167 BENCHMARK WODS

July 05, 2016

BENCHMARKS & TRIBUTES

12 DAYS OF
CHRISTMAS

21-15-9
COMPLEX

For Time 1 Sumo Deadlift

High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55
lbs)
6 Kettlebell Swings (53/35
lbs)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking
Lunges (45/25 lbs Plate)

For Time 8 Deadlifts

(155/105 lbs)
7 Cleans (155/105 lbs)
6 Snatches (155/105 lbs)
8 Pull-Ups
7 Chest-to-Bar Pull-Ups
6 Bar Muscle-Ups

aka: "12 Days of CrossFit,"

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. There are
many variations of this
WOD and the movements
and weights may be
changed to suit the
athlete. This version is
from Snoridge CrossFit;

page 1 of 26

6
5
4
6
5
4

Deadlifts (155/105 lbs)

Cleans (155/105 lbs)
Snatches (155/105 lbs)
Pull-Ups
Chest-to-Bar Pull-Ups
Bar Muscle-Ups

4
3
2
4
3
2

Deadlifts (155/105 lbs)

Cleans (155/105 lbs)
Snatches (155/105 lbs)
Pull-Ups
Chest-to-Bar Pull-Ups
Bar Muscle-Ups

Athlete will perform 21

reps (8+7+6=21) of
Deadlift/Clean/Snatch then
Pull-Ups/Chest-to-Bar PullUps/Bar Muscle-Ups; then
15 reps (6+5+4=15); then
9 reps (4+3+2=9).
wodwell.com/wod/21-15-9complex

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
Row with a 400m Run.
Times should be
comparable either way.
wodwell.com/wod/baseline

CHRISTINA
As Many Rounds as
Possible (AMRAP) in 20
minutes 9 Pull-ups
9 Squat Cleans (95/65 lbs)
9 Kettlebell Swings (1.5/1
pood)
9 Toes-to-Bar
9 Push Press (95/65 lbs)
9 Burpees
wodwell.com/wod/christina

167 BENCHMARK WODS

July 05, 2016

here are
some others: CrossFit
Board, CrossFit
Barrington, Central Bucks
CrossFit, CrossFit Amplify.
wodwell.com/wod/12-dayschristmas

BEAST 12
For Time 25 Walking
Lunges
20 Pull-Ups
50 Box Jumps (20 in)
20 Double-Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (2/1.5
pood)
30 Sit-Ups
20 Dumbbell Hang Squat
Cleans (35/25 lbs)
25 Back Extensions
30 Wall Ball Shots (20/14
lbs)
3 Rope Climbs (15ft)
wodwell.com/wod/beast-12

CINDY FULL OF
GRACE
3 Cycles, For Time: 3
Rounds of "Cindy"*
10 Clean-and-Jerks (135/95
lbs)
*1 round of "Cindy" is 5
Pull-Ups, 10 Push-Ups, 15

page 2 of 26

BRANDONS
BAD DAY
3 Rounds for Time 15
Overhead Squats (95/65
lbs)
15 L-Pull-Ups
15 Split Jerks (95/65 lbs)
15 Knees-to-Elbows
15 Squat Hang Cleans
(95/65 lbs)
15 Back Extensions (25/10
lbs plate)
wodwell.com/wod/brandons-badday

CROSSFIT
TOTAL II
Sum of the Best of Each
Lift 1 Clean
1 Bench Press
1 Overhead Squat
aka: "The Other Total," this
WOD is a variant of
"CrossFit Total" 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.
Score is the total of max
effort on all three lifts.
Clean is from the ground,
power or full/squat.

DIRTY THIRTY
For Time 30 Box Jumps
(24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26
lbs)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lbs)
30 Back Extensions
30 Wall Balls (20/14 lbs)
30 Burpees
30 Double-Unders
wodwell.com/wod/dirty-30

FRANTASY
LAND
For Time 21-15-9 reps of:
Thrusters (95/65 lbs)
Pull-Ups
15-12-9 reps of:
Thrusters (115/85 lbs)
Chest-to-Bar Pull-Ups
12-9-6 reps of:
Thrusters (135/95 lbs)
Bar Muscle-Ups
This is a variant of Fran.
Also see: Heavy Fran,
Fractured Fran, Franzilla,
Run and Get Fran, StrungOut Backwards and
Upside-Down Fran
wodwell.com/wod/frantasy-land

167 BENCHMARK WODS

July 05, 2016

Air Squats. This workout is

a combination of
"Cindy" and "Grace." Once
completed the athlete will
have done 9 rounds of
"Cindy" and a full "Grace."
wodwell.com/wod/cindy-fullgrace

DREAM
CRUSHER
As Many Reps as Possible
in 10 Minutes in 10
minutes 6 Thrusters
(135/95 lbs)
9 Power Snatches (135/95
lbs)
12 Power Cleans (135/95
lbs)
15 Pull-Ups
18 American Kettlebell
Swings (53/35 lbs)
21 Handstand Push-Ups
18 American Kettlebell
Swings (53/35 lbs)
15 Pull-Ups
12 Power Cleans (135/95
lbs)
9 Power Snatch (135/95
lbs)
6 Thrusters (135/95 lbs)
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

page 3 of 26

wodwell.com/wod/crossfit-total-ii

FILTHY FIFTY
For Time 50 Box Jumps
(24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75
pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lbs)
50 Back Extensions
50 Wall Balls (20/14 lbs)
50 Burpees
50 Double-Unders
wodwell.com/wod/filthy-50

FRELEN
5 Rounds for Time 800m
Run
15 Dumbbell Thrusters
(45/35 lbs)
15 Pull-Ups
wodwell.com/wod/frelen

HOPE FOR
KENYA
As Many Rounds as
Possible in 12 minutes 50
Air Squats
30 Push-Ups
15 Pull-Ups
wodwell.com/wod/hope-for-kenya

G.I. JANE
For Time 100 Burpee PullUps
wodwell.com/wod/g-i-jane

IVAN THE
TERRIBLE
For Time 90 Seconds Jump
Rope
50 Lunges
50 Push-Ups
50 Sit Ups
90 Seconds Jump Rope
40 Lunges
40 Push-Ups
40 Sit-Ups
90 Seconds Jump Rope
30 Lunges
30 Push-Ups
30 Sit-Ups
90 Seconds Jump Rope
20 Lunges
20 Push-Ups
20 Sit-Ups
90 Seconds Jump Rope
10 Lunges
10 Push-Ups
10 Sit-Ups
Jump rope is singles.
wodwell.com/wod/ivan-terrible

