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TODAY'S PROGRAM

"ELEMENT"


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Sun, Jan 22

ELEMENT Daily WOD


HEAVY HANDED

5 Rounds for Time:200 meter Kettlebell Farmer's Carry (2x53/35 lb)10
Chest-to-Bar Pull-Ups5 Wall Walks

16



"ATHENA"


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Sun, Jan 22

ATHENA Daily WOD


DOUBLE VORTEX

For Time: 30-20-10Sumo Deadlifts High Pulls (95/65 lb)Alternating Renegade Rows
(2x50/35 lb)
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32


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MORE WODS

WOD = Workout of the Day

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Showing 5,306 results. Unlock 7.3K more WODs/workouts in this list with
Beastmode membership.


CrossFit Hero WOD


DT

5 Rounds For Time12 Deadlifts (155/105 lb)9 Hang Power Cleans (155/105 lb)6 Push
Jerks (155/105 lb)

2.2K96



CrossFit "Girl" Benchmark WOD


FRAN

21-15-9 Reps For TimeThrusters (95/65 lb)Pull-Ups

1.7K70



Christmas Holiday WOD (aka: "12 Days of CrossFit")


12 DAYS OF CHRISTMAS

For Time, adding one movement per round:1 Sumo Deadlift High-Pull (75/55 lb)2
Thrusters (75/55 lb)3 Push Presses (75/55 lb)4 Power Cleans (75/55 lb)5 Power
Snatches (75/55 lb)6 Kettlebell Swings (53/35 lb)7 Pull-Ups8 Knees-to-Elbows9
Box Jumps (24/20 in)10 Double-Unders11 Burpees12 Overhead Walking Lunges (45/25
lb Plate)
Start with 1 Sumo Deadlift High-Pull (SDLHP). Then do 2 Thrusters and 1 SDLHP.
Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final
round of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in
repetitions all the way down to 1 SDLHP — 364 total repetitions.

56939



CrossFit Benchmark WOD


BEAR COMPLEX

5 Rounds For LoadComplete 7 Unbroken Sets of this Barbell complex:1 Power Clean1
Front Squat1 Push Press1 Back Squat1 Push Press

1.6K38




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John Welbourn


KALSU

For Time100 Thrusters (135/95 lb)
5 Burpees to start and at the top of every minute

77217



CrossFit Benchmark WOD


FIGHT GONE BAD

3 Rounds For Total Reps in 17 minutes1 minute Wall Ball Shots (20/14 lb)1 minute
Sumo Deadlift High-Pulls (75/55 lb)1 minute Box Jumps (20 in)1 minute Push Press
(75/55 lb)1 minute Row (calories)1 minute Rest

91525




CrossFit Hero WOD


MURPH

For Time1 mile Run100 Pull-Ups200 Push-Ups300 Air Squats1 mile Run
Wear a Weight Vest (20/14 lb)
Partition the Pull-Ups, Push-Ups, and Air Squats as needed

2.3K139



CrossFit DC Hero WOD


ZACHARY TELLIER

For Time10 Burpees
10 Burpees25 Push-Ups
10 Burpees25 Push-Ups50 Lunges
10 Burpees25 Push-Ups50 Lunges100 Sit-Ups
10 Burpees25 Push-Ups50 Lunges100 Sit-Ups150 Air Squats

3.6K138



CrossFit Benchmark "Girl" WOD


CINDY

AMRAP in 20 minutes5 Pull-Ups10 Push-Ups15 Air Squats

2.5K86



Jamie Hagiya


NYE SH!T SHOW 2023

For Time23 Push Presses (95/65 lb)23 Deadlifts (95/65 lb)23 Air Squats23
Burpees23 Hang Power Cleans (95/65 lb)23 Box Jumps (24/20 in)23 Front Squats
(95/65 lb)23 calorie Row23 Power Snatch (95/65 lb)23 Toes-to-Bars23 Back Squats
(95/65 lb)23 Superman23 calorie Assault Bike23 Barbell Reverse Lunges (95/65
lb)23 Sit-Ups23 Wall Ball Shots (20/14 lb)23 V-Ups23 Clean-and-Jerks (95/65
lb)23 Pull-Ups23 Overhead Squats (95/65 lb)23 Kettlebell Swings (53/35 lb)23
Hand Release Push-Ups23 Thrusters (95/65 lb)
Complete 20 Doule-Unders BEFORE each movement.

150



CrossFit Hero WOD


BIG SEXY

5 Rounds For Time6 Deadlifts (315/205 lb)6 Burpees5 Cleans (225/155 lb)5
Chest-to-Bar Pull-Ups4 Thrusters (155/115 lb)4 Muscle-Ups

1060




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CrossFit "Girl" Benchmark WOD


GRACE

For Time30 Clean-and-Jerks (135/95 lb)

96230



CrossFit "Girl" Benchmark WOD (aka: "3 Bars of Death")


LINDA

10-9-8-7-6-5-4-3-2-1 Reps, For TimeDeadlift (1½ bodyweight)Bench Press
(bodyweight)Clean (¾ bodyweight)

1.2K22




CrossFit Benchmark WOD


FILTHY FIFTY

For Time50 Box Jumps (24/20 in)50 Jumping Pull-Ups50 Kettlebell Swings (1/.75
pood)50 Walking Lunge Steps50 Knees-to-Elbows50 Push Presses (45/35 lb)50 Back
Extensions50 Wall Ball Shots (20/14 lb)50 Burpees50 Double-Unders

1.3K26



Upper Cape CrossFit New Year’s Eve WOD


12/31

For Time31 Push Presses (75/55 lb)31 Pull-Ups31 Snatches (75/55 lb)31 Sit-Ups31
Toes-to-Bars31 Push-Ups31 Box Jumps (24/20 in)31 Back Squats (75/55 lb)31
Unbroken Double-Unders31 Thrusters (75/55 lb)31 Lunges31 Burpees
Then, 365 meter Row

2077



The System Benchmark WOD


MIKKO’S TRIANGLE

EMOM for 39 minutes1 minute Row1 minute SkiErg1 minute Assault Bike1 minute Rest
Set a single number of calories and complete that amount of work each minute -
every minute.

18016



CrossFit Hero WOD (aka: "The CIA Seven")


THE SEVEN

7 Rounds For Time7 Handstand Push-Ups7 Thrusters (135/95 lb)7 Knees-to-Elbows7
Deadlifts (245/165 lb)7 Burpees7 Kettlebell Swings (2/1.5 pood)7 Pull-Ups

1.2K18



Memorial WOD for Chad Wilkinson (aka: "CHAD1000X")


CHAD

For Time1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)

26815



CrossFit "Girl" Benchmark WOD


ANNIE

50-40-30-20-10 Reps For TimeDouble-UndersSit-Ups

1.3K55



CrossFit Hero WOD


HOLLEYMAN

30 Rounds For Time5 Wall Ball Shots (20/14 lb)3 Handstand Push-Ups1 Power Clean
(225/155 lb)

38112




2020 CrossFit Open WOD #1


OPEN 20.1

10 Rounds for Time8 Ground-to-Overheads (95/65 lb)10 Bar Facing Burpees
Time Cap: 15 minutes

1853



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