1971 BENCHMARK
WODS
May 14, 2020
COACH CREATIONS
“1 MORE”
AMRAP in 18 minutes 20
Box Jumps (24/20 in)
15 Push Presses (115/75
lb)
10 Kettlebell Swings (70/55
lb)
For 18 minutes complete
box jumps, push press, and
kb swings! If you don't
have a box feel free to
jump and bring your knees
to your chest as high as
you can! If you don't have
a barbell use a pair of
dumbbells! If you don't
have a kb use a dumbbell
or barbell and do a
deadlift! Scoring 45
repetitions per round!
Score as many rounds and
reps possible in 18
minutes! Scaling If you
don't have a box jump as
high as you can and bring
your knees to your chest! If
you don't have a barbell
use a dumbbell with RX
weights of 55/35! If you
don't have a kettlebell use
a barbell and perform a
deadlift! 185/125 RX
Weight!
page 1 of 430
“18 MINUTE
AMRAP”
AMRAP in 18 minutes 15
Box Jump Step Downs
(24/20 in)
12 Shoulder-to-Overheads
(115/75 lb)
9 Toes-to-Bars
wodwell.com/wod/18-minute-
amrap
“2 DAY REST”
For Time 5 Rounds of:
20 Overhead Alternating
Reverse Lunges (95/65 lb)
60 Double-Unders
Then, 4 Rounds of:
10 Sandbag Alternating
Reverse Lunges (150/100
lb)
20 Bench Presses (115/75
lb)
Finally, 3 Rounds of:
20/15 calorie Bike
40 meter Double Dumbbell
Front Rack Walking Lunges
(2x20/12.5 kg)
With a running clock, as
fast as possible perform
“1911”
For Time 50 Pistols
25 Chest-to-Bar Pull-Ups
40 Pistols
20 Chest-to-Bar Pull-Ups
30 Pistols
15 Chest-to-Bar Pull-Ups
20 Pistols
10 Chest-to-Bar Pull-Ups
10 Pistols
5 Chest-to-Bar Pull-Ups
This workout is scored by
time to complete the
descending couplet.
Scaling Intermediate For
Time 50 Box-Assisted
Pistols 25 Pull-Ups 40
Box-Assisted Pistols 20
Pull-Ups 30 Box-
Assisted Pistols 15 Pull-
Ups 20 Box-Assisted
Pistols 10 Pull-Ups 10
Box-Assisted Pistols 5
Pull-Ups Beginner For
Time 50 Banded Pistols 25
Ring Rows 40
Banded Pistols 20 Ring
Rows 30 Banded Pistols
15 Ring Rows 20
Banded Pistols 10 Ring
Rows 10 Banded Pistols 5
Ring Rows
wodwell.com/wod/1911
1971 BENCHMARK
WODS
May 14, 2020
wodwell.com/wod/1-more
“1985”
For Time 10 Bear
Complexes (135/95 lb)
100 yard Bear Crawl
8 Bear Complexes
(155/105 lb)
100 yard Bear Crawl
6 Bear Complexes
(185/125 lb)
100 yard Bear Crawl
4 Bear Complexes
(205/135 lb)
100 yard Bear Crawl
2 Bear Complexes
(225/145 lb)
100 yard Bear Crawl
1 bear complex consists of:
1 Clean, 1 Front Squat, 1
Push Press, 1 Back Squat,
and 1 Push Press
Complete the reps for
time. This may be done
CrossFit-style, where
thrusters and squat cleans
are allowed. However, as
the rounds go on and the
athlete becomes fatigued,
they may need to break up
the movements (ie pausing
at the top of the
clean/front squat before
attempting the push
press), which is also
acceptable. Scaling
Intermediate: Reduce all
page 2 of 430
the prescribed work in the
order written. Score is the
time on the clock when the
last set of 40 meter
walking lunges is
completed.
wodwell.com/wod/2-day-rest
“3 STEP
METHOD”
30 Rounds for Time 1
Squat Clean (135/95 lb)
2 Alternating Reverse
Lunges (135/95 lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 30
rounds. Athlete must
complete 1 Squat Clean
and 2 Alternating Reverse
Lunges every round.
Score is the time on the
clock when the last set of
Alternating Reverse
Lunges is completed.
wodwell.com/wod/3-step-method
“365 EMBRACE
THE SUCK”
For Time Part A
AMRAP in 10 minutes of:
3 Burpees
6 Push-Ups (any)
“2020
EPIDEMIC”
For Time 20 Chest-to-Bar
Pull-Ups
20 Box Jumps (30/24 in)
20 Dumbbell Split Snatches
(55/35 lb)
20 Burpees
20 Dumbbell Thrusters
(2x55/35 lb)
20 calorie Assualt Bike
Time Cap: 12 minutes
With a running clock, as
fast as possible perform
the prescribed work in the
order written. The stimulus
is full-body but primary
legs, tips are to push the
gas on the bodyweight
movements and break up
weighted movements by
no more than 3 breaks.
Score is the time on the
clock when the 20
Dumbbell Thrusters are
completed. Scaling For
Time 20 Pull-Ups 20 Box
Jumps (24/20 in) 20
Dumbbell Split Snatches
(40/20 lb) 20 Burpees 20
Dumbbell Thrusters
(2x40/20 lb) 20 calorie
Assault Bike
wodwell.com/wod/2020-epidemic
1971 BENCHMARK
WODS
May 14, 2020
weights by 10-20 lbs.
Beginner: Reduce the
weight by 30-60 lbs.
Decrease the distance on
the bear crawl to 40-50
yards.
wodwell.com/wod/1985
“22”
AMRAP in 22 minutes 22
Wall Ball Shots (20/14 lb)
22 Power Snatches (75/55
lb)
22 Box Jumps (24/20 in)
22 Push Presses (75/55 lb)
22 calorie Row
wodwell.com/wod/22-cfne
“30FOUR30”
AMRAP in 30 minutes 30
calorie Assault Bike
30 Burpees
30 calorie Row
30 AbMat Sit-Ups
Set a 30-minute
countdown clock and do
the work in order as
written. Score is the total
number of rounds
completed in 30 minutes.
No scaling options needed
as this is a low skill WOD.
However, if you don't have
a bike or a rower, you
could substitute the bike
page 3 of 430
5 Squat Jumps
Rest 3 minutes
Part B
100 Burpees
100 Single-Arm Kettlebell
Swings (16/12 kg)
100 Squat Dead Curls
(16/12 kg)
65 Snatches (16/12 kg)
Part C
100 Alternating Reverse
Lunges and Twists
100 Single-Arm Kettlebell
Swings (16/12 kg)
100 Snatches (16/12 kg)
65 Burpees
Time Cap: 83 minutes
The first AMRAP task, you
take 3 + 6 + 5 equals one
round, i.e. 14 reps. Count
your rounds plus any
additional reps you do in
incomplete rounds.
Divide the total by the time
you completed the for time
tasks. For example, I did
17 rounds in the AMRAP,
my time was 59:53. 17
times 14 = 238 / 59,53 =
4. The highest score wins.
wodwell.com/wod/365-embrace-
suck
“30 MUSCLE-UP
FOR TIME +
MAX
UNBROKEN”
For Time 30 Unbroken
Muscle-Ups
See: "30 Muscle-Ups"
Benchmark WOD At 3.2.1
go, the athlete performs 30
ring muscle-ups for time,
going unbroken on the
front end, then finishing
the rest of then 30 for
time.
wodwell.com/wod/30-muscle-up-
for-time-max-unbroken
“5 MINUTE MAX
STRICT PULL-UP
+ 5 MINUTE
MAX STRICT
HANDSTAND
PUSH-UP”
For Max Reps in 10
minutes 5 minute Strict
Pull-Ups
5 minute Strict Handstand
Push-Ups
The athlete would perform
a 5-minute strict pull-up
test for max reps and a 5-
minute max strict
handstand push-up test in
1971 BENCHMARK
WODS
May 14, 2020
with a 400m run and the
row with 40 air squats.
wodwell.com/wod/30four30
“5 ROUNDS FOR
TIME”
5 Rounds for Time 7 Power
Snatches (155/105 lb)
7 Kipping Handstand Push-
Ups
14 Pistols
wodwell.com/wod/5-rounds-for-
time
“A WALK TO
REMEMBER”
AMRAP in 15 minutes 10
Box Jumps (24/20 in)
30 foot Handstand Walk
10 Toes-to-Bars
30 foot Handstand Walk
On a 15-minute clock, as
many rounds and
repetitions as possible
(AMRAP) perform the
prescribed work in the
order written. Score is the
total number of rounds and
repetitions completed
before the 15-minute clock
stops.
wodwell.com/wod/a-walk-to-
remember
page 4 of 430
“80’S CHILD”
For Time (with a Partner)
80 Box Jumps (24/20 in)
80 Wall Ball Shots (15/12
kg)
80 Double Russian
Kettlebell Swings (2x16/12
kg)
80 Sit-Ups
80 Burpees
80 Double Kettlebell Sumo
Deadlift (2x16/12 kg)
80 Hand Release Push-Ups
80 Plate Overhead Lunges
(20/10 kg)
80 TRX Bridge Row
80 Double Kettlebell
Thrusters (2x16/12 kg)
Split work as necessary.
Only one athlete work at a
time. See: TRX Bridge Row
demo
wodwell.com/wod/80s-child
“ADONIS”
21-15-9 Reps for Time of:
Pull-Ups
Ring Dips
Back Squats (135/95 lb)
Start each round with a
600 meter Run
Perform back squats from
a rack.
the same session.
wodwell.com/wod/5-minute-
max-strict-pull-up-5-
minute-max-strict-
handstand-push-up
“A BEAR AND A
CRAB WALK
INTO A ROOM”
5 Rounds for Time 20 foot
Crab Walk
20 foot Bear Crawl (hips
low and knees close to the
ground)
20 foot Crab Walk
20 foot Bear Crawl (hips
high)
20 V-Ups
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 5 rounds.
Keep hips high and butt
squeezed in crab walk.
Keep knees as close to the
ground as possible in low
bear crawl, and hips high
with straight legs in high
bear crawl. Score is the
time on the clock when the
last round of V-Ups is
completed. Tips and
Strategy While this is for
time, make sure to keep
your crawls looking good.
Try to keep a flat back,
don't wiggle at the hips too
1971 BENCHMARK
WODS
May 14, 2020
“AIRBORNE”
AMRAP in 20 minutes 400
meter Weighted Run (30
lb)
5 Ring Muscle-Ups
Don the best, pack or load
up with the sandbag.
Complete 400m run as fast
as possible. Drop the vest,
pack or sandbag, and
complete 5 ring muscle-
ups (must start from a full
hang and pass through a
portion of the dip, into full
extension at the top of the
rings). Don the best, pack
or sandbag and begin
round 2. Scaling
Unweighted run. Ring
muscle-ups - 3 reps per
round; you can also do
jumping strict RMU, leg
assisted, or sub in 2 ring
pull-ups and 2 ring dips for
each muscle-up (must be
2&2, not 10 ring pull-ups
then 10 dips).
wodwell.com/wod/airborne
“ALL SEASONS”
AMRAP in 20 minutes 21
calorie Row
18 Wall Ball Shots (9/6 kg)
15 Box Jumps (24/20 in)
12 Alternating Dumbbell
Snatches (24/16 kg)
page 5 of 430
wodwell.com/wod/adonis much, and work on moving
with intent. Intended
Stimulus Should be a
“AJIBULUFLEUR shoulder burner with a
” slight chance to rest the
For Time Buy-In: 28 Chest shoulders while working on
Push-Ups the V-Ups. Scaling Sub V-
Ups for Tuck-Ups or
straddle (legs apart) if they
Then, 3 Rounds of:
are too difficult. If you have
33 Cross Mountain
a sled handy drag that sled
Climbers (L+R=1)
on the Bear Crawls.
19 Jump Burpees (no Push-
Up)
wodwell.com/wod/a-bear-and-a-
33 Jumping Jacks crab-walk-into-a-room
19 Jump Burpees (no Push-
Up)
33 Bicycle Crunches “AIR BURPEES”
(L+R=1)
For Time 20-18-16-14-12-
10-8-6-4-2 reps of:
Buy-Out: 28 Tricep Push-
Calorie Air Bike
Ups
Burpee Pull-Ups
With a running clock, as
fast as possible perform wodwell.com/wod/air-burpees
the prescribed work with
good form in the order
written. Athlete must
“ALCATRAZ”
accomplish the buy-in of 6 Rounds for Time 15
28 Chest Push-Ups before calorie Row
moving on to 3 rounds of 15 American Kettlebell
33 Cross Mountain Swings (24/16 kg)
Climbers, 19 Jump 15 Hand Release Push-Ups
Burpees, 33 Jumping Jacks,
Time Cap: 15 minutes
19 Jump Burpees, and 33
Bicycle Crunches. To
complete the workout, wodwell.com/wod/alcatraz
perform the buy-out of 28
Tricep Push-Ups. Score is
the time on the clock when
the buy-out of 28 Tricep
1971 BENCHMARK
WODS
May 14, 2020
9 Burpees
6 Power Cleans (60/40 kg)
wodwell.com/wod/all-seasons
“AROUND WE
GO”
5 Rounds for Time 200
meter Airrunner Sprint
15 calorie Assualt Airbike
9 Burpee Box Jumps (24/20
in)
Rest 2 minutes between
rounds
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 5 rounds.
Score is the time on the
clock when the last round
of Burpee Box Jumps is
completed.
wodwell.com/wod/around-we-go
“ATOM”
AMRAP in 12 minutes 6
Snatches (135/95 lb)
12 Chest-to-Bar Pull-Ups
18 Bar Facing Burpees
At the start the clock you
go through each round
completing all the rep of
each movement before
moving onto the next
page 6 of 430
Push-Ups is completed. “ARMAGEDDON
Tips and Strategy The
”
Push-Ups can be chest or
hybrid. The target muscle For Time 21-15-9 Reps of:
groups are the chest, Bench Presses (100%/75%
hence, 90-degree angle, Bodyweight)
but hybrid is also ok, which Ring Pull-Ups
is an angle of 45 degrees.
With the bicycle crunches, 9-15-21 Reps of:
Deficit Push-Ups
you don't want to pull your
head. Make sure you're Inverted Ring Rows
crunching, which is flexion
Complete total rep scheme
and extension of the spine.
as fast as possible. Begin
Watch the video for plenty
with your bench press set
of more details. Intended
up with your body weight
Stimulus An intense full-
on the bar for men and
body cardio and strength
75% of body weight on the
WOD. 80% cardio and 20%
bar for ladies. Complete
strength. Scaling
the first set of 21-15-9
Beginner: Complete only 1
before moving to the
round. Intermediate:
second set of 9-15-21.
Complete 2 rounds.
Scaling For Time 21-15-9
Reps of: Bench Presses
wodwell.com/wod/ajibulufleur
(50% Bodyweight)
Jumping Pull-Ups 9-15-21
“AMULET Reps of: Knee Push-Ups
Ring Rows
SHIFT”
AMRAP in 20 minutes 50- wodwell.com/wod/armageddon
40-30-20-10 reps of:
Push-Ups
Kettlebell Swings (53/36 lb) “ASSAULT
BELLS”
Then in the remaining
For Time 10-20-30-40-50
time, AMRAP of:
Reps of:
Air Squats
Calorie Assault Bike
On a 20-minute clock, Russian Kettlebell Swings
perform the prescribed (30/12 kg)
work in the order written.
1971 BENCHMARK
WODS
May 14, 2020
movement. Upon finishing
the last rep of the BFB you
will start back and begin a
new round, you will go
through this process until
the whole 12 min is
complete. Your score is the
total number of rounds and
reps completed in the 12
min. Scaling
Intermediate AMRAP in
12 minutes 6 Snatches
(95/65 lb) 12 Pull-Ups 18
Bar Facing Burpees
Beginner AMRAP in 12
minutes 6 Snatches (45/35
lb) 12 Ring Rows 18 Step
Down Burpees to a
Plank
wodwell.com/wod/atom-2
“BACK SQUAT +
NEUROMUSCUL
AR EFFICIENCY”
For Load 1 rep max Tempo
Back Squat
Rest 10 minutes
Then, Max Reps (1 set) of:
30x1 rep max Back Squat
(85% of 1RM)
The athlete establishes a
back squat 1 rep maximum
at a 30X1 tempo, rests 10
minutes, then performs an
page 7 of 430
The sequence of the
workout is 50 reps of Push-
Ups followed by 50 reps of
Kettlebell Swings, then 40
of each, 30 of each, and so
on down to 10 reps of
each. Use the remaining
time to perform as many
Air Squats as possible.
Score is the total number
of repetitions completed
before the 20-minute clock
stops. If you complete all
the reps of Kettlebell
Swings and Push-Ups, your
score will be 300 + the
number of Air Squats
completed. Tips and
Strategy Here's some
strange advice...don't pace
yourself. Speed is the
name of the game. You'll
need to control your
breathing to be able to
consistently generate
power. Try to go unbroken
on the Kettlebell swings
and take your breaks
during Push-Ups. The trick
is this workout isn't over
when you think it is. You'll
need to have something
left in the tank for Air
Squats to post your best
score. If you don't have a
Kettlebell, a Dumbbell
works just as well.
Intended Stimulus With
this WOD, we want to test
our strength-endurance
wodwell.com/wod/assault-bells
“BABY CORE”
5 Rounds for Time 20
second Pelvic Tilt (while
holding baby above chest)
10 Baby Good Mornings
20 second Pelvic Tilt (while
holding baby above chest)
200 meter Suitcase Carry
(2x40/25 lb, while holding
baby)
With a running clock,
complete the prescribed
work in the order written.
For the pelvic tilt, lay on
the ground with your back
flat on the floor, feet
should be a foot away from
your bottom. Lift your hips
from the ground while your
back touches the floor.
Lower your hips to the
ground to finish the rep.
There is no score for this
WOD. Tips and Strategy
It is mostly a trunk
accessory workout, which
allows the athlete to bond
with their child. Intended
Stimulus This is a "core"
workout targeting most of
the muscles in the lower
trunk. The movements are
all bracing in nature
despite the dynamic
hinging motion of the good
morning.
1971 BENCHMARK
WODS
May 14, 2020
AMRAP set @30X1 at 85%
of the 1 rep maximum for
the day.
wodwell.com/wod/back-squat-
neuromuscular-efficiency
“BAMBI”
3 Rounds for Time 800
meter Run
40 Air Squats
30 Walking Lunges
20 Burpees
Wear a Weight Vest (20/14
lb)
Time Cap: 25 minutes
Score is time to complete
the 3 rounds. If not
completed within the 25-
minute time cap, score will
be the number of reps
completed each round.
Only count the air squats,
walking lunges and
burpees. One round is
equal to 90 reps. Scaling
If 2400M total is too much
for you, scale down to
1200 meter run! If 120
total squats is too much
scale the reps down to 20
Squats per round!
wodwell.com/wod/bambi
page 8 of 430
and ability to consistently
generate power. Which one
gives out first? You should
be breathing heavy at the
end of the swings and
push-ups, but still have the
energy to do Air Squats.
Scaling Intermediate
athletes should be able to
perform the workout as
programed but will have
less time to do Air Squats.
Beginners should start with
30 reps and use a lighter
Kettlebell. For all athletes,
the key to achieving the
intended stimulus is
choosing a weight or
modification that allows
you to work continuously.
wodwell.com/wod/amulet-shift
“ASGARD
STRENGTH”
AMRAP in 19 minutes From
0:00-8:00, EMOM of:
2 Asgard Complexes
(2x20/16 kg)*
Rest 3 minutes
From 11:00-19:00, AMRAP
of:
Asgard Complexes
(2x20/16 kg)*
*1 Asgard Kettlebell
wodwell.com/wod/baby-core
“BAM BAM”
EMOM in 10 minutes Odd
minutes: 15 Burpees
Even minutes: 30 Russian
Kettlebell Swings (24/16
kg)
On a 10-minute clock,
every minute on the
minute (EMOM) perform
the prescribed movement.
For the odd minutes,
complete 15 Burpees. For
the even minutes,
accomplish 30 Russian
Kettlebell Swings. Score is
the total repetitions
completed before the 10-
minute stops.
wodwell.com/wod/bam-bam
“BANGERS AND
MASH”
AMRAP in 10 minutes 2
Russian Kettlebell Swings
(24/16 kg)*
4 Burpees
*Add 2 reps after each
round
wodwell.com/wod/bangers-and-
mash
1971 BENCHMARK
WODS
May 14, 2020
“BAR DOWN”
For Time 15 Cleans
(155/125 lb)
10 Burpee Box Jump Overs
(24/20 in)
12 Toes-to-Bars
10 Burpee Box Jump Overs
(24/20 in)
9 Chest-to-Bar Pull-Ups
10 Burpee Box Jump Overs
(24/20 in)
6 Bar Muscle-Ups
10 Burpee Box Jump Overs
(24/20 in)
3 Cleans (155/125 lb)
For the cleans, a power
clean or squat clean is
acceptable. Burpee Box
Jump Overs aka BBJO - 2-
foot take-off and landing;
heels must pass behind the
vertical plane of the bar,
and both feet touch the bar
overhead at the same
time; chest must clearly
contact the bar on chest to
bar pull-ups; bar muscle up
must demonstrate lockout
at the top, front uprise is
allowed. Scaling
Suggested options for the
cleans are 135/95 lb, (or
95/65 lb); burpee step-
overs at a height that
keeps the thigh parallel to
the ground when stepping
up; bar work- use the most
challenging movement as
page 9 of 430
Complex consists of: 1
Dead Curl, 1 Strict Press, 1 “BARBELL
Bent Over Row, 1 Left SNATCH
Renegade Row, 1 Right CYCLING”
Renegade Row, and 1
10-8-6-4-2 Reps for Time
Deadlift
Snatch Grip Deadlifts
(135/85 lb)
See: Asgard Complex
Hang Squat Snatch
Demo Every minute on the
(135/95 lb)
minute perform two
Overhead Squats (135/85
repetitions of the Asgard
lb)
strength complex and rest
for the remainder of the
Perform the given set of
minute, start again on the
exercises starting with a
next minute, and so on.
volume of 10 and
Three minutes rest, then
decreasing at a rate of 2
perform the Asgard
until done, in the shortest
strength complex for as
time possible. Score in this
many reps as possible.
workout is based on the
Scoring Every two reps of
amount of time taken to
the complex competed
complete the prescribed
within the minute for task
amount of work.
1 counts as 1 point add the
total of complex reps from wodwell.com/wod/barbell-
task 2. Scaling For snatch-cycling
Beginners, work with one
kettlebell. Replace the
renegade rows with a row “BEACH DAY
and scale the weight to PUMP”
12/8 kg.
4 Rounds in 20 minutes
wodwell.com/wod/asgard- Minute 1:
strength 45 seconds Seated Strict
Presses (20/14 lb)
15 seconds Rest
“ATTACK
MODE” Minute 2:
45 seconds Sit-Ups to Push
5 Rounds for Time 10
Presses (20/14 lb)
Power Cleans (205/145 lb)
15 seconds Rest
10 Bar Facing Burpees
1971 BENCHMARK
WODS
May 14, 2020
the fewest reps. If needed,
use bands but keep the
movements as written.
Jumping bar muscle-ups
are recommended if using
this scale.
wodwell.com/wod/bar-down
“BASIC B*TCH
BOOTY
BLASTER”
AMRAP in 15 minutes 20
Frog Pumps
20 Single-Leg Glute
Bridges (10 each leg)
20 Air Squats
20 Lunges (10 each leg)
Complete as many rounds
as possible in 15 minutes.
Must complete all reps of
one exercise before
moving to the next. Score
is the total number of
rounds completed and reps
on the unfinished round.
Tips and Strategy Make
sure that you are engaging
your abs through Frog
Pumps and Glute Bridges
as it can be easy to
overextend the lower back
in these movements. If you
are feeling your lower back
get tight through the
workout make sure to slow
down, check your form, or
page 10 of 430
20 calorie Row
10 Bar Facing Burpees
Complete 5 rounds of the
above movements as
quickly as possible. Power
Cleans go to the ground
each rep. Each burpee
must be bar facing. The
Rower must be reset each
round. Score is time to
complete 5 rounds.
Scaling Scale loading to
~70% of a 1RM Power
Clean.
wodwell.com/wod/attack-mode
“BAD
INTENTIONS”
For Time 200 Air Squats
At the start of the clock
complete the given
amount of the reps, the
workout is over when you
have completed all the
reps. Scaling I
recommend scaling the
reps for this movement
based on the athlete's
experience. A new athlete
should not do this workout
although it only has air
squats the could run the
risk for injuries or rhabdo.
By scaling the reps and
focusing on the technique
you can easily regulate
Minute 3:
45 seconds Bent Over
Rows (20/14 lb)
15 seconds Rest
Minute 4:
45 seconds Push-Ups
15 seconds Rest
Minute 5:
45 seconds Mountain
Climbers
15 seconds Rest
Repeat 4 times
On a 20-minute clock (or
using a 45 seconds on, 15
seconds off Tabata-style
timer if you have one)
perform as many
repetitions as possible of
the prescribed workout for
45 seconds and rest 15
seconds. Athlete will
perform five different
movements every minute
for 4 rounds. Use a
Medicine Ball or any
available weighted object.
Score is the total
repetitions completed
before the 20-minute clock
stops. Tips and Strategy
Try and keep consistent
with reps for the 4 rounds.
Athlete's numbers
shouldn't go from 25
Seated Strict Presses in the
first round to 10 Seated
1971 BENCHMARK
WODS
May 14, 2020
scale the exercise back so
we feel the burn in the legs
and hips. Intended
Stimulus Should be a
relentless blast to the
glutes. The variety of
angles we use to hit the
glutes should allow you to
keep pushing through the
15 minutes. Movement
Standards Frog
Pump: Lay on the ground
with your back flat on the
ground and feet together
just like in Butterfly Sit-
Ups. Lift your hips from the
ground with your upper
back still planted on the
ground. Lift your hips all
the way up then lower
them down for one
repetition. See: "Frog
Pump" Movement Demo
Single-Leg Glute Bridge:
Lay on the ground with
your back flat on the
ground and feet close to
the hips. Raise one leg
fully extended while the
other foot stays on the
ground. Lift your hips
towards the sky and down
to the ground for one
repetition. See: "Single-
Leg Glute Bridge"
Movement Demo Scaling
Add a weight across your
lap for frog pumps and
glute bridges if you have it.
Sub to double leg glute
page 11 of 430
those two things. If
someone is having issues
getting full depth with
good technique, squatting
to a target is also another
excellent scaling option.
wodwell.com/wod/bad-intentions
“BANDERSNATC
H 569”
AMRAP (with a Partner) in
26 minutes 100 Kettlebell
Swings (70/53 lb)
80 Toes-to-Bars
60 Shoulder-to-Overheads
(135/95 lb)
40 Burpee Box Jump Overs
(24/20 in)
20 Devil Presses (2x50/35
lb)
On a 26-minute clock,
perform as many rounds
and repetitions as possible
(AMRAP) of the prescribed
work in the order written.
Only one athlete work at a
time. Switch as necessary.
No minimum work required
for each athlete. Score is
the total number of rounds
and repetitions completed
before the 26-minute clock
stops.
wodwell.com/wod/bandersnatch-
569
Strict Presses in the last
round.
wodwell.com/wod/beach-day-
pump
“BELL
SNATCHER”
For Time 12-10-8-6-4-2
Reps of:
Kettlebell Snatches (each
arm, alternating)
After every round, perform:
8 Burpees
16 Prison Squats
A "prison squat" is an un-
weighted squat (aka: air
squat) with hands behind
your head during each
repetition (demo).
wodwell.com/wod/bell-snatcher
“BIG DEEZ”
30 Rounds for Time 5 Air
Squats
3 Bar Facing Burpees
1 Snatch (185/125 lb)
Air squats and bar facing
burpees are pretty self-
explanatory, the Snatch
can be any variation of the
snatch as long it comes
from the floor. No hang
snatches (unless to scale)
1971 BENCHMARK
WODS
May 14, 2020
bridges if you cannot reach
full hip extension on every
rep.
wodwell.com/wod/basic-btch-
booty-blaster
“BEAR DRYLLS”
AMRAP in 15 minutes 5
Burpees
10 Push-Ups
15 Air Squats
6 meter Bear Crawl (3
meter there and back)
On a 15-minute clock, as
many rounds and
repetitions as possible
(AMRAP) perform the
prescribed work in the
order written. Score is the
total number of rounds and
repetitions completed
before the 15-minute clock
ends.
wodwell.com/wod/bear-drylls
“BELLZEBUB”
For Time 20 to 1 reps of:
Kettlebell Goblet Squats
(24/16 kg)
Kettlebell Russian Swings
(24/16 kg)
With a running clock, as
fast as possible perform
the prescribed work in the
page 12 of 430
“BARBELL
CLEAN & JERK
CYCLING”
10-8-6-4-2 Reps for Time
Deadlifts (185/115 lb)
Hang Cleans (185/115 lb)
Jerks (185/115 lb)
Perform the given set of
exercises starting with a
volume of 10 and
decreasing at a rate of 2
until done, in the shortest
time possible. Score in this
workout is based on the
amount of time taken to
complete the prescribed
amount of work.
wodwell.com/wod/barbell-clean-
jerk-cycling
“BAUER”
For Time 2 minute Elbow
Plank (in silence)
13 Burpees
18 Kettlebell Swings (50/35
lb)
31 Push-Ups
53 Goblet Squats (50/35 lb)
53 Burpees
31 Kettlebell Swings (50/35
lb)
18 Push-Ups
13 Goblet Squats (50/35 lb)
2 minute Wall Sit (in
silence)
but full snatches, power
snatches, and split
snatches are all fair game.
Scaling Scale the snatch
weight as needed. Or sub-
ground to overhead
instead. Can sub bar facing
burpees for regular
burpees or squat thrust
burpees. If an athlete is
unsure what weight to use,
they can start lighter, and
every 5-10 rounds add
weight.
wodwell.com/wod/big-deez
“BORN BY THE
RIVER”
3 Rounds for Time (with a
Partner) 30 Synchro Air
Squats
20 Deadlifts (225/155 lb,
each)
200 meter Run (together)
10 Synchro Burpees
5 Power Cleans (225/155
lb, each)
Partner up with someone
of equal strength and
fitness so you can match
your partner on the
synchro movements.
Partner workouts are won
my maximizing cycle time,
so you want to have a
partner that you can match
synchro pace and stick to
1971 BENCHMARK
WODS
May 14, 2020
order written. Athlete must
accomplish 20 Kettlebell
Goblet Squats and 20
Kettlebell Russian Swings
before moving down to 19
repetitions of each
movement until the last
round of 1 Kettlebell Goblet
Squat and 1 Kettlebell
Russian Swing. Score is
the time on the clock when
the last repetition of
Kettlebell Russian Swing is
completed.
wodwell.com/wod/bellzebub
“BIG POPPA
PUMP”
For Time 50-40-30-20-10
reps of:
Push-Ups
Kettlebell Ballistic Rows
(24/16 kg)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Perform 50
Push-Ups and 50 Kettlebell
Ballistic Rows. After the 50
reps, move on to 40 reps
of each movement and so
on. Score is the time on
the clock when the last set
of ballistic rows is
completed. See: Ballistic
Rows Demo
page 13 of 430
With a running clock, as
fast as possible perform
the prescribed work in the
order written. For the plank
and wall sit, accumulate 2-
minutes total of each
(count time while in the
hold only). Score is the
time on the clock when the
two-minute Wall Sit is
completed.
wodwell.com/wod/bauer
“BELL & ROPE”
For Time 25-20-15-10-5
American Kettlebell Swings
(70/53 lb)
50-40-30-20-10 Double-
Unders
25-20-15-10-5 Goblet
Squats (70/53 lb)
Perform 5 sets of American
Kettlebell Swings, Double-
Unders and Goblet Squats
in the order mentioned,
but at decreasing rep
rates. American Kettlebell
Swings and Goblet Squats
will start at 25 reps and
reduce by 5 reps, while
Double-Unders will start at
50 reps and reduce at a
rate of 10 reps. Score in
this workout is based on
the amount of time taken
to complete the prescribed
amount of work.
short fast sets on the
deadlifts and power cleans.
Split reps as needed.
Intended Stimulus The
loading will be challenging
in this workout, but it
shouldn’t be challenging
because it is too heavy.
Instead, it should be
challenging because you
will have a loading that
you can move faster than
you would like to in a
workout like this. Make
sure you load up with
something that you can
deadlift for multiple sets of
10+ reps and something
that you could clean for 3-
5 reps in a row. However,
you will likely find the most
success in using fast
singles in today’s team
workout.
wodwell.com/wod/born-by-the-
river
“CACTUS JACK”
For Time 10-9-8-7-6-5-4-3-
2-1-2-3-4-5-6-7-8-9-10 reps
of:
American Kettlebell Swings
(24/16 kg)
Burpees
With a running clock, as
fast as possible perform
the prescribed work in the
1971 BENCHMARK
WODS
May 14, 2020
wodwell.com/wod/big-poppa-
pump
“BRUISER”
For Time 1 mile Run
40 Box Jump Overs (24/20
in)
800 meter Run
30 Clean-and-Jerks (60/40
kg)
400 meter Run
20 Snatches (40/30 kg)
200 meter Run
10 Thrusters (40/30 kg)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
last rep of Thrusters is
completed.
wodwell.com/wod/bruiser
“CAN KOOZIE”
AMRAP in 12 minutes 3
Squat Cleans (255/165 lb)
12 Dumbbell Push Presses
(2x50/35 lb)
30 Double-Unders
Scaling Intermediate
AMRAP in 12 minutes 3
Squat Cleans (80% of
1RM) 12 Dumbbell Push
Presses (2x35/20 lb) 60
Single-Unders Beginner
page 14 of 430
wodwell.com/wod/bell-rope
“BIG BEND”
For Time 75 calorie Row
75 Inverted Row
75 Thrusters (75/65 lb)
wodwell.com/wod/big-bend
“BIRD BOX”
For Time 5,000/4,000
meter Row
Every 4 minutes perform
20 Shoulder-to-Overheads
(135/95 lb)
The athlete begins rowing
until the 4:00 minute mark.
The athlete gets off of the
rower and performs 20
shoulder-to-overheads.
After completing 20 reps,
the athlete continues to
accumulate meters on the
rower. The workout is done
when the athlete
accumulates 5,000 m.
Scaling Intermediate For
Time 3000 meter Row 20
Shoulder-to-Overheads
(95/65 lb)* *Perform
every 4 minutes.
Beginner For Time 2000
meter Row 12 Shoulder-to-
Overheads (65/45 lb)*
*Perform every 4 minutes.
order written. Perform 10
American Kettlebell Swings
and 10 Burpees, then 9
Kettlebell Swings and 9
Burpees and so on
decreasing until the round
of 1 and 1; then increasing
again until the final round
of 10 and 10. Score is the
time on the clock when the
last round of 10 Swings
and 10 Burpees is
completed.
wodwell.com/wod/cactus-jack
“CARL”
3 Rounds for Time 30
Dumbbell Thrusters
(2x40/25 lb)
800 meter Run
30 Burpees
Scaling Intermediate 3
Rounds for Time 30
Dumbbell Thrusters
(2x35/20 lb) 800 meter
Run 30 Burpees Beginner
3 Rounds for Time 15
Dumbbell Thrusters
(2x20/12 lb) 400 meter
Run 15 Burpees Athletes
can also substitute another
monostructural movement
like a rower, ski, or bike for
the run.
wodwell.com/wod/carl
1971 BENCHMARK
WODS
May 14, 2020
AMRAP in 12 minutes 3
Squat Cleans (45/35 lb)
12 Dumbbell Push Presses
(2x15/10 lb) 30 Single-
Unders
wodwell.com/wod/can-koozie
“CARRIERS”
For Time Pull a random
card and perform the
corresponding movement
for that card. The number
of repetitions will be the
number of the card drawn.
Red Number Cards = Air
Squats
Black Number Cards =
Hand Release Push-Ups
Aces = 1 repetition
Face Cards = 35 Double-
Unders
Jokers = 100 Sit-Ups
With a running clock, as
fast as possible draw a
card one at a time and
perform the prescribed
movement for each
corresponding card. For all
the red number cards,
athlete must perform Air
Squats with the number in
the card as the repetition.
For all the black number
cards, athlete must
perform Hand Release
Push-Ups with the number
page 15 of 430
wodwell.com/wod/bird-box
“BURN BABY
BURN”
2 Rounds for Time 21
Russian Twists
15 Reverse Lunges
9 Squats to Sit
15 Russian Twists
12 Reverse Lunges
9 Squats to Sit
12 Russian Twists
9 Reverse Lunges
6 Squats to Sit
2 minutes Rest after Round
1
With a running clock, as
fast as possible perform
the prescribed work in the
order written for two
rounds. Athlete must
perform 21 Russian Twists,
15 Reverse Lunges, and 9
Squats to Sit before
moving on to 15, 12, 9
reps, and 12-9-6 reps
respectively. Rest 2
minutes after completing
the first round. If you have
a weighted object, use it
for Russian Twists and
Reverse Lunges. For the
Squats to Sit, squat down
to a chair, medicine ball or
a footstool. Aim is to
“CEREBRUM”
For Time 4 Rounds of:
8 Toes-to-Bars
10 Box Jump Overs (24/20
in)
Directly into:
12 Snatches (95/65 lb)
35 Double-Unders
10 Snatches (115/75 lb)
35 Double-Unders
8 Snatches (135/95 lb)
35 Double-Unders
6 Snatches (155/105 lb)
35 Double-Unders
Time Cap: 13 minutes
wodwell.com/wod/cerebrum
“CHOE”
AMRAP in 35 minutes Buy-
In:
9 Man Makers (2x35/20 lb
dumbbells)
11 Burpees
In remaining time, AMRAP
of:
300 meter Run
27 Air Squats
9 Handstand Push-Ups
Start a 35-minute timer. Do
the man-makers and
burpees. Then, without
stopping continue to the
run, air squats, and
1971 BENCHMARK
WODS
May 14, 2020
in the card as the
repetition. If a black ace is
drawn, athlete must
perform 1 Hand Release
Push-Up. If a red ace is
drawn, athlete must
perform 1 Air Squat. For
every face cards, athlete
must accomplish 35
Double-Unders. For every
joker card, athlete must
perform 100 Sit-Ups.
Score is the time on the
clock when all the cards
are drawn and
corresponding movements
are completed. Tips and
Strategy Minimize
transitions. Try not to take
extended breaks when
flipping a card. Move with
a sense of urgency from
movement to movement.
Intended Stimulus Fairly
basic bodyweight
movements should allow
the athlete to move quickly
from card to card. The
jokers will obviously take
the longest to complete,
but the total time should
be between 15-20 mins on
the fast end but no more
than an hour on the slow
end. Scaling Scale the
Double-Unders to 50
Single-Unders.
wodwell.com/wod/carriers
page 16 of 430
control down then
disengage at the bottom
for a brief second,
reengage and come back
up for 1 rep. Score is the
time on the clock when the
last set of Squats to Sit is
completed. Intended
Stimulus
Larger numbers are aimed
to give your abs/core a
good blast. Reverse
Lunges are designed to
work on your balance
along while stimulating
legs. Squats to Sit
encourages you to have a
better connection with
your hips, glutes,
hamstrings, and quads.
The rep scheme
encourages you to keep a
good speed and pacing.
The 2-minute rest is to
encourage you to push in
the 2nd round, overall
holding your original score.
wodwell.com/wod/burn-baby-
burn
“CANNED HEAT”
EMOM in 15 minutes 1.5
mile Treadmill Run (total)
Start at 15% grade.
Decrease by 1% each
minute.
handstand push-ups and
repeat those three
movements as many times
as possible until the 35-
minute clock runs out. Your
score is the number of
rounds and repetitions
completed of the run/air
squat/handstand push-ups.
One man maker consists of
a dumbbell push-up, two
renegade rows (one per
arm), and a squat clean
thruster.
wodwell.com/wod/choe
“CLARA”
For Time 10-9-8-7-6-5-4-3-
2-1 reps of:
Strict Pull-Ups
GHD Sit-Ups
Thrusters (95/65 lb)
Perform 10 reps of each
movement, then 9, then
8… until you've completed
all rounds. Scaling For
Time 10-9-8-7-6-5-4-3-2-1
reps of: Kipping Pull-Ups
AbMat Sit-Ups Thrusters
(65/45 lb)
wodwell.com/wod/clara
“CLOVER BELL”
7 Rounds for Time 15
Banded Kettlebell Swings
1971 BENCHMARK
WODS
May 14, 2020
“CHARLOTTE”
For Time 400 meter
Stroller Run (with your
child)
Then, 2 Rounds of:
1 minute Baby Goblet
Squats
1 minute Baby Good
Mornings
1 minute Baby Push-Ups
400 meter Stroller Run
(with your child)
Then, 2 Rounds of:
1 minute Baby Shoulder-
to-Overheads
1 minute Baby Walking
Lunges
Finally, perform:
400 meter Stroller Run
(with your child)
Complete the above run
and child workouts as
quickly as possible.
Score is the time it takes
to complete the workout.
Tips and Strategy There
is no amount of reps, only
time dedicated to each
movement, which should
allow the athlete/parent to
work safely with the child.
Put most of the effort into
the run where the child is
the safest. Intended
page 17 of 430
Wear a weight vest (20 lb)
For this workout, you need
a treadmill and a 20 lb
weight vest. Start with the
treadmill at 15% grade.
You can use the timer on
the treadmill or start a
running clock, and every
minute on the minute
lower the % grade by 1%
The goal by the time you
reach 0% is to have
completed 1.5 miles. You
may walk, jog, and run as
needed, and control the
speed accordingly. DO NOT
hold on to treadmill at all.
You DO get the full minute
at 0% grade. Wear a 20#
weight vest for RX.
Scaling Perform the
workout as written but
without a weight vest, or
lower the grade and the
distance accordingly. For
example, instead of
starting at 15% grade,
start at 12% grade and go
with a goal of 1.2 miles, or
start at 10% grade with a
goal of 1.0 miles, etc.
wodwell.com/wod/canned-heat
“CATALYST”
For Time Buy-In:
15 Bar Muscle-Ups
(24/16 kg)
10 Alternating Kettlebell
Snatches (24/16 kg)
5 Burpee Pull-Ups
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 7 rounds.
Score is the time on the
clock when the last round
of burpee pull-ups is
completed.
wodwell.com/wod/clover-bell
“COOKIE
SHREDDER”
3 Rounds for Time 300
meter Row
3 Deadlifts (155/105 lb)
30 Double-Unders
3 Squat Cleans (155/105
lb)
Time Cap: 9 minutes
For RX+, use bodyweight
on deadlifts and squat
cleans.
wodwell.com/wod/cookie-
shredder
“COVID 19
ESSENTIAL
1971 BENCHMARK
WODS
May 14, 2020
Stimulus This should get
your heart rate up and
allow you to bond with
your child and expose
them to fitness at an early
age. Scaling Walk instead
of run with the stroller.
Squat to a target like a
raised box or a bench.
Perform planks instead of
pushups or do pushups on
an elevated surface like
hands on a park bench.
With walking lunges, sub
stationary lunges or don't
touch your knee to the
ground.
wodwell.com/wod/charlotte-2
“CINDY’S
COUSIN”
AMRAP in 20 minutes 5
Burpees
10 Push-Ups
15 Air Squats
On a 20-minute clock, as
many rounds and
repetitions as possible
(AMRAP) perform the
prescribed work in the
order written. Score is the
total number of rounds and
repetitions before the 20-
minute clock stops.
wodwell.com/wod/cindys-cousin
page 18 of 430
5 rounds of:
30 Double-Unders
10 Deadlifts (155/105 lb)
5 Squat Cleans (155/105
lb)
Cash-Out:
15 Bar Muscle-Ups
wodwell.com/wod/catalyst
“CHIMERA
CROSSFIT 1”
Four 2-minute AMRAPs in
11 minutes 15/11 calorie
Row
5 Hang Power Cleans
(135/95 lb)
Max Unbroken Shoulder-to-
Overheads (135/95 lb)
Rest 1 minute between
rounds
On an 11-minute clock,
perform 4 rounds of 2-
minute AMRAPs of 15/11
calorie Row, 5 Hang Power
Cleans, and max unbroken
Shoulder-to-Overheads. In
the Shoulder-to-
Overheads, athlete has
one attempt to complete
as many repetitions as
possible in one go. Rest 1
minute between rounds.
Score is the total number
of repetitions completed
before the 11-minute clock
WORKER”
EMOM in 19 minutes 6
Alternating Dumbbell
Deadlifts (50/35 lb)
4 Alternating Dumbbell
Squat Cleans (50/35 lb)
2 Alternating Dumbbell
Shoulder-to-Overheads
(50/35 lb)
Remaining time in each
minute, AMRAP:
Goblet Hold March
(L+R=1)
On a 19-minute clock,
every minute on the
minute (EMOM) perform 6
Alternating Dumbbell
Deadlifts, 4 Alternating
Dumbbell Squat Cleans,
and 2 Alternating Dumbbell
Shoulder-to-Overheads
(50/35 lb). In the remaining
time in each minute,
perform Goblet Hold
March. Hold the dumbbell
as if doing a Goblet Squat
and march instead of
squatting. Left and right
steps count for 1 rep.
Score is the total number
of repetitions completed
before the 19-minute clock
stops.
wodwell.com/wod/covid-19-
essential-worker
1971 BENCHMARK
WODS
May 14, 2020
“CLAUDIA”
5 Rounds for Time 20
Kettlebell Swings (55/35 lb)
400 meter Run
wodwell.com/wod/claudia
“CONFUSED 2K”
10 Rounds for Time 200
meter Row
Front Rack Barbell Hold
(Bodyweight)*
*Hold the barbell for the
duration of the 200 meter
Row.
With a running clock, as
fast as possible perform
the prescribed work in the
order written. If the 200-
meter Row takes 1 minute,
then athlete must hold the
Barbell in the Front Rack
Position at 1 minute. If it
takes 2 minutes to do the
Row, then the Barbell Front
Rack Hold will be for 2
minutes as well. Score is
the time on the clock when
the last Front Rack Hold is
completed. Scaling
Established: Use 65-75%
of Bodyweight
Recruit: Use 45-65% of
Bodyweight
wodwell.com/wod/confused-2k
page 19 of 430
stops.
wodwell.com/wod/chimera-
crossfit-1
“CIRCUS”
10 Rounds for Time 25
Double-Unders
10 D-Ball Slams (30/20 lb)
5 Ring Dips
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 10
rounds. Score is the time
on the clock when the last
round of Ring Dips is
completed.
wodwell.com/wod/circus
“CLOSE GRIP
BENCH PRESS”
For Load 1 rep max Close
Grip Bench Press
Build to a one-rep
maximum close grip bench
press using a 16” grip
width for consistency.
wodwell.com/wod/close-grip-
bench-press
“CONTAGION”
For Time 1 mile Run
“CRAZY
EIGHTS”
AMRAP in 8 minutes 8
Overhead Squats (45/35
lb)
8 Ball Slams (40/30 lb)
8 Wall Ball Shots (20/14 lb,
10/9 ft)
8 Russian Kettlebell Swings
(2/1.5 pood)
Set timer for 8 minutes and
complete as many rounds
as possible. Score is total
reps completed in 8
minutes. Scaling AMRAP
in 8 minutes 8 PVC
Overhead Squats 8
Medicine Ball Slams
(14/10 lb) 8 Wall Ball
Shots (14/10 lb, 9/8 ft) 8
Russian Kettlebell Swings
(1/.5 pood)
wodwell.com/wod/crazy-eights
“CROSSED”
5 Rounds for Time 15
calorie Assault Airrunner
20 Crossbody Toe Touches
(10 per side)
15 Single Dumbbell Front
Squats (50/35 lb)
Rest 30 seconds
With a running clock, as
fast as possible perform
1971 BENCHMARK
WODS
May 14, 2020
“CORRUPTION”
For Time 15-12-9-6-3 reps
of:
Bar Muscle-Ups
Squat Clean Thrusters
(135/95 lb)
Lateral Bar Over Burpees
At the sound of 3-2-1 go,
complete the 15 bar MUs,
then 15 Squat Clean
Thrusters, then 15 Lateral
Burpees over the Bar. Then
proceed to complete 12 of
each, then 9 of each, then
6 of each then finally 3 of
each. Score is the total
time it takes to complete
all 135 reps. If an athlete
can not complete all 135
reps within the time cap, 1
second should be added to
his time of 16 mins.
wodwell.com/wod/corruption
“CRACKED”
5 Rounds in 15 minutes
EMOM for 3 minutes:
Minute 1: Max Unbroken
Pull-Ups
Minute 2: Max Unbroken P-
Bar Dips
Minute 3: Rest
Set timer for 15 minutes.
One round consists of a 3-
minute EMOM. Complete 5
page 20 of 430
20 Eight-Count Body the prescribed work in the
Builders* order written for 5 rounds.
800 meter Run Rest 30 seconds between
35 Eight-Count Body rounds. Score is the time
Builders* on the clock when the last
400 meter round of Single Dumbbell
50 Eight-Count Body Front Squats is completed.
Builders* Movement Standard: For
200 meter the Crossbody Toe
Touches, start standing
*1 Body Builder: and then alternate
1: Hands on The Ground between taking your right
2: Feet Jump Back To Push arm and left arm to the
Up Plank opposite sides of your body
3: Chest On The Ground to touch your toes.
(Bottom Push Up Position) Intended Stimulus
4: Back To Plank Position Choose a weight that
(Top Push Up Position) allows you to maintain a
5. Wide Stance (Like A consistent, and moderate,
Jumping Jack) pace on the DB Front
6. Narrow Stance (Back To Squats and the Crossbody
Plank Position) Toe Touches. The goal is to
7. Feet Jump Forward to complete the 15 in the
Hands same amount of time each
8. Stand Tall round.
See: 8-Count Body Builder wodwell.com/wod/crossed
(Demo Video) With a
running clock, as fast as
possible perform the “CUPID
prescribed work in the SHUFFLE”
order written. The running
AMRAP (with a Partner) in
distances are straight
12 minutes 1 calorie Row
forward. The Eight-Count
1 Hang Power Clean (95/65
Body Builders are a mix
lb)
between a strict burpee
2 Front Rack Lunges (95/65
and a squat thrust. Each
lb)
movement of the body
builder consists of hands
*Add 1 calorie, 1 clean and
on the ground, sprawl back
1971 BENCHMARK
WODS
May 14, 2020
rounds. Reps are broken
when your hands come off
the bar or your feet touch
the ground. Score is total
reps completed in all five
rounds. Scaling 5 Rounds
in 15 minutes EMOM for 3
minutes: Minute 1: Max
Unbroken Ring Rows
Minute 2: Max Unbroken
Hand Release Push-Ups
Minute 3: Rest
wodwell.com/wod/cracked
“CREEPING
DEATH”
For Time 100 Wall Ball
Shots (20/14 lb)
75 Toes-to-Bars
75/50 calorie Assault
Airbike
75 Double Dumbbell
Shoulder-to-Overheads
(2x50/35 lb)
100 foot Single-Arm
Overhead Walking Lunges
(65/50 lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
100-foot Single-Arm
Overhead Walking Lunges
is completed.
wodwell.com/wod/creeping-death
page 21 of 430
to Push-Up position, chest
to the floor, Push-Up to
Plank, wide stance like a
Jumping Jack, narrow
stance back to Plank, jump
feet forward, stand straight
up (no jump and clap).
Score is the time on the
clock when the 200 meter
Run is completed. Tips
and Strategy Work to
your strengths. If you are a
strong runner, use that to
make up time lost on the
8-counts, if you are a
slower runner, use the run
as a rest, and attack the 8-
counts. Intended
Stimulus Should ignite a
good cardio response, but
should be able to keep
moving on the Body
Builders. Scaling Scale the
Run To Row: 2,000 meter,
1,000 meter, 500 meter,
250 meter respectively. If
the athlete struggles with
the push-up portion of the
Body Builder, they can
scale to regular Burpees
and hit the down portion
more like an Up-Down than
a Push-Up.
wodwell.com/wod/contagion
“CORTEX”
AMRAP in 9 minutes 1-2-3-
4-5-6-7…
2 lunges every round.
Partner A does Round 1
while Partner B does Round
2 etc.
Scaling Intermediate
AMRAP (with a Partner) in
12 minutes 1 calorie Row 1
Hang Power Clean (75/55
lb) 2 Front Rack Lunges
(75/55 lb) Beginner
AMRAP (with a Partner) in
12 minutes 1 calorie Row 1
Hang Power Clean (65/45
lb) 2 Front Rack Lunges
(65/45 lb)
wodwell.com/wod/cupid-shuffle
“DAY 3”
With a Running Clock in 60
minutes Max Distance Run
Every 5 minutes, perform:
15 Push-Ups
15 Back Widows
See: "Back Widow"
Movement Demo Run for
an hour. Set a timer and
every 5 minutes stop and
do the upper body
push/pull combination. No
scoring. An athlete could
measure their overall
distance if they wanted a
number to track. Tips and
Strategy This is a classic
aerobic movement
1971 BENCHMARK
WODS
May 14, 2020
“CROSSFIT
AISLING 1”
AMRAP in 25 minutes 5
Burpees to Target (12/6 in)
10 calorie Bike
15 calorie Row
20 Double-Unders
On a 25-minute clock, as
many rounds and
repetitions as possible
(AMRAP) perform the
prescribed work in the
order written. Score is the
total number of rounds and
repetitions completed
before the 25-minute clock
expires.
wodwell.com/wod/crossfit-
aisling-1
“DAY 1”
AMRAP in 20 minutes 20
Air Squats
20 Sit-Ups
10/7 Handstand Push-Ups
On a 20-minute clock, as
many rounds and
repetitions as possible
(AMRAP) perform the
prescribed work in the
order written. Score is the
total number of rounds and
repetitions completed
before the 20-minute clock
stops. Tips and Strategy
page 22 of 430
Devil Press (2x50/35 lb)
2-4-6-8-10-12-14…
Wall Balls (20/14 lb)
Perform ascending
repetitions of devils press
(increment by 1's) and wall
balls (increment by 2's)
each round until the 9
minutes is up. Score is the
total number of repetitions
completed.
wodwell.com/wod/cortex
“CRAZY COW”
For Time 60 Dumbbell
Clean-and-Jerks (70/50 lb)
50 Toes-to-Bars
40 Thrusters (115/80 lb)
30 Burpee Box Jump Overs
(24/20 in)
20 Clusters (165/110 lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
last rep of clusters is
completed.
wodwell.com/wod/crazy-cow
“CROSS”
For Time 70 Deadlifts
(185/125 lb)
70 Alternating Back Rack
(jogging) mixed with a
classic calisthenic
movement (Push-Ups) and
a not so common but
complimentary calisthenic
movement (Back Widow).
Where long sleeves or
even knees sleeves if
you're doing Back Widows
outside. Tape is also a
good option. An athlete
can use this as a recovery
WOD or as a way to
challenge their endurance.
Intended Stimulus This
should be a good, steady-
state workout for the most
part. The Push-Ups and
Back Widows will get the
heart rate up due to the
bracing nature of these
movements. Scaling For
Intermediate, reduce the
time cap to 45 minutes.
For Beginners, reduce the
time cap to 15-30
minutes depending on
running capacity. Reduce
the reps on the Push-
Ups/Back Widows to 7-10.
Substitute Planks for
Push-Ups.
wodwell.com/wod/day-3
“DEAD BROKE”
Three 5-Minute AMRAPs in
25 minutes Part A
From 0:00-5:00:
1971 BENCHMARK
WODS
May 14, 2020
If you are a pro, get after
it. you could also add a
deficit to the Handstand
Push-Ups. Beginner to
Intermediate athletes may
want to focus on keeping
their heartrate at a
manageable pace in order
to get through the
Handstand Push-Ups.
Intended Stimulus This is
a bodyweight workout to
hit a lot of the major
muscle groups in the body.
The rep range will test
stamina for most beginner
to intermediate athletes. If
an athlete cannot finish the
Handstand Push-Ups in
under 45 seconds, they
should scale. Scaling For
intermediate, add an
AbMat to reduce the range
of motion on the
Handstand Push-Ups. You
can also scale the
Handstand Push-Ups with
Handstand Holds, Wall
Walk, Planks, or reduce the
reps on the Handstand
Push-Ups.
wodwell.com/wod/day-1
“DAY 4”
AMRAP in 30 minutes 100
foot Walking Lunges
25/20 Hand Release Push-
Ups
page 23 of 430
Lunges (135/95 lb) Buy-In:
70 Chest-to-Bar Pull-Ups 50/35 calorie Row
70 Box Jump Overs (24/20
in) Then, AMRAP of:
70 Abmat Sit-Ups 12 Deadlifts (225/155 lb)
8 Box Jump Overs (24/20
At the start of the clock, in)
work your way through
each series of movements, Rest 5 minutes
completing the total 70 at
each movement before Part B
moving to the next. Score From 10:00-15:00:
is the total time taken to Buy-In:
complete the total work 35/25 calorie Row
load. Scaling
Intermediate For Time 70 Then, AMRAP of:
Deadlifts (135/95 lb) 70 8 Deadlifts (265/185 lb)
Alternating Back Rack 8 Box Jump Overs (24/20
Lunges (95/65 lb) 70 in)
Pull-Ups 70 Box Jump
Overs (24/20 in) 70 Abmat Rest 5 minutes
Sit-Ups Beginner For Time
50 Deadlifts (115/75 lb) Part C
50 Alternating Back Rack From 20:00-25:00:
Lunges (75/55 lb) 50 Buy-In:
Ring Rows 50 Box Jump 20/15 calorie Row
Overs (20/16 in) 50
Abmat Sit-Ups Then, AMRAP of:
4 Deadlifts (315/220 lb)
wodwell.com/wod/cross 8 Box Jump Overs (24/20
in)
“CROSSFIT wodwell.com/wod/dead-broke
RIDGECREST 1”
AMRAP in 12 minutes 4
Dumbbell Step-Ups
“DECK OF
(2x50/35 lb, 20 in) FITNESS”
4 Toes-to-Bars AMRAP in 20 minutes Pull a
4 Single-Arm Dumbbell random card and perform
Hang Clean-and-Jerks
1971 BENCHMARK
WODS
May 14, 2020
100 foot Walking Lunges
25 Burpees
On a 30-minute clock,
perform as many rounds
and repetitions as possible
(AMRAP) of the prescribed
work in the order written.
Score is the total number
of rounds and repetitions
completed before the 30-
minute clock stops.
Scaling Reduce the time
to 10-15 minutes and/or
reduce the number of
reps/distance on all
exercises. Scale the Push-
Ups by elevating the
hands. Tips and Strategy
30 minutes is a long time,
so don't destroy yourself in
the first round. Try to
maintain a steady heart
rate and keep moving.
Break up the hand release
pushups early (round 2/3).
Intended Stimulus Push-
Ups will have to be broken
up, especially after 2-3
rounds for most people.
The Burpees will get the
heart rate up the most, like
always. Walking Lunges
can be tough for some
athletes but will give the
upper body pressing
muscles a break
wodwell.com/wod/day-4
page 24 of 430
(50/35 lb)
Add 4 repetitions to each
movement after every
round.
On a 12-minute clock, as
many rounds and
repetitions as possible
(AMRAP) perform the
prescribed work in the
order written. Athlete must
perform 4 Dumbbell Step-
Ups, 4 Toes-to-Bars, and 4
Single-Arm Dumbbell Hang
Clean-and-Jerk for the first
round. Add 4 repetitions in
each movement after each
round. Score is the total
number of rounds and
repetitions completed
before the 12-minute clock
stops.
wodwell.com/wod/crossfit-
ridgecrest-1
“DAY 2”
7 Rounds for Time 200
meter Sprint
50 meter Bear Crawl
15 Burpees
Rest 2 minutes between
rounds
With a running clock, as
fast as possible perform
the prescribed work in the
the number of reps of the
corresponding movement
for that card.
Hearts = Push-Ups
Spades = Jump Lunges
Diamonds = Sit-Ups
Clubs = Air Squats
Jokers = 15 Burpees
Where:
Aces = 1 rep
Jack = 11
Queen = 12
King = 13 reps
Start a 20-minute clock
and immediately pull a
random card from the
deck. Perform the number
of reps of the
corresponding movement
for that card. For example,
if you draw 7 of Spades,
perform 7 Jump Lunges.
Draw another card and
perform the corresponding
movements as many
rounds as possible in 20
minutes. Don’t have a deck
of cards handy? Check out
the ‘Deck of Cards’ app
(iOS)‘. Score is the total
number of repetitions
completed before the 20-
minute clock expires.
wodwell.com/wod/deck-of-fitness
1971 BENCHMARK
WODS
May 14, 2020
“DEATH SWING”
For Time 300 Russian
Kettlebell Swings (24/16
kg)
Every minute on the
minute, perform Burpee(s).
Start with 1 Burpee after
minute 1, then 2 Burpees
after minute 2, then 3
Burpees, etc.
With a running clock, start
by performing as many
Russian Kettlebell Swings
as possible from 0:00-1:00.
At the 1-minute mark,
perform 1 Burpee.
Continue accumulating
Russian Kettlebell Swings
until 2:00, then do 2
Burpees. Continue in this
manner, adding 1 Burpee
per minute until all 300
Russian Kettlebell Swings
are completed. Score is
the time on the clock when
the 300th Russian
Kettlebell Swing is
completed. Scaling
Options Intermediate
200 Russian Kettlebell
Swings (16/12 kg) Every
minute on the minute,
perform Burpee(s). Start
with 1 Burpee and add 1
Burpee each minute until
you can no longer
continue. Then reduce
page 25 of 430
order written. Complete
the 7 rounds and try to
keep time for each round
within 10% of the previous
round. Score is the total
time difference between
rounds. If round 1 takes
120 seconds and round 2
takes 123 seconds, your
score is 3 at that point.
Tips and Strategy With
the simplicity of the
movements, the athlete
should focus on working
hard and getting through
the reps as fast as
possible. With the scoring
system, the athlete can
track how and where
(during the workout/which
set) their fitness has
progressed or regressed on
subsequent attempts at
this workout. Intended
Stimulus Each round
should be max effort
knowing that there will be
a 2-minute rest to follow.
General, overall fatigue will
set in for most by the 5th
or 6th round. Scaling
There should be no scaling
required other than
reducing the total volume.
A beginner or scaled
athlete may want to stop
after doing 3-4 rounds.
wodwell.com/wod/day-2
“DON’T DROP
THE
KETTLEBELLS”
AMRAP in 20 minutes 10
Dual Kettlebell Deadlifts
(2x53/44 lb)
40 meter Dual Kettlebell
Farmer's Carry (2x53/44
lb)
10 Dual Kettlebell
Thrusters (2x53/44 lb)
40 meter Dual Kettlebell
Farmer's Carry (2x53/44
lb)
For twenty minutes
straight perform as many
rounds as possible of the
above exercises. Score is
the number of reps
performed as a whole,
each 10m are equal to 10
points or reps. Each round
as a whole consists of a
total of 100 points or reps.
Scaling AMRAP in 20
minutes 10 Dual Kettlebell
Deadlifts (2x44/35 lb) 40
meter Dual Kettlebell
Farmer's Carry (2x44/35
lb) 10 Dual Kettlebell
Thrusters (2x44/35 lb) 40
meter Dual Kettlebell
Farmer's Carry (2x44/35
lb)
wodwell.com/wod/dont-drop-the-
kettlebells
1971 BENCHMARK
WODS
May 14, 2020
the number of burpees
each minute by 1, until
200 Kettlebell Swings are
completed. If you reach the
point where you do 1
Burpee each minute, do
not reduce further to 0
Burpees - do at least 1
Burpee each minute.
wodwell.com/wod/death-swing
“DEMETRIUS”
For Time 20-16-12-8-4 reps
of:
Bench Presses (155/105 lb)
Calorie Row
wodwell.com/wod/demetrius
“DOUBLE
TROUBLE”
EMOM For As Long As
Possible 3 Muscle-Ups
5 Shoulder-to-Overheads
(135/95 lb)*
*Add one rep every
minute.
At the start of the clock,
you have a 1 min window
to complete reps of
muscle-ups and reps of
shoulder-to-overheads, if
you complete the given
amount of reps in the min
page 26 of 430
“DAY 5”
EMOM in 40 minutes
Minute 1: 5 Air Squats + 5
Jump Squats
Minute 2: 5 Push-Ups + 5
Clap Push-Ups
Minute 3: 5 Sit-Ups + 5 V-
Ups
Minute 4: 5 Strict
Handstand Push-Ups + 5
Kipping Handstand Push-
Ups
Repeat 10 times
On a 40-minute clock,
perform every minute on
the minute (EMOM) of the
prescribed work in the
order written. Cycle
through the 4 pairs of
exercises. The first
movement is of each set is
strict in nature and the
second movement is more
dynamic. Score is the total
number of repetitions
completed before the 40-
minute clock stops. Tips
and Strategy Most
athletes should figure out
what they are going to do
for their handstand
pushups before they start.
The rest of the workout is
really straight forward. If
this is too easy for some of
the more advanced
athletes, they can double
“DOWN WITH
THE SIXNESS”
With a Running Clock for
Time From 0:00-6:00,
AMRAP of:
2 Alternating Kettlebell
Snatches (24/16 kg)
4 Burpees
4 Alternating Kettlebell
Snatches (24/16 kg)
4 Burpees
Continue with this pattern,
adding 2 Kettlebell
Snatches each round.
Rest 2 minutes
Perform until complete:
2 Alternating Kettlebell
Snatches (24/16 kg)
4 Burpees
Start with the final count of
Alternating Kettlebell
Snatches from the first 6-
minute AMRAP, decreasing
by 2 Alternating Kettlebell
Snatches until back to 0.
With a running clock,
perform as many rounds
and repetitions as possible
(AMRAP) of the Alternating
Kettlebell Snatches and 4
Burpees. Increase 2
Kettlebell Snatches each
round until the end of the
1971 BENCHMARK
WODS
May 14, 2020
then you add 1 rep to the
shoulder-to-overhead in
the next minute. Your
score is the total reps you
completed in the entire
workout. Scaling
Intermediate EMOM For
As Long As Possible 3
Muscle-Ups 5 Shoulder-to-
Overheads (115/75 lb)*
*Add one rep every
minute. Beginner EMOM
For As Long As Possible 3
Muscle-Ups 5 Shoulder-to-
Overheads (75/55 lb)*
*Add one rep every
minute.
wodwell.com/wod/double-
trouble-2
“DRAGO”
For Time 100 American
Kettlebell Swings (24/16
kg)
200 Russian Kettlebell
Swings (24/16 kg)
*Every time you drop the
kettlebell, perform:
5 Burpees
10 Push-Ups
15 Air Squats
wodwell.com/wod/drago-2
“DUMBBELL
page 27 of 430
the reps. Intended
Stimulus The smaller sets
should allow the athlete to
enjoy a gradual increase in
heart rate. Minute 4 will be
the most challenging for
most athletes, especially
when fatigue starts to set
in. Scaling EMOM in 30
minutes Minute 1: 5 Air
Squats Minute 2: 5
Push-Ups Minute 3: 5
Sit-Ups
wodwell.com/wod/day-5
“DEATHLY
PULL”
AMRAP For As Long As
Possible 10 Chest-to-Bar
Pull-Ups
10 Dumbbell Squat Cleans
(2x50/35 lb)
10 calorie Row
Add 2 reps to each
movement per round until
failure.
At 0:00 on the clock,
complete 10 reps of chest-
to-bar pull-ups, dumbbell
squat cleans, and calories
on the rower. Once
completed, rest until the
4:00 mark. At the 4:00,
complete 12 of each
movement. Rest until the
8:00. Continue adding 2
6-minute time cap. Rest 2
minutes. Then, starting
from where you finished
with the final count of
Alternating Kettlebell
Snatches, perform the
couplet by decreasing 2
Snatches each round until
back to 0 as fast as
possible. Score is the time
on the clock when the
second AMRAP is
completed.
wodwell.com/wod/down-with-
the-sixness
“DUDLEY”
For Time (with a Partner)
150 calorie Row
300 Russian Kettlebell
Swings (24/16 kg)
100 calorie Row
200 Wall Ball Shots (9/6
kg)
50 calorie Row
100 Burpees
1 working while the other
rests (you go I go)
complete each movement
for prescribed reps before
moving on to the next.
Break up reps however you
wish.
wodwell.com/wod/dudley
1971 BENCHMARK
WODS
May 14, 2020

RUN” reps to each movement

until you cannot complete “ELIZA-PLUS”
For Time 400 meter Run
the workload in the given 27-21-15-9 Reps for Time
20 Dumbbell Clean-and-
4:00 time period. Scoring Power Cleans (135/95 lb)
Presses (2x50/35 lb)
Score is last round Ring Dips
400 meter Run
completed + number of
20 Dumbbell Thrusters
reps. For example, if you With a running clock, as
(2x50/35 lb)
completed the round 16 fast as possible perform
400 meter Run
and get 18 dumbbell squat the prescribed work in the
20 Dumbbell Burpees and
cleans, your score is 16+ order written. Athlete must
Presses (2x50/35 lb)
36 (18 chest-to-bar pull- accomplish 27 Power
400 meter Run
ups and 18 dumbbell squat Cleans and 27 Ring Dips
cleans). Scaling Every 4 before moving on to 21
With a running clock,
Minutes For as Long as Power Cleans and 21 Ring
complete the runs and
Possible 8 Pull-Ups 8 Dips and so on. Score is
dumbbell movements as
Dumbbell Squat Cleans the time on the clock when
quickly as possible. Score
(2x35/20 lb) 8 calorie the last set of Ring Dips is
is the time it takes to
Row Add 2 reps to each completed. Scaling For
complete all of the
movement per round until Time 27-21-15-9 reps of:
movements. Scaling
failure. Power Cleans (95/65 lb)
Intermediate For Time
Hand Release Push-Ups
400 meter Run 20
wodwell.com/wod/deathly-pull
Dumbbell Clean-and-
wodwell.com/wod/eliza-plus
Presses (2x35/20 lb) 400
meter Run 20 Dumbbell
“DEPLOYED”
Thrusters (2x35/20 lb) “FALLEN FIVE”
400 meter Run 20 AMRAP in 22 minutes 1
Dumbbell mile Run For Time Buy-In:
Burpees+Presses 400 meter Burden Run
(2x35/20 lb) 400 meter Then, AMRAP of: (30/20 lb)
Run Beginner For Time 1 Deadlift (85% 1RM)
200 meter Run 20 34 Wall Ball Shots (20/14 Then, 5 Rounds of:
Dumbbell Clean-and- lb) 7 Tuck Jumps
Presses (2x20/12 lb) 200 16 Push-Ups
meter Run 20 Dumbbell wodwell.com/wod/deployed 20 meter Forward Bear
Thrusters (2x20/12 lb) Crawl
200 meter Run 20 20 meter Reverse Bear
Dumbbell
“DOWN THE Crawl
Burpees+Presses MOUNTAIN” 15 Burpee Broad-Jumps
(2x20/12 lb) 200 meter For Time 10-8-6-4-2 reps
WOD begins with a 400-

page 28 of 430
1971 BENCHMARK
WODS
May 14, 2020
Run
wodwell.com/wod/dumbbell-run
“EMBRACE IT”
27-21-15-9 Reps for Time
Hang Power Snatches
(75/55 lb)
Bar Facing Burpees
The workout begins with
the barbell on the floor.
Once the timer begins, the
athlete will pick up the bar
to the snatch grip hang
position and begin with the
power snatches followed
by bar facing burpees.
Step up burpees
movement may also be
used. Score is the time
after the workout is
completed. Scaling 27-21-
15-9 Reps for Time Hang
Power Snatches (45/35 lb)
Bar Facing Burpees
wodwell.com/wod/embrace-it
“FARM
STRONG”
For Time 100 Sandbag
Cleans Over the Shoulder
(150/100 lb)
Every 90 seconds perform:
5 Strict Pull-Ups
page 29 of 430
of:
Calorie Ski
Handstand Push-Ups
Hang Power Snatches
(95/75 lb)
Perform the given set of
exercises starting with a
volume of 10 and
decreasing at a rate of 2
until done, in the shortest
time possible. Score in this
workout is based on the
amount of time taken to
complete the prescribed
amount of work.
wodwell.com/wod/down-the-
mountain
“DRAGON’S
BREATH”
For Time 15 Clean-and-
Jerks (135/95 lb)
300 meter Run
10 Clean-and-Jerks
(155/115 lb)
300 meter Run
5 Clean-and-Jerks (185/135
lb)
300 meter Run
10 Clean-and-Jerks
(155/115 lb)
300 meter Run
15 Clean-and-Jerks (135/95
lb)
300 meter Run
Athlete will change out
meter run while carrying a
"burden". The "burden"
can be a weighted vest,
medicine ball, plate, etc.
Then complete five rounds
of the bodyweight
movements as quickly as
possible. Scaling
Intermediate For Time
Buy-In: 400 meter Burden
Run (20/14 lb) Then, 5
Rounds of: 7 Squat Jumps
16 Push-Ups 20 meter
Forward Bear Crawl 20
meter Reverse Bear Crawl
15 Burpees Beginner For
Time Buy-In: 400 meter
Run Then, 5 Rounds of: 7
Air Squats 16 Hands-
Elevated Push-Ups 20
meter Forward Bear Crawl
20 meter Reverse Bear
Crawl 15 Up Downs
wodwell.com/wod/fallen-five
“FIRING
SHOULDERS”
6-5-4-3-2-1 Reps for Time
Strict Presses (165/105 lb)
Push Presses (165/105 lb)
Push Jerks (165/106 lb)
Perform the given set of
exercises starting with a
volume of 6 and
decreasing at a rate of 1
until done, in the shortest
time possible. Score in this
1971 BENCHMARK
WODS
May 14, 2020

With a running clock, as weights on 1 barbell. workout is based on the

fast as possible perform
the 100 Sandbag Cleans
over the Shoulder. Every
90 seconds, athlete must
complete 5 Strict Pull-Ups
before continuing with the
amount of time taken to
wodwell.com/wod/dragons- complete the prescribed
breath amount of work.
wodwell.com/wod/firing-
“DUMBBELL shoulders

Sandbag Cleans. Score is RUN CARRY”

the time on the clock when For Time 800 meter Run
the 100th Sandbag Cleans
over the Shoulder is Then, 2 Rounds of:
completed. 8 Dumbbell Burpees to
Presses (2x45/30 lb)
wodwell.com/wod/farm-strong 100 meter Farmer's Carry
(2x45/30 lb)
8 Dumbbell Burpees to
“FOOLS MILE” Presses (2x45/30 lb)
For Time 20 Burpees 100 meter Front Rack
40 Lunges Shoulder Carry (2x45/30
400 meter Run lb)
20 Burpees
40 Lunges Finally, perform:
400 meter Run 800 meter Run
20 Burpees
40 Lunges With a running clock,
400 meter Run complete the run and
20 Burpees dumbbell movement as
40 Lunges quickly as possible. Score
400 meter Run is time competed to do all
20 Burpees of the runs and dumbbell
40 Lunges movements. Scaling
Intermediate For Time
With a running clock, as 800 meter Run Then, 2
fast as possible perform Rounds of: 8 Dumbbell
the prescribed work in the Burpees to Presses
order written. Score is the (2x35/20 lb) 100 meter
time on the clock when the Farmer's Carry (2x35/20
last set of Lunges is lb) 8 Dumbbell Burpees to
completed. Presses (2x35/20 lb) 100
meter Front Rack Shouler
“FOUNDATION
FIVE”
AMRAP in 5 minutes 10
Strict Presses (75/55 lb)
15 Kettlebell Swings (24/20
kg)
Scaling Beginners can
reduce the weight on the
strict press or use
dumbbells for the strict
press.
wodwell.com/wod/foundation-five
“FOUNDATION
ONE”
AMRAP in 5 minutes 15 Air
Squats
15 AbMat Sit-Ups
Accumulate as many reps
as possible in 5 minutes.
Score is the total reps in 5
minutes.
wodwell.com/wod/foundation-one

page 30 of 430
1971 BENCHMARK
WODS
May 14, 2020

wodwell.com/wod/fools-mile Carry (2x35/20 lb) Finally, “FOUNDATION

“FOUNDATION
FOUR”
AMRAP in 5 minutes 10
Overhead Squats (95/65
lb)
10 Burpees
Accumulate as many reps
as possible in 5 minutes.
Score is total reps in 5
minutes. Scaling
Overhead squat weight can
be reduced to a dowel or
empty bar for beginners.
wodwell.com/wod/foundation-
four
“FOUNDATION
SEVEN”
AMRAP in 5 minutes 10
Sumo Deadlift High-Pulls
(75/55 lb)
20 AbMat Sit-Ups
wodwell.com/wod/foundation-
seven
“FOUNDATION
THREE”
AMRAP in 5 minutes 10
Push Presses (95/65 lb)
10 calorie Row
perform: 800 meter Run
Beginner For Time 400
meter Run Then, 2 Rounds
of: 8 Dumbbell Burpees to
Presses (2x20/12 lb) 100
meter Farmer's Carry
(2x20/12 lb) 8 Dumbbell
Burpees to Presses
(2x20/12 lb) 100 meter
Front Rack Shouler Carry
(2x20/12 lb) Finally,
perform: 400 meter Run
wodwell.com/wod/dumbbell-run-
carry
“EVIL EMOM”
EMOM in 14 minutes Odd:
10 Thrusters (95/65 lb)
Even: 20 Kettlebell Swings
(54/35 lb)
With a running clock, each
minute on the minute
(EMOM), athlete starts by
performing 10 thrusters,
then rests until the second
round (starting at 1:00).
Then athlete completes 20
kettlebell swings. Continue,
alternating each minute,
for 14 total minutes.
wodwell.com/wod/evil-emom
“FIG NEWTON”
5 Rounds for Time 15/12
TEN”
AMRAP in 5 minutes 5
Overhead Squats (95/65
lb)
15 calorie Row
Scaling AMRAP in 5
minutes 5 Overhead
Squats (65/45 lb) 15
calorie Row
wodwell.com/wod/foundation-ten
“FRAGILE LEGS”
For Time From 0:00-10:00,
20-16-12 reps of:
Double Dumbbell Thrusters
(2x22.5/15 kg)
Burpee Pull-Ups
From 10:00-20:00, 16-12-8
reps of:
Front Squats (165/115 lb)
Wall Ball Shots (30/20 lb)
From 20:00, 12-8-4 reps of:
Front Rack Lunges (135/95
lb, each leg)
Bar Facing Burpees
Scaling Intermediate For
Time From 0:00-10:00, 20-
16-12 reps of: Double
Dumbbell Thrusters
(2x17.5/12.5 kg) Burpee
Pull-Ups From 10:00-20:00,
16-12-8 reps of: Front

page 31 of 430
1971 BENCHMARK
WODS
May 14, 2020
Accumulate as many reps
as possible in 5 minutes.
Score is the total reps in 5
minutes. Scaling Beginner
weight could be reduced to
a dowel due to potential
injury with overhead
mobility/stability demands.
wodwell.com/wod/foundation-
three
“FRANDANGO”
21-15-9 Reps for Time
Thrusters (115/75 lb)
Chest-to-Bar Pull-Ups
400 meter Run (after each
set)
At the start of the clock,
you will complete 21
thrusters then 21 chest-to-
bar pull-ups then run 400
meters then go back to the
thrusters for 15 reps and
15 chest-to-bar pull-ups
then run and so on and so
forth until you finish all the
work. (yes it end in a run)
Score is total time to finish
all the reps. Scaling
Intermediate 21-15-9
Reps for Time Thrusters
(95/65 lb) Pull-Ups 400
meter Run (after each set)
Beginner 21-15-9 Reps for
Time Thrusters (75/55 lb)
Ring Rows 200 meter
Run (after each set)
page 32 of 430
calorie Assault Bike
25 AbMat Sit-Ups
10 Dumbbell Overhead
Squats (50/35 lb)
Men do 15 cal, women do
12 cal on air assault bike.
Shoulders must touch the
ground on AbMat sit-ups.
For the overhead squats,
you may snatch the first
rep and complete all
overhead squats on the
same arm. If you want to
switch arms, the dumbbell
must be exchanged while
overhead. Each squat must
be below parallel and the
arm must remain locked
out overhead. Scaling If
no assault airbike, do
13(men)10 (women) cal
row or 200m run. You can
do regular sit-ups or leg
raises (brought as high as
possible, heels stay off the
ground). Lightweight
dumbbells for single-arm
overhead squats, or hold a
10 lb plate overhead (use
both hands to hold it)
going as deep as possible.
wodwell.com/wod/fig-newton
“FOUNDATION
EIGHT”
AMRAP in 5 minutes 10
Thrusters (95/65 lb)
Squats (135/95 lb) Wall
Ball Shots (20/14 lb) From
20:00, 12-8-4 reps of: Front
Rack Lunges (115/75 lb,
each leg) Bar Facing
Burpees Beginner For
Time From 0:00-10:00, 20-
16-12 reps of: Double
Dumbbell Thrusters
(2x10/5 kg) Burpee Bar
Touch From 10:00-20:00,
16-12-8 reps of: Front
Squats (95/65 lb) Wall
Ball Shots (14/8 lb) From
20:00, 12-8-4 reps of: Front
Rack Lunges (75/55, each
leg) Bar Facing Burpees
wodwell.com/wod/fragile-legs
“FRIDAY FUN”
Three AMRAPs in 21
minutes AMRAP in 3
minutes of:
20 Gorilla Jump Squats
40 Single Dumbbell Cleans
(15/10 kg) (alternating)
20 Gorilla Jump Squats
40 Single Dumbbell
Shoulder-to-Overheads
(15/10 kg) (alternate every
10 reps)
20 Gorilla Jump Squats
40 Single Dumbbell Hang
Snatches (15/10 kg)
(alternating)
Rest 1 minute
1971 BENCHMARK
WODS
May 14, 2020
wodwell.com/wod/frandango
“FULL
THROTTLE”
3-5-7-9-11 Reps for Time
Thrusters (165/115 lb)
Bar Muscle-Ups
Perform 3 thrusters, then 3
bar muscles ups. Then 5
thrusters, 5 bar muscle-
ups. Continue adding 2
reps per round until 11 of
each are completed.
Scaling Scale the load on
thrusters to something you
can do 10 reps unbroken if
you're fresh. Bar muscle-
ups will scale to chest-to-
bar pull-up -> chin over
bar pull-ups -> jumping
pull-ups.
wodwell.com/wod/full-throttle
“GAME DAY”
6 Rounds for Time 6 Front
Squats (225/135 lb)
16 Toes-to-Bars
Scaling Intermediate 6
Rounds for Time 6 Front
Squats (185/115 lb) 10
Toes-to-Bars Beginner 4
Rounds for Time 6 Front
Squats (135/65 lb)
16 Hanging Knee Raises
page 33 of 430
30 Double-Unders
Scaling For beginners the
weight on the thrusters can
be reduced to 65/45 or
dumbbells can be subbed
in. Depending on the
athlete's double-under
capabilities, single-unders
can be subbed in or the
athlete can attempt
double-unders for 2-3 sets
and go back to single-
unders.
wodwell.com/wod/foundation-
eight
“FOUNDATION
NINE”
AMRAP in 5 minutes 5
Power Cleans (135/85 lb)
10 Bar Facing Burpees
Scaling AMRAP in 5
minutes 5 Power Cleans
(95/65 lb) 10 Bar Facing
Burpees
wodwell.com/wod/foundation-
nine
“FOUNDATION
SIX”
AMRAP in 5 minutes 15
Wall Ball Shots (20/14 lb)
10 Burpees
Then, AMRAP in 6 minutes
of:
Same as above. Resume
where you left off.
Rest 2 minutes
Finally, AMRAP in 9
minutes of:
Same as above. Resume
where you left off.
On a 21-minute clock,
perform as many rounds
and repetitions as possible
(AMRAP) of the prescribed
work in the order written.
Do the 3-minute AMRAP
then rest 1 minute before
moving on to the 6-minute
AMRAP (start where you
left off after the first 3
minutes). Then rest 2
minutes before moving to
the final 9-minute AMRAP
(again, start where you left
off after the 6-minute
piece). Score is the total
number of rounds and
repetitions completed
before the 21-minute clock
stops. Tips and Strategy
Find a pace where you can
keep moving throughout
the workout and still be
able to breathe. Try to
control your heart rate,
especially on the Jump
Squats—your legs are
going to burn, but you'll
1971 BENCHMARK
WODS
May 14, 2020
wodwell.com/wod/game-day
“GARAGE
BARBELL 3”
Three 3-minute AMRAPs in
13 minutes AMRAP in 3
minutes:
15 Deadlifts (225/155 lb)
Max Hand Release Push-
Ups
Rest 2 minutes between
rounds
On a 13-minute clock,
perform three rounds of 3-
minute AMRAPs of 15
Deadlifts and maximum
repetitions of Hand
Release Push-Ups in the
remaining time. Rest 2
minutes between rounds.
Score is the total number
of repetitions completed
before the 13-minute clock
stops. Tips and Strategy
Pace the Push-Ups in round
one. The Deadlift weight
should be a weight the
athlete can do unbroken,
every round in under 45
seconds. Intended
Stimulus: The high rep
Deadlifts will cause some
low back and hamstring
fatigue toward the end.
Push-Ups will become
difficult at the end of the
first round. Scaling
page 34 of 430
Scaling AMRAP in 5
minutes 15 Wall Ball Shots
(14/10 lb) 10 Burpees
wodwell.com/wod/foundation-six
“FOUNDATION
TWO”
AMRAP in 5 minutes 10
Deadlifts (135/95 lb)
10 Hand Release Push-Ups
Accumulate as many reps
as possible in 5 minutes.
Score is the total reps in 5
minutes. Scaling AMRAP
in 5 minutes 10 Deadlifts
(95/65 lb) 10 Elevated
Hand Release Push-Ups
wodwell.com/wod/foundation-two
“FRESH AIR”
3 Rounds for Time 11
Thrusters (95/65 lb)
9 Bar Facing Burpees
7 Chest-to-Bar Pull-Ups
9 Bar Facing Burpees
11 Thrusters (95/65 lb)
Rest for the same duration
it takes you to finish each
round.
Time Cap: 15 minutes
Barbell comes from the
floor, or dumbbells! Barbell
get a break when you
move on to the other
movements. Instead of
moving fast, think about
limiting your breaks. Focus
on one movement at a
time. Figure out where on
each movement you can
catch your breath. If you
stop, only stop for 2-3
breaths and continue
moving. Movement
Standard: For the Gorilla
Jump Squat, perform a
standard deep Air Squat
with both of your hands
touching the ground (like a
gorilla) and jump. Make
sure there's air between
the ground and both feet.
wodwell.com/wod/friday-fun
“G-FORCE”
5 4-Minute EMOMs in 20
minutes Minute 1: 20/15
calorie Windbike
Minute 2: Rest
Minute 3: 1 Round of DT
(2x50/35 lb)*
Minute 4: Rest
*1 Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
I put windbike because I
personally have the Echo
1971 BENCHMARK
WODS
May 14, 2020
Intermediate Three 3-
minute AMRAPs in 13
minutes 15 Deadlifts
(185/125 lb) Max Hand
Release Push-Ups Rest 2
minutes between rounds
Beginner Three 3-minute
AMRAPs in 13 minutes 15
Deadlifts (95/65 lb) Max
Elevated Push-Ups Rest
2 minutes between rounds
wodwell.com/wod/garage-
barbell-3
“GODDESSMAKE
R”
6 Rounds for Time 8
Goddessmakers* (2x35/25
lb)
200 meter Run
Rest 2 minutes
*1 Goddessmaker consists
of: 1 Dumbbell Push-Up, 1
Right-Arm Plank Row, 1
Left-Arm Plank Row, 1
Dumbbell Clean, 1 Front
Squat, 1 Push Press, 1
Overhead Reverse Lunge
each leg (unbroken)
A Goddessmaker (an
extended version of a Man
Maker) consists of the
following in order: Using
Dumbbells, perform a
pushup, then a plank row
page 35 of 430
will be taken to a front
squat and then to an
overhead press for 11
repetitions. After the 11
repetitions, athlete
performs a burpee where
chest and thighs are in full
contact with the ground
and then athlete stands
and jumps with two feet
together over the bar and
repeats. After, move to the
pull-up bar or ring station
and perform 7 C2B PU, 7
PU, or 7 Ring Rows, then
back up to 9 BFB, and 11
Thrusters! If a round takes
your 1 minute to complete,
you rest 1 minute and then
repeat the workout. If a
round takes you 1:37 to
complete, rest 1:37 and
repeat the workout!
Scaling If you want to
level up the challenge, do
bar muscle-ups instead of
chest-to-bar pull-ups. If you
don't have access to a
barbell use dumbbells for
an rx of 50/35! Scale
chest-to-bar pull-ups to
regular pull-ups, or pull-ups
to ring rows! Jump over
both dumbbells if you don't
have access to a barbell!
wodwell.com/wod/fresh-air
Bike, but I know gyms have
all different bikes...assault
bike, concept 2 bike,
airdyne, etc... Any of the
above are fine. It will suck
either way. In Min 1, the
athlete has the full minute
to complete 20 Cals
(Males) or 15 Cals
(Females). The next
minute is built-in rest, so if
the athlete finishes their
bike early, they get extra
rest. If the work takes the
athlete into the rest min,
they just get less rest. Min
3 is 1 round of a dumbbell
"DT" which is based on the
hero workout with a barbell
"DT." One round of
Dumbbell "DT" is 12
Dumbbell Deadlifts, 9
Dumbbell Hang Power
Cleans, and 6 Dumbbell
Push Jerks. The RX weights
are 50/35 lb. For the
dumbbell deadlifts, just the
front edge of each
dumbbell head needs to
touch the outside of the
athlete's feet, both heads
DO NOT have to touch. For
the hang power cleans, the
DBs go from the side of the
athlete to the shoulders of
the athlete clearly
breaking the athlete's
frontal plane view. The
push jerks can be any
shoulder to overhead
1971 BENCHMARK
WODS
May 14, 2020
(aka: renegade row) each
arm. Jumping the feet to
the hands, stand and clean
the dumbbells, perform a
front squat then a push
press. Finally, with the
dumbbells overhead,
perform a reverse lunge
each leg. Scaling
Intermediate 6 Rounds
for Time 8 Goddessmakers
(2x25/15 lb) 200 meter
Run Rest 2 minutes
Beginner 6 Rounds for
Time 8 Goddessmakers
(2x20/10 lb) 150 meter
Run Rest 2 minutes
wodwell.com/wod/goddessmaker
“GRINDER”
AMRAP in 40 minutes 3
Rounds of:
30/20 calorie Assault Bike
20 Wall Ball Shots (20/14
lb)
10 Burpees
Then, 3 Rounds of:
30/20 calorie Row
40 Lateral Box Step Overs
(24/20 in)
100 meter Farmer's Carry
(70/55 lb)
Then, 3 Rounds of:
50 Double-Unders
1 minute Wall Sit
50 Mountain Climbers
page 36 of 430
“FUNCTIONAL
AB CRUSHER”
AMRAP in 18 minutes 15
GHD Sit-Ups
10 meter Single-Arm
Farmer's Carry (70/53 lb,
right)
15 Toes-to-Bars
10 meter Single-Arm
Farmer's Carry (70/53 lb,
left)
Perform as many rounds as
possible of the work
prescribed in 18 minutes.
Score is the number of
reps performed as a whole,
each 10m are equal to 10
points or reps. Each round
as a whole consists of a
total of 50 points or reps.
wodwell.com/wod/functional-ab-
crusher
“GARAGE
BARBELL 1”
Three 3-minute AMRAPs in
13 minutes AMRAP in 3
minutes:
15 Hang Power Cleans
(135/95 lb)
Max Handstand Push-Ups
Rest 2 minutes between
AMRAPs
On a 13-minute clock,
variation, just ensure full
lockout is achieved. Same
deal as the calories on the
bike. If the athlete finishes
the round in the minute of
work, they earn extra rest,
if their work takes them
into Minute 4, they just get
less rest. Athletes need to
do 5 rounds of the 4-
minute EMOMs to complete
the workout. Scaling
Reduce the number of
calories on the bike, and/or
the weight of DBs.
wodwell.com/wod/g-force
“GARAGE
BARBELL 2”
Three 3-minute AMRAPs in
13 minutes AMRAP in 3
minutes:
15 Hang Power Snatches
(95/65 lb)
Max Bar Facing Burpees
Rest 2 minutes between
AMRAPs
On a 13-minute clock,
perform three rounds of 3-
minute AMRAPs of 15 Hang
Power Snatches and
maximum repetitions of
Bar Facing Burpees in the
remaining time. Rest 2
minutes between AMRAPs.
Score is the total number
1971 BENCHMARK
WODS
May 14, 2020
Perform 3 rounds of each
triplet. If the workout is
completed before 40-
minute mark, start back
from the assault bike
workout. Scaling If unable
to Bike or Row: Sub 400 M
Run If unable to do Wall
Ball Shots: Sub Goblet
Squat If unable to perform
Double-Unders: Sub 100
Singles
wodwell.com/wod/grinder
“GUT CHECK”
For Time 30 Devil Presses
(2x50/35 lb)
60 Dumbbell Thrusters
(2x50/35 lb)
90 Burpees
Scaling Adjust the
dumbbell weight to a level
that allows the athlete to
average between 8-15
Thrusters every time. And
cut the Burppees in half to
45.
wodwell.com/wod/gut-check
“HANDS UP”
4 Rounds for Time 10 Devil
Presses (2x50/40 lb)
20 meter Dual Dumbbell
Overhead Walking Lunges
(2x50/40 lb)
page 37 of 430
perform three rounds of 3-
minute AMRAPs of 15 Hang
Power Cleans and
maximum repetitions of
Handstand Push-Ups in the
remaining time. Rest 2
minutes between AMRAPs.
Score is the total number
of repetitions completed
before the 13-minute clock
stops. Tips and Strategy:
Go as hard as you can
every round knowing there
is a 2 minute rest period.
Intended Stimulus: This
should be extremely high
heart rate and test
shoulder/pressing stamina.
Scaling Intermediate
Three 3-minute AMRAPs in
13 minutes 15 Hang Power
Cleans (115/75 lb) Max
AbMat Handstand Push-
Ups Rest 2 minutes
between rounds Beginner
Three 3-minute AMRAPs in
13 minutes 15 Kettlebell
Swings (24/16 kg) Max
Wall Walks Rest 2
minutes between rounds
wodwell.com/wod/garage-
barbell-1
“GLASS
SHOULDERS”
For Time 50 Bench Presses
(185/135 lb)
50 calorie Row
of repetitions completed
before the 13-minute clock
stops. Tips and Strategy:
Keep track of your reps
and try to get within 2-3
reps of the previous round.
Intended Stimulus:
Should ramp up the heart
rate but allow for recovery
with the 2 min rest to put
forth max effort each
round. Scaling Three 3-
minute AMRAPs in 13
minutes 15 Kettlebell
Swings (24/16 kg) Max
Bar Facing Burpees
(step over allowed) Rest
2 minutes between rounds
wodwell.com/wod/garage-
barbell-2
“GO THE
DISTANCE”
Max Distance in 18
minutes On the Assault
Airrunner
On an 18-minute clock,
Run on the Assault
Airrunner for max distance.
Score is the total distance
accumulated within the 18-
minute time cap.
wodwell.com/wod/go-the-
distance
1971 BENCHMARK
WODS
May 14, 2020
10 Toes-to-Bars
The workout consists of
four rounds for time of the
prescribed exercises
above, on a clock for time.
Score in this workout is
based on the amount of
time taken to complete the
prescribed amount of work.
Scaling 4 Rounds for Time
10 Devil Presses (2x40/30
lb) 20 meter Dual
Dumbbell Overhead
Walking Lunges (2x40/30
lb) 10 Toes-to-Bars
wodwell.com/wod/hands-up
“HEAT WAVE”
EMOM in 30 minutes
Minute 1: 100 meter Run
Minute 2: 1 Round of
Single-Arm Dumbbell DT
(55/35 lb)
Minute 3: 10/8 calorie Bike
Minute 4: 1 Round of
Single-Arm Dumbbell DT
(55/35 lb)
Minute 5: Max Burpees
1 Round of DT consists of:
12 Deadlifts, 9 Hang Power
Cleans, 6 Push Jerks
30-minute workout
designed for you to earn
your rest! For example: If
you finish your 100M Run
page 38 of 430
50 Strict Handstand Push-
Ups
Scaling The weight on the
Bench Press should be
adjusted to something that
can be done in sets of 5-10
reps. A dumbbell Z Press
would be a great way to
build strength for a Strict
Handstand Pushup. A
kipping Handstand Pushup
is an option as well. Sets
should be in the 4-8 rep
range.
wodwell.com/wod/glass-
shoulders
“GRAND FERRÉ”
For Time 100-80-60-40-20
Russian Kettlebell Swings
50-40-30-20-10 Air Squats
25-20-15-10-5 Burpees
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
complete 100 Russian
Kettlebell Swings, 50 Air
Squats, and 25 Burpees
before moving on to 80
Russian Kettlebell Swings,
40 Air Squats, 2o Burpees,
and so on. Score is the
time on the clock when the
last round of Burpees is
completed.
“GREYHOUND”
4 Round for Time 100
meters Farmers Carry
(1.5/1 pood)
20 Hang Power Cleans
(125/85 lb)
30 Wall Ball Shots (20/14
lb)
Scaling
Options/Movement
Alternatives: - Farmers
Carry: Odd object carry,
Plate carry, single
dumbbell carry, weighted
run - Hang Power Clean:
Single-Arm Dumbell hang
clean (10 per side),
Kettlebell swing - Wallballs:
Light Thrusters (something
you can do a set of 20
unbroken fresh), Slam
balls, Jumping Air squats
wodwell.com/wod/greyhound
“GROUNDHOG
DAY”
10 Rounds for Time 20
Double-Unders
10 Toes-to-Bars
5 Power Snatches (95/65
lb)
Scaling
Options/Movement
Alternatives: - Double-
under: 30 Single-Unders
1971 BENCHMARK
WODS
May 14, 2020

in 30 seconds, you have 30 wodwell.com/wod/grand-ferre (1.5x), 200-meter row -

seconds to rest...if you
finished the 10/8 Cal Bike
in 45 seconds, you have 15
seconds to rest...always
starting a new movement
at the start of a new
minute! Work fast to earn
your rest! Scaling Use a
light dumbbell if the 12-9-6
is taking you more than 50
seconds to finish! Don't
work more than 50
seconds per movement! If
no bike, use a rower for
12/10 calories or run
another 100 meter!
wodwell.com/wod/heat-wave
“HOME TRIPLE
3”
EMOM in 20 minutes 5
Knees-to-Chests
5 Burpees
5 Jumping Squats
On a 20-minute clock,
Toes-to-bar: Knee raises,
V-ups, PVC pipe sit-ups -
“GRIP AND RIP” Power Snatches: Ground to
For Time From 0:00, Overhead, Kettlebell swing
perform:
21 Burpees wodwell.com/wod/groundhog-day
1 Round of “Dumbbell DT”
(2x50/35 lb)
18 Burpees “HAMSTRING
1 Round of “Dumbbell DT” OPENER”
(2x50/35 lb) For Time 10-9-8-7-6-5-4-3-
15 Burpees 2-1 reps of:
1 Round of “Dumbbell DT” Strict Toes-to-Bars
(2x50/35 lb) Romanian Deadlifts
12 Burpees (135/115 lb)
1 Round of “Dumbbell DT”
(2x50/35 lb) Romanian Deadlift starts at
the top and lowers until
From 10:00, perform: the hamstrings come on
21 Air Squats Hops Over tension and stretch.
Dumbbell Scaling For Time 10-9-8-7-
1 Round of “Dumbbell DT” 6-5-4-3-2-1 reps of:
(2x50/35 lb) Hanging Knee Raises
18 Air Squats Hops Over Romanian Deadlifts (95/75
Dumbbell lb)
1 Round of “Dumbbell DT”
(2x50/35 lb) wodwell.com/wod/hamstring-
15 Air Squats Hops Over opener

perform the prescribed Dumbbell

work every minute on the
minute (EMOM). Score is
the total number of
repetitions completed
within the set time cap.
Movement Standards
Knees-to-Chest: Start in
a full hang position on the
Pull-Up Bar with your arms
extended and feet behind
1 Round of “Dumbbell DT”
(2x50/35 lb)
12 Air Squat Hops Over
Dumbbell
1 Round of “Dumbbell DT”
(2x50/35 lb)
1 Rounds of “Dumbbell DT”
consists of: 12 Deadlifts, 9
Hang Power Cleans, and 6
“HAYSTACKS”
For Time 300 Kettlebell
Swings (30/20 kg)
Every minute on the
minute, perform:
5 Burpees
With a running clock, as

page 39 of 430
1971 BENCHMARK
WODS
May 14, 2020
the bar. Make contact with
both knees, at the same
time, on the chest.
Scaling Options You can
also choose 3 different
movements that can easily
be done at home without
any equipment. Then, each
minute on the minute
(EMOM), starting at the top
of the minute, perform the
chosen repetitions for each
movement. The goal is to
complete a total of 300
reps by doing an EMOM.
You can accomplish this
goal by either doing a 13-
minute EMOM with 8
repetitions of each
movement, or a 20-minute
EMOM with 5 repetitions of
each movement.
Beginner Reduce the
EMOM to 12 minutes and
reduce the reps for each
movement to 4 reps
each per round.
wodwell.com/wod/home-triple-3
“HOTEL
WORKOUT 2”
For Time 10-9-8-7-6-5-4-3-
2-1 reps of:
Handstand Push-Ups
Push-Ups
Burpees
With a running clock, as
page 40 of 430
Push Jerks
With a running clock, as
fast as possible perform
the prescribed work in the
order written. This is a two-
part workout. The first part
is alternating Burpees and
1 round of "Dumbbell DT."
The second part is
alternating Air Squat Hops
Over Dumbbell and 1
round of "Dumbbell DT."
Score is the time on the
clock when the last round
of "Dumbbell DT" is
completed. Movement
Standard For the Air
Squat Hops Over
Dumbbell, athlete will
perform a standard Air
Squat and hop over the
dumbbell for one
repetition.
wodwell.com/wod/grip-and-rip
“GYMNASTICS
MOOD”
3 Rounds for Time 12 Box
Jump Overs (24/20 in)
10 Toes Through Rings
8 Ring Muscle-Ups
The workout consists of
three rounds for time of
the prescribed exercises
above, on a clock for time.
Score in this workout is
fast as possible perform
the 300 Kettlebell Swings.
At the top of each minute,
take a break from the
Kettlebell Swings and
perform 5 Burpees, then
resume the Kettlebell
Swings. Score is the time
on the clock when the last
rep of the kettlebell swings
is completed.
wodwell.com/wod/haystacks
“HOME CORE”
3 Rounds for Time 15
Dumbbell Sit-Ups (50/35
lb)
20 Dumbbell Russian
Twists (50/35 lb)
10 Right Side Plank with
Hip Raises
10 Left Side Plank with Hip
Raises
10 V-Ups
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 3 rounds.
Score is the time on the
clock when the last round
of V-Ups is completed.
Scaling Bodyweight 3
Rounds for Time 15 Sit-
Ups 20 Russian Twists
10 Right Side Plank with
Hip Raises 10 Left Side
Plank with Hip Raises 10 V-
1971 BENCHMARK
WODS
May 14, 2020
fast as possible perform
the prescribed work in the
order written. Athlete must
accomplish 10 Handstand
Push-Ups, 10 Push-Ups,
and 10 Burpees before
moving on to 9 reps of
each movement down to 1.
Score is the time on the
clock when the last rep of
Burpees is completed.
wodwell.com/wod/hotel-workout-
2
“HOTEL
WORKOUT 5”
For Time 800 meter Run
50 Devil Presses (2x50/35
lb)
800 meter Run
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
last 800 meter Run is
completed.
wodwell.com/wod/hotel-workout-
5 mountain climbers
“I’MMA TIRED”
AMRAP (with a Partner) in
40 minutes 800 meter
Medicine Ball Run (20/14
lb)
page 41 of 430
based on the amount of
time taken to complete the
prescribed amount of work.
wodwell.com/wod/gymnastics-
mood
“HARRIET”
8 Rounds for Reps in 4
minutes 20 seconds of
Mountain Climbers (2-
count)
10 second Sprint
Use a Tabata/interval timer
(20 second / 10 second
intervals, for 8 rounds -
with no rest between
rounds). For the 10-second
Sprint the athlete should
run in any direction (either
around a track or back-
and-forth shuttle sprints)
until it's time for the next
round of Mountain
Climbers. For each 20-
second period of work the
athlete should drop in
place and start the
Mountain Climbers again.
Score is total number of
completed.
wodwell.com/wod/harriet
“HOLLYWOOD”
AMRAP in 20 minutes 400
Ups Scaled 3 Rounds for
Time 15 Sit-Ups 20
Russian Twists 10 Right
Side Plank with Hip Raises
10 Left Side Plank with Hip
Raises 10 V Crunches
wodwell.com/wod/home-core
“HOTEL
WORKOUT 1”
5 Rounds for Time 20 Air
Squats
20 Pull-Ups
20 Burpees
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 5 rounds.
Score is the time on the
clock when the last round
of Burpees is completed.
wodwell.com/wod/hotel-workout-
1
“HOTEL
WORKOUT 4”
3 Rounds for Time 20
Dumbbell Lunges (2x50/35
lb)
20 Alternating Dumbbell
Snatches (50/35 lb)
With a running clock, as
fast as possible perform
the prescribed work in the
1971 BENCHMARK
WODS
May 14, 2020
100 Kettlebell Swings
(53/35 lb)
10 Tire Flips and Jump Thru
(As Heavy As Possible)
4 200 meter Fire Hose
Drag and Pull (50 ft)
100 Alternating Kettlebell
Cleans (53/35 lb)
50 Push-Ups
50 Step Walking Lunges
This is a partner WOD. Run
the 800M together sharing
the med ball carry. Then
complete the other
movements in any rep or
set scheme in a "you go. I
go." pattern with one
partner working while the
other rests. Continue until
40 minutes have elapsed.
For the "tire flip and jump
thru," Partner 1 will flip the
tire then jump into and out
of the center landing on
the opposite side
completing the first rep.
Partner 2 will then take
their turn. Partners
alternate until 10 reps are
completed for the round. If
the tire is too heavy for
one partner, both may
work together to flip the
tire and take turns jumping
through. "Fire Hose Drag
and Pull," Partner 1 starts
the 200M by grabbing one
end of the hose and
running until the hose is
page 42 of 430
meter Run
15 American Kettlebell
Swings (24/16 kg)
12 Push-Ups
9 Burpees
On a 20-minute clock,
complete as many rounds
and repetitions as possible
(AMRAP) of the prescribed
work in the order written.
Score is the total number
of rounds and repetitions
completed before the 20-
minute clock stops.
wodwell.com/wod/hollywood-2
“HOT SAUCE”
For Time 3 Rounds of:
21 Pull-Ups
15 Overhead Squats (95/65
lb)
Directly into, 3 Rounds of:
21 Burpees
15 Thrusters (95/65 lb)
Score: Is the total time it
takes to complete all 6
rounds. Scaling Options
& Alternative
Movements - Pull-ups:
Banded pull-ups, Ring-rows
- Overhead Squats: Over
Head squat with a PVC
pipe, Air squats, weighted
front squats - Burpees:
Scale the reps of burpees,
order written for 3 rounds.
Score is the time on the
clock when the last
repetition of Alternating
Dumbbell Snatches is
completed.
wodwell.com/wod/hotel-workout-
4
“I KNOW
YOU’VE GOT 5
MINUTES”
21-15-9 Reps for Time D-
Ball Over Shoulders
(150/100 lb)
Calorie Bike Erg
Time Cap: 5 minutes
Scaling
Use a lighter D-ball
(Intermediate: 100/70 lb,
Beginner: 70/50 lb).
wodwell.com/wod/i-know-youve-
got-5-minutes
“INDIA”
21-15-9 Reps for Time Pull-
Ups
Burpee
Air Squats
wodwell.com/wod/india
1971 BENCHMARK
WODS
May 14, 2020
fully extended. Then
Partner 1 turns and faces
the starting point and pulls
the hose to them until the
total length of the hose has
been gathered up in a pile
between their feet. Partner
2 then grabs the end of the
hose and does the same
making forward progress
toward the 200M mark.
Partners continue taking
turns until all 200M has
been completed. If a fire
hose is not available, use a
battle rope of similar
length. Scaling
Intermediate AMRAP
(with a Partner) in 40
minutes 800 meter Run
100 Kettlebell Swings
(35/25 lb) 10 Tire Flips
and Jump Thru (As Heavy
As Possible) 4 200 meter
Fire Hose Drag and Pull (50
ft) 100 Alternating
Kettlebell Cleans (35/25
lb) 30 Push-Ups 30 Step
Lunges Beginner AMRAP
(with a Partner) in 40
minutes 400 meter Run
50 Kettlebell Swings
(35/25 lb) 5 Tire Flips and
Jump Thru (As Heavy As
Possible) 2 200 meter Fire
Hose Drag and Pull (50 ft)
50 Alternating Kettlebell
Cleans (35/25 lb) 20
Push-Ups 20 Step Lunges
page 43 of 430
Set back burpees, No
push-up burpee, Kettlebell
swings - Thruster:
Wallballs, weighted front
squats, Air squats, Ball
slams, Kettlebell swings
wodwell.com/wod/hot-sauce
“HOTEL
WORKOUT 3”
For Time 50-40-30-20-10
Push-Ups
100-80-60-40-20 Air
Squats
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
accomplish 50 Push-Ups
and 100 Air Squats before
moving on to 40 Push-Ups
and 80 Air Squats, etc.
Score is the time on the
clock when the 20 Air
Squats is completed.
wodwell.com/wod/hotel-workout-
3
“HURRY UP AND
WAIT”
EMOM in 15 minutes 6
Squat Cleans (95/65 lb)
4 Bar Over Burpees
At 'Go!', complete 6 squat
“JESSICA BDAY
WOD”
2 Rounds for Time 32/22
calorie Row
32 Overhead Lunges
(45/35 lb)
32 Burpees to Plate
32 Chest-to-Bar Pull-Ups
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 2 rounds.
Score is the time on the
clock when the last round
of Chest-to-Bar Pull-Ups is
completed. Scaling
Instead of scaling the reps,
see the level scaling
options to reduce the
complexity or loading of
the movement. For those
of you who might struggle
through all chest-to-bar
pull-ups, perform half the
reps chest-to-bar and half
the reps as regular pull-
ups.
wodwell.com/wod/jessica-bday-
wod
“JYD”
AMRAP in 10 minutes 2
Dual Kettlebell Thrusters
(2x24/16 kg)
5 meter Bear Crawl
Forward
1971 BENCHMARK
WODS
May 14, 2020
wodwell.com/wod/imma-tired
“INGLORIOUS
BASTARDOS”
For Time 10-9-8-7-6-5-4-3-
2-1 reps of:
Burpees
10 meter Farmer's Walk
(2x50/35 kg) after each set
After completing the 10
burpees, athlete will
perform the 10 meters
farmer's carry. Burpees
drop by 1 repetition every
round while the farmer's
carry remains at 10
meters.
wodwell.com/wod/inglorious-
bastardos
“JONNY BOI”
For Time 50 Sit-Ups
21 Strict Pull-Ups
21 Push Presses (95/65 lb)
400 meter Run
15 Strict Pull-Ups
15 Push Presses (115/85
lb)
800 meter Run
9 Strict Pull-Ups
9 Push Presses (135/105
lb)
1 mile Run
50 Sit-Ups
page 44 of 430
cleans followed by 4
burpees over the bar, then
rest until 2:00. Repeat
each minute for 15
minutes, or as long as you
can complete each round
of work in under a minute.
Scaling
Options/Alternatives
Reduce the repetitions per
round to some amount of
work you can complete in
under 40 seconds (allowing
20 seconds of recovery
after each round). - Squat
Cleans: Scale the weight,
Hang Squat cleans - Bar
Over Burpees: Reduce
reps, Burpees, Step back
Burpees
wodwell.com/wod/hurry-up-and-
wait
“ICY”
5 Rounds for Time 10
Burpee Box Jump Overs
(24/20 in)
5 Squat Cleans (225/155
lb)
At the start of the clock,
work your way through the
reps of burpee box jump
overs for that round then
the squat clean reps for
that round then repeat
until 5 rounds are
complete. Score is the total
5 meter Bear Crawl
Backwards
4 Dual Kettlebell Thrusters
(2x24/16 kg)
5 meter Bear Crawl
Forward
5 meter Bear Crawl
Backwards
Continue with this pattern,
adding 2 Thrusters each
round.
On a 10-minute clock,
perform as many rounds
and repetitions as possible
(AMRAP) of the prescribed
work in the order written.
Athlete must accomplish 2
Dual Kettlebell Thrusters, 5
meter Bear Crawl Forward,
and 5 meter Bear Crawl
Backwards in the first
round. Continue with this
pattern, adding 2 Thrusters
each round. Score is the
total number of rounds and
repetitions completed
before the 10-minute clock
stops.
wodwell.com/wod/jyd
“KOLOFF”
AMRAP in 10 minutes 4
Russian Kettlebell Swings
(24/16 kg)
2 Burpees
1971 BENCHMARK
WODS
May 14, 2020
wodwell.com/wod/jonny-boi
“KBL LUNCH”
6 Rounds for Time 5 Power
Snatches (75/55 lb)
5 Wall Ball Shots (20/14 lb)
5 Burpee Box Jump Overs
(20/14 in)
5 Handstand Push-Ups
The power snatches must
touch the ground before
each rep. The handstand
push-up execution will be a
kipping movement. Score
is the time after the
workout is completed.
Scaling 6 Rounds for Time
5 Power Snatches (55/45
lb) 5 Wall Ball Shots (20/14
lb) 5 Burpee Box Jump
Overs (20/14 in) 5 Hand
Release Push-Ups
wodwell.com/wod/kbl-lunch
“LACTATE
TOLERANCE”
For Time 30 calorie Bike
30 Thrusters (95/75 lb)
The workout consists of 30
Bike Cals and 30 Thrusters
performed on a clock as
soon as the athlete
completes the thrusters he
is done with the workout.
Score is based on the total
page 45 of 430
time taken to complete the
5 rounds. Scaling
Intermediate 5 Rounds
for Time 10 Burpee Box
Jump Overs (24/20 in) 5
Squat Cleans (185/135 lb)
Beginner 5 Rounds for
Time 10 Burpee Box Jump
Overs (24/20 in) 5 Squat
Cleans (135/95 lb)
wodwell.com/wod/icy
“IT’S A TRAP”
5 Rounds for Max Calories
Every 5 minutes, perform:
30 second Max Calorie Bike
With a running clock,
perform max calorie Bike
for 30 seconds every 5
minutes for five rounds.
Score is the total calories
completed before the 25-
minute time cap expires.
wodwell.com/wod/its-a-trap-2
“JUST SUNYEY”
For Time 10 calorie Ski Erg
10 Alternating Dumbbell
Snatches (50/35 lb)
200 meter Run
20 calorie Ski Erg
20 Alternating Dumbbell
Snatches (50/35 lb)
200 meter Run
30 calorie Ski Erg
4 Cossack Squats
8 Russian Kettlebell Swings
(24/16 kg)
4 Burpees
8 Cossack Squats
Continue with this pattern,
adding 4 Russian Kettlebell
Swings, 2 Burpees, and 4
Cossack Squats each
round.
See: Workout Demo On a
10-minute clock, as many
rounds and repetitions as
possible (AMRAP) perform
the prescribed work in the
order written. Athlete must
accomplish 4 Russian
Kettlebell Swings, 2
Burpees and 4 Cossack
Squats for the first round.
Continue adding 4 Russian
Kettlebell Swings, 2
Burpees, and 4 Cossack
Squats after each round.
Score is the total number
of rounds and repetitions
completed before the 10-
minute clock stops.
wodwell.com/wod/koloff
“LEGGO MY
EGGO”
For Time 500 Lunges
The back knee must make
1971 BENCHMARK
WODS
May 14, 2020
time it takes for the athlete
to perform the work
prescribed. Scaling For
Time 30 calorie Bike 30
Thrusters (75/55 lb)
wodwell.com/wod/lactate-
tolerance
“LEIM ON
BHRAIDAN”
With a Running Clock in 12
minutes 18-9-5 reps of:
Power Cleans (135/95 lb)
Wall Ball Shots (20/14 lb)
In the remaining time,
establish:
1 rep max Thruster
On a 12-minute clock,
athlete must perform the
18 Power Cleans and 18
Wall Ball Shots before
moving on to 9 and 5
repetitions of each
movement. Right after the
couplet, athlete will have
the remaining time to
establish one rep max
Thruster. This workout is
scored in two parts. Score
A is the time it takes to
complete the couplet.
Score B is the maximum
load successfully lifted
within the remaining time.
Tips and Strategy After
finishing the first couplet,
page 46 of 430
30 Alternating Dumbbell
Snatches (50/35 lb)
200 meter Run
Dumbbell snatches must
hit the ground before each
rep, transition is permitted
in the air from shoulder
level or below. Score is the
time after the workout is
completed. Scaling For
Time 10 calorie Ski Erg 10
Alternating Dumbbell
Snatches (35/20 lb) 200
meter Run 20 calorie Ski
Erg 20 Alternating
Dumbbell Snatches (35/20
lb) 200 meter Run 30
calorie Ski Erg 30
Alternating Dumbbell
Snatches (35/20 lb) 200
meter Run
wodwell.com/wod/just-sunyey
“KOBE”
AMRAP (with a Partner) in
54 minutes 5 Rope Climbs
(15 ft)
8 Bear Complexes*
(135/95 lb)
18 Burpees
24 Wall Ball Shots (20/14
lb)
81 calorie Echo Bike
Then, 7-minute silent Cool-
Down (together)
contact with the ground for
each rep and stand up
complete for each rep,
extending the hip fully at
the top before lunging
down again. You may walk
or remain in place. Scaling
For Time 500 Box Step-
Ups (20/14 in)
wodwell.com/wod/leggo-my-eggo
“LIMA”
For Time 10-9-8-7-6-5-4-3-
2-1 Reps of:
Deadlifts (225/155 lb)
Alternating Dumbbell
Snatches (50/35 lb)
Goblet Squats (50/35 lb)
wodwell.com/wod/lima
“LIVING ROOM
MASH 10”
For Time 66-54-42-30-18
Sit-Ups
33-27-21-15-9 Burpees
Over Object
66-54-42-30-18 Jumping
Squats
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
accomplish 66 Sit-Ups, 33
Burpees, and 66 Jumping
1971 BENCHMARK
WODS
May 14, 2020
give yourself a full minute
rest before adding weight
to your thruster. You
should take your first
thruster attempt at the
same weight you used for
the metcon. Although we
want you to move quickly
through this workout, you
will likely find that the best
strategy is starting each
round of cleans with a
large set and then
resorting to quick singles
as soon as you break that
set. Intended Stimulus
While the goal is to move
quickly through the first
couplet, you also want
loads that allow you to
move well. The loadings
shouldn’t be so heavy that
we see quality of
movement break down by
the end of the workout.
The loading for this
workout should feel
moderate. Athlete should
have a wall ball loading
that allows you to maintain
unbroken sets.
wodwell.com/wod/leim-on-
bhraidan
“LION
COMPLEX”
For Load 1 Snatch Grip
Deadlift
page 47 of 430
One partner works at a
time. *1 bear complex
consists of: 1 Power Clean,
1 Front Squat, 1 Push
Press, 1 Back Squat, and 1
Push Press Scaling
Perform the same workout
in a team of 3
wodwell.com/wod/kobe
“LEAD FOOT”
AMRAP in 20 minutes From
0:00-4:00, AMRAP of:
27 calorie Row
27 Burpees
27 Chest-to-Bar Pull-Ups
Rest 4 minutes
From 8:00-12:00, AMRAP
of:
21 calorie Row
21 Burpees
21 Toes-to-Bars
Rest 4 minutes
From 16:00-20:00, AMRAP
of:
15 calorie Row
15 Burpees
15 Pull-Ups
On a 20-minute clock,
athlete must accomplish
three AMRAPs with 4
minutes rest in between. In
the first set, athlete must
Squats before moving to
54 Sit-Ups, 27 Burpees,
and 54 Jumping Squats,
etc. You can pick any
random object for the
Burpees, e.g. bench,
couch, or table. Score is
the time on the clock when
the last round of Jumping
Squats is completed.
wodwell.com/wod/living-room-
mash-10
“LIVING ROOM
MASH 13”
AMRAP in 20 minutes 2
Overhead Squats (any
load)
2 Jumping Lunges
2 Back Extensions
2 Sit-Ups
4 Overhead Squats (any
load)
4 Jumping Lunges
4 Back Extensions
4 Sit-Ups
Continue with this pattern,
adding 2 repetitions on
each movement each
round.
On a 20-minute clock, as
many rounds and
repetitions as possible
(AMRAP), perform the
prescribed work in the
1971 BENCHMARK
WODS
May 14, 2020
1 Hang Power Snatch
1 Overhead Squat
1 Behind the Neck Push
Jerk
1 Overhead Squat
Perform the barbell
complex without putting
barbell down.
Time Cap: 10 minutes
The loaded barbell is
deadlifted in a snatch grip
from the ground up to full
extension. The bar is then
brought to the hang
position and power
snatched. Once you’ve
stood up with the bar,
perform an OHS, squatting
below parallel. Back rack
the bar, and perform a
behind the neck push/split
jerk. Lastly, perform
another OHS, squatting to
below parallel. Bar can be
dropped from the top. Add
weight and repeat until
failure. Score is the max
load successfully
completed in the 10
minute window. Scaling
As there are no Rx weight
recommendations, scaling
should be exercised with a
weight that allows for good
mobility in the overhead
squat.
page 48 of 430
do as many rounds and
repetitions as possible of a
27 calorie Row, 27
Burpees, and 27 Chest-to-
Bar Pull-Ups. Rest 4
minutes before moving on
to the second AMRAP of a
21 calorie Row, 21
Burpees, and 21 Toes-to-
Bars. Athlete will rest for
another 4 minutes. To
complete the workout,
perform the last AMRAP of
a 15 calorie Row, 15
Burpees, and 15 Pull-Ups.
Score is the total number
of repetitions completed
before the 20-minute clock
stops.
wodwell.com/wod/lead-foot
“LIFE THYME
CROSSFIT 1”
For Time 5 Cleans
(245/175 lb)
250/200 meter Row
4 Cleans (245/175 lb)
250/200 meter Row
3 Cleans (245/175 lb)
250/200 meter Row
2 Cleans (245/175 lb)
250/200 meter Row
1 Clean (245/175 lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
order written. Athlete must
accomplish 2 Overhead
Squats, 2 Jumping Lunges,
2 Back Extensions, and 2
Sit-Ups. Continue with this
pattern, adding 2
repetitions on each
movement each round.
Score is the total number
of rounds and repetitions
completed before the 20-
minute clock stops.
wodwell.com/wod/living-room-
mash-13
“LIVING ROOM
MASH 16”
For Time 3-6-9-12-15-18-
21-24-27-30-33-36 Jumping
Jacks
12-11-10-9-8-7-6-5-4-3-2-1
Strict Handstand Push-Ups
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
perform 3 Jumping Jacks
and 12 Strict Handstand
Push-Ups before moving on
to 6 Jumping Jacks and 11
Strict Handstand Push-Ups
and so on. Score is the
time on the clock when the
last set of Strict Handstand
Push-Ups is completed.
wodwell.com/wod/living-room-
1971 BENCHMARK
WODS
May 14, 2020
wodwell.com/wod/lion-complex
“LIVING ROOM
MASH 11”
30 Rounds for Time 5 Hand
Release Push-Ups
10 Goblet Squats (pick
load)
15 Double-Unders
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 30
rounds. You can choose
any load for the Goblet
Squats. Score is the time
on the clock when the last
round of Double-Unders is
completed.
wodwell.com/wod/living-room-
mash-11
“LIVING ROOM
MASH 14”
10 Rounds for Time 5 Tuck
Jumps
10 Burpees
15 Hollow Rocks
20 Box Step-Ups
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 10
rounds. Score is the time
on the clock when the last
page 49 of 430
time on the clock when the
last Clean is completed.
Tips and Strategy This is
a clever heavy sprint
workout. You need to pay
attention to the loading
guidelines. This workout
perfectly highlights the
point of “just because you
can doesn’t mean you
should." The lower reps
indicate that we should use
a heavier loading for this
workout. Remember that
this a heavy workout, NOT
a heavy lifting session. You
want a heavier weight that
you can still lift for
repeated singles
throughout the workout.
Generally, you should use
a loading that you can lift
every :10-:20 throughout
the entire workout.
wodwell.com/wod/life-thyme-
crossfit-1
“LIVING ROOM
MASH 1”
50-40-30-20-10 Reps for
Time Burpees
Air Squats
Push-Ups
Sit-Ups
With a running clock, as
fast as possible perform
the prescribed work in the
mash-16
“LIVING ROOM
MASH 19”
AMRAP in 20 minutes 10
Lateral Burpees Over
Object
15 Deadlifts (pick object)
20 Goblet Squats (pick
object)
On a 20-minute clock, as
many rounds and
repetitions as possible
(AMRAP) perform the
prescribed work in the
order written. Score is the
total number of repetitions
completed before the 20-
minute clock stops.
wodwell.com/wod/living-room-
mash-19
“LIVING ROOM
MASH 21”
AMRAP in 23 minutes From
0:00-7:00, AMRAP of:
Burpees
Rest 2 minutes
From 9:00-14:00, AMRAP
of:
Air Squats
Rest 2 minutes
1971 BENCHMARK
WODS
May 14, 2020
round of Box Step-Ups is
completed.
wodwell.com/wod/living-room-
mash-14
“LIVING ROOM
MASH 17”
5 Rounds in 19 minutes 1
minute Chair Dips
1 minute Alternating
Pistols
1 minute Burpees
1 minute Rest
On a 19-minute clock,
athlete must accomplish as
many repetitions as
possible (AMRAP) of each
movement for 5 rounds.
Athlete will have 1 minute
to perform each movement
every round, followed by 1
minute of rest between
each round. Score is the
total number of repetitions
completed before the 19-
minute clock stops.
wodwell.com/wod/living-room-
mash-17
“LIVING ROOM
MASH 2”
20 Rounds for Time 6
Push-Ups
12 Alternating Lunges
18 Double-Unders
page 50 of 430
order written. Athlete must
accomplish 50 Burpees, 50
Air Squats, 50 Push-Ups,
and 50 Sit-Ups before
moving on to 40
repetitions of each
movement, etc. Score is
the time on the clock when
the last round of Sit-Ups is
completed.
wodwell.com/wod/living-room-
mash-1
“LIVING ROOM
MASH 12”
AMRAP in 20 minutes 20
Push-Ups
20 Walking Lunges
20 Chair Dips
20 V-Ups
On a 20-minute clock, as
many rounds and
repetitions as possible
(AMRAP) perform the
prescribed work in the
order written. Score is the
total number of rounds and
repetitions completed
before the 20-minute clock
stops.
wodwell.com/wod/living-room-
mash-12
“LIVING ROOM
Finally from 16:00-23:00,
AMRAP of:
Burpees
On a 23-minute clock,
perform as many
repetitions as possible
(AMRAP) of the prescribed
movements. From 0:00-
7:00, athlete must
accomplish max repetitions
of Burpees. Rest 2
minutes. Then from 9:00-
14:00, athlete must
perform max repetition of
Air Squats. Rest 2 minutes.
Finally, from 16:00-23:00,
athlete must accomplish
max repetitions of
Burpees. There will be two
scores for this workout.
Score A is the total
number of repetitions
completed before the 23-
minute clock stops. Score
B is the number of Burpees
completed in the last set of
AMRAP.
wodwell.com/wod/living-room-
mash-21
“LIVING ROOM
MASH 24”
50-40-30-20-10 Reps for
Time Hand Release Push-
Ups
Standing Knee Raises
Up Downs
1971 BENCHMARK
WODS
May 14, 2020
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 20
rounds. Score is the time
on the clock when the last
round of Double-Unders is
completed.
wodwell.com/wod/living-room-
mash-2
“LIVING ROOM
MASH 22”
5 Rounds for Time 15
Ground-to-Overheads (pick
load & object)
30 Step-Ups (pick height &
object)
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 5 rounds.
Athlete can choose any
object they can find at
home to use for the 15
Ground-to-Overheads and
30 Step-Ups. Score is the
time on the clock when the
last round of Step-Ups is
completed.
wodwell.com/wod/living-room-
mash-22
“LIVING ROOM
page 51 of 430
MASH 15”
For Time 1,000 Sit-Ups
Every 50 repetitions
completed, perform:
5 Burpees
10 Push-Ups
15 Air Squats
With a running clock, as
fast as possible complete
the 1,000 Sit-Ups. Every 50
Sit-Ups completed, athlete
must perform 5 Burpees,
10 Push-Ups, and 15 Air
Squats. Score is the time
on the clock when the
1000th Sit-Up is
completed.
wodwell.com/wod/living-room-
mash-15
“LIVING ROOM
MASH 18”
For Time Buy-In: 200
Double-Unders
Then, 50-40-30-20-10 reps
of:
Sumo Deadlift High-Pulls
(pick load and object)
Walking Lunges
Burpees Over Object
With a running clock, as
fast as possible perform
the prescribed work in the
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
complete 50 reps of each
movement before moving
on to 40 reps and so on.
Score is the time on the
clock when the last round
of Up Downs is completed.
Movement Standard: For
each Up-Down, start
standing tall, then drop
your hands to the floor and
kick your feet out into the
Plank position.
Immediately hop your feet
back up to your hands and
stand tall again to
complete the repetition.
See a demo video
wodwell.com/wod/living-room-
mash-24
“LIVING ROOM
MASH 5”
5 Rounds in 24 minutes 1
minute Mountain Climbers
1 minute Push-Ups
1 minute Flutter Kicks
1 minute Air Squats
1 minute Rest
On a 24-minute clock,
perform as many
repetitions for 1 minute of
each movement for 5
rounds. Score is the total
1971 BENCHMARK
WODS
May 14, 2020
MASH 3”
For Time 50 Duffel Bag
Ground-to-Overheads
75 Duffel Bag Deadlifts
100 Duffel Bag Swings
75 Duffel Bag Sit-Ups
50 Duffel Bag Overhead
Squats
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Fill your bag
with your dirty laundry or
use whatever equipment
you've got. Score is the
time on the clock when the
last repetition of Overhead
Squats is completed.
wodwell.com/wod/living-room-
mash-3
“LIVING ROOM
MASH 6”
For Time 10 minute Plank
Hold
Every time you rest,
perform:
4 Burpees
6 Hand Release Push-Ups
8 Alternating Pistols
With a running clock,
perform a Plank Hold for an
accumulated time of 10
minutes. Every time you
page 52 of 430
order written. Athlete must
accomplish the buy-in of
200 Double-Unders. Then,
athelete must perform 50
Sumo Deadlift High-Pulls,
50 Walking Lunges, and 50
Burpees over Object to 40
repetitions of the three
movements and so on.
Score is the time on the
clock when the last round
of Burpees is completed.
wodwell.com/wod/living-room-
mash-18
“LIVING ROOM
MASH 20”
For Time 15 minute Wall
Squat Hold (cumulative)
Every time athlete rests,
perform:
5 Push-Ups
10 Jumping Jacks
15 V-Ups
Start a running clock and a
stopwatch simultaneously.
Perform the Wall Squat
Hold (aka: Wall Sit) until
you have to break. Every
time you break, stop the
stopwatch and perform 5
Push-Ups, 10 Jumping
Jacks, and 5 V-Ups. Get
back into the Wall Squat
Hold position and resume
the stopwatch. Continue
number of repetitions
completed before the 24-
minute clock stops.
wodwell.com/wod/living-room-
mash-5
“LIVING ROOM
MASH 8”
For Time 10 Wall Walks
Then, 100-80-60-40-20
reps of:
Air Squats
Sit-Ups
Finally, perform:
10 Handstand Push-Ups
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
complete 10 Wall Walks
before moving to 100 Air
Squats and 100 Sit-Ups,
then 80 Air Squats and 80
Sit-Ups, etc. To complete
the workout, athlete must
accomplish 10 Handstand
Push-Ups. Score is the
time on the clock when the
last repetition of
Handstand Push-Ups is
completed.
wodwell.com/wod/living-room-
mash-8
1971 BENCHMARK
WODS
May 14, 2020
rest from the Plank Hold,
perform 4 Burpees, 6 Hand
Release Push-Ups, and 8
Alternating Pistols.
Score is the time on the
clock when the 10-minute
Plank Hold is completed.
wodwell.com/wod/living-room-
mash-6
“LIVING ROOM
MASH 9”
Four Tabatas in 19 minutes
Tabata Russian Twists
Rest 1 minute
Tabata Reverse Lunges
Rest 1 minute
Tabata V-Ups
Rest 1 minute
Tabata Overhead Squats
On a 19-minute clock,
perform the prescribed
work in the order written.
Tabata is 20 seconds of
work followed by 10
seconds of rest, for 8
intervals. You can add
extra weight for the
Russian Twists and
Overhead Squats, e.g.
water bottle, dumbbell,
kettlebell, etc. Rest 1
minute after each Tabata.
Score is the total number
page 53 of 430
until you accumulate 15
minutes on the stopwatch.
Score is the time on the
clock when the 15 minutes
cumulative Wall Squat Hold
is completed.
wodwell.com/wod/living-room-
mash-20
“LIVING ROOM
MASH 23”
AMRAP in 15 minutes 3
Stand-Up Sit-Ups
3 Supermans
6 Stand-Up Sit-Ups
6 Supermans
Continue with this pattern,
adding 3 repetitions to
each movement every
round.
On a 15-minute clock, as
many repetitions as
possible (AMRAP) perform
the prescribed work in the
order written. Athlete must
accomplish 3 Stand-Up Sit-
Ups and 3 Supermans
before moving on to 6
Stand-Up Sit-Ups and 6
Supermans, etc. Continue
with this pattern, adding 3
repetitions to each
movement every round. To
perform the Stand-Up Sit-
Up, athlete must perform
“LOCKED UP”
40-30-20-10 Reps for Time
Unbroken Burpees
Unbroken Air Squats
Relatively simple format,
but the catch is each set
needs to be completed
without stopping or
pausing. For RX the
burpees are 2-foot sprawl
back, and 2-foot jump up
(no stepping) with a jump
and clap to finish. The air
squats are just standard air
squats below parallel. If
you break or pause on a
set, you must repeat that
set from 0. For example, if
you are on your set of 30
air squats, and at rep 20
you need to stop and
adjust your feet or shake
out your legs, that counts a
break, and you must start
over at 0 of 30. For the
burpees, it is essentially on
your honor to know if you
break or pause. Laying on
the ground for too long, or
standing still for too long
counts as a break, the
movement from down and
up to jump and clap must
be relatively smooth, and
seamless. If you pause or
break, you would start
from 0 on whatever burpee
set you are on. Scaling
1971 BENCHMARK
WODS
May 14, 2020
of repetitions completed
for each movement.
wodwell.com/wod/living-room-
mash-9
“LONG CYCLE
BURPEE
MADNESS”
50 Rounds for Time 1 Air
Squat
1 Push-Up
1 Sit-Up
1 Superman
1 Tuck Jump
wodwell.com/wod/long-cycle-
burpee-madness
“MAXE2MOM”
E2MOM For as Long as
Possible Max Unbroken
Barbell Complex (95/65
lb)*
*Barbell Complex consists
of: 1 Deadlift, 1 Clean, 1
Front Squat, 1 Jerk, 1 Hang
Power Clean, 1 Jerk, 2
Alternating Racked
Reverse Lunges (one per
leg)
At 30:00 increase the
weight (125/85 lb)
Perform the complex 2
times unbroken per 2-
page 54 of 430
the standard Sit-Up while
laying on the floor and
standing up to full
extension to complete one
repetition. Score is the
total number of repetitions
completed before the 15-
minute clock stops.
wodwell.com/wod/living-room-
mash-23
“LIVING ROOM
MASH 4”
For Time 10-9-8-7-6-5-4-3-
2-1 Burpees
20-18-16-14-12-10-8-6-4-2
Chair Dips
30-27-24-21-18-15-12-9-6-
3 Sit-Ups
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
accomplish 10 Burpees, 20
Chair Dips, and 30 Sit-Ups
before moving to 9
Burpees, 18 Chair Dips, 27
Sit-Ups, etc. Score is the
time on the clock when the
last round of sit-ups is
completed.
wodwell.com/wod/living-room-
mash-4
Scale the burpees to squat
thrusts, cut the reps in
half, or omit the rule of
doing the reps unbroken
and just get through the
rep scheme for time.
wodwell.com/wod/locked-up
“LOVESEAT
PILLOW”
20 Rounds for Time 1
Cluster (225/145 lb)
4 Burpee Box Jump Overs
(30/24 in)
Get through the 20 rounds
as fast as possible. The
score is the time taken to
complete 20 rounds.
Scaling Intermediate 20
Rounds for Time 1 Cluster
(135/85 lb) 4 Burpee Box
Jump Overs (24/20 in)
Beginner 20 Rounds for
Time 1 Cluster (45/35 lb)
4 Burpees
wodwell.com/wod/loveseat-pillow
“MESMERIZING”
For Time: Buy-In:
18 Bar Muscle-Ups
Then, 9-6-3 reps of:
Power Cleans (155/105 lb)
Front Squats (155/105 lb)
1971 BENCHMARK
WODS
May 14, 2020
minute round (rest for the
remainder of each round).
Continue every 2 minutes
on the minute (E2MOM) for
as long as possible. If
you're still going at the 30-
minute mark, add weight
to the barbell before
starting the next round.
Score is the total number
of unbroken rounds
completed before failure.
To perform:
- Deadlift with a hip hinge
- Return to dead
- Clean
- Rack
- Full extension
- Squat
- Full extension
- Jerk
- Rack
- Power hang clean
- Jerk
- Rack
- Reverse lunge
- Reverse lunge with the
other side
- Return to dead
- Repeat one more time all
unbroken
wodwell.com/wod/maxe2mom
“MIDLINE
ACTIVE
SHOULDER”
3 Rounds for Time 1
page 55 of 430
“LIVING ROOM Then, 7-5-3 reps of:
Cleans (185/125 lb)
MASH 7”
Jerks (185/125 lb)
For Time 500 Step-Ups
Buy-Out:
Every 50 reps, perform: 25 Chest-to-Bar Pull-Ups
10 Push-Ups 25 Bar Over Burpees
10 Sit-Ups
10 Back Extensions wodwell.com/wod/mesmerizing
With a running clock, as
fast as possible perform “MOOLAH”
500 Step-Ups. Every 50
10 Rounds for Time 15
reps completed, athlete
Russian Kettlebell Swings
must accomplish 10 Push-
(24/16 kg)
Ups, 10 Sit-Ups, and 10
10 American Kettlebell
Back Extensions before
Swings (24/16 kg)
finishing the Step-Ups.
5 Burpees
Score is the time on the
clock when the 500 Step
Time Cap: 12 minutes
Ups are completed.
With a running clock, as
wodwell.com/wod/living-room-
mash-7 fast as possible perform
the prescribed work in the
order written for 10
“LOCK DOWN” rounds. There is a 12-
minute time cap for this
For Time 10-9-8-7-6-5-4-3-
workout. Score is the time
2-1 Push-Ups
on the clock when the last
20-18-16-14-12-10-8-6-4-2
round of burpees is
V-Ups
completed. Intended
30-27-24-21-18-15-12-9-6-
Stimulus
3 Air Squats
Build that swing tolerance.
This is a technique
With a running clock, as
enforcer. Bad technique
fast as possible perform
will result in tiring
the prescribed work in the
order written. Athlete must
shoulders, grip and core.
perform 10 Push-Ups, 20
wodwell.com/wod/moolah
V-Ups, and 30 Air Squats
1971 BENCHMARK
WODS
May 14, 2020
Barbell Complex*
10 second L-Sit
2 Barbell Complexes*
20 second L-Sit
3 Barbell Complexes*
30 second L-Sit
*1 Barbell Complex
consists of: 1 Snatch
Deadlift + 1 Hang Snatch
+ 1 Overhead Squat + 1
Snatch Push Press
Round 1: 135/85 lb
Round 2: 155/105 lb
Round 3: 185/125 lb
This workout can be done
at a slow and steady pace.
It can be done as a warm-
up or accessory workout in
order to address
weaknesses or instability.
This workout can be scored
by total weight, time or not
at all depending on the
intent. Scaling For
intermediate/beginners the
weight can be reduced on
the snatch. Kettlebell
swings combined with
overhead squats can be
subbed for those who are
no proficient in the snatch.
A bent knee raise can be
subbed for an L Sit.
wodwell.com/wod/midline-
active-shoulder
page 56 of 430
for the first round. Push-
Ups go down by 1
repetition each round, V-
Ups go down by 2
repetitions each round,
and Air Squats go down by
3 repetitions each round.
Score is the time on the
clock when the last round
of Air Squats is completed.
wodwell.com/wod/lock-down
“LOOSE ENDS”
For Time 100 Double-
Unders
75 Box Jump Overs (24/20
in)
50 Deadlifts (95/65 lb)
25 Handstand Push-Ups
50 Deadlifts (95/65 lb)
75 Box Jump Overs (24/20
in)
100 Double-Unders
Scaling
Options/Alternative
Movements - Double-
Unders: Reduce reps, 150
Single Unders (1.5x), 90
seconds of Double-Under
practice - Box Jump overs:
Set-ups, Lower box height -
Deadlifts: Barbell Good
mornings, Russian
Kettlebell swings -
Handstand Push-ups:
Inverted push-ups on a
box, Dumbbell push-
“NASTY BELLS”
For Time 21-18-12-9-6-3
reps of:
Kettlebell Thrusters
(2x20/14 kg)
Bell Facing Burpees
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
accomplish 21 Kettlebell
Thrusters and 21 Bell
Facing Burpees before
moving to 18 Kettlebell
Thrusters and 18 Bell
Facing Burpees and so on.
Score is the time on the
clock when the last round
of Bell Facing Burpees is
completed.
wodwell.com/wod/nasty-bells
“NO EQUIPMENT
MADNESS”
For Time 50-40-30-20-10
reps of:
Burpee Jumping Air Squats
Push-Ups
Perform the given set of
exercises starting with a
volume of 50 and
decreasing at a rate of 10
until done, in the shortest
time possible. Score in this
workout is based on the
1971 BENCHMARK
WODS
May 14, 2020
“MOUNTAIN
CAT”
AMRAP in 10 minutes 50
meter Sled Push (100/70
lb)
8 Clean-and-Jerks (135/95
lb)
50 Double-Unders
On a 10-minute clock, as
many rounds and
repetitions as possible
(AMRAP) perform the
prescribed work in the
order written. Score is the
total number of rounds and
repetitions completed
before the 10-minute clock
stops.
wodwell.com/wod/mountain-cat
“NAUGHTY AND
NICE”
AMRAP in 25 minutes 12
Handstand Push-Ups
12 Deadlifts (155/105 lb)
12 Burpees
12 Front Squats (155/105
lb)
*At 12:00, perform:
25 Front Rack Lunges
(155/105 lb) - once
completed, pick up where
you left off
page 57 of 430
presses amount of time taken to
complete the prescribed
wodwell.com/wod/loose-ends amount of work.
wodwell.com/wod/no-
“MEGATRON” equipment-madness
For Time In 10 minutes,
establish:
“NOKABULL
1 rep max Deadlift
ONE”
Rest 3 minutes* For Time 15-11-7-3 reps of:
Ground-to-Overheads
*Strip the bar down to 75% Overhead Squats
of 1RM Deadlift. Penalty of 200 meter Run
20 Burpees if not ready
after 3 minutes. Round 1: 95/75 lb
Round 2: 115/95 lb
Then, 2 Rounds of: Round 3: 135/115 lb
300 meter Slam Ball Run Round 4: 155/135 lb
(30/20 lb)
3 Deadlifts (75% of 1RM) For time, after each round
3 Rope Climbs increase weights on
10 Ball Slams (30/20 lb) barbell. Take the overhead
10 Kettlebell Swings (70/53 squats from the groun (no
lb) rack). Scaling For Time
2 Deadlifts (75% of 1RM) 15-11-7-3 reps of: Ground-
2 Rope Climbs to-Overheads (75/55 lb)
10 Ball Slams (30/20 lb) Overhead Squats (75/55
10 Kettlebell Swings (70/53 lb) 200 meter Run
lb)
1 Deadlift (75% of 1RM) wodwell.com/wod/nokabull-one
1 Rope Climb
100 meter Farmer's Walk
(70/53 lb kettlebell & 30/20 “NOKABULL
lb slam ball) THREE”
4 Rounds for Time 10
For the Farmer's Walk,
Double Kettlebell Thrusters
carry both a kettlebell and
(2x53/35 lb)
a slam ball.
10 Double Kettlebell Box
1971 BENCHMARK
WODS
May 14, 2020
Scaling Intermediate
AMRAP in 25 minutes 12
Handstand Push-Ups 12
Deadlifts (100/70 lb) 12
Burpees 12 Front Squats
(100/70 lb) *At 12:00,
perform: 25 Front Rack
Lunges (100/70 lb)
Beginner AMRAP in 25
minutes 12 Hand-Release
Push-Ups 12 Deadlifts
(75/55 lb) 12 Burpees 12
Front Squats (75/55 lb)
*At 12:00, perform: 25
Front Rack Lunges (75/55
lb)
wodwell.com/wod/naughty-and-
nice
“NOKABULL
FIVE”
5 Rounds for Time 6 Power
Snatches (135/115 lb)
25 calorie Row
For time, snatches have to
touch the gound before
each rep. Counter on the
rower must be set to zero
before each round.
Scaling 5 Rounds for Time
6 Power Snatches (95/75
lb) 25 calorie Row
wodwell.com/wod/nokabull-five
page 58 of 430
wodwell.com/wod/megatron
“MONTFORD
POINT MARINE”
AMRAP in 21 minutes 6
Pull-Ups
100 meter Sandbag Run
(70/40 lb)
9 Body Builders*
7 Deadlifts (225/155 lb)
* Each Body Builder (demo
video) is a modified
burpee: Athlete must squat
down and place their
hands shoulder width apart
in front of them on the
deck, then extend their
legs out behind them into
the push-up position and
perform a push-up. Still in
the push-up position, they
must jump their feet apart
to split their legs, then
jump them back together.
The athlete will then jump
their feet up to their hands
and stand up to return to
the starting position. That's
one repetition.
wodwell.com/wod/montford-
point-marine
“MT.
WASHINGTON
Step-Overs (2x53/35 lb,
24/20 in)
For time, double KB's
thrusters and hold both
KB's in the straight (both)
arm's position for box step
overs. Score is the time
after the workout is
completed. Scaling 4
Rounds for Time 10 Double
Kettlebell Thrusters
(2x35/18 lb) 10 Double
Kettlebell Box Step-Overs
(2x35/18 lb, 20 in)
wodwell.com/wod/nokabull-three
“OEDIPUS REX”
For Time 9 Ring Muscle-
Ups
15 Burpee Box Jumps
(24/20 in)
9 Devil Presses (2x50/35
lb)
7 Ring Muscle-Ups
15 Burpee Box Jumps
(24/20 in)
9 Devil Presses (2x50/35
lb)
5 Ring Muscle-Ups
15 Burpee Box Jumps
(24/20 in)
9 Devil Presses (2x50/35
lb)
Time Cap: 15 minutes
wodwell.com/wod/oedipus-rex
1971 BENCHMARK
WODS
May 14, 2020

