)
10 Burpee Box Jumps
(24/20 in)
10 Snatches (135/95 lb)
10 Burpee Box Jumps
(24/20 in)
wodwell.com/wod/gary-box
“GAZA”
5 Rounds for Time 35
Kettlebell Swings (1.5/1
pood)
30 Push-Ups
25 Pull-Ups
20 Box Jumps (30/24 in)
1 mile Run
you are climbing a 15 ft
rope, 17 ascents are
required (round up from
16.66).
wodwell.com/wod/evans
“FEEKS”
2-4-6-8-10-12-14-16 Reps
For Time 100 meter Shuttle
Sprint
Dumbbell Clusters (65/45
lb)
Start with 2 shuttle sprints
and 2 dumbbell "clusters"
(squat clean into a
thruster), then do 4 of
each, then 6, etc. until the
round of 16 is completed.
wodwell.com/wod/feeks
“FORREST”
3 Rounds For Time 20 L-
Pull-Ups
30 Toes-to-Bar
40 Burpees
800 meter Run
wodwell.com/wod/forrest
“FRANK
CALLAHAN”
3 Rounds for Time 10
Bench Presses (60% BW)
1057 BENCHMARK
WODS
July 26, 2018

wodwell.com/wod/dt wodwell.com/wod/gaza 10 Tricep Dips

wodwell.com/wod/frank-callahan
“EDC “GLEN”
REMEMBRANCE For Time 30 Clean-and-
DAY” Jerks (135/95 lb) “GALLANT”
1 mile Run For Time 1 mile Medicine
AMRAP (with a Partner) in
10 Rope Climb (15 ft) Ball Run (20/14 lb)
18 minutes 11 Hang Power
1 mile Run 60 Burpee Pull-Ups
Snatches (35/25 kg)
100 Burpees 800 meter Medicine Ball
11 Burpees
Run (20/14 lb)
11 Thrusters (35/25 kg)
wodwell.com/wod/glen 30 Burpee Pull-Ups
11 Pull-Ups
400 meter Medicine Ball
Run (20/14 lb)
From 11:00-13:00: 2 “GRIFF” 15 Burpee Pull-Ups
minutes of Silence
For Time 800 meter Run
400 meter Run wodwell.com/wod/gallant
Break up the work between
partners as needed. On the (backwards)
11th minute, stop, rest and 800 meter Run
400 meter Run “GATOR”
show your respect for the
fallen with a 2-minute (backwards) 8 Rounds For Time 5 Front
silence. Resume the Squat (185 lb)
wodwell.com/wod/griff 26 Ring Push-Ups
workout at 13:00.

wodwell.com/wod/edc- wodwell.com/wod/gator
remembrance-day “HALL”
5 Rounds for Time 3 Cleans
(225/155 lb) “GERALD
“EMILY” 200 meter Sprint ATWOOD”
10 Rounds for Time 30 20 Kettlebell Snatches AMRAP in 10 minutes 1
Double-Unders (1.5/1 pood) (10 each arm) Clean
15 Pull-Ups 2 minutes Rest 2 Front Squats
30 Air Squats 1 Shoulder-to-Overhead
100 meter Sprint wodwell.com/wod/hall
2 minute Rest Workout weight is 70% of
your 1 Rep Max Front
wodwell.com/wod/emily “HANSEN” Squat
5 Rounds For Time 30
Kettlebell Swings (2/1.5 wodwell.com/wod/gerald-atwood

page 156 of 193

1057 BENCHMARK
WODS
July 26, 2018

“FALKEL” pood)
30 Burpees “GREG ALIA”
AMRAP in 25 minutes 8
30 GHD Sit-Ups 4 Rounds for Time 23
Handstand Push-Ups
Russian Kettlebell Swings
8 Box Jump (30/24 in)
wodwell.com/wod/hansen (1.5/1 pood)
1 Rope Climb (15 ft)
23 Box Jumps (24/20 in)
wodwell.com/wod/falkel
23 Sit-Ups
“HAVANA” 23 Dumbbell Snatches
AMRAP in 25 minutes 150 (35/25 lb)
“FITCOPS Double-Unders 23 Goblet Squats (1.5/1
50 Push-Ups pood)
DALLAS 5”
15 Power Cleans (185/125 23 Double-Unders
For Time 1 mile Run lb) 23 Medicine Ball Cleans
100 Elbow Plank Push-Ups (20/14 lb)
150 Sit-Ups wodwell.com/wod/havana
100 Burpees Then:
150 Lunges 186 seconds (3:06) Plank
“HIDALGO” Hold
See: Elbow plank push-up
For Time 2 Mile Run
demo For the finisher (cash out),
2 Minutes Rest
accumulate the time spent
wodwell.com/wod/fitcops-dallas-5
20 Squat Cleans (135/95
in Plank Hold position. Do
lb)
not count any rest or
20 Box Jumps (24/20 in)
transition time.
“FRANCIS 20 Overhead Walking
Lunges (45/25 lb plate)
ESPOSITO” wodwell.com/wod/greg-alia
20 Box Jumps (24/20 in)
21-15-9 Reps for Time 20 Squat Cleans (135/95
Thrusters (135/95 lb) lb)
Burpees
“GS 24”
2 minutes Rest
Pull-Ups 2 mile Run 4 Rounds For Time (with a
Partner) 800 meter Run /
wodwell.com/wod/francis- Wear a weight vest (20/14 50 Wall Balls (20/14 lb)
esposito 50 Burpees
lb)
50 Pull-Ups
wodwell.com/wod/hidalgo
“FREDERICK ILL Partner A runs the 800m
JR.” while Partner B completes
For Time 30 Snatches (70% “HOLLEYMAN” 50 wall balls. After both
BW) partners finish their
30 Rounds For Time 5 Wall
movement, both partners

