1453 BENCHMARK
WODS
February 17, 2019
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
“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
page 1 of 286
“12 DAYS OF
CHRISTMAS”
For Time 1 Sumo Deadlift
High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Press (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)
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 - for a total of 364
reps.
wodwell.com/wod/12-days-
christmas
“12/31 (NEW
YEAR’S EVE)”
For Time 31 Push Press
(75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bar
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
Double-Unders must be
unbroken. If athlete trips
before completing 31, start
the Double-Unders over.
wodwell.com/wod/12-31
“18.0”
21-15-9 Reps for Time of:
Dumbbell Snatches (50/35
lb)
Over-Dumbbell Burpees
The prescribed (Rx) version
1453 BENCHMARK
WODS
February 17, 2019
“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
“30 MUSCLE-
UPS”
For Time 30 Muscle-Ups
Each athlete will have
one set of rings and will
complete 30 muscle-ups.
In the 2018 CrossFit
Games the time cap for
this workout was 5
minutes. Scaling Although
this workout will be very
short for advanced
athletes, beginner and
intermediate athletes
should not worry about
finishing quickly. Instead,
scaling athletes should
pick a modification that
offers an opportunity to
practice the muscle-up and
improve strength and skill.
page 2 of 286
“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
“21-15-9
COMPLEX”
For Time 8 Deadlifts
(155/105 lb)
7 Cleans (155/105 lb)
6 Snatches (155/105 lb)
8 Pull-Ups
7 Chest-to-Bar Pull-Ups
6 Bar Muscle-Ups
6 Deadlifts (155/105 lb)
5 Cleans (155/105 lb)
4 Snatches (155/105 lb)
6 Pull-Ups
5 Chest-to-Bar Pull-Ups
4 Bar Muscle-Ups
4 Deadlifts (155/105 lb)
3 Cleans (155/105 lb)
2 Snatches (155/105 lb)
4 Pull-Ups
3 Chest-to-Bar Pull-Ups
2 Bar Muscle-Ups
Athlete will perform 21
reps (8+7+6=21) of
Deadlift/Clean/Snatch then
Pull-Ups/Chest-to-Bar Pull-
Ups/Bar Muscle-Ups; then
of the workout requires
athletes to hop the feet
back, then up (both feet
together) for each burpee.
Step-ups and step-backs
are not allowed except as
a scaled version. If
transferring the dumbbell
from one hand to the other
in mid air, the transfer
must happen below eye-
level.
wodwell.com/wod/18-0
“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
“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 two
25/15 lb plates
Round 2 Run with 45/35 lb
bar
1453 BENCHMARK
WODS
February 17, 2019
If you’re currently nowhere
near a muscle-up, work on
a pulling exercise and a
pushing exercise.
Intermediate Option
Complete as many muscle-
ups as possible in 15
minutes. Then, Complete
as many rounds as
possible in 5 minutes of: 5
strict pull-ups 5 ring dips
Beginner Option
Complete as many rounds
as possible in 15 minutes
of: 5 ring rows, using a
false grip 5 jumping dips,
slowing the descent
wodwell.com/wod/30-muscle-ups
“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
“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
page 3 of 286
15 reps (6+5+4=15); then
9 reps (4+3+2=9).
wodwell.com/wod/21-15-9-
complex
“300 (CT)”
10 Rounds for Time 5 Strict
Chest-to-Bar Pull-Ups
10 “X” Dumbbell
Movement (70/50 lb)
15 GHD Sit-Ups
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
wodwell.com/wod/300
“666”
6 Rounds For Time 6 Front
Round 3 Run with two
25/15 lb plates
Round 4 Run with 45/35 lb
bar
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
“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
“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
1453 BENCHMARK
WODS
February 17, 2019
Squats (50/35 kg)
4:00-7:00 52 Pull-Ups
Starting at 7:00:
1 mile Run
Start the workout with 1
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
“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.
wodwell.com/wod/adonis
page 4 of 286
Squats (50 kg)
6 Pull-Ups
6 Bench Presses (80 kg)
6 Deadlifts (80 kg)
6 Barbell Rows (60 kg)
6 Shoulder-to-Overheads
(30 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)
11 Toes-to-Bar
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
“AIR FORCE”
For Time 20 Thrusters
(95/65 lbs)
20 Sumo Deadlift High-
Pulls (95/65 lbs)
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,
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 - if
athletes best mile is above
an 8:30, the mile run can
be shortened to 1200
meters to allow for
sufficient time on the
barbell). 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 remaining
1453 BENCHMARK
WODS
February 17, 2019
“ALWAYS
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
“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
Then:
page 5 of 286
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
work. Athlete is allowed to
move to the next barbell
skill once an he/she has
completed all 20 reps of
the previous barbell
movement. Athlete is
allowed to move to the
next barbell skill once an
he/she has completed all
20 reps of the previous
movement. If the minute
clock beeps during a
repetition the athlete will
complete their rep and
then start their 4 burpees.
wodwell.com/wod/air-force
“AMBAP”
AMRAP (with a Partner) in
5 minutes As Many
Burpees As Possible
(alternating)
Partners cannot go at the
same time. Partner A must
wait for Partner B to finish
time. The three barbell
movement are the scores,
all scored separately.
Athletes should change out
weight and record scores
up during rest periods.
Immediate transitions to
the barbell is the most
important part of this
workout. To accomplish
this, finding something
close to a 2 mile race pace
will allow athletes to start
knocking out reps when
they get in the door.
Seconds are lost getting
water or chalking up if the
runs are pushed too hard.
When athletes are on the
first two barbells, small
sets or fast singles are
most likely the best option.
Similar to Grace and Isabel
in the past few weeks,
whatever keeps athletes
moving forward is the best
option. Finding a pace that
we won’t slow down on will
allow for the best score on
each round. Due to the
nature of the thrusters,
holding on for a couple
larger sets will minimize
the amount of transitions
and time the bar is on the
floor. Scaling: Weight on
the barbells should be
something that athletes
could complete at least
15+ reps unbroken when
1453 BENCHMARK
WODS
February 17, 2019

48 Sit-Ups their burpee before fresh.

wodwell.com/wod/angela
“ANNIE, ARE
YOU OK?”
21-15-9 Reps for Time Row
(calories)
Thrusters (65/45 lb)
Medicine Ball Cleans
(20/14 lb)
Sumo Deadlift High-Pulls
(65/45 lb)
Wall Balls (20/14 lb)
Burpees
wodwell.com/wod/annie-ok
starting their own. A
completed burpee ends wodwell.com/wod/adderall
with a clap overhead.
Partner B cannot begin
dropping for their burpee “ALEXANDER
until Partner A fully LOPEZ”
extends and claps at the 3 Rounds for Time 40
top. Burpees
30 Kettlebell Swings (55/35
wodwell.com/wod/ambap-many-
burpees-possible
lb)
20 Box Jumps (24/20 in)
10 Pull-Ups
“ANGRY JACKIE”
Buy In and Cash Out with:
For Time 2000 meter Row
1 mile Run
50 Thrusters (95/65 lb)
30 Bar Muscle-Ups wodwell.com/wod/alexander-
lopez
wodwell.com/wod/angry-jackie

“ARMBLASTER
2000” “AMERICAN
“ARIANA” DREAM”
AMRAP in 8 minutes 12 3 Rounds for Time 10
Ring Dips AMRAP in 20 minutes
Deadlifts (225/155 lb)
10 Strict Presses (20/15 kg Ascending Ladder of:
21 Wall Ball Shots (20/14
bar) Power Cleans (200/140 lb)
lb)
8 Thrusters (20/15 kg bar) Muscle-Ups
20 calorie Row
6 Push-Ups 14 Overhead Squats
4 Kettlebell Sumo Deadlift Start with one rep of each
(135/95 lb) movement in the first
High-Pulls (24/20 kg) 19 Toes-to-Bars minute. Add one rep of
wodwell.com/wod/armblaster- each per round (1,1; 2,2;
wodwell.com/wod/ariana
2000 3,3; 4,4; etc...). Score is
the number of rounds
completed; tie-breaker is
“ASSAULT “ARMISTICE”
the time the final round is
AMRAP in 11 minutes 11 completed.
BASELINE”
Power Cleans (135/95 lb)
For Time 60 calorie Assault 11 Burpees Over the Bar wodwell.com/wod/american-
Air Bike 19 Deadlifts (135/95 lb) dream

page 6 of 286
1453 BENCHMARK
WODS
February 17, 2019

50 Air Squats 18 Pull-Ups

40 AbMat Sit-Ups “ANGUS”
30 Push-Ups wodwell.com/wod/armistice 3 Rounds for Time 10
20 Pull-Ups Thrusters (135/95 lb)
10 Burpees 12 Pull-Ups
“ASSAULT 25 Burpees
wodwell.com/wod/assault- BURNOUT”
baseline wodwell.com/wod/angus
10 Rounds for Time 5
Kettlebell Thrusters (85/53
“ASSAULT MAN lb)
“ARMANDO”
10 Kettlebell Sumo Deadlift
EATER” 21-15-9-6-3 Reps for Time
High-Pulls (85/53 lb)
For Time Round 1: 5 Burpee Box Jumps (30/24 Power Cleans (165/115 lb)
100 Single-Unders in) Box Jumps (24/20 in)
75 Ground-to-Overheads 10 calorie Assault Air Bike Pull-Ups
(35/25 lb)
50 calorie Assault Air Bike wodwell.com/wod/assault- wodwell.com/wod/armando
30 Russian Twists (20/15 burnout
lb)
20 Deadlifts (bodyweight) “ARTIE
“ATLAS” STEVENS”
Round 2: 5 Rounds for Time 30 AMRAP (with a Partner) in
80 Single-Unders American Kettlebell Swings 29 minutes 5 Rounds of:
60 Ground-to-Overheads (24/16kg) Minute 1: Wall Ball Shots
(35/25 lb) 20 Pull-Ups (20/14 lb)
40 calorie Assault Air Bike 10 meter Handstand Walk Minute 2: Toes-to-Bars
24 Russian Twists (20/15 Minute 3: Box Jumps
lb) wodwell.com/wod/atlas (24/20 in)
16 Deadlifts (bodyweight) Minute 4: Push Presses
(75/55 lb)
Round 3: “BAD KARMA” Minute 5: Row (calories)
60 Single-Unders For Time 50-40-30-20-10 Minute 6: Rest
45 Ground-to-Overheads reps of Barbell Curls (45/35
(35/25 lb) lb) Partners switch every :30
30 calorie Assault Air Bike 10-20-30-40-50 reps of seconds
18 Russian Twists (20/15 Kettlebell Swings (1.5/1
lb) pood) Teams of 2 complete all
12 Deadlifts (bodyweight) five rounds together, with
Alternate movements. the first partner
Round 4: Start with 50 reps of

page 7 of 286
1453 BENCHMARK
WODS
February 17, 2019

40 Single-Unders Barbell Curls, then move to accumulating as many

30 Ground-to-Overheads
(35/25 lb)
20 calorie Assault Air Bike
12 Russian Twists (20/15
lb)
8 Deadlifts (bodyweight)
Round 5:
20 Single-Unders
15 Ground-to-Overheads
(35/25 lb)
10 calorie Assault Air Bike
6 Russian Twists (20/15 lb)
4 Deadlifts (bodyweight)
wodwell.com/wod/assault-man-
eater
“BAD ASS
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
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
“BASELINE”
For time 500 Meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
aka: "CrossFit Baseline."
CrossFit recommends you
re-test this every 3
months. One variant of this
WOD substitutes the 500m
Row with a 400m Run.
Times should be
comparable either way.
wodwell.com/wod/baseline
“BEAST 12”
For Time 25 Walking
Lunges
20 Pull-Ups
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 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
“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

page 8 of 286
1453 BENCHMARK
WODS
February 17, 2019
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 Press (155/105 lb)
9 Strict Press (115/80 lb)
Use one barbell, from the
ground (no rack). Athlete
must change loads.
wodwell.com/wod/bamf-v2
“BARCELONA”
AMRAP in 14 minutes 17
Double-Unders
8 Bar Muscle-Ups
20 Pistols
17 Power Cleans (135/95
lb)
wodwell.com/wod/barcelona
“BEAR
COMPLEX”
5 Rounds For Load
Complete 7 Unbroken Sets
page 9 of 286
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
“BELL
BASTARD”
Three AMRAPs in 42
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)
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
“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.
wodwell.com/wod/bamf
“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
1453 BENCHMARK
WODS
February 17, 2019
of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Do all 5 movements to
complete 1 repetition of
the complex. Complete the
complex 7 times, unbroken
(without letting go of the
bar or resting it on the
ground) to complete 1
round. Complete 5
unbroken rounds,
increasing the weight and
resting as needed between
each round. Score is max
weight used for your 5th
unbroken round.
wodwell.com/wod/bear-complex
“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
page 10 of 286
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
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100
lb)
20 Jerks (145/100 lb)
10 Power Snatches
(145/100 lb)
10 Muscle-Ups
wodwell.com/wod/bergeron-
open-test
“BIG BANG”
For Time 50 Power Cleans
(225/155 lb)
wodwell.com/wod/big-bang
“BATHGATE
PTSD”
For Max Reps in 22
minutes 1 min Pull-Ups
1 min Air Squats
1 min Kettlebell Swings
(24/16 kg)
1 min Double Unders
1 min Push-Ups
1 min Sit-Ups
1 min Lunges (40/20 kg)
1 min Strict Presses (30/15
kg)
1 min Mountain Climbers
1 min Dumbbell Push
Pressses (20/10 kg)
1 min Box Jumps (24/20 in)
1 min Shuttle Runs (10 m)
1 min Wall Balls (9/6 kg)
1 min Ball Slams (9/6 kg)
1 min Burpees
1 min Bench Presses
(50/35 kg)
1 min Deadlifts (80/60 kg)
1 min Wall Sit
1 min Plank Hold
1 min Rope Climbs (15 ft)
1 min Toes-to-Bar
1 min Dumbbell Snatches
(25/15 kg)
Score is total reps
completed of all
movements. For Wall Sit
and Plank count 1 rep per
second in static hold (do
not count transition or rest
time).
1453 BENCHMARK
WODS
February 17, 2019
“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.
Score is total number of
rounds completed before
becoming unable to
complete a round before
the start of the next
minute.
wodwell.com/wod/bergeron-
beep-test
“BEX”
AMRAP in 35 minutes 50
Wall Ball Shots (20/14 lb)
40 Box Jumps (24/20 in)
30 Toes-to-Bars
20 Deadlifts (145/115 lb)
800 meter Run
wodwell.com/wod/bex
“BIG MAMA
TABATA”
Four Tabatas in 16 minutes
page 11 of 286
“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
“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.
wodwell.com/wod/bathgate-ptsd
“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
“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
1453 BENCHMARK
WODS
February 17, 2019
Wall Balls (20/14 lb)
Toes to Bar
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
“BLACKJACK”
For Time 20 Push-Ups, 1
Sit-Ups
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
...continue this pattern
until...
2 Push-Ups, 19 Sit-Ups
1 Push-Ups, 20 Sit-Ups
Each round totals 21 reps
(push-ups descending from
20, sit-ups ascending from
1) for a total of 441 reps in
the workout.
wodwell.com/wod/blackjack
page 12 of 286
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
grand scheme of what
other movements are
included. For example,
rowing at a 1:35 pace vs. a
1:40 pace per 500 only
results in a 5 second
difference, but is quite a
bit more difficult in the
effort it takes to complete.
With the run to follow, we
want to make sure we
balance out these two
movements. If going 5
seconds slower on the row
means they can go 10
seconds faster on their run,
they will have a better
overall time. Both
movements are meant to
be fast each round,
especially with the rest
included, but finding this
balance will results in the
best possible scores for
wodwell.com/wod/beowulf
“BETTY”
5 Rounds For Time 12 Push
Press (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).
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).
wodwell.com/wod/big-clean-
complex
1453 BENCHMARK
WODS
February 17, 2019
“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)
Cash-In: 2017 meter Row
wodwell.com/wod/bradley-lowery
“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
page 13 of 286
individuals.
“BLACK AND
wodwell.com/wod/boat-race BLUE”
5 Rounds for Time 10
Power Cleans (135/95 lb)
“BRANCA” 10 Burpees
For Time 100 Double-
Unders wodwell.com/wod/black-and-blue
100 Push-Ups
100 Thrusters (40/25 kg)
100 Sit-Ups (10/5 kg) “BLANCHARD
100 Air Squats (AARON)”
1000 meter Row
4 Rounds for Time 800
meter Run
wodwell.com/wod/branca
32 Jumping Air Squats
32 Lunges
“BROCK” 32 Weighted Sit-Ups (45/25
lb plate)
For Time 100 calorie Row 32 Burpees
100 calorie Ski Erg
100 calorie Assault Air Bike Wear a weight vest (20/14
lb)
Every 2 minutes, perform:
7 Burpees Time Cap: 50 minutes
Perform the 7 burpees at wodwell.com/wod/blanchard-
the two-minute mark, and aaron
every two minutes after
that (but not at the start of
the workout). “BOTTLE
ROCKET”
wodwell.com/wod/brock
For Time 25 Burpees
25 Power Cleans (135/95
“BRUSSELS, lb)
25 Burpees
NEVER FORGET”
For Time (with a Partner) 1 7 Wall Ball Shots (20/14 lb)
minute of Silence at the top of each minute
1453 BENCHMARK
WODS
February 17, 2019
(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 minutes 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
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
page 14 of 286
Then, 3 Rounds of: Workout starts with
22 Kettlebell Box Step-Ups burpees. At the top of each
(2 x 20/12 kg) minute (starting at the 1-
16 Strict Pull-Ups minute mark) perform 7
32 Thrusters (50/35 kg) wall ball shots, then
continue the workout
Then, where you left off.
340 Burpees
wodwell.com/wod/bottle-rocket
wodwell.com/wod/brussels-
never-forget
“BRANDON’S
BAD DAY”
“BUBBA”
3 Rounds for Time 15
AMRAP in 20 minutes 6
Overhead Squats (95/65
Dumbbell Man Makers
lb)
(55/35 lb)
15 L-Pull-Ups
7 Box Step Ups (55/35 lb)
15 Split Jerks (95/65 lb)
15 Knees-to-Elbows
Wear a weight vest (20/14
15 Squat Hang Cleans
lb)
(95/65 lb)
15 Back Extensions (25/10
Use one pair of dumbbells
lb plate)
throughout. Box step ups
should be performed while
wodwell.com/wod/brandons-bad-
holding both dumbbells. day
wodwell.com/wod/bubba
“BROKEN
ARROW”
“CALVARIO”
For Time 150 Air Squats
Three AMRAPs in 24
100 Push-Ups
minutes AMRAP in 6
50 Strict Pull-Ups
minutes:
10 mile Bike
5 Sumo Deadlift High-Pulls
3 mile Run
(60/40 kg)
1,000 Double-Unders
10 Hang Squat Cleans
150 Air Squats
(60/40 kg)
100 Push-Ups
15 Push Presses (60/40 kg)
50 Strict Pull-Ups
1453 BENCHMARK
WODS
February 17, 2019
(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
“BROOMSTICK
MILE”
For Time 25 Back Squats
25 Front Squats
25 Overhead Squats
400 meter Run
25 Shoulder Presses
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).
page 15 of 286
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.
For the first and third
AMRAPs, assign one point
per rep. For the second
AMRAP, assign one point
for every 10 reps (eg: 50
DU = 5; 100 Shuttle Sprint
= 10; 250 meter Rowing =
25).
wodwell.com/wod/calvario
“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
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
“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:
Hang Power Cleans (40%
1453 BENCHMARK
WODS
February 17, 2019
wodwell.com/wod/broomstick-
mile
“BSU”
3 Rounds for Time 7
Thrusters (165/110 lb)
15 Muscle-Ups
10 Power Snatches
(165/110 lb)
wodwell.com/wod/bsu
“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
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
page 16 of 286
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
“CHAD
WILKINSON”
For Time 1,000 Box Step-
Ups (20 in)
Wear a Ruck Pack (45/35
lb)
A ruck is a weighted
backpack to simulate the
gear carried during a
hiking expedition.
wodwell.com/wod/chad-wilkinson
“CHRISTINA”
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 Press (95/65 lb)
9 Burpees
wodwell.com/wod/christina
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
”
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
“CAPTAIN
1453 BENCHMARK
WODS
February 17, 2019
wodwell.com/wod/caitlin
“CARLA”
5 Rounds for Time (in a
Team of 4) 400 meter Run
(together)
30 Deadlifts (2 x 50 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
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
page 17 of 286
“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-
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
“CROSSFIT
FOOTBALL
TOTAL”
For Load 1 rep max Power
Clean
1 rep max Back Squat
MUSTACHE”
3 Rounds for Time 9
Deadlifts (185/125 lb)
12 Burpees
15 Box Jump (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
“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)
1453 BENCHMARK
WODS
February 17, 2019
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
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
“CHAD”
For Time (in a Team of 4)
400 meter Weighted
Walk/Run (190 lb)
(together)
25 Deadlifts (100 lb) (each)
400 meter Weighted
page 18 of 286
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
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
wodwell.com/wod/carson
“CHARLOTTE”
21-15-9 Reps, For Time
Overhead Squats (95/65
lb)
Sumo Deadlift High Pull
(95/65 lb)
wodwell.com/wod/charlotte
“CHRISTINE”
3 Rounds for Time 500
meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20 in)
wodwell.com/wod/christine
“CLAUDIA”
5 Rounds for Time 20
Kettlebell Swings (55/35 lb)
400 meter Run
wodwell.com/wod/claudia
“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
1453 BENCHMARK
WODS
February 17, 2019
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
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
page 19 of 286
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
“DAN”
4 Rounds for Load and
Time 21 Overhead Squats
400 meter Run
Athlete selects the weight
for overhead squats. Score
is load and time as pounds
per second (ex: 135/13:05
= 135/785 = .172 lbs/sec).
wodwell.com/wod/dan
“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,
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-
to-bar pull-ups Thrusters
Men: 45 lb. Women 35 lb.
wodwell.com/wod/complex-fran
“CROSSFIT
TOTAL”
Sum of the Best of Each
Lift Back Squat
Shoulder Press
Deadlift
Athlete gets 3 attempts at
each lift. Weight must
1453 BENCHMARK
WODS
February 17, 2019
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,
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
page 20 of 286
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
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
increase after each
successful attempt at each
movement. Weight may
not be decreased after first
attempt. A failed rep
counts as an attempt.
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). Scaling
Beginning athletes should
treat today as an
opportunity to practice and
get comfortable with heavy
lifts. Consider the effects of
yesterday’s long row and
adjust loading accordingly.
Beginner Option Back
squat 3-3-1-1 reps
Shoulder press 3-3-1-1
reps Deadlift 3-3-1-1
reps
wodwell.com/wod/crossfit-total
“D-DAY
PARTNER WOD”
For Time (with a Partner)
Phase 1: "Overlord"
1944 meter Row
Phase 2: "Airborne Drop"
1453 BENCHMARK
WODS
February 17, 2019

