Pocket WOD exercise library, hundreds of WOD’s updated daily!

Our extensive Lift and exercise library including demo exercise videos & equipment list. Track your progress while working out with our workout timers, WOD and Movement PR logs. Download today!

 

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Max
Run Push Press Burpee Kipping Pull-Ups

Max

Strength 5×5 Push Press @ 80% of 1 RM WOD 10 rounds for time: 400m Run 10 Kipping Pull-Ups 400m...

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Jaguar
Deadlift Air Squat Bar Muscle Up Hang Power Clean

Jaguar

Strength Deadlift 2 x 6 @ 65% 2 x 5 @ 70% 2 x 4 @ 75% WOD For time: 25 Air Squats 10 Bar Muscle...

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Mary
Pistol Strict Pull-Up Kipping Handstand Push-Up Kipping Pull-Ups

Mary

Strength Pull-Up EMOM Every Minute for 12 Minutes complete: 10 Strict Pull-Ups WOD 20 min AMRAP: 5...

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Amleia
Front Squat Deadlift Kipping Pull-Ups

Amleia

Strength Front Squat 2×8 @65% of 1RM 2×5 @70% of 1RM 2×4 @75% of 1RM WOD 15...

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Stormborn
Push-Up Double-Unders Burpee Box Jump Burpee

Stormborn

Strength 5×1 Snatches @ 85% of 1RM 5×1 Power Cleans @ 85% of 1RM WOD 10 rounds for...

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Vanilla Ice Cream
Row Bike

Vanilla Ice Cream

60 min: Run/Row/Bike, or any cardio exercise you enjoy!

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Pied Piper
Run Front Squat Burpee Bear Crawl

Pied Piper

Strength 4×3 Front Squat @ 90% of 1RM WOD 20 min AMRAP: 20 Burpees 400m Run 20 feet Bear C...

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Daenerys
Row Kettlebell Swing Push Jerk Kipping Pull-Ups

Daenerys

Strength 5X3 Push Jerk @ 75-85% of 1RM WOD 15 Min AMRAP: 15 Strict Pull-Ups 15 Kettlebell Swings...

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Elementary
Front Squat Clean Kipping Ring Dips

Elementary

Strength Front Squat 3 x 3 @ 80%
 of 1 RM 2 x 3 @ 85%
 of 1 RM 3 x 2 @ 90% of 1 RM WOD 4 Rounds...

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Daiquiri
Run Push-Up Burpee Back Squat

Daiquiri

Strength 4×5 Back Squat @ 75% of 1RM WOD For time: 100 Push-Ups 800m Run 25 Burpees 75 Push-Ups 1200m...

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Modena
Toes-to-Bar Snatch Deadlift

Modena

Strength Every 2 minutes for 20 minutes complete: 2 Snatches – Add weight each increment of...

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Maupin
Run Push-Up Sit-Up Air Squat Bench Press

Maupin

Strength 5×5 Bench Press @ 80% of 1 RM WOD 4 rounds for time: Run 800 meters 49 Push-Ups 49...

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Dragonstone
Box Jump Double-Unders Toes-to-Bar Wall Balls Push Jerk Kipping Pull-Ups

Dragonstone

Strength 5×3 Push Jerk @ 75% of 1RM WOD For time: 40 Box Jumps 24/20 30 Kipping Pull-Ups 40...

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Atlantic
Box Jump Burpee Thrusters Deadlift Air Squat

Atlantic

Strength Deadlift 2 x 6 @ 65% 2 x 5 @ 70% 2 x 4 @ 75% WOD 21-15-9 Air Squats Thrusters, 95/65 Burpees Box...

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Dork
Box Jump Front Squat Toes-to-Bar Push Jerk Kipping Pull-Ups

Dork

Strength In 15 minutes: Every 90 seconds complete 3 Front Squats – Add weight each increment...

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Westeros
Run Thrusters Bench Dips L-Sit

Westeros

Strength 5 L-Sits, max hold WOD 3 rounds for time: 800 Meter Run 12 Thrusters 95/65 16 Bench...

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Pecan Pie
Sit-Up Back Squat Air Squat Kipping Ring Dips

Pecan Pie

Strength 3×5 Back Squat @75% of 1RM WOD 20min AMRAP: 5 Sit-Ups 5 Kipping Ring Dips 5 Air S...

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Barcelona
Run Double-Unders Burpee Kettlebell Swing

Barcelona

Strength 50 Burpees for time WOD 4 Rounds for Time 800m Run 12 Burpees 10 Kettlebell Swings...

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Fabulous
Burpee Sit-Up Kipping Handstand Push-Up

Fabulous

Strength EMOM (every minute on the minute) for 12 min: 5 Sit-Ups 3 Burpees WOD 10 Min AMRAP: 2...

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Riverport
Run Air Squat

Riverport

For time: 400m Run 10 Air Squats 600m Run 15 Air Squats

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Foxtrot
Double-Unders Burpee Deadlift Bar Facing Burpee

Foxtrot

Strength 50 Double-Unders for time WOD 3 Rounds for time: 10 Deadlifts, 275/185 10 Bar Facing...

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Sundae
Run Overhead Squat Kettlebell Swing Wall Balls Goblet Squat

Sundae

Strength 10×1 Overhead Squat @85% -10 second pause in the bottom WOD 10 min AMRAP: 10...

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Craig
Run Thrusters Kipping Pull-Ups

Craig

Strength 5×3 Kipping Pull-Ups WOD For time: 1 mile Run 30 Thrusters, 95/65 30 Kipping Pull-Ups 1...

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Workaholic
Box Jump Front Squat Sit-Up Hand Release Push-Up Air Squat

Workaholic

Strength 12 min EMOM (Every Minute On A Minute): Minute 1: 15 Box Jumps (24, 20) Minute 2:...

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Independence
Row Burpee Box Jump Thrusters Power Clean

Independence

Strength 3-3-3-3-3 Power Cleans, climbing in weight WOD For time: 21-15-9 Burpee Box Jumps...

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Yeti
Run Bar Muscle Up Bench Press Kipping Pull-Ups

Yeti

Strength Bench Press 8 @ 45% of 1RM 7 @ 50% of 1RM 6 @ 55% of 1RM 5 @ 60% of 1RM WOD For time: 25...

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Zootopia
Walking Lunge Bear Crawl Crab Crawl

Zootopia

Fot time: 20 feet Crab Crawl 20 feet Bear Crawl 20 feet Walking Lunge

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Hi July
Front Squat Kipping Ring Dips

Hi July

Strength Front Squat 2 x [email protected]% of 1RM 2 x [email protected]% of 1RM 2 x [email protected]% of 1RM WOD 8 rounds for time: 5...

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King Kong
Squat Clean Deadlift Hand Release Push-Up Muscle Up Kipping Handstand Push-Up

King Kong

Strength Hand Release Push-Ups – 5 sets, max effort WOD 3 rounds for time: 1 Deadlift (455...

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No Compromise
Row Bike Toes-to-Bar Push Jerk Kipping Handstand Push-Up

No Compromise

Strength 5×5 Kipping Handstand Push-Ups WOD 3 rounds for time: 15 Push Jerks, 135/95 15 Toes-to-Bar 500m...

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Blueberry
Double-Unders Push Jerk Kipping Handstand Push-Up Kipping Pull-Ups

Blueberry

Strength 10 Minute EMOM (Every Minute On A Minute): 5-10 Kipping Handstand Push-Ups WOD 10...

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Drop Dead
Run Power Snatch Push Jerk Air Squat Hang Power Clean

Drop Dead

Strength 5×3 Push Jerk, 75-85% of 1RM WOD 10 min AMRAP: 10 Power Snatch 75/55 10 Air Squats 10...

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Rocky Road
Double-Unders Burpee Kipping Handstand Push-Up

Rocky Road

Strength For time: 50 Burpees WOD 5 Rounds For Time: 33 Double-Unders 22 Burpees 11 Kipping...

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Sailor
Row Run Bike

Sailor

12 Minutes Time Cap: 2000m Row *Bike/Run if no rower

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Catfish
Front Squat Push Press Hang Squat Snatch Double-Unders

Catfish

Strength Every 2 Minutes for 18 Minutes complete: 1 Hang Squat Snatch WOD 16 min AMRAP: 50...

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Pink
Wall Balls Back Squat Kipping Pull-Ups

Pink

Strength 4×4 Back Squat @80% of 1RM WOD For time: 50 Kipping Pull-Ups 100 Wall Balls -break...

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Shooting Star
Row Run Bike Kettlebell Swing Toes-to-Bar Strict Pull-Up

Shooting Star

Strength For Time: 50 Toes-to-Bar WOD 12 Min AMRAP: 12 Strict Pull-Ups 350m Row 16 Kettlebell...

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Schmalls
Run Front Squat Burpee Kettlebell Swing Pistol Kipping Handstand Push-Up Kipping Pull-Ups

Schmalls

Strength In 15 minutes: Every 90 seconds complete 3 Front Squats – Add weight each increment...

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Ice Cream Soda
Box Jump Run Push Jerk

Ice Cream Soda

Strength 5×3 Push Jerk @ 75-85% of 1RM WOD 5 rounds for time: 400M Run 15 Box Jumps, ...

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T-Rex
Push-Up Double-Unders Toes-to-Bar Kipping Handstand Push-Up Kipping Ring Dips

T-Rex

Strength 50 Double-Unders for time WOD Do in any order for time: 30 Kipping Ring Dips 30 Strict...

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Wasabi
Row Run Bike Kettlebell Swing

Wasabi

3 Rounds For Reps, 3 minutes each round: 30 Seconds Bike/Row/Run AMRAP Kettlebell Swings 53/35 –...

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Juggler
Front Squat Wall Balls Kipping Ring Dips

Juggler

Strength 4×3 Front Squat @90% of 1RM WOD 3 rounds for time:: 3 Wall Balls 20/14 10 Kipping...

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Timewise
Box Jump Double-Unders Burpee Sit-Up Deadlift

Timewise

Strength 3×5 Deadlift, heaviest possible WOD For Time: 10 Deadlifts 110/75 15 Double-Unders 10...

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Iron Fist
Back Squat Kipping Pull-Ups

Iron Fist

Strength Pull-Up EMOM: Every Minute complete 10 Kipping Pull-Ups for 12 Minutes WOD For time: 30...

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Williwaw
Burpee Snatch Deadlift Kipping Pull-Ups

Williwaw

Strength Deadlift 2 x 6 @ 65% of 1RM 2 x 5 @ 70% of 1RM 2 x 4 @ 75% of 1RM WOD 7 Minutes AMRAP: 7...

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Karabel
Power Snatch Wall Balls

Karabel

Strength Power Snatches – 15min with empty bar, working on technique WOD 10 rounds for...

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Antarctica
Burpee Box Jump Kettlebell Swing Air Squat Strict Pull-Up pu

Antarctica

Strength 5×5 Strict Pull-Ups WOD 10 min AMRAP: 30 Air Squats 20 Kettlebell Swings 53/35 10...

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No Regrets
Row Run Bike

No Regrets

20 min AMRAP: 500M Run 500M Row or Bike

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Kyle
Run Double-Unders Toes-to-Bar Push Jerk

Kyle

Strength Toes-to-Bar – 5 sets of max effort reps WOD Fot time: 500m Run 10 Push Jerks, 155/105 40...