page 157 of 193

1057 BENCHMARK
WODS
July 26, 2018
3 Bar Facing Burpees at
the top of each minute
Start with the snatches.
Then at the top of each
minute starting at 1:00,
perform 3 bar facing
burpees. Continue until 30
snatches are completed in
total.
wodwell.com/wod/frederick-ill-jr
“GARRETT”
3 Rounds For Time 75 Air
Squats
25 Ring Handstand Push-
Ups
25 L-Pull-Ups
wodwell.com/wod/garrett
“GAZ”
For Time 1000 meter Run
Ground-to-Overheads
(accumulate 2,000 kg)
1000 meter Run
Athlete may use any
weight for the ground-to-
overhead and perform as
many reps as necessary to
accumulate 2,000 kg for
the movement. To
determine how many reps
are required at a given
weight, divide 2,000 by the
weight of your bar (in
page 158 of 193
Balls (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)
wodwell.com/wod/holleyman
“HOOPES”
AMRAP in 33 minutes 5
Thrusters (135/95 lb)
7 Toes-to-Bar
1 Legless Rope Climb (15
ft)
200 meter Run
Buy-In: 118 Wall Ball Shots
(20/14 lb)
With a running clock begin
the buy-in of 118 wall
balls. Upon completion of
the wall balls begin the
AMRAP portion of the
workout. Complete as
many rounds and reps as
possible in the time
remaining.
wodwell.com/wod/hoopes
“HOTSHOTS 19”
6 Rounds For Time 30 Air
Squats
19 Power Cleans (135/95
lb)
7 Strict Pull-Ups
400 meter Run
Scaling This Hero WOD is
complete 50 alternating
burpees. Once the burpees
are completed, move to
the pull ups and share the
work as needed. Once the
pull ups are completed, the
partner who ran first
moves to the wall balls
while the other runs.
Alternate each round.
wodwell.com/wod/gs-24
“HAMILTON”
3 Rounds For Time 1000
meter Row
50 Push-Ups
1000 meter Run
50 Pull-Ups
wodwell.com/wod/hamilton
“HARPER”
AMRAP in 23 minutes 9
Chest-to-Bar Pull-Ups
15 Power Cleans (135/95
lb)
21 Air Squats
400 meter Run with a Plate
(45/35 lb)
wodwell.com/wod/harper
“HEAVY DT”
5 Rounds for Time 12
Deadlifts (205/145 lb)
1057 BENCHMARK
WODS
July 26, 2018
kilograms). For example, if
you are using 60 kg you
must perform 33.33 reps
(round up to 34). To
calculate in pounds, divide
4,400 by the weight of
your bar (in pounds).
wodwell.com/wod/gaz
“GIFF”
4 Rounds for Time 800
meter Run
24 Power Snatches (75/55
lb)
4 Bar Muscle-Ups
4 Turkish Get-Ups (54/35
lb) (alternating)
wodwell.com/wod/giff
“GREGG ATLAS”
For Time 10,000 lb
Cumulative Back Squats
20 Burpees each time you
rack the bar
Choose any weight to
squat. Figure out how
many reps it takes to reach
10,000 lbs and that's your
target. Re-rack the weight
to rest or to change the
weight. But for every re-
rack, you owe a 20-burpee
penalty.
page 159 of 193
long and high volume. 9 Hang Power Cleans
Reduce the reps and load (205/145 lb)
to keep this workout under 6 Push Jerks (205/145 lb)
40 minutes. Intermediate
Option 6 rounds for time wodwell.com/wod/heavy-dt
of: 30 squats 19 power
cleans 7 pull-ups Run 400
meters Men: 115-lb. clean “HILDY”
Women: 75-lb. clean For Time 100 calorie Row
Beginner Option 75 Thrusters (45/35 lb
4 rounds for time of: barbell)
15 squats 10 power cleans 50 Pull-Ups
5 ring rows Run 400 75 Wall Ball Shots (20/14
meters Men: 75-lb. clean lb)
Women: 55-lb. clean 100 calorie Row
wodwell.com/wod/hotshots-19 With a weight vest (20/14
lb)
“JACK” wodwell.com/wod/hildy
AMRAP in 20 minutes 10
Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 “HOLLOWAY”
pood) AMRAP (with a Partner) in
10 Box Jumps (24/20 in) 23 minutes 200 meter
Partner Run
Scaling Reduce the weight 94 Double-Unders
on the presses and 29 Burpees
kettlebell swings and the 3 Rope Climbs
height of the box so each
set of exercises can be wodwell.com/wod/holloway
performed unbroken and
with little rest during
transitions. Intermediate “HORTMAN”
Option Complete as many
AMRAP in 45 minutes 800
rounds as possible in 20
meter Run
minutes of: 10 push
80 Air Squats
presses 10 kettlebell
8 Muscle-Ups
swings 10 box jumps
Men: 95-lb. presses, 1.5-
1057 BENCHMARK
WODS
July 26, 2018
wodwell.com/wod/gregg-atlas
“GUNNY”
For Time 1 mile Weighted
Run
50 Push-Ups
50 Sit-Ups
1 mile Weighted Run
50 Push-Ups
50 Sit-Ups
1 mile Weighted Run
Wear a weight vest, body
armor, loaded pack or
whatever is needed to load
yourself with 50 lb. for the
runs.
Scaling This workout is
long, requiring you to lug a
heavy load a long distance.
Reduce the loads, distance
and reps so this becomes
manageable but is still a
long slog. Intermediate
Option For time: 1-mile
weighted run 50 push-ups
50 sit-ups 1-mile weighted
run 50 push-ups 50 sit-ups
1-mile weighted run Wear
a weight vest, body armor,
loaded pack or whatever
needed to load yourself
with 25 lb. for the runs.
Beginner Option For
time: 800-m weighted run
30 knee push-ups 30 sit-
ups 800-m weighted run
30 knee push-ups 30 sit-
page 160 of 193
pood swings, 24-in. box
Women: 65-lb. presses, 1-
pood swings, 20-in. box
Beginner Option
Complete as many rounds
as possible in 20 minutes
of: 10 push presses 10
kettlebell swings 10
box step-ups
Men: 65-lb. presses, 1-
pood swings, 20-in. box
Women: 45-lb. presses,
12-kg swings, 15-in. box
wodwell.com/wod/jack
“JAMES
PROSSER”
For Time 100 Muscle-Ups
Partition the work as
needed.
wodwell.com/wod/james-prosser
“JARED”
4 Rounds For Time 800
meter Run
40 Pull-Ups
70 Push-Ups
wodwell.com/wod/jared
“JBO”
AMRAP in 28 minutes 9
Overhead Squats (115/75
wodwell.com/wod/hortman
“IRON RANGER”
For Time 22 second Silence
94 Goblet Squats (2/1.5
pood)
94 Push-Ups
94 Sit-Ups
94 Russian Kettlebell
Swings (2/1.5 pood)
22 Burpees
The workout, as designed,
starts at the 00:23 mark
after the 22 seconds of
silence.
wodwell.com/wod/iron-ranger
“JAG 28”
For Time 800 meter Run
28 Kettlebell Swings (2/1.5
pood)
28 Strict Pull-Ups
28 Kettlebell Clean-and-
Jerk (2 x 2/1.5 pood)
28 Strict Pull-Ups
800 meter Run
Use a single kettlebell for
the swings; two kettlebells
for the clean-and-jerks.
wodwell.com/wod/jag-28
1057 BENCHMARK
WODS
July 26, 2018
ups 800-m weighted run
Wear a weight vest, body
armor, loaded pack or
whatever needed to load
yourself with 20 lb. for the
runs.
wodwell.com/wod/gunny
“HAMMER”
5 Rounds For Time 5 Power
Cleans (135/95 lb)
10 Front Squats (135/95 lb)
5 Jerks (135/95 lb)
20 Pull-Ups
90 seconds Rest
wodwell.com/wod/hammer
“HARVELL”
2 Rounds for Time (with a
Partner) 11 Rope Climbs
200 meter Buddy Carry
33 Power Cleans (135/95
lb)
400 meter Buddy Carry
55 Front Squats (135/95 lb)
66 Burpees
The Workout is a team
workout consisting of 2
people, and where only
one person can work at a
time. Partition the work as
needed. Each exercise
must be completed in the
order described in its
entirety before moving
page 161 of 193
lb)
1 Legless Rope Climb (15 ft
rope, from seated position)
12 Bench Presses (115/75
lb)
wodwell.com/wod/jbo
“JENNY”
AMRAP in 20 minutes 20
Overhead Squats (45/35 lb
bar)
20 Back Squats (45/35 lb
bar)
400 meter Run
wodwell.com/wod/jenny
“JOHN FLORIO”
For Time 10 Bench Presses
(75% BW)
10 Ring Dips
20 Bench Presses (50%
BW)
20 Diamond Push-Ups
30 Bench Presses (35%
BW)
30 Push-Ups
Bench press weights are
based on percent of
athletes bodyweight (BW).
Athlete must load own bar.
wodwell.com/wod/john-florio
“JAMES
WRIGHT”
For Points in 20 minutes
Overhead Squat (10
points)
Thruster (5 points)
Squat Clean (3 points)
Deadlift (1 point)
Perform all movements
with a 60/40kg barbell.
Perform any combination
of the prescribed
movements as many times
as possible, to accumulate
as many points as possible.
Count reps of each
movement during the
workout. Calculate score
by multiplying reps by
points for each movement
and totaling them all.
wodwell.com/wod/james-wright
“JASON”
For Time 100 Air Squats
5 Muscle-Ups
75 Air Squats
10 Muscle-Ups
50 Air Squats
15 Muscle-Ups
25 Air Squats
20 Muscle-Ups
wodwell.com/wod/jason
1057 BENCHMARK
WODS
July 26, 2018
onto the following exercise.
Scaling
Scale weight down as
necessary If no rope is
available, do pull-ups (50
reps for Rx) Jumping or
band pullup in place of a
pullup 45lb/25lb/10lb plate
carry (one for each
partner) in place of the
buddy carry
wodwell.com/wod/harvell
“HELTON”
3 Rounds For Time 800
meter Run
30 Dumbbell Squat Cleans
(50/35 lb)
30 Burpees
wodwell.com/wod/helton
“HOLBROOK”
10 Rounds For Time 5
Thrusters (115/85 lb)
10 Pull-Ups
100 meter Sprint
1 minute Rest
wodwell.com/wod/holbrook
“HOLLYWOOD”
For Time 2 km Run
22 Wall Ball Shots (30/20
page 162 of 193
“JONNO”
“JENKINS”
Three Parts For Time 3
AMRAP (with a Partner) in
Rounds of:
40 minutes 50 Burpees
5 Hang Power Cleans
400 meter Run
(40/30 kg)
50 Kettlebell Swings (24/16
10 Push Presses (40/30 kg)
kg)
15 Back Squats (40/30 kg)
400 meter Run
800 meter Run
50 Pull-Ups
400 meter Run
3 Rounds of:
50 Push-Ups
5 Overhead Squats (40/30
400 meter Run
kg)
10 Sumo Deadlift High-
Split work between
Pulls (40/30 kg)
partners as needed. Run
15 Front Squats (40/30 kg)
together.
30 Ball Slams (30/20 lb)
wodwell.com/wod/jenkins
3 Rounds of:
5 Power Cleans (40/30 kg)
10 Squat Cleans (40/30 kg) “JERRY”
15 Deadlifts (40/30 kg)
For Time 1 mile Run
30 Box Jumps (24/20 in)
2,000 meter Row
With a running clock begin 1 mile Run
the first 3-round portion of
wodwell.com/wod/jerry
the workout. Move to the
second part without
resting. Do the same until
“JOHNSON”
the third part is completed.
AMRAP in 20 minutes 9
Score is the time it takes to
Deadlifts (245/165 lb)
complete all three parts.
8 Muscle-Ups
wodwell.com/wod/jonno 9 Squat Clean (155/105 lb)
wodwell.com/wod/johnson
“JOSEPH
LEAVEY”
“JORDAN”
For Time 8 Overhead
For Time 100 Kettlebell
Squats (135/95 lb)
Swings (24/16 kg)
1057 BENCHMARK
WODS
July 26, 2018

lb) 20 Double-Unders 100 Sit-Ups

22 Muscle-Ups
22 Wall Ball Shots (30/20
lb)
22 Power Cleans (185/135
lb)
22 Wall Ball Shots (30/20
lb)
2 km Run
wodwell.com/wod/hollywood
“HORTON”
9 Rounds for Time (with a
Partner) 9 Bar Muscle-Ups
11 Clean-and-Jerks
(155/115 lb)
50 yard Buddy Carry
Share the work with your
partner however you
choose with only one
person working at a time.
wodwell.com/wod/horton
6 Overhead Squats (135/95
lb)
40 Double-Unders
4 Overhead Squats (135/95
lb)
60 Double-Unders
2 Overhead Squats
9135/95 lb)
80 Double-Unders
wodwell.com/wod/joseph-leavey
“JOSHIE”
3 Rounds for Time 21
Dumbbell Squat Snatches,
Right Arm (40/25 lb)
21 L Pull-Ups
21 Dumbbell Squat
Snatches, Left Arm (40/25
lb)
21 L Pull-Ups
wodwell.com/wod/joshie
100 Air Squats
100 Push-Ups
wodwell.com/wod/jordan
“JOSEVA”
15-12-9 Reps for Time
Bench Presses
(bodyweight)
Deadlifts (bodyweight)
Power Cleans (bodyweight)
wodwell.com/wod/joseva
“JOSIE”
For Time 1 mile Run
Then, 3 Rounds of:
30 Burpees
4 Power Cleans (155/105
lb)
6 Front Squats (155/105 lb)

Then, 1 mile Run

“J.J.”
For Time 1 Squat Clean
(185/135 lb)
10 Parallette Handstand
Push-Ups (6" Deficit)
2 Squat Cleans (185/135
lb)
9 Parallette Handstand
Push-Ups (6" Deficit)
3 Squat Cleans (185/135
lb)
8 Parallette Handstand
“JUSTIN”
30-20-10 Reps for Time Wear a Weight Vest (20/14
Back Squats (bodyweight) lb)
Bench Presses
(bodyweight) Scaling Reduce the
Strict Pull-Ups loading and number of
reps, but keep this a long
wodwell.com/wod/justin workout. Intermediate
Option For time (without
a vest): 1-mile run Then, 3
“KEV” rounds of: 30 burpees 4
AMRAP (with a Partner) in power cleans 6 front
squats Then, 1-mile run

page 163 of 193

1057 BENCHMARK
WODS
July 26, 2018
Push-Ups (6" Deficit)
4 Squat Cleans (185/135
lb)
7 Parallette Handstand
Push-Ups (6" Deficit)
5 Squat Cleans (185/135
lb)
6 Parallette Handstand
Push-Ups (6" Deficit)
6 Squat Cleans (185/135
lb)
5 Parallette Handstand
Push-Ups (6" Deficit)
7 Squat Cleans (185/135
lb)
4 Parallette Handstand
Push-Ups (6" Deficit)
8 Squat Cleans (185/135
lb)
3 Parallette Handstand
Push-Ups (6" Deficit)
9 Squat Cleans (185/135
lb)
2 Parallette Handstand
Push-Ups (6" Deficit)
10 Squat Cleans (185/135
lb)
1 Parallette Handstand
Push-Up (6" Deficit)
wodwell.com/wod/j-j
“JAIME L.
CAMPBELL”
AMRAP in 25 minutes 7
Deadlifts (185/135 lb)
6 Kettlebell Swings (53/35
lb)
page 164 of 193
26 minutes 6 Deadlifts
(315/205 lb), each
9 Bar-Facing Burpees,
synchronized
9 Bar Muscle-Ups, each
55 ft Partner Barbell Carry
(315/205 lb)
wodwell.com/wod/kev
“KLEPTO”
4 Rounds For Time 27 Box
Jumps (24/20 in)
20 Burpees
11 Squat Cleans (145/100
lb)
wodwell.com/wod/klepto
“LEDESMA”
AMRAP in 20 minutes 5
Parallette Handstand Push-
Ups (6" Deficit)
10 Toes Through Rings
15 Medicine Ball Cleans
(20/14 lb)
wodwell.com/wod/ledesma
“LEGION 8”
8 Rounds For Time 8
Thrusters (75/55 lb)
8 Chest-to-Bar Pull-Ups
8 Clapping Push-Ups
8 Power Snatches (75/55
lb)
Men: 155 lb. Women: 105
lb. Beginner Option For
time (without a vest):
800-m run Then, 3 rounds
of: 20 burpees 4 power
cleans 6 front squats
Then, 800-m run Men: 75
lb. Women: 55 lb.
wodwell.com/wod/josie
“KARL JOSEPH”
21-15-9 Reps for Time
Push Presses (135/95 lb)
30 Box Jumps (24/20 in)
Overhead Squats (135/95
lb)
Perform 21 push presses,
30 box jumps, 21 overhead
squats. Then 15 push
presses, 30 box jumps, 15
overhead squats. Then 9
push presses, 30 box
jumps, 9 overhead squats.
wodwell.com/wod/karl-joseph
“KEVIN”
3 Rounds for Time 32
Deadlifts (185/135 lbs)
32 Hanging Hip Touches
(alternating arms)
800m Running Farmer
Carry (15 lb dumbbells)
"Hanging Hip Touch"
movement demo
1057 BENCHMARK
WODS
July 26, 2018