JONNY BOI
For Time 50 Sit-Ups

167 BENCHMARK WODS

July 05, 2016

total number of reps

completed under 10
minutes.
wodwell.com/wod/dream-crusher

FRANZILLA
For Time 21 Thrusters
(95/65 lbs)
21 Pull-Ups
15 Thrusters (115/75 lbs)
15 Chest-to-Bar Pull-Ups
9 Thrusters (135/95 lbs)
9 Bar Muscle-Ups
This is a variant of Fran.
Also see: Fractured Fran,
Heavy Fran, Run and Get
Fran, Strung-Out
Backwards and UpsideDown Fran.
wodwell.com/wod/franzilla

HOPE
3 Rounds, For Total Reps in
17 minutes 1 Minute
Burpees
1 Minute Power Snatch
(75/55 lbs)
1 Minute Box Jump (24/20
in)
1 Minute Thruster (75/55
lbs)
1 Minute Chest-to-Bar PullUps
1 Minute Rest

page 4 of 26

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

21 Strict Pull-Ups
21 Push Press (95/65 lbs)
400 meter Run
15 Strict Pull-Ups
15 Push Press (115/85 lbs)
800 meter Run
9 Strict Pull-Ups
9 Push Press (135/105 lbs)
1 Mile Run
50 Sit-Ups
wodwell.com/wod/jonny-boi

50 Air Squats
25 Kettlebell Swings (1.5/1
pood)
12 Pull-Ups

LINCHPIN TEST
1

32 Air Squats
16 Kettlebell Swings (1.5/1
pood)
8 Pull-Ups

21-15-9 Reps of:

Thrusters (75/55 lbs)
Pull-Ups

16 Air Squats
8 Kettlebell Swings (1.5/1
pood)
4 Pull-Ups
8 Air Squats
4 Kettlebell Swings (1.5/1
pood)
2 Pull-Ups
wodwell.com/wod/jonesworthy

LIFT UP LUKE
As Many Reps as Possible
(AMRAP) in 5 minutes 4

For Time 400 meter Run

400 meter Run

21-15-9 Reps of:
Thrusters (75/55 lbs)
Pull-Ups
400 meter run
wodwell.com/wod/linchpin-test-1

LINCHPIN TEST
4
2 Rounds for Time 18
calorie Row
15 Thrusters (95/65 lbs)
12 Chest-to-Bar Pull-Ups

167 BENCHMARK WODS

July 05, 2016

aka: "CrossFit for Hope" or

"Hope for Cures" Athlete
moves from among five
stations after a minute
each. After the five-minute
round a one-minute break
is allowed before
repeating. The clock does
not reset or stop between
exercises. On call of
"rotate," the athlete moves
to next station
immediately. One point is
given for each rep, except
on the rower where each
calorie is one point. This
WOD has the same format
as "Fight Gone Bad."

Power Cleans (155/105 lbs)

24 Double Unders
10 Pull-Ups
aka: "Luke" for "Lift Up
Autism"
wodwell.com/wod/lift-luke

LINCHPIN TEST
2
3 Rounds for Time 5
Muscle-Ups
10 Squat Cleans (135/95
lbs)
20 Box Jumps (24/20")
wodwell.com/wod/linchpin-test-2

wodwell.com/wod/hope

JONAH LOMU
For Time 1975 meter Run
11 Sandbag Ground-toOver-Shoulder (55/45 lbs)
11 Thrusters (135/95 lbs)
11 Handstand Push-Ups
11 Hang Squat Cleans
(135/95 lbs)
11 Chest-to-Bar Pull-Ups
11 Shoulder-to-Overhead
(135/95 lbs)
11 Back Squats (135/95
lbs)
11 Power Cleans (135/95
lbs)
37 Wall Balls (20/14 lbs)
40 Kettlebell Swings (1.5/1
Pood)

page 5 of 26

MARK 35
7 Rounds For Time 5 Bench
Press (225/155 lbs)
5 Power Cleans (225/155
lbs)
35 Double-Unders
wodwell.com/wod/mark-35

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)

wodwell.com/wod/linchpin-test-4

MCFLURRY
For Time 400 meter Run
21 Cleans (185/135 lbs)
21 Pull-Ups
400 meter Run
15 Dumbbell Thrusters
(50/35 lbs)
15 Pull-Ups
400 meter Run
9 Cleans (185/135 lbs)
9 Pull-Ups
400 meter Run
wodwell.com/wod/mcflurry

ONE BAR,
THREE GIRLS
21-15-9 Reps for Time
Thrusters (135 lbs/95 lbs)
Pull-Ups
Squat Cleans (135 lbs/95
lbs)
Ring Dips
Deadlifts (135 lbs/95 lbs)
Handstand Push-Ups
Use the same weight for all
barbell movements. The
WOD is a combination of
the movements from
"Fran," "Elizabeth," and
"Diane."
wodwell.com/wod/one-bar-threegirls

167 BENCHMARK WODS

July 05, 2016

wodwell.com/wod/jonah-lomu

KIANA
4 Rounds for Time 2 Squat
Cleans (185/125 lbs)
15 Push-Ups
99 Double Unders
12 Sit-Ups
23 Deadlifts (185/125 lbs)
13 Box Jumps
wodwell.com/wod/kiana

LINCHPIN TEST
11
For Time 7 Squat Snatch
(185/135 lbs)
11 Muscle-ups
100 Double-Unders
11 Muscle-Ups
7 Squat Snatch (185/135
lbs)
wodwell.com/wod/linchpin-test11

LINCHPIN TEST
6
4 Rounds for Time 21 Wall
Balls (20/14 lbs)
18 Pull-Ups
15 Kettlebell Swings (1.5/1
pood)
12 Handstand Push-ups
wodwell.com/wod/linchpin-test-6

page 6 of 26

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 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
(video demo).
wodwell.com/wod/miagi

PAINSTORM
XXVI
For Total Reps in 39
minutes Tabata Thrusters
(95/65 lbs)
1 Minute Rest
Tabata Pull-Ups
1 Minute Rest
Tabata Cleans (135/95 lbs)
1 Minute Rest
Tabata Ring Dips
1 Minute Rest
Tabata Deadlifts (200/150
lbs)
1 Minute Rest
Tabata Handstand PushUps
1 Minute Rest
Tabata Swings
1 Minute Rest
Tabata Row

POPEYE
As Many Rounds as
Possible in 20 minutes 5
Chest-to-Bar Pull-Ups
10 Wall Balls (20/14 lbs)
15 Kettlebell Swings (1.5/1
pood)
wodwell.com/wod/popeye