“NOKABULL
SEVEN HELL
FIRE”
For Time Cash-In:
100 Double-Unders
Then, perform:
12 Squat Snatches (75/55
lb)
24 calorie Row
6 Alternating Single-Arm
Dumbbell Devil Presses
(2x70/50 lb)
12 Squat Snatches (96/75
lb)
24 calorie Row
6 Alternating Single-Arm
Dumbbell Devil Presses
(2x70/50 lb)
12 Squat Snatches (115/95
lb)
24 calorie Row
6 Alternating Single-Arm
Dumbbell Devil Presses
(2x70/50 lb)
12 Squat Snatches
(135/115 lb)
24 calorie Row
6 Alternating Single-Arm
Dumbbell Devil Presses
(2x70/50 lb)
Cash-Out:
100 Double-Unders
Workout begins with a
"cash-in / cash-out" of 100
double-unders. The squat
snatches increase in
CROSSFIT 1”
“ONE ARM
With a Running Clock in 14
BANDIT”
minutes From 0:00-7:00,
AMRAP of: 3 Rounds for Time 10
Dumbbell Snatches, Left
7 Overhead Squats (95/65
(50/35 lb)
lb)
7 Pull-Ups 10 Dumbbell Overhead
Lunges, Left (50/35 lb)
14 Double-Unders
10 Dumbbell Snatches,
Right (50/35 lb)
Then from 7:00-14:00,
10 Dumbbell Overhead
establish:
Lunges, Right (50/35 lb)
1 rep max Clean-and-Jerk
10 Dumbbell Power Cleans,
Left (50/35 lb)
On a 14-minute clock,
10 Dumbbell Front Squats,
athlete must perform a 7-
Left (50/35 lb)
minute AMRAP of 7
10 Dumbbell Power Cleans,
Overhead Squats, 7 Pull-
Right (50/35 lb)
Ups, and 14 Double-
10 Dumbbell Front Squats,
Unders. From 7:00-14:00,
Right (50/35 lb)
establish 1 rep max Clean-
and-Jerk. This workout is
With a running clock, as
scored in two parts. Score
fast as possible perform
A is the total number of
the prescribed work in the
rounds and repetitions
order written for 3 rounds.
completed within the 7-
Overhead lunges are
minute AMRAP. Score B is
written as the total number
the maximum load
of steps, not steps per leg.
successfully lifted within
Dumbbell must be held in
the remaining 7 minutes
one hand for front squats.
on the clock. Tips and
Score is the time on the
Strategy The goal is to
clock when the last round
attack both parts of the
workout. Avoid significantly of Dumbbell Front Squats
is completed. Scaling 3
gaming the AMRAP before
Rounds for Time 10 Left-
the heavy lift. The “heavy”
clean & jerk will be heavy Arm Dumbbell Snatches
(35/20 lb) 10 Left-Arm
relative to just having
Dumbbell Suitcase
finished a short but intense
Lunges (35/20 lb) 10
metcon. Intended
Right-Arm Dumbbell

page 59 of 430
1971 BENCHMARK
WODS
May 14, 2020
weight for each set. Use
single alternating arm
movement for the Devils
press. Be familiar with the
single-arm DB Devils press
before doing this workout.
The counter on the rower
must begin at zero before
rowing. Scaling For Time
Cash-In: 100 Single-
Unders Then, perform: 12
Squat Snatches (55/45 lb)
24 calorie Row 6
Alternating Single-Arm
Dumbbell Devil Presses
(2x35/15 lb) 12 Squat
Snatches (55/45 lb) 24
calorie Row 6 Alternating
Single-Arm Dumbbell Devil
Presses (2x35/15 lb) 12
Squat Snatches (55/45 lb)
24 calorie Row 6
Alternating Single-Arm
Dumbbell Devil Presses
(2x35/15 lb) 12 Squat
Snatches (55/45 lb) 24
calorie Row 6 Alternating
Single-Arm Dumbbell Devil
Presses (2x35/15 lb)
Cash-Out: 100 Single-
Unders
wodwell.com/wod/nokabull-
seven-hell-fire
“NOKABULL
TWO”
AMRAP in 16 minutes 3
Ring Muscle-Ups
page 60 of 430
Stimulus The AMRAP
should not pose any
significant obstacles and
athletes should be able to
move through with large or
unbroken sets. All athletes
are shooting for 5+ rounds,
we believe the top scores
will push 10+ rounds.
Scaling Aim to maintain
the reps and instead
reduce the complexity or
loading of the movement.
wodwell.com/wod/mt-
washington-crossfit-1
“NICOLE UPSIDE
DOWN”
AMRAP in 20 minutes Max
Unbroken Shoulder Taps
400 meter Run
Tap the same shoulder as
the arm lifted. Hands
should be no more than 6"
from the wall. Stomach to
wall during the shoulder
taps. Every time you come
down, run 400 meters.
Score is total number of
shoulder taps completed.
Scaling Feet can be on the
box for the handstand. Or
shoulder taps can be done
from the plank position.
wodwell.com/wod/nicole-upside-
down
Snatches (35/20 lb) 10
Right-Arm Dumbbell
Suitcase Lunges (35/20
lb) 10 Left-Arm Dumbbell
Power Cleans (35/20 lb)
10 Left-Arm Dumbbell
Front Squats (35/20 lb) 10
Right-Arm Dumbbell Power
Cleans (35/20 lb) 10
Right-Arm Dumbbell Front
Squats (35/20 lb)
wodwell.com/wod/one-arm-
bandit
“ORLANDO #9”
For Time 6 Russian
Kettlebell Swings (70/53 lb)
49 meter Farmer's Carry
(70/53 lb)
12 Alternating Single-Arm
Kettlebell Swings (70/53 lb)
49 meter Farmer's Carry
(70/53 lb)
20 American Kettlebell
Swings (70/53 lb)
49 meter Farmer's Carry
(70/53 lb)
8 Left-Arm Kettlebell
Swings (70/53 lb)
8 Right-Arm Kettlebell
Swings (70/53 lb)
49 meter Farmer's Carry
(70/53 lb)
49 Russian Kettlebell
Swings (70/53 lb)
49 meter Farmer's Carry
(70/53 lb)
1971 BENCHMARK
WODS
May 14, 2020
6 Handstand Push-Ups
12 Alternating Single-Arm
Dumbbell Snatches (50/35
lb)
Complete as many rounds
as possible within the 16
mins. Kipping for muscle-
ups and handstand push-
ups. DB snatches must hit
the ground before each
rep, the transition is
permitted in the air from
shoulder level or below.
Score is the total number
of reps. Scaling AMRAP in
16 minutes 3 Assisted
Bar Muscle-Ups 6 Wall
Walks 12 Alternating
Single-Arm Dumbbell
Snatches (35/20 lb)
wodwell.com/wod/nokabull-two
“OFF THE
BONE”
5 Rounds for Max Reps
Max Rep Front Squats (60-
70%)
60 second C2 Air Bike
(90%)
Rest 90 seconds
Scaling If needed, reduce
the 5 rounds to 3 rounds.
wodwell.com/wod/off-the-bone
page 61 of 430
“NOKABULL
FOUR”
For Load From 0:00-8:00,
establish:
1 rep max Squat Clean
Then, from 8:01-16:00,
establish:
1 rep max Shoulder Press
Finally, from 16:01-24:00,
establish:
1 rep max Deadlift
Athlete will have a barbell,
plates ready for this
workout. At the beginning
of the workout and of each
station, athlete can begin
with any weight. At the end
of the 8th minute from
each station, the weight
lifted successfully will
count as the final weight
lifted and be registered. On
a running clock with 8
minutes for each station,
the score is the total sum
in weights (lb or kg) from
the three stations, there is
no rest in between
stations.
wodwell.com/wod/nokabull-four
“NOKABULL
Complete the swing and
carry chipper as quickly as
possible. Kettlebells should
be AHAP [as heavy as
possible]. Scaling
Intermediate: Scale
weight of the kettlebells to
53/35 lb. Beginner: Select
a kettlebell that you can
perform American
kettlebell swings well and
with confidence.
wodwell.com/wod/orlando-9
“PART-TIME
FARMER”
AMRAP in 30 minutes 20
meter Right Arm Kettlebell
Farmer's Carry (70/53 lb)
10 Dumbbell Thrusters
(2x50/40 lb)
20 meter Left Arm
Kettlebell Farmer's Carry
(70/53 lb)
10 Chest-to-Bar Pull-Ups
5 Wall Walks
Perform as many rounds as
possible of the work
prescribed in 30 minutes.
10 meters are equal to 10
points or reps. Each round
as a whole consists of a
total of 65 points or reps.
wodwell.com/wod/part-time-
farmer
1971 BENCHMARK
WODS
May 14, 2020
“ONLY WAY IS
UP”
20 Rounds for Time 3 Pull-
Ups
3 Wall Ball Shots (20/14 lb,
10/9 ft)
3 Pull-Ups
3 Dumbbell Thrusters
(2x50/35 lb)
For the dumbbell thrusters,
make sure that arms are
fully locked out and the
squat is under the hip
level. Wall ball shots, the
squat also below the hip
position. The pull-ups can
be performed as singles,
the use of kipping or
butterfly movements.
Score is the time after the
workout is completed.
Scaling 20 Rounds for
Time 3 Jumping Pull-Ups 3
Wall Ball Shots (20/14 lb,
10/9 ft) 3 Jumping Pull-
Ups 3 Dumbbell Thrusters
(2x35/20 lb)
wodwell.com/wod/only-way-is-up
“OUTBREAK”
For Time 8-16-32-50-64-80
Air Squats
4-8-16-25-32-40
Alternating Lunges
2-4-8-12-16-20 Handstand
Push-Ups
page 62 of 430
SIX”
“PARTNER 3”
For Time 50 Double-Unders
For Time (with a Partner)
10 Squat Clean-and-Jerks
600 meter Run
(115/95 lb)
30 Deadlifts (315/225 lb)
25 calorie Row
60 Double-Unders
10 Squat Clean-and-Jerks
600 meter Run
(115/95 lb)
30 Hang Clean-and-Jerks
50 Double-Unders
(185/125 lb)
10 Power Clean-and-Jerks
60 Double-Unders
(115/95 lb)
600 meter Partner Run
25 calorie Row
30 Ring Muscle-Ups
10 Power Clean-and-Jerks
60 Double-Unders
(115/95 lb)
Complete all movements
Choose one bar and weight
as fast as possible.
for the execution of lifting
Partners must both run and
movements. Make sure to
perform double-unders
make that difference
together and can split up
between the squat clean
the barbell movements
and power clean. For the
and ring muscle ups in any
press, this kind is
way. Score is the time it
performed with a push
takes to finish all of the
jerk, power jerk or split
movements. Tips and
jerk. Score is the time after
Strategy 315/225 for reps
the workout is completed.
is a lot for most people so
Scaling For Time 50
be sure to use a weight
Single-Unders 10 Squat
that is not going to risk
Clean-and-Jerks (75/55 lb)
injury. Find a partner who
25 calorie Row 10 Squat
is of similar strength and
Clean-and-Jerks (75/55 lb)
skill as you so one of you
50 Single-Unders 10
doesn't end up doing most
Power Clean-and-Jerks
of the work. 15 reps each
(75/55 lb) 25 calorie Row
10 Power Clean-and-Jerks
for these movements
makes 3x5 or 5 sets of 3
(75/55 lb)
for each athlete a good
wodwell.com/wod/nokabull-six
starting point. Intended
Stimulus This is a heavier
and more advanced
partner WOD resembling
1971 BENCHMARK
WODS
May 14, 2020
With a running clock, you
hit this workout in
columns: 8 Air Squats, 4
Alternating Lunges, 2
Handstand Push-Ups then
16 Air Squats, 8
Alternating Lunges, 4
Handstand Push-Ups, etc.
The Air Squats are
standard bodyweight
squats, below parallel at
depth and full hip and knee
extension at the top. The
Lunges are meant to be in
place, Alternating Lunges.
You may execute with
forward or Reverse Lunges,
and Jumping Lunges are ok
as long the trail knee
touches the deck. Keep
your hands off your thighs
and knees as you lunge,
and alternate steps. So the
first set of 4 Lunges would
be 2 Alternating Lunges on
each leg for 4 total. The
Handstand Push-Ups can
be kipping or strict. The
head needs to touch the
floor for RX or if you are
using a pad your hands
must be on a level surface
for where your head is
touching to count (like the
open standards). Score is
the time on the clock when
the last round of
handstand push-ups is
completed. Tips and
Strategy Do not go to
page 63 of 430
“NOVICE”
AMRAP in 25 minutes 15
calorie Row
12 Kettlebell Swings (70/53
lb)
10 calorie Bike
8 Burpee Box Jump Overs
(24/20 in)
Perform as many rounds as
possible of the work
prescribed in 25 minutes.
Score is the number of
reps performed as a whole.
Each round as a whole
consists of a total of 45
points or reps.
wodwell.com/wod/novice
“ON AGAIN OFF
AGAIN”
Every 2 Minutes On The
Minute in 10 minutes 100
meter Airrunner Sprint
5 Burpees
10 Pull-Ups
On a 10-minute clock,
perform the prescribed
work in the order written
every 2 minutes on the
minute. Score is the total
number of repetitions
completed before the 10-
minute clock stops.
wodwell.com/wod/on-again-off-
some hero WODs. This
should be a shorter partner
WOD, taking around 20
minutes. This should not
take longer than 30
minutes. Each run should
take no longer than 3:30
and the two barbell
movements should take
about 2:00-2:30. The ring
portion should take no
longer than 4 minutes.
Scaling Intermediate For
Time 600 meter Run 30
Deadlifts (225/145 lb) 60
Double-Unders 600 meter
Run 30 Hang Clean-and-
Jerks (135/85 lb) 60
Double-Unders 600 meter
Partner Run 30 Ring Pull-
Ups 60 Double-Unders
Beginner For Time 600
meter Run 30 Deadlifts
(95/65 lb) 60 Single-
Unders 600 meter Run 30
Hang Clean-and-Jerks
(135/85 lb) 60 Single-
Unders 600 meter Partner
Run 30 Ring Rows 60
Single-Unders
wodwell.com/wod/partner-3
“PISTOL GRIP
PUMP”
AMRAP in 10 minutes 30
Double-Unders
8 Wall Ball Shots (30/20 lb)
1971 BENCHMARK
WODS
May 14, 2020
failure on the Handstand
Push-Up or your push
movement of choice if you
are scaling. The Air Squats
and Lunges will obviously
tap into your legs, but your
arms have the potential to
fatigue quicker as the reps
get higher. Play to your
strengths on this one.
Makeup time on the leg
work if you know your
Handstand Push-Ups are
slower. Keep the
Handstand Push-Ups in
smaller, manageable sets
to avoid extreme burnout
and failure. Intended
Stimulus This is another
sneaky one with an
increasing rep scheme.
The first 3 columns will feel
like a breeze, but then the
big numbers will start to
get spicy, especially on the
Handstand Push-Ups. You
should be able to keep
moving on the Air Squats
and Lunges, and the make
it or break it will be on the
Handstand Push-Ups or
whatever movement you
choose to scale down to.
Scaling For this one, you
may scale the reps to be
half of the prescribed reps,
or put a time cap on the
workout. Otherwise, the
Handstand Push-Ups may
be the limiting factor so
page 64 of 430
again
“ORLANDO
#11”
AMRAP in 20 minutes 16
Deadlifts (135/95 lb)
12 Hanging Power Cleans
(135/95 lb)
6 Shoulder-to-Overheads
(135/95 lb)
49 meter Overhead Carry
(135/95 lb)
At 3-2-1-GO, begin
performing rounds of the
barbell complex of
deadlifts, hanging power
cleans, shoulder-to-
overheads, and overhead
carries. Use the same
weight for all movements.
Scaling Intermediate
AMRAP in 20 minutes 16
Deadlifts (95/65 lb) 12
Hanging Power Cleans
(95/65 lb) 6 Shoulder-to-
Overheads (95/65 lb) 49
meter Overhead Carry
(95/65 lb) Beginner
AMRAP in 20 minutes 16
Deadlifts (65/45 lb) 12
Hanging Power Cleans
(65/45 lb) 6 Shoulder-to-
Overheads (65/45 lb) 49
meter Overhead Carry
(65/45 lb)
wodwell.com/wod/orlando-11
10 Dumbbell Box Step
Overs (2x50/35 lb, 20 in)
On a 10-minute clock, as
many rounds and
repetitions as possible
(AMRAP) perform the
prescribed work in the
order written. Score is the
total number of rounds and
repetitions completed
before the 10-minute clock
stops. Tips and Strategy
This is a workout you CAN
sprint. You won't have time
to make up rounds or reps
on the backend, so you will
need to push the Double-
Unders and the Wall Ball
Shots from the start. The
Dumbbell Box Step Overs
will only go so fast and you
are trying to race against
grip fatigue. Give it your
best attempt to work
through 2-3 unbroken
rounds. Then after that, try
your best to maintain the
largest sets possible.
Intended Stimulus
Overall the loading should
feel moderate, which
means you are able to
accumulate multiple
rounds unbroken on the
Wall Ball Shot and 2-3
rounds unbroken on the
Dumbbell Box Step Overs.
If you don't have a 30 lb
Medicine Ball available,
1971 BENCHMARK
WODS
May 14, 2020
athletes may scale those
seated or standing
Dumbbell Push Presses at
an appropriate weight, or
scale further to regular
Hand Release Push-Ups.
wodwell.com/wod/outbreak
“PARTNER 1”
AMRAP (with a Partner) in
25 minutes 50 Clusters
(135/95 lb)
1,000 meter Run
50 Deadlifts (275/185 lb)
1,000 meter Run
50 Bar Facing Burpees
1,000 meter Run
"You go-I go" style where 2
or 3 partners will go
through the barbell
movements attempting to
partition reps as evenly as
possible. The run will be a
classic "partner run" where
athletes will run together.
Score is total reps
accumulated in 25
minutes. Scaling
Intermediate AMRAP
(with a Partner) in 25
minutes 50 Clusters
(95/65 lb) 1,000 meter
Run 50 Deadlifts (185/135
lb) 1,000 meter Run 50
Bar Facing Burpees 1,000
meter Run Beginner
AMRAP (with a Partner) in
page 65 of 430
“PANDEMIC”
For Time 1 to 10 to 1 Reps
(Pyramid with Multipliers)
of:
1 Burpee
2 Mountain Climbers
3 Sit-Ups
With a running clock, as
fast as possible perform
the prescribed work in the
order written. For each
round of the pyramid, do
the following movements
with their corresponding
multipliers: 1 Burpee, 2
Mountain Climbers, and 3
Sit-Ups. The way this
workout is designed is you
have a pyramid that goes
1-2-3-4-5-6-7-8-9-10-9-
8-7-6-5-4-3-2-1 and for
each level of the pyramid,
you do the listed
movements and their
multipliers. So for level 1
you do 1 Burpee, 2
Mountain Climbers, 3 Sit-
Ups, then for level 2 you
do 2 Burpee, 4 Mountain
Climbers, 6 Sit-Ups, level 3
you do 3 Burpees, 6
Mountain Climbers, 9 Sit-
Ups...etc. all the way to
level 10 where you do 10
Burpees, 20 Alt Mountain
Climbers, 30 Sit-Ups. Then
you go back to 9 and work
your way down to 1. The
then you can shoot to an
11/10' target instead.
Challenge yourself to finish
2 rounds in less than 3:00.
wodwell.com/wod/pistol-grip-
pump
“POWER
CLEAN”
For Load 1 rep max Power
Clean
Build to a one-rep
maximum power clean.
wodwell.com/wod/power-clean
“POWER TEST”
EMOM For as Long as
Possible 1 Snatch (95/65
lb)
1 Clean-and-Jerk (95/65 lb)
1 Clean (96/65 lb)
1 Deadlift (95/65 lb)
Add 10/5 lb in each
movement after every
successful lift.
Start the workout with one
snatch at 95/65 lb and add
10/5 lb after each
successful rep. When a
rep is missed, the athlete
can either try a 2nd
attempt or move on to the
next movement. If the
1971 BENCHMARK
WODS
May 14, 2020
25 minutes 50 Clusters
(65/45 lb) 400 meter Run
50 Deadlifts (115/95 lb)
400 meter Run 50 Bar
Facing Burpees 400 meter
Run You can also
substitute a low impact
ergometer like a rower or
bike. Three to four athletes
can work together on this
one.
wodwell.com/wod/partner-1
“PECAN PIE”
Every 3 Minutes on the
Minute in 15 minutes 3
Cleans (255/165 lb)
6 Bar Muscle-Ups
9 Bar Facing Burpees
Complete all 3 movements
within a 3-minute window
and rest the remaining
time. Complete 5 total
rounds. Scoring Not
scored. Just finished Rx,
Intermediate or Scaled.
Scaling Intermediate
Option A: Every 3 Minutes
on the Minute in 15
minutes 3 Cleans
(225/115 lb) 6 Banded
Bar Muscle-Ups 9 Step
Over the Bar Burpees
Option B: Every 3 Minutes
on the Minute in 15
minutes 3 Cleans (185/95
lb) 6 Chest-to-Bar Pull-
page 66 of 430
burpees are straight
forward, just standard
CrossFit Burpee, get on the
ground so your chest
touches, get up, jump and
clap. The mountain
climbers are alternating
and split reps, the goal is
to take a big jump step and
land with your front foot as
close to your hand while in
the Push-Up position. If the
round calls for 20 Mountain
Climbers, that would be 10
on each leg alternating for
20 total. The Sit-Ups are
meant to be regular AbMat
Sit-Ups, but those can be
scaled according to athlete
needs and abilities. Score
is the time on the clock
when the last level of the
pyramid is completed. Tips
and Strategy Don't get
over zealous on the way
up. It is easy to be lured
into a false sense of
security on the way up,
feeling like you are
crushing levels, but the
higher levels are a
significant workload, so
save some energy for the
back half! Intended
Stimulus This one should
be a mental grind as the
reps get higher, but should
feel rewarding and
motivating as the reps
come back down on the
athlete misses the 2nd
attempt, they must move
on to the next movement.
Score is total weight lifted
on Snatch+Clean-and-
Jerk+Clean+Deadlift.
Scaling Intermediate:
Start at a lower weight on
the snatch like 75/55 and
take smaller jumps.
Beginner: Do not go on
the minute. Instead,
practice these movements
in order for 4-5 minutes
each.
wodwell.com/wod/power-test
“PROFESSOR’S
BAD DAY”
For Time Buy-In:
1987 meter Row
Then, 3 Rounds of:
12 Deadlifts (120/75 kg)
17 Burpee Box Jumps
(75/60 cm)
wodwell.com/wod/professors-
bad-day
“PUSH PULL”
For Time 10-9-8-7-6-5-4-3-
2-1 reps of:
Strict Chest-to-Bar Pull-Ups
1-2-3-4-5-6-7-8-9-10 reps
of:
1971 BENCHMARK
WODS
May 14, 2020
Ups 9 Step Over the Bar
Burpees Beginner Every
3 Minutes on the Minute in
15 minutes 3 Cleans
(95/65 lb) 6 Ring Rows 9
Burpees
wodwell.com/wod/pecan-pie
“PISTOL PETE”
For Time 100 Alternating
Pistols
Every minute on the
minute starting at 0:00,
perform:
10 Push-Ups
With a running clock, as
fast as possible perform
100 Pistols. Every minute
on the minute starting at
0:00, perform 10 Push-Ups.
Score is the time on the
clock when the 100th Pistol
is completed. Tips and
Strategy Switch legs
every rep for pistols to
keep the legs fresh. Knock
out the pushups quickly so
you can recover as you
pistol squat. Find a
regression for pistols if you
cannot keep proper
alignment with your knees
and ankles. Intended
Stimulus Big butt and leg
burner here. Trying to get
some squatting intensity
page 67 of 430
back side. The movements
are set up in a way to
where you shouldn't be
risking failure on anything
and should be able to keep
moving. Scaling Scale the
peak number of the
pyramid if 10 is too high.
Athletes can scale
Mountain Climbers to Step-
Ups or Lunges, and Sit-Ups
are meant to be AbMat Sit-
Ups but can be scaled to
feet anchored Sit-Ups, or
regular Crunches as
needed.
wodwell.com/wod/pandemic
“PARTNER 2”
For Time (with a Partner)
4,000 meter Row
3,000 meter Bike
2,000 meter Ski
1,000 meter Run
Every 5 minutes, each
partner completes:
10 Bar Facing Burpees
10 Push Presses (95/65 lb)
3 Ring Muscle-Ups
Partners trade-off every
minute except for on the
run. Every 5 minutes, no
matter where they are,
they will complete the 3
movements. When the
partners get to the run,
Strict Handstand Push-Ups
Work down from 10 to 1
rep of strict chest-to-bar
pull-ups and 1 up to 10
reps of strict handstand
push-ups. Don't move on
to the next movement until
all reps in the set are
complete. Scaling Reduce
chest-to-bar pull-ups to
chin over bar. If unable to
complete pull-ups move to
very difficult ring rows as
horizontal as possible! If
you do not have handstand
push-ups yet, do dual
dumbbell press at a weight
that you cannot do more
than 12-15 reps unbroken
with fresh. If you have
some strict handstand
push-ups complete 1 to 5
and then move to push
press from there.
wodwell.com/wod/push-pull-3
“RAGNARÖK”
For Total Reps in 38
minutes In 6 minutes,
perform:
Kettlebell Half UKC* + Halo
(12/8 kg)
Rest 2 minutes
2 Rounds of The Pace
Maker:
1971 BENCHMARK
WODS
May 14, 2020
and volume without
weights. Movement
Standards Pistol squats
must go below parallel,
Push-Ups must have chest
touching the ground and
arms locked out at the top.
Scaling If Pistols are hard,
find a tough progression
that works for you. Add a
counterbalance in your
hands, start from a box,
stand on a box, or sub for
cossack squats.
wodwell.com/wod/pistol-pete
“POWER HOUR”
For Time On the 0:00,
perform:
30 Clean-and-Jerks
(225/155 lb)
On the 10:00, perform:
30 Deficit Handstand Push-
Ups (6/4 in)
30 Bar Muscle-Ups
On the 20:00, perform:
1 mile Run
On the 40:00, perform:
30 Snatches (135/95 lb)
On the 50:00, perform:
10 Legless Rope Climbs
300 foot Handstand Walk
Finally, on the 60:00,
page 68 of 430
they are no longer required
to do the 3 movements.
Score is the time it takes
to finish all of the
movements. Scaling
Intermediate For Time
(with a Partner) 4,000
meter Row 3,000 meter
Bike 2,000 meter Ski 1,000
meter Run Every 5
minutes, each partner
completes: 10 Bar Facing
Burpees 10 Push Presses
(95/65 lb) 3 Ring Pull-Ups
Beginner For Time (with a
Partner) 2,000 meter Row
1,500 meter Bike 1,000
meter Ski 500 meter Run
Every 5 minutes, each
partner completes: 10 Bar
Facing Burpees 10 Push
Presses (65/45 lb) 3 Ring
Rows
wodwell.com/wod/partner-2
“PETE”
AMRAP in 9 minutes 4
Clean-and-Jerks (275/195
lb)
7 Rope Climbs
10 Thrusters (185/125 lb)
13 Bar Muscle-Ups
Complete as many reps as
possible in 9 minutes.
Score is the total number
of reps completed in 9
minutes. Scaling
30 seconds of Left-Arm
Kettlebell Swings (16/12
kg)
30 seconds of Right-Arm
Kettlebell Swings (16/12
kg)
30 seconds of Left-Arm
Kettlebell Snatches (16/12
kg)
30 seconds of Right-Arm
Kettlebell Snatches (16/12
kg)
30 seconds of Left-Arm
Kettlebell Overhead
Reverse Lunges (16/12 kg)
30 seconds of Right-Arm
Kettlebell Overhead
Reverse Lunges (16/12 kg)
Rest 2 minutes
Then, in 8 minutes,
perform:
Max Strength Kettlebell
Complexes** (2x16/12 kg)
Rest 4 minutes
Finally, in 10 minutes, 3
attempts for Power of:
Max Double Kettlebell Half
Snatches (2x16/12 kg)
*1 UKC consists of: 1
Deadlift, 1 Hang Clean, 1
Power Clean, 1 Single-Arm
Kettlebell Swing, 1 Snatch,
1 Strict Press
**1 Strength Kettlebell
1971 BENCHMARK
WODS
May 14, 2020
perform:
150/100 calorie Assault
Bike
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Trach all six
completion times. Score is
the sum of the six
completion times.
wodwell.com/wod/power-hour
“POWERBOMB”
For Time 75 Kettlebell
Burpee Swings (24/16 kg)
Every minute on the
minute, perform:
5 Kettlebell Thrusters
(24/16 kg)
With a running clock, as
fast as possible perform
the 75 Kettlebell Burpee
Swings. Every minute on
the minute, perform 5
Kettlebell Thrusters before
continuing to the
remaining Kettlebell
Burpee Swings. Score is
the time on the clock when
the last repetition of
Kettlebell Burpee Swings is
completed. Tips and
Strategy For the Kettlebell
Burpee Swings, you want
to make sure that you start
page 69 of 430
Intermediate: Reduce
weight on clean-and-jerks
to about 75% of the
athletes 1 rep max and
reduce thruster weight to
95-115/75-105. Bar
muscle-ups can be scaled
back to chest-to-bar pull-
ups and rope climb reps
can be cut down to 2-4.
Beginner: This is not
recommended for
beginners. Clean-and-Jerk
and thruster weight can be
reduced significantly. Bar
muscle-ups can be scaled
down to a ring row or
supine row. In place of
rope climbs, the athlete
could do rope rows or lying
to standing.
wodwell.com/wod/pete
“POPEYE”
3 Rounds Without Breaking
30 Curls (2x25/15 lb)
30 Strict Presses (2x25/15
lb)
30 Lateral Raises (2x25/15
lb)
30 Hammer Curls (2x25/15
lb)
30 Upright Rows (2x25/15
lb)
30 Push Presses (2x25/15
lb)
30 Curls (2x25/15 lb)
1 minute Rest
Complex consists of: 1
Curl, 1 Strict Press, 1 Bent
Over Row, 1 Push-Up
See: Ragnarok Demo You
have 10 minutes for 3
attempts at max total
double kettlebell half
snatches. ON your first
attempt, don't go all out as
you know that you'll have
2 more attempts to come.
Half snatches are where
the kettlebell is snatched
up overhead and then
dropped into racking
before the next rep.
Scoring The only task that
is scored are the double
kettlebell snatches. The
reps of all three attempts
are added and used as the
final total score for this
WOD. Warm-Up 2 minutes
of: Air Squats Hip Hinges
Alternating Reverse
Lunges Scaling UKC:
Replace the snatch with
clean and push press. The
Pace Maker: Replace full
snatches with half
snatches or clean and push
press. Replace overhead
reverse lunge with racked
reverse lunges Strength:
Replace double bell work
with single and repeat the
sequence on both sides
Power: Replace double
bell work with single and
1971 BENCHMARK
WODS
May 14, 2020
and end the movement in
the hike position with the
kettlebell at arms length,
weight back through your
hips, neutral spine,
hamstrings loaded. You
perform a half Burpee with
the hands either side of
the kettlebell. Landing
arms length from the bell
in the hike position, pull
the Kettlebell back to your
hips to instigate the swing.
Thrust your hips through
and perform the swing.
Return the bell to your hips
before reaching forward
and dropping back into the
hike position, releasing the
bell and starting the next
rep.
wodwell.com/wod/powerbomb
“PROTECT YOUR
BABY”
For Time (with a Partner)
800 meter Medicine Ball
Run (30/20 lb, together
with one med-ball)
30 Burpees
30 Jumping Lunges
30 Air Squats
30 Mountain Climbers
3 minute Plank Hold
800 meter Medicine Ball
Run (30/20 lb, together
with one med-ball)
page 70 of 430
Increase weight each
round. See how heavy you
can go. No Time limit once
the round has begun. Once
you start the first set of 30,
you can't put the weights
down or rest them on any
surface. You can stop
moving and hold the
weights in your hand, but
you can not let go of the
Dumbbells. Once you
complete a full round, rest
for 1 minute, then pick
them back up and go
again. This time, you have
the option to increase the
weight. Start light, don't
burn out. Rest before you
burn up too quickly. The
hard part will be the grip
so play it smart. Scaling
Intermediate: Use 20/10 lb
dumbbell weights.
Beginner: Use 20/10 lb
dumbbell weights. Reduce
repetitions to 21 reps.
wodwell.com/wod/popeye-2
“POWER
SNATCH”
For Load 1 rep max Power
Snatch
Build to a one-rep
maximum power snatch.
wodwell.com/wod/power-snatch
repeat the sequence on
both sides Beginner option
for the final task is single
kettlebell work with only
one switch per attempt.
wodwell.com/wod/ragnarok
“REPEATABILITY
TESTER”
2 Rounds for Time 500
meter Row
Rest 2 minutes
Set your rower up for
"intervals-distance." Set
your rest time for 2:00.
Complete your first 500m
at absolute max effort. No
gaming or pacing! Score is
both 500-meter row time
efforts.
wodwell.com/wod/repeatability-
tester
“ROMEO”
For Time 50 Hand Release
Push-Ups
1 mile Run
50 Hand Release Push-Ups
Wear a Weight Vest (20/10
lb)
wodwell.com/wod/romeo
1971 BENCHMARK
WODS
May 14, 2020
One person works while
the other partner holds the
medicine ball overhead. If
the ball touches the
ground, then both athletes
must perform 10 Burpees.
With a running clock, as
fast as possible perform
the prescribed work in the
order written with a
partner. Both athletes will
do the 800-meter Run
together with the Medicine
Ball, alternating the carry
as needed. For the middle
section, one person works
while the other partner
holds the medicine ball
overhead. If the ball
touches the ground, then
both athletes must perform
10 Burpees. Score is the
time on the clock when the
last 800-meter Run is
completed. Tips and
Strategy Overall, this
workout consists of simpler
and lighter movements.
However, don’t assume
simple means easy. Simple
indicates an opportunity to
only focus on speed and
intensity. Trade off sets of
10-15 reps with your
partner and maintain the
fastest cycle time as
possible on reps. Whether
you perform this workout
in a team of 2 or you
page 71 of 430
“PRESS +
WEIGHTED
PULL-UP”
For Load 1 rep max Strict
Press
1 rep max Weighted Pull-
Up
The athlete establishes a
strict press and a weighted
pull-up 1 rep maximum,
both at a 30X1 tempo.
wodwell.com/wod/press-
weighted-pull-up
“PUMP TOWN”
For Max Total Weight in 30
minutes 1 Deadlift
1 Bench Press
1 Power Clean
You pick the weight for all
three lifts. Your goal is to
accomplish as much total
weight lifted over the
course of the 30 minutes.
You can go heavy and slow
or lighter and faster. Your
goal is to move as much
weight as possible
completing a single rep at
each movement. You must
continue to rotate
deadlift> bench press>
clean. You cannot change
the order or do more than
1 rep at each station.
“ROW 500M X2”
2 Rounds for Time 500
meter max effort Row
90 seconds Rest
The row 500m x 2 has the
athlete performing two
max effort 500m rows with
90-second rest between
each while staying on the
erg during rest.
wodwell.com/wod/row-500m-x2
“ROWING IN
THE DEEP”
For Time 15-14-13-12-11-
10-9-8-7-6-5-4-3-2-1 reps
of:
Calorie Row
Burpees
wodwell.com/wod/rowing-in-the-
deep
“S.T.R.I.P.E.S.”
4 Rounds for Time 30/20
calorie Row
25 Ring Push-Ups
20 Deadlifts (185/135 lb)
15 Burpees to Plate (45 lb)
Time Cap: 25 minutes
Set a 25-minute clock and
you must do everything
within the time limit with
1971 BENCHMARK
WODS
May 14, 2020
choose the individual
option, your goal is to
sprint for the entire
workout. No pacing or
gaming, this workout is
built to test your ability to
continually find a new max
speed and never let up.
wodwell.com/wod/protect-your-
baby
“PUSH THE
LIMIT”
For Time 10-9-8-7-6-5-4-3-
2-1 reps of:
Strict Handstand Push-Ups
1-2-3-4-5-6-7-8-9-10 reps
of:
Burpee to Pull-Ups
In this workout, the athlete
will perform 10 Strict
Handstand Push-Ups
followed by 1 Burpee to
Pull-Up. In each round, the
Handstand Push-Ups will
reduce by one and the
Burpee to Pull-Up increase
by one. The athlete will
perform this on a clock for
time until he finishes with
1 Strict Handstand Push-
Ups followed by 10 Burpee
to Pull-Up. Score in this
workout is based on the
amount of time taken to
complete the prescribed
page 72 of 430
Score Multiply weight on
the bar by how many reps
you did of each movement.
You should have one total
at the end.
wodwell.com/wod/pump-town
“PUSH/PULL
DOMINATION”
For Time 50 Strict Pronated
Pull-Ups
50 Strict Handstand Push-
Ups
30 Strict Pronated Pull-Ups
30 Strict Handstand Push-
Ups
10 Strict Pronated Pull-Ups
10 Strict Handstand Push-
Ups
Time Cap: 12 minutes
Perform the given set of
exercises in the shortest
time possible. Strict
Pronated Pull-Ups are
performed with the palms
of the hands facing away
from the body and without
a kip. Score in this workout
is based on the amount of
time taken to complete the
prescribed amount of work.
wodwell.com/wod/push-pull-
domination
the prescribed weights (no
scaling). You will not be
allowed to see your time as
you are doing the
challenge. Ring push-ups
are in the plank position
(not on the knees) with the
knuckles about 1/2inch
away from the ground
when holding the rings.
Burpees are done jumping
on to a 45lb plate. Score is
the time it took to
complete. If not completed
in the time cap, you score
it NC (not completed) but
make a note of your score
for when you try it next
time.
wodwell.com/wod/s-t-r-i-p-e-s
“SANDPAPER”
AMRAP in 15 minutes 1
Dumbbell Hang Squat
Clean (2x50/35 lb)
1 Dumbbell Thruster
(2x50/35 lb)
30 Double-Unders
2 Dumbbell Hang Squat
Cleans (2x50/35 lb)
2 Dumbbell Thruster
(2x50/35 lb)
30 Double-Unders
Continue with this pattern,
adding 1 Dumbbell Hang
Squat Clean and 1
1971 BENCHMARK
WODS
May 14, 2020
amount of work.
wodwell.com/wod/push-the-limit
“REEBOK
CROSSFIT ONE”
With a Running Clock in 30
minutes From 0:00-10:00,
12-9-6 reps of:
Burpee Box Jump Overs
(24/20 in)
Muscle-Ups
From 10:00-20:00, 24-18-
12 reps of:
Burpees
Chest-to-Bar Pull-Ups
From 20:00-30:00, 42-36-
24 reps of:
Push-Ups
Rings Rows
On a 30-minute clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
last round of Ring Rows is
accomplished. If the
workout is not completed,
score will be the total
number of repetitions
completed before the 30-
minute clock stops. Tips
and Strategy Avoid
taking each couplet right
up to the 10:00 time limit
for each piece. This
page 73 of 430
“RELENTLESS
TIME”
5 Rounds for Time 20
calorie Assault Bike
15 Push Jerks (115/75 lb)
75 Double-Unders
10 Power Cleans (115/75
lb)
15 Box Jump Overs
Rest 2 minutes
*Start at the next
movement each round.
Complete one round of the
above movements. Note
your time at rest 2:00
before starting the next
round. Round 2 starts at
push jerks and goes
through in order. Round 3
starts at double-unders.
Etc. Aim to work at a
consistent pace and
maintain even splits. Score
is the difference between
your fastest and slowest
round AND your total time.
wodwell.com/wod/relentless-time
“RING PUMP”
EMOM in 12 minutes Odd:
10 foot Elevated Ring Rows
Even: 10 foot Elevated
Ring Push-Ups
Dumbbell Thruster each
round.
On a 15-minute clock,
perform as many rounds
and repetitions as possible
(AMRAP) of the prescribed
work in the order written.
Athlete must complete 1
Dumbbell Hang Squat
Clean, 1 Dumbbell
Thruster, and 30 Double-
Unders for the first round.
Continue with this pattern,
adding 1 Dumbbell Hang
Squat Clean and 1
Dumbbell Thruster each
round, and the same
number of reps for Double-
Unders. Score is the total
number of rounds and
repetitions completed
before the 15-minute clock
stops.
wodwell.com/wod/sandpaper
“SCHWINGER”
10 Rounds for Time 10
Kettlebell Swings (24/16
kg)
5 Burpees
With a running clock. as
fast as possible perform
the prescribed work in the
order written for 10
rounds. Score is the time
on the clock when the last
1971 BENCHMARK
WODS
May 14, 2020
workout moves from
complex to simple
movements and from lower
to higher volume. Some
will be able to perform this
unbroken, and others
won’t. The bigger message
is to avoid forcing that rep
of failure and avoid
burning out.
wodwell.com/wod/reebok-
crossfit-one
“RHAPSODY
CROSSFIT 1”
5 Rounds for Time (with a
Partner) 10 Power Cleans
(185/125 lb)
20 Front Squats (185/125
lb)
200 meter Buddy Run
In order to complete this
workout, you can split up
the barbell work however
you want. Then, you will
run together with your
athletes for the 200m
buddy run. Loading should
feel moderate and you
should be able to
consistently cycle the
barbell 5+ reps throughout
the workout. Pace the run
with the intention of
coming in and getting back
on the bar as fast as
possible. Score is the time
page 74 of 430
Rings should be placed in
line with the box. Rings
must touch chest on every
rep. Start with 24 in box
and rings 24 in off the
ground. Score is total
number of minutes with
assigned reps completed.
12 is a perfect score.
Scaling EMOM in 12
minutes Odd: 10 Ring
Rows Even: 10 Push-Ups
wodwell.com/wod/ring-pump
“RONIN”
For Time 21-15-9-15-21
reps of:
Box Jump Overs (24/20 in)
Alternating Dumbbell
Snatches (50/35 lb)
After each round perform:
5 Muscle-Ups
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
accomplish 21 Box Jump
Overs, 21 Alternating
Dumbbell Snatches, and 5
Muscle-Ups before moving
on to 15 Box Jump Overs,
15 Alternating Dumbbell
Snatches, and 5 Muscle-
Ups, etc. Score is the time
on the clock when the last
round of Muscle-Ups is
round of burpees is
completed. Intended
Stimulus
Short, Sharp, Simple,
Savage. This is a head-
down 5-6 minute sprint.
Nothing fancy just go as
fast as possible until its
done, great as a finisher or
a warm-up.
wodwell.com/wod/schwinger
“SEMPER FI”
AMRAP in 20 minutes 1
Burpee
2 Box Jumps (30/24 in)
3 Kettlebell Swings (70/53
lb)
4 Pull-Ups
5 Push-Ups
6 Air Squats
Wear a Weight Vest (20/14
lb) for the first 10 minutes
only
Start with a weight vest on.
Perform 1 burpee, DON'T
FORGET THE JUMP AND
CLAP! After 1 burpee,
execute 2 box jumps to a
30/24 in box. Be sure of
your take-off and landing
so you don't biff it with the
weight vest on. Execute 3
American style kettlebell
swings at 70/53 lb. Ensure
the bottom of the bell is
1971 BENCHMARK
WODS
May 14, 2020
on the clock when the last
200 meter Buddy Run is
completed.
wodwell.com/wod/rhapsody-
crossfit-1
“RONA”
For Time Cash-In: 1,900
meter Run
Then, 1-2-3-4-5-6-7-8-9
reps of:
Air Squats
Plank Walk Outs
Lunges (each leg)
Push-Ups
Arch Ups
Butterfly Sit-Ups
Burpees
Deck Squats
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
finish the 1,900 meter Run
before moving on to the
second part of the
workout. After the Run,
perform 1 repetition of
each movement before
proceeding to 2 repetitions
of each movement and so
on. Score is the time on
the clock when the last
round of Deck Squats is
completed. Movement
Standards Plank Walk
page 75 of 430
completed.
wodwell.com/wod/ronin
“ROW TO HELL”
For Time 2,000 meter Row
30 Devil Presses (2x50/35
lb)
Complete 2,000 meter row
THEN 30 devil presses for
time. The rower should
count down from 2,000.
Chest must touch the floor
on the devil's press and
DBs must be locked out
overhead to finish each
rep. Clean and Jerks are
NOT Allowed. Scaling For
Time 2000 meter Row 30
Devil Presses (2x35/20 lb)
wodwell.com/wod/row-to-hell
“RUN BELL”
For Time 400 meter Run
40 Kettlebell Single-Arm
Hang Snatches (53/35 lb)
400 meter Run
40 Kettlebell Single-Arm
Hang Clean and Push
Presses (53/35 lb)
Execution of kettlebell
movements will be a 20/20
a side single arm in no
particular order. Pay
attention to the 2 different
fully inverted with arms,
hips, and knees at
extension. Execute 4 pull-
ups of any variation,
kipping, or strict, just chin
over bar with any grip.
Execute 5 push-ups,
vest/chest to the deck, and
full elbow lockout at the
top. Execute 6 air squats,
below parallel at the
bottom and full hip and
knee extension at the top.
Keep your hands and
elbows off of your thighs
while you squat. At
precisely the 10 min mark,
ditch the weight vest
wherever you are, and
then pick up where you left
off at. For an extra
challenge, this workout can
also be executed where
you do the first 10 minutes
without a vest, and then
add the vest at the 10 min
mark. The original written
way is the preferred way of
execution. Scaling Scale
by not wearing a weight
vest, adjusting the height
of the box, or doing step-
ups. Scale the weight of
the KB, scale to ring rows
instead of pull-ups, or
banded strict pull-ups. NO
JUMPING PULL UPS.
wodwell.com/wod/semper-fi
1971 BENCHMARK
WODS
May 14, 2020
Out: Start with your feet
shoulder-width apart and
face forward. Stand tall
with your hips and knees
fully extended, and your
heels planted. Lower down
into a forward bend with
both hands planted on the
ground. While keeping
your feet planted to the
ground, move your hands
alternately away from your
torso into a plank position.
From the plank position,
reverse the movement by
moving hands towards
your torso into a forward
bend. To complete the
movement, stand up with
knees fully locked out.
Deck Squat: Start with
standard Air Squat. Keep
weight on the heels. Squat
down to rock bottom and
rock back onto your glutes.
Roll back on to your back
with your head staying off
the ground. Reverse the
move by using the
momentum of the rock.
Roll forward onto your
glutes and planting feet
into the floor. Push your
hips forward to stand up
and lock your hips and
knees to complete the
repetition.
wodwell.com/wod/rona
page 76 of 430
kettlebell movements from
the hang position. Score is
the time after the workout
is completed. Scaling For
Time 400 meter Row 40
Kettlebell Single-Arm Hang
Snatches (35/26 lb) 400
meter Row 40 Kettlebell
Single-Arm Hang Clean and
Push Presses (35/26 lb)
wodwell.com/wod/run-bell
“SANDMAN”
Every 4 minutes in 24
minutes 20 calorie Row
10 Sandbag Thrusters
(30/20 kg)
20 10-meter Shuttle
Sprints
On a 24-minute clock,
every four minutes perform
20 calorie Row, 10
Sandbag Thrusters and 20
10-meter Shuttle Sprints
for 6 rounds. For the
Shuttle Sprints, the cones
need to be 10 meters
apart. Score is the total
number of repetitions
completed before the 24-
minute clock stops.
wodwell.com/wod/sandman
“SHOEHORN”
21-15-9 Reps for Time
Power Cleans (95/65 lb)
Box Jumps (24/20 in)
Toes-to-Bars
Scaling 21-15-9 Reps for
Time Power Cleans (65/45
lb) Box Jumps (20/14 in)*
Knees-to-Elbows *Stack
plates or use blocks if
needed.
wodwell.com/wod/shoehorn
“SKINNY DIP”
AMRAP in 12 minutes 6
Ring Dips
6 Front Squats (135/95 lb)
On a 12 minute clock,
perform 6 Ring Dips then 6
Front Squats (start with the
barbell on the ground).
Repeat as many times as
possible until the 12
minutes is up. Scaling
Options & Alternatives:
- Ring dips: Banded ring
dips, 10-second ring hold,
ring push-ups, push-ups -
Front Squats: Scale the
weight to something you
can do 20 unbroken, Air
squats, jumping air squats
Other scaling options: if
you have limitations or
mobility issues, perform
1971 BENCHMARK
WODS
May 14, 2020
“ROW 60
MINUTES”
Max Distance in 60
minutes Row
The 60 minute row is 60
minutes to accumulate
max distance on the rower
in meters.
wodwell.com/wod/row-60-
minutes
“RUN 3K”
For Time 3000 meter Run
Running a 3K run time trial
on a controlled surface
such as a track.
wodwell.com/wod/run-3k
“SAAPM 2020”
For Time 3 Rounds of:
12 Squat Jumps
12 Hand Release Push-Ups
12 Wide-Arm Push-Ups
20 Straight Leg Raises
Directly into, 3 Rounds of:
10 Tuck Jumps
20 Shoulder Tap Push-Ups
20 Alternating Airborne
Lunges
10 V-Ups
Finally, 3 Rounds of:
page 77 of 430
“SCHOOL YARD
BULLSH*T”
For Time 1 mile Sled Drag
(135/95 lb)
50 calorie Row
40 Handstand Push-Ups
30 Squat Cleans (225/155
lb)
20 Ring Muscle-Ups
Begin with the mile sled
drag. The type of sled does
not matter, just make sure
the weight of the sled is
accounted for so you are
dragging 135/95# TOTAL.
The drag may be a
combination of forward or
backward drags. Upon
completion of the mile sled
drag, complete 50 calorie
row on any damper
setting, 40 handstand
push-ups (kipping or strict)
I make my athlete RX with
head to floor HSPUs but
you may set up the Open
approved ab mat and
bumper plate set up if
necessary. The cleans are
from the floor and are
meant to be full cleans
with a squat passing below
parallel every rep. Finish
with 20 ring muscle-ups to
the open and games
standards. Scaling Scale
the weight of the sled as
needed, or if no access to
ring push-ups or push-ups
instead of the dips;
perform box squats (with
or without weight) instead
of the front squat.
wodwell.com/wod/skinny-dip
“STIMULUS
TRAVEL WOD 1”
For Time 50 Burpees
100 Air Squats
50 Burpees
wodwell.com/wod/stimulus-
travel-wod-1
“STIMULUS
TRAVEL WOD
12”
AMRAP in 10 minutes 15
Lunges
10 Push-Ups
15 Lunges
20 Sit-Ups
On a 10-minute clock, as
many rounds and
repetitions as possible
(AMRAP) perform the
prescribed work in the
order written. Score is the
total number of rounds and
repetitions completed
before the 10-minute clock
ends.
1971 BENCHMARK
WODS
May 14, 2020
60 second Plank
25 Half-Jacks
20 4-Count Mountain
Climbers
15 Air Squats
The sequence of the
workout is three rounds of
each circuit before moving
on to the next. You can
move from one circuit to
the next without pausing.
Take breaks as needed.
Score is the total time to
complete all 9 rounds.
Movement Standards
Airborne Lunge: Perform
a reverse Lunge with the
shin of the trailing leg
parallel to the ground. As
you dip for the Lunge, only
allow the knee to touch
the floor. The foot stays
off the ground. Alternate
the legs to each repetition.
Half Jack: Perform a
standard Jumping Jack with
the arms staying on your
side at all times. Intended
Stimulus This workout is
an all-out effort. The first
two circuits should feel
relatively easy, with
controlled, rhythmic
breathing. The third circuit
should feel like running up
a steep hill. Your heart rate
will be high and it should
feel much more
challenging to maintain
page 78 of 430
a sled, run a 5k instead. wodwell.com/wod/stimulus-
travel-wod-12
Scale the handstand push-
ups by elevating the floor
under the athlete's head
with plates and/or ab mats.
“STIMULUS
Seated DB shoulder TRAVEL WOD
presses are a good 15”
intermediate scaling option
AMRAP in 12 minutes 2
(35/20#) or scale to hand-
minute Burpees
release push-ups. The
2 minute Rest
clean weight can be scaled
Tabata Sit-Up
as needed or athletes can
2 minute Rest
scale to a 1+1 power
2 minute Jumping Jacks
clean+front squat if they
need to. The ring muscle- On a 12-minute clock, as
ups can be scaled to bar many rounds and
muscles ups, or any pull up repetitions as possible
variation with the same (AMRAP) perform the
number of reps. If athletes prescribed work in the
don't have pull-ups they order written. Tabata is 8
can scale to banded ring rounds of 20 seconds of
dips for 20 or double reps work, 10 seconds of rest.
of ring rows for 40 reps. Score is the total number
of repetitions completed
wodwell.com/wod/school-yard-
before the 12-minute clock
bullsht
stops.
wodwell.com/wod/stimulus-
“SECRET DIRTY travel-wod-15
THIRTY”
For Time (with a Partner) In
10 minutes, complete: “STIMULUS
95 Wall Ball Shots (20/14 TRAVEL WOD
lb) (shared) 18”
For Max Effort 15 second
Rest until 10:00
Plank
15 second Rest
400 meter Run (each)
30 second Plank
30 second Rest
In 10 minutes, complete:
1971 BENCHMARK
WODS
May 14, 2020
your pace. Scaling
Advanced athletes should
wear a weight vest of their
choice. For all athletes, the
key to achieving the
intended stimulus is
choosing a weight or
modification that allows
you to work continuously.
wodwell.com/wod/saapm-2020
“SAS”
For Time 300 Air Squats
150 American Kettlebell
Swings (24/16 kg)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
accomplish 300 Air Squats
first before moving on to
150 American Kettlebell
Swings. Score is the time
on the clock when the last
repetition of American
Kettlebell Swings is
completed.
wodwell.com/wod/sas
“SECRET AGENT
MAN”
AMRAP in 20 minutes 10
Double-Unders
1 Round of Cindy*
page 79 of 430
1,564 meter Partner Row
(shared)
29 Burpees (each)
Directly into, 4 Rounds
(shared) of:
11 Squat Cleans (115/75
lb)
4 Push Presses (115/75 lb)
20 Air Squats
19 Push-Ups
Only one athlete can work
at a time. Split the work as
necessary. Perform the
wall ball shots in 10
minutes. Only one athlete
can work at a time. If the
wall ball shots are
completed under 10
minutes, rest for the
remaining time. After the
first 10 minutes, each
athlete will run 400 meters
(one after the other) before
the next part. Once run is
completed, athletes will
proceed with the row. Only
one athlete can work at a
time. Each athlete needs to
perform 29 burpees by the
end of the row. After
completing the row,
athletes will go directly
into the 4 rounds of cleans,
push presses, air squats
and push-ups.
wodwell.com/wod/secret-dirty-
thirty
45 second Plank
45 second Rest
1 minute Plank
1 minute Rest
Max Effort Plank
1 minute Rest
Max Effort Plank
With a running clock, start
the workout with 15
second Plank Hold. Rest 15
seconds. Second round is
30 second Plank Hold and
30 second Rest. For the
third round, athlete must
do Plank Hold for 45
seconds and rest 45
seconds. Fourth round is 1
minute Plank Hold and rest
1 minute. For the fifth
round, athlete must do
Plank Hold for as long as
you can and rest 1 minute.
Finally, on the last round,
athlete must do Plank Hold
for as long as you can.
Score is the longest time
for max effort Plank Hold.
wodwell.com/wod/stimulus-
travel-wod-18
“STIMULUS
TRAVEL WOD 4”
EMOM in 10 minutes 20 Air
Squats
Run
Run for 10 minutes. Every
1971 BENCHMARK
WODS
May 14, 2020
Add 10 Double-Unders
after every round.
*1 round of Cindy consists
of: 5 Pull-Ups, 10 Push-Ups,
15 Air Squats
The workout begins with
the athlete completing 10
double-unders then
executing 1 full round of
the benchmark workout,
"Cindy" One round of
"Cindy" is 5 Pull-Ups (Chin
over bar), 10 Push-Ups,
and 15 Air Squats. That =
1 full round. For Round 2,
the athlete adds 10 reps to
the double-unders making
it 20 reps, then 1 round of
"Cindy." Round 3 would be
30 double-unders + 1
Round of "Cindy" etc...
Scaling Portions can be
scaled as needed. If no
double-unders, scale to 2x
single-unders. Banded pull-
ups or ring rows are fine to
scale for pull-ups (NO
JUMPING PULL-UPS!) Push-
ups and squats can be
scaled according to
strength and range of
motion standards.
wodwell.com/wod/secret-agent-
man
page 80 of 430
“SHARPSHOOTE
R”
For Time 21-18-15-12-9-6-
3 reps of:
Kettlebell Thrusters (24/16
kg)
Kettlebell Explosive
Deadlifts (24/16 kg)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete
performs 21 Thrusters and
21 Deadlifts before moving
on to 18 reps each and so
on. Score is the time on
the clock when the final set
of deadlifts is completed.
See: "Kettlebell Thruster"
Demo and "Kettlebell
Explosive Deadlift" Demo
wodwell.com/wod/sharpshooter
“SKI BELLS”
For Time 40 Kettlebell
Snatches (24/20 kg)
20 calorie Ski
40 Kettlebell Goblet Squats
(24/20 kg)
20 calorie Ski
40 Kettlebell Clean-and-
Presses (24/20 kg)
20 calorie Ski
40 Kettlebell Swings (24/20
kg)
20 calorie Ski
minute on the minute, stop
the run to do 20 air squats.
wodwell.com/wod/stimulus-
travel-wod-4
“STIMULUS
TRAVEL WOD 7”
EMOM in 15 minutes 3
Push-Ups
3 Burpees
wodwell.com/wod/stimulus-
travel-wod-7
“STOPWATCH”
Three 5-Minute AMRAPs in
21 minutes From 0:00-
5:00, AMRAP of:
15 Hang Clean and Presses
(115/75 lb)
50 Double-Unders
Rest 3 minutes
From 8:00-13:00, AMRAP
of:
15 Sumo Deadlift High-
Pulls (95/65 lb)
15 Hand Release Push-Ups
Rest 3 minutes
Finally, from 16:00-21:00,
AMRAP of:
15 Thrusters (75/55 lb)
15 Burpee Box Jump Overs
(24/20 in)
1971 BENCHMARK
WODS
May 14, 2020
“SHAKER CUP”
AMRAP in 15 minutes 7
Ring Muscle-Ups
20 Dumbbell Walking
Lunges (2x50/35 lb)
20 calorie Assault Bike
Scaling Intermediate
AMRAP in 15 minutes 3
Ring Muscle-Ups/7 Ring
Pull-Ups 14 Dumbbell
Walking Lunges (2x35/20
lb) 20 calorie Assault Bike
Beginner AMRAP in 10
minutes 7 Ring Rows 14
Walking Lunges 20
calorie Assault Bike
wodwell.com/wod/shaker-cup
“SIR CHARLES”
For Time 1000 meter
Weighted Run
Directly into, 5 Rounds of:
10 Chest-to-Bar Pull-Ups
30 Air Squats
Directly into:
1000 meter Weighted Run
Wear a weight vest (20/14
lb)
wodwell.com/wod/sir-charles
page 81 of 430
The athlete will alternate
between kettlebell
movements and the ski
ergometer. The workout
concludes when the
athlete is done with all of
the movements. Score is
the time it takes to
complete all of the reps.
Scaling For Time 20
Kettlebell Snatches (16/12
kg) 10 calorie Ski 20
Kettlebell Goblet Squats
(16/12 kg) 10 calorie Ski
20 Kettlebell Clean-and-
Presses (16/12 kg) 10
calorie Ski 20 Kettlebell
Swings (16/12 kg) 10
calorie Ski
wodwell.com/wod/ski-bells
“SPARTAN
WARRIOR”
AMRAP in 12 minutes
Unbroken Barbell
Complexes* (35/25 kg)
*Barbell complex consists
of One Hang Clean-and-
Jerk + One Single-Leg
Reverse Overhead Lunge
One completed complex
equals one rep. Rest is
allowed with the barbell in
the overhead or racked
position. If the athlete
drops the barbell before
Complete as many reps in
each of the 5-minute
segments. Score is the
number of total reps
accumulated in each 5-
minute segment. Scaling
Three 5-Minute AMRAPs in
21 minutes From 0:00-
5:00, AMRAP of: 10 Hang
Clean and Presses (105/65
lb) 30 Double-Unders Rest
3 minutes From 8:00-
13:00, AMRAP of: 10 Sumo
Deadlift High-Pulls (85/55
lb) 10 Hand Release Push-
Ups Rest 3 minutes Finally,
from 16:00-21:00, AMRAP
of: 10 Thrusters (65/45
lb) 10 Burpee Box Jump
Overs (20 in)
wodwell.com/wod/stopwatch
“STUCK AT
HOME”
AMRAP in 10 minutes 12
Dumbbell Power Snatches
(50/35 lb) (alternating)
6 Dumbbell Renegade
Rows (2x50/35 lb)
12 Dumbbell Power Cleans
(2x50/35 lb)
On a 10-minute clock,
perform as many rounds
and repetitions as possible
(AMRAP) of the prescribed
work in the order written.
Score is the total number
1971 BENCHMARK
WODS
May 14, 2020

“SPARTAN the time is up, the workout of rounds and repetitions

FIELD DAY”
With a Running Clock For
Time From 0:00-15:00,
perform:
500 meter Ski
200 meter Dumbbell
Farmer's Carry (2x50/35
lb)
350 meter Ski
200 meter Dumbbell
Farmer's Carry (2x50/35
lb)
200 meter Ski
200 meter Dumbbell
Farmer's Carry (2x50/35
lb)
Rest remaining time.
Then, from 15:00-22:00,
AMRAP of:
2 Wall Ball Shots (20/14
lb)*
1 Rope Climb
*Continue adding 2 reps
every round.
Rest 2 minutes
Then, from 24:00-31:00,
establish:
1 rep max Clean-and-Jerk
Then, from 31:00-38:00, 3
Rounds of:
12 Bar Facing Burpees
12 Deadlifts (1RM of Clean-
is over. Score is total
number of unbroken
complexes completed
before the clock stops or
the barbell is dropped.
Scaling Intermediate
AMRAP in 6 minutes
Unbroken Barbell
Complexes (35/25 kg)
Beginner AMRAP in 6
minutes Barbell
Complexes (35/25 kg)
(rest allowed between
repetitions) Advanced
AMRAP in 30 minutes
Unbroken Barbell
Complexes (35/25 kg)
wodwell.com/wod/spartan-
warrior
“STIMULUS
TRAVEL WOD
11”
AMRAP in 10 minutes 10
Mountain Climbers
10 Push-Ups
10 Hollow Rocks
10 Sit-Ups
On a 10-minute clock, as
many rounds and
repetitions as possible
(AMRAP) perform the
prescribed work in the
order written. Score is the
total number of rounds and
repetitions completed
completed before the 10-
minute clock stops.
Scaling Bodyweight
AMRAP in 10 minutes 12
Tuck Jumps 6
Alternating Shoulder
Taps 12 Jumping Lunges
Scaled AMRAP in 10
minutes 12 Alternating
Knee to Elbow 6
Alternating Shoulder
Taps 12 Alternating
Lunge Steps
wodwell.com/wod/stuck-at-home
“SUPPLY DRILL”
10 Rounds for Time 20
Push-Ups
20 Air Squats
20 Mountain Climbers
(Left+Right=1)
20 Jumping Jacks
The sequence of this
workout is 20 reps of each
exercise to complete one
round. Perform 10 rounds
to complete the workout.
Take breaks as needed.
Score is the time on the
clock when the last round
of Jumping Jacks is
completed. Tips and
Strategy Very often, as
with most WODs, the initial
strategy is to pace
yourself. That remains true

page 82 of 430
1971 BENCHMARK
WODS
May 14, 2020
and-Jerk)
Rest remaining time.
Then, from 38:00-40:00,
AMRAP of:
Bar Muscle-Ups
Rest 2 minutes
Finally from 42:00, for time
of:
1 mile Run
500 Double-Unders*
*Every break, run 200
meters.
Before starting the clock I
would recommend setting
everything up prior to the
beginning just to make
sure you aren't scrambling
during the rest. Otherwise,
the movements are pretty
self-explanatory, and there
are multiple scores
associated with the
workout. Each section is
scored differently whether
it is for time, an AMRAP, or
Max load. Scaling If no ski
erg, the first part can be
scaled to rowing. If no
rope, the rope climbs can
be scaled to 5 strict pull-
ups or 10 Ring Rows. Bar
Muscle-ups can be scaled
to CTB Pull-Ups, or power
snatches @50% of the 1RM
page 83 of 430
before the 10-minute clock
stops.
wodwell.com/wod/stimulus-
travel-wod-11
“STIMULUS
TRAVEL WOD
14”
With a Running Clock for
Reps Buy-In:
25 Jumping Jacks
3 Burpees
Then, AMRAP in 4 minutes
of:
10 Sit-Ups
5 Push-Ups
With a running clock, as
fast as possible perform
the buy-in of 25 Jumping
Jacks and 3 Burpees. In the
next 4 minutes, athlete
must accomplish 10 Sit-
Ups and 5 Push-Ups as
many rounds and
repetitions as possible
(AMRAP). Score is the total
number of repetitions
completed after the 4-
minute AMRAP.
wodwell.com/wod/stimulus-
travel-wod-14
for this workout. Before
starting, make a mental
note of how long you want
to rest between reps and
rounds, and stick to it
throughout. Intermediate
and advanced athletes
should aim for no more
than five seconds between
reps, and 20 seconds
between rounds. Beginners
should go for 10 seconds
between reps and 30
seconds between rounds.
Keep your feet moving
each time you stand up.
Think of it as cooling off for
the last rep and warming
up for the next one. If you
stop moving, you'll likely
give up. Intended
Stimulus This is a test of
both mental and physical
toughness. You'll be
working you entire body
while emphasizing
bodyweight mobility. The
question this workout will
test is "How well do you
carry yourself?" Each time
you stand on your feet,
you're given the
opportunity to quit. You
have to decide whether or
not to keep going. Scaling
Intermediate 8 Rounds
for Time 16 Push-Ups 16
Air Squats 16 Mountain
Climbers (Left+Right=1)
16 Jumping Jacks
1971 BENCHMARK
WODS
May 14, 2020

Clean and Jerk. The 500 “STIMULUS Beginner 5 Rounds for

double-unders can be
scaled to 700 single-unders
with the same rule of
running every break, or a
forced break every 150
reps.
wodwell.com/wod/spartan-field-
day
“STIMULUS
TRAVEL WOD
10”
10 Rounds for Time 50
Jumping Jacks
5 Burpees
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 10
rounds. Score is the time
on the clock when the last
round of Burpees is
completed.
wodwell.com/wod/stimulus-
travel-wod-10
“STIMULUS
TRAVEL WOD
13”
For As Long As Possible
From 0:00-3:00, 2 Rounds
of:
10 Push-Ups
Time 10 Push-Ups 10 Air
TRAVEL WOD
Squats 10 Mountain
17” Climbers (Left+Right=1)
5 Rounds for Time 5 Push- 10 Jumping Jacks
Ups
30 second Plank wodwell.com/wod/supply-drill
5 Push-Ups
30 second Plank
1 minute Rest “TCB
FIBONACCI”
With a running clock, as
For Time 1 Round of:
fast as possible perform
13 Thrusters (135/95 lb)
the prescribed work in the
21 Sumo Deadlift High-
order written for 5 rounds.
Pulls (135/95)
Score is the time on the
34 Bar Over Burpees
clock when the last round
of 30 second Plank is
Then, 2 Rounds of:
completed.
8 Strict Presses (115/80 lb)
13 Pull-Ups
wodwell.com/wod/stimulus-
travel-wod-17 21 GHD Sit-Ups
Finally, 3 Rounds of:
“STIMULUS 5 Weighted Ring Dips
(20/15 lb)
TRAVEL WOD 3”
8 Knees-to-Elbows
3 Rounds for Time 0.5 mile 13 Hand Release Push-Ups
Run
50 Air Squats This WOD is done for time,
starting from the top with
wodwell.com/wod/stimulus-
no break between each.
travel-wod-3
Scaling If you need to
scale, reduce the weight
but keep the movements
“STIMULUS
as is.
TRAVEL WOD 6”
6 Rounds for Time 15 wodwell.com/wod/tcb-fibonacci
Reverse Lunges
15 Hollow Rocks
15 Push-Ups

page 84 of 430
1971 BENCHMARK
WODS
May 14, 2020
10 Jumping Squats
Then, from 3:00-6:00, 2
Rounds of:
12 Push-Ups
12 Jumping Squats
Then, from 6:00-9:00, 2
Rounds of:
14 Push-Ups
14 Jumping Squats
Add two reps to each
movement every 3
minutes. Continue
following the same pattern
for as long as possible.
With a running clock,
athlete must accomplish
10 Push-Ups and 10
Jumping Squats during the
first 3 minutes. Add 2
repetitions to each
movement every 3
minutes. For the second
round, athlete must
accomplish 12 Push-Ups
and 12 Jumping Squats.
Continue following the
same pattern for as long as
possible. Score is the sum
of rounds and repetitions
completed for as long as
the athlete was able to
accomplish every 3
minutes.
wodwell.com/wod/stimulus-
travel-wod-13
page 85 of 430
wodwell.com/wod/stimulus-
travel-wod-6
“STIMULUS
TRAVEL WOD 9”
5 Rounds for Time 10
Push-Ups
15 Sit-Ups
20 Air Squats
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 5 rounds.
Score is the time on the
clock when the last round
of Air Squats is completed.
wodwell.com/wod/stimulus-
travel-wod-9
“STRONGMAN’S
CARDIO”
For Time 21-15-9 calorie
Echo Bike
10 Strongman Sandbag
Over Shoulders (150/100
lb, after each set)
Directly into:
21-15-9 calorie Row
10 Dumbbell Box Step-Ups
(24/20 in, 2x50/35 lb, after
each set)
Complete 21 calories on
the assault bike then 10
sandbags over shoulders,
“THE 2020”
AMRAP in 20 minutes 20
Wall Ball Shots (20/14 lb)
20 American Kettlebell
Swings (53/35 lb)
20 Box Jumps (24/20 in)
20 Alternating Dumbbell
Snatches (53/35 lb)
20 calorie Row
wodwell.com/wod/the-2020
“THE
CAVEMANATOR
CHALLENGE”
One Attempt for Max Reps
Kettlebell Clean and Strict
Press
Kettlebell Clean-and-Jerk
Kettlebell Half Snatch
You are allowed one
attempt at max reps of the
exercises with only one
switch for each exercise
before moving on to the
next exercise. No more
than one second before
moving the weight, in
other words, resting longer
than one second is now
allowed. Putting the weight
down is not allowed. For
the strict press, you only
need to press up and you
can drop the weight back
into a racking position. For
the snatch, you can squat
1971 BENCHMARK
WODS
May 14, 2020

15 cal assault bike, 10 under. There are no

“STIMULUS
TRAVEL WOD
16”
AMRAP in 7 minutes From
0:00-5:00, AMRAP of
15 Mountain Climbers
5 Push-Ups
Then from 5:00-7:00,
AMRAP of:
Burpees
On a 7-minute clock, from
0:00-5:00 as many rounds
and repetitions as possible
(AMRAP) perform 15
Mountain Climbers and 5
Push-Ups. From 5:00-7:00,
perform as many
repetitions as possible of
Burpees. Score is the total
repetitions completed
before the 7-minute time
cap ends.
wodwell.com/wod/stimulus-
travel-wod-16
“STIMULUS
TRAVEL WOD 2”
10 Rounds for Time 10 Sit-
Ups
10 Burpees
wodwell.com/wod/stimulus-
travel-wod-2
sandbag over shoulders, 9
cal bike, 10 sandbag over
shoulders. Once you
complete that you go right
into 21 calorie row, then 10
box step-ups holding a DB
in each hand, 15 cal row,
10 box step-ups, 9 cal row,
10 box step-ups. Score is
the time it takes to
complete the workout.
Scaling You can scale (up
or down) the weight on the
sandbag and the DBs if
needed as well as the
height of the boxes.
wodwell.com/wod/strongmans-
cardio
“SUPER LEGS”
5 Rounds for Time 20 Air
Squats
20 Alternating Lunges
20 Alternating Split Squat
Jumps
10 Squat Jumps
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 5 rounds.
Be careful with these.
Watch your form and
knees. You don't have to
touch your knee to the
ground. Score is the time
on the clock when the last
scaling options for this
challenge. Score is the
total number of reps times
the weight used. For
example, if you used a 16
kg and did a total of 200
reps then your score is
3,200 kg. If you used
pounds, then just multiply
by pounds and use lbs at
the end of the score. Add
an M for male or F for
female, i.e. 3200KGM.
wodwell.com/wod/the-
cavemanator-challenge
“THE CLIMB”
9-15-21 Reps for Time
Calorie Assault Airbike
Handstand Push-Ups
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
accomplish 9 calorie
Assault Airbike and 9
Handstand Push-Ups
before moving on to 15
reps of each movement
and so on. Score is the
time on the clock when the
last round of Handstand
Push-Ups is completed.
wodwell.com/wod/the-climb-2

page 86 of 430
1971 BENCHMARK
WODS
May 14, 2020
“STIMULUS
TRAVEL WOD 5”
For Time 10-9-8-7-6-5-4-3-
2-1 Burpees
20-18-16-14-10-6-4-2 Sit-
Ups
wodwell.com/wod/stimulus-
travel-wod-5
“STIMULUS
TRAVEL WOD 8”
5 Rounds for Time Max
Push-Ups
Max Air Squats
10 Burpees
Rest 60 seconds
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 5 rounds.
Athlete must perform max
repetition of Push-Ups in
one attempt, max
repetitions of Air Squats in
one attempt, and 10
Burpees for every round.
Rest 1 minute in between
rounds. Score is the time
on the clock when the last
round of Burpees is
completed.
wodwell.com/wod/stimulus-
travel-wod-8
page 87 of 430
round of Squat Jumps is
completed.
wodwell.com/wod/super-legs
“TATERS ‘N’
BURPEES”
For Time 20-18-16-14-12-
10-8-6-4-2 reps of:
Kettlebell Taters (24/16 kg)
2-4-6-8-10-12-14-16-18-20
reps of:
Burpees
With a running clock, as
fast as possible perform 20
Kettlebell Taters and 2
Burpees, then 18 Kettlebell
Tatters and 4 Burpees and
so on. Score is the time on
the clock when the last
round of burpees is
completed.
wodwell.com/wod/taters-n-
burpees
“THALAMUS”
3 Rounds for Time 21 Pull-
Ups
15/10 calorie Bike
9 Cleans (185/125 lb)
Time Cap: 17 minutes
Any type of clean is
acceptable.
“THE
FUHRMANNATO
R”
6 Rounds for Time 100
meter Run
5 Burpees
10 Kettlebell Swings (53/35
lb)
15 Deadlifts (95/65 lb)
20 Back Squats (95/65 lb)
wodwell.com/wod/fuhrmannator
“THE
HAPPENING”
For Time 10-20-30-40-50-
60-70-80-90-100
Alternating Lunges
10 Burpees (after each set)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. The Lunges
on this one are meant to
be Walking Lunges,
competition-style where
the trail knee touches the
deck, alternating steps,
and step together at the
top of every step for the
rep to count. The Lunges
are split reps, so for the 10
reps to start that is 5 on
each leg alternating for 10
total. Keep your hands off
your thighs while you
1971 BENCHMARK
WODS
May 14, 2020
“STRONG
HOLD”
For Time 6 minute
Sandbag Hold (150/100
lb)*
*Every break, perform
immediately following the
6 minutes:
5 Deadlifts (1.5xBW)
For this workout, you need
to have all of the
equipment set up before
you start. Get your Deadlift
bar set to the prescribed
weight. When holding the
sandbag you must be
standing in place and
holding the bag in front of
the body and above the
waist. No shoulder or knee
loading. Have something to
mark with for every drop.
After you accumulate the
6-minute hold go to your
Deadlift bar and complete
the penalty reps. Scaling
The weight can be
adjusted on the bag or use
two kettlebells and hold in
a front rack position. The
Deadlift weight can be
dropped to bodyweight.
wodwell.com/wod/strong-hold
page 88 of 430
wodwell.com/wod/thalamus
“THE BROKEN
THRUSTER
HILL”
For Time 2-4-6-8-10-8-6-4-
2 reps of:
Front Squats (205/135 lb)
Push Presses (205/135 lb)
Perform the given set of
exercises starting with a
volume of 2 and increasing
at a rate of 2 reps per set
until reaching 10 reps then
decreasing at a rate of 2
reps until done, in the
shortest time possible.
Score in this workout is
based on the amount of
time taken to complete the
prescribed amount of work.
wodwell.com/wod/the-broken-
thruster-hill
“THE CLIMB”
5 Rounds for Reps Every
90 seconds, AMRAP of:
40 Mountain Climbers
(R+L=2)
10 Sit-Ups
Max Lunges
Rest 90 seconds between
rounds
With a running clock, as
Lunge, no using your
hands or arms to push off
your legs. Make sure the
trail knee GENTLY touches
the deck every step, and
bring both feet together to
complete every rep. The
Burpees are standard
CrossFit burpees, get on
the deck with chest and
thighs touching (does not
have to be a strict push-
up) get up, then jump and
clap with hands overhead
to complete the rep. The
key strategy is don't stop
moving. Score is the time
on the clock when the last
round of Burpees is
completed. Intended
Stimulus This should be a
grind. Increasing rep
schemes are my jam
because they are so
mental. And although it is
bodyweight movements,
the burn is real! Scaling
Athletes may scale in place
Alternating Lunges if they
don't have room to walk.
Burpees can be scaled to
Hand Release Push-Ups
instead of Burpees. This
workout would also be
nasty with Burpees subbed
for some other form of
cardio (Cal Row, Cal Ski, or
Cal Wind Bike after every
set of lunges).
1971 BENCHMARK
WODS
May 14, 2020
“SUFFER IN
PLACE”
AMRAP (with a Partner) in
18 minutes 6 Rounds of:
1 minute Plank Hold /
Push-Ups
1 minute Wall Sit Hold /
Jumping Squats
1 minute Handstand Hold /
Hollow Rocks
One partner does the hold
while the other does the
movement. Swap after
each completed 3 minute
round.
Partner one stays on the
hold station for each of the
three one minute stations
in the three minute round.
Once the three minute
round is completed partner
one and partner two switch
places so partner two is
doing the holds for each
one minute station.
Score is the total number
of repetitions (Push-Ups,
Jumping Squats, and
Hollow Rocks) completed
with partners' scores
combined. Tips and
Strategy Try to recover
your breathing and slow
your heart rate down as
much as possible when
completing the static
holds. Keep an eye on
page 89 of 430
many repetitions as
possible perform the
prescribed work in the
order written. Every 90
seconds, athlete must
accomplish 40 Mountain
Climbers (left plus right leg
are counted as 2 reps), 10
Sit-Ups, and maximum
repetition of Lunges in the
remaining time. Rest 90
seconds between rounds.
Repeat this pattern for 5
rounds. Score is the total
number of Lunges
completed. Tips and
Strategy Go hard on the
mountain climbers and
situps as they shouldn't
affect the legs. Intended
Stimulus Mountain
climbers and situps should
be a hard sprint effort, with
lunges being under control.
Work on stabilizing the
hips and knee in the lunge
while under heavy
metabolic demand.
Scaling For added
difficulty hold an odd
object in your arms while
lunging or swap to jumping
lunges. If you get fewer
than 10 lunges per round
then decrease mountain
climbers to 20 reps.
wodwell.com/wod/the-climb
wodwell.com/wod/the-happening
“THE LEGION OF
DOOM”
AMRAP in 10 minutes 2
Thrusters (43/29 kg)*
4 Burpees
*Add two reps after each
round.
wodwell.com/wod/the-legion-of-
doom
“THE POSTURE
RESET”
5 Rounds for Time 10 Band
Pull-Aparts
50 meter Left Arm Suitcase
Carry (50/35 lb)
10 Band Pull-Aparts
50 meter Right Arm
Suitcase Carry (50/35 lb)
Suitcase carry is where the
dumbbell is carried in one
hand and held at the side
of the body. Band pull-
aparts are done on a
resistance band with arms
extending to a T position
and shoulder blades fully
retracted. Scaling Use a
lighter band for pull-aparts
or a lighter weight for
suitcase carries.
1971 BENCHMARK
WODS
May 14, 2020

funky foot positioning wodwell.com/wod/the-posture-

when doing high rep “THE DUFF reset

jumping squats, they can BROS”

have a mind of their own!
Intended Stimulus You
want to keep moving for
the minute so choose a
movement or progression
of the movement that
allows you to keep it going.
The partner working on
static holds should be able
to breathe through those
holds and have some
chance to recover a bit
during those three
minutes. Scaling Move
Push-Ups to a raised
surface or sub for Push-Up
negatives if you cannot do
Push-Ups. Try 30 seconds
per leg of single leg Wall
Sits if Wall Sit feels too
easy. Work on nose and
toes only against the wall
on the stomach to wall
handstand for extra
challenge. Hold a weight
over your head (heavy
book or odd object) to give
you that extra burn on
hollow rocks.
Choose One of the
Following for Time Option
1:
"Sniff"
30-20-10 calorie Row
9-7-5 Bar Muscle-Ups
Option 2:
"F*ckin' Gonuts"
3 Rounds of:
20 calorie Row
7 Bar Muscle-Ups
Option 3:
"Tom Brady"
12 Bar Muscle-Ups
60 calorie Row
9 Bar Muscle-Ups
The workouts include all of
the same elements and
reps, the goal is to choose
one that you feel
compliments your
strengths that you can get
through in 10 minutes or
faster. Score is total time
to complete 1 one of the
workouts.
“THE STOJI”
For Time 100 Burpees
With a running clock, as
fast as possible perform
100 Burpees. Chest must
touch the ground on the
way down. Athlete must
jump with air between feet
and floor and clap above
head to complete one
repetition. Score is the
time on the clock when the
100th Burpee is
completed. Tips and
Strategy
Go 80-95% hard or go at a
pace to keep moving and
escape the harsh realities
for a bit. Break it into
manageable sets, 10s or
20s or 60/40 or unbroken.
No matter your fitness
level, have a go. Everyone
with a floor can do this
WOD.
wodwell.com/wod/the-stoji

wodwell.com/wod/suffer-in-place wodwell.com/wod/the-duff-bros
“THRUSTER +
FRONT SQUAT”
“TANGO” “THE GENERAL” For Load 1 rep max
For Time 30 Clean-and- 5 Rounds for Time 35 Thruster
Jerks (135/95 lb) calorie Row 1 rep max Front Squat
2000 meter Row 5 Deadlifts (185/125 lb)

page 90 of 430
1971 BENCHMARK
WODS
May 14, 2020
wodwell.com/wod/tango
“TENACIOUS 3”
AMRAP (with a Partner) in
10 minutes 2 Synchro
Russian Kettlebell Swings
(24/16 kg)
2 Burpees
2 Synchro Air Squats
Add 2 reps to each
movement after each
round
Perform the Kettlebell
Swings and Air Squats
together (each athlete
completes the prescribed
number of repetitions for
the round). For the
Burpees, only 1 athlete
may work at a time; reps
can be split between
athletes or performed by a
single athlete each round.
wodwell.com/wod/tenacious-3
“THE
BACKBONE OF
THE ARMY”
For Time 150 Double-
Unders
15 Power Snatches (135/95
lb)
30 Wall Ball Shots (20/14
lb)
page 91 of 430
3 Power Cleans (185/125
lb)
wodwell.com/wod/the-general
“THE HUNDRED
FOOT WALK”
For Time 10-9-8-7-6-5-4-3-
2-1 reps of:
Thrusters (95/65 lb)
Toes-to-Bars
10 foot Handstand Walk
(after each round)
Athlete will start with 10
thrusters and 10 toes to
bar on a desending ladder.
After each round
completed, athlete will
perform a 10ft handstand
walk. Score is the time
after the workout is
completed. Scaling For
Time 10-9-8-7-6-5-4-3-2-1
reps of: Thrusters (75/55
lb) Hanging Knee Raises
10 second Handstand
Hold (after each round)
wodwell.com/wod/the-hundred-
foot-walk
“THE
OLYMPIAN”
For Time 10-9-8-7-6-5-4-3-
2-1 Clean-and Jerks
(225/145 lb)
The athlete establishes a
one-rep maximum thruster
and front squat in a
training session.
wodwell.com/wod/thruster-front-
squat
“TOSSING &
TURNING”
AMRAP in 20 minutes 25
Wall Ball Shots (20/14 lb,
10/9 ft)
18 Alternating Dumbbell
Snatches (70/50 lb)
12 Toes-to-Bars
Perform as many rounds as
possible of the work
prescribed in 20 minutes.
Score is the number of
reps performed as a whole.
Each round as a whole
consists of a total of 55
points or reps.
wodwell.com/wod/tossing-turning
“TTTTD32”
AMRAP in 13 minutes 50
foot Double Kettlebell
Overhead Walking Lunges
(2x53/35 lb)
50 Double Kettlebell
Deadlifts (2x53/35 lb)
50 foot Double Kettlebell
Overhead Walking Lunges
(2x53/35 lb)
1971 BENCHMARK
WODS
May 14, 2020

800 meter Run 1-2-3-4-5-6-7-8-9-10 Ring 20 Toes-to-Bars

30 Wall Ball Shots (20/14
lb)
15 Power Snatches (135/95
lb)
150 Double-Unders
Chipper WOD starting with
150 double-unders and
grinding your way through
each movement in order.
Score is the total time it
takes to complete the
work.
wodwell.com/wod/the-backbone-
of-the-army
“THE CHIEF –
ENDURANCE
VERSION”
For Time 5 Rounds of:
25 calorie Assualt Bike
Rest 1 minute*
Then, five 3-minute
AMRAPs of:
3 Power Cleans (135/95 lb)
6 Push-Ups
9 Air Squats
Rest 1 minute after each
AMRAP
Then, perform:
1 mile Run (20/14 lb)
Finally, AMRAP in 5
Muscle-Ups
In this workout, the athlete
will perform 10 Clean-and-
Jerks followed by 1 Ring
Muscle-Up. In each round,
the Clean-and-Jerks will
reduce by one and the
Ring Muscle-Ups increase
by one. The athlete will
perform this on a clock for
time until he finishes with
1 Clean-and-Jerk followed
by 10 Ring Muscle-Ups.
Score in this workout is
based on the amount of
time taken to complete the
prescribed amount of work.
wodwell.com/wod/the-olympian-2
“THE ROCKERS”
For Time 25-20-15-10-5
reps of:
Thrusters (43/29 kg)
Bar Facing Burpees
wodwell.com/wod/the-rockers
“THRESHOLD”
Six 5-Minute AMRAPs in 60
minutes 15/10 calorie Bike
Max Hang Power Cleans
(155/105 lb)
Rest 5 minutes after each
AMRAP
Movement Standards
Double Kettlebell
Overhead Walking
Lunge: Both KBs must be
OH and cannot be touching
the athlete's head. Elbows
do not need to be locked
out⁣. Knee touches the
ground with each step and
hips must pass through full
extension⁣. The lunge is set
up w/ 25ft turnaround.
25ft=1 rep. 25ft must be
completed without
dropping KBs for a rep to
count. Both feet pass line
with KBs still OH and hips/
knees at full extension to
finish the rep⁣. Double
Kettlebell Deadlift: Feet
must be set between KBs
(no sumo)⁣. Hips/ knees/
and shoulders must be in a
straight line at top of the
rep. Shoulders must end in
line with the middle of the
KB⁣. Toes-to-Bar: Normal
CF standard Scaling
AMRAP in 13 minutes 50
foot Double Kettlebell
Overhead Walking Lunges
(2x35/26 lb) 50 Double
Kettlebell Deadlifts
(2x35/26 lb) 50 foot
Double Kettlebell Overhead
Walking Lunges (2x35/26
lb) 20 Knee-Ups

page 92 of 430
1971 BENCHMARK
WODS
May 14, 2020
minutes of:
Sandbag Get-Ups (60/40
lb)
5 Burpees*
*Perform 5 burpees for
each get-up under 40 reps.
Time stops when all
burpees are completed.
wodwell.com/wod/the-chief-
endurance-version
“THE DECK”
6 Rounds for Time 10
Sumo Deadlift High-Pulls
(75/55 lb)
8 Kettlebell Deck Squats
(35/18 lb)
6 Bar Facing Burpees
Get familiar with the deck
squat during the WOD
prep. The KB must touch
the ground behind the
head before each rep.
Score is the time after the
workout is completed.
Scaling 6 Rounds for Time
10 Sumo Deadlift High-
Pulls (75/55 lb) 8 Deck
Squats 6 Bar Facing
Burpees
wodwell.com/wod/the-deck
page 93 of 430
At complete maximum
effort, each round
complete the bike as fast
as possible and in
remaining time complete
as many hang power
cleans as possible. Record
reps each set. As soon as
you are more than 5 reps
down from your second
round, suspend the
workout! Score is the total
reps for each set. Scaling
Six 5-Minute AMRAPs in 60
minutes 15/10 calorie Bike
Max Hang Power Cleans
(135/95 lb)
wodwell.com/wod/threshold
“TOO MUCH
B/S”
20-18-16-14-12-10-8-6-4-2
Reps For Time of: Burpees
American Kettlebell Swings
(24/16 kg)
wodwell.com/wod/too-much-bs
“TRUST FALL”
AMRAP in 20 minutes 40
Air Squats
20 Push-Ups
10 Reverse Burpees
Every 2 minutes on the
minute starting 0:00,
wodwell.com/wod/ttttd32
“TWELVE
NOKABULLMAS
DAYS”
For Time 100 meter Run
2 Kettlebell Goblet Squats
(53/35 lb)
2 Burpee Box Jump Overs
(24/20 in)
4 Shoulder-to-Overheads
(95/65 lb)
5 Pull-Ups
6 Overhead Squats (95/65
lb)
7 Power Snatches (95/65
lb)
8 Toes-to-Bars
9 Push-Ups
10 Alternating Dumbbell
Snatches (50/35 lb)
11 Deadlifts (155/115 lb)
12 Clean-and-Jerk (155/135
lb)
Complete each exercise in
ascending order then work
back down to 1, adding
one exercise per round.
Perform 1, then 2-1, then
3-2-1, then 4-3-2-1, etc all
the way to 12-11-10-9-8-7-
6-5-4-3-2-1. This must be
accompanied by Christmas
oriented tunes, pick the
top 40 charts (from your
country) on the morning of
the workout (Spotify, Apple
1971 BENCHMARK
WODS
May 14, 2020
“THE FURNACE”
10 Rounds for Time 200
meter Run
10 calorie Assault Bike
10 Russian Kettlebell
Swings (70/53 lb)
1 minute Rest after each
round
Begin at a pace that allows
you to not only repeat
efforts, but increase
intensity. Record your time
for each set. Scaling If
running is not conducive,
replace it with a 200-meter
row. For those that find
themselves unable to
complete 10 kettlebell
swings unbroken, each set
should reduce to a weight
that they can!
wodwell.com/wod/the-furnace
“THE
HEADLINER”
For Time 30 Double
Kettlebell Hang Clean-and-
Jerks (2x24/16 kg)
30 Burpee Pull-ups
30 Alternating Kettlebell
Snatches (24/16 kg)
With a running clock, as
fast as possible perform
the prescribed work in the
page 94 of 430
perform:
40 Double-Unders
On a 20-minute clock, as
many rounds and
repetitions as possible
(AMRAP) perform the
prescribed work in the
order written. Every 2
minutes on the minute
starting at 0:00, perform
40 Double-Unders.
Score is the total number
of rounds and repetitions
completed before the 20-
minute clock stops.
Scaling AMRAP in 20
minutes 40 Air Squats 20
Knee Push-Ups 10
Burpees Every 2 minutes
on the minute starting
0:00, perform: 60 Single-
Unders
wodwell.com/wod/trust-fall
“TUSKEGEE
AIRMEN”
For Time Buy-In: 150
Double-Unders
Then, 5 Rounds of:
19 Burpees
41 Russian Kettlebell
Swings (1.5/1 pood)
19 calorie Bike
45 AbMat Sit-Ups
wodwell.com/wod/tuskegee-
Tunes etc...are a great
pick). Provide or make sure
the athletes dress up
wearing a Christmas item
(Santa hat, socks...).
Scaling Choose a
comfortable weight that
will not slow down for
barbell, kettlebell and
dumbbell. Scale burpee
box jump overs to bar
facing burpees, pull-ups to
jumping pull-ups, and toes-
to-bars to hanging knee
raises.
wodwell.com/wod/twelve-
nokabullmas-days
“UNDERESTIMA
TED THIS”
For Time 30 Snatches
(75/55 lb)
20 calorie Ski Erg
10 Rope Climbs
20 calorie Ski Erg
30 Snatches (75/55 lb)
wodwell.com/wod/underestimate
d-this
“VALENTINE’S
WITH THE
GIRLS”
For Time 200 meter Run
"Grace"
1971 BENCHMARK
WODS
May 14, 2020
order written. Score is the
time on the clock when the
last rep of snatches is
completed.
wodwell.com/wod/the-headliner
“THE MILE
BURPEE CLUB”
4 Rounds for Time 400
meter Run
25 Burpees
With a running clock, as
fast as possible perform
the prescribed workout for
4 rounds. Score is the
time on the clock when the
final round of burpees is
completed.
wodwell.com/wod/the-mile-
burpee-club
“THE ROAD
WARRIORS”
AMRAP in 10 minutes 1
Kettlebell Burpee Deadlift
(2x20/12 kg)
1 Kettlebell Thruster
(2x20/12 kg)
2 Kettlebell Burpee
Deadlifts (2x20/12 kg)
2 Kettlebell Thrusters
(2x20/12 kg)
page 95 of 430
airmen 15 Clean-and-Jerks
(135/95)
“UNCONVENTIO "Helen"
NAL FULL 400 meter Run
BODY” 21 Kettlebell Swings (24/20
kg)
For Time 15-10-5 reps of:
12 Pull-Ups
Dumbbell Bench Presses
(2x50/40 lb)
2 Rounds of "Nancy:"
10 meter Farmer's Carry
400 meter Run
(2x50/40 lb)
15 Overhead Squats (95/73
Dumbbell Bent Over Rows
lb)
(2x50/40 lb)
10 meter Farmer's Carry
3 Rounds of "Cindy:"
(2x50/40 lb)
5 Pull-Ups
Dumbbell Front Rack
10 Push-Ups
Squats (2x50/40 lb)
15 Air Squats
10 meter Farmer's Carry
(2x50/40 lb)
"Fran"
Dumbbell Deadlifts
9 Thrusters (95/73 lb)
(2x50/40 lb)
9 Pull-Ups
10 meter Farmer's Carry
(2x50/40 lb)
"Isabel"
15 Snatches (135/95 lb)
In this workout, the athlete
will perform 3 rounds of
Finally, perform:
four exercises each divided
by a ten meters farmers
200 meter Run
carry. The first round will
wodwell.com/wod/valentines-
be performed to 15 reps with-the-girls
each of the four exercises,
then the second round for
10 reps each, and the last “WHISKY”
one for 5 reps each. Score
For Time 50 Pull-Ups
in this workout is based on
50 Hand Release Push-Ups
the amount of time taken
50 Box Jumps (24/20 in)
to complete the prescribed
50 Air Squats
amount of work. Scaling
For Time 15-10-5 reps of:
wodwell.com/wod/whisky
1971 BENCHMARK
WODS
May 14, 2020
Continue with this pattern,
adding 1 rep to each
movement each round.
On a 10-minute clock, as
many rounds and
repetitions as possible
(AMRAP) perform the
prescribed work in the
order written. Athlete must
accomplish 1 Kettlebell
Burpee Deadlift and 1
Kettlebell Thruster before
moving on to 2 reps of
each movement. Continue
with this pattern, adding 1
rep to each movement
each round. Score is the
total number of repetitions
completed before the 10-
minute clock stops.
wodwell.com/wod/the-road-
warriors
“THIS IS A
TRAP”
For Time 50 Wall Ball Shots
(30/20 lb)
50 Alternating Dumbbell
Hang Snatches (70/50 lb)
50 Wall Ball Shots (30/20
lb)
50 Bar Facing Burpees
Time Cap: 8 minutes
With a running clock, as
fast as possible perform
page 96 of 430
Dumbbell Bench Presses
(2x40/30 lb) 10 meter
Farmer's Carry (2x40/30
lb) Dumbbell Bent Over
Rows (2x40/30 lb) 10
meter Farmer's Carry
(2x40/30 lb) Dumbbell
Front Rack Squats
(2x40/30 lb) 10 meter
Farmer's Carry (2x40/30
lb) Dumbbell Deadlifts
(2x40/30 lb) 10 meter
Farmer's Carry (2x40/30
lb)
wodwell.com/wod/unconventiona
l-full-body
“VACA”
5 Rounds for Reps Max
Push-Ups
Max Air Squats
10 Burpees
Rest 1 minute
With a running clock,
athlete must accomplish
max Push-Ups in one go,
max Air Squats in one go,
and 10 Burpees for 5
rounds. Rest 1 minute after
each round. Score is the
total repetitions completed
in 5 rounds.
wodwell.com/wod/vaca
“WOODSTOCK”
For Time 21 Chest-to-Bar
Pull-Ups
21 Bar Over Burpees
9 Deadlifts (135/95 lb)
9 Squat Cleans (135/95 lb)
9 Power Clean-and-Jerks
(135/95 lb)
15 Chest-to-Bar Pull-Ups
15 Bar Over Burpees
7 Deadlifts (155/105 lb)
7 Squat Cleans (155/105
lb)
7 Power Clean-and-Jerks
(155/105 lb)
9 Chest-to-Bar Pull-Ups
9 Bar Over Burpees
5 Deadlifts (185/125 lb)
5 Squat Cleans (185/125
lb)
5 Power Clean-and-Jerks
(185/125 lb)
wodwell.com/wod/woodstock
1971 BENCHMARK
WODS
May 14, 2020

the prescribed work in the

order written. Score is the “WET NOODLE”
time on the clock when the For Time (with a Partner)
50th Bar Facing Burpee is 150 GHD Sit-Ups
completed. Ring Plank*

wodwell.com/wod/this-is-a-trap *While Partner A performs

GHD Sit-Ups, Partner B
holds a feet elevated ring
“TIME TO GET plank.
CHIPPER”
Set up a pair of gymnastics
For Time 50 Air Squats
rings low. Get out a box to
10 Burpees
get your feet elevated so
40 Sit-ups
your body is parallel. To
10 Burpees
start, partner B must be in
30 Walking Lunges
the plank for Sit-Ups to be
10 Burpees
counted. Continue rotating
20 Push-Ups
until you complete 150
10 Burpees
reps as a team.
10 Pull-Ups
10 Burpees
wodwell.com/wod/wet-noodle
20 Push-Ups
10 Burpees
30 Walking Lunges “WOBBLE”
10 Burpees
40 Sit-Ups For Time Buy-In:
10 Burpees 50 Double-Unders
50 Air Squats
Then, 30-20-10 reps of:
wodwell.com/wod/time-to-get- Alternating Pistols
chipper Russian Kettlebell Swings
(2/1.5 pood)

“TOURING Cash-Out:
VENICE WITH 50 Double-Unders
GRACE AND Scaling For Time Buy-In:
ISABEL” 75 Single-Unders Then,
For Time 1000 meter Row 30-20-10 reps of:
30 Snatches (135/105 lb) Alternating Box Squat

page 97 of 430
1971 BENCHMARK
WODS
May 14, 2020

1000 meter Row Pistols Russian Kettlebell

30 Clean-and-Jerks Swings (1/.5 pood) Cash-
(135/105 lb) Out: 75 Single-Unders

The workout consists of the wodwell.com/wod/wobble

above-stated exercises:
one thousand meters
rowing followed by “ZACH
snatches, then again one (CLOUSER)”
thousand meters in the
For Time 1,800 meter Run
rower followed by clean
and jerks. Score in this
Then, 7 Rounds of:
workout is based on the
7 Clean-and-Jerks (155/110
amount of time taken to
lb)
complete the prescribed
19 Wall Ball Shots (20/14
amount of work. Scaling
lb)
For Time 1000 meter Row
30 Snatches (105/ 75 lb) wodwell.com/wod/zach-clouser
1000 meter Row 30 Clean-
and-Jerks (105/ 75 lb)

wodwell.com/wod/touring-
venice-with-grace-and-isabel

“TURBULENCE”
AMRAP in 12 minutes 50
Double-Unders
25 American Kettlebell
Swings (32/16 kg)
12 Handstand Push-Ups

On the double-unders, the

rope must pass underfoot
twice; kettlebell must
break the vertical plane
(above the shoulders)
overhead. HSPU to full
extension and lockout.
Kipping OK. Score is rounds

page 98 of 430
1971 BENCHMARK
WODS
May 14, 2020

and reps completed in 12

mins. Scaling 2:1 single-
unders, Russian kettlebell
swings with Rx weight, or
lightweight (8kg or lighter)
and work on American
kettlebell swing.
Handstand push-up height
scaled such that you can
do 6 reps unbroken. If
going upside down isn’t
happening yet, heavy
seated dumbbell shoulder
press.

wodwell.com/wod/turbulence

“ULTIMATE
WARRIOR”
For Time Buy-In:
From 0:00-13:00, perform:
54 Back Squats (135/95 lb)
100 meter Sprint*

*Each time you rack/drop

the weight, perform the
sprint as a penalty.

Rest 2 minutes

Then, 6 Rounds of:

4 Power Cleans (135/95 lb)
8 Strict Wide Grip Pull-Ups
14 Slam Ball Burpees
(30/20 lb)
100 meter Sprint

Cash-Out:

page 99 of 430
1971 BENCHMARK
WODS
May 14, 2020

30 Deadlifts (135/95 lb)

Section 1 is a 13-minute
running clock. If completed
before 13 minutes then
rest until 13:00 is up. Rest
2 minutes then begin a
running clock will be
started "for time section."

wodwell.com/wod/ultimate-
warrior-2

“UNION”
AMRAP in 12 minutes 6
Burpees
8 Single-Arm Alternating
Kettlebell Snatches (24/16
kg)
10 Lunges

On a 12-minute clock,
complete as many rounds
and repetitions as possible
(AMRAP) of the prescribed
work in the order written.
Kettlebell Snatched must
return to a dead stop on
the floor after each rep.
Score is the total number
of rounds and repetitions
completed before the 12-
minute clock stops.

wodwell.com/wod/union

“WATER

page 100 of 430

1971 BENCHMARK
WODS
May 14, 2020

BREAK”
Three 4-minute AMRAPs in
20 minutes From 0:00-
4:00, AMRAP of:
27 Hang Power Cleans
(115/85 lb)
27 Lateral Burpees Over
Rower
27/21 calorie Row

Rest 4 minutes

Then, from 8:00-12:00,

AMRAP of:
21 Hang Power Cleans
(135/95 lb)
21 Lateral Burpees Over
Rower
21/15 calorie Row

Rest 4 minutes

Then, from 16:00-20:00,

AMRAP of:
15 Hang Power Cleans
(155/105 lb)
15 Lateral Burpees Over
Rower
15/12 calorie Row

wodwell.com/wod/water-break

“WHO IS
ELEANOR
CAMPBELL?”
For Time 100 meter Row
800 meter Run*
200 meter Row

page 101 of 430

1971 BENCHMARK
WODS
May 14, 2020

300 meter Row

400 meter Row
500 meter Row
600 meter Row
700 meter Row
800 meter Row
900 meter Row
1,000 meter Row

*Run 800m after every row

distance.