(24/20 in) 60 Pull-Ups

“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
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
“CINDY”
AMRAP in 20 minutes 5
Pull-Ups
10 Push-Ups
15 Air Squats
wodwell.com/wod/cindy
“CLAYTON”
5 Rounds for Time 26
Dumbbell Snatches (50/35
Card value determines the
number of reps (face cards
= 10, Aces = 11).
Jokers = 15 Burpees
Before the clock starts pick
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). Score is time to
complete the work dictated
by all 54 cards. To
minimize transition and
rest 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. The
movements in this
example are from CrossFit
Intensify but any five
movements may be used.
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. If
you don't have a deck of
cards handy check out the
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
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

page 21 of 286
1453 BENCHMARK
WODS
February 17, 2019
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,
Pre-Teens 45/25 lb, Kids
25/15 lb)
wodwell.com/wod/clayton
“CONTACT 22
FINALE”
For Time 200 meter Run
22 Snatches (95/65 lb)
page 22 of 286
'Deck of Cards' app (iOS)'.
wodwell.com/wod/deck-of-death
“DIRTY THIRTY”
For Time 30 Box Jumps
(24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26
lb)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lb)
30 Back Extensions
30 Wall Balls (20/14 lb)
30 Burpees
30 Double-Unders
wodwell.com/wod/dirty-30
“DONKEY
KONG”
21-15-9 Reps for Time
Burpees
Kettlebell Swings (24/16
kg)
Box Jumps (24/20 in)
wodwell.com/wod/donkey-kong
“DRAGO”
AMRAP in 15 minutes 150
Double-Unders
45 GHD Sit-Ups
60 Ball Slams (30/20 lb)
30 Hand Release Push-Ups
“DEAR THIAGO”
For Time 2 Rounds of:
450 meter Run
3 Deadlifts (225/155 lb)
18 Strict Pull-Ups
Then, 2 Rounds of:
450 meter Run
3 Squat Cleans (155/115
lb)
18 Pull-Ups
Then, 2 Rounds of:
450 meter Run
3 Push Jerks (155/115 lb)
18 Chest-to-Bar Pull-Ups
Time Cap: 40 minutes
wodwell.com/wod/dear-thiago
“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
1453 BENCHMARK
WODS
February 17, 2019
22 Pull-Ups
22 Medicine Ball Cleans
(20/14 lb)
22 Elbow Plank to Push-
Ups
22 Wall Ball Shots (20/14
lb)
22 Deadlifts (95/65 lb)
22 Air Squats
22 Overhead Walking
Lunges (45/25 lb plate)
22 Box Jumps (24/20 in)
22 Power Cleans (95/65 lb)
2x20 second Bar Hang
22 calorie Row
22 Handstand Push-Ups
22 Back Squats (95/65 lb)
22 Chest-to-Bar Pull-Ups
22 Bar Facing Burpees
22 Thrusters (95/65 lb)
22 Jerks (95/65 lb)
2 Rope Climbs
22 Overhead Squats (96/65
lb)
22 Kettlebell Swings (1.5/1
pood)
wodwell.com/wod/contact-22-
finale
“CROSSFIT
TOTAL II”
Sum of the Best of Each
Lift Clean
Bench Press
Overhead Squat
Score is the total of max
effort on all three lifts.
page 23 of 286
90 Thrusters (45/35 lb)
30 Russian Twists (30/20
lb)
15 Clean-and-Jerks (135/95
lb)
800 meter Run
wodwell.com/wod/drago
“DREAM
CRUSHER”
AMRAP in 10 minutes 6
Thrusters (135/95 lb)
9 Power Snatches (135/95
lb)
12 Power Cleans (135/95
lb)
15 Pull-Ups
18 American Kettlebell
Swings (53/35 lb)
21 Handstand Push-Ups
18 American Kettlebell
Swings (53/35 lb)
15 Pull-Ups
12 Power Cleans (135/95
lb)
9 Power Snatch (135/95 lb)
6 Thrusters (135/95 lb)
If athlete completes the
second round of 6
Thrusters under 10
minutes, score is the time
it took to complete that
work. Otherwise score is
total number of reps
completed under 10
minutes.
“DEE”
4 Rounds For Time 40 Air
Squats
30 Hand-Release Push-Ups
20 Burpees
400 meter Run
wodwell.com/wod/dee
“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
handstand push-ups.
wodwell.com/wod/dizzy-diane
“DORIE”
AMRAP (with a Partner) in
20 minutes Buy In:
150 meter Partner Carry
(each)
1453 BENCHMARK
WODS
February 17, 2019
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
“DEATH BY
ASSAULT”
EMOM For As Long As
Possible Ascending Assault
Bike calories
Start with 3 calories. Add 3
calories every minute until
page 24 of 286
wodwell.com/wod/dream-crusher
“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)
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
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)
When Partner 1 completes
15/10/5 round, partners
switch. Continue, switching
after each round until 150
cumulative Wall Balls are
completed by the team.
Score is numbers of
Rounds and Reps of the
15/10/5 completed for both
partners combined.
wodwell.com/wod/dorie
“DRAKE”
4 Rounds for Time 400
meter Run
30 Wall Ball Shots (20/14
lb)
1453 BENCHMARK
WODS
February 17, 2019
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
SANDBAG”
For Time 100 Sandbag Get-
Ups
100 Sandbag Cleans
100 Sandbag Squats
100 Ground-to-Shoulder
Loads
page 25 of 286
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
“EMMA”
For Time Buy-In:
15 Over-the-Bar Burpees
Then, 3 Rounds of:
11 Push Jerks (60/40 kg)
33 AbMat Sit-Ups
Cash-Out:
15 Over-the-Bar Burpees
wodwell.com/wod/emma
“ETERNIA”
AMRAP in 16 minutes 16
Burpees
16 Thrusters (40/25 kg)
16 Front Rack Lunges
(40/25 kg) (alternating)
wodwell.com/wod/eternia
5 Bar Muscle-Ups
wodwell.com/wod/drake
“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
“DURANTE
CORE”
5 Rounds 10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest
Rest one minute after each
round. The score will be
total time it take to
complete all 5 rounds
1453 BENCHMARK
WODS
February 17, 2019

100 Shoulder Presses including each rest period.

100 Sandbag Sit-Ups “FAT AMY”
1 mile Sandbag Run For Time 50 Air Squats wodwell.com/wod/durantes-core
100 Push-Ups 10 Burpees
100 Pull-Ups 40 Sit-Ups
100 4-count Mountain 10 Burpees “EOD 133”
Climbers 30 Lunges (alternating For Time (with a Partner)
100 4-count Flutter Kicks legs) 65 Front Squats (135/95 lb)
1 mile Sandbag Run 10 Burpees 65 Kettlebell Swings (72/54
20 Kettlebell Swings (1.5/1 lb)
Use 40% bodyweight pood) 16 Partner Over Burpees
sandbag. 10 Burpees 400 meter Run
10 meter Bear Crawl 65 Hang Power Cleans
wodwell.com/wod/deligiannis- 10 Burpees (135/95 lb)
sandbag
20 Kettlebell Swings (1.5/1 65 Single Arm Kettlebell
pood) Presses (54/34 lb)
10 Burpees 16 Partner Over Burpees
“DOCE”
30 Lunges (alternating 400 Meter Run
Three 4-minute AMRAPs in legs) 65 Chest to Bar Pull-Ups
20 minutes From 0:00- 10 Burpees 65 Box Jumps (30/24 in)
4:00: 40 Sit-Ups 16 Partner Over Burpees
27 calorie Row 10 Burpees 400 Meter Run
21 Power Cleans (135/95 50 Air Squats 65 Push-Ups
lb) 65 Pendlay Barbell Rows
15 Burpee Box Jump-Overs wodwell.com/wod/fat-amy (135/95 lb)
(24/20 in) 16 Partner Over Burpees

4 minute Rest “FELIX THE Each partner wears a

CAT” weight vest (20/14 lb)
From 8:00-12:00:
6 Rounds for Time 9
27 calorie Row One partner works at a
Burpees
21 Power Cleans (115/80 time. Partition the work
9 Box Jumps (24/20 in)
lb) between partners as
9 Pull-Ups
15 Burpee Box Jump-Overs needed.
9 Thrusters (40/20 kg)
(24/20 in)
9 Toes-to-Bar
wodwell.com/wod/eod-133
4 minute Rest
With a weight vest (20/14
lb)
From 16:00-20:00:
27 calorie Row

page 26 of 286
1453 BENCHMARK
WODS
February 17, 2019

21 Power Cleans (95/65 lb) wodwell.com/wod/felix-the-cat

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
“FILTHY FIFTY”
For Time 50 Box Jumps
(24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75
pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lb)
50 Back Extensions
50 Wall Balls (20/14 lb)
50 Burpees
50 Double-Unders
wodwell.com/wod/filthy-50
“FORE!”
“EVEREST”
21-15-9 Reps for Time
Back Squats (315/225 lb)
Strict Handstand Push-Ups
wodwell.com/wod/everest
“FAT EDDIE”
For Time 20 Back Squats
(225 lb)
50 meter Prowler Sprint
(180 lb)
20 Deadlifts (315 lb)
50 meter Prowler Sprint
(180 lb)
20 Overhead Presses (135
lb)
50 meter Prowler Sprint
(180 lb)

AMRAP, Three 4-minute wodwell.com/wod/fat-eddie

“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
Rounds in 12 minutes 4
minutes of Clean-and-Jerks
(135/95 lb) “FIGHT CLUB”
4 minutes of Rowing
3 Rounds, for Reps, in 17
(calories)
minutes 1:00 Thrusters
4 minutes of Burpees
(95/65 lb)
With a running clock from 1:00 Power Cleans (95/65
0:00-4:00 complete as lb)
many repetitions as 1:00 Box Jump-Overs
possible of clean-and-jerks. (24/20 in)
At 4:00 move immediately 1:00 Pull-Ups
to the rower and row as 1:00 Assault Bike Cals
many calories as possible
until 8:00. Switch Rest 1:00 Between Rounds
immediately to burpees
wodwell.com/wod/fight-club
and perform as many as
possible until 12:00. Score

page 27 of 286
1453 BENCHMARK
WODS
February 17, 2019
“DRD”
5 Rounds for Time 12 Box
Jumps (24/20 in)
7 Deadlifts (225/155 lb)
55 Double-Unders
11 Pull-Ups
19 Russian Kettlebell
Swings (70/53 lb)
96 meter Row
wodwell.com/wod/drd
“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
“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
page 28 of 286
is the number of
repetitions completed at
each station (also record
the total).
wodwell.com/wod/fore
“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
(KINETICS)”
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
“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.
wodwell.com/wod/flight-simulator
“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.
1453 BENCHMARK
WODS
February 17, 2019
“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
“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
“FATAL 40”
For Time 40 Wall Balls
(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)
page 29 of 286
wodwell.com/wod/franzilla Then they have the whole
next minute to complete
15 burpees. Scaling:
“FREDDY’S These numbers are meant
REVENGE” to be challenging, but
5 Rounds for Time 5 ideally something that
Shoulder-to-Overheads athletes can complete
(185/135 lb) between 45-50 seconds
10 Burpees each round. Some
modification options would
Each shoulder-to-overhead be to bring the rep
rep may be any type of numbers down to
jerk or press. somewhere between 10-
15, to make each minute
wodwell.com/wod/freddys- :45 seconds on and :15
revenge seconds off, or to bring
down the total number of
rounds. It is better to pick
“FRELEN” a modification from the
5 Rounds for Time 800m beginning and stick to it
Run than it is to modify in the
15 Dumbbell Thrusters middle of the workout.
(45/35 lb)
15 Pull-Ups wodwell.com/wod/fortitude
wodwell.com/wod/frelen
“FRANTASY
LAND”
“G.I. GRAN” For Time 21-15-9 reps of:
21-15-9 Reps for Time Thrusters (95/65 lb)
Clean-and-Jerks (60/45 kg) Pull-Ups
Burpee Pull-Ups
15-12-9 reps of:
wodwell.com/wod/g-i-gran Thrusters (115/85 lb)
Chest-to-Bar Pull-Ups
“GARRY 12-9-6 reps of:
PURDHAM” Thrusters (135/95 lbs)
AMRAP (with a Partner) in Bar Muscle-Ups
1453 BENCHMARK
WODS
February 17, 2019
40 Kettlebell Swings (1.5/1
pood)
40 Toes-to-Bar
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
“FIGHT GONE
BAD”
3 Rounds For Total Reps in
17 minutes 1 minute Wall
Balls (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
page 30 of 286
31 minutes 31 Burpees
31 Double-Unders
31 Deadlifts (45/30 kg)
31 Push-Ups
31 Box Jumps (24/20 in)
31 Hang Power Cleans
(45/30 kg)
31 Air Squats
31 Kettlebell Swings (24/16
kg)
31 Shoulder-to-Overheads
(45/30 kg)
31 AbMat Sit-Ups
31 calorie Row
31 Wall Ball Shots (9/6 kg)
wodwell.com/wod/garry-purdham
“GEORGIE”
AMRAP in 21 minutes 7
Burpees
11 Push-Ups
22 Kettlebell Swings (54/35
lb)
Buy-in: 65 Sit-Ups
Total score is number of
rounds and reps completed
(including sit-ups) in 21
minutes.
wodwell.com/wod/georgie
“GIRLS GONE
WILD”
For Time "Fran" at 0:00:
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
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
1453 BENCHMARK
WODS
February 17, 2019
allowed before repeating
each round. One point is
given for each rep, except
on the rower where each
calorie is one point.
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
Option Men: 10-lb. ball
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
“FLY HIGH 22”
AMRAP (with a Partner) in
13 minutes 22 calorie Row
22 Power Cleans (95/65 lb)
22 Wall Balls (20/14 lb)
22 Toes-to-Bar
Perform as many reps as
possible (AMRAP) with one
partner working at a time.
Break up the work between
partners as needed.
wodwell.com/wod/fly-high-22
page 31 of 286
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)
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
“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
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.
For the synchronized
portion of the workout
partners must perform
each rep in unison for the
rep to count. Each partner
must complete 8 pull-ups
and 12 push-ups per
round.
wodwell.com/wod/freedom-forces
“FRIANEBETH”
For Time 21 Thrusters
(95/65 lb)
21 Pull-Ups
15 Squat Cleans (135/95
lb)
15 Ring Dips
9 Deadlifts (225/155 lb)
9 Handstand Push-Ups
wodwell.com/wod/frianebeth
“G.I. JANE”
For Time 100 Burpee Pull-
Ups
wodwell.com/wod/g-i-jane
1453 BENCHMARK
WODS
February 17, 2019
“FOULKS” “HALLOWOD”
5 Rounds for Time 5 Push For Time 10 Burpees
Presses (155/105 lb) 31 Russian Kettlebell
7 Deadlifts (225/155 lb) Swings (70/56 lb)
19 Pull-Ups 10 Burpees
18 calorie Row 31 Box Jumps (24/20 in)
10 Burpees
wodwell.com/wod/foulks 31 Push Presses (75/55 lb)
10 Burpees
31 Pull-Ups
“FRANZILLA 10 Burpees
(ASHEVILLE)” 31 Ball Slams (30/20 lb)
For Time 21 Front Squats 10 Burpees
(135/95 lb) 31 Dumbbell Snatches
21 Pull-Ups (50/35 lb)
15 Push Presses (135/95 1031 meter Row
lb)
wodwell.com/wod/hallowod
15 Pull-Ups
9 Thrusters (135/95 lb)
9 Pull-Ups
“HARVEY MILK”
Use the same bar for the For Time 11 Pull-Ups
entire work-out. 27 Double-Unders
19 Burpees
wodwell.com/wod/franzilla- 78 Sit-Ups
asheville 100 Air Squats
Complete Pull-Ups, then
“FREDDY Double-Unders and Pull-
KRUEGER” Ups, then Burpees, Double-
21-15-9 Reps for Time Unders, and Pull-Ups, etc.
Kettlebell Swings (70/53 lb) until a final round of Air
Burpees Squats, Sit-Ups, Burpees,
Double-Unders, and Pull-
wodwell.com/wod/freddy-krueger Ups
Like the song (and the
WOD) the “12 Days of
Christmas,” complete each
page 32 of 286
“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
wodwell.com/wod/gerry
“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
“GUIDO”
21-15-9 Reps for Time Tire
Flips (500/300 lb)
Push Presses (95/65 lb)
Burpees
wodwell.com/wod/guido
1453 BENCHMARK
WODS
February 17, 2019

“FREEDOM movement in ascending

order then work back down “HANG IN
SAUCE”
to air squats, adding one THERE
Four 3-minute AMRAPs in exercise per round. To PARTNER”
21 minutes AMRAP in 3 start, perform the pull-ups
minutes EMOM (with a Partner) in
for the first round. Then,
21 Overhead Squats (95/65 20 minutes 5 Thrusters
perform the double-
lb) (95/65 lb)
unders back to the pull-ups
21 Over-the-Rower 5 Burpees
for the second round. Then
Burpees burpees, double-unders to
Max-Calorie Row While partner hangs from
pull-ups on the third round
Pull-Up Bar
and so on.
3 minutes Rest
This is an every minute on
wodwell.com/wod/harvey-milk
the minute (EMOM)
AMRAP in 3 minutes
workout where Partner A
18 Overhead Squats
has one minute to finish
(115/80 lb) “HEATHER”
the reps. Whatever time is
18 Over-the-Rower
3 Rounds For Time 550 left in the minute is rest
Burpees
meter Row time. While Partner A
Max-Calorie Row
12 Deadlifts (225/155 lb) completes the reps,
21 Rings Dips Partner B is hanging from a
3 minutes Rest
pull-up bar.
wodwell.com/wod/heather
AMRAP in 3 minutes
wodwell.com/wod/hang-in-there
15 Overhead Squats
(135/95 lb) “HERCULES
15 Over-the-Rower
COMPLEX” “HEARTBREAK
Burpees
Max-Calorie Row 21-15-9 Reps for Time KID”
Deficit Strict Handstand 3 Rounds for Time 10 Front
3 minutes Rest Push-Ups Squats (185/135 lb)
Push-Ups 20 Chest-to-Bar Pull-Ups
AMRAP in 3 minutes Strict Presses (50/35 kg) 50 Double Unders
12 Overhead Squats
wodwell.com/wod/hercules- Front squats should be
(155/105 lb)
complex
12 Over-the-Rower taken from the ground.
Burpees Squat cleaning the first rep
Max-Calorie Row is allowed. Scaling The
“HOOCH” weight on the barbell
wodwell.com/wod/freedom-sauce 5 Rounds for Time 11 should be heavier, but

page 33 of 286
1453 BENCHMARK
WODS
February 17, 2019
“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
“GAME PLAN”
Every 2 Minutes in 10
minutes 1 Hang Squat
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
page 34 of 286
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
“HOTEL HELL”
For Time 100 Dumbbell
Thrusters (35/25 lb)
5 Burpees to start, and at
the top of each minute
Start with 5 burpees. Then
complete as many
thrusters as possible until
the minute is up. Repeat
until 100 total thrusters are
completed. If athlete does
not finish score is number
of rounds and reps
completed.
wodwell.com/wod/hotel-hell
“ICON 1”
3 Rounds for Time 20 Wall
Ball Shots (30/20 lb)
20 Power Cleans (135/95
lb)
wodwell.com/wod/icon-1
something that athletes
could complete in 1-2 sets
each round. The weight will
come from the ground, so
it should be a load that
athletes can safely clean.
In order to get the proper
stimulus, the pull-up and
jump rope variations
should be something that
could be completed in no
more than 4 sets each
round.
wodwell.com/wod/heartbreak-kid
“HEATHER
(HEYER)”
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
“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
1453 BENCHMARK
WODS
February 17, 2019
“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
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
“GRACE”
For Time 30 Clean-and-
Jerks (135/95 lb)
page 35 of 286
“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
“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
“IT’S A TRAP!”
For Time 100 Burpees
200 meter Run to start,
then again every 2 minutes
The workout begins with a
200 meter run. Then
perform burpees until the
2:00 mark and run another
200 meters. So, athletes
will run on minutes: 0, 2, 4,
6, etc. and perform
burpees in the remaining
time until the next 2
completes the overhead
presses. Partners must
wait for each other to
complete their 8 reps
before they alternate
exercises. Once both
partners finish 8 reps of
each, do 10 high-five
pushups together. That’s
one round.
wodwell.com/wod/high-five
“HOPE”
3 Rounds For Total Reps in
17 minutes 1 minute
Burpees
1 minute Power Snatch
(75/55 lb)
1 minute Box Jump (24/20
in)
1 minute Thruster (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
1453 BENCHMARK
WODS
February 17, 2019
Power cleans or full cleans
are acceptable. Athlete
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. However
snatches are not allowed.
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
(Men: 115 lb / Women: 75
lb) Beginner Option 30
clean and jerks for time
(Men: 75 lb / Women: 55
lb)
wodwell.com/wod/grace
“GUT BUSTER”
For Time 150 Sit-Ups
1000 meter Row
150 Sit-Ups
wodwell.com/wod/gut-buster
page 36 of 286
minute mark is on the rower where each
reached...until 100 burpees calorie is one point. See:
are completed. "Hope" workout scorecard.
wodwell.com/wod/its-a-trap wodwell.com/wod/hope
“JAKE’S WOD” “HULK HOGAN”
For Time (in teams of 3) Every 2 Minutes in 20
Cash-In: minutes 3 Muscle Ups
1997 meter Row 5 Power Cleans (185/135
lb)
Then, 20 Rounds of: 7 Burpees
7 Shoulder-to-Overheads
(80/60 lb) Score is total number of
10 Power Cleans (80/60 lb) two-minute rounds
28 Double-Unders completed, plus number of
5 Rope Climbs reps completed in first
incomplete round. If you
Cash-Out: finish all 20 rounds your
2018 meter Row score is 20 (next time add
+1 rep to each exercise (4
Partition the work as muscle-ups, 6 power
needed among the three cleans, 8 burpees) each
team members. round, and see how many
rounds you can get in 20
wodwell.com/wod/jakes-wod minutes).
wodwell.com/wod/hulk-hogan
“JERRY ‘THE
BAWZ’ RAY”
“ICON 2”
For Time 25 Burpees
3 Rounds for Time 10
52 Overhead Walking
Lunges (45/25 lb Plate) Thrusters (155/105 lb)
25 Burpees 10 Muscle-Ups
52 Toes-to-Bars 400 meter Run
25 Burpees
wodwell.com/wod/icon-2
52 calorie Air Bike
25 Burpees
1453 BENCHMARK
WODS
February 17, 2019
“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). Score is
total number of mountain
climbers completed. 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.
wodwell.com/wod/harriet
“HEARTBREAKE
R, DREAM
MAKER”
Ascending Ladder in 10
minutes 2 Wall Ball Shots
(20/14 lb) - Partner 1
2 Synchronized Burpees
2 Wall Ball Shots (20/14 lb)
- Partner 2
page 37 of 286
52 Kettlebell Swings
25 Burpees
52 GHD Sit-Ups
wodwell.com/wod/jerry-bawz-ray
“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
“ICON 5”
AMRAP in 12 minutes 2
Rope Climbs
6 Deadlifts (275/185 lb)
9 Box Jumps (24/20 in)
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
“IVAN THE
TERRIBLE”
5 Rounds For Time 90
Seconds Jump Rope
50-40-30-20-10 Reps of:
Lunges
Push-Ups
Sit-Ups
Start each round with 90
seconds of jump rope
(singles), then round one
do 50 reps of each of the
other movements. Do 90
seconds of jump rope
again to start round two,
then do 40 reps of each of
1453 BENCHMARK
WODS
February 17, 2019
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 burpees in
tandem. Partner 1 does 4
wall balls, then both
partners do 4 burpees,
then Partner 2 does 4 wall
balls, then both partners
do 4 synchronized
burpees, etc. Continue
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 popping up.
wodwell.com/wod/heartbreaker-
dream-maker
page 38 of 286
“JONNY BOI”
For Time 50 Sit-Ups
21 Strict Pull-Ups
21 Push Press (95/65 lb)
400 meter Run
15 Strict Pull-Ups
15 Push Press (115/85 lb)
800 meter Run
9 Strict Pull-Ups
9 Push Press (135/105 lb)
1 Mile Run
50 Sit-Ups
wodwell.com/wod/jonny-boi
“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
the other movements, etc.
wodwell.com/wod/ivan-terrible
“JASON AND
LANDEN”
4 Rounds for Time (with a
Partner) 376 meter Run
(together)
39 American Kettlebell
Swing (55/35 lb)
34 Burpee Box Jump Overs
(30/24 in)
One partner works at a
time, except for the run
which must be done
together.
wodwell.com/wod/jason-and-
landen
“JERRY
SWINGER”
For Time 30 Wall Ball Shots
(20/14 lb)
30 Kettlebell swings (2/1.5
pood)
60 Box Jumps (24/20 in)
30 Kettlebell Swings (2/1.5
pood)
30 Wall Ball Shots (20/14
lb)
wodwell.com/wod/jerry-swinger
1453 BENCHMARK
WODS
February 17, 2019

snatches while Partner B “JONAH LOMU”