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Donald Duck
Burpee Power Clean Kipping Ring Dips

Donald Duck

Strength 50 Burpees for time WOD For time: 21-15-9 Kipping Ring Dips Power Cleans, 135/95

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Zelda
Run Front Squat Double-Unders Kipping Handstand Push-Up

Zelda

Strength 5×3 Kipping Handstand Push-Ups WOD 12 minutes AMRAP: 50 Double-Unders 500m Run 10...

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Chocolate Ice Cream
Push-Up Deadlift Ball Slam Kipping Pull-Ups

Chocolate Ice Cream

Strength 5×3 Kipping Pull-Ups WOD Do each movement below 1 time then move on to 2 times etc…until...

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Yoyo
Row Run Bike Kettlebell Swing Kipping Pull-Ups

Yoyo

Strength 1000m Row for time WOD For time: 30 Kipping Pull-ups 30 Kettlebell Swings, 70/53 500m...

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Kelly
Box Jump Run Front Squat Wall Balls

Kelly

Strength Front Squat 2 x [email protected]% of 1RM 2 x [email protected]% of 1RM 2 x [email protected]% of 1RM WOD 5 rounds for time: 400...

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Merry Dancers
Walk Hike

Merry Dancers

Walk or hike for 1 hour!

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Waterfront
Front Squat Snatch Kipping Handstand Push-Up Kipping Pull-Ups

Waterfront

Strength In 15 minutes: Every 90 seconds complete 3 Front Squats – Add weight each increment...

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Strawberry Milkshake
Box Jump Double-Unders Toes-to-Bar Wall Balls Back Squat Kipping Pull-Ups

Strawberry Milkshake

Strength Back Squat 2 x 6 @ 75% of 1RM 2 x 4 @ 85% of 1RM 2 x 3 @ 90% of 1RM WOD 20 min AMRAP: 30...

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This Is Summer!
Power Snatch Kipping Pull-Ups

This Is Summer!

Strength 500m Row WOD 8 minutes AMRAP: 5 Kipping Pull-Ups 10 Power Snatches 75/55   *Bike...

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Dementor’s Kiss
Front Squat Burpee Kettlebell Swing Toes-to-Bar Kipping Pull-Ups

Dementor’s Kiss

Strength 10 Minute EMOM (Every Minute On a Minute): 7 Toes-to-Bar WOD 2 rounds for time: 20...

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Portal
Run Deadlift Walking Lunge Kipping Pull-Ups

Portal

Strength Deadlift [email protected]% of 1RM WOD 5 rounds for time: 400m Run 10 Kipping Pull-Ups 20 Walking...

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Valery
Burpee Power Snatch

Valery

Strength Every 2 Minutes for 18 minutes complete: 2 Power Snatches – Add weight each increment...

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Salute
Row Run Bike Handstand Push-Up

Salute

Strength 5×5 Handstand Push-Ups WOD 60 min, recovery pace: Run/Row/Bike, or any cardio exercise...

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Jazz It Up
Wall Balls GHD Sit-Up Deadlift Kipping Pull-Ups

Jazz It Up

Strength Deadlift 2 x 6 @ 65% of 1RM 2 x 5 @ 70% of 1RM 2 x 4 @ 75% of 1RM WOD 3 Rounds For...

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Sally Ride
Run Thrusters Overhead Squat Back Squat

Sally Ride

Strength 4×2 Back Squat @85% of 1RM WOD 2 rounds for time: 15 Overhead Squats 135/95 15 Thrusters...

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Tap Dance
Row Run Bike Double-Unders Hang Squat Clean Wall Balls Kipping Pull-Ups Ring Muscle Ups

Tap Dance

Strength Every Minute for 10 Minutes complete: 4 Ring Muscle Ups or 8 Kipping Pull-Ups WOD 3...

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Lucky Penny
Box Jump Thrusters Ring Dip Strict Pull-Up Kipping Pull-Ups

Lucky Penny

Strength Do each movement below 1 time then move on to 2 times etc…until you do each movement...

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Chloe
Run Burpee Overhead Squat Kettlebell Swing Deadlift

Chloe

Strength Deadlift 2 x 6 @ 65% of 1RM 2 x 5 @ 70% of 1RM 2 x 4 @ 75% of 1RM WOD 2 rounds for...

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Lifeguard
Run Push-Up Double-Unders Wall Balls

Lifeguard

Strength 3×20 Push-Ups WOD 15min AMRAP: 400m Run 50 Wall Balls 20/14 lbs 50 Double-Unders

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Stonehenge
Run Kipping Pull-Ups

Stonehenge

Strength 800m Walk of Jog WOD 2 rounds for time: 20 Kipping Pull-Ups 400m Run 10 Kipping Pull-Up 200m...

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Felix
Front Squat Calorie Row Wall Balls Bar Muscle Up Kipping Pull-Ups

Felix

Strength Front Squat 2 x [email protected]% of 1RM 2 x [email protected]% of 1RM 2 x [email protected]% of 1RM WOD 15 min AMRAP: 40...

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Thunderstorm
Box Jump Push Press Kettlebell Swing Kipping Handstand Push-Up

Thunderstorm

Strength 5×5 Kipping Handstand Push-Ups WOD 20 min AMRAP: 15 Box Jumps, 24″ 10 Push Press,...

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Challenge Accepted
Box Jump Power Clean Wall Balls Strict Pull-Up Kipping Ring Dips

Challenge Accepted

Strength Do each movement below 1 time then move on to 2 times etc…until you do each movement...

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Hello, Barbara!
Push-Up Sit-Up Air Squat Strict Pull-Up Kipping Pull-Ups

Hello, Barbara!

Strength 5×2 Kipping Pull-Ups WOD 5 rounds for time: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50...

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Egoist
Row Run Front Squat Power Clean Kipping Pull-Ups

Egoist

Strength 800m Row for time WOD 3 rounds for time: 10 Kipping Pull-Ups 10 Power Cleans 155/105 10...

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Chocolate Chips
Box Jump Row Burpee Thrusters Deadlift Kipping Pull-Ups

Chocolate Chips

Strength 10 Minute EMOM (every minute on the minute): Minute 1: 5 Deadlifts @ 75% Minute 2:...

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Chicken Dance
Walk Jog

Chicken Dance

60-80 min walk or jog, enjoy yourself!:)

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Blame Someone Else
Run Front Squat Kipping Handstand Push-Up

Blame Someone Else

Strength 500m Run WOD 9 min AMRAP: 10 Front Squats, 115/75 10 Kipping Handstand Push-Ups –...

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Limerick
Row Front Squat Push-Up Burpee Ball Slam

Limerick

Strength Front Squat 2 x 8 @ 65% 2 x 5 @ 70% 2 x 4 @ 75% WOD 15 Min AMRAP of: 10 cal Row 10...

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Twilight Zone
Double-Unders Power Clean Power Snatch

Twilight Zone

Strength Every 2 Minutes for 18 minutes complete: 2 Power Snatches – Add weight each increment...

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Surrender
Double-Unders Thrusters Kipping Handstand Push-Up

Surrender

Strength 5×5 Kipping Handstand Push-Ups WOD 5 Rounds for time: 45 Double-Unders 15 Thrusters...

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Heavy Metal
Front Squat Push Press Deadlift Back Squat

Heavy Metal

Strength Back Squat 2×8 @ 65% 2×10 @ 70% WOD For time: Do each movement below 1 time...

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Jessica Jones
Box Jump Double-Unders Power Clean Pistol

Jessica Jones

Strength 50 Double-Unders for time WOD 3 minutes AMRAP of: 3 Power Cleans 155/115 6 Box Jumps 9...

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I’m the One
Row Run Burpee

I’m the One

Strength 500m Row WOD 3 rounds For Time: 200m Run 20 Burpees 300m Run 30 Burpees -2 min rest...

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Shape of You
Run Kettlebell Swing Back Squat Kipping Handstand Push-Up

Shape of You

Strength: Back Squat 2 x 8 @ 70% of 1RM 2 x 6 @ 75% of 1RM 2 x 4 @ 80% of 1RM 2 x 2 @ 85% of...

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Hoagie
Burpee Wall Balls Air Squat Strict Pull-Up Kipping Pull-Ups Kipping Ring Dips

Hoagie

Strength 12 min EMOM (every minute on the minute): 10 Kipping Pull-Ups WOD For time: 25 Air...

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Albatross
Run Burpee Kettlebell Swing Air Squat Kipping Pull-Ups L-Sit

Albatross

Strength 5 L-Sits, max hold WOD For time: 10 Kipping Pull-Ups 20 Burpees 30 Kettlebell Swings...

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Kiwi
Row Double-Unders Burpee

Kiwi

Strength 30 Burpees for time WOD 5 Rounds for time: 200m Row 50 Double-Unders *Bike or Run...

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Pacific
Box Jump Push Press Back Squat

Pacific

Strength 4×2 Back Squat @85% of 1RM WOD 12 min AMRAP: 10 Push Press 95/65 15 Box Jumps...

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Jeremy
Burpee Wall Balls Back Squat

Jeremy

Strength 5 x 5 Back Squat @ 80% of 1 RM WOD 18 Minutes AMRAP: 800m Run 25 Burpees 10 Wall Balls...

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Wild Planet
Bench Press Bear Crawl Broad Jump

Wild Planet

Strength 5×5 Bench Press, increase weight each set up to 85% of 1RM WOD 5 rounds for time: 50ft...

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Sashimi
Burpee Power Clean Split Jerk Clean and Jerk Squat Clean Wall Balls Push Jerk

Sashimi

Strength 3×5 Clean&Jerk, increase weight each set working up to 90% of 1RM WOD For...

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Astronomy
Row Run Bike Double-Unders Strict Press

Astronomy

Strength 5 x 8 Strict Press, climbing in weight WOD For time: 50 Cals Row 40 Cals Bike 250m...

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Fifty More
Box Jump Knees-to-Elbows Push Press Double-Unders Burpee Kettlebell Swing Wall Balls Back Extension Walking Lunge Kipping Pull-Ups

Fifty More

Strength Warm-up with each WOD movement WOD For time: 50 Box Jumps, 24-inch box 50 Kipping...

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Hotspot
Double-Unders Snatch

Hotspot

Strength 5×2 Snatch @ 80% of 1RM WOD 10 min EMOM (every minute on the minute): 1 Snatch...

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King Julien
Box Jump Run Burpee Box Jump Burpee L-Sit

King Julien

Strength 5 L-Sits, max hold WOD For time: 1600m Run 21 Burpee Box Jump Overs 800m Run 15 Burpee...

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Jack Sparrow
Back Squat Kipping Pull-Ups

Jack Sparrow

Strength 5 x 5 Back Squat, establish 5RM WOD 9 Min AMRAP: 3-6-9-12-15-18-21-24…. Back...

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Thirio
Row Run Bike Farmer Carry Swim

Thirio

Strength 4x50m Farmer Carry -as heavy as possible WOD 45min cardio: Bike/Run/Row/Swim

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Radio Silence
Row Run Burpee Power Clean Split Jerk Clean and Jerk Kettlebell Swing Squat Clean Push Jerk

Radio Silence

Strength 5×2 Clean & Jerk @ 80% of 1RM WOD 4 rounds for time: 15 Burpees 15 cal Row 15...

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Teamwork
Row Run Bike Kipping Pull-Ups

Teamwork

Strength 5×2 Kipping Pull-Ups WOD Team WOD, for time: 1600m Run 2k Row 100 Cal Bike (for...

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Patrick Star
Run Burpee Wall Balls Deadlift

Patrick Star

WOD 5×5 Deadlift @ 75% of 1RM WOD For time: 21-15-9 Wall Balls 30/20 Burpees – 400m...