Set your rower to your

damper setting of choice.
Row 100m the first round,
and every round after add
100m to the row distance.
After every row distance,
including the final distance
of 1000m, run 800m.
Score is the total time.
Scaling Athletes may
scale the run distances in
between to shorter lengths
(600,400,200,100m etc) or
if the athlete cannot run,
they can do 1:1 work to
rest intervals on the rower.

wodwell.com/wod/who-is-
eleanor-campbell

“YANKEE”
4 Rounds for Time 800
meter Sprint
25 Hand Release Push-Ups
25 Air Squats

wodwell.com/wod/yankee

page 102 of 430

1971 BENCHMARK
WODS
May 14, 2020
BENCHMARKS & TRIBUTES
“1 OCTOBER”
For Time From 0:00-10:00,
perform:
91 Burpees Over the Bar
Rest in the remaining time.
From 10:01-20:00,
perform:
58 Thrusters (95/65 lb)
Each time you break the
thrusters add 20/10 lb in
your bar.
wodwell.com/wod/1-october
“12 DAYS OF
CHRISTMAS”
For Time 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-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking
Lunges (45/25 lb Plate)
page 103 of 430
“1/4 MILE FOR
HUMANITY”
For Time 400 meter Front
Rack Lunges (45/35 lb)
*Every 10 lunges, perform:
5 Push Presses (45/35 lb)
Perform the front rack
lunges unbroken for the
whole 400 meters. Every
10 walking lunges, perform
5 push presses in place
until you finish the quarter-
mile.
wodwell.com/wod/1-4-mile-for-
humanity
“12 DAYS OF
XMAS BARBELL
STYLE”
For Time 1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Presses
5 Back Squats
6 Push Presses
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High-
“10×10”
10 Rounds for Time 10
calorie Assault Air Bike
10 Squat Snatches (95/65
lb)
10 Push-Ups
10 Russian Twists (25/15
lb)
wodwell.com/wod/10x10
“12/31”
For Time 31 Push Presses
(75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bars
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-
Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Then, 365 meter Row
With a running clock,
perform 31 repetitions of
the 12 movements in the
order written. Double-
Unders must be unbroken.
1971 BENCHMARK
WODS
May 14, 2020
Like the song the “12 Days
of Christmas," complete
each exercise in ascending
order then work back down
to 1, adding one exercise
per round. Like this: 1,
then 2-1, then 3-2-1, then
4-3-2-1, etc. - all the way
to 12-11-10-9-8-7-6-5-4-3-
2-1. Score is the total
amount of time it takes to
complete the full 364
repetitions. Movement
Standards Kettlebell
Swings: These are
American Kettlebell
Swings, meaning the
kettlebell goes overhead. In
CrossFit, when a WOD denotes
"Kettlebell Swings" it typically
means "American Kettlebell
Swings." If a WOD denotes a
"Russian Kettlebell Swing," the
bell stops at eye-level before
you lower back down to the
Overhead
starting position.
Walking Lunges: Press
the plate overhead with
your arms fully extended
and the plate over your
mid-foot. Step one leg
forward and lower your
torso until the trailing knee
gently taps the floor. To
complete the movement,
reach full hip/knee
extension. Continue until
you reach twelve
repetitions, all while you
keep the plate fully locked
out overhead. Scaling
page 104 of 430
Pulls
Use a single barbell
throughout (95/65 lb)
Like the song and the
original “12 Days of
Christmas” WOD complete
each exercise in ascending
order then work back down
to 1, adding one exercise
per round. Like this: 1,
then 2-1, then 3-2-1, then
4-3-2-1, etc. – all the way
to 12-11-10-9-8-7-6-5-4-3-
2-1. Score is the total
amount of time it takes to
complete the full 364
repetitions.
wodwell.com/wod/12-days-of-
xmas-barbell-style
“1776”
4 Rounds For Time 17
Overhead Walking Lunges
(45/25 lb Plate)
7 Ring Dips
6 Thrusters (135/95 lb)
wodwell.com/wod/1776
“300 (2018)”
10 Rounds for Time 5 Strict
Chest-to-Bar Pull-Ups
10 “X” Dumbbell
Movement (70/50 lb)
15 GHD Sit-Ups
If athlete trips before
completing 31, start the
Double-Unders over. After
the Burpees, move
immediately to the 365
meter Row to "cash out"
and finish the workout.
Score is the time on the
clock when the Row is
completed. Tips and
Strategy The variety of
movements in "12/31"
should allow you to move
quickly. The workout takes
20-35 minutes for
intermediate athletes but
you shouldn't experience
major muscle fatigue in
this WOD, so go for big
sets and little rest. After
the Back Squats, take a
15-second pause, breathe
deeply, and mentally
prepare to go unbroken in
the Double-Unders. And
when the time comes for
the 365 meter Row, go all
out. Movement
Standards Unbroken
Double-Unders: As with
standard Double-Unders,
the jump rope must pass
under your feet two times
with every jump. But
Unbroken means that you
must complete all 31
repetitions in a row (no
tripping, stopping, resting,
etc.), otherwise you must
start back at rep 1.
1971 BENCHMARK
WODS
May 14, 2020
Chipper style WODs
(particularly ones with less
technical movements and
lighter weights) like this
one can be great for less-
seasoned athletes due to
the variety of movements.
More variety means you won't
burn out as quickly as you
would, for example, in a singlet
WOD like "Randy," (75 Power
Snatches for time).Even
though this version of the
"12 Days of Christmas"
WOD is relatively friendly
for most levels, beginners
will still need to reduce the
load and scale some of the
skill work to maintain the
intended stimulus for this
WOD—which is to keep a
fairly fast pace by
completing the movements
unbroken. Beginner 1
Sumo Deadlift High-Pull
(45/35 lb) 2 Thrusters
(45/35 lb) 3 Push Presses
(45/35 lb) 4 Power Cleans
(45/35 lb) 5 Power
Snatches (45/35 lb) 6
Russian Kettlebell Swings
(35/26 lb) 7 Ring Rows 8
Hanging Knee Raises 9
Box Step-Ups (24/20 in)
10 Single-Unders 11
Burpees 12 Overhead
Walking Lunges (15/10 lb
Plate)
wodwell.com/wod/12-days-
christmas
page 105 of 430
Round 1 – Dumbbell Push
Press
Round 2 – Dumbbell
Burpees
Round 3 – Dumbbell Power
Cleans
Round 4 – Dumbbell Bench
Press
Round 5 – Dumbbell Lunge
Steps
Round 6 – Dumbbell Front
Squats
Round 7 – Dumbbell Bent
Over Rows
Round 8 – Alternating
Dumbbell Snatches
Round 9 – Dumbbell
Deadlifts
Round 10 – Dumbbell
Thrusters
For each of the 10 rounds,
perform 10 repetitions of
the corresponding
dumbbell movement. For
example, in round one,
after completing the 5
strict chest-to-bar pull-ups,
complete 10 dumbbell
push presses, then 15 GHD
sit-ups. The following
round complete 5 strict
chest-to-bar pull-ups, then
10 dumbbell burpees, then
15 GHD sit-ups. Continue
in this way for all 10
rounds.
wodwell.com/wod/300
Intended Stimulus
"12/31" is meant to feel
light and fast. You should
be able to perform large
(and in some cases
unbroken) sets of all
movements. If 31
Unbroken Double-Unders
seem daunting to you,
remove the "Unbroken"
prescription so you don't
get stuck tripping over
your rope. Post-WOD, you
should feel energized and
accomplished, ready to
take on the new year!
Scaling Options While
many of the movements in
"12/31" are doable for
most athletes, there are
some gymnastics
movements (see: Pull-Up
Scaling | Push-Up Scaling |
Toes-to-Bar Scaling) that
might need to be scaled in
order to keep a fast pace.
And if you can't complete
the barbell movements
(Push-Presses, Snatches,
Back Squats, and
Thrusters) in a few big
sets, lower the weight.
Beginner For Time: 31
Push Presses (45/35 lb)
31 Ring Rows 31
Snatches (45/35 lb) 31
Sit-Ups 31 Hanging Knee
Raises 31 Incline Push-
Ups 31 Box Jumps
(20/12") 31 Back Squats
1971 BENCHMARK
WODS
May 14, 2020
“1775”
AMRAP in 60 minutes 17
Power Cleans (135/95 lb)
75 Air Squats
At the end of each round,
unload the barbell and
carry it 200 meters away.
Return to the plates and
then carry one forward to
the barbell. Retrieve the
second plate, carry it
forward and reload the
barbell for the next round.
wodwell.com/wod/1775
“30 CALIBER”
For Time 30 calorie Assault
Air Bike
30 Box Jumps (24/20 in)
30 Kettlebell Swings (53/35
lb)
30 Jumping Pull-Ups
30 Push Presses (43/35 lb)
30 Knees-to-Elbows
30 Wall Ball Shots (20/14
lb)
30 Back Extensions
30 Burpees
30 Lunges
30 calorie Assault Air Bike
wodwell.com/wod/30-caliber
page 106 of 430
“4TH OF JULY
1776”
4 Rounds for Time 300
meter Run
24 Toes-to-Bars
24 Box Jumps (24/20 in)
24 Goblet Squats (55/35 lb)
24 Hand Release Push-Ups
24 calorie Bike/Row
(alternate each round)
24 Air Squats
wodwell.com/wod/4th-of-july-
1776
“666”
6 Rounds For Time 6 Front
Squats (50/35 kg)
6 Pull-Ups
6 Bench Presses (80/60 kg)
6 Deadlifts (80/60 kg)
6 Barbell Rows (60/40 kg)
6 Shoulder-to-Overheads
(30/20 kg)
wodwell.com/wod/666
“9/11 TRIBUTE”
For Time 2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115
lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5
pood)
(45/35 lb) 31 Unbroken
Single-Unders 31
Thrusters (45/35 lb) 31
Lunges 31 Burpees Then,
365 meter Row
wodwell.com/wod/12-31
“19 S-MX”
For Time 19 D-Ball Squats
(80/60 lb)
9 Cleans (165/115 lb)
17 Chest-to-Bar Pull-Ups
85 calorie Air Bike
13 Deadlifts (185/130 lb)
14 Burpees Over the Bar
40 Alternating Dumbbell
Snatches (50/35 lb)
Wear a weight vest (20/14
lb)
wodwell.com/wod/19-s-mx
“32”
4 Rounds for Time 4 Rope
Climbs (15 ft)
9 Wall Ball Sit-Ups (20/14
lb, 5 ft target)
12 Thrusters (100/70 lb)
400 meter Weighted Run*
Round 1 Run with plates
(2x25/15 lb)
Round 2 Run with barbell
(45/35 lb)
Round 3 Run with plates
(2x25/15 lb)
1971 BENCHMARK
WODS
May 14, 2020
“343 TRIBUTE”
AMRAP in 20 minutes 3
Muscle-Ups
4 Power Cleans (225/135
lb)
3 Front Squats (225/135 lb)
wodwell.com/wod/343-tribute
“6 PACK”
5 Rounds for Time 30
calorie Assault Air Bike
25 Sit-Ups
20 Lunges
15 Kettlebell Swings (60/45
lb)
10 Push-Ups
5 Chest-to-Bar Pull-Ups
wodwell.com/wod/6-pack
“7/7”
For Time with a Running
Clock 0:00-1:00 Rest in
silence
1:00-2:00 7 Squat Cleans
(50/35 kg)
2:00-3:00 7 Strict Presses
(50/35 kg)
3:00-4:00 5 Overhead
Squats (50/35 kg)
4:00-7:00 52 Pull-Ups
Starting at 7:00:
1 mile Run
Start the workout with 1
page 107 of 430
11 Toes-to-Bars
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row
Athletes may start with
Row and end with Run, or
start with Run and end
with Row.
wodwell.com/wod/911-tribute-
wod
“AHMAUD
ARBERY”
4 Rounds for Time 400
meter Run
2 minute Plank Hold
(cumulative)
23 Box Jumps (24/20 in)
20 Alternating Kettlebell
Snatches (24/16 kg)
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 4 rounds.
Score is the time on the
clock when the last round
of Alternating Kettlebell
Snatches is completed.
wodwell.com/wod/ahmaud-
arbery
“ALWAYS
Round 4 Run with barbell
(45/35 lb)
Start with the bar and
plates assembled. Each
round for the run athlete
must disassemble the bar
and plates and run with the
specified item(s) for the
400 meter run/carry. After
completing each of the 4
rounds the bar and plates
must be reassembled.
Athlete must then finish on
top of a 24” plyo box to
stop the clock.
wodwell.com/wod/32
“50’S CHIPPER”
For Time 50 Air Squats to
Box Jumps (24/20 in)
50 Dumbbell Push Jerks
(2x50/35 lb)
50 Weighted Horizontal
Leg Lifts (50/35 lb)
50 Front Rack Lunges
(50/35 lb)
50 foot Handstand Walk
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
accomplish 50 Air Squats
to Box Jumps before
moving on to 50 Push
Jerks. After the Jerks,
athlete will perform 50
1971 BENCHMARK
WODS
May 14, 2020
minute of silence for those
killed. Athlete has the
specified amount of time to
complete each block of
work. Athlete must move
on to the next movement
at the time indicated. Once
each block of work is
completed, rest until the
next one starts. For any
reps not completed in the
allotted block of time,
subtract them from your
time score (eg: 14:23 -6
Reps).
wodwell.com/wod/77
“ADDERALL”
AMRAP in 27 minutes From
0:00-10:00:
1 mile Run
Max Clean-and-Jerks
(135/95 lb)
Rest from 10:00-13:00
From 13:00-20:00:
800 meter Run
Max Power Snatches
(115/80 lb)
Rest from 20:00-23:00
From 23:00-27:00:
400 meter Run
Max Thrusters (95/65 lb)
In this benchmark workout,
page 108 of 430
REMEMBERED”
For Time (with a Partner)
Cash-In:
2000 meter Row
Then, 4 Rounds of:
9 Rope Climbs
11 Bear Complexes
(135/95 lb)
Cash-Out:
2977 meter Row
One "Bear Complex"
consists of the following: 1
Power Clean, 1 Front
Squat, 1 Push Press, 1
Back Squat, and 1 Push
Press. One athlete works at
a time. Partition the work
between partners as
needed. Rows bookend the
four rounds.
wodwell.com/wod/always-
remembered
“AMRAP 4
AUTISM 2016”
AMRAP (with a Partner) in
32 minutes 42 Snatches
(95/65 lb)
42 Burpees
42 Front Rack Lunges
(95/65 lb)
42 Thrusters (95/65 lb)
42 Sit-Ups
42 Power Cleans (95/65 lb)
Weighted Horizontal Leg
Lifts*. Once the Leg Lifts
are completed, athlete
must complete the 50
Front Rack Lunges and 50
foot Handstand Walk.
Score is the time on the
clock when the Handstand
Walk is completed.
Movement Standard: For
the Weighted Horizontal
Leg lifts, start by laying on
the ground, facing the sky
and holding a dumbbell in
front of the chest with both
arms fully extended. To
complete one repetition of
Leg Lifts, athlete must
raise both legs from
parallel to perpendicular to
the ground, finishing by
touching the toes to the
dumbbell. It is allowed to
crunch up to lift the
dumbbell higher to meet
the toes.
wodwell.com/wod/50s-chipper-2
“7/4/1776”
7 Rounds For Time 4 Bench
Presses (245/165 lb)
17 Hip Extensions
Cash Out: 76 calorie Row
wodwell.com/wod/741776
1971 BENCHMARK
WODS
May 14, 2020
athletes are working with
several different windows
of time. In the first 10
minute window, athletes
will complete a 1 mile run
(with an 8:30 time cap).
Following the mile run,
they will complete as man
clean and jerks as possible
with the remaining time.
Athletes will then rest for 3
minutes before completing
the next 7-minute window.
During this window, they
will complete an 800-meter
run and max power
snatches in the remaining
time. Following another 3
minute rest, they will have
4 minutes to complete a
400-meter run and max
thrusters in the remaining
time. The three barbell
movement are the scores,
all scored separately.
Athletes should change out
weight and record scores
up during rest periods.
Scaling: Weight on the
barbells should be
something that athletes
could complete at least
15+ reps unbroken when
fresh. If athlete's best mile
is above 8:30, the mile run
can be shortened to 1,200
meters to allow for
sufficient time on the
barbell.
page 109 of 430
42 Push-Ups (together)
400 meter Concourse Run
Only one athlete can work
at a time. Switch as
needed.
wodwell.com/wod/amrap-4-
autism-2016
“AMRAP 4
AUTISM 2019”
AMRAP (with a Partner) in
32 minutes 52 foot
Synchro Lunges
18 Clean-and-Jerks (95/65
lb)
16 Synchro Bar Facing
Burpees
18 calorie Bike Erg
18 calorie Row
Only one athlete can work
at a time. Switch as
needed.
wodwell.com/wod/amrap-4-
autism-2019
“ANGELA”
For Time 48 Burpees
Then 3 Rounds of:
10 Pull-Ups
16 Thrusters (95/65 lb)
16 Deadlifts (155/105 lb)
600 meter Run
“ACHE”
AMRAP in 22 minutes 20
Power Cleans (95/65 lb)
40 Toes-to-Bar
60 calorie Air Bike
80 Wall Ball Shots (20/14
lb, 10/9 ft)
100 Double-Unders
On a 22-minute clock,
complete as many rounds
and repetitions as possible
(AMRAP) of the prescribed
work in the order written.
Score is the total number
of rounds and repetitions
completed before the 22-
minute clock stops.
wodwell.com/wod/ache
“AIR FORCE”
For Time 20 Thrusters
(95/65 lbs)
20 Sumo Deadlift High-
Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65
lbs)
20 Front Squats (95/65 lbs)
4 Burpees at the top of
each minute
Do 4 burpees every
minute, including at the
start of the WOD, before
continuing the barbell
1971 BENCHMARK
WODS
May 14, 2020
wodwell.com/wod/adderall
“ALEXANDER
LOPEZ”
3 Rounds for Time 40
Burpees
30 Kettlebell Swings (55/35
lb)
20 Box Jumps (24/20 in)
10 Pull-Ups
Buy In and Cash Out with:
1 mile Run
wodwell.com/wod/alexander-
lopez
“AMERICAN
DREAM”
AMRAP in 20 minutes
Ascending Ladder of:
Power Cleans (200/140 lb)
Muscle-Ups
Start with one rep of each
movement in the first
minute. Add one rep of
each per round (1,1; 2,2;
3,3; 4,4; etc...). Score is
the number of rounds
completed; tie-breaker is
the time the final round is
completed.
wodwell.com/wod/american-
dream
page 110 of 430
Then: work. Athlete is allowed to
48 Sit-Ups move to the next barbell
skill once an he/she has
wodwell.com/wod/angela completed all 20 reps of
the previous barbell
movement. Athlete is
“ANNIE, ARE allowed to move to the
YOU OK?” next barbell skill once an
21-15-9 Reps for Time Row he/she has completed all
(calories) 20 reps of the previous
Thrusters (65/45 lb) movement. If the minute
Medicine Ball Cleans clock beeps during a
(20/14 lb) repetition the athlete will
Sumo Deadlift High-Pulls complete their rep and
(65/45 lb) then start their 4 burpees.
Wall Balls (20/14 lb)
wodwell.com/wod/air-force
Burpees
wodwell.com/wod/annie-ok
“AMBAP”
AMRAP (with a Partner) in
“ARMANDO” 5 minutes As Many
21-15-12-9-6-3 Reps for Burpees As Possible
Time Power Cleans (alternating)
(165/115 lb)
Partners cannot go at the
Box Jumps (24/20 in)
same time. Partner A must
Pull-Ups
wait for Partner B to finish
their burpee before
wodwell.com/wod/armando
starting their own. A
completed burpee ends
“ARMY with a clap overhead.
Partner B cannot begin
STRONG”
dropping for their burpee
For Time 6x30 meter until Partner A fully
Farmer's Carry (2x90 lb) extends and claps at the
14 Ground-to-Overheads top.
(90 lb)
17 Dumbbell Overhead wodwell.com/wod/ambap-many-
Lunges (50 lb) burpees-possible
1971 BENCHMARK
WODS
May 14, 2020
“AMRAP 4
AUTISM 2018”
AMRAP (with a Partner) in
32 minutes 58 Burpees
Over Sandbag (40/25 lb)
58 Sandbag Thrusters
(40/25 lb)
58 Sandbag Over
Shoulders (40/25 lb)
400 meter Partner
Sandbag Carry Run (40/25
lb)
Only one athlete can work
at a time. Switch as
needed.
wodwell.com/wod/amrap-4-
autism-2018
“ANDRES”
5 Rounds for Time 30
Push-Ups
6 Power Cleans (60/40 kg)
18 American Kettlebell
Swings (32/24 kg)
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 5 rounds.
Score is the time on the
clock when the last round
of Kettlebell Swings is
completed.
wodwell.com/wod/andres
page 111 of 430
75 Burpees
Wear a 20/10 lb weight
vest.
wodwell.com/wod/army-strong
“ASSAULT
50/50”
3 Rounds for Time 50 Back
Squats (135/95 lb)
50 calorie Standing Assault
Air Bike (remove seat)
wodwell.com/wod/assault-5050
“ASSAULT
BREAKDOWN”
AMRAP in 21 minutes 3
Squat Cleans (135/95 lb)
6 Thrusters (135/95 lb)
9 Bent Over Rows (135/95
lb)
15 Push-Ups
18 Russian Twists (25/15
lb)
21 calorie Assault Air Bike
wodwell.com/wod/assault-
breakdown
“ASSAULT
DOWNHILL”
AMRAP in 30 minutes 30
calorie Assault Air Bike
24 Ground-to-Overheads
“AMRAP 4
AUTISM 2017”
AMRAP (with a Partner) in
32 minutes 5 Burpees Over
Bag
8 Sandbag Thrusters
(40/25 lb)
5 Overhead Sandbag
Lunges (40/25 lb)
8 Sandbag Over Shoulders
(40/25 lb)
400 meter Sandbag Run
(40/25 lb)
Only one athlete can work
at a time. Switch as
needed.
wodwell.com/wod/amrap-4-
autism-2017
“ANDRÉ”
For Time (with a Partner)
1,442 Air Squats*
(together)
*After every 200 Air
Squats, perform the
designated number of Ball
Cleans (20/14 lb) (each):
200: 2 Ball Cleans
400: 1 Ball Clean
600: 20 Ball Cleans
800: 19 Ball Cleans
1,000: 2 Ball Cleans
1,200: 1 Ball Clean
1,400: 20 Ball Cleans
1,442: 19 Ball Cleans
1971 BENCHMARK
WODS
May 14, 2020
“ANGUS”
3 Rounds for Time 10
Thrusters (135/95 lb)
12 Pull-Ups
25 Burpees
wodwell.com/wod/angus
“ARIANA”
3 Rounds for Time 10
Deadlifts (225/155 lb)
21 Wall Ball Shots (20/14
lb)
20 calorie Row
14 Overhead Squats
(135/95 lb)
19 Toes-to-Bars
wodwell.com/wod/ariana
“ARMISTICE”
AMRAP in 11 minutes 11
Power Cleans (135/95 lb)
11 Burpees Over the Bar
19 Deadlifts (135/95 lb)
18 Pull-Ups
On an 11-minute clock,
complete as many rounds
and repetitions as possible
(AMRAP) of the prescribed
work in the order written.
Score is the total number
of rounds and repetitions
completed before the 11-
minute clock stops. Tips
and Strategy 3 out of the
page 112 of 430
(45/25 lb)
18 Knees-to-Elbows
12 Bench Presses (185/115
lb)
6 Pull-Ups
wodwell.com/wod/assault-
downhill
“ASSAULT
FLEX”
5 Rounds for Time 5 Sumo
Deadlift High-Pulls (135/75
lb)
10 Power Curls (135/75 lb)
15 Ground Presses (135/75
lb)
20 calorie Assault Air Bike
25 AbMat Sit-Ups
For the power curls, use a
barbell. Athlete may use
the hips for power to drive
the barbell up (demo).
wodwell.com/wod/assault-flex
“ASSAULT
JOURNEY”
AMRAP in 30 minutes 10
Front Squats (135/95 lb)
10 Bench Presses (205/135
lb)
10 Pull-Ups
10 GHD Extensions
20 calorie Assault Air Bike
Wear a Weight Vest (9/6
kg)
Time Cap: 45 minutes
Divide the Air squats
between partners in any
size reps - partners may
work simultaneously. For
the Ball Cleans, each
partner must do the
prescribed number of reps.
For example, after 200 Air
Squats, both athletes
should do 2 Ball Cleans -
one partner working at a
time. Scaling Do Air
Squats without additional
weights or do 1442 reps in
team of 3 or 4. Or, if you
do it alone, do 721 Air
Squats and half the
repetitions (round up) for
each set of Ball Cleans.
wodwell.com/wod/andre
“ANGRY JACKIE”
For Time 2000 meter Row
50 Thrusters (95/65 lb)
30 Bar Muscle-Ups
wodwell.com/wod/angry-jackie
“ANNUAL
MADNESS”
For Time 120 foot
1971 BENCHMARK
WODS
May 14, 2020
4 movements in
"Armistice" are "pulling
movements," which means
your grip and forearms are
going to be severely taxed.
To avoid burnout, complete
smaller sets of the Power
Cleans, Deadlifts, and Pull-
Ups. Break up your reps so
you can rest very briefly to
give your grip a break, and
then get right back to
work. Use a hook grip for
the Power Cleans and try
this rep scheme to avoid
overload: Power Cleans: 4,
4, 3 Burpees Over the Bar:
Steady pace Deadlifts: 7,
7, 5 Pull-Ups: 7, 7, 4
Intended Stimulus This
WOD should feel really
brutal. It's only 11 minutes
long, so you should be
going fast—long rest
breaks will kill the intensity
of "Armistice." The load
today should feel pretty
light and you should be
able to move smoothly.
Smaller, fast sets will keep
you moving (and get you a
better score) in this
Veteran's Day workout.
Scaling Options Scale
the load and/or the skill
level (see: Pull-Up Scaling)
to keep a fast pace. Scale
"Armistice" so you can
complete at least 2 full
rounds. Beginner 11
page 113 of 430
wodwell.com/wod/assault-
journey
“ASSAULT MAN
EATER”
5 Rounds For Time
100/80/60/40/20 Single-
Unders
75/60/45/30/15 Dumbbell
Ground-to-Overheads
(35/25 lb)
50/40/30/20/10 calorie
Assault Air Bike
30/24/18/12/6 Russian
Twists (20/15 lb) (2-count)
20/16/12/8/4 Deadlifts
(bodyweight)
With a running clock,
perform all 5 rounds of the
workout, with descending
repetitions for each
movement each round. For
example, round 1 is 100
single-unders, 75 ground-
to-overheads, 50 calories
on the Assault Bike, etc.
Round 2 is 80, 60, 40, etc.
of the same movements.
Continue until the 5th and
final round of 20, 15, 10, 6,
and 4 reps.
wodwell.com/wod/assault-man-
eater
“ASSAULT ON
Handstand Walk
111 Double-Unders
10 Rounds of Cindy*
9 Deadlift (150% BW)
800 meter Run
7 Overhead Squats (BW)
60 calorie Row
5 Muscle-Ups
Then, AMRAP in 4 minutes
of:
3 Bar Over Burpees
2 Thrusters (BW)
1 Legless Rope Climb
*1 Round of Cindy consists
of: 5 Pull-Ups, 10 Push-Ups,
and 15 Air Squats
wodwell.com/wod/annual-
madness
“ARMBLASTER
2000”
AMRAP in 8 minutes 12
Ring Dips
10 Strict Presses (20/15 kg
bar)
8 Thrusters (20/15 kg bar)
6 Push-Ups
4 Kettlebell Sumo Deadlift
High-Pulls (24/20 kg)
wodwell.com/wod/armblaster-
2000
1971 BENCHMARK
WODS
May 14, 2020
Power Cleans (95/65 lb)
11 Burpees Over the Bar
19 Deadlifts (95/65 lb) 18
Jumping Pull-Ups
wodwell.com/wod/armistice
“ASSAULT 5
STAR POWER”
5 Rounds for Time 10 Push
Presses (135/95 lb)
10 Power Curls (135/95 lb)
10 Bent-Over Rows
(135/95 lb)
10 Ground Presses (135/95
lb)
10 calorie Assault Air Bike
For the power curls, use a
barbell. Athlete may use
the hips for power to drive
the barbell up (demo).
wodwell.com/wod/assault-5-star-
power
“ASSAULT
BATTLE BOX”
AMRAP in 24 minutes 4
Front Squats (135/95 lb)
8 Power Curls (135/05 lb)
12 Push Presses (135/95
lb)
16 Box Jumps (24/20 in)
24 calorie Assault Air Bike
For the power curls, use a
barbell. Athlete may use
page 114 of 430
LINDA”
For Time 10-9-8-7-6-5-4-3-
2-1 Reps of each:
Calorie Assault Air Bike
Deadlifts (1.5 x
Bodyweight)
Bench Presses
(Bodyweight)
Power Cleans (.75 x
Bodyweight)
wodwell.com/wod/assault-on-
linda
“ASSAULT
QUEST”
5 Rounds for Time 5
Handstand Push-Ups
10 Box Jumps (24/20 in)
15 Sumo Deadlift High-
Pulls (95/65 lb)
20 calorie Assault Air Bike
25 AbMat Sit-Ups
30 Single-Unders
wodwell.com/wod/assault-quest
“ASSAULT
RENEGADE”
AMRAP in 21 minutes 3
Handstand Push-Ups
6 Renegade Rows (75/50
lb)
9 Single Arm Dumbbell
Snatches (75/50 lb)
12 Dumbbell Lunges
(75/50 lb)
“ARTIE
STEVENS”
AMRAP (with a Partner) in
29 minutes 5 Rounds of:
Minute 1: Wall Ball Shots
(20/14 lb)
Minute 2: Toes-to-Bars
Minute 3: Box Jumps
(24/20 in)
Minute 4: Push Presses
(75/55 lb)
Minute 5: Row (calories)
Minute 6: Rest
Partners switch every :30
seconds
Teams of 2 complete all
five rounds together, with
the first partner
accumulating as many
reps as possible in :30
seconds, then switching to
the second partner
who then also completes
as many repetitions as
possible in the remaining
:30 seconds. Score is total
reps as a team.
wodwell.com/wod/artie-stevens
“ASSAULT
BASELINE”
For Time 60 calorie Assault
Air Bike
50 Air Squats
40 AbMat Sit-Ups
1971 BENCHMARK
WODS
May 14, 2020

the hips for power to drive 15 Toes-to-Bars 30 Push-Ups

the barbell up (demo). 18 calorie Assault Air Bike 20 Pull-Ups
10 Burpees
wodwell.com/wod/assault-battle- wodwell.com/wod/assault-
box renegade wodwell.com/wod/assault-
baseline

“ASSAULT “ASSAULT-CON”
BURNOUT” EMOM in 40 minutes “ASSAULT
10 Rounds for Time 5 Complete the following BULLDOZER”
Kettlebell Thrusters (85/53 movements every 10 AMRAP in 20 minutes 20
lb) minutes on the minute for calorie Assault Air Bike
10 Kettlebell Sumo Deadlift 4 Rounds: 15 Wall Ball Shots (20/14
High-Pulls (85/53 lb) 500 meter Row lb)
5 Burpee Box Jumps (30/24 400 meter Run 10 Sumo Deadlift High
in) 1 mile Assault Air Bike Pulls (95/65 lb)
10 calorie Assault Air Bike 20 Air Squats 5 Push-Ups
15 Push-Ups
wodwell.com/wod/assault- 10 Pull-Ups wodwell.com/wod/assault-
burnout bulldozer
wodwell.com/wod/assault-con

“ASSAULT
FLATLINE”
For Time 60 calorie
Standing Assault Air Bike
(remove seat)
50 Squat Cleans (135/95
lb)
40 GHD Sit-Ups
30 Handstand Push-Ups
20 Chest-to-Bar Pull-Ups
10 Bar Over Burpees
wodwell.com/wod/assault-flatline
“ASSAULT
“AUDRE LORDE”
3 Rounds for Time 19
Clusters (135/95 lb)
34 GHD Sit-Ups
92 Lateral Bar Hops
wodwell.com/wod/audre-lorde
“BACK
BREAKER”
AMRAP in 20 minutes 4
Handstand Push-Ups
8 Box Jumps
12 Back Squats
16 Knees-to-Elbows
“ASSAULT
FINISHER”
AMRAP in 20 minutes 5
Squat Cleans (135/95 lb)
10 Bent Over Rows (135/95
lb)
15 Push-Ups
20 calorie Assault Air Bike
wodwell.com/wod/assault-finisher
“ASSAULT
GLADIATOR”
3 Rounds for Time 21
calorie Assault Air Bike
18 Overhead Walking

page 115 of 430

1971 BENCHMARK
WODS
May 14, 2020

INSANITY” 20 calorie Assault Air Bike Lunges (45/25/ plate)

5 Rounds for Time 10
Sumo Deadlift High-Pulls
(95/65 lb)
10 Push Presses (95/65 lb)
10 Barbell Lunges (95/65
lb)
10 Burpees
10 calorie Assault Air Bike
wodwell.com/wod/assault-
insanity
“ASSAULT MAD
BALL”
AMRAP in 20 minutes 10
Medicine Ball Cleans
(20/16 lb)
10 Medicine Ball Burpees
10 Medicine Ball Push-Ups
10 Russian Twists (20/16
lb)
10 Pull-Ups
10 calorie Assault Air Bike
wodwell.com/wod/assault-mad-
ball
“ASSAULT
ODYSSEY”
4 Rounds for Time 30
Ground-to-Overheads
(45/25 lb plate)
15 Toes-to-Bars
15 Box Jumps (30/24 in)
30 calorie Assault Air Bike
wodwell.com/wod/back-breaker
“BAMF”
For Time 21 Back Squats
(225/155 lb)
15 Front Squats (205/145
lb)
9 Overhead Squats
(185/135 lb)
Use one barbell, from the
ground (no rack). Athlete
must change loads.
Scaling Options
Intermediate For Time 21
Back Squats (185/135 lb)
15 Front Squats (155/105
lb) 9 Overhead Squats
(135/95 lb) Beginner For
Time 21 Back Squats
(135/95 lb) 15 Front
Squats (115/85 lb) 9
Overhead Squats (95/65
lb)
wodwell.com/wod/bamf
“BANE”
For Time 40 Handstand
Push-Ups
20 Muscle-Ups
10 rounds of Macho Man
(185/135 lb)*
*1 Round of Macho Man is:
3 Power Cleans (185/135
15 Box Jumps (24/20 in)
12 Push-Ups
9 Sumo Deadlift High-Pulls
(135/95 lb)
6 Front Squats (135/95 lb)
3 Snatches (135/95 lb)
wodwell.com/wod/assault-
gladiator
“ASSAULT LIFT
PYRAMID”
For Time 3-6-9-12-15-12-9-
6-3 reps each of:
Power Cleans (135/95 lb)
Front Squats (135/95 lb)
Push Presses (135/95 lb)
Calorie Assault Air Bike
wodwell.com/wod/assault-lift-
pyramid
“ASSAULT MAN
MAKER”
5 Rounds for Time 5 Man
Makers (2x35/20 lb)
10 Pull-Ups
15 calorie Assault Air Bike
20 Dumbbell Lunges
(35/20 lb)
25 Sit-Ups
wodwell.com/wod/assault-man-
maker

page 116 of 430

1971 BENCHMARK
WODS
May 14, 2020

wodwell.com/wod/assault- lb) “ASSAULT

odyssey
3 Front Squats (185/135 lb)
3 Push Jerks (185/135 lb)
“ASSAULT Scaling Ages 45-49 For
PYRAMID” Time: 30 Handstand Push-
For Time 3-6-9-12-15-12-9- ups 15/10 Muscle-ups 10
6-3 Reps each of: Rounds Macho Man
Clean-and-Jerks (135/95 lb) (165/115 lb) Ages 50-54
Burpees For Time: 30 Handstand
Knees-to-Elbows Push-ups 12/8 Muscle-ups
Calorie Assault Air Bike 10 Rounds Macho Man
(155/105 lb) Ages 55-59
For Time: 25 Handstand
wodwell.com/wod/assault-
pyramid Push-ups 10/6 Muscle-ups
10 Rounds Macho Man
(135/95 lb) Ages 60+ For
“ASSAULT Time: 20 Handstand Push-
REDUCTION” ups 8 Muscle-ups/12 Ring
Pull-ups 10 Rounds Macho
For Time Round 1:
Man (115/80 lb)
30 calorie Assault Air Bike
24 Lunges
wodwell.com/wod/bane
18 Push-Ups
12 Front Squat (185/135
lb)
“BARCELONA”
Round 2: AMRAP in 14 minutes 17
Double-Unders
25 calorie Assault Air Bike
20 Lunges 8 Bar Muscle-Ups
15 Push-Ups 20 Pistols
17 Power Cleans (135/95
10 Front Squat (185/135
lb) lb)
wodwell.com/wod/barcelona
Round 3:
20 calorie Assault Air Bike
16 Lunges
“BATHGATE
12 Push-Ups
8 Front Squat (185/135 lb) PTSD”
For Max Reps in 22
OVERHEAD
COMPLEX”
AMRAP in 20 minutes 2
Overhead Squats (75 lb)
4 Squat Snatches (75 lb)
6 Overhead Walking
Lunges (75 lb)
8 Burpees
10 calorie Assault Air Bike
wodwell.com/wod/assault-
overhead-complex
“ASSAULT
RAPID-FIRE”
5 Rounds for Time 5
Renegade Rows (65/35 lb)
10 Dumbbell Lunges
(65/35 lb)
5 Half-Kneeling Presses
(65/35 lb)
10 calorie Assault Air Bike
wodwell.com/wod/assault-rapid-
fire
“ASSAULT ROAD
BLOCK”
AMRAP in 21 minutes 3
Thrusters (135/95 lb)
6 Bar Over Burpees
9 Pull-Ups
12 Hand Release Push-Ups
15 calorie Assault Air Bike

page 117 of 430

1971 BENCHMARK
WODS
May 14, 2020

Round 4: minutes 1 min Pull-Ups wodwell.com/wod/assault-road-

15 calorie Assault Air Bike 1 min Air Squats
12 Lunges 1 min Kettlebell Swings
9 Push-Ups (24/16 kg)
6 Front Squat (185/135 lb) 1 min Double-Unders
1 min Push-Ups
Round 5: 1 min Sit-Ups
10 calorie Assault Air Bike 1 min Lunges (40/20 kg)
8 Lunges 1 min Strict Presses (30/15
6 Push-Ups kg)
4 Front Squat (185/135 lb) 1 min Mountain Climbers
1 min Dumbbell Push
Round 6: Pressses (20/10 kg)
5 calorie Assault Air Bike 1 min Box Jumps (24/20 in)
4 Lunges 1 min Shuttle Runs (10 m)
3 Push-Ups 1 min Wall Ball Shots (9/6
2 Front Squat (185/135 lb) kg)
1 min Ball Slams (9/6 kg)
wodwell.com/wod/assault- 1 min Burpees
reduction 1 min Bench Presses
(50/35 kg)
1 min Deadlifts (80/60 kg)
“ASSAULT 1 min Wall Sit
UPTEMPO” 1 min Plank Hold
5 Rounds for Time 15 1 min Rope Climbs (15 ft)
Sumo Deadlift High-Pulls 1 min Toes-to-Bars
(95/65 lb) 1 min Dumbbell Snatches
30 calorie Assault Air Bike (25/15 kg)
45 AbMat Sit-Ups
60 Single-Unders Score is total reps
completed of all
wodwell.com/wod/assault- movements. For Wall Sit
uptempo and Plank count 1 rep per
second in static hold (do
not count transition or rest
“ATTICUS” time).
21-15-9 Reps For Time
Russian Kettlebell Swings wodwell.com/wod/bathgate-ptsd
(53/35 lb)
200 meter Run
block
“ATLAS”
5 Rounds for Time 30
American Kettlebell Swings
(24/16kg)
20 Pull-Ups
10 meter Handstand Walk
wodwell.com/wod/atlas
“AXEL”
6 Rounds for Time 9 Box
Jumps (24/20 in)
11 Sit-Ups
12 Wall Ball Shots (20/14
lb)
Starting at 1:00, perform 1
Burpee at the top of each
minute
Wear a weight vest (20/14
lb)
Scaling Do the workout
without a weight vest.
Consider step-ups instead
of box jumps, and/or
reduce the wall ball weight.
wodwell.com/wod/axel
“BAD ASS

page 118 of 430

1971 BENCHMARK
WODS
May 14, 2020
Rest 5 minutes
Then, AMRAP in 6 minutes
of:
5 Knees-to-Elbows
7 Burpees
9 Double-Unders
This is a two-part workout.
As fast as possible,
perform 21 Russian
Kettlebell Swings and a
200 meter Run before
moving on to 15 Russian
Kettlebell Swings and 200
meters, and finally, 9
Russian Kettlebell Swings
and a 200 meter Run. For
the second part, complete
as many rounds and
repetitions as possible
(AMRAP) of 5 Knees-to-
Elbows, 7 Burpees, and 9
Double-Unders for 6
minutes. This workout has
two scores. Score A is the
time it takes to complete
the first part of the
workout. Score B is the
total number of repetitions
completed in the 6-minute
AMRAP.
wodwell.com/wod/atticus
“BABY GOT
BACK SQUAT”
AMRAP in 30 minutes 6
Handstand Push-Ups
page 119 of 430
“BEAST 12”
For Time 25 Walking
Lunges
20 Pull-Ups
50 Box Jumps (20 in)
20 Double-Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (2/1.5
pood)
30 Sit-Ups
20 Dumbbell Hang Squat
Cleans (35/25 lb)
25 Back Extensions
30 Wall Ball Shots (20/14
lb)
3 Rope Climbs (15ft)
wodwell.com/wod/beast-12
“BECKY”
For Time 800 meter Run
30 Squat Snatches (95/65
lb)
400 meter Run
30 Hang Cleans (95/65 lb)
200 meter Run
30 Back Squats (95/65 lb)
400 meter Run
30 Push-Ups
800 meter Run
30 Pull-Ups
wodwell.com/wod/becky
ANGEL”
For Time: "Fly High 22"
AMRAP in 13 minutes:
22 calorie Row
22 Power Cleans (95/65 lb)
22 Wall Ball Shots (20/14
lb)
22 Toes-to-Bars
9 minutes Rest
Then, "Amanda"
9-7-5 Reps of:
Ring Muscle-Ups
Squat Snatches (135/95 lb)
Complete the first part of
the workout (the memorial
WOD "Fly High 22") then
rest nine minutes before
performing the CrossFit
benchmark WOD,
"Amanda." Score is the
total time taken to
complete both workouts,
including rest time.
wodwell.com/wod/bad-ass-angel
“BAMF V2”
For Time 21 Push Jerks
(185/125 lb)
15 Push Presses (155/105
lb)
9 Strict Presses (115/80 lb)
Use one barbell, from the
ground (no rack). Athlete
1971 BENCHMARK
WODS
May 14, 2020
12 Box Jumps (24 in)
18 Back Squats (185/135
lb)
24 AbMat Sit-Ups
30 calorie Assault Air Bike
wodwell.com/wod/baby-got-
back-squat
“BAD KARMA”
For Time 50-40-30-20-10
reps of Barbell Curls (45/35
lb)
10-20-30-40-50 reps of
Kettlebell Swings (1.5/1
pood)
Alternate movements.
Start with 50 reps of
Barbell Curls, then move to
the 10 Kettlebell Swings,
then 40 Barbell Curls and
20 Kettlebell Swings, and
so on.
wodwell.com/wod/bad-karma
“BAMF V3”
For Time 21 Pull-Ups
15 Chest-to-Bar Pull-Ups
9 Bar Muscle-Ups
wodwell.com/wod/bamf-v3
“BARBELL
page 120 of 430
“BEOWULF”
For Time 1,000 meter Row
800 meter Run
50 Ring Dips
100 Pull-Ups
150 Jumping Ball Slams
800 meter Run
1,000 meter Row
wodwell.com/wod/beowulf
“BETTY”
5 Rounds For Time 12 Push
Presses (135/95 lb)
20 Box Jumps (24/20 in)
wodwell.com/wod/betty
“BIG CLEAN
COMPLEX”
6 Sets for Max Load High
Hang Clean + Hang Clean
+ Clean + Push Press
High Hang Clean + Hang
Clean + Clean + Push Jerk
High Hang Clean + Hang
Clean + Clean + Split Jerk
One set consists of all 12
reps
Each set consists of 12
reps, without dropping the
bar (if you must drop after
the overhead movements,
it’s allowed - just be quick
to get back on the bar).
must change loads.
wodwell.com/wod/bamf-v2
“BAR FIGHT”
AMRAP in 20 minutes 2
mile Run
10 Clean-and-Jerks
(225/155 lb)
10 Clean-and-Jerks
(185/135 lb)
10 Clean-and-Jerks
(155/105 lb)
Max Reps Clean-and-Jerks
(135/95 lb)
wodwell.com/wod/bar-fight
“BARTENDER”
5 Rounds for Time 12
Deadlifts (155/105 lb)
9 Overhead Squats
(155/105 lb)
6 Hang Power Snatches
(155/105 lb)
Scaling Intermediate 5
Rounds for Time 12
Deadlifts (115/85 lb) 9
Overhead Squats (115/85
lb) 6 Hang Power Snatches
(115/85 lb) Beginner 4
Rounds for Time 12
Deadlifts (75/55 lb) 9
Overhead Squats
(75/55 lb) 6 Hang Power
Snatches (75/55 lb)
1971 BENCHMARK
WODS
May 14, 2020
BLITZ”
AMRAP in 20 minutes 3
Overhead Squats (95/65
lb)
6 Overhead Lunges (95/65
lb)
9 Power Snatches (95/65
lb)
12 Push-Ups
15 calorie Assault Air Bike
wodwell.com/wod/barbell-blitz
“BASELINE”
For Time 500 meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
CrossFit recommends you
re-test this every 3
months. With a running
clock, as fast as possible
perform the prescribed
work in the order written.
Score is the time on the
clock when the last rep of
Pull-Ups is completed. Tips
and Strategy This
benchmark workout is low
volume, high speed. The
athlete should pick a very
strong pace that they can
maintain on the Row, and
then blast through the Air
Squats, Sit-Ups, Push-Ups,
and Pull-Ups. Go as
page 121 of 430
Complete 6 total sets. Rest
as needed between sets
and try to increase weight
after each set. All cleans
must be full/squat cleans
(power cleans are not
allowed). Score is the
maximum load successfully
lifted during one set from
the 6 total sets.
wodwell.com/wod/big-clean-
complex
“BLACK AND
BLUE”
5 Rounds for Time 10
Power Cleans (135/95 lb)
10 Burpees
wodwell.com/wod/black-and-blue
“BLACK
MAMBA”
5 Rounds for Time 8
Burpee to Target Touch (30
cm)
24 Box Jumps (70/60 cm)
41 No-Squat Wall Ball
Shots (20/14 lb)
*Every 3 minutes on the
minute, perform:
50 meter Sprint with
Medicine Ball (20/14 lb)
wodwell.com/wod/black-mamba
wodwell.com/wod/bartender
“BATTLEGROUN
D 24”
AMRAP in 24 minutes 24
calorie Assault Air Bike
24 Thrusters (95/65 lb)
24 Bar-Facing Burpees
24 Knees-to-Elbows
wodwell.com/wod/battleground-
24
“BEAST MODE”
AMRAP in 25 minutes 5
Bear Complexes (135/95
lb)
10 Bar-Over Burpees
15 Toes-to-Bars
20 Push-Ups
25 calorie Assault Air Bike
One bear complex is: 1
clean, 1 front squat, 1 push
press, 1 back squat, and 1
push press.
wodwell.com/wod/beast-mode
“BEE STING”
3 Rounds for Time 30/25
calorie Row
30 Wall Ball Shots (30/20
lb)
Time Cap: 8 minutes
1971 BENCHMARK
WODS
May 14, 2020
unbroken as possible.
Warm up for at least 20
minutes prior to "Baseline"
(athlete should already be
sweating prior to the start)
to ensure that they can
reach proper intensity.
Don't hold back today.
Intended Stimulus This
WOD should feel extremely
uncomfortable and very
fast. It should sort of feel
like a mile-long sprint. By
the end of this workout,
the athlete should need
several minutes to recover
their breath and feel
normal again. Scaling
Options One variant of
this WOD substitutes the
500m Row with a 400m
Run. Times should be
comparable either way. As
needed, scale the skill
level (see: Push-Up Scaling
| Pull-Up Scaling) to
prioritize speed. However,
if the athlete can perform
the movements as
prescribed—even if done
slowly—they should go Rx.
Beginner For Time 500
Meter Row 40 Air Squats
30 Sit-Ups 20 Knee Push-
Ups 10 Ring Rows
wodwell.com/wod/baseline
page 122 of 430
“BLACKJACK
(ASSAULT)”
AMRAP in 21 minutes 21
calorie Assault Air Bike
21 Kettlebell Swings (53/35
lb)
21 AbMat Sit-Ups
wodwell.com/wod/blackjack-
assault
“BOAT RACE”
3 Rounds for Time 500
meter Row
400 meter Run
Rest 3 minutes between
rounds
Score is total time
(including rest) it takes to
complete all three rounds.
Strategy: Speed on both
the row and the run are
important, but since the
row comes first, a good
starting place for athletes
is to row right around their
2k row pace per 500
meters. If they are
comfortable running
quickly under fatigue, aim
to go a few seconds faster
than that pace. Whenever
we row in a workout, we
have to take into account
the difference a few
seconds makes in the
wodwell.com/wod/bee-sting
“BERGERON
BEEP TEST”
EMOM for as Long as
Possible 7 Thrusters (75/55
lb)
7 Pull-Ups
7 Burpees
Each minute on the minute
(EMOM), starting at the top
of the minute, complete
one round. Rest the
remainder of the minute.
Repeat and continue until
no longer able to complete
a full round in under 1
minute. Score is total
number of rounds
completed before
becoming unable to
complete a round before
the start of the next
minute. Tips and
Strategy Strategy for this
one is slow down and aim
to have each round done in
50 seconds. Don’t go all
out at the start. Be ready
to pick up the barbell as
soon as the next minute
starts. And remember to
breathe! Intended
Stimulus Creator, coach
Ben Bergeron says the
following about this
conditioning test: "This test
makes it easy to compare
1971 BENCHMARK
WODS
May 14, 2020

“BEAR grand scheme of what athletes across a spectrum

other movements are of sizes, locations, and
COMPLEX”
included. For example, regardless of skill or
5 Rounds For Load rowing at a 1:35 pace vs. a equipment...This is also an
Complete 7 Unbroken Sets 1:40 pace per 500 only incredible test of mental
of this barbell complex: results in a 5 second toughness, as it is very
1 Power Clean difference, but is quite a easy to give up on this
1 Front Squat bit more difficult in the workout mentally before
1 Push Press effort it takes to complete. your body actually reaches
1 Back Squat With the run to follow, we failure. Basically, this is a
1 Push Press want to make sure we test of 'Whatcha-got?'"
balance out these two Scaling Options Scale the
The five movements known
movements. If going 5 volume as needed to get a
as the “Bear Complex”
seconds slower on the row minimum of 10 minutes of
comprise one repetition.
means they can go 10 work. The athlete can also
Complete the complex
seconds faster on their run, scale the skill level (see:
seven times, unbroken
they will have a better Pull-Up Scaling).
(without letting go of the
overall time. Both Intermediate EMOM for
bar or resting it on the
movements are meant to as Long as Possible 5
ground) to complete one
be fast each round, Thrusters (75/55 lb) 5 Pull-
round. Complete five
especially with the rest Ups 5 Burpees Beginner
unbroken rounds,
included, but finding this EMOM for as Long as
increasing the weight and
balance will results in the Possible 3 Thrusters (75/55
resting as needed between
best possible scores for lb) 3 Ring Rows 3
each round to complete
individuals. Burpees
the workout. Score is the
max weight used for your wodwell.com/wod/boat-race wodwell.com/wod/bergeron-
fifth unbroken round. You beep-test
may not change the load
mid-round. Good Scores “BRANCA”
for the "Bear Complex" “BEX”
For Time 100 Double-
Beginner: Men 75/Women AMRAP in 35 minutes 50
Unders
55 lb Intermediate: Men Wall Ball Shots (20/14 lb)
100 Push-Ups
115/Women 85 lb 40 Box Jumps (24/20 in)
100 Thrusters (40/25 kg)
Advanced: Men 30 Toes-to-Bars
100 Sit-Ups (10/5 kg)
155/Women 105 lb Elite: 20 Deadlifts (145/115 lb)
100 Air Squats
Men 225+/Women 155+ 800 meter Run
1000 meter Row
lb Movement Standards
A CrossFit-style Bear wodwell.com/wod/bex
wodwell.com/wod/branca
Complex allows an athlete

page 123 of 430

1971 BENCHMARK
WODS
May 14, 2020
to link movements
together, such that one rep
may look like a Squat
Clean Thruster (when
you go from the squat
clean directly into the
thruster with no pause)
then a Back Squat
Thruster (when you go
from the back squat into
the thruster with no
pause). A “strict” Bear
Complex requires each
movement to be done
individually as written.
Tips and Strategy Big
jumps are for chumps!
Make conservative
increases in load from
round to round to avoid
early failure. Scaling
Options The “Bear
Complex” is a very
fatiguing CrossFit
benchmark workout. If
you’re new to these barbell
movements, it’s best to
stay with one load for the
entirety of the workout
(rather than increase
weight for each set). In
order to get the endurance
benefits from this workout,
you need to complete
unbroken sets; so pick a
load that allows you to
achieve that goal.
Intermediate Go up in
weight (conservatively) in
rounds three and five. Skip
page 124 of 430
“BREAK
UP/MAKE UP”
Two Parts (with a Partner)
Part A: "The Break Up"
EMOM for As Long As
Possible:
1st minute: 1 Push Press
(125/85 lb) + 1 Burpee
2nd minute: 2 Push
Presses (125/85 lb) + 2
Burpees
3rd minute: 3 Push Presses
(125/85 lb) + 3 Burpees
etc...
10 minute Rest
Part B: "The Make Up"
6 Rounds (alternating*) for
Time of:
5 Squat Cleans (125/85 lb)
10 Pull-Ups
200 meter Row
*One partner completes a
round while the other
performs a Max L-Sit, then
rests.
Complete part A together,
rest exactly 10 minutes,
then start Part B together.
Score each part separately.
For Part A, each minute on
the minute (EMOM) both
partners attempt the
sequence of Push Press
and Power Clean ("Death
By" style), adding one rep
“BIG MAMA
TABATA”
Four Tabatas in 16 minutes
Wall Ball Shots (20/14 lb)
Toes to Bars
Row (Calories)
Power Cleans (135/95 lb)
Each Tabata is 8 rounds of
:20 seconds of work, :10
seconds of rest. Complete
8 full rounds of each
movement prior to starting
the next (:10 seconds rest
between movements).
Score is total reps but also
count reps for each
movement.
wodwell.com/wod/big-mama-
tabata
“BLACK
FRIDAY”
For Time (with a Partner)
200 Box Jump Overs (24/20
in)
150 Wall Balls (20/14 lb)
100 Ground-to-Overheads
(100/70 lb)
75 Bar Over Burpees
50 Pull-Ups
Partition the work above
any way
Buy-In/Cash-Out: 25-foot
Handstand Walk (each)
1971 BENCHMARK
WODS
May 14, 2020
the load increase in rounds
two and four. Beginner
Choose a light load and
stick with that weight
through all five rounds.
wodwell.com/wod/bear-complex
“BEAST MODE
24”
For Time (with a Partner)
50 Walking Lunges
40 Pull-Ups
100 Box Jumps (20 in)
40 Double-Unders
50 Ring Dips
40 Knees-to-Elbows
60 Kettlebell Swings (2/1.5
pood)
60 Sit-Ups
40 Dumbbell Hang Squat
Cleans (35/25 lb)
50 Back Extensions
60 Wall Ball Shots (20/14
lb)
6 Rope Climbs (15 ft)
One partner works while
the other rests. Box jump
height is the same for men
and women.
wodwell.com/wod/beast-mode-24
“BELL
BASTARD”
Three AMRAPs in 42
page 125 of 430
per movement per
minute...until one partner
is unable to complete a
round. Score is the lower of
the two partners' number
of rounds and reps
completed. For Part B,
partners alternate rounds
(eg. one does a round
while other attempts a
max duration L-sit then
rest). Resting partner will
have one attempt to max
L-sit (for time) at any point
during their rest period. L-
sit must be done by
placing both hands on 45-
lb bumper plates and
lifting both feet off the
floor with straight legs.
Cumulative l-sit time (for
both partners - all six
rounds) is deducted from
the overall time of Part B
to determine score.
wodwell.com/wod/break-up-
make-up
“BROCK”
For Time 100 calorie Row
100 calorie Ski Erg
100 calorie Assault Air Bike
Every 2 minutes, perform:
7 Burpees
Perform the 7 burpees at
the two-minute mark, and
With a running clock,
partners start with a 25-
foot Handstand Walk each.
Then complete the 575
cumulative repetitions of
Box Jump Overs, Wall Balls,
Ground-to-Overheads, Bar
Over Burpees, and Pull-Ups
in any order, partitioned
between partners as
needed. Partners do not
have to do equal numbers
of repetitions (except for
the handstand walk).
Ground-to-Overheads may
be any type of Snatch or
Clean-and-Jerk. Once the
575 repetitions are
completed, the workout
ends with another 25-foot
Handstand Walk per
partner. Score is the time
on the clock when the last
partner completes their
last Handstand Walk.
Scaling Options:
Intermediate For Time
(with a Partner) 150 Box
Jump Overs (24/20 in) 100
Wallballs (20/14 lb) 75
Ground-to-Overheads
(100/70 lb) 50 Bar Over
Burpees 25 Pull-Ups Buy-
In/Cash-Out: 50-foot
Wheelbarrow Walk
(each) Beginner For Time
(with a Partner) 150 Box
Step-Ups (24/20 in) 100
Wallballs (20/14 lb) 75
Ground-to-Overheads
1971 BENCHMARK
WODS
May 14, 2020
minutes AMRAP from 0:00-
6:00:
3 Kettlebell High Swings
(16/12 kg) (right)
3 Squat Frontal Raise
(16/12 kg)
3 Kettlebell High Swings
(16/12 kg) (left)
Then, AMRAP from 6:00-
36:00:
1-2-3-4 reps of:
Double Kettlebell Hang
Cleans (2 x 16/12 kg)
Front Squats
Full Snatches
(Broken set penalty: 10
Crush-Grip Push-Ups)
Then, AMRAP from 36:00-
42:00:
Push-Ups
No rest between AMRAPs.
In the second AMRAP, if
athlete breaks during the
set of 1-2-3-4, penalty is 10
crush-grip push-ups (palms
on a single kettlebell).
wodwell.com/wod/bell-bastard
“BERGERON
OPEN TEST”
AMRAP in 20 minutes 50
Wall Ball Shots (20/14 lb)
50 Double-Unders
40 Box Jumps
40 Toes-to-Bars
page 126 of 430
every two minutes after
that (but not at the start of
the workout).
wodwell.com/wod/brock
“BRUSSELS,
NEVER FORGET”
For Time (with a Partner) 1
minute of Silence
Then, 3 Rounds of:
22 Kettlebell Box Step-Ups
(2 x 20/12 kg)
16 Strict Pull-Ups
32 Thrusters (50/35 kg)
Then,
340 Burpees
wodwell.com/wod/brussels-
never-forget
“BSU”
3 Rounds for Time 7
Thrusters (165/110 lb)
15 Muscle-Ups
10 Power Snatches
(165/110 lb)
wodwell.com/wod/bsu
“C-NOTE”
For Time 100 Single-
Unders
100 Pull-Ups
(75/55 lb) 50 Burpees 25
Ring Rows Buy-In/Cash-
Out: 25-foot
Wheelbarrow Walk
(each) Individual For Time
100 Box Jump Overs (24/20
in) 75 Wall Balls (20/14 lb)
50 Ground-to-Overheads
(100/70 lb) 35 Bar Over
Burpees 25 Pull-Ups
Partition the work above
any way Buy-In/Cash-Out:
25-foot Handstand Walk
wodwell.com/wod/black-friday
“BLACKBIRD”
8 Rounds for Time 6 Clean-
and-Jerks (155/105 lb)
6 Handstand Push-Ups
26 Double-Unders
13 Box Jumps (24/20 in)
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 8 rounds.
Score is the time on the
clock when the last round
of Box Jumps is completed.
wodwell.com/wod/blackbird
“BLAKE
DREMANN”
For Time 1000 meter Row
50 Push-Ups
1971 BENCHMARK
WODS
May 14, 2020

30 Chest-to-Bar Pull-Ups 100 Lunges 30 Bodyweight Deadlifts

30 Burpees 100 Push-Ups 40 Push-Ups
20 Power Cleans (145/100 100 calorie Row 20 Bodyweight Deadlifts
lb) 100 Sit-Ups 30 Push-Ups
20 Jerks (145/100 lb) 100 Air Squats 10 Bodyweight Deadlifts
10 Power Snatches 100 calorie Assault Air Bike 1000 meter Row
(145/100 lb)
10 Muscle-Ups wodwell.com/wod/c-note wodwell.com/wod/blake-dremann

wodwell.com/wod/bergeron-
open-test
“BIG BANG”
For Time 50 Power Cleans
(225/155 lb)
Complete all fifty
repetitions as quickly as
possible. Power cleans
only. Full/squat cleans are
not allowed.
wodwell.com/wod/big-bang
“BIG OL’
CHIPPER”
For Time 120 Chest-to-Bar
Pull-Ups
100 Wall Ball Shots (30/20
lb)
80 Box Jump Overs (24/20
in)
60 Deadlift (185/135 lb)
40 Pistols
20 calorie Assault Bike
wodwell.com/wod/big-ol-chipper
“CALVARIO”
Three AMRAPs in 24
minutes AMRAP in 6
minutes:
5 Sumo Deadlift High-Pulls
(60/40 kg)
10 Hang Squat Cleans
(60/40 kg)
15 Push Presses (60/40 kg)
Rest 3 minutes
Then, AMRAP in 6 minutes:
50 Double-Unders
100 meter Shuttle Sprint
250 meter Row
Rest 3 minutes
Then, AMRAP in 6 Minutes:
15 Pull-Ups
30 Box Jump-Overs (60/50
cm)
45 Air Squats
Complete all three AMRAPs
including rest between
each with a running clock.
Score is the total number
of points for all three parts.
“BOTTLE
ROCKET”
For Time 25 Burpees
25 Power Cleans (135/95
lb)
25 Burpees
7 Wall Ball Shots (20/14 lb)
at the top of each minute
Workout starts with
burpees. At the top of each
minute (starting at the 1-
minute mark) perform 7
wall ball shots, then
continue the workout
where you left off.
wodwell.com/wod/bottle-rocket
“BRANDON’S
BAD DAY”
3 Rounds for Time 15
Overhead Squats (95/65
lb)
15 L-Pull-Ups
15 Split Jerks (95/65 lb)
15 Knees-to-Elbows

page 127 of 430

1971 BENCHMARK
WODS
May 14, 2020
“BLACK HOLE”
For Time 60-50-40-30-20
calories of:
Row
Bike
Ski
Rest the same time you
finished one set.
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
accomplish 60 calorie Row,
60 calorie Bike, and 60
calorie Ski. You will rest the
same time it took you to
complete the preceding
round of calories. If it takes
2:30 to row 60 calories,
then you will rest 2:30
before starting the calorie
round of 50. Score is the
time on the clock when the
last round of Ski is
completed.
wodwell.com/wod/black-hole
“BLACKJACK”
For Time 20 Push-Ups, 1
Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
...continue this pattern
until...
2 Push-Ups, 19 Sit-Ups
page 128 of 430
For the first and third 15 Squat Hang Cleans
AMRAPs, assign one point (95/65 lb)
per rep. For the second 15 Back Extensions (25/10
AMRAP, assign one point lb plate)
for every 10 reps (eg: 50
DU = 5; 100 Shuttle Sprint wodwell.com/wod/brandons-bad-
= 10; 250 meter Rowing = day
25).
wodwell.com/wod/calvario “BRENNAN”
For Time (with a Partner)
1,000 meter Row
“CAPTAIN TOM” 40 Overhead Squats (95/65
For Time 10 Rounds of: lb)
30 Lunges 50 Chest-to-Bar Pull-Ups
4 Devil Presses (2x50/35 750 meter Row
lb) 30 Squat Snatches (95/65
19 Air Squats lb)
20 Double-Unders 30 Chest-to-Bar Pull-Ups
500 meter Row
Directly into: 20 Overhead Squats (95/65
100 Burpees lb)
20 Chest-to-Bar Pull-Ups
With a running clock, as 250 meter Row
fast as possible perform 10 Squat Snatches
the prescribed work in the 10 Chest-to-Bar Pull-Ups
order written. Athlete must
complete 10 rounds of 30 wodwell.com/wod/brennan
Lunges, 4 Devils Presses,
19 Air Squats, and 20
Double-Unders. To “BROKEN
complete the workout, ARROW”
perform the 100 Burpees For Time 150 Air Squats
as a buy-out. Score is the 100 Push-Ups
time on the clock when the 50 Strict Pull-Ups
100th Burpee is 10 mile Bike
completed. 3 mile Run
1,000 Double-Unders
wodwell.com/wod/captain-tom
150 Air Squats
100 Push-Ups
1971 BENCHMARK
WODS
May 14, 2020
1 Push-Up, 20 Sit-Ups
Each round totals 21 reps
(push-ups descending from
20, sit-ups ascending from
1) for a total of 420 reps in
the workout. Score is the
time on the clock when the
last set of sit-ups is
completed.
wodwell.com/wod/blackjack
“BLOOD
THIRSTY”
5 Rounds for Time: 600
meter Run
40 Russian Kettlebell
Swings (2/1.5 pood)
20 Air Squats
wodwell.com/wod/blood-thirsty
“BRADLEY
LOWERY”
6 Rounds For Time 7
Burpees Over Bar
7 Reverse Lunges (60/40
kg)
17 calorie Assault Bike
7 Dumbbell Snatches
(22.5/15 kg)
7 Forward Lunges (60/40
kg)
17 Back Extensions
7 x 20 meter Yoke Walks
(60/40 kg)
page 129 of 430
“CARLA D”
6 Rounds for Time 28 Wall
Ball Shots (20/14 lb)
19 Deadlifts (225/185 lb)
61 Double-Unders
wodwell.com/wod/carla-d
“CARSON”
For Time 87 ft Sled Pull
(245/185 lb)
12 Burpees
29 Wall Ball Shots (20/14
lb)
12 Overhead Squats (95/65
lb)
29 Box Jumps
12 Pull-Ups
29 calorie Row
87 ft Sled Pull (245/185 lb)
wodwell.com/wod/carson
“CHAD”
For Time 1,000 Box Step-
Ups (20 in)
Wear a Ruck Pack (45/35
lb)
Complete 1,000 box step
ups for time. Use a 20 inch
box and wear a ruck pack
that weighs 45 lbs for men,
and 35 lbs for women. A
ruck is a weighted
backpack to simulate the
50 Strict Pull-Ups
Wear a Weight Vest (20/14
lb) during the first 300 reps
(initial air squats, push-
ups, and pull-ups)
For the air squats, push-
ups, and pull-ups, no
partitioning is allowed.
Scaling Established
110/70/40 (bodyweight
reps squat/push-up/pull-
up) 8/2/500
(bike/run/double unders)
110/70/40 (bodyweight
reps squat/push-up/pull-
up) Recruit 75/50/25
(bodyweight reps
squat/push-up/pull-up)
5/1/200 (bike/run/double
unders) 75/50/25
(bodyweight reps
squat/push-up/pull-up)
wodwell.com/wod/broken-arrow
“BRUTE FORCE
MILE”
For Time 50 Bag Facing
Burpees (70/50 lb)
400 meter Burden Run
(70/50 lb)
Then, 10 rounds of:
3 Push-Up Bag Drags
(70/50 lb)
4 Sumo Deadlift High-Pulls
(70/50 lb)
1971 BENCHMARK
WODS
May 14, 2020
Cash-In: 2017 meter Row gear carried during a
hiking expedition. Score is
wodwell.com/wod/bradley-lowery the time it takes to
complete all 1,000
repetitions. Tips and
“BRAVE LIKE Strategy When you go
GABE” into this workout, know
For Time 19 Clusters that your pace will be slow.
(135/85 lb) You'll break a lot, but long
1,000 meter run rests will result in feeling
86 Burpees like the clock is moving
1,000 meter run backwards instead of
32 Thrusters (95/65 lb) forwards. Commit to short
1,000 meter run breaks (10-15 seconds)
and then get back on the
A cluster is a squat clean box. Intended Stimulus
plus a thruster (demo). This memorial WOD should
feel like one of the most
wodwell.com/wod/brave-like- mentally challenging
gabe workouts you'll ever do.
You'll want to quit at least
a few times. But when you
“BRIAN TRIPP” make it to the finish line,
AMRAP in 23 minutes 3 you'll feel both exhausted
Pull-Ups (physically and mentally)
7 Wall Ball Shots (20/14 lb) and extremely
19 Sit-Ups accomplished. And if you
68 Double-Unders keep Chad Michael
Wilkinson in your mind
wodwell.com/wod/brian-tripp during all 1,000 reps, you'll
also feel like you've
properly honored a fellow
“BROOMSTICK human being. Scaling
MILE” Options This workout is
meant to be grueling and
For Time 25 Back Squats
long—an hour or more for
25 Front Squats
most athletes. Single-
25 Overhead Squats
modality workouts, ones
400 meter Run
where there is only one
25 Shoulder Presses
movement, (like "Randy,"
page 130 of 430
5 Front Squats (70/50 lb)
800 meter Burden Run
(70/50 lb)
Then, 1-2-3-4-5-6-7-8-9-10
reps of:
Bear Complexes (70/50 lb)
Brute Force Burpees
400 meter Burden Run
(70/50 lb)
50 Lateral Burpees
Use one sandbag
throughout. Each "bear
complex" (with a sandbag)
for this workout consists
of: 1 squat clean , 1
shoulder-to-overhead, 1
back squat, and 1
shoulder-to-overhead. A
"brute force burpee"
involves a burpee onto a
sandbag and then raising
the sandbag from the
ground to overhead in a
single movement. See:
brute force burpee demo.
A "push-up bag drag"
involves a push-up next to
your sandbag and at the
top of the push-up,
grabbing and pulling the
sandbag from one side of
your body to the other
side. See: push-up bag
drag demo. Scaling
Options Option 1: 25
Bag Facing Burpees 400
1971 BENCHMARK
WODS
May 14, 2020

25 Push Presses
25 Push Jerks
400 meter Run
50 Hang Cleans
400 meter Run
50 Snatches
400 meter Run
Perform all movements
except the run with a PVC
pipe (or broomstick).
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Use a PVC
pipe (or broomstick)
throughout the workout.
Score is the time on the
clock when the last set of
400 meter Run is
completed.
wodwell.com/wod/broomstick-
mile
“BRUTUS”
For Time 1-2-3-4-5-6-7-8-9-
10 reps of:
Hang Power Cleans (40%
BW)
Overhead Squats (40%
BW)
Ring Dips
Then, 800 meter Run
Then, 10-9-8-7-6-5-4-3-2-1
reps of:
"30 Muscle-Ups," and "Run
3k") are tough—there's
only one movement, and
therefore, nowhere to hide.
Beginners should
significantly scale the
volume and/or the load to
stay safe. The prescribed
version of this workout
should only be tackled by
well-seasoned athletes.
Intermediate For Time
500 Box Step-Ups (20 in)
Wear a Ruck Pack (25/15
lb) Beginner For Time
200 Box Step-Ups (20 in)
No Weighted Ruck
wodwell.com/wod/chad-wilkinson
“CHARLOTTE”
21-15-9 Reps, For Time
Overhead Squats (95/65
lb)
Sumo Deadlift High Pull
(95/65 lb)
wodwell.com/wod/charlotte
“CHINO”
For Time 800 meter Run
30 Toes-to-Bars
600 meter Run
20 Toes-to-Bars
20 Wall Ball Shots (20/14
lb)
400 meter Run
10 Toes-to-Bars
meter Burden Run Then, 5
rounds of: 3 Push-Ups
Bag Drags 4 Sumo Deadlift
High-Pulls 5 Front Squats
800 meter Burden Run
Then, 1-2-3-4-5-6-7-8-9-10
reps of: Bear Complexes
Brute Force Burpees 400
meter Burden Run 25
Lateral Burpees You
choose the weight. Option
2: 15 Bag Facing
Burpees 400 meter
Burden Run Then, 3
rounds of: 3 Push-Ups
Bag Drags 4 Sumo Deadlift
High-Pulls 5 Front Squats
800 meter Burden Run
Then, 1-2-3-4-5 reps of:
Bear Complexes Brute
Force Burpees 400 meter
Burden Run 15 Lateral
Burpees You choose the
weight. Kids' Option: 10
Bag Facing Burpees 400
meter Burden Run 10
Push-Ups Bag Drags 10
Sumo Deadlift High-Pulls
10 Front Squats 800 meter
Burden Run Then, 1-2-3-
4-5 reps of: Bear
Complexes Brute Force
Burpees 400 meter Burden
Run 10 Lateral Burpees
Scale burden run distance
as needed. You choose the
weight.
wodwell.com/wod/brute-force-
mile

page 131 of 430

1971 BENCHMARK
WODS
May 14, 2020
Hang Power Cleans (40%
BW)
Overhead Squats (40%
BW)
Ring Dips
Working weight for the
barbell movements is 40%
of the athlete's
bodyweight.
wodwell.com/wod/brutus
“BURPTACULAR
” “CHRISTINA”
10-9-8-7-6-5-4-3-2-1 Reps
For Time Burpees
Kettlebell Thrusters (32/20
kg)
Burpees
Kettlebell Sumo Deadlift
High-Pulls (32/20 kg)
Burpees
Kettlebell Swings (32/20
kg)
Use one kettlebell. For the
Thrusters hold the
kettlebell in a goblet
position and finish with the
kettlebell and both arms
overhead. Recommended
time cap: 30 minutes
wodwell.com/wod/burptacular
page 132 of 430
10 Wall Ball Shots (20/14
lb)
200 meter Run
50 Bar Muscle-Ups
Each time you drop from
the Pull-Up Bar, perform a
Burpee penalty. Add 1 rep
for each drop. Ex: 1st drop
= 1 Burpee, 2nd drop = 2
Burpees, etc.
wodwell.com/wod/chino
AMRAP in 20 minutes 9
Pull-Ups
9 Squat Cleans (95/65 lb)
9 Kettlebell Swings (1.5/1
pood)
9 Toes-to-Bar
9 Push Presses (95/65 lb)
9 Burpees
wodwell.com/wod/christina
“CINDY FULL OF
GRACE”
3 Cycles, For Time: 3
Rounds of "Cindy"
10 Clean-and-Jerks (135/95
lb)
1 round of "Cindy" is 5 pull-
ups, 10 push-ups, 15
squats. Complete 3 rounds,
then do the 10 clean-and-
“BUBBA”
AMRAP in 20 minutes 6
Dumbbell Man Makers
(2x55/35 lb)
7 Box Step Ups (2x55/35
lb)
Wear a Weight Vest (20/14
lb)
Use one pair of dumbbells
throughout. Perform all
movements while holding
both dumbbells. One man
maker consists of a
dumbbell push-up, two
renegade rows (one per
arm), and a squat clean
thruster.
wodwell.com/wod/bubba
“CAITLIN”
For Time 2000 meter Row
120 Calorie Schwinn Air
Bike
1 mile Run
As written, the meters and
calories are the same for
men and women. If these
numbers are large for
some athletes, work with
them to find distances that
allow them to complete
this workout in 35 minutes
or less. If unable to
Schwinn Bike, complete a
1971 BENCHMARK
WODS
May 14, 2020
“CALABASAS 9”
For Time Buy-In: 24 second
Silence
Then, perform:
41 Ring Rows
13 Hand Release Push-Ups
56 Air Squats
46 Sit-Ups
13 Box Jumps (24/20 in)
38 Burpees
50 Sit-Ups
45 Wall Ball Shots (20/14
lb)
13 Strict Pull-Ups
Cash-Out: 800 meter Run
Movements may be
completed in any order,
but they may not be
partitioned -- you must
complete all repetitions for
a movement before
moving on to the next.
Scaling Sub TRX rows or
inverted rows for the ring
rows. Sub step-ups (total
reps) for the box jumps.
Pull-ups should be done
with resistance or assisted
if needed.
wodwell.com/wod/calabasas-9
“CAPTAIN
MUSTACHE”
3 Rounds for Time 9
page 133 of 430
jerks. Perform that whole
"cycle" three times.
wodwell.com/wod/cindy-full-
grace
“CLC”
For Time 8 Rounds of:
8 calorie Assault Bike
8 Double Kettlebell Clean-
and-Jerks (2 x 16/12kg)
Then, 8 Rounds of:
8 calorie Assault Bike
8 Single-Arm Kettlebell
Clean-and-Jerks (24/16 kg)
wodwell.com/wod/clc
“CONSTANT
VARIANCE”
For Time 1 Round of:
15 Wall Ball Shots (20/14
lb, 10/9 ft)
154 Kettlebell Swings
(55/35 lb)
15 Box Jump Step Downs
(24/20 in)
15 Hang Power Snatches
(75/55 lb)
15 Burpees
60 Double-Unders
Then, 2 Rounds of:
15 Hang Power Snatches
(75/55 lb)
15 Burpees
60 Double-Unders
90 Calorie Assault Bike. If
unable to run, the following
workouts are options:
Option A: 2000 Meter Row
120 Calorie Schwinn Bike
1000 Meter Row 60 Calorie
Schwinn Bike Option B:
2000 Meter Row 120
Calorie Schwinn Bike 2000
Meter Row
wodwell.com/wod/caitlin
“CAPT. GINA
DIXON”
4 Rounds for Time 100 foot
Plate Overhead Walking
Lunges (45/35 lb)
30 Box Jumps (24/20 in)
20 Wall Ball Shots (20/14
lb)
10 Handstand Push-Ups
wodwell.com/wod/capt-gina-
dixon
“CARDIO
COMPLEX”
For Time Round 1:
1000 meter Row
1 mile Assault Air Bike
200 Single-Unders
Round 2:
750 meter Row
0.8 mile Assault Air Bike
150 Single-Unders
1971 BENCHMARK
WODS
May 14, 2020
Deadlifts (185/125 lb)
12 Burpees
15 Box Jumps (24/20 in)
200 meter Run
Buy-In: 50 Double Unders
Buy-Out: 1 Rope Climb (15
ft)
After the clock starts,
athlete must perform 50
double-unders before
moving on to the 3-rounds
of burpees, box jumps and
run. After the 3 rounds are
complete, athlete moves
directly to the rope climb.
The clock stops when the
athlete touches the 15 foot
mark on the rope.
wodwell.com/wod/captain-
mustache
“CARLA”
5 Rounds for Time (in a
Team of 4) 400 meter Run
(together)
30 Dumbbell Deadlifts
(2x50/35 lb) (each)
30 Sit-Ups (each)
This workout requires four
team members to perform
the prescribed work
together. If performing the
workout with gym
equipment, use barbells
and other available
page 134 of 430
15 Box Jump Step Downs
(24/20 in)
15 Kettlebell Swings (55/35
lb)
15 Wall Ball Shots (24/14
lb)
Then, 1 Round of:
60 Double-Unders
15 Wall Ball Shots (20/14
lb)
15 Hang Power Snatches
(75/55 lb)
15 Burpees
15 Box Jump Step Downs
(24/20 in)
15 Kettlebell Swings (55/35
lb)
Finally, 1 Round of:
15 Box Jump Step Downs
(24/20 in)
60 Double-Unders
15 Kettlebell Swings (55/35
lb)
15 Hang Power Snatches
(75/55 lb)
15 Wall Ball Shots (20/14
lb)
15 Burpees
Rest 5 minutes after each
round
wodwell.com/wod/constant-
variance
“CORY”
For Time (with a Partner)
Round 3:
500 meter Row
0.6 mile Assault Air Bike
100 Single-Unders
Round 4:
250 meter Row
0.4 mile Assault Air Bike
50 Single-Unders
wodwell.com/wod/cardio-
complex
“CAROL
SWANSON”
For Time (in a Team of 3)
100 Wall Ball Shots (20/14
lb)
100 Pull-Ups
100 Sit-Ups
200 Air Squats
100 Push-Ups
100 calorie Air Bike
100 Kettlebell Swings
(53/35 lb)
One partner works at a
time. Partition the work
among partners as needed.
wodwell.com/wod/carol-swanson
“CASSIO”
For Time 800 meter Run
40 meter Walking Lunges
Then, 6 Rounds of:
20 Burpees
1971 BENCHMARK
WODS
May 14, 2020
equipment. But this
workout was designed for
military units, so it was
originally intended to be
done with two .50-cal
ammo cans (50 pounds
each) per soldier. But you
can use kettlebells,
dumbbells, or any weights
available at your gym as
substitutes. Team will start
at the same time from the
same location.
Individuals will run 400m,
returning to the start point.
Upon completion of the
run, each will conduct 30
deadlifts with the .50-cal
ammo cans; once the 30
deadlifts are complete,
they will execute 30 full-
range sit-ups. All partners
may work at the same
time. The first round will
end after all team
members complete their
30 sit-ups. Rounds 2, 3, 4,
and 5 are executed in the
exact same order. Each
exercise must be
completed before moving
on the next one—i.e., you
must finish all 30 deadlifts
before starting the 30 sit-
ups. However, each
exercise may be broken up
into sets as desired.
Spotting will be permitted
only during the sit-ups.
However, only a team
page 135 of 430
Buy-In: 3,650 meter Air
Bike
Then, 10 Rounds of:
1 Power Clean (175/125 lb)
7 Ring Push-Ups
20 Deadlifts (175/125 lb)
10 Toes-to-Bars
Buy-Out: 27 Synchronized
Partner Burpees
Divide work between
partners as needed except
for burpees.
wodwell.com/wod/cory
“CRASH AND
BURN”
For Time 10-9-8-7-6-5-4-3-
2-1 Reps of each:
Deadlifts (300/200 lb)
Power Cleans (150/95 lb)
Bench Presses (200/135 lb)
Pull-Ups
Calorie Assault Air Bike
wodwell.com/wod/crash-and-burn
“CROSSFIT
TOTAL II”
Sum of the Best of Each
Lift Clean
Bench Press
Overhead Squat
20 Box Jumps (24/20 in)
20 Push Jerks (40/25 kg)
20 Wall Ball Shots (20/14
lb)
20 Kettlebell Swings (24/16
kg)
Finally, perform:
400 meter Run
wodwell.com/wod/cassio
“CHAD (2006)”
For Time (in a Team of 4)
400 meter Weighted
Walk/Run (190 lb)
(together)
25 Deadlifts (100 lb) (each)
400 meter Weighted
Walk/Run (190 lb)
(together)
25 Thrusters (45 lb) (each)
400 meter Weighted
Walk/Run (190 lb)
(together)
25 Sandbag Front Squats
(50 lb) (each)
400 meter Weighted
Walk/Run (190 lb)
(together)
25 Push Presses (45 lb)
(each)
400 meter Weighted
Walk/Run (190 lb)
(together)
This workout requires four
team members to perform
the prescribed work
1971 BENCHMARK
WODS
May 14, 2020
member who is also in the
sit-up phase of the workout
may provide assistance. As
soon as the spotter
completes his 30th sit-up
and transitions to the run,
or when he is returning
from the run and starting
the deadlifts, he is not
permitted to provide
assistance.
wodwell.com/wod/carla
“CARRIER”
For Time (with a Partner)
2,016 meter Row / Plank
Hold
66 Dumbbell Snatches
(45/30 lb)
65 Toes-to-Bars
55 Goblet Squats (32/24 lb)
53 Burpees
37 Thrusters (115/85 lb)
21 Chest-to-Bar Pull-Ups
37 Thrusters (115/85 lb)
53 Burpees
55 Goblet Squats (32/24 lb)
65 Toes-to-Bars
66 Dumbbell Snatches
(45/30 lb)
2,016 meter Row / Plank
Hold
Split the repetitions as
needed between partners.
One partner works at a
time, except during the
row. While Partner A is
page 136 of 430
Score is the total of max
effort on all three lifts.
Athlete gets 3 attempts at
each lift. Weight must
increase after each
successful attempt at each
movement. Weight may
not be decreased after first
attempt. A failed rep
counts as an attempt.
Clean is from the ground,
power or full/squat.
wodwell.com/wod/crossfit-total-ii
“D-DAY
REMEMBRANCE
WOD”
For Time 1944 meter Row
Then, 6 Rounds of:
30 Burpees
30 Sit-Ups
30 Double-Unders
30 Walking Lunges
Time Cap: 50 minutes
wodwell.com/wod/d-day-
remembrance-wod
“DANGER
ZONE”
AMRAP in 20 minutes 15
calorie Assault Air Bike
10 Front Squats (135/95 lb)
5 Dumbbell Man Makers
together. If performing the
workout with gym
equipment, use barbells
and other available
equipment. But this
workout was was designed
for military units, so it was
originally intended to be
done with stretcher, a
water jerry filled with water
(45 lbs.), two .50-cal ammo
cans filled with sand (50
lbs. each), a sandbag (50
lbs.), and a rock (45 lbs.).
As originally written, the
team will load the
sandbag, water jerry, rock,
and one .50-cal ammo can
onto the stretcher (total
weight 190 lb) and
run/walk 400m carrying
the stretcher (if using gym
equipment, load a single
barbell with 190 lb). When
they return to the start
point, each member of the
team will secure a piece of
equipment and do the next
specific exercise for 25
reps. The exercises are:
deadlift, the two .50-cal
ammo cans (one in each
hand) for 25 reps, perform
thrusters with the rock for
25 reps, front squat with
the sandbag for 25 reps,
and push press the water
jerry for 25 reps. Once
each member of the team
has completed the 25 reps,
1971 BENCHMARK
WODS
May 14, 2020
doing the row, Partner B
must be doing a plank hold
- switch as needed.
wodwell.com/wod/carrier
“CEES HAAK”
2 Rounds for Time (with a
Partner) 12 Burpee Wall
Ball Shots (20/14 lb)
8 Clean-and-Jerk
Complexes* (60/35 kg)
1,969 meter Row
1 minute Handstand Hold
(cumulative)
6 Body Basters**
2,016 Single-Unders
*One "Clean-and-Jerk
Complex" is: 1 Deadlift, 1
Power Clean, 1 Front
Squat, and 1 Shoulder-to-
Overhead
**One "Body Blaster" is: a
Burpee into a Pull-Up into a
Knees-to-Elbows
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 2 rounds
with a partner. Only one
athlete works at a time.
Advanced Option: 672
Double-Unders instead of
2,016 Single-Unders
Score is the time on the
clock when the last round
page 137 of 430
(2x35/20 lb)
One man maker consists of
a dumbbell push-up, two
renegade rows (one per
arm), and a squat clean
thruster.
wodwell.com/wod/danger-zone
“DEAD LEG”
AMRAP in 20 minutes 15
calorie Assault Air Bike
10 Thrusters (95/65 lb)
5 Box Jumps (30/24 in)
wodwell.com/wod/dead-leg
“DEATH
BY…ANYTHING”
EMOM For as Long as
Possible 1 Rep in the first
minute
2 Rep in the second minute
3 Rep in the third minute
etc.
Choose any single
movement (pull-ups,
thrusters, burpees, cleans,
snatches, rope climbs,
etc.). Then, each minute on
the minute (EMOM),
starting at the top of the
minute, with 1 repetition in
minute 1, complete one
more repetition per minute
each subsequent minute (2
they load the equipment
back on the stretcher and
complete another 400m
run/walk. When they return
to the start position again,
each member will conduct
25 reps of another exercise
with a different piece of
equipment. This rotation
will carry on until each
member of the team has
done all four exercises.
Upon completion, each
team member will have
done 25 reps of deadlifts,
thrusters, push presses,
and front squats and run a
total of 2km.
wodwell.com/wod/chad
“CHAU PIERNAS
(GOODBYE
LEGS)”
For Time 800 meter Run
10 Back Squats (50/40 kg)
6 Handstand Push-Ups
20 Back Squats (50/40 kg)
6 Handstand Push-Ups
30 Back Squats (50/40 kg)
6 Handstand Push-Ups
40 Back Squats (50/40 kg)
6 Handstand Push-Ups
50 Box Jumps (60/50 cm)
40 Back Squats (50/40 kg)
6 Handstand Push-Ups
30 Back Squats (50/40 kg)
6 Handstand Push-Ups
1971 BENCHMARK
WODS
May 14, 2020
of Single-Unders are
completed.
wodwell.com/wod/cees-haak
“CHAMPION”
2 Rounds for Time 25
Handstand Push-Ups
20 Deadlifts (135/95 lb)
15 Overhead Squats
(135/95 lb)
10 Burpee Box Jump Overs
(24/20 in)
800 meter Run
Time Cap: 30 minutes
wodwell.com/wod/champion
“CHERU”
8 Rounds for Time 600
meter Run
19 Jerrycan Squats (44/26
lb)
25 Sit-Ups
25 Jerrycan Swings
Jerrycans completely full
are comparable to a 44 lb
kettlebell, half-full are
comparable to a 26 lb
kettlebell. Therefore,
kettlebells can be
substituted for jerrycans.
Scaling The volume of
work can be reduced by
performing this as a
partner workout. Partner A
page 138 of 430
reps from 1:00-2:00, 3 reps
from 2:00-3:00, etc.).
Continue until you can no
longer complete the
number of reps prescribed
in under a minute. Score is
the number of full rounds
completed plus number of
reps completed in the last
round.
wodwell.com/wod/death-by-
anything
“DECK OF
DEATH”
Complete the Deck For
Time Draw cards from a
standard 52-card deck plus
2 Jokers. Each card drawn
determines which exercise
to do and the number of
reps.
Suit determines the
exercise:
Hearts = Push-Ups
Diamonds = Sit-Ups
Clubs = Air Squats
Spades = Box jumps
(24/20 in)
Card value determines the
number of reps (face cards
= 10, Aces = 11).
Jokers = 15 Burpees
Before the clock starts pick
20 Back Squats (50/40 kg)
6 Handstand Push-Ups
10 Back Squats (50/40 kg)
800 meter Run
wodwell.com/wod/chau-piernas-
goodbye-legs
“CHIPPER”
For Time (with a Partner)
30 Pull-Ups
50 Wall Ball Shots
50 Sit-Ups
100 Kettlebell Swings
Perform every two
minutes:
10 Burpees
Each partner does not
have to complete the same
number of reps; break up
the reps any way you
want. (So, you could do 15
pull-ups, 25 wall balls, 25
sit-ups, and 100 kettlebell
swings—or one of you
could do more pull-ups
while the other has to do
more sit-ups.) You may
work at the same time.
Every 2 minutes, on the
minute, stop and complete
10 burpees total. Score is
the time on the clock when
the last rep of kettlebell
swings is completed.
wodwell.com/wod/chipper
1971 BENCHMARK
WODS
May 14, 2020
will run, while partner B
completes the squats, sit-
ups, and swings. When
both partners are done
with their section, partners
switch. Each person will
end up doing 4 Runs and 4
rounds of the Squats, Sit-
Ups, and Swings.
wodwell.com/wod/cheru
“CHOPPER PC
2056”
For Time 20 calorie
Bike/Row/Erg
56 Deadlifts (225/155 lb)
20 calorie Bike/Row/Erg
56 Wall Ball Shots (20/14
lb)
20 calorie Bike/Row/Erg
56 Pull-Ups
20 calorie Bike/Row/Erg
56 Toes-to-Bars
Perform 5 Burpees at the
top of each minute
With a running clock,
perform the workout as
written. At 1:00 stop and
perform 5 Burpees before
continuing the workout
when you left off. Stop
again at 2:00 and at the
top of each subsequent
minute until the workout is
completed. Score is the
time on the clock when the
page 139 of 430
the first card from the deck
to determine what exercise
to do and how many reps.
Card value = number of
reps (face cards = 10, Aces
= 11). Don't have a deck of
cards handy? Check out
the 'Deck of Cards' app
(iOS)'. Score is the time it
takes to complete the work
dictated by all 54 cards.
Tips and Strategy To
minimize transition times
and keep moving you may
pick all cards in advance to
determine the whole
workout or have someone
else choose the cards one-
at-a-time before you're
ready for the next
movement. Alternative
Versions The movements
above are one example but
any five movements (and
any equipment - or no
equipment) may be used.
To design your own version
of the workout, select five
movements that
correspond to each of the
four suits (Clubs,
Diamonds, Hearts, Spades)
plus Jokers in a standard
52-card deck of playing
cards. Jokers are typically a
longer movement or
higher-rep movement.
wodwell.com/wod/deck-of-death
“CHRISTINE”
3 Rounds for Time 500
meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20 in)
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 3 rounds.
Score is the time on the
clock when the last round
of Box Jumps is completed.
Good Score for
"Christine" - Beginner:
15-20 minutes -
Intermediate: 12-14
minutes - Advanced: 9-11
minutes - Elite: <8
minutes Tips and
Strategy This is a
hamstring-intensive WOD,
so be sure to prime your
lower body for the
movements. Warm-up
exercises like Downward
Dog, Inchworms, and
Cossack Squats are perfect
for a workout like
"Christine." On the Box
Jumps, take a few seconds
to shake out your legs/get
focussed prior to each set.
Your legs will be wobbly
and fatigued. Missing the
jump and hitting your shins
on the box is never fun.
Intended Stimulus
Overall, "Christine" should
1971 BENCHMARK
WODS
May 14, 2020
last Toes-to-Bar is
completed.
wodwell.com/wod/chopper-pc-
2056
“CINDY”
AMRAP in 20 minutes 5
Pull-Ups
10 Push-Ups
15 Air Squats
On a 20-minute clock,
perform as many rounds
and reps as possible
(AMRAP) of the work in the
order written. 1 round is
equal to 5 Pull-Ups, 10
Push-Ups, and 15 Air
Squats. Score is the total
number of rounds and reps
completed before the 20-
minute clock stops. Good
Score for "Cindy" (source)
- Beginner: 11-12 rounds -
Intermediate: 13-17 rounds
- Advanced: 19-22 rounds -
Elite: 24+ rounds Tips and
Strategy Since this WOD
is 20 minutes, you'll need
to be at a steady pace
throughout most of the
workout - a fast pace out of
the gate will hurt your
score. Figure out how long
it takes you to comfortably
do a single round, then try
to hold that pace the entire
time. What was
page 140 of 430
“DHAN BAYOT”
AMRAP (with a Partner) in
25 minutes 24 Box Jumps
(24/20 in)
5 Chest-to-Bar Pull-Ups
(each)
28 Thrusters (95/65 lb)
20 Toes-to-Bars
17 Burpees
Partners can split the work
as needed (except for the
chest-to-bar pull-ups, of
which each partner must
complete 5 reps per
round).
wodwell.com/wod/dhan-bayot
“DIVE 34”
AMRAP in 34 minutes 34
Thrusters (75/55 lb)
34 Pull-Ups
34 Back Rack Lunges
(75/55 lb)
34 calorie Row
34 Power Snatch (75/55 lb)
wodwell.com/wod/dive-34
“DOCE”
Three 4-minute AMRAPs in
20 minutes AMRAP from
0:00-4:00:
27 calorie Row
21 Power Cleans (135/95
lb)
feel challenging and fun.
The Deadlift weight should
feel moderate—not too
heavy, not too light. The
box height should feel very
manageable. The most
difficult/exhausting part of
this WOD will be the Row.
By the 3rd round of rowing,
your legs/lungs should be
burning. But no big
deal—it's almost over by
then! Scaling Options
The volume in "Christine"
is doable for most athletes.
Instead of reducing reps or
meters, scale the Box
height and/or Deadlift load
as needed so you can get
these two movements
done in one or two sets.
Unbroken Deadlifts should
be the goal. Beginner 3
Rounds for Time 500 meter
Row 12 Deadlifts (1/2
Bodyweight) 21 Box
Jumps (20/12 in)
wodwell.com/wod/christine
“CLAUDIA”
For Time 25 Power Cleans
(95/65 lb)
20 Thrusters (95/65 lb)
15 Bar Over Burpees
800 meter Run
25 Power Cleans (95/65 lb)
20 Thrusters (95/65 lb)
1971 BENCHMARK
WODS
May 14, 2020
comfortable at the
beginning will get very
uncomfortable about half
way through. During the
air squats, relax your
upper body and hands as
much as possible. Use
those 15 reps as recovery.
But when you see that you
have 3 minutes left, put
your foot on the gas pedal
and go! Intended
Stimulus By the end of
this WOD, you should be
wondering what happened
to your arms. This lengthy
workout is a grind, so stay
around 80-85% of your
max pace. The only rest
you should take is during
the 15 air squats. Put your
head down and do work for
20 minutes. Scaling
Options If Rx pull-ups or
Rx push-ups aren't
something you can do yet,
choose a challenging scale
that still allows you to
reach full range of motion
(see: Push-Up Scaling |
Pull-Up Scaling). Pull-ups
where the chin never
actually makes it over the
bar or push-ups where the
chest never touches the
ground will not help you
get any closer to an Rx
pull-up or push-up. Full
range of motion movement
is better. Beginner 5 Ring
page 141 of 430
15 Burpee Box Jump-Overs
(24/20 in)
4 minute Rest
AMRAP from 8:00-12:00:
27 calorie Row
21 Power Cleans (115/80
lb)
15 Burpee Box Jump-Overs
(24/20 in)
4 minute Rest
AMRAP from 16:00-20:00:
27 calorie Row
21 Power Cleans (95/65 lb)
15 Burpee Box Jump-Overs
(24/20 in)
Scaling: Looking for all
athletes to get to the
burpee box jump overs on
each round. Adjust weights
or reps as necessary to
accomplish that. If athletes
finish the burpee box jump
overs, they will head back
to the rower. The weights
on the barbell get lighter
each round. These should
be weights that athletes
could complete at least 15,
20, and 25 reps unbroken
respectively.
wodwell.com/wod/doce
15 Bar Over Burpees
400 meter Run
25 Power Cleans (95/65 lb)
20 Thrusters (95/65 lb)
15 Bar Over Burpees
200 meter Run
Time Cap: 20 minutes
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
200-meter Run is
completed.
wodwell.com/wod/claudia-2
“CLEAN
BATTERY”
For Load 1 rep max Squat
Clean
Rest 10 minutes
Then, AMRAP in 8 minutes
of:
Cleans (90% of 1RM)
There are two tests that
must be put together to
complete Clean Battery.
First, you must establish a
one-rep maximum in the
squat clean, then rest,
then perform an 8-minute
AMRAP (as many reps as
1971 BENCHMARK
WODS
May 14, 2020
Rows 10 Incline
Box/Bench Push-Ups 15
Air Squats
wodwell.com/wod/cindy
“CLAYTON”
5 Rounds for Time 26
Dumbbell Snatches (50/35
lb)
11 calorie Row
5 Barbell Complexes*
(95/65 lb)
Every 5 minutes perform
20 Double-Unders
*One Barbell Complex is
comprised of:
1 Power Clean + 1 Front
Squat + 1 Push Press + 1
Back Squat + 1 Back Press
Each barbell complex must
be performed unbroken (do
all five repetitions without
letting go of the barbell).
Athlete may put the bar
down between complexes.
At the 5:00 mark and every
5 minutes after, stop to
perform 20 double-unders
before resuming the
workout. Scaling 5 Rounds
26 Dumbbell Snatch
(Teens 35/20 lb, Pre-Teens
20/10 lb, Kids 10/5 lb) 11
calorie Row 5 Barbell
Complex (Teens 65/45 lb,
page 142 of 430
“DÓTTIR” possible) at 90% of your
one-rep maximum.
For Time 12 Bar Muscle-
Ups
wodwell.com/wod/clean-battery
21 Deadlifts (100/70 kg)
9 Bar Muscle-Ups
15 Hang Power Cleans “CONTACT 22
(100/70 kg)
6 Bar Muscle-Ups
FINALE”
9 Shoulder-to-Overheads For Time 200 meter Run
(100/70 kg) 22 Snatches (95/65 lb)
22 Pull-Ups
wodwell.com/wod/dottir 22 Medicine Ball Cleans
(20/14 lb)
22 Elbow Plank to Push-
“DR. ALEX Ups
22 Wall Ball Shots (20/14
PALEY”
lb)
For Time 1 mile Run
22 Deadlifts (95/65 lb)
50 Burpees
22 Air Squats
22 Overhead Walking
Then, 2 Rounds of:
Lunges (45/25 lb plate)
800 meter Run
22 Box Jumps (24/20 in)
25 Air Squats
22 Power Cleans (95/65 lb)
2x20 second Bar Hang
Finally, 3 Rounds of:
22 calorie Row
600 meter Run
22 Handstand Push-Ups
15 Push-Ups
22 Back Squats (95/65 lb)
22 Chest-to-Bar Pull-Ups
wodwell.com/wod/dr-alex-paley
22 Bar Facing Burpees
22 Thrusters (95/65 lb)
22 Jerks (95/65 lb)
“DRD”
2 Rope Climbs
5 Rounds for Time 12 Box
22 Overhead Squats (96/65
Jumps (24/20 in)
lb)
7 Deadlifts (225/155 lb)
22 Kettlebell Swings (1.5/1
55 Double-Unders
pood)
11 Pull-Ups
19 Russian Kettlebell wodwell.com/wod/contact-22-
Swings (70/53 lb) finale
96 meter Row
1971 BENCHMARK
WODS
May 14, 2020
Pre-Teens 45/25 lb, Kids
25/15 lb)
wodwell.com/wod/clayton
“COMPLEX
FRAN”
For Time 7 Bar Muscle-Ups
7 Chest-to-Bar Pull-Ups
7 Chin-Over-Bar Pull-Ups
21 Thrusters (95/65 lb)
5 Bar Muscle-Ups
5 Chest-to-Bar Pull-Ups
5 Chin-Over-Bar Pull-Ups
15 Thrusters (95/65 lb)
3 Bar Muscle-Ups
3 Chest-to-Bar Pull-Ups
3 Chin-Over-Bar Pull-Ups
9 Thrusters (95/65 lb)
Scaling Reduce the
loading and modify the bar
work so that this workout
can be completed with
minimal rest periods.
Intermediate Option For
time: 5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups 21
thrusters 4 bar muscle-ups
4 chest-to-bar pull-ups
4 chin-over-bar pull-ups 15
thrusters 3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups 9
thrusters Men: 75 lb.
Women 55 lb. Beginner
Option 21-15-9 reps for
time of: Jumping chest-
page 143 of 430
wodwell.com/wod/drd
“DREW”
3 Rounds for Time 37/25
calorie Row
25 Wall Ball Shots (20/14
lb)
16 Dumbbell Snatches
(50/35 lb)
2 Back Squats (315/225 lb)
1 Deadlift (405/315 lb)
Scaling: 3 rounds for Time
20/15 calorie Row 18 Wall
Balls* 12 Dumbbell
Snatches* 2 Back Squats*
1 Deadlift* *No prescribed
weight for the scaled
option. Use something
challenging that you could
do for 3-5 reps.
wodwell.com/wod/drew
“DUO BRUTUS”
AMRAP in 35 minutes Part
A: AMRAP in 4 minutes
1 Left Single-Arm Kettlebell
Swing (24/16 kg)
1 Right Single-Arm
Kettlebell Swing (24/16 kg)
1 Swing Clean
Rest 2 minutes
Part B: AMRAP in 6 minutes
Ground-to-Overheads
(24/16 kg)
“COUNTDOWN”
For Time 10-9-8-7-6-5-4-3-
2-1 reps of:
Hang Snatches (95/65 lb)
Box Jumps (24/20 in)
Push-Ups
Sumo Deadlift High-Pulls
(95/65 lb)
wodwell.com/wod/countdown
“CROSSFIT
FOOTBALL
TOTAL”
For Load 1 rep max Power
Clean
1 rep max Back Squat
1 rep max Bench Press
1 rep max Deadlift
After the warm up, you
have 3 attempts to reach a
1 rep max for each of the
following movements. Add
the highest weight lifted
for each lift and that gives
you your CrossFit Football
Total.
wodwell.com/wod/crossfit-
football-total
“CYRUS, ELI,
JANIE, LIAM AND
MARY”
Five 5-minute AMRAPs in
1971 BENCHMARK
WODS
May 14, 2020
to-bar pull-ups Thrusters
Men: 45 lb. Women 35 lb.
wodwell.com/wod/complex-fran
“CORA”
21-18-15-12-9-6-3 Reps for
Time Sit-Ups
Box Jumps (24/20 in)
Burpees
Pull-Ups
3 Handstand Push-Ups
(after every round)
With a running clock,
complete 21 Sit-Ups, 21
Box Jumps, 21 Burpees, 21
Pull-Ups, then 3 Handstand
Push-Ups. Move
immediately to 18 Sit-Ups,
18 Box Jumps, etc. then
another 3 Handstand Push-
Ups. Continue similarly
with the descending
repetition rounds of 15, 12,
9, 6, and 3. Score is the
time on the clock when the
last 3 Handstand Push-Ups
are finished.
wodwell.com/wod/cora
“COVID-19
PANDEMIC”
5 Rounds for Time 100 Box
Step-Ups (45/35 lb
page 144 of 430
Rest 3 minutes
Part C: AMRAP in 20
minutes
Max Racked Deadlifts (2 x
40/32 kg)
Suitcase Carry (1 x 32/24
kg)
For Parts A and B: partners
work independently. For
Part C: partners share the
work.
Parts A and B require both
partners to do the same
AMRAPs independently.
Part C is performed with
partners working together,
sharing the work: One
athlete performs racked
deadlifts with two
kettlebells, while the other
athlete performs farmer
walks with one heavy
kettlebell. Racked deadlifts
are with one kettlebell
racked and one kettlebell
dead on the ground. Add
all scores up at the end to
get your result for the
workout, the last task is a
shared result, so don’t let
your partner down.
wodwell.com/wod/duo-brutus
“DURANTE
25 minutes From 0:00-5:00
16 calorie Row
16 Box Jumps (24/20 in)
From 5:00-10:00
16 Thrusters (75/53 lb)
16 Pull-Ups
From 10:00-15:00
16 Burpees
16 Dumbbell Snatches
(45/25 lb)
From 15:00-20:00
16 Mountain Climbers
16 Kettlebell Swings (53/35
lb)
From 20:00-25:00
16 Push-Ups
16 Sit-Ups
With a running clock,
perform as many
repetitions as possible
(AMRAP) of each section,
during the time allotted.
Score is total number of
repetitions (1 calorie on
the rower = 1 rep).
wodwell.com/wod/cyrus-eli-
janie-liam-mary
“DA BAUER”
2 Rounds for Time 53
Burpees
18 Kettlebell Swings (1.5/1
pood)
1971 BENCHMARK
WODS
May 14, 2020
backpack)
65 foot Bear Crawl Medball
Push (20 lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 5 rounds.
Athlete must complete 100
Box Step-Ups wearing a
weighted backpack.
Athlete must complete a
65 foot Bear Crawl while
pushing a Medicine Ball on
the ground for each round.
Athlete must wear the
weighted backpack during
the Bear Crawl. Score is
the time on the clock when
the last round of Bear
Crawl Medball Pushes are
completed.
wodwell.com/wod/covid-19-
pandemic
“CROSSFIT
TOTAL”
Sum of the Best of Each
Lift Back Squat
Shoulder Press
Deadlift
Attempt each lift 3 times.
The weight must increase
after each successful
attempt at each
movement. The weight
may not be decreased
page 145 of 430
CORE 3 100 calorie Row
13 Thrusters (95/65 lb)
(HOLDS)”
5 Rounds 10 seconds wodwell.com/wod/da-bauer
Hollow Hold
10 Alligator Rolls
10 seconds Arch Hold “DATING SAGE”
1 minute Rest
5 Rounds for Time 10
Snatches (95/65 lb)
Rest 1 minute between
15 Pull-Ups
each round. Repeat 5
20 Thrusters (75/55 lb)
times. The score will be
total time it takes to
Use two barbells - one for
complete all 5 rounds
the snatches, another for
including each rest period.
the thrusters.
This workout can be used
for accessory work or as a wodwell.com/wod/dating-sage
core finisher after a WOD.
In the comments on his
demo video, Dave Durante “DEAR THIAGO”
posted: "begin with 10
For Time 2 Rounds of:
repetitions [or seconds,
450 meter Run
each]" and build up over
3 Deadlifts (225/155 lb)
time ("building up to 60
18 Strict Pull-Ups
reps or 60 sec
respectively"). The goal
Then, 2 Rounds of:
should be to increase the
450 meter Run
total repetitions (or
3 Squat Cleans (155/115
seconds for the holds) of
lb)
each movement while
18 Pull-Ups
retaining the ability to
perform the entire series
Then, 2 Rounds of:
unbroken.
450 meter Run
wodwell.com/wod/durante-core-
3 Push Jerks (155/115 lb)
18 Chest-to-Bar Pull-Ups
3-holds
Time Cap: 40 minutes
“DYER”
wodwell.com/wod/dear-thiago
For Time (in a Team of 8)
1971 BENCHMARK
WODS
May 14, 2020
after the first attempt. A
failed rep counts as an
attempt. Take the Back
Squat and Shoulder Press
(aka: Strict Press) from the
weight rack. There is no
time limit for each lift or for
the length of the session in
which they are all
performed, but they must
all be performed during
one session (i.e., athlete
cannot leave the area to
rest or perform other
activities between the
three lifts). Score is the
sum of the best of all three
lifts. Good Score for
"CrossFit Total"
Beginner: <500/<300 lb
Intermediate: 600-
800/300-500 lb Advanced:
800-1,000/500-700 lb Elite:
1,000/700+ lb Tips and
Strategy In the days
leading up to the "CrossFit
Total," perform mostly
endurance/bodyweight
workouts--your body will
be fresher and ready for a
max load test if you stay
away from heavy lifting for
a few days. During the
WOD, take your time. Rest
for several minutes
between attempts.
Adequate rest will ensure
that you find your true
"CrossFit Total." And warm
up aggressively... Warm-
page 146 of 430
200 meter Run
Then, 10-9-8-7-6-5-4-3-2-1
reps of:
Pull-Ups
Push-Ups
Air Squats
Sit-Ups
Burpees
Complete all rounds of the
exercises as quickly as
possible in a safe manner.
This is an eight-person-
team “task-specific”
workout. The purpose of
this workout is to develop
cohesion and combat
fitness under fatigue
conditions through shared
hardship, challenges, and
competition. Each athlete
will run 200 meters and
then perform 10 pull-ups,
10 push-ups, 10 squats, 10
sit-ups, and 10 burpees.
Once he has completed all
the required reps, he will
then run 200 meters again
and repeat the exercises,
this time doing 9 reps of
each. This pattern
continues until 1 rep of
each exercise is completed
and the final 200 meters is
run. All reps of an exercise
must be completed before
moving on to the next one
(all 10 pull-ups must be
completed be for moving
“DEATH RACE”
5 Rounds for Time 15/10
calorie Assault Bike
10 Burpees
Assault Bike monitor must
be reset each round.
Someone else may reset
your monitor for you. For
burpees, athlete must drop
to chest-to-ground, hop up,
jump, stand tall, and clap
overhead.
wodwell.com/wod/death-race
“DEE”
4 Rounds For Time 40 Air
Squats
30 Hand-Release Push-Ups
20 Burpees
400 meter Run
wodwell.com/wod/dee
“DICARLO”
For Time 1 to 15 to 1 Reps
(Ascending/Descending
Breathing Ladder) of:
Kettlebell Swings (24/16
kg)
Burpees
Double-Unders
Time Cap: 60 minutes
The flow is 1 kettlebell
1971 BENCHMARK
WODS
May 14, 2020
Up General Warm-Up 5
minutes of double- or
triple-under practice. Then,
3 rounds with an empty
barbell of: 5 Deadlifts 5
Power Cleans 5 Should
Presses 5 Bent Over Rows
5 Back Squats Specific
Warm-Up For each lift use
the following schema: 5
reps at 30% of 1RM 3 reps
at 50% of 1RM 2 reps at
60% of 1RM 1 reps at 65%
of 1RM 1 reps at 75% of
1RM 1 reps at 85% of 1RM
First attempt in the
workout should be about
90-95% of 1 rep max.
Intended Stimulus
"CrossFit Total" should feel
heavy and slow. There
should be several minutes
of rest during the WOD.
You should feel mentally
exhausted at the end of
"CrossFit Total" due to the
number of times you have
to come face to face with
maximal loads. If you're
brand new to the
movements, increase the
reps and decrease the load
so you can practice the
movements; but if you
have some experience with
these lifts, complete the
WOD as prescribed and
use it to measure your
personal strength gains
over time. Scaling
page 147 of 430
to push-ups, and so on).
Athletes can rest at any
time during the workout,
but the clock keeps
running. Each member of
the team must complete
all required reps and runs
in order for his team’s time
to count. The team’s time
ends when the final
member finishes the last
200m run. Spotting is not
permitted at any time.
wodwell.com/wod/dyer
“EL PASO 22”
8 Rounds for Time 3 Power
Cleans (185/125 lb)
22 Kettlebell Swings (53/35
lb)
9 Burpees
15 Deadlifts (185/125 lb)
200 meter Run
Time Cap: 45 minutes
wodwell.com/wod/el-paso-22
“ELEVEN 11”
AMRAP in 11 minutes 11
Burpee Box Step-Overs*
11 Dumbbell Thrusters
(35/20 lb)
*Add 1 Rep Each Round
wodwell.com/wod/eleven-11
swing, 1 burpee, 1 double-
under, 1 breath, then 2
kettlebell swings, 2
burpees, 2 double-unders,
2 breaths...counting up to
15 reps and then back to 1
rep each movement
(pyramid rep scheme). If
breathing prescription is
not sustainable, mark
where you failed and
continue breathing as
normal, complete workout.
Score is the time on the
clock then the last
repetition of double-unders
is completed.
wodwell.com/wod/dicarlo
“DIZZY DIANE”
15-12-9 Reps for Time
Deadlifts (155/105 lb)
21 foot Handstand Walk
Handstand Push-Ups
Complete 15, 12, then 9
rep rounds of the deadlifts
and handstand push-ups,
with a 21-foot handstand
walk between, as follows:
15 deadlifts, 21-foot
handstand walk, 15
handstand push-ups. Then,
12 deadlifts, 21-foot
handstand walk, 12
handstand push-ups. Then
9 deadlifts, 21-foot
handstand walk, 9
1971 BENCHMARK
WODS
May 14, 2020
Options "CrossFit Total" is
a heavy, not-for-time
workout designed to test
your max strength capacity
on three of the most
critical lifts in functional
fitness. If you're new to
these movements,
increase the volume
(repetitions) and decrease
the load to practice the
mechanics. Intermediate
Back Squat, heavy 5 reps
Shoulder Press, heavy 5
reps Deadlift, heavy 5
reps (Work up to a heavy
set of 5 repetitions for
each of the 3 movements.)
Beginner A Back Squat,
3-3-1-1 reps Shoulder
Press, 3-3-1-1 reps
Deadlift, 3-3-1-1 reps
(Work up to 2 sets of 3
repetitions, and then 2
heavy singles. Increase the
load with every new
set—the dash between the
numbers tells you to go up
in weight. These should
feel pretty heavy.)
Beginner B Back Squat,
5-5-5-5-5 reps Shoulder
Press, 5-5-5-5-5 reps
Deadlift, 5-5-5-5-5 reps
(Complete 5 sets of 5 reps
for each of the
movements. Increase the
load with every new
set—the dash between the
numbers tells you to go up
page 148 of 430
“EOD 133”
For Time (with a Partner)
65 Front Squats (135/95 lb)
65 Kettlebell Swings (72/54
lb)
16 Partner Over Burpees
400 meter Run
65 Hang Power Cleans
(135/95 lb)
65 Single Arm Kettlebell
Presses (54/34 lb)
16 Partner Over Burpees
400 meter Run
65 Chest to Bar Pull-Ups
65 Box Jumps (30/24 in)
16 Partner Over Burpees
400 meter Run
65 Push-Ups
65 Pendlay Barbell Rows
(135/95 lb)
16 Partner Over Burpees
Each partner wears a
Weight Vest (20/14 lb)
One partner works at a
time. Complete the work in
the order written. Partition
the repetitions between
partners as needed.
wodwell.com/wod/eod-133
“ETERNIA”
AMRAP in 16 minutes 16
Burpees
16 Thrusters (40/25 kg)
16 Front Rack Lunges
handstand push-ups.
wodwell.com/wod/dizzy-diane
“DONKEY
KONG”
21-15-9 Reps for Time
Burpees
Kettlebell Swings (24/16
kg)
Box Jumps (24/20 in)
The original workout
required athletes to climb
one flight of stairs between
each exercise, then climb
back down to the first level
to start each round. For
athletes don't have a
Donkey Kong-style set of
stairs to incorporate into
their workout, move
straight from one
movement to the next.
wodwell.com/wod/donkey-kong
“DOUBLE
TROUBLE”
21-15-9 Calories for Time
Assault Air Bike
Row
wodwell.com/wod/double-trouble
1971 BENCHMARK
WODS
May 14, 2020
in weight. The last couple
of sets should feel very
challenging.)
wodwell.com/wod/crossfit-total
“D-DAY
PARTNER WOD”
For Time (with a Partner)
Phase 1: "Overlord"
1944 meter Row
Phase 2: "Airborne Drop"
60 Pull-Ups
300 meter Run
Phase 3: "Omaha Beach"
6 50 meter Alternating
Sled Drags
300 meter Run
Phase 4: "Utah Beach"
60 Weighted Push-Ups
300 meter Run
Phase 5: "Gold Beach"
60 Kettlebell Swings
300 meter Run
Phase 6: "Sword Beach"
60 Thrusters (45/35 lb)
300 meter Run
Phase 7: "Juno Beach"
60 Man-on-Fire Burpees
300 meter Run
Each partner group will
carry their kettlebell
page 149 of 430
(40/25 kg) (alternating) “DRAGO”
AMRAP in 15 minutes 150
wodwell.com/wod/eternia
Double-Unders
45 GHD Sit-Ups
“FAST AND 60 Ball Slams (30/20 lb)
30 Hand Release Push-Ups
HEAVY” 90 Thrusters (45/35 lb)
For Time, Fast and Heavy 30 Russian Twists (30/20
21 Dumbbell Thrusters lb)
400 meter Run 15 Clean-and-Jerks (135/95
18 Dumbbell Thrusters lb)
400 meter Run 800 meter Run
15 Dumbbell Thrusters
400 meter Run wodwell.com/wod/drago
Typically CrossFit workouts
prescribe a weight, but in “DREAM
this case, the weight is CRUSHER”
athlete's choice. The
For Time 6 Thrusters
athlete should choose a
(135/95 lb)
dumbbell that, as the
9 Power Snatches (135/95
name says, is heavy but
lb)
that they can still move
12 Power Cleans (135/95
fast. Score is dumbbell
lb)
weight used and total time
15 Pull-Ups
to complete. Scaling As
18 American Kettlebell
stated, pick dumbbells that
Swings (53/35 lb)
are relatively heavy for you
21 Handstand Push-Ups
yet still allow you to
18 American Kettlebell
complete each round of
Swings (53/35 lb)
thrusters in very few sets.
15 Pull-Ups
This workout should be
12 Power Cleans (135/95
treated like a sprint, so run
lb)
hard and try to avoid
9 Power Snatch (135/95 lb)
resting until it is over.
6 Thrusters (135/95 lb)
Intermediate athletes can
perform this workout as
Time Cap: 10 minutes
prescribed, just with lighter
dumbbells. Newer athletes
On a 10-minute cock,
can reduce the reps and
1971 BENCHMARK
WODS
May 14, 2020
everywhere. The non-
working partner will hold
the kettlebell off the
ground while the other
partner works. Split up the
work as needed, except
the sled drags (alternate)
and runs (run together).
Man-on-Fire burpee demo
wodwell.com/wod/d-day-partner-
wod
“DAN”
4 Rounds for Load and
Time 21 Overhead Squats
400 meter Run
Athlete selects the weight
for overhead squats. Take
the barbell from a rack.
Score is load and time as
pounds per second (ex:
135/13:05 = 135/785 =
.172 lbs/sec).
wodwell.com/wod/dan
“DAVID
MARSHALL”
For Time (with a Partner)
Buy-In:
1 mile Run with Med Ball
(20/14 lb)*
Then, perform:
80 Toes-to-Bars
100 Box Jump Overs (30/24
page 150 of 430
shorten the runs.
Beginner Option For
time, fast and heavy:
15 dumbbell thrusters
Run 200 meters
12 dumbbell thrusters
Run 200 meters
9 dumbbell thrusters
Run 200 meters
wodwell.com/wod/fast-and-heavy
“FATAL 40”
For Time 40 Wall Ball Shots
(20/14 lb)
40 Hang Cleans (95/65 lb)
40 Pull-Ups
40 Deadlifts (95/65 lb)
40 Push-Ups
40 Box Jumps (24/20 in)
40 Kettlebell Swings (1.5/1
pood)
40 Toes-to-Bars
40 Air Squats
40 Hang Snatches (95/65
lb)
40 Double-Unders
40 Sit-Ups
40 Burpees
400 meter Run at start and
after each 40-rep
movement
Total run distance is 3.5
miles
wodwell.com/wod/fatal-40
perform the exercises in
the order written. Score is
the time it takes to
complete the work (ending
with the second set of 6
Thrusters). If athlete does
not finish the workout
before the 10-minute clock
expires, then score is the
total number of repetitions
completed before the clock
runs out.
wodwell.com/wod/dream-crusher
“DUMBBELL
DEMONS”
5 Rounds for Time 5 Single
Arm Dumbbell Snatches
(75/40 lb)
10 Dumbbell Lunges
(75/40 lb)
15 GHD Sit-Ups
20 calorie Assault Air Bike
wodwell.com/wod/dumbbell-
demons
“DURANTE
CORE”
5 Rounds for Time 10
Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest
1971 BENCHMARK
WODS
May 14, 2020
in)
120 Pull-Ups
160 Kettlebell Swings
(2/1.5 pood)
180 Push-Ups
200 Air Squats
Cash-Out:
1 mile Run with Med Ball
(20/14 lb)*
* 10 Burpee penalty for
each ball drop
While one person works,
other partner must hold on
to the med ball at all times.
The ball must never touch
the ground. If the ball
touches the ground, the
partner who dropped the
ball must do 10 burpees
while his or her partner
holds the ball. Once
burpees are completed,
you may continue to work
on the movement. Partners
can switch the med ball
from partner to partner as
needed.
wodwell.com/wod/david-marshall
“DEATH BY
ASSAULT”
EMOM For As Long As
Possible Ascending Assault
Bike calories
page 151 of 430
“FIGHT CLUB”
3 Rounds for Reps in 17
minutes 1:00 Thrusters
(95/65 lb)
1:00 Power Cleans (95/65
lb)
1:00 Box Jump-Overs
(24/20 in)
1:00 Pull-Ups
1:00 Assault Bike Cals
1:00 Rest
With a running clock
complete one minute of
max repetitions each of
thrusters, power cleans,
box jump-overs, pull-ups,
and calories on the Assault
Bike (each calorie equals
one rep). Move
immediately from one
station to the next. After
the minute on the Assault
Bike, rest one minute.
Complete three rounds.
Score is total number of
repetitions completed in all
three rounds.
wodwell.com/wod/fight-club
“FIGHTER +
SURVIVOR”
For Time 6 Rope Climbs
26 Hang Power Snatches
(115/80 lb)
99 Wall Ball Shots (20/14
lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Rest one
minute after each round.
Score is the total time it
takes to complete all 5
rounds including each rest
period. Tips and Strategy
Due to the built-in rest in
"Durante Core," go as fast
and as unbroken as
possible during each of the
4 movements. You only
reap the rewards of
"Durant Core" if you
perform the movements
with virtuosity and execute
these common movements
uncommonly well, so
prioritize good form over a
good time. Intended
Stimulus "Durante Core"
should feel very muscularly
fatiguing. Your core should
be on fire within the first 2
rounds. This is a true
interval WOD: attack the
movements when you're
working, and enjoy the rest
when it comes. This
workout is perfect as a
standalone WOD, or as a
way to finish a cardio-
based workout like "Griff"
or "Boat Race." Scaling
Options The movements
in "Durante Core" aren't
particularly high skill, but
they do require significant
1971 BENCHMARK
WODS
May 14, 2020
Start with 3 calories. Add 3
calories every minute until
failure.
Beginning with 3 calories
on the Assault Air Bike,
rest until 1:00 then add 3
additional calories every
minute on the minute until
failure to complete
designated calories.
Complete 3 calories the
first minute for round one,
then rest until 1:00.
Complete 6 calories in one
minute for round two, 9
calories for round three,
and so on.
wodwell.com/wod/death-by-
assault
“DEATH WISH
III”
3 Rounds for Time 3
Thrusters (185/135 lb)
5 Box Jumps (36/30 in)
7 Deadlifts (315/205 lb)
wodwell.com/wod/death-wish-iii
“DELIGIANNIS”
For Time 100 Sandbag Get-
Ups*
100 Sandbag Cleans*
100 Sandbag Squats*
100 Ground-to-Shoulder
Loads*
page 152 of 430
17 Toes-to-Bars
6 Rope Climbs
12 Muscle-Ups
24 Handstand Push-Ups
99 Double-Unders
20 Kettlebell Thrusters
(2x53/35 lb)
1 mile Run
Time Cap: 30 minutes
wodwell.com/wod/fighter-
survivor
“FIREBREATHER
”
5 Rounds for Time 20 Back
Squats (185/135 lb)
20 Bent Over Rows
(185/135 lb)
20 Ground Presses
(185/135 lb)
20 GHD Extensions
20 calorie Assault Air Bike
wodwell.com/wod/firebreather
“FLY HIGH 22”
AMRAP (with a Partner) in
13 minutes 22 calorie Row
22 Power Cleans (95/65 lb)
22 Wall Ball Shots (20/14
lb)
22 Toes-to-Bar
Perform as many reps as
possible (AMRAP) with one
partner working at a time.
core strength to complete.
Scale the movements so
you can perform them as
unbroken as possible, as
safely as possible.
Beginner 5 Rounds 10
Supported Hollow Rocks
(hands hold at
hamstrings) 10
Modified V-Ups (bend
knees as much as
needed) 10 Tuck Ups 10
second Supported
Hollow Hold (hands hold
at hamstrings) 1 minute
Rest
wodwell.com/wod/durantes-core
“DURANTE
CORE 3
(ROCKS)”
5 Rounds 10 Hollow Rocks
10 Alligator Rolls
10 Arch Rocks
1 minute Rest
Rest 1 minute between
each round. Repeat 5
times. The score will be
total time it takes to
complete all 5 rounds
including each rest period.
This workout can be used
for accessory work or as a
core finisher after a WOD.
In the comments on his
demo video, Dave Durante
1971 BENCHMARK
WODS
May 14, 2020
100 Sandbag Shoulder
Presses*
100 Sandbag Sit-Ups*
1 mile Sandbag Run*
100 Push-Ups
100 Pull-Ups
100 4-count Mountain
Climbers
100 4-count Flutter Kicks
1 mile Sandbag Run*
* Use a 40% bodyweight
Sandbag
Scaling "Deligiannis Ruck"
For Time 100 Burpees 100
Tricep Dips 100 Air Squats
100 4-count Mountain
Climbers 100 Sit-Ups 100
4-count Flutter Kicks 1 mile
Run 100 Push-Ups 100
Pull-Ups 100 Lunges 100
Russian Twists 1 mile Run
Wear a Ruck (30/20 lb)
throughout "Deligiannis
Bodyweight" For Time 100
Burpees 100 Tricep Dips
100 Air Squats 100 4-count
Mountain Climbers 100 Sit-
Ups 100 4-count Flutter
Kicks 1 mile Run 100 Push-
Ups 100 Pull-Ups 100
Lunges 100 Russian Twists
1 mile Run
wodwell.com/wod/deligiannis
“DIRTY THIRTY”
For Time in 30 minutes 30
page 153 of 430
Break up the work between
partners as needed.
wodwell.com/wod/fly-high-22
“FOULKS”
5 Rounds for Time 5 Push
Presses (155/105 lb)
7 Deadlifts (225/155 lb)
19 Pull-Ups
18 calorie Row
wodwell.com/wod/foulks
“FRANTASY
LAND”
For Time 21-15-9 reps of:
Thrusters (95/65 lb)
Pull-Ups
15-12-9 reps of:
Thrusters (115/85 lb)
Chest-to-Bar Pull-Ups
12-9-6 reps of:
Thrusters (135/95 lbs)
Bar Muscle-Ups
wodwell.com/wod/frantasy-land
“FREAK”
For Time 21 Thrusters
(95/65 lb)
21 Pull-Ups
800 meter Run
30 Kettlebell Swings (2/1.5
posted: "begin with 10
repetitions [or seconds,
each]" and build up over
time ("building up to 60
reps or 60 sec
respectively"). The goal
should be to increase the
total repetitions (or
seconds for the holds) of
each movement while
retaining the ability to
perform the entire series
unbroken.
wodwell.com/wod/durante-core-
3-rocks
“DYLAN”
For Time Buy-In: 800 meter
Run
Then, 2 Rounds of:
7 Power Cleans (135/95 lb)
7 Strict Pull-Ups
7 Shoulder-to-Overheads
(135/95 lb)
7 GHD Sit-Ups
7 Front Squats (135/95 lb)
7 Weighted Box Step-Ups
(135/95 lb, 24/20 in)
7 Snatches (135/95 lb)
Buy-Out: 800 meter Run
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
complete the Buy-In of an
1971 BENCHMARK
WODS
May 14, 2020
Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26
lb)
30 Lunges
30 Knees-to-Elbows
30 Push Presses (45/35 lb)
30 Back Extensions
30 Wall Ball Shots (20/14
lb)
30 Burpees
30 Double-Unders
With a running clock, as
fast as possible perform all
of the movements in the
order written. Score is the
time it takes to complete
all 300 repetitions.
Movement Standards
Jumping Pull-Ups: For
Jumping Pull-Ups, the bar
should be set up so it's at
least 6 inches above the
top of the athlete's head
when the athlete is
standing tall. At the
bottom, the arms must be
fully extended. Overhand,
underhand or mixed grip
are all permitted. At the
top, the chin must break
the horizontal plane of the
bar. Tips and Strategy
With the variety of
movements and the
relatively low volume in
"Dirty Thirty," plan to go as
unbroken as possible
throughout the WOD.
page 154 of 430
pood)
30 Pull-Ups
50 Double-Unders
50 AbMat Sit-Ups
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/16
lb)
wodwell.com/wod/freak
“FREEDOM
FORCES”
For Time (with a Partner)
With a Running Clock:
2 Rounds of:
200 meter Buddy Carry
20 Planking Partner
Burpees
Then, 10 Rounds of:
8 Synchronized Pull-Ups
12 Synchronized Push-Ups
Start the clock and begin
the 2-round portion of the
workout, partitioning the
work as needed between
partners. Once the last
burpee is completed move
immediately to the 10-
round synchronized portion
of the workout. For the
planking partner burpees,
one partner holds plank
while the other partner
does burpees with a jump
over the planking partner.
800 meter Run before
moving onto the second
part of the workout. After
the Run, athlete must
complete 2 rounds of 7
Power Cleans, 7 Strict Pull-
Ups, 7 Shoulder-to-
Overheads, 7 GHD Sit-Ups,
7 Front Squats, 7 Weighted
Box Step-Ups, and 7
Snatches. To finish the
workout, the athlete must
finally perform the last 800
meter Run—AKA the Buy-
Out. Score is the time on
the clock when the last 800
meter Run is completed.
wodwell.com/wod/dylan
“EL PASO
STRONG”
5 Rounds for Time 8
Burpees Over the Bar
3 Clean-and-Jerks (155/115
lb)
20 Wall Ball Shots (20/14
lb)
19 calorie Row
wodwell.com/wod/el-paso-strong
“EMMA”
For Time Buy-In:
15 Over-the-Bar Burpees
Then, 3 Rounds of:
1971 BENCHMARK
WODS
May 14, 2020
Knees-to-Elbows, for
intermediate athletes,
require slightly smaller
sets (of 5's to 10's)
compared to the other
movements. The others
should be done in large
sets or unbroken. Rest only
as you transition from one
movement to the next.
Write this WOD up on the
whiteboard in big, clear
writing--the last thing you
want to do is waste time
figuring out what
movement comes next.
Intended Stimulus
"Dirty Thirty" should feel
light and fast. You should
be breathless throughout
the WOD--this is mostly a
test of cardiovascular
endurance. There should
be very little rest. Scale
the load and/or skill level
as needed so you can
move quickly and smoothly
through this WOD. Enjoy
the runner's high you get
after completing "Dirty
Thirty." Scaling Options
"Dirty Thirty" is the scaled
version of the CrossFit
Benchmark WOD "Filthy
Fifty". This WOD is
manageable for all
different levels of athletes.
If needed, scale the skill
level (see: Box Jump
Scaling | Knees-to-Elbows
page 155 of 430
For the synchronized 11 Push Jerks (60/40 kg)
portion of the workout 33 AbMat Sit-Ups
partners must perform
each rep in unison for the Cash-Out:
rep to count. Each partner 15 Over-the-Bar Burpees
must complete 8 pull-ups
and 12 push-ups per wodwell.com/wod/emma
round.
wodwell.com/wod/freedom-forces “ERIC”
16 Rounds for Time 200
meter Run
“FRELEN” 11 Burpee Box Jump Overs
5 Rounds for Time 800 (24/20 in)
meter Run 21 Wall Ball Shots (20/14
15 Dumbbell Thrusters lb)
(45/35 lb) 19 Pull-Ups
15 Pull-Ups
wodwell.com/wod/eric
wodwell.com/wod/frelen
“EVENT ONE
“FURIOUS FIVE” MORRIS”
5 Rounds for Time 5 For Time 50 Wall Ball Shots
Deadlifts (185/135 lb) (20/14 lb)
5 Power Cleans (185/135 40/30 calorie Ski
lb) 30 Dumbbell Snatches
5 Bar-Over Burpees/ Bent- (50/35 lb)
Over Rows (185/135 lb) 20 Box Jump Overs (24/20
5 Babell Push-Ups in)
5 Bar-Over Burpees 15 Bar Muscle-Ups
25 calorie Assault Air Bike
wodwell.com/wod/event-one-
wodwell.com/wod/furious-five morris
“GAME PLAN” “FAT AMY”
Every 2 Minutes in 10 For Time 50 Air Squats
minutes 1 Hang Squat 10 Burpees
1971 BENCHMARK
WODS
May 14, 2020
Scaling | Double-Under
Scaling) and/or the load to
complete this WOD in 20
minutes or less—and
mostly unbroken.
Beginner 30 Box Jumps
(12 in) 30 Jumping Pull-
Ups 30 Kettlebell Swings
(26/15 lb) 30 Lunges 30
Hanging Knee Raises 30
Push Presses (35/15 lb) 30
Back Extensions 30 Wall
Ball Shots (14/10 lb) 30
Burpees 30 Single-
Unders
wodwell.com/wod/dirty-30
“DOC’S DOUBLE
HEADER”
AMRAP in 12 minutes From
0:00-4:00, 3-6-9-12...Reps
of:
Thrusters (95/65 lb)
Pull-Ups
4 minutes Rest
From 8:01-12:00, 3-6-9-
12...Reps of:
Deadlifts (225/155 lb)
Handstand Push-Ups
For every round
completed, add 3 reps on
each movement.
wodwell.com/wod/docs-double-
header
page 156 of 430
Snatch
2 Overhead Squats
Work up to a max weight
Athlete is allowed up to 2
attempts at each weight.
wodwell.com/wod/game-plan
“GAUCHO”
For Time 60 Box Jumps
(60/50 cm)
50 Deadlifts (50/32.5 kg)
40 V-Ups
30 Clean-and-Jerks
(50/32.5 kg)
20 Burpees
10 Bar Muscle-Ups
Time Cap: 18 minutes
wodwell.com/wod/gaucho
“GERRY’S
LADDER”
AMRAP (with a Partner) in
15 minutes 20 Deadlifts
(275/185 lb)
40 Power Cleans (185/135
lb)
60 Wall Ball Shots (20/14
lb)
80 American Kettlebell
Swings (70/53 lb)
100 Double-Unders
40 Sit-Ups
10 Burpees
30 Lunges (alternating
legs)
10 Burpees
20 Kettlebell Swings (1.5/1
pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1
pood)
10 Burpees
30 Lunges (alternating
legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
With a running clock, as
fast as possible perform
the work in the order
written. Score is the time
on the clock when the final
repetition (the 50th Air
Squat) is completed. Tips
and Strategy In a
chipper WOD like "Fat
Amy," there are so many
movements that you
probably won't experience
major muscle fatigue at
any given point. Use that
to your advantage and go
fast and as unbroken as
possible. Write the WOD in
big letters/numbers on the
whiteboard so you don't
lose time trying to discern
1971 BENCHMARK
WODS
May 14, 2020
“DORIE”
AMRAP (with a Partner) in
20 minutes Buy In:
150 meter Partner Carry
(each)
Then, in time remaining:
Partner A completes 1
round of:
15 American Kettlebell
Swings (53/35 lb)
10 Burpees
5 Ground-to-Overheads
(95/65 lb)
Partner B performs:
Max Wall Ball Shots (20/14
lb)
Partners rotate each round
until team completes 150
Wall Balls
Then, in time remaining:
AMRAP of the 15/10/5 rep
rounds above (one partner
working at a time)
On a 20-minute clock,
complete as many rounds
and repetitions as possible
(AMRAP) of the prescribed
work in the order written.
Once both partners have
completed the 150 meter
Partner Carry buy in, move
on to the next component.
Partner A completes 1
round of 15/10/5 while
Partner B performs Wall
page 157 of 430
If you complete the
ascending ladder, repeat in
reverse
One Partner can work at a
time. Split up work as you
wish. On a 15 Minute Clock
climb up the ladder to
complete the 100 Double
Unders - then retreat back
down the ladder KB
Swings, WBs, PCs, DLs - if
you have enough time
start climbing back up
again. For example do 20-
40-60-80-100, then 80-60-
40-20, then 40-60-80-100,
etc.
wodwell.com/wod/gerrys-ladder
“GIRLS GONE
WILD”
3 Workouts, Each For Time
"Fran" at 0:00:
21-15-9 Reps of:
Thrusters (95/65 lb)
Pull-Ups
Then, "Diane" at 4:00:
21-15-9 Reps of:
Deadlifts (225/155 lb)
Handstand Push-Ups
Finally, "Amanda" at 8:00:
9-7-5 Reps of:
Ring Muscle-Ups
Squat Snatches (135/95 lb)
what the next movement is
or how many reps you're
supposed to do. Intended
Stimulus "Fat Amy"
should feel fast and
breathless. Muscle fatigue
shouldn't be a huge factor
in this WOD, but burning
lungs should. Scale the
volume as needed so you
can move quickly. Post
"Fat Amy," you should feel
energized--like you could
go home, clean your
house, cook dinner, and
start writing your first epic
novel. Scaling Options
This is a light, (mostly)
bodyweight workout with
movements that athletes
of almost any level can
manage. If necessary,
scale the volume of
repetitions so you can
move through the
movements quickly and
unbroken. Beginner For
Time: 40 Air Squats 5
Burpees 30 Sit-Ups 5
Burpees 20 Lunges
(alternating legs) 5
Burpees 10 Kettlebell
Swings (35/26 lb) 5
Burpees 10 meter Bear
Crawl 5 Burpees 10
Kettlebell Swings (35/26
lb) 5 Burpees 20 Lunges
(alternating legs) 5
Burpees 30 Sit-Ups 5
Burpees 40 Air Squats
1971 BENCHMARK
WODS
May 14, 2020
Ball Shots. Partners rotate
until 150 Wall Balls have
been completed. If there is
time remaining on the
clock, complete the same
AMRAP (15 American
Kettlebell Swings, 10
Burpees, 5 Ground-to-
Overheads) with one
partner working at a time
until the 20-minute clock
stops. Score is the total
number of rounds and
repetitions completed (for
both partners) of the
15/10/5 before the 20-
minute clock stops. Tips
and Strategy As with any
partner WOD,
communication is key.
Athletes should discuss
things like: - Who goes first
on the Partner Carry and
the 15/10/5 - How they
plan to execute the Partner
Carry - How many Wall Ball
Shots they should aim for
per set - Who keeps track
of the total score
Intended Stimulus
Partner workouts Like
"Dorie" are designed to be
both fun (athletes get to
work together) and
challenging (athletes tend
to push harder with social
pressure). The load on
both the American
Kettlebell Swings and the
Ground-to-Overheads
page 158 of 430
With a running clock
complete each of the three
workouts, "Fran," "Diane,"
and "Amanda," back-to-
back-to-back, resting
between each until the
clock says to start the next
workout. Score each
workout separately, for
time.
wodwell.com/wod/girls-gone-wild
“GODZILLA”
3 Rounds For Time 1
Legless Rope Climb (15 ft)
2 Squat Snatches (225/145
lb)
3 Back Squats (365/245 lb)
4 Deficit Handstand Push-
Ups (13/9 in)
wodwell.com/wod/godzilla
“GUADALUPE”
Five 3-minute AMRAPs in
19 minutes AMRAP in 3
minutes
3 Power Cleans (135/95 lb)
6 Push-Ups
9 Knees-to-Elbows
1 minute Rest, then repeat
(5 times total)
wodwell.com/wod/guadalupe
wodwell.com/wod/fat-amy
“FCK FL”
Perform (in Teams of 3) in
120 minutes Max Burpees
Every 20 minutes complete
the next Benchmark WOD:
At 20 min: Team Isabel
60 Snatches (135/95 lb)
At 40 min: Team Cindy
5 Rounds each of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
At 60 min: Team Grace
60 Clean-and-Jerks (135/95
lb)
At 80 min: Team Fran
42-30-18 reps of:
Thrusters (95/65 lb)
Pull-Ups
At 100 min: Team Annie
100-80-60-40-20 reps of:
Double-Unders
Sit-Ups
At 120 min: Team Karen
300 Wall Ball Shots (20/14
lb)
Time Cap for each
Benchmark WOD: 10
minutes
1971 BENCHMARK
WODS
May 14, 2020
should be light enough so
athletes can go unbroken.
This workout is not very
long, so light loads and a
fast pace are necessary to
accumulate rounds and
reps. The load/height on
the Wall Balls should be
such that the athletes can
do unbroken sets of 10-15
reps. Enjoy this lung-
burning, leg-burning, high
intensity workout! Scaling
Options It's important to
scale the load on "Dorie"
so both athletes can move
smoothly and quickly. Long
rest breaks will destroy the
intensity of this WOD.
Beginner Buy In: 150
meter Kettlebell
Farmer's Carry (each,
2x53/35 lb) Then, in time
remaining: Partner A
completes 1 round of: 15
American Kettlebell Swings
(35/26 lb) 10 Modified
Burpees* 5 Ground-to-
Overheads (55/35 lb)
Partner B performs: Max
Wall Ball Shots (14/10 lb)
Partners rotate each round
until team completes 100
Wall Balls Then, in time
remaining: AMRAP of the
15/10/5 rep rounds above
(one partner working at a
time) *Modified Burpees:
Stand in an athletic
position with your core
page 159 of 430
“HAL”
For Time Buy-In: 50
Burpees
10 Rounds of:
5 Deadlifts (135/95 lb)
5 Hang Power Cleans
(135/95 lb)
5 Thrusters (135/95 lb)
5 Back Squats (135/95 lb)
Cash-Out: 50 Wall Balls
(30/20 lb)
wodwell.com/wod/hal
“HANN”
For Time 100 foot
Handstand Walk
100 foot Walking Lunges
(2x22.5/15 kg)
6 Ring Muscle-Ups
100 foot Handstand Walk
100 foot Walking Lunges
(2x22.5/15 kg)
4 Ring Muscle-Ups
100 foot Handstand Walk
100 foot Walking Lunges
(2x22.5/15 kg)
3 Ring Muscle-Ups
Scaling Athlete can scale
the ring muscle-ups to bar
muscle-ups, pull-ups or
ring rows. Due to the
significance of the rep
scheme (see below),
consider keeping the 6-4-3
See: "Isabel", "Cindy",
"Grace", "Fran", "Annie"
and "Karen" On a 2-hour
clock, perform as many
burpees as possible, with
one partner working at a
time. One person is always
doing burpees. Every 20
minutes, one of the
partners not doing burpees
starts one of "The Girls"
Benchmark WODs, while
the third person rests.
Partners rotate as needed.
Every 20 minutes, the
team needs to start the
next designated
benchmark WOD (time cap
for each Girl WOD: 10
minutes). Score is the
total number of burpees
completed before the 2-
hour clock ends. Scaling
Options
● Reduce the weight for the
Barbell Snatches, Clean-
and-Jerks, and Thrusters
● Substitute Jumping Pull-
Ups instead of Pull-Ups
(see: Pull-Up Scaling)
● Scale the Push-Ups with
Knee Push-Ups or Box
Push-Ups (see: Push-Up
Scaling)
● Perform Single-Unders
instead of Double-Unders
(see: Double-Under
Scaling)
1971 BENCHMARK
WODS
May 14, 2020
braced. Place your hands
on the ground, shoulder-
width apart. Step out to a
plank position. Step your
feet back up to your hands.
Jump vertically with full
hip/knee extension. Extend
your arms and touch your
hands overhead during the
jump.
wodwell.com/wod/dorie
“DOUGLAS
STRONG”
2 Rounds for Time 6
Muscle-Ups
17 Hang Power Clean-and-
Jerks (95/65 lb)
18 Back Rack Lunges
(95/65 lb)
17 Handstand Push-Ups
33 Kettlebell Swings (53/35
lb)
130 Mountain Climbers (1-
count)
Buy-In: 3,200 meter Run
wodwell.com/wod/douglas-strong
“DRAKE”
4 Rounds for Time 400
meter Run
30 Wall Ball Shots (20/14
lb)
5 Bar Muscle-Ups
page 160 of 430
format regardless of
movement scaling.
wodwell.com/wod/hann
“HARVEY MILK”
For Time 11 Pull-Ups
27 Double-Unders
19 Burpees
78 Sit-Ups
100 Air Squats
Do the Pull-Ups, then do
the Double-Unders and
Pull-Ups, then do the
Burpees, Double-Unders,
and Pull-Ups, etc. Continue
this way until the final
found of Air Squats, Sit-
Ups, Burpees, Double-
Unders, and Pull-Ups.
Like the song (and the
WOD) "12 Days of
Christmas" do movement
#1 (Pull-Ups), then #2 and
#1 (Double-Unders and
Pull-Ups), then #3, #2, and
#1 (Burpees, Double-
Unders, and Pull-Ups).
Continue this way until the
final found of all five
movements in descending
order: #5, #4, #3, #2, #1
(Air Squats, Sit-Ups,
Burpees, Double-Unders,
and Pull-Ups).
wodwell.com/wod/harvey-milk
wodwell.com/wod/fck-fl
“FIGHT GONE
BAD”
3 Rounds For Total Reps in
17 minutes 1 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
Perform 1 minute of work
at each of the 5 stations.
Move immediately to the
next station after 1 minute.
The clock does not reset or
stop between exercises.
One-minute break is
allowed before repeating
each round. One point is
given for each rep, except
on the rower where each
calorie is one point. Score
is the total number of
repetitions completed in
the 3 rounds. Good Score
for "Fight Gone Bad" -
Beginner: 150-250 reps -
Intermediate: 250-350 reps
- Advanced: 350-450 reps -
Elite: 500+ reps Tips and
Strategy While there is
often a lot of strategy and
gaming in workouts like
this, today we are looking
1971 BENCHMARK
WODS
May 14, 2020
wodwell.com/wod/drake
“DREAM
CRUSHER V2”
For Time 6 Bar Muscle-Ups
9 Thrusters (135/95 lb)
12 Snatches (135/95 lb)
18 Chest-to-Bar Pull-Ups
36 Handstand Push-Ups
18 Chest-to-Bar Pull-Ups
12 Snatches (135/95 lb)
9 Thrusters (135/95 lb)
6 Bar Muscle-Ups
Time Cap: 12 minutes
On a 12-minute cock,
perform the exercises in
the order written. Score is
the time it takes to
complete the work (ending
with the second set of 6
Bar Muscle-Ups). If athlete
does not finish the workout
before the 12-minute clock
expires, then score is the
total number of repetitions
completed before the clock
runs out.
wodwell.com/wod/dream-
crusher-v2
“DUMBBELL
DOWNFALL”
5 Rounds for Time 5 Man
Makers (2x45/25 lb)
page 161 of 430
“HEATHER”
AMRAP in 20 minutes 8
Pull-Ups
12 Dumbbell Snatches
(50/35 lb) (alternating)
17 Wall Ball Shots (20/14
lb)
wodwell.com/wod/heather-2
“HELLER”
3 Rounds for Time 400
meter Sandbag Carry
(70/50 lb)
12 American Kettlebell
Swings (70/53 lb)
29 Burpees
18 Pull-Ups
wodwell.com/wod/heller
“HIGH FIVE”
AMRAP (with a Partner) in
15 minutes 8 Power Cleans
(105/75 lb), each
8 Overhead Presses
(105/75 lb), each
10 High-Five Push-Ups
Partner A does the power
cleans while Partner B
completes the overhead
presses. Partners must
wait for each other to
complete their 8 reps
before they alternate
exercises. Once both
to simply find a balance of
constantly moving while
not hitting a wall of
muscular fatigue. It will be
slightly different for each
athlete, but the goal is to
move as much as possible
within each 5-minute round
and save rest (to the
extent possible) for the
designated rest periods.
Rather than trying to keep
track of reps at each
station, athletes can keep
a running count. For
example, if athletes get 20
Wall Balls in the first
minute, they can count
their first couple Sumo
Deadlift High-Pulls as 21,
22, 23…and so on.
Intended Stimulus
"Fight Gone Bad" is meant
to be light and fast. You
should keep the intensity
high so you feel breathless
throughout the WOD. If
you're asking yourself what
your name is after time is
called, you did it right.
Scaling Most athletes
should be able to stick with
the interval pattern.
Beginners should reduce
the loading and height of
the box. Intermediate
athletes can handle the
prescribed loading in this
workout. Beginner
Men: 10-lb. ball
1971 BENCHMARK
WODS
May 14, 2020
10 Dumbbell Lunges
(2x45/25 lb)
15 Toes-to-Bars
20 calorie Assault Air Bike
One man maker consists of
a dumbbell push-up, two
renegade rows (one per
arm), and a squat clean
thruster.
wodwell.com/wod/dumbbell-
downfall
“DURANTE
CORE 2”
5 Rounds 10 Arch Rocks
10 Arch Ups
10 second Arch Hold
1 minute Rest
Rest 1 minute between
each round. Repeat 5
times. The score will be
total time it takes to
complete all 5 rounds
including each rest period.
This workout can be used
for accessory work or as a
core finisher after a WOD.
In the comments on his
demo video, Dave Durante
posted: "begin with 10
repetitions [or seconds,
each]" and build up over
time ("building up to 60
reps or 60 sec
respectively"). The goal
should be to increase the
page 162 of 430
partners finish 8 reps of
each, do 10 high-five
pushups together. That’s
one round.
wodwell.com/wod/high-five
“HOMEBODY”
AMRAP in 19 minutes 4
Wall Walks
14 Jumping Air Squats
24 Mountain Climbers
(Right+Left = 1)
34 Jumping Jacks
On a 19-minute clock,
perform as many rounds
and repetitions as possible
(AMRAP) of the prescribed
work in the order written.
Score is the total number
of rounds and repetitions
completed before the 19-
minute clock stops.
Intended Stimulus The
movements in this workout
are very accessible (not
technical) but the time
domain is on the longer
side which requires most
athletes to pace about 80-
85% to avoid burning out.
Go too fast and you'll find
yourself taking breaks
between sets with long
transitions between
movements. The goal is to
stay steady, go unbroken
for each movement for as
to 9-ft., 45-lb. SDHP and
press, 15-in. box
Women: 6-lb. ball to
9-ft., 35-lb. SDHP and
press, 12-in. box
wodwell.com/wod/fight-gone-bad
“FILTHY FIFTY”
For Time 50 Box Jumps
(24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75
pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14
lb)
50 Burpees
50 Double-Unders
Perform all 500 repetitions
in the above order.
Perform all 50 box jumps,
for example, before you
move onto the 50 jumping
pull-ups. Score is the time
it takes you to complete all
the reps. Good Times for
"Filthy Fifty" - Beginner:
24-30 minutes -
Intermediate: 19-23
minutes - Advanced: 15-18
minutes - Elite: <14
minutes Tips and
Strategy This workout is
meant to feel light. You
1971 BENCHMARK
WODS
May 14, 2020