“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
“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 FOR
KENYA”
AMRAP in 12 minutes 50
Air Squats
30 Push-Ups
15 Pull-Ups
wodwell.com/wod/hope-for-kenya
“I PLANK, YOU
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
“KENT”
AMRAP in 28 minutes 15
Russian Kettlebell Swings
(70/53 lb)
20 Box Jumps (24/20 in)
25 Dumbbell Hang Squat
Cleans (50's/35's lb)
30 Burpees
From 12:00-13:00, Rest in
silence
On a 28-minute clock,
perform as many
repetitions as possible of
the kettlebell swings, box
jumps, hang squat cleans,
and burpees. At the 12:00
mark rest for one minute.
At 13:00, resume the
workout where you left off
and continue until 28:00.
Score is total rounds and
repetitions completed.
wodwell.com/wod/kent
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-Overhead
(135/95 lb)
11 Back Squats (135/95 lb)
11 Power Cleans (135/95
lb)
37 Wall Balls (20/14 lb)
40 Kettlebell Swings (1.5/1
Pood)
wodwell.com/wod/jonah-lomu
“JORDY’S
GOODBYE”
For Time (with a Partner)
800 meter Farmer Carry
(24/16kg)
100 Air Squats / Plank Hold
90 Pull-Ups / Superman
Hold
80 Sit-Ups / Wall Sit Hold
70 Burpees / Hang Hold
60 Hand-Release Push-Ups
/ Handstand Hold
50 Buddy Deadlifts (100/70
kg)
400 meter Farmer Carry
(24/16 kg)

To start, partners do the

page 39 of 286
1453 BENCHMARK
WODS
February 17, 2019
PLANK”
For Time (with a Partner)
5,000 meter Row
50 Front Squats
60 Box Jumps
Break it up any way you
like. Only one partner may
work at a time. While one
partner is working, the
other is holding a plank. If
the partner holding a plank
drops out, partners switch
places.
wodwell.com/wod/i-plank-you-
plank
“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
minute.
Each minute on the minute
(EMOM) perform a 100-ft
sled push, then as many
burpees as possible before
page 40 of 286
“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
point, for any reason, all
team members complete
10 push-up penalty (each)
before carrying on.
wodwell.com/wod/kilino-jo
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.
wodwell.com/wod/jordys-
goodbye
“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. Repeat
until 100 total thrusters are
completed. If athlete does
not finish score is number
of rounds and reps
completed.
wodwell.com/wod/kalsu
“KETTLE BEAR
1453 BENCHMARK
WODS
February 17, 2019
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
“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)
wodwell.com/wod/incredible-hulk
“JACINTO
STORM”
For Time 69 Double-Unders
69 Air Squats
69 Push-Ups
69 Pull-Ups
69 Wall Ball Shots (20/14
lb)
69 Kettlebell Swings (1.5/1
pood)
69 Deadlifts (95/65 lb)
69 Double-Unders
wodwell.com/wod/jacinto-storm
page 41 of 286
“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
“LAURA MAYES”
4 Rounds for Time 40
Double-Unders
12 Shoulder-to-Overheads
(135/95 lb)
12 Back Squats (135/95 lb)
12 Burpees
wodwell.com/wod/laura-mayes
“LIFT UP LUKE”
AMRAP in 5 minutes 4
Power Cleans (155/105 lb)
24 Double-Unders
10 Pull-Ups
aka: "Luke" for "Lift Up
Autism"
wodwell.com/wod/lift-luke
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
arms each rep. For the
lunges and clean-and-
presses complete 10 per
arm per round.
wodwell.com/wod/kettle-bear-20
“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
1453 BENCHMARK
WODS
February 17, 2019

“JEREMY” “LINCHPIN TEST

“LANDON”
21-15-9 Reps For Time 11”
AMRAP in 30 minutes 800
Overhead Squats (95/65 For Time 7 Squat Snatch meter Run
lb) (185/135 lb) 24 Box Jumps (24/20 in)
Burpees 11 Muscle-ups 11 Front Squats (155/105
100 Double-Unders lb)
wodwell.com/wod/jeremy
11 Muscle-Ups 2 Bar Muscle-Ups
7 Squat Snatch (185/135
lb) wodwell.com/wod/landon
“JOHN
STEVENOT” wodwell.com/wod/linchpin-test-
11
Four 7-Minute AMRAPs in “LEGLESS”
34 minutes From 0:00- For Time 27 Thrusters
7:00, 2 Rounds of: (95/65 lb)
“LINCHPIN TEST
13 Overhead Squats (95/65 4 Legless Rope Climbs (15
lb) 3”
ft)
13 Toes-to-Bars 3 Rounds for Time 21 Wall 21 Thrusters (95/65 lb)
Remaining Time: Balls (20/14 lb) 3 Legless Rope Climbs (15
Max Snatches (95/65 lb) 14 Handstand Push-Ups ft)
7 Deadlifts (315/205 lb) 15 Thrusters (95/65 lb)
2 minutes Rest 2 Legless Rope Climbs (15
wodwell.com/wod/linchpin-test-3
ft)
From 9:00-16:00, 2 Rounds 9 Thrusters (95/65 lb)
of: 1 Legless Rope Climb (15
13 Front Squats (95/65 lb) “LINCHPIN TEST ft)
13 Pull-Ups 6”
Remaining Time: wodwell.com/wod/legless
4 Rounds for Time 21 Wall
Max Cleans (95/65 lb)
Balls (20/14 lb)
18 Pull-Ups
2 minutes Rest
15 Kettlebell Swings (1.5/1 “LINCHPIN TEST
pood) 1”
From 18:00-25:00, 2
12 Handstand Push-ups For Time 400 meter Run
Rounds of:
7 Bar Muscle-Ups wodwell.com/wod/linchpin-test-6
13 Burpees 21-15-9 Reps of:
Remaining Time: Thrusters (75/55 lbs)
Max Snatches (135/85 lb) Pull-Ups
“LINCHPIN TEST
2 minutes Rest 400 meter Run

page 42 of 286
1453 BENCHMARK
WODS
February 17, 2019

From 27:00-34:00, 2 9” 21-15-9 Reps of:

Rounds of: Thrusters (75/55 lbs)
5 Rounds for Time 50 foot
28 Push-Ups Pull-Ups
Handstand Walk
28 calorie Row
5 Squat Cleans (225/155
Remaining Time: 400 meter run
lb)
Max Cleans (135/85 lb)
wodwell.com/wod/linchpin-test-1
wodwell.com/wod/linchpin-test-9
wodwell.com/wod/john-stevenot

“LINCHPIN TEST
“LOLA”
“JONESWORTHY 12”
5 Rounds For Time 30
” For Time 400 meter Run
Double Unders
For Time 80 Air Squats 20 Knees-to-Elbows 15 Clean-and-Jerks (135/95
40 Kettlebell Swings (1.5/1 10 Handstand Push-Ups lb)
pood) 3 Rope Climbs (15 ft)
20 Pull-Ups wodwell.com/wod/lola
64 Air Squats 400 meter Run
32 Kettlebell Swings (1.5/1 12 Clean-and-Jerks (135/95
pood) “LOVELACE” lb)
16 Pull-Ups 2 Rope Climbs
For Time 5 mile run
50 Air Squats
6 minute Plank Hold
25 Kettlebell Swings (1.5/1 400 meter run
(cumulative)
pood) 9 Clean-and-Jerks (135/95
20 Burpee Pull-Ups
12 Pull-Ups lb)
160 Walking Lunges
32 Air Squats 1 Rope Climb
64 Push-Ups
16 Kettlebell Swings (1.5/1
64 Sit-Ups
pood) wodwell.com/wod/linchpin-test-
8 Pull-Ups 12
wodwell.com/wod/lovelace
16 Air Squats
8 Kettlebell Swings (1.5/1
pood) “LINCHPIN TEST
“LUCK OF THE
4 Pull-Ups 4”
LEPRECHAUN”
8 Air Squats 2 Rounds for Time 18
4 Kettlebell Swings (1.5/1 4 Rounds for Time 10 Wall
calorie Row
pood) Ball Shots (20/14 lb)
15 Thrusters (95/65 lb)
2 Pull-Ups 15 Burpees
12 Chest-to-Bar Pull-Ups
20 Kettlebell Swings (1.5/1
wodwell.com/wod/jonesworthy pood) wodwell.com/wod/linchpin-test-4
25 Double-Unders

page 43 of 286
1453 BENCHMARK
WODS
February 17, 2019

wodwell.com/wod/luck-of-the-
“JUDAH leprechaun “LINCHPIN TEST
MACCABEE” 7”
8 Rounds for Time 8 Hang 4 Rounds for Time 4 Power
“MABRY
Power Cleans (95/65 lb) Cleans (205/145 lb)
8 Front Squats (95/65 lb)
MEDLEY” 4 Front Squats (205/145 lb)
8 Push Presses (95/65 lb) 3 Rounds for Time 4/2 4 Shoulder to Overhead
8 Burpees Handstand Push-Ups (205/145 lb)
8 Pull-Ups 8/6 Ground-to-Overheads
8 Dips (135/95 lb) wodwell.com/wod/linchpin-test-7
8 Box Jumps (20 in) 12/10 Burpees
8 Sit-Ups
wodwell.com/wod/mabry-medley “LINDSAY”
wodwell.com/wod/judah- For Time 24 calorie Row
maccabee
24 Box Jumps/Box Step
“MAKIMBA” Ups
15-10-5 Reps for Time 24 Push-Ups
“KAREN + Dumbbell Thrusters (10 lb) 24 Snatches (75/55 lb)
JOHNNY” Air Squats 24 Pull-Ups
For Time 35 Pull-Ups Burpees 24 Burpees
35 Burpees 24 Thrusters (75/55 lb)
35 Hang Power Cleans wodwell.com/wod/makimba 24 Air Squats
(115/75 lb) 24 AbMat Sit-Ups
35 Push Press (115/75 lb) 24 Clean-and-Jerks (75/55
35 Kettlebell Swings (53/35 “MARATHON” lb)
lb) 2 Rounds for Time 400 2 x 400 meter Run
35 Sit-Ups meter Run 24 Walking Lunges
35 Pull-Ups 26 Hand Release Push-ups 24 Push Presses (75/55 lb)
400 meter Run 24 Kettlebell Swings (53/35
wodwell.com/wod/karen-johnny 26 Kettlebell Swings (53/35 lb)
lb) 24 Front Squats (75/55 lb)
400 meter Run 24 Toes-to-Bars/Knee
“KIANA” 26 Sit-ups Raises
4 Rounds for Time 2 Squat 400 meter Run 24 Overhead Squats
Cleans (185/125 lb) 26 Deadlifts (75/55 lb) 24 Ring Dips
15 Push-Ups 400 meter Run 24 Wall Ball Shots (20/14
99 Double-Unders 26 Air Squats lb)
12 Sit-Ups 400 meter Run 24 Double Unders
23 Deadlifts (185/125 lb) 26 Box Jumps (24/20 in) 24 Handstand Push-Ups

page 44 of 286
1453 BENCHMARK
WODS
February 17, 2019
13 Box Jumps
wodwell.com/wod/kiana
“KORTZ”
For Time 101 Back Squats
(135/95 lb)
101 Lunges (135/95 lb)
101 Box Jumps (24/20 in)
2015 meter Row
Athlete may take the
barbell from a weight rack.
Scaling:
101 Back Squats (no
weight) 101 Lunges (no
weight) 101 Box Step-
Ups (24/20 in) 1500
meter Row
wodwell.com/wod/kortz
“LAST ASCENT”
5-10-15 Rounds for Time
Back Squats (225/155 lb)
Box Jumps (20/24 in)
wodwell.com/wod/last-ascent
“LEPRECHAUN”
3 Rounds for Time 17 Push
Presses (95/65 lb)
20 Bar-Facing Burpees
16 Power Snatches (95/65
lb)
page 45 of 286
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
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
“MARK 35”
7 Rounds For Time 5 Bench
Press (225/155 lb)
5 Power Cleans (225/155
24 Kettlebell Snatches
(53/35 lb) (alternating)
24 Deadlifts (75/55 lb)
24 Hang Squat Cleans
(75/55 lb)
Movements may be done
in any order. 24 reps must
be completed before
proceeding to the next
movement.
wodwell.com/wod/lindsay
“LOOP, SWOOP,
PULL AND
PUSH”
AMRAP in 10 minutes 1
mile Run
Max Clean and Jerks
(165/105 lb)
Your score is your total
accumulated Clean & Jerks.
There is no separate score
for the run.
wodwell.com/wod/loop-swoop-
pull-push
“LP 450”
For Time 100 Double-
Unders
10 Chest-to-Bars
20 Toes-to-Bars
30 Deadlifts (155/105 lbs)
40 Push-Ups
50 AbMat Sit-Ups
1453 BENCHMARK
WODS
February 17, 2019

400 meter Run lb) 40 Burpees

(backwards) 35 Double-Unders 30 Box Jumps
20 Push Press (155/105
wodwell.com/wod/leprechaun wodwell.com/wod/mark-35 lbs)
10 Power Cleans (155/105
lbs)
“LINCHPIN TEST “MARY 100 Double-Unders
10” ELIZABETH”
wodwell.com/wod/lp-450
5 Rounds for Time 15 Wall 21-15-9 Reps for Time
Balls (20/14 lb) Squat Cleans (135/95 lb)
15 Power Cleans (95/65 lb) Handstand Push-Ups
“LUCKY 13”
Air Bike (calories)
wodwell.com/wod/linchpin-test- Wall Ball Shots (20/14 lb) 3 Rounds for Time 13
10 Pull-Ups Push-Ups
13 Sit-Ups
Perform 21 reps of each 13 Box Jumps (20 in)
“LINCHPIN TEST movement, then 15 reps of 13 Kettlebell Swings (1.5
2” each, then 9 of each. pood)
13 Push Presses (45 lb)
3 Rounds for Time 5
wodwell.com/wod/mary-elizabeth 13 Walking Lunges (each
Muscle-Ups
leg)
10 Squat Cleans (135/95
13 Mountain Climbers
lb)
“MATTHEW 13 Knees-to-Elbows
20 Box Jumps (24/20 in)
SHEPARD” 13 Pull-Ups
wodwell.com/wod/linchpin-test-2 13 Parallel Bar Dips
10 Rounds for Time 12
13 Air Squats
Front Squats (135/95 lb)
13 Back Extensions
9 Weighted Pull-Ups (35/25
“LINCHPIN TEST 13 Burpees
lb)
5” 8 Handstand Push-Ups
wodwell.com/wod/lucky-13
For Time 20 Back Squats
wodwell.com/wod/matthew-
(225/155 lb)
shepard
2 mile Run “MACHO MAN”
20 Back Squats (225/155 EMOM for as Long as
lb) “MEL” Possible 3 Power Cleans
AMRAP (with a Team of 3) (185/135 lb)
Take barbell from a rack
in 15 minutes 15 Sit-Ups 3 Front Squats (185/135 lb)
12 calorie Row 3 Jerks (185/135 lb)
wodwell.com/wod/linchpin-test-5
9 Power Cleans (135/95 lb)
Each minute on the minute

page 46 of 286
1453 BENCHMARK
WODS
February 17, 2019
“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
“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
“LUCK OF THE
IRISH”
5 Rounds for Time 17
page 47 of 286
6 Pull-Ups
6 Synchronized Burpees
Alternate teammates upon
completion of each
movement. All three
partners must complete
the burpees together.
wodwell.com/wod/mel
“MIND ERASER”
AMRAP in 20 minutes 7
Power Cleans (135/95 lb)
7 Burpees
200 meter Run
wodwell.com/wod/mind-eraser
“MLK DAY”
For Time 63 Cleans (85/65
lb)
64 Wall Ball Shots (20/14
lb)
64 Pull-Ups
65 Kettlebell Swings (1.5/1
pood)
68 Front Squats (85/65 lb)
wodwell.com/wod/mlk-day
“MONTCON
REMEMBRANCE
DAY”
AMRAP in 19 minutes 18
seconds 11 Box Jumps
(EMOM), starting at the top
of the minute, complete
one round. Rest the
remainder of the minute.
Score is total number of
rounds completed before
becoming unable to
complete a round before
the start of the next
minute.
wodwell.com/wod/macho-man
“MAMBA”
AMRAP in 18 minutes 5
Ring Muscle-Ups
8 Power Cleans (185/125
lb)
24 Box Jumps (30/24 in)
wodwell.com/wod/mamba
“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:
800 meter Run
For the burpee lateral
jumps, start with the body
and both feet on one side
of your barbell. Complete
1453 BENCHMARK
WODS
February 17, 2019
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
“LUCY”
5 Rounds for Time 5 Pull-
ups
10 Burpees
400 meter Run
wodwell.com/wod/lucy
“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
“MANCHESTER”
AMRAP in 22 minutes 22
Power Cleans (60/40 kg)
5 Burpee Muscle-Ups
17 Box Jump Overs (24/20
in)
200 meter Run
wodwell.com/wod/manchester
page 48 of 286
11 Dumbbell Swings
11 Lunges (alternating
legs)
Complete as many rounds
as possible within 19
minutes and 18 seconds.
wodwell.com/wod/montcon-
remembrance-day
“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)
With a partner, partition
the work as needed
(except the run, which
partners do together).
wodwell.com/wod/mr-nick
“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)
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
“MARTIN”
For Time 800 meter Run
Then 8 Rounds of:
8 Push-Ups
8 Pull-Ups
8 Air Squats
Then:
800 meter Run
wodwell.com/wod/martin
“MATHEUS”
Two 15-minute AMRAPs in
30 minutes AMRAP from
00:00-15:00
5 Snatches (115/85 lb)
11 Wall Balls (20/16 lb)
14 Push-Ups
AMRAP from 15:00-30:00
7 Muscle-Ups
12 Burpees
16 Double-Unders
With a running clock
perform as many
repetitions as possible
1453 BENCHMARK
WODS
February 17, 2019

wodwell.com/wod/napalm (AMRAP) of the first 15-

“MARIE”
AMRAP in 17 minutes 26
Air Squats
7 Sumo Deadlifts (80/55
kg)
17 Burpees Over the Bar
wodwell.com/wod/marie
minute portion of the
workout. At 15:00 move on
“NAUTICAL to the second 15-minute
NANCY” AMRAP. Do not rest
5 Rounds for Time 400 between AMRAPs.
meter Row
wodwell.com/wod/matheus
15 Overhead Squats (95/65
lb)

wodwell.com/wod/nautical-nancy
“MCFLURRY”
“MARTIN For Time 400 meter Run
LUTHER KING, 21 Cleans (185/135 lb)
JR.” “NONA” 21 Pull-Ups
For Time Buy-In: 400 meter Run
2 Rounds for Time 19 Wall
500 meter Row 15 Dumbbell Thrusters
Ball Shots (20/14 lb)
(50/35 lb)
29 Strict Pull-Ups
Then, 30-20-10 reps of: 15 Pull-Ups
39 calorie Row
Hang Power Cleans (95/65 400 meter Run
19 Man Makers (2 x 25/20
lb) 9 Cleans (185/135 lb)
lb dumbbells)
Pull-Ups 9 Pull-Ups
68 Toes-Through-Rings
Kettlebell Swings (24/16 400 meter Run
Time Cap: 34 minutes kg)
wodwell.com/wod/mcflurry
Burpees
wodwell.com/wod/martin-luther-
king-jr wodwell.com/wod/nona
“MIAGI”
For Time 50 Deadlifts
“MATIAS” “OLAF” (135/95 lbs)
For Time 2 Rounds of: 5 Rounds for Time 5 Squat 50 Double Kettlebell
25 Burpee Box Jump Overs Cleans (155/105 lb) Swings (24/16 kg)
(24/20 in) 25 Pushups 50 Push-Ups
7 Clean-and-Jerks (61/43 50 Clean-and-Jerks (135/95
kg) wodwell.com/wod/olaf lb)
19 Handstand Push-Ups 50 Pull-Ups
94 Double-Unders 50 Kettlebell Taters (24/16
“OPEX LACTIC kg)
5 minute Rest TEST” 50 Box Jumps (24/20)
50 Wall Climbs
3 Rounds at Max Effort 250 50 Knee-to-Elbows

