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List of WOD

Canute Fernandes

Have been wondering for quite some time if there are WODs which can be performed by myself. Why by myself? Simple “I’m addicted!” So quench my thirst I have been surfing the net to figure out different type of WOD which I would be able to do by myself. The ones I’ve jotted down are not the only ones. There are many more if you explore. These are usually the ones which can be done easily by anyone, anywhere & anytime. List of 10 WODs to be performed by yourself.

  1. WOD 16 Rounds
  1. 10 Pushups
  2. 15 V-Ups
  3. 20 Jumping Air Squat
  1. WOD 216min AMRAP (As many rounds as possible)10 Burpees10 Pull-Ups20 Lunges20 Situps
  2. WOD 320 Minute EMOM (every minute on the minute)Minute 1: 15 PushupsMinute 2: 10 PullupsMinute 3: 15 SitupsMinute 4: 20 Lunges
  3. WOD 41-2-3-4-5-6-7-8-9-1010-9-8-7-6-5-4-3-2-1 (The top row is for Pullups, and the bottom row is for Burpees. Alternate until you finish at 10 Pullups and 1 Burpee—there is no rest!)
  1. Pullups
  2. Burpee + Tuck Jump
  1. WOD 510 Rounds20 Mt. Climber20 Situps20 Air squat20 Lunges
  2. WOD 6The Murph (break up the reps however you choose—I do 20 rounds of 5 pull-ups; 10 pushups; 15 air squats)1-Mile Run100 Pullups200 Pushups300 Air squat1-Mile Run
  3. WOD 7
  4. 7min (AMRAP)
  1. 10 Air squat
  2. 10 V-ups
  3. 10 Burpee
  1. 3 Min rest
  2. 7min (AMRAP)10 Lunges10 Mt. Climber10 Push ups
  3. WOD 816min (AMRAP)
  1. 8 Burpee
  2. 8 Pushup
  3. 16 Pull ups
  4. 16 Hanging Knee Tucks or situps
  1. WOD 920-Min (AMRAP)21 Jumping Air Squats15 Pushups9 Burpee Pullups (Burpee down then grab pull-up bar)
  2. WOD 108 Rounds10 Pushups10 Air squat10 Burpee10 Air squat

These are the ones that take you to another level. These workout can be modified depending on your ability. I would not suggest you play Macho & get yourself repenting later on.

Go slow , Go Steady & Grow stronger…!

List of Brutal WOD:

  1. Filthy 50
  2. The Facts: A CrossFit staple, the Filthy 50 is a brutal series of taxing exercises that’s likely to seem endless if you’ve never done it before. The circuit includes 50 reps of 10 different exercises, all done as quickly as possible.50 box jumps with a 24-inch box
  1. 50 jumping pullups
  2. 50 kettlebell swings
  3. 50 walking lunge steps
  4. 50 knees to elbows
  5. 50 reps of push press with 45 pounds
  6. 50 back extensions
  7. 50 wallballs using a 20-pound ball
  8. 50 burpees (dropping all the way to the floor)
  9. 50 double-unders.
  1. Challenge Time: 25 minutes
  1. Fran
  2. The Facts: Fran is a series of thrusters and pullups done as quickly as possible. This is a shorter WOD that includes three rounds,21, 15 & 9 reps of each exercise respectively in each round. You can modify this WOD to your ability—the thruster can vary in weight and you can do jumping pullups as well.
  3. Challenge Time: 5 minutes, but this really depends on the size of the weights you use.
  1. Murph
  2. The Facts: Murph is pretty simple, but relentless: Run one mile100 pullups200 pushups300 squatsrun another mile. The workout is named after Navy Lt. Michael Murphy, who was killed while serving in Afghanistan.
  3. Challenge Time: Go for 40 minutes or less, but up to 45 minutes is still strong.
  1. The Seven
  2. The Facts: Exercises are done as quickly as possible in a cycle for seven rounds. Each round includes:7 handstand pushups7 135-pound thrusters7 knee-to-elbows7 245-pound deadlifts7 burpees7 kettlebell swings7 pullups.
  3. Challenge Time: According to Forster, a “monster” time would be 20 minutes. If you haven’t completed this WOD but are on your way, shoot for 35 to 40 minutes.
  1. The Ryan
  2. The Facts: The workout is named after Missouri firefighter and CrossFit enthusiast Ryan Hummert, who was killed by sniper fire while responding to a call. The Ryan lasts five rounds, done as fast as possible. Each round includes:7 muscle-ups followed by 21 burpees.
  3. Challenge Time: Try to get your time under 25 minutes. Highly experienced CrossFitters can get down below 15 minutes.
  1. King Kong
  2. The Facts: As Forster puts it, “It’s a faster workout, but if you can’t lift a lot of weight, you’ve got no shot.” There are three rounds done as quickly as possible, all unbelievably difficult. Each round includes a progression:1 deadlift at 455 pounds2 muscle-ups3 squat cleans at 250 pounds4 handstand pushups.
  3. Challenge Time: “Five minutes is an amazing time, but if you can do this one at all, you’re a monster.”
  1. Arnie
  2. The Facts: Arnie is a “Hero” WOD (created to honor fallen heroes) in honor of LA County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, who was killed in the line of duty in 2009. The WOD is performed using:(70lb) kettlebell for:21 Turkish get-ups (right arm)50 swings21 overhead squats (left arm)50 swings21 overhead squats (right arm)50 swings21 Turkish get-ups (left arm).
  3. The Challenge: The top time on CrossFit’s website is just over 25-minutes
  4. Roy
  5. The Facts: This brutal hero WOD in honor of Marine Corps Sgt. Michael C. Roy is made up of five rounds for time of:15 deadlifts at 225lbs20 box jumps (24-inch box)25 pull-ups.
  6. The Challenge: A great time would be 25 minutes or under but pay attention to form first on the deadlifts to avoid injury.
  7. DT
  8. The Facts: Performed in honor of USAF SSgt Timothy P. Davis, DT is a brutal mess of heavy barbell movements. Complete 5 rounds for time of:12 deadlifts9 hang power cleans6 push-jerks.
  1. Burpee Mile
  2. The Facts: Exactly as it sounds: complete one mile of burpees. Find a track, do a burpee followed by a broad jump. Repeat for four times around the track or 1600 meters.
  3. The Challenge: The average finish time is about 90 minutes with the number of burpees based on the length of your broad jump.
  1. Chelsea
  2. The Facts: Some of the hardest CrossFit workouts are named after women. Why? Greg Glassman (founder of CrossFit) has explained: “I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name.” Chelsea has the same rep scheme (5 pull-ups, 10 push-ups, and 15 squats) as her slightly less evil sister, Cindy, but with a twist: this one’s a 30-minute EMOM (every minute, on the minute). At the start of each minute, try to complete all the reps. The remaining time left in the minute is your rest.
  3. The Challenge: Your score is the total number of reps you complete in the 30 minutes. If you complete the entire thing, that’s 150 pull-ups, 300 push-ups and 450 air squats.
  4. Kalsu
  5. The Facts: A hero WOD honoring Robert James “Bob” Kalsu, this one is all about the thrusters with some burpees mixed in for an added challenge. Work on completing:
  1. At the top of each minute, put down the barbell and complete 5 burpees (the workout begins with 5 burpees).
  2. 100 reps of thrusters (RX weight is 135lbs). Continue until you complete 100 thrusters.
  1. The Challenge: Your score is the time it takes you to complete the 100 thrusters. Your finishing time for this is going to be largely dependent on the weight you use and your strategy and finish times range from 15 minutes to upwards of an hour.
  2. Fight Gone Bad
  3. The Facts: A mess of movements, stations, and an unrelenting clock, Fight Gone Bad will leave you feeling as beaten-down as expected. There are five stations:
  1. Wall Balls (RX is 20lb ball)
  2. Sumo Deadlift High-Pull (RX is 75lbs)
  3. Box Jump (20”)
  4. Push-Press (RX is 75lbs)
  5. Row (for calories). You spend a full minute at each station, banging out as many reps as possible. When the clock beeps, you switch stations as quickly as possible since there’s zero rest between stations. At the end of 5 minutes, there’s a merciful one minute of rest. Complete three rounds and tally your score which is total reps at each station (for the row, it’s calories).
  1. The Challenge: Your score for this is the total number of reps you can complete. Rich Froning has scored over 500 on this workout but a great score for mere mortals would be 400+.
  1. Grace
  2. The Facts: Thirty clean & jerks for time at 135 pounds. That’s it.
  3. The Challenge: The best of the best can do this with RX weight in just over a minute, but the average recorded times for the rest of us is closer to about 3:30/4. This is one of the “benchmark” WODs so keep track of your time and as you get stronger and more fit, find another time to re-test and check your progress.
  1. Bull
  2. The Facts: Any workout with a run inspires fear in the hearts of CrossFitters. And this one, named for U.S. Marine Corps Captain Brandon “Bull” Barrett, has two of them.For time, you’ll complete two rounds of:200 double-unders50 overhead squats (RX weight is 135)50 pull-ups1 mile run.
  3. The Challenge: The winner of the 2009 CrossFit games finished this one in 33 minutes. For everyone else, finish times are around 40/45 minutes.