total repetitions (or
seconds for the holds) of
each movement while
retaining the ability to
perform the entire series
unbroken.
wodwell.com/wod/durante-core-2
“DUTCH VS.
SPEAL”
For Time 10 Thrusters
(135/95 lb)
50 Double-Unders
8 Thrusters (135/95 lb)
40 Double-Unders
6 Thrusters (135/95 lb)
30 Double-Unders
4 Thrusters (135/95 lb)
20 Double-Unders
2 Thrusters (135/95 lb)
10 Double-Unders
wodwell.com/wod/speal-vs-dutch
“EBBA”
4 Rounds for Time 74
Double-Unders
17 Power Cleans (50/30 kg)
14 Shoulder-to-Overhead
(50/30 kg)
53 calorie Row
wodwell.com/wod/ebba
long as possible (1-2 sets
on Wall Walks and 2-3 sets
on Mountain Climbers is ok
with short rests). Keep the
transitions between each
movement under 5-10
seconds. Wall Walks and
Mountain Climbers will tax
your core and shoulders
while Jumping Air Squats
and Jumping Jacks will
engage your legs and
glutes. If you don't think
you'll be able to do each
set unbroken, consider
scaling. Scaling Options
Beginner AMRAP in 19
minutes 8 Inchworms
(with Push-Up) 10 Air
Squats 12 Sit-Ups 14
Jumping Jacks (without
Arms) Intermediate
AMRAP in 19 minutes 2
Wall Walks 12 Jumping Air
Squats 22 Mountain
Climbers (left+right=2) 32
Jumping Jacks
wodwell.com/wod/homebody
“HOPE FOR
KENYA”
AMRAP in 12 minutes 50
Air Squats
30 Push-Ups
15 Pull-Ups
wodwell.com/wod/hope-for-kenya
should move constantly
through the workout (big
sets) with very little rest. If
you find that you need to
take big rest breaks, drop
the volume (do the "Dirty
Thirty") or the load. Before
you start, pick the
movements from the WOD
that are in your
wheelhouse. When you get
to a movement that you
can crush, go hard. A
steady pace through all the
movements in "Filthy Fifty"
could result in a slower
overall time. Scaling A
classic chipper of 500 reps,
this longer workout is
characterized by
intermediate-level body-
weight movements and
light loads intended to
allow people to keep
moving with limited rest.
Newer athletes should
reduce the volume and/or
modify movements to
ensure large sets and short
rest breaks (see: "Dirty
Thirty"). Intermediate
Option For time: 50 Box
Jumps (20/16 in) 50
Jumping Pull-Ups 50
Kettlebell Swings (12/8
kg) 50 Walking Lunge
Steps 50 Knees-to-Elbows
50 Push Presses (33/22 lb)
50 Back Extensions 50 Wall
Ball Shots (14/10 lb) 50

page 163 of 430

1971 BENCHMARK
WODS
May 14, 2020
“ELAINE
NOBLE”
3 Rounds for Time 400
meter Run
19 Deadlifts (225/155 lb)
400 meter Row
74 Jumping Lunges
wodwell.com/wod/elaine-noble
“EOD 130”
For Time (with a Partner)
65 Front Squats (135/95 lb)
65 Kettlebell Swings (2/1.5
pood)
16 Lateral Partner Over
Burpees
65 Hang Power Cleans
(135/95 lb)
65 Single Kettlebell Push
Presses (1.5/1 pood)
16 Lateral Partner Over
Burpees
65 Chest-to-Bar Pull-Ups
65 Box Jumps (30/24 in)
16 Lateral Partner Over
Burpees
65 Push-Ups
65 Pendlay Barbell Rows
(135/95 lb)
16 Lateral Partner Over
Burpees
Each partner wears a
Weight Vest (10/7 lb)
One partner works at a
time. Complete the work in
page 164 of 430
“HSE”
AMRAP in 17 minutes From
0:00-6:00, AMRAP of:
20 Air Squats
19 Burpees
5 minutes Rest
Then from 11:00-17:00,
AMRAP of:
24 Sit-Ups
7 Push-Ups
On a 17-minute clock,
complete as many rounds
and repetitions as possible
(AMRAP) of 20 Air Squats
and 19 Burpees for 6
minutes. Rest 5 minutes. In
the remaining time,
complete the second
AMRAP of 24 Sit-Ups and 7
Push-Ups. Score is the
total number of rounds and
repetitions completed
before the 17-minute clock
stops.
wodwell.com/wod/hse
“I’LL FLOAT 2”
3 Rounds for Time 15
Burpees (6 in target)
30 Wall Ball Shots (30/20
lb)
90 Double-Unders
Time Cap: 12 minutes
Burpees 50 Double-Unders
Beginner Option For
time: 30 Box Jumps (16/12
in) 30 Jumping Pull-Ups 30
Kettlebell Swings (8/4 kg)
30 Walking Lunge Steps
30 Hanging Leg Raises
30 Push Presses (22/11
lb) 30 Back Extensions 30
Wall Ball Shots (10/8 lb)
30 Burpees 30 Single-
Unders
wodwell.com/wod/filthy-50
“FLIGHT
SIMULATOR”
For Time 5-10-15-20-25-
30-35-40-45-50-45-40-
35-30-25-20-15-10-5
Unbroken Double-Unders
The pyramid rep scheme
ascends from 5 to 50
(increments of 5), then
back down to 5. Each set
must be unbroken. Rope
must stop moving before
starting the next set. Rest
as needed between sets. If
a set is broken, athlete
must start again from the
beginning of that set. A
single-under counts as a
broken set. Score is the
time on the clock when the
last set of unbroken
Double Unders is
completed. Scaling
1971 BENCHMARK
WODS
May 14, 2020
the order written. Partition
the repetitions between
partners as needed.
Scaling Individual
Version For Time 33 Front
Squats (135/95 lb) 33
Kettlebell Swings (2/1.5
pood) 8 Lateral Barbell
Burpees 33 Hang Power
Cleans (135/95 lb) 33
Single Kettlebell Push
Presses (1.5/1 pood) 8
Lateral Barbell Burpees 33
Chest-to-Bar Pull-Ups 33
Box Jumps (30/24 in) 8
Lateral Barbell Burpees 33
Push-Ups 33 Pendlay
Barbell Rows (135/95 lb) 8
Lateral Barbell Burpees
Wear Weight Vest (10/7 lb)
wodwell.com/wod/eod-130
“ERIN TURNER”
For Time 200 meter Run
32 Air Squats
200 meter Run
32 Push-Ups
200 meter Run
32 Deadlifts (95/65 lb)
wodwell.com/wod/erin-turner
“EVEREST”
21-15-9 Reps for Time
Back Squats (315/225 lb)
Strict Handstand Push-Ups
page 165 of 430
On a 12-minute clock,
complete three rounds as
fast as possible of: 15
Burpees (complete each by
jumping to touch a target 6
inches above standing
reach), 30 Wall Ball Shots,
and 90 Double-Unders.
Score is the time at which
the last Double-Under is
completed, or if the work is
not completed within the
12-minute time cap score
is the total number of
repetitions completed
before the 12-minute clock
stops. Scaling 3 Rounds
for Time 15 Burpees (6 in
target) 30 Wall Ball Shots
(20/14 lb) 90 Single-
Unders
wodwell.com/wod/ill-float-2
“ICON 3”
For Time 12 Front Squats
(225/155 lb)
9 Clean-and-Jerks (225/155
lb)
6 Snatches (225/155 lb)
wodwell.com/wod/icon-3
“ICON 6”
EMOM in 20 minutes 100
foot Sled Push (90/50 lb)
Max Rep Burpees with
remaining time in each
Intermediate 10-20-30-
40-50-40-30-20-10
Unbroken Double-Unders
Beginner 10-20-30-40-50-
40-30-20-10 Unbroken
Single-Unders (attempt at
least one double-under per
set)
wodwell.com/wod/flight-simulator
“FORE!”
AMRAP, Three 4-minute
Rounds in 12 minutes 4
minutes of Clean-and-Jerks
(135/95 lb)
4 minutes of Rowing
(calories)
4 minutes of Burpees
With a running clock from
0:00-4:00 complete as
many repetitions as
possible of clean-and-jerks.
At 4:00 move immediately
to the rower and row as
many calories as possible
until 8:00. Switch
immediately to burpees
and perform as many as
possible until 12:00. Score
is the number of
repetitions completed at
each station (also record
the total).
wodwell.com/wod/fore
1971 BENCHMARK
WODS
May 14, 2020
wodwell.com/wod/everest
“FAT EDDIE”
For Time 20 Back Squats
(225/155 lb)
50 meter Prowler Sprint
(180/130 lb)
20 Deadlifts (315/225 lb)
50 meter Prowler Sprint
(180/130 lb)
20 Shoulder Presses
(135/95 lb)
50 meter Prowler Sprint
(180/130 lb)
Use three barbells for the
back squats, deadlifts, and
shoulder (strict) presses.
Athlete may take the back
squats and presses from a
rack.
wodwell.com/wod/fat-eddie
“FELIX THE
CAT”
6 Rounds for Time 9
Burpees
9 Box Jumps (24/20 in)
9 Pull-Ups
9 Thrusters (40/20 kg)
9 Toes-to-Bars
With a weight vest (20/14
lb)
wodwell.com/wod/felix-the-cat
page 166 of 430
minute.
Each minute on the minute
(EMOM) perform a 100-ft
sled push, then as many
burpees as possible before
starting the sled push
again at the top of the next
minute. Score is total
number of burpees
completed in 20 minutes.
wodwell.com/wod/icon-6
“IDES OF
MARCH”
EMOM in 23 minutes Part
A:
10 Bench Presses (185/95
lb)
Part B:
10 Front Squats (185/95 lb)
Part C.
10 Pull-Ups
Part D:
10 calorie Assault Air Bike
Rest 1 minute after
finishing each part.
Complete all 5 rounds of
Part A before moving on to
Part B and so on.
wodwell.com/wod/ides-of-march
“FOUR LEAF
CLOVER”
AMRAP in 28 minutes 2
mins of Burpee Box Jumps
(24/20 in)
2 mins of Thrusters (65/45
lb)
2 mins of Sit-Ups
2 mins of Kettlebell Swings
(35/26 lb)
2 mins of Rest
Perform max reps of each
movement for 2 minutes
before moving immediately
to the next movement.
Rest for 2 minutes after
every round.
wodwell.com/wod/four-leaf-clover
“FRANZILLA”
For Time 21 Thrusters
(95/65 lb)
21 Pull-Ups
15 Thrusters (115/75 lb)
15 Chest-to-Bar Pull-Ups
9 Thrusters (135/95 lb)
9 Bar Muscle-Ups
wodwell.com/wod/franzilla
“FREDDY
KRUEGER”
21-15-9 Reps for Time
Kettlebell Swings (70/53 lb)
1971 BENCHMARK
WODS
May 14, 2020
“FIGHT4LIFE”
4 Rounds for Time 20 Jerks
(47/34 kg)
20 Air Squats
20 Hang Cleans (47/34 kg)
20 Inverted Burpees
20 Ring Dips
20 Overhead Barbell
Lunges (47/34 kg)
Rest 4 minutes
Then, establish in 4
minutes:
1 rep max Snatch
Wear a Safety Mask
through the workout.
With a running clock, as
fast as possible perform
the first part of the
workout in the order
written for 4 rounds. Rest 4
minutes. Then proceed to
the second part of the
workout which is
establishing 1 rep max
Snatch in 4 minutes. This
workout will have 2
scores. Score A is the time
on the clock when the 4
rounds of the first part are
completed. Score B is the
maximum load successfully
lifted for the Snatch within
the 4-minute time cap.
wodwell.com/wod/fight4life
page 167 of 430
Burpees
“IT’S A TRAP!”
For Time 100 Burpees wodwell.com/wod/freddy-krueger
200 meter Run to start,
then again every 2 minutes “FREEDOM
SAUCE”
The workout begins with a
Four 3-minute AMRAPs in
200 meter run. Then
21 minutes AMRAP in 3
perform burpees until the
minutes
2:00 mark and run another
21 Overhead Squats (95/65
200 meters. So, athletes
lb)
will run on minutes: 0, 2, 4,
21 Over-the-Rower
6, etc. and perform
Burpees
burpees in the remaining
Max-Calorie Row
time until the next 2
minute mark is
3 minutes Rest
reached...until 100 burpees
are completed. Score is
AMRAP in 3 minutes
the time on the clock when
18 Overhead Squats
the last rep of burpees is
(115/80 lb)
completed.
18 Over-the-Rower
Burpees
wodwell.com/wod/its-a-trap
Max-Calorie Row
“JACKPOT 777” 3 minutes Rest
AMRAP in 21 minutes 7 AMRAP in 3 minutes
calorie Assault Air Bike 15 Overhead Squats
7 Bear Complexes (135/75 (135/95 lb)
lb) 15 Over-the-Rower
7 Chest-to-Bar Pull-Ups Burpees
Max-Calorie Row
1 bear complex comprises
of: 1 power clean, 1 front
3 minutes Rest
squat, 1 push press, 1 back
squat, 1 push press.
AMRAP in 3 minutes
12 Overhead Squats
wodwell.com/wod/jackpot-777
(155/105 lb)
1971 BENCHMARK
WODS
May 14, 2020
“FIO”
For Time (in a Team of 4)
360 Sit-Ups
30 Tire Flips (500/350 lb)
50 Power Cleans (135/95
lb)
60 Push-Ups
30 Burpees
80 Box Jumps
2019 meter Row
One partner works at a
time, except for the tire
flips for which partners can
work together to
accumulate 30 total. For all
other movements, divide
the reps for each
movement among
partners. Complete one
movement before moving
to the next.
wodwell.com/wod/fio
“FLOWER”
For Max Reps To the tune
of the song "Flower"
perform the following
movements for every
mention of:
Bring Sally Up: Hold top of
the Push-Up
Bring Sally Down: Hold the
bottom of the Push-Up
(keep chest 1 in off the
ground)
page 168 of 430
12 Over-the-Rower
“JASON AND Burpees
LANDEN” Max-Calorie Row
4 Rounds for Time (with a
Partner) 376 meter Run wodwell.com/wod/freedom-sauce
(together)
39 American Kettlebell
Swing (55/35 lb)
“FRIANEBETH”
34 Burpee Box Jump Overs For Time 21 Thrusters
(30/24 in) (95/65 lb)
21 Pull-Ups
One partner works at a 15 Squat Cleans (135/95
time, except for the run lb)
which must be done 15 Ring Dips
together. 9 Deadlifts (225/155 lb)
9 Handstand Push-Ups
wodwell.com/wod/jason-and-
landen wodwell.com/wod/frianebeth
“JERRY ‘THE “G.I. GRAN”
BAWZ’ RAY” 21-15-9 Reps for Time
For Time 25 Burpees Clean-and-Jerks (60/45 kg)
52 Overhead Walking Burpee Pull-Ups
Lunges (45/25 lb Plate)
25 Burpees For the pull-ups, use a pull-
52 Toes-to-Bars up bar at least 6" above
standing reach
25 Burpees
52 calorie Air Bike
25 Burpees wodwell.com/wod/g-i-gran
52 Kettlebell Swings
25 Burpees
52 GHD Sit-Ups “GARRY
PURDHAM”
wodwell.com/wod/jerry-bawz-ray
AMRAP (with a Partner) in
31 minutes 31 Burpees
31 Double-Unders
“JOHN 31 Deadlifts (45/30 kg)
31 Push-Ups
1971 BENCHMARK
WODS
May 14, 2020

To the tune of the song, STEVENOT” 31 Box Jumps (24/20 in)

"Flower", by Moby, start 31 Hang Power Cleans
Four 7-Minute AMRAPs in
facing the ground in the (45/30 kg)
34 minutes From 0:00-
bottom of the Push-Up 31 Air Squats
7:00, 2 Rounds of:
position. When the song 31 Kettlebell Swings (24/16
13 Overhead Squats (95/65
says "Bring Sally Up," kg)
lb)
press up into the top of the 31 Shoulder-to-Overheads
13 Toes-to-Bars
Push-Up position and hold (45/30 kg)
Remaining Time:
until the song says "Bring 31 AbMat Sit-Ups
Max Snatches (95/65 lb)
Sally Down." At that point 31 calorie Row
descend back to the 31 Wall Ball Shots (9/6 kg)
2 minutes Rest
bottom of the Push-Up
position, but keep your wodwell.com/wod/garry-purdham
From 9:00-16:00, 2 Rounds
chest about 1 inch off the
of:
ground until you press
13 Front Squats (95/65 lb) “GEORGIE”
back to the top of the
13 Pull-Ups
Push-Up at the next "Bring AMRAP in 21 minutes 7
Remaining Time:
Sally Up." Continue in this Burpees
Max Cleans (95/65 lb)
manner for the entire song. 11 Push-Ups
Do not rest or let any other 22 Kettlebell Swings (54/35
2 minutes Rest
part of the body touch the lb)
ground while the song is
From 18:00-25:00, 2
playing. Score is the total Buy-in: 65 Sit-Ups
Rounds of:
number of Push-Ups you
7 Bar Muscle-Ups
complete before failure. If On a 21-minute clock, as
13 Burpees
you complete every rep many rounds and
Remaining Time:
based on the song's lyrics repetitions as possible
Max Snatches (135/85 lb)
you will complete 30 Push- (AMRAP) perform the
Ups. Alternative prescribed work in the
2 minutes Rest
Movements This order written. Score is
benchmark WOD can be number of rounds and reps
From 27:00-34:00, 2
done with Push-Ups as completed (including sit-
Rounds of:
shown here, or with other ups) in 21 minutes.
28 Push-Ups
movements like Air Squats,
28 calorie Row
Back Squats (weighted) or wodwell.com/wod/georgie
Remaining Time:
Pull-Ups.
Max Cleans (135/85 lb)
wodwell.com/wod/flower “GIANCARLO”
wodwell.com/wod/john-stevenot
AMRAP in 9 minutes 10
Thrusters (2x1.5 L water

page 169 of 430

1971 BENCHMARK
WODS
May 14, 2020
“FORTITUDE”
Alternating Minutes for 15
Rounds in 30 minutes Even
Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees
Athletes alternate between
calories on the rower and
burpees each minute,
every minute on the
minute (EMOM). They will
have the whole first minute
to complete a 15/12
Calorie Row, then rest until
the top of the next minute.
Then they have the whole
next minute to complete
15 burpees. Tips and
Strategy Finding a steady
pace to stick to for the
majority of this workout is
the name of the game. The
difficulty will undoubtedly
increase in the later
rounds, but being able to
stay calm and keep the
heart rate down in the
earlier rounds will better
guarantee success in the
second half of this thirty
minute effort. Quick
transitions to and from the
rower gain back precious
seconds and allow athletes
to work for the full minute
each round. Fast is
smooth, smooth is fast.
Scaling These numbers
are meant to be
page 170 of 430
“JOHNNY”
3 Rounds for Time (with a
Partner) Buy-In:
600 meter Run
19 calorie Row (each)
87 Erg Jump Overs
7 Rope Climbs
Cash-Out:
600 meter Run
1 Random Act of Kindness*
Time Cap: 3 months
An 'Erg Jump Over' is a
jump over the rower (aka:
ergometer). Random Act
of Kindness standards: 1.
Someone/people you don’t
know today 2. No benefit
to you (other than you
feeling good for what you
did) 3. Makes at least one
person’s life easier for a
minute, an hour, a day, or
more
wodwell.com/wod/johnny
“JONESWORTHY
” weight can be used. The
For Time 80 Air Squats
40 Kettlebell Swings (1.5/1
pood)
20 Pull-Ups
64 Air Squats
32 Kettlebell Swings (1.5/1
bottles)
10 Ground-to-Overheads
(2x1.5 L water bottles)
Directly into:
100 Lunges
100 Jumping Squats
150 Sit-Ups
50 Air Squats
50 Lunges
On a running clock, start
by performing as many
rounds and repetitions as
possible (AMRAP) of 10
Thrusters and 10 Ground-
to-Overheads in 9 minutes.
At 9:00 move immediately
to the next portion of the
workout and complete the
prescribed work in the
order written as fast as
possible. This workout will
be scored in two parts.
Score A is the total
number of repetitions
completed in the 9-minute
AMRAP. Score B is the
time on the clock when the
chipper is completed. 1.5 L
water bottles weigh about
1.5 kg/3.3 lb each. Any
object of comparable
workout was designed
during the COVID-19
pandemic for people
working out at home with
limited equipment.
1971 BENCHMARK
WODS
May 14, 2020
challenging, but ideally
something that athletes
can complete between 45-
50 seconds each round.
Some modification options
would be to bring the rep
numbers down to
somewhere between 10-
15, to make each minute
:45 seconds on and :15
seconds off, or to bring
down the total number of
rounds. It is better to pick
a modification from the
beginning and stick to it
than it is to modify in the
middle of the workout.
wodwell.com/wod/fortitude
“FRAN PLUS”
21-15-9 Reps for Time
Calories Assault Air Bike
Thrusters (95/65 lb)
Pull-Ups
Push-Ups
Sit-Ups
wodwell.com/wod/fran-plus
“FRANZILLA”
For Time 21 Front Squats
(135/95 lb)
21 Pull-Ups
15 Push Presses (135/95
lb)
15 Pull-Ups
9 Thrusters (135/95 lb)
page 171 of 430
pood) wodwell.com/wod/giancarlo
16 Pull-Ups
50 Air Squats
25 Kettlebell Swings (1.5/1 “GIROUARD”
pood) 5 Rounds for Time (in a
12 Pull-Ups team of 4) Round 1:
32 Air Squats 25 Deadlifts (100/70 lb)
16 Kettlebell Swings (1.5/1 15 Thrusters (70/50 lb)
pood) 5 Push Presses (70/50 lb)
8 Pull-Ups
16 Air Squats Round 2:
8 Kettlebell Swings (1.5/1 20 Deadlifts (100/70 lb)
pood) 15 Thrusters (70/50 lb)
4 Pull-Ups 10 Push Presses (70/50 lb)
8 Air Squats
4 Kettlebell Swings (1.5/1 Round 3:
pood) 15 Deadlifts (100/70 lb)
2 Pull-Ups 15 Thrusters (70/50 lb)
15 Push Presses (70/50 lb)
wodwell.com/wod/jonesworthy
Round 4:
10 Deadlifts (100/70 lb)
“JULIE 15 Thrusters (70/50 lb)
TURESON” 20 Push Presses (70/50 lb)
For Time 5,000 meter Run
82 Burpees Round 5:
5 Deadlifts (100/70 lb)
Rest 2 minutes 15 Thrusters (70/50 lb)
25 Push Presses (70/50 lb)
Then, 10 Rounds of:
Complete five rounds of
7 Deadlifts (135/95 lb)
the exercises as quickly as
7 Push-Ups
7 Air Squats
possible in a safe manner.
This is a four-person-team,
7 Pull-Ups
“task-specific” workout.
The purpose of this
Rest 2 minutes
workout is to develop
cohesion and combat
Finally, 4 Rounds of:
fitness under fatigue
22 Kettlebell Swings
conditions through shared
1971 BENCHMARK
WODS
May 14, 2020

9 Pull-Ups (1.5/1p) hardship, challenges, and

16 Kettlebell Clean-and-
Use the same bar for the Jerks (1.5/1p)
entire work-out.
wodwell.com/wod/julie-tureson
wodwell.com/wod/franzilla-
asheville
“K9 CHUCKY”
4 Rounds for Time 1
“FREDDY’S
Deadlift (275/205 lb)
REVENGE” 25 Kettlebell Swings (53/35
5 Rounds for Time 5 lb)
Shoulder-to-Overheads 19 Box Jumps (24/20 in)
(185/135 lb) 11 Burpees
10 Burpees
wodwell.com/wod/k9-chucky
Each shoulder-to-overhead
rep may be any type of
jerk or press. “KENDRICK”
4 Rounds for Time 18
wodwell.com/wod/freddys-
revenge
Thrusters (95/65 lb)
18 Chest-to-Bar Pull-Ups
18 Burpee Box Jumps
(24/20 in)
“FREESTYLE
FRAN” wodwell.com/wod/kendrick
For Time 45 Thrusters
(95/65 lb)
45 Pull-Ups “KHBT”
AMRAP in 20 minutes 19
Partition as needed to
seconds Buy-In:
complete 45 reps of each
200 meter One Arm
exercise as quickly as
Kettlebell Front Rack Walk
possible.
(20/15 kg)
wodwell.com/wod/freestyle-fran
Then, AMRAP in remaining
time of:
9 Chest-to-Bar Pull-Ups
2 Snatches (61/43 kg)
competition. This workout
requires four team
members to perform the
prescribed work together.
If performing the workout
with gym equipment, use
barbells, and other
available equipment. But
this workout was designed
for military units, so it was
originally intended to be
done with two .50 cal
ammo cans for deadlifts,
one 25mm ammo can for
thrusters, and one 25mm
ammo can for push
presses. Each team
member has a specific
exercise to perform: he will
be doing deadlifts,
thrusters, push-presses, or
waiting at the rest station.
Once each athlete has
completed his required
reps of the exercise at
each station, the team
rotates together so that
each athlete is at the next
station. This rotation will
continue until each soldier
has successfully completed
five rounds of each
exercise. The first round
will end when each soldier
returns to the station he
began at. Rounds 2 to 5
are executed in the exact
same order, with different
repetition requirements for

page 172 of 430

1971 BENCHMARK
WODS
May 14, 2020
“FRONING’S
WEDDING DAY”
6 Rounds for Time 3 Squat
Snatches (185/135 lb)
6 Overhead Squats
(185/135 lb)
9 Chest-to-Bar Pull-Ups
wodwell.com/wod/wedding-day
“G.I. JANE”
For Time 100 Burpee Pull-
Ups
wodwell.com/wod/g-i-jane
“GAS PEDAL”
For Time 750 meter Row
100 Double-Unders
30 Burpees over the Rower
wodwell.com/wod/gas-pedal
“GERRY”
AMRAP in 20 minutes 18
Wall Ball Shots (20/14 lb)
18 American Kettlebell
Swings (55/35 lb)
7 Power Cleans (135/95 lb)
12 Burpees
On a 20-minute clock,
complete as many rounds
and repetitions as possible
(AMRAP) of the work as
written. Score is the total
page 173 of 430
10 Bar Over Burpees
5 Dumbbell Power Cleans
(2x22.5/15 kg)
For the kettlebell front rack
walk, use one arm at a
time. Switch as needed.
wodwell.com/wod/khbt
“KING
KETTLEBELL”
5 Rounds for Time 15
Kettlebell Swings (75/55 lb)
10 Lunges
15 calorie Assault Air Bike
10 Push-Ups
15 Sit-Ups
10 Kettlebell Sumo Deadlift
High-Pulls (75/55 lb)
wodwell.com/wod/king-kettlebell
“KJALL”
AMRAP (in a Team of 3) in
45 minutes Buy-In:
1,962 meter Row
210 Back Squats (50/35
kg)
Then, AMRAP in remaining
time of:
57 Burpees
57 Deadlifts (80/55 kg)
57 Kettlebell Swings (24/20
kg)
On a 45-minute clock,
the deadlift and push
press. Spotting is not
permitted at any time.
wodwell.com/wod/girouard
“GOMEZ”
AMRAP (in a Team of 4) in
20 minutes 10 Thrusters
(2x70/50 lb)
8 Pull-Ups
150 meter Run
This workout requires four
team members to perform
the prescribed work
together. If performing the
workout with gym
equipment, use barbells,
and other available
equipment. But this
workout was designed for
military units, so it was
originally intended to be
done with two 25mm
ammo cans (70 lbs) and
two pull-up bars. As
originally written, each
exercise must be
completed before moving
to the next one (all 10
thrusters must be finished
before starting the pull-
ups, and all pull-ups must
be finished before starting
the run). The soldiers can
rest at any time during the
workout. Each soldier has
to complete as many
1971 BENCHMARK
WODS
May 14, 2020

number and rounds and athletes in groups of 3 rounds as he can in the 20

repetitions completed
when the 20-minute clock
stops.
wodwell.com/wod/gerry
“GILBERT
BAKER”
For Time 6 minute Hang
Hold
Each time you drop from
the bar, perform:
1st Drop:
must perform the
prescribed work in the
order written for as many
rounds and repetitions as
possible (AMRAP). Athletes
can split the work as
necessary. Only one
athlete works at a time.
Perform the buy-in of a
1,962 meter Row and 210
Back Squats. Then, in the
remaining time, perform
AMRAP of 57 Burpees, 57
Deadlifts and 57 Kettlebell
Swings. Score is the total
minutes. The total
number of rounds for each
team member will be
added together to obtain
the total score for the
team. For example, if
soldier A completes 12
rounds, soldier B 15
rounds, soldier C 13, and
soldier D 9, the total score
for the team would be 49.
Spotting is not permitted
at any time.
wodwell.com/wod/gomez

800 meter Run number of repetitions

20 Burpee Box Jumps completed by the group
before the 45-minute time “GUIDO”
(24/20 in)
cap stops. 21-15-9 Reps for Time Tire
2nd Drop: Flips (500/300 lb)
wodwell.com/wod/kjall Push Presses (95/65 lb)
600 meter Run
20 Burpee Box Jumps Burpees
(24/20 in)
“KORTZ” wodwell.com/wod/guido

3rd Drop: For Time 101 Back Squats

400 meter Run
20 Burpee Box Jumps
(24/20 in)
4th and subsequent Drops:
200 meter Run
20 Burpee Box Jumps
(24/20 in)
With a running clock, hang
from a pull-up bar with
your feet completely off
the ground until you
accumulate 6 total minutes
(135/95 lb)
101 Lunges (135/95 lb) “HALLOWOD”
101 Box Jumps (24/20 in) For Time 10 Burpees
2015 meter Row 31 Russian Kettlebell
Swings (70/56 lb)
Athlete may take the 10 Burpees
barbell from a weight rack. 31 Box Jumps (24/20 in)
Scaling: 10 Burpees
31 Push Presses (75/55 lb)
101 Back Squats (no
10 Burpees
weight) 101 Lunges (no
31 Pull-Ups
weight) 101 Box Step-
10 Burpees
Ups (24/20 in) 1500
31 Ball Slams (30/20 lb)
meter Row
10 Burpees

page 174 of 430

1971 BENCHMARK
WODS
May 14, 2020
hanging. If you drop from
the bar, perform the
required run and burpee
box jumps, then return to
the hang hold position. The
clock does not stop. Keep
track of cumulative hold
time.
wodwell.com/wod/gilbert-baker
“GLENN
PENDLAY”
For Time 1,000 meter Row
10 Ground-to-Overheads
(135/95 lb)
750 meter Row
10 Ground-to-Overheads
(135/95 lb)
500 meter Row
10 Ground-to-Overheads
(135/95 lb)
250 meter Row
10 Ground-to-Overheads
(135/95 lb)
Modifications For Time
(with a Partner) 2,000
meter Row 20 Ground-to-
Overheads (135/95 lb)
1,500 meter Row 20
Ground-to-Overheads
(135/95 lb) 1,000 meter
Row 20 Ground-to-
Overheads (135/95 lb) 500
meter Row 10 Ground-to-
Overheads (135/95 lb)
wodwell.com/wod/glenn-pendlay
page 175 of 430
wodwell.com/wod/kortz
“LACTIC
REPEATS”
3 Rounds for Time 250
meter Row
15 Kettlebell Swings (70/53
lb)
25 Burpees
15 Kettlebell Swings (70/53
lb)
250 meter Row
12 minute Rest after each
round
With a running clock,
perform each round as fast
as possible. Rest 12
minutes, then repeat. Time
each round of work
separately. Score is the
slowest of the three
rounds. Good Scores
(Advanced), for all 3
rounds: Male: 3:15, 3:30,
3:45 Female: 3:20, 3:40,
4:00 Expect performance
to degrade each round
(expect to be slower). But
the goal is to minimize
degredation.
wodwell.com/wod/lactic-repeats
“LANDON”
AMRAP in 30 minutes 800
31 Dumbbell Snatches
(50/35 lb)
1,031 meter Row
wodwell.com/wod/hallowod
“HANNAH”
3 Rounds for Time 31 Wall
Ball Shots (9/6 kg)
19 Power Cleans (60/40 kg)
2 Burpee Box Jump Overs
(24/20 in)
20 Kettlebell Swings (24/16
kg)
With a running clock, as
fast as possible perform
the 4 movements for 3
rounds. Score is the time
on the clock when the final
round of kettlebell swings
is completed.
wodwell.com/wod/hannah
“HEARTBREAK
KID”
3 Rounds for Time 10 Front
Squats (185/135 lb)
20 Chest-to-Bar Pull-Ups
50 Double-Unders
Front squats should be
taken from the ground.
Squat cleaning the first rep
is allowed. Scaling The
weight on the barbell
should be heavier, but
1971 BENCHMARK
WODS
May 14, 2020
“GRACE”
For Time 30 Clean-and-
Jerks (135/95 lb)
Complete 30 clean and
jerks for time. Power
cleans or full cleans are
acceptable. You may re-set
after the clean, or catch
the bar in the rack position
for the clean and push
straight into the jerk
without pausing. Push jerks
or split jerks are
acceptable. Snatches are
not allowed. Score is the
time it takes you to
complete all 30 reps. Good
Times for "Grace" (source)
- Beginner: 6-7 minutes -
Intermediate: 4-5 minutes -
Advanced: 3-4 minutes -
Elite: <2 minutes Tips and
Strategy Elite athletes
complete "Grace" in one
big set of 30 reps. If that's
not possible for you yet,
decide before the workout
starts how you'll break up
the reps. For example, 6
sets of 5, a
cascading/descending rep
scheme like 12-8-6-4, or
even 30 singles with little
or no rest between each.
Stick to the game plan--
even when it starts to hurt.
Intended Stimulus
"Grace" should feel light.
page 176 of 430
meter Run something that athletes
24 Box Jumps (24/20 in) could complete in 1-2 sets
11 Front Squats (155/105 each round. The weight will
lb) come from the ground, so
2 Bar Muscle-Ups it should be a load that
athletes can safely clean.
wodwell.com/wod/landon In order to get the proper
stimulus, the pull-up and
jump rope variations
“LAURA MAYES” should be something that
4 Rounds for Time 40 could be completed in no
Double-Unders more than 4 sets each
12 Shoulder-to-Overheads round.
(135/95 lb)
12 Back Squats (135/95 lb) wodwell.com/wod/heartbreak-kid
12 Burpees
wodwell.com/wod/laura-mayes “HEATHER”
3 Rounds For Time 550
meter Row
“LIFT UP LUKE” 12 Deadlifts (225/155 lb)
21 Rings Dips
AMRAP in 5 minutes 4
Power Cleans (155/105 lb)
wodwell.com/wod/heather
24 Double-Unders
10 Pull-Ups
aka: "Luke" for "Lift Up “HELP WITH
Autism" HEART”
For Time 1,600 meter Run
wodwell.com/wod/lift-luke
Then, 5 Rounds of:
20 Burpees
“LINCHPIN TEST
10 Single-Arm Dumbbell
11” Snatches (50/35 lb)
For Time 7 Squat Snatches 10 Single-Arm Dumbbell
(185/135 lb) Thrusters (50/35 lb)
11 Muscle-Ups 10 Single-Arm Alternating
100 Double-Unders Dumbbell Devil Presses
11 Muscle-Ups (50/35 lb)
1971 BENCHMARK
WODS
May 14, 2020
You should be able to
move through the reps
quickly without taking long
rests. This WOD should
leave you breathless and
sweating--like you just ran
a really fast mile. Scaling
"Grace" is one of the
fastest CrossFit benchmark
workouts. Reduce the load
so you can perform
multiple reps unbroken and
complete all the reps in
less than 5 minutes.
Athletes less familiar with
Olympic lifting should take
time to drill the mechanics
of each movement and
reduce the load drastically.
Intermediate Option 30
Clean-and-Jerks for Time
(115/75 lb) Beginner
Option 30 Clean-and-Jerks
for Time (75/55 lb)
wodwell.com/wod/grace
“GUT BUSTER”
For Time 150 Sit-Ups
1000 meter Row
150 Sit-Ups
wodwell.com/wod/gut-buster
“HANG IN
THERE
page 177 of 430
7 Squat Snatches (185/135
lb)
wodwell.com/wod/linchpin-test-
11
“LINCHPIN TEST
3”
3 Rounds for Time 21 Wall
Ball Shots (20/14 lb)
14 Handstand Push-Ups
7 Deadlifts (315/205 lb)
wodwell.com/wod/linchpin-test-3
“LINCHPIN TEST
6”
4 Rounds for Time 21 Wall
Ball Shots (20/14 lb)
18 Pull-Ups
15 Kettlebell Swings (1.5/1
pood)
12 Handstand Push-Ups
wodwell.com/wod/linchpin-test-6
“LINCHPIN TEST
9”
5 Rounds for Time 50 foot
Handstand Walk
5 Squat Cleans (225/155
lb)
wodwell.com/wod/linchpin-test-9
Finally, perform:
400 meter Weighted Run
(50/35 lb)
wodwell.com/wod/heart
“HIGHWAY TO
HELL”
For Time 5 mile Assault Air
Bike (in 2 minute max
intervals)
After each 2-minute
interval, if the 5-mile goal
is not met, perform:
50 Air Squats
50 Push-Ups
50 AbMat Sit-Ups
The athlete must perform
2-minutes on the air bike.
After the 2 minutes are up,
if the 5-mile target
distance is not yet
complete, the athlete must
get off of the air bike and
perform the air squats,
push-ups, and sit-ups.
Then, immediately start
the next 2-minute air bike
interval. Repeat until a
cumulative 5-mile distance
is completed. Score is the
total time it takes to
complete the cumulative 5
miles.
wodwell.com/wod/highway-to-
hell
1971 BENCHMARK
WODS
May 14, 2020
PARTNER”
EMOM (with a Partner) in
20 minutes 5 Thrusters
(95/65 lb)
5 Burpees
While partner hangs from
Pull-Up Bar
This is an every minute on
the minute (EMOM)
workout where Partner A
has one minute to finish
the reps. Whatever time is
left in the minute is rest
time. While Partner A
completes the reps,
Partner B is hanging from a
pull-up bar.
wodwell.com/wod/hang-in-there
“HARVEST”
EMOM in 6 minutes 4
Muscle-Ups
20 Wall Ball Shots (20/14
lb)
On a 6-minute clock, every
minute on the minute
(EMOM) perform 4 Muscle-
Ups and 20 Wall Ball Shots.
Score is the total number
of repetitions completed
before the 6-minute clock
stops.
wodwell.com/wod/harvest
page 178 of 430
“LOLA”
5 Rounds For Time 30
Double-Unders
20 Knees-to-Elbows
10 Handstand Push-Ups
wodwell.com/wod/lola
“LOWRY”
For Time Buy-in: 1 mile
Run
Then, 3 Rounds of:
11 Clusters (135/95 lb)
24 Box Jumps (24/20 in)
23 AbMat Sit-Ups
Cash-out: 2012 meter Row
A cluster is a clean plus a
thruster. Each repetition
starts with the barbell on
the ground. See: Cluster
Demo
wodwell.com/wod/lowry
“LUCAS”
3 Rounds for Time 30
Weighted Sit-Ups (15/10
kg)
24 Box Jumps (60/50 cm)
30 Kettlebell Swings (20/16
kg)
24 Burpees
30 Deadlifts (50% 1RM)
24 Wall Ball Shots (9/6 kg)
“HOOCH”
5 Rounds for Time 11
Deadlifts (275/205 lb)
14 Single Arm Dumbbell
Thrusters (50/35 lb)
Every 2 minutes:
150 foot Sled Push
Time Cap: 20 minutes
wodwell.com/wod/hooch
“HOT MESS”
AMRAP in 20 minutes 8
Hang Power Cleans
(135/95 lb)
12 Push-Ups
16 Lateral Lunges (65/45
lb)
20 calorie Assault Air Bike
For the lateral lunges hold
a single dumbbell (or
kettlebell) in a goblet hold
with both hands in front of
your chest/shoulders or on
your back (demo).
wodwell.com/wod/hot-mess
“HULK HOGAN”
Every 2 Minutes in 20
minutes 3 Muscle Ups
5 Power Cleans (185/135
lb)
7 Burpees
1971 BENCHMARK
WODS
May 14, 2020
“HEARTBREAKE
R, DREAM
MAKER”
AMRAP Ascending Ladder
(with a Partner) in 10
minutes 2 Wall Ball Shots
(20/14 lb) - Partner 1
2 Synchronized Burpees
2 Wall Ball Shots (20/14 lb)
- Partner 2
2 Synchronized Burpees
4 Wall Ball Shots (20/14 lb)
- Partner 1
4 Synchronized Burpees
4 Wall Ball Shots (20/14 lb)
- Partner 2
4 Synchronized Burpees
6 Wall Ball Shots (20/14 lb)
- Partner 1
6 Synchronized Burpees
6 Wall Ball Shots (20/14 lb)
- Partner 2
6 Synchronized Burpees
etc...
Partner 1 does 2 wall balls,
then both partners do 2
synchronized burpees
(together). Partner 2 does
2 wall balls, then both
partners do 2 synchro
burpees. Partner 1 does 4
wall balls, then both
partners do 4 synchro
burpees, then Partner 2
does 4 wall balls, then both
partners do 4 synchro
burpees, etc. Continue
page 179 of 430
30 Push-Ups
24 Air Squats
30 Double-Unders
wodwell.com/wod/lucas
“LUCKY 13”
3 Rounds for Time 13
Push-Ups
13 Sit-Ups
13 Box Jumps (20 in)
13 Kettlebell Swings (1.5/1
pood)
13 Push Presses (45/35 lb)
13 Walking Lunges (each
leg)
13 Mountain Climbers
13 Knees-to-Elbows
13 Pull-Ups
13 Parallel Bar Dips
13 Air Squats
13 Back Extensions
13 Burpees
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 3 rounds.
Score is the time on the
clock when the last round
of burpees is completed.
wodwell.com/wod/lucky-13
“M.I.R.”
AMRAP (with a Partner) in
30 minutes Station 1:
"Michalski"
Score is total number of
two-minute rounds
completed, plus number of
reps completed in first
incomplete round. If you
finish all 20 rounds your
score is 20 (next time add
+1 rep to each exercise (4
muscle-ups, 6 power
cleans, 8 burpees) each
round, and see how many
rounds you can get in 20
minutes).
wodwell.com/wod/hulk-hogan
“ICON 1”
3 Rounds for Time 20 Wall
Ball Shots (30/20 lb)
20 Power Cleans (135/95
lb)
wodwell.com/wod/icon-1
“ICON 4”
For Time 1.5 mile Run
120 Double-Unders
100 Air Squats
80 Chest-to-Bar Pull-Ups
60 GHD Sit-Ups
40 Clean-and-Jerks (115/85
lb)
20 Strict Deficit Handstand
Push-Ups (4.5")
wodwell.com/wod/icon-4
1971 BENCHMARK
WODS
May 14, 2020
adding 2 reps per round
until time is up.
Synchronized burpees
require both partners to do
the burpees in tandem,
with each partner on the
ground at the same time
before hopping up and
finishing with an overhead
clap.
wodwell.com/wod/heartbreaker-
dream-maker
“HEINZ 57”
For Time 57 calorie Row
57 Kettlebell Swings (24/16
kg)
57 Dumbbell Snatches
(50/35 lb)
57 Wall Ball Shots (20/14
lb)
57 Push-Ups
57 calorie Assault Bike
wodwell.com/wod/heinz-57
“HERCULES
COMPLEX”
21-15-9 Reps for Time
Deficit Strict Handstand
Push-Ups (10/7 in)
Push-Ups
Strict Presses (50/35 kg)
wodwell.com/wod/hercules-
complex
page 180 of 430
From 0:00-10:00, Partner A
performs:
23 Wall Ball Shots (20/14
lb)
53 Double-Unders
Partner B performs AbMat
Sit-Ups*
Station 2: "Irvine"
From 10:01-20:00,
perform:
30 Alternating Dumbbell
Snatches (50/35 lb)
14 Box Jumps (24/20 in)
Partner B performs Wall
Sit*
Station 3: "Rittner"
From 20:01-30:00,
perform:
12 Deadlifts (225/155 lb)
860 meter Run
Partner B performs
Burpees*
* Partner B performs the
solo movement while
Partner A does as many
reps as possible of the
couplet for the current
station. Partners switch as
needed.
This is a partner workout
with three 10-minute
AMRAPs, where Partner A
does as many reps as
“ICON 7”
4 Rounds for Time 20/17
cal Row
15 meter Handstand Walk
10 Shoulder-to-Overheads
(165/110 lb)
wodwell.com/wod/icon-7
“INCREDIBLE
HULK”
AMRAP in 20 minutes 5
Deadlifts (115/75 lb)
5 Hang Power Cleans
(115/75 lb)
5 Front Squats (115/75 lb)
5 Push Press (115/75 lb)
5 Back Squat (115/75 lb)
On a 20-minute clock, as
many rounds and
repetitions as possible
(AMRAP) perform the
prescribed work in the
order written. Score is the
total number of rounds and
repetitions completed
before the 20-minute clock
stops.
wodwell.com/wod/incredible-hulk
“IVAN THE
TERRIBLE”
5 Rounds For Time 90
seconds Single-Unders
1971 BENCHMARK
WODS
May 14, 2020
“HITMAN”
3 Rounds For Time 10 Back
Squats (225/155 lb)
400 meter Run
Barbell must be pulled
from the floor; cannot be
on a rack. Scale as needed.
wodwell.com/wod/hitman
“HOPE”
3 Rounds For Total Reps in
17 minutes 1 minute
Burpees
1 minute Power Snatches
(75/55 lb)
1 minute Box Jumps (24/20
in)
1 minute Thrusters (75/55
lb)
1 minute Chest-to-Bar Pull-
Ups
1 minute Rest
Athlete moves from among
five stations after a minute
each. After the five-minute
round a one-minute break
is allowed before
repeating. The clock does
not reset or stop between
exercises. On call of
"rotate," the athlete moves
to next station
immediately. One point is
given for each rep, except
on the rower where each
page 181 of 430
possible of the work
prescribed for the current
station while Partner B
does the asterisked
movement (Partner A may
only work while Partner B
is working). Partners move
to the next station
together after 10 minutes.
Partners may switch as
needed.
wodwell.com/wod/m-i-r
“MADDIE”
AMRAP in 16 minutes 4
Squat Cleans (135/95 lb)
11 Burpee Box Jump Overs
(24/20 in)
20 Double-Unders
wodwell.com/wod/maddie
“MAMA PAULA”
7 Rounds for Time 7 Man
Makers (2x22.5/15 kg)
7 Dumbbell Squat Cleans
(2x22.5/15 kg)
7 Dumbbell Clean-and-
Jerks (2x22.5/15 kg)
7 Burpee Broad-Jumps
7 Dumbbell Thrusters
(2x22.5/15 kg)
7 Push-Ups
7 Wall Ball Shots (20/14 lb)
Time Cap: 45 minutes
50-40-30-20-10 Reps of:
Alternating Lunges
Push-Ups
Sit-Ups
Start each round with 90
seconds of jump rope
(singles), then do 50 reps
of each of the other
movements. Start round
two with 90 seconds of
jump rope again, then do
40 reps of each of the
other movements.
Continue with the
descending rep scheme for
five total rounds.
wodwell.com/wod/ivan-terrible
“JACOB”
For Time 1 mile Run
100 Double-Unders
60 Sumo Deadlift High-
Pulls (95/65 lb)
100 Double-Unders
1 mile Run
Complete the work in the
order written. Start and
end with a 1-mile Run.
wodwell.com/wod/jacob
“JEREMY”
21-15-9 Reps For Time
Overhead Squats (95/65
lb)
1971 BENCHMARK
WODS
May 14, 2020

calorie is one point. See: wodwell.com/wod/mama-paula Burpees

"Hope" workout scorecard.
Good Scores for "Hope" wodwell.com/wod/jeremy
(source) - Beginner: 8 “MAMBA
Burpees + 4 Snatches + MENTALITY”
12 Box Jumps + 6 “JERRY
AMRAP in 20 minutes 2
Thrusters + 4 C2B - Ring Muscle-Ups SWINGER”
Intermediate: 10 Burpees 8 Box Jumps (33/27 in) For Time 30 Wall Ball Shots
+ 6 Snatches + 14 Box 24 Wall Ball Shots (20/14 (20/14 lb)
Jumps + 8 Thrusters + 6 lb) 30 Kettlebell Swings (2/1.5
C2B - Advanced: 15 pood)
Burpees + 10 Snatches + wodwell.com/wod/mamba- 60 Box Jumps (24/20 in)
18 Box Jumps + 12 mentality
30 Kettlebell Swings (2/1.5
Thrusters + 12 C2B - Elite: pood)
20 Burpees + 21 Snatches 30 Wall Ball Shots (20/14
+ 26 Box Jumps + 19 “MANCHESTER” lb)
Thrusters + 21 C2B AMRAP in 22 minutes 22
Power Cleans (60/40 kg) wodwell.com/wod/jerry-swinger
wodwell.com/wod/hope
5 Burpee Muscle-Ups
17 Box Jump Overs (24/20
in) “JOHN
“HOTEL HELL” 200 meter Run STRAHAN”
For Time 100 Dumbbell
For Time 5 Rounds of:
Hang Clean Thrusters wodwell.com/wod/manchester
33 Wall Ball Shots (20/14
(2x35/25 lb)
lb)
“MARGUERITA” 18 Burpees
5 Burpees to start, and at
the top of each minute 50 Rounds for Time 1 Buy-Out:
Burpee 1982 meter Row
Start with 5 burpees. Then
1 Push-Up
complete as many hang
1 Jumping-Jack wodwell.com/wod/john-strahan
squat clean thrusters (aka:
1 Sit-Up
"hang clusters") as
1 Handstand
possible until the minute is
“JOKER”
up. Repeat until 100 total With a running clock, as
are completed. Score is For Time 1-2-3-4-5-6-7-8-9-
fast as possible perform
the time on the clock when 10 reps of:
the prescribed work in the
the last thruster is Toes-to-Bars
order written for 50
completed. If athlete does rounds. Score is the time
not finish score is number 10-9-8-7-6-5-4-3-2-1 reps
on the clock when the last

page 182 of 430

1971 BENCHMARK
WODS
May 14, 2020

of rounds and reps handstand is completed. of:

completed. Good Times for
"Marguerita" (source) -
wodwell.com/wod/hotel-hell Beginner: 25-28 minutes -
Intermediate: 21-24
minutes - Advanced: 19-20
“I PLANK, YOU minutes - Elite: 17-18
Deadlifts (225/155 lb)
Scaling For athletes 55+,
use 185/135 lb barbells.
wodwell.com/wod/joker

PLANK” minutes
For Time (with a Partner) “JORDY’S
wodwell.com/wod/marguerita
5,000 meter Row
50 Front Squats
GOODBYE”
60 Box Jumps For Time (with a Partner)
“MARINE 16” 800 meter Farmer Carry
Break it up any way you Eight 2-minute AMRAPs in (24/16kg)
like. Only one partner may 16 minutes From 0:00-2:00 100 Air Squats / Plank Hold
work at a time. While one 20 meter Sprint 90 Pull-Ups / Superman
partner is working, the 16 Burpees Hold
other is holding a plank. If 80 Sit-Ups / Wall Sit Hold
the partner holding a plank From 2:00-4:00: 70 Burpees / Hang Hold
drops out, partners switch 20 meter Sprint 60 Hand-Release Push-Ups
places. 16 Push-Ups / Handstand Hold
50 Buddy Deadlifts (100/70
wodwell.com/wod/i-plank-you- From 4:00-6:00: kg)
plank 20 meter Sprint 400 meter Farmer Carry
16 Air Squats (24/16 kg)

“ICON 2” From 6:00-8:00: To start, partners do the

3 Rounds for Time 10
Thrusters (155/105 lb)
10 Muscle-Ups
400 meter Run
wodwell.com/wod/icon-2
“ICON 5”
AMRAP in 12 minutes 2
Rope Climbs
6 Deadlifts (275/185 lb)
9 Box Jumps (24/20 in)
20 meter Sprint
16 Mountain Climbers
From 8:00-10:00:
20 meter Sprint
16 Jumping Jacks
From 10:00-12:00:
20 meter Sprint
16 Jumping Lunges
From 12:00-14:00:
20 meter Sprint
farmer carry together
(each athlete carries two
kettlebells, one in each
hand). For the next five
movements one partner
works while the other
partner 'holds.' If one
partner takes a break,
partners switch positions
then continue. The buddy
deadlifts are performed
with a single bar, both
partners lifting it together.

page 183 of 430

1971 BENCHMARK
WODS
May 14, 2020
wodwell.com/wod/icon-5
“ICON 8”
2 Rounds for Time 50 feet
Yoke Carry (500/350 lb)
15 Snatches (135/95 lb)
50 feet Yoke Carry
(500/350 lb)
15 Clean-and-Jerks (135/95
lb)
wodwell.com/wod/icon-8
“INMAN MILE”
For Time 1 mile Weighted
Walk (150% bodyweight)
The lifter will take a bar
onto the shoulders with a
weight equal to 150 per
cent of the lifter’s
bodyweight. The lifter will
then carry this weight a
distance of one mile. Gait
is optional. Stopping to rest
is allowed, but neither the
lifter nor the weight may
be supported in any
manner. The bar must not
be touched by any
assistants once the mile
has begun or it will be a
disqualification. The bar
must stay on the back the
entire mile. Scaling
Intermediate (A) 1 mile
Weighted Walk
(bodyweight)
page 184 of 430
16 High Knees
From 14:00-16:00:
20 meter Sprint
16 Tuck Jumps
Perform as many rounds
and repetitions as possible
of each couplet within the
2 minutes allotted, then
move immediately to the
next 2-minute AMRAP.
Count one repetition for
each 20-meter sprint (10
meters = 1 repetition).
Count one repetition for
each 2-count on mountain
climbers and high knees
(left and right = 1
repetition). For all other
movements, count one
repetition per completed
movement (eg: burpees,
push-ups, air squats,
jumping jacks, tuck jumps)
or per side (eg: jumping
lunges). Track total
number of repetitions
completed for each 2-
minute AMRAP. Score is
total number of repetitions
completed in all eight
AMRAPs.
wodwell.com/wod/marine-16
“MARTIN”
For Time 800 meter Run
wodwell.com/wod/jordys-
goodbye
“JUMP
AROUND”
EMOM (with a Partner) in
15 minutes 8 Alternating
Dumbbell Snatches
After each 3 minutes
perform:
50 Double-Unders
Partners are working on
different exercises and
switch at the end of each
minute. Remaining time in
the minute after
completing the prescribed
reps is the rest period.
Every third minute, both
partners complete 50
double unders or 75 single-
unders. For example: in
minute 1, Partner A
completes the dumbbell
snatches while Partner B
completes the overhead
press. In minute two, they
switch. In minute 3, they
each complete the 50
double-unders or 75 single-
unders. Continue this
pattern for 15 minutes.
wodwell.com/wod/jump-around
1971 BENCHMARK
WODS
May 14, 2020

Intermediate (B) 1 mile Then 8 Rounds of: “KARABEL”

Weighted Walk (50% 8 Push-Ups
10 Rounds for Time 3
bodyweight) 8 Pull-Ups
Power Snatches (135/95 lb)
8 Air Squats
15 Wall Ball Shots (20/14
wodwell.com/wod/inman-mile
lb)
Then:
800 meter Run wodwell.com/wod/karabel
“JACINTO
STORM” wodwell.com/wod/martin

For Time 69 Double-Unders “KENT”

69 Air Squats AMRAP in 28 minutes 15
“MATHEUS”
69 Push-Ups Russian Kettlebell Swings
69 Pull-Ups Two 15-minute AMRAPs in
(70/53 lb)
69 Wall Ball Shots (20/14 30 minutes AMRAP from
20 Box Jumps (24/20 in)
lb) 00:00-15:00
25 Dumbbell Hang Squat
69 Kettlebell Swings (1.5/1 5 Snatches (115/85 lb)
Cleans (50's/35's lb)
pood) 11 Wall Ball Shots (20/16
30 Burpees
69 Deadlifts (95/65 lb) lb)
69 Double-Unders 14 Push-Ups
From 12:00-13:00, Rest in
silence
wodwell.com/wod/jacinto-storm AMRAP from 15:00-30:00
7 Muscle-Ups On a 28-minute clock,
12 Burpees perform as many
“JAKE’S WOD” 16 Double-Unders repetitions as possible of
For Time (in teams of 3) the kettlebell swings, box
With a running clock
Cash-In: jumps, hang squat cleans,
perform as many
1997 meter Row and burpees. At the 12:00
repetitions as possible
mark rest for one minute.
(AMRAP) of the first 15-
Then, 20 Rounds of: At 13:00, resume the
minute portion of the
7 Shoulder-to-Overheads workout where you left off
workout. At 15:00 move on
(80/60 lb) and continue until 28:00.
to the second 15-minute
10 Power Cleans (80/60 lb) Score is total rounds and
AMRAP. Do not rest
28 Double-Unders repetitions completed.
between AMRAPs.
5 Rope Climbs
wodwell.com/wod/kent
wodwell.com/wod/matheus
Cash-Out:
2018 meter Row
“KIANA”
Partition the work as 4 Rounds for Time 2 Squat

page 185 of 430

1971 BENCHMARK
WODS
May 14, 2020

needed among the three “MCFLURRY” Cleans (185/125 lb)

team members. 15 Push-Ups
For Time 400 meter Run
99 Double-Unders
21 Cleans (185/135 lb)
wodwell.com/wod/jakes-wod 12 Sit-Ups
21 Pull-Ups
23 Deadlifts (185/125 lb)
400 meter Run
13 Box Jumps (24/20 in)
“JEREMY 15 Dumbbell Thrusters
(50/35 lb)
BAUGH” 15 Pull-Ups
wodwell.com/wod/kiana

AMRAP (with a Partner) in 400 meter Run

25 minutes 8 Toes-to-Bars
17 Overhead Squats (95/65
lb)
20 Floor Presses (95/65 lb)
19 calorie Bike + Barbell
Hold (95/65 lb)
39 Double-Unders
This workout is performed
in teams of 2. Only one
athlete can work at a time.
Partner 1 needs to finish all
the reps for one movement
before Partner 2 can
proceed with the next
movement (eg: Partner 1
completes the 8 Toes-to-
Bar; Partner 2 completes
the 17 Overhead Squats;
etc.). During the 19 calorie
bike, the partner not on
the bike must pick up and
hold the barbell for the
whole duration of the 19
calories (if the barbell
drops, the air bike must
stop).
wodwell.com/wod/jeremy-baugh
9 Cleans (185/135 lb)
9 Pull-Ups
400 meter Run
wodwell.com/wod/mcflurry
“MIAGI”
For Time 50 Deadlifts
(135/95 lbs)
50 Double Kettlebell
Swings (24/16 kg)
50 Push-Ups
50 Clean-and-Jerks (135/95
lb)
50 Pull-Ups
50 Kettlebell Taters (24/16
kg)
50 Box Jumps (24/20)
50 Wall Climbs
50 Knee-to-Elbows
50 Double-Unders
A Kettlebell Tater (video
demo) is a kettlebell swing
into a front squat, in which
the bell is flipped at the
top of the swing and again
at the top of the front
squat.
“KING KONG”
3 Rounds For Time 1
Deadlift (455/320 lb)
2 Muscle-Ups
3 Squat Cleans (250/175
lb)
4 Handstand Push Ups
wodwell.com/wod/king-kong
“KOBE”
AMRAP in 13 minutes 8
Thrusters (95/65 lb)
24 Box Jumps (24/20 in)
wodwell.com/wod/kobe-2
“KRISTIN”
For Time 2 minute Hang
Hold
100 Double-Unders
40 V-Ups
30 Cleans (80% max)
40 V-Ups
30 Cleans (80% max)
100 Double-Unders
2 minute Hang Hold

page 186 of 430

1971 BENCHMARK
WODS
May 14, 2020
“JOHN MC”
AMRAP in 35 minutes Buy-
In: 79 Pull-Ups
Then, AMRAP in remaining
time of:
14 Alternating Dumbbell
Snatches (50/35 lb)
200 meter Farmer's Carry
(2x50/35 lb)
19 Burpee Box Jump Overs
(24/20 in)
On a 35-minute clock, start
by completing the 79 Pull-
Ups. Once done, move
immediately to complete
as many rounds and
repetitions as possible
(AMRAP) in the remaining
time of the Dumbbell
Snatches, Farmer's Carry,
and Burpee Box Jump
Overs. Score is the total
number of rounds and
repetitions completed of
the AMRAP portion of the
workout.
wodwell.com/wod/john-mc
“JOHN’S WILL”
AMRAP in 30 minutes 30
Air Squats
20 Box Jumps (24/20 in)
32 meter Walking Lunges
20 Hand Release Push-Ups
15 Burpees
page 187 of 430
wodwell.com/wod/miagi This workout, as originally
written, called for "heavy
cleans" but did not specify
“MIKKO’S an Rx weight. WODwell set
TRIANGLE” Rx at 80% of the athlete's
EMOM in 39 minutes 1 1-rep max clean. Scale as
minute Row needed.
1 minute SkiErg
1 minute Assault Bike
wodwell.com/wod/kristin
1 minute Rest
“LAETITIA”
Set a single number of
calories and complete that For Time 2 Rounds of:
amount of work each 100 meter Run
75 Sit-Ups
minute - every minute.
200 meter Run
Set a target number of 50 Push-Ups
calories and complete that 300 meter Run
number of calories each 25 Toes-to-Bars
minute through the entire 400 meter Run
workout (39 minutes not 25 Ring Dips
counting the last 1-minute
rest). A common target for Then, perform:
Rx-level athletes is 20 300 Double-Unders
calories per minute for 2,000 meter Row
each station. Score is the
total number of calories wodwell.com/wod/laetitia
completed (for example, if
athlete does 20 calories
per minute, they will “LAS VEGAS
complete 600 total calories ANNIVERSARY”
for the entire workout). AMRAP in 17 minutes 10
Scaling Reduce the Burpees
number of calories per 1 Muscle-Up
minute to a number which 58 Double-Unders
will be challenging to hold
each minute for the entire Buy-Out:
workout. 400 meter Plate Carry
(45/25 lb)
wodwell.com/wod/mikkos-
1971 BENCHMARK
WODS
May 14, 2020
100 meter Run
On a 30-minute clock, as
many rounds and
repetitions as possible
(AMRAP) perform the
prescribed work in the
order written. Score is the
total number of rounds and
repetitions before the 30-
minute clock stops.
wodwell.com/wod/johns-will
“JONAH LOMU”
For Time 1975 meter Run
11 Sandbag Ground-to-
Over-Shoulder (55/45 lb)
11 Thrusters (135/95 lb)
11 Handstand Push-Ups
11 Hang Squat Cleans
(135/95 lb)
11 Chest-to-Bar Pull-Ups
11 Shoulder-to-Overheads
(135/95 lb)
11 Back Squats (135/95 lb)
11 Power Cleans (135/95
lb)
37 Wall Ball Shots (20/14
lb)
40 Kettlebell Swings (1.5/1
Pood)
wodwell.com/wod/jonah-lomu
“JUDAH
page 188 of 430
triangle
“MIRACLE MILE”
For Time 400 meter Run
25 Kettlebell Swings (55/35
lb)
200 meter Farmers Walk
(55,40/35,30 lb)
200 meter Waiters Walk
(40/30 lb)
25 Box Jumps (24/20 in)
100 meter Sprint
100 meter Walking Lunges
100 meter Sprint
100 meter Walking Lunges
5 Burpees
400 meter Medicine Ball
Run (20/14 lb)
For the farmers walk carry
one kettlebell and one
dumbbell, different
weights. For the waiters
walk use only
the dumbbell.
wodwell.com/wod/miracle-mile
“MLK DAY”
For Time 63 Cleans (95/65
lb)
64 Wall Ball Shots (20/14
lb)
64 Pull-Ups
65 Kettlebell Swings (1.5/1
pood)
68 Front Squats (96/65 lb)
wodwell.com/wod/las-vegas-
anniversary
“LEGER”
For Time (in a team of 6)
400 meter Run
21 Thrusters (70/50 lb)
30 Pull-Ups
800 meter Run
30 Pull-Ups
21 Thrusters (70/50 lb)
400 meter Run
This workout requires six
team members to perform
the prescribed work
together. If performing the
workout with gym
equipment, use barbells,
and other available
equipment. But this
workout was designed for
military units, so it was
originally intended to be
done with two .25mm
ammo cans for thrusters
and two pull-up bars or two
sets of rings for pull-ups.
Once each athlete has
completed the first 400-
meter run, he will begin
the thrusters. After
completing the required
reps of thrusters, he will
transition to pull-ups. Each
exercise must be
completed before moving
on the next one—i.e., you
must finish all 21 thrusters
1971 BENCHMARK
WODS
May 14, 2020
MACCABEE”
8 Rounds for Time 8 Hang
Power Cleans (95/65 lb)
8 Front Squats (95/65 lb)
8 Push Presses (95/65 lb)
8 Burpees
8 Pull-Ups
8 Dips
8 Box Jumps (20 in)
8 Sit-Ups
wodwell.com/wod/judah-
maccabee
“JUSTIN”
For Time 30-25-20-15-10-5
reps of:
Calorie Ski Erg
Bench Presses (155/105 lb)
3 Rope Climbs (after each
round)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
accomplish 30 calorie Ski
Erg, 30 Bench Presses, and
3 Rope Climbs before
moving on to 25 calorie Ski
Erg, 25 Bench Presses, and
3 Rope Climbs and so on.
Score is the time on the
clock when the last set of
Rope Climbs is completed.
wodwell.com/wod/justin-2
page 189 of 430
wodwell.com/wod/mlk-day
“MOLLY ANN”
10 Rounds for Time 15 Airs
Squats
5 Burpee Box Jumps (24/20
in)
4 Cleans (155/105 lb)
wodwell.com/wod/molly-ann
“MOREY”
4 Rounds for Time 100
meter Jerry Can Carry
(2x50 lb)
2 Deadlifts (235/160 lb)
16 Push-Ups
20 meter Tire Flips
16 Push-Ups
2 Deadlifts (235/160 lb)
100 meter Bear Crawl
Wear a Weight Vest (20/14
lb)
With a running clock, as
fast as possible perform
the 5 movements in order
for 4 rounds. Perform the
entire workout wearing a
Weight Vest. Score is the
time on the clock when the
final round of the Bear
Crawl is completed. The
Jerrycans can be carried as
a Farmer's Carry. A
completely full Jerrycan is
comparable to a 50 lb
before starting the 30 pull-
ups. However, each
exercise may be broken up
into sets as desired—e.g.,
three sets of 7 thrusters to
complete the required 21,
or two sets of 15 for the 30
pull-ups. If an athlete is
unable to complete 30 pull-
ups on his own, spotting
will be permitted. However,
spotting will be executed
by supporting the back of
the athlete doing pull-ups,
not by supporting his feet,
and only by a team
member who is also
conducting pull-ups. If an
athlete is in the midst of
his own set of thrusters, he
is not permitted to spot
another team member
doing pull-ups.
wodwell.com/wod/leger
“LINCHPIN TEST
1”
For Time 400 meter Run
21-15-9 Reps of:
Thrusters (75/55 lb)
Pull-Ups
400 meter Run
21-15-9 Reps of:
Thrusters (75/55 lb)
1971 BENCHMARK
WODS
May 14, 2020
“KAREN +
JOHNNY”
For Time 35 Pull-Ups
35 Burpees
35 Hang Power Cleans
(115/75 lb)
35 Push Presses (115/75
lb)
35 Kettlebell Swings (53/35
lb)
35 Sit-Ups
35 Pull-Ups
wodwell.com/wod/karen-johnny
“KETTLE BEAR
20”
2 Rounds for Time 20
Kettlebell Sumo Deadlift
High Pulls (24/16 kg)
20 Double-Unders
20 Single-Arm Overhead
Walking Lunges (24/16 kg)
20 Double-Unders
20 Alternating Kettlebell
Snatches (24/16)
20 Double-Unders
20 Kettlebell Clean-and-
Presses (24/16 kg)
20 Double-Unders
20 Kettlebell Swings (24/16
kg)
20 Double-Unders
Use a single kettlebell
throughout the workout.
For the snatches, alternate
page 190 of 430
dumbbell. Half-full Pull-Ups
Jerrycans are comparable
to a 25 lb Dumbbell (or 26 400 meter run
lb kettlebell). Therefore,
dumbbells or kettlebells wodwell.com/wod/linchpin-test-1
can be substituted for
Jerrycans.
“LINCHPIN TEST
wodwell.com/wod/morey 12”
For Time 400 meter Run
15 Clean-and-Jerks (135/95
“MOVES LIKE
lb)
JAGGER” 3 Rope Climbs (15 ft)
AMRAP (with a Partner) in
10 minutes Partner 1: 400 meter Run
10 Hand Release Deadlifts 12 Clean-and-Jerks (135/95
(225/155 lb) lb)
10 Box Jumps (30/24 in) 2 Rope Climbs
Partner 2: 400 meter run
Kettlebell Hold in Bottom of 9 Clean-and-Jerks (135/95
Squat (53/35 lb) lb)
1 Rope Climb
Alternate each round
wodwell.com/wod/linchpin-test-
Buy-In: 50 Goblet Lunges 12
(53/35 lb) (each)
For the buy-in one partner “LINCHPIN TEST
must work at a time. 4”
Partition the work between 2 Rounds for Time 18
partners as needed. Team calorie Row
must complete 50 total 15 Thrusters (95/65 lb)
lunges. While partner 1 is 12 Chest-to-Bar Pull-Ups
working to complete a full
round of deadlifts and box wodwell.com/wod/linchpin-test-4
jumps, partner 2 is holding
a kettlebell in the bottom
of the squat. Partner 1
cannot begin deadlifts until
1971 BENCHMARK
WODS
May 14, 2020
arms each rep. For the
lunges and clean-and-
presses complete 10 per
arm per round.
wodwell.com/wod/kettle-bear-20
“KILINO JO”
For Time (in a Team of 3):
Buy In:
1997 meter Row
Then, 4 Rounds of:
16 Deadball Over Bar
(chest height) (50/35 kg)
13 Rope Climbs
29 Deadball Bear Hug
Squats
24 Clean & Jerks (60/40kg)
Cash Out:
2017 m Deadball March*
*Carry 2 Deadballs per
team:
Males: 1 x 40kg and 1 x
20kg
Females: 1 x 30kg and 1 x
20kg
Complete the row, then the
4-round portion of the
workout, then the deadball
march. For the deadball
march, rotate deadballs
among team members
until the 2017 meter
distance is completed. If a
deadball is dropped at any
page 191 of 430
partner 2 is in the bottom
of the squat. After partner
1 completes 10 deadlifts
and 10 box jumps, partners
switch positions. Partner 1
must pass the kettlebell to
partner 2. Hand release
deadlifts require that the
hands be released from the
barbell at the bottom of
the lift when the bumpers
have touched the
floor. Bars must not be
dropped from the waist. A
complete rep occurs when
the bar is lifted from the
floor using both hands, the
athlete has demonstrated
full hip extension and
shoulders are behind the
bar and the bar is then
returned to the floor and
hands released from the
bar when the bumpers
touch the floor.
wodwell.com/wod/moves-like-
jagger
“NAPALM”
2 Rounds for Time 10 Bar
Muscle-Ups
20 Bar Facing Burpees
30 Deadlifts (225/155 lb)
40 Wall Ball Shots (30/20
lb)
wodwell.com/wod/napalm
“LINCHPIN TEST
7”
4 Rounds for Time 4 Power
Cleans (205/145 lb)
4 Front Squats (205/145 lb)
4 Shoulder-to-Overheads
(205/145 lb)
wodwell.com/wod/linchpin-test-7
“LINDSAY”
For Time 24 calorie Row
24 Box Jumps
24 Push-Ups
24 Snatches (75/55 lb)
24 Pull-Ups
24 Burpees
24 Thrusters (75/55 lb)
24 Air Squats
24 AbMat Sit-Ups
24 Clean-and-Jerks (75/55
lb)
2 x 400 meter Run
24 Walking Lunges
24 Push Presses (75/55 lb)
24 Kettlebell Swings (53/35
lb)
24 Front Squats (75/55 lb)
24 Toes-to-Bars/Knee
Raises
24 Overhead Squats
24 Ring Dips
24 Wall Ball Shots (20/14
lb)
24 Double Unders
24 Handstand Push-Ups
24 Kettlebell Snatches
(53/35 lb) (alternating)
1971 BENCHMARK
WODS
May 14, 2020

point, for any reason, all 24 Deadlifts (75/55 lb)

team members complete
10 push-up penalty (each)
before carrying on.
wodwell.com/wod/kilino-jo
“KING SNATCH”
5 Rounds for Time Chest-
to-Bar Pull-Ups
10 Power Snatches
15 calorie Assault Air Bike
20 AbMat Sit-Ups
25 Single-Unders
wodwell.com/wod/king-snatch
“KOREAN
MEMORIAL
DAY”
For Time Cash-In:
1950 meter Row
Then, 3 rounds of:
6 Snatches (135/95 lb)
25 Push-Ups
“NAUTICAL
NANCY”
5 Rounds for Time 400
meter Row
15 Overhead Squats (95/65
lb)
wodwell.com/wod/nautical-nancy
“NEVER
FORGET”
3 Rounds For Time 100
meter Sandbag Carry
(135/90 lb)
9 Handstand Push-Ups
11 Overhead Squats
(115/75 lb)
wodwell.com/wod/never-forget
“NOAH WOOD”
Two Parts for Time 7
Rounds of:
20 Back Squats (95/65 lb)
4 Chest-to-Bar Pull-Ups
24 Hang Squat Cleans
(75/55 lb)
Movements may be done
in any order. All reps for
each movement must be
completed before
proceeding to the next
movement. For the box
jumps, box step-ups are
allowed but not required.
wodwell.com/wod/lindsay
“LOS”
in 21 minutes From 0:00-
15:00:
AMRAP in 15 minutes
5 Hang Cleans (95/65 lb)
18 Double-Unders
20 seconds Rest
Then, from 15:00-21:00:
1 Rep Max Clean-and-Jerk
wodwell.com/wod/los

Then, 8 Rounds of: 10 minutes Rest “LP 450”

6 Front Squats (135/95 lb)
For Time 100 Double-
25 Double-Unders Then, 3 Rounds of:
Unders
9 Burpees to Target (6 in
10 Chest-to-Bars
Cash-Out: above standing reach)
20 Toes-to-Bars
1953 meter Row 6 Box Jumps (36/30 in)
30 Deadlifts (155/105 lbs)
40 Push-Ups
wodwell.com/wod/korean- With a running clock start
memorial-day 50 AbMat Sit-Ups
the first couplet of back
40 Burpees
squats and chest-to-bar
30 Box Jumps

page 192 of 430

1971 BENCHMARK
WODS
May 14, 2020
“L.A.G.”
19 Rounds for Time (with a
Partner) 2 Legless Rope
Climbs
6 Kettlebell Swings (2/1.5
pood)
16 GHD Sit-Ups
One partner works while
the other rests. Partition
the work as needed.
wodwell.com/wod/l-a-g
“LAILA”
6 Rounds for Time 100
Double-Unders
16 Cleans (60% max)
30 Pull-Ups
This workout, as originally
written, called for "cleans"
but did not specify an Rx
weight. WODwell set Rx at
60% of the athlete's 1-rep
clean. Scale as needed.
wodwell.com/wod/laila
“LAST ASCENT”
5-10-15 Rounds for Time
Back Squats (225/155 lb)
Box Jumps (20/24 in)
wodwell.com/wod/last-ascent
page 193 of 430
pull-ups. Rest 10 minutes
with the clock still running.
Then start the second
couplet 10 minutes after
you finished the first. Back
squats are from the
ground.
wodwell.com/wod/noah-wood
“NORMAN”
Three 10-minute AMRAPs
in 30 minutes AMRAP from
0:00 to 10:00:
10 Box Jumps (24/20 in)
10 Burpees
10 Pull-Ups
AMRAP from 10:00 to
20:00:
2 Rope Climbs
20 Air Squats
30 Double-Unders
AMRAP from 20:00 to
30:00:
200 meter Run
5 Deadlifts (225/155 lb)
5 Handstand Push-Ups
wodwell.com/wod/norman
“OGAR”
AMRAP in 14 minutes 3
Snatches (135/95 lb)
1 Muscle-Up
12 Wall Ball Shots (20/14
lb)
20 Push Press (155/105
lbs)
10 Power Cleans (155/105
lbs)
100 Double-Unders
wodwell.com/wod/lp-450
“LUCK OF THE
IRISH”
5 Rounds for Time 17
Kettlebell Swings (53/35 lb)
17 Knees-to-Elbows
17 Sumo Deadlift High-
Pulls (53/35 lb)
17 Goblet Squats (53/35 lb)
wodwell.com/wod/luck-of-the-
irish
“LUCKY
SEVENS”
5 Rounds for Time 7 Bar
Muscle-Ups
7 Dumbbell Squat Clean
Thrusters (2x70/50 lb)
wodwell.com/wod/lucky-sevens
“MACHO MAN”
EMOM for as Long as
Possible 3 Power Cleans
(185/135 lb)
3 Front Squats (185/135 lb)
3 Jerks (185/135 lb)
1971 BENCHMARK
WODS
May 14, 2020

wodwell.com/wod/ogar Each minute on the minute

“LEPRECHAUN” (EMOM), starting at the top
3 Rounds for Time 17 Push of the minute, complete
Presses (95/65 lb) “ONE BAR, one round of 3 Power
20 Bar-Facing Burpees THREE GIRLS” Cleans, 3 Front Squats and
16 Power Snatches (95/65 21-15-9 Reps for Time 3 Jerks. Rest the remainder
lb) Thrusters (135/95 lb) of the minute. Take the
400 meter Run Pull-Ups barbell from the ground.
(backwards) Squat Cleans (135/95 lb) Do not use a rack. Score is
Ring Dips the total number of rounds
wodwell.com/wod/leprechaun
Deadlifts (135/95 lb) completed before
Handstand Push-Ups becoming unable to
complete a round prior the
“LINCHPIN TEST Use the same weight for all start of the next minute.
10” barbell movements. Good Score for "Macho
5 Rounds for Time 15 Wall Man" - Beginner: 7-9
Ball Shots (20/14 lb) wodwell.com/wod/one-bar-three- rounds - Intermediate: 10-
15 Power Cleans (95/65 lb)
girls 12 rounds - Advanced: 13-
15 rounds - Elite: 16+
wodwell.com/wod/linchpin-test- rounds Tips and Strategy
10 “OPEX LACTIC To get a good score in this
TEST” WOD, go as unbroken as
3 Rounds at Max Effort 250 possible for as long as
“LINCHPIN TEST meter Row possible: 3 unbroken Power
2” 10 Kettlebell Swings (70/56 Cleans, directly into 3
lb) unbroken Front Squats,
3 Rounds for Time 5
10 Burpees directly into 3 unbroken
Muscle-Ups
10 Kettlebell Swings (70/56 Jerks. Anytime you put
10 Squat Cleans (135/95
lb) down the barbell during
lb)
10 Burpees the 9 repetitions, you have
20 Box Jumps (24/20 in)
10 Kettlebell Swings (70/56 to complete at least 1
lb) unnecessary rep. This
wodwell.com/wod/linchpin-test-2
250 meter Row causes more muscular
12 minutes Rest fatigue and takes away
“LINCHPIN TEST more of your (already
Full effort on each round. limited) time. Go unbroken
5” to find success in "Macho
Rest 12 minutes between
For Time 20 Back Squats each. Time all three Man." Intended Stimulus
(225/155 lb) rounds. "Macho Man" should feel
2 mile Run moderately heavy right

page 194 of 430

1971 BENCHMARK
WODS
May 14, 2020
20 Back Squats (225/155
lb)
Take barbell from a rack
wodwell.com/wod/linchpin-test-5
“LINCHPIN TEST
8”
3 Rounds for Time 21
Deadlifts (185/135 lb)
7 Overhead Squats
(185/135 lb)
Use one barbell, no rack
wodwell.com/wod/linchpin-test-8
“LIQUID
COCAINE”
5 Rounds for Time 5 Clean-
and-Jerks (155/105 lb)
10 Chest-to-Bar Pull-Ups
wodwell.com/wod/liquid-cocaine
“LOVELACE”
For Time 5 mile run
6 minute Plank Hold
(cumulative)
20 Burpee Pull-Ups
160 Walking Lunges
64 Push-Ups
64 Sit-Ups
wodwell.com/wod/lovelace
page 195 of 430
wodwell.com/wod/opt-
repeatability-test
“PAIN PARADE”
5 Rounds for Time 30
calorie Assault Air Bike
25 AbMat Sit-Ups
20 Dumbbell Lunges
(2x35/20 lb)
15 Kettlebell Swings (53/35
lb)
10 Push-Ups
5 Chest-to-Bar Pull-Ups
wodwell.com/wod/pain-parade
“PAINSTORM
XII”
For Time 400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run
Perform all barbell
movements with an
olympic bar only (45/35 lb).
Run without the bar.
wodwell.com/wod/painstorm-xii
from the beginning. It
should not feel light. The
first 5-7 minutes of this
WOD should feel pretty
doable but after minute 7,
the muscular fatigue and
breathlessness should be
real. At the end of "Macho
Man," you should feel
almost as much mental
exhaustion as you do
physical: a WOD that
requires such a fierce race
against the clock will
challenge your mental
fortitude. Scaling Options
For "Macho Man," scale the
load so you can complete
all movements in 30
seconds or less for the first
several minutes. The load
should feel moderately
heavy. If you're brand new
to these movements, scale
the complexity (see:
Beginner B) of the
movements so you can get
the metabolic benefits of a
loaded barbell. Beginner
A 3 Power Cleans (135/95
lb) 3 Front Squats (135/95
lb) 3 Jerks (135/95 lb)
Beginner B 3 Deadlifts
(95/65 lb) 3 Front Squats
(95/65 lb)* 3 Push
Presses (95/65 lb)* *For
the Beginner B option, set
up 2 barbells. Take the
Front Squats and Push
Presses from a rack.
1971 BENCHMARK
WODS
May 14, 2020

wodwell.com/wod/macho-man
“LUCA” “PAINSTORM
For Time 100 Wall Ball XXI”
Shots (20/14 lb) For time 30 Burpees
“MAGGIE”
25 Burpees 30 Deadlifts 8 Rounds for Time 8
100 Lunges 30 Burpees Handstand Push-Ups
25 Burpees 30 Cleans 8 Air Squats
100 Hand Release Push- 30 Burpees 8 Toes-to-Bars
Ups 30 Strict Presses 8 Push Jerks (135/95 lb)
25 Burpees 30 Burpees 8 Deadlifts (135/95 lb)
100 Air Squats 30 Push Presses 8 Jump Lunges
25 Burpees 30 Burpees 8 Box Jumps (24/20 in)
30 Jerks 80 meter Run
wodwell.com/wod/luca
30 Burpees
30 Swings Time Cap: 40 minutes
30 Burpees
“LUCK OF THE 30 Sumo Deadlift HIgh- With a running clock, as
LEPRECHAUN” Pulls fast as possible perform
30 Burpees the prescribed work in the
4 Rounds for Time 10 Wall
30 Snatches (Left Hand) order written for eight
Ball Shots (20/14 lb)
30 Burpees rounds. Do not use a
15 Burpees
30 Snatches (Right Hand) weight rack. Take the
20 Kettlebell Swings (1.5/1
30 Burpees barbell from the ground.
pood)
30 Man Makers Score is the time on the
25 Double-Unders
clock when the final 80
wodwell.com/wod/luck-of-the- Use one pair of Dumbbells meter run is completed.
leprechaun (55/35 lb) throughout
wodwell.com/wod/maggie-2

Use the same pair of

“LUCY” dumbbells throughout.
Originally the WOD was
5 Rounds for Time 5 Pull-
ups designed as "choose your
10 Burpees own weight." If you're
400 meter Run looking for an Rx weight
consider 50/35 lb. One
wodwell.com/wod/lucy man maker consists of a
dumbbell push-up, two
renegade rows (one per
arm), and a squat clean
thruster. Score is the time
“MAMBA”
AMRAP in 18 minutes 5
Ring Muscle-Ups
8 Power Cleans (185/125
lb)
24 Box Jumps (30/24 in)
On an 18-minute clock,
complete as many rounds
and repetitions as possible

page 196 of 430

1971 BENCHMARK
WODS
May 14, 2020

“MAD MILES”
4 Rounds for Time Buy-In:
1 mile Assault Air Bike
Then, 4 Rounds of:
5 Bear Complexes (135/95
lb)
10 Pull-Ups
10 Push-Ups
400 meter Run
Buy-Out:
1 mile Assault Air Bike
1 bear complex consists of:
1 power clean, 1 front
squat, 1 push press, 1 back
squat, and 1 push press
wodwell.com/wod/mad-miles
“MAKIMBA”
15-10-5 Reps for Time
Dumbbell Thrusters (2x10
lb)
Air Squats
Burpees
wodwell.com/wod/makimba
“MAMBA &
GIGI”
AMRAP in 18 minutes 5
Ring Muscle-Ups
8 Power Cleans (185/125
lb)
24 Box Jumps (30/24 in)
on the clock when the last
repetition of Man Makers is
completed. Movement
Standards Most of the
weighted movements
(Deadlifts, Cleans, Strict
Presses, Push Presses,
Jerks, Sumo Deadlift High-
Pulls, and Man Makers) are
intended to be done with
two Dumbbells. As in most
CrossFit workouts, olympic
lifts (Cleans & Snatches)
are power (not squat)
unless otherwise stated.
Snatches are with a single
Dumbbell, one arm at a
time. Dumbbell Swings are
an uncommon movement
and this workout (which is
from 2007) does not
explicitly state whether the
swings should be single- or
double-dumbbell swings.
But double Swings would
be awkward, so we assume
it's single Dumbbell
Swings. We also assume
the swings are Russian
style (to eye height)
instead of American
(overhead), which is safer
since dumbbells don't have
handles for swings.
wodwell.com/wod/painstorm-xxi
(AMRAP) of the prescribed
work in the order written.
Score is the total number
of rounds and repetitions
completed before the 18-
minute clock stops. Tips
and Strategy For an 18
minute WOD, your pace
should be between 80-85%
of your max speed for the
majority of the workout.
Break the reps into
manageable sets so you
can move smoothly and
take minimal rest. The Box
Jumps are high (and there
are several of them) so
slow down slightly during
the Box Jumps and stay
focused on keeping a
steady pace. Intended
Stimulus This workout
should feel relatively long
and physically tough. The
Ring Muscle-Ups should
take no more than 60
seconds, so scale them if
you're not proficient quite
yet. The Power Cleans in
"Mamba" should feel
moderate—not maximal.
Complete them in 1 or 2
sets. The Box Jumps should
feel higher than
normal—the Rx for Box
Jumps is typically 24" for
men, 20" for women. You
should still, however, be
able to average around 3
seconds per jump. If you

page 197 of 430

1971 BENCHMARK
WODS
May 14, 2020

13 Burpees “PALMER” have to psyche yourself up

wodwell.com/wod/mamba-gigi
“MAMBA UNIT”
For Time Buy-In: 81
Burpees
Then, 5 Rounds of:
41 Air Squats
20 Snatches (40/29 kg)
24 Pull-Ups
Buy-Out: 8 High Fives
Time Cap: 24 minutes
Then, 24 seconds of
Silence
Scaling Options
Intermediate: Reduce
load to 30/25 kg
Beginner: Reduce load to
20/15 kg
wodwell.com/wod/mamba-unit
“MARATHON
MONDAY”
5 Rounds for Time 4 Squat
Clean-and-Jerks (185/135
lb)
15 Chest-to-Bar Pull-ups
13 Burpee Lateral Jumps
Then:
AMRAP (in a team of 5) in
17 minutes 3 Rounds of:
1 minute Double-Unders
1 minute Wall Ball Shots
(20/14 lb)
1 minute Sumo Deadlift
High-Pulls (50/35 lb)
1 minute Push-Presses
(70/50 lb)
1 minute Box Jumps (24/20
in)
1 minute Rest
This workout requires five
team members to perform
the prescribed work
together. If performing the
workout with gym
equipment, use barbells,
and other available
equipment. But this
workout was designed for
military units, so it was
originally intended to be
done with a skipping rope
or sash cord for double-
unders, a 20-lb medicine
ball or austere medicine
ball for wall ball, a .50-cal
ammo can for sumo
deadlift high pulls, a 25-
mm ammo can for push
presses, and two Stryker
tires for box jumps. Each
athlete will start the
workout at a specific
exercise station. The
soldiers will rotate to the
for every jump, the box is
too high. Scaling Options
The gymnastics
components (Ring Muscle
Ups and Box Jumps) of this
WOD are fairly high-skill.
Scale those movements so
you can move through
them smoothly, with
minimal rest (see: Muscle-
Up Scaling | Box Jump
Scaling). Keep in mind that
part of the glory of this
workout is the high volume
Box Jumps, so be mindful
not to drop the reps too
low if you're scaling the
box height. Intermediate
18 Minute AMRAP 5 Pull-
Ups 8 Power Cleans
(135/95 lb) 24 Box Jumps
(24/20 in) Beginner 18
Minute AMRAP 5 Ring
Rows 8 Power Cleans
(95/65 lb) 24 Box Jumps
(20/12 in)
wodwell.com/wod/mamba
“MAMBA
MENTALITY”
For Time Buy-In: 1,996
meter Air Bike
Then, 5 Rounds of:
8 Squat Cleans (185/125
lb)

page 198 of 430

1971 BENCHMARK
WODS
May 14, 2020
800 meter Run
For the burpee lateral
jumps, start with the body
and both feet on one side
of your barbell. Complete
the burpee by jumping
laterally with both feet
taking off and landing
together on the other side
of the barbell.
wodwell.com/wod/marathon-
monday
“MARIE”
AMRAP in 17 minutes 26
Air Squats
7 Sumo Deadlifts (80/55
kg)
17 Burpees Over the Bar
wodwell.com/wod/marie
“MARSHA P.
JOHNSON”
AMRAP in 24 minutes Buy-
In:
92 Double-Unders
7 Burpees
Then, AMRAP in remaining
time of:
7 Deadlifts (275/205 lb)
24 Box Jumps (30/24 in)
450 meter Row
wodwell.com/wod/marsha-p-
page 199 of 430
next station after a minute
of exercising, completing
as many reps of the
exercise as possible. The
clock does not stop
between exercises. After
each five-minute round, at
the completion of all five
stations, there is a one-
minute break. One point is
given for each rep of each
exercise. Spotting will not
be permitted at any time
during the workout. Score
is the total number of reps
combined from each
member.
wodwell.com/wod/palmer
“PATRICIA”
For Time (in a Team of 8)
1.5 km Run (each)
200 Burpee Pull-Ups
400 Jumping Ring Dips
40 Rope Climbs (15 ft)
1 min L-Sit (each)
This workout requires eight
team members to perform
the prescribed work
together. It was designed
for military units, so it was
originally intended to be
done with pull-up bars, a
15-foot climbing rope,
rings (austere or regular),
and P-bars (parallel bars,
dip station, or parallettes).
24 Double-Unders
2 Muscle-Ups
13 Burpees
Buy-Out: 60 calorie Row
wodwell.com/wod/mamba-
mentality-2
“MARATHON”
2 Rounds for Time 400
meter Run
26 Hand Release Push-ups
400 meter Run
26 Kettlebell Swings (53/35
lb)
400 meter Run
26 Sit-ups
400 meter Run
26 Deadlifts (75/55 lb)
400 meter Run
26 Air Squats
400 meter Run
26 Box Jumps (24/20 in)
Understanding that this is
a longer workout, the
movements performed are
ones that can be quickly
warmed up and taught.
With 3 miles of running on
top of the other
movements, we are
allotting for 45 minutes for
the workout. We run one
class in the morning, as
the road close for the
marathon, but one way to
limit the amount of set-up
1971 BENCHMARK
WODS
May 14, 2020
johnson
“MARY
ELIZABETH”
21-15-9 Reps for Time
Squat Cleans (135/95 lb)
Handstand Push-Ups
Air Bike (calories)
Wall Ball Shots (20/14 lb)
Pull-Ups
Perform 21 reps of each
movement, then 15 reps of
each, then 9 of each.
wodwell.com/wod/mary-elizabeth
“MATTHEW
SHEPARD”
10 Rounds for Time 12
Front Squats (135/95 lb)
9 Weighted Pull-Ups (35/25
lb)
8 Handstand Push-Ups
wodwell.com/wod/matthew-
shepard
“MEL”
AMRAP (with a Team of 3)
in 15 minutes 15 Sit-Ups
12 calorie Row
9 Power Cleans (135/95 lb)
6 Pull-Ups
6 Synchronized Burpees
page 200 of 430
As originally written, each
team has to complete the
total number of reps per
exercise. The only
exercises that each soldier
in the squad must
complete as an individual
are the 1.5-km run and the
one-minute L-sit. The other
exercises can be divided
up among the squad as
they desire. There is no
order that the exercises
must be completed in and
there is no requirement to
conduct the exercises
altogether, as a formed
squad. For example, each
soldier in the squad can do
25 burpee pull-ups to
obtain 200 reps, or one
soldier can do all 200. Two
soldiers can do 20 rope
ascents each, or every
member of the squad can
do 5 ascents. The
requirement is for the
squad to complete the
total number of reps
designated per exercise.
The one-minute L-sit is a
cumulative time. Each
soldier can utilize as many
L-sits as required to obtain
his one minute of total
time. For example, each
soldier could do two 30-
second sets or six 10-
second sets, however he
wants. The L-sits can be
necessary at each of your
classes is to have
equipment set up in
advance. If space allows,
organize stations for each
movement with a variety
of kettlebell weights,
barbell weights, and box
heights. In a atypical
scenario, we will touch on
brief teaching points
during the group warmup
to streamline the hour. If
you would like more time
to prep athletes, a couple
options would be to cut the
workout to one round or
make it an AMRAP 35.
wodwell.com/wod/marathon
“MARIA”
AMRAP in 25 minutes 5
Devil Presses (2x22.5/15
kg)
20 Double Dumbbell Front
Rack Reverse Lunges
(2x22.5/15 kg)
19 calorie Row
wodwell.com/wod/maria
“MARK 35”
7 Rounds For Time 5 Bench
Presses (225/155 lb)
5 Power Cleans (225/155
lb)
35 Double-Unders
1971 BENCHMARK
WODS
May 14, 2020
Alternate teammates upon
completion of each
movement. All three
partners must complete
the burpees together.
wodwell.com/wod/mel
“MIKE C”
For Time (in a Team of 3)
Buy-In: 800 meter Run
Then, 12 Rounds of:
10 Synchronized Burpees
25 Double-Unders
Cash-Out: 800 meter Run
With a running clock, as
fast as possible perform
the prescribed work in the
order written. The team
will run 800 meters
together. After the run,
they will do 12 rounds of
synchronized Burpees and
Double-Unders. Only one
athlete can work at a time
on the Double-Unders.
After the 12 rounds, the
team will run 800 meters
together. Score is the time
on the clock when the last
800 meter run is
completed.
wodwell.com/wod/mike-c
page 201 of 430
conducted on P-bars, rings,
or as an L hang from pull-
up bars. Spotting is not
permitted at any time.
wodwell.com/wod/patricia
“PEARL
HARBOR
12.7.41”
For Time 12 Ring Dips
7 Power Cleans (165/105
lb)
41 Double-Unders
12 Ring Dips
7 Back Squats (165/105 lb)
41 Double-Unders
12 Ring Dips
7 Shoulder-to-Overheads
(165/105 lb)
41 Double-Unders
wodwell.com/wod/pearl-harbor-
12-7-41
“PILCHUCK”
6 Rounds For Time 10
Front Squats (225/155 lb)
24 Kettlebell Swings (2/1.5
pood)
14 Burpee Box Jump Overs
(24/20 in)
For the front squats, use a
weight rack.
wodwell.com/wod/pilchuck
wodwell.com/wod/mark-35
“MARTIN
LUTHER KING,
JR.”
2 Rounds for Time 19 Wall
Ball Shots (20/14 lb)
29 Strict Pull-Ups
39 calorie Row
39 Lateral Jumps (over the
rower)
19 Man Makers (2x25/20
lb)
68 Toes-Through-Rings
Time Cap: 34 minutes
One man maker consists of
a dumbbell push-up, two
renegade rows (one per
arm), and a squat clean
thruster.
wodwell.com/wod/martin-luther-
king-jr
“MATIAS”
For Time 2 Rounds of:
25 Burpee Box Jump Overs
(24/20 in)
7 Clean-and-Jerks (61/43
kg)
19 Handstand Push-Ups
94 Double-Unders
5 minute Rest
1971 BENCHMARK
WODS
May 14, 2020
“MINNESOTA 3”
5 Rounds for Time 12
Handstand Push-Ups
19 Chest-to-Bar Pull-Ups
30 Reverse Lunge Steps
28 Deadlifts (155/105 lb)
28 Push Presses (2x50/35
lb)
wodwell.com/wod/minnesota-3
“MLK”
For Time (with a Partner)
Buy-In:
15 Burpees Over Partner
Then, 2 Rounds of:
19 Snatches (95/65 lb)
29 calorie Ski Erg
Then, 2 Rounds of:
19 Thrusters (95/65 lb)
55 calorie Assault Air Bike
Then, 2 Rounds of:
19 Clean-and-Jerks (135/95
lb)
63 calorie Row
Then, 2 Rounds of:
19 Deadlifts (135/95 lb)
86 Double-Unders
Finally, 2 Rounds of:
35 Push-Ups
39 Sit-Ups
wodwell.com/wod/mlk-2
page 202 of 430
“POITRAS”
AMRAP in 31 minutes Buy-
in: 42 calorie Assault Bike
Then, AMRAP in remaining
time of:
7 Strict Pull-Ups
4 Deadlifts (335/225 lb)
18 Push-Ups
400 meter Sandbag Run
(48/36 lb)
wodwell.com/wod/poitras
“POPEYE”
AMRAP in 20 minutes 5
Chest-to-Bar Pull-Ups
10 Wall Ball Shots (20/14
lbs)
15 Kettlebell Swings (1.5/1
pood)
wodwell.com/wod/popeye
“PR FOR PAT”
AMRAP in 20 minutes 6
Power Cleans (185/135 lb)
12 Burpees
14 Toes-to-Bars
50 foot Handstand Walk
wodwell.com/wod/pr-for-pat
“PROVE IT”
For Time Buy-In:
Then, 2 Rounds of:
28 Alternating Dumbbell
Snatches (22.5/15 kg)
12 Squat Cleans (61/43 kg)
20 Toes-to-Bars
18 Wall Ball Shots (15/10
kg)
wodwell.com/wod/matias
“MEGAN”
21-15-9 Rounds for Time
Burpees
Kettlebell Swings (1.5/1
pood)
Double-Unders
wodwell.com/wod/megan
“MICHELLE”
For Time Tabata Back
Squats (95/65 lb)
Continue until 100 Back
Squats are completed
Athlete may use a weight
rack. Perform max back
squats in 20 seconds, then
rest for 10 seconds. Repeat
until 100 back squats are
completed.
wodwell.com/wod/michelle
1971 BENCHMARK
WODS
May 14, 2020
“MOLLY”
AMRAP in 11 minutes 11
Ground-to-Overheads
(95/65 lb)
18 Single Dumbbell Box
Step-Ups (24/20 in, 50/35
lb)
18 Burpees
wodwell.com/wod/molly
“MONTY”
4 Rounds for Time 11
Push-Ups
7 Squat Cleans (155/105
lb)
27 Box Jump Overs (24/20
in)
7 Squat Cleans (155/105
lb)
11 Pull-Ups
19 Box Jump Overs (24/20
in)
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 4 rounds.
Score is the time on the
clock when the last round
of Box Jump Overs is
completed. Scaling 4
Rounds for Time 11 Push-
Ups 7 Squat Cleans (95/65
lb) 27 Box Step Overs
(24/20 in) 7 Squat Cleans
(95/65 lb) 11 Banded
Pull-Ups 19 Box Step
page 203 of 430
400 meter Run “MIND ERASER”
AMRAP in 20 minutes 7
1-2-3-4-5-6-7-8-9-10 reps
Power Cleans (135/95 lb)
of:
7 Burpees
Muscle-Ups
200 meter Run
Snatches (135/95 lb)
wodwell.com/wod/mind-eraser
Buy-Out:
400 meter Run
“MLK”
wodwell.com/wod/prove-it
For Time 15 Turkish Get-
Ups (alternating) (1.5/1
“PULL-PRESS- pood)
PEDAL-SQUAT”
Then, 1 Round of:
AMRAP in 24 minutes 3 19 Pike Push-Ups (24/20 in
Muscle-Ups box)
6 Kettlebell Thrusters 29 Burpees
9 Box Jumps
12 Sumo Deadlift High- Then 2 Rounds of:
Pulls 19 Kettlebell Swings (1.5/1
15 calorie Assault Air Bike pood)
18 Push-Ups 55 Hollow Rocks
21 AbMat Sit-Ups
Then, 1 Round of:
wodwell.com/wod/pull-press-
19 Goblet Squats (1.5/1
pedal-squat
pood)
63 Mountain Climbers
“QUARTER
Then, 2 Rounds of:
GONE BAD” 19 Kettlebell Swings (1.5/1
5 Rounds For Total Reps in pood)
15 minutes 15 seconds 86 Air Squats
Thrusters (135/95 lb)
45 seconds Rest Finally, 3 Rounds of:
15 seconds Weighted Pull- 35 Sumo Deadlift High-
Ups (50/30 lb) Pulls (1.5/1 pood)
45 seconds Rest 39 Lying Toe Touches
15 seconds Burpees (alternating)
1971 BENCHMARK
WODS
May 14, 2020

Overs (24/20 in) 45 seconds Rest Perform the entire workout

wodwell.com/wod/monty
“MOVEMBER
COWBOYS”
3 Rounds for Time 10
Handstand Push-Ups
20 Hang Squat Cleans
(115/80 lb)
3 Rope Climbs
wodwell.com/wod/movember-
cowboys
“MYERS”
For Time 21 Ring Muscle-
Ups
21 Clean-and-Jerks
(315/225 lb)
21 Ring Muscle-Ups
wodwell.com/wod/myers
“NASTY GIRLS
V2”
3 Rounds for Time 50
Pistols (alternating legs)
7 Muscle-Ups
10 Hang Power Cleans
(175/125 lb)
wodwell.com/wod/nasty-girls-v2
Each round is 3 minutes.
The clock does not reset or
stop between exercises.
Move from each of three
stations after 15 seconds
of work and 45 seconds of
rest. On call of "rotate",
the athletes must move to
next station immediately
for best score. One point is
given for each rep
completed within each 15-
second work window.
wodwell.com/wod/quarter-gone-
bad
“RECOVERY
DAY”
3 Rounds, For Calories in
34 minutes 2 minutes Air
Bike
2 minutes Rest
2 minutes Row
2 minutes Rest
2 minutes SkiErg
2 minutes Rest
One calorie equals one rep.
Score is total calories.
wodwell.com/wod/recovery-day
“RHODRI”
For Time (in a Team of 3) 5
Rounds Of:
with a single kettlebell for
use in each weighted
movement (kettle bell
swings, goblet squats,
mountain climbers, sumo
deadlift high-pulls).
wodwell.com/wod/mlk
“MODIFIED
CINDY”
10 Rounds For Time 1-2-3-
4-5-6-7-8-9-10 Clean-and-
Jerks (155/105 lb)
5 Pull-Ups
10 Push-Ups
15 Air Squats
Perform one clean-and-jerk
followed by round of
"Cindy" (5 pull-ups, 10
push-ups, 15 air squats)
followed by 2 clean-and-
jerks. Repeat, adding
another clean-and-jerk
each round.
wodwell.com/wod/modified-cindy
“MONTCON
REMEMBRANCE
DAY”
AMRAP in 19 minutes 18
seconds 11 Box Jumps
11 Dumbbell Swings
11 Lunges (alternating

page 204 of 430

1971 BENCHMARK
WODS
May 14, 2020
“NELSON
ROLIHLAHLA
MANDELA”
5 Rounds for Time 4 Squat
Cleans (100/70 kg)
6 Weighted Pull-Ups
(22.5/15 kg dumbbell)
6 Strict Handstand Push-
Ups
6 Goblet Squats (32/24 kg)
4 Burpee Box Jump Overs
(30/24 in)
Time Cap: 27 minutes
Perform the weighted pull-
ups with a single dumbbell
between your legs or feet.
wodwell.com/wod/nelson-
rolihlahla-mandela
“NHS”
12 Rounds for Time 5
Handstand Push-Ups
7 Devil Presses (2x22.5/15
kg)
19 Weighted Squats
(42.5/30 kg)
48 Double-Unders
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 12
rounds. For the Weighted
Squat: Use Dumbbells,
Kettlebells, or a Barbell to
page 205 of 430
33 Power Cleans (80/60 kg)
12 Tractor Tire Flips
420 meter Team Run
Then:
129 Burpees
In a team of 3, one partner
works at a time. Break up
the work as needed
(except for the run, which
is done together). Don't
have a tractor tire? Do
Clean-and-Jerks (155/105
lb).
wodwell.com/wod/rhodri
“RICK”
6 Rounds for Time 4
Deadlifts (315/205 lb)
9 Burpee Pull-Ups
20 Wall Ball Shots (20/14
lb)
wodwell.com/wod/rick
“RIP IT FOR
RUP”
For Time 55 Double-Unders
Then:
1-2-3-4-5-6-7-8-9-10 Reps
of:
Deadlifts (225/155 lb)
Over-the-Bar Burpees
legs)
Complete as many rounds
as possible within 19
minutes and 18 seconds.
wodwell.com/wod/montcon-
remembrance-day
“MORRIS”
For Time Buy-In: 6 Legless
Rope Climbs
Then, 1 Round of:
18 Bar Facing Burpees
323 Double-Unders
168 Wall Ball Shots (20/14
lb)
323 meter Row
18 Bar Facing Burpees
Buy-Out: 6 Legless Rope
Climbs
wodwell.com/wod/morris
“MR. NICK”
AMRAP (with a Partner) in
18 minutes 5 Squat
Snatches (135/95 lb)
14 Deadlifts (315/225 lb)
5 Bar Muscle-Ups
30 Toes-to-Bars
35 ft Handstand Walk
Cash Out:
1983 meter Run (together)
1971 BENCHMARK
WODS
May 14, 2020
perform either a Back
Squat or a Front Squat. The
workout allows this
flexibility to accommodate
whatever equipment
people have at home.
Score is the time on the
clock when the last round
of Double-Unders is
completed. Scaling
Options 12 Rounds for
Time 10 Push-Ups 14
Burpees 38 Air Squats
48 Single-Unders
wodwell.com/wod/nhs
“NONA”
For Time Buy-In:
500 meter Row
Then, 30-20-10 reps of:
Hang Power Cleans (95/65
lb)
Pull-Ups
Kettlebell Swings (24/16
kg)
Burpees
wodwell.com/wod/nona
“OFFICER
NATHAN
MARTIN”
AMRAP in 20 minutes 6
Box Jumps (24/20 in)
4 Bar Muscle-Ups
page 206 of 430
Then, 55 Double-Unders
wodwell.com/wod/rip-it-for-rup
“ROCCO”
For Time 3 Rounds of:
5 Cleans (185/135 lb)
2 Bar Muscle-Ups
19 Dumbbell Thrusters
(2x50/35 lb)
Then, perform:
1,919 meter Row
Rest 3 minutes
Then, 3 Rounds of:
11 Pull-Ups
24 Hand Release Push-Ups
19 Deadlifts (205/155 lb)
Finally, perform:
2,019 meter Row
With a running clock,
perform the first 3-round
section of the workout
(Cleans, Muscle-Ups, and
Thrusters), then move
immediately to the 1,919
meter Row, then
immediately to the second
3-round portion (Pull-Ups,
Push-Ups, and Deadlifts),
then immediately to the
2,019 meter Row.
Complete the entire
workout as fast as
possible. Do not rest
With a partner, partition
the work as needed
(except the run, which
partners do together).
wodwell.com/wod/mr-nick
“NASIRIYAH”
For Time 1 mile Run
59 Wall Ball Shots (20/14
lb)
Then, 3 Rounds of:
12 Squat Cleans (135/95
lb)
18 Pull-Ups
23 Box Jumps
1 Snatch (85% of max)
100 meter Fireman's Carry
wodwell.com/wod/nasiriyah
“NEELY”
Seven 3-minute AMRAPs in
42 minutes AMRAP in 3
minutes of:
7 Deadlifts (205/145 lb)
9 Lateral Burpees Over Bar
5 Strict Pull-Ups
Rest 3 minutes between
each AMRAP
Repeat 7 times
wodwell.com/wod/neely
1971 BENCHMARK
WODS
May 14, 2020
74 Double-Unders
45 Wall Ball Shots (20/14
lb)
wodwell.com/wod/officer-
nathan-martin
“OLAF”
5 Rounds for Time 5 Squat
Cleans (155/105 lb)
25 Push-Ups
wodwell.com/wod/olaf
“OPERATION
OVERLORD”
For Time 200 meter Plate
Run (45/35 lb)
100 Plate Box Step Ups
(45/35 lb, 24/20 in)
200 meter Dumbbell
Farmer Carry (50/40 lb)
40 Dumbbell Hang Cleans
(50/40 lb)
200 meter Plate Run
(45/35 lb)
40 Plate Burpees (45/35 lb)
200 meter Dumbbell
Farmer Carry (50/40 lb)
40 Slam Ball Over the Wire
(40/30 lb, 9/8 ft)
200 meter Plate Run
(45/35 lb)
40 Strict Pull-Ups
page 207 of 430
between sections. Score is
the time on the clock when
the final row is completed.
wodwell.com/wod/rocco
“ROUSE 410”
For Time 100 Deadlifts
(135/95 lb)
100 Power Cleans (115/85
lb)
100 Power Snatches (95/65
lb)
100 Overhead Squats
(75/55 lb)
10 Man Makers (2x20/15
kg)
Use a single barbell and a
pair of dumbbells. Athlete
must change his/her own
weight. One man
maker consists of a
dumbbell push-up, two
renegade rows (one per
arm), and a squat clean
thruster.
wodwell.com/wod/rouse-410
“ROYAL
MARINES
BIRTHDAY”
AMRAP in 25 minutes 1
Rope Climb (4.5 meters)
6 Pull-Ups
6 Front Squats (60/40 kg)
“NEW YEAR’S
EVE 2016”
AMRAP (with a Partner) in
20 minutes 16 Hand
Release Push-Ups
16 Deadlifts (155/105 lb)
16 Ball Slams (50/30 lb)
16 Box Jumps (24/20 in)
Partner A performs a 400
meter Run while Partner B
completes as many reps as
possible, then switch.
On a 20-minute clock,
Partner A starts with a 400
meter Run while Partner B
performs as many rounds
and repetitions as possible
(AMRAP) of the Push-Ups,
Deadlifts, Ball Slams, and
Box Jumps. When Partner A
returns from the run,
partners switch and
Partner B starts the run
while Partner A continues
the AMRAP where their
partner left off. Score is
the cumulative total
number of rounds and
repetitions completed of
the AMRAP portion of the
workout before the 20
minute clock stops. Tips
and Strategy Since your
score in "New Year's Eve"
is the number of rounds
and reps your team
accumulates during the
1971 BENCHMARK
WODS
May 14, 2020
With a running clock,
complete all five sections
of the workout. If you have
access to a beach, do the
workout in the sand. For
"Slam Ball Over the Wire"
athlete may use a wire,
rope, bar or any other
obstacle to throw the slam
ball over (the movement is
similar to a Wall Ball Shot,
but the ball must land on
the other side).
wodwell.com/wod/operation-
overlord
“PADMÉ
AMIDALA”
3 Rounds for Time 400
meter Run
21 Dumbbell Burpee Box
Step Overs (24/20 in,
2x50/35 lb)*
*Stand tall on the box for
every repetition
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 3 rounds.
Score is the time on the
clock when the last round
of Dumbbell Burpee Box
Jump Overs is completed.
Tips and Strategy For
the Dumbbell Burpee Box
Jump Overs, the movement
page 208 of 430
4 Shoulder-to-Overheads AMRAP, use the 400 meter
(60/40 kg) Run as "active recovery."
Go at a moderate
wodwell.com/wod/royal-marines- pace—around 70-75% of
birthday your max speed—during
the Run. Go harder and
faster during the
“RUPAUL” AMRAP—around 85-90% of
For Time 1 mile Run your max speed. You can
75 Air Squats think of this as interval
75 Russian Twists training: You're "on" during
74 Medicine Ball Lunges the AMRAP and "off" during
(20/14 lb) the Run. Intended
800 meter run Stimulus This WOD
50 Air Squats should feel like an Interval
50 Russian Twists WOD—only just a little bit
50 Medicine Ball Lunges worse, since your "rest" is
(20/14 lb) a 400 meter Run. The
400 meter Run AMRAP portion of this
25 Air Squats workout should feel really
25 Russian Twists tough. You should be
25 Medicine Ball Lunges excited to take your
(20/14 lb) "break" and go for a Run.
The Deadlifts and Ball
Then, 2 Rounds of: Slams should feel relatively
10 Burpees light. You should be able to
25 meter Bear Crawl complete mostly large or
25 meter Crab Walk unbroken sets. And the box
height should feel
wodwell.com/wod/rupaul easy—there shouldn't be
any hesitation to jump up
on that box. Enjoy the peer
“SAM” pressure that comes from
AMRAP in 12 minutes 6 Partner Workouts—you'll
Power Cleans (135/95 lb) push much harder when
22 Sit-Ups you've got someone
10 Pull-Ups counting on you. Scaling
16 Wall Ball Shots (20/14 Options Scale the skill
lb) (see: Box Jump Scaling |
Push-Up Scaling) and/or
1971 BENCHMARK
WODS
May 14, 2020

standard is to stand tall on wodwell.com/wod/sam the load of the Deadlift

top of the box before
stepping down. Since the
load can be heavy, the
athlete may opt to step
down from the box as long
as it feels comfortable.
Sprint as fast as possible
for the 400-meter Run. Use
the Burpee Box Step Overs
to catch your breath but
still keep a consistent pace
where you can grind out
the reps.
wodwell.com/wod/padme-
amidala
and/or Ball Slams.
Remember: These
“SATAN’S movements should feel
WHISKERS” light and very doable. If
3 Rounds for Time 10 you can't yet complete big,
Chest-to-Bar Pull-Ups fast sets, then scale.
10 Front Squats (165/115 Beginner AMRAP (with a
lb) partner) in 20 Minutes 16
10 Burpees Box Push-Ups 16
Deadlifts (135/95 lb) 16
Take the front squats from Ball Slams (30/20 lb) 16
the ground. Box Jumps (20/12 in)
Partner A performs a 400
wodwell.com/wod/satans- meter Run while Partner B
whiskers completes as many reps as
possible, then switch.