page 49 of 286
1453 BENCHMARK
WODS
February 17, 2019
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
page 50 of 286
meter Row 50 Double-Unders
10 Kettlebell Swings (70/56
lb) A Kettlebell Tater (video
10 Burpees demo) is a kettlebell swing
10 Kettlebell Swings (70/56 into a front squat, in which
lb) the bell is flipped at the
10 Burpees top of the swing and again
10 Kettlebell Swings (70/56 at the top of the front
lb) squat.
250 meter Row
12 minutes Rest wodwell.com/wod/miagi
Full effort on each round.
Rest 12 minutes between “MIRACLE MILE”
each. Time all three For Time 400 meter Run
rounds. 25 Kettlebell Swings (55/35
lb)
wodwell.com/wod/opt- 200 meter Farmers Walk
repeatability-test
(55,40/35,30 lb)
200 meter Waiters Walk
(40/30 lbs)
“PAINSTORM
25 Box Jumps (24/20 in)
XI” 100 meter Sprint
For Time 100 meter Run 100 meter Walking Lunge
10 Muscle-Ups 100 meter Sprint
200 meter Run 100 meter Walking Lunge
20 Handstand Push-Ups 5 Burpees
300 meter Run 400 meter Medicine Ball
30 Overhead Squats (45/35 Run (20/14 lbs)
lb bar)
400 meter Run For the farmers walk carry
40 Sumo Deadlift High Pull one kettlebell and one
(45/35 lb bar) dumbbell, different
500 meter Run weights. For the waiters
50 Pull-Ups walk use only
600 meter Run the dumbbell.
60 Push-Ups
700 meter Run wodwell.com/wod/miracle-mile
70 Kettlebell Swings (1/.75
pood)
1453 BENCHMARK
WODS
February 17, 2019
“MLK”
For Time, with a Single
Kettlebell (53/35 lb) 15
Turkish Get-Ups
(alternating)
Then, 1 Round of:
19 Pike Push-Ups (24/20 in
box)
29 Burpees
Then 2 Rounds of:
19 Kettlebell Swings
55 Hollow Rocks
Then, 1 Round of:
19 Goblet Squats
63 Mountain Climbers
Then, 2 Rounds of:
19 Kettlebell Swings
86 Air Squats
Finally, 3 Rounds of:
35 Sumo Deadlift High-
Pulls
39 Lying Toe Touches
(alternating)
Perform the entire workout
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
page 51 of 286
800 meter Run
80 Burpees “MOBLOKO”
900 meter Run AMRAP in 8 minutes 30
90 Thrusters (45/35 lb bar) Chest-to-Bar Pull-Ups
1,000 meter Run 25 Thrusters (115/75 lb)
100 Air Squats 20 Chest-to-Bar Pull-ups
15 Thrusters (115/75 lb)
wodwell.com/wod/painstorm-xi 10 Bar Muscle-Ups
5 Thrusters (115/75 lb)
“PAINSTORM wodwell.com/wod/mobloko
XV”
7 Rounds for Time 10 Man
“MOVEMBER
Makers
20 Dumbbell Deadlifts COWBOYS”
30 Single-Arm Dumbbell 3 Rounds for Time 10
Snatches (15 per side) Handstand Push-Ups
40 Single-Arm Overhead 20 Hang Squat Cleans
Lunges (20 per side) (115/80 lb)
50 Dumbbell Swings 3 Rope Climbs
Use one pair of dumbbells wodwell.com/wod/movember-
throughout (pick your own cowboys
weight)
This workout was originally “MURPH
intended to be a "choose DEMARCATION”
your own weight" For Time (with a Partner)
adventure. If you're looking Buy-In:
for an Rx weight consider 1000 meter Row
35/25 lb.
800 meter Run
wodwell.com/wod/painstorm-xv
50 Pull-Ups
100 Push-Ups
150 Air Squats
“PAINSTORM
800 meter Run
XXVI” 30 Pull-Ups
60 Push-Ups
Eight Tabatas in 39
minutes Tabata Thrusters 90 Air Squats
1453 BENCHMARK
WODS
February 17, 2019
“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
“MOVES LIKE
JAGGER”
AMRAP With a Partner in
10 minutes Partner 1:
10 Hand Release Deadlifts
(225/155 lb)
10 Box Jumps (30/24 in)
Partner 2:
Kettlebell Hold in Bottom of
Squat (53/35 lb)
Alternate each round.
Buy-In: 50 Goblet Lunges
(53/35 lb)
page 52 of 286
(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-
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
“PEARL
800 meter Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 meter Run
Buy-Out:
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
“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 Clean or Snatch
(challenging weight)
100 meter Fireman's Carry
wodwell.com/wod/nasiriyah
1453 BENCHMARK
WODS
February 17, 2019
For the buy-in one partner
must work at a time.
Partition the work between
partners as needed. Team
must complete 50 total
lunges. While partner 1 is
working to complete a full
round of deadlifts and box
jumps, partner 2 is holding
a kettlebell in the bottom
of the squat. Partner 1
cannot begin deadlifts until
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
page 53 of 286
HARBOR
“NEVER
12.7.41”
FORGET”
For Time 12 Ring Dips
3 Rounds For Time 100
7 Power Cleans (165/105
meter Sandbag Carry
lb)
(135/90 lb)
41 Double-Unders
9 Handstand Push-Ups
12 Ring Dips
11 Overhead Squats
7 Back Squats (165/105 lb)
(115/75 lb)
41 Double-Unders
12 Ring Dips
wodwell.com/wod/never-forget
7 Shoulder-to-Overheads
(165/105 lb)
41 Double-Unders “OGAR”
AMRAP in 14 minutes 3
wodwell.com/wod/pearl-harbor-
Snatches (135/95 lb)
12-7-41
1 Muscle-Up
12 Wall Balls (20/14 lb)
“POPEYE”
wodwell.com/wod/ogar
AMRAP in 20 minutes 5
Chest-to-Bar Pull-Ups
10 Wall Balls (20/14 lbs)
“ONE BAR,
15 Kettlebell Swings (1.5/1
pood) THREE GIRLS”
21-15-9 Reps for Time
wodwell.com/wod/popeye Thrusters (135/95 lb)
Pull-Ups
Squat Cleans (135/95 lb)
“PROBATIO” Ring Dips
For Max Reps in 30 Deadlifts (135/95 lb)
minutes 0:00-5:00 Handstand Push-Ups
Max Burpee Box Jump-
Overs (24/20 in) Use the same weight for all
barbell movements.
Rest 5 minutes
wodwell.com/wod/one-bar-three-
girls
10:00-14:00
Max 10 meter Shuttle Runs
1453 BENCHMARK
WODS
February 17, 2019
“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
“NOAH WOOD”
Two Parts for Time 7
Rounds of:
20 Back Squats (95/65 lb)
4 Chest-to-Bar Pull-Ups
10 minutes Rest
Then, 3 Rounds of:
9 Burpees to Target (6 in
above standing reach)
6 Box Jumps (36/30 in)
With a running clock start
the first couplet of back
squats and chest-to-bar
pull-ups. Rest 10 minutes
page 54 of 286
Rest 4 minutes
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
“PUKIE
BREWSTER”
For Time 150 Burpees
wodwell.com/wod/pukie-brewster
“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.
wodwell.com/wod/optimus-prime
“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).
1453 BENCHMARK
WODS
February 17, 2019

with the clock still running. “RECOVERY Run without the bar.
Then start the second
DAY”
couplet 10 minutes after wodwell.com/wod/painstorm-xii
you finished the first. Back 3 Rounds, For Calories in
squats are from the 34 minutes 2 minutes Air
ground. Bike “PAINSTORM
2 minutes Rest XXI”
wodwell.com/wod/noah-wood 2 minutes Row
2 minutes Rest For time 30 Burpees
2 minutes SkiErg 30 Deadlifts
30 Burpees
“OH NO CURTIS 2 minutes Rest
30 Cleans
P” 30 Burpees
One calorie equals one rep.
For Time 100 Curtis P's Score is total calories. 30 Strict Presses
(105/70 lb) 30 Burpees
wodwell.com/wod/recovery-day 30 Push Presses
One "Curtis P" complex is 30 Burpees
comprised of one Power 30 Jerks
Clean, one Lunge (each “RIP IT FOR 30 Burpees
leg), and one Push Press. RUP” 30 Swings
30 Burpees
For Time 55 Double-Unders
wodwell.com/wod/oh-curtis-p 30 Sumo Deadlift HIgh-
Pulls
Then:
30 Burpees
“OPERATION 1-2-3-4-5-6-7-8-9-10 Reps
30 Snatches (Left Hand)
of:
OVERLORD” 30 Burpees
Deadlifts (225/155 lb)
For Time 200 meter Plate 30 Snatches (Right Hand)
Over-the-Bar Burpees
Run (45/35 lb) 30 Burpees
100 Plate Box Step Ups 30 Man Makers
Then, 55 Double-Unders
(45/35 lb, 24/20 in)
Use the same pair of
wodwell.com/wod/rip-it-for-rup
dumbbells throughout.
200 meter Dumbbell
Originally the WOD was
Farmer Carry (50/40 lb)
designed as "choose your
40 Dumbbell Hang Cleans “RUN AND GET
own weight." If you're
(50/40 lb) FRAN” looking for an Rx weight
For Time 400 meter Run consider 55/35 lb.
200 meter Plate Run
21 Thrusters (40/30 kg)
(45/35 lb)
21 Pull-Ups wodwell.com/wod/painstorm-xxi
40 Plate Burpees (45/35 lb)

400 meter Run

page 55 of 286
1453 BENCHMARK
WODS
February 17, 2019
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
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
“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)
page 56 of 286
15 Thrusters (40/30 kg)
15 Pull-Ups “PANIC
BREATHING”
400 meter Run For Time (with a Partner)
9 Thrusters (40/30 kg) 500-400-300-200-100
9 Pull-Ups meter Row (x2)
Partner Kettlebell Rack
wodwell.com/wod/run-get-fran
Hold (24/16 kg)
5 Burpee penalty for each
“SAN FRAN drop of kettlebells
CRIPPLER”
With a running clock rows
For Time 30 Back Squats
will be performed
(bodyweight)
alternating between
1,000 meter Row
teammates, as time trials
Back squats are from a for each distance: 500/500,
rack 400/400, 300/300,
200/200, 100/100. Every
wodwell.com/wod/san-fran- row is to be performed at
crippler maximum intensity while
the other partner "rests"
with two kettlebells in rack
“SAVED BY THE position. The "resting"
BARBELL” partner will rack the bells
3 Rounds for Max Reps in at the beginning of their
partner’s row and will
17 minutes 1 minute
Burpees unrack them at the end of
the row. Unracking of
1 minute Wall Ball Shots
kettlebells before the end
(20/14 lb)
of the row results in a 5
1 minute Deadlifts (115/75
synchronized burpee
lb)
penalty for every offense,
1 minute Medicine Ball Sit-
to be paid at the end of the
Ups (20/14 lb)
workout.
1 minute Hang Power
Cleans (115/75 lb)
wodwell.com/wod/panic-
1 minute Rest
breathing
Perform 1 minute of work
at each of the 5 stations.
1453 BENCHMARK
WODS
February 17, 2019
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
ketlebells. 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
Deadlifts (70/50 lb)
5 Hang Power Cleans
(70/50 lb)
5 Front Squats (70/50 lb)
5 Push Presses (70/50 lb)
5 Back Squats (70/50 lb)
wodwell.com/wod/painstorm-xix
“PAINSTORM
XXIV”
For Time 100 meter Run
50 Burpees
200 meter Run
100 Push-Ups
page 57 of 286
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.
Scaling Most athletes
should be able to stick with
the interval pattern.
Beginners should reduce
the loading. Intermediate
athletes can handle the
prescribed loading in this
workout. Beginner
Option 3 rounds for max
reps of: 1 minute of
burpees 1 minute of wall-
ball shots 1 minute of
deadlifts 1 minute of sit-
ups 1 minute of hang
power cleans Rest 1
minute Men: 10-lb. ball,
75-lb. deadlifts and cleans
Women: 6-lb. ball, 55-lb.
deadlifts and cleans
wodwell.com/wod/saved-by-the-
barbell
“SEAN SUITER”
6 Rounds for Time (with a
Partner) 11 Clean-and-Jerks
(135/95 lb)
16 Bar-Over Burpees
17 Box Jumps (24/20 in)
wodwell.com/wod/sean-suiter
“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)
wodwell.com/wod/pilchuck
“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
minutes is complete. Score
is total reps completed,
including burpees.
wodwell.com/wod/power-up-mito
1453 BENCHMARK
WODS
February 17, 2019

300 meter Run

150 Lunges “SNAKE BITE” “PROVE IT”
400 meter Run 21-15-9 Reps for Time For Time Buy-In:
200 Air Squats Squat Snatches (95/65 lb) 400 meter Run
300 meter Run Chest-to-Bar Pull-Ups
150 Lunges 1-2-3-4-5-6-7-8-9-10 reps
200 meter Run Strategy: While many of:
100 Push-Ups athletes are capable of Muscle-Ups
100 meter Run completing the round of 21 Snatches (135/95 lb)
50 Burpees unbroken or close to
unbroken, doing so can Buy-Out:
wodwell.com/wod/painstorm-xxiv lead to a major drop off in 400 meter Run
rounds 2 and 3.
Intelligently breaking up wodwell.com/wod/prove-it
“PAYTON the first round similar to
SALZMAN” how they would the round
of 15 will lead to “PYRRHIC
For Time 10 Muscle-Ups
consistency across all sets. VICTORY”
3 x 200 meter Run
Some possible rep
94 Air Squats Every Hour On The Hour
schemes for the round of
22 Jerks (185/135 lb) For 5 Hours 2 mile Run
21 are 7-7-7 / 9-7-5 / 6-5-4-
22 Bar Over Burpees 20 Bench Presses
3-2-1. This approach
22 Hang Power Cleans (bodyweight)
should allow individuals to
(185/135 lb) 20 Front Squats
better get through the
22 Chest-to-Bar Pull-Ups (bodyweight)
round of 15 to come.
9 Strict Pull-Ups 20 Rope Climbs (15 ft)
Athletes can break the
11 Strict Toes-to-Bars
rounds of 15 and 9 into 2-3 Partition the bench
1600 meter Run
sets based on how they are presses, front squats and
wodwell.com/wod/payton-
feeling. For athletes who rope climbs as needed.
salzman are overhead squatting,
the goal will be to wodwell.com/wod/pyrrhic-victory
complete those repetitions
“POLAR BEAR, I close to unbroken. It is ok
SWEAR” if they need to break the “RHODRI”
power snatches a little
5 Rounds for Time 5 Bear For Time (in a Team of 3) 5
more to accomplish that
Complexes (135/95 lb) Rounds Of:
goal. Scaling: These
30 ft Dumbbell Bear Walk 33 Power Cleans (80/60 kg)
options replace the squat
(2 x 30/20 lb) 12 Tractor Tire Flips
snatch and chest to bar
200 meter Run 420 meter Team Run
pull-ups: Option B: For

page 58 of 286
1453 BENCHMARK
WODS
February 17, 2019
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
“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
“PUCCIO”
For Time 1000 meter Row
30 Power Cleans (135/95
lb)
30 Back Squats (135/95 lb)
1 mile Run
wodwell.com/wod/puccio
“QUARTER
GONE BAD”
5 Rounds For Total Reps in
18 minutes 15 seconds
Thrusters (135/95 lb)
45 seconds Rest
15 seconds Weighted Pull-
Up (50/30 lb)
45 seconds Rest
page 59 of 286
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
“SNEAKY
ANNA”
AMRAP in 20 minutes 4
Double Kettlebell Hang
Snatches (2 x 16/12 kg)
4 Burpees
4 Double Kettlebell
Deadlifts (2 x 16/12 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
deadlifts, both kettlebells
must start and end on the
ground between the
athlete's feet.
wodwell.com/wod/sneaky-anna
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
“ROSA”
5 Rounds for Time 10
Handstand Push-Ups
400 meter Run
wodwell.com/wod/rosa
“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
1453 BENCHMARK
WODS
February 17, 2019
15 seconds Burpees
45 seconds Rest
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.
wodwell.com/wod/quarter-gone-
bad
“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
“ROYAL
MARINES
BIRTHDAY”
AMRAP in 25 minutes 1
page 60 of 286
“SPLIT
CHIPPER”
For Time 21 Weighted
Pistols (65/45 lb dumbbell)
15 Clean-and-Jerks
(185/135 lb)
9 Muscle-Ups
15 minutes Rest
Then, For Time:
21 Parallette Handstand
Push-Ups
15 Snatches (165/115 lb)
9 Muscle-Ups
With a running clock,
complete the first part of
the workout as fast as
possible. Rest exactly 15
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
“STANLEY”
For Time 50 Deadlifts
(Bodyweight)
50 Incline Push-Ups (24/20
in)
50 Box Jumps (24/20 in)
1 mile Run
athletes run together). For
the double-unders, each
partner must complete 100
total.
wodwell.com/wod/ryan-
muramoto
“SANGRE 1.4”
Four AMRAPs in 36 minutes
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
1453 BENCHMARK
WODS
February 17, 2019
Rope Climb (4.5 meters)
6 Pull-Ups
6 Front Squats (60/40 kg)
4 Shoulder-to-Overheads
(60/40 kg)
wodwell.com/wod/royal-marines-
birthday
“SAGE AT 20”
AMRAP in 20 minutes 20
Thrusters (135/95 lb)
20 Pull-ups
20 Burpees
wodwell.com/wod/sage-20
“SATAN’S
WHISKERS”
3 Rounds for Time 10
Chest-to-Bar Pull-Ups
10 Front Squats (165/115
lb)
10 Burpees
Front squats are taken
from the ground.
wodwell.com/wod/satans-
whiskers
“SCOTTY”
AMRAP in 11 minutes 5
Deadlifts (315/205 lb)
18 Wall Ball Shots (20/14
lb)
17 Bar Over Burpees
page 61 of 286
Perform incline push-ups
with feet on top of a box,
hands on the floor.
wodwell.com/wod/stanley
“STEVIE”
For Time 31 Kettlebell
Swings (72/56 lb)
31 Wall Ball Shots (20/14
lb)
31 Overhead Squats (95/65
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
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 =
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
“SCHLITZ”
4 Rounds for Time 400
meter Run
4 Muscle-Ups
40 Double-Unders
wodwell.com/wod/schlitz
“SERENE”
For Time 1,000 meter Row
Then 4 Rounds of:
8 Front Squats (185/135 lb)
4 Shoulder-to-Overhead
(185/135 lb)
15 Pull-Ups
1453 BENCHMARK
WODS
February 17, 2019

wodwell.com/wod/scotty shoulders. For bodyweight Then:

movements like box jumps 43 Burpees
and burpees, athlete must 1 mile Run
“SEVEN DEADLY keep moving.
SINS” wodwell.com/wod/serene
wodwell.com/wod/stevie
For Time 10 Chest-to-Bar
Pull-Ups
“SNANCY”
20 Toes-to-Bars
“SURFER ON 5 Rounds for Time 3 Squat
30 Deadlifts (185/135 lb)
100 Double-Unders ACID” Snatches (100/75 lb)
30 Box Jumps (24/20 in) 3 Rounds for Time 400 15 Overhead Squats
20 Burpees meter Run (100/75 lb)
10 Cleans (185/135 lb) 21 Burpees 400 meter Run

wodwell.com/wod/seven-deadly- Strategy: Max sustainable Barbell movements are

sins pace is the fastest pace an from the ground (no weight
athlete feel they could hold rack).
for all three rounds without
“SNEAK slowing down while taking wodwell.com/wod/snancy

ATTACK” into account the added

10 Rounds for Time 10
Thrusters (95/65 lb)
10 Bar Over Burpees
10 calorie Assault Air Bike
wodwell.com/wod/sneak-attack
“SPEAL VS.
DUTCH”
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
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
“SONNY”
3 Rounds for Time 400
meter Run
16 Wall Ball Shots (9/6 kg)
12 Push-Ups
14 Burpees
wodwell.com/wod/sonny
“SQT”
3 Rounds for Time 10
Ground-to-Overhead
(95/65 lbs)
200 yard Shuttle Sprint (50
yards there and back,
twice)
wodwell.com/wod/sqt

page 62 of 286
1453 BENCHMARK
WODS
February 17, 2019
2 Thrusters (135/95 lb)
10 Double-Unders
wodwell.com/wod/speal-vs-dutch
“STANKY LEGS”
3 Rounds for Time 535
meter Run
15 Overhead Squats
(135/95 lbs)
wodwell.com/wod/stanky-legs
“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
“SUGAR
DADDY”
For Time 21-15-9 Deadlifts
(225/155 lb)
400 meter Run
Run 400 meters after
completing each round of
deadlifts. For example: 21
Deadlifts, followed by a
400 meter run. 15 deadlift
page 63 of 286
“TABATA FIGHT
GONE BAD”
With a Running Clock in 20
minutes Tabata Wall Ball
(20/14 lbs) (10/9 ft)
Tabata Sumo Deadlift
High-Pull (75/55 lb)
Tabata Box Jump (20 in)
Tabata Push-Press (75/55
lb)
Tabata Row (for calories)
Tabata (20 secs on and 10
secs off, for 8 intervals) of
each movement - for a
total of 40 intervals.
Complete the Wall Ball
intervals before moving on
to the Sumo Deadlift High-
Pulls, etc. 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
“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
rower, the other starts on
GHD. Switch when both
partners' reps are
completed. After each
partner completes 5
rounds, complete the max
reps bench press in the
remaining time (one
partner working at a time,
while the other does a
hang hold); switch as
needed.
wodwell.com/wod/steve-hill
“STRUNG-OUT,
BACKWARDS,
1453 BENCHMARK
WODS
February 17, 2019
followed by a 400 meter
run. 9 deadlifts followed by
a 400 meter run.
wodwell.com/wod/sugar-daddy
“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
page 64 of 286
Clean + 1 Thruster AND UPSIDE-
DOWN FRAN”
For the
Deadlift+Clean+Thruster For Time 1200 meter Run
complex, athlete must 9 Pull-Ups
start with two kettlebells 9 Thrusters (95/65 lb)
on the ground, deadlift
both finishing in a standing 800 meter Run
hang position, then lower 15 Pull-Ups
the kettlebells to the 15 Thrusters (95/65 lb)
ground once more, then
400 meter Run
explosively power clean
21 Pull-Ups
both kettlebells to a
21 Thrusters (95/65 lb)
standing front rack
position, then perform a
wodwell.com/wod/strung-
full squat thruster finishing
backwards-upside-fran
with both kettlebells
overhead. The full complex
must be completed
“SWOLE-TEL”
unbroken to count as a
Four Parts in 12 minutes
single repetition.
EMOM 3 minutes:
wodwell.com/wod/taco44 15 Dumbbell Rows (2x30
lb)
10 Push-Ups
“TEAM 1776”
For Time (in a Team of EMOM 3 minutes:
Three) Kettlebell Swings 10 Dumbbell Rows (2x40
(53/35 lb) lb)
Box Jumps (24/20 in) 10 Push-Ups
Air Squats
Push-Ups EMOM 3 minutes:
5 Dumbbell Rows (2x45 lb)
Burpees
Pull-ups 10 Push-Ups
Sit-Ups
Row (calories) Then, AMRAP in 3 minutes:
Dumbbell Rows (2x30 lb)
Double-Unders
Wall Balls (20/14 lb)
Perform the entire workout
Ball Slams (30/20 lb)
with a running clock. No
Dumbbell Push Press
1453 BENCHMARK
WODS
February 17, 2019
1 minute Rest between
each Tabata
Perform a Tabata interfal
(eight rounds of 20
seconds of work and 10
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
“TEST 3”
For Reps in 8 minutes
Tabata Air Squats
page 65 of 286
(45/35 lb)
As a team, complete a
total of 1776 reps of all
movements, 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 not complete
more than 200 reps of any
one movement, and each
team member must
complete at least 10 reps
of each movement.
wodwell.com/wod/1776-team
“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
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
SOMETHING
ELSE”
With a Running Clock in 16
minutes Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
Perform a Tabata Interval
(eight rounds of 20
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
1453 BENCHMARK
WODS
February 17, 2019
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
“THE 17TH”
AMRAP (with a Partner) in
17 minutes 17 Burpees
17 Front Squats (115/75 lb)
17 Deadlifts (115/75 lb)
wodwell.com/wod/the-17th
“THE 540”
For Time 50 Plate
Overhead Lunges (45/25
lb)
40 Pull-Ups
30 Thrusters (95/65 lb)
20 Burpees
10 Squat Cleans (135/95
page 66 of 286
Then, 2 rounds of:
20 Wall-Balls (20/14 lb)
30 Sit-Ups
Then:
50 Burpees
wodwell.com/wod/thanksgiving-
sampler-platter
“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 ADMIRAL”
3 Rounds for Time 20
Burpee Pull-Ups
20 Front Squats (155/105
lb)
20 Box Jumps (24/20 in)
wodwell.com/wod/the-admiral
“THE BIG
NASTY”
AMRAP in 30 minutes 150
meter Run
20 Box Step-Ups (24/20 in)
20 Walking Lunges
“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
“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
1453 BENCHMARK
WODS
February 17, 2019

lb) 75 meter Run Use a medicine ball (20/14

Use any weighted object
for the overhead lunges,
such as a plate or a
dumbbell.
wodwell.com/wod/the-540
“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
10 Hang Power Cleans
(185/125 lb)
Use one barbell. Athlete
must change own weights.
wodwell.com/wod/the-ben-rogers
10 Broad-Jumps lb) as your pumpkin
10 Push-Ups
150 meter Run Break up the work as
10 Burpees needed between partners.
20 Box Tricep Dips (24/20 Working partner must have
in) the "pumpkin." After the
lateral jumps, partner A
wodwell.com/wod/the-big-nasty must pick the medicine ball
up to begin the push
presses. When partner A
“THE CRIPPLER” completes their set they
For Time 30 Back Squats must hand the medicine
(225/155 lb) ball to partner B without
1 mile Run letting it touch the ground.
If either partner drops or
wodwell.com/wod/crippler puts the medicine ball
down at any time after
starting the push-presses
“THE FAUCET” and before finishing the
workout, both partners
10 Rounds for Time (with a
must do 5 burpees as a
Partner) 4 Legless Rope
penalty.
Climbs
12 D-Ball Over Shoulders
wodwell.com/wod/team-
(150/100 lb) halloween
24 Burpee Box Jumps
(24/20 in)