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Tornado
Double-Unders Snatch Bar Muscle Up

Tornado

Strength 5×1 Snatch @ 85% WOD 4 Rounds for time: 50 Double-Unders 5 Bar Muscle Ups

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Grizzly Bear
Front Squat Push Press Squat Clean Back Squat Dumbbell Thruster

Grizzly Bear

Strength 5×5 Dumbbell Thruster, climbing in weight WOD Partner WOD, 20 Min AMRAP: 7 reps...

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Rambo
Run Front Squat Push Press Toes-to-Bar

Rambo

Strength 4×3 Front Squat @90% of 1RM WOD 12 Min Time Cap 2 Rounds for time: 800m Run 20...

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Expanse
Run L-Sit

Expanse

Strength 5 L-Sits, max effort WOD 20 min Interval: 2min Run 2min Rest

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Titanic
Row Snatch Lunge

Titanic

Strength 3×5 Snatch WOD 4 rounds for time: 20 Lunges 500m Row *Bike or Run if no rowe...

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Walk on the Wild Side
Box Jump Double-Unders Burpee Clean Toes-to-Bar Snatch Wall Balls Push Jerk Muscle Up Kipping Pull-Ups

Walk on the Wild Side

Strength Warm up with WOD movements WOD 20 Minute AMRAP: 50 Wall Balls 20/14 50 Double-Unders 40...

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Scrabble
Front Squat Double-Unders Wall Balls Medicine Ball Clean

Scrabble

Strength 5-4-3-2-1 for total weight lifted Front Squat, climbing in weight WOD Partner WOD,...

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Big Wind
Burpee Box Jump Over Burpee Box Jump Kettlebell Swing Broad Jump

Big Wind

Strength Broad Jump, for distance WOD 12 Minutes EMOM (Every Minute on the Minute): Odds: 8...

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Submarine
Run Burpee Burpee Over The Bar Deadlift

Submarine

Strength 5×3 Deadlift @75% of 1RM WOD 4 Rounds for time: 500m Run 5 Deadlifts @ 275/185 10...

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Stress Out
Thrusters Power Clean Split Jerk Clean and Jerk Squat Clean Push Jerk

Stress Out

Strength 3-2-2-1-1 Clean & Jerks, for total weight lifted WOD For time: 75 Thrusters, 75/55 –...

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Winston
Row Bike Jog Swim Turkish Get Up

Winston

Strength 3×3 Turkish Get-Ups, 35/26 WOD 45min at comfortable pace: Bike/Jog/Swim/Row Choose...

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Standpoint
Box Jump Burpee Kettlebell Swing Squat Clean

Standpoint

Strength 5×2 Squat Clean @ 70% of 1 RM WOD 5 rounds for time: 15 Kettlebell Swings 15...

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Popcorn
Deadlift Kipping Handstand Push-Up

Popcorn

WOD 3×3 Deadlift @ 75% of 1RM WOD For time: 21-15-9 Deadlifts Kipping Handstand Push-Ups 12...

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Sorry Charlie
Row Run Hand Release Push-Up

Sorry Charlie

Strength Hand Release Push-Ups – 5 sets, max effort WOD For time: 8x500m Row –...

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Go For Broke
Run Burpee Box Jump Toes-to-Bar Air Squat

Go For Broke

Strength Toes-to-Bar – 5 sets of max effort reps WOD 3 Rounds for time: 800m Run 10 Burpee...

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Sumo
Wall Balls Ball Slam Sumo Deadlift High Pull Barbell

Sumo

Strength 5×5 Sumo Deadlift High Pulls – work up to a heavy set of 5 WOD For time: 100...

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Graham
Row Kettlebell Swing Back Squat

Graham

Strength 4×2 Back Squat @85% of 1RM WOD 12 min time cap Partner WOD, partners alternate...

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Solo
Row Bike Bench Press Swim

Solo

Strength 5×5 Bench Press,climbing in weight WOD 30-45min Run/Row/Bike/Swim

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Fun Day
Burpee Toes-to-Bar Wall Balls

Fun Day

Strength Toes-to-Bar 5 sets of max reps, 1 min rest between sets WOD For Time: 21-15-9 Wall...

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Bye March
Box Jump Push Press Push Jerk

Bye March

Strength Push Jerk, climbing in weight 3-3-3-3-3 WOD 12 min AMRAP: Push Press 95/65 Box Jumps...

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Power Combat
Row Power Clean Power Snatch

Power Combat

Strength 2-2-2-2-2 Power Snatch, for total weight lifted – touch and go (no pausing between...

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Riddle
Burpee Deadlift

Riddle

Strength 5×5 Deadlift @ 75% of 1RM WOD 5 Rounds for time: 5 Deadlifts 225/145 10 Burp...

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Joe
Row Back Squat

Joe

Strength 4-4-4-4 Back Squat @ 75% of 1RM WOD 8 rounds for time: 200m Row 2min Rest *Bike/Run...

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Open 17.5
Double-Unders Thrusters

Open 17.5

Strength 3×5 Thrusters WOD 10 rounds for time of: 9 Thrusters, 95/65 35 Double-Unders –...

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Alex
Row Run Power Clean

Alex

Strength 5 x 3 Power Clean WOD 4 rounds for time: 800M Row or Run – rest 2:00 min between...

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Fillory
Box Jump Squat Clean Man Maker

Fillory

Strength Squat Cleans 3-3-2-2-2-1-1-1 WOD For Time: 10-9-8-7-6-5-4-3-2-1 Man Makers Box Ju...

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Collide
Kettlebell Swing Back Squat Broad Jump

Collide

Strength 3 x 5 Back Squat @ 85% WOD 21-15-9 Kettlebell Swings Broad Jumps

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Spiderweb
Row Double-Unders Kipping Pull-Ups

Spiderweb

Strength 5×5 Kipping Pull-Ups -use weighted vest if you have one WOD For time: 50-40-30-20-10 Double-Unders Row...

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Nancy
Run Overhead Squat Snatch

Nancy

Strength 2×5 Snatch @ 70% of 1RM WOD 5 rounds for time of: 400m Run 15 Overhead Squats,...

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Unbreakable
Front Squat Toes-to-Bar Push Jerk

Unbreakable

Strength 2 Front Squats 1 Push Jerk – Complete without dropping the bar, build up to...

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Open 17.4
Row Wall Balls Deadlift Kipping Handstand Push-Up

Open 17.4

Strength 5 x 5 Deadlift, climbing in weight WOD 13 minutes AMRAP of: 55 Deadlifts 225/155 55...

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New York
Row Run Bike Air Squat Swim

New York

Strength 10×5 Air Squats – work on perfect form WOD 45 minutes of cardio: Run/R...

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Burpee Challenge
Burpee GHD Sit-Up

Burpee Challenge

Strength 3×25 GHD Sit-Ups WOD 100 Burpees for time

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Leprechaun
Box Jump Row Front Squat Push Press Wall Balls Sumo Deadlift High Pull Barbell

Leprechaun

Strength 3×5 Front Squat @ 75% WOD 3 rounds of: 1 min Wall-Balls, 20 pound ball, 10 ft...

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Barcode
Row Kettlebell Swing Toes-to-Bar Deadlift Strict Pull-Up

Barcode

Strength 5×5 Deadlift, moderate weight WOD 12 Min AMRAP: 350m Row 16 Kettlebell Swings...

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Dumbstruck
Double-Unders Burpee Sit-Up Handstand Push-Up Back Squat Air Squat

Dumbstruck

Strength 4×3 Back Squat @ 80% WOD 3 rounds for time: 50 Double-Unders 40 Air Squats 30...

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Pi Day
Row Bike Power Clean Swim

Pi Day

Strength 4×5 Power Cleans – touch and go (no pausing between reps), climbing in...

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Open 17.3
Snatch Butterfly Pull-Ups

Open 17.3

Strength 3 Snatches @ 80% WOD *Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6...

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Girl Scout
Row Run Bike Swim L-Sit

Girl Scout

Strength 5 L-Sits, max hold WOD 45min cardio session (bike/run/row/swim)

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Whitten
Box Jump Run Push Press Burpee Kettlebell Swing Wall Balls

Whitten

Strength 5×5 Push Press @ 80% of your 1 RM WOD 5 rounds for time: 22 Kettlebell Swings,...

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Panic
Front Squat Push Press Double-Unders Snatch Deadlift

Panic

Strength Snatch 3-3-3-2-2-1-1-1 Work up to 1 rep Max WOD 10 min AMRAP: 10 Push Press 95/65 50...

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Row Away
Row Run Bike Back Squat

Row Away

Thursday Strength 5 x 5 Back Squat @ 80% of your 1 RM WOD 12 Min Time Cap For Time: 2000m Row *Run/Bike...

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Luise
Thrusters Toes-to-Bar Ball Slam

Luise

Strength 3-3-2-2-1-1 Thrusters, climbing in weight WOD 3 Rounds for time: 20 Toes-to-Bar 15...

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Call Me Later
Run Burpee Power Clean Wall Balls

Call Me Later

Strength 3-3-3-3-3 Power Cleans, climbing in weight WOD 8 Minutes AMRAP: Run 800m 25 Burpees Max...

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Open 17.2
Power Clean Toes-to-Bar Muscle Up Walking Lunge Strict Pull-Up

Open 17.2

Strength 5×5 Strict Pull-Ups WOD 12 min. AMRAP: 2 rounds of: 50-ft.Weighted Walking Lunge 50/35 16...

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Wonderland
Row Run Bike Squat Clean Swim

Wonderland

Strength Squat Cleans 15min with empty bar, working on technique WOD 30-40 min recovery pace...

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Experiment
Row Run Strict Press

Experiment

Strength 3-3-3-3-3-3 Strict Press, climbing in weight WOD 2 sounds For Distance: 10 Min Row *...

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Black Hole
Row Run Power Clean Wall Balls Squat Snatch Bar Muscle Up

Black Hole

Strength 2-2-2-2-2 Squat Snatch @ 80% of 1RM WOD 14 minutes AMRAP: 60-cal Row 50 Toes-to-Bar 40...

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Albuquerque
Row Run Burpee Kettlebell Swing Toes-to-Bar Air Squat

Albuquerque

Strength 4×6-8 Bench Press, climbing in weight WOD For time: 500m Row 40 Air Squats 30...

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Spring Day
Row Run Bike Double-Unders Power Clean Split Jerk Squat Clean Push Jerk Swim Calorie Air Assault Calorie Bike

Spring Day

Strength Clean and Jerk, find your 1RM 3-3-3-2-2-1-1-1 WOD For Time: 40 Cal Row (Run/Bike/Swim...

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Polar Bear
Double-Unders Thrusters Back Squat

Polar Bear

Strength Back Squat, for total weight Warm Up 8-6 reps Working Sets 4-4-4-4 WOD 10 Minutes...

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Open 17.1
Burpee Box Jump Dumbbell Snatches

Open 17.1

Strength Dumbbell Snatch *Work up to heavy triple (touch and go) WOD Time cap: 20 minutes For...

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Fairy Tale
Row Run Bike Swim Calorie Bike Kipping Handstand Push-Up

Fairy Tale

Strength 5×5 Handstand Push-Ups WOD 30-45 min Bike, Run, Row or Swim, slow recovery p...

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Skyscraper
Toes-to-Bar Wall Balls Broad Jump Ball Slam

Skyscraper

Strength For Time: 50 Toes-to-Bar WOD Complete one time: 3 min max Wall Balls – rest...