SEVEN DEADLY
SINS
For Time 10 Chest-to-Bar
Pull-Ups
20 Toes-to-Bars
30 Deadlifts (185/135 lbs)
100 Double-Unders
30 Box Jumps (24/20 in)
20 Burpees
10 Cleans (185/135 lbs)
wodwell.com/wod/seven-deadlysins

TABATA THIS
For Lowest Reps in 24
minutes Tabata Row
1 Minute Rest
Tabata Air Squat
1 Minute Rest
Tabata Pull-Ups
1 Minute Rest
Tabata Push-Ups
1 Minute Rest
Tabata Sit-ups
For a total of 40 intervals,

167 BENCHMARK WODS

July 05, 2016

MEGAN
21-15-9 Rounds for Time
Burpees
Kettlebell Swings (1.5/1
pood)
Double-Unders
wodwell.com/wod/megan

PAINSTORM
XI
For Time 100 meter Run
10 Muscle-Ups
200 meter Run
20 Handstand Push-Ups
300 meter Run
30 Overhead Squats (45/35
lb bar)
400 meter Run
40 Sumo Deadlift High Pull
(45/35 lb bar)
500 meter Run
50 Pull-Ups
600 meter Run
60 Push-Ups
700 meter Run
70 Kettlebell Swings (1/.75
pood)
800 meter Run
80 Burpees
900 meter Run
90 Thrusters (45/35 lb bar)
1,000 meter Run
100 Air Squats

aka: "Tabata-Tastic" 8
Tabata intervals (20
seconds of work followed
by 10 seconds of rest) for
each movement, 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.

8 Tabata intervals (20

seconds of work followed
by 10 seconds of rest) for
each movement, 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.
wodwell.com/wod/tabata-this

wodwell.com/wod/painstorm-xxvi

RUN AND GET

FRAN
For Time 400m Run
21 Thrusters (90/65 lbs)
21 Pull-Ups
400m Run
15 Thrusters (90/65 lbs)
15 Pull-Ups
400m Run
9 Thrusters (90/65 lbs)
9 Pull-Ups
This is a variant of Fran.
Also see: Fractured Fran,
Heavy Fran, Franzilla,
Strung-Out Backwards and
Upside-Down Fran,
Frantasy Land
wodwell.com/wod/run-get-fran

THE 540
For Time 50 Overhead
Lunges (45/25 lbs)
40 Pull-Ups
30 Thrusters (95/65 lbs)
20 Burpees
10 Squat Cleans (135/95
lbs)
Use any weighted object
for the overhead lunges,
such as a plate or a
dumbbell.
wodwell.com/wod/the-540

THE TWINS
Two rounds of each couplet
for time
750 meter Row
20 Handstand Push-ups

wodwell.com/wod/painstorm-xi

20 Thrusters (115 lbs/75

lbs)

page 7 of 26

167 BENCHMARK WODS

July 05, 2016

PR FOR PAT
As Many Rounds as
Possible in 20 minutes 6
Power Cleans (185/135 lbs)
12 Burpees
14 Toes-to-Bar
50 foot Handstand Walk
Scale the Handstand Walk
to 3 Wall-Climbs if
necessary.
wodwell.com/wod/pr-for-pat

STRUNG-OUT,
BACKWARDS,
AND UPSIDEDOWN FRAN
For Time 1200 Meter Run
9 Pull-Ups
9 Thrusters (95/65 lbs)
800 Meter Run
15 Pull-Ups
15 Thrusters (95/65 lbs)
400 Meter Run
21 Pull-Ups
21 Thrusters (95/65 lbs)
This is a variant of Fran.
Also see: Fractured Fran,
Heavy Fran, Run and Get
Fran, Franzilla, Frantasy
Land
wodwell.com/wod/strung-

page 8 of 26

TABATA
SOMETHING
ELSE
For Total Reps in 16
minutes Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
Tabata Interval (20 secs on
and 10 secs off) for each
movement - for a total of
32 intervals. The first 8
intervals are pull-ups, the
second 8 are push-ups, the
third 8 intervals are situps, and finally, the last 8
intervals are squats. There
is no additional rest
between movements.
Score is the total reps
performed in all of the
intervals.
wodwell.com/wod/tabatasomething-else

THE 300
For Time 25 Pull-Ups
50 Deadlifts (135/95 lbs)
50 Push-Ups
50 Box Jumps (24/20 in)
50 Floor Wipers
50 Kettlebell Clean-andPress (1/.75 Pood)
(Alternating Arms)
25 Pull-Ups

20 L-Pull-ups
wodwell.com/wod/twins

VOLKSWAGEN
21-15-9 Reps, For Time
Bench Press (Bodyweight)
Pull-Ups
wodwell.com/wod/volkswagen

167 BENCHMARK WODS

July 05, 2016

backwards-upside-fran

THE 29
4 Rounds for Time 29
Kettlebell Swings (1.5/1
pood)
29 Sit-Ups
29 Box Jumps (24/20 in)
29 Knees-to-Elbows
29 Burpees
wodwell.com/wod/the-29

THE GHOST
6 Rounds for Total Reps in
23 minutes 1 minute of
Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest

The entire workout is 300

reps.
wodwell.com/wod/the-300

THE TRIPLET
As Many Rounds as
Possible (AMRAP) in 10
minutes 6 Squat Cleans
(120 lbs/65 lbs)
12 Pull-Ups
12 Double Unders
wodwell.com/wod/triplet

TRIPLE 3
For Time 3,000 Meter Row
300 Double-Unders
3 mile Run
wodwell.com/wod/triple-3

Score is total reps after all

6 rounds, but the spirit of
the workout is to try for as
many reps as possible of
each exercise, not just
total score.
wodwell.com/wod/ghost

THREE WISE
MEN
Three 4-Minute AMRAPs in
16 minutes "Jeremy Wise"
As Many Rounds & Reps as
Possible (AMRAP) in 4

page 9 of 26

167 BENCHMARK WODS

July 05, 2016

Minutes
5 Hang Squat Snatch
(135/95 lbs)
10 Bar-Facing Burpees
"Ben Wise"
AMRAP in 4 Minutes
10 Power Cleans (135/95
lbs)
20 Pull-Ups
"Beau Wise"
AMRAP in 4 Minutes
15 Box Jump-Overs (24/20
in)
30 Wall Ball Shots (20/14
lbs)
Complete all three parts of
the workout ("Jeremy,"
"Ben," and "Beau"). Rest 2
Minutes between each
part. Score is the total
number of reps completed
for all three parts.
wodwell.com/wod/three-wisemen

THE HEROES
ADAMBROWN

ADRIAN

B-1

2 Rounds For Time 24

Deadlift (295 lbs)
24 Box Jumps (24 in)
24 Wall Ball shots (20 lb)