“THE CHIEF IS “THANKSGIVING

One partner works at a
DEAD” time. Share the work as
WITH THE
needed. Complete all rope GIRLS”
Five AMRAPs in 24 minutes
AMRAP in 4 minutes climbs before moving on to For Time "Angie's" House
3 Power Cleans (135/95 lb) D-Balls, etc. 20 Pull-Ups
6 Push-Ups 20 Push-Ups
wodwell.com/wod/the-faucet 20 Sit-Ups
9 Air Squats
12 Deadlifts (135/95 lb) 20 Air Squats

“THE GRINCH” "Helen's" House

1 minute Rest, then Repeat
(5 times total) 3 Rounds For Time 1 400 meter Run
Snatch Balance (315/205 21 Kettlebell Swings (53/35

page 67 of 286
1453 BENCHMARK
WODS
February 17, 2019

Complete as many rounds lbs) lb)

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
2 Back Tucks 12 Pull-Ups
3 Cleans (315/205 lbs)
4 Freestanding Handstand "Fran's" House
Push-Ups 15 Thrusters (95/65 lb)
A back tuck is also known "Nancy's" House
as a backflip and, like any 400 meter Run
movement, can be 15 Overhead Squats (95/65
progressed into (see lb)
also: back tuck drills).
"Grace/Isabel's" House
wodwell.com/wod/the-grinch 20 Ground-To-Overheads
(95/65 lb)

“THE DUDE” “THE LONGEST "Kelly's" House

3 Rounds for Time 200
meter Bucket Carry (70/45
lb)
12 Burpees
58 Air Squats
800 meter Run
Cash-Out:
1 Pull-Up
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 object.
wodwell.com/wod/the-dude
“THE GHOST”
6 Rounds for Total Reps in
MILE” 400 meter Run
4 Rounds for Time 10 30 Box Jumps (24/20 in)
Burpees 30 Wall Balls (20/14 lb)
100 meter Run
10 Air Squats With a running clock
100 meter Run complete all five named
10 Push-Ups parts of the workout, with
100 meter Run no rest in between. For
10 Sit-Ups "Grace/Isabel's" house,
100 meter Run athlete may move the
barbell from the ground to
wodwell.com/wod/longest-mile overhead any way they like
(eg: snatches and/or clean-
and-jerks).
“THE TRIPLET”
wodwell.com/wod/thanksgiving-
AMRAP in 10 minutes 6 with-the-girls
Squat Cleans (120/65 lb)
12 Pull-Ups
12 Double Unders “THE 300 (GYM
JONES)”
wodwell.com/wod/triplet
For Time 25 Pull-Ups
50 Deadlifts (135/95 lb)
50 Push-Ups

page 68 of 286
1453 BENCHMARK
WODS
February 17, 2019
23 minutes 1 minute of
Rowing (for calories)
1 minute of Burpees
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
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
page 69 of 286
“TIGER BLOOD”
3 Rounds for Time 10
Clean-and-Jerks (135/95 lb)
400 meter Run
Strategy: In workouts that
last more than a few
minutes, pacing and
strategy does make a
significant difference in
improving times. In roughly
a ten minute workout,
barbell strategies will
differ, but one thing can
remain the same. That is
limiting the amount of time
not moving. It is ok to do
singles on the barbell, but
aim to complete a fast set
of ten singles. If chipping
away at the barbell in sets,
make sure the time
between sets is minimal.
This short rest also applies
to transitions from the run
to the barbell. On the runs,
athletes can move at a
pace that allows them to
maintain their plan on the
barbell once back inside.
With the workout ending
on a run, look to make the
last one the best effort of
the three.
wodwell.com/wod/tiger-blood
50 Box Jumps (24/20 in)
50 Floor Wipers (135/95 lb)
(one count)
50 Kettlebell Clean-and-
Press (1/.75 Pood)
(alternating)
25 Pull-Ups
The entire workout is 300
reps.
wodwell.com/wod/the-300
“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 CHIEF”
Five 3-minute AMRAPs in
19 minutes AMRAP in 3
minutes
3 Power Cleans (135/95
lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
1453 BENCHMARK
WODS
February 17, 2019
Any type of clean is
acceptable (power or
full/squat clean).
wodwell.com/wod/the-kidminator
“THE
RECKONING”
For Time 1 mile Run
100 Body Blasters*
1 mile Run
*One Body Blaster consists
of one Burpee, one Pull-Up
then one Knees-to-Elbows.
wodwell.com/wod/reckoning
“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.
wodwell.com/wod/throwing-grace
page 70 of 286
“TUNNEL OF
LOVE + ROSES
ARE RED”
Two Parts (with a Partner)
(A) "Tunnel of Love," For
Time:
1000 meter Row (Partner 2
Jumps Rope*)
*Switch every 500 meters;
For each jump rope break
both partners rest 15
seconds (mandatory)
(B) "Roses are Red, Violets
are Blue...So are Medicine
Balls," AMRAP in 20
minutes of:
50 Partner Med Ball
Russian Twists (20 lb)
40 Partner Med Ball Sit-Ups
(20 lb)
30 Slam Balls (20 lb)
20 Wall Ball Shots (20 lb)
Use a single medicine ball
throughout
For Part A, start the row
and jump rope together
and switch each 500
meters. If partner jumping
rope breaks, rowing
partner must put down the
rower handle and both
partners wait 15 seconds
before resuming. For Part
B, use a single medicine
ball (or slam ball)
throughout. For the
Repeat 5 times
Complete as many
rounds as possible
(AMRAP) in 3 minutes, then
rest 1 minute. Start each
3-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
“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
14”
3 Rounds for Time 12
Handstand Push-Ups
2 400 meter Runs
15 Bar Over Burpees
14 Overhead Squats (95/65
lb)
The "2 400 meter Runs"
are written this way for the
1453 BENCHMARK
WODS
February 17, 2019
“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, do
one thruster, and 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.
wodwell.com/wod/true-grit
“TWO MINUTE
DEFENSE”
5 Rounds of:
1 Power Clean (135/85 lb)
3 Hang Squat Clean
(135/85 lb)
2 Jerks (135/85 lb)
200 ft Sprint
2 minute Rest
Then, 5 Rounds of:
1 Power Clean (135/85 lb)
3 Hang Squat Clean
(135/85 lb)
2 Jerks (135/85 lb)
200 ft Sprint
page 71 of 286
Russian Twists, partners sit significance of the date
back-to-back with feet (December 2), but may be
elevated off the floor and run as a single 800 meter
rotate to hand the ball to distance.
each other. Each hand off
is one rep. For partner sit- wodwell.com/wod/the-fearless-14
ups, sit facing each other.
Partner must touch the ball
on the ground behind their “THE HATEFUL
head, sit-up, then hand or EIGHT”
pass the ball to their 8 Rounds for Time 8 Push-
partner to complete one Ups
rep. For the slam balls and 8 GHD Sit-Ups
wall balls, break up the 8 Air Squats
work as needed between 8 Pull-Ups
partners. 8 Deadlifts (95/65 lb)
8 Hang Power Cleans
wodwell.com/wod/tunnel-love-
roses-red
(95/65 lb)
8 Shoulder-to-Overheads
(95/65 lb)
“ULTIMATE 8 calorie Row
WARRIOR” wodwell.com/wod/the-hateful-
21-15-9 Reps for Time eight
Thrusters (135/95 lb)
Bar Muscle-Ups
“THE QUICK
wodwell.com/wod/ultimate- AND THE DEAD”
warrior
For Time 3-9-15-21-15-9-3
Deadlifts (205/145 lb)
“VALENTINE’S Box Jumps (24/20 in)
DAY (MALIBU)” wodwell.com/wod/quick-dead
AMRAP (with a Partner) in
15 minutes From 0:00-
4:00: “THREE WISE
Max Hand-Release Push- MEN”
Ups
Three AMRAPs in 16
Max Kettlebell Sumo
minutes AMRAP in 4
1453 BENCHMARK
WODS
February 17, 2019

With a running clock Deadlift High-Pulls (24/18 minutes

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
“VALENTINE’S
DAY (BRIER
CREEK)”
For Time 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
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.
kg)
(alternate between
movements, switch as
desired)
1 minute Rest
From 5:00-8:00:
Max Synchronized Air
Squats (partners grip
wrists)
1 minute Rest
From 9:00-11:00:
Partner A Max Row
(calories)
Partner B run 400 meters
From 11:00-13:00:
Partner B Max Row
(calories)
Partner A run 400 meters
Finally, from 13:00-15:00:
Max Pull-Ups (partners
alternate each minute)
With a running clock
complete each section of
the workout. Score for the
team is total number of
repetitions completed in
the 15 minutes of work.
wodwell.com/wod/valentines-
day-malibu
5 Hang Squat Snatch
(135/95 lb)
10 Bar-Facing Burpees
Rest 2 minutes
Then, AMRAP in 4 minutes
10 Power Cleans (135/95
lb)
20 Pull-Ups
Rest 2 minutes
Then, AMRAP in 4 minutes
15 Box Jump-Overs (24/20
in)
30 Wall Ball Shots (20/14
lbs)
Complete all three parts of
the workout ("Jeremy
Wise," "Ben Wise," and
"Beau Wise") with a
running clock, including
the 2 minutes between
each part. Score is the
total number of reps
completed for all three
parts. 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

page 72 of 286
1453 BENCHMARK
WODS
February 17, 2019
wodwell.com/wod/valentines-
day-brier-creek
“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
“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
“WADE
(DEBRUIN)”
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 73 of 286
“VEGAS “TOP GUN”
REMEMBERED” For Time 20 Thrusters
10 Rounds for Time 1 (135/95 lb)
20 Sumo Deadlift High-
Clean-and-Jerk (115/75 lb)
17 Burpees Pulls (135/95 lb)
20 Push Jerks (135/95 lb)
Buy-In: 20 Overhead Squats
58 seconds of Silence (135/95 lb)
20 Front Squats (135/95 lb)
wodwell.com/wod/vegas-
remembered 4 Burpees to start, and at
the top of each minute
“VICTORIA Do 4 burpees every
MARTENS” minute, including at the
start of the WOD, before
For Time (with a Partner)
continuing the barbell
Buy-In:
work. Athlete is allowed to
24 Thrusters (135/95 lb)
move to the next barbell
skill once an he/she has
Then, 8 Rounds of:
completed all 20 reps of
21 Push-Ups
the previous barbell
9 Toes-to-Bars
movement. If the minute
3 Bear Complexes (135/95
clock beeps during a
lb)
repetition the athlete will
20 Kettlebell Snatches
complete their rep and
(53/35 lb)
then start their 4 burpees.
15 Pull-Ups
18 Box Jumps (24/20 in) wodwell.com/wod/top-gun
9 Power Cleans (135/195
lb)
100 meter Run (together) “TWINS”
For Time 2 Rounds of:
Buy-Out:
750 meter Row
2006 meter Row
20 Handstand Push-ups
Time Cap: 60 minutes
Then, 2 Rounds of:
Partition the work between 20 Thrusters (115/75 lb)
partners as needed. One 20 L-Pull-ups
1453 BENCHMARK
WODS
February 17, 2019

Alternate arms on each "Bear Complex" consists Complete two rounds of

snatch and thruster
wodwell.com/wod/wade
“WETTERLING”
AMRAP in 19 minutes 8
Burpee Box Jumps (24/20
in)
9 Power Cleans (95/65 lb)
11 calorie Row
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
each couplet for time.
wodwell.com/wod/twins
“UP & OVER”
5 Rounds for Time 15
Deadlifts (155/105 lb)
10 Bar-Over Burpees
5 Power Cleans (155/105
lb)

wodwell.com/wod/wetterling wodwell.com/wod/up-over
“WEIGHTS FOR
WARRIORS”
“WZA ASSAULT For Time 3 mile Run “VALENTINE’S
ON FRAN” 50 Burpee Pull-Ups DAY (REC
21-15-9 Reps for Time 7 Clean-and-Jerks (155/105 CENTER)”
Thrusters (115/85 lb) lb)
For Time Complete the
Chest-to-Bar Pull-Ups 40 Kettlebell Box Step-Ups
following with one partner
Assault Bike (calories) (1 x 1.5/1 pood)
working at a time.
8 Thrusters (125/85 lb)
Alternate as needed, but
wodwell.com/wod/assault-on-fran
wodwell.com/wod/weights-for-
do not share movements.
warriors
Partner 1:
“WZA 50 Box Jumps (24/20 in)
MONKEYING “WHAT’S YOUR 50 Kettlebell Swings (55/35
AROUND” GAME PLAN?” lb)
For Time Monkey Bar 50 AbMat Sit-Ups
For Load and Reps in 10 50 Deadlifts (155/115 lb)
Traverse (18 ft) minutes From 0:00-8:00,
30 Toes-to-Bar 50 Burpees
Establish a Max Weight for
150 meter Sandbag Carry the Complex:
(180/120 lb) Partner 2:
2 Hang Squat Cleans 50 Pull-Ups
Monkey Bar Traverse (18 2 Shoulder-to-Overhead
ft) 50 Overhead Lunges
20 Toes-to-Bar (45/25 lb Plate)
Then from 8:00-10:00: 50 Hand Release Push-Ups
150 meter Sandbag Carry 30 seconds Rest
(180/120 lb) 50 Wall Ball Shots (20/14

page 74 of 286
1453 BENCHMARK
WODS
February 17, 2019
Monkey Bar Traverse (18 90 seconds Max Bar
ft) Muscle-Ups
10 Toes-to-Bar
150 meter Sandbag Carry Use the first eight minutes
(180/120 lb) to established the max
weight for the complex
wodwell.com/wod/monkeying- (athlete may not drop the
around bar until all four reps of the
complex are completed).
After the 8 minute cap rest
“YVONNE” or transition to the muscle-
For Time (with a Partner) up bar in 30 seconds. Then
76 Air Squats perform max bar muscle-
76 Dumbbell Push Presses ups in 90 seconds. Muscle-
(50/30 lb) ups don't have to be
76 AbMat Sit-Ups unbroken and may be done
76 Wall Ball Shots (20/14 in sets or in singles.
lb)
76 Burpees wodwell.com/wod/whats-game-
plan
76 Medball Twists (20/14
lb)
76 Push-Ups
76 Kettlebell Swings (53/35
“WZA BEAUTY &
lb) THE BEAST”
76 Dumbbell Thrusters For Time (WOD 4) 30
(50/30 lb) Clean-and-Jerks (205/145
400 meter Run with lb)
Partner
Then, (WOD 5) at the 6:00
Partition into any size sets, mark:
but split the work evenly
36 Strict Handstand Push-
between partners. Ups
36 Calorie Row
wodwell.com/wod/yvonne
24 Axel Hang Power
Snatches (105/75 lb)
24 Bar-Facing Burpees
12 Overhead Squats
(205/145 lb)
12 Bar Muscle-ups
page 75 of 286
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. Both 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. 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
STRONG”
AMRAP (with a Partner) in
17 minutes 10 Ground-to-
Overheads (135/95 lb)
1x200 meter Partner Carry
58 Burpees Over Partner
Break up the work between
partners as needed.
1453 BENCHMARK
WODS
February 17, 2019

Part 1 ("Beauty") is Heavy wodwell.com/wod/vegas-strong

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

“WZA TRI” “WESLEY’S

For Time Swim WOD”
Stand Up Paddleboard
For Time (with a Partner)
Run
Buy-In:
wodwell.com/wod/the-wza-tri
56 Box Jump-Overs (split
with partner)

“ZEEBRUGGE Then, 22 rounds of:

5 Handstand Push-Ups
100”
27 Double-Unders
For Time "Bamford" 3 Power Cleans (105/155
2,270 meter Run lb)
100 Burpees
100 Reverse Crunches Cash-Out:
100 Air Squats 1108 meter Run (together)
100 Push-Ups
2,270 meter Run Partners may divide the
box jump-overs between
227 seconds Rest each other as needed. For
the next part of the
"Finch" workout, one partner works
32 calorie Row at a time. Partner A will
31 Clean and Presses (40 then perform one round
kg) before Partner B performs
41 Deadlifts (60 kg) the next round. After the
60 Single-Arm Dumbbell end of the last round, the
Snatches (10 kg) team will perform the run
31 Russian Kettlebell together.
Swings (24 kg)

page 76 of 286
1453 BENCHMARK
WODS
February 17, 2019

32 x 20 meter Farmer Walk wodwell.com/wod/wesleys-wod

Shuttles (2 x 20 kg)

wodwell.com/wod/zeebrugge-100 “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:
1600 meter Run

Time Cap: 40 minutes

All the barbell movements

must be performed with a
single barbell.

wodwell.com/wod/willem-vw

“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

page 77 of 286
1453 BENCHMARK
WODS
February 17, 2019

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

“WZA TRIPLE
FINALE”
With a Running Clock in 12
minutes 400 meter Sprint
30 Squat Cleans (135/95
lb)
20/15 Ring Muscle-ups

With remaining time find a:

1 Rep Max Snatch

The 12-minute time cap is

for the entire workout.
Complete as much of the
run, cleans and muscle-ups
as possible (time cap 8
minutes) before moving on
to the snatch.