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Dumbbell Fun
Double-Unders Power Snatch Overhead Squat Dumbbell Snatches

Dumbbell Fun

Strength Warm up and work up in weight: Power Snatch Dumbbell Snatch 2 Overhead Squats –...

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Fight or Flight
Row Burpee Deadlift Burpees Over Rower

Fight or Flight

Strength 5 x 5 Deadlifts, climbing in weight WOD 10 Min AMRAP, Partner WOD Do each movement...

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Hump Day
Push-Up Air Squat Walking Lunge Bear Crawl Wall Climb Crab Crawl L-Sit

Hump Day

Strength 5×4  Back Squat, climbing in weight WOD 25 min AMRAP: Row 500m 20 Air Squat 20...

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Jane
Push Press Kettlebell Swing Toes-to-Bar

Jane

Strength 4×8 Push Press, climbing in weight WOD 5 Rounds for time: 15 Toes-to-Bar 15 Kettlebell...

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Cherry Pie
Power Snatch Bar Muscle Up Kipping Pull-Ups

Cherry Pie

Strength 3-3-3-3-3 Power Snatch, climbing in weight WOD 7 minutes AMRAP: 10 Power Snatches...

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Low Power Mode
Run

Low Power Mode

45 min, recovery pace: Any cardio exercise Or just rest!:)

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Death By Burpees
Burpee Back Squat

Death By Burpees

Strength 4×4 Back Squat @80% of 1RM WOD EMOM (Every Minute On the Minute): Burpees *Start...

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Just Make It
Box Jump Double-Unders Burpee Power Clean Toes-to-Bar Squat Clean Snatch Wall Balls Push Jerk Bar Muscle Up Kipping Pull-Ups

Just Make It

Strength Work up to 85% of best Squat Clean Then 4×1 at 85% *Rest as needed WOD For Time: 50...

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Brooklyn Nine-Nine
Burpee Deadlift Kipping Pull-Ups

Brooklyn Nine-Nine

Strength 5×5 Deadlift @ 80% of 1RM WOD 9 Min AMRAP: 9 Kipping Pull-Ups 9 Burpees 9 Deadlifts,...

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Freestyle
Run Swim Calorie Bike L-Sit

Freestyle

Strength L-Sit – Accumulate 4 mins (take breaks as needed but hold for 4 min total) WOD Pick...

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Be My Valentine!
Double-Unders Overhead Squat

Be My Valentine!

Strength 3-3-3-3 Overhead Squat, climbing in weight WOD 12 Minutes Time Cap 4 Rounds For Time: 15...

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Keep It Up
Box Jump Push Press Toes-to-Bar Snatch

Keep It Up

Strength Work up to 85% of your best snatch and hit 4 singles. – Rest as needed between...

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Shutdown
Bike Calorie Air Assault

Shutdown

Strength Stretch out! WOD 45min Bike 75% effort

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Make a Friend
Row Run Bike Burpee Back Squat

Make a Friend

Strength Back Squat 5×5 WOD 15min AMRAP: 400M Run (Row or Bike if Winter is in full swing) 20...

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Misery
Power Clean Split Jerk Clean and Jerk Squat Clean Push Jerk Kipping Pull-Ups

Misery

Strength 3-3-2-2-1-1 Squat Clean WOD 9 Min AMRAP Do each movement below 3 times then move on...

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Shoot And Run
Row Push Press Toes-to-Bar Wall Balls

Shoot And Run

Strength 5×5 Push Press – 2-3 warm up sets, climbing in weight WOD AMRAP: 3 min...

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All-Inclusive
Row Push-Up Sit-Up Kettlebell Swing Air Squat L-Sit

All-Inclusive

Strength Warm up with Leg Raises and Sit Ups, then: 2-3 L-Sits WOD 20 Min AMRAP: 10 Push-Ups 20...

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Rusty
Row Run Calorie Bike Dips

Rusty

Strength 5-4-3-2-1 Dips WOD For Time: 500m Row -rest 90 seconds 500m Row *The rows are at 100%...

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Overload
Front Squat Push Press Pistol Kipping Handstand Push-Up

Overload

Strength 8-8-8-8 Front Squat – Perform 1-2 Warm Up Sets, climbing in weight WOD 3 Rounds...

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Roller Coaster
Row Walking Lunge Calorie Bike

Roller Coaster

Strength 5×5 walking lunges WOD 45min, recovery pace: Run/Row/Bike/Elliptical

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Agent Carrie
Hang Squat Snatch Push-Up Power Clean Wall Balls

Agent Carrie

Strength Hang Snatch @50% WOD 100 Wall Balls 20/14 100 Push-Ups 50 Power Cleans 135/95

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Friday Night
Front Squat Burpee Squat Clean Hang Power Clean

Friday Night

Strength 18 Minutes to work up to a heavy set in the following: 1 Hang Power Clean 1 Squat...

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Night’s Watch
Run Hang Squat Snatch Overhead Squat

Night’s Watch

Strength 1 Hang Snatch 2 Overhead Squats – 15 Minutes to work up to a challenging weight...

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Hurry Up
Row Double-Unders Burpee Turkish Get Up Calorie Air Assault

Hurry Up

Strength Turkish Get Ups – Max weight completed in each hand WOD 20 min EMOM (Every Minute...

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Sundowner
Toes-to-Bar Deadlift

Sundowner

Strength Deadlift 8-8-8-8-8 – Climbing in weight each set to max effort 8 reps WOD 7...

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Eclipse
Thrusters Burpee Over The Bar Toes-to-Bar

Eclipse

Strength 3-3-2-2-1-1 Thrusters, climbing in weight – Focus on keeping your elbows up,...

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Amelie
Row Run Swim Calorie Air Assault

Amelie

Recovery Pace: 45 min Run/Row/Bike/Swim

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Now Or Never
Burpee Sit-Up Wall Balls Bench Press

Now Or Never

Strength Bench press 5×5 (80% of 1 RM) WOD 10-9-8-7-6-5-4-3-2-1 Wallballs Burpees Sit...

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Rock The Boat
Row Deadlift

Rock The Boat

Strength 5×5 Deadlifts (80% of 1RM) WOD 12 Minutes Time Cap 2000m Row

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Barbell Knockdown
Push Press Burpee Over The Bar Hang Squat Clean Squat Clean Push Jerk Air Squat Strict Press

Barbell Knockdown

Strength For Total Weight Moved: Overhead Complex 3 Push Press 2 Push Jerks – Complete...

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Atlantis
Push Press Wall Balls Kipping Pull-Ups

Atlantis

Strength 5X5 Push Press, building in weight WOD 7 Rounds For Time: 10 Wall Balls 20/14 10 Kipping...

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Abandoned Galaxy
Front Squat Double-Unders Back Squat Bar Muscle Up Kipping Handstand Push-Up

Abandoned Galaxy

Strength 4×5 Back Squat WOD 15 minutes AMRAP: 5 Muscle-Ups 10 Front Squats, 95/65 15 Kipping...

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Back It Up
Box Jump Row Front Squat Burpee Thrusters Kettlebell Swing Snatch

Back It Up

Strength Front Squat 2 x [email protected]% 2 x [email protected]% 2 x [email protected]% WOD For Time: 30 Calorie Row 20 Kettlebell...

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Gravity
Front Squat Burpee Overhead Squat Push Jerk Sumo Deadlift High Pulls Bar Muscle Up Kipping Pull-Ups Ring Muscle Ups Sumo Deadlift High Pull Barbell Sumo Deadlift High Pull Kettlebell

Gravity

Skill Every Minute for 12 Minutes complete: 4 Ring Muscle Ups Or 4 Bar Muscle Ups Or 8 Pull-Ups WOD For...

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Thrust Me
Hang Squat Snatch Thrusters Calorie Air Assault

Thrust Me

Strength Every 2 Minutes for 18 Minutes complete: 1 Hang Squat Snatch WOD 12-9-6 Thrusters...

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Double Trouble
Wall Balls GHD Sit-Up Push Jerk Air Squat Strict Pull-Up

Double Trouble

Strength 5×3 Push Jerk, heaviest possible WOD 2 Rounds For Time: 25 GHD sit-ups 25 Wall...

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Explosion
Thrusters Power Clean Split Jerk Clean and Jerk Squat Clean Snatch Push Jerk Kipping Handstand Push-Up

Explosion

Strength 7×1 Snatch 7×1 Clean and Jerk – work up to a heavy set for both WOD 15...

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Chaos Theory
Box Jump Overhead Squat Deadlift Muscle Up Bar Muscle Up

Chaos Theory

Strength Deadlift 2 x 5 @ 75% 2 x 4 @ 80% 2 x 3 @ 85% 2 x 2 @ 90% WOD 3 Rounds for Time: 15...

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Jess
Row Run Front Squat Push-Up Kipping Pull-Ups

Jess

Strength In 15 minutes: Every 90 seconds complete 3 Front Squats – Add weight each increment...

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Winterfell
Row Double-Unders Sit-Up Toes-to-Bar Wall Balls GHD Sit-Up Kipping Handstand Push-Up

Winterfell

Strength 8 Rounds Each 20 seconds of work, 10 seconds of rest of the following: Sit-Up Toes-to-Bar GHD...

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Take It Easy
Burpee Thrusters Power Snatch Back Squat Kipping Pull-Ups

Take It Easy

Strength Back Squat 2 x 6 @ 75% 2 x 4 @ 85% 2 x 3 @ 90% WOD For Time Do each movement below...

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Survival Game
Run Push-Up Double-Unders Sit-Up Kettlebell Swing Kipping Handstand Push-Up Strict Handstand Push-Up

Survival Game

Strength For Time: 50 Strict or Kipping Handstand Push-Ups WOD 800m Run 50 Double-Unders 50...

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Friday the 13th
Box Jump Toes-to-Bar Snatch

Friday the 13th

Strength In 20 minutes: Work up to a difficult 3 rep max of your Snatch Balance from the squat...

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Blade Runner
Run Burpee Toes-to-Bar Muscle Up Bar Muscle Up

Blade Runner

Strength 50 Reps of Strict Toes-To-Bar WOD 20 min AMRAP: 400m Run 20 Burpees 5 Muscle-Ups

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Back To Black
Front Squat Power Clean Wall Balls

Back To Black

Strength 5×3 Front Squats, heaviest possible WOD For Time: 20 Front Squats 135/95 lbs 20...

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Jamaica
Box Jump Double-Unders Burpee Sit-Up Deadlift Push Jerk

Jamaica

Strength 5×3 Push Jerk, heaviest possible WOD For Time: 15 Deadlifts 110/75 lbs 15 Box...

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Deadpool
Double-Unders Burpee Pull-Up Ring Dip Strict Pull-Up Kipping Pull-Ups Kipping Ring Dips

Deadpool

Strength Do each movement below 1 time then move on to 2 times etc…until you do each movement...

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Vampire Bill
Row Run Deadlift Handstand Push-Up Kipping Handstand Push-Up

Vampire Bill

Strength 3×5 Deadlift, building in weight WOD 20 min AMRAP: 500m Run 500m Row 10 Kipping...

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Lafayette
Box Jump Knees-to-Elbows Double-Unders Pull-Up Hang Squat Clean Wall Balls Walking Lunge Dumbbell Hang Squat Clean Kipping Pull-Ups

Lafayette

For Time: 20 Pull-Ups 20 Double-Unders 20 Knees-to-Elbows 20 Dumbbell Hang Squat Cleans 35/25...