“SCHLITZ” wodwell.com/wod/new-years-eve
“PAINSTORM
4 Rounds for Time 400
XI” meter Run
For Time 100 meter Run 4 Muscle-Ups “NOLAN”
10 Muscle-Ups 40 Double-Unders AMRAP (in a team of 4) in
200 meter Run 20 minutes 12 Thrusters
20 Handstand Push-Ups wodwell.com/wod/schlitz (70/50 lb)
300 meter Run 10 Pull-Ups
30 Overhead Squats (45/35
lb bar) “SEAN SUITER” This workout requires four
400 meter Run 6 Rounds for Time (with a team members to perform
40 Sumo Deadlift High Pull Partner) 11 Clean-and-Jerks the prescribed work
(45/35 lb bar) (135/95 lb) together. If performing the
500 meter Run 16 Bar-Over Burpees workout with gym
50 Pull-Ups 17 Box Jumps (24/20 in) equipment, use barbells,
600 meter Run and other available
60 Push-Ups wodwell.com/wod/sean-suiter equipment. But this
700 meter Run workout was designed for
70 Kettlebell Swings (1/.75 military units, so it was
pood) “SERENE” originally intended to be
800 meter Run done with two 25mm
For Time 1,000 meter Row
80 Burpees ammo cans (70 lbs) and

page 209 of 430

1971 BENCHMARK
WODS
May 14, 2020
900 meter Run
90 Thrusters (45/35 lb bar)
1,000 meter Run
100 Air Squats
wodwell.com/wod/painstorm-xi
“PAINSTORM
XV”
7 Rounds for Time 10 Man
Makers
20 Dumbbell Deadlifts
30 Single-Arm Dumbbell
Snatches (15 per side)
40 Single-Arm Overhead
Lunges (20 per side)
50 Dumbbell Swings
Use one pair of dumbbells
throughout (pick your own
weight)
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 7 rounds.
This workout was originally
intended to be a "choose
your own weight"
adventure. If you're looking
for an Rx weight consider
35/25 lb. One man
maker consists of a
dumbbell push-up, two
renegade rows (one per
arm), and a squat clean
thruster. Score is the time
on the clock when the last
round of Dumbbell Swings
page 210 of 430
Then 4 Rounds of: two pull-up bars. Once
8 Front Squats (185/135 lb) each athlete has
4 Shoulder-to-Overheads completed his required
(185/135 lb) reps of thrusters, he will
15 Pull-Ups transition to pull-ups. Each
exercise must be
Then: completed before moving
43 Burpees on the next one—i.e., you
1 mile Run must finish all 12 thrusters
before starting the 10 pull-
wodwell.com/wod/serene ups. However, each
exercise may be broken up
into sets as desired—e.g.,
“SGT. ANSARI” two sets of 5 pull-ups to
4 Rounds for Time 5 Hang complete the required 10,
Cleans (135/95 lb) or a set of 7 and a set of 5
11 Toes-to-Bars thrusters to complete the
29 Wall Ball Shots (20/14 set of 12. If an athlete is
lb) unable to complete 10 pull-
ups on his own, spotting
wodwell.com/wod/sgt-ansari will be permitted. However,
spotting will be executed
by supporting the back of
“SHE’S THE the person doing pull-ups,
SCHMITT” not by supporting his feet,
and assistance can be
For Time Buy-In: 31 calorie
provided only by a team
Row
member who is also
conducting pull-ups.
Then,
Spotting is only permitted
31 Dumbbell Curls
for pull-ups.
(2x45/25 lb)
31 Sit-Ups
wodwell.com/wod/nolan
31 Dumbbell Floor Presses
(2x45/25 lb)
31 Walking Lunges
“NÚRIA”
31 Dumbbell Deadlifts
(2x45/25 lb) For Time 700 meter Run
31 Push-Ups 27 Burpee Muscle-Ups
31 Dumbbell Goblet Squats 55 Wall Ball Shots (20/14
lb)
1971 BENCHMARK
WODS
May 14, 2020
is completed. Tips &
Strategy Settle in for a
long workout (intermediate
athletes should finish in
50-90 minutes) by picking
a pace that you can
maintain for that amount
of time. In other words,
don't do the first 10 Man
Makers unbroken. Do one,
rest a second, do another,
etc. For the rest of the
movements, break up the
reps into very manageable
sets. Go slower than you
think you need to for round
one. See if you can hold
that pace for the next 6
rounds.
wodwell.com/wod/painstorm-xv
“PAINSTORM
XXVI”
Eight Tabatas in 39
minutes Tabata Thrusters
(95/65 lb)
1 minute Rest
Tabata Pull-Ups
1 minute Rest
Tabata Cleans (135/95 lb)
1 minute Rest
Tabata Ring Dips
1 minute Rest
Tabata Deadlifts (200/150
lb)
1 minute Rest
Tabata Handstand Push-
page 211 of 430
(2x45/25 lb)
31 Double-Unders
4 Burpees at the top of
each minute (starting after
the row)
Starting after the row buy-
in, perform 4 burpees at
the top of each minute. If
the row is completed in
1:01, do the first four
burpees at 2:00. Do the
dumbbell curls left/right
together (not alternating).
Score is the time on the
clock when the last set of
double-unders is
completed.
wodwell.com/wod/shes-the-
schmitt
“SILE”
For Time and Reps AMRAP
in 1 minute of:
Back Squats (135/93 lb)
Then, directly into:
10 Pull-Ups
1x400 meter Run
20 Sit-Ups
19 Single-Arm Alternating
Dumbbell Burpee Cleans
(50/35 lb)
Then, AMRAP in 1 minute
of:
Front Squats (115/73 lb)
27 Burpee Muscle-Ups
700 meter Run
Wear a Weight Vest (20/14
lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
second 700 meter run is
completed. Scaling
Options For Time 700
meter Run 27 Burpee
Strict Pull-Ups 55 Wall
Ball Shots (20/14 lb) 27
Burpee Strict Pull-Ups
700 meter Run No Weight
Vest
wodwell.com/wod/nuria
“OH NO CURTIS
P”
For Time 100 Curtis P's
(105/70 lb)
One "Curtis P" complex is
comprised of one Power
Clean, one Lunge (each
leg), and one Push Press.
With a running clock, as
fast as possible perform
the prescribed work.
Score is the time on the
clock when the last Curtis P
complex is completed.
1971 BENCHMARK
WODS
May 14, 2020
Ups
1 minute Rest
Tabata Kettlebell Swings
(1.5/1 pood)
1 minute Rest
Tabata Row
Perform 8 different Tabata
intervals (each comprised
of eight rounds of 20
seconds of work followed
by 10 seconds of rest),
each followed by 1 minute
of rest. Tabata score for
each movement is the
lowest number of reps
performed in any of the
eight intervals (for the row
1 calorie = 1 rep). Total
score is the sum of all 8
Tabata scores.
wodwell.com/wod/painstorm-xxvi
“PAT
BONNETTE”
For Time (with a Partner)
Cash-In: 400 meter
Medicine Ball Run (20/14
lb, together)
Then, 10 Rounds of:
6 Deadlifts (225/155 lb)
8 Pull-Ups
11 Kettlebell Swings (53/35
lb)
18 Double-Unders
Cash-Out: 700 meter Row
page 212 of 430
Then, directly into:
10 Pull-Ups
1x400 meter Run
20 Sit-Ups
19 Single-Arm Alternating
Dumbbell Burpee Snatches
(50/35 lb)
Finally, AMRAP in 1 minute
of:
Overhead Squats (95/65
lb)
On a running clock,
perform as many
repetitions as possible
(AMRAP) of the Back
Squats for 1 minute. From
1:00, complete 10 Pull-Ups,
a 400 meter Run, 20 Sit-
Ups and 19 Alternating
Dumbbell Burpee Cleans.
Then, proceed to a 1-
minute AMRAP of Front
Squats. After the full
minute, complete 10 Pull-
Ups, a 400 meter Run, 20
Sit-Ups and 19 Alternating
Dumbbell Burpee
Snatches. Finally, perform
a 1-minute AMRAP of
Overhead Squats. This
workout will be scored in
two parts: for time and for
reps. The first score is the
total time it takes to
complete the whole
workout. The second
score is the total number
of repetitions completed by
wodwell.com/wod/oh-curtis-p
“ONE MIND
1FORCE”
AMRAP (with a Partner) in
18 minutes 18 Wall Ball
Shots (18/14 lb)
18 Kettlebell Swings (53/35
lb)
18 Box Jumps (24/20 in)
18 Plate Burpees (onto 45
lb bumper plate)
One partner works at a
time (while the other
rests); switch every :30
seconds.
wodwell.com/wod/one-mind-
1force
“OPTIMUS
PRIME”
AMRAP in 7 minutes Wall
Ball Shots (20/14 lb)
5 Deadlifts (225/155 lb) at
the top of each minute
Workout starts with wall
ball shots. At the top of
each minute, starting at
1:00, complete 5 deadlifts,
then resume wall ball
shots. The total score will
be the number of wall ball
shots completed and
deadlifts completed.
1971 BENCHMARK
WODS
May 14, 2020
Partner A and Partner B
run together with only one
athlete carrying the
medicine ball. Switch off
the medicine ball when
needed. Split the work as
necessary after the run.
Only one athlete works at a
time.
wodwell.com/wod/pat-bonnette
“PAYTON
SALZMAN”
For Time 10 Muscle-Ups
3x200 meter Run
94 Air Squats
22 Jerks (185/135 lb)
22 Bar Over Burpees
22 Hang Power Cleans
(185/135 lb)
22 Chest-to-Bar Pull-Ups
9 Strict Pull-Ups
11 Strict Toes-to-Bars
1,600 meter Run
Do not use a rack. Take the
jerks from the ground.
wodwell.com/wod/payton-
salzman
“PICK YOUR
POISON”
For Time 10-9-8-7-6-5-4-3-
2-1 Reps each of:
page 213 of 430
the end of the workout.
wodwell.com/wod/sile
“SNANCY”
5 Rounds for Time 3 Squat
Snatches (100/75 lb)
15 Overhead Squats
(100/75 lb)
400 meter Run
Barbell movements are
from the ground (no weight
rack).
wodwell.com/wod/snancy
“SNEAKY
ANNA”
AMRAP in 20 minutes 4
Double Kettlebell Hang
Snatches (2x16/12 kg)
4 Burpees
4 Double Kettlebell
Deadlifts (2x16/12 kg)
(between the feet)
Nurpees (or no-push-up
burpees) are burpees
without the push-up. In this
workout neither a jump nor
an overhead clap is
required, either. Merely
drop to plank, pop the hips
up and jump the feet back
to the hands and stand
back up fully for one
repetition. For the
wodwell.com/wod/optimus-prime
“PAINSTORM X”
For time 200 meter
Farmers Walk
100 Pull-Ups
100 Thrusters (45/35 lb)
200 meter Sand Bag Carry
75 Burpees
75 Hang Power Snatch
(45/35 lbs)
200 meter Suitcase Walk
50 Kettlebell Swings (1.5
pood/1 pood)
50 Bear Complex (45/35 lb)
200 meter Waiter Walk
25 Muscle-Ups
25 Handstand Push-Ups
Pick your own weights for
the carries (Farmers Walk,
Sandbag Carry, Suitcase
Walk, Waiter Walk); if
you're looking for an Rx
weight consider 53/36 lb
kettlebells. One Bear
Complex consists of 1
Power Clean, 1 Front
Squat, 1 Push Press, 1
Back Squat, 1 Push Press -
unbroken.
wodwell.com/wod/painstorm-x
“PAINSTORM
XIX”
AMRAP in 40 minutes 5
1971 BENCHMARK
WODS
May 14, 2020

One Vertical Pull deadlifts, both kettlebells Deadlifts (70/50 lb)

Movement: must start and end on the 5 Hang Power Cleans
Sumo Deadlift High Pulls ground between the (70/50 lb)
(95/65 lb) athlete's feet. 5 Front Squats (70/50 lb)
Inverted Rows or 5 Push Presses (70/50 lb)
Pull-Ups wodwell.com/wod/sneaky-anna 5 Back Squats (70/50 lb)

One Horizontal Press wodwell.com/wod/painstorm-xix

Movement: “SPEED
Bench Presses ROUND”
(Bodyweight) “PAINSTORM
AMRAP in 9 minutes 3
Dumbbell Presses (100/45 Power Cleans (135/95 lb) XXIV”
lb) or 3 Front Squats (135/95 lb) For Time 100 meter Run
Push-Ups 3 Push Jerks (135/95 lb) 50 Burpees
9 calorie Assault Air Bike 200 meter Run
One Hinging Movement: 100 Push-Ups
Deadlift (2x Bodyweight) wodwell.com/wod/speed-round 300 meter Run
Romanian Deadlifts (2x 150 Lunges
Bodyweight) or 400 meter Run
Front Squats (Bodyweight) “SPLIT 200 Air Squats
CHIPPER” 300 meter Run
wodwell.com/wod/pick-your-
poison For Time 21 Weighted 150 Lunges
Pistols (65/45 lb dumbbell) 200 meter Run
15 Clean-and-Jerks 100 Push-Ups
“PMESP” (185/135 lb) 100 meter Run
9 Muscle-Ups 50 Burpees
For Time 15 Handstand
Push-Ups wodwell.com/wod/painstorm-xxiv
12 Bar Muscle-Ups 15 minutes Rest
1,831 meter Run
100 Kettlebell Swings Then, For Time:
“PANIC
(24/16 kg) 21 Parallette Handstand
Push-Ups BREATHING”
30 Box Jump Overs (24/20
in) 15 Snatches (165/115 lb) For Time (with a Partner)
9 Muscle-Ups 500-400-300-200-100
wodwell.com/wod/pmesp meter Row (each)
With a running clock, Partner Holds Kettlebells in
complete the first part of Rack (2x24/16 kg)
“POLAR BEAR, I the workout as fast as
possible. Rest exactly 15 5 Burpee penalty for each

page 214 of 430

1971 BENCHMARK
WODS
May 14, 2020
SWEAR”
5 Rounds for Time 5 Bear
Complexes (135/95 lb)
30 ft Dumbbell Bear Walk
(2 x 30/20 lb)
200 meter Run
One "Bear Complex"
consists of 1 Power Clean,
1 Front Squat, 1 Push
Press, 1 Back Squat, 1
Push Press.
wodwell.com/wod/polar-bear-
swear
“POWER UP 4
MITO”
AMRAP in 20 minutes 20
Wall Ball Shots (9/6 kg)
20 Shoulder-to-Overhead
(60/40 kg)
20 Kettlebell Swings (32/24
kg)
20 Hand-Release Push-Ups
20 Sit-Ups
5 Burpees at the top of
each minute
Start with 5 burpees, then
20 wall ball shots, etc.
Continue the AMRAP until
1:00, then perform 5
burpees. Resume the
AMRAP where you left off.
Do 5 burpees again each
minute until the 20
page 215 of 430
minutes, then complete
the second part of the
workout as fast as
possible. Score is the total
time elapsed after the last
muscle-up; also record
score from each part of the
workout separately.
wodwell.com/wod/split-chipper
“STANKY LEGS”
3 Rounds for Time 535
meter Run
15 Overhead Squats
(135/95 lb)
wodwell.com/wod/stanky-legs
“STEVE HILL”
AMRAP (with a Partner) in
20 minutes Buy-in: 5
Rounds (each)
Partner A: 20/15 calorie
Row
Partner B: 20 GHD Sit-Ups
* Switch after both
partners finish
In the remaining time,
AMRAP of:
Partner A: Bench Presses
(155/105)
Partner B: Hang Hold from
a Pull-Up Bar
* Switch as needed
One partner starts on the
drop of kettlebells
With a running clock rows
will be performed
alternating between
teammates, as time trials
for each distance: 500/500,
400/400, 300/300,
200/200, 100/100. Every
row is to be performed at
maximum intensity while
the other partner "rests"
with two kettlebells in rack
position. The "resting"
partner will rack the bells
at the beginning of their
partner’s row and will
unrack them at the end of
the row. Unracking of
kettlebells before the end
of the row results in a 5
synchronized burpee
penalty for every offense,
to be paid at the end of the
workout.
wodwell.com/wod/panic-
breathing
“PAY THE MAN”
For Time Buy-In: 1,000
meter Row
5 Squat Clean to
Overheads (185/125 lb)
15 Pull-Ups
4 Squat Clean to
Overheads (185/125 lb)
12 Pull-Ups
1971 BENCHMARK
WODS
May 14, 2020

minutes is complete. Score rower, the other starts on 3 Squat Clean to

is total reps completed, GHD. Switch when both Overheads (185/125 lb)
including burpees. partners' reps are 9 Pull-Ups
completed. After each 2 Squat Clean to
wodwell.com/wod/power-up-mito partner completes 5 Overheads (185/125 lb)
rounds, complete the max 6 Pull-Ups
reps bench press in the 1 Squat Clean to Overhead
“PROGRESSIVE remaining time (one (185/125 lb)
DT” partner working at a time, 3 Pull-Ups
5 Rounds for Time 12 while the other does a
hang hold); switch as Complete the 1,000 meter
Deadlifts
needed. row before moving directly
9 Hang Power Cleans
to the 5 squat clean to
6 Push Jerks
wodwell.com/wod/steve-hill overheads, 15 pull-ups,
etc. until all the prescribed
Round 1: 135/95 lb
work is completed. For
Round 2: 155/105 lb
“STRUNG-OUT, each squat clean to
Round 3: 185/125 lb
BACKWARDS, overhead, start with the
Round 4: 205/145 lb
barbell on the ground and
Round 5: 225/155 lb AND UPSIDE-
complete a full clean; once
DOWN FRAN” standing with the barbell in
Use a single barbell all
For Time 1200 meter Run the rack position, either
throughout the workout.
9 Pull-Ups press or jerk (either is
Athletes must change their
9 Thrusters (95/65 lb) allowed) the barbell to the
own weights. Scaling
Reduce the barbell weight. overhead position.
800 meter Run
Beginner Round 1: 65/45
15 Pull-Ups wodwell.com/wod/pay-the-man
lb Round 2: 75/55 lb
15 Thrusters (95/65 lb)
Round 3: 85/65 lb Round
4: 100/80 lb Round 5:
400 meter Run “PETER PAN”
105/85 lb Intermediate
21 Pull-Ups 4 Rounds for Time 6
Round 1: 95/65 lb Round
21 Thrusters (95/65 lb) Turkish Get-Ups (55/35 lb,
2: 105/75 lb Round 3:
125/85 lb Round 4: 3 each arm)
wodwell.com/wod/strung- 6 Bear Complexes (135/95
145/100 lb Round 5: backwards-upside-fran
155/105 lb lb)*
200 meter Run
wodwell.com/wod/progressive-dt
“SUGAR
*1 Bear Complex consists
DADDY” of: 1 Power Clean, 1 Front
For Time 21-15-9 Deadlifts Squat, 1 Push Press, 1

page 216 of 430

1971 BENCHMARK
WODS
May 14, 2020

“PUKIE (225/155 lb) Back Squat, 1 Push Press

400 meter Run
BREWSTER”
For Time 150 Burpees Run 400 meters after
completing each round of
wodwell.com/wod/pukie-brewster deadlifts. For example: 21
Deadlifts, followed by a
400 meter run. 15 deadlift
“PYRRHIC followed by a 400 meter
VICTORY” run. 9 deadlifts followed by
Every 60 minutes On The a 400 meter run.
Hour in 300 minutes 2 mile
Run wodwell.com/wod/sugar-daddy
20 Bench Presses
(bodyweight)
20 Front Squats
“SYLVIA
(bodyweight) RIVERA”
20 Rope Climbs (15 ft) 3 Rounds for Time 50 Back
Rack Lunges (115/85 lb)
Partition the bench
800 meter Run
presses, front squats and 50 Hand Release Push-Ups
rope climbs as needed.
Rest 2 minutes between
wodwell.com/wod/pyrrhic-victory
rounds.
wodwell.com/wod/sylvia-rivera
“RATCHET”
5 Rounds for Time 400
meter Run “TABATA
22 Kettlebell Swings (70/53 SOMETHING
lb)
ELSE”
19 GHD Sit-Ups
Four Tabatas in 16 minutes
Cash-Out: Tabata Pull-Ups
400 meter Swim Tabata Push-Ups
Tabata Sit-Ups
wodwell.com/wod/ratchet Tabata Air Squats
Perform a Tabata Interval
(eight rounds of 20
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 4 rounds.
Athlete must accomplish 6
Turkish Get-Ups, 6 Bear
Complexes and a 200
meter Run for each round.
One Bear Complex consists
of an unbroken Power
Clean, Front Squat, Push
Press, Back Squat, and
Push Press. Score is the
time on the clock when the
last 200 meter Run is
completed.
wodwell.com/wod/peter-pan
“PINEAPPLE
EXPRESS”
Three Parts With a Running
Clock for Time Part A
On the 0:00, perform:
75/50 calorie Assault Bike
50 Strict Handstand Push-
Ups
Time Cap: 12 minutes
Part B
On the 15:00, perform:
50-35-20 GHD Sit-Ups
100 foot Handstand Walk
(after each set)
Time Cap: 12 minutes
Part C

page 217 of 430

1971 BENCHMARK
WODS
May 14, 2020
“REGIONALS
REHAB”
4 Rounds for Time 10
Dumbbell Thrusters (35/15
lb)
20 Dumbbell Lunges
(35/15 lb)
30 Sit-Ups
40 calorie Assault Air Bike
wodwell.com/wod/regionals-
rehab
“RICHIE”
AMRAP (with a Partner) in
42 minutes From 0:00-
10:00, establish:
1 rep max Snatch
2 minute Rest
From 12:00-42:00, AMRAP
of:
30 Bar Over Burpees
9 Clean-and-Jerks (135/95
lb)
19 Chest-to-Bar Pull-Ups
88 Air Squats
This is a two-part workout.
On a 42-minute clock, start
by building up to a heavy
(1 rep max) Snatch (Power
Snatch or Squat Snatch is
allowed) before 10:00. Rest
until 12:00, then perform
as many rounds and
repetitions as possible
page 218 of 430
seconds of work and 10
seconds of rest) for each
movement - for a total of
32 intervals. The first 8
intervals are pull-ups, the
second 8 are push-ups, the
third 8 intervals are sit-
ups, and the last 8
intervals are squats. There
is no additional rest
between movements.
Score is the total reps
performed in all of the
intervals.
wodwell.com/wod/tabata-
something-else
“TAG, YOU’RE
IT!”
AMRAP (with a Partner) in
20 minutes 500 meter Run
10 Pull-Ups
10 Toes-to-Bars
10 Overhead Walking
Lunges (45/35 lb barbell)
Partner A runs 500 meters
while Partner B completes
as many rounds as
possible (AMRAP) of 10
pull-ups, 10 toes-to-bar, 10
overhead walking lunges.
When Partner A returns
from the run, partners tag
and switch places.
wodwell.com/wod/tag-youre-it
On the 35:00, 3 Rounds of:
400 meter Run
21 Lateral Barbell Burpees
wodwell.com/wod/pineapple-
express
“POKE THE
BEAR”
AMRAP in 20 minutes Cash
In:
100 meter Farmers Carry
(85/55 lb)
Then, AMRAP of:
5 Bear Complexes (135/65
lb)
10 Bar Over Burpees
15 calorie Assault Air Bike
Finally, Cash Out:
100 meter Farmer's Carry
(85/55 lb)
1 bear complex consists of:
1 power clean, 1 front
squat, 1 push press, 1 back
squat, and 1 push press.
wodwell.com/wod/poke-the-bear
“POWER PLUS
AMANDA”
11-9-7-5 Reps for Time
Power Snatches (135/95 lb)
Bar Muscle-Ups
1971 BENCHMARK
WODS
May 14, 2020
(AMRAP) of the 30 Bar
Over Burpees, 9 Clean-
and-Jerks, 19 Chest-to-Bar
Pull-Ups, and 88 Air
Squats. Score for the first
part is the weight of the
heaviest Snatch
successfully completed;
for the second part is the
total number of rounds and
repetitions completed.
wodwell.com/wod/richie
“RILEY
KATHERYN”
AMRAP in 14 minutes 2 80
ft Shuttle Sprints (out and
back)
11 Kettlebell Swings (53/35
lb)
3 Power Cleans (185/135
lb)
9 Dumbbell Shoulder-to-
Overheads (2 x 35/20 lb)
30 Air Squats
wodwell.com/wod/riley-katheryn
“RIVER BAKER”
11 Rounds for Time 26
Double-Unders
1 Bar Muscle-Up
11 Bar Facing Burpees
2 Power Cleans (185/125
lb)
19 Wall Ball Shots (20/14
page 219 of 430
“TEAM
HALLOWEEN”
For Time (with a Partner)
75 Lateral Pumpkin Jumps
50 Pumpkin Push Presses*
100 Pumpkin Goblet
Squats*
50 Pumpkin Box Jumps*
(20 in)
75 Pumpkin Squat Cleans*
* 5 burpee penalty (both
partners) each time the
"pumpkin" touches the
ground
Use a medicine ball (20/14
lb) as your pumpkin
Break up the work as
needed between partners.
Start with the "pumpkin"
(medicine ball) on the
ground for the lateral
jumps (over the pumpkin).
After the lateral jumps,
working partner must have
the pumpkin. Partner A
must pick the medicine ball
up to begin the push
presses. When partner A
completes their set they
must hand the medicine
ball to partner B without
letting it touch the ground.
If either partner drops or
puts the medicine ball
down at any time (starting
with the push-presses
Time Cap: 15 minutes
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
accomplish 11 Power
Snatches and 11 Bar
Muscle-Ups before moving
on to 9 repetitions of each
movement and so on.
Score is the time on the
clock when the last round
of Bar muscle-Ups is
completed. If the athlete
did not finish the workout
within the time cap, the
score is the total number
of repetitions completed in
15 minutes. Scaling 11-9-
7-5 Reps for Time Power
Snatches (95/65 lb)
Chest-to-Bar Pull-Ups
wodwell.com/wod/power-plus-
amanda
“PROBATIO”
For Max Reps in 30
minutes 0:00-5:00
Max Burpee Box Jump-
Overs (24/20 in)
Rest 5 minutes
10:00-14:00
Max 10 meter Shuttle Runs
Rest 4 minutes
1971 BENCHMARK
WODS
May 14, 2020
lb)
Scaling 11 Rounds for
Time 26 Box Step-Ups
(24/20 in) 1 Push-Up 11
Burpees 2 Dumbbell
Cleans (2x35/20 lb) 19
Air Squats
wodwell.com/wod/river-baker
“ROSA”
5 Rounds for Time 10
Handstand Push-Ups
400 meter Run
wodwell.com/wod/rosa
“ROWAN”
11 Rounds for Time (in a
Team of 4) 11 Clean-and-
Jerks (155/105 lb)
11 Burpees
11 Chest-to-Bar Pull-Ups
11 American Kettlebell
Swings (53/35 lb)
15 AbMat Sit-Ups
7 Front Squats (155/105 lb)
80 Double-Unders
During the 11 Rounds:
1,145 meter Row (each
team member)
Each team member must
row 1,145 meters at some
point during the 11-round
workout. One team
page 220 of 430
through the end of the
workout), then both
partners must do a 5
burpee penalty each.
wodwell.com/wod/team-
halloween
“TEEG”
For Time (with a Partner)
1,000 meter Row
40 Deadlifts (225/135 lb)
30 Pull-Ups
800 meter Run
30 Pull-Ups
40 Deadlifts (225/135 lb)
1,000 meter Row
Scaling Intermediate For
Time (with a Partner) 1,000
meter Row 40 Deadlifts
(185/115 lb) 30 Pull-Ups
800 meter Run 30 Pull-Ups
40 Deadlifts (185/115 lb)
1,000 meter Row
Beginner For Time (with a
Partner) 800 meter Row 40
Deadlifts (95/65 lb) 30
Ring Rows 400 meter
Run 30 Ring Rows 40
Deadlifts (95/65 lb) 800
meter Row
wodwell.com/wod/teeg
“THANKSGIVING
18:00-22:00
Max Power Cleans
(155/105 lb)
Rest 3 minutes
25:00-27:00
Max Wall Ball Shots (20/14
lb)
Rest 2 minutes
29:00-30:00
Max Unbroken Pull-Ups
(single attempt)
With a running clock
complete the first AMRAP.
After each AMRAP, rest the
same amount of time
worked, then head straight
into the next AMRAP.
(Work 5 minutes, rest 5
minutes, work 4 minutes
rest 4 minutes, etc.)
wodwell.com/wod/probatio
“PUCCIO”
For Time 1,000 meter Row
30 Power Cleans (135/95
lb)
30 Back Squats (135/95 lb)
1 mile Run
wodwell.com/wod/puccio
1971 BENCHMARK
WODS
May 14, 2020
member must complete
his/her row before another
team member can begin
theirs. The workout ends
when the 11 rounds and
all four team members'
rows are complete.
wodwell.com/wod/rowan
“RUN AND GET
FRAN”
For Time 400 meter Run
21 Thrusters (40/30 kg)
21 Pull-Ups
400 meter Run
15 Thrusters (40/30 kg)
15 Pull-Ups
400 meter Run
9 Thrusters (40/30 kg)
9 Pull-Ups
wodwell.com/wod/run-get-fran
“SAGE AT 20”
AMRAP in 20 minutes 20
Thrusters (135/95 lb)
20 Pull-Ups
20 Burpees
wodwell.com/wod/sage-20
“SANGRE 1.4”
Four AMRAPs in 36 minutes
page 221 of 430
THROWDOWN”
EMOM in 30 minutes
Complete 5 Rounds of Each
Movement:
5 Front Squats (75% BW)
Rest in 1 minute.
5 Push Presses (75% BW)
Rest in 1 minute.
5 Muscle-Ups
Rest in 1 minute.
30 meter Sled Push (200%
BW)
Rest in 1 minute.
10 calorie Assault Air Bike
Complete 5 rounds of each
movement before moving
on to the next.
wodwell.com/wod/thanksgiving-
throwdown
“THE 29”
4 Rounds for Time 29
Kettlebell Swings (1.5/1
pood)
29 Sit-Ups
29 Box Jumps (24/20 in)
29 Knees-to-Elbows
29 Burpees
wodwell.com/wod/the-29
“THE 540”
For Time 50 Plate
Overhead Lunges (45/25
lb)
“PUSH & PULL”
5 Rounds for Time 20
calorie Assault Air Bike
15 Sumo Deadlift High-
Pulls (95/65 lb)
10 Push Presses (95/65 lb)
wodwell.com/wod/push-pull-2
“R116”
For Time (with a Partner)
200 meter Dumbbell Carry
(2x15/10 kg)*
116 Dumbbell Push
Presses (2x15/10 kg, each)
116 Dumbbell Power
Cleans (2x15/10 kg, each)
116 Burpees Over Partner
(total)
200 meter Dumbbell Carry
(2x15/10 kg)*
*5 Dumbbell Front Squats
(2x15/10 kg) every time
the dumbbells touch the
ground
One partner works at a
time. Partners may switch
as needed. Partners
walk/run together during
the Dumbbell Carry, but
only one partner may carry
the dumbbells at a time. If
the dumbbells touch the
ground during the
Dumbbell Carry, one
partner must complete 5
1971 BENCHMARK
WODS
May 14, 2020
AMRAP in 4 minutes:
Burpees
2 minutes Rest
Then, AMRAP in 6 minutes:
Alternating Kneeling
Presses (2 x 16/12 kg)
2 minutes Rest
Then, AMRAP in 16
minutes:
4 Gorilla Cleans (2 x 16/12
kg)
4 Front Squats (2 x 16/12
kg)
4 Clean-and-Jerks (2 x
16/12 kg)
2 minutes Rest
Then, AMRAP in 4 minutes:
Burpees
* If athlete breaks during a
round, perform 10 Push-
Ups
With a running clock
perform all four AMRAPs.
Athlete must perform at
least the same number of
burpees in the last AMRAP
as in the first. Otherwise
penalty is 4x the difference
(for example: 50 burpees
in the first AMRAP, but only
45 burpees in the last
AMRAP; penalty is 4x5 =
page 222 of 430
40 Pull-Ups
30 Thrusters (95/65 lb)
20 Burpees
10 Squat Cleans (135/95
lb)
Use any weighted object
for the overhead lunges,
such as a plate or a
dumbbell.
wodwell.com/wod/the-540
“THE ANGRY
MEXICAN”
AMRAP in 20 minutes 5
Box Jumps (30/24 in)
5 Handstand Push-Ups
5 Power Cleans (135/95 lb)
5 Single Right Arm
Kettlebell Thrusters (1.5/1
pood)
5 Single Left Arm Kettlebell
Thrusters (1.5/1 pood)
wodwell.com/wod/the-angry-
mexican
“THE BEN
ROGERS”
For Time 800 meter Run
50 Hang Power Cleans
(115/75 lb)
600 meter Run
30 Hang Power Cleans
(155/105 lb)
400 meter Run
penalty Front Squats
before continuing.
wodwell.com/wod/r116
“REGIONAL
NATE”
10 Rounds for Time 4 Strict
Muscle-Ups
7 Strict Handstand Push-
Ups
12 Kettlebell Snatches
(70/53 lb)
wodwell.com/wod/regional-nate
“RICHARD
GALLETLY”
3 Rounds for Time 10
Power Cleans (55/40 kg)
6 Chest-to-Bar Pull-Ups
89 calorie Row/Ski/Air Bike
(switch each round)
Cash-Out: 11 Devil Presses
(22.5/15 kg)
Wear a Weight Vest (10/8
kg)
Perform the 89 calories on
a rower for round 1, on a
skierg for round 2, and on
an air bike for round 3.
wodwell.com/wod/richard-galletly
1971 BENCHMARK
WODS
May 14, 2020
20 extra burpees). In the
third AMRAP, penalty for
breaking at any time
during the cleans, front
squats and clean-and-jerks
is 10 push-ups. Penalty
reps do not count toward
the total score.
wodwell.com/wod/sangre-1-4
“SCARFACE”
For Time 2 Rounds of:
8 Power Snatches (175/125
lb)
8 Bar-Facing Burpees
Then, 2 Rounds of:
8 Power Snatches (155/105
lb)
8 Bar-Facing Burpees
Finally, 2 Rounds of:
8 Power Snatches (135/95
lb)
8 Bar-Facing Burpees
Athletes change their own
weights.
wodwell.com/wod/scarface
“SEAN ADLEM”
AMRAP in 7 minutes 7 Air
Squats
7 Burpees
7 calorie Assault Bike
7 Weighted Box Step Ups
page 223 of 430
10 Hang Power Cleans
(185/125 lb)
Use one barbell. Athlete
must change own weights.
wodwell.com/wod/the-ben-rogers
“THE BUBU”
For Time 10-9-8-7-6-5-4-3-
2-1 reps of:
Back Squats (50/35 kg,
from the ground)
3 SASA Complexes* (50/35
kg)
*SASA Complex consists of:
2 Hang Power Cleans and 1
Thruster
With a running clock,
perform 10 Back Squats
and 3 SASA Complexes,
then 9 Back Squats and 3
SASA Complexes, then 8
and 3, etc. until the final
round of 1 and 3. Score is
the time on the clock when
the final SASA Complex is
completed. Scaling Drop
the weights to 40/25 kg.
wodwell.com/wod/the-bubu
“THE CHIEF”
Five 3-minute AMRAPs in
19 minutes AMRAP in 3
minutes
“RILEY 21”
For Time 10-9-8-7-6-5-4-3-
2-1 reps of:
Deadlifts (225/155 lb)
Toes-to-Bars
1-2-3-4-5-6-7-8-9-10 reps
of:
Power Cleans (155/105 lb)
Bench Presses (155/105 lb)
wodwell.com/wod/riley-21
“RISE ABOVE”
3 Rounds for Time 15
calorie Assault Bike
30 Overhead Lunges
(75/55 lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 3 Rounds.
Score is the time on the
clock when the last round
of Overhead Lunges is
completed. Intended
Stimulus It is meant to be
a hard effort, completing
the bike as fast as possible
each round and aiming to
perform all overhead
lunges unbroken or with
one quick break. If you
don’t have a bike, then row
for the same amount of
calories or run 200 meter.
Choose a weight where
1971 BENCHMARK
WODS
May 14, 2020
(24/20 in, 50/35 lb)
On a 7-minute clock,
complete as many rounds
and repetitions as possible
(AMRAP) of the prescribed
work in the order written.
Score is the total number
of rounds and repetitions
before the 7-minute clock
stops.
wodwell.com/wod/sean-adlem
“SECRET
SERVICE
SNATCH TEST”
AMRAP in 10 minutes
Kettlebell Power Snatches
(24/16 kg)
wodwell.com/wod/secret-
service-snatch-test
“SEVEN DEADLY
SINS”
For Time 10 Chest-to-Bar
Pull-Ups
20 Toes-to-Bars
30 Deadlifts (185/135 lb)
100 Double-Unders
30 Box Jumps (24/20 in)
20 Burpees
10 Cleans (185/135 lb)
wodwell.com/wod/seven-deadly-
sins
page 224 of 430
3 Power Cleans (135/95
lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
Complete as many rounds
and repetitions as possible
(AMRAP) in 3 minutes of
the prescribed work in the
order written, then rest
1 minute. Repeat five
times. Score - Official
scoring: After each 3-
minute cycle, start over.
Record the score
(rounds+reps) individually
for each of the five
AMRAPs.* - Common
scoring: After each 3-
minute cycle, start where
you left off at the end of
the previous cycle. Record
total rounds and reps
completed. Good Scores
for "The Chief" (common
method) - Beginner: 11-15
rounds - Intermediate: 16-
21 rounds - Advanced: 22-
27 rounds - Elite: 28+
rounds *For the 'official'
scoring method, @crossfitbtwb
shared how they calculate and
compare scores by converting
each round's score to a fraction.
For example: 1 round = (3/3 PC's
+ 6/6 PU's + 9/9 Squats)/3. If
you got 2 rounds on the first
you can do at least 15 reps
consecutively. If you don’t
have a barbell, use
dumbbells, kettlebells, or a
stuffed bag.
wodwell.com/wod/rise-above
“RONSTRONG”
For Time (with a Partner)
5,000 meter Row / 10
Burpees Over Rower
5,000 meter Bike / 10 Box
Jumps (24/20 in)
5,000 meter Run / 10 Push-
Ups
Working partner performs
the corresponding 10 rep
movement each time that
partner switches off of the
Row, Bike, Run.
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Only 1
partner may work at a
time. Partners must
perform a minimum of 400
meter (.25 mi) before
switching out with the
other partner. When
switching out, the working
partner must perform 10
reps of the associated
movement before the
resting partner may
resume the Row/Bike/Run.
1971 BENCHMARK
WODS
May 14, 2020
“SHANE
ORTEGA”
For Time Buy-in: 2 mile
Run
Then, 21-15-9 reps of:
Push Presses (80% max)
Burpees Over the Bar
Cash-out: 2 mile Run
This workout, as originally
written, called for "heavy
push presses" but did not
specify an Rx weight.
WODwell set Rx at 80% of
the athlete's 1-rep push
press. Scale as needed.
wodwell.com/wod/shane-2
“SHORTY”
AMRAP (in a team of 5) in
20 minutes 21 Deadlifts
(100/70 lb)
15 Overhead Squats (40/30
lb)
9 Thrusters (70/50 lb)
This workout requires four
team members to perform
the prescribed work
together. If performing the
workout with gym
equipment, use barbells,
and other available
equipment. But this
workout was designed for
page 225 of 430
cycle, but on cycle 2 you only
got through 1 round + (3/3 PC's
+ 6/6 PU's + 4/9 Squats)/3, you
did 1.815 rounds for the second
cycle. Total score would be sum
of the scores from each AMRAP.
Tips and Strategy Go
fast and hard in round 1
(around 85-90% of your
max speed) and note your
total rounds/reps. Commit
to getting the same score
in rounds 2-5 as you do in
round 1. Go unbroken on
the Power Cleans. Take big
breaths during the Rest
period to slow your heart
rate down. If you can, have
someone keep your score.
There are a lot of rounds
and reps and clocks to
mind in this workout--
having someone keep
track of the score/clock
allows you to focus on the
workout. Intended
Stimulus "The Chief" is
meant to feel really
uncomfortable. Almost
anytime there is built-in
rest in a workout Interval
style, it means that the
"working portion" is meant
to be done fast. And since
the rounds in this
benchmark WOD are only 3
minutes long, you've got to
go hard and ideally
unbroken. At the end of
this workout, everything in
your body should be
The entirety of the Row
must be finished before
starting the Bike, and
likewise, the entirety of the
Bike must be finished
before starting the Run.
Score is the time on the
clock when the Run is
completed.
wodwell.com/wod/ronstrong
“ROW 30/30
X4”
4 Rounds for Meters in 4
minutes 30 second Row
30 second Rest
To execute the test, the
athlete simply performs 4,
30 second all-out bouts on
the rower, resting 30
seconds on the erg. The
athlete sets the rower to
30/30 intervals to record
accurate scores.
wodwell.com/wod/row-30-30-x4
“RUM RAISIN”
AMRAP in 15 minutes 2
Legless Rope Climbs (15 ft)
30 Alternating Pistols
15 Burpee Box Step Overs
(24/20 in)
On a 15-minute clock,
perform as many rounds
1971 BENCHMARK
WODS
May 14, 2020
military units, so it was
originally intended to be
done with two .50-cal
ammo cans for deadlifts,
four 6-foot pickets for
overhead squats, and one
25-mm ammo can for
thrusters. Each athlete will
complete as many rounds
of the prescribed exercises
as he can in 20 minutes.
One athlete from each
team begins with the
deadlifts; after completing
21 reps, he moves on to
the overhead squats, and
the next team member
begins deadlifts.
Ultimately, all team
members will be working
their way through the
rounds at the same time
but at their own pace. The
athletes will complete the
exercises in order; they
must finish the deadlifts
before starting the
overhead squats and then
finish the overhead squats
before starting the
thrusters. However, they
can break up the sets if
needed to complete the
exercise—for example, the
nine thrusters may be
completed in three sets of
three. Also, athletes may
take a break at any time
during the workout. During
these breaks, another
page 226 of 430
burning--"The Chief" hits
the lower body, upper
body, core, and lungs.
Scaling Options "The
Chief" is meant to be
performed fast. This WOD
has built-in rest so athletes
can push hard during the
work phase. The load
should feel moderate.
Scale the load, the volume,
or the skill level (see:
Push-Up Scaling) so you
can perform unbroken sets
throughout the workout.
Beginner 3 Minute AMRAP
3 Power Cleans (75/55 lb)
6 Incline Push-Ups 9 Air
Squats Rest 1 minute.
Repeat for a total of 5
cycles.
wodwell.com/wod/the-chief
“THE DEEP
END”
3 Rounds for Time 500
meter Run
5 Squat Cleans
(Bodyweight)
10 Burpees
20 Deadlifts (Bodyweight)
wodwell.com/wod/the-deep-end
“THE FEARLESS
and repetitions as possible
(AMRAP) of the prescribed
work in the order written.
Score is the total number
of rounds and repetitions
completed before the 15-
minute clock stops.
wodwell.com/wod/rum-raisin
“RYAN
MURAMOTO”
AMRAP (with a Partner) in
34 minutes 100 Burpee
Box Jump-Overs (24/20 in)
800 meter Run
100 Wall Ball Shots (30/20
lb)
800 meter Run
200 Double-Unders (100
each)
800 meter Run
One partner works while
the other rests. Partition
the work as needed,
except for the run (both
athletes run together). For
the double-unders, each
partner must complete 100
total.
wodwell.com/wod/ryan-
muramoto
“SAN FRAN
1971 BENCHMARK
WODS
May 14, 2020

team member who is on 14” CRIPPLER”

the same exercise can
3 Rounds for Time 12 For Time 30 Back Squats
“work in” and conduct his
Handstand Push-Ups (bodyweight)
reps of the exercise. This
2 400 meter Runs 1,000 meter Row
will allow for maximum use
15 Bar Over Burpees
of equipment and time. Back squats are from a
14 Overhead Squats (95/65
Spotting will not be rack
lb)
permitted at any time
during the workout. The "2 400 meter Runs" wodwell.com/wod/san-fran-
are written this way for the crippler
wodwell.com/wod/shorty
significance of the date
(December 2), but may be
run as a single 800 meter “SAVED BY THE
“SNAKE BITE” BARBELL”
distance.
21-15-9 Reps for Time
3 Rounds for Max Reps in
Squat Snatches (95/65 lb) wodwell.com/wod/the-fearless-14 17 minutes 1 minute
Chest-to-Bar Pull-Ups
Burpees
1 minute Wall Ball Shots
Strategy: While many “THE (20/14 lb)
athletes are capable of
GENTLEMAN” 1 minute Deadlifts (115/75
completing the round of 21
AMRAP in 22 minutes 22 lb)
unbroken or close to
Dumbbell Snatches 1 minute Medicine Ball Sit-
unbroken, doing so can
(22.5x15 kg) Ups (20/14 lb)
lead to a major drop off in
4 Man Makers (2x22.5/15 1 minute Hang Power
rounds 2 and 3.
kg) Cleans (115/75 lb)
Intelligently breaking up
20 Burpees 1 minute Rest
the first round similar to
how they would the round 20 Single Dumbbell Front
Squats (22.5/15 kg) Perform 1 minute of work
of 15 will lead to
at each of the 5 stations.
consistency across all sets.
On a 22-minute clock, Move immediately to the
Some possible rep
perform as many rounds next station after 1 minute.
schemes for the round of
and repetitions as possible The clock does not reset or
21 are 7-7-7 / 9-7-5 / 6-5-4-
(AMRAP) of the prescribed stop between exercises.
3-2-1. This approach
work in the order written. One-minute break is
should allow individuals to
Score is the total number allowed before repeating
better get through the
of rounds and repetitions each round. One point is
round of 15 to come.
completed before the 22- given for each rep.
Athletes can break the
minute clock stops. Scaling Most athletes
rounds of 15 and 9 into 2-3
should be able to stick with
sets based on how they are

page 227 of 430

1971 BENCHMARK
WODS
May 14, 2020
feeling. For athletes who
are overhead squatting,
the goal will be to
complete those repetitions
close to unbroken. It is ok
if they need to break the
power snatches a little
more to accomplish that
goal. Scaling: These
options replace the squat
snatch and chest to bar
pull-ups: Option B: For
Time: 15-12-9 Power
Snatch (95/65) Overhead
Squats (95/65) Pull-ups
Option C: For Time: 15-
12-9 Power Snatch (75/55)
Overhead Squats (75/55)
Pull-ups
wodwell.com/wod/snake-bite
“SNEAK
ATTACK”
10 Rounds for Time 10
Thrusters (95/65 lb)
10 Bar Over Burpees
10 calorie Assault Air Bike
wodwell.com/wod/sneak-attack
“SPEED
DEMON”
3 Rounds for Time 30
Dumbbell Front Squats
(35/25 lb)
30 Up-Downs
page 228 of 430
wodwell.com/wod/the-gentleman the interval pattern.
Beginners should reduce
the loading. Intermediate
“THE HATEFUL athletes can handle the
EIGHT” prescribed loading in this
8 Rounds for Time 8 Push- workout. Beginner
Ups Option 3 rounds for max
8 GHD Sit-Ups reps of: 1 minute of
8 Air Squats burpees 1 minute of wall-
8 Pull-Ups ball shots 1 minute of
8 Deadlifts (95/65 lb) deadlifts 1 minute of sit-
8 Hang Power Cleans ups 1 minute of hang
(95/65 lb) power cleans Rest 1
8 Shoulder-to-Overheads minute Men: 10-lb. ball,
(95/65 lb) 75-lb. deadlifts and cleans
8 calorie Row Women: 6-lb. ball, 55-lb.
deadlifts and cleans
wodwell.com/wod/the-hateful-
eight wodwell.com/wod/saved-by-the-
barbell
“THE LONG
“SCOTTY”
HAUL”
AMRAP in 11 minutes 5
3 Rounds for Time 50
calorie Assault Air Bike
Deadlifts (315/205 lb)
18 Wall Ball Shots (20/14
50 Wall Ball Shots (20/14
lb)
lb)
17 Bar Over Burpees
wodwell.com/wod/the-long-haul
wodwell.com/wod/scotty
“THE “SEAN VAZ”
RECKONING”
For Time (with a Partner)
For Time 1 mile Run 1,984 meter Row
100 Body Blasters*
1 mile Run Rest 2 minutes
*One Body Blaster consists Then, 5 minutes to
of a Burpee into a Pull-Up establish:
1971 BENCHMARK
WODS
May 14, 2020
Use a single Dumbbell and
hold it in a front rack or
Goblet Squat position. For
each Up-Down, start
standing tall, then drop
your hands to the floor and
kick your feet out into the
Plank position.
Immediately hop your feet
back up to your hands and
stand tall again to
complete the repetition
See a demo video
wodwell.com/wod/speed-demon
“SPENCER B.”
AMRAP in 20 minutes 34
Burpees
7 Hang Snatches (115/75
lb)
20 Air Squats
15 Toes-to-Bars
On a 20-minute clock,
perform as many rounds
and repetitions as possible
(AMRAP) of the
movements, in the order
written: 34 Burpees, 7
Hang Snatches, etc. Once
you complete the 15 Toes-
to-Bar repeat again
starting with the 34
Burpees. Continue until the
20 minutes is over. Score
is the total number of
rounds completed plus any
repetitions completed in
page 229 of 430
into a Knees-to-Elbows 3 rep max Deadlift (each)
wodwell.com/wod/reckoning Then, 12 Rounds of:
20 Double-Unders
16 Pull-Ups
“THE WIRTZ”
4 Rounds for Time 14 Then, 5 Rounds of:
calorie Bike 8 Bar Over Burpees
16 Thrusters (95/65 lb) 11 Power Cleans (70/47.5
10 Kettlebell Swings (53/35 kg)
lb)
14 calorie Bike Finally:
16 Box Jumps (24/20 in) 2,019 meter Run
10 Air Squats (together)
14 calorie Bike
16 Wall Ball Shots (20/14 For the 3-rep max Deadlift,
lb) both athletes may work up
10 Burpees to their deadlifts
simultaneously on
wodwell.com/wod/the-wirtz separate bars. For the 12
rounds of 20 Double-
Unders and 16 Pull-Ups,
“THREE WISE partners must each
MEN” complete a full round then
switch. For the run,
Three AMRAPs in 16
partners run together. The
minutes AMRAP in 4
rest of the workout allows
minutes
partners to divide the work
5 Hang Squat Snatches
however they like, with one
(135/95 lb)
partner working at a time.
10 Bar-Facing Burpees
wodwell.com/wod/sean-vaz
Rest 2 minutes
Then, AMRAP in 4 minutes “SERGIO LUO”
10 Power Cleans (135/95
6 Rounds for Time 6 Power
lb)
Snatches (115/80 lb)
20 Pull-Ups
10 Overhead Squats
(115/80 lb)
Rest 2 minutes
19 Box Jumps (24/20 in)
1971 BENCHMARK
WODS
May 14, 2020
the next round.
wodwell.com/wod/spencer-b
“SQT”
3 Rounds for Time 10
Ground-to-Overheads
(95/65 lb)
200 yard Shuttle Sprint (50
yards there and back,
twice)
For the shuttle sprint, run
50 yards, then return 50
yards to the starting point.
Repeat for a total of 200
yards.
wodwell.com/wod/sqt
“STAR LORD”
AMRAP in 25 minutes From
0:00-5:00, AMRAP of:
15 GHD Sit-Ups
5 Strict Presses (135/95 lb)
Rest 5 minutes
From 10:00-15:00, AMRAP
of:
10 Toes-to-Bars
10 Front Squats (135/95 lb)
Rest 5 minutes
From 20:00-25:00, AMRAP
of:
5 Bar Facing Burpees
page 230 of 430
Then, AMRAP in 4 minutes
15 Box Jump-Overs (24/20
in)
30 Wall Ball Shots (20/14
lb)
Complete all three parts of
the workout ("Jeremy
Wise," "Ben Wise," and
"Beau Wise") with a
running clock, including
the 2 minutes between
each. Score is the
cumulative total number of
reps completed for all
three parts of the workout.
Scaling Rx weights are
shown above The "Scaled"
version uses a 95/65 lb
barbell The "Elite" version
uses a 185/135 lb barbell
wodwell.com/wod/three-wise-
men
“TMP”
For Time Buy-In: 3,500
meter Run
Then, 21 Rounds of:
5 Burpees
10 Push-Ups
15 Air Squats
Cash-Out: 3,500 meter Run
With a running clock, as
fast as possible perform
the prescribed work in the
wodwell.com/wod/sergio-luo
“SHANE”
AMRAP (in a team of 4) in
20 minutes 8 Inverted
Burpees
21 Air Squats
12 Burpees
Complete as many rounds
of the exercises in 20
minutes as possible in a
safe manner. This is a four-
person-team team “time-
specific” workout. The
purpose of this workout is
to develop cohesion and
combat fitness under
fatigue conditions through
shared hardship,
challenges, and
competition. Each team
will require a wall or other
stable object to conduct
the inverted burpees
against (Inverted Burpee
demo). All teams will start
at the same time. Each
exercise must be
completed before moving
to the next one (all 8
inverted burpees must be
finished before starting the
squats and all squats
finished before starting the
inverted burpees). The
athletes can take a rest at
any time during the
workout. Each team has to
1971 BENCHMARK
WODS
May 14, 2020
15 Hang Power Cleans
(135/95 lb)
On a 25-minute clock, as
many rounds and
repetitions as possible
(AMRAP) perform the
prescribed work in the
order written. Rest 5
minutes after every 5-
minute AMRAP. The barbell
should be taken from the
floor, not from the rack.
Score is the total number
of rounds and repetitions
completed in the three 5-
minute AMRAPs. Intended
Stimulus This workout is
great to learn thresholds,
starting with that Strict
Press: this can be more of
a strength-focused AMRAP,
then into the second
AMRAP, the Front Squat,
Barbell will be a little more
on the moderate side, then
in the final AMRAP with the
Hang Power Clean that has
more reps but should feel
light!
wodwell.com/wod/star-lord
“STEVIE”
For Time 31 Kettlebell
Swings (72/56 lb)
31 Wall Ball Shots (20/14
lb)
31 Overhead Squats (95/65
page 231 of 430
order written. Athlete
needs to complete the
3,500 meter Run first
before moving on to 21
rounds of Burpees, Push-
Ups, and Air Squats. After
the 21 rounds, athlete
needs to do the 3,500
meter Run as a cash-out.
Score is the time on the
clock when the cash-out is
completed.
wodwell.com/wod/tmp
“TRI-HARD”
For Time From 0:00-4:00,
perform:
45 Double-Unders
21 Toes-to-Bars
21 Handstand Push-Ups
Then, from 4:01-8:00,
perform:
45 Double-Unders
15 Toes-to-Bars
15 Handstand Push-Ups
Finally, from 8:01, perform:
45 Double-Unders
9 Toes-to-Bars
9 Handstand Push-Ups
wodwell.com/wod/tri-hard
“TTTAHTD1”
For Time 1 mile Run
complete as many rounds
as possible in the 20
minutes. The total number
of complete rounds for
each team member will be
added together to obtain
the total score for the
team. Spotting is not
permitted at any time.
wodwell.com/wod/shane
“SHELL77”
For Time 100 D-Ball Over
Shoulders (100/70 lb)
Time Cap: 15 minutes
With a running clock, as
fast as possible perform
the 100 d-ball over
shoulders. Score is the
time on the clock when the
last rep of d-ball over
shoulders is completed.
wodwell.com/wod/shell77
“SMITH/FAY”
AMRAP (with a Partner) in
20 minutes 10 Ground-to-
Overheads (135/95 lb)
22 calorie Row
41 Synchronized Air Squats
76 meter Run (together)
On a 20-minute clock,
complete as many rounds
1971 BENCHMARK
WODS
May 14, 2020
lb)
31 Burpees
31 Lunges
31 Push Jerks (95/65 lb)
31 Knees-to-Elbows
31 Box Jumps (24/20 in)
31 Hang Cleans (95/65 lb)
31 Sit-Ups
31 Double-Unders
31 Deadlifts (185/135 lb)
For each movement all 31
reps must be unbroken. If
you fail to do all 31 reps
unbroken, start back at rep
#1 for that movement.
Rest only between
movements. Scale as
needed. To be considered
unbroken if an object starts
on the ground it can’t
touch the ground again
until the 31st rep is
complete. For barbell
movements (overhead
squats and push jerks) the
bar may rest on the
shoulders. For bodyweight
movements like box jumps
and burpees, athlete must
keep moving.
wodwell.com/wod/stevie
“SUCK IT UP”
4 Rounds for Time 10 Front
Squats (185/135 lb)
50 Double-Unders
10 Strict Pull-Ups
page 232 of 430
Directly into 10 Rounds of:
8 Burpees Over Object
50 foot Walking Lunges
Finally, perform:
1 mile Run
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
accomplish the 1 mile Run
before starting the 10
rounds of Burpees and
Lunges. After the 10
rounds, athlete must finish
the workout with a 1 mile
Run. Score is the time on
the clock when the last
mile Run is completed.
Movement Standards
Run: Do your best to
measure distances
correctly. Burpee: Pick
something that you can
jump over and face that
object for each rep.
Walking Lunge: If
possible, measure 25 feet
and perform the lunge 25
feet down and back for
each round.
wodwell.com/wod/tttahtd1
“TTTAHTD4”
5 Rounds for Time 50 Air
Squats
1,000 foot Shuttle Run
and repetitions as possible
(AMRAP) of the prescribed
work in the order written.
One person working at a
time for the Ground-to-
Overhead (G2OH) and the
Calorie Row. Choose the
weight and movement of
your choice for the G2OH.
It can be a Clean & Jerk or
a Snatch performed with a
barbell, dumbbells or a
plate. Athletes will perform
the 41 air squats in unison
and then run together for
the 76 meters. Score is
the total number of rounds
and repetitions before the
20-minute clock stops.
wodwell.com/wod/smith-fay
“SNATCH
BATTERY”
For Load 1 rep max Snatch
Rest 10 minutes
Then, for Time:
25 Snatches (77% of 1RM)
There are two tests that
must be put together to
complete Snatch Battery.
First, you must establish a
one-rep maximum in the
squat snatch, then rest,
then perform 25 reps for
time @ 77% of your one-
1971 BENCHMARK
WODS
May 14, 2020
200 meter Run
wodwell.com/wod/suck-it-up
“SWOLE-TEL”
Four Parts in 12 minutes
EMOM for 3 minutes:
15 Dumbbell Rows (2x30
lb)
10 Push-Ups
EMOM for 3 minutes:
10 Dumbbell Rows (2x40
lb)
10 Push-Ups
EMOM for 3 minutes:
5 Dumbbell Rows (2x45 lb)
10 Push-Ups
Then, AMRAP in 3 minutes:
Dumbbell Rows (2x30 lb)
Perform the entire workout
with a running clock. No
rest between sections.
Score is total number of
dumbbell rows completed
in the final 3-minute
AMRAP section of the
workout.
wodwell.com/wod/swole-tel
“TABATA FIGHT
GONE BAD”
Five Tabatas in 20 minutes
page 233 of 430
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 5 rounds.
The starting and end points
are 50 feet apart. Athlete
must run 50 foot towards
the end cone and 50 foot
back the starting cone 10
times for the 1,000 foot
Shuttle Run. Score is the
time on the clock when the
last round of Shuttle Run is
completed.
wodwell.com/wod/tttahtd4
“TTTTD10”
4 Rounds for Time 20
Shoulder-to-Overheads*
15 Front Squats
20 Box Jump Overs (24/20
in)
*Round 1: 135/95 lb
Round 2: 155/105 lb
Round 3: 175/125 lb
Round 4: 205/145 lb
Time Cap: 22 minutes
The weight for the
shoulder-to-overheads and
front squats will be
increased after each
round. Athletes must add
their own weights. Scaling
Round 1: 95/65 lb Round
2: 115/85 lb Round 3:
rep maximum.
wodwell.com/wod/snatch-battery
“SONNY”
3 Rounds for Time 400
meter Run
16 Wall Ball Shots (9/6 kg)
12 Push-Ups
14 Burpees
wodwell.com/wod/sonny
“SPEEDY”
AMRAP (with a Partner) in
40 minutes Every 2
minutes, perform:
8 Wall Ball Shots (20/14 lb)
8 Deadlifts (40/30 kg)
8 Power Cleans (40/30 kg)
8 Shoulder-to-Overheads
(40/30 kg)
Max Calorie Row (in the
remaining time)
One partner works at a
time. You go, I go style.
From 0:00-2:00, Partner A
does 8 Wall Balls, 8
Deadlifts, 8 Power Cleans,
and 8 Shoulder-to-
Overheads, then max
calories on the Rower.
Then, from 2:00-4:00,
Partner B does the same.
Continue switching every
two minutes until the 40-
minute clock stops. Score
1971 BENCHMARK
WODS
May 14, 2020
Wall Ball Shots (20/14 lb)
(10/9 ft)
Sumo Deadlift High-Pulls
(75/55 lb)
Box Jumps (20 in)
Push-Presses (75/55 lb)
Row (for calories)
Tabata (20 secs on and 10
secs off, for 8 intervals) of
each movement. Complete
the Wall Ball intervals
before moving on to the
Sumo Deadlift High-Pulls,
etc. Complete a total of 40
intervals in 20 minutes.
Each movement is scored
by the lowest number of
reps (or calories on the
rower) in each of the 8
intervals. Final score is the
total of the scores for each
of the 5 movements.
wodwell.com/wod/tabata-fight-
gone-bad
“TACO44”
For Time 44 Air Squats
44 Kettlebell Complexes (2
x 16/12 kg)
44 Burpees
1 Kettlebell Complex is
comprised of 1 Deadlift + 1
Clean + 1 Thruster
For the
Deadlift+Clean+Thruster
page 234 of 430
135/105 lb Round 4:
155/115 lb Movement
Standards Box Jump
Overs: Rep counts when
athlete lands on other side
of box. Only feet may
touch the top of the box.
Do not need to come to full
hip/knee extension at top
of box. May jump all the
way over the box but feet
must stay above the plane
of the box. (can't straddle
box when jumping)
Shoulder-to-Overheads:
Bar must be cleaned from
the ground. Any STOH
style: Strict/ push press/
push jerk/ split jerk. Rep is
complete when hips/knees
reach full extension Head
must be visible "through
the window" of the arms.
Front Squats: Hip crease
below the top of the knee.
Full extension of hips and
knees at top of rep. May go
straight from last STOH
into FS. If bar is dropped-
may squat clean first rep
from the ground. Notes:
Athletes must load their
own bars. Loads can be
added at any time. Clips
must be put back on
outside of plates.
wodwell.com/wod/ttttd10
is the sum of the total
number of repetitions and
calories completed by both
partners.
wodwell.com/wod/speedy
“SPOTTS”
For Time 1,500 meter Row
25 Sumo Deadlifts
(225/135 lb)
50 Strict Pull-Ups
2,000 meter Row
50 Strict Pull-Ups
25 Sumo Deadlifts
(225/135 lb)
1,500 meter Row
Scaling 150 Kettlebell
Swings (70/53 lb) 25
Sumo Deadlifts (decrease
load depending on
fitness level) 50 Strict
Ring Rows 200
Kettlebell Swings (70/53
lb) 50 Strict Ring Rows 25
Sumo Deadlifts (decrease
load depending on
fitness level) 150
Kettlebell Swings (70/53
lb)
wodwell.com/wod/spotts
“STANLEY”
For Time 50 Deadlifts
(Bodyweight)
50 Incline Push-Ups (24/20
1971 BENCHMARK
WODS
May 14, 2020
complex, athlete must
start with two kettlebells
on the ground, deadlift
both finishing in a standing
hang position, then lower
the kettlebells to the
ground once more, then
explosively power clean
both kettlebells to a
standing front rack
position, then perform a
full squat thruster finishing
with both kettlebells
overhead. The full complex
must be completed
unbroken to count as a
single repetition. Score is
the time on the clock when
the last repetition of
Burpees is completed.
wodwell.com/wod/taco44
“TEAM 1776”
For Time (in a Team of 3)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders
Wall Ball Shots (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press
(45/35 lb)
page 235 of 430
“TTTTD13”
For Time 500 meter Row
21 Clean-and-Jerks (115/85
lb)
21 Chest-to-Bar Pull-Ups
500 meter Row
15 Clean-and-Jerks (115/85
lb)
15 Chest-to-Bar Pull-Ups
500 meter Row
9 Clean-and-Jerks (115/85
lb)
9 Chest-to-Bar Pull-Ups
500 meter Row
Time Cap: 18 minutes
Scaling For Time: 500
meter Row 21 Clean-and-
Jerks (95/65 lb) 21 Pull-
Ups 500 meter Row 15
Clean-and-Jerks (95/65 lb)
15 Pull-Ups 500 meter
Row 9 Clean-and-Jerks
(95/65 lb) 9 Pull-Ups 500
meter Row Movement
Standards Clean-and-
Jerk: any style clean & jerk
is allowed. Bar must pass
through the front rack.
Power Snatching is not
allowed. Rowing: Any
damper setting on the
rower is allowed. Not
allowed to adjust once the
workout has begun.
Chest-to-Bar
Pull-Ups: The body must
begin in full hang at the
in)
50 Box Jumps (24/20 in)
1 mile Run
Perform incline push-ups
with feet on top of a box,
hands on the floor.
wodwell.com/wod/stanley
“STEVENSONST
RONG”
AMRAP in 8 minutes 20
seconds 4 Hang Power
Cleans (185/125 lb)
14 Burpees
84 Wall Ball Shots (20/14
lb)
wodwell.com/wod/stevensonstro
ng
“STURGIS”
For Time 800 meter Run
Then, 19 Rounds of:
5 Burpees
11 Air Squats
13 Lunges
800 meter Run
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
last round of 800 meter
1971 BENCHMARK
WODS
May 14, 2020
As a team, complete a
total of 1776 reps involving
all exercises in any order
Multiple partners may work
at a time, but everyone
must work together on the
same movement and move
to the next one together.
The only requirements are
that the team complete
1,776 total repetitions,
with not more than 200
reps of any single
movement, and each team
member must complete at
least 10 reps of each
movement. Score is the
time it takes to complete
the full workout. Tips and
Strategy This team
workout requires a lot of
communication. As a
group, take time to decide
how many reps of each
movement the team
should do. Write down the
movement order and the
reps clearly so that
everyone knows what to do
and what movement
comes next. Organize the
movements in a way that
won't cause too much
burnout in any one area of
the body. For example,
don't put Dumbbell Push
Presses, Wall Balls, and
Push-Ups (all of which have
upper-body pushing
page 236 of 430
start of each rep, chest
much touch bar at the end
of each rep.
wodwell.com/wod/ttttd13
“TTTTD16”
For Time Buy-In:
50/40 calorie Assault Bike
10 Rounds of:
6 Overhead Squats (95/65
lb)
7 Toes-to-Bars
8 Bar Over Burpees
Scaling For Time: Buy-In:
50/40 calorie Assault Bike
Then, 10 Rounds of: 6
Front Squats (95/65 lb)
7 Hanging Knee Raises 8
Bar Over Burpees
Movement Standards
Overhead Squats: Bar
locked out overhead, squat
below parallel, stand up
with hips and knees
extended Toes-to-Bars -
toes touch bar, feet behind
bar in back swing Bar
Over Burpees:
Chest/thighs touch floor on
one side of the box, jump
up and both feet land on
the box, land on the other
side (lateral is ok)
wodwell.com/wod/ttttd16
run is completed.
wodwell.com/wod/sturgis
“SURFER ON
ACID”
3 Rounds for Time 400
meter Run
21 Burpees
Strategy: Max sustainable
pace is the fastest pace an
athlete feel they could hold
for all three rounds without
slowing down while taking
into account the added
burpees. This movement
can also be approached in
a similar fashion to the
runs. What is the fastest
pace I can hold here
without slowing down?
Athletes can look at the
time on the clock when
they exit the gym after the
first round to give them a
target split to try and
replicate for the following
two. The second round will
likely be the most difficult,
so buckling down there
both physically and
mentally will be important.
wodwell.com/wod/surfer-on-acid
1971 BENCHMARK
WODS
May 14, 2020
requirements) back to back
to back—bounce between
upper-body movements,
lower-body movements,
and cardiovascular
movements. Intended
Stimulus This WOD is
designed to be fun! It's a
perfect workout to
celebrate the 4th of July.
Above all, "Team 1776" is
about quality teamwork
and good communication.
The team has to come
together and create their
own workout based on
their collective strengths
and weaknesses. Since
everyone is working at one
time, this is not an
interval-style team
workout - there is no built-
in rest. The pace should be
strong, but sprinting too
fast through this will result
in a slower overall time. At
the end of this workout,
the team should feel
accomplished, energized,
and ready to celebrate
America's birthday!
Scaling Options As
needed, scale the skill
level of the movements so
all teammates can move
quickly and smoothly
through the workout. There
should rarely be long rest
breaks. Newer athletes:
Add a time cap to enjoy
page 237 of 430
“TTTTD19”
AMRAP in 10 minutes 50 ft
Front Rack Dumbbell
Walking Lunges (2x50/35
lb)
16 Toes-to-Bars
12 Alternating Dumbbell
Two-Arm Box Step Overs
(2x50/35 lb, 24/20 in)
8 Bar Muscle-Ups
Directly after, establish in
6 minutes:
1 rep max Hang Squat
Clean
Scaling AMRAP in 10
minutes 50 ft Front Rack
Dumbbell Walking Lunges
(2x35/20 lb) 16 Tuck-
Ups 12 Alternating
Dumbbell Two-Arm Box
Step Overs (2x35/20 lb,
20 in) 8 Burpee Pull-Ups
Directly after, establish in
6 minutes: 1 rep max Hang
Squat Clean Movement
Standards Lunge:
Walking Lunge must be
completed in 25 ft
segments⁣. The dumbbells
may be held in the front
rack anyway as long as
hands stay in contact with
handles⁣ Toes-to-Bar:
Open Standard toes-to-
bars⁣ Box Step-Over:
Dumbbell may not rest on
box, must alternate legs,
“TABATA
BARBELL”
With a Running Clock in 19
minutes Tabata Deadlift
(185/135 lb)
Tabata Hang Power Clean
(135/95 lb)
Tabata Front Squat (85/65
lb)
Tabata Push Press (65/45
lb)
1 minute Rest between
exercises
Tabata (20 secs on and 10
secs off, for 8 intervals) of
each movement - for a
total of 32 intervals. Score
is total number of reps
completed in all intervals.
wodwell.com/wod/tabata-barbell
“TABATA THIS”
With a Running Clock in 24
minutes Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
1 minute Rest between
each Tabata
Perform a Tabata interval
(eight rounds of 20
seconds of work and 10
1971 BENCHMARK
WODS
May 14, 2020
the workout without
overdoing the volume.
Beginner For Time (in a
Team of 3) Kettlebell
Swings (35/26 lb) Box
Step-Ups (24/20 in) Air
Squats Knee Push-Ups
Burpees Ring Rows Sit-
Ups Row (calories)
Single-Unders Wall Ball
Shots (14/10 lb) Ball
Slams (20/15 lb) Dumbbell
Push Press (25/15 lb) As a
team, complete a total of
1776 reps involving all
exercises in any order
Time Cap: 50 minutes
wodwell.com/wod/1776-team
“TEBBS”
For Time 26 Power Clean-
and-Jerks (135/95 lb)
Rest 5 minutes
Then, AMRAP in 26 minutes
26 Toes-to-Bars
100 meter Run
26 Burpees
100 meter run
26 Pull-Ups
100 meter Run
wodwell.com/wod/tebbs
page 238 of 430
both feet must contact the
ground each rep Bar
Muscle-Up: Open
Standard bar muscle-ups
Hang Clean: Bar must
pass through completed
deadlift before lowering
bar to hang, hang may be
below knee or above, bar
may be preloaded, may
use assistance in changing
weights⁣. Bar may be pre-
loaded to first attempt,
may use assistance in
changing weights.
wodwell.com/wod/ttttd19
“TTTTD21”
AMRAP in 11 minutes 8
Dumbbell Box Step-Ups
(2x50/35 lb, 24/20 in)
1 Strict Handstand Push-Up
+ Kipping Handstand Push-
Up
8 Dumbbell Box Step-Ups
(2x50/35 lb, 24/20 in)
2 Strict Handstand Push-
Ups + Kipping Handstand
Push-Ups
8 Dumbbell Box Step-Ups
(2x50/35 lb, 24/20 in)
3 Strict Handstand Push-
Ups + Kipping Handstand
Push-Ups*
*Add one rep strict and
kipping handstand push-
ups after every round.
seconds of rest) of each
movement – for a total of
40 intervals. Each Tabata
is followed by 1 minute of
rest. Score for each
movement is the lowest
number of reps (or calories
on the rower) performed in
any of the eight intervals.
Total score is sum of the
lowest score for each
movement.
wodwell.com/wod/tabata-this
“TALL DAN”
AMRAP in 12 minutes Buy-
In:
80 calorie Row
Then, AMRAP in remaining
time:
6 Deadlifts (315/255 lb)
29 Double-Unders
18 Wall Ball Shots (20/14
lb)
wodwell.com/wod/tall-dan
“TEARJERKER”
5 Rounds for Time 10 Push
Presses (95/65 lb)
15 calorie Assault Air Bike
10 Sumo Deadlift High-
Pulls (95/65 lb)
15 Sit-Ups
10 Front Squats (95/65 lb)
1971 BENCHMARK
WODS
May 14, 2020
“THANKSGIVING
SAMPLER
PLATTER”
For Time 5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings (1.5/1
pood)
Then, 3 Rounds of:
15 Box Jumps (24/20 in)
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls (20/14 lb)
30 Sit-Ups
Then:
50 Burpees
wodwell.com/wod/thanksgiving-
sampler-platter
“THE 17TH”
AMRAP (with a Partner) in
17 minutes 17 Burpees
17 Front Squats (115/75 lb)
17 Deadlifts (115/75 lb)
One partner works at a
time while the other rests -
"you go, I go" style.
Perform as many rounds
and repetitions as possible
page 239 of 430
Scaling AMRAP in 11
minutes 8 Dumbbell Box
Step-Ups (2x35/20 lb,
20/18 in) 2 Kipping
Handstand Push-Up 8
Dumbbell Box Step-Ups
(2x35/20 lb, 20/18 in) 4
Kipping Handstand
Push-Up 8 Dumbbell Box
Step-Ups (2x35/20 lb,
20/18 in) 6 Kipping
Handstand Push-Up*
*Add 2 kipping handstand
push-ups after every
round. If athlete has no
kipping handstand push-
ups, modify to 1 hand
release push-up + 1
regular push-up. Add one
rep hand release push-up
and regular push-up after
every round. Movement
Standards Dumbbell
Box Step-Ups: Must face
box perpendicularly when
stepping on and off the
box. Dumbbells are
allowed to rest on box
once feet have landed on
the ground. ⁣ Handstand
Push-Ups: 2017 Open
standard. Measurement of
overhead reach, feet under
hips, mark at wrist then 3
inches below that marking
is the line to clear.
wodwell.com/wod/ttttd21
wodwell.com/wod/tearjerker
“TEST 3”
For Reps in 8 minutes
Tabata Air Squats
Rest 10 seconds, then:
Max Muscle Ups
Tabata is 20 seconds of
work followed by 10
seconds of rest for 8
intervals (4 minutes).
Tabata score is the least
number of reps performed
in any of the eight intervals
of squats. Rest 10 seconds
after the last squat
interval, then begin 4
minutes of muscle-ups.
Final score equals lowest
Tabata round score
multiplied by total
number of muscle-ups
completed.
wodwell.com/wod/test-3
“THANKSGIVING
WITH THE
GIRLS”
For Time "Angie's" House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats
1971 BENCHMARK
WODS
May 14, 2020
(AMRAP) of the prescribed
work in the order written.
Divide the work between
partners as needed. Score
is the total number of
rounds and repetitions
completed before the 17-
minute clock stops.
wodwell.com/wod/the-17th
“THE 50S”
For Time 50 Burpees
50 Air Squats
50 Hollow Rocks
50 Push-Ups
Buy-in:
1000 meter Row
Must complete in order.
One partner works while
the other rests. Partners
can alternate reps or one
partner can finish a
number of reps while the
other rests. Both partners
must complete a 1000m
row before starting the rest
of the workout.
wodwell.com/wod/the-50s
“THE ADMIRAL”
3 Rounds for Time 20
Burpee Pull-Ups
20 Front Squats (155/105
lb)
page 240 of 430
“TTTTD24”
AMRAP in 35 minutes From
0:00-30:00, perform:
Max Calorie Row
Then, from 30:00-35:00,
perform:
Max Toes-to-Bars
Scaling AMRAP in 35
minutes From 0:00-30:00,
perform: Max Calorie Row
Then, from 30:00-35:00,
perform: Max V-Ups
wodwell.com/wod/ttttd24
“TTTTD27”
For Time 21-15-9 reps of:
Handstand Push-Ups
Power Cleans (115/75 lb)
Rest 3 minutes
Then, 9-15-21 reps of:
Chest-to-Bar Pull-Ups
Front Squats (115/75 lb)
Time Cap: 12 minutes
Movement Standards
Handstand
Push-Up: Open standards
Power Clean: Bar starts
from the ground, elbows in
front of the bar with the
bar on shoulders at the
top, full knee and hip
"Helen's" House
400 meter Run
21 Kettlebell Swings (53/35
lb)
12 Pull-Ups
"Fran's" House
15 Thrusters (95/65 lb)
"Nancy's" House
400 meter Run
15 Overhead Squats (95/65
lb)
"Grace/Isabel's" House
20 Ground-To-Overheads
(95/65 lb)
"Kelly's" House
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Balls (20/14 lb)
With a running clock, as
fast as possible complete
all five named parts of the
workout, with no rest in
between. For
"Grace/Isabel's" house, you
may move the barbell from
the ground to overhead
any way you like (eg:
Snatches and/or Clean-
and-Jerks). Score is the
time on the clock when all
of the repetitions have
been completed. Tips
and Strategy With a
WOD like "Thanksgiving
with the Girls," plan to go
1971 BENCHMARK
WODS
May 14, 2020
20 Box Jumps (24/20 in)
wodwell.com/wod/the-admiral
“THE
BELLBOWL”
For Time 400 meter Run
40 Russian Kettlebell
Swings (24/16 kg)
40 Kettlebell Taters (24/16
kg)
300 meter Run
30 Russian Kettlebell
Swings (24/16 kg)
30 Kettlebell Taters (24/16
kg)
200 meter Run
20 Russian Kettlebell
Swings (24/16 kg)
20 Kettlebell Taters (24/16
kg)
100 meter Run
10 Russian Kettlebell
Swings (24/16 kg)
10 Kettlebell Taters (24/16
kg)
A Kettlebell Tater (video
demo) is a kettlebell swing
into a front squat, in which
the bell is flipped at the
top of the swing and again
at the top of the front
squat.
wodwell.com/wod/the-bellbowl
page 241 of 430
extension at top of each
rep. Front
Squat: Standard CrossFit
rules. Hip extension focus
at top. Chest-to-Bar Pull-
Up: Standard CrossFit
rules. Scaling For Time
21-15-9 reps of: Hand
Release Push-Ups Power
Cleans (95/65 lb) Rest 3
minutes Then, 9-15-21
reps of: Pull-Ups Front
Squats (95/65 lb)
wodwell.com/wod/ttttd27
“TTTTD30”
AMRAP in 10 minutes 100
meter Row
10 Box Jumps (24/20 in)
200 meter Row
20 Box Jumps (24/20 in)
300 meter Row
30 Box Jumps (24/20 in)
etc.
Add 100-meter row and 10
box jumps after each
round. Movement
Standards Row: Reset
rower every round (no roll-
over), hands remain on the
handle until the distance is
complete, RESET OWN
ROWER⁣. Box Jump: 2020
Open Standard (step-ups
allowed / no corner steps /
must extend hip and knee
at top) Scaling No Scaled
relatively fast--around 85-
90% of your max speed.
Complete the movements
in large sets, and go
unbroken when you can.
With so many movements
and relatively low volume,
your body can handle a
fast pace and big sets.
Write this lengthy chipper
WOD up on the whiteboard
in big, clear handwriting--
the last thing you want is
to waste time figuring out
what comes next in the
workout. Intended
Stimulus "Thanksgiving
with the Girls" should feel
light and fast. You should
feel breathless throughout
the WOD, but rarely feel
any severe muscular
fatigue. Scale the skill level
and/or the load so you can
perform big sets. This is
exactly the kind of WOD
you want to do on
Thanksgiving--one that
leaves you sweaty,
breathless, yet full energy
and appetite for the
celebration to come.
Scaling Options This
WOD is fun and doable for
athletes of varying fitness
levels. As needed, scale
the skill level (see: Pull-Up
Scaling | Push-Up Scaling |
Box Jump Scaling) and/or
the load so you can move
1971 BENCHMARK
WODS
May 14, 2020
“THE BIG PUSH”
For Time 21, 18, 15, 12, 9,
6, 3 reps of:
Calorie Assault Air Bike
Thrusters (95/65 lb)
Bar-Facing Burpees
wodwell.com/wod/the-big-push
“THE BURPEE
HOUR”
AMRAP in 60 minutes
Burpees
On a 60-minute clock,
perform as many
repetitions as possible
(AMRAP) of the prescribed
work. Rest as needed.
Score is the total number
of Burpees completed
before the 60-minute clock
stops. Scaling AMRAP
(with a Partner) in 60
minutes Burpees (one
partner works at a time)
wodwell.com/wod/the-burpee-
hour
“THE CRIPPLER”
For Time 30 Back Squats
(225/155 lb)
1 mile Run
Take the back squats from
a rack.
page 242 of 430
Version for this workout -
all will do it as prescribed⁣.
*Please note: if you cannot
perform the box jump
safely, scale the height to
something you can do. ⁣
wodwell.com/wod/ttttd30
“TTTTD34”
For Time 21-18-15-12-9
reps of:
Thrusters (95/65 lb)
Calorie Ski Erg
Then, directly into:
30 Handstand Push-Ups
Time Cap: 15 minutes
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete will
perform 21 Thrusters and
21 calorie Ski Erg before
moving to 18 Thrusters
and 18 calorie Ski Erg etc.
After the last set of 9
Thrusters and 9 calorie Ski
Erg, athlete will perform 30
Handstand Push-Ups.
Score is the time on the
clock when the last rep of
handstand push-ups is
completed. Movement
Standards Thruster: Full
lockout overhead, squat
below parallel. Must be
through the movements
smoothly and in large (or
unbroken) sets. Beginner
"Angie's" House 20 Ring
Rows 20 Incline Push-
Ups 20 Sit-Ups 20 Air
Squats "Helen's" House
400 meter Run 21
Kettlebell Swings (35/26
lb) 12 Ring Rows "Fran's"
House 15 Thrusters (55/75
lb) "Nancy's" House 400
meter Run 15 Overhead
Squats (75/55 lb)
"Grace/Isabel's" House 20
Ground-To-Overheads
(75/55 lb) "Kelly's" House
400 meter Run 30 Box
Step Ups (24/20 in) 30
Wall Balls (14/10 lb)
wodwell.com/wod/thanksgiving-
with-the-girls
“THE 300
(2007)”
For Time 25 Pull-Ups
50 Deadlifts (135/95 lb)
50 Push-Ups
50 Box Jumps (24/20 in)
50 Floor Wipers (135/95 lb)
(one count)
50 Alternating Kettlebell
Clean-and-Presses (1/.75
Pood)
25 Pull-Ups
The entire workout is 300
reps.
1971 BENCHMARK
WODS
May 14, 2020
wodwell.com/wod/crippler
“THE FAUCET”
10 Rounds for Time (with a
Partner) 4 Legless Rope
Climbs
12 D-Ball Over Shoulders
(150/100 lb)
24 Burpee Box Jumps
(24/20 in)
One partner works at a
time. Share the work as
needed. Complete all rope
climbs before moving on to
D-Balls, etc.
wodwell.com/wod/the-faucet
“THE FREDO”
9 Rounds for Time (in a
Team of 3) 28 Medicine
Ball Cleans (20/14 lb)
78 Jumping Jacks
With a running clock, as
fast as possible perform 9
rounds of the prescribed
work in the order written.
One partner works at a
time. Divide the work
between team members as
necessary. Score is the
time on the clock when the
last round of Jumping Jacks
is completed.
wodwell.com/wod/the-fredo
page 243 of 430
performed in one full
motion. Front squat into
push press is not allowed⁣.
Ski Erg: Must reset the
erg every round. Must hold
the handles until the skierg
clearly has clicked to the
specified number of cals. If
an athlete gets off early,
there is a 2 rep penalty
assessed at the end⁣.
Handstand Push-Up:
3'x2' box. Feet together at
the top of each rep with
arms locked out. Scaling
For Time 21-18-15-12-9
reps of: Thrusters (75/45
lb) Calorie Ski Erg Then,
directly into: 30 Dumbbell
Push Presses (2x50/35
lb)
wodwell.com/wod/ttttd34
“TTTTD37”
AMRAP in 9 minutes 4
Rounds of:
10 Chest-to-Bar Pull-Ups
10 Dumbbell Box Step-Ups
(50/35 lb, 24/20 in)
Directly into, AMRAP in the
remaining time of:
5 Ring Muscle-Ups
20 Alternating Pistols
On a 9-minute clock,
complete as many rounds
and repetitions as possible
wodwell.com/wod/the-300
“THE 555
STANDARD”
5 Rounds for Time 15 Air
Squats
15 Burpees
15 Hand Release Push-Ups
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
last round of hand release
push-ups is completed.
wodwell.com/wod/the-555-
standard
“THE BEAST”
Buy-In: 2,008 meter Row
Then, AMRAP in 20
minutes:
7 Deadlifts (185/135 lb)
3 Back Squats (185/135 lb)
10 Box Jumps (24/20 in)
37 AbMat Sit-Ups
Cash-Out: 2,020 meter
Row
With a running clock, start
with a 2,008 meter Row.
Then perform the 20-
minute AMRAP portion of
the workout (Use a single
1971 BENCHMARK
WODS
May 14, 2020
“THE GRINCH”
3 Rounds For Time 1
Snatch Balance (315/205
lb)
2 Back Tucks
3 Cleans (315/205 lb)
4 Freestanding Handstand
Push-Ups
A back tuck is also known
as a backflip and, like any
movement, can be
progressed into (see
also: back tuck drills).
wodwell.com/wod/the-grinch
“THE
KIDMINATOR”
For Time 400 meter Run
1 Clean (100/70 kg)
30 Handstand Push-Ups
1 Clean (100/70 kg)
30 Wall Ball Shots (9/6 kg)
1 Clean (100/70 kg)
100 Double-Unders
1 Clean (100/70 kg)
30 Pull-Ups
1 Clean (100/70 kg)
30 Kettlebell Swings (30/21
kg)
1 Clean (100/70 kg)
400 meter Run
Any type of clean is
acceptable (power or
full/squat clean).
page 244 of 430
(AMRAP) of the prescribed
work in the order written.
Complete the first 4 rounds
of Pull-Ups and Step-Ups
before moving on to the
muscle-ups and pistols.
Score is the total number
of rounds and repetitions
completed within the 9-
minute clock. Movement
Standards Dumbbell
Box Step-Up: Hold the
dumbbell anyhow. Face the
box anyhow. Alternate
stepping foot.
Pistol: Athlete must
alternate legs. Chest-to-
Bar Pull-Up: Athlete's
chest must touch the bar.
Scaling AMRAP in 9
minutes 4 Rounds of: 10
Ring Rows 10 Box Step-
Ups (24/20 in) Directly
into, AMRAP in the
remaining time of: 10
Pull-Ups 10 Dumbbell
Reverse Lunges (50/35
lb)
wodwell.com/wod/ttttd37
“TTTTD4”
Three 3-minute AMRAPs in
13 minutes From 0:00-
3:00, perform:
10 Wall Ball Shots (30/20
lb)
10 calorie Row
barbell. Take the back
squats from the ground (no
rack)). Then complete a
2,020 meter Row. Score is
the total time it takes to
complete all of the work,
plus the total number of
rounds and repetitions
completed in the AMRAP.
wodwell.com/wod/the-beast
“THE BIG
NASTY”
AMRAP in 30 minutes 150
meter Run
20 Box Step-Ups (24/20 in)
20 Walking Lunges
75 meter Run
10 Broad-Jumps
10 Push-Ups
150 meter Run
10 Burpees
20 Box Tricep Dips (24/20
in)
wodwell.com/wod/the-big-nasty
“THE BURNER”
AMRAP in 25 minutes 5
Chest-to-Bar Pull-Ups
10 Clean and Split Jerks
(135/95 lb)
15 Bench Presses
(2015/135 b)
20 calorie Assault Air Bike
1971 BENCHMARK
WODS
May 14, 2020
wodwell.com/wod/the-kidminator
“THE QUICK
AND THE DEAD”
For Time 3-9-15-21-15-9-3
Deadlifts (205/145 lb)
Box Jumps (24/20 in)
wodwell.com/wod/quick-dead
“THE TRIPLET”
AMRAP in 10 minutes 6
Squat Cleans (55/30 kg)
12 Pull-Ups
24 Double-Unders
wodwell.com/wod/triplet
“THINK PINK”
AMRAP in 9 minutes From
0:00-3:00, perform:
Clean-and-Jerks (135/95 lb)
Then, from 3:00-6:00,
perform:
Bar Facing Burpees
Lastly, from 6:00-9:00,
perform:
Front Squats (135/95 lb)
Scaling: 3 minutes: Clean
and Jerks 95/65 3 minutes
Bar Facing Burpees 3
minutes: Front Squats
95/65 The creator of the
page 245 of 430
Rest 2 minutes
From 5:01-8:00, perform:
5 Squat Snatches (135/95
lb)
10 calorie Row
Rest 2 minutes
From 10:01-13:00,
perform:
5 Thrusters (135/95 lb)
10 calorie Row
Scaling Wall Ball Shots -
lighten load, lower
target, goblet squat and
press Snatch - lighten
load, overhead squat,
power snatch Thrusters -
lighten load
wodwell.com/wod/ttttd4
“TTTTD42”
For Time 30 Dumbbell Box
Step-Ups (24/20 in,
2x50/35 lb)
30 Dumbbell Front Squats
(2x50/35 lb)
30 Dumbbell Deadlifts
(2x50/35 lb)
30 Dumbbell Hang Clean
and Split Jerk (2x50/35 lb,
alternating foot forward)
30 Dumbbell Deadlifts
(2x50/35 lb)
30 Dumbbell Front Squats
(2x50/35 lb)
wodwell.com/wod/the-burner
“THE CHIEF IS
DEAD”
Five AMRAPs in 24 minutes
AMRAP in 4 minutes
3 Power Cleans (135/95 lb)
6 Push-Ups
9 Air Squats
12 Deadlifts (135/95 lb)
1 minute Rest, then Repeat
(5 times total)
Complete as many rounds
as possible (AMRAP) in 4
minutes, then rest 1
minute. Start each 4-
minute cycle where you
left off on the previous
cycle. Repeat for a total of
5 cycles. Count total
rounds and reps
completed.
wodwell.com/wod/the-chief-is-
dead
“THE DUDE”
3 Rounds for Time 200
meter Bucket Carry (70/45
lb)
12 Burpees
58 Air Squats
800 meter Run
Cash-Out:
1 Pull-Up
1971 BENCHMARK
WODS
May 14, 2020
workout also provided an
advanced Rx+ ("Sport")
version: 3 minutes: Clean
and Jerks 185/125 3
minutes: Bar Facing
Burpees 3 minutes: Front
Squats 185/125
wodwell.com/wod/think-pink
“TIGER BLOOD”
3 Rounds for Time 10
Clean-and-Jerks (135/95 lb)
400 meter Run
wodwell.com/wod/tiger-blood
“TOSH”
For Time 200 meter Run
Rest (same time as
previous run)
400 meter Run
Rest (same time as
previous run)
600 meter Run
Rest the exact time it
takes you to complete the
interval in each set (Ex:
200m Run takes 35 Sec,
Rest 35 Sec, then Run
400m, Rest 400m time,
etc...). Alternatives:
Workout may be modified
using AirBike with a
distance measure, or bike
in large chainring with an
odometer, or rowing
page 246 of 430
30 Dumbbell Box Step-Ups
(24/20 in, 2x50/35 lb)
Time Cap: 18 minutes
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
last set of Dumbbell Box
Step-Ups is completed.
wodwell.com/wod/ttttd42
“TTTTD45”
AMRAP in 13 minutes 10
Wall Ball Shots (30/20 lb,
10/9 ft)
10 calorie Row
20 Double-Unders
15 Wall Ball Shots (30/20
lb, 10/9 ft)
15 calorie Row
40 Double-Unders
Continue with this pattern,
adding 5 Wall Ball Shots, 5
calorie Row, and 20
Double-Unders each round.
On a 13-minute clock,
perform as many
repetitions as possible
(AMRAP) of the prescribed
work in the order written.
In the first round, athlete
must accomplish 10 Wall
The bucket carry (demo) is
an obstacle course style
challenge in which a
weighted bucket is carried
in front of the body for
distance. If you don't have
a bucket use a d-ball or
other odd object.
wodwell.com/wod/the-dude
“THE FIT”
For Time in 4 minutes 43
Barbell Complexes* (50/35
kg)
*Each Barbell Complex
consists of:
1 Deadlift, 1 Clean, 1
Thruster, 1 Jerk, 1
Overhead Squat
Time Cap: 25 minutes
Each complex must be
completed unbroken,
without dropping or letting
go of the bar. A broken
complex must be started
over from the beginning.
wodwell.com/wod/the-fit
“THE GHOST”
6 Rounds for Total Reps in
23 minutes 1 minute of
Rowing (for calories)
1 minute of Burpees
1971 BENCHMARK
WODS
May 14, 2020
Concept2 Indoor Rower.
Alternative 1 50 meter
Swim Rest 100 meter
Swim Rest 200 meter
Swim Alternative 2 0.5
mile Bike Rest 1 mile Bike
Rest 2 mile Bike
Alternative 3 250 meter
Row Rest 500 meter Row
Rest 700 meter Row
wodwell.com/wod/tosh
“TRUE GRIT”
For Time 2,000 meter Row
At 1-minute mark, begin:
Death by Thrusters (95/65
lb)
With a running clock start
the row. At the 1-minute
mark get off the rower and
do one thruster, then
resume rowing until the 2-
minute mark. Do two
thrusters, row until the 3-
minute mark, do three
thrusters, etc. until the 2K
row is complete - or until
you can no longer
continue. See: "Death
By...Anything" WOD
wodwell.com/wod/true-grit
page 247 of 430
Ball Shots, 10 calorie Row,
and 20 Double-Unders.
Continue with this pattern,
adding 5 Wall Ball Shots, 5
calorie Row, and 20
Double-Unders each round.
Score is the total number
of repetitions completed
before the 13-minute clock
stops. Movement
Standards Wall Ball
Shot: Crease below the
knee at the bottom of the
squat. The ball must touch
10' and 9' respectively at
the top of the throw. Row:
Hands must stay on the
handle until you hit the
prescribed calories for that
round.
wodwell.com/wod/ttttd45
“TTTTD7”
For Time 50 Alternating
Dumbbell Power Snatches
(50/35 lb)
100 foot Single Arm
Overhead Dumbbell
Walking Lunges (50/35 lb)
40 Dumbbell Overhead
Squats (50/35 lb, alternate
every 10 reps)
75 foot Single Arm
Overhead Dumbbell
Walking Lunges (50/35 lb)
30 Dumbbell Hang Clean-
and-Jerks (50/35 lb,
alternate every 5 reps)
1 minute of Double-Unders
1 minute Rest
Athletes will work for three
minutes straight before
resting for one minute.
“The Ghost” is a “Fight
Gone Bad” AMRAP style
workout, where the score
is total reps completed at
the end of the six rounds.
Athletes can keep a
running count from
movement to movement,
or add up all three during
their rest period.
wodwell.com/wod/ghost
“THE HUNT”
AMRAP in 12 minutes 3
Rounds of:
10 Toes-to-Bars
15 Sumo Deadlift High-
Pulls (95/65 lb)
15 Push Presses (95/65 lb)
10 Bar-Over Burpees
Then, in remaining time:
Max Calorie Assault Air
Bike
Complete 3 rounds of the
prescribed work. If any
time remains, do max
calories on the Assault Bike
until time is up. The score
is total round and
repetitions completed.
1971 BENCHMARK
WODS
May 14, 2020

“TTTAHTD3” 50 foot Single Arm Count one rep for each

Overhead Dumbbell calorie on the air bike.
AMRAP in 20 minutes 10 V-
Walking Lunges (50/35 lb)
Ups
20 Alternating Dumbbell wodwell.com/wod/the-hunt
240 foot Triangle Shuttle
Squat Cleans (50/35 lb)
Run (4 laps)
25 foot Single Arm
10 V-Ups “THE LONGEST
Overhead Dumbbell
120 foot Triangle Broad
Jumps (2 laps)
Walking Lunges (50/35 lb) MILE”
10 Alternating Dumbbell 4 Rounds for Time 10
10 V-Ups
Squat Snatches (50/35 lb) Burpees
60 foot Triangle Handstand
Walk (1 lap) 100 meter Run
With a running clock, as
10 Air Squats
fast as possible perform
On a 20-minute clock, as 100 meter Run
the prescribed work in the
many rounds and 10 Push-Ups
order written. Score is the
repetitions as possible 100 meter Run
time on the clock when the
(AMRAP) perform the 10 Sit-Ups
last repetition of
prescribed work in the 100 meter Run
Alternating Dumbbell
order written. Cones are
Squat Snatches is With a running clock, as
placed 20 feet apart in a
completed. Scaling fast as possible perform
triangle. Every time athlete
Dumbbell load for all the prescribed work in the
gets back to the 'start'
movements Lunges with order written for 4 rounds.
cone, they must change
bodyweight Dumbbell Score is the time on the
direction and run or broad
Overhead Squats: front clock when the last round
jump in the other direction.
squat/goblet squat of 100 meter Run is
Score is the total number
Dumbbell Squat Snatch: completed.
of rounds and repetitions
power snatch Dumbbell
completed before the 20-
Squat Clean: front squat wodwell.com/wod/longest-mile
minute clock stops. Every
Movement Standards
20 foot completed is
Dumbbell Power
counted as one repetition.
Snatch: DB touches the “THE SIX”
Movement Standards
ground and locks out fully
V-Up: Hands touch any 6 Rounds for Time 600
overhead. Can switch the
part of the foot. Only hips meter Run
DB however you'd like
may be in contact with the 6 Power Cleans (80/50 kg)
(overhead, in front of face,
ground when hands touch 6 Box Jumps (30/24 in)
at hip level, on ground).
feet. Heels and hands 6 Kettlebell Swings (32/24
Both heads of the DB must
return to the ground after kg)
touch the ground on every
each rep. Handstand 6 Burpees Over the Bar
rep. It does not have to be
Walk: Hands start behind
simultaneously, but

page 248 of 430

1971 BENCHMARK
WODS
May 14, 2020
line. Athlete can come
down once within a 20 feet
length- does not matter at
what point. If athlete
comes down more than
once within a 20ft length,
restart that length. Athlete
can turn around at cone
and continue.
wodwell.com/wod/tttahtd3
“TTTTD1”
5 Rounds for Time 75
Double-Unders
15 Toes-to-Bars
15 Hand Release Push-Ups
wodwell.com/wod/ttttd1
“TTTTD12”
For Time 10-8-6-4-2 reps
of:
Split Snatches (135/95 lb)
30 Double-Unders
Immediately after, 2-4-6-8-
10 reps of:
Thrusters (135/95 lb)
30 Double-Unders
Time Cap: 13 minutes
Scaling For time 10-8-6-4-
2 Power Snatches (115/75
lb) 15 (single, single,
double x15 reps) directly
into 2-4-6-8-10 Thrusters
page 249 of 430
the both must touch.
Overhead Lunge: 25 foot
increments. 1 DB is held
overhead in a full lockout
position and must switch
arms every 25. Dumbbell
Overhead Squats: DB
held overhead, squat must
pass through parallel and
stand to fully locked out.
Must switch arms every 10
reps. Dumbbell Hang
Clean-and-Jerk: DB must
start at the hang position,
touch the shoulder on the
clean, and then and in the
lockout position. Must
switch arms every 5 reps.
Dumbbell Squat Clean:
Both heads of the DB must
touch the ground, come
into a rack position, pass
through a full squat to
extension, alternate every
rep. Dumbbell Squat
Snatch: DB touches the
ground and locks out fully
overhead and athlete
passes through parallel in
the squat. Can switch the
DB however you'd like
(overhead, in front of face,
at hip level, on ground).
Both heads of the DB must
touch the ground on every
rep. Must alternate arms
every rep
wodwell.com/wod/ttttd7
wodwell.com/wod/the-six
“THEY ARE US”
AMRAP (Team of 3) in 50
minutes 3 Rope Climbs (1
each)
15 Power Cleans (60/40 kg)
(5 each)
19 Alternating Wall Ball
Shots (9/6 kg)
Partners must alternate
reps: 1 rope climb per
partner, per round; 5
power cleans in a row per
partner, per round; wall
balls must be done conga-
style, one team member
after the other (you may
catch your teammate's
throw).
wodwell.com/wod/they-are-us
“THROWING
GRACE”
100 meters (with a
Partner) for Time Clean-
and-Throw (135/95 lb)
Athlete will perform a clean
and then throw the barbell
for maximum distance
every repetition. Score will
be the total time it takes
both partners to get the
barbell to travel 100
meters.
1971 BENCHMARK
WODS
May 14, 2020
(115/75 lb) 15 (single,
single, double x15 reps)
Time Cap: 13minutes
Movement Standards
Thrusters: Below parallel
to a full lockout each rep,
must wait at lockout for
the judges call before
lowering/dropping. can
power clean or squat clean
into first rep. Snatches:
Start at floor to full lockout
at top, must wait at lockout
for the judges call before
lowering/dropping. Can
squat snatch if needed,
won't be a no-rep to go
below parallel.
wodwell.com/wod/ttttd12
“TTTTD15”
Five 2-Minute AMRAPs in
12 minutes AMRAP in 2
minutes
50 Double-Unders
10 Dumbbell Power Cleans
(2x50/35 lb)
Max Reps Wall Ball Shots
(20/14 lb)
Rest 1 minute between
each AMRAP
Scaling Five 2-minute
AMRAPs in 16 minutes
AMRAP in 2 minutes 25 -
Single, Single, Double⁣
10 Dumbbell Power Cleans
page 250 of 430
wodwell.com/wod/throwing-grace
“TUNNEL OF
LOVE + ROSES
ARE RED” “TOP GUN”
For Time 20 Thrusters
Two Parts (with a Partner)
(135/95 lb)
(A) "Tunnel of Love," For
20 Sumo Deadlift High-
Time:
Pulls (135/95 lb)
1000 meter Row (Partner 2
20 Push Jerks (135/95 lb)
Jumps Rope*)
20 Overhead Squats
*Switch every 500 meters;
(135/95 lb)
For each jump rope break
20 Front Squats (135/95 lb)
both partners rest 15
seconds (mandatory)
4 Burpees to start, and at
the top of each minute
(B) "Roses are Red, Violets
are Blue...So are Medicine
Do 4 burpees every
Balls," AMRAP in 20
minute, including at the
minutes of:
start of the WOD, before
50 Partner Med Ball
continuing the barbell
Russian Twists (20 lb)
work. Athlete is allowed to
40 Partner Med Ball Sit-Ups
move to the next barbell
(20 lb)
skill once an he/she has
30 Slam Balls (20 lb)
completed all 20 reps of
20 Wall Ball Shots (20 lb)
the previous barbell
movement. If the minute
Use a single medicine ball
clock beeps during a
throughout
repetition the athlete will
For Part A, start the row complete their rep and
and jump rope together then start their 4 burpees.
and switch each 500
wodwell.com/wod/top-gun
meters. If partner jumping
rope breaks, rowing
partner must put down the
“TRISH”
rower handle and both
partners wait 15 seconds AMRAP in 20 minutes 400
before resuming. For Part meter Run
B, use a single medicine 20 Toes-to-Bars
ball (or slam ball) 40 Front Squats (50% max)
1971 BENCHMARK
WODS
May 14, 2020
(40/25 lb) ⁣ Max Reps Wall
Ball Shots Rest 2 minutes
between each AMRAP
Movement Standards
Double-Unders: Rope
must go forward, two
passes for each jump ⁣
Dumbbell Power Cleans:
single head of DB touches
the ground, head of DB
touches the shoulder with
elbow breaking vertical ⁣
Wall Ball Shots: Hip
crease below the knee at
the bottom, ball touches
the target at the top. The
ball must be settled on the
ground before picking it
back up
wodwell.com/wod/ttttd15
“TTTTD18”
Every 3 minutes For As
Long As Possible From
0:00-3:00, 2 Rounds of:
6 Squat Cleans (135/95 lb)
6 Chest-to-Bar Pull-Ups
From 3:01-6:00, 2 Rounds
of:
7 Squat Cleans (135/95 lb)
9 Chest-to-Bar Pull-Ups
From 6:01-9:00, 2 Rounds
of:
8 Squat Cleans (135/95 lb)
12 Chest-to-Bar Pull-Ups
page 251 of 430
throughout. For the This workout, as originally
Russian Twists, partners sit written, called for “front
back-to-back with feet squats” but did not specify
elevated off the floor and an Rx weight. WODwell set
rotate to hand the ball to Rx at 50% of the athlete’s
each other. Each hand off 1-rep front squat. Scale as
is one rep. For partner sit- needed.
ups, sit facing each other.
Partner must touch the ball wodwell.com/wod/trish
on the ground behind their
head, sit-up, then hand or
pass the ball to their “TTTAHTD2”
partner to complete one AMRAP in 21 minutes From
rep. For the slam balls and 0:00-3:00, perform:
wall balls, break up the 400 meter Run
work as needed between Max Push-Ups
partners.
Rest 1 minute
wodwell.com/wod/tunnel-love-
roses-red
From 4:00-8:00, perform:
400 meter Run
Max Air Squats
“TWO MINUTE
DEFENSE” Rest 1 minute
5 Rounds of:
1 Power Clean (135/85 lb) From 9:00-14:00, perform:
3 Hang Squat Clean 400 meter Run
(135/85 lb) Max Burpees
2 Jerks (135/85 lb)
200 ft Sprint Rest 1 minute
2 minute Rest From 15:00, perform:
400 meter Run
Then, 5 Rounds of:
1 Power Clean (135/85 lb) In the remaining time,
3 Hang Squat Clean AMRAP of:
(135/85 lb) 8 Push-Ups
2 Jerks (135/85 lb) 16 Air Squats
200 ft Sprint
On a 21-minute clock,
1971 BENCHMARK
WODS
May 14, 2020
Add 1 clean and 3 pull-ups
every 3 minutes until you
fail to complete both
rounds.
Scaling Every 3 Minutes
on the Minute For As Long
As Possible From 0:00-
3:00, 2 Rounds of: 6 Squat
Cleans (115/75 lb) 6
Pull-Ups From 3:01-6:00,
2 Rounds of: 7 Squat
Cleans (115/75 lb) 9
Pull-Ups From 6:01-9:00,
2 Rounds of: 8 Squat
Cleans (135/95 lb) 12
Pull-Ups Add 1 clean and
3 pull-ups every 3 minutes
until you fail to complete
both rounds. Movement
Standards Squat Clean:
Hip crease must pass
below knee. You may
power clean and front
squat to complete a rep.
You must reach full
extension at the top of
each rep before the bar
may come off your
shoulders. Chest-to-Bar
Pull-Ups: arms must be
fully extended at the
bottom of each rep and
chest must touch bar,
below collar bone, on each
rep.
wodwell.com/wod/ttttd18
page 252 of 430
With a running clock
complete the first 5
rounds, rest 2 minutes,
then complete the next 5
rounds. Score is the total
time it takes to complete
the full workout, including
the rest period.
wodwell.com/wod/two-minute-
defense
“UP & OVER”
5 Rounds for Time 15
Deadlifts (155/105 lb)
10 Bar-Over Burpees
5 Power Cleans (155/105
lb)
wodwell.com/wod/up-over
“VALENTINE’S
DAY”
For Time (with a Partner)
30 Partner Burpees
100 Wall Ball Shots (20/14
lb)
100 Pull-Ups
200 Double-Unders
4 Rope Climbs (20 ft)
Then, 4 Rounds of:
15 Thrusters (45/35 lb)
15 Kettlebell Swings(53/35
lb)
15 Box Jumps (24/20 in)
After completing the first
athlete must accomplish
the prescribed work in the
order written. From 0:00-
3:00, athlete must perform
400 meter Run and max
Push-Ups until the end of 3
minutes. Rest 1 minute.
Then from 4:00-8:00,
athlete must perform 400
meter Run and max Air
Squats until the end of the
4 minutes. Rest 1 minute.
From 9:00-14:00, the next
section will be 400 meter
Run and max Burpees.
Rest 1 minute. Finally from
15:00, athlete must finish
400 meter Run. In the
remaining time, athlete will
perform as many rounds
and repetitions (AMRAP) of
8 Push-Ups and 16 Air
Squats. Score is the total
number of repetitions
completed before the 21-
minute clock stops.
Movement Standards
Push-Up: Standard push-
up, chest and thighs touch
the ground and your
bodyline stays straight
through the extension of
arms. Air Squat: Hip
crease goes below the
knee in the bottom and
hips/knees come to full
extension at the top.
Burpee: Full extension at
the top of each rep with
hands touching overhead.
1971 BENCHMARK
WODS
May 14, 2020
“TTTTD20”
For Time 25-20-15-10 reps
of:
Calorie Row
16-12-8-4 reps of:
Burpee Broad-Jumps (6/4
ft)
Time Cap: 10 minutes
Athlete must finish the first
round of calorie row before
moving to the first round of
burpee broad jumps and so
on. Scaling For Time 25-
20-15-10 calorie Row 16-
12-8-4 Lateral Burpees
Over Erg⁣ Movement
Standards Row: May
start seated in erg.⁣ Reset
your own monitor each
round⁣. Feet stay in straps
until correct cal number is
displayed on monitor⁣.
Burpee: Chest and thighs
hit ground together, can
step back and up.⁣ Broad
Jump: Toes start clearly
behind line, feet leave
ground together, heels
land clearly beyond far line
and together⁣. Use standard
6'x4' stall mat for both
guys and girls, guys jump
lengthwise, girls jump
width wise⁣.
wodwell.com/wod/ttttd20
page 253 of 430
portion move immediately
to the next without resting.
Partition the work between
partners as needed. For
the partner burpees, one
partner holds plank while
the other does a burpee
and jumps over the
planking partner.
wodwell.com/wod/valentines-
day-brier-creek
“VE DAY 75”
For Time Buy-In: 75
Handstand Push-Ups
Then, 6 Rounds of:
8 Squat Cleans (50/35 kg)
5 Sumo Deadlift High-Pulls
(50/35 kg)
19 Sit-Ups
45 Double-Unders
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
complete the buy-in of 75
Handstand Push-Ups
before moving on to 6
rounds of 8 Squat Cleans, 5
Sumo Deadlift High-Pulls,
19 Sit-Ups, and 45 Double-
Unders. Score is the time
on the clock when the last
round Double-Unders is
completed.
wodwell.com/wod/tttahtd2
“TTTAHTD5”
6 Rounds for Total Reps in
14 minutes 15 seconds 45
second Max Burpees to
Plate (2 in)
15 second Rest
45 second Max Jumping
Squats to Target (6 in)
45 second Rest
On a 14:15 clock, perform
as many repetitions as
possible of the prescribed
movement for 45 seconds
each of the Burpees to
Plate and Jumping Squats
to Target for 6 rounds.
Rest 15 seconds after the
Burpees and 45 seconds
after Jumping Squats
before proceeding to the
next round. Score is the
total number of repetitions
completed before the clock
stops. Movement
Standards Jumping
Squat: Hip crease must
pass below the knee at the
bottom and you must
touch an object 6 in above
your max reach with BOTH
hands for each rep to
count. Burpee: Chest and
thighs must touch the
ground and you must come
to full extension on top of a
2 in plate for the rep to
1971 BENCHMARK
WODS
May 14, 2020
“TTTTD23”
For Time 10-8-6-4-2 reps
of:
Bar Muscle-Ups
Squat Clean Clusters
(155/105 lb)
*Perform after each
movement:
15 foot Handstand Walk
Time Cap: 18 minutes
Movement Standards
Handstand Walk: The
handstand walk must be
completed unbroken.
Squat Clean
Clusters: Knee must pass
below hip at the bottom of
the squat and you must
thruster. No re-dip is
allowed. Scaling For Time
10-8-6-4-2 reps of: Chest-
to-Bar Pull-Ups Squat
Clean Clusters (135/95 lb)
*Perform after each
movement: 2x15 foot
Reverse Bear Crawl Time
Cap: 18 minutes
wodwell.com/wod/ttttd23
“TTTTD26”
For Time (with a Partner)
100 Double-Unders
75 calorie Row
50 Burpees
page 254 of 430
wodwell.com/wod/ve-day-75
“VICTORIA”
5 Rounds for Time (in a
Team of 3) 10 Squat
Cleans (60/40 lb)
20 Push-Ups
Rest
This workout requires three
team members to perform
the prescribed work
together. If performing the
workout with gym
equipment, use barbells,
and other available
equipment. But this
workout was designed for
military units, so it was
originally intended to be
done with 50, 55 or 60 lbs
sandbag. As originally
written, each team
member has a specific
exercise to perform. A
soldier will be doing either
squat cleans or push-ups,
or resting. Once all three
team members have
completed their required
reps of the exercise, the
team will rotate together:
the soldier who was doing
squat cleans will move to
push-ups; the one who was
doing push-ups will move
to the rest station, and the
one who was resting will
move to squat cleans. This
count. You may jump or
step up.
wodwell.com/wod/tttahtd5
“TTTTD11”
AMRAP in 15 minutes Buy-
In:
77/55 calorie Row
In the remaining time,
perform:
15 Lateral Burpees Over
the Rower
12 Double Dumbbell Power
Snatches (2x50/35 lb)
9 Bar Muscle-Ups
Scaling AMRAP 15
minutes 75/55 calorie Row
(buy-in) 15 Lateral Burpees
over the rower 12 Double
Dumbbell Power Snatches
(50/35#) 9 Chest-to-Bar
Pull-Ups 9 Hand Release
Push-Ups Movement
Standards Burpees:
Two-foot jump back and
forward, chest must touch
the ground, two-foot
takeoff and landing on
either side of the rower.
Dumbbell Power
Snatches: one head of
each DB must touch the
floor, finish with DBs
overhead in line with body
(no clean and jerks). Bar
Muscle-Ups: starts from a
1971 BENCHMARK
WODS
May 14, 2020
100 Double-Unders
75 calorie Row
50 Air Squats (each)
100 Double-Unders
75 calorie Row
50 Burpees
100 Double-Unders
75 calorie Row
50 Walking Lunges (each)
Only one athlete works at a
time. Split the work as
necessary. Once you
complete each movement,
you may move to your
board and draw the next
part of the snowman - you
cannot move from one
exercise to the next until
ALL reps have been
completed for that
movement and you draw
that portion of the
snowman. Base Snowball =
100 Double Unders ⁣ Body
Snowball = 75 Cal Row ⁣
Head Snowball = 50
Burpees ⁣ Hat = 100 Double
Unders ⁣ Eyes = 75 Cal Row
⁣ Nose = 50 Air Squats
(each)⁣ Mouth = 100
Double Unders ⁣ Pipe = 75
Cal Row ⁣ Arms = 50
Burpees ⁣ Buttons = 100
Double Unders ⁣ Scarf = 75
Cal Row ⁣ Eyebrows = 50
Walking Lunge steps
(each) ⁣ Scaling No
standard scaling this week
- adjust as needed for
page 255 of 430
rotation will continue until
each soldier has
successfully completed five
rounds of each exercise,
for an individual total of 50
squat cleans and 100
push-ups. The first round
will end when each soldier
returns to the station he
began at. Rounds 2, 3, 4,
and 5 are executed in the
exact same order. Each
exercise must be
completed before the team
can rotate—i.e., once
Soldier “A” finishes his
squat-cleans, he cannot
start doing push-ups until
Soldier “B” has finished
and the team is ready to
rotate together. Spotting is
not permitted at any time.
wodwell.com/wod/victoria-2
“VISION”
Three Tabatas in 14
minutes Tabata Row for
calories
1 minute Rest
Tabata V-Ups
1 minute Rest
Tabata Calorie Row
On a 13-minute clock,
perform three Tabatas with
1-minute rest in between.
A Tabata consists of 20
seconds work, 10 seconds
dead hang, finish with
arms locked out at the top
(must go through a dip
position).
wodwell.com/wod/ttttd11
“TTTTD14”
AMRAP in 12 minutes 60
Toes-to-Bars
50 Bar Facing Burpees
40 Deadlifts (225/155 lb)
30 Strict Handstand Push-
Ups
Scaling AMRAP in 12
minutes 60 Hanging Knee
Raises 50 Bar Facing
Burpees 40 Deadlifts
(155/105 lb) 30 Strict
Presses (50-60%
bodyweight) Movement
Standards Toes-to-Bars:
Feet must pass behind the
bar at the back of the rep,
feet must touch the bar
simultaneously at the top
of each rep. Bar Facing
Burpees: Chest must
touch floor at bottom of
each rep, feet must leave
floor simultaneously, STEP-
up is allowed. Deadlifts:
Hips & shoulders extended
at the top. No "bouncing."
No sumo. Strict
Handstand
Push-Ups: 2017 Open
standard
1971 BENCHMARK
WODS
May 14, 2020
family and friends that
may do the workout with
you and have some fun! ⁣
wodwell.com/wod/ttttd26
“TTTTD3”
AMRAP in 7 minutes 7
Handstand Push-Ups
7 Overhead Squats (115/85
lb)
7 Burpee Box Jump Overs
(24/20 in)
Scaling Handstand Push-
Ups - strict pike
handstand push-ups,
dumbbell strict presses
Overhead Squats - back
squats Burpee Box Jump
Overs - lower box
wodwell.com/wod/ttttd3
“TTTTD33”
AMRAP in 15 minutes 2
Rounds of:
50 Double-Unders
10 Pogo Jump Burpees
16 Shoulder-to-Overheads
(135/95 lb)
Then, 2 Rounds of:
50 Double-Unders
10 Pogo Jump Burpees
12 Shoulder-to-Overheads
(165/115 lb)
page 256 of 430
rest for 8 rounds. Score is
the total number of
repetitions completed
before the 14-minute clock
stops. Scaling: Substitute
Bike or Ski for the Row.
wodwell.com/wod/vision
“WALSHY 142”
For Time 71 Back Squats
(40/30 kg)
Then, 3 Rounds of:
800 meter Weighted Run
(10/7 kg)
20 Snatches (40/30 kg)
19 Kettlebell Swings (24/20
kg)
Finally, perform:
71 Back Squats (40/30 kg)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
accomplish 71 Back Squats
before moving on to the 3
rounds of 800 meter
Weighted Run, 20
Snatches, and 19 Kettlebell
Swings. After the 3 rounds,
athlete must perform 71
Back Squats to complete
the workout. Score is the
time on the clock when the
last repetition of Back
Squats is completed.
wodwell.com/wod/ttttd14
“TTTTD17”
4 Rounds for Time 15
Handstand Push-Ups
15 Deadlifts (225/165 lb)
150 Double-Unders
Time Cap: 12 minutes
Scaling 4 Rounds for Time
10 Pike Position Strict
Handstand Push-Ups
(feet on box or on the
floor) 15 Deadlifts
(185/135 lb) 150 Double-
Unders (or 50 "single,
single, double"
complexes) Movement
Standards Handstand
Push-Ups: 24x36" box,
must start each rep with
arms fully locked out, hips
fully open at the top
Deadlifts: no bouncing,
hips/knees/shoulders in
line at the top of each rep
wodwell.com/wod/ttttd17
“TTTTD2”
For Time 3 Rounds of:
15 Deadlifts (225/165 lb)
15 Chest-to-Bar Pull-Ups
Then, 3 Rounds of:
6 Clean-and-Jerks (225/165
lb)
1971 BENCHMARK
WODS
May 14, 2020