7 Barbell Hack Squats 8 Knees-to-Elbows wodwell.com/wod/kevin

(185/155 lb) 8 Sumo Deadlift High-Pulls
6 Plate Sit-Ups (45/25 lb) (75/55 lb)
8 Handstand Push-Ups “KUTSCHBACH”
1 Burpee at the top of 8 Toes-to-Bar 7 Rounds For Time 11 Back
every minute Squats (185/135 lb)
Then 800 meter Run 10 Jerks (135/95 lb)
Start the workout with 1
burpee and perform wodwell.com/wod/legion-8 wodwell.com/wod/kutschbach
another at the top of each
minute. View a hack squat
demo “LINDSKOG” “LEE”
5 Rounds for Time 500 5 Rounds For Time 400
wodwell.com/wod/jaime-l-
meter Run meter Run
campbell
20 Box Jumps 1 Deadlift (345/225 lb)
20 Pull-Ups 3 Squat Cleans (185/135
5 Handstand Push-Ups lb)
“JAMIE”
5 Push Jerks (185/135 lb)
For Time 1000 meter Row wodwell.com/wod/lindskog 3 Muscle-Ups
30 Pull-Ups
1 Rope Climb (15 ft)
30 Thrusters (40/30 kg)
1000 meter Run “LUCE” wodwell.com/wod/lee
3 Rounds For Time 1000
wodwell.com/wod/jamie
meter Run
10 Muscle-Ups “LESLEY”
100 Air Squats AMRAP in 35 minutes 24
“JAY”
Jump Lunges
AMRAP in 20 minutes 22 Wear a weight vest (20/14 24 Hollow Rocks
Air Squats lb) 24 Air Squats
12 Toes-to-Bar
24 AbMat Sit-Ups
9 Burpees wodwell.com/wod/luce
24 Burpees

Wear a weight vest (20/14 wodwell.com/wod/lesley

lb) “LUMPY”
3 Rounds for Time 250
wodwell.com/wod/jay
meter Row “LOREDO”
6 Power Cleans (135/95 lb) 6 Rounds For Time 24 Air
6 Thrusters (135/95 lb) Squats
“JENNIFER”
9 Deadlifts (135/95 lb) 24 Push-Ups
AMRAP in 26 minutes 10 9 Sumo Deadlift High-Pulls

page 165 of 193

1057 BENCHMARK
WODS
July 26, 2018

Pull-Ups (135/95 lb) 24 Walking Lunges

15 Kettlebell Swings (1.5/1 400 meter Run
Pood) wodwell.com/wod/lumpy
20 Box Jumps (24/20 in) wodwell.com/wod/loredo

wodwell.com/wod/jennifer “MANION”
7 Rounds For Time 400 “LUKE”
meter Run For Time 400 meter Run
“JIMMY” 29 Back Squats (135/95 lb) 15 Clean-and-Jerks
AMRAP in 30 minutes 5 (155/105 lb)
Deadlifts (120/90 kg) Take the back squats from 400 meter Run
7 Pull-Ups a rack. 30 Toes-to-Bars
9 Push-Ups 400 meter Run
wodwell.com/wod/manion 45 Wall Ball Shots (20/14
wodwell.com/wod/jimmy lb)
400 meter Run
“MARCONI” 45 Kettlebell Swings (1.5/1
“JONESY” For Time (with a Partner) pood)
6 Rounds for Time 400 2,382 meter Row 400 meter Run
meter Run 30 Ring Dips
6-5-4-3-2-1 Rope Climbs Then, 20 Rounds of: 400 meter Run
11 Toes-to-Bars 15 Weighted Lunge Steps
wodwell.com/wod/jonesy 20 Air Squats (155/105 lb)
16 Kettlebell Swings (1.5/1 400 meter Run
pood)
“JORGE” wodwell.com/wod/luke
One partner works while
For Time 30 GHD Sit-Ups
the other rests. Break up
15 Squat Cleans (155/105
lb)
the work between partners “LUND”
as needed. For Time 800 meter Run
24 GHD Sit-Ups
12 Squat Cleans (155/105 12 Pull-Ups
wodwell.com/wod/marconi
lb) 24 Kettlebell Swings
18 GHD Sit-Ups 48 Toes-to-Bars
9 Squat Cleans (155/105 96 Sit-Ups
“MARTIN BELL” 48 Push-Ups
lb)
12 GHD Sit-Ups For Time 2000 meter Row 24 Deadlifts (225/185 lb)
6 Squat Cleans (155/105 100 Deadlifts (bodyweight) 12 Pull-Ups
lb) 50 Thrusters (43/30 kg) 800 meter Run
6 GHD Sit-Ups 1000 meter Row
100 Overhead-Touch Push- wodwell.com/wod/lund

page 166 of 193

1057 BENCHMARK
WODS
July 26, 2018

3 Squat Cleans (155/105 Ups

lb) 50 Pull-Ups “MANUEL”
500 meter Row 5 Rounds for Reps in 50
wodwell.com/wod/jorge 100 AbMat Sit-Ups minutes 3 minutes of Max
100 Wall Ball Shots (20/14 Rope Climbs
lbs) 2 minutes of Max Air
“JOSH” Squats
For Time 21 Overhead Overhead-touch push-ups 2 minutes of Max Push-Ups
Squats (95/65 lb) require the athlete to 3 minutes to Run 400
42 Pull-Ups perform a hand-release meters
15 Overhead Squats (95/65 push-up (aka: press-up),
lb) where when the chest is on Wear a weight vest (20/14
30 Pull-Ups the ground and hands are lb)
9 Overhead Squats (95/65 released from the floor,
lb) athlete must touch both After the run, rest for the
18 Pull-Ups hands together behind the remainder of the 3 minutes
head. With hands back on before beginning the next
wodwell.com/wod/josh the floor, push up with round.
arms fully extended and
core tight to complete one wodwell.com/wod/manuel
“JT” rep.
21-15-9 Reps For Time
wodwell.com/wod/private- “MARINE 16”
Handstand Push-Ups martin-bell
Ring Dips Eight 2-minute AMRAPs in
Push-Ups 16 minutes From 0:00-2:00
20 meter Sprint
“MATTHEW
wodwell.com/wod/jt 16 Burpees
THOMAS”
21-15-9 Reps for Time From 2:00-4:00:
“KEN ZINK” Squat Snatches (42.5/32.5 20 meter Sprint
kg) 16 Push-Ups
7 Rounds for Time 71
Double-Unders Push-Ups
From 4:00-6:00:
14 Deadlifts (135/95 lb)
wodwell.com/wod/matthew 20 meter Sprint
6 Hang Power Cleans
16 Air Squats
(135/95 lb)
9 Front Squats (135/95 lb)
“MCCLUSKEY” From 6:00-8:00:
wodwell.com/wod/zink 3 Rounds For TIme 9 20 meter Sprint
Muscle-Ups 16 Mountain Climbers
15 Burpee Pull-Ups

page 167 of 193

1057 BENCHMARK
WODS
July 26, 2018
“KEVIN A.
HOUSTON”
3 Rounds For Time 200
meter Run
50 meter Farmers Walk
(35/25 lb sandbag, each
hand)
10 Burpees
10 meter Bear Crawl
(forward and backwards)
400 meter Run
100 meter Farmers Walk
(35/25 lb sandbag, each
hand)
20 Burpees
10 meter Bear Crawl
(forward and backwards)
600 meter Run
150 meter Farmers Walk
(35/25 lb sandbag, each
hand)
30 Burpees
30 meter Bear Crawl
(forward and backwards)
Wear a weight vest (20/14
lb) (except during the run).
wodwell.com/wod/kevin-a-
houston
“KYLE”
4 Rounds for Time 7
Deadlifts (300/195 lb)
40 Pull-Ups
40 Ring Dips
40 Box Jumps (24/20 in)
40 Wall Ball Shots (20/14
page 168 of 193
21 Pull-Ups
800 meter Run
Wear a weight vest (20/14
lb)
wodwell.com/wod/mccluskey
“MCLAREN”
AMRAP in 20 minutes 3
Thrusters (50%
bodyweight)
5 Box Jumps (24/20 in)
7 Hand Release Push-Ups
wodwell.com/wod/mcclaren
“MICHAEL”
3 Rounds For Time 800
meter Run
50 Back Extensions
50 Sit-Ups
wodwell.com/wod/michael
“MICHAEL
CAMELO JR.”
AMRAP in 20 minutes 5
Clusters (135/95 lb)
31 Push-Ups
20 Box Jumps (20/14 in)
18 Kettle Bell Swings
(53/35 lb)
One "cluster" is one clean
plus one thruster.
From 8:00-10:00:
20 meter Sprint
16 Jumping Jacks
From 10:00-12:00:
20 meter Sprint
16 Jumping Lunges
From 12:00-14:00:
20 meter Sprint
16 High Knees
From 14:00-16:00:
20 meter Sprint
16 Tuck Jumps
wodwell.com/wod/marine-16
“MATT 16”
For Time 16 Deadlifts (275
lb)
16 Hang Power Cleans
(185 lb)
16 Push Presses (135 lb)
800 meter Run
16 Deadlifts (275 lb)
16 Hang Power Cleans
(185 lb)
16 Push Presses (135 lb)
800 meter Run
16 Deadlifts (275 lb)
16 Hang Power Cleans
(185 lb)
16 Push Presses (135 lb)
wodwell.com/wod/matt-16
1057 BENCHMARK
WODS
July 26, 2018

lb) wodwell.com/wod/michael-
“MATTY
camelo-jr
BROWN”
wodwell.com/wod/kyle
3 Rounds for Time 4
“MICHAEL Clusters (135/115 lb)
“LEE RIGBY” KIEFER” 9 Single-Arm Kettlebell
Clean and Presses (53/44
For Time 22 calorie Row EMOM in 20 minutes Odd
lb)
25 Squat Cleans (42.5/30 Minutes:
20 ft Back Rack Walking
kg) 5 Bench Presses (65% of
lunges (135/95 lb)
22 Double-Unders 1RM)
18 Deadlifts (135/95 lb)
25 Bar Over Burpees
22 Double-Unders Even Minutes:
Cash-In: 49 Pull-Ups
25 Push Presses (42.5/30 8 Hand Release Push-Ups
Cash-Out: 49 Pull-Ups
kg)
22 Double-Unders For the bench presses, use
wodwell.com/wod/matty-brown
25 Pull-Ups the weight that is 65% of
22 calorie Row your 1-rep-max.