7 Rounds For Time 3

Forward Rolls
5 Wall Climbs
7 Toes-to-Bar

3 Rounds for Time 400

meter Run
21 Kettlebell Swings (1.5/1
pood)

page 10 of 26

167 BENCHMARK WODS

July 05, 2016

24
24
24
24

Bench Press (195 lbs)

Box Jumps (24 in)
Wall Ball shots (20 lb)
Clean (145 lbs)
wodwell.com/wod/adambrown

BADGER
3 Round For Time 30 Squat
Cleans (95 lbs/65 lbs)
30 Pull-Ups
800 Meter Run
wodwell.com/wod/badger

BECK SOLDO
2 Rounds For Time 6 Squat
Clean Thrusters (135/95
lbs)
8 Man-Makers (45/30 lb
dumbbells)
14 Toes-to-Bar Pull-ups
wodwell.com/wod/beck-soldo

BOWEN
3 Rounds For Time 800
meter Run
7 Deadlifts (275/185 lbs)
10 Burpee Pull-Ups
14 Single Arm Kettlebell
Thrusters (1.5/1 pood) (7
each arm)
20 Box Jumps (24/20 in)
wodwell.com/wod/bowen

page 11 of 26

9 Box Jumps (30 in)

15 Knees-to-Elbow
9 Ring Dips

wodwell.com/wod/adrian

BARRAZA
As Many Rounds as
Possible (AMRAP) in 18
minutes 200 Meter Run
9 Deadlift (275 lbs)
6 Burpee Bar Muscle-Ups
wodwell.com/wod/barraza

BELL
3 Rounds for Time 21
Deadlifts (185/135 lbs)
15 Pull-Ups
9 Front Squats (185/135
lbs)
wodwell.com/wod/bell

BRADLEY
10 Rounds For TIme 100
Meter Sprint
10 Pull-Ups
100 Meter Sprint
10 Burpees
30 Seconds Rest
wodwell.com/wod/bradley

CAMERON
For Time 50 Walking
Lunges

aka: "B-1 Australian Hero

WOD"
wodwell.com/wod/b-1

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 lbs)
6 Burpees
5 Cleans (225/155 lbs)
5 Chest-to-Bar Pull-Ups
4 Thrusters (155/115 lbs)
4 Muscle-Ups
wodwell.com/wod/big-sexy

BULGER
10 Rounds For Time 150
Meter Run
7 Chest-to-Bar Pull-Ups
7 Front Squats (135/95 lbs)
7 Handstand Push-Ups
wodwell.com/wod/bulger

167 BENCHMARK WODS

July 05, 2016

BULL
2 Rounds For Time 200
Double-Unders
50 Overhead Squats (135
lbs)
50 Pull-Ups
1 Mile Run
wodwell.com/wod/bull

CLOVIS
For Time 10 Mile Run
150 Burpee Pull-Ups
Partition the Run and
Burpee Pull-Ups as needed.
wodwell.com/wod/clovis

DANIEL
For Time 50 Pull-Ups
400 Meter Run
21 Thrusters (95/65 lbs)
800 Meter Run
21 Thrusters (95/65 lbs)
400 Meter Run
50 Pull-Ups
wodwell.com/wod/daniel

DG
As Many Rounds as
Possible (AMRAP) in 10
minutes 8 Toes-to-Bar
8 Dumbbell Thrusters (35
lbs)

page 12 of 26

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-1s"
(20/14 lbs)
50 Sit-Ups
5 Rope Climb (15 ft)
wodwell.com/wod/cameron

CAPOOT
For Time 100 Push-Ups
800 meter Run
75 Push-Ups
1,200 meter Run
50 Push-Ups
1,600 meter Run
25 Push-Ups
2,000 meter Run
wodwell.com/wod/capoot

COFFEY

CRAIN

For Time 800 Meter Run

50 Back Squats (135 lbs)
50 Bench Press (135 lbs)
800 Meter Run
35 Back Squat (135 lbs)
35 Bench Press (135 lbs)
800 Meter Run
20 Back Squat (135 lbs)
20 Bench Press (135 lbs)
800 Meter Run
1 Muscle-Up

2 Rounds For Time 34

Push-Ups
50 yard Sprint
34 Deadlifts (135/95 lbs)
50 yard Sprint
34 Box Jumps (24/20 in)
50 yard Sprint
34 Clean-and-Jerks (95/65
lbs)
50 yard Sprint
34 Burpees
50 yard Sprint
34 Wall Ball Shots (20/14
lbs)
50 yard Sprint
34 Pull-Ups
50 yard Sprint

wodwell.com/wod/coffey

DEL
For Time 25 Burpees
400 Meter Run (20 lbs/14
lbs medicine ball)
25 Weighted Pull-Ups (20
lbs/15 lbs dumbbell)
400 Meter Run (20 lbs/14
lbs medicine ball)
25 Handstand Push-Ups
400 Meter Run (20 lbs/14

wodwell.com/wod/crain

DESFORGES
5 Rounds For Time 12
Deadlifts (225/155 lbs)
20 Pull-Ups

167 BENCHMARK WODS

July 05, 2016

12 Dumbbell Walking
Lunges (35 lbs)
wodwell.com/wod/dg

lbs medicine ball)

25 Chest-to-Bar Pull-Ups
400 Meter Run (20 lbs/14
lbs medicine ball)
25 Burpees

FORREST
3 Rounds For Time 20 LPull-Ups
30 Toes-to-Bar
40 Burpees
800 Meter Run
wodwell.com/wod/forrest

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

wodwell.com/wod/del

ERIN
5 Rounds For Time 15
Dumbbell Split Cleans (40
lbs)
21 Pull-Ups

GALLANT
For Time 1 Mile Run (20 lb)
60 Burpee Pull-Ups
800 Meter Run (20 lb)
30 Burpee Pull-Ups
400 Meter Run (20 lb)
15 Burpee Pull-Ups
wodwell.com/wod/gallant

AMRAP in 23 minutes 9
Chest-to-Bar Pull-Ups
15 Power Cleans (135/95
lbs)
21 Air Squats
400 meter Weighted Run
(45/35 lb Plate)

HAMILTON
3 Rounds For Time 1000
Meter Row
50 Push-Ups
1000 Meter Run
50 Pull-Ups
wodwell.com/wod/hamilton

wodwell.com/wod/harper

page 13 of 26

wodwell.com/wod/desforges

FOO
As Many Rounds as
Possible in 20 minutes 7
Chest-To-Bar Pull-Ups
77 Double-Unders
2 Squat Clean Thrusters
(170/125 lbs)
28 Sit-Ups

wodwell.com/wod/erin

wodwell.com/wod/gaza

HARPER

12 Clean-and-Jerks (135/95
lbs)
20 Knees-to-Elbows

After the clock starts,

before beginning the
AMRAP portion of the
workout, athlete must
complete 13 Bench Presses
(170/125 lbs).
wodwell.com/wod/foo