Then, 2 Rounds of: wodwell.com/wod/walshy-142 6 Muscle-Ups

50 Double-Unders
10 Pogo Jump Burpees Time Cap: 15 minutes
8 Shoulder-to-Overheads “WC 17.3”
(195/135 lb) For Time (with a Partner) Scaling Deadlift/Clean-
800 meter Run (together) and-Jerk - adjust loading
Finally, AMRAP in the 100 Pull-Ups Chest-to-Bar Pull-Ups -
remaining time of: 100 Synchronized Push- Chin over, strict pull-
50 Double-Unders Ups ups, ring rows, assisted
10 Pogo Jump Burpees 150 Synchronized Air strict pull-ups Muscle-
4 Shoulder-to-Overheads Squats Ups - Seated bands x2,
(225/155 lb) 800 meter Run (together) ring pull-ups + push-
ups, ring pull-ups + ring
Movement Standard See: "Murph" Hero WOD dips, negatives
Pogo Jump Burpee: Split the pull-ups as
Chest and Thighs must necessary. Only one wodwell.com/wod/ttttd2
touch the ground while athlete works at a time
facing the bar. A two-foot while the other athlete
jump must take place. rests. Scaling For Time “TTTTD22”
Once over the bar, a two- (with a Partner) 800 meter For Time (with a Partner)
foot jump must take place Run (together) 1000 Buy-In:
to jump back over the bar. meter Ski Erg (shared) 100/80 calorie Assault Bike
Scaling AMRAP in 15 100 Synchronized Push-
minutes 2 Rounds of: 50 Ups 150 Synchronized Air Then, 4 Rounds of:
Double-Unders 10 Pogo Squats 800 meter Run 50 foot Dumbbell Front
Jump Burpees 16 Shoulder- (together) Rack Walking Lunges
to-Overheads (95/65 lb) (2x50/35 lb)
Then, 2 Rounds of: 50 wodwell.com/wod/wc-17-3 12 Chest-to-Bar Pull-Ups
Double-Unders 10 Pogo 8 Dumbbell Hang Squat
Jump Burpees 12 Shoulder- Cleans (2x50/35 lb)
to-Overheads (125/75 lb) “WC 18.3”
Then, 2 Rounds of: 50 10 Rounds for Time (with a Then, 4 Rounds of:
Double-Unders 10 Pogo Partner) 3 Handstand 50 foot Single-Arm
Jump Burpees 8 Shoulder- Push-Ups Dumbbell Overhead
to-Overheads (155/95 lb) 6 Deadlift (225/155 lb) Walking Lunges (50/35 lb)
Finally, AMRAP in the 12 Pull-Ups 12 Chest-to-Bar Pull-Ups
remaining time of: 50 24 Double-Unders 8 Single-Arm Overhead
Double-Unders 10 Pogo Squats (50/35 lb, per side)
Jump Burpees 4 Shoulder- The workout begins with
to-Overheads (185/115 both athletes standing Buy-Out:

page 257 of 430

1971 BENCHMARK
WODS
May 14, 2020
lb)
wodwell.com/wod/ttttd33
“TTTTD36”
AMRAP in 6 minutes 6
Overhead Squats (135/95
lb)
6 Burpee Box Jump Overs
(30/24 in)
6 Thrusters (135/95 lb)
6 Burpee Box Jump Overs
(30/24 in)
On a 6-minute clock,
complete as many rounds
and repetitions as possible
(AMRAP) of the prescribed
work in the order written.
Score is the total
number of rounds and
repetitions completed
before the 6-minute
clock stops. Scaling
AMRAP in 6 minutes 6
Overhead Squats (115/75
lb) 6 Burpee Box Jump
Overs (24/20 in) 6
Thrusters (115/75 lb) 6
Burpee Box Jump Overs
(24/20 in)
wodwell.com/wod/ttttd36
“TTTTD39”
For Time 800 meter Run
30 Devil Presses (2x50/35
lb)
page 258 of 430
under their pull-up bar. At
the call of go, one athlete
will begin the first round.
The athlete needs to finish
all the movements before
the other athlete can start
with the next round.
Athletes need to slap
hands before the other
athlete can proceed to the
next round. Scaling 10
Rounds for Time (with a
Partner) 3 Dumbbell
Push Presses (2x35/20
lb) 6 Deadlift (185/115
lb) 12/8 calorie Ski 24
Single-Unders
wodwell.com/wod/wc-18-3
“WC 19.3”
For Time (with a Partner)
Part A
With a Running Clock in 5
minutes, establish:
1 rep max Power Clean or
Squat Clean
Rest in 1 minute
Part B
Perform the following
movements within 3
rounds of time (3/3/5 min):
40/30 calorie Ski and Bike
Simultaneously
50 Synchronized Bar
Facing Burpees
100/80 calorie Assault Bike
Time Cap: 17 minutes
This is a same-sax partner
workout. The athletes will
perform alternating
rounds. Only one athlete
can work at a time.
wodwell.com/wod/ttttd22
“TTTTD25”
For Time 20/16 calorie
Assault Bike
80 Double-Unders
40/32 calorie Assault Bike
120 Double-Unders
60/48 calorie Assault Bike
240 Double-Unders
24 Devil Presses (2x50/35
lb)
Time Cap: 22 minutes
Movement Standards
Devil Press: Chest
touches the ground at
bottom of burpee between
dumbbells. Dumbbells
must move in continuous
motion overhead. No clean
and jerk. Rep is complete
when both dumbbells are
overhead with elbows,
hips, and knees locked out
and over the center plane
of the body. If dumbbells
are dropped from
1971 BENCHMARK
WODS
May 14, 2020
800 meter Run
40 Dumbbell Box Step
Overs (2x50/35 lb, 24/20
in)
800 meter Run
50 Dumbbell Front Squats
(2x50/35 lb)
Time Cap: 25 minutes
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
last repetition of Dumbbell
Front Squats is completed.
If the athlete did not
complete the workout
within the 25-minute time
cap, score will be the total
number of repetitions
completed. Movement
Standards Run: Just do it.
Devil Press: Chest
touches ground between
dumbbells, full lockout at
top. Dumbbells may pass
through a clean and jerk
motion OR a snatch
motion. Dumbbell Box
Step-Over: Rep starts on
one side of the box with
dumbbells in hands and
feet on the ground, ends
on the other side of the
box with dumbbells in
hand and feet on ground.
Dumbbells may rest on box
between reps. Dumbbell
page 259 of 430
Rest 1 minute in between anywhere above hip
sets height, it is a no rep.
Scaling For Time⁣ 20/16
Time Cap: 19 minutes calorie Assault Bike 80
Single-Unders 40/32
calorie Assault Bike 120
Part A begins with both Single-Unders 60/48
athletes standing at a calorie Assault Bike 240
platform with an empty Single-Unders 24 Devil
barbell. At the call of “GO” Presses (2x35/20 lb)
they may begin loading the
barbell to perform cleans. wodwell.com/wod/ttttd25
Teams will be given a 5-
minute window to build up
to and establish a 1 rep “TTTTD29”
max clean. The score will
AMRAP in 10 minutes 50
be a combined total of the
Bar Facing Burpees
heaviest successful cleans
50 Alternating Dumbbell
performed by both
Snatches (70/50 lb)
athletes. Hang cleans of
any kind are not permitted.
In the remaining time,
AMRAP of:
Once the 5-minute lifting
Wall Ball Shots (20/14 lb,
window closes, there will
10/9 ft)
be a 1 minute reset for the
barbell to move into
Movement Standards
position for Part B.
Burpee: No footwork
requirements on burpees,
Part B begins at 6 minutes
get over however. Chest
on the clock with athletes
and thighs touch the floor
on Concept2 machines.
at the same time, and
One athlete will be on a Ski
body must be
Erg, the other on a Bike
perpendicular to bar.
Erg. Athletes must finish
Dumbbell Snatch: Full
their calories on the same
extension at the top, both
machine they began each
heads of dumbbell touch
round on. Partners may not
floor, must switch hands
sub in. At the end of each
below eye-line. Wall Ball
round, athletes may switch
Shot: Hips below parallel,
machines. Calories must
ball hits at or above height
1971 BENCHMARK
WODS
May 14, 2020
Front Squat: Dumbbells
must be held on shoulders,
no requirement to have a
grip on them. Athlete must
squat in full depth. Scaling
At Home Version For
Time 800 meter Run 50
Hand Release Burpees
800 meter Run 80
Walking Lunges 800
meter Run 100 Jumping
Air Squats
wodwell.com/wod/ttttd39
“TTTTD41”
For Time 45 Overhead
Squats (95/65 lb)
45 Lateral Bar Over
Burpees
30 Overhead Squats
(125/95 lb)
30 Lateral Bar Over
Burpees
15 Overhead Squats
(215/145 lb)
15 Lateral Bar Over
Burpees
Time Cap: 18 minutes
With a running clock, as
fast as possible perform
the prescribed work in the
order written. For the first
round, athlete must
accomplish 45 Overhead
page 260 of 430
be fully completed before
teams begin burpees. Bar
facing burpee
synchronization occurs
when both athletes’ chests
and thighs are in contact
with the floor. A 2 foot
takeoff must be performed
by both athletes to clear
the bar for a rep to be
counted.
The workout will end once
the team finishes the final
burpee and both athletes
run down the floor and
cross the finish line. Time
stops when the last athlete
on your team crosses the
line.
Event Breakdown:
1 Rep Max Clean: 1 – 5
minutes 1 Minute Rest 3
Minute Set: 6 - 9 minutes
AMRAP (As Many Reps As
Possible) 1 Minute Rest 3
Minute Set: 10 – 13
minutes AMRAP 1 Minute
Rest 5 Minute Time Cap:
14 – 19 minutes
wodwell.com/wod/wc-19-3
“WENDY”
3 Rounds for Time 1 mile
Run
line. No bouncing. Scaling
AMRAP in 10 minutes 50
Bar Facing Burpees 50
Alternating Dumbbell
Snatches (50/35 lb) In the
remaining time, AMRAP of:
Wall Ball Shots (20/14 lb,
10/9 ft)
wodwell.com/wod/ttttd29
“TTTTD31”
8 Rounds for Time and
Reps 1 minute of:
200 foot Shuttle Run
Max Dumbbell Thrusters
(2x50/35 lb)
Rest 1 minute
There are two scores to
this workout: ⁣ Score 1:
Total run time across all 8
sets. ⁣ Score 2: Total
thrusters completed across
all 8 sets. ⁣ Movement
Standards Shuttle Run:
One hand and foot must
touch the line on each of
the turns. A 10-sec penalty
will be added for each line
you do not touch. You must
stay within a 4' wide lane
for each of your runs. A 10-
sec penalty will be added
each time you go outside
of the 4' wide line. ⁣
Dumbbell Thruster: This
is a standard thruster. Hip
1971 BENCHMARK
WODS
May 14, 2020
Squats at 95/65 lb and 45
Lateral Bar Over Burpees.
Then, athlete must
complete 30 Overhead
Squats at 125/95 lb and 30
Lateral Bar Over Burpees.
Finally, athlete must
accomplish 15 Overhead
Squats at 215/145 lb and
15 Lateral Bar Over
Burpees to complete the
workout. There is an 18-
minute time cap for this
workout. Score is the time
on the clock when the last
set of Lateral Bar Over
Burpees is completed. If
the athlete did not
complete the workout
within the 18-minute time
cap, the score is the total
number of repetitions
completed before the time
cap ends.
wodwell.com/wod/ttttd41
“TTTTD44”
AMRAP in 15 minutes 3 Bar
Muscle-Ups
6 Handstand Push-Ups
12 Alternating Pistols
On a 15-minute clock,
perform as many rounds
and repetitions as possible
(AMRAP) of the prescribed
work in the order written.
Score is the total number
page 261 of 430
9 Squat Cleans
18 Thrusters
20 Renegades Row
18 Burpees
wodwell.com/wod/wendy
“WETTERLING”
AMRAP in 19 minutes 8
Burpee Box Jumps (24/20
in)
9 Power Cleans (95/65 lb)
11 calorie Row
wodwell.com/wod/wetterling
“WILDFIRE”
For Time (with a Partner)
2,000 meter Row
50 Thrusters (95/65 lb)
50 Bar Over Burpees
1,000 meter Row
30 Thrusters (95/65 lb)
30 Bar Over Burpees
500 meter Row
20 Thrusters (95/65 lb)
20 Bar Over Burpees
wodwell.com/wod/wildfire
“WIRTZ”
AMRAP in 20 minutes 7
Burpee Box Jump Overs
(24/20 in)
7 Clean-and-Jerks (135/95
lb)
crease must pass below
the knee at the bottom and
full extension of the knee,
hip and arm must be met
with the DBs in line with
your ear in profile. Scaling
Scale dumbbell loading as
needed.
wodwell.com/wod/ttttd31
“TTTTD35”
EMOM For Total Load in 10
minutes Odd Minutes:
25 Double-Unders
6 Bar Facing Burpees
1 Clean
Even Minutes:
Rest
Work must be completed
within the minute. If you
make your lift you MUST
add weight with a
minimum of 5 lb increase.
If you miss you can try
again at that same weight
within the minute. If you
fail to complete a clean
within the minute, you can
drop weight for your next
minute. Score is the sum
of 5 successful lifts.
Tiebreak is the heaviest lift
out of the 5 successful lift.
Scaling EMOM For Total
Load in 10 minutes Odd
Minutes: 25 Single-
1971 BENCHMARK
WODS
May 14, 2020
of rounds and repetitions
completed before the 15-
minute clock stops.
Movement Standards
Handstand Push-Up: Use
a standard 36/24 in box.
Feet must be inside hands
at top and you must come
to full extension with
straight bodyline for rep to
count. Pistol: Must
alternate each rep. If you
get a no rep you will stay
on that leg until you hit a
successful rep.
wodwell.com/wod/ttttd44
“TTTTD6”
4 Rounds for Time 6 Hand
Release Deadlifts (365/255
lb)
12 Single Arm Kettlebell
Snatches (53/35 lb) (per
arm)
18 Wall Ball Shots (30/20
lb)
48 foot Handstand Walk
Time Cap: 18 minutes
Scaling 4 Rounds for Time
6 Hand Release Deadlifts
(275/185 lb) 12 Single
Arm Kettlebell Snatches
(53/35 lb) (per arm) 18
Wall Ball Shots (20/14 lb)
45 second Handstand
Hold Against Wall
page 262 of 430
7 Toes-to-Bars
7 American Kettlebell
Swings (70/53 lb)
7 Plyo Push-Ups (45/35 lb
plate)
For the plyo push-up, start
with your hands on the
ground and do an
explosive push-up such
that your hands leave the
ground and end up on top
of the plate (that's one
rep). Drop your hands from
the plate to the ground and
repeat. This workout
requires the use of only
one plate for the plyo
push-ups (both hands go
from the ground onto the
same plate). See:
Plyometric (Plyo) Push-Up
demo (using two plates)
wodwell.com/wod/wirtz
“WZA ASSAULT
ON FRAN”
21-15-9 Reps for Time
Thrusters (115/85 lb)
Chest-to-Bar Pull-Ups
Assault Bike (calories)
wodwell.com/wod/assault-on-fran
“WZA TRI”
For Time Swim
Unders 6 Bar Facing
Burpees 1 Clean Even
Minutes: Rest
wodwell.com/wod/ttttd35
“TTTTD38”
For Time From 0:00-8:00,
10-9-8-7-6-5-4-3-2-1 reps
of:
Strict Handstand Push-Ups
Clean-and-Jerks (115/85 lb)
Rest remaining time
From 10:00, 1-2-3-4-5-6-7-
8-9-10 reps of:
Kipping Handstand Push-
Ups
Overhead Squats (115/85
lb)
Time Cap: 20 minutes
With a running clock, as
fast as possible perform
the prescribed work in the
order written. The first part
of the workout has an 8-
minute time cap. Once the
strict handstand push-ups
and clean-and-jerks are
completed, the athlete can
rest in the remaining time.
From 10:00, the athlete
proceeds to the second
part of the workout. There
is a 20-minute time cap for
the whole workout. There
1971 BENCHMARK
WODS
May 14, 2020
wodwell.com/wod/ttttd6
“TTTTD9”
3 AMRAPs in 24 minutes
Perform 3, 6, and 9-minute
AMRAPs of:
20 Hang Power Snatches
(115/80 lb)
10 Burpee Box Jump Overs
(24/20 in)
20 Thrusters (115/80 lb)
10 Burpee Box Jump Overs
(24/20 in)
20 Hang Power Cleans
(115/80 lb)
10 Burpee Box Jump Overs
(24/20 in)
20 Overhead Squats
(115/80 lb)
10 Burpee Box Jump Overs
(24/20 in)
20 Ring Muscle-Ups
Rest 3 minutes between
each AMRAP
Perform as many
repetitions as possible in 3
minutes. Then rest 3
minutes. The perform as
many repetitions as
possible in 6 minutes
(starting at the beginning
again). Rest 3 minutes.
Finally, perform as many
repetitions as possible in 9
minutes. Scaling Scored
as 3 events: 3-min
AMRAPs: 20 Hang Power
page 263 of 430
Stand Up Paddleboard
Run
wodwell.com/wod/the-wza-tri
“ZACHARY
JAMES DYER”
AMRAP in 23 minutes 3
Power Cleans (205/145 lb)
14 Handstand Push-Ups
9 Front Squats (205/145 lb)
2 Muscle-Ups
wodwell.com/wod/zachary-
james-dyer
are two scores in this
workout--the time it takes
to complete the first part
and the time it takes to
complete the second part.
Movement Standards
Handstand Push-Up:
Standard 24x36 box, arms
must be locked out at top
and butt cannot touch the
wall. Clean-and-Jerk: Bar
must touch shoulders. Any
STOH is permitted so long
as rep is locked out at the
top with knees, hips and
arms fully extended.
Overhead Squat: Bar
must remain overhead in
locked out fashion. The bar
cannot touch the head at
any time. The hip crease
must pass below the knee
and there must be full
extension and control at
the top of each rep.
Scaling For Time From
0:00-8:00, 10-9-8-7-6-5-4-
3-2-1 reps of: Hand
Release Push-Ups Clean-
and-Jerks (95/65 lb) Rest
remaining time From
10:00, 1-2-3-4-5-6-7-8-9-10
reps of: Dumbbell
Shoulder-to-Overheads
(50/35 lb) Overhead
Squats (95/65 lb)
wodwell.com/wod/ttttd38
1971 BENCHMARK
WODS
May 14, 2020
Snatch (95/65 lb) 10 Bar
Facing Burpees 20
Thrusters (95/65 lb) 10
Bar Facing Burpees 20
Hang Power Clean (95/65
lb) 10 Bar Facing
Burpees 20 OHS (95/65
lb) 10 Bar Facing
Burpees Movement
Standards Hang Power
Snatch: must start at
extension then hang - must
not go below knees in hang
- full extension OH.
Thruster: Full lockout
overhead, squat below
parallel. Must be
performed in one full
motion. Front squat into
push press is not allowed.
Hang Power Clean: must
start at extension, then
hang - must not go below
knees - full extension in
the front rack at top of rep.
Overhead Squat: Bar
locked out overhead, squat
below parallel, stand up
with hips and knees
extended Burpee Box
Jump Overs: Burpee box
jump overs: Chest/thighs
touch floor on one side of
the box, jump up and both
feet land on the box, land
on other side. Must be
facing box on each rep and
two-foot take-off only.
wodwell.com/wod/ttttd9
page 264 of 430
“TTTTD40”
For Time 30 Strict
Handstand Push-Ups
60 Toes-to-Bars
90 calorie Row
Reps can be broken up and
performed in any order.
Time Cap: 15 minutes
With a running clock, as
fast as possible perform
the prescribed work. Reps
can be broken up and
performed in any order.
Score is the time on the
clock when the prescribed
work is completed. If the
athlete did not complete
the workout within the 15-
minute time cap, score is
the total number of
repetitions completed
within 15 minutes.
wodwell.com/wod/ttttd40
“TTTTD43”
10 Rounds for Time 8
Power Snatches (95/65 lb)
5 Burpee Box Jumps (24/20
in)
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 10
1971 BENCHMARK
WODS
May 14, 2020
“TWISTED
BISCUIT”
5 Rounds for Time 20
calorie Assault Air Bike
15 Deadlifts (bodyweight)
10 Handstand Push-Ups
5 Burpee Pull-Ups
wodwell.com/wod/twisted-biscuit
“UNDERCOVER”
For Time 3 Rounds of:
15 Power Cleans (135/95
lb)
20 Push-Ups
Then, 2 Rounds of:
27/21 calorie Row
75 Double-Unders
Finally, 1 Round of:
50/35 calorie Assault Bike
Do not rest between
sections of the workout.
Complete each section in
order before moving
immediately to the next.
Score is the time it takes to
complete all of the work.
wodwell.com/wod/undercover
“VALENTINE’S
DAY”
AMRAP (with a Partner) in
page 265 of 430
rounds. Score is the time
on the clock when the last
round of Burpee Box Jumps
is completed.
wodwell.com/wod/ttttd43
“TTTTD5”
AMRAP in 12 minutes 2
Barbell Complexes (135/95
lb)*
8 Chest-to-Bar Pull-Ups
24 Double-Unders
From 12:01-17:00,
establish:
1 rep max Snatch
*1 barbell complex
comprises of:
1 Power Clean
1 Hang Squat Clean
1 Thruster
1 Push Jerk
Scaling Loading of the
complex Double-Unders -
vertical jumps to touch
or Single, Single,
Double x25 Chest-to-Bar
Pull-Ups - Chin over,
strict pull-ups, ring
rows, assisted strict
pull-ups
wodwell.com/wod/ttttd5
1971 BENCHMARK
WODS
May 14, 2020

15 minutes From 0:00- “TTTTD8”

4:00:
With a Running Clock in 10
Max Hand-Release Push-
minutes From 0:00-3:00,
Ups
for time of:
Max Kettlebell Sumo
500 meter Row
Deadlift High-Pulls (24/18
kg)
Then from 3:01-10:00,
(alternate between
AMRAP of:
movements, switch as
5 Deadlifts (315/220 lb)
desired)
Unbroken Handstand
Walk*
1 minute Rest
*Start with 10 feed and
From 5:00-8:00:
add 10 feet every
Max Synchronized Air
subsequent round
Squats (partners grip
wrists) 10-foot Handstand Walk
must be unbroken. Add 10
1 minute Rest feet to the handstand walk
after every round. Scaling
From 9:00-11:00: Deadlift: loads⁣ Handstand
Partner A Max Row Walk: pike shoulder
(calories) taps, slider plank walks,
Partner B run 400 meters shoulder taps on wall⁣
Movement Standards
From 11:00-13:00: Handstand Walk: Hands
Partner B Max Row start behind the line and
(calories) both hands cross the line.
Partner A run 400 meters The athlete may not dive
or throw hands over the
Finally, from 13:00-15:00: line and must show control
Max Pull-Ups (partners when passing the line.
alternate each minute)
wodwell.com/wod/ttttd8
With a running clock
complete each section of
the workout. Score for the “TWINS”
team is total number of
For Time 2 Rounds of:
repetitions completed in
750 meter Row
the 15 minutes of work.

page 266 of 430

1971 BENCHMARK
WODS
May 14, 2020

wodwell.com/wod/valentines- 20 Handstand Push-Ups

day-malibu

Then, 2 Rounds of:

“VAN DAMME”
For Time 30 Snatches
(135/95 lb)
10 Muscle-Ups
30 Clean-and-Jerks (135/95
lb)
10 Muscle-Ups
30 Thrusters (135/95 lb)
10 Muscle-Ups
wodwell.com/wod/van-damme
“VEGAS
STRONG”
AMRAP (with a Partner) in
17 minutes 10 Ground-to-
Overheads (135/95 lb)
200 meter Partner Carry
58 Burpees Over Partner
Break up the work between
partners as needed.
wodwell.com/wod/vegas-strong
20 Thrusters (115/75 lb)
20 L-Pull-Ups
Complete two rounds of
each couplet for time.
wodwell.com/wod/twins
“ULTIMATE
WARRIOR”
21-15-9 Reps for Time
Thrusters (135/95 lb)
Bar Muscle-Ups
wodwell.com/wod/ultimate-
warrior
“VADER”
3 Rounds for Time 24/17
calorie Row
21 Wall Ball Shots (20/14
lb)
15 Dumbbell Snatches
(50/35 lb)
8 Burpees Over the Erg

“VICTORIA Scaling Athletes who are

MARTENS” 55+ use 20/10 lb medicine
ball to a 9 ft target and
For Time (with a Partner)
35/20 lb dumbbells.
Buy-In: 24 Thrusters
(135/95 lb)
wodwell.com/wod/vader

Then, 8 Rounds of:

21 Push-Ups

page 267 of 430

1971 BENCHMARK
WODS
May 14, 2020
9 Toes-to-Bars
3 Bear Complexes (135/95
lb)
20 Kettlebell Snatches
(53/35 lb)
15 Pull-Ups
18 Box Jumps (24/20 in)
9 Power Cleans (135/195
lb)
100 meter Run (together)
Buy-Out: 2,006 meter Row
Time Cap: 60 minutes
Partition the work between
partners as needed. One
"Bear Complex" consists
of: 1 Power Clean 1 Front
Squat 1 Push Press 1 Back
Squat 1 Push Press
Scaling: Reduce loads
and/or add a third team
member to reduce
repetitions and increase
rest.
wodwell.com/wod/victoria-
martens
“WADE”
5 Rounds For Time 11 One-
Arm Dumbbell Power
Snatches (50/35 lb)
12 One-Arm Dumbbell
Thrusters (50/35 lb)
11 Weighted Pull-Ups
(50/35 lb dumbbell)
page 268 of 430
“VALENTINE’S
DAY”
For Time Complete the
following with one partner
working at a time.
Partner 1:
50 Box Jumps (24/20 in)
50 Kettlebell Swings (55/35
lb)
50 AbMat Sit-Ups
50 Deadlifts (155/115 lb)
50 Burpees
Partner 2:
50 Pull-Ups
50 Overhead Lunges
(45/25 lb Plate)
50 Hand Release Push-Ups
50 Wall Ball Shots (20/14
lb)
50 Double-Unders
Buy-In and Cash-Out:
200 meter Partner Carry
For the chippers one
partner may work at a
time. Athletes start at the
tops of their respective
lists and work their ways
down. Partners must
complete the 50 reps of
each movement before
either partner may
continue to their next
movement. No mixing and
matching movements is
allowed - once a partner
1971 BENCHMARK
WODS
May 14, 2020
Alternate arms on each
snatch and thruster
wodwell.com/wod/wade
“WC 17.2”
For Time (with a Partner)
21-15-9-9-15-21 reps of:
Deadlifts (225/155 lb)
Bar Facing Burpees
See: "Donny" Hero WOD
Scaling For Time (with a
Partner) 21-15-9-9-15-21
reps of: Deadlifts
(185/125 lb) Bar Facing
Burpees
wodwell.com/wod/wc-17-2
“WC 18.2”
For Time (with a Partner)
1,000 meter Row
(together)
7 Squat Clean-and-Jerks
(135/95 lb)
50 Push-Ups
7 Squat Clean-and-Jerks
(135/95 lb)
50 Abmat Sit-Ups
7 Squat Clean-and-Jerks
(135/95 lb)
50 Box Jumps (24/20 in)
7 Squat Clean-and-Jerks
(135/95 lb)
50 Pull-Ups
7 Squat Clean-and-Jerks
(135/95 lb)
page 269 of 430
starts a movement they
must perform all 50
repetitions. For the partner
carry, athletes may carry
or be carried. Both
partners can switch off and
share the load or one
partner can be carried the
whole time.
wodwell.com/wod/valentines-
day-rec-center
“VEGAS
REMEMBERED”
10 Rounds for Time 1
Clean-and-Jerk (115/75 lb)
17 Burpees
Buy-In:
58 seconds of Silence
wodwell.com/wod/vegas-
remembered
“VICTORIA”
5 Rounds for Time 10
Thrusters (95/65 lb)
14 Box Jumps (24/20 in)
12 Sumo-Deadlift High-
Pulls (95/65 lb)
12 Burpees
27 Kettlebell Swings (1.5/1
pood)
wodwell.com/wod/victoria
1971 BENCHMARK
WODS
May 14, 2020
1,000 meter Run
(together)
Work may be split between
team members. No
minimum work
requirement for each
athlete. If one team
member finishes the row or
run before the other team
member, the athlete needs
to wait for his/her partner
before they can move on
to the next movement.
wodwell.com/wod/wc-18-2
“WC 19.2”
For Time (with a Partner)
120 Double-Unders
8 Rope Climbs
40 Dumbbell Snatches
(50/35 lb)
90 Double-Unders
6 Rope Climbs
30 Dumbbell Snatches
(60/40 lb)
60 Double-Unders
4 Rope Climbs
20 Dumbbell Snatches
(70/45 lb)
30 Double-Unders
2 Rope Climbs
10 Dumbbell Snatches
(80/50 lb)
Time Cap: 15 minutes
page 270 of 430
“VOLKSWAGEN”
21-15-9 Reps, For Time
Bench Presses
(bodyweight)
Pull-Ups
wodwell.com/wod/volkswagen
“WC 17.1”
10 Rounds for Time (with a
Partner) 5 Thrusters
(115/75 lb)
10 Pull-Ups
100 meter Sprint
See: "Holbrook" Hero WOD
Scaling 10 Rounds for
Time (with a Partner) 5
Thrusters (95/65 lb) 100
meter Ski Erg 100 meter
Sprint
wodwell.com/wod/wc-17-1
“WC 18.1”
For Time (with a Partner)
20/14 calorie Row
(together)
14 Rope Climbs
40/28 calorie Ski (together)
28 Sandbag Ground-to-
Shoulders
80/56 calorie Bike
(together)
56 Dumbbell Thrusters
(2x50/35 lb)
1971 BENCHMARK
WODS
May 14, 2020

Work may be split between Scaling For Time (with a

team members. No Partner) 20/14 calorie Row
minimum work (together) 28 Toes-to-
requirement on any Bars 40/28 calorie Ski
movement. Athletes must (together) 28 Sandbag
provide their own jump Ground-to-Shoulders 80/56
ropes. calorie Bike (together) 56
Dumbbell Thrusters
Event 2 begins with both (2x35/25 lb)
athletes standing under
the pullup bar. At the call wodwell.com/wod/wc-18-1
of “GO”, athletes advance
to their jump ropes to
complete double-unders. “WC 19.1”
For Time (with a Partner)
Next, athletes return to the
"Diane"
rig to begin rope climbs.
21-15-9 reps of:
Deadlifts (225/155 lb)
Finally, athletes complete
Handstand Push-Ups
dumbbell snatches on the
rubber mats. After each
"Jackie"
set, athletes must move
1,000 meter Row
the dumbbell down the
50 Thrusters (45 lb)
floor and place it at the
30 Pull-Ups
required station signifying
the completion of each
"Grace"
round. Athletes will move
30 Clean-and-Jerks (135/95
the new dumbbell onto the
lb)
mat at the start of each
succeeding set of
Time Cap: 16 minutes
snatches. This cycle
continues through four
rounds of work. Work may be split between
team members. No
The workout will end once
minimum work
they have placed the last
requirement on any
dumbbell at the required
movement.
station and both athletes
run down the floor and Event 1 begins with both
cross the finish line. Time athletes standing under

page 271 of 430

1971 BENCHMARK
WODS
May 14, 2020
stops when the last athlete
on your team crosses the
line.
Scaling For Time (with a
Partner) 120 Single-
Unders 24 Toes-to-Bars
40 Dumbbell Snatches
(35/20 lb) 90 Single-
Unders 18 Toes-to-Bars
30 Dumbbell Snatches
(40/20 lb) 60 Single-
Unders 12 Toes-to-Bars
20 Dumbbell Snatches
(45/30 lb) 30 Single-
Unders 6 Toes-to-Bars
10 Dumbbell Snatches
(50/35 lb) Time Cap: 15
minutes
wodwell.com/wod/wc-19-2
“WEIGHTS FOR
WARRIORS”
For Time 3 mile Run
50 Burpee Pull-Ups
7 Clean-and-Jerks (155/105
lb)
40 Kettlebell Box Step-Ups
(1 x 1.5/1 pood)
8 Thrusters (125/85 lb)
wodwell.com/wod/weights-for-
warriors
“WEST”
For Time Buy-In: 32
Burpees Over a Dumbbell
page 272 of 430
the pullup bar. At the call
of “GO”, athletes advance
and begin deadlifts. After
deadlifts are completed
they must return to the rig
to complete handstand
pushups. The non-working
athlete must hold a
handstand while the other
performs reps. Reps
started or finished while
your partner is not holding
a handstand will not count.
This cycle will continue
until “Diane” is completed.
Next, athletes move to the
rower and begin “Jackie”.
After the 1k row, they
move to the barbell and
perform thrusters. (Males
and females will use 45 lb
barbells. Male athletes
must strip the bar. This can
be done during the row.
Female athletes will be
supplied with a 45 lb
barbell.) Athletes then
move to the pullup bar
where the non-working
athlete must hang from the
bar while the other
performs reps. Reps
started or finished while
your partner is not hanging
from the bar will not count.
Finally, athletes move
down the floor to the
barbell to begin “Grace”.
1971 BENCHMARK
WODS
May 14, 2020
Directly into, 3 Rounds of:
32 Dumbbell Hang Clean-
and-Jerks (50/35 lb)
(alternating)
32 Dumbbell Front Squats
(2x50/35 lb)
Cash-Out: 32 Burpees Over
a Dumbbell
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
complete the buy-in of 32
Burpees Over a Dumbbell
before moving directly into
3 rounds of 32 Alternating
Dumbbell Hang Clean-and-
Jerks and 32 Dumbbell
Front Squats. To finish the
workout, perform the cash-
out of 32 Burpees over a
Dumbbell. Score is the
time on the clock when the
cash-out is completed.
wodwell.com/wod/west
“WHY SUFFER
ALONE”
2 Rounds for Time 20
Dumbbell Squats (2x40/25
lb)
30 Burpees
200 meter Run
20 Dumbbell Push Presses
(2x40/25 lb)
15 Lateral Jumps Over
page 273 of 430
Males and females must
load the bar and install
clips before they can begin
reps.
The workout will end once
they have completed their
final rep and both athletes
run down the floor and
cross the finish line. Time
stops when the last athlete
on your team crosses the
line.
Scaling For Time (with a
Partner) Diane 21-15-9
reps of: Deadlifts
(185/125 lb) Dumbbell
Push Presses (2x40/30
lb) Jackie 1000 meter Row
50 Thrusters (35 lb) 30
Banded Pull-Ups Grace
30 Clean-and-Jerks (95/65
lb) Time Cap: 16 minutes
wodwell.com/wod/wc-19-1
“WC 19.4”
For Time (with a Partner)
Buy-In:
1 mile Run
2000 meter Row
Then, 5 Rounds of:
30 Synchronized Wall Ball
Shots (20/14 lb, 10 ft)
20 Synchronized Toes-to-
Bars
1971 BENCHMARK
WODS
May 14, 2020
Dumbbells
200 meter Run
20 Dumbbell Lunges
(2x40/25 lb)
20 Dumbbell Power Cleans
(2x40/25 lb)
200 meter Run
With a running clock,
perform the work in the
order written. Finish one
movement before moving
to the next. Score is the
total time it takes for the
team to complete the two
rounds. Scaling Beginner
2 Rounds for Time (with a
Partner) 20 Dumbbell
Squats (2x40/25 lb) 30
Burpees 200 meter Run 20
Dumbbell Push Presses
(2x40/25 lb) 15 Lateral
Jumps Over Dumbbells 200
meter Run 20 Dumbbell
Lunges (2x40/25 lb) 20
Dumbbell Power Cleans
(2x40/25 lb) 200 meter
Run One partner works
at a time. Share the
work between the
partners and perform the
work in the order written -
for two rounds.
wodwell.com/wod/why-suffer-
alone
“WIPEOUT”
AMRAP in 20 minutes 6
page 274 of 430
Cash-Out:
100 foot Synchronized
Dumbbell Overhead
Walking Lunges (50/35 lb)
Time Cap: 27 minutes
Event 4 begins with all four
athletes standing under
the pullup bar. At the call
of “GO”, athletes advance
and begin the 1 mile run
and 2k row. Two athletes
will be working at the same
time and teammates may
substitute as desired.
Next, the team will move
to the rig and begin 5
rounds of 30 synchronized
wall ball shots and 20
synchronized toes to bar.
Teams will work in mixed
gender pairs, 1 female and
1 male. Wall balls must be
completed before moving
on to toes to bar. Athletes
may substitute as desired
throughout the 5 rounds.
There must always be
mixed genders working
simultaneously.
Wall ball shot
synchronization begins
when both athletes are
below parallel in their
squats. Balls will be thrown
and must successfully hit
1971 BENCHMARK
WODS
May 14, 2020
Thrusters (135/95 lb)
8 Power Curls (135/95 lb)
10 Back Lunges (135/95 lb)
12 calorie Assault Air Bike
For the power curls, use a
barbell. Athlete may use
the hips for power to drive
the barbell up (demo).
wodwell.com/wod/wipeout
“WORKAHOLIC”
For Time 3 Rounds of:
21/15 calorie Row
15 Chest-to-Bar Pull-Ups
Directly into, 3 Rounds of:
21 Kettlebell Swings (53/35
lb)
15 Thrusters (95/65 lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
accomplish 3 rounds of
21/15 calorie Row and 15
Chest-to-Bar Pull-Ups
before directly moving on
to 3 rounds of 21 Kettlebell
Swings and 15 Thrusters.
Score is the time on the
clock when the last round
of Thrusters is completed.
wodwell.com/wod/workaholic
page 275 of 430
the target for the rep to
count. If a shot is missed,
athletes must restart the
rep in the synchronized
squatting position.
Synchronized toes to bar
reps will be scored when
athletes’ toes touch the
bar at the same time.
Finally, the team must
perform 100 feet of
synchronized dumbbell
overhead walking lunges.
All athletes will lunge the
first 50 foot with their right
arm holding weight
overhead and complete
the second 50 foot with
their left arm holding
weight overhead.
To perform lunges, the
male athletes will
synchronize their steps and
lunge down the floor until
they clear the first 50’
segment. Once they finish,
female athletes will follow
suit. Once the females
finish the first 50’, male
athletes will begin the
second 50’ segment. Once
they finish, the females will
follow suit.
The workout will end once
all four athletes complete
the second 50’ segment,
1971 BENCHMARK
WODS
May 14, 2020
“WZA CLIMB,
JUMP, WALK”
5 Rounds for Time 5-4-3-2-
1 Rope Climbs
50 Double-Unders
50 ft Handstand Walk
(4x12.5 ft unbroken
segments)
After each set of rope
climbs athlete must
complete the 50 double-
unders and 50 ft
handstand walk. If athlete
comes down from the
handstand walk before
finishing the 50 ft distance,
athlete must return to the
nearest 12.5 ft segment
marker (or the beginning if
no segment has been
completed yet).
wodwell.com/wod/climb-jump-
walk
“YVONNE”
For Time (with a Partner)
76 Air Squats
76 Dumbbell Push Presses
(2x50/30 lb)
76 AbMat Sit-Ups
76 Wall Ball Shots (20/14
lb)
76 Burpees
76 Med Ball Twists (20/14
lb)
76 Push-Ups
page 276 of 430
place their dumbbells on
the floor, then cross the
finish line. Once the last
athlete crosses the finish
line, time will stop.
Dropping the dumbbell is
not permitted at any time.
If this happens, your team
will be assessed a 10-
second penalty for each
drop.
wodwell.com/wod/wc-19-4
“WESLEY’S
WOD”
For Time (with a Partner)
Buy-In (share):
56 Box Jump-Overs
Then, 22 rounds of (share):
5 Handstand Push-Ups
27 Double-Unders
3 Power Cleans (105/155
lb)
Cash-Out (together):
1108 meter Run
In a "you go, I go" format,
one partner works at a
time (except for the run).
For the box jump overs,
divide the work between
partners as needed. For
the 22-round portion of the
workout, each partner
1971 BENCHMARK
WODS
May 14, 2020
76 Kettlebell Swings (53/35
lb)
76 Dumbbell Thrusters
(2x50/30 lb)
400 meter Run with
Partner
Partition into any size sets,
but split the work evenly
between partners.
wodwell.com/wod/yvonne
page 277 of 430
must complete one round
before the next partner
does the next round. After
the end of the last round,
both partners run together.
wodwell.com/wod/wesleys-wod
“WHAT’S YOUR
GAME PLAN?”
For Load and Reps in 10
minutes From 0:00-8:00,
Establish a Max Weight for
the Complex:
2 Hang Squat Cleans
2 Shoulder-to-Overheads
Then from 8:00-10:00:
30 seconds Rest
90 seconds Max Bar
Muscle-Ups
Use the first eight minutes
to established the max
weight for the complex
(athlete may not drop the
bar until all four reps of the
complex are completed).
After the 8 minute cap rest
or transition to the muscle-
up bar in 30 seconds. Then
perform max bar muscle-
ups in 90 seconds. Muscle-
ups don't have to be
unbroken and may be done
in sets or in singles.
wodwell.com/wod/whats-game-
plan
1971 BENCHMARK
WODS
May 14, 2020

“WILLEM VW”
For Time Buy In: 500 meter
Row

4 Rounds of:
14 Deadlifts (100/80 kg)
11 Power Cleans (80/60 kg)
19 Push Jerks (60/45 kg)
87 Double-Unders

Buy-Out: 1,600 meter Run

Time Cap: 40 minutes

Use a single barbell for all

the barbell movements.

wodwell.com/wod/willem-vw

“WOD FOR
WILL”
AMRAP (with a Partner) in
20 minutes From 0:00-
12:00, AMRAP of:
12 Kettlebell Swings (70/53
lb)
12 Toes-to-Bars
12 Power Snatches (95/65
lb)
12 Burpee Bar Hops

From 12:00-20:00,
establish:
1 rep max Clean

This is a partner workout,

with a tag-team style to
complete reps. One

page 278 of 430

1971 BENCHMARK
WODS
May 14, 2020

partner does all 12 reps,

then the other does all 12,
then they move on to the
next movement, etc.
Scaling Intermediate
AMRAP (with a Partner) in
20 minutes From 0:00-
12:00, AMRAP of: 12
Kettlebell Swings (53/35
lb) 12 Knees-to-Elbows
12 Power Snatches (75/55
lb) 12 Burpee Bar Hops
From 12:00-20:00,
establish: 1 rep max Clean
Beginner AMRAP (with a
Partner) in 20 minutes
From 0:00-12:00, AMRAP
of: 12 Kettlebell Swings
(35/26 lb) 12 Knees
Raises 12 Power Snatches
(55/35 lb) 12 Burpee Bar
Hops From 12:00-20:00,
establish: 1 rep max Clean

wodwell.com/wod/wod-for-will

“WZA BEAUTY &

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

Then, (WOD 5) at the 6:00

mark:
36 Strict Handstand Push-
Ups
36 Calorie Row
24 Axel Hang Power

page 279 of 430

1971 BENCHMARK
WODS
May 14, 2020

Snatches (105/75 lb)

24 Bar-Facing Burpees
12 Overhead Squats
(205/145 lb)
12 Bar Muscle-ups

Part 1 ("Beauty") is Heavy

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

wodwell.com/wod/beauty-the-
beast

“YBF”
21-15-9 Reps for Time (in a
team of 5) Double-Unders
Thrusters (50/35 lb)
Ring Dips
Squat Cleans (45/25 lb)
Deadlifts (2x50/35 lb)

This workout requires five

team members to perform
the prescribed work
together. If performing the
workout with gym
equipment, use barbells,
and other available
equipment. But this
workout was designed for
military units, so it was
originally intended to be
done with a skipping rope,
a sandbag (50 lb), rings,
45-pound rock, and two
.50-cal. ammo cans (50 lb).

page 280 of 430

1971 BENCHMARK
WODS
May 14, 2020

As originally written, all the

teams will start at the
same time. Each team
member has a specific
exercise to perform.
Each soldier will be doing
double-unders, thrusters,
ring dips, squat cleans, or
deadlifts. Once each
soldier has completed his
required reps of the
exercise, the team will
rotate together (Ann A).
This rotation will continue
until each soldier has
successfully completed
three rounds of each
exercise. The first round
will end when each soldier
returns to the station he
began at. Rounds 2 and 3
are executed in the exact
same order. Spotting is not
permitted at any time.

wodwell.com/wod/ybf

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

227 seconds Rest

page 281 of 430

1971 BENCHMARK
WODS
May 14, 2020

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

wodwell.com/wod/zeebrugge-100

THE HEROES

“21 GUNS” “31 HEROES” “343”

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

page 282 of 430

1971 BENCHMARK
WODS
May 14, 2020
11 Pull-Ups
At 11:00:
1 minute Rest in Silence
wodwell.com/wod/crossfit-3d-
remembrance-day
“ADAM RAND”
EMOM in 15 minutes From
0:00-5:00, every minute on
the minute of:
5 Thrusters (115/85 lb)
From 5:00-10:00, every
minute on the minute of:
3 Thrusters (135/95 lb)
From 10:00-15:00, every
minute on the minute of:
1 Thruster (165/115 lb)
wodwell.com/wod/adam-rand
“AGENT BILLY
CLARDY III”
AMRAP (in a Team of 3) in
48 minutes Partner A: Run
400 meters
Partner B performs AMRAP
of:
12 Overhead Plate
Alternating Lunges (45/25
lb)
6 Burpees to Plate (45/25
lb)
19 Plate Ground-to-
page 283 of 430
1 left off. Mark a round
completed following the 11
box jumps. This is an
AMRAP workout so score is
total rounds and reps at
the end of 31 minutes.
Scaling: The box is on the
higher side and the weight
on the thruster is on the
heavier side. The barbell
should be a weight that
athletes are able to
complete 8+ repetitions
unbroken when fresh, but
will likely have to break-up
into two sets during the
workout.
wodwell.com/wod/31-heroes
“ABBATE”
For Time 1 mile Run
21 Clean-and-Jerks
(155/105 lb)
800 Meter Run
21 Clean-and-Jerks
(155/105 lb)
1 mile Run
wodwell.com/wod/abbate
“ADAMBROWN”
2 Rounds For Time 24
Deadlifts (295/205 lb)
24 Box Jumps (24/20 in)
24 Wall Ball Shots (20/14
lb)
24 Bench Press (195/125
“ADAM”
5 Rounds for Time 7 Chest-
to-Bar Pull-Ups
14 Kettlebell Swings (32/24
kg)
21 Wall Ball Shots (9/6 kg)
wodwell.com/wod/adam
“ADRIAN”
7 Rounds For Time 3
Forward Rolls
5 Wall Climbs
7 Toes-to-Bar
9 Box Jumps (30/24 in)
wodwell.com/wod/adrian
“ALAN
CAMERON”
21-15-9 Reps for Time
Overhead Squats (45/30
kg)
Handstand Push-Ups
GHD Sit-Ups
wodwell.com/wod/alan-cameron
“ALLAN
TARASIEWICZ”
5 Rounds for Time 5 Power
Cleans (135/95 lb)
5 Power Snatches (135/95
lb)
5 Squat Cleans (135/95 lb)
1971 BENCHMARK
WODS
May 14, 2020

Overheads (45/25 lb) lb) 5 Squat Snatches (135/95

24 Box Jumps (24/20 in) lb)
Partner C: Rest 24 Wall Ball shots (20/14 50 Double-Unders
lb)
All partners rotate when 24 Cleans (145/100 lb) wodwell.com/wod/allan-
Partner A finishes the run tarasiewicz
wodwell.com/wod/adambrown
Wear a Weight Vest (20/14
lb) throughout “ANDREW
“AKKER” BRUNN”
Partner A: Runs 400m. 10 Rounds for Time 22 5 Rounds for Time 3
Partner B: Performs the 12- Push-Ups Overhead Squats (135/95
6-19 AMRAP until A finishes 22 meter Walking Lunges lb)
the run. Partner C: Rests 22 Air Squats 6 Handstand Push-Ups
until Partner A finishes the 22 meter Bear Crawl 9 Bench Presses (135/95
run. When ‘A’ comes back 200 meter Run lb)
from run, ‘A’ moves to ‘B’ 12 Rings Dips
(picks up where their Time Cap: 50 minutes
partner left off), ‘B’ moves wodwell.com/wod/andrew-brunn
to ‘C’, ‘C’ moves to ‘A’. wodwell.com/wod/akker
Continue this pattern for
the duration of the 48- “ANDREW
minute workout. Score is “ALEXANDER” HARPER”
the total number of rounds
5 Rounds for Time 31 Back For Time Cash-In: 1,000
and repetitions completed
Squats (135/95 lb) meter Run
of the 12-6-19 AMRAP
12 Power Cleans (185/135
lb) 4 Rounds of:
wodwell.com/wod/agent-billy-
clardy-iii 28 Burpees
wodwell.com/wod/alexander
28 Pull-Ups
28 Kettlebell Swings (24/16
“ALAN kg)
“ANDRE
FEINBERG” 28 AbMat Sit-Ups
FLETCHER” 28 Air Squats
Every Minute On the
5 Rounds for Time 21 28 Push-Ups
Minute (EMOM) in 9
Deadlifts (65/45 lb) 28 Alternating Jumping
minutes 5 Back Squats
15 Cleans (85/65 lb) Lunges
(225/155 lb)
9 Push Presses (105/85 lb) 28 Double-Unders
5 Burpee Box Jumps (20 in)
wodwell.com/wod/andre-fletcher Cash-Out: 1,000 meter Run
wodwell.com/wod/alan-feinberg

page 284 of 430

1971 BENCHMARK
WODS
May 14, 2020

“AMER”
4 Rounds for Time 3
Deadlifts (1.5 x
Bodyweight)
6 Burpees
9 Box Jumps (24/20 in)
wodwell.com/wod/amer
“ANDREW
DESPERITO”
For Time 2000 meter Row
50 Thrusters (135/95 lb)
2000 meter Row
wodwell.com/wod/andrew-
desperito
“ANDREW
JORDAN”
AMRAP in 10 minutes 3
Power Cleans (135/95 lb)
3 Power Snatches (135/95
lb)
3 Overhead Squats (135/95
lb)
50 meter Bear Crawl
wodwell.com/wod/andrew-jordan
“ANGEL JUARBE
JR.”
EMOM in 10 minutes 3
Deadlifts (65% of max rep)
Max Burpees
Modifications If unable to
“ANDREW run, perform 1,000 meters
HARPER” on a Rower, Ski Erg, or Air
For Time 1,991 meter Run Bike
70 meter Farmer's Carry
(2x50/35 lb) wodwell.com/wod/andrew-
harper-fallow
60 Burpees
5 Rope Climbs
28 Alternating Dumbbell
“ANDY
Snatches (50/35 lb)
5 Rope Climbs FREDERICKS”
60 Burpees For Time 25 Overhead
70 meter Farmer's Carry Squats (95/65 lb)
(2x50/35 lb) 50 Double-Unders
1,991 meter Run 25 Handstand Push-Ups
50 Double-Unders
wodwell.com/wod/andrew-harper 25 Push Presses (95/65 lb)
50 Double-Unders
“ANDY” wodwell.com/wod/andy-
fredericks
For Time 25 Thrusters
(115/85 lb)
50 Box Jumps (24/20 in)
“ANTHONY
75 Deadlifts (115/85 lb)
1.5 mile Run RASPA”
75 Deadlifts (115/85 lb) For Time 7,425 meter Row
50 Box Jumps (24/20 in) 9 Handstand Push-Ups
25 Thrusters (115/85 lb) 17 Hang Power Cleans
(135/95 lb)
Wear a Weight Vest (20/14 19 Pull-Ups
lb) 90 Sit-Ups
145 Jumping Jacks
wodwell.com/wod/andy
wodwell.com/wod/anthony-raspa
“ANTHONY
JOVIC” “APRIL 2ND”
For Time 20 Back Squats For Time 38 Heel Claps
(225/155 lb)

page 285 of 430

1971 BENCHMARK
WODS
May 14, 2020
Remainder time of each
minute is max burpees.
Score would be the total
number of burpees
throughout all 10 rounds.
wodwell.com/wod/angel-juarbe-jr
“ANTHONY
RODRIGUEZ”
21-15-9 Reps for Time
Deadlifts (225/155 lb)
Wall Ball Shots (20/14 lb)
wodwell.com/wod/anthony-
rodriguez
“ARIEL”
For Time Cash-In:
93 Box Step-Ups (24/20 in)
5 Handstand Push-Ups
4 Burpees
2 Bar Muscle-Ups
Then, 13 Rounds of:
25 Double-Unders
11 Pull-Ups
19 Hand Release Push-Ups
Cash-Out:
2 Bar Muscle-Ups
4 Burpees
5 Handstand Push-Ups
93 Box Step-Ups (24/20 in)
wodwell.com/wod/ariel
page 286 of 430
20 Box Jumps (24/20 in) Then, 4 Rounds of:
20 Push Presses (155/105 400 meter Run
lb) 2 Rope Climbs
20 Handstand Push-Ups 20 Burpee Box Jumps
(24/20 in)
wodwell.com/wod/anthony-jovic 6 Pull-Ups
Then:
“APLIN” 1 mile Run
20 Rounds for Time 6 Strict
Pull-Ups All with a weight vest
20 Push-Ups (20/14 lb)
wodwell.com/wod/aplin "Heel claps" require the
athlete to start hanging
from the bar with palms
“ARNIE” both facing inward. Raise
both feet overhead, then
For Time 21 Turkish Get-
touch both heels together
Ups, Right Arm
50 Kettlebell Swings
over the bar. See "Heel
Clap" movement demo.
21 Overhead Squats, Left
Arm
wodwell.com/wod/april-2nd
50 Kettlebell Swings
21 Overhead Squats, Right
Arm
“ARTHUR
50 Kettlebell Swings
21 Turkish Get-Ups, Left BARRY”
Arm For Time 21 Thrusters
(95/65 lb)
Use a single Kettlebell 21 Pull-Ups
(2/1.5 pood) 100 meter Sprint
15 Overhead Squats (95/65
wodwell.com/wod/arnie lb)
15 Bar Over Burpees
100 meter Sprint
“ASHLEY BIRT” 9 Squat Snatches (95/65
11 Rounds for Time 29 lb)
meter Shuttle Run 9 Bar Muscle-Ups
10 Burpees 100 meter Sprint
1971 BENCHMARK
WODS
May 14, 2020

“ARTIE”
AMRAP in 20 minutes 5
Pull-Ups
10 Push-Ups
15 Squats
5 Pull-Ups
10 Thrusters (95/65 lb)
wodwell.com/wod/artie
“B-1”
3 Rounds for Time 400
meter Run
21 Kettlebell Swings (1.5/1
pood)
15 Knees-to-Elbows
9 Ring Dips
wodwell.com/wod/b-1
“BARRAZA”
AMRAP in 18 minutes 200
meter Run
9 Deadlift (275/185 lb)
6 Burpee Bar Muscle-Ups
wodwell.com/wod/barraza
“BECK SOLDO”
2 Rounds For Time 6 Squat
Clean Thrusters (135/95 lb)
8 Man Makers (2x45/30 lb
dumbbells)
14 Toes-to-Bar Pull-ups
One man maker consists of
10 Sit-Ups
10 Thrusters (20/15 kg)
wodwell.com/wod/ashley-birt
“BADGER”
3 Round For Time 30 Squat
Cleans (95/65 lb)
30 Pull-Ups
800 meter Run
wodwell.com/wod/badger
“BATRA”
For Time Buy-In: 100
Double-Unders
Then, 5 Round of:
20 Pull-Ups
15 Kettlebell Snatches
(20/12 kg)
10 Kettlebell Step-Up
Presses (24/20 in, 20/12
kg)
15 Kettlebell Snatches
(20/12 kg)
20 Ring Dips
Cash Out: 100 Double-
Unders
For the Kettlebell Step-Up
Press, athlete starts with
the kettlebell in the front
rack position, steps onto
the top of the box, then
presses the kettlebell
overhead with the arm
wodwell.com/wod/arthur-barry
“ASSUNÇÃO”
For Time 100 Burpees
75 Pull-Ups
50 Pistols
25 Power Cleans (145/100
lb)
12 Rope Climbs (15 ft)
400 meter Run with Plate
(45/35 lb)
With a running clock,
complete the work
described in the order
written as fast as possible.
Score is the time on the
clock when the 400 meter
weigted Run is completed.
wodwell.com/wod/assuncao
“BAIRD VC MG”
AMRAP in 13 minutes 600
meter Run (2-minute cap)*
Then, 3 Rounds of:
1 minute Max Pull-Ups
1 minute Max Deadlifts
(90/70 kg)
1 minute Max Lateral
Burpees
1 minute Rest
*The run must be
completed each round, but
only up to 2 minutes are
allowed before the pull-up

page 287 of 430

1971 BENCHMARK
WODS
May 14, 2020
a dumbbell push-up, two
renegade rows (one per
arm), and a squat clean
thruster.
wodwell.com/wod/beck-soldo
“BENJAMIN
SUAREZ”
For Time 15-12-9-6-3 reps
of:
Deadlifts (185/135 lb)
Handstand Push-Ups
Vertical Jumps
wodwell.com/wod/benjamin-
suarez
“BILLA”
25 Rounds for Time (with a
Partner) 9 Wall Ball Shots
(20/14 lb)
6 Burpees
3 Power Cleans (155/105
lb)
After Round 6, perform:
1 mile Run (together)
Partner A performs Round
1 while Partner B rests.
After completing the first
round, Partner B performs
Round 2 while Partner A
rests, etc. After finishing 6
rounds (3 alternating
rounds each), Partner A
and B run 1 mile together.
page 288 of 430
opposite of the leg that
stepped up, then steps
back down. When both feet
are back on the ground,
that completes one rep.
wodwell.com/wod/batra
“BELL”
3 Rounds for Time 21
Deadlifts (185/135 lb)
15 Pull-Ups
9 Front Squats (185/135 lb)
wodwell.com/wod/bell
“BERT”
For Time 50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
last rep of Burpees is
completed. Tips and
time begins. If athlete
completes the run in under
two minutes, athlete may
do extra pull-ups (extra
reps count toward the total
score). If a run takes over 2
minutes, athlete gets less
time for the next
movement. For example, if
a run takes 2:30, athlete
has only 30 seconds
remaining for pull-ups. If a
run takes 3:10, athlete has
no time for pull-ups and 50
seconds remaining for
deadlifts.
wodwell.com/wod/baird-vc-mg
“BAZ”
AMRAP in 30 minutes 30
Double-Unders
8 Squat Cleans (155/110
lb)
11 Hand Release Push-Ups
wodwell.com/wod/baz
“BENJAMIN
REDDY”
AMRAP in 16 minutes From
0:00-4:00, complete 1
round of:
18 calorie Assault Bike
4 Clean-and-Jerks (100/70
kg)
5 Burpee Box Jumps (30/24
1971 BENCHMARK
WODS
May 14, 2020

After the run, athletes Strategy Go for a steady in)

proceed with the workout
until they finish 25 rounds
in total. Score is the time
on the clock when the 1
mile run is completed.
wodwell.com/wod/billa
“BLANCHARD
(AARON)”
4 Rounds for Time 800
meter Run
32 Jumping Air Squats
32 Lunges
32 Weighted Sit-Ups (45/25
lb plate)
32 Burpees
Wear a weight vest (20/14
lb)
Time Cap: 50 minutes
wodwell.com/wod/blanchard-
aaron
“BOLLE”
For Time 100 Box Jump
Overs (24/20 in)
100 calorie Row
100 Wall Ball Shots (10/7
kg)
100 calorie Row
100 Deadlifts (60/40 kg)
100 calorie Row
100 Box Jump Overs (24/20
in)
pace of around 75-80% of
your max speed during this
long, bodyweight chipper
WOD. The Push-Ups will
likely prove to be the crux
of this workout, so break
the reps up early—big sets
of Push-Ups will burn you
out. Pick up the pace
during the last 50 Burpees
of "Bert"—you're almost at
the finish line at that point.
Intended Stimulus This
Hero WOD (like many Hero
WODs) should feel long
and grueling. Due to the
big sets of movements
(200 Air Squats in a row,
100 Push-Ups in a row,
etc.) you'll feel plenty of
muscle fatigue. Everything
should hurt during this
workout: your upper body,
lower body, core and lungs
are all put to the test. This
WOD isn't about going fast,
but rather steadily
chipping away at the
movements. If you find you
need to rest for more than
10 seconds at a time, then
you're either going too
fast, or you need to scale
the volume. Scaling
Options Most of the
exercises in "Bert" are
approachable by all skill
levels, however the volume
of the movements is high.
Rest until 4:00
From 4:00-6:00, AMRAP of:
Wall Ball Shots (20/14 lb)
Rest until 10:00
From 10:00-14:00,
complete 1 round of:
18 calorie Assault Bike
4 Clean-and-Jerks (100/70
kg)
5 Burpee Box Jumps (30/24
in)
Rest until 14:00
From 14:00-16:00, AMRAP
of:
Wall Ball Shots (20/14 lb)
On a 16-minute clock, as
fast as possible perform
the Assault Bike, Clean-
and-Jerks, and Burpee Box
Jumps within 4 minutes. If
there is any time
remaining on the clock,
simply rest until the 4
minutes are up.
Immediately after 4
minutes, perform as many
reps as possible of wall ball
shots in 2 minutes. This
comprises the first round.
Rest 4 minutes before
proceeding to the second
and final round. Score is

page 289 of 430

1971 BENCHMARK
WODS
May 14, 2020
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
last rep of box jump overs
is completed.
wodwell.com/wod/bolle
“BOWEN”
3 Rounds For Time 800
meter Run
7 Deadlifts (275/185 lb)
10 Burpee Pull-Ups
14 Single Arm Kettlebell
Thrusters (1.5/1 pood)
20 Box Jumps (24/20 in)
For the kettlebell thrusters,
do 7 per arm (14 total) per
round.
wodwell.com/wod/bowen
“BRADSHAW”
10 Rounds for Time 3
Handstand Push-Ups
6 Deadlift (225/155 lb)
12 Pull-Ups
24 Double-Unders
wodwell.com/wod/bradshaw
“BRENTON”
5 Rounds For Time Bear
Crawl (100 ft)
page 290 of 430
Reduce the volume as
needed so you can move
smoothly and steadily
throughout the WOD.
Intermediate For time:
40 Burpees 400-m Run 80
Push-Ups 400-m Run 120
Walking Lunges 400-m Run
160 Air Squats 400-m Run
120 Walking Lunges 400-
m Run 80 Push-Ups 400-m
Run 40 Burpees
Beginner For time: 20
Burpees 200-m Run 30
Knee Push-Ups 200-m
Run 40 Walking Lunges
200-m Run 50 Air Squats
200-m Run 40 Walking
Lunges 200-m Run 30
knee Push-Ups 200-m Run
20 Burpees
wodwell.com/wod/bert
“BIRCHALL”
For Time 100 Back Squats
(Bodyweight)
Perform 5 Burpees at the
top of each minute
Start with 5 burpees, then
begin the back squats.
Complete more 5 burpees
at the top of each minute
and repeat until 100 back
squats are complete.
wodwell.com/wod/birchall
the total number of
repetitions completed
before the 16-minute clock
stops.
wodwell.com/wod/benjamin-
reddy
“BIG SEXY”
5 Rounds For Time 6
Deadlifts (315/205 lb)
6 Burpees
5 Cleans (225/155 lb)
5 Chest-to-Bar Pull-Ups
4 Thrusters (155/115 lb)
4 Muscle-Ups
wodwell.com/wod/big-sexy
“BLAKE”
4 Rounds For Time 100 ft
Overhead Walking Lunges
(45/35 lb plate)
30 Box Jumps (24/20 in)
20 Wall Balls Shots (20/14
lb, 10/9 ft)
10 Handstand Push-Ups
wodwell.com/wod/blake
“BOLGER”
5 Rounds for Time 400
meter Run
25 Air Squats
Carry a Sandbag (25/15
kg) throughout the workout
1971 BENCHMARK
WODS
May 14, 2020
Standing Broad-Jumps (100
ft)
Perform 3 Burpees after
every 5 Broad-Jumps
Wear a Weight Vest (20/14
lb)
wodwell.com/wod/brenton
“BRIAN
AHEARN”
For Time 30 Power Cleans
(135/95 lb)
20 Shoulder-to-Overheads
(155/105 lb)
10 Pendlay Rows (185/135
lb)
Use three barbells
wodwell.com/wod/brian-ahearn
“BRIAN HICKEY”
21-15-9 Reps for Time
Power Cleans (135/95 lb)
Shoulder-to-Overheads
(135/95 lb)
Burpees
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
accomplish 21 Power
Cleans, 21 Shoulder-to-
Overheads, and 21
page 291 of 430
“BLANCHARD
(SAPPER)”
AMRAP in 15 minutes 3
Ground-to-Overheads
(70/50 kg)
Then, 3 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
30 Double-Unders
On a 15-minute clock,
complete the ground-to-
overheads (snatch or
clean-and-jerk), then 3-
rounds of the pull-ups,
push-ups, air squats, and
double-unders. That's one
round. Start again on the
ground-to-overheads to
begin round two. Score is
total number of rounds and
repetitions completed in
the 15 minute window.
wodwell.com/wod/blanchard-
sapper
“BONDY”
AMRAP in 20 minutes 6
Pull-Ups
11 Burpees
24 Sit-Ups
Wear a weight vest (20/14
lb)
wodwell.com/wod/bolger
“BONECA”
4 Rounds for Time 2
Legless Rope Climbs
13 Box Jumps (30/24 in)
1985 meter Air Bike
7 Squat Cleans (185/115
lb)
9 Strict Pull-Ups
2006 meter Run with a
Medicine Ball (20/16 lb)
wodwell.com/wod/boneca
“BRADLEY”
10 Rounds For TIme 100
meter Sprint
10 Pull-Ups
100 meter Sprint
10 Burpees
30 seconds Rest
wodwell.com/wod/bradley
“BREHM”
For Time 10 Rope Climbs
(15 ft)
20 Back Squats (225 lb)
30 Handstand Push-Ups
40 calorie Row
wodwell.com/wod/brehm
1971 BENCHMARK
WODS
May 14, 2020
Burpees before moving on
to 15 reps of each
movement and so on.
Score is the time on the
clock when the last round
of burpees is completed.
wodwell.com/wod/brian-hickey
“BRIŠKI”
For Time 800 meter Run
100 Wall Ball Shots (9/6
kg)
100 Kettlebell Swings
(24/16 kg)
100 Air Squats
800 meter Run
Wear a Weight Vest (9/6
kg)
wodwell.com/wod/briski
“BRUCK”
4 Rounds For Time 400
meter Run
24 Back Squats (185/135
lb)
24 Jerks (135/95 lb)
wodwell.com/wod/bruck
“BULLARD”
For Time Buy-In: 532 meter
Sandbag Run (40/30 lb)
page 292 of 430
wodwell.com/wod/bondy
“BRAD
HARPER”
5 Rounds for Time 18
Kettlebell Swings (2/1.5
pood)
13 Burpees
23 Wall Ball Shots (20/14
lb)
wodwell.com/wod/brad-harper
“BRASWELL”
AMRAP in 40 minutes 12
Burpees
9 Hang Power Cleans
(95/65 lb)
18 Wall Ball Shots (20/14
lb)
200 meter Sandbag Run
(60/40 lb)
wodwell.com/wod/braswell
“BRETT FORTE”
For Time (with a Partner)
400 meter Run (together)
Then, 4 Rounds of:
40 Medicine Ball Lunges
(9/6 kg)
14 Devils Presses (20/15
kg)
70 Hang Power Cleans
(40/27 kg)
“BRIAN”
3 Rounds For Time 5 Rope
Climbs (15 ft)
25 Back Squats (185/135
lb)
wodwell.com/wod/brian
“BRIAN
CANNIZZARO”
For Time 50 Thrusters
(135/95 lb)
EMOM after one minute
mark:
1 Burpee Box Jump (30/24
in)
With a running clock start
the thrusters. At 1:00 and
each minute after that,
perform a single burpee
box jump before resuming
the thrusters. Continue
until all 50 thrusters are
completed.
wodwell.com/wod/brian-
cannizzaro
“BRIAN
SWEENEY”
5 Rounds for Time 7 Bear
Complexes (135/95 lb)
10 Lateral Over Bar
Burpees
One “Bear Complex”
1971 BENCHMARK
WODS
May 14, 2020
5 Rounds of:
21 Hand Release Push-Ups
20 Alternating Dumbbell
Snatches (50/35 lb)
15 Single-Arm Overhead
Dumbbell Lunges (50/35
lb)
Cash-Out: 532 meter
Sandbag Run (40/30 lb)
Wear a Weight Vest for the
entire workout (20/14 lb)
Scaling Buy-In: 532 meter
Medicine Ball Carry
(30/20 lb) 5 Rounds of: 21
Hand Release Push-Ups 20
Alternating Dumbbell
Snatches (35/20 lb) 15
Walking Lunges Cash-
Out: 532 meter Medicine
Ball Carry (30/20 lb)
wodwell.com/wod/samuel-bullard
“BURGESS”
For Time 30 Pull-Ups
30 Burpees
20 Pull-Ups
20 Burpees
10 Pull-Ups
10 Burpees
wodwell.com/wod/burgess
page 293 of 430
41 Strict Presses (40/27
kg)
400 meter Run (together)
Only one partner may work
at a time during the 4
rounds of movements.
Partners perform the runs
together.
wodwell.com/wod/brett-forte
“BRIAN
BILCHER”
For Time 9 Cleans
(185/135 lb)
21 Handstand Push-Ups
7 Cleans (185/135 lb)
15 Handstand Push-Ups
5 Cleans (185/135 lb)
9 Handstand Push-Ups
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
last repetition of
handstand push-ups is
completed.
wodwell.com/wod/brian-bilcher
“BRIAN
MCALEESE”
For Time 75 Thrusters
consists of: 1 Power Clean
1 Front Squat 1 Push Press
1 Back Squat 1 Push Press
wodwell.com/wod/brian-sweeney
“BRUCE GARY”
For Time 40 Double-Unders
40 Box Step-Ups (24/20 in)
40 Push Presses (75/45 lb)
30 Double-Unders
30 Box Step-Ups (24/20 in)
30 Push Presses (75/45 lb)
20 Double-Unders
20 Box Step-Ups (24/20 in)
20 Push Presses (75/45 lb)
10 Double-Unders
10 Box Step-Ups (24/20 in)
10 Push Presses
wodwell.com/wod/bruce-gary
“BULL”
2 Rounds For Time 200
Double-Unders
50 Overhead Squats
(135/95 lb)
50 Pull-Ups
1 mile Run
Take the overhead squats
from the ground (either
power or squat snatch or
clean to back rack to
overhead position).
wodwell.com/wod/bull
1971 BENCHMARK
WODS
May 14, 2020

“CALIXTO (95/65 lb)

20 Double-Unders
ANAYA JR.”
5 Rounds for Time 5 Perform the double-
Deadlifts (315/225 lb) unders on the minute
10 Burpees
every minute (EMOM) until
the total number of
wodwell.com/wod/calixto-anaya- thrusters is completed.
jr
wodwell.com/wod/brian-
mcaleese
“CAMILLERI”
3 Rounds for Time 400
meter Run “BRODIE”
12 Pull-Ups AMRAP in 20 minutes 11
300 meter Run Pistols
24 Air Squats 11 Renegade Rows (30/20
200 meter Run lb)
17 Push-Ups 3 Burpees
100 meter Run 20 AbMat Sit-Ups
33 AbMat Sit-Ups
On a 20-minute clock, as
Wear a Weight Vest (20/14 many rounds and
lb) repetitions as possible
(AMRAP) perform the
wodwell.com/wod/camilleri prescribed work in the
order written. Score is the
total number of rounds and
“CARL ASARO” repetitions completed
before the 20-minute clock
For Time 50 Double-Unders
stops. Scaling AMRAP in
25 Shoulder-to-Overheads
20 minutes 11 Squat
(135/95 lb)
Jumps 11 Push-Ups 3
20 Front Squats (135/95 lb)
Burpees 20 Sit-Ups
15 Cleans (135/95 lb)
10 Snatches (135/95 lb)
wodwell.com/wod/brodie
5 Thrusters (135/95 lb)
50 Double-Unders
“BULGER”
wodwell.com/wod/carl-asaro
10 Rounds For Time 150
“BULLFROG
811GS (INNER
CHAMBER)”
AMRAP in 29 minutes Buy-
In: 811 meter Run
Then:
8 Pull-Ups
11 Push Presses (135/85
lb)
8 Box Jumps (24/20 in)
11 Kettlebell Swings (53/35
lb)
8 Toes-to-Bars
11 Power Cleans (135/85
lb)
8 Burpees
wodwell.com/wod/bullfrog-
811gs-inner-chamber
“CAJUN”
4 Rounds for Time 400
meter Run
16 Bench Presses (135/95
lb)
16 Wall Ball Shots (20/14
lb)
16 Shoulder-to-Overheads
(95/65 lb)
16 GHD Sit-Ups
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 4 rounds.
Score is the time on the
clock when the last round

page 294 of 430

1971 BENCHMARK
WODS
May 14, 2020

Meter Run of GHD Sit-Ups is

“CARL
MOLINARO”
21-15-9 Reps for Time
Thrusters (135/95 lb)
Burpee Box Jumps (24/20
in)
Handstand Push-Ups
wodwell.com/wod/carl-molinaro
“CARSE”
21-18-15-12-9-6-3 Reps for
Time Squat Clean (95/65
lb)
Double-Unders
Deadlift (185/135 lb)
Box Jump (24/20 in)
Start each round with a 50
meter Bear crawl
wodwell.com/wod/carse
“CG-6535”
4 Rounds for Time 400
meter Run
65 Air Squats
35 Burpee Pull-Ups
wodwell.com/wod/cg-6535-us-
coast-guard
“CHARLES
KASPER”
For Time 15 Ground-to-
7 Chest-to-Bar Pull-Ups
7 Front Squats (135/95 lbs)
7 Handstand Push-Ups
wodwell.com/wod/bulger
“BULLFROG
811GS (3 GUN)”
AMRAP in 26 minutes 10
Box Jumps (24/20 in)
5 Deadlifts (225/155 lb)
16 Slam Balls (40/30 lb)
Cash Out:
811 meter Farmer's Carry
(2 x 53/35 kg)
wodwell.com/wod/bullfrog-
811gs-3-gun
“BUTTERS”
For Time 1 mile Run
6 Tire Flips
17 Pull-Ups
1 mile Run
7 Kettlebell Snatches
(53/35 lb)
15 Deadlifts (225/155 lb)
10 Sandbag Ground to
Over-the Shoulders
wodwell.com/wod/butters
“CAMERON”
For Time 50 Walking
completed. Good Score
for "Cajun" - Beginner:
>30 minutes -
Intermediate: 25-30
minutes - Advanced: <25
minutes Scaling 4 Rounds
for Time 400 meter Run 16
Hand Release Push-Ups
16 Thrusters (20 lb) 16
Shoulder-to-Overheads (20
lb) 16 V-Ups
wodwell.com/wod/cajun
“CAMERON”
AMRAP in 23 minutes 75
Air Squats
4 Rope Climbs
75 Air Squats
27 Burpees
75 Air Squats
17x50 meter Sandbag
Carry (150/100 lb)
Wear a Weight Vest (20/14
lb)
On a 23-minute clock,
perform as many rounds
and repetitions as possible
(AMRAP) of the prescribed
work in the order written.
Wear a Weight Vest
throughout the workout.
Score is the total number
of rounds and repetitions
completed before the 23-
minute clock stops.

page 295 of 430

1971 BENCHMARK
WODS
May 14, 2020
Overheads (155/105 lb)
200 meter Walking Lunges
15 Ground-to-Overheads
(155/105 lb)
800 meter Run
15 Ground-to-Overheads
(155/105 lb)
Ground-to-overheads can
be snatch, clean and jerk,
or clean and press.
wodwell.com/wod/charles-kasper
“CHARLIE”
For Time 100 Burpee Pull-
Ups
100 Double-Unders
Complete all 100 burpee
pull-ups (see als0: "G.I.
Jane") before finishing with
the 100 double-unders.
wodwell.com/wod/charlie
“CHRIS KYLE”
3 Rounds for Time 40
Kettlebell Swings (53/35 lb)
40 Box Jumps (24/20 in)
40 Thrusters (65/45 lb)
40 Elevated Push-Ups (feet
on 24/18 in box)
After each thruster the bar
must be lowered to the
ground. No dropping of the
bar from the top.
page 296 of 430
Lunges Scaling: Rope Climbs can
25 Chest-to-Bar Pull-Ups be substituted for 40 Push-
50 Box Jumps (24/20 in) Ups.
25 Triple-Unders
50 Back Extensions wodwell.com/wod/cameron-2
25 Ring Dips
50 Knees-to-Elbows
25 Wall Ball "2-for-1's" “CAR 294”
(20/14 lb) AMRAP (with a Partner) in
50 Sit-Ups 25 minutes 18 calorie Air
5 Rope Climbs (15 ft) Bike
12 Reverse Alternating
See: Wall Ball 2-for-1 demo Lunges
24 Jumping Air Squats
wodwell.com/wod/cameron
32 Wall Ball Sit-Ups (20/14
lb)
31 Synchronized Burpees
“CAPOOT”
For Time 100 Push-Ups *Perform 7 Push-Ups every
800 meter Run 5 minutes
75 Push-Ups
1,200 meter Run Perform the work in the
50 Push-Ups order written. Break up the
1,600 meter Run work between partners as
25 Push-Ups needed. One partner works
2,000 meter Run at a time. Every 5 minutes,
stop to perform 7 push-
wodwell.com/wod/capoot ups, then continue where
you left off. As originally
written, the Push-Ups are
“CARL to be performed every 294
BEDIGIAN” seconds (4 minutes and 54
For Time 500 meter Row seconds). To make the
30 Snatches (95/65 lb) workout more accessible
500 meter Row we changed it to 5
30 Clean-and-Jerks (95/65 minutes, but if you have a
timer that will alert you
lb)
every 294 seconds, use it.
500 meter Row
wodwell.com/wod/car-294
1971 BENCHMARK
WODS
May 14, 2020

wodwell.com/wod/chris-kyle
“CHRISTOPHER
MOZZILLO”
5 Rounds for Time 5 Squat
Clean-and-Jerks (155/105
lb)
10 Box Jumps (24/20 in)
15 Pull-Ups
500 meter Row
wodwell.com/wod/christopher-
mozzillo
“CHRISTOPHER
SULLIVAN”
3 Rounds for Time 1 Squat
Snatch (115/85 lb)
2 Squat Cleans (115/85 lb)
3 Hang Cleans (115/85 lb)
4 Power Snatches (115/85
lb)
1 Rope Climb (15 ft)
wodwell.com/wod/carl-bedigian
“CARLOS LILLO”
40-30-20-10 Reps for Time
Kettlebell Swings (32/24
kg)
Goblet Squats (32/24 kg)
Toes-to-Bars
wodwell.com/wod/carlos-lillo
“CELIZ”
For Time 1 mile Run
75 Hand Release Push-Ups
75 Air Squats
1 mile Run
75 Sit-Ups
75 Box Jumps (24/20 in)
Wear a ruck or a weighted
vest (20/15 lb)
wodwell.com/wod/celiz
“CARL BINI”
5 Rounds for Time 500
meter Row
50 Double-Unders
5 Squat Clean Thrusters
(155/105 lb)
wodwell.com/wod/carl-bini
“CARR 413”
For Time 413 meter
Sandbag Carry
Then, 4 Rounds of:
7 Power Cleans (155/105
lb)
6 Bar Over Burpees
413 meter Row
Then, 4 Rounds of:
7 calorie Assault Bike
6 Burpee Box Jump Overs

wodwell.com/wod/christopher- 413 meter Row

sullivan “CHAPMAN”
For Time 1,200 meter Run Then, 4 Rounds of:
100 Push-Ups 7 Deadlifts (155/105 lb)
“CHUCK HEAVY” 25 Broad-Jumps 6 Goblet Squats (53/35 lb)
For Time 1 mile Row 100 Sit-Ups
100 Push-Ups 1,200 meter Run 413 meter Sandbag Carry
1 mile Run 100 Push-Ups
wodwell.com/wod/carr-413
100 Thrusters (45/35 lb) 25 Broad Jumps
1 mile Row 100 Sit-Ups
1,200 meter Run
For the thrusters, use an
“CG-6535”
empty barbell. Wear a Weight Vest (20/14 4 Rounds for Time 800
meter Run

page 297 of 430

1971 BENCHMARK
WODS
May 14, 2020

wodwell.com/wod/chuck-heavy lb) 6 Handstand Push-Ups

“COFFEY”
For Time 800 meter Run
50 Back Squats (135/95 lb)
50 Bench Press (135/95 lb)
800 meter Run
35 Back Squat (135/95 lb)
35 Bench Press (135/95 lb)
800 meter Run
20 Back Squat (135/95 lb)
20 Bench Press (135/95 lb)
800 meter Run
1 Muscle-Up
wodwell.com/wod/coffey
5 Squat Clean-and-Jerks
With a running clock, as (155/115 lb)
fast as possible complete 3 Muscle-Ups
the prescribed movements. 5 Burpee Box Jump-Overs
The bodyweight (24/20 in)
movements between the
runs can be partitioned in wodwell.com/wod/cg-6535-mid-
any way, but all 225 reps county
must be completed prior to
starting the next run. Wear
a Weight Vest throughout “CHARLES
the workout. Score is the GARBARINI”
time on the clock when the EMOM in 9 minutes Odd
last 1,200 meter Run is minutes:
completed. 9 Deadlifts (275/185 lb)
Even minutes:
wodwell.com/wod/chapman
9 Bar Over Burpees

“COPEY” wodwell.com/wod/charles-
“CHARLES garbarini
21-15-9 Reps for Time
Bench Presses MARGIOTTA”
(Bodyweight) For Time 1000 meter Row
Deadlifts (Bodyweight) 20 Power Cleans (135/95
“CHARLES
Ring Dips lb) MENDEZ”
1000 meter Row For Time 5 Overhead
wodwell.com/wod/copey 20 Power Snatches (135/95 Squats (BW)
lb) 10 Shoulder-to-Overheads
1000 meter Row (BW)
“CRAIN” 20 Thrusters (135/95 lb) 20 Deadlifts (BW)
2 Rounds For Time 34 1000 meter Row
Push-Ups wodwell.com/wod/charles-
50 yard Sprint wodwell.com/wod/charles- mendez
margiotta
34 Deadlifts (135/95 lb)
50 yard Sprint
34 Box Jumps (24/20 in) “CHIEF ALLEE”
“CHATTANOOGA For Time Buy-In: 40
50 yard Sprint
34 Clean-and-Jerks (95/65 5” Burpees
lb) 5 Rounds (with a Partner)
Then, 5 Rounds of:

page 298 of 430

1971 BENCHMARK
WODS
May 14, 2020
50 yard Sprint
34 Burpees
50 yard Sprint
34 Wall Ball Shots (20/14
lb)
50 yard Sprint
34 Pull-Ups
50 yard Sprint
wodwell.com/wod/crain
“DALE
GOSTICK”
3 Rounds for Time (in
teams of 3) 8 Muscle-Ups
5 Power Cleans (90/70 kg)
25 GHD Sit-Ups
25 Bar Over Burpees
5 Thrusters (90/70 kg)
8 Unbroken Strict
Handstand Push-Ups
In teams of 3 and a
running clock, athletes
need to complete 3 rounds
of the prescribed work in
the order written. Reps can
be segmented as needed.
Only one athlete works at a
time. Score is the time on
the clock when the final
round of strict handstand
push-ups is completed.
wodwell.com/wod/dale-gostick
page 299 of 430
for Time 7 Rope Climbs
16 Barbell Complexes*
(135/95 lb)
Cash-Out:
2,015 meter Row
*Barbell Complex is:
1 Deadlift
1 Hang Power Clean
1 Jerk
1 Back Squat
Split work between
partners, one person
working while the one
rests. Once a partner starts
a barbell complex, that
partner must complete the
complex before switching
with the other partner.
wodwell.com/wod/chattanooga-5
“CHRISTIAN
REGENHARD”
For Time 10 Strict Presses
(115/85 lb)
15 Overhead Squats
(115/85 lb)
20 Push Presses (115/85
lb)
25 Front Squats (115/85 lb)
30 Push Jerks (115/85 lb)
35 Back Squats (115/85 lb)
wodwell.com/wod/christian-
regenhard
403 meter Row
24 Power Cleans (115/85
lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Start with 40
Burpees before moving on
to the 5 rounds of Rowing
and Power Cleans.
Score is the time on the
clock when the last round
of Power Cleans is
completed.
wodwell.com/wod/chief-allee
“CHRISTOPHER
BLACKWELL”
3 Rounds for Time 5 Push
Jerks (185/135 lb)
1 minute Handstand Hold
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 3 rounds.
Score is the time on the
clock when the last round
of Handstand Hold is
completed.
wodwell.com/wod/christopher-
blackwell
“CHRISTOPHER
1971 BENCHMARK
WODS
May 14, 2020
“DALLAS 5
(FITCOPS)”
For Time 1 mile Run
100 Elbow Plank Push-Ups
150 Sit-Ups
100 Burpees
150 Lunges
Movement demo: Elbow
plank push-up
wodwell.com/wod/fitcops-dallas-5
“DANIEL
BRETHEL”
24-18-12-6 Reps for Time
Burpee Box Jumps (24/20
in)
Abmat Sit-Ups with
Medicine Ball (20/14 lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Perform 24
Burpee Box Jumps and 24
Abmat Sit-Ups before
moving on to 18 burpee
box jumps and 18 Abmat
Sit-Ups and so on. Score is
the time on the clock when
the last round of Abmat sit-
ups is completed.
wodwell.com/wod/daniel-brethel
page 300 of 430
“CHRISTOPHER
PICKFORD”
For Time Lift
20,000/14,000 lb
(cumulative)
Pick one weight. Use any
lift(s).
Pick any weight you want
but the weight cannot
change. The workout as
originally written requires
you to "lift the barbell in
any manner" until you
reach a total of 20K/14K lb.
Deadlift is likely the fastest
way to the target for most
athletes, but athlete may
choose to do any barbell
lift (for example, cleans,
clean-and-jerks, snatches,
front squats, or back
squats) or combination of
lifts.
wodwell.com/wod/christopher-
pickford
“CHUCK”
10 Rounds for Time Push-
Ups (3-6-9-12-15-18-21-24-
27-30 reps)
Pull-Ups (1-2-3-4-5-6-7-8-9-
10 reps)
Dips (2-4-6-8-10-12-14-16-
18-20 reps)
Chin-Ups (10-9-8-7-6-5-4-3-
SANTORA”
5 Rounds for Time 40
Double-Unders
30 Box Jumps (24/20 in)
20 Kettlebell Swings (24/16
kg)
10 Thrusters (135/95 lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 5 rounds.
Score is the time on the
clock when the last round
of thrusters is completed.
wodwell.com/wod/christopher-
santora
“CHUCK
(WHITES)”
For Time 153 calorie Row
19 Wall Ball Shots (20/14
lb)
18 Kettlebell Swings (50/35
lb)
63 Burpees
1 mile Run
Wear a Weight Vest (20/14
lb)
wodwell.com/wod/chuck-whites
“COE”
10 Rounds For Time 10
Thrusters (95/65 lb)
1971 BENCHMARK
WODS
May 14, 2020
“DANIEL
MCCARTNEY”
3 Rounds for Time (In a
Team of 3) 2,000 meter
Row
14 Dumbbell Thrusters
(50/35 lb)
34 Kettlebell Swings (70/53
lb)
484 Double-Unders
108 Burpees
2,000 meter Row
18 Deadlifts (225/155 lb)
One athlete works at a
time. On a running clock,
perform the work in the
order written. Break up
reps among partners any
way you choose. Score is
the total time it takes to
complete the entire
workout.
wodwell.com/wod/daniel-
mccartney
“DANNY”
AMRAP in 20 minutes 30
Box Jumps (24/20 in)
20 Push Presses (115/75
lb)
30 Pull-Ups
wodwell.com/wod/danny
page 301 of 430
2-1 reps)
Pistols (5-5-5-5-5-5-5-5-5-5
reps)
In the first round complete
3 push-ups, 1 pull-up, 2
dips, 10 chin-ups and 5
pistols. In the next round
complete 6, 2, 7, 10 and 5
of each movement, and so
on for 10 rounds. The
difference between a pull-
up and a chin-up is the
hand position on the pull-
up bar (hands should face
inward for pull-ups,
outward for chin-ups).
wodwell.com/wod/chuck
“CLOVIS”
For Time 10 mile Run
150 Burpee Pull-Ups
Partition the Run and
Burpee Pull-Ups as needed.
wodwell.com/wod/clovis
“COFFLAND”
For Time 6 minute Hang
Hold (cumulative)
Each time you drop from
the bar, perform:
800 meter Run
30 Push-Ups
10 Ring Push-Ups
Good Times for "Coe"
(source) - Beginner: 24-27
minutes - Intermediate: 19-
23 minutes - Advanced:
15-18 minutes - Elite: <14
minutes
wodwell.com/wod/coe
“COLLIN”
6 Rounds For TIme 400
meter Sandbag Carry
(50/40 lb)
12 Push Presses (115/75
lbs)
12 Box Jumps (24/20 in)
12 Sumo Deadlift High-
Pulls (95/65 lb)
wodwell.com/wod/collin
“CPL SI MILLER”
Three 6-minute AMRAPs in
20 minutes Buy-in: 800
meter Run
Then, AMRAP:
12 Front Squats (45/30 kg)
12 Pull-Ups
Then, 1 minute Rest
With a running clock start
the first 6-minute AMRAP
with an 800 meter Run. In
the remaining time
1971 BENCHMARK
WODS
May 14, 2020
“DAVID ARCE”
For Time 12 Thrusters
(135/95 lb)
12 Hand Release Push-Ups
9 Thrusters (135/95 lb)
9 Hand Release Push-Ups
6 Thrusters (135/95 lb)
6 Hand Release Push-Ups
1 mile Run or 2 km Row
6 Thrusters (95/65 lb)
6 Hand Release Push-Ups
9 Thrusters (95/65 lb)
9 Hand Release Push-Ups
12 Thrusters (95/65 lb)
12 Hand Release Push-Ups
wodwell.com/wod/david-arce
“DAVID
FAIRBROTHER”
10 Rounds for Time 3
Handstand Push-Ups
8 Chest-to-Bar Pull-Ups
2 Deadlifts (150/100 kg)
Wear a Weight Vest (10 kg)
With a running clock, as
fast as possible perform 10
rounds of the workout.
Score is the time on the
clock when the final round
of deadlifts is completed.
wodwell.com/wod/david-
fairbrother
page 302 of 430
With a running clock,
athlete starts the workout
by free-hanging by the
hands only from a pull-up
bar. If athlete drops from
the pull-up bar before 6
minutes, take note of the
time but do not stop the
clock. Once the run and
push-ups are complete,
resume the hang hold.
Repeat until cumulative
hang hold time reaches 6
minutes. Score is the total
time, including the time it
takes to do all runs and
push-ups.
wodwell.com/wod/coffland
“CORPORAL IAN
PLANK”
31-10-3 Reps for Time
Power Snatches (80/55 kg)
Bar Muscle-Ups
With a running clock, as
fast as possible perform 31
reps of power snatches
and bar muscle-ups. After
the first round, athlete
performs 10 reps of each
movement. For the final
round, athlete performs 3
reps of each movement.
Score is the time on the
clock when the final round
of muscle-ups is completed
Scaling Intermediate
perform the front squats
and pull-ups. Rest from
6:00-7:00 then repeat
twice more. Score is total
reps completed in the
three AMRAPs.
wodwell.com/wod/cpl-si-miller
“DALE”
AMRAP in 20 minutes 400
meter Run
1 Rope Climb (20 ft)
wodwell.com/wod/dale
“DALLAS 5
(BROWNWOOD)
”
For Time 50 Burpees
Then 5 Rounds of:
10 Wall Ball Shots (20/14
lb)
10 Shoulder-to-Overheads
(95/65 lb)
10 Pull-Ups
10 Box Jumps (24/20 in)
10 Sit-Ups
Then, 800 meter Run
wodwell.com/wod/brownwood-
dallas-5
1971 BENCHMARK
WODS
May 14, 2020
“DAVID
LAFORGE”
For Time 30 Bear
Complexes (155/105)
One “Bear Complex”
consists of the following
(unbroken, without
dropping the bar): 1 Power
Clean 1 Front Squat 1 Push
Press 1 Back Squat 1 Push
Press Athlete may put the
bar down and rest between
complexes.
wodwell.com/wod/david-laforge
“DAVID
WOOLEY”
EMOM in 12 minutes 3
Front Squats (185/135 lb)
3 Box Jumps (24/20 in)
On a 12-minute clock,
every minute on the
minute (EMOM) perform
the prescribed work in the
order written. Athlete must
accomplish 3 Front Squats
and 3 Box Jumps every
minute for 12 minutes.
Score is the total number
of repetitions completed
before the 12-minute clock
stops.
wodwell.com/wod/david-wooley
page 303 of 430
31-10-3 Reps for Time
Power Snatches (60/40
kg) Chest-to-Bar Pull-
Ups Beginner 31-10-3
Reps for Time Power
Snatches (40/25 kg)
Pull-Ups
wodwell.com/wod/corporal-ian-
plank
“DAE HAN”
3 Rounds For Time 800
meter Weighted Run
(45/35 lb barbell)
3 Rope Climbs (15 ft)
12 Thrusters (135/95 lb)
wodwell.com/wod/dae-han
“DALLAS 5”
Five 5-minute AMRAPs in
29 minutes AMRAP from
0:00-5:00:
Burpees
AMRAP from 6:00-11:00:
7 Deadlifts (155/105 lb)
7 Box Jumps (24/20 in)
AMRAP from 12:00-17:00:
Turkish Get-Ups (40/30 lb
Dumbbell)
AMRAP from 18:00-23:00:
7 Snatches (75/55 lb)
7 Push-Ups
“DANIEL”
For Time 50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups
wodwell.com/wod/daniel
“DANIEL
LIBRETTI”
21-15-9 Reps for Time
Deadlifts (315/225 lb)
Bar Over Burpees
Box Jumps (30/24 lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
accomplish 21 Deadlifts,
21 Bar Over Burpees, 21
Box Jumps before moving
on to 15 Deadlifts, 15 Bar
Over Burpees and 15 Box
Jumps and so on. Score is
the time on the clock when
the last round of box jumps
is completed.
wodwell.com/wod/daniel-libretti
“DANIEL SUHR”
2 Rounds for Time 21
Burpee Ring Dips
1971 BENCHMARK
WODS
May 14, 2020
“DEANO MEAD”
For Time 42 Front Squats
(60/40 kg)
2,100 meter Row
42 Pull-Ups
With a running clock, as
fast as possible perform
the prescribed workout in
the order written. Score is
the time on the clock when
the pull-ups are completed.
wodwell.com/wod/deano-mead
“DENIS
GERMAIN”
For Time 20 Power
Snatches (135/95 lb)
20 Double-Unders
200 meter Run
15 Power Snatches (135/95
lb)
40 Double-Unders
200 meter Run
10 Power Snatches (135/95
lb)
60 Double-Unders
200 meter Run
5 Power Snatches (135/95
lb)
80 Double-Unders
200 meter Run
wodwell.com/wod/denis-germain
page 304 of 430
AMRAP from 24:00-29:00:
Row (calories)
Rest 1 minute between
each AMRAP station
Complete as many reps as
possible at each 5-minute
station, with a 1-minute
rest between each.
wodwell.com/wod/dallas-5
“DANA
HANNON”
For Time 26 Power Cleans
(95/65 lb)
100 Double-Unders
(Break or Trip: 5 Burpees)
100 Kettlebell Swings
(16/12 kg)
(Break: 1 Wall Climb)
26 Power Snatch (95/65 lb)
Penalty for breaking or
tripping on the double-
unders is 5 Burpees.
Penalty for breaking on the
kettlebell swings is 1 Wall
Climb.
wodwell.com/wod/dana-hannon
“DANIEL
HARLIN”
4 Rounds for Time 3 Squat
Cleans (185/135 lb)
16 Overhead Squats
(115/75 lb, from the
ground)
wodwell.com/wod/daniel-suhr
“DAVID
(WATSON)”
5 Rounds for Time 5 Clean-
and-Jerks (60/40 kg)
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
wodwell.com/wod/david-watson
“DAVID F”
For Time 1,000 meter
Burden Run (25 kg
sandbag)
100 Push-Ups
100 Sit-Ups
100 Air Squats
100 Double-Unders
100 ft Rope Climbs
(accumulate over multiple
ascents)
1,000 meter Burden Run
(25kg sandbag)
For the rope climb,
accumulate 100 ft total
before moving on to the
final run. If you are
climbing a 15 ft rope, 7
ascents are required
1971 BENCHMARK
WODS
May 14, 2020
“DENNIS
DEVLIN”
3 Rounds for Time 9
Shoulder-to-Overheads
(155/105 lb)
19 Handstand Push-Ups
29 Burpees
39 Double-Unders
wodwell.com/wod/dennis-devlin
“DENNIS
MULLIGAN”
15-12-9 Reps for Time
Bench Presses (BW)
Ring Dips
Dumbbell Thrusters (35/25
lb)
Wall Ball Shots (20/14 lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
accomplish 15 Bench
Press, 15 Ring Dips, 15
Dumbberll Thrusters, 15
Wall Ball Shots before
moving on to 12
repetitions of each
movement and so on.
Score is the time on the
clock when the last round
of wall ball shots is
completed.
wodwell.com/wod/dennis-
mulligan
page 305 of 430
6 Front Squats (185/135 lb) (round up from 6.66).
12 Deadlifts (185/135 lb)
24 Double-Unders wodwell.com/wod/david-f
wodwell.com/wod/daniel-harlin
“DAVID
HALDERMAN”
“DANIEL
5 Rounds for Time 20 Wall
O’CALLAGHAN” Ball Shots (20/14 lb)
For Time Buy-In: 10 Power Cleans (135/95
100 Double-Unders lb)
20 Cleans (135/95 lb) wodwell.com/wod/david-
20 Shoulder-to-Overheads halderman
(135/95 lb)
20 Clean-and-Jerks (135/95
lb) “DAVID WEISS”
AMRAP in 10 minutes 5
Cash-Out: Front Squats (225/155 lb)
100 Double-Unders 9 Deadlifts (225/155 lb)
5 Squat Cleans (225/155
wodwell.com/wod/daniel- lb)
ocallaghan 9 Back Squats (225/155 lb)
wodwell.com/wod/david-weiss
“DANNY DIETZ”
For Time 1 mile Run
26 Power Cleans (185/135 “DEAN”
lb) 21-15-9 Reps for Time Pull-
80 Push-Ups Ups
1 minute Rest Pistols
600 meter Run Kettlebell Swings (32/34
28 Front Squats (185/135 kg)
lb)
50 Pull-Ups wodwell.com/wod/dean
wodwell.com/wod/c4-danny-dietz
“DEMPSEY”
3 Rounds for Time 50 Wall
1971 BENCHMARK
WODS
May 14, 2020
“DERMYER”
AMRAP (with a Partner) in
37 minutes Partner A:
400 meter Run
Partner B:
10 Box Jump-Overs (24/20
in)
15 Ball Slams (30/20 lb)
20 Sit-Ups
Both partners work at the
same time. Partner A runs
400 meters while Partner B
does the box jump-overs,
ball slams, and sit-ups.
When Partner A returns
from the run, Partner B
starts the run while Partner
A continues where Partner
B left off on the box-jump
overs/slam balls/sit-ups.
Continue in this manner
until time is up. Score is
the number of rounds and
repetitions of box
jumps/ball slams/sit-ups.
wodwell.com/wod/dermyer
“DEVIL OF
RAMADI”
AMRAP in 20 minutes 10
Ground-to-Overheads
(160/100 lb)
38 Wall Ball Shots (20/14
lb, 10/9 ft target)
160 Double-Unders
page 306 of 430
“DAVID Ball Shots (20/14 lb)
50 Med Ball Push-Ups
DERUBBIO”
(20/14 lb)
21-15-9 Reps for Time 50 Ball Slams (20/14 lb)
Deadlifts (245/165 lb)
Box Jumps (24/20 in) wodwell.com/wod/dempsey
Pull-Ups
wodwell.com/wod/david-derubbio “DENNIS
CROSS”
5 Rounds for Time 7 Clean-
“DAVID
and-Jerks (135/95 lb)
FONTANA”
5 Chest-to-Bar Pull-Ups
For Time 100 Double- 7 Box Jumps (24/20 in)
Unders
50 Squat Clean Thrusters With a running clock, as
(65/45 lb) fast as possible perform
25 Box Jumps (30/24 in) the prescribed work in the
order written for 5 rounds.
wodwell.com/wod/david-fontana Score is the time on the
clock when the last round
of Box Jumps is completed.
“DAVID
MARKLAND” wodwell.com/wod/dennis-cross
5 Rounds for Time 5 Clean-
and-Jerks (60/40 kg)
“DENNIS
20 Pull-Ups
30 Push-Ups MOJICA”
40 Sit-Ups 3 Rounds for Time 1 Bear
50 Air Squats Complex (185/135 lb)
7 Bar Facing Burpees
wodwell.com/wod/david-
markland
One “Bear Complex”
consists of: 1 Power Clean,
1 Front Squat, 1 Push
“DAVO” Press, 1 Back Squat, 1
For Time 400 meter Run Push Press
21 Thrusters (40/20 kg)
400 meter Run wodwell.com/wod/dennis-mojica
1971 BENCHMARK
WODS
May 14, 2020
200 meter Weighted Run
(45/25 lb)
wodwell.com/wod/the-devil-of-
ramadi
“DICKO”
3 Rounds for Time 29
Push-Ups
6 Hang Power Cleans
(50/35 kg)
29 AbMat Sit-Ups
6 Push Presses (50/35 kg)
29 Pull-Ups
6 Overhead Squats (50/35
kg)
29 Kettlebell Swings (24/16
kg)
Push-ups are to CrossFit
standard, meaning they
start in the top position,
with both elbows fully
locked out, then down such
that the chest and thighs
touch the floor, then back
up to fully locked out
position.
wodwell.com/wod/dicko
“DOBOGAI”
7 Rounds For Time 8
Muscle-Ups
22 Yard Farmer Carry
(50/40 lb dumbells)
wodwell.com/wod/dobogai
page 307 of 430
21 Pull-Ups
400 meter Run
15 Sumo Deadlift High-
Pulls (40/20 kg)
400 meter Run
15 Ring Dips
400 meter Run
9 Handstand Push-Ups
400 meter Run
9 Overhead Squats (40/20
kg)
wodwell.com/wod/davo
“DEL”
For Time 25 Burpees
400 meter Run (20/14 lb
medicine ball)
25 Weighted Pull-Ups
(20/15 lb dumbbell)
400 meter Run (20/14 lb
medicine ball)
25 Handstand Push-Ups
400 meter Run (20/14 lb
medicine ball)
25 Chest-to-Bar Pull-Ups
400 meter Run (20/14 lb
medicine ball)
25 Burpees
wodwell.com/wod/del
“DENNIS
CAREY”
20 reps of the following
complex Strict Press / Push
Press / Push Jerk
“DENNIS
SCAUSO”
For Time 25 Pull-Ups
10 Deadlifts (225/155 lb)
50 Push-Ups
10 Deadlifts (225/155 lb)
75 Sit-Ups
10 Deadlifts (225/155 lb)
100 Air Squats
10 Deadlifts (225/155 lb)
125 Flutter Kicks (4 counts)
wodwell.com/wod/dennis-scauso
“DEVIL OF
RAMADI”
For Time Buy-In:
100 ft Dumbbell Farmer's
Carry (55/35 lb)
10 Alternating Dumbbell
Squat Snatches (55/35 lb)
10 Deficit Dumbbell Push-
Ups
10 calorie Row
10 second L-Sit Hold (On
Dumbbells)
10 Toes-to-Bars
Then, 160 Double-Unders
Then, 4 Rounds of:
38 Wall Ball Shots (20/14
lbs)
2 Rope Climbs
5 Deadlifts (275/185 lbs)
Cash-Out:
1971 BENCHMARK
WODS
May 14, 2020

Use 80% of 1-Rep-Max 1915 meter Run

“DONALD Strict Press
REGAN” wodwell.com/wod/devil-of-ramadi

5 Rounds for Time 5 Push Rest 30 seconds between

Jerks (185/135 lb)
10 Burpees
wodwell.com/wod/donald-regan
“DORK
(FLORIAN)”
AMRAP in 20 minutes 33
calorie Row
15 Deadlifts (225/155 lb)
4 Rope Climbs
wodwell.com/wod/dork-florian
“DOUGIE &
LEON”
For Time (with a Partner)
400 meter Run with
Deadball (20/15 kg)
Then 5 rounds of:
40 Ball Slams (20/15 kg)
2 Tuck Jumps
40 Pull-Ups
40 Power Cleans (40/60 kg)
40 Push-Ups
40 Shoulder-to-Overhead
(40/60 kg)
100 meter Run
Then:
400 meter Run with
Deadball (20/15 kg)
reps
Perform one cycle of strict
press, push press, and
push jerk without dropping
the bar to complete one
repetition. Rest for 30
seconds between
repetitions.
wodwell.com/wod/dennis-carey
“DENNIS
MCHUGH”
AMRAP in 15 minutes 3
Front Squats (135/95 lb)
3 Toes-to-Bars
6 Front Squats (135/95 lb)
6 Toes-to-Bars
9 Front Squats (135/95 lb)
9 Toes-to-Bars
etc...
Continue adding 3
additional reps for each
movement after each
round until time is up.
Score is total number of
repetitions completed.
wodwell.com/wod/dennis-
mchugh
“DG”
AMRAP in 10 minutes 8
Toes-to-Bars
8 Dumbbell Thrusters
(35/25 lb)
12 Dumbbell Walking
Lunges (35/25 lb)
wodwell.com/wod/dg
“DIXON”
7 Rounds for Time 7
Deadlifts (135/95 lb)
19 Push-Ups
7 Power Cleans (135/95 lb)
19 Pull-Ups
Wear a Weight Vest (20/14
lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 7 rounds.
Wear a weight vest
throughout the workout.
Score is the time on the
clock when the last round
of pull-ups is completed.
wodwell.com/wod/dixon

page 308 of 430

1971 BENCHMARK
WODS
May 14, 2020

Time cap: 60 minutes “DONALD

“DENNIS
BURNS”
With a running clock, break O’BERG”
up the work between For Time 20 Back Squats
EMOM in 14 minutes Odd
partners as needed. One (135/95 lb)
Minutes:
partner works while the 400 meter Run
15 Kettlebell Swings (24/16
other rests, except on the 20 Deadlifts (135/95 lb)
kg)
run (partners run together; 400 meter Run
one partner carries the d- 20 Cleans (135/95 lb)
Even Minutes:
ball at a time). 400 meter Run
10 Deadlifts (275/205 lb)
30 Thrusters (135/95 lb)
wodwell.com/wod/dougie-leon 400 meter Run
wodwell.com/wod/dennis-oberg

With a running clock, as

“DOWELL-876” “DESFORGES” fast as possible perform
the prescribed work in the
For Time Buy-In: 333 meter 5 Rounds For Time 12 order written. Score is the
Row Deadlifts (225/155 lb) time on the clock when the
20 Pull-Ups last round of run is
Then, 5 Rounds of: 12 Clean-and-Jerks (135/95 completed.
2 Toes-to-Bars lb)
4 Air Squats 20 Knees-to-Elbows wodwell.com/wod/donald-burns
19 Burpee Pull-Ups
28 Abmat Sit-Ups wodwell.com/wod/desforges
11 Box Jump Overs (24/20
“DORK”
in)
19 Kettlebell Swings (32/24 6 Rounds for Time 60
“DEVIL OF
kg) Double-Unders
RAMADI V2” 30 Kettlebell Swings (1.5/1
90 meter Sprint
4 Rounds (with a Partner) pood)
Wear a Weight Vest (20/14 for Time 8 Man Makers 15 Burpees
lb) (2x50/35 lb) / Plank Hold
20 Deadlifts (275/205 lb) / Scaling Reduce the reps
wodwell.com/wod/dowell-876 Wall Sit and/or number of rounds in
24 One-Arm Dumbbell order to keep the volume
Thrusters (50/30 lb) / manageable. Aim to
“DUNN” Scissor Kicks complete the workout in
less than 25 minutes.
AMRAP in 19 minutes 3
Cash out: Intermediate Option
Muscle-Ups
500 Double-Unders / Row 4 rounds for time of: 60
Shuttle Sprint (5, 10, 15
double-unders 30 kettlebell
yards)

page 309 of 430

1971 BENCHMARK
WODS
May 14, 2020
6 Burpee Box Jump Overs
(20 in)
For the shuttle sprints,
each round run 5 yards out
and back, then 10 yards
out and back, then 15
yards out and back. For the
burpees box jump overs,
jump over the box without
touching it. Scaling If you
cannot do a muscle-up yet,
use a variation of the
transition drill shown in the
video. If you are unable to
perform 3 consecutive
muscle-ups consistently,
consider reducing the reps.
Select a box height that
will allow you to jump over
the box without touching
it. If unable to jump over
the box without touching
it, modify to jumping on
and then stepping off the
other side. Beginner
Complete as many rounds
as possible in 19 minutes
of: 5 low-ring transitions 1
shuttle sprint, 5 yards, 10
yards, 15 yards 6 burpee
box jump on-and-overs
Men use a 20-in. box
Women use a 16-in box
During your warm-up,
experiment with the
muscle-up transition. Move
the feet closer to the rings
to decrease the difficulty.
Find a position that allows
page 310 of 430
With a running clock
Partner A starts the man
makers while Partner B
holds plank. Partner A may
not start a rep until partner
B is working. Partition the
work as needed, but both
partners must work at the
same time. Partners may
switch positions at will.
Once the man makers are
complete, either partner
may start the deadlifts,
and so on. There is no
minimum work
requirement (eg: meters or
calories) on the final row,
but the rowing partner
must be rowing in order for
any of the other partner's
Double-Unders to count.
One man maker consists of
a dumbbell push-up, two
renegade rows (one per
arm), and a squat clean
thruster. Score is the time
on the clock when the
cash-out is completed.
wodwell.com/wod/devil-ramadi-
v2
“DIEGO”
8 Rounds for Time 7 Power
Cleans (155/105 lb)
22 Double-Unders
18 Burpees
Then,
swings 15 burpees Men:
1.5-pood kettlebell
Women: 1-pood kettlebell
Beginner Option
4 rounds for time of:
60 single-unders
20 kettlebell swings
10 burpees Men: 16-kg
kettelbell Women: 12-kg
kettlebell
wodwell.com/wod/dork
“DOUBLE DT”
10 Rounds For Time 12
Deadlifts (155/105 lb)
9 Hang Power Cleans
(155/105 lb)
6 Push Jerks (155/105 lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 10
rounds. Score is the time
on the clock when the last
round of Push Jerks is
completed.
wodwell.com/wod/double-dt
“DOUGLAS
OELSCHLAGER”
For Time 100 Push Presses
(95/55 lb)
Rest 5 minutes
1971 BENCHMARK
WODS
May 14, 2020
you to complete 5
unbroken reps with
excellent technique, but
with some challenge to the
upper body. If unable to
jump on and over the box,
reduce the height further
or consider jumping over a
low object like a parallette.
Intermediate Complete
as many rounds as
possible in 19 minutes of: 1
muscle-up 1 shuttle sprint,
5 yards, 10 yards, 15 yards
6 burpee box jump-overs
Men use a 20-in. box
Women use a 16-in. box
On the burpees, jump over
the box without touching
it. During your warm-up,
practice the muscle-up,
specifically the transition.
If you can successfully
complete a muscle-up in
your warm-up, make at
least 1 attempt each
round. If you fail 2
consecutive attempts,
switch to the beginner
option.
wodwell.com/wod/dunn
“EDC
REMEMBRANCE
DAY”
AMRAP (with a Partner) in
18 minutes 11 Hang Power
page 311 of 430
2,056 meter Weighted Run
(20/14 lb)
With a running clock, start
by completing 8 rounds of
the Power Cleans, Double-
Unders, and Burpees. Move
straight to the final 2,056
meter run without resting.
Wear a Weight Vest (20 lb
for men, 14 lb for women)
for the entire run. Score is
the time on the clock when
the run is finished.
wodwell.com/wod/diego
“DOM”
For Time 50 calorie Row
Then, 10-9-8-7-6-5-4-3-2-1
Reps of:
Squat Cleans (100/75 lb)
Handstand Push-Ups
Then, 50 Calorie Row
wodwell.com/wod/dom
“DONNY”
21-15-9-9-15-21 Reps, For
Time Deadlifts (225/155 lb)
Burpees
With a running clock, as
fast as possible perform 21
Deadlifts & 21 Burpees, 15
Deadlifts & 15 Burpees, 9
75 Back Squats (135/95 lb)
Rest 5 minutes
50 Deadlifts (185/135 lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
last repetition of deadlifts
is completed.
wodwell.com/wod/douglas-
oelschlager
“DT”
5 Rounds For Time 12
Deadlifts (155/105 lb)
9 Hang Power Cleans
(155/105 lb)
6 Push Jerks (155/105 lb)
Complete 5 rounds of the
work in the order written.
Score is the time it takes
you to complete 5 rounds.
Good Times for "DT" -
Beginner: 15-19 minutes -
Intermediate: 10-14
minutes - Advanced: 6-9
minutes - Elite: <5 minutes
Movement Standards
Hang Power Clean: This
variation of The Clean
starts with the barbell in
the "hang" position
(anywhere above the
knee). The landing position
1971 BENCHMARK
WODS
May 14, 2020
Snatches (35/25 kg)
11 Burpees
11 Thrusters (35/25 kg)
11 Pull-Ups
From 11:00-13:00: 2
minute Rest, in silence
Break up the work between
partners as needed. On the
11th minute, stop, rest and
show your respect for the
fallen with a 2-minute
silence. Resume the
workout at 13:00.
wodwell.com/wod/edc-
remembrance-day
“EDWARD
GERAGHTY”
For Time 800 meter Run
50 Hang Cleans (75/45 lb)
800 meter Run
50 Power Snatches (75/45
lb)
800 meter Run
50 Shoulder-to-Overheads
(75/45 lb)
800 meter Run
wodwell.com/wod/edward-
geraghty
“ELMSY”
For Time 400 meter Run*
Then, 10 Rounds of:
page 312 of 430
Deadlifts & 9 Burpees, 9
Deadlifts & 9 Burpees, 15
Deadlifts & 15 Burpees, 21
Deadlifts & 21 Burpees.
Score is the time on the
clock when the final
Burpee is completed. Tips
and Strategy The athlete
should establish a rep
scheme that's manageable
for their current fitness
level—and fight hard to
stick with it. Rest breaks
should be brief. Move
smoothly and steadily.
Here's a rep scheme to try:
21 Deadlifts: 12-9 21
Burpees: Unbroken/Steady
pace 15 Deadlifts: 10-5 15
Burpees: Unbroken/Steady
pace 9 Deadlifts: 9
(Unbroken) 9 Burpees:
Unbroken/Steady pace 9
Deadlifts: 5-4 9 Burpees:
Unbroken/Steady pace 15
Deadlifts: 5-5-5 15
Burpees: Unbroken/Steady
pace 21 Deadlifts: 7-7-7 21
Burpees: Unbroken/Steady
pace In the example
above, the athlete does
bigger sets at the
beginning, and smaller
sets towards the end. The
goal, regardless of the
partitioning, is to keep rest
to a minimum. Intended
Stimulus "Donny" should
feel both mentally
(ascending ladders are a
is a quarter or a half squat
rather than a full-depth,
below-parallel squat (like in
a Squat Clean). Like any
version of The Clean, you
must reach full hip/knee
extension at the top before
you lower the bar back
down to the starting
position—which in this
case is the "hang" position.
Push Jerk: In this variation
of The Jerk, you'll receive
the bar in a partial squat.
Like any version of The
Jerk, you must reach full
hip/knee extension at the
top before you lower the
bar back down to the
starting position—which in
this case is the "front rack"
position. Tips and
Strategy To avoid any
unnecessary reps, move
from the 12th rep of the
deadlifts directly into the
1st rep of the hang power
cleans. Then move from
the 9th rep of the hang
power cleans directly into
an unbroken set of the
push-jerks. Be strategic
about when you put the
barbell down in "DT." The
place to rest during this
WOD is in the middle of
your sets of deadlifts and
hang power cleans, and at
the end of your sets of
push jerks. Intended
1971 BENCHMARK
WODS
May 14, 2020
10 Push-Ups
10 Kettlebell Swings (24/16
kg)
10 Box Jumps (24/20 in)
Then,
400 meter Run*
*Wear a Weight Vest on
the Run (20/14 lb)
wodwell.com/wod/elmsy
“ERIC OLSEN”
7 Rounds for Time 5 Hang
Cleans (155/105 lb)
5 Front Squats (155/105 lb)
5 Box Jumps (30/24 in)
50 Double-Unders
wodwell.com/wod/eric-olsen
“EVANS”
For Time 100 Push-Ups
100 Kettlebell Swings
(24/16 kg)
100 Toes-to-Bars
100 ft Rope Climbs
(accumulate over multiple
ascents)
For the rope climb,
accumulate 100 ft total. If
you are climbing a 15 ft
rope, 17 ascents are
required (round up from
16.66).
page 313 of 430
mental hurdle) and
physically (90 Burpees and
90 Deadlifts!) exhausting.
The load for the Deadlifts
should feel moderate—not
too heavy, not too light.
The pace should be strong,
and rest should be
minimal. A great goal for
this workout is sub 20
minutes. Scaling Options
Scale the load and/or the
volume of "Donny" to
prioritize a strong pace and
minimal rest. If the athlete
has to break the deadlifts
up into more than 4 sets,
they should reduce the
weight. If the athlete thinks
that the WOD will take
longer than 30 minutes,
they should scale the
volume (fewer repetitions).
Beginner 12-9-6-6-9-12
Reps, For Time Deadlifts
(135/95 lb) Burpees
wodwell.com/wod/donny
“DORK
(TOGETHER)”
For Time 33 Back Squats
(225/155 lb)
15 Burpees
33 Deadlifts (225/155 lb)
15 Burpees
33 Kettlebell Swings (70/53
lb)
Stimulus This WOD
should feel very
uncomfortable. The sets
should be mostly
unbroken, which will make
your hands/grip suffer--in a
good way. The load should
feel easy on the deadlifts,
moderate on the hang
power cleans, and tough
on the push jerks. The load
should be such that you
can get through the first
couple rounds unbroken.
This isn't designed to be a
heavy day, so scale
accordingly. Scaling
Options The volume in
this workout isn't
supremely high (there are
only 135 total repetitions)
so the place to scale "DT"
is (1) the load, and/or (2)
the movement(s). Keep the
same number of rounds
and reps, but lessen the
load of the barbell or lower
the skill level of the
movement(s) so you can
perform these movements
with virtuosity. Beginner
A 12 Deadlifts (75/55 lb)
9 Hang Power Cleans
(75/55 lb) 6 Push Jerks
(75/55 lb) Beginner B 12
Deadlifts (45/35 lb) 9
Muscle Cleans (45/35 lb)
6 Strict Shoulder
Presses (45/35 lb)
1971 BENCHMARK
WODS
May 14, 2020
wodwell.com/wod/evans
“FAUSTINO
APOSTOL JR.”
2 Rounds for Time 5 Squat
Cleans (155/115 lb)
25 Double-Unders
5 Shoulder-to-Overheads
(155/115 lb)
25 Double-Unders
5 Thrusters (155/115 lb)
25 Double-Unders
Each thruster should be
done from the ground.
wodwell.com/wod/faustino-
apostol-jr
“FOO”
AMRAP in 20 minutes 7
Chest-to-Bar Pull-Ups
77 Double-Unders
2 Squat Clean Thrusters
(170/125 lb)
28 Sit-Ups
Buy-In:
13 Bench Presses (170/125
lb)
Start the workout by
completing 13 Bench
Presses, not for time. Then
immediately start the 20-
minute clock and the
AMRAP portion of the
workout. Each round is 114
page 314 of 430
15 Burpees
wodwell.com/wod/dork-together
“DOUGLAS
MILLER”
5 Rounds for Time 1 Power
Clean (135/95 lb)
2 Thrusters (135/95 lb)
3 Power Snatches (135/95
lb)
4 Push Presses (135/95 lb)
5 Front Squats (135/95 lb)
6 Deadlifts (135/95 lb)
wodwell.com/wod/douglas-miller
“DRAGON”
For Time 5k Run
4 minutes to find 4 rep
max Deadlift
5k Run
4 minutes to find 4 rep
max Push Jerk
wodwell.com/wod/dragon
“DURRELL
PEARSALL”
18-12-6 Reps for Time
Deadlifts (315/225 lb)
Box Jumps (30/24 in)
wodwell.com/wod/durrell-pearsall
wodwell.com/wod/dt
“DVB”
For Time 1 mile Run with
medicine ball (20/14 lb)
Then 8 Rounds of:
10 Wall Ball Shots (20/14
lb)
1 Rope Climb (15 ft)
Then, 800 meter Run with
medicine ball (20/14 lb)
Then 4 Rounds of:
10 Wall Ball Shots (20/14
lb)
1 Rope Climb (15 ft)
Then, 400 meter Run with
medicine ball (20/14 lb)
Then 2 Rounds of:
10 Wall Ball Shots (20/14
lb)
1 Rope Climb (15 ft)
wodwell.com/wod/dvb
“EDWARD DAY”
For Time 150 Double-
Unders
100 Sit-Ups
50 Thrusters (95/65 lb)
25 Burpees
wodwell.com/wod/edward-day
1971 BENCHMARK
WODS
May 14, 2020

repetitions. Score is the

total number of rounds and
repetitions completed
(excluding the bench
press) before the 20-
minute clock stops.
wodwell.com/wod/foo
“EDWARD
D’ATRI”
12-9-6 Reps For Time
Deadlifts (275/185 lb)
Bench Presses (185/105 lb)
Chest-to-Bar Pull-Ups
wodwell.com/wod/edward-datri
“EDWARD
WHITE”
EMOM in 23 minutes 3
Deadlifts (230/160 lb)
5 Strict Pull-Ups
wodwell.com/wod/edward-white

“FRANK “ERIC ALLEN”

BONOMO” “EDWARD 5 Rounds for Time 5 Front
For Time 30 Hang Squat RALL” Squats (135/95 lb)
Cleans (155/105 lb) 3 Rounds for Time 5 Power 10 Burpees
30 Pull-Ups Cleans (80% of 1 RM) 20 Double-Unders
10 Ring Pull-Ups
wodwell.com/wod/frank-bonomo With a running clock, as
wodwell.com/wod/edward-rall fast as possible perform
the prescribed work in the
“FRED order written for 5 rounds.
SCHEFFOLD” “EMILY” Start the front squat from
the ground (no rack).
For Time 5 Squat Cleans 10 Rounds for Time 30
Score is the time on the
(135/95 lb) Double-Unders
clock when the last round
50 Double-Unders 15 Pull-Ups
of Double-Unders is
4 Squat Cleans (165/105 30 Air Squats
completed.
lb) 100 meter Sprint
40 Double-Unders 2 minute Rest
wodwell.com/wod/eric-allen
3 Squat Cleans (185/125
lb) wodwell.com/wod/emily
30 Double-Unders “EUGENE
2 Squat Cleans (205/135
lb) “ERIN” WHELAN”
20 Double-Unders 5 Rounds For Time 15 2 Rounds for Time 30
1 Squat Clean (225/155 lb) Dumbbell Split Cleans Cleans (135/95 lb)
10 Double-Unders (40/30 lb) 30 Wall Ball Shots (20/14
21 Pull-Ups lb)
wodwell.com/wod/fred-scheffold 30 Shoulder-to-Overheads
Scaling Reduce the weight (135/95 lb)
and reps on the split clean. 30 Burpees

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1971 BENCHMARK
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“GALLANT”
For Time 1 mile Medicine
Ball Run (20/14 lb)
60 Burpee Pull-Ups
800 meter Medicine Ball
Run (20/14 lb)
30 Burpee Pull-Ups
400 meter Medicine Ball
Run (20/14 lb)
15 Burpee Pull-Ups
wodwell.com/wod/gallant
“GARY GEIDEL”
AMRAP in 10 minutes 5
Deadlifts (315/225 lb)
10 Bar Over Burpees
15 Box Jumps (24/20 in)
wodwell.com/wod/gary-geidel
“GAZA”
5 Rounds for Time 35
Kettlebell Swings (1.5/1
pood)
30 Push-Ups
25 Pull-Ups
20 Box Jumps (30/24 in)
1 mile Run
wodwell.com/wod/gaza
“GEORGE
DIPASQUALE”
2 Rounds for Time 2000
page 316 of 430
Modify the pull-up so that
each round can be
completed in 3 or 4 sets.
Compared to other Hero
WODs, this workout is
quick and should not be
drawn out into a long slog.
Intermediate Option 5
rounds for time of:
12 dumbbell split cleans
15 pull-ups
Men: 35-lb. dumbbells
Women: 20-lb. dumbbells
Beginner Option
4 rounds for time of:
10 dumbbell split cleans
12 ring rows
Men: 20-lb. dumbbells
Women: 15-lb. dumbbells
wodwell.com/wod/erin
“FALKEL”
AMRAP in 25 minutes 8
Handstand Push-Ups
8 Box Jumps (30/24 in)
1 Rope Climb (15 ft)
wodwell.com/wod/falkel
“FEEKS”
2-4-6-8-10-12-14-16 Reps
For Time 100 meter Shuttle
Sprint
Dumbbell Clusters
(2x65/45 lb)
Start with 2 shuttle sprints
wodwell.com/wod/eugene-
whelan
“FASS FIT”
3 Rounds for Time (with a
Partner) 10 Deadlifts
(315/205 lb)
20 Pull-Ups
30 Kettlebell Snatches
(53/35 lb)
wodwell.com/wod/fass-fit
“FLIP”
2 Rounds for Time 1 mile
Run
50 Wall Ball Shots (20/14
lb)
50 Butterfly Sit-Ups
50 Box Jumps (24/20 in)
50 Sumo Deadlift High-
Pulls (95/65 lb)
With a running clock, as
fast as possible perform 2
rounds of the prescribed
work in the order written.
Perform "Butterfly Sit-Ups"
where the bottoms of your
feet touch and your knees
go out wide. Score is the
time on the clock when the
50th Sumo Deadlift High
Pull of the 2nd round is
complete.
wodwell.com/wod/flip
1971 BENCHMARK
WODS
May 14, 2020

meter Row and 2 dumbbell "clusters"

20 Deadlifts (225/155 lb) (squat clean into a “FRANCIS
thruster), then do 4 of ESPOSITO”
wodwell.com/wod/george- each, then 6, etc. until the 21-15-9 Reps for Time
dipasquale round of 16 is completed. Thrusters (135/95 lb)
Burpees
wodwell.com/wod/feeks
Pull-Ups
“GERARD
BAPTISTE” wodwell.com/wod/francis-
6 Rounds for Time 9 “FORREST” esposito

Overhead Squats (95/65 3 Rounds For Time 20 L-

lb) Pull-Ups
9 Thrusters (95/65 lb) 30 Toes-to-Bars “FRANK
500 meter Row 40 Burpees PALOMBO”
800 meter Run For Time 50 Back Squats
With a running clock, as (135/95 lb)
fast as possible perform wodwell.com/wod/forrest
40 Burpees
the prescribed work in the 30 Overhead Squats
order written for 6 rounds. (135/95 lb)
Score is the time on the “FRANK
20 Burpees
clock when the last round CALLAHAN” 10 Front Squats (135/95 lb)
of 500 meter Row is
3 Rounds for Time 10
completed. wodwell.com/wod/frank-palombo
Bench Presses (60% BW)
10 Tricep Dips
wodwell.com/wod/gerard-
baptiste
wodwell.com/wod/frank-callahan “FREIWALD”
For Time 1 mile Run
“GERARD 100 Chest-to-Bar Pull-Ups
“FREDERICK ILL 200 Burpees
NEVINS”
JR.” 300 2-count Flutter Kicks
AMRAP in 15 minutes 6 1 mile Run
For Time 30 Snatches (70%
Deadlifts (255/165 lb)
BW)
9 Hand Release Push-Ups Every 6 minutes perform:
12 Box Jumps (24/20 in) 9 Toes-to-Bars or 11 Sit-
3 Bar Facing Burpees at
the top of each minute Ups
wodwell.com/wod/gerard-nevins

Start with the snatches. Athlete may partition the

Then at the top of each pull-ups, burpees and
minute starting at 1:00, flutter kicks as needed, in