wodwell.com/wod/triple-finale

QUALIFIERS

page 78 of 286
1453 BENCHMARK
WODS
February 17, 2019
“100%”
For Time 40 Box Jumps
(30/24 in)
20 D-Ball Cleans (150/100
lb)
Time Cap: 5 minutes
wodwell.com/wod/100
“2223
INTERVALS”
For Time Three 2-minute
intervals, then one 3-
minute interval of:
2 Rope Climbs
10/7 calorie SkiErg
Max Overhead Squats
(155/105 lb)
Then, 1 minute Rest
Time Cap: 12 minutes
Throughout this event,
athletes will work for 2
minutes, then rest for 1
minute. In each 2-minute
work period, they will
perform 2 rope climbs,
10/7 calories on the SkiErg,
and then as many
overhead squats as
possible in the remaining
time. After resting for one
minute, they will again
perform 2 climbs, a 10/7-
page 79 of 286
“2007”
For Time 1000 meter Row
Then, 5 rounds of:
25 Pull-Ups
7 Push Jerks (135/85 lb)
Time Cap: 15 minutes
wodwell.com/wod/2007
“50’S CHIPPER”
For Time 50 Wall Ball Shots
(20/14 lb, 10/9 ft)
50 Dumbbell Snatches
(70/50 lb) (alternating)
50 Pistols (alternating)
50 Chest-to-Bar Pull-Ups
wodwell.com/wod/50s-chipper
“ACC 19.3
QUALIFIER”
3 Rounds for Time 30 Front
Squats (50/35 kg)
30 Kettlebell Snatches
(24/16 kg)
Begins with the barbell on
the floor and the athlete
standing behind the
barbell. At the start of the
ascending clock, the
athlete may pick up their
barbell and begin the
workout. Athletes may take
as many sets, breaking up
the work as needed, to
“2018
HANDSTAND
WALK”
For Time 50 Heavy-Rope
Double-Unders
Then, Handstand Walk
through the following
obstacles:
Pylon Slalom
Ramps
Stairs
Parallel Bars
Time Cap: 4 minutes
Athletes will complete 50
double-unders, then
progress through the
series of handstand-walk
obstacles before crossing
the finish line.
wodwell.com/wod/2018-
handstand-walk
“ACC 19.1
QUALIFIER”
AMRAP in 12 minutes 30
Double-Unders
3 Power Cleans (50/35 kg)
Begins with the athlete’s
rope on the floor and the
athlete standing behind
the rope. The barbell pre-
loaded with the RX weight.
At the start of the
1453 BENCHMARK
WODS
February 17, 2019
calorie ski and as many
overhead squats as
possible in the remaining
time. They will continue
until 75 reps of the
overhead squat have been
completed.
The athlete’s score is the
total time it takes for them
to complete the event. If
the athlete does not finish,
score is total number of
repetitions completed at
the end of the 3-minute
interval round.
wodwell.com/wod/2223-intervals
“ACC 19.2
QUALIFIER”
For Time Part A
30-20-10 Reps of:
Dumbbell Deadlifts
(2x35/22.5 kg)
Burpee Box Overs (24/20
in)
Part B
In the remaining time,
perform:
3 rep max Overhead Squat
(from the ground)
Time Cap: 20 minutes
Part A begins with the
dumbbells on the floor and
page 80 of 286
complete the required
number of repetitions
throughout the workout.
There are 3 rounds and no
time cap. 30 front squats,
30 kettlebell snatches
(single arm). You score is
your time (mm:ss).
Movement Standards
Front Squat: The barbell
must be taken from the
ground and held in the
front rack position only. No
other body part may touch
the legs during the
movement. At the bottom
of the squat, the hip crease
must be below the knee,
and the athlete must stand
up to full extension of the
hips and knees at the top
of each repetition. You
may squat clean the first
rep. Kettlebell
Snatch: The kettlebell
starts on the ground and
finishes directly overhead
with the elbow locked out
at full extension over the
top of the shoulder and in
line with the athletes head.
The kettlebell must pass
between the knees on the
bottom portion of the
movement, and does NOT
have to touch the ground
at the bottom of each rep.
Alternating of arms is NOT
required. The athlete may
break up the reps between
ascending clock, the
athlete may pick up their
rope and begin the
workout. Athletes may take
as many sets, breaking up
the work as needed, to
complete the required
number of repetitions
throughout the workout.
Each round, the double-
unders stay at 30
repetitions, and the power
cleans start at 3
repetitions, increasing by 3
reps each round. 3, 6, 9,
12, 15, etc. Upon
completion of the 12 Min
time cap, your score is the
repetitions completed.
Movement Standards
Double Under: The
double-under requires the
athlete to complete two
rotations of the rope
beneath the athlete's feet
for every singular jump. If
the rope does not pass
beneath the athlete's feet
twice, such as tripping on
the rope during the second
rotation, that rep will not
count. Power Clean: The
barbell must originate on
the floor, arrive at the
athlete’s shoulder, and
finish with the barbell in
the front rack, with the
athlete’s hips and knees at
full extension, with the
barbell over the athlete’s
1453 BENCHMARK
WODS
February 17, 2019
the athlete standing
behind their dumbbells. At
the start of the ascending
20min clock, the athlete
may pick up their
dumbbells and begin the
workout. Upon completion
of the first set of deadlifts,
the athlete will move to
the burpee box over.
Athletes may take as many
sets, breaking up the work
as needed, to complete the
required number of
repetitions throughout the
workout. There are 3
rounds in part A: 30
dumbbell deadlifts, 30
burpee box overs, 20
dumbbell deadlifts, 20
burpee box overs, 10
dumbbell deadlifts, 10
burpee box overs. If the
athlete finishes Part A
within the 20min Time Cap,
record their score (mm:ss)
and in the remaining time
they will move to Part B. If
the athlete doesn’t finish
Part A their score is 20
mins + 1 second added to
the time for every rep
remaining. The athlete’s
score for part B is then
zero (0) kilograms. Part B
can begin as soon as the
athlete has finished Part A.
The barbell may be pre-
loaded with a starting
weight. The athlete may
page 81 of 286
arms however they please.
Changing arms must occur
when the kettlebell is on
the ground. You cannot
change arms mid-rep or
mid-air.
wodwell.com/wod/acc-19-3-
qualifier
“AG CHIPPER”
For Time 30 Deficit
Handstand Push-Ups (4.5/3
in)
40 Deadlifts (225/155 lb)
50 calorie BikeErg
60 Bar-Facing Burpees
Time Cap: 16 minutes
wodwell.com/wod/ag-chipper
“AGOQ 17.3”
21-15-9 Reps for Time
Shoulder-to-Overheads
(135/95 lb)
Chest-to-Bar Pull-Ups
Athlete must clean the
barbell to begin the set of
21 shoulder-to-overheads.
Then move to the pull-up
bar for 21 pull-ups, then
back to the barbell for 15
shoulder-to-overheads,
followed by 15 pull-ups,
and finishing with 9
shoulder-to-overheads and
center of mass before
moving onto the next rep.
wodwell.com/wod/acc-19-1-
qualifier
“ACC 19.4
QUALIFIER”
With a Running Clock in 20
minutes Part A (0:00-
11:00)
For Time
50 Handstand Push-Ups
50 Pull-Ups
50 Toes-to-Bars
50 Wall Ball Shots (9/6 kg,
10 ft)
Part B (11:00-20:00)
Max calorie Row
Workout 4A & 4B has an 11
min time cap. It is a
chipper that begins with
the athlete standing tall
behind their measured
handstand-pushup box. At
the start of the ascending
clock, the athlete will kick
up to a locked out
handstand before
performing their
repetitions. They will then
move onto the pull-ups and
complete 50 repetitions
before moving to the toes
to bar to complete another
50 repetitions, and lastly
onto the wall-balls,
1453 BENCHMARK
WODS
February 17, 2019
increase or decrease the
weight before each
attempt. You may have as
many attempts as you like
before the time cap. You
must have a successful
attempt to get a score for
part B, all 3 reps must be
done before the timer
ends. E.G if you complete 2
reps, and complete the 3rd
after the buzzer, the
attempt does NOT count.
For the 3 RM overhead
squat to be successful, the
barbell must come from
the floor. No racks or
assistance is allowed. To
get the bar off the ground
and overhead the following
is permitted: • squat
snatch • power snatch •
clean and jerk/press •
clean, put the bar onto
your back, then jerk, press
or snatch balance from
behind the head
Movement Standards
Dumbbell Deadlift: The
dumbbell deadlifts start
with both ends on the
ground. When performing
the reps, only one end of
the dumbbell has to touch
the ground. Both
dumbbells must touch the
ground at the same time,
on the outside of the feet.
Conventional deadlift only,
NO sumo deadlifts or other
page 82 of 286
9 pull-ups. Score is the
time it takes to complete
all 90 repetitions.
wodwell.com/wod/agoq-17-3
“AGOQ 18.2”
4 Rounds for Time 25
Chest-to-Bar Pull-Ups
5 Cleans (245/170 lb)
Time Cap: 15 minutes
This workout begins with
the athlete standing under
the pull-up bar. After the
call of “3, 2, 1 … go,” the
athlete will jump up and
begin performing pull-ups.
Once 25 reps are
complete, the athlete will
move to the barbell for the
cleans. Once 5 cleans are
complete, the athlete will
move back to the pull-up
bar and begin the next
round. The athlete will
repeat this for a total of 4
rounds. The workout is
complete when the athlete
reaches full extension on
the final clean. Every
second counts in this
workout. The athlete’s
score will be the time it
takes to complete all 120
repetitions. Time will be
recorded in full seconds.
Do not round up. If the
complete 50 repetitions.
Athletes may take as many
sets, breaking up the work
as needed, to complete the
required number of
repetitions throughout the
workout. If the athlete
finishes within the 11 min
time cap, they will note
their time (mm:ss) and will
move onto Part B and
perform max calories on
the rower in the remaining
time. If the athlete does
not finish the workout in
the time cap, their score
will be 11 minutes + 1
second added for every rep
remaining. They will
receive a score of zero (0)
for part B. Movement
Standards
Handstand
Push-Ups: For the
handstand push-up, prior
to the start of the workout,
athletes must measure out
and mark a box measuring
36in wide by 24in from the
floor. This is for the
athlete’s hand placement.
The athlete’s palms may
not extend beyond this box
over the course of any
handstand push-up
repetition, however, their
fingers may. The box must
be marked out clearly to
be visible in the video.
Each repetition begins with
1453 BENCHMARK
WODS
February 17, 2019
variations are allowed. At
the top of the deadlift, the
athlete's hips and
shoulders must be in line
at full extension, with
elbows locked out.
Burpee Box Overs: The
burpee box over starts with
the athlete facing the box,
the athlete must be square
and head forward to the
box. NO lateral burpees
allowed. The athlete's
chest and thighs must
touch the ground on the
bottom of the burpee. The
athlete may jump or step
onto the box and off the
box. Whether jumping or
stepping, BOTH feet must
make contact with the top
of the box at the same
time. Coming off the box,
the athlete must turn
around and be face
forward on to the box to
perform their next burpee.
Overhead Squat: The
barbell may be pre-loaded
to a start weight. The
athlete has to load their
own bar. No pit crews or
assistance is allowed. The
barbell must start on the
ground. The athlete may
then lift the bar from the
ground and get it to an
overhead position in any
variation detailed above.
As long as they are locked
page 83 of 286
athlete finishes in 10:32.7,
his or her score is 10:32.
There is a 15-minute time
cap. If the athlete does not
finish all 120 reps before
the time cap, his or her
score will be the number of
reps completed.
wodwell.com/wod/agoq-18-2
“AMANDA .45”
13-11-9-7-5 Reps for Time
Muscle-Ups
Squat Snatches (135/95 lb)
Time cap: 13 minutes for
males, 15 minutes for
females
Athletes will complete 13
muscle-ups then 13 squat
snatches, then 11 of each,
9 of each, 7 of each, and 5
of each before moving to
the finish line.
wodwell.com/wod/amanda-45
“CHAMPION
TEST”
EOMOM in 23 minutes 1
minute Max Deadlifts
(155/100 lb)
1 minute Rest
1 minute Max Box Jump
Overs (30/24")
the kicking upside down,
onto the wall, with the
athlete’s hands clearly
inside of the box, arms and
shoulders locked out, body
vertically aligned, with feet
in contact with the wall.
Once this position is
established, the athlete
may lower their body down
to bring their head in
contact with the ground.
From here, the athlete may
use any style of handstand
push-up, including kipping
or strict, to press and finish
with their body vertically
aligned, arms and
shoulders locked out, and
feet in contact with the
wall. Each rep must have
the athlete’s head make
contact with the floor, and
finish in this extended
position. If at any point in
time an athlete kicks off
the wall, they must first
establish the locked out
finish position, with body
vertically aligned before
lowering down to begin
repetitions. If over the
course of a repetition, the
athlete’s hands leave the
marked box, that rep shall
not count. However, if the
athlete is resting with their
head on the floor, they
may adjust their hands
(which may have them
1453 BENCHMARK
WODS
February 17, 2019
out with hips and knees at
full extension before
starting each rep.
However, you may squat
snatch the first rep if you
wish. For the 3RM squat to
count, the hip crease must
be below the knee at the
bottom of each squat, and
the athlete must stand up
to full extension of the hips
and knees. You must show
control before lowering the
barbell down. At the end of
part B, you must declare
the weight you successfully
lifted and show the camera
the barbell and weight.
wodwell.com/wod/acc-19-2-
qualifier
“AENEAS”
For Time 5/4 Peg Board
Ascents
40 Thrusters (85/55 lb)
33 feet Yoke Carry
(425/345 lb)
33 feet Yoke Carry
(565/405 lb)
33 feet Yoke Carry
(665/445 lb)
Time Cap: 8 minutes
Athletes will complete the
pegboard ascents and 40
thrusters before moving to
the yoke. They then will
page 84 of 286
1 minute Rest
1 minute Max Hang Power
Cleans (155/100 lb)
1 minute Rest
1 minute Max Muscle-Ups
1 minute Rest
1 minute Max Thrusters
(155/100 lb)
1 minute Rest
1 minute Max calorie Row
1 minute Rest
Repeat for 2 Rounds
Following an "every other
minute, on the minute"
(EOMOM) interval scheme,
perform max reps of the
first movement in one
minute, then rest one
minute, then max reps of
the second movement in
one minute, followed by
another minute of rest, etc.
Repeat a second time - for
a total of 23 minutes.
Score is total reps
completed.
wodwell.com/wod/champion-test
“CORE
COUPLET”
3 Rounds for Time 30
Medicine Ball GHD Sit-Ups
(20/14 lb)
10 Sandbag Cleans
(150/100 lb)
come out of the box,) but
must return them to the
box before attempting to
complete another
repetition. If head
cushioning is used, please
ensure the head is still
level with the hands, or
your score will not count
Toes To Bar: The toe to
bar requires an athlete
start each set at a dead
hang from a pull-up bar,
with shoulders, arms, hips,
and legs at full extension.
Each repetition consists of
an athlete bringing both
feet behind the
perpendicular vertical
plane created by the pull-
up bar, and finishes with
both feet simultaneously in
contact with the pull-up
bar, between the athlete’s
hands. Wall Ball
Shots: For the wall-ball,
the athlete must start with
the ball at a dead stop on
the ground. The athlete
may then pick up the ball
and stand tall before
beginning a set, or squat
clean the ball, before
beginning their first
repetition of any set. An
athlete may not start in a
squat, pick up the ball from
this position, and toss the
ball to the target. A
repetition consists of an
1453 BENCHMARK
WODS
February 17, 2019
carry the yoke across the
floor, stopping twice to add
weight, then crossing the
finish line.
wodwell.com/wod/aeneas
“AGOQ 17.2”
AMRAP in 20 minutes 0:00-
4:00:
25 Toes-to-Bars
50 Double Unders
15 Squat Cleans (135/85
lb)
If completed before 4:00,
then until 8:00:
25 Toes-to-Bars
50 Double Unders
13 Squat Cleans (185/115
lb)
If completed before 8:00,
then until 12:00:
25 Toes-to-Bars
50 Double Unders
11 Squat Cleans (225/145
lb)
If completed before 12:00,
then until 16:00:
25 Toes-to-Bars
50 Double Unders
9 Squat Cleans (275/175
lb)
If completed before 16:00,
then until 20:00:
25 Toes-to-Bars
page 85 of 286
The workout shown above
was the version performed
by 16-17 and 35-49 age
divisions (the workout was
not performed by
individual athletes in the
open division). 14-15 / 50-
59 Divisions 3 rounds: 20
toes-to-bars 10 sandbag
cleans (100/70 lb) 60+
Divisions 3 rounds: 18
toes-to-bars 6 sandbag
cleans (100/70 lb)
wodwell.com/wod/core-couplet
“DXB 16.1
QUALIFIER”
Part A
From 0:00-5:00, perform:
1 Rep Max Deadlift
Part B
From 5:00-10:00, perform:
Bar Facing Burpees
The first part of the
workout the Athlete must
perform a Deadlift and will
be scored on one rep
maximum. The workout
starts with the barbell on
the ground and the athlete
standing tall behind it. The
clock will countdown from
3 and at the sound of the
beep, the athlete will then
begin to load the barbell
and proceed to perform a
athlete holding the ball in
the “front rack,” and
performing a full squat,
hip-crease passing below
the top of the knee, and
when vertically extending
throwing the ball to a
specific target height. If
the athlete’s hip does not
break parallel, or the
target does not touch the
wall, that rep will not be
counted. The athlete may
then catch the ball and
perform multiple reps if
they so choose. Finally,
athletes may not catch the
ball on the bounce, and
head right into a wall-ball
repetition. The ball must
be settled on the floor
before picking it up to
begin another set. Pull-
Ups: The pull-up begins
with an athlete at a dead-
hang (arms, shoulders, and
hips extended) from a pull-
up rig. The athlete then,
using any style (kipping,
butterfly, strict,) must get
their chin clearly over the
bar at the top of each rep.
Each repetition begins with
the athlete in a dead-hang
and finishes with the
athlete’s chin getting over
the bar. Rower: The rower
must start on zero calories
and the screen must be
clearly visible from start to
1453 BENCHMARK
WODS
February 17, 2019
50 Double Unders
7 Squat Cleans (315/205
lb)
Perform 25 toes-to-bars, 50
double-unders, and 15
squat cleans. If all 90
repetitions are not
completed within 4
minutes, the workout is
over and the score is the
number of reps completed
within 4 minutes. If all 90
repetitions are completed
under 4 minutes, perform
another 25 toes-to-bars, 50
double-unders and 13
squat cleans, this time at a
heavier weight. If all 178
repetitions (90 from round
1, plus 88 from round 2)
are completed under 8
minutes, begin another
round and extend time by
another 4 minutes. In each
subsequent round the
weight of the clean
increases while the
number of reps of the
clean decreases. Once a
round is completed
immediately begin the
next round (do not wait for
the 4-minute round to end
before moving on to the
next round). This pattern
continues for up to 20
minutes, as long as a full
round is completed before
the next cutoff. If athlete
page 86 of 286
deadlift. The barbell must
not be loaded before the
workout starts. The athlete
will end barbell in hang
position with knees and
hips fully extended and
shoulders behind the bar.
The athlete has five
minutes to find a
successful one rep max
before advancing to the
second part of the
workout. Belts and gloves
are permitted. Powerlifting
suits and straps are not
permitted. Bouncing is not
permitted. Any grip is
allowed with the exception
of sumo deadlift The
second part of the workout
the Athlete must perform
Bar facing burpees. At the
5:00 minute mark, the
athlete will begin the bar
facing burpees. The athlete
will have 5:00 minutes to
complete as many bar
facing burpees as possible.
The Athlete will perform
Bar facing burpees behind
the same barbell used for
the deadlifts. Each burpee
must be performed
perpendicular to and facing
the barbell making sure
the upper torso and thighs
touch the ground at the
bottom. The athlete must
jump over the barbell with
both feet and land on both
finish.
wodwell.com/wod/acc-19-4-
qualifier
“AGOQ 17.1”
For Time 100 Dumbbell
Snatches (50/35 lb)
80 calorie Row
60 Burpees
40 Muscle-Ups
Time Cap: 20 minutes
Once all 100 sntaches are
complete, move to the
rower and pull 80 calories,
then move to the barbell to
perform 60 bar-facing
burpees. Once all burpees
are complete do 40
muscle-ups. This workout
ends when the the athlete
locks out the final muscle-
up repetition or when 20
minutes is up. If athlete
does not finish all 280 reps
before the time cap, score
will be the number of reps
completed.
wodwell.com/wod/agoq-17-1
“AGOQ 17.4”
2 Rounds for Time 10
Deadlifts (315/225 lb)
20 Deficit Handstand Push-
Ups (4.5/3 in)
1453 BENCHMARK
WODS
February 17, 2019
fails to complete all
repetitions within cutoff
time for a round, athlete’s
score is number of
repetitions completed.
Another person may assist
the athlete in changing the
plates on the barbell
during this workout, or
multiple barbells may be
used.
wodwell.com/wod/agoq-17-2
“AGOQ 18.1”
For Time 4 Thrusters
(135/95 lb)
1 Rope Climb (15 ft)
8 Thrusters (135/95 lb)
2 Rope Climbs (15 ft)
12 Thrusters (135/95 lb)
3 Rope Climbs (15 ft)
Time Cap: 10 minutes
This workout begins with
the barbell resting on the
floor and the athlete
standing tall. After the call
of “3, 2, 1… go,” the
athlete will reach down
and begin the thrusters.
After 4 reps are complete,
the athlete will move to
the rope and perform 1
climb before returning to
the barbell. In the second
round, the athlete will
perform 8 thrusters and 2
page 87 of 286
feet. Single-footed jump or
stepping over is not
allowed. Total time for both
workouts is 10 minutes.
This workout has two
scores: the first score is
deadlift load. The second
score is the number of
burpees.
wodwell.com/wod/dxb-16-1-
qualifier
“DXB 17.1
QUALIFIER”
AMRAP in 15 minutes Part
A
From 0:00-8:00, AMRAP of:
40 calorie Row
30 Shoulder-to-Overheads
(50/35 kg)
20 Bar Facing Burpees
Part B
From 8:00-15:00, establish:
3 rep max Overhead
Squats (Off the rack)
Part A Row: Start with 0
calories and distance
recorded on the rower. You
may not get off the rower
until the specified number
of calories has been
recorded. When at the
beginning of the workout,
you may start seated on
the rower, but may not grip
the handle before time
30 Front Squats (95/65 lb)
Mark a box on the ground
and a foot line on the wall
for the handstand push-ups
(per movement standards)
and create deficit for the
handstand push-ups.
Perform 10 deadlifts, 20
handstand push-ups, then
to a second barbell for 30
front squats. Once the 30
front squats are
completed, move back to
the deadlift bar to begin
the second round.
wodwell.com/wod/agoq-17-4
“AGOQ 18.3”
AMRAP in 20 minutes 50
Wall Ball Shots (20/14 lb in
10/9 ft)
100 Double-Unders
50 ft Handstand Walk
100 Double-Unders
50 calorie Row
100 Double-Unders
50 ft Handstand Walk
100 Double-Unders
Prior to starting this
workout, the athlete will
need to measure and mark
the wall-ball target and the
lengths on the floor for the
handstand walk. This
workout begins with the
athlete standing tall and
1453 BENCHMARK
WODS
February 17, 2019
climbs, then 12 thrusters
and 3 climbs in the third
round. This workout ends
when the athlete touches
the 15-ft. target at the top
of the final climb. Every
second counts in this
workout. The athlete’s
score will be the time it
takes to complete all 30
repetitions. Time will be
recorded in full seconds.
Do not round up. If the
athlete finishes in 6:32.7,
his or her score is 6:32.
There is a 10-minute time
cap. If the athlete does not
finish all 30 reps before the
time cap, his or her score
will be the number of reps
completed.
wodwell.com/wod/agoq-18-1
“AGOQ 18.4”
AMRAP in 5 minutes 9
Handstand Push-Ups
6 Burpees
3 Snatches (165/115 lb)
Prior to starting this
workout, the athlete will
need to mark a foot line on
the wall for the handstand
push-ups (details in
Movement Standards
section). This workout
begins with the athlete
standing tall. After the call
page 88 of 286
begins. Remember to
record the rower display
every round. Shoulder To
Overhead: The barbell
starts on the ground, not in
a rack. You will bring the
barbell into the front rack
position, in contact with
your shoulders and finish
with the weight overhead,
in control, with feet in line
laterally, and knees, hips,
shoulders, and elbows fully
extended. The bar must
make contact with your
shoulders at the beginning
of each repetition. A
shoulder press, push press,
push jerk or split jerk may
be used, as long as the bar
finishes directly over the
body with the feet in line.
Bar Facing
Burpees: Each burpee
must be performed
perpendicular to and facing
the barbell. Your head
cannot be over the barbell.
The chest and thighs touch
the ground at the bottom.
You must jump over the
barbell from both feet and
land on both feet. One-
footed jumping or stepping
over is not permitted. The
next repetition will then
begin on the opposite side
facing the barbell. Part B
Overhead Squat: The
barbell starts on the rack.
the ball on the ground.
After the call of “3, 2, 1 …
go,” the athlete will reach
down, pick up the medicine
ball and begin performing
wall-ball shots. After 50
shots are complete, the
athlete will pick up a jump
rope and perform 100
double-unders. The athlete
will then perform a 50-ft.
handstand walk, then
another 100 double-
unders. Next, the athlete
will row 50 calories,
followed by another 100
double-unders. Finally, the
athlete will walk another
50 feet on his or her hands
and complete 100 more
double-unders to finish the
round. He or she will then
move back to the medicine
ball and begin the next
round. The athlete’s score
will be the total number of
repetitions completed
within the 20-minute time
cap. Each 5-foot section on
the handstand walk will
count as 1 rep, and every
calorie completed on the
row will be equal to 1 rep.
wodwell.com/wod/agoq-18-3
“BICOUPLET 1”
21-15-9 Reps for Time
Snatches (85/55 lb)
1453 BENCHMARK
WODS
February 17, 2019
of “3, 2, 1 … go,” the
athlete will kick up against
the wall and perform 9
handstand push-ups, then
6 bar-facing burpees, then
3 snatches. He or she will
then move back to the
handstand push-up and
begin the next round. The
athlete’s score will be the
total number of repetitions
completed within the 5-
minute time cap.
wodwell.com/wod/agoq-18-4
“BICOUPLET 2”
12-9-6 Reps for Time
Snatches (135/85 lb)
Bar Muscle-Ups
Time Cap: 6 minutes
Athletes will move through
stations of each exercise.
The event is complete
when the athlete finishes
the last rep of the bar
muscle-ups and crosses
the finish line. Athletes will
have a brief rest before
resetting and
beginning Bicouplet 1.
wodwell.com/wod/bicouplet-2
page 89 of 286
While holding the barbell
overhead with your arms
fully extended, squat until
your hip crease is below
the top of your knee. Finish
with your knees and hips
fully extended and arms
locked out, holding the
barbell overhead. The only
weight allowed on the
barbell at the start of the
8:00 minutes, is 50/35Kg
or 110/77Lbs from part A.
Any additional weight may
not be loaded prior to the
8:00 minutes and only one
barbell is allowed for this
workout. You must load
your own barbell without
help. The athlete is
required to round up when
converting from Kg to Lbs
wodwell.com/wod/dxb-17-1-
qualifier
“DXB 18.1
QUALIFIER”
For Time Part A
From 0:00-10:00, perform:
60 Double-Unders
10 Thrusters (110/80 lb)
60 Double-Unders
20 Thrusters (110/80 lb)
60 Double-Unders
30 Thrusters (110/80 lb)
Rest until 10:00
Chest-to-Bar Pull-Ups
Time Cap: 6 minutes
This event will begin just
after completing "Bicouplet
2." Athletes will move
through stations of each
exercise. The event is
complete when the athlete
finishes the last rep of the
kettlebell deadlift and
crosses the finish line.
wodwell.com/wod/bicouplet-1
“CHAOS”
For Time 35/30 calorie
SkiErg
30/25 Burpees to Bar
45/40 Single-Arm Dumbbell
Overhead Squats (50/35
lb)
40/45 Pistols
25 Box Jump-Overs (42/36
in)
110 ft Tumbler Pull
(400/300 lb)
Time Cap: 12 minutes
The athletes will not know
the movements or reps at
the start of the event. They
will be informed of the
exercises and reps
required as they progress
through each station.
1453 BENCHMARK
WODS
February 17, 2019
“CLEAN-AND-
JERK SPEED
LADDER”
For Time 3 rounds of
Heavy Clean-and-Jerk
Ladders
Round 1:
Men: 245-255-265-270-275
lb
Women: 155-160-165-170-
175 lb
Time Cap: 1 minute
Round 2:
Men: 280-290-300-305-310
lb
Women: 180-185-190-195-
200 lb
Time Cap: 2 minutes
Round 3:
Men: 315-325-335-340-345
lb
Women: 205-210-215-220-
225 lb
Time Cap: 3 minutes
Athletes will race through a
series of progressively
heavier barbells, clean and
jerking each bar once
before crossing the finish
line. This event will be
broken into 3 rounds:
Quarterfinal, Semifinal and
Final. Athletes will be
ranked by the time they
take to complete each
page 90 of 286
Part B
Then, from 10:00-20:00,
perform 5 Rounds of:
30 Double-Unders
15 Chest-to-Bar Pull-Ups
This workout has two
different scores; Part A and
Part B. Part A begins with
the rope on the ground and
the athlete standing tall. At
the call of “3, 2, 1 … go,”
the athlete will perform 60
double unders and 10
thrusters, followed by 60
double unders and 20
thrusters and a last round
of 60 double unders and 30
thrusters. If the athlete
completes all repetitions of
Part A before the 10:00
minute mark, the athlete
must rest until minute
10:00 before beginning
Part B. At the 10:00 minute
mark, the athlete will begin
Part B with a time cap of
10:00 minutes (until the
20:00 minute mark). Part B
begins with the rope on the
ground and the athlete
standing tall. The athlete
will perform 30 double
unders and 15 chest to bar
pull-ups for 5 rounds. If at
the end of the 10 minutes
the workout is not finished,
each missing repetition
counts as a second penalty
on top of the 10 minutes
wodwell.com/wod/chaos
“CRIT”
For Time 10 laps Bike
(1,200± meters per lap)
Time Cap: 30 minutes
All 40 athletes will race at
one time. The race will
begin with a rolling start.
Once the pace bike has
exited the course, racing
will begin and will continue
for 10 laps. A white flag
will be flown to signify the
start of the final lap.
wodwell.com/wod/crit
“DXB 16.2
QUALIFIER”
Part A
For Time
1000 meter Row
Time Cap: 15 minutes
Part B
As long as possible,
perform:
Unassisted Handstand Hold
In the first part of the
workout, the Athlete must
row 1000m. The Athlete
starts seated on the rower,
with feet in place – damper
1453 BENCHMARK
WODS
February 17, 2019
ladder, or by the heaviest
weight they successfully
clean and jerk. A squat will
not be required on the
clean.
wodwell.com/wod/clean-jerk-
speed-ladder
“DOUBLES &
OLY”
For Time 50 Double-Unders
5 Squat Snatches (185/135
lb)
50 Double-Unders
4 Squat Snatches (205/145
lb)
50 Double-Unders
3 Squat Snatches (225/155
lb)
50 Double-Unders
2 Squat Snatches (245/165
lb)
Scaling Choose loads for
the snatches that are
moderately heavy for you,
with the final weight being
near your max. Athletes
less familiar with squat
snatching should stay with
a lighter weight
throughout. Intermediate
Option For time: 50
double-unders 5 squat
snatches 50 double-unders
4 squat snatches 50
double-unders 3 squat
snatches 50 double-unders
page 91 of 286
for Part A. Same rule
applies for Part B.
wodwell.com/wod/dxb-18-1-
qualifier
“ECC
QUALIFIERS
15.1”
With a Running Clock
AMRAP in 5 Minutes (from
0:00-5:00):
10 Bar-Facing Burpees
15 Thrusters (95/65 lb)
20 Chest-to-Bar Pull-Ups
Then, 5 Minutes (from
5:00-10:00) to Establish:
5 Rep Max Low Hang
Snatch
Then, For Time (starting at
10:00):
25 Overhead Squats
(135/95 lb)
75 Double-Unders
25 calorie Row
75 Double-Unders
25 Overhead Squats
(135/95 lb)
The WOD has 3 parts. Part
1 starts with a running
clock; Part 2 starts at the
5:00 mark, Part 3 starts at
the 10:00 mark. Score for
Part 1 is total rounds plus
reps completed under
5:00; score for Part 2 is
and foot settings adjusted
prior. Rower screen must
start at 1000m and remain
in camera view for the
duration of the workout.
The clock will countdown
from 3 and at the sound of
the beep, the Athlete will
have 15 minutes to
complete a 1000m row.
Athlete must not grip the
handle until start time.
Athlete must remain on the
saddle of the rowing
machine for the entire row.
When the Athlete
completes the 1000m row,
he or she will use the
remaining time of the 15-
minute time cap to
continue with part 2 of the
workout. In the second part
of the workout, the Athlete
must perform an
unassisted handstand hold.
Athletes will use the
remaining time to perform
the longest possible
handstand hold without the
use of any assistance or
objects. Handstand must
be fully locked out with
only hands on the floor.
Athletes may have a pad
on the floor for their head.
The athlete will have as
many attempts as they
wish, making sure all
attempts are on film and
within the time-cap. Total
1453 BENCHMARK
WODS
February 17, 2019
2 squat snatches Add
weight to the snatch each
round. Men: 135-145-
155-165 lb. Women: 95-
100-105-110 lb.
Beginner Option For
time: 30 single-unders 5
squat snatches 30 single-
unders 4 squat snatches
30 single-unders 3 squat
snatches 30 single-
unders 2 squat snatches
Men: 65 lb. Women: 45
lb.
wodwell.com/wod/doubles-oly
“DXB 16.3
QUALIFIER”
With a running clock in 15
minutes Part A
From 0:00-5:00, perform:
1 rep max Shoulder-to-
Overhead
Part B
From 5:01-15:00, AMRAP
of:
10 Toes-to-Bars
15 Wall Ball Shots (20/14
lb, 9/10 ft)
20 Box Jump Overs (24/20
in)
Shoulder to Overhead:
Athlete will have five
minutes to find 1 RM
shoulder to overhead.
Workout begins when the
page 92 of 286
heaviest weight
successfully lifted (bar
cannot touch the ground
between reps); score for
part 3 is the time it takes
you to finish the work after
the 10:00 mark (i.e.: if you
finish at 17:00, your score
for part 3 is 7:00).
wodwell.com/wod/ecc-qualifiers-
15-1
“FIBONACCI”
5-8-13 Reps for Time
Parallette Handstand Push-
Ups (14/8 in)
Kettlebell Deadlifts (2 x
203/124 lb)
Then,
89 feet Kettlebell Overhead
Lunges (2 x 53/35 lb)
In the 2018 CrossFit
Games, men and women
completed 5 handstand
push-ups and 5 kettlebell
deadlifts, 8 handstand
push-ups and 8 kettlebell
deadlifts, 13 handstand
push-ups and 13 kettlebell
deadlifts, then picked up 2
53-lb. kettlebells (35 for
women) and lunged with
them overhead to the
finish line. When this
workout made its first
appearance in the 2017
time for both workouts is
15 minutes. This workout
has two scores: 1) First
Score: Row Completion
Time 2) Second Score:
Longest Unassisted
Handstand Hold
wodwell.com/wod/dxb-16-2-
qualifier
“DXB 17.2
QUALIFIER”
For Time 20 Bar Muscle-
Ups
40/30 calorie Assault Bike
20 Bar Muscle-Ups
Time Cap: 8 minutes
Movement Standards
Bar Muscle-Up: The
athlete must begin with or
pass through, a hang
below the bar with arms
fully extended and the feet
off the ground. Kipping the
muscle-up is acceptable,
but pull-overs, rolls to
support and glide kips are
not permitted. The heels
may not rise above the
height of the bar during
the kip. At the top, the
elbows must be fully
locked out while the
athlete supports their body
above the bar with the
shoulders over or in front
1453 BENCHMARK
WODS
February 17, 2019
clock starts 3,2,1... Go. The
barbell must be unloaded
and can start off the rack.
It is a shoulder to overhead
(no clean required). Toes
to Bar (T2B): Athlete
must go from a full hang to
having toes touch the pull
up bar. Both feet must be
in contact with the bar at
the same time, inside the
hands. The arms and hips
must be fully extended at
the bottom and the feet
must be brought back
behind the bar and behind
the body. Wall Ball
Shots: The medicine ball
must be taken from the
bottom of a squat, hip
crease below the knee, and
thrown to hit the specified
height (10 feet/ 9 feet).
The ball must make
contact at or above target.
If the ball hits the below
the target it is a no rep.
The rep is counted when
the ball makes contact
with the target. If the ball
is dropped, it must come to
a full stop on the ground
before the athlete may
pick it up for the next rep.
Box Jump Over: Each rep
begins with a two-footed
jump. One foot jumps and
step-ups are not permitted.
The athlete must land on
top before jumping off the
page 93 of 286
CrossFit Games, women
had a different rep scheme
from the men. Women
completed 3 handstand
push-ups and 5 kettlebell
deadlifts, 5 handstand
push-ups and 8 kettlebell
deadlifts, then 8 handstand
push-ups and 13 kettlebell
deadlifts, before picking up
their 2 35-lb. kettlebells for
the lunges.
wodwell.com/wod/fibonacci-final
“FICT 16.3
QUALIFIER”
AMRAP in 10 minutes Part
A workout is complete,
From 0:00-7:00, AMRAP of:
3 Overhead Squats (70/45
kg)
3 Lateral Burpees
30 Double-Unders
6 Overhead Squats (70/45
kg)
6 Lateral Burpees
30 Double-Unders
If you complete the round
of 6, complete a round of
9, then go on to 12, etc.
Part B
From 7:00-10:00, AMRAP
of:
Muscle-Ups
of the bar. Athletes must
pass through some portion
of a dip to lockout over the
bar. Only the hands, and
no other part of the arm
may touch the pull-up bar
to assist the athlete in
completing the rep.
Assault Bike: This is
required. No
exceptions. Ride for 40
calories (30 for women). All
calories must be
completed before the
athlete steps off the bike
and continues with the bar
muscle-ups. Remember to
record the bike display
before and once the
clearly showing 40/30
calories.
wodwell.com/wod/dxb-17-2-
qualifier
“DXB 18.2
QUALIFIER”
Part A
4 Rounds for Time
8 meter Front Rack Lunges
(110/80 lb)
8 Bar Facing Burpees
8 meter Front Rack Lunges
(110/80 lb)
8 Bar Facing Burpees
8 Bar Muscle-Ups
Part B
1453 BENCHMARK
WODS
February 17, 2019
other side. The athlete
may not use their hand.
Equipment: When using
wallballs in Kilos instead of
Lbs the men are required
to use a minimum of 9Kg
and 6Kg for women.
wodwell.com/wod/dxb-16-3-
qualifier
“DXB 17.3
QUALIFIER”
Part A
From 00:00-08:00,
complete:
50 Box Jump Overs (24/20
in)
50 Toes-To-Bars
50 Double Kettlebell
Snatches (24/16 kg)
Part B
From 08:00-16:00,
complete:
50 Double Kettlebell
Snatches (24/16 kg)
50 Toes-To-Bars
50 Box Jump Overs (24/20
in)
Athletes may not begin
Part B before the 08:00
minute mark. Movement
Standards Box Jump
Overs: Start standing with
two feet on the floor. Jump
onto the top of a box of the
specified height. Jump or
page 94 of 286
wodwell.com/wod/fict-16-3-
qualifier
“FICT 17.3
QUALIFIER”
AMRAP in 9 minutes Part A
From 0:00-5:00, AMRAP of:
Clean-and-Jerks (90/55 kg)
Part B
From 5:00-9:00, AMRAP of:
Burpee Ring Muscle-Ups
wodwell.com/wod/fict-17-3-
qualifier
“FICT 18.3
QUALIFIER”
For Time From 0:00-6:00,
perform 2 Rounds of:
10 Chest-to-Bar Pull-Ups
10 Overhead Squats (40/25
kg)
Then, directly into 2
Rounds of:
8 Chest-to-Bar Pull-Ups
8 Overhead Squats (60/40
kg)
From 6:00-9:00, perform 2
Rounds of:
6 Chest-to-Bar Pull-Ups
6 Overhead Squats (80/55
kg)
From 9:00-12:00, perform
After 4 rounds, find max
weight of the following
complex:
1 Hang Clean + 2 Front
Squats (3 successful
unbroken reps)
Time Cap: 15 minutes
This workout has two
different scores; Part A and
Part B. There will be a
running clock and the
athlete will complete the 4
rounds of Part A as quickly
as possible before moving
to Part B of the workout. At
the call of “3, 2, 1 … go,”
the athlete will pick up the
bar from the ground and
lunge forward 8 meters.
Once the athlete reaches
the 8m mark, the athlete
then will perform 8 bar
facing burpees. Once the 8
burpees are completed,
the athlete will then lunge
back for 8 meters until
reaching the initial starting
point and perform another
set of 8 bar facing burpees
followed by 8 bar muscle-
ups. Once the 4 rounds are
complete, the athlete will
begin Part B. For the
remainder of the time, the
athlete must successfully
complete 1 hang clean and
2 front squats unbroken. If
all the requirements are
1453 BENCHMARK
WODS
February 17, 2019
step down onto the
opposite side of the
box. Both feet must touch
the top of the box at the
same time in order for the
rep to count, but you do
not need to stand up
completely while on top of
the box. You may face any
direction while jumping on
and off the box. No part of
your body other than the
bottom of your feet may
touch the box in order to
assist you up or catch your
balance. Step ups are not
permitted.
Toes-To-Bar: In the toes-
to-bar, the athlete must go
from a full hang to having
the toes touch the pull-up
bar. At the start of each
rep, the arms must be fully
extended with the feet off
the ground, and the feet
must be brought back
behind the bar and the rest
of the body. Both feet must
come into contact with the
bar at the same time,
inside the hands.
Double Kettlebell
Snatch: The first rep of a
set may be taken directly
overhead from the ground,
but successive reps will be
from the hang. The athlete
must have both kettlebells
hit lockout overhead, with
the arms at extension and
page 95 of 286
2 Rounds of:
4 Bar Muscle-Ups
4 Squat Snatches (90/60
kg)
From 12:00-15:00, perform
2 Rounds of:
2 Bar Muscle-Ups
2 Squat Snatches (100/65
kg)
Athletes must perform the
required repetitions within
the time limit before they
can move on to the next
round. If the athlete fails to
complete the required
repetitions within the time
cap, the score will be the
total number of reps
performed.
wodwell.com/wod/fict-18-3-
qualifier
“FICT 19.3
QUALIFIER”
Part A
For Time
From 0:00-12:00, perform:
21 Alternating Dumbbell
Snatches (50/35 lb)
150 Double-Unders
9 Ring Muscle-Ups
Part B
From 12:00-14:00,
establish:
1 rep max Snatch
not met during the allowed
time the rep will not count.
If the athlete completes all
four rounds of Part A
before the 15 minute mark,
the athlete may begin part
B. If at the end of the 15
minutes Part A is not
completed, each missing
repetition counts as a
second penalty on top of
the 15 minutes for Part A.
The score for Part B will
then be 0.
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qualifier
“ECC
QUALIFIERS
15.2”
With a Running Clock
AMRAP in 5 minutes (from
0:00-5:00)
5 Bar Muscle-Ups
5 Squat Cleans (155/105
lb)
5 Box Jumps (40/30 in)
Then, 5 Minutes (from
5:00-10:00) to Establish:
Max Load Complex of
1 Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk
Then, For Time (starting at
1453 BENCHMARK
WODS
February 17, 2019
the hand directly over the
shoulder. The knees and
hips must be at full
extension when the
kettlebells are directly over
the shoulder. The athlete Is
NOT allowed to clean and
jerk the kettlebells from
the shoulders. It MUST be
snatched.
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qualifier
“DXB 18.3
QUALIFIER”
AMRAP in 20 minutes 9
calorie Row
9 Double Kettlebell
Snatches (2x24/16 kg)
15 calorie Row
15 Double Kettlebell
Snatches (2x24/16 kg)
21 calorie Row
21 Double Kettlebell
Snatches (2x24/16 kg)
27 calorie Row
27 Double Kettlebell
Snatches (2x24/16 kg)
At the call of “3, 2, 1 …
go,” the athlete will start
with 9 calories on the
rower and 9 double KB
snatches before returning
to the rower to perform 15
calories and then 15
double KB snatches,
adding six calories and six
page 96 of 286
The workout starts with the
athlete standing tall on the
floor and can only grab the
Dumbbell once “GO” is
announced and the timer
starts. The athlete must
leave the barbell unloaded
until she/he has finished
the last Muscle Up of the
second round, OR until the
12:00min time cap is met.
The athlete MUST also
continue to attempt
repetitions if failing to
complete the two rounds
and can NOT stand and
wait for the time cap to be
run out before Snatching
as that will result in a DQ
in WOD 3B. Movement
Standards: Dumbbell
Snatches: Both sides of
the Dumbbells must touch
the floor between the
athletes feet in the bottom.
At the top the athlete must
reach full extension of
knees, hip, shoulder, and
elbows with the dumbbell
locked out straight over
head, (not with the arm to
the side or in front). The
athletes are permitted to
swop hand “midair” or at
the floor on the way
DOWN. Should the athlete
be given a no rep the next
rep will count on either
side AS LONG AS there has
been a swop of hands and
10:00):
18-12-6 Repetitions of
Deadlifts (275/185 lb)
Strict Handstand Push-Ups
The WOD has 3 parts. Part
1 starts with a running
clock; Part 2 starts at the
5:00 mark, Part 3 starts at
the 10:00 mark. Score for
Part 1 is total number of
rounds plus reps
completed under 5
minutes; score for Part 2 is
the weight successfully
lifted for the entire
complex (the bar may not
touch the ground until the
complex is complete);
score for part 3 is the time
it takes you to finish the
work after the 10:00 mark
(i.e.: if you finish at 17:00,
your score for part 3 is
7:00).
wodwell.com/wod/ecc-qualifiers-
15-2
“FICT 16.1
QUALIFIER”
AMRAP in 9 minutes Part A
From 0:00-6:00, AMRAP of:
6 Thrusters (35/25 kg)
6 Toes-to-Bars
Part B
From 6:00-9:00, establish:
1 rep max Snatch
1453 BENCHMARK
WODS
February 17, 2019
reps of double KB snatch
every round for 20
minutes.
wodwell.com/wod/dxb-18-3-
qualifier
“ECC
QUALIFIERS
15.3”
AMRAP in 20 minutes 50
Wall Balls (20/14 lb)
50 Double-Unders
40 Box Jumps (24/20 lb)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
20 Cleans (145/100 lb)
20 Jerks (145/100 lb)
10 Snatches (145/100 lb)
10 Muscle-Ups
If an athlete completes the
10 Muscle-Ups and has
time remaining in the 20
minute cap, begin round 2
starting with the wall balls.
wodwell.com/wod/ecc-qualifiers-
15-3
“FICT 16.2
QUALIFIER”
AMRAP in 8 minutes Part A
From 0:00-5:00, perform 5-
10-15... reps of:
Deadlifts (100/70 kg)
page 97 of 286
the dumbbell have touch
the floor in the bottom. The
non working hand can NOT
touch the body at any
point during a repetition.
Double-Unders: This is a
standard Double Under
with the rope passing twice
underneath the athletes
feet in one jump.
Backwards skipping is NOT
permitted. Tip From
Coach: We highly
encourage your judge to
be very strict with their
counting here as ONE no
rep/missed rep will result
in 5s added to your time.
Ring Muscle-Ups: Filmed
from the side so that we
can see the athletes FULL
body in frame. In the
bottom position the
athletes arms must be fully
extended and the heels
must pass behind the
vertical plane from the
rings. In the top of the
movement the athlete
must lock out her/his
elbows OVER the rings.
Locking out while “falling
backwards” = no rep.
Barbell Snatch: The
barbell starts UNLOADED,
athletes are ONLY allowed
to load barbell once they
have finished the first part
of Q-WOD 3, OR when they
have reached the 12min
At the call of "3-2-1-GO"
the athlete will pick the bar
up from the ground and
complete 6 Thrusters, after
6 Thrusters the athlete will
proceed to the rig and
perform 6 Toes To Bar and
then repeat the couplet for
as many reps as possible
in the 6 minutes.
Immediately at the end of
15.1a, 15.1b will
commence and the athlete
will have 3 minutes to
Establish a 1RM Snatch.
Movement Standards:
Thrusters: Squat clearly
below parallel and drive
bar up to full extension in
one movement. Elbows,
shoulders, hips and knees
must be fully extended at
the top of the movement.
Toes to Bar: At the
bottom of the movement
the athlete must hang with
arms fully extended and
both feet must be visibly
behind the vertical line of
the bar. At the top of the
movement both feet must
visibly touch the bar
WITHIN the athletes hands.
Snatch: This is a "Snatch
Anyhow" meaning that
both a Power Snatch and a
Squat Snatch will be
allowed. The bar must be
pulled in one movement
from the floor to over head
1453 BENCHMARK
WODS
February 17, 2019
Wall Ball Shots (20/14 lb)
Part B
Then, from 5:00-8:00,
establish:
1 RM Squat Clean
wodwell.com/wod/fict-16-2-
qualifier
“FICT 17.2
QUALIFIER”
AMRAP in 7 minutes 500
meter Row
From the remaining time,
AMRAP of:
Toes-to-Bars
3 Burpee Over the Rower
Every time the athlete
goes down from the bar
after the toes-to-bar, he or
she needs to perform 3
burpees over the rower for
a penalty. The burpees
should be two-foot takeoff
and landing. For the toes-
to-bar, the athlete needs to
start behind the vertical
plane before kicking the
toes up to the bar. Both
toes should hit the bar. If
the athlete fails to break
the vertical plane or only
one toe touches the bar,
there will be no repetition.
wodwell.com/wod/fict-17-2-
page 98 of 286
Time Cap. For a Snatch to
count the barbell must be
brought from the floor to
an supported overhead
position in one continuous
movements (any variations
of clean and jerks, or
where the bar touches the
athletes body anywhere
above the hip will result in
a no rep). The athlete can
chose either a Power
Snatch or Squat Snatch
Variation. The athlete must
finish the repetition by
standing tall with knees,
hopes, shoulders, and
elbows fully locked out
with the barbell being held
in a position of control
directly over the athlete.
wodwell.com/wod/fict-19-3-
qualifier
“FTD 12.3
QUALIFIER”
For Time 10 Overhead
Squats (43/20 kg)
20 Hang Cleans (43/20 kg)
30 Front Squats (43/20 kg)
40 Wall Ball Shots (9/6 kg)
100 Double-Unders
Time Cap: 8 minutes
Overhead squats: In this
movement, the bar must
be kept above the head all
and there can be no
change in direction (as in a
clean and jerk) for the rep
to be counted. At the top
of the movement the
athlete must stand tall with
both feet next to each
other and a fully extended
body (same as in the
Thruster). Hang snatches
are not allowed. - Clips
must be used at all times
on both sides of the
barbell.
wodwell.com/wod/fict-16-1-
qualifier
“FICT 17.1
QUALIFIER”
AMRAP in 10 minutes From
0:00-6:00, AMRAP of 3-6-9-
12...etc of:
Thrusters (50/35 kg)
Chest-to-Bar Pull-Ups
Then, from 6:00-10:00,
establish:
1 Rep Max Hang Squat
Snatch
wodwell.com/wod/fict-17-1-
qualifier
“FICT 18.1
QUALIFIER”
For Time Part A
1453 BENCHMARK
WODS
February 17, 2019