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Tremendous
Box Jump Run Pull-Up Toes-to-Bar Kipping Pull-Ups

Tremendous

Strength Back Squat 2 x 6 @ 75% 2 x 4 @ 85% 2 x 3 @ 90% WOD 20 min AMRAP of: 30 Pull-Ups 10...

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Black Jack
Box Jump Row Front Squat Push Press Pull-Up Kipping Pull-Ups

Black Jack

Strength 5×5 Front Squat WOD 3 Rounds For Time: 15 Box jumps 15 Push Press 95/75 15 Pull-Ups 500m...

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Louisiana
Run Burpee Power Snatch Muscle Up Burpee Pull-Up Bar Muscle Up

Louisiana

Strength Back Squat 2 x 8 @ 70% 2 x 6 @ 75% 2 x 4 @ 80% 2 x 2 @ 85% WOD 5 Rounds For Time: 5...

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Time To Begin
Run Sit-Up Push Jerk Squat Snatch Kipping Handstand Push-Up

Time To Begin

Strength 5×3 Push Jerk, heaviest possible WOD 3 Rounds For Time: 5 Sit-Ups 10 Squat Snatch...

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Superpower
Row Run Burpee Power Snatch

Superpower

Strength Every 2 Minutes for 18 minutes complete: 2 Power Snatches – Add weight each...

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Resolution
Box Jump Knees-to-Elbows Overhead Squat Squat Hang Clean Ring Dip Strict Pull-Up Kipping Ring Dips

Resolution

Strength Do each movement below 1 time then move on to 2 times etc…until you do each movement...

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Home Stretch
Front Squat Overhead Squat Push Jerk Back Squat

Home Stretch

Strength 5×3 Back Squat, climbing in weight WOD For time: 17 Thrusters 135/95 18 Front...

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Tatooine
Box Jump Double-Unders Kettlebell Swing Deadlift

Tatooine

Strength 3×5 Deadlift, heaviest possible WOD 15 min AMRAP of: 10 Double-Unders 10 Kettlebell...

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Euphoria
Clean Overhead Squat Handstand Push-Up Kipping Handstand Push-Up

Euphoria

Strength Every 3 minutes for 24 minutes complete: 4 Overhead Squats from the rack – Add...

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Download
Double-Unders Burpee Kettlebell Swing Squat Snatch

Download

Strength For Load Every 2 Minutes for 18 Minutes complete: 1 Squat Snatch WOD 20 min AMRAP:...

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Gizmo
Box Jump Power Snatch Back Squat Kipping Pull-Ups

Gizmo

Strength 5×5 Back Squat WOD 3 Rounds for Time: 4 Kipping Pull-Ups 8 Power Snatch, 115/75 12...

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Home Alone
Row Burpee Kettlebell Swing Handstand Push-Up Squat Snatch Kipping Handstand Push-Up

Home Alone

Strength 10 Minute EMOM (Every Minute On A Minute): Minute 1: 5-10 Handstand Push-Ups Minute...

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Jingle All The Way
Walk Hike

Jingle All The Way

Enjoy a 60-minute walk or hike!

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Bad Santa
Double-Unders Toes-to-Bar Deadlift Push Jerk

Bad Santa

Strenght 3×5 Deadlift, building in weight WOD 5 Minutes AMRAP of: 11 Push Jerks 135/95 50...

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Rudolph
Front Squat Burpee Handstand Push-Up Back Squat Kipping Handstand Push-Up

Rudolph

3 Minutes AMRAP: 10 Front Squats 115/75 10 Burpees – rest 3 minutes 3 Minutes AMRAP: 10...

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Test Drive
Double-Unders Power Clean Back Squat

Test Drive

Back Squat 2 x 6 @ 75% 2 x 4 @ 85% 2 x 3 @ 90% WOD 3 rounds for time: 10 Power Cleans 155/105 50...

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Force Of Nature
Box Jump Kettlebell Swing Chest-To-Bar Pull-Ups Kipping Pull-Ups

Force Of Nature

Strength Every Minute for 12 Minutes complete: 8 Pull-Ups WOD 5 Minutes AMRAP: 10 Chest to...

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Round Trip
Row Run Power Snatch Calorie Air Assault

Round Trip

Strength Every 2 Minutes for 18 minutes complete: 2 Power Snatches – Add weight each...

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Deadline
Run Front Squat Snatch Wall Balls

Deadline

Strength 5X5 Front Squat WOD For time: 500m Run 45 Wall Balls 500M Run 35 Snatches 75/55

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Charlie
Run Power Clean Squat Clean Muscle Up Handstand Push-Up Squat Snatch Bar Muscle Up Kipping Handstand Push-Up

Charlie

Strength Every 2 minutes for 20 minutes complete: 1 Power Clean 1 Squat Clean – Work...

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Breakdown
Front Squat Burpee Push Jerk Kipping Pull-Ups

Breakdown

Strength 5×3 Push Jerk, heaviest possible WOD 3 Rounds For Time: 14 Front Squats 165/105 10...

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Polar Express
Double-Unders Thrusters Sit-Up Ring Dip Strict Pull-Up Rower Kipping Ring Dips

Polar Express

Strength Do each movement below 1 time then move on to 2 times etc…until you do each movement...

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Cheer Up
Push-Up Power Clean Back Squat Air Squat

Cheer Up

Strength Back Squat 2 x 8 @ 70% 2 x 6 @ 75% 2 x 4 @ 80% 2 x 2 @ 85% WOD 5 Rounds For Time: 3...

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Ocean’s Twelve
Box Jump Pull-Up Chest-To-Bar Pull-Ups Handstand Push-Up Kipping Handstand Push-Up Kipping Pull-Ups

Ocean’s Twelve

Strength Pull-Up EMOM Every Minute for 12 Minutes complete: 10 Pull-Ups WOD 12 Minutes AMRAP: 12...

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Hoth
Double-Unders Thrusters Deadlift Push Jerk

Hoth

Strength 5×3 Push Jerk, heaviest possible WOD 3 Rounds for Time: 20 Thrusters, 95/65 10...

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Thunderbird
Box Jump Pull-Up Toes-to-Bar Wall Balls Back Squat Kipping Pull-Ups

Thunderbird

Strength 4×5 Back Squat WOD 4 Rounds For Time: 20 Wallballs 20/14 10 Toes-to-Bar 20 Pull-ups 10...

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The Grinch
Row Run Burpee Sit-Up Wall Balls Overhead Walking Lunge Pistol Kipping Handstand Push-Up

The Grinch

Strength 50 Kipping Handstand Push-Ups WOD For Time: 10 Pistols 30 Wall Balls 20/14 50 Kettlebell...

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Games Open 13.1
Burpee Snatch

Games Open 13.1

Strength Every 2 minutes for 20 minutes complete: 1 Full Snatch 1 High Hang Snatch –...

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Hope You Know How To Double-Under
Double-Unders Pull-Up Kipping Handstand Push-Up Kipping Pull-Ups Ring Muscle Ups

Hope You Know How To Double-Under

Skill Every Minute for 12 Minutes complete: 4 Ring Muscle Ups Or 4 Bar Muscle-Ups Or 8 Pull-Ups WOD 18...

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It’s Only Half A Minute
Row Burpee Overhead Squat Toes-to-Bar

It’s Only Half A Minute

Strength Overhead Squat 2 x 6 65% 2 x 5 70% 2 x 4 75% 2 x 3 80% WOD 6 Rounds AMRAP of: 30 seconds...

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Hump Day
Box Jump Push Press Pull-Up Kettlebell Swing Overhead Walking Lunge Ball Slam Kipping Pull-Ups

Hump Day

25 Minute Time Cap For Time: 90 Ball Slams 40/25 80 Box Jumps 30/24 70 Overhead Walking Lunges...

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Long Live The Chief
Power Clean Pistol Kipping Handstand Push-Up

Long Live The Chief

Strength Find your Power Clean 1 Rep Max WOD AMRAP 5 cycles of 3 min each: 3 Power Cleans 155/115 6...

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Games Open 13.4
Power Clean Split Jerk Clean and Jerk Toes-to-Bar Squat Clean Push Jerk Squat Clean & Jerk

Games Open 13.4

Stength Every 2 Minutes for 18 minutes complete: 1 Squat Clean 1 Squat Clean & Jerk –...

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Back Squat
Back Squat Bench Press

Back Squat

Strength Bench Press 10 @ 45% of your 1 Rep Max 9 @ 50% of your 1 Rep Max 8 @ 55% of your 1...

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Games Open 13.3
Double-Unders Overhead Squat Wall Balls Muscle Up Bar Muscle Up

Games Open 13.3

Strength Overhead Squats 2 x 6 60% 2 x 5 65% 2 x 4 70% 2 x 3 75% WOD 12 Min AMRAP of: 150 Wall...

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Games Open 15.4
Power Clean Clean Split Jerk Clean and Jerk Squat Clean Push Jerk Handstand Push-Up Kipping Handstand Push-Up

Games Open 15.4

Strength Every 2 Minutes for 18 minutes complete: 2 Clean & Jerks – Add weight each...

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Blizzard
Box Jump Run Power Snatch Chest-To-Bar Pull-Ups Deadlift

Blizzard

Strength Deadlift 5×3 WOD 4 Rounds For Time: 10 Toes-to-Bar Pull-Ups 8 Box Jumps, 30/24 6...

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Tony Montana
Run Overhead Squat

Tony Montana

25 minutes time cap For Time: 25 Overhead Squats 135/95 Run 200m 20 Overhead Squats 135/95 Run...

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Hands Up
Double-Unders Chest-To-Bar Pull-Ups Snatch Back Squat

Hands Up

Strength Back Squat 2 x 6 @ 75% 2 x 4 @ 85% 2 x 3 @ 90% WOD 4 Rounds for time of: 100 Double-Unders 20...

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Games Open 11.1
Double-Unders Power Snatch

Games Open 11.1

Strength Every 2 Minutes for 18 minutes complete: 2 Power Snatches – Add weight each...

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Countdown
Hang Clean Overhead Squat Wall Balls Handstand Push-Up Kipping Handstand Push-Up

Countdown

Strength Every 3 minutes for 24 minutes complete: 4 Overhead Squats from the rack – Add...

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George of Jungle
Run Split Jerk Kettlebell Swing Toes-to-Bar

George of Jungle

Strength Every 2 minutes for 18 minutes complete: 2 Split Jerks from the rack – Add weight...

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Lock and Load
Box Jump Burpee Over The Bar Deadlift Sprint

Lock and Load

Strength 6 x 200m Sprints -1:30 Rest between sprints WOD 20 Minutes Time Cap For Time: 100...

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Row It
Row Front Squat Thrusters

Row It

Strength In 15 minutes: Every 90 seconds complete 3 Front Squats – Add weight each increment...

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Acclimate
Box Jump Double-Unders Kettlebell Swing Snatch

Acclimate

Strength In 20 minutes: Every 2 Minutes complete 2 Full Snatches Add weight each increment...

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I’m Cheesing My Brains Off
Row Double-Unders Burpee Toes-to-Bar Air Squat

I’m Cheesing My Brains Off

Cardio 30 sec of work, 2 min of rest, 8 rounds: Row at 100% effort – 5 min rest WOD For...

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Fran On The Ground
Burpee Pull-Up Bar Muscle Up Squat Clean Thrusters Kipping Pull-Ups Ring Muscle Ups

Fran On The Ground

Skill Every Minute for 12 Minutes complete: 4 Ring Muscle Ups Or 4 Bar Muscle Ups Or 8 Pull-Ups WOD 30...