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1971 BENCHMARK
WODS
May 14, 2020
“GLEN”
For Time 30 Clean-and-
Jerks (135/95 lb)
1 mile Run
10 Rope Climbs (15 ft)
1 mile Run
100 Burpees
wodwell.com/wod/glen
“GOOD FRIDAY
BATTLE”
AMRAP in 20 minutes 2
Rope Climbs (15 ft)
4 Deficit Strict Handstand
Push-Ups (3.5/2 in)
10 Pistols (each leg)
Wear a Weight Vest (10/6
kg)
On a 20-minute clock,
complete as many rounds
and repetitions as possible
(AMRAP) of the prescribed
work in the order written.
Wear a Weight Vest
throughout the workout.
Score is the total number
of rounds and repetitions
completed before the 20-
minute clock stops.
Scaling At Home
Version AMRAP in 20
minutes 2 Burpees 4
Hand Release Push-Ups
10 Lunges (each leg) 4
Burpees 4 Hand Release
page 318 of 430
perform 3 bar facing
burpees. Continue until 30
snatches are completed in
total.
wodwell.com/wod/frederick-ill-jr
“GARRETT”
3 Rounds For Time 75 Air
Squats
25 Ring Handstand Push-
Ups
25 L-Pull-Ups
wodwell.com/wod/garrett
“GATOR”
8 Rounds For Time 5 Front
Squats (185 lb)
26 Ring Push-Ups
wodwell.com/wod/gator
“GEOFFREY
GUJA”
9-15-21 Reps for Time
Deadlifts (245/165 lb)
Burpee Box Jumps (24/20
in)
Inchworms
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
accomplish 9 Deadlifts, 8
any order or mix of sets.
After each 6 minutes
athlete must complete the
toes-to-bar (or sit-ups,
during either run), then
resume where they left off.
End with the second mile
run. Scaling: Option 2:
For Time: 1 mile run 100
pull-ups 200 burpees 300
2-count flutter kicks 1 mile
run Every 6 minutes
perform 9 toes-to-bar (or
11 sit-ups) Option 3: For
Time: 1 mile run/walk 50
Pull-ups 100 Burpees 200
2-count flutter kicks 1 mile
run/walk Every 6 minutes
perform 9 hanging knees-
to-chest (or 11 sit-ups)
Option 4: For Time: 1 mile
run/walk 50 ring rows 50
burpees 150 flutter kicks 1
mile run/walk Every 6
minutes perform 9 hanging
knees-raises (or 11 sit-ups)
wodwell.com/wod/freiwald
“GARY BOX”
For Time 10 Back Squats
(275/185 lb)
10 Burpee Box Jumps
(24/20 in)
10 Front Squats (225/155
lb)
10 Burpee Box Jumps
(24/20 in)
10 Cleans (185/135 lb)
1971 BENCHMARK
WODS
May 14, 2020
Push-Ups 10 Lunges
(each leg) Continue
with this pattern,
adding 2 reps to the
Burpees each round.
wodwell.com/wod/good-friday-
battle
“GORDON
EMIN”
5 Rounds for Time 15
Deadlifts (155/135 lb)
200 meter Run
1 Rope Climb (15 ft)
20 Dumbbell Snatches
(50/40 lb) (alternating)
15 Pull-Ups
wodwell.com/wod/gordon-emin
“GREG BUCK”
For Time 201 Single Jump
Ropes
100 AbMat Sit-Ups
50 Pull-Ups
25 Thrusters (95/65 lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. If you have
access to a heavy rope use
it. Score is the time on the
clock when the last
repetition of Thrusters is
completed.
page 319 of 430
Burpee Box Jumps, and 9
Inchworms before moving
on to 15 reps of each
movement, etc. Score is
the time on the clock when
the last round of
Inchworms is completed.
wodwell.com/wod/geoffrey-guja
“GERALD
ATWOOD”
AMRAP in 10 minutes 1
Clean
2 Front Squats
1 Shoulder-to-Overhead
Workout weight is 70% of
your 1 Rep Max Front
Squat
wodwell.com/wod/gerald-atwood
“GERARD
BARBARA”
21-15-9-6-3 Reps For Time
Clean-and-Jerks (135/95 lb)
Knees-to-Elbows
wodwell.com/wod/gerard-barbara
“GERARD
SCHRANG”
3 Rounds for Time 5
Deadlifts (275/185 lb)
10 Burpees
10 Burpee Box Jumps
(24/20 in)
10 Snatches (135/95 lb)
10 Burpee Box Jumps
(24/20 in)
wodwell.com/wod/gary-box
“GAZ”
For Time 1,000 meter Run
Ground-to-Overheads
(accumulate 2,000 kg)
1,000 meter Run
Athlete may use any
weight for the ground-to-
overhead and perform as
many reps as necessary to
accumulate 2,000 kg for
the movement. To
determine how many reps
are required at a given
weight, divide 2,000 by the
weight of your bar (in
kilograms). For example, if
you are using 60 kg you
must perform 33.33 reps
(round up to 34). To
calculate in pounds, divide
4,400 by the weight of
your bar (in pounds).
wodwell.com/wod/gaz
“GEORGE CAIN”
7 Rounds for Time 5 Back
Squats (275/185 lb)
5 Burpees
1971 BENCHMARK
WODS
May 14, 2020

wodwell.com/wod/greg-buck 15 Box Jumps (24/20 in) wodwell.com/wod/george-cain

20 Double-Unders

“GREGORY wodwell.com/wod/gerard-schrang “GERALD

SIKORSKY” DUFFY”
5 Rounds for Time 41 Air 2 Rounds for Time 50 Sit-
“GLENN PERRY”
Squats Ups
41 Push-Ups 3 Rounds for Time 5 Power 40 Pull-Ups
41 Sit-Ups Cleans (225/155 lb) 30 Back Squats (135/95 lb)
41 Pull-Ups 20 Push-Ups 20 Handstand Push-Ups
15 Burpees 10 Front Squats (135/95 lb)
wodwell.com/wod/gregory-
sikorsky wodwell.com/wod/glenn-perry wodwell.com/wod/gerald-duffy

“GRIFF” “GOODELL” “GERARD

For Time 800 meter Run 5 Rounds for Time 400 DEWAN”
400 meter Run meter Run
For Time 21-15-9 reps of:
(backwards) 20 Wall Balls (20/14 lb)
Clean-and-Jerks (95/65 lb)
800 meter Run 14 Kettlebell Swings (53/35
Burpees
400 meter Run lb)
(backwards) 38 reps of "X"
Then, 15-10-5 reps of:
Clean-and-Jerks (135/95 lb)
wodwell.com/wod/griff Round 1: Push-Ups
Burpees
Round 2: Air Squats
Round 3: Pull-Ups
Finally, 9-6-3 reps of:
“HALL” Round 4: Alternating
Clean-and-Jerks (185/135
5 Rounds for Time 3 Cleans Lunges
lb)
(225/155 lb) Round 5: Burpees
Burpees
200 meter Sprint
20 Kettlebell Snatches For each of the 5 rounds,
With a running clock, as
(1.5/1 pood) (10 each arm) perform 38 repetitions of
fast as possible perform
2 minutes Rest the corresponding
the prescribed work in the
movement. For example, in
order written. Score is the
wodwell.com/wod/hall round one, after
time on the clock when the
completing the 14
last round of burpees is
kettlebell swings, complete
completed.
“HANSEN” 38 push-ups. The following
round start again at the
5 Rounds For Time 30 wodwell.com/wod/gerard-dewan
400m run, complete 20

page 320 of 430

1971 BENCHMARK
WODS
May 14, 2020

Kettlebell Swings (2/1.5 wall balls, 14 kettlebell

pood) swings, and 38 air squats. “GIFF”
30 Burpees Continue in this way for all 4 Rounds for Time 800
30 GHD Sit-Ups 5 rounds. meter Run
24 Power Snatches (75/55
wodwell.com/wod/hansen wodwell.com/wod/goodell lb)
4 Bar Muscle-Ups
4 Turkish Get-Ups (54/35
“HARVEY “GRANITE MILE” lb) (alternating)
HARRELL” 4 Rounds for Time 10 Tire
Flips wodwell.com/wod/giff
For Time 50 Thrusters
(45/35 lb) 100 meter Farmer's Carry
45 Air Squats (2x25 lb)
10 Push-Ups “GLENN
40 Pull-Ups
35 Box Jumps (24/20 in) 100 meter Farmer's Carry WILKINSON”
30 Toes-to-Bars (2x25 lb) 4 Rounds for Time 10 Tuck
25 Hand Release Push-Ups 10 Air Squats Jumps
20 Sit-Ups 100 meter Farmer's Carry 100 meter Sprint
15 Burpees (2x25 lb) 10 Power Cleans (135/95
10 Handstand Push-Ups 20 Sledge Tire Hits lb)
5 Overhead Squats (45/35 100 meter Farmer's Carry 100 meter Sprint
lb) (2x25 lb)
wodwell.com/wod/glenn-
wodwell.com/wod/harvey-harrell With a running clock, as wilkinson
fast as possible perform
the prescribed work in the
“HECTOR order written for 4 rounds. “GOODMAN”
Score is the time on the
TIRADO JR.” 3 Rounds for Time 1 km
clock when the last round Row
For Time 10-9-8-7-6-5-4-3- of 100-meter Farmer's 14 Clusters (135/95 lb)
2-1 reps of: Carry is completed. 20 Pull-Ups
Overhead Squats (135/95
lb) wodwell.com/wod/granite-mile Start with a a 1 km (1,000
1-2-3-4-5-6-7-8-9-10 reps
meter) Row, then perform
of:
the Clusters, then the Pull-
Chest-to-Bar Pull-Ups “GREGG ATLAS” Ups. Complete 3 rounds of
For Time 10,000 lb this as fast as possible. A
Perform 10 overhead
Cumulative Back Squats Cluster is a Squat Clean
squats and 1 chest-to-bar
directly into a Thruster.
pull-up during the first
20 Burpees each time you The barbell starts on the

page 321 of 430

1971 BENCHMARK
WODS
May 14, 2020
round, 9 overhead squats
and 2 chest-to-bar pull-ups
on the second round and
so on. Score is the time on
the clock when the last
repetition of chest-to-bar
pull-ups is completed.
wodwell.com/wod/hector-tirado-jr
“HENRY MILLER
JR.”
For Time 50 Overhead
Squats (95/65 lb)
5 Pull-Ups
Perform 5 pull-ups every
minute on the minute
beginning at the 1:00
mark.
wodwell.com/wod/henry-miller-jr
“HILDY”
For Time 100 calorie Row
75 Thrusters (45/35 lb)
50 Pull-Ups
75 Wall Ball Shots (20/14
lb)
100 calorie Row
With a weight vest (20/14
lb)
wodwell.com/wod/hildy
page 322 of 430
rack the bar
Choose any weight to
squat. Figure out how
many reps it takes to reach
10,000 lbs and that's your
target. Re-rack the weight
to rest or to change the
weight. But for every re-
rack, you owe a 20-burpee
penalty.
wodwell.com/wod/gregg-atlas
“GREGORY
STAJK”
EMOM in 13 minutes For
every odd minute, perform:
13 Hand Release Push-Ups
For every even minute,
perform:
13 Shoulder-to-Overheads
(115/75 lb)
wodwell.com/wod/gregory-stajk
“GS 24”
4 Rounds For Time (with a
Partner) 800 meter Run /
50 Wall Ball Shots (20/14
lb)
50 Burpees
50 Pull-Ups
Partner A runs the 800m
while Partner B completes
50 wall balls. After both
ground for each repetition.
wodwell.com/wod/goodman
“GREG ALIA”
4 Rounds for Time 23
Russian Kettlebell Swings
(1.5/1 pood)
23 Box Jumps (24/20 in)
23 Sit-Ups
23 Dumbbell Snatches
(35/25 lb)
23 Goblet Squats (1.5/1
pood)
23 Double-Unders
23 Medicine Ball Cleans
(20/14 lb)
Then:
186 seconds (3:06) Plank
Hold
For the finisher (cash out),
accumulate the time spent
in Plank Hold position. Do
not count any rest or
transition time.
wodwell.com/wod/greg-alia
“GREGORY
SAUCEDO”
For Time 500 Double-
Unders
250 Sit-Ups
100 Kettlebell Swings
(16/12 kg)
1971 BENCHMARK
WODS
May 14, 2020

“HOLLOWAY” partners finish their 50 Overhead Squats (95/65

AMRAP (with a Partner) in
23 minutes 200 meter
Partner Run
94 Double-Unders
29 Burpees
3 Rope Climbs
wodwell.com/wod/holloway
“HOPKINS”
For Time 3 Rounds of:
61 calorie Row
41 Kettlebell Swings (53/35
lb)
25 Push-Ups
68 Air Squats
9 Strict Pull-Ups
Cash-Out:
400 meter Weighted Run
(45/25 lb)
Wear a Weight Vest (20/15
lb) throughout
wodwell.com/wod/hopkins
“HORTON”
9 Rounds for Time (with a
Partner) 9 Bar Muscle-Ups
11 Clean-and-Jerks
(155/115 lb)
50 yard Buddy Carry
Share the work with your
partner however you
movement, both partners
complete 50 alternating
burpees. Once the burpees
are completed, move to
the pull ups and share the
work as needed. Once the
pull ups are completed, the
partner who ran first
moves to the wall balls
while the other runs.
Alternate each round.
wodwell.com/wod/gs-24
“HAMILTON”
3 Rounds For Time 1,000
meter Row
50 Push-Ups
1,000 meter Run
50 Pull-Ups
wodwell.com/wod/hamilton
“HARPER”
AMRAP in 23 minutes 9
Chest-to-Bar Pull-Ups
15 Power Cleans (135/95
lb)
21 Air Squats
400 meter Run with a Plate
(45/35 lb)
wodwell.com/wod/harper
lb)
wodwell.com/wod/gregory-
saucedo
“GREN’S”
AMRAP in 34 minutes 13
Thrusters (90/65 lb)
23 Deadlifts (90/65 lb)
9 Pull-Ups
17 Push-Ups
After each round, perform:
1 Burpee for every break in
that round
Wear a Weight Vest (20/14
lb)
On a 34-minute clock,
perform as many rounds
and repetitions as possible
(AMRAP) of the prescribed
work in the order written.
To accomplish one round,
athlete must complete 13
Thrusters, 23 Deadlifts, 9
Pull-Ups, and 17 Push-Ups.
Then, for each break in
that round, perform 1
Burpee as a penalty. If the
athlete takes three breaks
during the round, 3
Burpees must be
performed at the end of
that round, before starting
the next round. Wear a
Weight Vest throughout

page 323 of 430

1971 BENCHMARK
WODS
May 14, 2020

choose with only one “HAVANA” the workout. Score is the

person working at a time.
wodwell.com/wod/horton
“IRON RANGER”
total number of rounds and
AMRAP in 25 minutes 150
repetitions completed
Double-Unders
before the 34-minute clock
50 Push-Ups
stops.
15 Power Cleans (185/125
lb)
wodwell.com/wod/grens

For Time 22 second Silence wodwell.com/wod/havana

94 Goblet Squats (2/1.5
pood)
94 Push-Ups
94 Sit-Ups
94 Russian Kettlebell
Swings (2/1.5 pood)
22 Burpees
The workout, as designed,
starts at the 00:23 mark
after the 22 seconds of
silence.
wodwell.com/wod/iron-ranger
“JACK”
AMRAP in 20 minutes 10
Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1
pood)
10 Box Jumps (24/20 in)
Scaling Options Reduce
the weight on the presses
and kettlebell swings and
the height of the box so
each set of exercises can
be performed unbroken
and with little rest during
transitions. Intermediate
Option Complete as many
“HEIDI”
AMRAP in 23 minutes 23
Air Squats
23 Push-Ups
23 Kettlebell Swings (24/16
kg)
23 Jumping Lunges
23 Sit-Ups
23 Box Jumps (24/20 in)
On a 23-minute clock,
perform as many rounds
and repetitions as possible
(AMRAP) of the prescribed
work in the order written.
Score is the total number
of rounds and repetitions
completed before the 23-
minute clock stops.
wodwell.com/wod/heidi
“HEY BUDDY”
For Time Buy-In:
250 meter Run
Then, 5 Rounds of:
10 Lunges
“GUNNY”
For Time 1 mile Weighted
Run (50/35 lb)
50 Push-Ups
50 Sit-Ups
1 mile Weighted Run
(50/35 lb)
50 Push-Ups
50 Sit-Ups
1 mile Weighted Run
(50/35 lb)
Wear a Weight Vest, Body
Armor, loaded Ruck Pack
or whatever is needed to
load yourself with 50 lb. for
the runs.
Scaling This workout is
long, requiring you to lug a
heavy load a long distance.
Reduce the loads, distance
and reps so this becomes
manageable but is still a
long slog. Intermediate
Option For time: 1-mile
weighted run 50 push-ups
50 sit-ups 1-mile weighted
run 50 push-ups 50 sit-ups
1-mile weighted run Wear
a weight vest, body armor,

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1971 BENCHMARK
WODS
May 14, 2020
rounds as possible in 20
minutes of: 10 push
presses (95/65 lb) 10
kettlebell swings (1.5/1
pood) 10 box jumps (24/20
in) Beginner Option
Complete as many rounds
as possible in 20 minutes
of: 10 push presses (65/45
lb) 10 kettlebell swings
(1/.75 pood) 10
box step-ups (20/15 in)
wodwell.com/wod/jack
“JAIME L.
CAMPBELL”
AMRAP in 25 minutes 7
Deadlifts (185/135 lb)
6 Kettlebell Swings (53/35
lb)
7 Barbell Hack Squats
(185/155 lb)
6 Plate Sit-Ups (45/25 lb)
1 Burpee at the top of
every minute
Start the workout with 1
burpee and perform
another at the top of each
minute. View a hack squat
demo
wodwell.com/wod/jaime-l-
campbell
page 325 of 430
10 Air Squats
10 Sit-Ups
8 Burpees
Cash-Out:
250 meter Run
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
accomplish the buy-in of
250 meter Run before
moving on to 5 rounds of
10 Lunges, 10 Air Squats,
10 Sit-Ups, and 8 Burpees.
To complete the workout,
athlete must complete the
cash-out of 250 meter Run.
Score is the time on the
clock when the cash-out of
250 meter Run is
completed.
wodwell.com/wod/hey-buddy
“HOLBROOK”
10 Rounds For Time 5
Thrusters (115/85 lb)
10 Pull-Ups
100 meter Sprint
1 minute Rest
wodwell.com/wod/holbrook
“HOLLYWOOD”
For Time 2 km Run
22 Wall Ball Shots (30/20
loaded pack or whatever
needed to load yourself
with 25 lb. for the runs.
Beginner Option For
time: 800-m weighted run
30 knee push-ups 30 sit-
ups 800-m weighted run
30 knee push-ups 30 sit-
ups 800-m weighted run
Wear a weight vest, body
armor, loaded pack or
whatever needed to load
yourself with 20 lb. for the
runs.
wodwell.com/wod/gunny
“HAMMER”
5 Rounds For Time 5 Power
Cleans (135/95 lb)
10 Front Squats (135/95 lb)
5 Jerks (135/95 lb)
20 Pull-Ups
90 seconds Rest
wodwell.com/wod/hammer
“HARVELL”
2 Rounds for Time (with a
Partner) 11 Rope Climbs
200 meter Buddy Carry
33 Power Cleans (135/95
lb)
400 meter Buddy Carry
55 Front Squats (135/95 lb)
66 Burpees
The Workout is a team
1971 BENCHMARK
WODS
May 14, 2020

“JAMES lb) workout consisting of 2

GIBERSON”
For Time 10-9-8-7-6-5-4-3-
2-1 Reps:
Front Squats (185/135 lb)
1-2-3-4-5-6-7-8-9-10 Reps:
Box Jumps (30/24 in)
wodwell.com/wod/james-
giberson
22 Muscle-Ups people, and where only
22 Wall Ball Shots (30/20 one person can work at a
lb) time. Partition the work as
22 Power Cleans (185/135 needed. Each exercise
lb) must be completed in the
22 Wall Ball Shots (30/20 order described in its
lb) entirety before moving
2 km Run onto the following exercise.
wodwell.com/wod/hollywood Scaling

Scale weight down as

“JAMES
“HOPPY” necessary If no rope is
PROSSER” available, do pull-ups (50
AMRAP in 17 minutes 21
For Time 100 Muscle-Ups reps for Rx) Jumping or
Lateral Bar Burpees
band pullup in place of a
16 Box Jumps (24/20 in)
Partition the work as pullup 45lb/25lb/10lb plate
8 Front Rack Forward
needed. carry (one for each
Lunges (60/40 kg)
partner) in place of the
3 Ground-to-Overheads
wodwell.com/wod/james-prosser buddy carry
(60/40 kg)
wodwell.com/wod/harvell
Scaling: Men use 40 kg
“JAMIE” barbell and women use 20
For Time 1000 meter Row kg barbell for the lunges
30 Pull-Ups
“HEAVY DT”
and ground-to-overheads.
30 Thrusters (40/30 kg) 5 Rounds for Time 12
1000 meter Run wodwell.com/wod/hoppy Deadlifts (205/145 lb)
9 Hang Power Cleans
wodwell.com/wod/jamie (205/145 lb)
“HOTSHOTS 19” 6 Push Jerks (205/145 lb)
6 Rounds For Time 30 Air
“JAY” Squats
wodwell.com/wod/heavy-dt

AMRAP in 20 minutes 22 19 Power Cleans (135/95

Air Squats lb)
12 Toes-to-Bars
“HELTON”
7 Strict Pull-Ups
9 Burpees 400 meter Run 3 Rounds For Time 800
meter Run
Wear a weight vest (20/14 With a running clock, as 30 Dumbbell Squat Cleans
lb) fast as possible perform 6 (2x50/35 lb)

page 326 of 430

1971 BENCHMARK
WODS
May 14, 2020
wodwell.com/wod/jay rounds of the work in the
order written: 30 Air
Squats, 19 Power Cleans, 7
“JEFFREY Strict Pull-Ups, and then a
OLSEN” 400 meter Run. Score is
the time it takes to
21-15-9 Reps for Time
Back Squats (225/155 lb) complete the 6 rounds.
Burpees Movement Standards
Strict Pull-Ups: Begin
wodwell.com/wod/jeffrey-olsen with your hands on the
Pull-Up Bar just outside
your shoulders, arms fully
“JEFFREY extended. Without any
WALZ” help/momentum from the
lower body (no kip), pull so
9 Rounds for Time 5 Clean- your chin gets higher than
and-Jerks (155/105 lb) the bar. Complete at full
10 Pull-Ups arm extension. Good
Score for "Hotshots 19"
wodwell.com/wod/jeffrey-walz
(estimated) - Beginner: 35+
minutes - Intermediate: 30-
34 minutes - Advanced:
“JENNY”
25-29 minutes - Elite: <24
AMRAP in 20 minutes 20 minutes Tips and
Overhead Squats (45/35 lb Strategy Choose a
bar) steady, moderate pace
20 Back Squats (45/35 lb (around 75-80% of your
bar) max pace). A fast pace out
400 meter Run of the gate will likely lead
to burn out and a poor
wodwell.com/wod/jenny overall score. When you
complete round 1, look at
the clock. Aim to complete
“JOB’S each of the next 5 rounds
CHALLENGE” at the same pace, +/- 30
3 Rounds for Time (in a seconds. The crux of this
Team of 3) 20 Burpees WOD is going from 19
15 Pull-Ups Power Cleans directly into
60 Jumping Lunges 7 Strict Pull-Ups: They are
25 Push-Ups both pulling exercises, so
page 327 of 430
30 Burpees
wodwell.com/wod/helton
“HIDALGO”
For Time 2 Mile Run
2 Minutes Rest
20 Squat Cleans (135/95
lb)
20 Box Jumps (24/20 in)
20 Overhead Walking
Lunges (45/25 lb plate)
20 Box Jumps (24/20 in)
20 Squat Cleans (135/95
lb)
2 minutes Rest
2 mile Run
Wear a weight vest (20/14
lb)
wodwell.com/wod/hidalgo
“HOLLEYMAN”
30 Rounds For Time 5 Wall
Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)
With a running clock, as
fast as possible perform 30
rounds of the work in the
order written: 5 Wall Ball
Shots, 3 Handstand Push-
Ups, and 1 Power Clean.
Score is the time on the
clock when the 30th round
is complete. Tips and
1971 BENCHMARK
WODS
May 14, 2020
1,000 meter Row
Divide the work among
partners as needed. One
partner works at a time,
while the other two rest.
wodwell.com/wod/jobs-challenge
“JOHN
CHIPURA”
2 Rounds for Time 19
Deadlifts (225/115 lb)
19 Bar Over Burpees
wodwell.com/wod/john-chipura
“JOHN
FANNING”
For Time 100 Double-
Unders
80 Pull-Ups
60 Box Jumps (24/20 in)
40 Front Squats (135/95 lb)
20 Squat Cleans (135/95
lb)
10 Thrusters (135/95 lb)
wodwell.com/wod/john-fanning
“JOHN GINLEY”
2 Rounds for Time 10 Push
Presses (135/95 lb)
10 Back Squats (135/95 lb)
10 Cleans (135/95 lb)
10 Overhead Squats
page 328 of 430
you'll experience major
fatigue in your grip, biceps,
shoulders, and lats. Break
up the Power Cleans early
(5+5+5+4 or 8+6+5 for
example) to ensure that
you don't get trapped at
the Pull-Up Bar for too
long. Intended Stimulus
"Hotshots 19" should feel
long and exhausting. The
Power Clean load should
feel relatively light. If this
workout were 4 rounds, it
would probably be
"enjoyable;" the 6 rounds
make this WOD brutally
hard. Scaling Options
This Hero WOD is long and
high volume. Reduce the
volume, the load, and or
skill level (see: Pull-Up
Scaling) to keep this
workout under 40 minutes.
Intermediate Option 6
Rounds for Time of: 30 Air
Squats 19 Power Cleans
(115/75 lb) 3 Strict Pull-
Ups 400 meter Run
Beginner Option 4
Rounds for Time of: 15 Air
Squats 10 Power Cleans
(75/55 lb) 5 Ring Rows
400 meter Run
wodwell.com/wod/hotshots-19
Strategy The volume in
"Holleyman" is high, (you'll
have completed 150 Wall
Balls, 90 Handstand Push-
Ups, and 30 moderately-
heavy Power Cleans by the
end of the WOD) but it's
broken up into very
manageable sets: 5+3+1.
Aim to go unbroken for all
30 rounds, and rest only
during the transition from
movement to movement.
During the Wall Ball Shots,
consciously use your
hips/legs rather than your
shoulders--you'll need your
arms to be as fresh as
possible for your upcoming
sets of Handstand Push-
Ups. Intended Stimulus
"Holleyman" should feel
pretty heavy. The WOD,
just like any "For
Time” workout, should feel
just as mentally
challenging as it does
physically exhausting: the
clock cannot save you.
Scale the Power Clean load
so it feels like a 7 on a
scale from 1-10. Scale the
Handstand Push-Ups down
if you can't yet perform
unbroken sets of 3 for the
majority of the WOD. And
keep Army Staff Sergeant
Aaron N. Holleyman in your
mind as you perform those
rounds and reps--it'll keep
1971 BENCHMARK
WODS
May 14, 2020
(135/95 lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 2 rounds.
Score is the time on the
clock when the last round
of overhead squats is
completed.
wodwell.com/wod/john-ginley
“JOHN
MARSHALL”
5 Rounds for Time 3
Overhead Squats (155/105
lb)
6 Clean-and-Jerks (155/105
lb)
12 Bar Facing Burpees
wodwell.com/wod/john-marshall
“JOHN
NAPOLITANO”
2 Rounds for Time 40 Pull-
Ups
10 Back Squats (225/155
lb)
40 Wall Ball Shots (20/14
lb)
10 Deadlifts (225/155 lb)
40 Sit-Ups
wodwell.com/wod/john-
napolitano
page 329 of 430
“IRVINE” you going when you want
to stop. Scaling Options
For Time 400 meter Run
"Holleyman" is a long,
23 Push-Ups
moderately heavy workout
53 Goblet Squats (53/35 lb)
that should take 30+
400 meter Run
minutes to complete. Scale
23 Push-Ups
the skill level (see:
53 Kettlebell Swings (53/35
Handstand Push-Up
lb)
Scaling), the load, and/or
400 meter Run
the volume so you can
wodwell.com/wod/irvine
move smoothly through
this Hero WOD.
Intermediate 30 Rounds
“JACK ROSE” for Time 5 Wall Ball Shots
(20/14 lb) 1 Handstand
For Time (with a Partner)
Push-Up 1 Power Clean
103 Synchro Double-
(155/105 lb) Beginner 20
Unders
Rounds for Time 5 Wall Ball
Shots (14/10 lb) 3 Push-
Then, 19 Rounds of:
Ups 1 Power Clean (95/65
12 Alternating Dumbbell
lb)
Snatches (50/35 lb)
19 Air Squats wodwell.com/wod/holleyman
15 calorie Row
Finally, perform: “HOOPES”
41 Synchro Burpees
AMRAP in 33 minutes 5
Wear a Weight Vest
Thrusters (135/95 lb)
7 Toes-to-Bar
throughout (20/14 lb)
1 Legless Rope Climb (15
With a running clock, start ft)
with the 103 Synchronized 200 meter Run
Double-Unders. Then move
immediately to the 19 Buy-In: 118 Wall Ball Shots
rounds, performed (20/14 lb)
alternating movement
With a running clock begin
style: Partner 1 does
the buy-in of 118 wall
Snatches, then Partner 2
balls. Upon completion of
does Air Squats, then
the wall balls begin the
1971 BENCHMARK
WODS
May 14, 2020

Partner 1 does the Row, AMRAP portion of the

“JOHN then Partner 2 does the workout. Complete as
SCHARDT” Snatches, etc. Both the many rounds and reps as
For Time 50 Power Double-Unders and possible in the time
Snatches (75/45 lb) Burpees must be remaining.
50 Burpees synchronized, meaning if
50 Overhead Squats (75/45 one partner completes a wodwell.com/wod/hoopes

lb) rep without the other

50 Sit-Ups
50 Thrusters (75/45 lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
last repetition of Thrusters
is completed.
wodwell.com/wod/john-schardt
“JOHN VIGIANO
II”
5 Rounds for Time 10 Back
Squats (225/155 lb)
40 Sit-Ups
40 Push-Ups
wodwell.com/wod/john-vigiano-ii
“JOLLY51”
For Time 200 meter Sprint
51 Pull-Ups
200 meter Sprint
51 Air Squats
200 meter Sprint
51 Push-Ups
partner, it does not count.
Score is the time on the “HORTMAN”
clock at the time when the AMRAP in 45 minutes 800
last Burpee is completed. meter Run
80 Air Squats
wodwell.com/wod/jack-rose 8 Muscle-Ups
wodwell.com/wod/hortman
“JAMES AMATO”
EMOM in 12 minutes Odd
Minutes: “HURSTY”
6 Back Squats (275/205 lb) 15 Rounds for Time 100
meter Run
Even Minutes: 7 Front Squats (60/40 kg)
12 4-Count Mountain 100 meter Run
Climbers 7 Burpee Pull-Ups
wodwell.com/wod/james-amato wodwell.com/wod/hursty
“JAMES GRAY” “J.J.”
3 Rounds for Time 20 Box For Time 1 Squat Clean
Jumps (24/20 in) (185/135 lb)
20 Thrusters (95/65 lb) 10 Parallette Handstand
20 Kettlebell Swings (32/24 Push-Ups
kg) 2 Squat Cleans (185/135
lb)
wodwell.com/wod/james-gray 9 Parallette Handstand
Push-Ups
3 Squat Cleans (185/135
lb)

page 330 of 430

1971 BENCHMARK
WODS
May 14, 2020

200 meter Sprint “JAMES RICHES” 8 Parallette Handstand

51 Box Jumps (24/20 in)
200 meter Sprint
51 Dips
200 meter Sprint
51 Sit-Ups
200 meter Sprint
51 Burpees
200 meter Sprint
Wear a Weight Vest (20/14
lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Wear a
Weight Vest throughout.
Score is the time on the
clock when the last 200
meter sprint is completed.
wodwell.com/wod/jolly51
“JONESY”
6 Rounds for Time 400
meter Run
6-5-4-3-2-1 Rope Climbs
wodwell.com/wod/jonesy
“JORGE”
For Time 30 GHD Sit-Ups
15 Squat Cleans (155/105
lb)
24 GHD Sit-Ups
12 Squat Cleans (155/105
lb)
AMRAP For As Long As
Possible Bench Presses
(225/155 lb)
wodwell.com/wod/james-riches
“JARED”
4 Rounds For Time 800
meter Run
40 Pull-Ups
70 Push-Ups
wodwell.com/wod/jared
“JBO”
AMRAP in 28 minutes 9
Overhead Squats (115/75
lb)
1 Legless Rope Climb (15 ft
rope, from seated position)
12 Bench Presses (115/75
lb)
Scaling This is a longer
Hero WOD that presents
challenging movements
and a huge demand on the
shoulders. Reduce the
loading and pick a
challenging modification
for the rope climb.
Intermediate Option
Complete as many rounds
as possible in 28 minutes
of: 9 overhead squats
1 legless rope climb 12
Push-Ups
4 Squat Cleans (185/135
lb)
7 Parallette Handstand
Push-Ups
5 Squat Cleans (185/135
lb)
6 Parallette Handstand
Push-Ups
6 Squat Cleans (185/135
lb)
5 Parallette Handstand
Push-Ups
7 Squat Cleans (185/135
lb)
4 Parallette Handstand
Push-Ups
8 Squat Cleans (185/135
lb)
3 Parallette Handstand
Push-Ups
9 Squat Cleans (185/135
lb)
2 Parallette Handstand
Push-Ups
10 Squat Cleans (185/135
lb)
1 Parallette Handstand
Push-Up
For the parallette
handstand push-ups, only
the top of the head must
pass below the top of the
parallettes.
wodwell.com/wod/j-j

page 331 of 430

1971 BENCHMARK
WODS
May 14, 2020
18 GHD Sit-Ups
9 Squat Cleans (155/105
lb)
12 GHD Sit-Ups
6 Squat Cleans (155/105
lb)
6 GHD Sit-Ups
3 Squat Cleans (155/105
lb)
wodwell.com/wod/jorge
“JOSEPH
ANGELINI JR.”
For Time 10 Shoulder-to-
Overheads (185/135 lb)
20 Hand Release Push-Ups
15 Handstand Push-Ups
20 Shoulder-to-Overheads
(135/95 lb)
15 Hand Release Push-Ups
10 Handstand Push-Ups
30 Shoulder-to-Overheads
(75/55 lb)
10 Hand Release Push-Ups
5 Handstand Push-Ups
Use a single barbell.
Athlete must change
his/her own weight.
wodwell.com/wod/joseph-
angelini-jr
“JOSEPH
GRZELAK”
For Time 100 Kettlebell
page 332 of 430
bench presses
Men: 95-lb. OHS and
bench, 15-ft. rope
Women: 65-lb. OHS and
bench, 15-ft. rope
Beginner Option
Complete as many rounds
as possible in 20 minutes
of: 9 overhead squats
1 rope climb, lying to
standing 12 bench
presses Men: 45-lb. OHS
and bench
Women: 35-lb. OHS and
bench
wodwell.com/wod/jbo
“JEFFREY
PALAZZO”
EMOM For As Long As
Possible Death by Deadlifts
(60% of 1 RM)
Following the "Death By..."
format, start clock and do
one deadlift within the first
minute, two repetitions
within the second minute,
three deadlifts within the
third minute and so on.
Add one repetition every
minute until you cannot
complete the required
number of repetitions
within that given minute.
Tip: Do not speed up to
get all the reps. Go slow
and use good form. Don't
“JAG 28”
For Time 800 meter Run
28 Kettlebell Swings (2/1.5
pood)
28 Strict Pull-Ups
28 Kettlebell Clean-and-
Jerks (2 x 2/1.5 pood)
28 Strict Pull-Ups
800 meter Run
Use a single kettlebell for
the swings; two kettlebells
for the clean-and-jerks.
wodwell.com/wod/jag-28
“JAMES COYLE”
For Time 1000 meter Row
90 Heavy Rope Single-
Unders
80 Air Squats
70 Push-Ups
50 Lunges
40 Hang Cleans (95/65 lb)
30 Thrusters (95/65 lb)
20 Overhead Squats (95/65
lb)
10 Snatches (95/65 lb)
wodwell.com/wod/james-coyle
“JAMES
PAPPAGEORGE”
21-15-9 Reps for Time
Push Presses (135/95 lb,
from the ground)
1971 BENCHMARK
WODS
May 14, 2020
Swings (32/24 kg)
2 Burpees at the top of
each minute
Perform the burpees at the
beginning each minute,
starting at 0:00, until all
kettlebell swings are
completed.
wodwell.com/wod/joseph-grzelak
“JOSEPH
HUNTER”
EMOM For As Long As
Possible Death By Squats
1 Squat (70% of 1 Rep
Max)
2 Squats (70% of 1 Rep
Max)
3 Squats (70% of 1 Rep
Max)
You can perform any type
of weighted squat for this
workout. Although, you can
only use one movement all
throughout the workout.
Do 1 repetition in the first
minute, 2 reps in the
second minute, 3 reps in
the third minute and so on
until you are unable to
complete the required reps
within the minute.
wodwell.com/wod/joseph-hunter
page 333 of 430
let your back round. If you
can't get the reps using
good form, then so be it.
There is no shame in that.
Injuring your back,
however, there is a lot of
shame (and pain) in that.
wodwell.com/wod/jeffrey-palazzo
“JENKINS”
AMRAP (with a Partner) in
40 minutes 50 Burpees
400 meter Run
50 Kettlebell Swings (24/16
kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run
Split work between
partners as needed. Run
together.
wodwell.com/wod/jenkins
“JERRY”
For Time 1 mile Run
2,000 meter Row
1 mile Run
wodwell.com/wod/jerry
Toes-to-Bars
wodwell.com/wod/james-
pappageorge
“JAMES
WRIGHT”
For Points in 20 minutes
Overhead Squat (10
points)
Thruster (5 points)
Squat Clean (3 points)
Deadlift (1 point)
Perform all movements
with a 60/40kg barbell.
Perform any combination
of the prescribed
movements as many times
as possible, to accumulate
as many points as possible.
Count reps of each
movement during the
workout. Calculate score
by multiplying reps by
points for each movement
and totaling them all.
wodwell.com/wod/james-wright
“JASON”
For Time 100 Air Squats
5 Muscle-Ups
75 Air Squats
10 Muscle-Ups
50 Air Squats
15 Muscle-Ups
1971 BENCHMARK
WODS
May 14, 2020

“JOHN BERGIN” 25 Air Squats

“JOSEPH
MALONEY”
For Time 200 meter Run
40 Wall Ball Shots (20/14
lb)
30 Knees-to-Elbows
20 Squat Cleans (135/95
lb)
400 meter Run
30 Wall Ball Shots (20/14
lb)
20 Knees-to-Elbows
10 Squat Cleans (135/95
lb)
800 meter Run
20 Wall Ball Shots (20/14
lb)
10 Knees-to-Elbows
5 Squat Cleans (135/95 lb)
wodwell.com/wod/joseph-
maloney
“JOSEPH
OGREN”
For Time 15 Deadlifts
(155/105 lb)
30 Toes-to-Bars
30 Box Jumps (24/20 in)
10 Squat Cleans (155/105
lb)
20 Burpees
20 Double-Unders
5 Thrusters (155/105 lb)
10 Pull-Ups
10 Handstand Push-Ups
With a running clock, as
5 Rounds for Time 15
Kettlebell Swings (32/24
kg)
10 Chest-to-Bar Pull-Ups
5 Squat Snatches (115/85
lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 5 rounds.
Score is the time on the
clock when the last round
of squat snatches is
completed.
wodwell.com/wod/john-bergin
“JOHN COLLINS”
For Time 25 Snatches
(115/75 lb)
25 Wall Ball Shots (20/14
lb)
25 Shoulder-to-Overheads
(115/75 lb)
25 Burpees
25 Front Squats (115/75 lb)
25 Toes-to-Bars
wodwell.com/wod/john-collins
“JOHN
FISCHER”
AMRAP For As Long As
Possible Perform every 2
minutes:
20 Muscle-Ups
Good Times for "Jason"
(source) - Beginner: 29-34
minutes - Intermediate: 23-
28 minutes - Advanced:
18-22 minutes - Elite: 14-
17 minutes
wodwell.com/wod/jason
“JEFFREY
GIORDANO”
3 Rounds for Time 25 Hang
Power Snatches (65/45 lb)
50 Double-Unders
400 meter Run
wodwell.com/wod/jeffrey-
giordano
“JEFFREY
STARK”
Every 2 Minutes On the
Minute For as Long as
Possible 1 Push Press
1 Push Jerk
1 Split Jerk
20 Double-Unders
Perform the push press,
push, jerk and split jerk in
one complex without
putting the barbell down.
The weight will start at
50% of your 1 rep max
push press. Add 10 lb

page 334 of 430

1971 BENCHMARK
WODS
May 14, 2020
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
last repetition of
handstand push-ups is
completed.
wodwell.com/wod/joseph-ogren
“JOSEPH
WINDALL”
2 Rounds for Time 18
Deadlifts (90/60 kg)
400 meter Run
84 Air Squats
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 2 rounds.
Score is the time on the
clock when the last round
of air squats is completed.
wodwell.com/wod/joseph-windall
“JOSHIE”
3 Rounds for Time 21
Dumbbell Squat Snatches,
Right Arm (40/25 lb)
21 L Pull-Ups
21 Dumbbell Squat
Snatches, Left Arm (40/25
lb)
21 L Pull-Ups
Scaling Intermediate: 3
page 335 of 430
1 Clean-and-Jerk (155/105
lb)
1 Burpee
Add an additional clean
and jerk and burpee every
2 minutes until you cannot
complete the required reps
within the 2 minute time
frame.
wodwell.com/wod/john-fischer
“JOHN
GIORDANO”
For Time 37 Squat Cleans
(185/135 lb)
wodwell.com/wod/john-giordano
“JOHN
MCAVOY”
3 Rounds for Time 5
Muscle-Ups
7 Bear Complexes
(155/105 lb)
50 Double-Unders
One “Bear Complex”
consists of: 1 Power Clean,
1 Front Squat, 1 Push
Press, 1 Back Squat, and 1
Push Press.
wodwell.com/wod/john-mcavoy
every two minutes until
you cannot complete the
set in the allowed 2
minutes. Score is the total
number of repetitions
completed.
wodwell.com/wod/jeffrey-stark
“JENNIFER”
AMRAP in 26 minutes 10
Pull-Ups
15 Kettlebell Swings (1.5/1
Pood)
20 Box Jumps (24/20 in)
wodwell.com/wod/jennifer
“JIMMY”
AMRAP in 30 minutes 5
Deadlifts (120/90 kg)
7 Pull-Ups
9 Push-Ups
wodwell.com/wod/jimmy
“JOHN
BURNSIDE”
3 Rounds for Time 20 Back
Squats (205/125 lb)
20 Box Step Ups (30/24 in)
Take the barbell from a
weight rack for the back
squat.
1971 BENCHMARK
WODS
May 14, 2020
rounds for time of: 21
dumbbell squat snatches,
right arm 15 L/tuck pull-
ups 21 dumbbell squat
snatches, left arm 15
L/tuck pull-ups ♀ 20-lb.
dumbbell ♂ 30-lb.
dumbbell Beginner (A) 3
rounds for time of: 21
dumbbell squat snatches,
right arm 15 pull-ups (band
or box assisted) 21
seconds hanging L-sit/tuck
hold 21 dumbbell squat
snatches, left arm 15 pull-
ups (band or box assisted)
21 seconds hanging L-
sit/tuck hold ♀ 15-lb.
dumbbell ♂ 25-lb.
dumbbell Beginner (B) 3
rounds for time of: 21
dumbbell power snatches,
right arm 15 pull-ups (band
or box assisted) 15
seconds hanging L-sit/tuck
hold 21 dumbbell power
snatches, left arm 15 pull-
ups (band or box assisted)
15 seconds hanging L-
sit/tuck hold ♀ 15-lb.
dumbbell ♂ 25-lb.
dumbbell
wodwell.com/wod/joshie
“JT”
21-15-9 Reps For Time
Handstand Push-Ups
Ring Dips
page 336 of 430
wodwell.com/wod/john-burnside
“JOHN
PAOLILLO”
12-9-6-3 Reps for Time “JOHN CRISCI”
Cleans (155/105 lb)
For Time 25 Box Jumps
Pull-Ups
(24/20 in)
Deadlifts (155/105 lb)
25 Pull-Ups
Burpees
25 Kettlebell Swings (24/16
kg)
wodwell.com/wod/john-paolillo
25 Air Squats
25 Sit-Ups
25 Deadlifts (135/95 lb)
“JOHN TIERNEY”
25 Wall Ball Shots (20/14
For Time 20 Push Presses lb)
+ Front Squats + Thrusters 25 Burpees
(45/25 lb) 25 Power Cleans (135/95
15 Push Presses + Front lb)
Squats + Thrusters (75/45
lb) wodwell.com/wod/john-crisci
10 Push Presses + Front
Squats + Thrusters (95/65
lb) “JOHN FLORIO”
5 Push Presses + Front
For Time 10 Bench Presses
Squats + Thrusters
(75% BW)
(135/95 lb)
10 Ring Dips
20 Bench Presses (50%
With a running clock, as
BW)
fast as possible perform
20 Diamond Push-Ups
the prescribed work in the
30 Bench Presses (35%
order written. One
BW)
repetition is equivalent to
30 Push-Ups
one barbell complex of
push press, front squat,
Bench press weights are
and thruster. Score is the
based on percent of
time on the clock when the
athletes bodyweight (BW).
last set of the barbell
Athlete must load own bar.
complex is completed.
wodwell.com/wod/john-florio
wodwell.com/wod/john-tierney
1971 BENCHMARK
WODS
May 14, 2020

Push-Ups
“JOHN “JOHN
With a running clock, as WILLIAMSON” HEFFERNAN”
fast as possible perform EMOM in 36 minutes From For Time 11 Squat Cleans
the prescribed work in the 0:00-6:00, EMOM of: (135/95 lb)
order written. Athlete must 10 Pull-Ups 100 Double-Unders
accomplish 21 Handstand 11 Push Presses (135/95
Push-Ups, 21 Ring Dips, From 6:00-12:00, EMOM of: lb)
and 21 Push-Ups before 5 Squat Cleans (155/105 75 Sit-Ups
moving on to 15 lb) 11 Deadlifts (135/95 lb)
repetitions of each 50 Pull-Ups
movement, etc. Score is From 12:00-18:00, EMOM
the time on the clock when of: wodwell.com/wod/john-heffernan
the last round of Push-Ups 10 Toes-to-Bars
is completed. Scaling Your
scaling should be aimed to From 18:00-24:00, EMOM “JOHN MORAN”
preserve the geometry of of: For Time 24-20-16-12-8-4
the pushes while being 5 Shoulder-to-Overheads reps of:
able to handle the volume (155/105 lb from the Front Rack Lunges (135/95
of reps at a fair pace. This ground) lb)
is an excellent opportunity
Hand Release Push-Ups
to practice experiencing From 24:00-30:00, EMOM
muscle fatigue in of: One step on the lunge is
gymnastic movements. 10 Hand Release Push-Ups one rep.
The key: don't go to
failure, break early and From 30:00-36:00, EMOM wodwell.com/wod/john-moran
often from the beginning. of:
Intermediate 12-9-6-3 5 Overhead Squats
reps of: Handstand Push- (155/105 lb) “JOHN
Ups Ring Dips Push-Ups
SANTORE”
Beginner (A) 15-12-9 wodwell.com/wod/john-
reps of: Box Handstand williamson
For Time 50-40-30-20-10
Push-Ups Banded Ring reps of:
Dips Rack Push-Ups Double-Unders
Beginner (B) 21-15-9 reps “JONATHAN Shoulder-to-Overheads
of: Banded Pike Push- (95/65 lb)
HOLMANN”
Ups Banded Ring Dips
For Time 15 Strict Presses With a running clock, as
Ring Push-Ups
(80% of 1 rep max) fast as possible perform
wodwell.com/wod/jt
15 Push Presses (80% of 1 the prescribed work in the

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1971 BENCHMARK
WODS
May 14, 2020
“KALSU”
For Time 100 Thrusters
(135/95 lb)
5 Burpees to start and at
the top of every minute
Start with 5 burpees. Then
complete as many
thrusters as possible until
the minute is up. At the top
of the minute (1:00)
complete another 5
burpees. Repeat each
minute until 100 total
thrusters are completed.
Score is the total time it
takes to complete all 100
thrusters. Good Score for
"Kalsu" - Beginner: 22-30
minutes - Intermediate: 19-
22 minutes - Advanced:
15-19 minutes - Elite: <14
minutes Tips and
Strategy Prior to the start
of the workout, decide how
many thrusters you can
realistically complete every
minute (remember you
always start with 5
burpees). Stick with that
number, no matter how
much it hurts. For
example, if you get 5
thrusters every minute,
you'll be done in 20
minutes. Intended
Stimulus This WOD
should feel REALLY hard.
page 338 of 430
rep max)
15 Push Jerks (80% of 1
rep max)
1 rep max Strict Press
Each repetitions begins
from the ground.
wodwell.com/wod/jonathan-
holmann
“JONNO”
Three Parts For Time 3
Rounds of:
5 Hang Power Cleans
(40/30 kg)
10 Push Presses (40/30 kg)
15 Back Squats (40/30 kg)
800 meter Run
3 Rounds of:
5 Overhead Squats (40/30
kg)
10 Sumo Deadlift High-
Pulls (40/30 kg)
15 Front Squats (40/30 kg)
30 Ball Slams (30/20 lb)
3 Rounds of:
5 Power Cleans (40/30 kg)
10 Squat Cleans (40/30 kg)
15 Deadlifts (40/30 kg)
30 Box Jumps (24/20 in)
With a running clock begin
the first 3-round portion of
the workout. Move to the
second part without
resting. Do the same until
order written. Perform the
50 Double-Unders and 50
Shoulder-to-Overheads
before moving on to 40
Double-Unders and 40
Shoulder-to-Overheads and
so on. Start the Shoulder-
to-Overheads from the
ground (do not use a
weight rack). Score is the
time on the clock when the
last round of shoulder-to-
overheads is completed.
wodwell.com/wod/john-santore
“JOHN TIPPING
II”
4 Rounds for Time 15
Deadlifts (225/155 lb)
15 Box Jumps (24/20 in)
50 Double-Unders
wodwell.com/wod/john-tipping-ii
“JOHNSON”
AMRAP in 20 minutes 9
Deadlifts (245/165 lb)
8 Muscle-Ups
9 Squat Cleans (155/105
lb)
wodwell.com/wod/johnson
“JONATHAN
1971 BENCHMARK
WODS
May 14, 2020
This is a mental test as
much as it is a physical
one--the ticking clock (the
one that tells you it's time
to do burpees AGAIN) feels
like an enemy within
minutes of starting the
workout. Embrace the
burning lungs and legs.
Scale the load/volume so
you can finish in 30
minutes or less; but don't
scale "the suck" out of
"Kalsu." Scaling Options
Just like the other CrossFit
hero workouts, "Kalsu" is
grueling and unforgiving.
Scale the load and/or reps
so you finish in 30 minutes
or less. Intermediate 100
Thrusters (95/65 lb) 5
Burpees to start and at the
top of every minute
Beginner A 100 Thrusters
(75/55 lb) 3 Burpees to
start and at the top of
every minute Beginner B
50 Thrusters (45/35 lb) 3
Burpees to start and at the
top of every minute
wodwell.com/wod/kalsu
“KEITH
GLASCOE”
For Time 21 Back Squats
(135/95 lb)
400 meter Run
page 339 of 430
the third part is completed.
Score is the time it takes to
complete all three parts.
wodwell.com/wod/jonno
“JOSE
GUADALUPE”
For Time 54 Pull-Ups
54 Air Squats
54 Sit-Ups
54 Push-Ups
wodwell.com/wod/jose-guadalupe
“JOSEPH
ANGELINI SR.”
For Time 20 Power
Snatches (135/95 lb)
15 Clean-and-Jerks
(225/155 lb)
10 Back Squats (315/225
lb)
5 Deadlifts (405/275 lb)
Use four separate barbels.
Take the back squats from
a rack.
wodwell.com/wod/joseph-
angelini-sr
“JOSEPH
GULLICKSON”
For Time 101 Ground-to-
Overheads (75/45 lb)
IELPI”
2 Rounds for Time 44 Push
Presses (65/45 lb)
22 Wall Ball Shots (20/14
lb)
11 Pull-Ups
11 Hand-Release Push-Ups
wodwell.com/wod/jonathan-ielpi
“JORDAN”
For Time 100 Kettlebell
Swings (24/16 kg)
100 Sit-Ups
100 Air Squats
100 Push-Ups
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
last repetition of Push-Ups
is completed.
wodwell.com/wod/jordan
“JOSEPH
AGNELLO”
12-9-6-3 Reps For Time
Squat Cleans (155/105 lb)
Weighted Pull-Ups (45/25
lb)
wodwell.com/wod/joseph-agnello
1971 BENCHMARK
WODS
May 14, 2020

21 Front Squats (135/95 lb) 101 Doble-Unders

400 meter Run “JOSEPH
21 Deadlifts (135/95 lb) Ground-to-Overheads can FARRELLY”
400 meter Run be performed with snatch, For Load Accumulate
21 Shoulder-to-Overheads clean and jerk or any other 10,000 lbs with any
(135/95 lb) combination. combination of:
400 meter Run Cleans
wodwell.com/wod/joseph-
gullickson
Snatches
wodwell.com/wod/keith-glascoe
Overhead Squats

Set the bar to any weight

“KEN ZINK”
7 Rounds for Time 71
Double-Unders
14 Deadlifts (135/95 lb)
6 Hang Power Cleans
(135/95 lb)
9 Front Squats (135/95 lb)
wodwell.com/wod/zink
“KENNETH
PHELAN”
5 Rounds for Time 5
Deadlifts (155/105 lb)
5 Power Cleans (155/105
lb)
5 Front Squats (155/105 lb)
15 Burpees
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 5 rounds.
Score is the time on the
clock when the last round
of Burpees is completed.
“JOSEPH
you want. Do not adjust
LEAVEY” the weight unless you have
For Time 8 Overhead to. Move 10 000 lbs using
Squats (135/95 lb) any combination of the
20 Double-Unders mentioned movements.
6 Overhead Squats (135/95
lb) wodwell.com/wod/joseph-farrelly
40 Double-Unders
4 Overhead Squats (135/95
lb) “JOSEPH
60 Double-Unders HENRY”
2 Overhead Squats
3 Rounds for Time Buy-In:
9135/95 lb)
25 Burpees
80 Double-Unders
Then, 3 Rounds of:
wodwell.com/wod/joseph-leavey
10 Hang Snatches (115/85
lb)
20 Hand Release Push-Ups
“JOSEPH
50 Double-Unders
MARCHBANKS
JR.” Cash-Out:
For Time 10-9-8-7-6-5-4-3- 25 Burpees
2-1 Reps of:
Alternating Dumbbell wodwell.com/wod/joseph-henry
Snatches (75/45 lb)
Handstand Push-Ups
“JOSEPH
With a running clock, as

page 340 of 430

1971 BENCHMARK
WODS
May 14, 2020

wodwell.com/wod/kenneth- fast as possible perform MAFFEO”

phelan
“KEVIN”
3 Rounds for Time 32
Deadlifts (185/135 lb)
32 Hanging Hip Touches
(alternating arms)
800 meter Running Farmer
Carry (15 lb dumbbells)
"Hanging Hip Touch"
movement demo
the prescribed work in the
order written. Perform 10
Alternating Dumbbell
Snatches and 10
Handstand Push-Ups
before moving on to 9
Alternating Dumbbell
Snatches and 9 Handstand
Push-Ups and so on.
Score is the time on the
clock when the last round
of handstand push-ups is
completed.
10 Rounds for Time 1
Clean-and-Jerk (185/135 lb)
3 Overhead Squats
(185/135 lb)
5 Push Jerks (185/135 lb)
Perform all the movements
as one complex without
putting the bar down. One
complex is counted as one
round.
wodwell.com/wod/joseph-maffeo

wodwell.com/wod/kevin wodwell.com/wod/joseph-
marchbanks-jr
“JOSEPH
“KEVIN MASCALI”
DONNELLY” “JOSEPH 12-9-6-3 Reps for Time
For Time 20 Squat Cleans RIVELLI JR.” Back Squats (65% of BW)
Burpee Box Jumps
(135/95 lb) 3 Rounds for Time 12
500 meter Row
2000 meter Row Deadlifts (275/205 lb)
20 Clean-and-Jerks (135/95 24 Box Jumps (24/20 in)
wodwell.com/wod/joseph-mascali
lb)
wodwell.com/wod/joseph-rivelli-jr
wodwell.com/wod/kevin-donnelly
“JOSEPH SPOR”
“JOSEVA” 10 Rounds for Time 1 Strict
“KEVIN 15-12-9 Reps for Time
Press (135/95 lb)
PFEIFER” 2 Push Presses (135/95 lb)
Bench Presses
3 Push Jerks (135/95 lb)
5 Rounds for Time 50 (bodyweight)
4 Handstand Push-Ups
Double-Unders Deadlifts (bodyweight)
10 Push-Ups
15 Hang Power Cleans Power Cleans (bodyweight)
(95/65 lb) With a running clock, as
wodwell.com/wod/joseva
10 Pull-Ups fast as possible perform
5 Handstand Push-Ups the prescribed work in the
order written for 10
With a running clock, as rounds. Score is the time

page 341 of 430

1971 BENCHMARK
WODS
May 14, 2020
fast as possible perform
the prescribed work in the
order written for 5 rounds.
Score is the time on the
clock when the last round
of Handstand Push-Ups is
completed.
wodwell.com/wod/kevin-pfeifer
“KEVIN REILLY”
EMOM in 12 minutes Odd
Minutes:
5 Push Presses (155/105
lb)
Even Minutes:
5 Deadlifts (155/105 lb)
Each push press should
start from the ground.
wodwell.com/wod/kevin-reilly
“KUTSCHBACH”
7 Rounds For Time 11 Back
Squats (185/135 lb)
10 Jerks (135/95 lb)
Use a single barbell from
the ground (no rack).
Athlete must change
his/her own weights.
wodwell.com/wod/kutschbach
page 342 of 430
“JOSHUA H. on the clock when the last
round of Push-Ups is
REEVES”
completed.
5 Rounds for Time 9 Toes-
to-Bars wodwell.com/wod/joseph-spor
22 Alternating Dumbbell
Snatches (55/35 lb)
7 Squat Cleans (135/95 lb) “JOSH”
For Time 21 Overhead
wodwell.com/wod/joshua-h-
reeves Squats (95/65 lb)
42 Pull-Ups
15 Overhead Squats (95/65
“JUSTIN” lb)
30 Pull-Ups
30-20-10 Reps for Time
9 Overhead Squats (95/65
Back Squats (bodyweight)
lb)
Bench Presses
18 Pull-Ups
(bodyweight)
Strict Pull-Ups
wodwell.com/wod/josh
wodwell.com/wod/justin
“JOSIE”
“KARL JOSEPH” For Time 1 mile Run
21-15-9 Reps for Time
Then, 3 Rounds of:
Push Presses (135/95 lb)
30 Burpees
30 Box Jumps (24/20 in)
4 Power Cleans (155/105
Overhead Squats (135/95
lb)
lb)
6 Front Squats (155/105 lb)
Perform 21 push presses,
Then, 1 mile Run
30 box jumps, 21 overhead
squats. Then 15 push
Wear a Weight Vest (20/14
presses, 30 box jumps, 15
lb)
overhead squats. Then 9
push presses, 30 box
Scaling Reduce the
jumps, 9 overhead squats.
loading and number of
reps, but keep this a long
wodwell.com/wod/karl-joseph
workout. Intermediate
Option For time (without
1971 BENCHMARK
WODS
May 14, 2020

“LANCE a vest): 1-mile run Then, 3

“KEITHROY rounds of: 30 burpees 4
CORPORAL
MAYNARD” power cleans 6 front
ROBERT MARTIN squats Then, 1-mile run
5 Rounds for Time 44 Box
RICHARDS” Step-Ups (24/20 in) Men: 155 lb. Women: 105
Two AMRAPs (in teams of 12 Push-Ups lb. Beginner Option For
4) in 36 minutes AMRAP in 12 Air Squats time (without a vest):
4 minutes each of: 800-m run Then, 3 rounds
Toes-to-Bars Wear a weighted vest if of: 20 burpees 4 power
Push Presses (35/25 kg) available. cleans 6 front squats
Double-Unders Then, 800-m run Men: 75
Sumo Deadlift High-Pulls On the last round, do 15 air lb. Women: 55 lb.
(35/25 kg) squats.
wodwell.com/wod/josie

Rest 4 minutes wodwell.com/wod/keithroy-

maynard

Finally, AMRAP in 4 “KAHLER”

minutes each of: For Time 1978 meter Run
Sumo Deadlift High-Pulls
“KENNETH 7 Pull-Ups
(35/25 kg) KUMPEL” 24 Box Jumps (24/20 in)
Double-Unders 3 Rounds for Time 6 Bear 1 Deadlift (65% of 1 RM)
Push Presses (35/25 kg) Complexes (135/95 lb) 26 Wall Ball Shots (20/14
Toes-to-Bars 100 meter Bear Crawl lb)
173 Air Squats
On a 36-minute clock, One “Bear Complex” 2008 meter Medicine Ball
complete as many consists of: 1 Power Clean, Run (20/14 lb)
repetitions as possible of 1 Front Squat, 1 Push
each movement in 4 Press, 1 Back Squat, and 1 wodwell.com/wod/kahler
minutes. Only one athlete Push Press
works at a time. For the
first part of the workout, wodwell.com/wod/kenneth- “KEATON &
kumpel
athletes need to perform O’DWYER”
as many reps as possible
For Time (with a Partner)
of toes-to-bars in 4
“KENNETH Buy-In: 400 meter Partner
minutes before moving
Carry
onto the push presses, WATSON”
double-unders and finally 4 Rounds for Time 21 Pull- Then, 2 Rounds of:
sumo deadlift high-pulls. Ups 32 Partner Deadlifts
Each athlete can work one 4 Clean-and-Jerks (225/155 (140/100 kg)
minute at a time for each

page 343 of 430

1971 BENCHMARK
WODS
May 14, 2020
movement. Rest 4 minutes
after the last minute of
high-pulls. For the second
part, athletes need to
perform as many reps as
possible of sumo deadlift
high-pulls in 4 minutes
before moving onto the
double-unders, push
presses and finally toes-to-
bars. Score is the total
number of repetitions
completed by the four
members of the team.
wodwell.com/wod/lance-
corporal-robert-martin-richards
“LANGSDORF
347”
3 Rounds for Time 400
meter Run
7 Unbroken* Bear
Complexes (135/95 lb)
* Burpee penalty for each
drop of the barbell (3
Burpees for the 1st; 4
Burpees for the 2nd; 7
Burpees for each
subsequent drop)
1 Bear Complex consists
of: 1 power clean, 1 front
squat, 1 push press, 1 back
squat, and 1 push press.
Athlete may drop the bar
between Bear Complexes,
if necessary, without
page 344 of 430
lb)
21 Burpees
4 Back Squats (225/155 lb)
wodwell.com/wod/kenneth-
watson
“KEVIN A.
HOUSTON”
3 Rounds For Time 200
meter Run
50 meter Farmers Walk
(2x35/25 lb sandbag)
10 Burpees
10 meter Bear Crawl
(forward and backwards)
400 meter Run
100 meter Farmers Walk
(2x35/25 lb sandbag, each
hand)
20 Burpees
20 meter Bear Crawl
(forward and backwards)
600 meter Run
150 meter Farmers Walk
(2x35/25 lb sandbag, each
hand)
30 Burpees
30 meter Bear Crawl
(forward and backwards)
Wear a weight vest (20/14
lb) (except during the run)
Scaling Intermediate
Perform 2 Rounds
(instead of 3) Beginner
Reduce Rounds, Weights,
and/or
13 Synchro Hand Release
Push-Ups
36 Partner Wall Ball Shots
(9/6 kg) (alternating)
16 Synchro Burpees
Cash-Out: 400 meter
Partner Carry
For the Partner Wall Ball
Shots, Partner A must
squat with the ball and
throw the ball to the target
(10 ft/9 ft) and Partner B
may catch the ball or pick
it up off of the ground and
repeat.
wodwell.com/wod/keaton-odwyer
“KELLAM”
For Time (with a Partner)
Part A:
1 mile Run
30 Clean-and-Jerks (135/95
lb)
30 Bar Muscle-Ups
Part B:
100 calorie Air Bike
30 Burpees
9 Rope Climbs
Part A: Athlete 1 runs 400
meters while Athlete 2
works on Clean-and-Jerks
and Bar Muscle-Ups.
Switch every 400 meters.
The athletes can partition
1971 BENCHMARK
WODS
May 14, 2020
penalty. But if the athlete
drops the bar during a
Bear Complex, a penalty is
incurred, and the Bear
Complex rep must be
repeated.
wodwell.com/wod/langsdorf-347
“LAWRENCE
VELING”
21-15-9 Reps for Time
Strict Handstand Push-Ups
Front Squats (185/115 lb)
Burpees
wodwell.com/wod/lawrence-
veling
“LEE”
5 Rounds For Time 400
meter Run
1 Deadlift (345/225 lb)
3 Squat Cleans (185/135
lb)
5 Push Jerks (185/135 lb)
3 Muscle-Ups
1 Rope Climb (15 ft)
wodwell.com/wod/lee
“LEGION 8”
8 Rounds For Time 8
Thrusters (75/55 lb)
8 Chest-to-Bar Pull-Ups
8 Clapping Push-Ups
page 345 of 430
Distances/Repetitions as
needed
wodwell.com/wod/kevin-a-
houston
“KEVIN
DOWDELL”
For Time 400 meter Run
40 Double Unders
400 meter Run
40 Thrusters (45/35 lb)
400 meter Run
40 Box Jumps (24/20 in)
400 meter Run
40 Toes-to-Bars
400 meter Run
40 Overhead Squats (45/35
lb)
wodwell.com/wod/kevin-dowdell
“KEVIN PRIOR”
3 Rounds for Time 20 Hang
Power Cleans (115/75 lb)
20 Toes-to-Bars
400 meter Run
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 3 rounds.
Score is the time on the
clock when the last round
of 400 meter run is
completed.
wodwell.com/wod/kevin-prior
Clean-and-Jerks and Bar
Muscle-Ups however they'd
like. Part B: Athlete 1
bikes while Athlete 2 works
on Burpees and Rope
Climbs. Switch as needed.
The athletes can partition
Burpees and Rope climbs
however they'd like.
wodwell.com/wod/kellam
“KENNETH
MARINO”
3 Rounds for Time 5 Cleans
(155/105 lb)
10 Burpees
5 Clean-and-Jerks (155/105
lb)
10 Wall Ball Shots (24/20
lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 3 rounds.
Score is the time on the
clock when the last round
of wall ball shots is
completed.
wodwell.com/wod/kenneth-
marino
“KEV”
AMRAP (with a Partner) in
26 minutes 6 Deadlifts
(315/205 lb), each
1971 BENCHMARK
WODS
May 14, 2020

8 Power Snatches (75/55 9 Bar-Facing Burpees,

lb) “KEVIN SMITH”
8 Knees-to-Elbows For Time 30 Snatches
8 Sumo Deadlift High-Pulls (155/105 lb)
(75/55 lb)
8 Handstand Push-Ups wodwell.com/wod/kevin-smith
8 Toes-to-Bar
Then 800 meter Run “KYLE”
4 Rounds for Time 7
wodwell.com/wod/legion-8 Deadlifts (300/195 lb)
40 Pull-Ups
40 Ring Dips
“LESLEY” 40 Box Jumps (24/20 in)
AMRAP in 35 minutes 24 40 Wall Ball Shots (20/14
Jumping Lunges lb)
24 Hollow Rocks
24 Air Squats wodwell.com/wod/kyle
24 AbMat Sit-Ups
24 Burpees
“LANE”
wodwell.com/wod/lesley
For Time (with a Partner)
800 meter Med Ball Run
(20/14 lb)
“LINDSKOG” 28 Snatches (135/95 lb)
5 Rounds for Time 500 39 Burpee Box Jump-Overs
meter Run (24/20 in)
20 Box Jumps 84 Wall Ball Shots (20/14
20 Pull-Ups lb)
5 Handstand Push-Ups 800 meter Med Ball Run
(20/14 lb)
wodwell.com/wod/lindskog 84 Wall Ball Shots (20/14
lb)
39 Burpee Box Jump-Overs
“LOUIS
(24/20 in)
MODAFFERI” 28 Clean-and-Jerks (135/95
For Time 800 meter Run lb)
50 Box Jumps (24/20 in) 800 Medicine Med Ball Run
100 Kettlebell Swings (20/14 lb)
synchronized
9 Bar Muscle-Ups, each
55 ft Partner Barbell Carry
(315/205 lb)
Scaling Use a load you
can deadlift for 10
unbroken reps. If you can
complete 1 bar muscle-up,
consider starting each
round with a set of bar
muscle-ups, then finish the
round with chest-to-bar
pull-ups. If you cannot yet
complete a bar muscle-up,
choose a challenging pull-
up variation. The carry can
be performed however the
athletes choose. A
suggested approach would
be for each person to carry
one end of the barbell.
Beginner With a partner,
complete as many rounds
as possible in 20 minutes
of: 6 deadlifts, each 9 bar-
facing burpees,
synchronized 9 jumping
chest-to-bar pull-ups 55-ft.
dumbbell farmers carry
Men use 135-lb. barbell for
deadlifts, 35-lb. dumbbells
Women use 95-lb. barbell
for deadlifts, 25-lb.
dumbbells Find a weight
that is challenging but can
be performed with
excellent technique. If you
are not comfortable

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1971 BENCHMARK
WODS
May 14, 2020

(24/16 kg) wodwell.com/wod/lane jumping over the bar, step

150 Double-Unders over. Watch this video
800 meter Run on Jumping Pull-ups for tips
“LAST ALARM” on how to set up and
wodwell.com/wod/louis-modafferi 3 Rounds for Time 13 execute correctly.
Deadlifts (225/155 lb) Intermediate With a
13 Burpees partner, complete as many
“LUCE” 13 Dumbbell Clusters rounds as possible in 26
3 Rounds For Time 1,000 (2x50/35 lb) minutes of: 6 deadlifts,
meter Run 13 Pull-Ups each 9 bar-facing burpees,
10 Muscle-Ups 13 Dumbbell Step-Ups synchronized 9 chest-to-
100 Air Squats (2x50/35 lb, 24/20 in) bar pull-ups, each 55-ft.
partner barbell carry Men
Wear a Weight Vest (20/14 wodwell.com/wod/last-alarm use 245-lb. barbell Women
lb) use 155-lb. barbell

With a running clock, as “LAWRENCE wodwell.com/wod/kev

fast as possible perform VIRGILIO”
the prescribed work in the
For Time 50 Kettlebell “KEVIN
order written for 3 rounds.
Swings (24/16 kg)
Wear a weight vest for the
50 Sit-Ups
BRACKEN”
whole duration of the For Time (with a Partner)
50 Double-Unders
workout. Score is the time Deadlift Hold (135 lb)
25 Kettlebell Swings (24/16
on the clock when the last 40 Air Squats
kg)
round of air squats is
25 Sit-Ups
completed. Back Squat Hold (135 lb)
25 Double-Unders
12 Kettlebell Swings (24/16 40 Sit-Ups
wodwell.com/wod/luce
kg)
12 Sit-Ups Plank Hold
12 Double-Unders 40 Push-Ups
“LUMPY”
6 Kettlebell Swings (24/16
3 Rounds for Time 250 kg) Deep Squat Hold
meter Row 6 Sit-Ups 40 Burpees
6 Power Cleans (135/95 lb) 6 Double-Unders
6 Thrusters (135/95 lb) 3 Kettlebell Swings (24/16 Each set of movements
9 Deadlifts (135/95 lb) kg) should be performed by
9 Sumo Deadlift High-Pulls 3 Sit-Ups the pair alternately before
(135/95 lb) 3 Double-Unders moving on to the next set
of movements. If
wodwell.com/wod/lumpy the person holding deadlift,

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1971 BENCHMARK
WODS
May 14, 2020
“MA3 OSCAR
TEMORES”
8 Rounds for Time 11 Hand
Release Push-Ups
30 Walking Lunges
19 Sit-Ups
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 8 rounds.
Score is the time on the
clock when the last round
of Sit-Ups is completed.
wodwell.com/wod/ma3-oscar-
temores
“MALTZ”
For Time 400 meter Run
50 Pull-Ups
100 meter Farmer's Carry
(2x50/25 lb)
50 Dips
100 Push-Ups
50 Knees-to-Elbows
100 Sit-Ups
400 meter Run
Scaling "Half Maltz" 200
meter Run 25 Pull-Ups 50
meter Farmer's Carry
(2x50/2x25 lb) 25 Dips 50
Push-Ups 25 Knees-to-
Elbows 50 Sit-Ups 200
meter Run
wodwell.com/wod/maltz
page 348 of 430
wodwell.com/wod/lawrence-
virgilio
“LEE FEHLING”
3 Rounds for Time 50 Wall
Ball Shots (20/14 lb)
10 Clean-and-Jerks (95/65
lb)
wodwell.com/wod/lee-fehling
“LEON SMITH
JR.”
For Time 20 Toes-to-Bars
20 Shoulder-to-Overheads
(135/95 lb)
20 Handstand Push-Ups
20 Overhead Squats
(135/95 lb)
20 Double-Unders
18 Clean-and-Jerks (135/95
lb)
wodwell.com/wod/leon-smith-jr
“LIAM”
For Time 800 meter Run
(with 45 lb Plate)
100 Toes-to-Bars
50 Front Squats (155/105
lb)
10 Rope Climbs (15 ft)
800 meter Run (with 45 lb
Plate)
Partition the toes-to-bars,
front squats and rope
back squat, plank, or deep
squat hold drops the bar or
comes out their plank or
deep squat hold, the
partner cannot continue
until the bar is back in the
hold position. Feel free to
help partner get
the barbell in the back
squat hold position.
wodwell.com/wod/kevin-bracken
“KEVIN
O’ROURKE”
EMOM in 10 minutes 2
Front Squats (225/155 lb)
5 Burpee Box Jumps (24/20
in)
On a 10-minute clock,
every minute on the
minute (EMOM) perform
the prescribed work in the
order written. Athlete must
accomplish 2 Front Squats
and 5 Burpee Box Jumps
every minute for 10
minutes. Score is the total
number of repetitions
completed before the 10-
minute clock stops.
wodwell.com/wod/kevin-orourke
“KEVIN PRYOR”
3 Rounds for Time 1000
1971 BENCHMARK
WODS
May 14, 2020

climbs as needed. Start meter Row

“MANUEL and finish with the run. 21 Push-Ups
MOJICA” 100 meter Sled Drag
For Time 21-18-15-12-9-6- wodwell.com/wod/liam 15 L Pull-Ups
3 reps of: 100 meter Sled Drag
Pull-Ups 9 Kettlebell Swings (1.5
Clean-and-Jerks (135/95 lb)
“LOREDO” pood)
6 Rounds For Time 24 Air 1 Rope Climb
wodwell.com/wod/manuel-mojica Squats
24 Push-Ups wodwell.com/wod/kevin-pryor

24 Walking Lunges
“MARCO 400 meter Run
DIFRANCO” “KLEPTO”
With a running clock, as 4 Rounds For Time 27 Box
For Time 50-40-30-19-12
fast as possible perform Jumps (24/20 in)
reps of:
the prescribed work in the 20 Burpees
Burpees
order written for 6 rounds. 11 Squat Cleans (145/100
Air Squats
Score is the time on the lb)
Push-Ups
clock when the final 400
Sit-Ups
meter Run is completed. Good Times for "Klepto"
Tips and Strategy There (source) - Beginner: 22-26
At the end of each round,
are enough movements minutes - Intermediate: 18-
perform:
(and low enough volume 21 minutes - Advanced:
4 Pull-Ups
per set) in "Loredo" to 14-17 minutes - Elite: 10-
154 meter Sprint
avoid any major muscle 13 minutes
fatigue. Pick a strong pace
With a running clock, as
from the beginning, and go wodwell.com/wod/klepto
fast as possible perform
faster as the rounds
the prescribed work in the
progress. Round 6 should
order written. Athlete must “LAMBO”
be a sprint. Intended
accomplish 50 Burpees, 50
Stimulus This is a workout 21-15-9 Reps for Time
Air Squats, 50 Push-Ups,
designed to challenge your Squats Snatches (50/35 kg)
and 50 Sit-Ups before
bodyweight strength and Kettlebell Swings (32/24
moving on to 40
your cardiovascular kg)
repetitions of each of the
endurance. The athlete Toes-to-Bars
four movements etc. At the
should be moving fast and
end of each round, athlete
breathing heavily for the Buy-Out:
must perform 4 Pull-Ups
majority of the WOD. This 100 Double-Unders
and a 154 meter sprint.
workout should feel a little
Score is the time on the
too long, like it should wodwell.com/wod/lambo

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1971 BENCHMARK
WODS
May 14, 2020
clock when the 5th round
of 154 meter Sprint is
completed.
wodwell.com/wod/marco-difranco
“MARK
WHITFORD”
4 Rounds for Time 15
Dumbbell Thrusters
(2x40/20 lb)
50 meter Dumbbell
Overhead Walking Lunges
(2x40/20 lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 4 rounds.
Score is the time on the
clock when the last round
of Walking Lunges is
completed.
wodwell.com/wod/mark-whitford
“MARTIN BELL”
For Time 2000 meter Row
100 Deadlifts (bodyweight)
50 Thrusters (43/30 kg)
1000 meter Row
100 Overhead-Touch Push-
Ups
50 Pull-Ups
500 meter Row
100 AbMat Sit-Ups
100 Wall Ball Shots (20/14
page 350 of 430
have only been 4
rounds—not 6. Scaling
Options Scale the volume
(either the total number of
rounds or reps) as needed
to move smoothly and
quickly. A strong
pace—and minimal rest
breaks—is important to get
the benefits of "Loredo."
Beginner 4 Rounds For
Time 24 Air Squats 24
Push-Ups 24 Walking
Lunges 400 meter Run
wodwell.com/wod/loredo
“LT JOHN”
3 Rounds of: Max
Unbroken Clean-and-Jerks
(Bodyweight)
400 meter Run
15 GHD Sit-Ups
Score total number of
Clean-and-Jerks completed
and time to finish the
workout.
wodwell.com/wod/lt-john
“LUKE”
For Time 400 meter Run
15 Clean-and-Jerks
(155/105 lb)
400 meter Run
30 Toes-to-Bars
400 meter Run
“LANGSDORF”
3 Rounds for Time 800
meter Run
25 Chest-to-Bar Pull-Ups
35 American Kettlebell
Swings (53/35 lb)
45 Bear Hug Jumping
Squats (15/10 lb Medicine
Ball)
For the Bear Hug Jumping
Squats, start by holding a
medicine ball in front of
the chest. Squat down then
jump vertically. Both feet
must leave the ground
simultaneously.
wodwell.com/wod/langsdorf
“LAWRENCE
STACK”
For Time 50 Thrusters
(45/35 lb)
50 Sit-Ups
50 Box Jumps (24/20 in)
50 Kettlebell Swings (24/16
kg)
50 Thrusters (45/35 lb)
wodwell.com/wod/lawrence-stack
“LEDESMA”
AMRAP in 20 minutes 5
Parallette Handstand Push-
Ups (6" Deficit)
1971 BENCHMARK
WODS
May 14, 2020

lbs) 45 Wall Ball Shots (20/14 10 Toes Through Rings

lb) 15 Medicine Ball Cleans
Overhead-touch push-ups 400 meter Run (20/14 lb)
require the athlete to 45 Kettlebell Swings (1.5/1
perform a hand-release pood) wodwell.com/wod/ledesma
push-up (aka: press-up), 400 meter Run
where when the chest is on 30 Ring Dips
the ground and hands are 400 meter Run “LEE RIGBY”
released from the floor, 15 Weighted Lunge Steps For Time 22 calorie Row
athlete must touch both (155/105 lb) 25 Squat Cleans (42.5/30
hands together behind the 400 meter Run kg)
head. With hands back on 22 Double-Unders
the floor, push up with wodwell.com/wod/luke 25 Bar Over Burpees
arms fully extended and 22 Double-Unders
core tight to complete one 25 Push Presses (42.5/30
rep. “LUND” kg)
For Time 800 meter Run 22 Double-Unders
wodwell.com/wod/private-
12 Pull-Ups 25 Pull-Ups
martin-bell
24 Kettlebell Swings 22 calorie Row
48 Toes-to-Bars
96 Sit-Ups wodwell.com/wod/lee-rigby
“MARTIN
48 Push-Ups
MCWILLIAMS” 24 Deadlifts (225/185 lb)
For Time 400 meter Run 12 Pull-Ups “LEONARD
50 Wall Ball Shots (20/14 800 meter Run RAGAGLIA”
lb)
For Time 20 Push Presses
5 Back Squats (275/185 lb) wodwell.com/wod/lund
(65% of 1 RM)
50 Push-Ups
20 Burpees
5 Deadlifts (275/185 lb)
15 Push Presses (70% of 1
50 Air Squats “MAGPIE”
RM)
400 meter Run 3 Rounds For Time 800 15 Burpees
meter Run 10 Push Presses (75% of 1
With a running clock, as 20 Knees-to-Elbows RM)
fast as possible perform 30 Kettlebell Swings (24/16 10 Burpees
the prescribed work in the kg) 5 Push Presses (80% of 1
order written. Score is the 40 Sumo Deadlift High- RM)
time on the clock when the Pulls (40/30 kg) 5 Burpees
last round of run is
completed. wodwell.com/wod/magpie With a running clock, as

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1971 BENCHMARK
WODS
May 14, 2020

wodwell.com/wod/martin- fast as possible perform

mcwilliams “MANION” the prescribed work in the
7 Rounds For Time 400 order written. The load of
meter Run the Push Press increases
“MATTHEW 29 Back Squats (135/95 lb) every set while the
BARNES” repetition decreases.
2 Rounds for Time 25 Pull- With a running clock, as Score is the time on the
Ups fast as possible perform clock when the last round
10 Squat Cleans (135/95 the prescribed work in the of push presses is
lb) order written for 7 rounds. completed.
25 Knees-to-Elbows Take the back squats from
10 Thrusters (135/95 lb) a rack. Score is the time wodwell.com/wod/leonard-
on the clock when the last ragaglia
25 Hand Release Push-Ups
round of back squats is
wodwell.com/wod/matthew- completed.
barnes “LINCOLN
wodwell.com/wod/manion QUAPPE”
For Time 10-9-8-7-6-5-4-3-
“MATTHEW 2-1 reps of:
ROGAN” “MARC
Thrusters (95/65 lb)
For Time 15 Back Squats
CASTELLANO”
(185/135 lb) For Time 400 meter Run 1-2-3-4-5-6-7-8-9-10 reps
400 meter Run of:
10 Back Squats (225/155 10-9-8-7-6-5-4-3-2-1 reps Burpees
lb) of:
400 meter Run Deadlifts (155/115 lb) With a running clock,
5 Back Squats (275/205 lb) perform one round of the
400 meter Run Then, 1-2-3-4-5-6-7-8-9-10 thrusters before moving on
reps of: to one round of burpees.
wodwell.com/wod/matthew- Hang Cleans (155/115 lb) Alternate the two
rogan movements until you finish
800 meter Run all the repetitions required.
Score is the time on the
“MATTY Then, 10 Rounds of: clock when the last round
BROWN” 5 Thrusters (135/95 lb) of Burpees is completed.
For Time Cash-In: 30 Double-Unders
wodwell.com/wod/lincoln-quappe
49 Pull-Ups
400 meter Run
Then, 3 Rounds of:
wodwell.com/wod/marc-

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1971 BENCHMARK
WODS
May 14, 2020

4 Clusters (135/115 lb) castellano

“LOUIS ARENA”
9 Single-Arm Kettlebell
4 Rounds for Time 10 Back
Clean and Presses (53/44
“MARCONI” Squats (275/205 lb)
lb)
400 meter Run
20 ft Back Rack Walking For Time (with a Partner)
Lunges (135/95 lb) 2,382 meter Row wodwell.com/wod/louis-arena
18 Deadlifts (135/95 lb)
Then, 20 Rounds of:
Cash-Out: 11 Toes-to-Bars “LT. BRAD
49 Pull-Ups 20 Air Squats
CLARK”
16 Kettlebell Swings (1.5/1
wodwell.com/wod/matty-brown pood) For Time Buy-In: 95
Double-Unders
One partner works while
“MCDONALD & the other rests. Break up 6 Rounds of:
GALAGHER” the work between partners 10 Single Arm Dumbbell
as needed. Clean-and-Presses (50/35
2 Rounds for Time 200
lb) (alternating)
meter Run
wodwell.com/wod/marconi 11 Burpees
16 Kettlebell Swings (53/35
18 Weighted Lunges
lb)
(50/35 lb) (alternating)
16 Pull-Ups
“MARKS”
16 Front Squats (110/70 lb)
3 Rounds for Time 21 Pull- Cash-Out: 95 Double-
200 meter Run
Ups Unders
14 Kettlebell Swings (53/35
lb) 15 Push Presses (60/40 kg)
Use a single dumbbell
14 Pull-Ups 9 Deadlifts (100/60 kg)
throughout. For the
14 Front Squats (110/70 lb) 400 meter Run
dumbbell clean-and-press,
200 meter Run the athlete must alternate
wodwell.com/wod/marks
12 Kettlebell Swings (53/35 arms after each rep.
lb) Complete 10 total
12 Pull-Ups repetitions per round; 5
12 Front Squats (110/70 lb)
“MARTIN
per arm. A push press or
DEMEO”
strict press is allowed (a
wodwell.com/wod/mcdonald- For Time 21 Squat Cleans
galagher
jerk is not). For the
(135/95 lb) weighted lunges, hold the
15 Box Jumps (24/20 in) dumbbell in any racked
9 Burpees position (front, back, or
“MEAD”
21 Box Jumps (24/20 in) over one shoulder).
AMRAP (with a Partner) in 15 Burpees Complete 18 total
20 minutes 2 x 15 ft Rope

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1971 BENCHMARK
WODS
May 14, 2020
Climb
100 meter Fireman Carry
In pairs, each individual
climbs the rope once each,
one at a time. Then one
partner carries the other
50 meters, then swap
places for return of 50
meters.
wodwell.com/wod/mead
“MICHAEL”
3 Rounds For Time 800
meter Run
50 Back Extensions
50 Sit-Ups
wodwell.com/wod/michael
“MICHAEL
BRENNAN”
5-10-15-20 Reps for Time
Burpee Pull-Ups
Wall Ball Shots (20/14 lb)
Power Snatches (135/95 lb)
wodwell.com/wod/michael-
brennan
“MICHAEL
CARLO”
20 Rounds for Time 1 Front
Squat (55% BW)
30 Box Jumps (24/20 in)
page 354 of 430
9 Squat Cleans (135/95 lb) repetitions per round; 9
21 Burpees per leg.
15 Squat Cleans (135/95
lb) wodwell.com/wod/lt-brad-clark
9 Box Jumps (24/20 in)
With a running clock, as “LUMBERJACK
fast as possible perform 20”
the prescribed work in the
For Time 20 Deadlifts
order written. Score is the
(275/185 lb)
time on the clock when the
400 meter Run
last round of box jumps is
20 Kettlebell Swings (2/1.5
completed.
pood)
400 meter Run
wodwell.com/wod/martin-demeo
20 Overhead Squats
(115/75 lb)
400 meter Run
“MATT 16”
20 Burpees
For Time 16 Deadlifts 400 meter Run
(275/185 lb) 20 Chest-to-Bar Pull-Ups
16 Hang Power Cleans 400 meter Run
(185/135 lb) 20 Box Jumps (24/20 in)
16 Push Presses (135/95 400 meter Run
lb) 20 Dumbbell Squat Cleans
800 meter Run (45/35 lb)
16 Deadlifts (275/185 lb) 400 meter Run
16 Hang Power Cleans
(185/135 lb) With a running clock, as
16 Push Presses (135/95 fast as possible perform
lb) the prescribed work in the
800 meter Run order written. Score is the
16 Deadlifts (275/185 lb) time on the clock when the
16 Hang Power Cleans last 400 meter run is
(185/135 lb) completed.
16 Push Presses (135/95
lb) wodwell.com/wod/lumberjack-20
Use three barbells. Take all
of them (including push
presses) from the ground.
1971 BENCHMARK
WODS
May 14, 2020
Rest 30 seconds between
sets.
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 20
rounds. Rest 30 seconds
between sets Score is the
time on the clock when the
last round of box jumps is
completed.
wodwell.com/wod/michael-carlo
“MICHAEL
CLARKE”
For Time 21 Overhead
Squats (95/65 lb)
9 Burpee Box Jumps (24/20
in)
500 meter Row
15 Overhead Squats (95/65
lb)
15 Burpee Box Jumps
(24/20 in)
500 meter Row
9 Overhead Squats (95/65
lb)
21 Burpee Box Jumps
(24/20 in)
500 meter Row
wodwell.com/wod/michael-clarke
“MICHAEL
page 355 of 430
wodwell.com/wod/matt-16
“MATTHEW
GARVEY”
For Time 100 Double-
Unders
10 Back Squats (275/185
lb)
50 Double-Unders
5 Back Squats (275/185 lb)
wodwell.com/wod/matthew-
garvey
“MATTHEW
RYAN”
21-15-9 Reps for Time
Back Squats (225/155 lb)
Double-Unders
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
accomplish 21 Back Squats
and 21 Double-Unders
before moving on to 15
reps of each movement
and so on. Score is the
time on the clock when the
last round of double-
unders is completed.
wodwell.com/wod/matthew-ryan
“LUPO”
For Time (with a Partner)
Cash-In: 1,943 meter Row
100 Wall Ball Shots (20/14
lb)
90 Deadlifts (135/95 lb)
80 Hand Release Push-Ups
70 Box Jumps (24/20 in)
60 Toes-to-Bars
50 Burpees
40 Power Cleans (135/95
lb)
30 Push Presses (135/95
lb)
20 Weighted Lunges
(20/14 lb)
10 Thrusters (135/95 lb)
Cash-Out: 1,967 Row
With a running clock, as
fast as possible perform
the prescribed work in the
order written with a
partner. Only one athlete
can work at a time.
Score is the time on the
clock when the cash-out
row is completed.
wodwell.com/wod/lupo
“MAJ TREVOR
JOSEPH”
6 Rounds for Time 200
meter Run
16 Deadlifts (135/95 lb)
1971 BENCHMARK
WODS
May 14, 2020

EDWARD “MAUPIN” 50 meter Farmer's Carry

(2x53/44 lb)
ROBERTS” 4 Rounds for Time 800
6 Shoulder-to-Overheads
For Time 100 Squat Cleans meter Run
(135/95 lb)
(75/55 lb) 49 Push-Ups
1 Rope Climb
4 Burpees 49 Sit-Ups
33 Sit-Ups
49 Air Squats
26 Double-Unders
Perform 4 burpees every
minute on the minute until With a running clock, as
With a running clock, as
you finish the 100 squat fast as possible perform
fast as possible perform
cleans. four rounds of the
the prescribed work in the
prescribed work in the
order written for 6 rounds.
wodwell.com/wod/michael- order written. Score is the
Score is the time on the
edward-roberts time on the clock when the
clock when the last round
last round of Air Squats is
of Double-Unders is
completed.
“MICHAEL F. completed.

LYNCH”
For Time 100 meter
Farmer's Carry (2x50/35
lb)
20 Back Squats (225/155
lb)
100 Double-Unders
20 Deadlifts (225/155 lb)
100 meter Farmer's Carry
(2x50/35 lb)
wodwell.com/wod/michael-f-
lynch
“MICHAEL
HAUB”
EMOM in 10 minutes 4
Front Squats (225/155 lb)
10 Double-Unders
wodwell.com/wod/michael-haub
wodwell.com/wod/maupin
“MCGHEE”
AMRAP in 30 minutes 5
Deadlifts (275/185 lb)
13 Push-Ups
9 Box Jumps (24/20 in)
wodwell.com/wod/mcghee
“MEADOWS”
For Time 20 Muscle-Ups
25 Lowers from Inverted
Hang on the Rings
30 Ring Handstand Push-
Ups
35 Ring Rows
40 Ring Push-Ups
For the 'Lowers' on the
ring, control the
wodwell.com/wod/maj-trevor-
joseph
“MANUEL”
5 Rounds for Reps in 50
minutes 3 minutes of Max
Rope Climbs
2 minutes of Max Air
Squats
2 minutes of Max Push-Ups
3 minutes to Run 400
meters
Wear a weight vest (20/14
lb)
After the run, rest for the
remainder of the 3 minutes
before beginning the next
round.
wodwell.com/wod/manuel

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1971 BENCHMARK
WODS
May 14, 2020
“MICHAEL
LYNCH”
For Time 400 meter Run
Then, 21-15-9 reps of:
Thrusters (65/35 lb)
Pull-Ups
400 meter Run
Then, 21-15-9 reps of:
Cleans (65/35 lb)
Ring Dips
400 meter Run
Then, 21-15-9 reps of:
Wall Ball Shots (20/14 lb)
Burpees
wodwell.com/wod/michael-lynch
“MICHAEL
MULLAN”
For Time 120 Double-
Unders
12 Clean-and-Jerks
(155/105 lb)
120 Sit-Ups
12 Power Snatches (135/95
lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
last repetition of power
snatches is completed.
page 357 of 430
movement, moving slowly,
with straight body and
arms.
wodwell.com/wod/meadows
“MICHAEL
BOCCHINO”
EMOM in 8 minutes 3
Squat Clean Thrusters
(155/105 lbs)
3 Bar Over Burpees
On an 8-minute clock,
every minute on the
minute perform the
prescribed work in the
order written. Squat clean
thrusters, also known as
"Clusters," start with the
barbell on the ground, into
a full squat clean, directly
into a thruster. See:
Cluster Demo Score is the
total number of repetitions
completed before the 8-
minute clock stops.
wodwell.com/wod/michael-
bocchino
“MICHAEL
CAMELO JR.”
AMRAP in 20 minutes 5
Clusters (135/95 lb)
31 Push-Ups
20 Box Jumps (20/14 in)
“MARCO”
3 Rounds for Time 21 Pull-
Ups
15 Handstand Push-Ups
9 Thrusters (135/95 lb)
wodwell.com/wod/marco
“MARK
KLEMENT”
74-44-11 Reps for Time
Burpees
Push-Ups
Sit-Ups
Air Squats
Perform 74 repetitions of
each movement, then 44
reps of each movement,
then 11 reps of each.
Complete all 74 Burpees
before moving to the 74
Push-Ups, etc. Score is the
time on the clock when the
last round of air squats is
completed.
wodwell.com/wod/mark-klement
“MARSTON”
AMRAP in 20 minutes 1
Deadlift (405/285 lb)
10 Toes-to-Bar
15 Bar Facing Burpees
On a 20-minute clock,
complete as many rounds
1971 BENCHMARK
WODS
May 14, 2020
wodwell.com/wod/michael-
mullan
“MICHAEL
RAGUSA”
3 Rounds for Time 10 Back
Squats (225/155 kb)
10 Jumping Lunges
For the jumping lunges,
one repetition is equivalent
to one jumping lunge on
each side.
wodwell.com/wod/michael-
ragusa
“MICHAEL
WARCHOLA”
For Time 100 Double-
Unders
75 Box Jumps (24/20 in)
50 Kettlebell Swings (32/24
kg)
25 Burpees
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
last repetition of burpees is
completed.
wodwell.com/wod/michael-
warchola
page 358 of 430
18 Kettle Bell Swings and repetitions as possible
(53/35 lb) (AMRAP) of the prescribed
work in the order written: 1
A cluster is a clean plus a Deadlift, followed by 10
thruster. Each repetition Toes-to-Bar, followed by 15
starts with the barbell on Bar Facing Burpees.
the ground. See: Cluster Score is the total number
Demo of rounds and repetitions
completed before the 20-
wodwell.com/wod/michael- minute clock stops.
camelo-jr
Movement Standards
Bar Facing Burpees: The
Burpee must be performed
“MICHAEL
perpendicular to and facing
CARROLL” the barbell. Your head
12-9-6-3 Reps for Time must be behind the
barbell. Your chest and
Overhead Squats (135/95
lb) thighs must touch the
Burpee Box Jumps (24/20 ground at the bottom.
in) From this position, you can
jump or step to your feet.
wodwell.com/wod/michael-carroll Jump over the barbell using
a two-foot takeoff. Single-
legged jumping or stepping
“MICHAEL over is not permitted. Tips
D’AURIA” and Strategy Spend 30+
minutes warming up for
For Time 10 Back Squats
this very heavy Hero WOD.
(225/155 lb)
During your warm-up, build
500 meter Row
up to a 1 rep heavy
10 Back Squats (225/155
deadlift. Use 90% of your 1
lb)
rep for the workout. If
400 meter Run
needed, break the Toes-to-
10 Back Squats (225/155
Bar into a couple of sets
lb)
(5+5 or 6+4) to avoid grip
500 meter Row
failure--you'll need a strong
10 Back Squats (225/155
grip to lift that heavy
lb)
single Deadlift. Intended
400 meter Run
Stimulus The Deadlifts in
"Marston" should feel very
1971 BENCHMARK
WODS
May 14, 2020
“MIRON”
5 Rounds for Time: 800
meter Run
23 Back Squats (¾ Body
Weight)
13 Deadlifts (1 ½ Body
Weight)
wodwell.com/wod/miron
“MOORE”
AMRAP in 20 minutes 1
Rope Climb (15 ft)
400 meter Run
Max Reps Handstand Push-
Ups
wodwell.com/wod/moore
“MORENO”
AMRAP (in a Team of 3) in
35 minutes 20/15 calorie
Air Bike
7x100 meter Sprints
22 Clean-and-Jerks (135/95
lb)
180 Double-Unders
One person on the air bike,
the other two split work
with only one of the two
working at a time. Once
the person on the bike hits
the calories, team
members rotate.
wodwell.com/wod/moreno-2
page 359 of 430
wodwell.com/wod/michael-dauria
“MICHAEL
ELFERIS”
22-11-5 Reps for Time
Dumbbell Snatches (70/45
lb)
Pull-Ups
400 meter Run
wodwell.com/wod/michael-elferis
“MICHAEL
FIORE”
5 Rounds for Time 5 Clean-
and-Jerks (155/105 lb)
10 Handstand Push-Ups
20 Double-Unders
wodwell.com/wod/michael-fiore
“MICHAEL
HEALY”
4 Rounds for Time 10 Wall
Ball Shots (20/14 lb)
10 Back Squats (225/135
lb)
10 Wall Ball Shots (20/14
lb)
10 Deadlifts (225/135 lb)
wodwell.com/wod/michael-healy
heavy. The Toes-to-Bar
should exhaust your lats,
abs, and grip. And the 15
Bar Facing Burpees, if done
at the right speed, should
be the most difficult part of
this WOD. This is a triplet
(a WOD with 3
movements) that feels
more like a couplet (a WOD
with 2 movements)--and
the fewer movements
there are, the fewer places
there are to hide. At the
end of "Marston" you'll feel
mentally fatigued (you'll
have faced a near-maximal
deadlift several times
during those 20 minutes),
and physically exhausted
(you'll be in the ballpark of
100+ Bar Facing Burpees
by the end of the WOD).
Scaling Options
"Marston" is a very
challenging Hero WOD that
contains just a single
Deadlift per round—the
weight of which is well
beyond many athletes'
one-rep max Deadlift
weight. Significantly
reduce the load so the
weight feels heavy (around
90% of your 1 rep max)
but not maximal. Reduce
the volume and/or required
skill level for Toes-to-Bar
(see: Toes-to-Bar Scaling)
so you can move through
1971 BENCHMARK
WODS
May 14, 2020
“MR. JOSHUA”
5 Rounds for Time 400
meter Run
30 GHD Sit-Ups
15 Deadlifts (250/165 lb)
Scaling Intermediate Five
rounds for time of: Run 400
meters 24 GHD sit-ups 12
deadlifts ♀ 165 lb. ♂ 250
lb. Beginner (A) Five
rounds for time of: Run 400
meters 30 AbMat sit-ups
12 deadlifts ♀ 115 lb. ♂
165 lb. Beginner (B) Five
rounds for time of: Run 250
meters 20 AbMat sit-ups
10 deadlifts ♀ 80 lb. ♂ 115
lb.
wodwell.com/wod/mr-joshua
“NATALIE
CORONA”
AMRAP (with a Partner) in
22 minutes Partner A,
perform AMRAP of:
20 Sit-Ups
20 Burpees
...while Partner B performs:
400 meter Run
Partners switch after each
Run
Wear a Weight Vest (20/14
lb) throughout
page 360 of 430
“MICHAEL each round in one or two
sets. Intermediate 20
LYONS”
Minute AMRAP 1 Deadlift
5 Rounds for Time 3 Clean- (225/155 lb) 5 Toes-to-
and-Jerks (225/185 lb) Bar 15 Bar Facing Burpees
6 Handstand Push-Ups Beginner 20 Minute
9 Burpee Box Jumps (24/20 AMRAP 1 Deadlift (135/95
in) lb) 10 Hanging Knee
Raises 15 Burpees
wodwell.com/wod/michael-lyons
wodwell.com/wod/marston
“MICHAEL
OTTEN” “MARTIN EGAN
For Time 21-18-15-12-9-6- JR.”
3 reps of: For Time 100 Double-
Back Squats (135/95 lb) Unders
Wall Ball Shots (20/14 lb) 75 Sit-Ups
50 Push-Ups
wodwell.com/wod/michael-otten
25 Overhead Squats
(135/95 lb)
50 Knees-to-Elbows
“MICHAEL
75 Ring Dips
ROBERTS” 100 Air Squats
For Time 20 Shoulder-to-
With a running clock, as
Overhead (185/135 lb from
the ground) fast as possible perform
40 Burpees the prescribed work in the
order written. Score is the
wodwell.com/wod/michael- time on the clock when the
roberts last repetition of air squats
is completed.
“MICHAEL wodwell.com/wod/martin-egan-jr
WEINBERG”
5 Rounds for Time 500
“MATT B.”
meter Row
20 Pull-Ups 5 Rounds For Time 5
5 Push Jerks (135/95 lb) Burpees
1971 BENCHMARK
WODS
May 14, 2020
On a 22-minute clock,
Partner A completes as
many reps as possible of
20 sit-ups and 20 burpees
while partner B runs 400
meters. When partner B
returns from the run,
partners switch roles with
B picking up the couplet
where Partner A left off.
Continue in this fashion for
22 minutes, alternating
who is running and who is
working on the couplet.
Score is the total number
of Sit-Ups and Burpees
completed before the 22-
minute clock expires.
wodwell.com/wod/natalie-corona
“NEIL LEAVY”
For Time 10 Power
Snatches (135/95 lb)
30 Toes-to-Bars
10 Squat Cleans (135/95
lb)
30 Box Jumps (24/20 in)
10 Thrusters (135/95 lb)
30 Burpees
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
last repetition of burpees is
completed.
page 361 of 430
wodwell.com/wod/michael- 10 Chest-to-Bar Pull-Ups
weinberg
20 Wall Ball Shots (20/14
lb)
30 Push-Ups
“MONTI” 400 meter Run
5 Rounds for Time 50 Box
Step-Ups (45/35 lb barbell, wodwell.com/wod/matt-b
20 in box)
15 Cleans (135/95 lb)
50 Box Step-Ups (45/35 lb “MATTHEW
barbell, 20 in box) LOCKE”
10 Snatches (135/95 lb)
AMRAP in 33 minutes 50
meter Farmer's Carry
wodwell.com/wod/monti
(2x24/16 kg)
25 Dumbbell Squats
(2x24/16 kg)
“MOOSE”
10 Burpee Pull-Ups
For Time 1,000 meter Row
wodwell.com/wod/matthew-locke
Then 10 Rounds of:
7 Bar Facing Burpees
3 Thrusters (95/65 lb) “MATTHEW
THOMAS”
Then,
1,200 meter Med Ball Run 21-15-9 Reps for Time
(20/14 lb) Squat Snatches (42.5/32.5
kg)
wodwell.com/wod/moose Push-Ups
wodwell.com/wod/matthew
“MORRISON”
50-40-30-20-10 Reps For “MCCLUSKEY”
Time Wall Ball Shots (20/14
lb) 3 Rounds For TIme 9
Box Jumps (24/20 in) Muscle-Ups
Kettlebell Swings (1.5/1 15 Burpee Pull-Ups
pood) 21 Pull-Ups
800 meter Run
wodwell.com/wod/morrison
Wear a weight vest (20/14
1971 BENCHMARK
WODS
May 14, 2020
wodwell.com/wod/neil-leavy
“NICK”
12 Rounds For Time 10
Dumbbell Hang Squat
Cleans (2x45/35 lb)
6 Handstand Push-Ups on
Dumbbells
wodwell.com/wod/nick
“NICOLAS”
For Time Buy-In: 2 mile
Run
Then, 4 rounds of:
3 Rope Climbs
18 Thrusters (95/65 lb)
12 Bar Facing Burpees
Cash-Out: 2 mile Run
Wear a Weight Vest (20/14
lb) throughout
With a running clock, as
fast as possible, complete
all of the work as written.
Start with the 2-mile run,
then move immediately to
the 4 rounds of Rope
Climbs, Thrusters, and Bar
Facing Burpees, then go
directly into another 2-mile
run - all while wearing a
Weight Vest.
wodwell.com/wod/nicolas
page 362 of 430
lb)
“MURPH”
For Time 1 mile Run wodwell.com/wod/mccluskey
100 Pull-Ups
200 Push-Ups
300 Air Squats “MCLAREN”
1 mile Run AMRAP in 20 minutes 3
Thrusters (50%
All with a Weight Vest bodyweight)
(20/14 lb) 5 Box Jumps (24/20 in)
7 Hand Release Push-Ups
Start and end the workout
with a mile run. Partition wodwell.com/wod/mcclaren
the Pull-Ups, Push-Ups, and
Squats as needed. Women
wear a 14 lb. weight vest, “MEIKTILA”
and men wear a 20 lb.
AMRAP in 20 minutes 10
weight vest. Score is the
Pull-Ups
time it takes to complete
40 Air Squats
all the movements,
80 Double-Unders
including both runs. Good
Times for "Murph" wodwell.com/wod/meiktila
(source) - Beginner: 63-71
minutes - Intermediate: 47-
58 minutes - Advanced: “MICHAEL
36-41 minutes - Elite: <35
BOYLE”
minutes Tips and
Strategy If you choose to 7 Rounds for Time 5 Push
partition the reps (which is Presses (155/105 lb)
the original intent of the 10 Kettlebell Swings (32/24
workout) partition them as kg)
follows: 20 rounds of 5 20 Double-Unders
pull-ups, 10 push-ups, and
wodwell.com/wod/michael-boyle
15 air squats. In the
CrossFit community, this is
known as performing 20
rounds of "Cindy." It's the
“MICHAEL
most efficient way to CAMMARATA”
partition such a high Every Minute On the
volume of reps. Intended Minute (EMOM) in 10
1971 BENCHMARK
WODS
May 14, 2020
“NOOKIE”
AMRAP in 20 minutes 7
Squat Cleans (40/30 kg)
7 Push Press (40/30 kg)
7 Back Squats (40/30 kg)
200 meter Run
wodwell.com/wod/nookie
“OFFICER
MARTIN”
AMRAP in 24 minutes 11
Deadlifts (275/185 lb)
40 Box Jumps (24/20 in)
11 Strict Pull-Ups
40 Push-Ups
11 Power Cleans (185/135
lb)
40 Wall Ball Shots (20/14
lb)
wodwell.com/wod/officer-martin
“OTIS”
AMRAP in 15 minutes Back
Squat (1½ bodyweight)
Shoulder Press (¾
bodyweight)
Deadlift (1½ bodyweight)
Start with 1 rep each.
Increase each by 1 rep per
round.
Complete an ascending
ladder of the 3-movement
page 363 of 430
Stimulus While this WOD
is an endurance-type
workout, it should be
performed in
approximately an hour or
less. If, for example, it
takes you 90+ minutes to
complete, you've altered
the stimulus and lost the
requisite intensity -
meaning you should
consider scaling. Scaling
Beginner "Half Murph"
1/2 mile Run 50 Pull-Ups
100 Push-Ups 150 Air
Squats 1/2 mile Run (no
weight vest)
Intermediate (A) Perform
full "Murph" without a
weight vest Intermediate
(B) Perform "Half Murph"
with a weight vest (20/14
lb)
wodwell.com/wod/murph
“NATE”
AMRAP in 20 minutes 2
Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5
pood)
wodwell.com/wod/nate
“NICHOLAS
minutes 2 Squat Cleans
(185/135 lb)
2 Box Jumps (30/24 in)
wodwell.com/wod/michael-
cammarata
“MICHAEL
CAWLEY”
For Time 50 Thrusters
(45/35 lb)
40 Power Snatches (95/65
lb)
30 Back Squats (135/95 lb)
16 Cleans (155/105 lb)
wodwell.com/wod/michael-
cawley
“MICHAEL DEL
VALLE JR.”
5 Rounds for Time 5 Squat
Cleans (155/105 lb)
10 Box Jumps (24/20 in)
50 Double-Unders
wodwell.com/wod/michael-
delvalle-jr
“MICHAEL
ESPOSITO”
21-15-9 Reps for Time
Overhead Squats (95/65
lb)
Hand Release Push-Ups
1971 BENCHMARK
WODS
May 14, 2020
complex, increasing by 1
rep per round. So, perform
1 back squat, 1 shoulder
press, 1 deadlift. Then 2
back squats, 2 shoulder
presses, 2 deadlifts. Then 3
of each, etc. until the 15
minute clock stops.
Scaling For each
movement, pick loads that
are heavy but allow you to
easily complete 3-4 reps
when fresh. As fatigue sets
in and the reps increase,
break each movement into
smaller sets so you can
maintain solid mechanics.
Intermediate Option
Complete as many reps as
possible in 15 minutes of: 1
back squat, 1 shoulder
press, 1 deadlift 2 back
squats, 2 shoulder presses,
2 deadlifts 3 back squats, 3
shoulder presses, 3
deadlifts Etc. Use body
weight for the squats and
deadlifts and 1/2 body
weight for the presses.
Beginner Option
Complete as many reps as
possible in 15 minutes of:
1 squat, 1 push-up, 1
deadlift 2 squats,
2 push-ups, 2 deadlifts
3 squats, 3 push-ups, 3
deadlifts Etc. Use ½ body
weight for the deadlifts.
wodwell.com/wod/otis
page 364 of 430
CHIOFALO”
2 Rounds for Time 800
meter Run
20 Chest-to-Bar Pull-Ups
10 Back Squats (225/155
lb)
wodwell.com/wod/nicholas-
chiofalo
“NICK O’REAR”
AMRAP in 20 minutes 9
Power Cleans (50/35 kg)
7 Shoulder-to-Overheads
(50/35 kg)
4 Toes-to-Bars
2 Rope Climbs
5 Dumbbell Box Step-Ups
(2x30/25 lb) (each leg)
20 Dumbbell Snatches
(50/35 lb)
20 Double-Unders
On a 20-minute clock,
perform as many rounds
and repetitions as possible
(AMRAP) of the work in the
order written. Start with
the 9 Power Cleans and
continue through the 20
Double Unders, then start
again with the 9 Power
Cleans and continue in that
fashion until the 20-minute
clock stops. Score is the
total number of rounds and
repetitions completed
before the clock stops.
wodwell.com/wod/michael-
esposito
“MICHAEL
FODOR”
For Time 100 Reps Total in
any combination of:
Back Squats (185/115 lb)
Deadlifts (185/115 lb)
Shoulder-to-Overheads
(185/115 lb)
wodwell.com/wod/michael-fodor
“MICHAEL
KIEFER”
EMOM in 20 minutes Odd
Minutes:
5 Bench Presses (65% of
1RM)
Even Minutes:
8 Hand Release Push-Ups
For the bench presses, use
the weight that is 65% of
your 1-rep-max.
wodwell.com/wod/michael-kiefer
“MICHAEL
MONTESI”
EMOM in 20 minutes 1
Clean-and-Jerk (80% of 1
RM)
1 Clean (1 RM)
1971 BENCHMARK
WODS
May 14, 2020

wodwell.com/wod/nick-orear 5 Burpee Box Jumps (24/20

“PALMER
(KEITH)”
For Time Buy-In: 800 meter
Run
Then, 5 Rounds of:
10 Pull-Ups
20 Burpees
30 Air Squats
Buy-Out: 800 meter Run
Wear a Weight Vest (20/14
lb)
wodwell.com/wod/palmer-keith
“PATRICK
BROWN”
For Time 3 Rounds of:
5 Back Squats (315/225 lb)
30 Box Jumps (24/20 in)
Then, 3 Rounds of:
5 Deadlifts (315/225 lb)
30 Bar Over Burpees
wodwell.com/wod/patrick-brown
“PATRICK
O’KEEFE”
5 Rounds for Time 10
Thrusters (135/95 lb)
400 meter Run
25 Double-Unders
in)
“NIELD” wodwell.com/wod/michael-
montesi
For Time 400 meter Run
10 Deadlifts (110/70 kg)
1 Rope Climb
“MICHAEL
400 meter Run
10 Deadlifts (110/70 kg) QUILTY”
2 Rope Climbs For Time 5 Clean-and-Jerks
400 meter Run (185/135 lb)
10 Deadlifts (110/70 kg) 10 Clean-and-Jerks (135/95
3 Rope Climbs lb)
400 meter Run 15 Clean-and-Jerks (95/65
10 Deadlifts (110/70 kg) lb)
4 Rope Climbs
400 meter Run With a running clock, as
10 Deadlifts (110/70 kg) fast as possible perform
5 Rope Climbs the prescribed work in the
order written. Score is the
wodwell.com/wod/nield time on the clock when the
last repetition of clean-
and-jerks is completed.
“NUKES”
wodwell.com/wod/michael-quilty
AMRAP in 30 minutes From
0:00-8:00
1 mile Run
Max Deadlifts (315/205 lb) “MICHAEL
RUSSO”
From 8:00-18:00 5 Rounds for Time 10
1 mile Run Burpee Deadlifts (225/155
Max Power Cleans lb)
(225/155 lb) 10 calorie Row
From 18:00-30:00 With a running clock, as
1 mile Run fast as possible perform
Max Overhead Squats the prescribed work in the
(135/95 lb) order written for 5 rounds.
Score is the time on the
Perform all sections with a clock when the last round

page 365 of 430

1971 BENCHMARK
WODS
May 14, 2020
wodwell.com/wod/patrick-okeefe
“PAUL”
5 Rounds For Time 50
Double-Unders
35 Knees-to-Elbows
20 yard Overhead Walk
(185/135 lb)
Good Times for "Paul"
(source) - Beginner: 38-45
minutes - Intermediate: 31-
37 minutes - Advanced:
24-30 minutes - Elite: 19-
23 minutes
wodwell.com/wod/paul
“PAUL BEYER”
6 Rounds for Time 5 Power
Cleans (135/95 lb)
10 Push Presses (135/95
lb)
15 Hand Release Push-Ups
20 Double-Unders
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 6 rounds.
Score is the time on the
clock when the last round
of double-unders is
completed.
wodwell.com/wod/paul-beyer
page 366 of 430
running clock (no rest
between sections). Use a
single barbell. Athlete must
change weights. Take the
overhead squats from the
ground. Score is total reps
from each of the three
barbell movements.
wodwell.com/wod/nukes
“OMAR”
For Time 10 Thrusters
(95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
wodwell.com/wod/omar
“OZ”
For Time 100 Squat Clean
Thrusters (40/20 kg)
wodwell.com/wod/oz
“PALMER
(SCOTT)”
5 Rounds for Time 2
Deadlifts (160/110 kg)
3 Ring Muscle-Ups
10 Pull-Ups
15 Box Jumps (24/20 in)
of 10 calorie Row is
completed.
wodwell.com/wod/michael-russo
“MILLAR”
3 Rounds for Time 7
Muscle-Ups
14 Thrusters (40/30 kg)
21 GHD Sit-Ups
wodwell.com/wod/millar
“MOON”
7 Rounds For Time 10
Hang Split Snatches, Right
Arm (40/30 lb)
1 Rope Climb (15 ft)
10 Hang Split Snatches,
Left Arm (40/30 lb)
1 Rope Climb (15 ft)
Alternate feet in the split
snatch sets. Use a single
dumbbell throughout.
wodwell.com/wod/moon
“MORENO”
For Time 2,000 meter Row
56 Burpees
wodwell.com/wod/moreno
1971 BENCHMARK
WODS
May 14, 2020

wodwell.com/wod/palmer-scott
“MOSZER”
“PAUL
9 Rounds for Time 300
MARTINI”
“PATRICK meter Run
For Time 20 Burpees 6 Air Squats
5 Deadlifts (315/225 lb) BYRNE”
6 Pull-Ups
20 Toes-to-Bars For Time 10 Thrusters 6 Box Jumps (20/24 in)
5 Deadlifts (315/225 lb) (135/95 lb) 6 Burpees
20 Wall Ball Shots (20/14 10 Pull-Ups 6 Sit-Ups
lb) 9 Thrusters (135/95 lb) 6 Lunges (alternating)
5 Deadlifts (315/225 lb) 9 Pull-Ups 6 Russian Kettlebell Swings
20 Hand Release Push-Ups Continue pattern until: (53/35 lb)
5 Deadlifts (315/225 lb) 1 Thruster (135/95 lb)
1 Pull-Up Wear a Weight Vest (20/14
wodwell.com/wod/paul-martini
lb)
Then:
1 Overhead Squats (95/65 wodwell.com/wod/moszer
“PAUL RUBACK” lb)
For Time 25 Back Squats 1 Handstand Push-Up
(80% of 1 RM) 2 Overhead Squats (95/65 “MURPH
lb) DEMARCATION”
In a single set 2 Handstand Push-Ups
For Time (with a Partner)
Continue pattern until:
Buy-In:
Do not rack the weight 10 Overhead Squats (95/65
1000 meter Row
until all the repetitions are lb)
completed 10 Handstand Push-Ups
800 meter Run
wodwell.com/wod/paul-ruback wodwell.com/wod/patrick-byrne
50 Pull-Ups
100 Push-Ups
150 Air Squats
“PEDRO 66” “PATRICK 800 meter Run
30 Pull-Ups
3 Rounds for Time 22 WATERS”
60 Push-Ups
calorie Row AMRAP in 10 minutes 5 90 Air Squats
22 Shoulder-to-Overheads Clean-and-Jerks (135/105 800 meter Run
(95/65 lb) lb) 20 Pull-Ups
22 Pull-Ups 200 meter Sprint 40 Push-Ups
22 Back Squats (95/65 lb)
60 Air Squats
22 Sit-Ups wodwell.com/wod/patrick-waters 800 meter Run

Cash-Out: 5 Push-Ups
Buy-Out:

page 367 of 430

1971 BENCHMARK
WODS
May 14, 2020
Do not use a weight rack.
Take the barbell from the
ground.
wodwell.com/wod/pedro-66
“PETER
CARROLL”
AMRAP in 8 minutes 5
Snatches (115/85 lb)
10 Burpees
wodwell.com/wod/peter-carroll
“PETER
HERRERA”
AMRAP in 35 minutes 400
meter Run
9-8-7-6-5-4-3-2-1 Deadlifts
(bodyweight)
200 ft Walking Lunges
8 Burpees over the Bar
In the first round following
the run, complete 9
deadlifts before continuing
to the lunges and burpees.
In the next round,
complete 8 deadlifts, etc. If
the athlete completes the
round of 1 deadlift, the
following round starts back
at 9.
wodwell.com/wod/peter-herrera
page 368 of 430
“PAUL”
7 Rounds for Time 100
meter Sprint
19 Kettlebell Swings (2/1.5
pood)
10 Burpee Box Jumps
(24/20 in)
3 minutes Rest
Time each round. Score is
total time for all seven
rounds, including rest.
wodwell.com/wod/paul-2
“PAUL GILL”
For Time 54 Deadlifts
(95/65 lb)
54 Double-Unders
54 Cleans (95/65 lb)
54 Burpees
wodwell.com/wod/paul-gill
“PAUL
MITCHELL”
For Time 10-9-8-7-6-5-4-3-
2-1 reps of:
Overhead Squats (135/95
lb)
Strict Handstand Push-Ups
wodwell.com/wod/paul-mitchell
1000 meter row
Wear a Weight Vest (20/14
lb), except on the row
Partners run together. For
everything else (row, push-
ups, pull-ups, and air
squats) one partner works
at a time; break up the
reps between partners as
needed.
wodwell.com/wod/murph-
demarcation
“NED”
7 Rounds For Time 11 Back
Squats (bodyweight)
1,000 meter Row
wodwell.com/wod/ned
“NICHOLAS
ROSSOMANDO”
3 Rounds for Time 5 Push
Presses (70% of 1 RM)
10 Burpee Box Jumps
(24/20 in)
wodwell.com/wod/nicholas-
rossomando
“NICKMAN”
10 Rounds For Time 200
meter Farmers Carry
(55/35 lb)
1971 BENCHMARK
WODS
May 14, 2020

“PETER “PAUL 10 Weighted Pull-Ups

NELSON”
4 Rounds for Time 10
Overhead Squats (95/65
lb)
10 Box Jumps (30/24 in)
10 Shoulder-to-Overheads
(95/65 lb)
10 Wall Ball Shots (20/14
lb, 12/10 ft)
wodwell.com/wod/peter-nelson
“PHEEZY”
3 Rounds For Time 5 Front
Squats (165/105 lb)
18 Pull-Ups
5 Deadlifts (225/155 lb)
18 Toes-to-Bars
5 Push Jerks (165/105 lb)
18 Hand-Release Push-Ups
Use two barbells. Take the
front squats and push jerks
from the ground.
wodwell.com/wod/pheezy
“PIDGEON”
7 Rounds for Time 7 Sumo
Deadlift High-Pulls (95/65
lb)
16 Box Jumps (24/20 in)
45 Double-Unders
Cash out:
2016 meter Row
TEGTMEIER”
4 Rounds for Time 21
Burpees
15 Pull-Ups
9 Back Squats (225/155 lb)
wodwell.com/wod/paul-tegtmeier
“PETER
BIELFIELD”
4 Rounds for Time 15
Overhead Squats (95/65
lb)
400 meter Run
15 Handstand Push-Ups
400 meter Run
wodwell.com/wod/peter-bielfield
“PETER
FREUND”
EMOM in 11 minutes 5
Clean-and-Jerks (135/95 lb)
wodwell.com/wod/peter-freund
“PETER
LANGONE”
For Time 30 Burpees
30 Snatches (75/55 lb)
30 Hand Release Push-Ups
30 Snatches (135/95 lb)
20 Handstand Push-Ups
30 Snatches (165/115 lb)
(35/25 lb)
20 Dumbbell Power
Snatches (55/35 lb),
alternating
wodwell.com/wod/nickman
“NOAH”
For Time Buy-in: 67 Push-
Ups
Then, 3 Rounds of:
800 meter Run
23 Pull-Ups
23 Wall Ball Shots
21 Deadlifts (165/105 lb)
Cash-out: 67 Push-Ups
wodwell.com/wod/noah
“NUTTS”
For Time 10 Handstand
Push-Ups
15 Deadlifts (250/175 lb)
25 Box Jumps (30/24 in)
50 Pull-Ups
100 Wall Ball Shots (20/14
lb)
200 Double-Unders
400 meter Run (with 45/35
lb plate)
wodwell.com/wod/nutts

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1971 BENCHMARK
WODS
May 14, 2020

Wear a Weight Vest (20/14 wodwell.com/wod/peter-langone

lb)
wodwell.com/wod/pidgeon
“PK”
5 Rounds for Time 10 Back
Squats (225/155 lb)
10 Deadlifts (275/185 lb)
400 meter Sprint
2 minutes Rest
wodwell.com/wod/pk
“PETER VEGA”
For Time 75 Thrusters
(75/45 lb)
10 Double-Unders
Perform the double-
unders at the beginning of
every minute after a full
minute of thrusters.
wodwell.com/wod/peter-vega
“ORIO PALMER”
7 Rounds for Time 3 Clean-
and-Jerks (185/115 lb)
6 Handstand Push-Ups
9 Box Jumps (24/20 in)
wodwell.com/wod/orio-palmer
“OZZY”
7 Rounds For Time 11
Deficit Handstand Push-
Ups (6/4 in)
1,000 meter Run

“RALPH” “PHILIP HAYES” wodwell.com/wod/ozzy

4 Rounds For Time 8 For Time 10-9-8-7-6-5-4-3-

Deadlifts (250/175 lb) 2-1 reps of: “PAT”
16 Burpees Deadlifts (315/225 lb)
6 Rounds for Time 25 Pull-
3 Rope Climbs (15 ft)
1-2-3-4-5-6-7-8-9-10 reps Ups
600 meter Run
of: 50 ft Front-Rack Lunges
Burpees (75/55 lb)
wodwell.com/wod/ralph
25 Push-Ups
Decrease the deadlifts by 1 50 ft Front-Rack Lunges
“RAYMOND rep every round and (75/55 lb)

DOWNEY” increase the burpees by 1

rep until you do 1 deadlift Wear a Weight Vest (20/14
For Time 1600 meter Run and 10 burpees. lb)
10 Deadlifts (365/255
lb/85% BW) wodwell.com/wod/philip-hayes wodwell.com/wod/pat
1200 meter Run
20 Back Squats (275/185
lb) “PIERLUIGI “PATRICK
800 meter Run LYONS”
R./MATTEO D.”
30 Front Squats (185/135
AMRAP (with a Partner) in 5 Rounds for Time 5
lb)
34 minutes 4 Rope Climbs Deadlifts (135/95 lb)
400 meter Run
10 Thrusters (95/75 lb) 5 Hang Cleans (135/95 lb)
40 Cleans (135/95 lb)
5 Push Presses (135/95 lb)