GARRETT
3 Rounds For Time 75 Air
Squats
25 Ring Handstand PushUps
25 L-Pull-Ups
wodwell.com/wod/garrett

HAMMER
5 Rounds For Time 5 Power
Clean (135 lbs/95 lbs)
10 Front Squat (135 lbs/95

167 BENCHMARK WODS

July 05, 2016

HORTON
9 Rounds for Time - With a
Partner 9 Bar Muscle-Ups
11 Clean-and-Jerks
(155/115 lbs)
50 yard Buddy Carry
Share the work with your
partner however you
choose with only one
person working at a time. If
you can't find a partner,
perform 5 reps of each
exercise per round and find
a heavy sandbag to carry.
wodwell.com/wod/horton

JARED
4 Rounds For Time 800
Meter Run
40 Pull-Ups
70 Push-Ups
wodwell.com/wod/jared

JOSH
For Time 21 Overhead
Squats (95 lbs)
42 Pull-Ups
15 Overhead Squats (95
lbs)
30 Pull-Ups
9 Overhead Squats (95 lbs)
18 Pull-Ups
wodwell.com/wod/josh

page 14 of 26

HILDY
For Time 100 calorie Row
75 Thrusters (45/35 lb
barbell)
50 Pull-Ups
75 Wall Ball Shots (20/14
lbs)
100 calorie Row
If youve got a 20-lb. vest
or body armor, wear it.
wodwell.com/wod/hildy

HOTSHOTS 19
6 Rounds For Time 30 Air
Squats
19 Power Cleans (135/95
lbs)
7 Strict Pull-Ups
400 meter Run
wodwell.com/wod/hotshots-19

JBO
As Many Rounds as
Possible in 28 minutes 9
Overhead Squats (115/75
lbs)
1 Legless Rope Climb (15 ft
rope, from seated position)
12 Bench Presses (115/75
lbs)
wodwell.com/wod/jbo

lbs)
5 Jerk (135 lbs/95 lbs)
20 Pull-Ups
90 Seconds Rest
wodwell.com/wod/hammer

HOLBROOK
10 Rounds For TIme 5
Thrusters (115 lbs)
10 Pull-Ups
100 Meter Sprint
1 Minute Rest
wodwell.com/wod/holbrook

JAG 28
For Time 800 Meter Run
28 Kettlebell Swings (2/1.5
pood)
28 Strict Pull-Ups
28 Kettlebell Clean-andJerk (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

JENNIFER
As Many Rounds as
Possible (AMRAP) in 26
minutes 10 Pull-Ups
15 Kettlebell Swings (1.5/1

167 BENCHMARK WODS

July 05, 2016

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
wodwell.com/wod/kevin

JOSHIE
3 Rounds for Time 21
Dumbbell Snatches, Right
Arm (40 lbs)
21 L Pull-Ups
21 Dumbbell Snatches,
Left Arm (40 lbs)
21 L Pull-Ups
The snatches are full squat
snatches

Pood)
20 Box Jumps (24/20 in)
wodwell.com/wod/jennifer

JUSTIN
30-20-10 Reps for Time
Back Squats (Bodyweight)
Bench Presses
(Bodyweight)
Strict Pull-Ups

wodwell.com/wod/joshie
wodwell.com/wod/justin

LUMBERJACK
20
For Time 20 Deadlifts
(275/185 lbs)
400 Meter Run
20 Kettlebell Swings (2/1.5
pood)
400 Meter Run
20 Overhead Sqauts
(115/75 lbs)
400 Meter Run
20 Burpees
400 Meter Run
20 Chest-to-Bar Pull-Ups
400 Meter Run
20 Box Jumps (24/20 in)
400 Meter Run
20 Dumbbell Squat Cleans
(45/35 lbs)
400 Meter Run
wodwell.com/wod/lumberjack-20

page 15 of 26

LEGION 8
8 Rounds For Time 8
Thrusters (75/55 lbs)
8 Chest-to-Bar Pull-Ups
8 Clapping Push-Ups
8 Power Snatches (75/55
lbs)
8 Knees-to-Elbows
8 Sumo Deadlift High-Pulls
(75/55 lbs)
8 Handstand Push-Ups
8 Toes-to-Bar
Then 800 meter Run
wodwell.com/wod/legion-8

MARCO
3 Rounds for Time 21 PullUps
15 Handstand Push-Ups
9 Thrusters (135/95 lbs)

LUKE
For Time 400 meter Run
15 Clean and Jerks
(155/105 lbs)
400 meter Run
30 Toes-to-Bars
400 meter Run
45 Wall Ball Shots (20/14
lbs)
400 meter Run
45 Kettlebell Swings (1.5/1
pood)
400 meter Run
30 Ring Dips
400 meter Run
15 Weighted Lunge Steps
(155/105 lbs)
400 meter Run
wodwell.com/wod/luke

167 BENCHMARK WODS

July 05, 2016

MATT B.
5 Rounds For Time 5
Burpees
10 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (20/14
lbs)
30 Push-Ups
400 meter Run
wodwell.com/wod/matt-b

MURPH
For Time 1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Partition the Pull-Ups,
Push-Ups, and Squats as
needed. Start and finish
with a Mile run. If you've
got a 20 pound vest or
body armor, wear it.
wodwell.com/wod/murph

PAUL
5 Rounds For Time 50
Double Unders
35 Knees-to-Elbows
20 Yard Overhead Walk
(185 lbs)
wodwell.com/wod/paul

page 16 of 26

wodwell.com/wod/marco

MCCLUSKEY
3 Rounds For TIme 9
Muscle-Ups
15 Burpee Pull-Ups
21 Pull-Ups
800 Meter Run
If you've got a twenty
pound vest or body armor,
wear it.
wodwell.com/wod/mccluskey

NUTTS
For Time 10 Handstand
Push-Ups
15 Deadlifts (250 lbs/165
lbs)
25 Box Jumps (30 in/24 in)
50 Pull-Ups
100 Wall Ball Shots (20 lbs,
10 ft/14 lbs, 9 ft)
200 Double-Unders
400 Meter Run (with 45
lb/35 lb plate)
wodwell.com/wod/nutts

PAUL 4179
9 Rounds for Time 4 Strict
Pull-Ups
1 Deadlift (275/185 lbs)
7 Burpees
9 Double Unders
100 meter Run