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Pyramid
Deadlift Back Squat Floor Press

Pyramid

In 40 Minutes complete: Floor Press Back Squat DeadLift Score = total weight for 8, 4, 2 reps...

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Apocalypse Now
Box Jump Kettlebell Swing Handstand Push-Up Ring Push Up Pistol Kipping Handstand Push-Up box-dip

Apocalypse Now

Skill Do each movement below 10 times then move on to 9 times etc…until you do each movement...

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1 Part Water 2 Parts Whiskey
Row Run Burpee Kettlebell Swing Ball Slam Goblet Squat

1 Part Water 2 Parts Whiskey

10 min AMRAP of: 150m Row 10 Goblet Squats 53/35 10 Ball Slams 30/20 8 Minutes Rest, then 10...

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Games Open 14.4
Row Power Clean Clean Calorie Row Toes-to-Bar Squat Clean Wall Balls Muscle Up Bar Muscle Up

Games Open 14.4

14 Min AMRAP of: 60 Calorie Row 50 Toes-to-Bar 40 Wall Balls 30 Cleans 135/95 20 Muscle-Up...

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Fat Frank
Front Squat Push-Up Sit-Up Air Squat Kipping Pull-Ups

Fat Frank

Strength In 20 minutes: Work up to a heavy 7 rep max Front Squat WOD Do in any order you like: 50...

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Unbroken DT
Shoulder To Overhead Hang Clean Push Press Split Jerk Hang Squat Clean Deadlift Push Jerk

Unbroken DT

Strength In 20 minutes: Work up to a difficult 1 rep max of your Hang Squat Clean WOD 8 minutes...

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Down With The Get Down
Pull-Up Box Jump Over Wall Balls Ring Dip Strict Pull-Up Kipping Pull-Ups Kipping Ring Dips Strict Ring Dips Goblet Squat Medicine Ball Carry

Down With The Get Down

For Time: 30 Goblet Squats 70/53 20 Ring Dips 30 Wall Balls 20 Pull-Ups 30 Box Jump Overs 24/20 300m...

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Knockout
Double-Unders Sit-Up Toes-to-Bar Back Squat Ball Slam

Knockout

Strength 5×5 Back Squat WOD 20 Minutes AMRAP of: Sit-Ups Toes-to-Bar Ball Slams 30/20 3-6-9-12-15-18-21...

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Double Jeopardy
Toes-to-Bar Snatch

Double Jeopardy

Strength In 20 minutes: Work up to a difficult 3 rep max of your Snatch Balance from the squat...

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Shake It Off
Run Double-Unders Sit-Up Toes-to-Bar GHD Sit-Up V-Up

Shake It Off

Strength Tabata Core 8 Rounds Each 20 seconds of work, 10 seconds of rest of the following: Sit-Up Toes-to-Bar V-Up GHD...

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Burn
Box Jump Row Pull-Up Calorie Row Chest-To-Bar Pull-Ups Handstand Push-Up Strict Pull-Up Kipping Handstand Push-Up Kipping Pull-Ups Strict Handstand Push-Up

Burn

Strength Pull-Up EMOM: Every Minute complete 10 Pull Ups for 12 Minutes WOD 7 Rounds For Time...

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3×3
Burpee Box Jump Pull-Up Kettlebell Swing Wall Balls Strict Pull-Up Kipping Pull-Ups

3×3

Strength Pull-Up EMOM: Every Minute complete 10 Pull-Ups for 12 Minutes WOD AMRAP (as many...

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Black Betty
Row Run Burpee Kettlebell Swing Wall Balls Overhead Walking Lunge atomic-sit-up

Black Betty

35 Minutes Time Cap 2 Rounds For Time: 50 Wallballs 20/14 50 Atomic Sit-Ups 50 Kettlebell Swings...

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Going Up?
Push-Up Burpee Calorie Row Deadlift Ball Slam

Going Up?

Strength Deadlift EMOM (Every Minute On The Minute) – 16 Minutes: 4 Reps @ 70% EMOM for...

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13.1 “The Remix”
Thrusters Pull-Up Wall Balls Kipping Pull-Ups

13.1 “The Remix”

Strength Every 2 Minutes for 20 Minutes complete: 3 Thrusters from the Floor -Add weight every...

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Snatch Assualt
Bike Hang Squat Snatch Back Squat Hang Split Snatch

Snatch Assualt

Strength Back Squat 2 x 8 @ 70% 2 x 6 @ 75% 2 x 4 @ 80% 2 x 2 @ 85% WOD 3 Rounds For Reps,...

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Frenchie
Push Press Double-Unders Chest-To-Bar Pull-Ups Kipping Handstand Push-Up Strict Handstand Push-Up

Frenchie

Strength For Time: 50 Strict or Kipping Handstand Push-Ups WOD 14 min AMRAP of: 30 Push Press
...

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Light Weight
Run Power Clean Squat Clean Wall Balls Hang Squat

Light Weight

Strength Every 2 Minutes for 18 Minutes complete: 1 Power Clean 1 High Hang Squat -Add weight...

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John Thurgood
Run Push-Up Sit-Up Kettlebell Swing Goblet Squat

John Thurgood

For Time: 30 Minutes Time Cap 800m Run 50 Goblet Squats 50 Kettlebell Swings 1600m Run 50 Push-Ups 50...

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A WOD Has No Name
Box Jump Power Snatch Handstand Push-Up Kipping Handstand Push-Up

A WOD Has No Name

4 Rounds For Time: 5 Deficit Handstand Push-Ups (pick a challenging deficit) 10 Power Snatch,...

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Forrest Gump
Run Push Press Deadlift Back Squat

Forrest Gump

Strength Back Squat 2×8 @ 65% 2×10 @ 70% WOD In 5min run 800M then complete as many...

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Twas The Night Before Halloween
Double-Unders Burpee Kettlebell Swing

Twas The Night Before Halloween

Partner WOD 15 Minute AMRAP of: 10 KB Swings 53/35 20 Burpees 30 Double Unders

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Games 13.4
Front Squat Power Clean Split Jerk Clean and Jerk Toes-to-Bar Squat Clean Push Jerk

Games 13.4

Strength Every 2 Minutes for 20 Minutes work up to a heavy complex from the weight rack or...

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Going Cross Eyed
Box Jump Front Squat Push Press Burpee Kettlebell Swing Squat Clean

Going Cross Eyed

Strength Front Squat 2×6 @ 65% 2×4 @ 70% 2×3 @75% 2×3 @ 80% WOD 30 Min...

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This One Is For The Ladies
Run Front Squat Burpee Thrusters Power Clean Burpee Over The Bar

This One Is For The Ladies

15 Minute Time Cap 15 Min As Many Rounds As Possible (AMRAP) of: 5 Thrusters
 135/95 5 Burpees...

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Games Open 13.3
Double-Unders Wall Balls Muscle Up Squat Snatch Bar Muscle Up

Games Open 13.3

Strength For Load Every 2 Minutes for 18 Minutes complete: 1 Squat Snatch WOD 12 Min As Many...

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Apollo
Run Power Clean Power Snatch GHD Sit-Up

Apollo

Apollo 20 Min Time Cap: 400m Run 15 Power Snatch 50 GHD SitUps 15 Power Snatch 600m Run 15...

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Explosivo
Double-Unders Burpee Box Jump Kettlebell Swing Squat Clean

Explosivo

Strength For Load Every 2 Minutes for 20 Minutes: 2 Squat Cleans -work up to a heavy complex WOD 15...

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10-5 Good Buddy
Push-Up Double-Unders Burpee Toes-to-Bar Wall Balls Bar Muscle Up

10-5 Good Buddy

As Many Rounds As Possible in 6 min (Alternating): 5 Burpees 10 Toes-to-Bar -3 min Rest As...

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Bacon Lettuce Tomato
Burpee Thrusters GHD Sit-Up Overhead Walking Lunge

Bacon Lettuce Tomato

Strength For Time: 100 GHD Situps WOD 13 min As Many Rounds As Possible (AMRAP) of: 10 Burpees 10...

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Row Race Modeling
Row Front Squat

Row Race Modeling

Strength Front Squat 3 x 4 75% 3 x 3 80% 2 x 3 85% 3 x 2 90% WOD Row 500m @ 95% Intensity –...

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Breakfast at Tiffany’s
Box Jump Run Pull-Up Squat Clean Snatch Wall Balls Kettlebell Snatch Kipping Pull-Ups

Breakfast at Tiffany’s

30 min time cap 4 Rounds: Run 400m 15 Box Jumps 24/20 12 Wall Balls 9 Pull-Ups 6 Alternating...

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Solid Nickel
Run Front Squat Kettlebell Swing Ball Slam Burpee Muscle-Up

Solid Nickel

Strength Front Squat 2 x 6 70% 2 x 4 75% 2 x 3 80% 2 x 3 85% WOD 30 min time cap: 5 Burpee...

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Chump Change
Box Jump Run Burpee Toes-to-Bar Wall Balls Calorie Bike

Chump Change

Strength 50 Reps of Strict Toes To Bar WOD 4 min As Many Rounds As Possible (AMRAP) of: Bike...

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Three’s A Crowd
Deadlift Back Squat Floor Press

Three’s A Crowd

Find 3 Rep Max, do in any order you like: Backsquat Floor Press Deadlift Score = total weight...

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Burp & Twerk
Run Hang Squat Snatch Burpee Power Snatch Snatch Wall Balls

Burp & Twerk

Strength Every 2 Minutes for 18 Minutes: Complete one complex in 2 minutes 1 Power Snatch 1...

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Grace
Power Clean Split Jerk Clean and Jerk Squat Clean Push Jerk

Grace

Strength SPLIT JERK 2 x 4 60% 2 x 3 65% 4 x 2 70% WOD 30 reps for time: Clean & Jerk 135/95 *...

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Swab The Decks
Row Run Bike Front Squat Power Clean

Swab The Decks

Strength Front Squat: 2 x 8 65% 2 x 5 70% 2 x 4 75% WOD In 6 min: 1000m Row Max reps Floor...

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Redrah-Irt
Row Run Burpee

Redrah-Irt

For Time: 500m Row / 50 Burpees / 500m Run 400m Row / 40 Burpees / 400m Run 300m Row / 30 Burpees...

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Jimnasty
Toes-to-Bar Deadlift Handstand Push-Up Bar Muscle Up Ring Dip Kipping Ring Dips Strict Handstand Push-Up

Jimnasty

Strength Deadlift 2 x 5 @ 75% 2 x 4 @ 80% 2 x 3 @ 85% 2 x 2 @ 90% WOD Do in any order you like: 30...

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Filthy 50
Box Jump Knees-to-Elbows Double-Unders Burpee Wall Balls Back Extension Walking Lunge Jumping Pull-Up

Filthy 50

For Time: 50 Box Jumps 24/20 50 Jumping Pull-Ups 50 Kettlebell 36 Walking Lunge 50 steps 50...

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Diane
Deadlift Handstand Push-Up Kipping Handstand Push-Up

Diane

STRENGTH Deadlift 2 x 6 @ 65% 2 x 5 @ 70% 2 x 4 @ 75% WOD 21-15-9 Deadlift 225/155 Handstand...

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E.T. Phone Home
Row Ring Dip Strict Pull-Up Calorie Air Assault Ball Slam Kipping Ring Dips

E.T. Phone Home

STRENGTH Do each movement below 1 time then move on to 2 times etc…until you do each movement...

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Houston…We have a Problem
Front Squat Push Press Push-Up Sit-Up Deadlift Ball Slam

Houston…We have a Problem

Do each movement below 1 time then move on to 2 times etc…until you do each movement below...