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1971 BENCHMARK
WODS
May 14, 2020
wodwell.com/wod/raymond-
downey
“RAYMOND
YORK”
For Time 10 Front Squats
(135/95 lb)
10 Air Squats
10 Overhead Squats
(135/95 lb)
10 Walking Lunges
10 Back Squats (135/95 lb)
10 Burpees
With a running clock, as
fast as possible perform
the prescribed work in the
order written. For the
walking lunges, one
repetition is equivalent to
one right and left lunges.
Score is the time on the
clock when the last
repetition of burpees is
completed.
wodwell.com/wod/raymond-york
“RICARDO
QUINN”
EMOM in 15 minutes 2
Push Presses (80% of 1
RM)
10 Double-Unders
On a 15-minute clock,
perform the prescribed
work every minute on the
page 371 of 430
19 calorie Row
Then, For Time, complete:
31 Stone Shouldering (as
heavy as possible)
On a 34-minute clock
perform as many rounds
and repetitions as possible
of the Rope Climbs,
Thrusters, and Row. Once
the 34 minutes is up,
immediately start a
running clock and begin
the 31 Stone Shouldering.
If you don't have a
strongman Stone, perform
Cleans with a heavy D-ball,
Sandbag, or other odd
object. Score is the total
number of rounds and
repetitions of the AMRAP
portion of the workout, as
well as the time and load
of the Stone Shouldering.
wodwell.com/wod/pierluigi-r-
matteo-d
“PONGO/NAVAS
”
AMRAP in 20 minutes 3
Rope Climbs
8 Shoulder-to-Overheads
(135/85 lb)
34 calorie Row
On a clock with 20 minutes
and 20 seconds, complete
Front Squats (135/95 lb)
5 Burpee Box Jumps (24/20
in)
wodwell.com/wod/patrick-lyons
“PATTON”
For Time 25 Deadlifts
(155/105 lb)
400 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks
(155/105 lb)
800 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks
(155/105 lb)
10 Strict Pull-Ups
800 meter Run
10 Clean-and-Jerks
(155/105 lb)
10 Strict Pull-Ups
400 meter Run
25 Deadlifts (155/105 lb)
wodwell.com/wod/patton
“PAUL 4179”
9 Rounds for Time 4 Strict
Pull-Ups
1 Deadlift (275/185 lb)
7 Burpees
9 Double-Unders
100 meter Run
wodwell.com/wod/paul-4179
1971 BENCHMARK
WODS
May 14, 2020
minute. Score is the total
number of repetitions
completed within the 15-
minute clock.
wodwell.com/wod/ricardo-quinn
“RICHARD
KELLY JR.”
For Time 30 Power
Snatches (80% BW)
Then,
1 rep max Snatch
With a running clock, as
fast as possible perform
the 30 Power Snatches at
80% bodyweight. After
completing the 30
repetitions, athlete must
establish a one-rep max
Snatch. Score is the time
on the clock when the 30
Snatches are completed
and the heaviest load
successfully lifted.
wodwell.com/wod/richard-kelly-jr
“RICHARD
VANHINE”
4 Rounds for Time 25
Shoulder-to-Overheads
(135/95 lb)
400 meter Run
15 Thrusters (135/95 lb)
page 372 of 430
as many rounds and
repetitions as possible
(AMRAP) of the prescribed
work in the order written.
Score is the total number
of rounds and repetitions
completed before the clock
stops.
wodwell.com/wod/pongo-navas
“RANDY”
For Time 75 Power
Snatches (75/55 lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
last power snatch is
completed. Good Times
for "Randy" (source) -
Beginner: 9-15 minutes -
Intermediate: 6-8 minutes -
Advanced: 4-6 minutes -
Elite: <4 minutes Tips and
Strategy Good technique
from the start sets the tone
for “Randy.” Although the
weight is light and you can
get away with muscling
your way through the first
half, that will quickly catch
up with you on the back-
half of this high-rep
workout. Using the legs
while keeping the arms
straight and relaxed allows
“PAUL
KEATING”
AMRAP in 10 minutes 5
Thrusters (135/95 lb)
7 Kettlebell Swings (32/24
kg)
10 Toes-to-Bars
wodwell.com/wod/paul-keating
“PAUL PANSINI”
For Time 1000 meter Row
30 Bar Over Burpees
20 Snatches (135/95 lb)
If unable to row, run for
800 meters.
wodwell.com/wod/paul-pansini
“PAZ”
Cash-In: 1,000 meter Run
Directly into AMRAP in 22
minutes of:
23 Air Squats
7 Burpees
14 Push-Ups
Cash-Out: 1,000 meter Run
To start the workout,
athlete must run for 1,000
meters as a cash-in. Then,
on a 22-minute clock, as
many rounds and
repetitions as possible
1971 BENCHMARK
WODS
May 14, 2020
400 meter Run for the upper body to have
gas in the tank for the last
wodwell.com/wod/richard- 25-30 reps. The way you
vanhine break up your reps is up to
you. Here are some
options to try: 21-18-15-
“RJ” 12-9 5 sets of 15 5 sets of
5 Rounds For Time 800 10, then 8-8-7-7 10 sets of
meter Run 7, then 5 Intended
5 Rope Climbs (15 ft) Stimulus This "singlet" (a
50 Push-Ups workout with only one
movement) should feel
wodwell.com/wod/rj very muscularly fatiguing.
With only one movement
to work through—and 75
“ROBERT repetitions—the workout is
CORDICE” straightforward. The load
For Time 21-15-9 Reps of: should feel light, but will
Power Snatches (75/45 lb) become taxing within a
Sit-Ups couple of minutes. Your
grip and lungs will suffer
Then, the most during "Randy."
15-12-9 Reps of: Scaling Options Scale the
Power Snatches (95/65 lb) load and/or the volume in
Knees-to-Elbows "Randy" so that the load
feels light. You should be
Finally, able to move quickly and
complete at least 5
12-9-6 Reps of:
Power Snatches (115/85 lb) unbroken reps for every
set. This workout should
Toes-to-Bars
not take more than 15
minutes, so scale
Use a single barbell.
accordingly. Beginner
Athlete must change
Option For Time: 50
his/her own weights
Power Snatches (65/45 lb)
between rounds.
wodwell.com/wod/randy
wodwell.com/wod/robert-cordice
page 373 of 430
(AMRAP) perform the
prescribed work in the
order written. To finish the
workout, complete the
1,000 meter Run. Athlete
may wear a Weight Vest
throughout the workout.
Score is the total number
of rounds and repetitions
completed within the 22-
minute time cap.
wodwell.com/wod/paz
“PETER
BRENNAN”
4 Rounds for Time 400
meter Run
10 Overhead Squats (95/65
lb)
10 Burpees
wodwell.com/wod/peter-brennan
“PETER GANCI
JR.”
3 Rounds for Time 5
Handstand Push-Ups
10 Push Presses (95/65 lb)
15 Snatches (95/65 lb)
20 Kettlebell Swings (24/16
kg)
wodwell.com/wod/peter-ganci-jr
1971 BENCHMARK
WODS
May 14, 2020

“ROBERT “RAYMOND “PETER

EVANS”
21-15-9 Reps for Time
Squat Cleans (135/95 lb)
Handstand Push-Ups
wodwell.com/wod/robert-evans
“ROBERT KING
JR.”
AMRAP in 10 minutes 5
Push Presses (60% of 1RM)
5 Sit-Ups
5 Handstand Push-Ups
5 Sit-Ups
wodwell.com/wod/robert-king-jr
“ROBERT
MCMAHON”
3 Rounds for Time 5
Thrusters (155/105 lb)
10 Pull-Ups
15 Ring Push-Ups
wodwell.com/wod/robert-
mcmahon
“ROBERT
NAGEL”
3 Rounds for Time 100 foot
Overhead Walking Lunges
(45/25 lb)
20 Wall Ball Shots (20/14
lb)
MEISENHEIMER” MARTIN”
3 Rounds for Time 250 2 Rounds for Time 20
meter Row Clean-and-Jerks (135/95 lb)
15 Squat Cleans (135/95 20 Chest-to-Bar Pull-Ups
lb)
25 Burpees wodwell.com/wod/peter-martin
15 Squat Cleans (135/95
lb)
250 meter Row “PHANTOM”
Rest in 2 minutes AMRAP (with a Partner) in
30 minutes Buy-in:
wodwell.com/wod/raymond- 1 mile Run (together)
meisenheimer
Then, AMRAP in the
remaining time of:
“RED HORSE”
27 Push-Ups
AMRAP in 10 minutes 17 20 Deadlifts (315/205 lb)
seconds 9 Thrusters (95/65
lb) Start with the 1-mile Run
22 Burpees (both partners run
13 Kettlebell Swings (53/35 together). After both
lb) partners finish the run,
500 meter Row start the AMRAP Push-Ups
and Deadlifts - breaking up
wodwell.com/wod/red-horse the repetitions between
partners as needed.
Score is the total number
“RICH” of repetitions of the Push-
For Time 13 Squat Ups and Deadlifts.
Snatches (155/105 lb)
wodwell.com/wod/phantom
Then, 10 Rounds of:
10 Pull-Ups
100 meter Sprint “PHILIP PETTI”
For Time 20 Thrusters
Then, 13 Squat Cleans (135/95 lb)
(155/105 lb) 20 Burpees
20 Cleans (135/95 lb)

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1971 BENCHMARK
WODS
May 14, 2020
20 Box Jumps (24/20 in)
10 Push Presses (135/95
lb)
wodwell.com/wod/robert-nagel
“ROBERT SPEAR
JR.”
15-12-9 Reps for Time
Front Squats (185/135 lb)
Burpee Pull-Ups
wodwell.com/wod/robert-spear-jr
“ROCK”
3 AMRAPs in 17 minutes
AMRAP in 5 minutes
10 Power Cleans (135/95
lb)
12 Burpees
14 Box Jumps (24/20 in)
20 Sit-Ups
Max distance Row
Rest 1 minute
For the AMRAP portions
complete all reps then use
the remainder of the 5:00
minutes to row for a max
distance (meters) and then
rest 1 minute. Score for
each round is the meters
rowed. Score for the
workout is the total
distance rowed,
cumulatively in all three
AMRAPs.
page 375 of 430
wodwell.com/wod/rich 20 Sit-Ups
20 Shoulder-to-Overheads
(135/95 lb)
“RICHARD 20 Push-Ups
MULDOWNEY” 20 Overhead Squats
7 Rounds for Time 10 (135/95 lb)
Burpees 20 Handstand Push-Ups
20 Front Squats (135/95 lb)
8 Pull-Ups
6 Box Jumps (30/24 in) 20 Air Squats
4 Handstand Push-Ups
wodwell.com/wod/philip-petti
2 Muscle-Ups
wodwell.com/wod/richard-
muldowney “PIKE”
5 Rounds for Time 20
Thrusters (75/55 lb)
“RICKY” 10 Strict Ring Dips
AMRAP in 20 minutes 10 20 Push-Ups
Pull-Ups 10 Strict Handstand Push-
5 Dumbbell Deadlifts Ups
(75/55 lb) 50 meter Bear Crawl
8 Push-Presses (135/95 lb)
wodwell.com/wod/pike
wodwell.com/wod/ricky
“RAHOI”
“ROBBIE” AMRAP in 12 minutes 12
AMRAP in 25 minutes 8 Box Jumps (24 in/20 in)
Freestanding Handstand 6 Thrusters (95 lbs/65 lb)
Push-Ups 6 Bar-Facing Burpees
1 L-Sit Rope Climb (15
foot) wodwell.com/wod/rahoi
wodwell.com/wod/robbie
“RANKEL”
AMRAP in 20 minutes 6
“ROBERT Deadlifts (225/155 lb)
CRAWFORD” 7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5
For Time 50 Clean-and-
1971 BENCHMARK
WODS
May 14, 2020

wodwell.com/wod/rock Jerks (95/65 lb) pood)

50 Burpees 200 meter Run

“RONALD wodwell.com/wod/robert- wodwell.com/wod/rankel

crawford
KERWIN”
For Time 20 Power
Snatches (95/65 lb) “ROBERT
5 Burpees
FOTTI”
15 Power Snatches (105/75
lb) AMRAP in 7 minutes 1
10 Burpees Squat Clean (185/135 lb)
10 Power Snatches (115/85 2 Clean-and-Jerks (185/135
lb) lb)
15 Burpees 3 Bar Over Burpees
5 Power Snatches (135/95
lb) On a 7-minute clock, as
20 Burpees many rounds and
repetitions as possible
wodwell.com/wod/ronald-kerwin (AMRAP) perform the
prescribed work in the
order written. Score is the
“RONNIE total number of rounds and
HENDERSON” repetitions completed
before the 7-minute clock
For Time 20 Deadlifts stops.
(225/135 lb)
500 meter Row wodwell.com/wod/robert-fotti
10 Deadlifts (275/185 lb)
500 meter Row
5 Deadlifts (315/225 lb) “ROBERT LANE”
500 meter Row
For Time 50 Double-Unders
5 Power Cleans (135/95 lb)
wodwell.com/wod/ronnie-
henderson 40 Double-Unders
5 Shoulder-to-Overheads
(155/105 lb)
“RUNYAN” 30 Double-Unders
5 Squat Cleans (185/135
AMRAP in 24 minutes 21
lb)
Bar Over Burpees
20 Double-Unders
7 Deadlifts (1.5x
5 Clean-and Jerks (225/155
“RAYMOND
MURPHY”
5 Rounds for Time 25
Double-Unders
35 Kettlebell Swings (24/16
kg)
45 Air Squats
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 5 rounds.
Score is the time on the
clock when the last round
of air squats is completed.
wodwell.com/wod/raymond-
murphy
“RENÉ”
7 Rounds for Time 400
meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
Wear a Weight Vest (20/14
lb)
With a running clock,
complete 7 rounds of the
work in the order written.
Men wear a 20 lb Weight

page 376 of 430

1971 BENCHMARK
WODS
May 14, 2020

bodyweight) lb) Vest, and women wear a

10 Pull-Ups
wodwell.com/wod/runyan
“SALVATORE
CALABRO”
12-9-6-3 Reps for Time
Deadlifts (60% BW)
Ring Rows
wodwell.com/wod/salvatore-
calabro
“SANTIAGO”
7 Rounds For Time 18
Dumbbell Hang Squat
Cleans (35/25 lb)
18 Pull-Ups
10 Power Cleans (135/95
lb)
10 Handstand Push-Ups
wodwell.com/wod/santiago
“SCHMALLS”
For Time 800 meter Run
Then 2 Rounds of:
50 Burpees
40 Pull-Ups
30 Pistols
20 Kettlebell Swings (1.5/1
pood)
10 Handstand Push-Ups
14 lb Weight Vest
wodwell.com/wod/robert-lane throughout the workout.
Score is the time it takes
to complete all 7 rounds.
“ROBERT Tips and Strategy A long
MCPADDEN” workout like "René"
4 Rounds for Time 7 requires a steady, constant
Snatches (135/95 lb) pace of about 75-80% of
14 Burpees your maximum effort. Keep
21 Wall Ball Shots (20/14 moving and rest only
lb) during the transition from
500 meter Row one movement to the next.
If there's a movement in
wodwell.com/wod/robert- the workout that's in your
mcpadden wheelhouse (if, for
instance, you're a very fast
runner) then bump up the
“ROBERT intensity you put forth on
PARRO” that movement to help
your overall score.
8 Rounds for Time 8 Front
Intended Stimulus
Squats (135/95 lb)
"René" is a long workout
8 Box Jumps (30/24 in)
that should feel sort of like
8 Squat Cleans (135/95 lb)
running a 10k--continuous
8 Burpee Box Jumps (24/20
movement that mainly
in)
challenges your
cardiovascular endurance.
wodwell.com/wod/robert-parro
The movements should be
done in a couple of big sets
“ROBERT each or entirely unbroken.
More than anything, your
WALLACE” lungs should be burning
For Time 50 Power throughout this WOD; so
Snatches (95/65 lb) scale properly so you can
40 Burpees move continuously.
30 Power Cleans (95/65 lb) Scaling Options "René" is
20 GHD Sit-Ups a long, grinding workout.
10 Overhead Squats (95/65 Scale the volume, load,
lb) and/or the skill level (see:

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1971 BENCHMARK
WODS
May 14, 2020
Then, 800 meter Run
wodwell.com/wod/schmalls
“SCOTT
KOPYTKO”
For Time 30 Back Squats
(225/155 lb)
1 minute Rest
Then,
30 Deadlifts (225/155 lb)
wodwell.com/wod/scott-kopytko
“SCRUFF”
6 Rounds for Time 1 Squat
Snatch (70/50 kg)
6 Ring Muscle-Ups
11 calorie Assault Bike
64 Double-Unders
11 Burpees
6 Chest-to-Bar Pull-Ups
1 Squat Clean (70/50 kg)
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 6 rounds.
Score is the time on the
clock when the last round
of squat clean is
completed.
wodwell.com/wod/scruff
page 378 of 430
wodwell.com/wod/robert-wallace Pull-Up Scaling) so you can
move through the workout
at a steady pace with
“ROCKET” minimum rest periods. If
AMRAP in 30 minutes 50 you have to rest for more
meter Swim than 15 seconds at a time,
10 Push-Ups you'll sap the intensity out
15 Air Squats of this challenging hero
WOD. Intermediate 5
wodwell.com/wod/rocket Rounds for Time 400 meter
Run 21 Walking Lunges 15
Pull-Ups 9 Burpees No
“RONEY” Weight Vest Beginner 4
4 Rounds For Time 200 Rounds for Time 400 meter
meter Run Run 21 Walking Lunges 15
11 Thrusters (135/95 lb) Ring Rows 9 Burpees No
200 meter Run Weight Vest
11 Push Presses (135/95
lb) wodwell.com/wod/rene
200 meter Run
11 Bench Presses (135/95
lb)
“RICHARD
ALLEN”
wodwell.com/wod/roney For Time 30 Back Squats
(65% BW)
“ROY” wodwell.com/wod/richard-allen
5 Rounds For Time 15
Deadlifts (225/155 lb)
20 Box Jumps (24/20 in) “RICHARD
25 Pull-Ups PRUNTY”
2 Rounds for Time 2 Power
wodwell.com/wod/roy
Snatches (135/95 lb)
50 Double-Unders
4 Power Cleans (135/95 lb)
“RUSS”
25 Kettlebell Swings (24/16
3 Rounds for Time 50 kg)
meter Sandbag Walk 6 Front Squats (135/95 lb)
(70/53 lb) 50 Hand Release Push-Ups
1971 BENCHMARK
WODS
May 14, 2020
“SEAN HANLEY”
For Time 2000 meter Row
Perform 5 Burpee with
Lateral Jump Over the
Rower each minute
Perform 5 burpees with
lateral jumps over the
rower every minute at the
start of the minute until
the 2000 meter row is
over. After that, perform
another 5 burpees with
lateral jumps over the
rower.
wodwell.com/wod/sean-hanley
“SERGIO”
5 Rounds for Time 7 Power
Cleans (135/95 lb)
31 calorie Row
12 Push-Ups
18 Sit-Ups
1 Rope Climb
wodwell.com/wod/sergio
“SEVERIN”
For Time 50 Strict Pull-Ups
100 Hand-Release Push-
Ups
5 km Run
Wear a Weight Vest (20/14
lb)
page 379 of 430
50 meter Sandbag Sprint
(70/53 lb)
10 meter Bear Crawl
5 Single-Arm Kettlebell
Swing, Clean, Squat, Push
Press (each arm) (53/35 lb)
10 meter Bear Crawl
Wear a 20 lb Weight Vest
Pick up the sandbag and
carry it during the walk,
then turn around and
sprint back to the starting
location before dropping
the sandbag and bear
crawling to the kettlebell.
Each rep with the kettlebell
consists of one swing, one
clean, one squat (with the
kettlebell in the rack
position) and one push
press. Once done with the
kettlebell work, bear crawl
back to the sandbag and
repeat.
wodwell.com/wod/russ
“SAMAN”
8 Rounds for Time 13
Deadlifts (185/125 lb)
17 Wall Ball Shots (20/14
lb)
400 meter Run
wodwell.com/wod/saman
8 Push Presses (135/95 lb)
25 Burpees
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 2 rounds.
Score is the time on the
clock when the last round
of burpees is completed.
wodwell.com/wod/richard-prunty
“RILEY”
For Time 1.5 mile Run
150 Burpees
1.5 mile Run
Wear a Weight Vest (20/14
lb)
wodwell.com/wod/riley
“ROBBINS”
6 Rounds for Time 400
meter Run
30 Burpees
Wear a Weight Vest (20/14
lb)
wodwell.com/wod/robbins
“ROBERT
CURATOLO”
For Time 50 Back Squats
1971 BENCHMARK
WODS
May 14, 2020
wodwell.com/wod/severin
“SGT. MICHAEL
SMITH”
For Time 1960 meter Row
Then, 10 Rounds of:
8 Wall Ball Shots (20/14 lb)
27 Double-Unders
7 Push-Ups
7 Pull-Ups
Then, 2016 meter Run
wodwell.com/wod/sgt-michael-
smith
“SHAWN”
For Time 5 mile Run
After each 5 minute run
interval:
50 Air Squats
50 Push-Ups
Run in 5-minute intervals,
stopping after each to
perform 50 Air Squats and
50 Push-Ups before
beginning the next 5-
minute run interval.
Score is the time on the
clock when the 5 mile Run
is completed.
wodwell.com/wod/shawn
page 380 of 430
“SANTORA”
3 Rounds For Max Reps in
17 minutes 1 minute Squat
Cleans (155/105 lb)
1 minute Shuttle Sprints
(20 ft forward, 20 ft
backwards)
1 minute Deadlifts
(245/165 lb)
1 minute Burpees
1 minute Jerks (155/105 lb)
1 minute Rest between
rounds
For the shuttle sprints,
count 20 ft forward and 20
ft backwards as one
repetition.
wodwell.com/wod/santora
“SCOOTER”
With a Running Clock in 35
minutes First, AMRAP in 30
minutes (with a Partner)
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100 meter Sprint
Partners alternate rounds
Then, 5 minutes to find a
1-rep-max Partner Deadlift
For the AMRAP, one
partner work while the
(135/95 lb)
50 Deadlifts (135/95 lb)
50 Bar Over Burpees
wodwell.com/wod/robert-curatolo
“ROBERT
HAMILTON”
For Time 41 Push-Ups
41 Ring Dips
10 Power Snatches (135/95
lb)
41 Air Squats
41 Box Jumps (24/20 in)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
last repetition of box jumps
is completed.
wodwell.com/wod/robert-
hamilton
“ROBERT
LINNANE”
For Time 50 Cleans
(135/95 lb)
75 Toes-to-Bars
100 Wall Ball Shots (20/14
lb)
wodwell.com/wod/robert-linnane
1971 BENCHMARK
WODS
May 14, 2020
“SHINNERS”
AMRAP (with a Partner) in
25 minutes 30 Burpees
1,000 meter Row
30 Kettlebell Swings (70/53
lb)
On a 25-minute clock,
complete as many rounds
and repetitions as possible
(AMRAP) of the work in the
order written, as a team.
One person works at a
time. Split all work
however desired. Score is
the total number of rounds
and repetitions completed
before the 25-minute clock
stops. Scaling
Intermediate AMRAP
(with a Partner) in 25
minutes 30 Burpees 1,000
meter Row 30 Kettlebell
Swings (53/35 lb)
Beginner AMRAP (with a
Partner) in 25 minutes 30
Squat Thrusts 1,000
meter Row 30 Russian
Kettlebell Swings (35/25
lb)
wodwell.com/wod/shinners
“SLOB”
For Time 2,000 meter Run
50 Pull-Ups
50 Thrusters (40/30 kg)
2,000 meter Row
page 381 of 430
other rests, switching after
each full round is
completed.
wodwell.com/wod/scooter
“SCOTT
LARSEN”
Every 2 Minutes For As
Long As Possible Push
Press (75% of 1 rep-max)
Handstand Push-Up
Start with 1 repetition of
each, then add 1 one
repetition to each
movement every 2
minutes
When the clock starts,
perform one push press
and one handstand push-
up. At the 2:00 mark,
perform two of each, then
at 4:00 perform three of
each. Add one repetition to
each movement every two
minutes on the minute
(E2MOM) and continue for
as long as possible until
unable to complete the
required number of reps
within the 2-minute round
(similar to "Death By" style
workouts).
wodwell.com/wod/scott-larsen
“ROBERT
MINARA”
For Time 25 calorie Row
25 Box Jump Overs (24/20
in)
25 Deadlifts (185/115 lb)
25 Wall Ball Shots (20/14
lb)
25 Ring Dips
25 Wall Ball Shots (20/14
lb)
25 Deadlifts (185/115 lb)
25 Box Jump Overs (24/20
in)
25 calorie Row
wodwell.com/wod/robert-minara
“ROBERT
REGAN”
For Time 30 Back Squats
(225/155 lb)
1 mile Run
wodwell.com/wod/robert-regan
“ROBERTS
RIDGE”
For Time 10 Clean & Jerk
(185/115 lb)
20 Kettlebell Swings (70/53
lb)
30 Thrusters (95/65 lb)
40 Chest-to-Bar Pull Ups
50 Over-the-Bar Burpees
60 Wall Ball Shots (20/14
1971 BENCHMARK
WODS
May 14, 2020

wodwell.com/wod/slob
“SMYKOWSKI”
For Time 6 km Run
60 Burpee Pull-Ups
Wear a weight vest (30/20
lb)
wodwell.com/wod/smykowski
“SPEHAR”
For Time 100 Thrusters
(135/95 lb)
100 Chest-to-Bar Pull-Ups
6 mile Run
“SEALS”
For Time (with a Partner)
Buy-In: 2,006 meter Ski
Then, 15 Rounds of:
12 Dumbbell Thrusters
(2x50/35 lb)
10 Stone Over Shoulders
(100/70 lb)
Cash-Out: 2,947 meter
Bike
*Every 7 minutes, perform
22 Burpees (each)
Time Cap: 40 minutes
lb)
70 calorie Row
With a running clock,
complete the work as
written, as fast as possible.
Score is the time on the
clock when the row is
complete. Scaling
Options Intermediate
For Time 10 Clean-and-
Jerks (135/85 lb) 20
Kettlebell Swings (53/35 lb)
30 Thrusters (45/35 lb
barbell) 40 Pull-Ups 50
Over-the-Bar Burpees 60
Wall Ball Shots (20/14 lb)
70 calorie Row

Partition the thrusters, With a running clock, as wodwell.com/wod/roberts-ridge

pull-ups and run as fast as possible perform

needed. the prescribed work in the
order written. Athletes “RONALD
wodwell.com/wod/spehar must accomplish the 2,006 BUCCA”
meter ski before moving For Time 21 Pull-Ups
on to the 15 rounds of 21 Thrusters (95/65 lb)
“STALKER OF dumbbell thrusters and 15 Snatches (95/65 lb)
THE SEAS” stone over shoulders. If 15 Pull-Ups
you don't have a Stone, 15 Thrusters (95/65 lb)
For Time Buy-In:
use a Dead Ball, Sandbag, 10 Snatches (95/65 lb)
3 Devil Presses (2x50/35
or other odd object. After 9 Pull-Ups
lb)
the 15 rounds, athletes 9 Thrusters (95/65 lb)
37 Double-Unders
must accomplish the 2,947 5 Snatches (95/65 lb)
meter bike. Score is the
Directly into, 4 Rounds of:
time on the clock when the wodwell.com/wod/ronald-bucca
29 Sit-Ups
bike is completed.
20 Double Dumbbell
Deadlifts (2x50/35 lb) wodwell.com/wod/seals “RONNIE GIES”
Buy-Out: 4 Rounds for Time 18 Pull-

page 382 of 430

1971 BENCHMARK
WODS
May 14, 2020
4 Devil Presses (2x50/35
lb)
23 Dumbbell Rows
(2x50/35 lb)
600 meter Run
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
accomplish the buy-in of 3
Devil Presses and 37
Double-Unders before
moving on to 4 rounds of
29 Sit-Ups and 20 Double
Dumbbell Deadlifts. To
complete the workout,
perform the buy-out of 4
Devil Presses, 23 Dumbbell
Rows, and 600 meter Run.
Score is the time on the
clock when the 600 meter
Run is completed.
wodwell.com/wod/stalker-of-the-
seas
“STEPHEN
BELSON”
For Time 20 Box Jumps
(30/24 in)
5 Squat Cleans (155/105
lb)
30 Box Jumps (30/24 in)
5 Squat Cleans (155/105
lb)
40 Box Jumps (20 in)
5 Squat Cleans (155/105
lb)
page 383 of 430
Ups
“SEAN TALLON” 18 Sumo Deadlift High-
5 Rounds for Time 5 Clean- Pulls
and-Jerks (135/95 lb) 18 Wall Ball Shots (20/14
50 meter Sprint in)
5 Thrusters (135/95 lb) 18 Ring Dips
50 meter Sprint
wodwell.com/wod/ronnie-gies
wodwell.com/wod/sean-tallon
“RUBEN
“SERGIO CORREA”
VILLANUEVA” For Time 21 Back Squats
For Time 50 Double-Unders (225/185 lb)
5 Power Snatches (135/95 400 meter Run
lb) 15 Front Squats (185/135
40 Double-Unders lb)
10 Power Cleans (135/95 800 meter Run
lb) 9 Overhead Squats (135/95
30 Double-Unders lb)
15 Overhead Squats 1600 meter Run
(135/95 lb)
Use a single barbell.
20 Double-Unders
20 Back Squats (135/95 lb) Athlete must change
10 Double-Unders his/her own weights.
25 Deadlifts (135/95 lb) Athlete may take the
barbell from a rack.
wodwell.com/wod/sergio-
villanueva wodwell.com/wod/ruben-correa
“SGT BARROS” “RYAN”
AMRAP in 12 minutes 12 5 Rounds For Time 7
Wall Ball Shots (10/6 kg) Muscle-Ups
12 Kettlebell Swings (20/16 21 Target Burpees (12/8
kg) in)
12 Kettlebell Snatches
(20/16 kg) Each Burpee terminates
100 meter Sprint with a jump to touch a
target 1 foot above max
1971 BENCHMARK
WODS
May 14, 2020
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
last set of Squat Cleans is
completed.
wodwell.com/wod/stephen-
belson
“STEPHEN
SILLER”
For Time 50 Burpees
20 Front Squats (80% of 1
RM)
50 Burpees
wodwell.com/wod/stephen-siller
“STEVEN
BATES”
2 Rounds for Time 35
Knees-to-Elbows
35 Thrusters (45/35 lb)
35 Air Squats
35 Overhead Squats (45/35
lb)
35 Hand Release Push-Ups
wodwell.com/wod/steven-bates
“STRANGE”
8 Rounds For Time 600
meter Run
11 Weighted Pull-Ups
page 384 of 430
wodwell.com/wod/sgt-barros standing reach for men, 8
in for women.
“SGT. WYT” wodwell.com/wod/ryan
For Time 8 Rounds of:
36 Double-Unders
3 Burpee Chest-to-Bar Pull- “SAMUEL
Ups OITICE”
For Time 60 Wall Ball Shots
Then immediately into: (20/14 lb)
13 Bear Complexes 50 Deadlifts (135/95 lb)
(115/75 lb) 40 Burpees
20 Bar Over Burpees 30 Snatches (135/95 lb)
19 Bear Complexes 20 Pull-Ups
(115/75 lb) 10 Clean-and-Jerks (135/95
lb)
With a running clock,
perform the 8 rounds of wodwell.com/wod/samuel-oitice
Double-Unders and Burpee
Chest-to-Bar Pull-Ups
before proceeding directly “SAVARD”
(no rest) to the Bear
AMRAP in 29 minutes 83
Complexes and Bar Over
Double-Unders
Burpees. One “Bear
27 Jumping Pull-Ups
Complex” consists of the
10 Deadlifts (155/135 lb)
following, unbroken: 1
12 Hang Power Cleans
Power Clean, 1 Front
(155/135 lb)
Squat, 1 Push Press, 1
12 Shoulder-to-Overheads
Back Squat, and 1 Push
(155/135 lb)
Press (it is allowed to string
9 Burpees
the movements together,
6 Chest-to-Bar Pull-Ups
such as a Power Clean,
3 Box Step Overs (24/20
Thruster into a back rack
in)
Thruster). Score is the
2 Kettlebell Snatches
time on the clock when the
(70/44 lb)
last Bear Complex is
finished.
Wear a Weight Vest (20/14
lb)
wodwell.com/wod/sgt-wyt
1971 BENCHMARK
WODS
May 14, 2020
(1.5/1 pood)
11 Walking Lunges (1.5/1
pood)
11 Thrusters (1.5/1 pood)
wodwell.com/wod/strange
“SWINK”
For Time 1 mile Run
27 Bench Presses (70%)
27 Handstand Push-Ups
27 Dumbbell Thrusters (2 x
50/35 lb)
27 Knees-to-Elbows
27 Deadlift (155/105 lb)
1 mile Run
wodwell.com/wod/swink
“T.U.P.”
15-12-9-6-3 Reps For Time
Power Cleans (135/95 lb)
Pull-Ups
Front Squats (135/95 lb)
Pull-Ups
wodwell.com/wod/t-u-p
“TAREL
COLEMAN”
2 Rounds for Time 50
Overhead Squats (45/35
lb)
20 Burpees
wodwell.com/wod/tarel-coleman
page 385 of 430
“SHAWN
POWELL”
AMRAP in 11 minutes 1
minute Power Cleans
(135/95 lb)
1 minute Front Squats
(135/95 lb)
1 minute Deadlifts (135/95
lb)
1 minute Push Presses
(135/95 lb)
1 minute Back Squats
(135/95 lb)
1 minute Rest
1 minute Push Jerks
(135/95 lb)
1 minute Overhead Squats
(135/95 lb)
1 minute Pendlay Rows
(135/95 lb)
1 minute Strict Press
(135/95 lb)
1 minute Power Snatches
(135/95 lb)
With a running clock,
complete max repetitions
of each movement in 1
minute each. Rest for one
minute after completing
the back squats. Then,
continue with the push
jerks. Score is total number
of repetitions completed.
wodwell.com/wod/shawn-powell
On a 29-minute clock, as
many rounds and
repetitions as possible
(AMRAP) perform the
prescribed work in the
order written. Score is the
total number of rounds and
repetitions completed
before the 29-minute clock
stops.
wodwell.com/wod/savard
“SCOTT
DAVIDSON”
For Time 800 meter Run
10 Deadlifts (225/155 lb)
600 meter Run
20 Back Squats (225/155
lb)
400 meter Run
30 Front Squats (135/95 lb)
200 meter Run
40 Cleans (135/95 lb)
wodwell.com/wod/scott-davidson
“SCOTTIE”
10 Rounds for Time 10
meter Farmers Carry (2/1.5
pood)
5 Strict Chin-Ups
10 meter Farmers Carry
(2/1.5 pood)
5 Burpees
5 Deadlifts (265/185 lb)
1971 BENCHMARK
WODS
May 14, 2020

Place your deadlift bar 10

“TERENCE
MCSHANE”
EMOM in 20 minutes For
odd minutes, perform:
5 Front Squats (205/115 lb)
For even minutes, perform:
5 Burpee Box Jumps (24/20
in)
wodwell.com/wod/terence-
mcshane
“THACKER”
For Time Buy-In:
400 meter Run
50 Double-Unders
Then, 6 Rounds of:
26 Burpees
8 Power Cleans (75/55 kg)
4 Shoulder-to-Overheads
(75/55 kg)
wodwell.com/wod/thacker
“THE DEAN”
8 Rounds for Time 11
Single Dumbbell Box Step-
Ups (50/35 lb)
22 Unbroken Double-
Unders
2 Rope Climbs
1 Squat Clean (225/155 lb)
Cash-Out:
2,019 meter Row
“SHIP”
9 Rounds For Time 7 Squat
Cleans (185/135 lb)
8 Burpee Box Jumps (36/30
in)
wodwell.com/wod/ship
“SMALL”
3 Rounds For Time 1,000
meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run
wodwell.com/wod/small
“SNIPES”
AMRAP in 40 minutes 9
Clean-and-Jerks (135/95 lb)
1 Rope Climb
8 Burpees
12 Push-Ups
40 second Plank Hold
800 foot Sandbag Carry
(80/50 lb)
20 Double-Unders
17 Wall Ball Shots (20/14
lb)
wodwell.com/wod/snipes
“SPHINX”
From 0:00-10:00:
1 rep max Front Squat
meters from your pull-up
bar and do the farmers
carries between the two.
Use kettlebells or
dumbbells for the farmers
carry.
wodwell.com/wod/scottie
“SEAN”
10 Rounds For Time 11
Chest-to-Bar Pull-Ups
22 Front Squats (75/55 lb)
wodwell.com/wod/sean
“SEBENA”
For Time 2012 meter Row
30 seconds Rest
12 Burpee Box Jumps
(30/24 in)
24 Thrusters (135/95 lb)
12 Burpee Box Jumps
(30/24 in)
24 Thrusters (135/95 lb)
30 seconds Rest
2012 meter Row
wodwell.com/wod/sebena
“SERVAIS”
For Time 1.5 mile Run
Then 8 rounds of:
19 Pull-Ups

page 386 of 430

1971 BENCHMARK
WODS
May 14, 2020
On a running clock,
perform 8 rounds of the
work described. Once the
eighth round has been
completed, move
immediately to the 2,019
meter Row. For the
Double-Unders, each set
must be unbroken. A trip or
a single-under re-sets the
count back to zero; repeat
again until the set of 22 is
completed unbroken.
Score is the time on the
clock when the row is
finished.
wodwell.com/wod/the-dean
“THE ISH”
6 Rounds for Time 1 Bear
Complex (115/75 lb)
6 Pull-Ups
8 Overhead Walking
Lunges (45/25 lb)
9 Burpees
A "Bear Complex" consists
of: 1 power clean, 1 front
squat, 1 push press, 1 back
squat, and 1 push press -
all unbroken.
wodwell.com/wod/the-ish
“THE LYON”
5 Rounds for Time 7 Squat
Cleans (165/115 lb)
page 387 of 430
Then, at 10:00:
5 Rounds For Time
2 Rope Climbs
9 Chest-to-Bar Pull-Ups
4 Front Squats (80% of 1
rep max)
5 Strict Handstand Push-
Ups
wodwell.com/wod/sphinx
“STANLEY
SMAGALA JR.”
5 Rounds for Time 50
Double-Unders
25 Wall Ball Shots (20/14
lb)
15 Burpees
wodwell.com/wod/stanley-
smagala-jr
“STEPHEN
HARRELL”
7 Rounds for Time 5
Overhead Squats (95/65
lb)
Max Thrusters (95/65 lb)
2 minute Rest
Your score will be the total
number of thrusters
completed in the 7 rounds.
Each round of thrusters
must be performed
unbroken, once the athlete
sets the bar down that
19 Push-Ups
19 Burpees
Then,
400 meter Sandbag Carry
(heavy)
1-mile Farmers Carry
(45/35 lb dumbbells)
wodwell.com/wod/servais
“SGT. JASON
GOODDING”
For Time Buy-In: 604 meter
Run
Then, AMRAP in 13 minutes
of:
2 Clean-and-Jerks (185/135
lb)
5 Pull-Ups
16 Toes-to-Bars
Buy-Out: 604 meter Row
With a running clock, start
by completing the 604
meter Run. Immediately
after returning from the
run, start a 13-minute
clock and perform as many
rounds and repetitions as
possible (AMRAP) of the
Clean-and-Jerks, Pull-Ups,
and Toes-to-Bars. When
the 13-minute clock stops,
move immediately to the
604 meter Row. Scores
are the time on the first
1971 BENCHMARK
WODS
May 14, 2020

7 Shoulder-to-Overheads round has ended. clock when you finish the

(165/115 lb) Row and the total number
7 Burpee Chest-to-Bar Pull- wodwell.com/wod/stephen-harrell of rounds and repetitions
Ups completed in the AMRAP
portion of the workout.
2 minutes Rest between “STEVE
rounds MERCADO” wodwell.com/wod/sgt-jason-
goodding
For Time 40 Pull-Ups
Use a pull-up bar that is 6
40 Power Snatches (105/75
inches above your max
lb) “SHAM”
reach when standing.
40 Knees-to-Elbows
7 Rounds For Time 11
40 Power Cleans (105/75
wodwell.com/wod/the-lyon Deadlifts (bodyweight)
lb)
100 meter Sprint
40 Handstand Push-Ups
“THOMAS wodwell.com/wod/sham
With a running clock, as
CASORIA” fast as possible perform
3 Rounds for Time 10 the prescribed work in the
“SHER”
Deadlifts (55% BW) order written. Score is the
400 meter Run time on the clock when the For Time 10-9-8-7-6-5-4-3-
last repetition of 2-1 Reps of:
wodwell.com/wod/thomas- handstand push-ups is Squat Cleans (75% BW)
casoria completed.
20-18-16-14-12-10-8-6-4-2
wodwell.com/wod/steve-mercado Reps of:
“THOMAS Burpee Strict Pull-Ups
FARINO”
For Time 200 Double- “STEVEN 30-27-24-21-18-15-12-9-6-
Unders COAKLEY” 3 Reps of:
150 Air Squats Double-Unders
2 Rounds for Time 17
100 Sit-Ups Deadlifts (185/135 lb)
50 Box Jumps (24/20 in) Time Cap: 60 minutes
17 Box Jumps (24/20 in)
25 Clean-and-Jerks 17 Pull-Ups wodwell.com/wod/sher
(155/105 lb)
With a running clock, as
wodwell.com/wod/thomas-farino fast as possible perform
“SISSON”
the prescribed work in the
order written for 2 rounds. AMRAP in 20 minutes 1
Score is the time on the Rope Climb (15 ft)
5 Burpees

page 388 of 430

1971 BENCHMARK
WODS
May 14, 2020
“THOMAS
GARDNER”
For Time 30 Back Squats
(185/135 lb)
100 Wall Ball Shots (20/14
lb)
30 Shoulder-to-Overheads
(185/135 lb)
wodwell.com/wod/thomas-
gardner
“THOMAS
HETZEL”
EMOM For As Long As
Possible First minute:
1 Thruster (135/95 lb)
1 Burpee
Second minute:
2 Thrusters (135/95 lb)
2 Burpees
etc...
This is a "Death By..." style
workout, which means with
a running clock you start
the workout by doing 1
thruster and 1 burpee.
Rest until 2:00, then do 2
thrusters and 2 burpees.
Rest until 3:00, and
continue, adding one
repetition to each
movement each minute,
until you can no longer
complete the required
page 389 of 430
clock when the last round
of pull-ups is completed.
wodwell.com/wod/steven-coakley
“STRIKING THE
FOUR FIVES”
4 Rounds for Time 15
calorie Row
5 Power Cleans (135/95 lb)
5 Bar Facing Burpees
5 Front Squats (135/95 lb)
5 Chest-to-Bar Pull-Ups
Scaling Intermediate: 4
Rounds for Time: 15 calorie
Row 5 Power Cleans
(115/85 lb) 5 Bar Facing
Burpees 5 Front
Squats (115/85 lb) 5
Pull-Ups Beginner: 4
Rounds for Time: 15 calorie
Row 5 Power Cleans
(95/65 lb) 5 Bar Facing
Burpees 5 Front
Squats (95/65 lb) 5
Assisted Rack Pull-Ups
wodwell.com/wod/striking-the-
four-fives
“T”
5 Rounds for Time 100-
meter sprint
10 Squat Clean Thrusters
(115/75 lb)
15 Kettlebell Swings (2/1.5
pood)
200 meter Run
Wear a weight vest (20/14
lb)
wodwell.com/wod/sisson
“SMUDGE”
3 Rounds for Time 5
Muscle-Ups
10 Squat Cleans (60/40 kg)
20 GHD Sit-Ups
wodwell.com/wod/smudge
“SNYDER”
6 Rounds for Time 10 Hang
Power Snatches (95/65 lb)
20 Chest-to-Bar Pull-Ups
16 Alternating Front Rack
Lunges (95/65 lb)
33 Sit-Ups
With a running clock, as
fast as possible perform 6
rounds of the prescribed
work in the order written.
Score is the time on the
clock when the last round
of Sit-Ups is completed.
wodwell.com/wod/snyder
“SSG ATKINS”
For Time Cash-In:
800 meter Kettlebell Run
(45/35 lb)
1971 BENCHMARK
WODS
May 14, 2020
repetitions in the allotted 100 meter Sprint
minute. Score is total 2 minutes Rest
number of rounds/minutes
completed. wodwell.com/wod/t
wodwell.com/wod/thomas-hetzel
“TAMA”
For Time 800 meter Single-
“THOMAS Arm Barbell Farmers Carry
KENNEDY” (45/35 lb)
For Time 20 Deadlifts 31 Toes-to-Bars
(185/135 lb) 31 Push-Ups
25 Double-Unders 31 Front Squats (95/65 lb)
15 Push Presses (185/135 400 meter Single-Arm
lb) Barbell Farmers Carry
50 Double-Unders (95/65 lb)
10 Squat Cleans (185/135 31 Toes-to-Bars
lb) 31 Push-Ups
100 Double-Unders 31 Hang Power Cleans
(135/95 lb)
wodwell.com/wod/thomas- 200 meter Single-Arm
kennedy Barbell Farmers Carry
(135/95 lb)
“THOMAS Scaling This Hero workout
MIGNIONE” is long and will tax your
grip. It will require focus to
4 Rounds for Time 5 Squat
maintain balance on the
Clean Thrusters (135/95 lb)
carries. Try to modify the
10 Burpees
movements but preserve
20 Double-Unders
the 31 reps to
commemorate Tama’s age.
wodwell.com/wod/thomas-
mignione Pick movements that allow
you to move continuously
and with little rest.
“THOMAS Intermediate Option For
time: 800-meter single-arm
SABELLA”
barbell farmers carry,
For Time 20 Front Squats 45/35 lb. 31 toes-to-bars
(185/115 lb) 31 push-ups 31 front
page 390 of 430
50 Box Jumps (24/20 in)
50 Wall Ball Shots (20/14
lb)
1 minute Hang Hold
50 Kettlebell Swings (45/35
lb)
50 Ball Slams (20/14 lb)
200 meter Farmer's Carry
(2x45/25 lb)
1 minute Hang Hold
50 Push Presses (95/65 lb)
50 Hand Release Push-Ups
50 Jumping Pull-Ups
50 Tire Flips (230/160 lb)
200 meter Farmer's Carry
(2x45/35 lb)
1 minute Hang Hold
50 Burpees
Cash-Out:
800 meter Kettlebell Run
(45/35 lb)
75 second Hang Hold*
*Penalty for breaking
during the 75-second hang
hold: perform 75 burpees
For the 1-minute hang
holds, athlete may
accumulate 1 minute total
(break if necessary, but
only count time while
hanging). However, for the
75-second hang hold, a 75-
burpee penalty is assessed
for breaking the hold. Only
one penalty will be
assessed, even if the
athlete breaks multiple
1971 BENCHMARK
WODS
May 14, 2020

400 meter Run
20 Back Squats (185/115
lb)
400 meter Run
20 Deadlifts (185/115 lb)
400 meter Run
5 minute Squat Hold
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
5 minute squat hold is
completed.
wodwell.com/wod/thomas-sabella
“THREE
FATHERS”
For Time 1,000 meter Run
100 Push-Ups
200 Sit-Ups
300 Air Squats
1,000 meter Run
wodwell.com/wod/three-fathers
squats, 75/55 lb. 400-
meter single-arm barbell
farmers carry, 75/55 lb. 31
toes-to-bars 31 push-ups
31 hang power cleans,
75/55 lb. 200-meter single-
arm barbell farmers carry,
95/65 lb. Beginner
Option For time: 400-
meter single-arm barbell
farmers carry, 35/22 lb. 31
sit-ups 31 knee push-ups
31 front squats, 35-/22 lb.
200-meter single-arm
barbell farmers carry,
55/35 lb. 31 sit-ups 31
knee push-ups 31 hang
power cleans, 55/35 lb.
200-meter single-arm
barbell farmers carry,
55/35 lb.
wodwell.com/wod/tama
“TAYLOR”
4 Rounds for Time 400
meter Run
5 Burpee Muscle-Ups
times. For the burpee
penalty, perform the
burpees after completing
the cumulative 75-second
hang hold to finish the
workout. Scaling Perform
the same workout with a
partner in a "you go, I go"
format, where one partner
works at a time while the
other rests. Except on the
run: partners perform the
kettlebell run together
(one partner holds the
kettlebell at a time).
wodwell.com/wod/ssg-atkins
“STEPHEN”
For Time 30-25-20-15-10-5
Reps of:
GHD Sit-Ups
Back Extensions
Knees-to-Elbows
Romanian Deadlifts (95/65
lb)
wodwell.com/wod/stephen

“TIMOTHY Wear a weight vest (20/14

HASKELL” lb) “STEPHEN
4 Rounds for Time 18
RUSSELL”
wodwell.com/wod/taylor
Overhead Squats (115/85 For Time 100 Dumbbell
lb) Squat Cleans (2x35/25 lb)
18 Toes-to-Bars “TERRENCE
3 Burpees at the top of
wodwell.com/wod/timothy- FARRELL” each minute
haskell For Time 10 Deadlifts

page 391 of 430

1971 BENCHMARK
WODS
May 14, 2020
“TIMOTHY
STACKPOLE”
For Time 50 Clean-and-
Jerks (135/95 lb)
50 Burpees
800 meter Run
wodwell.com/wod/timothy-
stackpole
“TOLES”
2 Rounds for Time 2,008
meter Run
6 Pull-Ups
18 Bar Over Burpees
2 Rope Climbs
5 Deadlifts (225/155 lb)
71 Air Squats
Wear a Weight Vest (20/14
lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Wear a
Weight Vest throughout
the workout. Score is the
time on the clock when the
last Air Squat of the 2nd
round is completed.
wodwell.com/wod/toles
“TOMMY V”
For Time 21 Thrusters
(115/75 lb)
page 392 of 430
(315/225 lb) Perform 3 burpees every
20 Back Squats (225/155 minute on the minute,
lb) including at the start of the
30 Cleans (135/95 lb) workout, until 100 squat
40 Push Presses (95/65 lb) cleans are completed.
50 Double-Unders
wodwell.com/wod/stephen-russell
With a running clock, as
fast as possible perform
the prescribed work in the “STEVE
order written. Score is the SKIPTON SR.”
time on the clock when the
For Time 400 meter Run
last repetition of double-
25 Kettlebell Swings (1.5/1
unders is completed.
pood)
25 Burpees
wodwell.com/wod/terrence-farrell
25 Air Squats
25 Kettlebell Push Press
(1.5/1 pood)
“THE BATMAN”
1 mile Run
For Time Buy-In: 25 Kettlebell Swings (1.5/1
100 Air Squats pood)
25 Burpees
50-40-30-20-10 Reps 25 Air Squats
Box Jumps (30/24 in) 25 Kettlebell Push Press
Wall Ball Shots (20/14 lb) (1.5/1 pood)
Kettlebell Swings (24/16 400 meter Run
kg)
200 meter Run wodwell.com/wod/steve-skipton-
sr
All of the above with a
Weight Vest (20/14 lb)
“STEVEN
Buy-Out: OLSON”
4 Rounds of 5 Deadlifts
For Time 150 Wall Ball
(80% max)
Shots (20/14 lb)
Remove the weight vest
for the deadlifts. Every 2 minutes on the
minute, perform:
3 Deadlifts (315/225 lb)
wodwell.com/wod/batman
1971 BENCHMARK
WODS
May 14, 2020
12 Rope Climbs (15 ft)
15 Thrusters (115/75 lb)
9 Rope Climbs (15 ft)
9 Thrusters (115/75 lb)
6 Rope Climbs (15 ft)
Good Times for "Tommy
V" (source) - Beginner: 20-
21 minutes - Intermediate:
15-17 minutes - Advanced:
13-14 minutes - Elite: 8-11
minutes
wodwell.com/wod/tommy-v
“TUDER”
For Time (with a Partner)
188 Single-Unders (each)
30 calorie Row (each)
Then, 3 Alternating Rounds
(each) of:
1 Deadlift (365/245 lb)
20 Wall Ball Shots (20/14
lb)
19 American Kettlebell
Swings (53/35 lb)
9 Bar Over Burpees
Time Cap: 30 minutes
With a running clock,
partners start on Single-
Unders at the same time.
Then, after both partners
finish, Partner A rows 30
calories and must tag
Partner B who then also
row 30 calories. Partner B
page 393 of 430
“THE DON”
For Time in 1 minutes 66
Deadlifts (110/75 lb)
66 Box Jumps (24/20 in)
66 Kettlebell Swings (1.5/1
pood)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters (55/35 lb)
66 Wall Ball Shots (20/14
lb)
66 Burpees
66 Double-Unders
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
Double-Unders are
completed. Tips and
Strategy Write a rep
scheme/strategy for each
movement and try to stick
with it. Make it as
uncomplicated as possible.
For example: Deadlifts: 20,
20, 15, 11 Box Jump:
Steady Pace Kettlebell
Swings: 20, 20, 15, 11
Knees-to-Elbows: 10, 10,
10, 10, 10, 10, 6 Sit-Ups:
Steady Pace Pull-Ups: 10,
10, 10, 10, 10, 10, 6
Thrusters: 20, 20, 15, 11
Wall Ball Shots: 20, 20, 15,
11 Burpees: Steady Pace
Double-Unders: As
3 Bar Over Burpees
With a running clock, as
fast as possible perform
150 Wall Ball Shots. Every
2 minutes on the minute,
perform the 3 Deadlifts
and 3 Bar Over Burpees
until the total number of
Wall Ball Shots is
completed. Score is the
time on the clock when the
150th Wall Ball Shot is
completed.
wodwell.com/wod/steven-olson
“SWASEY”
For Time 32 Chest-to-Bar
Pull-Ups
32 Wall Ball Shots (20/14
lb)
32 Cleans (135/85 lb)
3.2 mile Run
wodwell.com/wod/swasey
“T.J.”
For Time 10 Bench Presses
(185/135 lb)
10 Strict Pull-Ups
Max Thrusters (135/95 lb)
Repeat until you have
completed 100 Thrusters
With a running clock,
perform 10 Bench Presses,
1971 BENCHMARK
WODS
May 14, 2020
then tags Partner A to
begin the first of 3
alternating rounds, each
starting with a single
heavy Deadlift and
finishing with 9 Burpees
over the Bar. Partners tag
again and Partner B then
completes an entire round.
Continue tagging back and
forth until entire Rounds
until both partners have
completed 3 rounds each.
Score is the time on the
clock when the second
partner completes the last
Bar Over Burpee of his/her
3rd round.
wodwell.com/wod/tuder
“TUMILSON”
8 Rounds For Time 200
meter Run
11 Dumbbell Burpee
Deadlifts (2x60/40 lb)
wodwell.com/wod/tumilson
“UK ARMED
FORCES DAY”
7 Rounds for Time 29 Wall
Ball Shots (9/7 kg)
6 Clean-and-Jerks (60/40
kg)
13 Pull-Ups
page 394 of 430
unbroken as possible
Intended Stimulus With
a total of 660 repetitions
(and minimal partitioning),
"The Don" should prove to
be long and grueling. All of
the loaded movements
(Deadlifts, Kettlebell
Swings, Thrusters, and
Wall Ball Shots) should feel
light. You should be able to
move through this WOD
with small rest breaks.
Long breaks will extinguish
the intensity and make this
workout much longer than
it should be. The crux of
this workout will be the
Pull-Ups and Knees-to-
Elbows. If you can't yet do
sets of 7-10 unbroken reps
of each of these
movements, scale them.
Scaling Options This
WOD is very high volume.
Scale the number of
repetitions in "The Don" to
make the workout
challenging but still doable.
There are also a few
higher-skill movements in
this workout. As needed,
scale those movements
(see: Box Jump Scaling |
Knees-to-Elbows Scaling |
Pull-Up Scaling | Double-
Unders Scaling) so you're
not stuck staring at the
box, the bar, or your rope
for more than 5-10
10 Strict Pull-Ups, then as
many Thrusters as possible
in a single set (unbroken,
without putting the barbell
down). Once the barbell
touches the floor, start
again with the Bench
Press, Pull-Ups, and
Thrusters. Repeat until you
accumulate 100 total
Thrusters. Score is the
time on the clock when the
100th Thruster is
completed.
wodwell.com/wod/t-j
“TARA
O’SULLIVAN”
For Time (with a Partner) 1
mile Partner Carry
100 Deadlifts (135/95 lb)
100 Pull-Ups
100 Push-Ups
48 Kettlebell Swings (70/53
lb)
Wear a Weight Vest (20/14
lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Wear a
Weight Vest throughout
the workout. One partner
works at a time, except
during the Partner Carry.
No minimum work required
1971 BENCHMARK
WODS
May 14, 2020
wodwell.com/wod/uk-armed-
forces-day
“VERNON
CHERRY”
For Time 50 Burpee
Dumbbell Deadlifts (70/45
lb)
50 Pull-Ups
18 Dumbbell Snatches
(70/45 lb)
wodwell.com/wod/vernon-cherry
“VINCENT
BRUNTON”
5 Rounds for Time 5
Handstand Push-Ups
10 Squat Cleans (135/95
lb)
20 Box Jumps (24/20 in)
40 Double-Unders
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 5 rounds.
Score is the time on the
clock when the last round
of double-under is
completed.
wodwell.com/wod/vincent-
brunton
page 395 of 430
seconds at a time.
Beginner 40 Deadlifts
(95/65 lb) 40 Box Jumps
(20/12 in) 40 Kettlebell
Swings (35/26 lb) 40
Hanging Knee Raises 40
Sit-Ups 40 Ring Rows 40
Thrusters (35/15 lb) 40
Wall Ball Shots (14/10 lb)
40 Burpees 40 Single-
Unders
wodwell.com/wod/the-don
“THE JUICY”
For Time (in a Team of 3)
10 Clean-and-Jerks
400 meter Barbell Carry
10 Clean-and-Jerks
400 meter Sled Pull
10 Clean-and-Jerks
400 meter Sled Push
Load barbell and sled with
average bodyweight of all
3 team members
The weight for both the
clean-and-jerks and the
sled pull/push is the
average body weight of the
team (total weight divided
by 3). One partner works at
a time, while the other two
rest.
wodwell.com/wod/the-juicy
so split work as necessary.
Score is the time on the
clock when the last
Kettlebell Swing is
completed.
wodwell.com/wod/tara-osullivan
“TERENCE
HATTON”
For Time 1600 meter Run
25 Push Presses (155/105
lb)
50 Box Jumps
25 Deadlifts (155/105 lb)
50 Sit-Ups
25 Cleans (155/105 lb)
50 Pull-Ups
1600 meter Run
wodwell.com/wod/terence-hatton
“TERRY”
For Time 1 mile Run
100 Push-Ups
100 meter Bear Crawl
1 mile Run
100 meter Bear Crawl
100 Push-Ups
1 mile Run
wodwell.com/wod/terry
“THE BEAR”
AMRAP in 20 minutes 12
Overhead Walking Lunges
1971 BENCHMARK
WODS
May 14, 2020
“VINCENT
KANE”
For Time and Reps Tabata
Air Squats
20 Snatches (135/95 lb)
Tabata Push-Ups
20 Thrusters (135/95 lb)
Simultaneously start a
running clock and a tabata
timer. Upon completing the
tabata air squats (8 rounds
of 20 seconds of work, 10
seconds of rest), move
directly to the snatches.
After completing the
snatches, re-start the
tabata timer and perform
tabata push-ups. Finally,
complete the thrusters.
Score is total time to
complete all the work and
your total number of
repetitions for all
movements.
wodwell.com/wod/vincent-kane
“VIOLA”
AMRAP in 25 minutes 3, 6,
9, 12, 15, 18, etc. Reps of:
Thrusters (95/65 lb)
Pull-Ups
Over-the-Bar Burpees
Start a 25-minute clock
and perform 3 reps of
thrusters, pull-ups, and
page 396 of 430
“THE SEVEN”
7 Rounds For Time 7
Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5
pood)
7 Pull-Ups
Complete 7 rounds of the
movements in the order
written. Each round is
made up of 49 repetitions:
7 Handstand Push-Ups, 7
Thrusters, 7 Knees-to-
Elbows, 7 Deadlifts, 7
burpees, 7 Kettlebell
Swings, and 7 Pull-Ups.
Score is the time it takes
to complete all 7 rounds.
Good Times for "The
Seven" (estimated) -
Beginner: 40-49 minutes -
Intermediate: 33-39
minutes - Advanced: 25-32
minutes - Elite: <24
minutes Tips and
Strategy This WOD, like
many Hero WODs, is a
grind. And whenever
you're faced with a
grinding sort of workout,
it's best to start slowly. A
fast pace out of the gate
will likely result in burnout.
For pacing: As soon as
you're done with round 1,
(50/35 kg)
15 Burpees
8 Bar Muscle-Ups
wodwell.com/wod/the-bear
“THE HAMMY”
For Time 1,000 meter Row
7 Squat Clean-and-Jerks
(135/95 lb)
50 Push-Ups
7 Squat Clean-and-Jerks
(135/95 lb)
50 Sit-Ups
7 Squat Clean-and-Jerks
(135/95 lb)
50 Box Jumps (24/20 in)
7 Squat Clean-and-Jerks
(135/95 lb)
50 Pull-Ups
7 Squat Clean-and-Jerks
(135/95 lb)
1,000 meter Run
Scaling Individual:
Athletes (12 years and
older) take on the workout
as prescribed, or with the
weight and scaled
movements of their choice.
Teams of Two: Athletes
(Female/Male, Male/Male or
Female/Female) split the
workout with a partner as
prescribed or with the
weight and scaled
movements of their choice.
wodwell.com/wod/hammy
1971 BENCHMARK
WODS
May 14, 2020
over-the-bar burpees, then
perform 6 reps of each
movement, then 9 of each,
etc. increasing rep count
for each movement by 3
until time is up. Score is
the total number of
repetitions completed. Rep
counts for the end of the
first 7 rounds: Round of 3:
9 reps Round of 6: 27 reps
Round of 9: 54 reps Round
of 12: 90 reps Round of 15:
135 reps Round of 18: 189
reps Round of 21: 252 reps
etc.
wodwell.com/wod/viola
“WADE”
For Time Run 1,200 meters
Then, 4 rounds of:
12 Strict Pull-Ups
9 Strict Dips
6 Strict Handstand Push-
Ups
Then, run 1,200 meters
Wear a Weight Vest (20/15
lb)
Scaling Though not as
long as some Hero WODs,
this workout will be
relatively long. Shorten the
runs and choose
modifications that are still
difficult for you.
page 397 of 430
look at the clock. If it took
you 5 minutes, then work
hard to complete each of
the remaining 6 rounds in
5 minutes, +/- 30 seconds.
Intended Stimulus "The
Seven" is meant to be a
long, brutal workout that
challenges your mental
toughness alongside your
physical fitness. The load
should feel moderate, but
not so heavy that you can't
go unbroken on the barbell
movements. Scale the
gymnastics movements so
you can do unbroken sets
of 7 reps. Get this thing
done in an hour or less.
"The Seven" should be a
workout that you never
forget. Scaling Options
This workout is meant to
be relatively long—30+
minutes for most athletes.
The load should feel
moderate—not maximal.
Scale the volume, the load,
and/or the skill level (see:
Handstand Push-Up Scaling
| Pull-Up Scaling | Knees-
to-Elbows Scaling) so you
can complete this workout
in under an hour. The rest
in this WOD is during the
transitions—when you
move, for instance, from
the thrusters to the knees-
to-elbows. If you have to
break up the sets of 7 reps
“THE LEGEND”
For Time 4 Pistols
25 Kettlebell Swings (54/35
lb)
50 Push-Ups
75 Pull-Ups
50 Push-Ups
25 Kettlebell Swings (54/35
lb)
4 Pistols
wodwell.com/wod/the-legend
“THOMAS
BUTLER”
15-12-9-6-3 Reps for Time
Hang Cleans (135/95 lb)
Wall Ball Shots (20/14 lb)
wodwell.com/wod/thomas-butler
“THOMAS
DEANGELIS”
8 Rounds for Time 3
Thrusters (185/135 lb)
5 Box Jumps (30/24 in)
3 Cleans (185/135 lb)
5 Burpee Ring Dips
wodwell.com/wod/thomas-
deangelis
“THOMAS
GAMBINO”
Every 3 Minutes on the
1971 BENCHMARK
WODS
May 14, 2020
Intermediate athletes can
choose to not wear a vest
while preserving the reps
and movements.
Intermediate Option For
time: Run 1,200 meters
Then, 4 rounds of: 12 strict
pull-ups 9 strict dips 6
strict handstand push-ups
Then, run 1,200 meters
Beginner Option For
time: Run 800 meters
Then, 4 rounds of:
12 assisted pull-ups
9 knee push-ups
6 assisted dips Then,
run 800 meters
wodwell.com/wod/wade-2
“WAR FRANK”
3 Rounds For Time 25
Muscle-Ups
100 Air Squats
35 GHD Sit-Ups
wodwell.com/wod/war-frank
“WEBBY”
For Time Cash-In: 2,013
meter Run
Then, 3 Rounds of:
26 Burpees
26 Sit-Ups
26 Air Squats
26 Push-Ups
26 Lunges
page 398 of 430
into smaller bits, then
either the load is too heavy
and/or the skill level is too
high. Intermediate 5
Rounds 7 Push-Ups 7
Thrusters (95/65lb) 7
Knees-to-Elbows 7
Deadlifts (155/105 lb) 7
Burpees 7 Kettlebell
Swings (53/35lb) 7 Pull-
Ups Beginner 5 Rounds
7 Box/Bench Push-Ups 7
Thrusters (45/35lb) 7
Hanging Knee Raises 7
Deadlifts (95/65lb) 7
Burpees 7 Kettlebell
Swings (35/26lb) 7 Ring
Rows
wodwell.com/wod/the-seven
“THOMAS
CULLEN III”
4 Rounds for Time 5
Overhead Squats (135/95
lb)
10 Handstand Push-Ups
15 Box Jumps (24/20 in)
wodwell.com/wod/thomas-
cullen-iii
“THOMAS
FOLEY”
For Time 150 Wall Ball
Shots (20/14 lb)
100 Push-Ups
Minute in 18 minutes 7
Bear Complexes (135/95
lb)
14 Burpees
21 Double-Unders
One “Bear Complex”
consists of: 1 Power Clean,
1 Front Squat, 1 Push
Press, 1 Back Squat, and 1
Push Press.
On a 18-minute clock,
perform the prescribed
work in the order written
every 3 minutes on the
minute. Score is the total
number of repetitions
completed before the 18-
minute clock stops.
wodwell.com/wod/thomas-
gambino
“THOMAS
HASKELL JR.”
For Time 50 Back Squats
(135/95 lb)
10 Box Jumps (30/24 in)
40 Back Squats (135/95 lb)
20 Toes-to-Bars
30 Back Squats (135/95 lb)
30 Burpees
20 Back Squats (135/95 lb)
40 AbMat Sit-Ups
10 Back Squats (135/95 lb)
50 Double-Unders
wodwell.com/wod/thomas-
1971 BENCHMARK
WODS
May 14, 2020

Cash-Out: 2,013 meter Run 50 Air Squats haskell-jr

25 Sit-Ups
Wear a Weight Vest (20/14
lb) wodwell.com/wod/thomas-foley “THOMAS
KELLY”
With a running clock, as
For Time 10-9-8-7-6-5-4-3-
fast as possible perform “THOMAS
2-1 reps of:
the prescribed work in the HANNAFIN” Overhead Squats (135/95
order written. Athlete must
9-15-21 Reps for Time lb)
wear a Weight Vest
Power Snatches (115/75 lb) 1-2-3-4-5-6-7-8-9-10 reps
throughout the workout. To
Toes-to-Bars of:
begin, the athlete must
Handstand Push-Ups Bar Facing Burpees
perform a cash-in of a
2,013 meter Run. Then, wodwell.com/wod/thomas- wodwell.com/wod/thomas-kelly
the athlete must complete hannafin
3 rounds of 26 Burpees, 26
Sit-Ups, 26 Air Squats, 26 “THOMAS
Push-Ups, and 26 Lunges “THOMAS MCCANN”
for 3 rounds. To complete HOLOHAN”
the workout, the athlete For Time 50 Ground-to-
must complete the cash- 3 Rounds for Time 5 Overheads (155/105 lb)
out of a 2,013 meter Run. Overhead Squats (75% 10 Air Squats
Score is the time on the BW)
clock when the cash-out of 10 V-Ups Begin each minute on the
a 2,013 meter Run is 15 Burpees minute with 10 air squats
completed. until all the 50 ground-to-
wodwell.com/wod/thomas- overhead reps are
holohan
wodwell.com/wod/webby completed.

wodwell.com/wod/thomas-
“THOMAS mccann
“WES”
KUVEIKIS”
For Time 800 meter Run
(with 25/15 lb Plate) EMOM in 12 minutes 2
“THOMAS
Clean-and-Jerks (155/105
lb) O’HAGAN”
Then:
14 Rounds of: 3 Bar Facing Burpees For Time 100 Double-
5 Strict Pull-Ups Unders
wodwell.com/wod/thomas- 40 Burpees
4 Burpee Box Jumps (24/20
kuveikis
in) 25 Power Cleans (115/75
3 Cleans (185/135 lb) lb)

page 399 of 430

1971 BENCHMARK
WODS
May 14, 2020

Then: 400 meter Run

800 meter Run (with 25/15 “THOMAS 25 Power Cleans (115/75
lb Plate) MOODY” lb)
5 Rounds for Time 7 Bear 40 Burpees
wodwell.com/wod/wes
Complexes (135/95 lb) 100 Double-Unders
400 meter Run
wodwell.com/wod/thomas-
“WHEELER” One “Bear Complex”
ohagan

For Time 21 Flutter Kicks consists of: 1 Power Clean,

(4-count) 1 Front Squat, 1 Push
“THOMPSON”
2100 meter Run Press, 1 Back Squat, and 1
Push Press. 10 Rounds For Time 1
Then, 4 rounds of: Rope Climb (15 ft) (from
10 Pull-Ups wodwell.com/wod/thomas-moody seated)
22 Sit-Ups 29 Back Squats (95/65 lb)
15 Push-Ups 10 meter Barbell Farmer
11 Burpees “THOMAS W. Carry (2x135/95 lb)
20 Air Squats KELLY”
Begin the Rope Climbs
15-12-9 Reps for Time seated on the floor. You
wodwell.com/wod/wheeler
Thrusters (155/105 lb) may use your legs for the
Weighted Strict Pull-Ups ascent. You may use a
(45/25 lb)
“WHITTEN” weight rack for the back
squats.
5 Rounds For Time 22 wodwell.com/wod/thomas-w-kelly
Kettlebell Swings (2/1.5
wodwell.com/wod/thompson
pood)
22 Box Jumps (24/20 in) “TIFF”
400 meter Run With a running clock in 25 “TILLMAN”
22 Burpees minutes 1.5 mile Run
22 Wall Ball Shots (10/9 ft, 7 Rounds For Time 7
20/14 lb) Deadlifts (315/205 lb)
Then AMRAP in remaining 200 meter Sprint
time: 15 Pull-Ups
wodwell.com/wod/whitten
11 Chest-to-Bar Pull-Ups 45 seconds Rest
7 Hang Squat Cleans
(155/105 lb)
“WILLIAM wodwell.com/wod/tillman
7 Push Presses (155/105
BURKE JR.” lb)
For Time 21 Thrusters “TIMOTHY
(95/65 lb) wodwell.com/wod/tiff

page 400 of 430

1971 BENCHMARK
WODS
May 14, 2020

9 Burpee Pull-Ups MCSWEENEY”

15 Thrusters (95/65 lb)
15 Burpee Box Jumps
(20/14 in)
9 Thrusters (95/65 lb)
21 Bar Over Burpees
wodwell.com/wod/william-burke-
jr
“WILLIAM
JOHNSTON”
EMOM in 5 minutes 5 Push
Presses (185/135 lb)
5 Strict Pull-Ups
wodwell.com/wod/william-
johnston
“WILLIAM
MAHONEY”
3 Rounds for Time 5
Thrusters (155/105 lb)
10 Burpees
15 Box Jumps (24/20 in)
20 Kettlebell Swings (24/16
kg)
wodwell.com/wod/william-
mahoney
“WILLIAM
O’KEEFE”
For Time 25 Back Squats
(205/135 lb)
2000 meter Row
“TIMOTHY
HIGGINS”
6 Rounds for Time 5
Deadlifts (70% bodyweight
of 1 RM)
5 Toes-to-Bars
The barbell should be
loaded with 70% of the
athlete's bodyweight.
wodwell.com/wod/timothy-
higgins
“TIMOTHY
WELTY”
AMRAP in 20 minutes 1
Power Clean (90% BW)
3 Front Squats (90% BW)
3 Push Presses (90% BW)
1 Clean-and-Jerk (90% BW)
1 minute Rest
Perform the whole barbell
complex without dropping
the bar on the ground to
complete one successful
round.
wodwell.com/wod/timothy-welty
“TOM”
AMRAP in 25 minutes 7
Muscle-Ups
11 Thrusters (155/105 lb)
14 Toes-to-Bar
7 Rounds for Time 21
Double-Unders
14 Burpees
7 Deadlifts (BW)
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 7 rounds.
Score is the time on the
clock when the last round
of deadlifts is completed.
wodwell.com/wod/timothy-
mcsweeney
“TK”
AMRAP in 20 minutes 8
Strict Pull-Ups
8 Box Jumps (36/30 in)
12 Kettlebell Swings (2/1.5
pood)
wodwell.com/wod/tk
“TOMMY MAC”
2 Rounds For Time 12
Burpees
12 Thrusters (115/75 lb)
12 Burpees
12 Power Snatches (115/75
lb)
12 Burpees
12 Push Jerks (115/75 lb)
12 Burpees
12 Hang Squat Cleans

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1971 BENCHMARK
WODS
May 14, 2020
1 mile Run wodwell.com/wod/tom
wodwell.com/wod/william-okeefe
“TREVOR”
For Time (in a Team of
“WILMOT” Four) 300 Pull-Ups
6 Rounds For Time 50 Air 400 Push-Ups
Squats 500 Sit-Ups
25 Ring Dips 600 Air Squats
wodwell.com/wod/wilmot In a team of four, two
people may work at a time.
Reps are cumulative for all
“WOOD” team members. All reps of
each movement must be
5 Rounds For Time 400
meter Run completed before moving
10 Burpee Box Jumps on to the next movement
(i.e. finish all pull-ups
(24/20 in)
10 Sumo-Deadlift High- before moving on to the
Pulls (95/65 lb) push-ups).
10 Thrusters (95/65 lb)
wodwell.com/wod/trevor
1 minute Rest
aka: "Brett Wood"
“TUDER”
wodwell.com/wod/wood For Time (with a Partner) 1
mile Run (together)
31 Push-Ups (each)
“YETI”
For Time 25 Pull-Ups Then, 20 Rounds of:
10 Muscle-Ups 3 Deadlifts (135/95 lb)
1.5 mile Run 3 Clean-and-Jerks (135/95
10 Muscle-Ups lb)
25 Pull-Ups 3 Front Squats (135/95 lb)
wodwell.com/wod/yeti Then, perform:
31 Push-Ups (each)
1 mile Run (together)
With a running clock,
page 402 of 430
(115/75 lb)
12 Burpees
12 Overhead Squats
(115/75 lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 2 rounds.
Score is the time on the
clock when the last round
of overhead squats is
completed.
wodwell.com/wod/tommy-mac
“TRIPP”
For Time 37 Burpees
Then, 2 Rounds of:
10 Shoulder-to-Overheads
(135/95 lb)
24 Medicine Ball Sit-Ups
(20/14 lb)
80 Double-Unders
Then, 37 Burpees
Then, 2 Rounds of:
3 Wall Walks
15 Bar Muscle-Ups
19 Thrusters (135/95 lb)
Finally, 37 Burpees
With a running clock, start
with 37 burpees before
heading straight into the 2-
round triplet. Once the
1971 BENCHMARK
WODS
May 14, 2020
“ZEUS”
3 Rounds For Time 30 Wall
Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull
(75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats
(Bodyweight)
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 3 rounds.
Take the Back Squats from
a rack. Score is the time
on the clock when the last
round of Back Squats is
completed. Tips and
Strategy This chipper
WOD is a long grind. Break
up the reps into small,
manageable sets from the
beginning to avoid
burnout. Be aware that the
crux of this workout is
round 2 and be prepared
for the impending mental
toughness test. Make sure
the workout is written in
big letters and is easily
seen as to not waste time
trying to see what
movement comes next.
Intended Stimulus This
Hero WOD should feel both
mentally and physically
page 403 of 430
partners start with a 1-mile
Run together. Once both
partners return from the
run, move immediately to
the Push-Ups (partners
may complete their push-
ups at the same time).
When both partners are
done with their Push-Ups,
Partner A performs a full
round of the 3 Deadlifts,
Clean-and-Jerks, and Front
Squats. Then Partner B
performs the 2nd round.
Continue in this manner
until all 20 rounds are
completed. Finish with
another 31 Push-Ups each
and another 1-mile Run
together. Score is the time
on the clock when both
partners have finished the
run.
wodwell.com/wod/tuder-2
“TURNS”
5 Rounds for Time 15 Push
Presses (50/35 kg)
21 Front Squats (50/35 kg)
400 meter Run
wodwell.com/wod/turns
“UNKNOWN
HEROES”
For Time 21 Front Squats
triplet is complete,
immediately perform
another 37 burpees, then
the second triplet, then a
final 37 burpees. Score is
the total time it takes to
complete all of the work.
wodwell.com/wod/tripp
“TULLY”
4 Rounds For Time 200
meter Swim
23 Dumbell Squat Cleans
(2 x 40/30 lb)
wodwell.com/wod/tully
“TYLER”
5 Rounds For Time 7
Muscle-Ups
21 Sumo-Deadlift High-
Pulls (95/65 lb)
wodwell.com/wod/tyler
“VAN AALTEN”
AMRAP (with a Partner) in
20 minutes 2000 meter
Row / partner Handstand
150 Wall Ball Shots /
partner Handstand
Max Toes-to-Bars
(alternate sets)
One partner works on the
row and wall ball shots
1971 BENCHMARK
WODS
May 14, 2020
exhausting. The load on all
movements should feel
pretty light, with the
exception of the Back
Squat—that should feel
moderate. With the huge
variety of movements, high
volume, and light loads,
the athlete should feel
breathless from the
beginning of the
workout—this is a
cardiovascular test.
Scaling Options Begin by
scaling the load and/or skill
level of the movements
(see: Box Jump Scaling).
From there, as needed,
scale the volume so there's
no need for big, long rest
breaks. Take care not to
scale too much volume out
of "Zeus"— the benefit is in
the grind. Beginner A 3
Rounds For Time 30 Wall
Ball Shots (14/10 lb) 30
Sumo Deadlift High-Pull
(45/35 lb) 30 Box Jump
(12 in) 30 Push Presses
(45/35 lb) 30 calorie Row
30 Push-Ups 10 Back
Squats (45/35 lb)
Beginner B 3 Rounds For
Time 20 Wall Ball Shots
(14/10 lb) 20 Sumo
Deadlift High-Pull (45/35
lb) 20 Box Step-Ups (12
in) 20 Push Presses (45/35
lb) 20 calorie Row 20
Knee Push-Ups 10 Back
page 404 of 430
(95/65 lb)
21 Pull-Ups
21 Sumo Deadlifts (95/65
lb)
21 Push-Ups
21 Push Presses (95/65 lb)
21 Wall Climbs
21 Squat Cleans (95/65 lb)
21 Burpees
21 Curtis P’s* (95/65 lb)
21 Toes-To-Bars
21 Double-Unders
21 Power Snatches (95/65
lb)
21 Broad Jumps
21 Wall Ball Shots (20/14
lb)
21 Box Jumps (24/20 in)
21 Calorie Row
21 Overhead Squats (95/65
lb)
21 Kettlebell Swings (53/35
lb)
21 Kettlebell Snatches
(53/35 lb)
21 Kettlebell Taters**
(53/35 lb)
21 Thrusters (95/65 lb)
Time Cap: 45 minutes
*One "Curtis P" complex is
comprised of one Power
Clean, one Lunge (each
leg), and one Push Press.
**One "Kettlebell Tater"
(video demo) is a kettlebell
swing into a front squat, in
which the bell is flipped at
the top of the swing and
while the other partner
holds in handstand. Once
the wall balls are complete
both partners move to the
toes-to-bar, with one
partner working while the
other rests, alternating and
performing as many toes-
to-bar as possible in the
remaining time.
wodwell.com/wod/van-aalten
“VIJAY”
50-40-30-20-10 Reps for
Time Burpee Pull-Ups
Sit-Ups
wodwell.com/wod/vijay
“VINCENT
HALLORAN”
For Time 50 Wall Ball Shots
(20/14 lb)
40 Pull-Ups
30 Deadlifts (225/145 lb)
20 Box Jumps (24/20 in)
10 Overhead Squats
(135/95 lb)
20 Box Jumps (24/20 in)
30 Deadlifts (225/145 lb)
40 Pull-Ups
50 Wall Ball Shots (20/14
lb)
wodwell.com/wod/vincent-
halloran
1971 BENCHMARK
WODS
May 14, 2020
Squats (45/35 lb) again at the top of the
front squat.
wodwell.com/wod/zeus
wodwell.com/wod/unknown-
heroes
“VERNON
RICHARD”
AMRAP in 10 minutes 5
Push Jerks (155/105 lb)
12 Mountain Climbers
On a 10-minute clock, as
many rounds and
repetitions as possible
(AMRAP) perform the
prescribed work in the
order written. Score is the
total number of rounds and
repetitions completed
within the 10-minute clock.
wodwell.com/wod/vernon-richard
“VINCENT
GIAMMONA”
5 Rounds for Time 5 Front
Squats (255/155 lb)
15 Toes-to-Bars
25 Air Squats
50 Double-Unders
wodwell.com/wod/vincent-
giammona
page 405 of 430
“VINCENT
PRINCIOTTA”
For Time 30 Squat Clean to
Shoulder-to-Overheads
(185/135 lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
last repetition of Squat
Clean to Shoulder-to-
Overheads is completed.
wodwell.com/wod/vincent-
princiotta
“VV.F ANTONIO
MARCO
MATTEO”
AMRAP in 36 minutes 5
Clean-and-Jerks (60/40 kg)
11 Pull-Ups
19 Bar Over Burpees
wodwell.com/wod/vv-f-antonio-
marco-matteo
“WALTER
HYNES”
For Time 10-9-8-7-6-5-4-3-
2-1 reps of:
Cleans (50% of 1 Rep Max)
Handstand Push-Ups
1971 BENCHMARK
WODS
May 14, 2020

“VINCENT Add 10 lb per round.

MORELLO”
wodwell.com/wod/walter-hynes
3 Rounds for Time 5
Dumbbell Snatches
(2x55/35 lb) “WEAVER”
10 Burpees
4 Round For Time 10 L-
5 Snatches (155/105 lb)
Pull-Ups
10 Burpees
15 Push-Ups
15 Chest-to-Bar Pull-Ups
wodwell.com/wod/vincent-
morello 15 Push-Ups
20 Pull-Ups
15 Push-Ups
“VIOLA”
wodwell.com/wod/weaver
AMRAP in 20 minutes 400
meter Run
11 Power Snatches (95/65 “WEIJDT”
lb)
5 Rounds for Time 19
17 Pull-Ups
Chest-to-Bar Pull-Ups
13 Power Cleans (95/65 lb)
12 Box Jumps (30/24 in)
wodwell.com/wod/viola-2 8 Squat Cleans (75/45 kg)

wodwell.com/wod/weijdt

“WALSH”
4 Rounds For Time 22 “WESTY’S
Burpee Pull-Ups
10,000”
22 Back Squats (185/135
lb) For Time 100 Double
200 meter Run (45/35 lb Dumbbell Ground-to-
plate overhead) Overhead (2x50/35 lb)

wodwell.com/wod/walsh Wear a Weight Vest or

Ruck (70/50 lb)

“WATSON” Athlete may either Power

Snatch or Power Clean-
For Time 59 Pull-Ups
and-Jerk the Dumbbells.
23 Push-Ups
Partition the work as
400 meter Run

page 406 of 430

1971 BENCHMARK
WODS
May 14, 2020

59 Ground-to-Overheads needed. Note that the

(20/10 kg) prescribed weight of the
23 Toes-to-Bars Weight Vest or Ruck Pack
400 meter Run for this workout is
59 Wall Ball Shots (20/14 significantly heavier than a
lbs) typical Weight Vest.
23 Burpees Scaling Intermediate 100
200 meter Run Double Dumbbell Ground-
200 Double Unders to-Overhead (2x35/25 lb)
200 meter Run Wear a weight vest (20/14
23 Burpees lb) Beginner 75 Double
59 Wall Ball Shots (20/14 Dumbbell Ground-to-
lbs) Overhead (25/15 lb)
400 meter Run
23 Toes-to-Bars wodwell.com/wod/westys-10000
59 Ground-to-Overheads
(20/10 kg)
400 meter Run “WHITING”
23 Push-Ups AMRAP in 19 minutes 1
59 Pull-Ups mile Run

wodwell.com/wod/watson Then, 5 Rounds of:

“WEBSTER”
6 Rounds for Time 28 Wall
Ball Shots (20/14 lb, 10/9
ft)
400 meter Run
2 Clean-and-Jerks (225/155
lb)
wodwell.com/wod/webster
“WESTON”
5 Rounds For Time 1000
meter Row
200 meter Farmer Carry
(45 lb dumbbells)
27 Air Squats
18 Push-Ups
If you finish, start again on
the run.
wodwell.com/wod/whiting
“WILL LINDSAY”
10 Rounds for Time 3 Devil
Presses (2x55/35 lb)
22 Alternating Dumbbell
Lunges (2x55/35 lb)
19 Air Squats
Wear a Weight Vest (20/14
lb)

page 407 of 430

1971 BENCHMARK
WODS
May 14, 2020
50 meter Waiter Walk,
Right Arm (45 lb dumbbell)
50 meter Waiter Walk, Left
Arm (45 lb dumbbell)
wodwell.com/wod/weston
“WHITE”
5 Rounds For Time 3 Rope
Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking
Lunges (45/35 lb plate)
400 meter Run
wodwell.com/wod/white
“WILL”
6 Rounds for Time 14 Back
Squats (135/95 lb)
19 Deadlifts (135/95 lb)
Athlete may use two
barbells and take the back
squats from a rack if
preferred. A single barbell
from the ground is also
acceptable.
wodwell.com/wod/will
“WILLIAM
FEEHAN”
For Time 25 Front Squats
(95/65 lb)
25 Burpees
page 408 of 430
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 10
rounds. Wear a Weight
Vest throughout the
workout. Score is the time
on the clock when the last
round of Air Squats is
completed.
wodwell.com/wod/will-lindsay
“WILLIAM
HENRY JR.”
For Time 50 Clean-and-
Jerks (135/95 lb)
50 Wall Ball Shots (20/14
lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
last repetition of Wall Ball
Shots is completed.
wodwell.com/wod/william-henry-
jr
“WILLIAM
LAKE”
EMOM in 10 minutes 2
Overhead Squats (135/95
lb)
2 Push Presses (135/95 lb)
1971 BENCHMARK
WODS
May 14, 2020
25 Overhead Squats (95/65
lb)
25 Toes-to-Bars
25 Power Cleans (95/65 lb)
25 Pull-Ups
25 Push Presses (95/65 lb)
25 Push-Ups
25 Power Snatches (95/65
lb)
25 Air Squats
wodwell.com/wod/william-feehan
“WILLIAM
KRUKOWSKI”
AMRAP in 10 minutes 5
Back Squats (225/155 lb)
10 Box Jumps (24/20 in)
15 Broomstick Overhead
Squats
20 Walking Lunges (2-
count)
For the 'broomstick
overhead squats' you may
use a broomstick or PVC
pipe. For the walking
lunges, 2-count means 1
right lunge + 1 left lunge =
1 repetition. Typically this
would be written as 40
lunges, but above we show
how the workout was
originally written.
wodwell.com/wod/william-
krukowski
page 409 of 430
wodwell.com/wod/william-lake
“WILLIAM
MCGOVERN”
5 Rounds for Time 7
Deadlifts (225/155 lb)
14 Pull-Ups
21 Burpees
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 5 rounds.
Score is the time on the
clock when the last round
of burpees is completed.
wodwell.com/wod/william-
mcgovern
“WILLY”
3 Rounds For TIme 800
meter Run
5 Front Squats (225/155 lb)
200 meter Run
11 Chest-to-Bar Pull-Ups
400 meter Run
12 Kettlebell Swings (2/1.5
pood)
wodwell.com/wod/willy
“WOEHLKE”
3 Rounds, Each for Time 4
Jerks (185/135 lb)
5 Front Squats (185/135 lb)
6 Power Cleans (185/135
1971 BENCHMARK
WODS
May 14, 2020
“WILLIAM
MCGINN”
For Time 40 Rings Dips
10 Snatches (155/105 lb)
2,000 meter Row
10 Cleans (155/105 lb)
100 foot Dumbbell Walking
Lunges (2x55/35 lb)
wodwell.com/wod/william-mcginn
“WILLIAM
WREN”
21-15-9 Reps for Time
Bench Presses (65% of 1
RM)
Ring Dips
Hand Release Push-Ups
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Athlete must
accomplish 21 Bench
Presses, 21 Ring Dips, and
21 Hand Release Push-Ups
before moving on to 15
repetitions of each
movement, etc. Score is
the time on the clock when
the last round of Hand
Release Push-Ups is
completed.
wodwell.com/wod/william-wren
page 410 of 430
lb)
40 Pull-Ups
50 Push-Ups
60 Sit-Ups
3 minutes Rest between
rounds
wodwell.com/wod/woehlke
“WYK”
5 Rounds for Time 5 Front
Squats (225/155 lb)
5 Rope Climbs (15 ft)
400 meter Run (45/35 lb
plate)
wodwell.com/wod/wyk
“ZEMBIEC”
5 Rounds for Time 11 Back
Squats (185/135 lb)
7 Burpee Pull-Ups (Strict)
400 meter Run
During each burpee pull-up
perform a strict push-up,
jump to a bar that is ideally
12 inches above your max
standing reach, and
perform a strict pull-up.
wodwell.com/wod/zembiec
“ZIRKLE”
12 Rounds for Time 200
meter Run
1971 BENCHMARK
WODS
May 14, 2020

“WITTMAN” 7 Pull-Ups
8 Dumbbell Cleans
7 Rounds For Time 15
(2x50/35 lb)
Kettlebell Swings (1.5/1
4 Handstand Push-Ups
pood)
15 Power Cleans (95/65 lb)
wodwell.com/wod/zirkle
15 Box Jumps (24/20 in)

wodwell.com/wod/wittman

“WORSLEY”
5 Rounds for Time 9
Handstand Push-Ups
15 Ring Dips
21 Thrusters (42.5/30 kg)
200 meter Run

wodwell.com/wod/worsley

“ZACHARY
TELLIER”
For Time 10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges

page 411 of 430

1971 BENCHMARK
WODS
May 14, 2020

100 Sit-Ups
150 Air Squats

Complete the work in the

order written, starting each
new segment with 10
burpees. Score is the time
it takes you to complete all
the repetitions—650 reps
in total. Tips and
Strategy Keep a steady
pace--a good strategy for
any WOD over 20 minutes
long. And if there's a
movement that you're
particularly proficient at,
go faster during that
movement. Remember:
Hero WODs like this are
designed to honor fallen
men and women, so work
hard. Intended Stimulus
This chipper-style WOD is
long and steady. Since
there's quite a bit of
variety in the movements
(burpees, push-ups,
lunges, sit-ups, and air
squats) you should move
constantly and take very
little rest. If you find
yourself needing to rest
more than a few seconds
at a time, reduce the
volume of repetitions
and/or scale the
movement. Scaling
Options This is a lengthy,
bodyweight workout
designed to take

page 412 of 430

1971 BENCHMARK
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approximately 30 minutes
or less. Scale the volume
and/or the required skill
level (see: Push-Up Scaling
| Sit-Up Scaling) so you can
move continuously. Long
rest breaks will reduce the
intended intensity of this
Hero WOD. Beginner A 10
Burpees 10 Burpees 15
Push-Ups 10 Burpees 15
Push-Ups 20 Lunges 10
Burpees 15 Push-Ups 20
Lunges 25 Sit-Ups 10
Burpees 15 Push-Ups 20
Lunges 25 Sit-Ups 30 Air
Squats Beginner B 10
Burpees 10 Burpees 15
Incline Box/Bench Push-
Ups 10 Burpees 15
Incline Box/Bench Push-
Ups 20 Lunges 10 Burpees
15 Incline Box/Bench
Push-Ups 20 Lunges 25
Anchored Sit-Ups 10
Burpees 15 Incline
Box/Bench Push-Ups 20
Lunges 25 Anchored Sit-
Ups 30 Air Squats

wodwell.com/wod/zachary-tellier

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

wodwell.com/wod/zimmerman

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1971 BENCHMARK
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THE GIRLS
“AMANDA”
9-7-5 Reps For Time
Muscle-Ups
Squat Snatches (135/95
lbs)
With a running clock, as
fast as possible perform
the prescribed work in the
order written. Score is the
time on the clock when the
last round of squat
snatches is completed.
Good Times for
"Amanda" (source) -
Beginner: 13-15 minutes -
Intermediate: 10-12
minutes - Advanced: 8-9
minutes - Elite: 5-7
minutes
wodwell.com/wod/amanda
“BARBARA”
5 Rounds For Time 20 Pull-
Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 minutes Rest
Complete 5 rounds of the
repetitions in the order
written. After each set of
50 Air Squats, you must
page 414 of 430
“ANGIE”
For Time 100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
Complete all reps of each
exercise in the order
written before moving to
the next. Score is the time
it takes to complete all 400
repetitions. Good Times
for "Angie" (source) -
Beginner: 26-35 minutes -
Intermediate: 21-25
minutes - Advanced: 15-20
minutes - Elite: <14
minutes Tips and
Strategy Break the pull-up
and push-up reps into
small sets to avoid
burnout. A big set of pull-
ups right out of the gate
will hurt your score more
than help it. When you get
to the squats, go hard and
go fast--your lower body
hasn't been worked up
until now, so it's time to
fly. Intended Stimulus
"Angie" should feel really
difficult during the push-
ups and the pull-ups (your
upper body should be
totally fatigued), and then
fast and fun during the sit-
“ANNIE”
50-40-30-20-10 Reps For
Time Double-Unders
Sit-Ups
Complete the work in the
order listed: 50 Double-
Unders, followed by 50 Sit-
Ups. Then 40 Double-
Unders, followed by 40 Sit-
Ups. Then 30 of each. Then
20 of each. Then 10 of
each. Score is the time it
takes to complete all 300
repetitions. Good Times
for "Annie" (source) -
Beginner: 10-12 minutes -
Intermediate: 8-10 minutes
- Advanced: 7-8 minutes -
Elite: <6 minutes Tips and
Strategy Go fast but stay
efficient. Use good form to
avoid burning out and
tripping on the Double-
Unders. Break if necessary
in the earlier rounds but
try to sprint and go
unbroken in the last three
rounds. Intended
Stimulus This fast
workout is a descending
rep couplet, intended to be
a sprint. At the end of
"Annie," you should feel
like you just ran a really
fast 2K. Keep it under 10
1971 BENCHMARK
WODS
May 14, 2020
take a 3 minute Rest. Time
each round for reference
and pacing purposes.
Score is total time to
complete all 5 rounds,
including the prescribed
rest. (Note: Do not include
the last 3 minute Rest
period after Round 5 in
your overall score.) Good
Times for "Barbara"
(estimate) - Beginner: 50+
minutes - Intermediate: 40-
49 minutes - Advanced:
30-39 minutes - Elite: <29
minutes Tips and
Strategy Go fast and as
unbroken as possible. If
you need to break the reps
into sets, do a
"descending"/"cascading"
rep scheme so the volume
decreases as you go
through the sets. For
example, during the sets of
Push-Ups: 12, 8, 6, 4.
Intended Stimulus
When athletes see that
there is built-in Rest in
"Barbara," they mistakenly
believe that this workout
will be easier than others;
but in fact, "Barbara" is
harder, because you can
(and should) go
uncomfortably fast during
the "working" portion of
the WOD. You should feel
your arms, legs, and lungs
burn deeply every time
page 415 of 430
ups and air squats. Unlike
many CrossFit-style
workouts, "Angie" actually
gets easier as the time
ticks on. Scale the volume
so you can finish in under
30 minutes; but don't scale
the feeling where you're
questioning "how many
pull-ups do I have left?" out
of this workout. Scaling
Options "Angie" is all
about muscular fatigue. If
needed, scale the volume;
but not so much to where
you never feel the
exhausting sensation of
muscle overload. If Rx pull-
ups and/or push-ups aren't
available to you yet, pick a
challenging scale that
allows you to complete
unbroken sets of 5, at
least. (See: Push-Up
Scaling | Pull-Up Scaling)
Intermediate For Time 50
Pull-Ups 50 Push-Ups 50
Sit-Ups 50 Air Squats
Beginner 2 Rounds For
Time 30 Ring Rows 30
Incline/Bench Push-Ups
30 Anchored Sit-Ups 30
Air Squats
wodwell.com/wod/angie
“CANDY”
5 Rounds for Time 20 Pull-
Ups
minutes to maintain the
integrity of the WOD. This
is not a time to practice
your Double-Unders--scale
to Single-Unders if you're
not proficient at doubles
yet. Scaling Options This
WOD is meant to be
relatively short—most
athletes should finish
"Annie" in 10 minutes or
less. The repetitions should
be fast and mostly
unbroken. If big, unbroken
sets of Double-Unders
aren't available to you yet,
sub them for
Single-Unders. If big,
unbroken sets of sit-ups
aren't available to you yet,
reduce the volume. When
it comes to scaling
movement, prioritize range
of motion: Scale the first
set of 50 sit-ups, for
example, by dropping the
volume to 25 perfect, full
range of motion reps. 50
Crunches or half Sit-Ups
aren't nearly as beneficial
as the full range of motion
full Sit-Up. Intermediate
30-25-20-15-10 Double-
Unders Sit-Ups Beginner
30-25-20-15-10 Single-
Unders Anchored Sit-
Ups
wodwell.com/wod/annie
1971 BENCHMARK
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May 14, 2020
you enter a 3-minute Rest
period, which should fly by,
making you question
whether or not your clock
is working properly.
Scaling Options
"Barbara" is meant to be
done fast and relatively
unbroken. This WOD is a
true interval-style workout
with built-in rest, which
allows you to go hard
during the "working"
portion and recover during
the 3 Minute Rest period.
To maintain the integrity of
Barbara, scale the volume
and/or the skill level (see:
Push-Up Scaling | Pull-Up
Scaling) so you can speed
through the movements.
Intermediate 5 Rounds
for Time 10 Pull-Ups 20
Push-Ups 30 Sit-Ups 40 Air
Squats 3 minutes Rest
Beginner 5 Rounds for
Time 10 Ring Rows 15
Bench/Incline Push-Ups
20 Anchored Sit-Ups
25 Air Squats 3 minutes
Rest
wodwell.com/wod/barbara
“CINDY XXX”
AMRAP in 20 minutes 10
Pull-Ups
20 Push-Ups
30 Air Squats
page 416 of 430
40 Push-Ups
60 Air Squats
Good Times for "Candy"
(source) - Beginner: 36-41
minutes - Intermediate: 24-
32 minutes - Advanced:
18-21 minutes - Elite: <16
minutes Scaling Newer
athletes should stick with
variants of Candy and
modify the movements and
reps to limit muscular
failure. Intermediate
Option 4 rounds for time
of: 20 pull-ups 40 push-ups
60 squats Beginner
Option 4 rounds for time
of: 10 jumping pull-ups
20 knee push-ups
30 squats
wodwell.com/wod/candy
“DIANE”
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
With a running clock, as
fast as possible perform 21
Deadlifts and 21
Handstand Push-Ups, then
15 Deadlifts and 15
Handstand Push-Ups, then
9 Deadlifts and 9
Handstand Push-Ups.
Score is the time it takes
to complete all 90 reps.
“CHELSEA”
EMOM in 30 minutes 5 Pull-
Ups
10 Push-Ups
15 Air Squats
Every minute on the
minute (EMOM) for 30
minutes, perform 5 Pull-
Ups, 10 Push-Ups, and 15
Air Squats. If there is any
time left in each minute,
rest until the next minute
starts. Score is the
number of rounds finished
in 30 minutes, with the
best possible score being
30 rounds. For the rounds
to count, they must be
performed every minute on
the minute. If you fall
behind the clock, keep
going and get as many
rounds as possible
(AMRAP-style) in the
remaining time. Bear in
mind, though, that your
"Chelsea" score will only
count the number of
rounds you completed as
an EMOM. Good Scores
for "Chelsea" "Chelsea" is
an EMOM type of WOD,
which means the goal is to
just finish the prescribed
work in under a minute for
30 minutes straight.
Intermediate athletes
should be able to finish all
1971 BENCHMARK
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May 14, 2020

15 Pull-Ups Good Times for "Diane" 30 rounds as prescribed.

30 Push-Ups (estimate) - Beginner: 10-14 Tips and Strategy This
45 Air Squats minutes - Intermediate: 6-9 workout is all about
20 Pull-Ups minutes - Advanced: 5-6 balance: You've got to find
40 Push-Ups minutes - Elite: <4 minutes the perfect pace where you
60 Air Squats Tips and Strategy If can get all of the work
25 Pull-Ups possible, go unbroken on done in under 1 minute
50 Push-Ups all sets of both the without ever "redlining"--
75 Air Squats Handstand Push-Ups and going so hard that you hit
30 Pull-Ups the Deadlifts. If unbroken a wall you can't come back
60 Push-Ups sets aren't a possibility for from. Go slow in the first
90 Air Squats you yet, then break the round and aim to have the
reps down into as big of same amount of rest each
On a 20-minute clock, as sets as you can realistically subsequent round (for
many rounds and hold through the whole example 10 or 20 seconds
repetitions as possible workout. Rest very of rest) for the entire
(AMRAP) perform the minimally (3-7 seconds) workout. Intended
prescribed work in the between sets during Stimulus "Chelsea" is
order written. Score is "Diane"--this WOD is meant to feel both
total number of repetitions basically a sprint. mentally and physically
completed in 20 minutes. Intended Stimulus exhausting. You're up
"Diane" should feel against the ticking clock
wodwell.com/wod/cindy-xxx uncomfortably fast and for 30 minutes. If you scale
moderately heavy. The "Chelsea," make sure you
Deadlift weight should not scale it to where you
“DOUBLE feel too heavy or too light-- "work" for approximately
HELEN” it's somewhere in between. 40-50 out of the 60
3 Rounds for Time 800 It's common to see seconds for each minute;
meter Run athletes take 20+ minutes the best part of this
42 Kettlebell Swings (1.5/1 to complete this workout workout is the (brutal) fact
pood) because the load was too that you barely make the
24 Pull-Ups heavy and the skill level interval happen in the 1
was too high. Scale so you minute cap. Scaling This
wodwell.com/wod/double-helen can perform this WOD as it benchmark has a built-in
was intended to be scale by requiring you to
performed: very fast and continue after you fail to
“EVA” mostly unbroken. Scaling meet the interval. Newer
5 Rounds For Time 800 Options "Diane" is meant athletes should modify the
meter Run to be done quickly (shoot volume and/or skill level
for 10 minutes or less) and (see: Push-Up Scaling |

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1971 BENCHMARK
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30 Kettlebell Swings (2/1.5
pood)
30 Pull-Ups
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 5 rounds.
Score is the time on the
clock when the last round
of pull-ups is completed.
Good Times for "Eva"
(source) - Beginner: 59-66
minutes - Intermediate: 44-
54 minutes - Advanced:
35-39 minutes - Elite: <32
minutes
wodwell.com/wod/eva
“GWEN”
15-12-9 Reps for Load
Clean-and-Jerks (unbroken)
Rest as needed between
sets
Score is weight used for all
three unbroken sets. Each
set must be unbroken
(touch and go at floor)
only; even a re-grip off the
floor is a foul. Use same
load for each set.
wodwell.com/wod/gwen
page 418 of 430
relatively unbroken. The
Deadlifts should feel
moderate. Scale the load
and/or skill level (see:
Handstand Push-Up
Scaling) so you can move
fast through this WOD.
Intermediate 21-15-9
Deadlifts (155/105 lb)
Push-Ups Beginner 21-
15-9 Deadlifts (95/65 lb)
Incline Push-Ups
wodwell.com/wod/diane
“EASY MARY”
AMRAP in 20 minutes 5
Handstand Push-Ups
10 Pull-Ups
25 Air Squats
wodwell.com/wod/easy-mary
“FRACTURED
FRAN”
5 Rounds for Time 9
Thrusters (95/65 lb)
9 Pull-Ups
wodwell.com/wod/fractured-fran
“HARD CINDY”
AMRAP in 20 minutes 5
Weighted Pull-Ups (35/25
lb)
10 Push-Ups (feet on
Pull-Up Scaling) but
maintain the same interval
structure. Beginner
Option Every minute on
the minute for 20
minutes perform: 3
Jumping Pull-Ups 6
Incline Push-Ups 9 Air
Squats If you fall behind
the clock, keep going for
20 minutes and see how
many rounds (AMRAP-
style) you can complete.
Again, your score will only
be the number of rounds
you completed as an
EMOM. Advanced Option
If you've finished "Chelsea"
as prescribed in the past,
try adding more volume:
Add 1 rep to each
exercise—i.e., 6 Pull-Ups,
11 Push-Ups, and 16 Air
Squats each minute—and
see if you can go the full
30 minutes.
wodwell.com/wod/chelsea
“DOUBLE
GRACE”
For Time 60 Clean-and-
Jerks (135/95 lb)
wodwell.com/wod/double-grace
1971 BENCHMARK
WODS
May 14, 2020
“HELEN”
3 Rounds For Time 400
meter Run
21 Kettlebell Swings (1.5/1
pood)
12 Pull-Ups
With a running clock, as
fast as possible perform
the 3 rounds of work in the
order written. Score is the
time it takes to complete 3
rounds. Good Times for
"Helen" (source) -
Beginner: 15-17 minutes -
Intermediate: 11-14
minutes - Advanced: 9-10
minutes - Elite: <8 minutes
Tips and Strategy "The
first goal in Helen is to
push for unbroken sets on
the work inside the gym. In
order to do so, we are
looking at pacing the runs
to ensure we can
accomplish these numbers
in big, consistent chunks
across all three rounds.
Just like on “Nancy”, we
would rather slow down
the runs a touch if that
allows you to hold onto the
bell and pull-up bar. If we
have the movements on
the inside of the gym
unbroken without a doubt,
it’s the opposite approach
– it’s a question of how
hard can we push the
page 419 of 430
30/24" box) “ELIZABETH”
15 Squats (with 45/35 lb
21-15-9 Reps For Time
plate)
Cleans (135/95 lb)
Ring Dips
On a 20-minute clock,
perform as many rounds
With a running clock, as
and reps as possible
fast as possible perform 21
(AMRAP) of the work in the
Cleans and 21 Ring Dips,
order written. 1 round is
then 15 Cleans and 15
equal to 5 Weighted Pull-
Ring Dips, then 9 Cleans
Ups, 10 Incline Push-Ups,
and 9 Ring Dips.
and 15 Squats. Scaling
"Elizabeth" can be
Options See: "Cindy"
performed with either
Squat Cleans (typical Rx)
wodwell.com/wod/hard-cindy
or Power Cleans
(sometimes called "Power
“ISABEL” Elizabeth"). Score is the
time on the clock when the
For Time 30 Snatches final repetition (the 9th
(135/95 lb) Ring Dip) is completed.
Good Times for
With a running clock,
"Elizabeth" (source) -
perform 30 Snatches as
Beginner: 10-14+ minutes
fast as possible. Any type
- Intermediate: 7-10
of snatch is acceptable
minutes - Advanced: 4-7
(power snatch, full/squat
minutes - Elite: <4 minutes
snatch, split snatch).
Tips and Strategy As
Score is the time it takes
needed, break the Ring
to complete all 30 reps.
Dips up into manageable
Good Times for "Isabel"
sets from the beginning. If
(source) - Beginner: 6-7
you go to failure on the
minutes - Intermediate: 4-6
Ring Dips, you'll be stuck
minutes - Advanced: 3-4
at the rings, performing
minutes - Elite: <2 minutes
singles, resting for several
Tips and Strategy For
seconds between
"Isabel," choose a load that
repetitions. If you perform
you can move quickly and
Squat Cleans, break the
smoothly. This workout has
reps into smaller sets, as
been tested in many
Squat Cleans are more
different ways: singles (one
1971 BENCHMARK
WODS
May 14, 2020
running. For athletes with
previous scores, doing the
math for what split they
need to hold across the
three rounds will help them
feel out if they are on track
when they leave the
building after round one." -
Ben Bergeron Intended
Stimulus Helen is meant
to feel fast and light. The
volume on this workout is
relatively low, so the
movements should be
unbroken. If you have to
rest for long periods of
time or break the Pull-
Up/Kettlebell Swings into
more than 2 sets, you'll
lose the intended intensity.
Scale as needed to achieve
a fast pace throughout the
WOD. Scaling This
benchmark workout is an
all out sprint. The swings
and pull-ups should be
easy enough that you are
still able to push the pace
on the runs. Intermediate
athletes can complete this
as prescribed. Beginner
Option 3 Rounds for Time:
200 meter Run 15
Kettlebell Swings (1/.75
pood) 9 Jumping Pull-Ups
wodwell.com/wod/helen
page 420 of 430
rep at a time), unbroken,
big sets, small sets. The
way you tackle this
workout is based on your
time goal. If this is your
first time attacking
"Isabel," perform a handful
of sets. Try 30 singles or a
cascading/descending rep
scheme like 8+7+6+5+4.
If you've done this WOD
many times and want to
see if you can get it done
in under 3-4 minutes, try
20 unbroken reps + 10 fast
singles. Intended
Stimulus The load for
"Isabel" should feel
moderate. It should not
feel maximal. Everything,
especially your lungs,
should be burning during
this intense, sprint-style
workout. This is not the
time to test your ability to
lift something really heavy-
-save that for a heavy day.
Choose a load you can
move quickly. This WOD is
one of the most deceptive
workouts of all: On the
Whiteboard, "Isabel" looks
as easy as pie. She is not.
Scaling "Isabel" is one of
the fastest CrossFit
benchmark workouts.
Reduce the load so you
can perform multiple reps
unbroken and complete all
the reps in less than 5
muscularly fatiguing than
Power Cleans are. Try one
of these rep schemes, and
rest a few seconds
between sets: Round of 21:
6, 5, 4, 3, 2, 1 or 6, 5, 5, 5
Round of 15: 5, 4, 3, 2, 1 or
5, 5, 5 Round of 9: 4, 3, 2
or 5, 4 If you perform
Power Cleans, aim for big
sets during the rounds of
21 and 15, and go
unbroken on the round of
9. Intended Stimulus
"Elizabeth" should make
you feel both physically
exhausted (your triceps
should be on fire and your
quads--if you performed
Squat Cleans--should be
burning) and mentally
fatigued. "Elizabeth" is
highly mental, especially
for athletes that don't
know their limits when it
comes to Dips. You'll
constantly be walking the
line between intensity
(good) and burnout (bad),
and that's a tough place to
be. Scale "Elizabeth" so
you can get it done in
around 10 minutes; but
don't scale it to where you
walk away completely
unscathed--it should still
hurt. Scaling Options
"Elizabeth" is a classic
benchmark that should be
completed relatively
1971 BENCHMARK
WODS
May 14, 2020
“KAREN”
For Time 150 Wall Ball
Shots (20/14 lb, 10/9 ft)
With a running clock,
complete the 150
repetitions as fast as
possible (for time). Rest as
needed, either holding the
ball or with the ball on the
ground. Score is the time
it takes to complete all 150
repetitions. Good Times
for "Karen" (source) -
Beginner: 12-15 minutes -
Intermediate: 8-11 minutes
- Advanced: 6-7 minutes -
Elite: <5 minutes Tips and
Strategy For most
athletes, it will be
important to bite off sets
that are big enough to
make progress, but not so
big that you have to rest
more than 10 seconds
before picking up the ball
again. The ideal set size is
one that you can keep
consistent the whole way
through the workout. Avoid
opening with a huge set of
30 if you're going to have
to do 5's with lots of rest
between the rest of the
way. Avoid doing any sets
so large that you have to
rest more than 10 seconds
before picking up the ball
again. - Beginner: try 30
page 421 of 430
minutes. Athletes less
familiar with Olympic lifting
should take time to drill
the mechanics of each
movement and reduce the
load drastically.
Intermediate For Time 30
Snatches (115/75 lb)
Beginner For Time 30
Snatches (75/55 lb)
wodwell.com/wod/isabel
“KELLY”
5 Rounds For Time 400
meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14
lb)
With a running clock, as
fast as possible perform
the prescribed work in the
order written for 5 rounds.
Score is the time on the
clock when the last round
of Wall Ball Shots is
completed. Good Times
for "Kelly" (source) -
Beginner: 34-40 minutes -
Intermediate: 25-31
minutes - Advanced: 19-22
minutes - Elite: <18
minutes Tips and
Strategy Start out with a
moderate pace on this
high-volume benchmark
workout—a fast pace out of
the gate will prove to be a
quickly. It can be
performed with either
Squat Cleans or Power
Cleans. Decide which
version/technique you’ll
use before you start, then
stick with it. Go lighter on
the Cleans and modify the
Ring Dips so you can
complete the work in fewer
than 10 minutes.
Intermediate
15-12-9 reps for time of:
Cleans (115/75 lb) Ring
Dips Beginner
15-12-9 reps for time of:
Cleans (75/55 lb) Push-
Ups
wodwell.com/wod/elizabeth
“FRAN”
21-15-9 Reps For Time
Thrusters (95/65 lb)
Pull-Ups
Perform the 21 Thrusters
and 21 Pull-Ups, then 15
Thrusters and 15 Pull-Ups,
then 9 Thrusters and 9
Pull-Ups, as fast as
possible. Score is the time
it takes to complete all 90
reps. Good Times for
"Fran" (source) - Beginner:
7-9 minutes - Intermediate:
6-7 minutes - Advanced: 4-
6 minutes - Elite: <3
minutes Tips and
1971 BENCHMARK
WODS
May 14, 2020
sets of 5 (target time 12-15
minutes) - Intermediate:
try 15 sets of 10 (target
time 8-11 minutes) -
Advanced: try 5 sets of 30
(target time 6-7 minutes) -
Elite: <5 minutes
(competitive athletes may
be able to complete the
workout in two sets of 75
or even unbroken, in a
single set of 150
repetitions) Intended
Stimulus "Karen" should
feel light. You should be
able to perform relatively
large sets with minimal
rest breaks. Your legs and
lungs should be burning
within a couple of minutes
of "3...2...1...GO!" You'll
lose the intended stimulus
of this benchmark WOD if
your sets are small and
your rest breaks are big, so
scale the load and/or the
volume accordingly.
Scaling This classic
benchmark contains a high
volume of a light
weightlifting movement.
Choose a load that allows
you to hang on for large
sets. Pacing and strategic
rest periods will be
required in order to set
your best time.
Intermediate For time:
150 wall-ball shots
Men: 14-lb. ball to 10-ft.
page 422 of 430
mistake. Quality breathing
during all of today's
movements (especially the
Wall Ball Shots) is
necessary to keep the
heart rate from spiking too
high. Match the breath
with the movement (i.e.
inhale to catch the
Medicine Ball, exhale to
throw it to the target) to
help keep the breath
steady and consistent.
Intended Stimulus This
should be a long grind with
a healthy number of reps.
We want you to be able to
keep going, but also we
want a big resistance from
your body saying: "can we
stop now, please?" In that
delicate and constant
battle is where we want
you today. Moreover, when
you are there we want you
to smile and move on.
That's the stimulus that'll
guide our scaling. If
modifying, keep a high
number of reps and
rounds, but decrease skill
and overall workload to
match today's capacity.
(source: Juan Acevedo)
Scaling Options Scale the
skill level of the Box Jumps
(see: Box Jump Scaling)
and/or the volume of the
repetitions/rounds to move
smoothly and effectively
Strategy Prior to
"3...2...1...GO!" pick a
tough (yet realistic) rep
scheme that allows you to
go fast. If unbroken sets
isn't appropriate for your
fitness level yet, try this:
Break the sets of 21 into 3
sets of 7 reps; break the
sets of 15 into 2 sets of 8
and 7 respectively; and go
unbroken on the sets of 9.
Rest minimally during
breaks. Intended
Stimulus "Fran" should
be fast and light. During
the WOD, you should (at
least once) wonder why
the hell you agreed to this.
Scaling This WOD is
meant to feel light, fast,
and evoke pain—the good
kind of pain. Both the
thrusters and pull-ups
should be done in large or
unbroken sets. Scale the
movements so you can go
FAST—sets of two and
three repetitions won't get
your lungs/legs/arms
burning in the way they
were intended to burn for
this WOD. Intermediate
21-15-9 Thrusters (75/55
lb) Pull-Ups Beginner 21-
15-9 Dumbbell Thrusters
(2x15/10 lb) Ring Rows
wodwell.com/wod/fran
1971 BENCHMARK
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target Women: 10-lb.
ball to 9-ft. target
Beginner For time:
50 wall-ball shots
Men: 10-lb. ball to 10-ft.
target Women: 6-lb.
ball to 9-ft. target
wodwell.com/wod/karen
“LYNNE”
5 Rounds of: Max Bench
Press (bodyweight)
Max Pull-Ups
Rest as needed between
movements and rounds.
Good Scores for "Lynne"
(source) - Beginner: <100
reps - Intermediate: 125-
225 reps - Advanced: 250-
350 reps - Elite: 400+ reps
wodwell.com/wod/lynne
“MARY XXX”
AMRAP in 20 minutes 10
Handstand Push-Ups
20 Pistols (alternating legs)
30 Pull-Ups
15 Handstand Push-Ups
30 Pistols (alternating legs)
45 Pull-Ups
20 Handstand Push-Ups
40 Pistols (alternating legs)
60 Pull-Ups
25 Handstand Push-Ups
50 Pistols (alternating legs)
page 423 of 430
through the WOD. If the
athlete takes longer than 7
minutes to complete the
first round, they should
scale back. This workout
shouldn't take much longer
than 35-40 minutes.
Intermediate 5 rounds for
time of: 400 meter Run 30
Box Jumps (20/16 in) 30
Wall Ball Shots (14/12 lb,
10 ft) Beginner 4 rounds
for time of: 200 meter
Run 20 Box Step-Ups
(20/16 in) 20 Wall Ball
Shots (14/12 lb, 9 ft)
wodwell.com/wod/kelly
“MAGGIE”
5 Rounds for Time 20
Handstand Push-Ups
40 Pull-Ups
60 Pistols (Alternating
Legs)
Good Times for
"Maggie" (source) -
Beginner: 53-61 minutes -
Intermediate: 37-48
minutes - Advanced: 27-31
minutes - Elite: 19-24
minutes Scaling "Maggie"
and "Mary" are higher-skill
cousins of the popular
CrossFit benchmark,
"Cindy." Newer athletes
should stick with variants
of another workout,
“HEAVY FRAN”
15-12-9 Reps For Time
Thrusters (135/95 lb)
Weighted Pull-Ups (45/30
lb)
For weighted pull-ups place
a dumbbell between the
legs or wear a belt with a
kettlebell (1.5/1 pood)
between the legs. Or use a
weight vest.
wodwell.com/wod/heavy-fran
“JACKIE”
For Time 1,000 meter Row
50 Thrusters (45/35 lb bar)
30 Pull-Ups
Complete the work in the
order written: 1,000 Meter
Row, then 50 Thrusters,
then 30 Pull-Ups. Score is
the time it takes to
complete all the work.
Good Times for "Jackie"
(source) - Beginner: 10-12
minutes - Intermediate: 7-
10 minutes - Advanced: 6-
7 minutes - Elite: <6
minutes Tips and
Strategy To achieve a
"Jackie" time of 10 minutes
or less, the Row must be at
85%-90% of your fastest
1K Row pace and the
Thrusters and Pull-Up reps
1971 BENCHMARK
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May 14, 2020
75 Pull-Ups
30 Handstand Push-Ups
60 Pistols (alternating legs)
90 Pull-Ups
wodwell.com/wod/mary-xxx
“NICOLE”
AMRAP in 20 minutes 400
meter Run
Max Pull-Ups
Perform a 400 meter run,
then complete as many
Pull-Ups as possible in a
single set (unbroken,
meaning a drop from the
pull-up bar, touching the
ground, or otherwise
resting in any position
other than a hang counts
as a break and the end of
the set). Continue
immediately to another
Run and another max set
of Pull-Ups. Repeat until
the 20-minutes is up. Score
is the total number of Pull-
Ups completed before the
20-minute clock stops.
wodwell.com/wod/nicole
“RUNNING
JACKIE”
For Time 800 meter Run
50 Thrusters (45/35 lb
page 424 of 430
"Candy" (see 'beginner'
option below) and modify
the movements and reps
to limit muscular failure.
Intermediate Option
3 rounds for time of: 20
handstand push-ups 40
pull-ups 60 single-leg
squats, alternating legs
Beginner Option
4 rounds for time of: 10
jumping pull-ups 20
knee push-ups 30 squats
wodwell.com/wod/maggie
“NANCY”
5 Rounds For Time 400
meter Run
15 Overhead Squats (95/65
lb)
With a running clock, as
fast as possible perform 5
rounds of the work in the
order written: 400 meter
Run and 15 Overhead
Squats. Score is the time
on the clock when the final
repetition (the 15th
Overhead Squat in round
5) is completed. Good
Times for "Nancy" -
Beginner: 17-20+ minutes
- Intermediate: 13-16
minutes - Advanced: 10-12
minutes - Elite: <9
minutes Tips and
Strategy "Nancy" is fast
need to be either unbroken
or completed in a few big
sets. If you can't go
unbroken yet, try one of
these rep schemes:
Thrusters: 25/15/10 or
13/13/12/12 Pull-Ups:
15/10/5 or 8/8/7/7 If you
don't know your 1K Row
pace, you'll want to figure
that out before trying this
workout. Beginners may
aim to complete the row in
4:00-4:30; intermediate
athletes may aim for
something closer to 3:15-
3:30. Intended Stimulus
The intensity of "Jackie" is
high. The combination of a
fast 1K Row, and unbroken
or large sets of Thrusters
and Pull-Ups should prove
to be a major
cardiovascular challenge.
The load should feel light
on the Thrusters. The
volume of Pull-Ups should
be low enough to where
you can get most (if not
all) of the reps done in one
set. The only time you
should truly rest during
"Jackie" is when you're
done with the workout.
Scaling Options "Jackie"
is meant to feel light and
should be done fast. The
intensity should be high.
Scale the load and/or the
skill level (see: Pull-Up
1971 BENCHMARK
WODS
May 14, 2020
barbell) and light, so your job is to
30 Pull-Ups control your breathing and
heart rate throughout the
wodwell.com/wod/running-jackie WOD. Match your breath to
your movement during the
Overhead Squats: inhale
“UPSIDE-DOWN on the way to the bottom
ANGIE” of the Squat, exhale as you
For Time 100 Air Squats stand. Strive for unbroken
100 Sit-ups sets. Move quickly on the
100 Push-ups run--around 80-85% of
100 Pull-ups your max speed. Intended
Stimulus "Nancy" should
wodwell.com/wod/upside-angie feel very light. Your lungs
should burn throughout the
WOD. If you struggle with
Overhead Squats, lessen
the load so you can
perform all 15 reps
unbroken. Prioritize range
of motion (aka: full-depth
Squats) over load. Enjoy
the "runner's high" you get
at the end of this WOD.
Scaling Options This
benchmark couplet is
meant to be light and fast.
Reduce the load on the
Overhead Squat so you can
perform all the reps
unbroken and still run fast.
Intermediate 5 Rounds
for Time of: 400 meter Run
15 Overhead Squats
(65/45 lb) Beginner
Option 4 Rounds for Time
of: 400 Meter Run 10
Overhead Squats (45/35
lb)
page 425 of 430
Scaling) so you can finish
this WOD in around 10
minutes or less.
Intermediate Option For
time: 1,000 meter Row 50
Thrusters (35/22 lb) 30
Pull-Ups Beginner Option
For time: 800 meter Row
35 Thrusters (22/12 lb)
20 Ring Rows
wodwell.com/wod/jackie
“LINDA”
10-9-8-7-6-5-4-3-2-1 Reps,
For Time Deadlift (1½
bodyweight)
Bench Press (bodyweight)
Clean (¾ bodyweight)
Use three separate
barbells. Perform the
movements in the order
listed and follow the
"descending ladder" rep
scheme—10 deadlifts, 10
bench presses, 10 cleans,
9 deadlifts, 9 bench
presses, 9 cleans, 8
deadlifts, 8 bench presses,
8 cleans, etc. until the last
round of 1 deadlift, 1
bench press, 1 clean is
completed. Score is the
total time it takes to
complete all the
repetitions. Good Times
for "Linda" (source) -
Beginner: 28-32 minutes -
1971 BENCHMARK
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May 14, 2020
wodwell.com/wod/nancy
“ROAMING
DIANE”
21-15-9 Reps for Time
Deadlifts (225/155 lb)
Handstand Walk (in
meters)
wodwell.com/wod/roaming-diane
“SPECIAL
MARY”
For Time 5 Strict
Handstand Push-Ups
10 Pistols
15 Strict Pull-Ups
10 Strict Handstand Push-
Ups
20 Pistols
30 Strict Pull-Ups
15 Strict Handstand Push-
Ups
30 Pistols
45 Strict Pull-Ups
10 Strict Handstand Push-
Ups
20 Pistols
30 Strict Pull-Ups
5 Strict Handstand Push-
Ups
10 Pistols
15 Strict Pull-Ups
No kipping allowed on on
the handstand push-ups or
pull-ups. Alternate legs
page 426 of 430
Intermediate: 19-25
minutes - Advanced: 14-17
minutes - Elite: <13
minutes Tips and
Strategy The biggest
challenge of this workout is
the bench press. Have a
spotter at the bench so you
can go hard without fear of
being trapped by the
barbell mid-rep. Intended
Stimulus The load in this
workout should feel
moderately heavy--but not
maximal. Scale the
load/volume so you can
finish this WOD in
approximately 30 minutes
or less. Avoid scaling to the
degree in which "Linda"
becomes "The Three Bars
of Fun" rather than "The
Three Bars of Death."
Scaling This benchmark
workout contains a high
volume of moderate-load
weightlifting. Reduce the
loads and/or eliminate
some of the early rounds
to decrease the total
volume. Intermediate
Option 10-9-8-7-6-5-4-3-2-
1 Reps, For Time: 1¼-
bodyweight Deadlift ¾-
bodyweight Bench Press
½-bodyweight Clean
Beginner Option 8-7-6-
5-4-3-2-1 Reps, For Time:
¾-bodyweight Deadlift
½-bodyweight Bench
1971 BENCHMARK
WODS
May 14, 2020

each repetition on the Press ⅓-bodyweight

pistols. Clean

wodwell.com/wod/special-mary wodwell.com/wod/linda

“MARY”
AMRAP in 20 minutes 5
Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

On a 20-minute clock,
complete as many rounds
and repetitions as possible
(AMRAP) of the prescribed
work in the order written: 5
Handstand Push-Ups
followed by 10 Pistols
followed by 15 Pull-Ups.
Score is the total number
of rounds and repetitions
completed before the 20-
minute clock stops. Good
Scores for "Mary" (source)
- Beginner: 7-8 rounds -
Intermediate: 9-12 rounds -
Advanced: 13-16 rounds -
Elite: 17+ rounds Tips and
Strategy "Mary" is a
WOD where you should go
mostly unbroken. The
workout is nicely divided
into upper body pushing
(Handstand Push-Ups),
lower body (Pistols), and
upper body pulling (Pull-
Ups), making major muscle
fatigue less of a factor. (In
contrast, you'd need to do

page 427 of 430

1971 BENCHMARK
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May 14, 2020

several small sets in a

WOD like "JT" where the
three exercises all require
upper body pushing:
Handstand Push-Ups, Ring
Dips, and Push-Ups.)
Intended Stimulus
"Mary" should feel really
physically challenging.
You've got 3 difficult
gymnastics movements to
perform and even though
there aren't any
monostructural
cardiovascular movements
in this WOD (Running,
Rowing, Jump Rope, etc.)
you should feel your lungs
burning thanks to your
speed. Don't use "Mary" as
a time to work on your
gymnastic skills--you'll lose
"Mary's" benefit if you
stare at the wall for
minutes at a time, waiting
for a Handstand Push-Up to
happen. Scaling Options
"Mary" is a WOD that
requires above-average
gymnastics skills:
Handstand Push-Ups,
Pistols, and Pull-Ups. Scale
the skill level of these
movements (see:
Handstand Push-Up Scaling
| Pistol Scaling | Pull-Up
Scaling) so you can move
smoothly throughout this
WOD. You'll lose the
intended stimulus of

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May 14, 2020

"Mary" if you treat the

workout like a skill session.
Intermediate Option 20
Minute AMRAP 2
Handstand Push-Ups 6
Pistols (alternating legs)
10 Pull-Ups Beginner
Option 20 Minute AMRAP
5 Push-Ups 10
Alternating Stationary
Lunges 15 Ring Rows

wodwell.com/wod/mary

“NASTY GIRLS”
3 Rounds For Time 50 Air
Squats
7 Muscle-Ups
10 Hang Power Cleans
(135/95 lb)

https://www.instagram.co
m/p/B3IVBTzluZ2/

wodwell.com/wod/nasty-girls

“ROW CINDY
ROW”
AMRAP in 20 minutes 5
Pull-Ups
10 Push-Ups
15 Air Squats
20 calorie Row

wodwell.com/wod/row-cindy-row

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May 14, 2020

“TIME PRIORITY
DIANE”
Max Reps in 4 minutes 30
seconds 60 seconds of
Deadlifts (225/155 lb)
60 seconds of Handstand
Push-Ups
45 seconds of Deadlifts
(225/155 lb)
45 seconds of Handstand
Push-Ups
30 seconds of Deadlifts
(225/155 lb)
30 seconds of Handstand
Push-Ups

Total workout time is 4 min

and 30 seconds. No rest
between exercises.

wodwell.com/wod/time-priority-
diane

page 430 of 430