MARSTON
AMRAP in 20 minutes 1
Deadlift (405/285 lbs)
10 Toes-to-Bar
15 Bar Facing Burpees
wodwell.com/wod/marston

MOSZER
9 Rounds for Time 300
meter Run
6 Air Squats
6 Pull-Ups
6 Box Jumps (20/24 in)
6 Burpees
6 Sit-Ups
6 Lunges
6 Russian Kettlebell Swings
(53/35 lbs)
If you have a weight vest,
wear it.
wodwell.com/wod/moszer

PATTON
For Time 25 Deadlifts
(155/105 lbs)
400 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks
(155/105 lbs)
800 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks
(155/105 lbs)
10 Strict Pull-Ups

167 BENCHMARK WODS

July 05, 2016

RAHOI
As Many Rounds as
Possible (AMRAP) in 12
minutes 12 Box Jumps (24
in/20 in)
6 Thrusters (95 lbs/65 lbs)
6 Bar-Facing Burpees
wodwell.com/wod/rahoi

RICKY
As Many Rounds as
Possible (AMRAP) in 20
minutes 10 Pull-Ups
5 Dumbbell Deadlifts (75
lbs)
8 Push-Press (135 lbs)
wodwell.com/wod/ricky

SANTIAGO
7 Rounds For Time 18
Dumbbell Hang Squat
Clean (35 lbs)
18 Pull-Ups
10 Power Clean (135 lbs)
10 Handstand Push-Ups
wodwell.com/wod/santiago

SCOTTIE
10 Rounds 10 meter
Farmers Carry (2/1.5 pood)
5 Strict Chin-Ups
10 meter Farmers Carry
(2/1.5 pood)

page 17 of 26

wodwell.com/wod/paul-4179

RANKEL
As Many Rounds as
Possible (AMRAP) in 20
minutes 6 Deadlifts (225
lbs)
7 Burpee Pull-Ups
10 Kettlebell Swings (2
pood)
200 Meter Run
wodwell.com/wod/rankel

RONEY
4 Rounds For Time 200
Meter Run
11 Thruster (135 lbs)
200 Meter Run
11 Push Press (135 lbs)
200 Meter Run
11 Bench Press (135 lbs)
wodwell.com/wod/roney

SCHMALLS
For Time 800 Meter Run
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 Pistols
20 Kettlebell Swings (1.5
pood/1 pood)
10 Handstand Push-Ups

800 meter Run

10 Clean-and-Jerks
(155/105 lbs)
10 Strict Pullups
400 meter Run
25 Deadlifts (155/105 lbs)
wodwell.com/wod/patton

PHEEZY
3 Rounds For Time 5 Front
Squat (165 lbs/105 lbs)
18 Pull-Ups
5 Deadlifts (225 lbs/155
lbs)
18 Toes-to-Bar
5 Push Jerks (165 lbs/105
lbs)
18 Hand-Release Push-Ups
wodwell.com/wod/pheezy

REN
7 Rounds for Time 400
meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
If you have a 20-lb. weight
vest or body armor, wear
it.
wodwell.com/wod/rene

167 BENCHMARK WODS

July 05, 2016

5 Burpees
5 Deadlifts (265/185 lbs)

Then 800 Meter Run

wodwell.com/wod/schmalls

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.

SEAN
10 Rounds For Time 11
Chest-to-Bar Pull-Ups
22 Front Squat (75 lbs)
wodwell.com/wod/sean

wodwell.com/wod/scottie

SEVERIN
For Time 50 Strict Pull-Ups
100 Hand-Release PushUps
5k Run
If you've got a 20 pound
vest or body armor, wear
it.
wodwell.com/wod/severin

STEPHEN
30-25-20-15-10-5 Reps, For
Time GHD Sit-Ups
Back Extensions
Knees-to-Elbows
Romanian Deadlifts (95
lbs)

SMYKOWSKI
For Time 6k Run
60 Burpee Pull-Ups
If you've got a 30 pound
vest or body armor, wear
it.
wodwell.com/wod/smykowski

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)

5 Rounds For Time 15

Deadlift (225/155 lbs)
20 Box Jumps (24/20 in)
25 Pull-Ups
wodwell.com/wod/roy

SCOOTER
With a Partner in 35
minutes AMRAP in 30
minutes of:
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100 meter Sprint
Then, 5 minutes to find a
1-rep-max Partner Deadlift
For the AMRAP, have one
partner work while the
other rests, switching after
a full round is completed. If
you're performing without
a partner, rest 60 seconds
between each round, and
find a regular 1-rep-max
deadlift.
wodwell.com/wod/scooter

wodwell.com/wod/strange

SERVAIS

wodwell.com/wod/stephen

page 18 of 26

ROY

THE LEGEND

For Time 1.5 mile Run

For Time 4 Pistols

25 Kettlebell Swings (54/35

Then 8 rounds of:

19 Pull-Ups

167 BENCHMARK WODS

July 05, 2016

THE DON
For Time 66 Deadlifts
(110/75 lbs)
66 Box Jump (24/20 in)
66 Kettlebell swings (1.5/1
pood)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thruster (55/35 lbs)
66 Wall Ball Shots (20/14
lbs)
66 Burpees
66 Double-Unders
wodwell.com/wod/the-don

TILLMAN
7 Rounds For Time 7
Deadlifts (315/205 lbs)
200 meter Sprint
15 Pull Ups
45 seconds Rest
wodwell.com/wod/tillman

TREVOR
For Time (Team of Four)
300 Pull-Ups
400 Push-Ups
500 Sit-Ups
600 Air Squats
In a team of four, two
people may work at a time.
Reps are cumulative for all
team members. All reps of

page 19 of 26

lbs)
50 Push-Ups
75 Pull-Ups
50 Push-Ups
25 Kettlebell Swings (54/35
lbs)
4 Pistols

19 Push-Ups
19 Burpees
Then,
400 meter Sandbag Carry
(heavy)
1-mile Farmers Carry
(45/35 lb dumbbells)

wodwell.com/wod/the-legend
wodwell.com/wod/servais

TK
As Many Rounds as
Possible (AMRAP) in 20
minutes 8 Strict Pull-Ups
8 Box Jumps (36 in)
12 Kettlebell Swings (2
pood)
wodwell.com/wod/tk

VIOLA
As Many Rounds as
Possible (AMRAP) in 25
minutes 3, 6, 9, 12, 15, 18
Reps and so on
Thrusters (95 lbs/65 lbs)
Pull-ups
Over the Bar Burpees