wodwell.com/wod/lee-rigby
“LIAM”
For Time 800 meter Run
(with 45 lb Plate)
100 Toes-to-Bars
50 Front Squats (155/105
lb)
10 Rope Climbs (15 ft)
800 meter Run (with 45 lb
Plate)
Partition the toes-to-bars,
front squats and rope
climbs as needed. Start
and finish with the run.
wodwell.com/wod/liam
wodwell.com/wod/michael-kiefer
“MCDONALD &
GALAGHER”
2 Rounds for Time 200
“MONTI” meter Run
5 Rounds for Time 50 Box 16 Kettlebell Swings (53/35
Step-Ups (45/35 lb barbell, lb)
20" box) 16 Pull-Ups
15 Cleans (135/95 lb) 16 Front Squats (110/70 lb)
50 Box Step-Ups (45/35 lb 200 meter Run
barbell, 20" box) 14 Kettlebell Swings (53/35
10 Snatches (135/95 lb) lb)
14 Pull-Ups
wodwell.com/wod/monti 14 Front Squats (110/70 lb)
200 meter Run
12 Kettlebell Swings (53/35
“MOOSE” lb)
For Time 1,000 meter Row 12 Pull-Ups
12 Front Squats (110/70 lb)
Then 10 Rounds of:
wodwell.com/wod/mcdonald-
7 Bar Facing Burpees
galagher
3 Thrusters (95/65 lb)

page 169 of 193

1057 BENCHMARK
WODS
July 26, 2018

“LT JOHN” Then,

1,200 meter Med Ball Run “MEADOWS”
3 Rounds for Time Max
(20/14 lb) For Time 20 Muscle-Ups
Unbroken Clean-and-Jerks
25 Lowers from Inverted
(BW)
wodwell.com/wod/moose Hang on the Rings
400 meter Run
30 Ring Handstand Push-
15 GHD Sit-Ups
Ups
“MR. JOSHUA” 35 Ring Rows
Score is time plus total
clean-and-jerks. Five Rounds for Time 400 40 Ring Push-Ups
Meter Run
wodwell.com/wod/lt-john 30 GHD Sit-Ups For the 'Lowers' on the
15 Deadifts (250/165 lbs) ring, control the
movement, moving slowly,
“LUMBERJACK wodwell.com/wod/mr-joshua with straight body and
arms.
20”
For Time 20 Deadlifts “NED” wodwell.com/wod/meadows
(275/185 lb)
7 Rounds For Time 11 Back
400 meter Run
Squats (bodyweight)
20 Kettlebell Swings (2/1.5 “MICHAEL
1,000 meter Row
pood) BOCCHINO”
400 meter Run
wodwell.com/wod/ned EMOM in 8 minutes 3
20 Overhead Squats
Squat Clean Thrusters
(115/75 lb)
(155/105 lbs)
400 meter Run “NIELD” 3 Bar Over Burpees
20 Burpees
400 meter Run For Time 400 meter Run
10 Deadlifts (110/70 kg) wodwell.com/wod/michael-
20 Chest-to-Bar Pull-Ups bocchino
400 meter Run 1 Rope Climb
20 Box Jumps (24/20 in) 400 meter Run
10 Deadlifts (110/70 kg)
400 meter Run “MICHAEL
20 Dumbbell Squat Cleans 2 Rope Climbs
400 meter Run CLARKE”
(45/35 lb)
400 meter Run 10 Deadlifts (110/70 kg) For Time 21 Overhead
3 Rope Climbs Squats (95/65 lb)
wodwell.com/wod/lumberjack-20 400 meter Run 9 Burpee Box Jumps (24/20
10 Deadlifts (110/70 kg) in)
4 Rope Climbs 500 meter Row
“MAGPIE” 400 meter Run 15 Overhead Squats (95/65
10 Deadlifts (110/70 kg) lb)
3 Rounds For Time 800

page 170 of 193

1057 BENCHMARK
WODS
July 26, 2018
meter Run
20 Knees-to-Elbows
30 Kettlebell Swings (24/16
kg)
40 Sumo Deadlift High-
Pulls (40/30 kg)
wodwell.com/wod/magpie
“MARCO”
3 Rounds for Time 21 Pull-
Ups
15 Handstand Push-Ups
9 Thrusters (135/95 lb)
wodwell.com/wod/marco
“MARSTON”
AMRAP in 20 minutes 1
Deadlift (405/285 lb)
10 Toes-to-Bar
15 Bar Facing Burpees
wodwell.com/wod/marston
“MATT B.”
5 Rounds For Time 5
Burpees
10 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (20/14
lb)
30 Push-Ups
400 meter Run
wodwell.com/wod/matt-b
page 171 of 193
5 Rope Climbs
wodwell.com/wod/nield
“NUKES”
AMRAP in 30 minutes From
0:00-8:00
1 mile Run
Max Deadlifts (315/205 lb)
From 8:00-18:00
1 mile Run
Max Power Cleans
(225/155 lb)
From 18:00-30:00
1 mile Run
Max Overhead Squats
(135/95 lb)
Perform all sections with a
running clock (no rest
between sections). Score is
total reps from each of the
three barbell movements.
wodwell.com/wod/nukes
“OTIS”
AMRAP in 15 minutes Back
Squat (1½ bodyweight)
Shoulder Press (¾
bodyweight)
Deadlift (1½ bodyweight)
Start with 1 rep each.
Increase each by 1 rep per
round.
15 Burpee Box Jumps
(24/20 in)
500 meter Row
9 Overhead Squats (95/65
lb)
21 Burpee Box Jumps
(24/20 in)
500 meter Row
wodwell.com/wod/michael-clarke
“MILLAR”
3 Rounds for Time 7
Muscle-Ups
14 Thrusters (40/30 kg)
21 GHD Sit-Ups
wodwell.com/wod/millar
“MOON”
7 Rounds For Time 10
Hang Split Snatch, Right
Arm (40/30 lb)
1 Rope Climb (15 ft)
10 Hang Split Snatch, Left
Arm (40/30 lb)
1 Rope Climb (15 ft)
Alternate feet in the split
snatch sets
wodwell.com/wod/moon
“MORRISON”
50-40-30-20-10 Reps For
Time Wall Ball Shots (20/14
lb)
1057 BENCHMARK
WODS
July 26, 2018

Complete an ascending Box Jumps (24/20 in)

“MAUPIN” ladder of the 3-movement
4 Rounds for Time 800 complex, increasing by 1
meter Run rep per round. So, perform
49 Push-Ups 1 back squat, 1 shoulder
49 Sit-Ups press, 1 deadlift. Then 2
49 Air Squats back squats, 2 shoulder
presses, 2 deadlifts. Then 3
wodwell.com/wod/maupin of each, etc. until the 15
minute clock stops.
Scaling For each
“MCGHEE” movement, pick loads that
AMRAP in 30 minutes 5 are heavy but allow you to
Deadlifts (275/185 lb) easily complete 3-4 reps
13 Push-Ups when fresh. As fatigue sets
9 Box Jumps (24/20 in) in and the reps increase,
break each movement into
wodwell.com/wod/mcghee smaller sets so you can
maintain solid mechanics.
Intermediate Option
“MEIKTILA” Complete as many reps as
AMRAP in 20 minutes 10 possible in 15 minutes of: 1
Pull-Ups back squat, 1 shoulder
Kettlebell Swings (1.5/1
pood)
wodwell.com/wod/morrison
“MURPH”
For Time 1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest
(20/14 lb)
Partition the Pull-Ups,
Push-Ups, and Squats as
needed. Start and finish
with a mile run.
wodwell.com/wod/murph

40 Air Squats press, 1 deadlift 2 back

80 Double-Unders
wodwell.com/wod/meiktila
“MICHAEL
BRENNAN”
5-10-15-20 Reps for Time
Burpee Pull-Ups
Wall Ball Shots (20/14 lb)
Power Snatches (135/95 lb)
wodwell.com/wod/michael-
brennan
squats, 2 shoulder presses,
2 deadlifts 3 back squats, 3
shoulder presses, 3
deadlifts Etc. Use body
weight for the squats and
deadlifts and 1/2 body
weight for the presses.
Beginner Option
Complete as many reps as
possible in 15 minutes of:
1 squat, 1 push-up, 1
deadlift 2 squats,
2 push-ups, 2 deadlifts
3 squats, 3 push-ups, 3
deadlifts Etc. Use ½ body
weight for the deadlifts.
“NICK”
12 Rounds For Time 10
Dumbbell Hang Squat
Clean (45/35 lb)
6 Handstand Push-Ups on
Dumbbells
wodwell.com/wod/nick
“NOAH”
For Time Buy-in: 67 Push-
Ups
Then, 3 Rounds of:

page 172 of 193

1057 BENCHMARK
WODS
July 26, 2018

wodwell.com/wod/otis 800 meter Run

“MICHAEL DEL 23 Pull-Ups
VALLE JR.” 23 Wall Ball Shots
5 Rounds for Time 5 Squat
“PAT” 21 Deadlifts (165/105 lb)
Cleans (155/105 lb) 6 Rounds for Time 25 Pull-
10 Box Jumps (24/20 in) Ups Cash-out: 67 Push-Ups
50 Double-Unders 50 ft Front-Rack Lunges
(75/55 lb) wodwell.com/wod/noah
wodwell.com/wod/michael- 25 Push-Ups
delvalle-jr 50 ft Front-Rack Lunges
(75/55 lb) “NUTTS”
For Time 10 Handstand
“MIRON All while wearing a Weight Push-Ups
(MIROSŁAW Vest (20/14 lb) 15 Deadlifts (250/175 lb)
ŁUCKI)” 25 Box Jumps (30/24 in)
wodwell.com/wod/pat 50 Pull-Ups
5 Rounds for Time: 800
100 Wall Ball Shots (20/14
meter Run
lb)
23 Back Squats (¾ Body “PAUL” 200 Double-Unders
Weight)
5 Rounds For Time 50 400 meter Run (with 45/35
13 Deadlifts (1 ½ Body
Double-Unders lb plate)
Weight)
35 Knees-to-Elbows
20 yard Overhead Walk wodwell.com/wod/nutts
wodwell.com/wod/miron
(185/135 lb)

wodwell.com/wod/paul “OZ”
“MOORE”
For Time 100 Squat Clean
AMRAP in 20 minutes 1
Thrusters (40/20 kg)
Rope Climb (15 ft) “PETER
400 meter Run
BRENNAN” wodwell.com/wod/oz
Max Reps Handstand Push-
Ups 4 Rounds for Time 400
meter Run
“PATRICK
wodwell.com/wod/moore 10 Overhead Squats (95/65
lb) BROWN”
10 Burpees For Time 3 Rounds of:
“MOSZER” 5 Back Squats (315/225 lb)
wodwell.com/wod/peter-brennan 30 Box Jumps (24/20 in)
9 Rounds for Time 300
meter Run
6 Air Squats Then, 3 Rounds of:

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1057 BENCHMARK
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July 26, 2018

6 Pull-Ups “PIKE” 5 Deadlifts (315/225 lb)

6 Box Jumps (20/24 in) 30 Bar Over Burpees
5 Rounds for Time 20
6 Burpees
Thrusters (75/55 lb)
6 Sit-Ups wodwell.com/wod/patrick-brown
10 Strict Ring Dips
6 Lunges
20 Push-Ups
6 Russian Kettlebell Swings
10 Strict Handstand Push- “PAUL (PENA)”
(53/35 lb)
Ups
50 meter Bear Crawl 7 Rounds for Time 100
Wear a weight vest (20/14 meter Sprint
lb) wodwell.com/wod/pike 19 Kettlebell Swings (2/1.5
pood)
wodwell.com/wod/moszer 10 Burpee Box Jumps
“RALPH” (24/20 in)
3 minutes Rest
“NATE” 4 Rounds For Time 8
Deadlifts (250/175 lb)
AMRAP in 20 minutes 2 Time each round. Score is
16 Burpees
Muscle-Ups total time for all seven
3 Rope Climbs (15 ft)
4 Handstand Push-Ups rounds, including rest.
600 meter Run
8 Kettlebell Swings (2/1.5
pood) wodwell.com/wod/paul-2
wodwell.com/wod/ralph

wodwell.com/wod/nate
“NICKMAN”
10 Rounds For Time 200
meter Farmers Carry
(55/35 lb)
10 Weighted Pull-Ups
(35/25 lb)
20 Dumbbell Power
Snatches (55/35 lb),
alternating
“PHEEZY”
“RENÉ”
3 Rounds For Time 5 Front
7 Rounds for Time 400
Squats (165/105 lb)
meter Run
18 Pull-Ups
21 Walking Lunges
5 Deadlifts (225/155 lb)
15 Pull-Ups
18 Toes-to-Bar
9 Burpees
5 Push Jerks (165/105 lb)
18 Hand-Release Push-Ups
Wear a Weight Vest (20/14
lb) wodwell.com/wod/pheezy
wodwell.com/wod/rene

wodwell.com/wod/nickman “PK”
“RILEY” 5 Rounds for Time 10 Back
Squats (225/155 lbs)
“NOOKIE” For Time 1.5 mile Run
10 Deadlifts (275/185 lbs)
150 Burpees
AMRAP in 20 minutes 7 400 meter Sprint
1.5 mile Run
2 minutes Rest

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1057 BENCHMARK
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July 26, 2018
Squat Cleans (40/30 kg)
7 Push Press (40/30 kg)
7 Back Squats (40/30 kg)
200 meter Run
wodwell.com/wod/nookie
“OMAR”
For Time 10 Thrusters
(95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
wodwell.com/wod/omar
“OZZY”
7 Rounds For Time 11
Deficit Handstand Push-
Ups (6/4 in)
1,000 meter Run
wodwell.com/wod/ozzy
“PATTON”
For Time 25 Deadlifts
(155/105 lb)
400 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks
(155/105 lb)
800 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks
page 175 of 193
Wear a weight vest (20/14
lb)
wodwell.com/wod/riley
“ROCK”
3 AMRAPs in 17 minutes
AMRAP in 5 minutes
10 Power Cleans (135/95
lb)
12 Burpees
14 Box Jumps (24/20 in)
20 Sit-Ups
Max distance Row
Rest 1 minute
For the AMRAP portions
complete all reps then use
the remainder of the 5:00
minutes to row for a max
distance (meters) and then
rest 1 minute. Score for
each round is the meters
rowed. Score for the
workout is the total
distance rowed,
cumulatively in all three
AMRAPs.
wodwell.com/wod/rock
“RONEY”
4 Rounds For Time 200
meter Run
11 Thrusters (135/95 lb)
200 meter Run
11 Push Presses (135/95
lb)
wodwell.com/wod/pk
“RANDY”
For Time 75 Power
Snatches (75/55 lb)
wodwell.com/wod/randy
“RICH”
For Time 13 Squat
Snatches (155/105 lb)
Then, 10 Rounds of:
10 Pull-Ups
100 meter Sprint
Then, 13 Squat Cleans
(155/105 lb)
wodwell.com/wod/rich
“RJ”
5 Rounds For Time 800
meter Run
5 Rope Climb (15 ft)
50 Push-Ups
wodwell.com/wod/rj
“ROCKET”
AMRAP in 30 minutes 50
meter Swim
10 Push-Ups
15 Air Squats
1057 BENCHMARK
WODS
July 26, 2018

(155/105 lb) 200 meter Run wodwell.com/wod/rocket

10 Strict Pull-Ups 11 Bench Presses (135/95
800 meter Run lb)
10 Clean-and-Jerks
(155/105 lb) wodwell.com/wod/roney
10 Strict Pull-Ups
400 meter Run
25 Deadlifts (155/105 lb) “RUSS”
3 Rounds for Time 50
wodwell.com/wod/patton meter Sandbag Walk
(70/53 lb)
50 meter Sandbag Sprint
“PAUL 4179” (70/53 lb)
9 Rounds for Time 4 Strict 10 meter Bear Crawl
Pull-Ups 5 Single-Arm Kettlebell
1 Deadlift (275/185 lb) Swing, Clean, Squat, Push
7 Burpees Press (each arm) (53/35 lb)
9 Double Unders 10 meter Bear Crawl
100 meter Run
Wear a 20 lb Weight Vest
wodwell.com/wod/paul-4179
Pick up the sandbag and
carry it during the walk,
“PIDGEON” then turn around and
7 Rounds for Time 7 Sumo sprint back to the starting
Deadlift High-Pulls (95/65 location before dropping
lb) the sandbag and bear
16 Box Jumps (24/20 in) crawling to the kettlebell.
45 Double-Unders Each rep with the kettlebell
consists of one swing, one
Cash out: clean, one squat (with the
2016 meter Row kettlebell in the rack
position) and one push
Wear a weight vest (20/14 press. Once done with the
lb) kettlebell work, bear crawl
back to the sandbag and
If you have bunker gear repeat.
wear it instead of a weight
vest. wodwell.com/wod/russ
“ROY”
5 Rounds For Time 15
Deadlift (225/155 lb)
20 Box Jumps (24/20 in)
25 Pull-Ups
wodwell.com/wod/roy
“RYAN”
5 Rounds For Time 7
Muscle-Ups
21 Target Burpees
Each Burpee terminates
with a jump to touch a
target 1 foot above max
standing reach.
wodwell.com/wod/ryan
“SANTORA”
3 Rounds For Max Reps in
17 minutes 1 minute Squat
Cleans (155/105 lb)
1 minute Shuttle Sprints
(20 ft forward, 20 ft
backwards)
1 minute Deadlifts
(245/165 lb)
1 minute Burpees
1 minute Jerks (155/105 lb)
1 minute Rest between
rounds