qualifier along the movement with From 0:00-6:00, 12-9-6

“FICT 18.2
QUALIFIER”
AMRAP in 12 minutes Part
A hips should be in full
From 0:00-8:00, AMRAP of:
4 Deadlifts (100/65 kg)
4 Lateral Burpees
8 Deadlifts (100/65 kg)
8 Lateral Burpees
Add 4 reps in each
movement after
completing each round.
Part B
From 8:00-12:00, establish
1 rep max of:
Squat Clean
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qualifier
“FICT 19.2
QUALIFIER”
AMRAP in 7 minutes 5
Toes-to-Bars
4 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
(155/105 lb)
2 Front Squats (155/105 lb)
1 Shoulder-to-Overhead
(155/105 lb)
The workout starts with the
athlete standing on the
the arms extended. In the
low position, the hollow of
the hips must pass under
the knees. In the high
position, the knees and
extension aligned with the
shoulders. The bar must be
controlled and in the axis
of the heels. Hang
cleans: Each repetition
must start in suspension
above the knees. Each
repetition must finish with
the bar at the shoulders
and the elbows clearly
forward with respect to the
axis of the bar. Knees and
hips should be fully
extended. All variations of
the movement are allowed
(power, with bending ...) as
long as the previous
standards are respected.
Front squats: In this
movement, the bar must
be in front position on the
bust. In the low position,
the hollow of the hips must
pass under the knees. In
the high position, the
knees and hips should be
in full extension aligned
with the shoulders. The bar
must be controlled and in
the axis of the heels. Wall
ball shots: In this
movement, the ball must
start from a low squat
reps of:
Hang Cleans (70/45 kg)
Thrusters (70/45 kg)
Part B
From 6:00-9:00, AMRAP of:
Toes-to-Bars
3 Hang Cleans (70/45 kg)
Every time you come off
the bar for the toes-to-bar,
perform 3 hang cleans for
a penalty.
wodwell.com/wod/fict-18-1-
qualifier
“FICT 19.1
QUALIFIER”
AMRAP in 15 minutes 50
calorie Row
10 Burpees Over the Rower
40 Wall Ball Shots (20/14
lb)
10 Burpees Over the Rower
30 Deadlifts (135/95 lb)
10 Burpees Over the Rower
20 Handstand Push-Ups
10 Burpees Over the Rower
10 Thruster (135/95 lb)
10 Burpees Over the Rower
The workout starts with the
athlete seated on the
Concept 2 Rower and the
rower set for “JUST ROW”
setting clearly displaying
CALORIES. The athlete