SPEHAR
For Time 100 Thrusters
(135/95 lbs)
100 Chest-to-Bar Pull-Ups
6 mile Run
Partition the thrusters,
pull-ups and run as
needed.
wodwell.com/wod/spehar

T.U.P.
15-12-9-6-3 Reps For Time
Power Cleans (135/95 lbs)
Pull-Ups
Front Squats (135/95 lbs)
Pull-Ups

wodwell.com/wod/viola
wodwell.com/wod/t-u-p

WEIJDT
5 Rounds for Time 19
Chest-to-Bar Pull-Ups
12 Box Jumps (30/24 in)
8 Squat Cleans (165/100

THE SEVEN
7 Rounds For Time 7
Handstand Push-Ups
7 Thrusters (135/95 lbs)
7 Knees-to-Elbows

167 BENCHMARK WODS

July 05, 2016

each movement must be

completed before moving
on to the next movement
(i.e. finish all pull-ups
before moving on to the
push-ups).
wodwell.com/wod/trevor

WEAVER
4 Round For Time 10 LPull-Ups
15 Push-Ups
15 Chest-to-Bar Pull-Ups
15 Push-Ups
20 Pull-Ups
15 Push-Ups

lbs)
wodwell.com/wod/weijdt

WOEHLKE
3 Rounds, Each for Time 4
Jerks (185/135 lbs)
5 Front Squats (185/135
lbs)
6 Power Cleans (185/135
lbs)
40 Pull-Ups
50 Push-Ups
60 Sit-Ups
3 minutes Rest between
rounds

7 Deadlifts (245/165 lbs)

7 Burpees
7 Kettlebell Swings (2/1.5
pood)
7 Pull-Ups
aka: "The CIA Seven"
wodwell.com/wod/the-seven

TOM
As Many Rounds as
Possible (AMRAP) in 25
minutes 7 Muscle-Ups
11 Thrusters (155/105 lbs)
14 Toes-to-Bar
wodwell.com/wod/tom

wodwell.com/wod/weaver

wodwell.com/wod/woehlke

WALSH
WILLY
3 Rounds For TIme 800
Meter Run
5 Front Squats (225/155
lbs)
200 Meter Run
11 Chest-to-Bar Pull-Ups
400 Meter Run
12 Kettlebell Swings (2/1.5
pood)
wodwell.com/wod/willy

ZIMMERMAN
As Many Rounds as
Possible (AMRAP) in 25

page 20 of 26

4 Rounds For Time 22

Burpee Pull-Ups
22 Back Squats (185 lbs)
200 Meter Run (45 lb plate
overhead)
wodwell.com/wod/walsh

WHITE
5 Rounds For TIme 3 Rope
Climbs (15 ft)
10 Toes-to-Bar
21 Overhead Walking
Lunges (45 lb plate)
400 Meter Run
"White" was the first

167 BENCHMARK WODS

July 05, 2016

minutes 11 Chest-to-Bar
Pull-Ups
2 Deadlifts (315/205lbs)
10 Handstand Push-Ups

female Hero WOD,

published on CrossFit.com
in 2011. The next was
"Jenny," published in 2014.

wodwell.com/wod/zimmerman

wodwell.com/wod/white

ZEMBIEC
5 Rounds for Time 11 Back
Squats (185/135 lbs)
7 Burpee Pull-Ups (Strict)
400 meter Run
During each burpee pull-up
perform a strict push-up,
jump to a bar that is ideally
12 inches above your max
standing reach, and
perform a strict pull-up.
wodwell.com/wod/zembiec

QUALIFIERS
ECC
QUALIFIERS
15.1

ECC
QUALIFIERS
15.2

ECC
QUALIFIERS
15.3

With a Running Clock As

Many Rounds as Possible
(AMRAP) in 5 Minutes (from
0:00-5:00):
10 Bar-Facing Burpees
15 Thrusters (95/65 lbs)
20 Chest-to-Bar Pull-Ups

With a Running Clock As

Many Rounds as Possible
(AMRAP) in 5 Minutes (from
0:00-5:00)
5 Bar Muscle-Ups
5 Squat Cleans (155/105
lbs)

As Many Rounds as
Possible in 20 minutes 50
Wall Balls (20/14 lbs)
50 Double-Unders
40 Box Jumps (24/20 lbs)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups

page 21 of 26

167 BENCHMARK WODS

July 05, 2016

Then, 5 Minutes (from

5:00-10:00) to Establish:
5 Rep Max Low Hang
Snatch
Then, For Time (starting at
10:00):
25 Overhead Squats
(135/95 lbs)
75 Double-Unders
25 calorie Row
75 Double-Unders
25 Overhead Squats
(135/95 lbs)
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-qualifiers15-1

GRANITE
GAMES

page 22 of 26

5 Box Jumps (40/30 lbs)

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 lbs)
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
7:00).
wodwell.com/wod/ecc-qualifiers15-2

30
20
20
10
10

Bar-Facing Burpees
Cleans (145/100 lbs)
Jerks (145/100 lbs)
Snatches (145/100 lbs)
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-qualifiers15-3

GRANITE
GAMES
QUALIFIERS
16.4
For Time
510152015105 Reps
of
Overhead Squats (115/75
lbs)
Toes-to-Bar
wodwell.com/wod/granitegames-qualifiers-16-4

OPEN 11.4
As Many Reps as Possible
in 10 minutes 60 Bar
Facing Burpees
30 Overhead Squats
(120/90 lbs)
10 Muscle-Ups

167 BENCHMARK WODS

July 05, 2016

QUALIFIERS
15.2
With a Running Clock 6
Minutes (0:00-6:00) to
Establish:
1 Rep Max Snatch
Then, As Many Rounds as
Possible (AMRAP) in 8
Minutes (6:00-14:00):
30 Double-Unders
15 Chest-to-Bar Pull-ups
30 Double-Unders
15 Toes-to-Bar
Then, 6 Minutes (14:0020:00) to Establish:
1-Rep Max Snatch
wodwell.com/wod/granitegames-qualifiers-15-2

GRANITE
GAMES
QUALIFIERS
16.5
As Many Rounds As
Possible (AMRAP) in 14
minutes 70 Double-Unders
7 Ring Muscle-Ups
7 Snatches (155/105 lbs)
wodwell.com/wod/granitegames-qualifiers-16-5

page 23 of 26

GRANITE
GAMES
QUALIFIERS
16.3
As Many Rounds as
Possible (AMRAP) in 12
minutes 12 Chest-to-Bar
Pull-Ups
8 Deadlifts (245/165 lbs)
12 Handstand Push-Ups
8 Deadlifts (245/165 lbs)
wodwell.com/wod/granitegames-qualifiers-16-3