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1057 BENCHMARK
WODS
July 26, 2018
wodwell.com/wod/pidgeon
“RAHOI”
AMRAP in 12 minutes 12
Box Jumps (24 in/20 in)
6 Thrusters (95 lbs/65 lb)
6 Bar-Facing Burpees
wodwell.com/wod/rahoi
“RANKEL”
AMRAP in 20 minutes 6
Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5
pood)
200 meter Run
wodwell.com/wod/rankel
“RICKY”
AMRAP in 20 minutes 10
Pull-Ups
5 Dumbbell Deadlifts
(75/55 lb)
8 Push-Press (135/95 lb)
wodwell.com/wod/ricky
“ROBBIE”
AMRAP in 25 minutes 8
Freestanding Handstand
Push-Ups
1 L-Sit Rope Climb (15
foot)
page 177 of 193
“SANTIAGO”
7 Rounds For Time 18
Dumbbell Hang Squat
Clean (35/25 lb)
18 Pull-Ups
10 Power Clean (135/95 lb)
10 Handstand Push-Ups
wodwell.com/wod/santiago
“SCOOTER”
With a Running Clock in 35
minutes First, AMRAP in 30
minutes (with a Partner)
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100 meter Sprint
Partners alternate rounds
Then, 5 minutes to find a
1-rep-max Partner Deadlift
For the AMRAP, one
partner work while the
other rests, switching after
each full round is
completed.
wodwell.com/wod/scooter
“SEAN”
10 Rounds For Time 11
Chest-to-Bar Pull-Ups
22 Front Squat (75/55 lb)
For the shuttle sprints,
count 20 ft forward and 20
ft backwards as one
repetition.
wodwell.com/wod/santora
“SCOTT
LARSEN”
Every 2 Minutes For As
Long As Possible Push
Press (75% of 1 rep-max)
Handstand Push-Up
Start with 1 repetition of
each, then add 1 one
repetition to each
movement every 2
minutes
When the clock starts,
perform one push press
and one handstand push-
up. At the 2:00 mark,
perform two of each, then
at 4:00 perform three of
each. Add one repetition to
each movement every two
minutes on the minute
(E2MOM) and continue for
as long as possible until
unable to complete the
required number of reps
within the 2-minute round
(similar to "Death By" style
workouts).
wodwell.com/wod/scott-larsen
1057 BENCHMARK
WODS
July 26, 2018
wodwell.com/wod/robbie
“RONALD
BUCCA”
For Time 21 Pull-Ups
21 Thrusters (95/65 lb)
15 Snatches (95/65 lb)
15 Pull-Ups
15 Thrusters (95/65 lb)
10 Snatches (95/65 lb)
9 Pull-Ups
9 Thrusters (95/65 lb)
5 Snatches (95/65 lb)
wodwell.com/wod/ronald-bucca
“RUNYAN”
AMRAP in 24 minutes 21
Bar Over Burpees
7 Deadlifts (1.5x
bodyweight)
10 Pull-Ups
wodwell.com/wod/runyan
“SAMAN”
8 Rounds for Time 13
Deadlifts (185/125 lb)
17 Wall Balls (20/14 lb)
400 meter Run
wodwell.com/wod/saman
“SCHMALLS”
For Time 800 meter Run
page 178 of 193
wodwell.com/wod/sean
“SEVERIN”
For Time 50 Strict Pull-Ups
100 Hand-Release Push-
Ups
5k Run
Wear a weight vest (20/14
lb)
wodwell.com/wod/severin
“SHAM”
7 Rounds For Time 11
Deadlifts (bodyweight)
100 meter Sprint
wodwell.com/wod/sham
“SISSON”
AMRAP in 20 minutes 1
Rope Climb (15 ft)
5 Burpees
200 meter Run
Wear a weight vest (20/14
lb)
wodwell.com/wod/sisson
“SMUDGE”
3 Rounds for Time 5
Muscle-Ups
10 Squat Cleans (60/40 kg)
“SEBENA”
For Time 2012 meter Row
30 seconds Rest
12 Burpee Box Jumps
(30/24 in)
24 Thrusters (135/95 lb)
12 Burpee Box Jumps
(30/24 in)
24 Thrusters (135/95 lb)
30 seconds Rest
2012 meter Row
wodwell.com/wod/sebena
“SGT BARROS”
AMRAP in 12 minutes 12
Wall Ball Shots (10/6 kg)
12 Kettlebell Swings (20/16
kg)
12 Kettlebell Snatches
(20/16 kg)
100 meter Sprint
wodwell.com/wod/sgt-barros
“SHAWN”
For Time 5 mile Run
After each 5 minute run
interval:
50 Air Squats
50 Push-Ups
Run in 5-minute intervals,
stopping after each to
perform 50 Air Squats and
50 Push-Ups before
1057 BENCHMARK
WODS
July 26, 2018
Then 2 Rounds of:
50 Burpees
40 Pull-Ups
30 Pistols
20 Kettlebell Swings (1.5/1
pood)
10 Handstand Push-Ups
Then, 800 meter Run
wodwell.com/wod/schmalls
“SCOTTIE”
10 Rounds for Time 10
meter Farmers Carry (2/1.5
pood)
5 Strict Chin-Ups
10 meter Farmers Carry
(2/1.5 pood)
5 Burpees
5 Deadlifts (265/185 lb)
Place your deadlift bar 10
meters from your pull-up
bar and do the farmers
carries between the two.
Use kettlebells or
dumbbells for the farmers
carry.
wodwell.com/wod/scottie
“SERVAIS”
For Time 1.5 mile Run
Then 8 rounds of:
19 Pull-Ups
19 Push-Ups
page 179 of 193
20 GHD Sit-Ups
wodwell.com/wod/smudge
“SPEHAR”
For Time 100 Thrusters
(135/95 lb)
100 Chest-to-Bar Pull-Ups
6 mile Run
Partition the thrusters,
pull-ups and run as
needed.
wodwell.com/wod/spehar
“SWASEY”
For Time 32 Chest-to-Bar
Pull-Ups
32 Wall Balls (20/14 lb)
32 Cleans (135/85 lb)
3.2 mile Run
wodwell.com/wod/swasey
“T.U.P.”
15-12-9-6-3 Reps For Time
Power Cleans (135/95 lb)
Pull-Ups
Front Squats (135/95 lb)
Pull-Ups
wodwell.com/wod/t-u-p
beginning the next 5-
minute run interval.
wodwell.com/wod/shawn
“SLOB”
For Time 2000 meter Run
50 Pull-Ups
50 Thrusters (40/30 kg)
2000 meter Row
wodwell.com/wod/slob
“SMYKOWSKI”
For Time 6 km Run
60 Burpee Pull-Ups
Wear a weight vest (30/20
lb)
wodwell.com/wod/smykowski
“STEPHEN”
30-25-20-15-10-5 Reps, For
Time GHD Sit-Ups
Back Extensions
Knees-to-Elbows
Romanian Deadlifts (95/65
lb)
wodwell.com/wod/stephen
“T”
5 Rounds for Time 100-
meter sprint
1057 BENCHMARK
WODS
July 26, 2018

19 Burpees “TERRY” 10 Squat Clean Thrusters

(115/75 lb)
For Time 1 mile Run
Then, 15 Kettlebell Swings (2/1.5
100 Push-Ups
400 meter Sandbag Carry pood)
100 meter Bear Crawl
(heavy) 100 meter Sprint
1 mile Run
1-mile Farmers Carry 2 minutes Rest
100 meter Bear Crawl
(45/35 lb dumbbells)
100 Push-Ups
wodwell.com/wod/t
1 mile Run
wodwell.com/wod/servais

“SGT. MICHAEL
SMITH”
For Time 1960 meter Row
Then, 10 Rounds of:
8 Wall Ball Shots (20/14 lb)
27 Double-Unders
7 Push-Ups
7 Pull-Ups
Then, 2016 meter Run
wodwell.com/wod/sgt-michael-
smith
“SHIP”
9 Rounds For Time 7 Squat
Clean (185/135 lb)
8 Burpee Box Jump (36/30
in)
wodwell.com/wod/ship
“SMALL”
3 Rounds For Time 1000
meter Row
wodwell.com/wod/terry
“THE LEGEND”
For Time 4 Pistols
25 Kettlebell Swings (54/35
lb)
50 Push-Ups
75 Pull-Ups
50 Push-Ups
25 Kettlebell Swings (54/35
lb)
4 Pistols
wodwell.com/wod/the-legend
“THOMAS
BUTLER”
15-12-9-6-3 Reps for Time
Hang Cleans (135/95 lb)
Wall Ball Shots (20/14 lb)
wodwell.com/wod/thomas-butler
“TILLMAN”
7 Rounds For Time 7
Deadlifts (315/205 lb)
200 meter Sprint
“TAMA”
For Time 800 meter Single-
Arm Barbell Farmers Carry
(45/35 lb)
31 Toes-to-Bars
31 Push-Ups
31 Front Squats (95/65 lb)
400 meter Single-Arm
Barbell Farmers Carry
(95/65 lb)
31 Toes-to-Bars
31 Push-Ups
31 Hang Power Cleans
(135/95 lb)
200 meter Single-Arm
Barbell Farmers Carry
(135/95 lb)
Scaling This Hero workout
is long and will tax your
grip. It will require focus to
maintain balance on the
carries. Try to modify the
movements but preserve
the 31 reps to
commemorate Tama’s age.
Pick movements that allow
you to move continuously
and with little rest.
Intermediate Option For

page 180 of 193

1057 BENCHMARK
WODS
July 26, 2018

50 Burpees 15 Pull-Ups time: 800-meter single-arm

50 Box Jumps (24/20 in)
800 meter Run
wodwell.com/wod/small
“SNIPES”
AMRAP in 40 minutes 9
Clean-and-Jerks (135/95 lb)
1 Rope Climb
8 Burpees
12 Push-Ups
40 second Plank Hold
800 foot Sandbag Carry
(80/50 lb)
20 Double-Unders
17 Wall Ball Shots (20/14
lb)
wodwell.com/wod/snipes
“STRANGE”
8 Rounds For Time 600
meter Run
11 Weighted Pull-Ups
(1.5/1 pood)
11 Walking Lunges (1.5/1
pood)
11 Thrusters (1.5/1 pood)
wodwell.com/wod/strange
“T.J.”
For Time 10 Bench Presses
(185/135 lb)
10 Strict Pull-Ups
45 seconds Rest barbell farmers carry,
45/35 lb. 31 toes-to-bars
wodwell.com/wod/tillman 31 push-ups 31 front
squats, 75/55 lb. 400-
meter single-arm barbell
“TOMMY MAC” farmers carry, 75/55 lb. 31
2 Rounds For Time 12 toes-to-bars 31 push-ups
Burpees 31 hang power cleans,
12 Thrusters (115/75 lb) 75/55 lb. 200-meter single-
12 Burpees arm barbell farmers carry,
12 Power Snatches (115/75 95/65 lb. Beginner
lb) Option For time: 400-
12 Burpees meter single-arm barbell
12 Push Jerks (115/75 lb) farmers carry, 35/22 lb. 31
12 Burpees sit-ups 31 knee push-ups
12 Hang Squat Cleans 31 front squats, 35-/22 lb.
(115/75 lb) 200-meter single-arm
12 Burpees barbell farmers carry,
12 Overhead Squats 55/35 lb. 31 sit-ups 31
(115/75 lb) knee push-ups 31 hang
power cleans, 55/35 lb.
wodwell.com/wod/tommy-mac 200-meter single-arm
barbell farmers carry,
55/35 lb.
“TULLY”
wodwell.com/wod/tama
4 Rounds For Time 200
meter Swim
23 Dumbell Squat Cleans
(2 x 40/30 lb)
“THE BATMAN”
For Time Buy-In:
wodwell.com/wod/tully 100 Air Squats
50-40-30-20-10 Reps
“UK ARMED Box Jumps (30/24 in)
FORCES DAY” Wall Ball Shots (20/14 lb)
Kettlebell Swings (24/16
7 Rounds for Time 29 Wall
kg)
Ball Shots (9/7 kg)
200 meter Run
6 Clean-and-Jerks (60/40