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House of Pain
Box Jump Burpee Handstand Walk Handstand

House of Pain

Skill Handstand Walks Complete 20 x 20ft for time Don’t rush try to hit each 20 feet increment...

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Wilkins
Push Press Double-Unders Split Jerk Front Rack Lunge

Wilkins

Strength Split Jerk In 20 minutes… Work up to a difficult 3 rep max of your Split Jerk...

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Corporate Ladder
Run Push-Up Pull-Up Kipping Pull-Ups

Corporate Ladder

As Many Rounds As Possible (AMRAP) in 15 minutes: Push-Ups Run* Stays the same* (100m) Pull-ups –...

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Copy Cat
Run Burpee Triplet Power Snatch Overhead Squat Burpee Over The Bar

Copy Cat

For Time: 4 Rounds Triplet 800m Run 3 Rounds Triplet 400m Run 2 Round Triplet 200m Run Triplet...

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Hellraiser
Burpee Thrusters Pull-Up Power Clean Clean Kipping Pull-Ups

Hellraiser

Strength Every 2 Minutes for 20 Minutes complete: 1 Power Clean 1 Clean – Work up to...

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Vienna
Box Jump Push-Up Double-Unders Burpee Box Jump Burpee

Vienna

10 Rounds for Time: 10 Pushups 15 DU
 ( Must Be Unbroken) 4 Burpees 3 Burpee Box Jump Overs...

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Talk To Me
Row Pull-Up Power Clean Split Jerk Clean and Jerk Sit-Up Calorie Row Squat Clean Push Jerk Kipping Pull-Ups

Talk To Me

For Time: Do each movement below 1 time then move on to 2 times etc…until you do each...

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Sever
Run Front Squat Burpee Kettlebell Swing Toes-to-Bar Chest-To-Bar Pull-Ups Hang Squat Clean

Sever

For Time: 20 KB Swings, 70/53# 20 Toes to Bar 20 Front Squats, 115/75 1 Mile Run 20 Chest to...

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Brawl Out
Box Jump Power Clean Split Jerk Clean and Jerk Box Jump Over Squat Clean Push Jerk

Brawl Out

3 Rounds for Time: 10 Clean and Jerks, 135/95 15 Box Jump Overs, 24/20   * Clean &...

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Cameron
Row Double-Unders Calorie Air Assault

Cameron

20 minute amrap: 500M Row 50 Double Unders 20 Calorie Bike

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Sledgehammer
Squat Clean

Sledgehammer

30 Squat Cleans for Time, 205/135  

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Everlong
Run Snatch Wall Balls

Everlong

For time: 30 Snatches, 75/55 400M Run 60 WB 400M Run 30 Snatches, 75/55

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Row It
Row

Row It

10 Rounds: Row 500M – rest exactly 2 minutes between rounds

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Twenty-Five
Front Squat Shoulder To Overhead Pull-Up Kettlebell Swing Wall Balls GHD Sit-Up Kipping Pull-Ups

Twenty-Five

For Time: 25 Wallballs, 20/14# 25 KB swings, 70/53# 25 Front Squats, 95/65# 25 GHD sit-ups 25...

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Power Through
Double-Unders Power Clean

Power Through

3 rounds for time: 10 Power Cleans, 155/105 50 Double Unders

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Siri
Box Jump Run

Siri

5 rounds for time: 400M Run 15 Box Jumps, 24/20″

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Gameday
Burpee Burpee Over The Bar Toes-to-Bar Deadlift

Gameday

5 rounds for time: 5 Deadlifts, 275/185 7 Toes to Bar 9 Burpees over Bar

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Travesty
Run Double-Unders Push Jerk

Travesty

20 Minute AMRAP: 400M Run 50 Double Unders 10 Push Jerks, 155/105

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Satan’s Whiskers
Front Squat Burpee Chest-To-Bar Pull-Ups

Satan’s Whiskers

3 Rounds for Time: 10 Chest to Bar Pullups 10 Front Squats, 165/105 10 Burpees

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Casino
Run Pull-Up Kettlebell Swing Kipping Pull-Ups

Casino

For Time: 800M Run 30 Pull-ups 30 KB Swings, 70/53# 800M Run 30 KB Swings, 70/53#+ 30 Pull-ups 800M...

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Sloth
Front Squat Push-Up Sit-Up Hand Release Push-Up

Sloth

5 Rounds for Time: 10 Front Squats, 155/105 15 Hand Release Push-ups 20 Sit-Ups

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Zombies, Run!
Row Run

Zombies, Run!

20 Minute AMRAP: 400M Run 500M Row

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Power Ranger
Overhead Squat Muscle Up Bar Muscle Up

Power Ranger

3 Rounds for Time: 5 Muscle Ups 15 Overhead Squats, 135/95#

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Online Challenge WOD 5
Box Jump Toes-to-Bar Box Jump Over Snatch Wall Balls Deadlift

Online Challenge WOD 5

For Time: 50 WallBalls, 20/14# 40 Deadlifts, 135/95# 30 Box Jump Overs, 24/20 20 Toes to Bar 10...

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Epiphany
Double-Unders Burpee Power Clean

Epiphany

5 Rounds for Total Time: 10 Power Cleans, 155/105 10 Burpees 50 Double Unders – rest...

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Instant Death
Box Jump Double-Unders Kettlebell Swing Toes-to-Bar Chest-To-Bar Pull-Ups Box Jump Over Push Jerk

Instant Death

5 Minute AMRAP: 10 Push Jerks, 135/95# 10 Toes to Bar 50 Double Unders – rest 10 minutes 5...

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Paperboy
Front Squat Burpee Power Clean

Paperboy

STRENGTH 5X5 Front Squats WOD 10 Power Cleans, 155/105 15 Burpees 10 Power Cleans, 185/115 15...

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Runway
Run

Runway

5 Rounds for Total Time: 200M Run – rest 1 minute 400M Run – rest 2 minutes

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Breaking Bad
Row GHD Sit-Up

Breaking Bad

20 Minute AMRAP: 500M Row 10 GHD

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Roadrunner
Run Deadlift

Roadrunner

3 Rounds for Time: 10 Deadlifts, 315/225 400M Run

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Online Challenge WOD 3/4
Front Squat Power Clean Clean Squat Clean Push Jerk Muscle Up Jerk Bar Muscle Up

Online Challenge WOD 3/4

With an 8 minute running clock: WOD 3 (part 1): 90 seconds max Muscle Ups WOD 4 (part 2): With...

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Chewbacca
Burpee Power Snatch

Chewbacca

5 Rounds for Time: 15 Power Snatch, 75/55 15 Burpees

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Dawnbreaker
Row Run

Dawnbreaker

For Time: 5K Run or Row at 60% pace

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Dirty Thirty
Box Jump Front Squat Pull-Up Kettlebell Swing Hang Squat Clean Box Jump Over Wall Balls GHD Sit-Up

Dirty Thirty

For Time: 30 WallBalls, 20/14 30 KB Swings, 70/53# 30 Front Squats, 95/65# 30 GHD Sit-ups 30...

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Scorpion
Power Clean Split Jerk Clean and Jerk Squat Clean Snatch Push Jerk

Scorpion

STRENGTH 5X1 Snatch 5×1 Clean & Jerk WOD 30 Clean and Jerks for time, 185/115 –...

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Wild Race
Run

Wild Race

6 Rounds: 400M Run -rest 2 minutes

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Online Challenge WOD 1
Front Squat Chest-To-Bar Pull-Ups Kipping Pull-Ups

Online Challenge WOD 1

6 Minute AMRAP: Ascending Ladder (3/3, 6/6, 9/9, etc) of: Front Squats, 135/95# Chest to Bar...

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Trashed
Row Front Squat Toes-to-Bar Push Jerk

Trashed

STRENGTH 5X2 Front Squats w/ 2 second pause WOD 3 Rounds for Time: 500M Row 15 Push Jerks,...

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Relax
Walk

Relax

Get out of the gym and enjoy a 60 minute walk or hike!

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Colossal
Run Pull-Up Kettlebell Swing Kipping Pull-Ups

Colossal

800M Run 30 KB Swings, 70/53# 400M Run 30 Pullups 400M Run 30 KB Swings, 70/53# 800M Run

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Narwhal
Front Squat Toes Through Rings Handstand Push-Up Back Squat Hang Power Clean Kipping Handstand Push-Up

Narwhal

3 Minute AMRAP: 10 Front Squats, 115/75 10 Handstand Push-ups – rest 3 minutes 3 Minute...

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Trio
Row Double-Unders Calorie Row

Trio

21 Minute EMOM: Minute 1: 1 Round of Cindy Minute 2: 15/12 Calorie Row Minute 3: 40 Double...

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Morph
Box Jump Power Snatch Toes-to-Bar Deadlift

Morph

STRENGTH 5X3 Deadlift WOD 5 Rounds for Total Time: 5 Power Snatch, 135/95 7 Box Jumps, 30/24 9...

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Online Challenge WOD1
Row Double-Unders Burpee Calorie Row Burpees Over Rower

Online Challenge WOD1

Online Challenge WOD 1 10 Minute AMRAP: 20 Calorie Row 10 Burpees over Rower (Facing Rower) 50...

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Abominable
Chest-To-Bar Pull-Ups Squat Clean Back Squat Kipping Pull-Ups

Abominable

STRENGTH 4×5 Back Squat WOD 15-12-9 Squat Clean, 135/95 Chest to Bar Pullup

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Air Force WOD
Front Squat Thrusters Overhead Squat Push Jerk Sumo Deadlift High Pulls Sumo Deadlift High Pull Barbell Sumo Deadlift High Pull Kettlebell

Air Force WOD

For Time: 20 Thrusters, 95/65 20 Sumo Deadlift High Pulls, 95/65 20 Push Jerks, 95/65 20 Overhead...

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Jumpman
Box Jump Power Snatch Muscle Up Handstand Push-Up Squat Snatch Bar Muscle Up Kipping Handstand Push-Up

Jumpman

STRENGTH 10 Minute EMOM: Minute 1: 5-10 Handstand Pushups Minute 2: 3 Squat Snatch WOD 3 Rounds...

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Valar Morghulis
Row Run Double-Unders

Valar Morghulis

20 Minute AMRAP: 500M Row 400M Run 50 Double Unders

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Paradise City
Thrusters Pull-Up Clean Hang Squat Clean Kipping Pull-Ups

Paradise City

STRENGTH 5 sets of: 1 Clean + 2 Hang Squat Cleans WOD 21-15-9 Thruster, 115/75 Pull Up

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Fixation
Row Kettlebell Swing Toes-to-Bar

Fixation

STRENGTH 5X5 Push Press, building in weight WOD 500M Row 25 KB Swings, 70/53# 500M Row 25 Toes...

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Tread Not
Front Squat Double-Unders Burpee Thrusters

Tread Not

STRENGTH 4X5 Front Squat w/ 2 second pause at bottom WOD 5 Rounds for Total Time: 10 Thrusters,...

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High Five
Run Jog

High Five

5 Minute Jog Easy Pace 5 Minute Run at 80% 5 Minute Jog Easy Pace 5 Minute Row Easy Pace 5...

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Screwball
Box Jump Row Thrusters Calorie Row Kettlebell Swing Box Jump Over Snatch

Screwball

30 Calorie Row 30 Snatch, 75/55 30 Burpee 30 Thruster, 75/55 30 Box Jump Over, 24/20 30 KB...

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Sandstorm
Pull-Up Power Clean Overhead Squat Split Jerk Clean and Jerk Squat Clean Snatch Push Jerk Kipping Pull-Ups

Sandstorm

STRENGTH 7X1 Snatch 7×1 Clean and Jerk – build up to a heavy single on both WOD 15-12-9-12-15 Pull...