OPEN 11.1
As Many Reps as Possible
(AMRAP) in 10 minutes 30
Double-Unders
15 Power Snatches (75/55
lbs)
This WOD was repeated as
"Open 14.1."

wodwell.com/wod/open-11-4

OPEN 12.3
As Many Reps as Possible
in 18 minutes 15 Box
Jumps (24/20 in)
12 Push Press (115/75 lbs)
9 Toes-to-Bar
wodwell.com/wod/open-12-3

OPEN 13.3
As Many Reps as Possible
in 12 minutes 150 Wall
Balls (20/14lbs)
90 Double-Unders
30 Muscle-Ups
If time permits, after
finishing the muscle-ups,
start over from wall balls.
Open 13.3 is a repeat
of "Open 12.4"
wodwell.com/wod/open-13-3

wodwell.com/wod/open-11-1

OPEN 14.1
OPEN 11.6
As Many Reps as Possible
in 7 minutes 3 Thrusters
(100/65 lbs)
3 Chest-to-Bar Pull-ups
6 Thrusters (100/65 lbs)
6 Chest-to-Bar Pull-ups
9 Thrusters (100/65 lbs)
9 Chest-to-Bar Pull-ups

As Many Reps as Possible

(AMRAP) in 10 minutes 30
Double-Unders
15 Power Snatches (75/55
lbs)
This WOD is a repeat of
"Open 11.1."
wodwell.com/wod/open-14-1

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July 05, 2016

OPEN 11.5
As Many Reps as Possible
in 20 minutes 5 Power
Cleans (145/105 lbs)
10 Toes-To-Bars
15 Wall Balls (20/14 lbs)
(10 ft)
wodwell.com/wod/open-11-5

OPEN 12.4
As Many Reps as Possible
in 12 minutes 150 Wall
Balls (20/14lbs)
90 Double-Unders
30 Muscle-Ups
If time permits, after
finishing the muscle-ups,
start over from wall balls.
Open 12.4 was repeated
as "Open 13.3"
wodwell.com/wod/open-12-4

If you complete the round

of 9, complete a round of
12, then go on to 15, etc.
Open 11.6 was repeated in
the 2012 CrossFit Games
Open as "Open 12.5"
wodwell.com/wod/open-11-6

OPEN 12.5
As Many Reps as Possible
in 7 minutes 3 Thrusters
(100/65 lbs)
3 Chest-to-Bar Pull-ups
6 Thrusters (100/65 lbs)
6 Chest-to-Bar Pull-ups
9 Thrusters (100/65 lbs)
9 Chest-to-Bar Pull-ups
If you complete the round
of 9, complete a round of
12, then go on to 15, etc.
Open 12.5 is a repeat of /
same as "Open 11.6"

OPEN 15.2
For as long as possible
complete in 3 minutes
From 0:00-3:00, 2 rounds
of:
10 Overhead Squats
(95/65lbs)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00, 2 rounds
of:
12 Overhead Squats
(95/65lbs)
12 Chest-to-Bar pull-ups
From 6:00-9:00, 2 rounds
of:
14 Overhead Squats
(95/65lbs)
14 Chest-to-Bar Pull-Ups
Follow the pattern until you
fail to complete both
rounds.
This WOD is a repeat of
"Open 14.2"
wodwell.com/wod/open-15-2

OPEN 13.4
As Many Reps as Possible
in 7 minutes 3 Clean-andJerks (135/95 lbs)
3 Toes-to-Bars
6 Clean-and-Jerks (135/95
lbs)
6 Toes-to-Bars
9 Clean-and-Jerks (135/95
lbs)
9 Toes-to-Bars
12 Clean-and-Jerks (135/95

page 24 of 26

wodwell.com/wod/open-12-5

OPEN 13.5
As Many Reps as Possible
in 4 minutes 15 Thrusters
(100/65 lbs)
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

OPEN 16.2
AMRAP in 20 minutes
Continue until 4 minutes:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85
lbs)
If completed before 4
minutes, continue until 8
minutes:

167 BENCHMARK WODS

July 05, 2016

lbs)
12 Toes-to-Bars
If you complete the round
of 12, go on to 15. If you
complete 15, go on the 18,
etc.
wodwell.com/wod/open-13-4

OPEN 14.2
For as long as possible
complete in 3 minutes
From 0:00-3:00, 2 rounds
of:
10 Overhead Squats
(95/65lbs)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00, 2 rounds
of:
12 Overhead Squats
(95/65lbs)
12 Chest-to-Bar pull-ups
From 6:00-9:00, 2 rounds
of:
14 Overhead Squats
(95/65lbs)
14 Chest-to-Bar Pull-Ups
Follow the pattern until you
fail to complete both
rounds.
This WOD was repeated as
"Open 15.2"
wodwell.com/wod/open-14-2

page 25 of 26

rounds) are completed in

under 8 minutes, time
extends to 12 minutes. Etc.

25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans (185/115
lbs)

wodwell.com/wod/open-13-5

OPEN 15.1 &

15.1A
Complete As Many Rounds
as Possible in 9 minutes 15
Toes-to-Bars
10 Deadlifts (115/75 lbs)
5 Snatches (115/75 lbs)
Then, "Open 15.1a": In 6
Minutes
1-Rep-Max Clean-and-Jerk
As soon as the clock
reaches 9 minutes and
Workout 15.1 is complete,
Workout 15.1a will begin
with the same running
clock. The athlete will have
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 cleanand-jerk.

If completed before 8
minutes, continue until 12
minutes:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145
lbs)
If completed before 12
minutes, continue until 16
minutes:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175
lbs)
If completed before 16
minutes, continue until 20
minutes:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205
lbs)
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

167 BENCHMARK WODS

July 05, 2016

OPEN 15.3
As Many Reps as Possible
(AMRAP) in 14 minutes 7
Muscle-Ups
50 Wall Balls (20/14 lbs)
100 Double-Unders
After the last doubleunder, the athlete will
move back to the rings and
begin the next round.
Score will be the total
number of repetitions
completed before the 14minute time cap.
wodwell.com/wod/open-15-3

OPEN 16.3
AMRAP in 7 minutes 10
Power Snatches (75/55 lbs)
3 Bar Muscle-Ups
wodwell.com/wod/open-16-3

page 26 of 26

wodwell.com/wod/open-15-1

OPEN 16.1
AMRAP in 20 Minutes in 20
minutes 25 ft Overhead
Walking Lunges (95/65 lbs)
8 Bar-Facing Burpees
25 ft Overhead Walking
Lunges (95/65 lbs)
8 Chest-to-Bar Pull-Ups
wodwell.com/wod/open-16-1