page 181 of 193

1057 BENCHMARK
WODS
July 26, 2018
Max Thrusters (135/95 lb)
Repeat until you have
completed 100 Thrusters.
wodwell.com/wod/t-j
“TAYLOR”
4 Rounds for Time 400
meter Run
5 Burpee Muscle-Ups
Wear a weight vest (20/14
lb)
wodwell.com/wod/taylor
“THE DON”
For Time 66 Deadlifts
(110/75 lb)
66 Box Jump (24/20 in)
66 Kettlebell swings (1.5/1
pood)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters (55/35 lb)
66 Wall Ball Shots (20/14
lb)
66 Burpees
66 Double-Unders
wodwell.com/wod/the-don
“THE SEVEN”
7 Rounds For Time 7
page 182 of 193
kg)
13 Pull-Ups
wodwell.com/wod/uk-armed-
forces-day
“VIOLA 1”
AMRAP in 25 minutes 3, 6,
9, 12, 15, 18 Reps and so
on
Thrusters (95/65 lbs)
Pull-ups
Over-the-Bar Burpees
wodwell.com/wod/viola
“WAR FRANK”
3 Rounds For Time 25
Muscle-Ups
100 Air Squats
35 GHD Sit-Ups
wodwell.com/wod/war-frank
“WEIJDT”
5 Rounds for Time 19
Chest-to-Bar Pull-Ups
12 Box Jumps (30/24 in)
8 Squat Cleans (75/45 kg)
wodwell.com/wod/weijdt
“WHEELER”
For Time 21 Flutter Kicks
(4-count)
All of the above with a
weight vest (20/14 lb)
Buy-Out:
4 Rounds of 5 Deadlifts
(80% max)
Remove the weight vest
for the deadlifts.
wodwell.com/wod/batman
“THE LYON”
5 Rounds for Time 7 Squat
Cleans (165/115 lb)
7 Shoulder-to-Overheads
(165/115 lb)
7 Burpee Chest-to-Bar Pull-
Ups
2 minutes Rest between
rounds
Ideally, use a pull-up bar
that is 6 inches above your
max reach when standing.
wodwell.com/wod/the-lyon
“THOMPSON”
10 Rounds For Time 1
Rope Climb (15 ft) (from
seated)
29 Back Squats (95/65 lb)
10 meter Barbell Farmer
Carry (135/95 lb)
Begin the Rope Climbs
1057 BENCHMARK
WODS
July 26, 2018
Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5
pood)
7 Pull-Ups
aka: "The CIA Seven"
wodwell.com/wod/the-seven
“TIFF”
With a running clock in 25
minutes 1.5 mile Run
Then AMRAP in remaining
time:
11 Chest-to-Bar Pull-Ups
7 Hang Squat Cleans
(155/105 lb)
7 Push Presses (155/105
lb)
wodwell.com/wod/tiff
“TOM”
AMRAP in 25 minutes 7
Muscle-Ups
11 Thrusters (155/105 lb)
14 Toes-to-Bar
wodwell.com/wod/tom
page 183 of 193
2100 meter Run
Then, 4 rounds of:
10 Pull-Ups
22 Sit-Ups
15 Push-Ups
11 Burpees
20 Air Squats
wodwell.com/wod/wheeler
“WILLIAM
MAHONEY”
3 Rounds for Time 5
Thrusters (155/105 lb)
10 Burpees
15 Box Jumps (24/20 in)
20 Kettlebell Swings (24/16
kg)
wodwell.com/wod/william-
mahoney
“WITTMAN”
7 Rounds For Time 15
Kettlebell Swings (1.5/1
pood)
15 Power Cleans (95/65 lb)
15 Box Jumps (24/20 in)
wodwell.com/wod/wittman
“WYK”
5 Rounds for Time 5 Front
Squats (225/155 lb)
5 Rope Climbs (15 ft)
seated on the floor
wodwell.com/wod/thompson
“TK”
AMRAP in 20 minutes 8
Strict Pull-Ups
8 Box Jumps (36/30 in)
12 Kettlebell Swings (2/1.5
pood)
wodwell.com/wod/tk
“TOMMY V”
For Time 21 Thrusters
(115/75 lb)
12 Rope Climbs (15 ft)
15 Thrusters (115/75 lb)
9 Rope Climbs (15 ft)
9 Thrusters (115/75 lb)
6 Rope Climbs (15 ft)
wodwell.com/wod/tommy-v
“TUMILSON”
8 Rounds For Time 200
meter Run
11 Dumbbell Burpee
Deadlifts (60/40 lb)
wodwell.com/wod/tumilson
“VAN AALTEN”
AMRAP (with a Partner) in
20 minutes 2000 meter
1057 BENCHMARK
WODS
July 26, 2018

“TREVOR” 400 meter Run (45/35 lb Row / partner Handstand

plate) 150 Wall Ball Shots /
For Time (in a Team of
partner Handstand
Four) 300 Pull-Ups
wodwell.com/wod/wyk Max Toes-to-Bars
400 Push-Ups
(alternate sets)
500 Sit-Ups
600 Air Squats “ZEMBIEC” One partner works on the
5 Rounds for Time 11 Back row and wall ball shots
In a team of four, two
Squats (185/135 lb) while the other partner
people may work at a time.
7 Burpee Pull-Ups (Strict) holds in handstand. Once
Reps are cumulative for all
400 meter Run the wall balls are complete
team members. All reps of
both partners move to the
each movement must be
During each burpee pull-up toes-to-bar, with one
completed before moving
perform a strict push-up, partner working while the
on to the next movement
jump to a bar that is ideally other rests, alternating and
(i.e. finish all pull-ups
12 inches above your max performing as many toes-
before moving on to the
standing reach, and to-bar as possible in the
push-ups).
perform a strict pull-up. remaining time.
wodwell.com/wod/trevor
wodwell.com/wod/zembiec wodwell.com/wod/van-aalten

“TYLER”
“VIOLA 2”
5 Rounds For Time 7
AMRAP in 20 minutes 400
Muscle-Ups
meter Run
21 Sumo-Deadlift High-
11 Power Snatches (95/65
Pulls (95/65 lb)
lb)
wodwell.com/wod/tyler
17 Pull-Ups
13 Power Cleans (95/65 lb)

wodwell.com/wod/viola-2
“VIJAY”
50-40-30-20-10 Reps for
Time Burpee Pull-Ups “WEAVER”
Sit-Ups
4 Round For Time 10 L-
wodwell.com/wod/vijay
Pull-Ups
15 Push-Ups
15 Chest-to-Bar Pull-Ups
15 Push-Ups
20 Pull-Ups

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1057 BENCHMARK
WODS
July 26, 2018

“WALSH” 15 Push-Ups
4 Rounds For Time 22
wodwell.com/wod/weaver
Burpee Pull-Ups
22 Back Squats (185/135
lb) “WES”
200 meter Run (45/35 lb
plate overhead) For Time 800 meter Run
(with 25/15 lb Plate)
wodwell.com/wod/walsh
Then:
14 Rounds of:
“WEBSTER” 5 Strict Pull-Ups
4 Burpee Box Jumps (24/20
6 Rounds for Time 28 Wall
in)
Ball Shots (20/14 lb, 10/9
3 Cleans (185/135 lb)
ft)
400 meter Run
Then:
2 Clean-and-Jerks (225/155
800 meter Run (with 25/15
lb)
lb Plate)
wodwell.com/wod/webster
wodwell.com/wod/wes

“WESTON”
“WHITE”
5 Rounds For Time 1000
5 Rounds For Time 3 Rope
meter Row
Climbs (15 ft)
200 meter Farmer Carry
10 Toes-to-Bars
(45 lb dumbbells)
21 Overhead Walking
50 meter Waiter Walk,
Lunges (45/35 lb plate)
Right Arm (45 lb dumbbell)
400 meter Run
50 meter Waiter Walk, Left
Arm (45 lb dumbbell)
wodwell.com/wod/white

wodwell.com/wod/weston

“WILLY”
“WHITTEN” 3 Rounds For TIme 800
meter Run
5 Rounds For Time 22
5 Front Squats (225/155 lb)
Kettlebell Swings (2/1.5
200 meter Run
pood)

page 185 of 193

1057 BENCHMARK
WODS
July 26, 2018

22 Box Jumps (24/20 in) 11 Chest-to-Bar Pull-Ups

400 meter Run 400 meter Run
22 Burpees 12 Kettlebell Swings (2/1.5
22 Wall Ball Shots (10/9 ft, pood)
20/14 lb)
wodwell.com/wod/willy
wodwell.com/wod/whitten

“WOEHLKE”
“WILMOT” 3 Rounds, Each for Time 4
6 Rounds For Time 50 Air Jerks (185/135 lb)
Squats 5 Front Squats (185/135 lb)
25 Ring Dips 6 Power Cleans (185/135
lb)
wodwell.com/wod/wilmot 40 Pull-Ups
50 Push-Ups
60 Sit-Ups
“WOOD”
5 Rounds For Time 400 3 minutes Rest between
meter Run rounds
10 Burpee Box Jumps
(24/20 in) wodwell.com/wod/woehlke

10 Sumo-Deadlift High-pull
(95/65 lbs)
10 Thruster (95/65 lbs) “YETI”
1 minute Rest For Time 25 Pull-Ups
10 Muscle-Ups
aka: "Brett Wood" 1.5 mile Run
10 Muscle-Ups
wodwell.com/wod/wood 25 Pull-Ups

wodwell.com/wod/yeti
“ZACHARY
TELLIER”
For Time 10 Burpees
“ZEUS”
3 Rounds For Time 30 Wall
10 Burpees Ball Shots (20/14 lb)
25 Push-Ups 30 Sumo Deadlift High-Pull
(75/55 lb)

page 186 of 193

1057 BENCHMARK
WODS
July 26, 2018

10 Burpees 30 Box Jump (20 in)

25 Push-Ups 30 Push Presses (75/55 lb)
50 Lunges 30 calorie Row
30 Push-Ups
10 Burpees 10 Back Squat
25 Push-Ups (Bodyweight)
50 Lunges
100 Sit-Ups wodwell.com/wod/zeus

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

wodwell.com/wod/zachary-tellier

“ZIMMERMAN”
AMRAP in 25 minutes 11
Chest-to-Bar Pull-Ups
2 Deadlifts (315/205 lb)
10 Handstand Push-Ups

wodwell.com/wod/zimmerman

THE GIRLS

“AMANDA” “ANGIE” “ANNIE”

9-7-5 Reps For Time
Muscle-Ups
Snatches (135/95 lbs)
wodwell.com/wod/amanda
For Time 100 Pull-Ups 50-40-30-20-10 Reps For
100 Push-Ups Time Double-Unders
100 Sit-Ups Sit-Ups
100 Air Squats
wodwell.com/wod/annie
Complete all reps of each
exercise before moving to

page 187 of 193

1057 BENCHMARK
WODS
July 26, 2018

the next.
“BARBARA”
5 Rounds For Time 20 Pull- wodwell.com/wod/angie
Ups
30 Push-Ups
40 Sit-Ups “CANDY”
50 Air Squats 5 Rounds for Time 20 Pull-
3 Minutes Rest Ups
40 Push-Ups
Time each round. Score is 60 Air Squats
total time to complete the
workout. Scaling “Candy” is a less
frequently seen cousin of
wodwell.com/wod/barbara the popular CrossFit
benchmark workout,
“Cindy.” Newer athletes
“CINDY XXX” should stick with variants
AMRAP in 20 minutes 10 of Candy and modify the
Pull-Ups movements and reps to
20 Push-Ups limit muscular failure.
30 Air Squats Intermediate Option
15 Pull-Ups 4 rounds for time of: 20
30 Push-Ups pull-ups 40 push-ups 60
45 Air Squats squats Beginner Option
“CHELSEA”
EMOM in 30 minutes 5 Pull-
Ups
10 Push-Ups
15 Air Squats
Each minute on the minute
(EMOM), complete one
round of work. Score is
total number of 1-minute
rounds completed, plus
number of reps completed
in first incomplete round. If
you finish all 30 rounds
under a minute your score
is 30 (next time add +1
rep to each exercise (6
pull-ups, 11 push-ups, 16
squats) each minute, and
see how many rounds you
can get in 30 minutes).
wodwell.com/wod/chelsea