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Nowhere to Run
Run Toes-to-Bar

Nowhere to Run

With a 20 minute clock, every 4 minutes complete: 400M Run 20 Toes to Bar

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Avenger
Burpee Deadlift

Avenger

STRENGTH 3X5 Deadlift, same weight across WOD 3 Rounds for Time: 10 Deadlifts, 275/185 15 ...

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Jedi
Row Double-Unders Thrusters

Jedi

1K Row 100 Double Unders 50 Sit-Ups 25 Thrusters, 95/65

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Adios Amigos
Front Squat Snatch Muscle Up Bar Muscle Up

Adios Amigos

STRENGTH 7X2 Front Squat, building in weight   WOD 12-9-6 Snatch, 135/95 Muscle Up &n...

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Happy Hour
Walk Hike

Happy Hour

60 minute hike or walk

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Doomsday
Row Run Hang Squat Snatch Thrusters Calorie Row Snatch Handstand Push-Up Kipping Handstand Push-Up

Doomsday

For Time: 30 Calorie Row 30 Thrusters, 75/55 30 Calorie Row -rest 3 minutes 3 rounds for time 15...

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Gameboy
Box Jump Burpee Box Jump Over Push Jerk Back Squat

Gameboy

Strength 7×2 Back Squats, building WOD 50 Burpees 50 Box Jump Overs 50 Push Jerk, 95/...

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Cyborg
Run Double-Unders

Cyborg

Cyborg 20 Minute AMRAP: 400M Run 50 Double Unders

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Android
Front Squat Pull-Up Toes-to-Bar Deadlift Kipping Pull-Ups

Android

Strength 10 Minute EMOM Minute 1: 5 Deadlifts Minute 2: 5-10 Toes to Bar WOD 21-15-9 Front...

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Death Wish
Row Push Press Burpee Kettlebell Swing Muscle Up Bar Muscle Up

Death Wish

Strength 10 Minute EMOM Minute 1: 3-6 Muscle Ups Minute 2: 3 Push Press WOD 3 Rounds for Total...

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Symmetry
Front Squat Power Clean Wall Balls

Symmetry

STRENGTH 7×2 Front Squats, building WOD 15 Power Cleans, 155/105 75 WallBalls, 20/14 15...

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Axe of Iron
Double-Unders Calorie Row Calorie Bike

Axe of Iron

30 Minute EMOM Minute 1: 15/12 Calorie Row Minute 2: 40 Double Unders Minute 3: 15/12 Calorie...

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Aftershock
Run Front Squat Push-Up Thrusters Power Clean Split Jerk Clean and Jerk Toes-to-Bar Squat Clean Push Jerk

Aftershock

Run 1 Mile -rest 3 minutes 21-15-9 Front Squat, 115/75 Push-Up -rest 3 minutes 15-12-9 Clean...

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Monopoly
Muscle Up Handstand Push-Up Back Squat Bar Muscle Up Kipping Handstand Push-Up

Monopoly

STRENGTH 5×3 Back Squat, heaviest possible   WOD 1-7 Ascending Ladder (1/1, 2/2,...

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Long Island
Row Run

Long Island

20 Minute AMRAP: 500M Row 400M Run

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Dead Weight
Box Jump Deadlift

Dead Weight

STRENGTH 3×5 Deadlift, building in weight WOD 5 Rounds for Time: 6 Deadlifts, 275/185 12...

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Gladiator
Burpee Pull-Up Power Snatch Snatch Kipping Pull-Ups

Gladiator

STRENGTH 10 Minute EMOM: Minute 1: 2 Power Snatches Minute 2: 3-6 Muscle Ups WOD 7 Minute AMRAP: 5...

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Zombie Eyes
Kettlebell Swing Wall Balls GHD Sit-Up

Zombie Eyes

STRENGTH 5×3 1 1/4 Front Squats WOD 21-15-9 WallBall, 20/14 KB Swing, 2/1.5 Pood GHD ...

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That’s It
Run

That’s It

45 minute Jog, get out of the gym

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Gut Check
Bike Burpee Calorie Air Assault

Gut Check

30-25-20-15-10-5 Calorie Bike/ Row Burpee

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Sasquatch
Power Snatch Overhead Squat Squat Snatch Kipping Pull-Ups

Sasquatch

STRENGTH 10 Minute EMOM: Minute 1: 5 Squat Snatch, heaviest possible Minute 2: 5-10 C2B Pull-Ups WOD 15-12-9 Power...

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Florida
Run Sit-Up

Florida

With a 20 minute clock, every 2 minutes: Run 200M 20 Sit-Ups

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Paralyzed
Box Jump Row Run Double-Unders Pull-Up Box Jump Over Muscle Up Bar Muscle Up Kipping Pull-Ups

Paralyzed

STRENGTH 10 Minute EMOM Minute 1: 3-6 Muscle Ups Minute 2: 30 Second Handstand Hold WOD Row...

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The Chief
Push-Up Hang Squat Clean Air Squat Hang Power Clean

The Chief

STRENGTH 5×3 Hang Squat Clean WOD 5 Rounds for Total Time: 3 Power Cleans, 135/95 6 Push-Ups 9...

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Capitan Morgan
Row

Capitan Morgan

10 Rounds: Row 500M -rest 2 minutes

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Summer Crush
Box Jump Row Burpee Thrusters Power Clean Calorie Row

Summer Crush

21-15-9 Burpees Thruster, 95/65 Box Jumps, 24/20″ Power Cleans Calorie Row

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Lost in Paradise
Pull-Up Power Clean Split Jerk Clean and Jerk Squat Clean Snatch Wall Balls Push Jerk Kipping Pull-Ups

Lost in Paradise

STRENGTH 7×1 Snatch 7×1 Clean and Jerk – work up to a heavy set for both WOD 7...

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May The Force Be With You
Row Burpee Calorie Air Assault Calorie Bike

May The Force Be With You

18 Minute EMOM Minute 1: 15/12 Calorie Row Minute 2: 15 Burpees Minute 3: 15/12 Calorie Bi...

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Bottom Heavy
Double-Unders Deadlift Muscle Up Clean Pull Bar Muscle Up

Bottom Heavy

STRENGTH 10 Minute EMOM: Minute 1: 3 Clean Pulls Minute 2: 3 Muscle Ups WOD 3 Rounds for Time: 10...

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Joker
Box Jump Push Press Rope Climb Push Jerk

Joker

STRENGTH 5X2 Push Press, building in weight WOD 10 Minute AMRAP: 2 Rope Climbs 10 Push Jerks,...

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Squat Isabel
Front Squat Squat Snatch

Squat Isabel

STRENGTH 5X2 Front Squats, building in weight   WOD For time: 30 Squat Snatches, 135/...

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Yellow Submarine
Row

Yellow Submarine

5K Row at moderate pace

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Lumberjack 20
Box Jump Row Dumbbell Squat Clean Burpee Overhead Squat Kettlebell Swing Chest-To-Bar Pull-Ups Deadlift

Lumberjack 20

20 Deadlifts, 275/185 Run 400M 20 KB Swings, 2/1.5 Pood Run 400M 20 Overhead Squats, 115/75 Run...

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Amanda
Hang Squat Snatch Muscle Up Squat Snatch Bar Muscle Up

Amanda

STRENGTH 5×2 Hang Snatch, stay above knee WOD 9-7-5 Muscle Up Squat Snatch, 135/95

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May Day
Row Calorie Row Calorie Air Assault

May Day

20 Minute AMRAP: 30 Calorie Row 30 Calorie Bike

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Flyin High
Run Kettlebell Swing Toes-to-Bar Box Jump Over

Flyin High

For Time: 400M Run 20 Box Jump Overs, 24/20 400M Run 20 KB Swings, 70/53 400M Run 20 Toes to...

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Starfish
Row Burpee Thrusters Strict Pull-Up

Starfish

Strength Accumulate 60 Strict Pullups WOD 5 rounds: 500M Row 10 Thrusters, 95/65 10 Burpees -rest...

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Hammer
Shoulder To Overhead Hang Squat Clean Deadlift Kipping Handstand Push-Up

Hammer

Strength 10 min EMOM: Minute 1: 3 Hang Squat Cleans Minute 2: 30 Seconds Max HSPU   WOD 5...

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Grand Harbor
Row

Grand Harbor

30 Minute Row, easy pace

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Hustle
Run Power Clean Split Jerk Clean and Jerk Squat Clean Snatch Push Jerk Muscle Up Handstand Push-Up Squat Snatch Bar Muscle Up

Hustle

STRENGTH 5×1 Snatch 5×1 Clean & Jerk -work to a heavy single for both   WOD 4...

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Thrive
Row Bike Double-Unders Calorie Row Calorie Bike

Thrive

EMOM x18 minutes: Minute 1: 15/12 Calorie Row Minute 2: 40 Double Unders Minute 3: 15/12 Calorie...

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Dead Man Walking
Box Jump Kettlebell Swing Toes-to-Bar Deadlift

Dead Man Walking

STRENGTH 3×5 Deadlift, same weight across WOD 10 minute AMRAP: 10 Box Jumps, 24/20 10...

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Freddy’s Revenge
Shoulder To Overhead Burpee Push Jerk

Freddy’s Revenge

STRENGTH 5×3 Push Jerk, heaviest possible WOD 5 Rounds for time: 5 Shoulder to Overhead,...

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Little Running Fran
Front Squat Thrusters Pull-Up Kipping Pull-Ups

Little Running Fran

STRENGTH 5×5 Front Squats, building in weight WOD 21-15-9 Thruster, 95/65 Pullup 200M...

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5K Run
Run

5K Run

5K Run

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Hang On
Box Jump Row Burpee Box Jump Over Burpee Thrusters Toes-to-Bar Hang Squat Clean

Hang On

500M Row 20 Thrusters, 95/65 20 Toes to Bar 20 Burpee Box Jump Overs, 24/20″ 20 Hang...

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Gorilla Squad
Power Clean Power Snatch Chest-To-Bar Pull-Ups Wall Balls

Gorilla Squad

STRENGTH 7X1 Power Snatch 7×1 Power Clean – Work up to a max effort for both WOD 18-15-12-9 Wall...

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Fluffy
Run Sit-Up

Fluffy

With a 30 minute clock, every 3 minutes complete: 400M Run 20 Situps

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Arbitrage
Front Squat Double-Unders Deadlift Kipping Handstand Push-Up

Arbitrage

STRENGTH 5×5 Deadlifts, same weight across WOD 6 Rounds: 10 Front Squats, 155/105 10 HSPU 50...

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Bound
Box Jump Burpee Pull-Up Strict Press Kipping Pull-Ups

Bound

STRENGTH 5×2 Strict Press, heaviest possible WOD 5 Rounds for time: 10 Box Jumps, 24/20″ 10...

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Giggles
Overhead Squat Deadlift Back Squat

Giggles

STRENGTH 5×3 Back Squat, climbing in weight WOD 21-15-9 Deadlift, 225/155 Overhead Squat,...

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Lethargic
Run Front Squat Double-Unders Muscle Up Bar Muscle Up Kipping Handstand Push-Up

Lethargic

Lethargic 12 minute AMRAP: 5 Muscle Ups 10 HSPU 15 Front Squats, 95/65 50 Double Unders 200M...

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