20 Pull-Ups 4 rounds for time of: 10

40 Push-Ups jumping pull-ups 20
60 Air Squats knee push-ups 30 squats “DOUBLE
25 Pull-Ups GRACE”
50 Push-Ups wodwell.com/wod/candy
For Time 60 Clean-and-
75 Air Squats Jerks (135/95 lb)
30 Pull-Ups
60 Push-Ups “DIANE” wodwell.com/wod/double-grace
90 Air Squats 21-15-9 Reps For Time
Deadlift (225/155 lb)
wodwell.com/wod/cindy-xxx Handstand Push-Ups “ELIZABETH”
21-15-9 Reps For Time
wodwell.com/wod/diane
Squat Cleans (135/95 lb)
“DOUBLE
Ring Dips

page 188 of 193

1057 BENCHMARK
WODS
July 26, 2018
HELEN”
3 Rounds for Time 800
meter Run
42 Kettlebell Swings (1.5/1
pood)
24 Pull-Ups
wodwell.com/wod/double-helen
“EVA”
5 Rounds For Time 800
meter Run
30 Kettlebell Swings (2/1.5
pood)
30 Pull-Ups
wodwell.com/wod/eva
“GWEN”
15-12-9 Reps for Load
Clean-and-Jerks (unbroken)
Rest as needed between
sets
Score is weight used for all
three unbroken sets. Each
set must be unbroken
(touch and go at floor)
only; even a re-grip off the
floor is a foul. Use same
load for each set.
wodwell.com/wod/gwen
page 189 of 193
“EASY MARY”
AMRAP in 20 minutes 5
Handstand Push-Ups
10 Pull-Ups
25 Air Squats
wodwell.com/wod/easy-mary
“FRACTURED
FRAN”
5 Rounds for Time 9
Thrusters (95/65 lb)
9 Pull-Ups
wodwell.com/wod/fractured-fran
“HARD CINDY”
AMRAP in 20 minutes 5
Weighted Pull-Ups (35/25
lb)
10 Incline Push-Ups (feet
on 30/24" box)
15 Squats (with 45/35 lb
plate)
wodwell.com/wod/hard-cindy
“ISABEL”
For Time 30 Snatches
(135/95 lb)
Any single-movement
ground-to-overhead is
acceptable (power snatch,
full/squat snatch, split
snatch). Scaling "Isabel" is
wodwell.com/wod/elizabeth
“FRAN”
21-15-9 Reps For Time
Thrusters (95/65 lb)
Pull-Ups
Complete 21 thrusters and
21 pull-ups, then 15
thrusters and 15 pull-ups,
then 9 thrusters and 9 pull-
ups, as fast as possible.
wodwell.com/wod/fran
“HEAVY FRAN”
15-12-9 Reps For Time
Thrusters (135/95 lb)
Weighted Pull-Ups (45/30
lb)
For weighted pull-ups,
placing a dumbbell
between the legs above
(crossed ankles works), or
use a weight vest, or a belt
with a kettlebell (1.5/1
pood) between the legs.
wodwell.com/wod/heavy-fran
“JACKIE”
For Time 1,000 Meter Row
50 Thrusters (45/35 lb bar)
30 Pull-Ups
wodwell.com/wod/jackie
1057 BENCHMARK
WODS
July 26, 2018
“HELEN”
3 Rounds For Time 400
meter Run
21 Kettlebell Swings (1.5/1
pood)
12 Pull-Ups
Start each round with a
400 meter run, then 21 rep
of American-style
(overhead) kettlebell
swings and 12 pull-ups.
Scaling This benchmark
workout is an all out sprint.
The swings and pull-ups
should be easy enough
that you are still able to
push the pace on the runs.
Intermediate athletes can
complete this as
prescribed. Beginner
Option 3 rounds for time
of: Run 200 meters
15 kettlebell swings (1/.75
pood) 9 jumping pull-ups
wodwell.com/wod/helen
“KARABEL”
10 Rounds for Time 3
Power Snatches (135/95 lb)
15 Wall Ball Shots (20/14
lb, 10/9 ft)
wodwell.com/wod/karabel
page 190 of 193
one of the fastest CrossFit
benchmark workouts.
Reduce the load so you
can perform multiple reps
unbroken and complete all
the reps in less than 5
minutes. Athletes less
familiar with Olympic lifting
should take time to drill
the mechanics of each
movement and reduce the
load drastically.
Intermediate Option 30
snatches for time
(Men: 115 lb, Women: 75
lb) Beginner Option 30
snatches for time (Men: 75
lb, Women: 55 lb)
wodwell.com/wod/isabel
“KAREN”
For Time 150 Wall Ball
Shots (20/14 lb, 10/9 ft)
wodwell.com/wod/karen
“LYNNE”
5 Rounds for Max Reps
Bench Press (bodyweight)
Pull-Ups
Rest as needed between
movements and rounds
wodwell.com/wod/lynne
“KELLY”
5 Rounds For Time 400
meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14
lb)
wodwell.com/wod/kelly
“MAGGIE”
5 Rounds for Time 20
Handstand Push-Ups
40 Pull-Ups
60 Pistols (Alternating
Legs)
Scaling "Maggie" is a less
frequently seen cousins of
"Cindy" Newer athletes
should stick with variants
of another workout,
"Candy" (see 'beginner'
option below) and modify
the movements and reps
to limit muscular failure.
Intermediate Option
3 rounds for time of: 20
handstand push-ups 40
pull-ups 60 single-leg
squats, alternating legs
Beginner Option
4 rounds for time of: 10
jumping pull-ups 20
knee push-ups 30 squats
wodwell.com/wod/maggie
1057 BENCHMARK
WODS
July 26, 2018

“LINDA”
“MARY” “MARY XXX”
10-9-8-7-6-5-4-3-2-1 Reps,
AMRAP in 20 minutes 5 AMRAP in 20 minutes 10
For Time Deadlift (1.5
Handstand Push-Ups Handstand Push-Ups
bodyweight)
10 Pistols (alternating legs) 20 Pistols (alternating legs)
Bench Press (bodyweight)
15 Pull-Ups 30 Pull-Ups
Clean (3/4 bodyweight)
15 Handstand Push-Ups
Scaling “Maggie” is a less 30 Pistols (alternating legs)
Use three separate
frequently seen cousins of 45 Pull-Ups
barbells. Scaling This
the popular CrossFit 20 Handstand Push-Ups
benchmark workout
benchmark workout, 40 Pistols (alternating legs)
contains a high volume of
“Cindy.” Newer athletes 60 Pull-Ups
moderate-load
should consider doing the 25 Handstand Push-Ups
weightlifting. Reduce the
beginner variant below 50 Pistols (alternating legs)
loads and/or eliminate
based on another workout, 75 Pull-Ups
some of the early rounds
"Candy," modifying the 30 Handstand Push-Ups
to decrease the total
movements and reps to 60 Pistols (alternating legs)
volume. Intermediate
limit muscular failure. 90 Pull-Ups
Option 10-9-8-7-6-5-4-3-2-
Intermediate Option
1 reps for time of: 1¼-
3 rounds for time of: 20 wodwell.com/wod/mary-xxx
body-weight deadlift ¾-
handstand push-ups 40
body-weight bench press
pull-ups 60 single-leg
½-body-weight clean
squats, alternating legs “NICOLE”
Beginner Option 8-7-6-
Beginner Option AMRAP in 20 minutes 400
5-4-3-2-1 reps for time of:
4 rounds for time of: 10 Meter Run
¾-body-weight deadlift
jumping pull-ups 20 Max Pull-Ups
½-body-weight bench
knee push-ups 30 squats
press
⅓-body-weight clean Score is total of unbroken
wodwell.com/wod/mary Pull-Ups completed in all
wodwell.com/wod/linda rounds.

“NASTY GIRLS” wodwell.com/wod/nicole

“MARGUERITA” 3 Rounds For Time 50 Air

Squats
50 Rounds for Time 1 “RUNNING
7 Muscle-Ups
Burpee
1 Push-Up
10 Hang Power Cleans JACKIE”
(135/95 lb) For Time 800 meter Run
1 Jumping-Jack
1 Sit-Up 50 Thrusters (45/35 lb
wodwell.com/wod/nasty-girls
1 Handstand barbell)

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1057 BENCHMARK
WODS
July 26, 2018

wodwell.com/wod/marguerita 30 Pull-Ups
“ROW CINDY
ROW” wodwell.com/wod/running-jackie
“NANCY” AMRAP in 20 minutes 5
5 Rounds For Time 400 Pull-Ups
meter Run 10 Push-Ups
“UPSIDE-DOWN
15 Overhead Squats (95/65 15 Air Squats ANGIE”
lb) 20 calorie Row For Time 100 Air Squats
100 Sit-ups
Scaling This benchmark wodwell.com/wod/row-cindy-row 100 Push-ups
couplet is meant to be light
100 Pull-ups
and fast. Reduce the load
on the overhead squat so “TIME PRIORITY wodwell.com/wod/upside-angie
you can perform all the DIANE”
reps unbroken and still run
Max Reps in 4 minutes 30
fast. Intermediate
seconds 60 seconds of
Option 5 rounds for time
Deadlifts (225/155 lb)
of: 400-meter run 15
60 seconds of Handstand
overhead squats Men: 65
Push-Ups
lb. Women: 45 lb.
45 seconds of Deadlifts
Beginner Option
(225/155 lb)
4 rounds for time of: 400-
45 seconds of Handstand
meter run 10 overhead
Push-Ups
squats Men: 45 lb.
30 seconds of Deadlifts
Women: 35 lb.
(225/155 lb)
wodwell.com/wod/nancy 30 seconds of Handstand
Push-Ups

“ROAMING Total workout time is 4 min

DIANE”
21-15-9 Reps for Time
Deadlift (225/155 lb)
Handstand Walk (in
meters)
and 30 seconds. No rest
between exercises.
wodwell.com/wod/time-priority-
diane

wodwell.com/wod/roaming-diane

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1057 BENCHMARK
WODS
July 26, 2018

“SPECIAL
MARY”
For Time 5 Strict
Handstand Push-Ups
10 Pistols
15 Strict Pull-Ups
10 Strict Handstand Push-
Ups
20 Pistols
30 Strict Pull-Ups
15 Strict Handstand Push-
Ups
30 Pistols
45 Strict Pull-Ups
10 Strict Handstand Push-
Ups
20 Pistols
30 Strict Pull-Ups
5 Strict Handstand Push-
Ups
10 Pistols
15 Strict Pull-Ups

No kipping allowed on on
the handstand push-ups or
pull-ups. Alternate legs
each repetition on the
pistols.

wodwell.com/wod/special-mary

page 193 of 193