page 99 of 286
1453 BENCHMARK
WODS
February 17, 2019
floor until “GO” is
announced and the timer
starts. Athletes may string
reps together on the pull-
up bar, i.e. go straight from
Toes To Bar into Chest To
Bar Pull Ups. Athletes may
also string reps together
on the Barbell Complex. IF
an athlete chooses to drop
bar in between
movements, make sure to
read up on specific
movement standards on
how to start with the next
repetition. Movement
Standards:
Toes-to-Bar: Filmed from
the side so that we can see
the athletes FULL body in
frame. We must also see
both heels pass behind the
vertical plane of the pull up
bar in the bottom, and
both feet touching the bar
in between the athletes
hands at the top of the
movement. Chest-to-Bar
Pull-Ups: Filmed from the
side so that we can see the
athletes FULL body in
frame. We must see
straight arms in the
bottom, and any part of
the athletes torso below
the collar bone touching
the bar in between the
athletes hands at the top
of the movement. Hang
Squat Cleans: The athlete
page 100 of 286
position, hollow hips under
the knees and must be
thrown at a target 3
meters high for men and
2.75 meters for women. If
the ball does not hit the
target, repetition does not
count. Bouncing the ball on
the ground is not allowed.
Double-unders: The rope
must pass twice around
the body on each
jump. Double-turn
attempts do not count.
Score: The time taken to
complete the exercise
sequence. If the time limit
is exceeded then it will be
necessary to add 1 second
by repetitions not carried
out.
wodwell.com/wod/ftd-12-3-
qualifier
“FTD 13.3
QUALIFIER”
21-15-9 Reps for Time
Deadlifts (100/70 kg)
Box Jumps (24/20 in)
Kettlebell Swings (32/16
kg)
wodwell.com/wod/ftd-13-3-
qualifier
must be seated on the
Concept 2 Rower until the
monitor clearly displays 50
Calories, only after that
can the athlete let go of
the handle and unstrap the
feet. The athlete will
complete the movements
and reps in the designated
order. IF an athlete finishes
the 10 Burpees after the
10 Thrusters, he/she will
return to the Rower to start
round number two. Only
fully completed reps once
the timer hits 15:00min will
count towards the athletes
score. Movement
Standards Row: Must be
a Concept 2 Rower (no
other brands or makes are
allowed). Filmed from
behind with monitor clearly
in screen at all times. The
athlete must hold on to
handle and have feet
strapped in until 50
calories are clearly
achieved on the monitor.
Burpee Over Rower: The
athlete must be facing the
camera when performing
these. Standard Burpee
Rules apply, meaning that
there must be a two foot
jump out and in and also a
two foot jump and landing
over the rower. Wall
Balls: Standard Wall Ball
Rules. For a rep to count
1453 BENCHMARK
WODS
February 17, 2019
must first deadlift the bar
to a fully extended position
before performing the first
Hang Squat Clean at any
point when the bar has
been taken from the floor.
When performing
consecutive repetitions the
athlete must only lower the
bar to anywhere below the
hip & above the knees to
start the next rep. Make
sure to stand each rep up
FULLY as lack of full
extension will result in a
NO REP. Front Squats:
The athlete can perform
the first Front Squat
immediately after the last
Hang Squat Clean. If the
athlete drops the bar in
between those two
movements she/he must
first clean the weight and
stand it all the way up
BEFORE starting the Front
Squat. A Squat Clean will
NOT count as a Front Squat
at any point. Shoulder-
to-Overhead: This
repetition CAN be following
immediately after the last
Front Squat, i.e. a Thruster
is permitted. The athlete
can also chose to stand tall
with the bar before the
Shoulder To Over Head and
then re-dip - to perform
any kind of approved
movement, such as push
page 101 of 286
“FTD 14.3
QUALIFIER”
For Time 20 Handstand
Push-Ups
50 Double-Unders
30 Pull-Ups
50 Double-Unders
40 Toes-to-Bars
50 Double-Unders
50 Alternating Pistols
50 Double-Unders
Time Cap: 12 minutes
For each remaining
repetition not completed in
the time cap, the athlete
will add a second to his
time. The workout starts
with the athlete standing
on the ground.
Pull-Ups: You can use
strict, kipping or butterfly
pull-ups. You may use any
grip you want. To validate
each repetition, the rep
starts with arms fully
extended and feet off the
ground. The chin must
pass the bar at the top of
the movement. Double-
Unders: To validate each
repetition, the rope has to
pass 2 times under the
athlete's feet. Handstand
Push-Up: To validate each
repetition, start with your
arms extended and feet's
in contact with the wall.
the Athlete must squat
below parallel and throw
the ball to a height that is
ABOVE the measured out
line. Any part of the Wall
Ball touching the taped line
will equal a NO REP.
Deadlifts: The athlete
must film this from the side
and the each rep must
start with both sides of the
loaded barbell touching the
floor simultaneously. At the
top of the Deadlift the
athletes shoulders are
clearly behind the barbell
with a full extension of
knees & hips. Handstand
Push-Ups: These must be
filmed from the side so
that we can clearly see
that the Shoulders, Hips,
and Knees are fully open at
the top of the movement.
The athletes glutes can not
touch the wall at the top of
the movement, but are
allowed to do so at any
other point during the
repetition.
wodwell.com/wod/fict-19-1-
qualifier
“FTD 12.1
QUALIFIER”
AMRAP in 7 minutes 7 Pull-
Ups
7 Toes-to-Bars
1453 BENCHMARK
WODS
February 17, 2019
presses, any variations of
jerks, etc. No matter what
variation the athlete
chooses she/he must stand
tall with both feet in line
and demonstrate a full
extension before lowering
the bar.
wodwell.com/wod/fict-19-2-
qualifier
“FTD 12.2
QUALIFIER”
For Load 1 Rep Max
Deadlift
1 Rep Max Back Squat
1 Rep Max Shoulder-to-
Overhead
Time Cap: 9 minutes
The training starts in
standing position, the
athlete will use the same
bar for the 3 movements,
he will have to execute the
3 movements in the order
(Raised of ground / Squat /
Thrown). The athlete can
manage the 9 minutes as it
suits him (example: 2 min
of deadlift, 3 min of back
squat, 4 min of thrown), he
can do as many tests as he
wants as the movements
are respected and that the
time limit is respected.
Only the athlete can touch
page 102 of 286
Bring your head at the
same level as your hands
in the bottom position and
return to arms extended
position with your feet
against the wall to
complete the repetition.
You may use an abmat if
you adapt your hand's
height to be at your head's
point of contact. Toes-to-
Bars: Stats in the same
position in a pull-up. To
validate each repetition,
both feet must pass behind
the vertical axis formed by
the bar on each rep. Arms
extended, bring both feet
on the bar (between your
hands). Toes have to touch
the bar at the same time to
complete the repetition.
Pistols: To validate each
repetition, the movement
starts with the athlete
standing up on one leg
straight and hips extended.
Squat on one leg until the
crease hips pass below the
knee and come back in the
top position to complete a
repetition. Alternate legs
for each rep.
wodwell.com/wod/ftd-14-3-
qualifier
“FTD 15.3
7 Push-Ups
7 Air Squats
The WOD starts in a
standing position. Each
repetition counts for the
final score. Pull ups: the
arms must be stretched
down the movement, the
chin must pass the bar in
the up position. Toes to
bar: the feet must pass
the vertical axis formed by
the bar in the low position,
the arms must be
stretched in the low
position. The toes must
touch the bar at the same
time between the hands in
the up position. Push ups:
The bust should touch the
ground in a low position,
hips and shoulders should
leave the ground at the
same time. The arms must
be stretched in the high
position. Air Squats: In
the low position, the hips
should pass under the top
of the knees, in the high
position, the hips and
knees should be in full
extension.
wodwell.com/wod/ftd-12-1-
qualifier
“FTD 13.1
1453 BENCHMARK
WODS
February 17, 2019
his bar to load or unload,
at the start of the training
the bar must be
unloaded. The use of a
rack is allowed. The athlete
can warm up as he
wishes before starting the
training. Deadlift:
The movement is a classic
deadlift with hands on the
outside of the knees, the
sumo-style deadlift is not
allowed. The hips and
knees are fully extended
and the shoulders are
behind the bar in the up
position. The arms must be
stretched all along the
movement, you can not
deliberately bounce the
bar. Drop the bar once full
repetition is allowed Back
Squat: The bar should be
held behind the back of the
neck on the athlete's
shoulders. In the low
position, the hips should
pass under the top of the
knees, in the high position,
the hips and knees should
be fully extended.
Shoulder to
overhead: Each repetition
starts with the bar on the
shoulders and finished with
the bar over the head and
arms outstretched. All
styles of throwing are
allowed (strict press,
thrown force, thrown
page 103 of 286
QUALIFIER”
AMRAP in 7 minutes From
0:00-3:00, perform:
Chest-to-Bar Pull-Ups
1 minute Rest
From 4:00-7:00, perform:
150 Wall Ball Shots (20/14
lb)
Chest-to-Bar: The athlete
starts hanging from the bar
with extended arms with
feet on the ground. He will
then execute a pull up until
his chest touches the bar
for the repetition to count.
Each repetition must start
from a fully extended arm
position. Wall Ball Shots:
The movement starts with
the athlete standing in
front of a wall ball. He will
catch the ball and put
himself in a squat position
with the crease of the hips
below the knees. He will
then stand up and throw
the ball at the requested
height and reach the
target (3 meters for men
and 2.7 meters for
women). The repetition will
count when the ball hits
the target. If time is called
when the ball is in the air,
the repetition will not
count. Scoring: If you
QUALIFIER”
For Time 100 Double-
Unders
50 Wall Ball Shots (20/14
lb)
30 Chest-to-Bar Pull-Ups
100 Double-Unders
Time Cap: 10 minutes
wodwell.com/wod/ftd-13-1-
qualifier
“FTD 14.1
QUALIFIER”
21-15-9 Reps for Time
Thrusters (95/65 lb)
Pull-Ups
See: "Fran" Benchmark
WOD Thruster: For the
bottom of thruster, this is a
standard barbell thruster in
which the barbell moves
from the bottom of a front
squat to full lockout
overhead. The bar starts
on the ground. No racks
allowed. The hip crease
must pass below the
knees. A full squat clean
into the thruster is allowed
if the bar is on the ground.
For the top of thruster, the
barbell must come to a full
lockout overhead with the
hips, knees and arms fully
extended, and the bard
1453 BENCHMARK
WODS
February 17, 2019
power, thrown standing,
thrown slit ...), as long as
the elbows, shoulders, hips
and knees are in full
extension and with the bar
they are aligned above the
heels with feet together.
Score: The sum of the
heaviest loads on each
movement in kilograms.
wodwell.com/wod/ftd-12-2-
qualifier
“FTD 13.2
QUALIFIER”
For Time Ground-to-
Overhead Ladder
Male: 80-90-100-110-115-
120-125-130-135-140-145
kg
Female: 40-50-60-70-75-
80-85-90-95-100-105 kg
wodwell.com/wod/ftd-13-2-
qualifier
“FTD 14.2
QUALIFIER”
AMRAP in 7 minutes 3
Deadlifts (265/175 lb)
6 Burpees Over the Bar
9 Box Jumps (60/50 cm)
Deadlift: To validate the
movement, the bar must
be on the ground. Lift the
page 104 of 286
complete 150 repetitions,
your score is the total time
to complete the workout
(before the 7 minute time
cap). If you do not
complete 150 repetitions,
your score will be the cap
time plus the number of
repetitions not completed
in seconds.
wodwell.com/wod/ftd-15-3-
qualifier
“FTD 16.3
QUALIFIER”
For Time 100 Double-
Unders
Then, 3 Rounds of:
20 Wall Ball Shots (20/14
lb)
7 Ring Muscle Ups
Then,
100 Double-Unders
wodwell.com/wod/ftd-16-3-
qualifier
“FTD 17.2
QUALIFIER”
For Load 1 Rep Max Squat
Clean
wodwell.com/wod/ftd-17-2-
qualifier
directly over the body.
Pull-Up: You may do a
strict, kipping or butterfly
pull-up. You may use any
grip you want. Your arms
must be fully extended in
the bottom position. The
chin must pass the bar.
Each repetition must start
with feet's off the ground.
wodwell.com/wod/ftd-14-1-
qualifier
“FTD 15.1
QUALIFIER”
For Time 50 Double-Unders
40 Toes-to-Bars
30 Snatches (75/55 lb)
20 Overhead Squats (75/55
lb)
Time Cap: 7 minutes
Double under : the rope
passes twice under the
feet of the athlete between
each jump. The athlete
jumps together. Toes to
bar: athlete start hanging
vertically to the bar the
feet are not in contact with
the ground, the arms are
stretched. Both feet come
to touch the bar between
the hands of the athlete
simultaneously, between
each rehearsal the athlete
completely re-opens his
1453 BENCHMARK
WODS
February 17, 2019
weight. Your body, legs
and elbows have to be on a
straight line at the end of
the movement. Shoulders
must be slightly behind the
bar at the end of the
movement. The sumo grip
is not permitted. The
athlete must not use the
rebound. Burpees Over
the Bar: A repetition
consists of a burpee and a
jump over the bar. To
validate the movement,
chest must be on the
ground at the bottom
position of the burpee. The
athlete must jump over the
bar with both feet leaving
the ground at the same
time. Box Jump: To
validate the movement,
the athlete must land on
the box with both feet at
the same time. Hips and
knees must be fully
extended and the top
position must be
controlled. You may step
down from the box.
wodwell.com/wod/ftd-14-2-
qualifier
“FTD 15.2
QUALIFIER”
For Time 10-9-8-7-6-5-4-3-
2-1 reps of:
Deadlifts
page 105 of 286
“FTD 18.1
QUALIFIER”
AMRAP in 7 minutes 11
Push Presses (50/35 kg)
30 Double-Unders
Push Press: Departure
from the ground. The
athlete must raise the bar
from his shoulders to
above his head. He can use
a dip/flex before pushing
the bar. Push Jerk or any
other kind of shoulder to
overhead is not
accepted. At the start of
the movement the bar
must be in contact with the
shoulders and at the end of
the movement the bar
must clearly be in the
frontal plane of the athlete
in overhead position; ie:
bar, shoulders, hips and
knees aligned. The use of
the rack is invalid.
Double-Unders: It is a
standard double jump in
which the rope passes
completely underfoot twice
for each jump. The rope
must turn forward for
repetition to count.
wodwell.com/wod/ftd-18-1-
qualifier
hips and finds a horizontal
position outstretched
arms. The feet must pass
behind the vertical axis of
the bar. Snatch: The bar is
resting on the ground, the
athlete brings it over his
head in one fluid motion
and finishes his standing
hips standing in overhead
position. The athlete must
show control of his bar,
finish with his elbows, hips
and knees locked. The bar
must touch the ground
between each repetition.
Overhead Squat: The
athlete starts with the bar
in overhead position,
elbows, hips and extended
knees. The athlete flexes
his legs until the hollow of
his hip passes below his
knee before resuming
standing with the bar still
in the overhead position.
wodwell.com/wod/ftd-15-1-
qualifier
“FTD 16.1
QUALIFIER”
For Time 10-9-8-7-6-5-4-3-
2-1 reps of:
Power Snatches (52/34 kg)
Burpees Over the Bar
Time Cap: 8 minutes
1453 BENCHMARK
WODS
February 17, 2019
Handstand Push-Ups
Time Cap: 10 minutes
Choose your own weights
in pounds for the deadlifts.
If you complete the WOD in
the cap time, your score
will be the total weight you
raised. If you lift the same
weight as another athlete,
your tie break will be the
time you'll have to
complete the WOD. If you
do not finish the WOD in
the allotted time, your
score will be your number
of reps and your tie break
will be 00:00
wodwell.com/wod/ftd-15-2-
qualifier
“FTD 16.2
QUALIFIER”
For Time 2000 meter Row
Time Cap: 9 minutes
wodwell.com/wod/ftd-16-2-
qualifier
“FTD 17.1
QUALIFIER”
AMRAP in 8 minutes 2 Ring
Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Russian Swings
page 106 of 286
wodwell.com/wod/ftd-16-1-
“FTD 18.4
qualifier
QUALIFIER”
EMOM in 10 minutes From
0:00-2:00, perform: “FTD 16.4
15 Box Jumps (60/50 cm) QUALIFIER”
5 Snatches (60/40 kg)
For Load Back Squat
Deadlift
If completed before 2
Shoulder Press
minutes, perform:
15 Box Jumps (60/50 cm)
Time Cap: 15 minutes
5 Snatches (70/50 kg)
Score is the accumulated
If completed before 4 load from the three lifts.
minutes, perform:
15 Box Jumps (60/50 cm) wodwell.com/wod/ftd-16-4-
5 Snatches (80/55 kg) qualifier
If completed before 6
minutes, perform: “FTD 17.3
15 Box Jumps (60/50 cm) QUALIFIER”
5 Snatches (90/60 kg)
3 Rounds for Time 500
meter Row
If completed before 8
20 Toes-to-Bars
minutes, perform:
5 Overhead Squats
15 Box Jumps (60/50 cm)
5 Snatches (100/65 kg)
Increase weight for
Overhead Squats each
You have 2 minutes to
round:
complete each
Round 1: 135/95 lb
round. When a round is
Round 2: 155/105 lb
completed, 2 minutes are
Round 3: 175/115 lb
added to the time and you
can proceed to the next
wodwell.com/wod/ftd-17-3-
round without qualifier
waiting. Your Score is the
time taken to complete
this workout. In
“FTD 18.2
this workout, another
person may assist the
1453 BENCHMARK
WODS
February 17, 2019
(32/24 kg) athlete barbell during the
workout, or multiple
wodwell.com/wod/ftd-17-1- barbells may be used. If
qualifier
the athlete does not finish
the workout, his score is
the number of reps
“FTD 17.4 completed. Box
QUALIFIER”
Jump: Every rep must
AMRAP in 10 minutes Part begin with both feet on the
A floor. The rep finishes with
Max Reps in 2 minutes of: hips and knees fully open
Shoulder-Overheads while in control of the
(115/75 lb) box. You can jump as long
as both feet start on the
Part B ground and both feet end
From 2:00-10:00, perform on the box in control.
one round of: Snatch: For the snatch,
100 Double-Unders the barbell begins on the
21 Burpee Box Jumps ground and must be lifted
(24/20 in) overhead in one
75 Double-Unders motion. Touch-and-go is
15 Burpee Box Jumps permitted. No bouncing or
(24/20 in) dropping and catching the
50 Double-Unders barbell on the
9 Burpee Box Jumps (24/20 rebound. Once dropped,
in) the barbell must settle on
the ground before the
wodwell.com/wod/ftd-17-4- athlete begins the next
qualifier repetition. Any types of
snatch is permitted. The
barbell must be overhead,
“FTD 18.3 with the hips, knees and
QUALIFIER” arms fully extended, and
For Time 3 Rounds of: the bar directly over the
30 Toes-to-Bars gold. This not a ground to
30 Wall Ball Shots (9/6 kg) overhead any way.
wodwell.com/wod/ftd-18-4-
Then, 2 Rounds of: qualifier
20 Chest-to-Bar Pull-Ups
page 107 of 286
QUALIFIER”
4 Rounds for Time 10
Squat Cleans (70/45 kg)
15 Burpees Over the Bar
20/16 calorie Row
Time Cap: 18 minutes
Squat Clean: The barbell
begins on the ground.
Touch and go is permitted.
No bouncing or dropping
and catching the barbell on
the rebound. Once
dropped, the barbell must
settle on the ground before
beginning the next
repetition. The athlete
must pass through a full
squat with hips below the
knees. A power clean or
split clean followed by a
front squat will be
permitted. The rep is
complete when the
athlete’s hips and knees
are fully extended, and the
bar is resting on the
shoulders in the front rack
position with the elbows in
front of the bar. Burpees
Over the Bar: The
movement starts with the
athlete on one side of the
bar. The athlete then lies
on the floor; chest and
thighs must touch the
floor. The athlete stands up
above the bar for the rep
1453 BENCHMARK
WODS
February 17, 2019
20 Handstand Push-Ups
Finally, 1 Round of:
10 Bar Muscle-Ups
Time Cap: 20 minutes
Toes-to-Bar: On the toes
to bar, the athlete must
start hanging on the bar
and bring his feet in
contact with the bar. At the
beginning of each
repetition; the arms must
be fully stretched, and the
feet in a vacuum. On the
movement return the feet
must go back behind the
axis formed by the bar. All
types of grip are allowed.
Both feet must touch the
bar at the same time inside
the hands for repetition to
count. Wall Ball
Shot: During the wall ball
shot; the repetition must
begin with a squat, the hip
must pass under the folds
of the knee. The medicine
ball must be launched on
the specific target. The
center of the med ball
must hit the target or
above the target. If the
med ball touches below or
does not touch the wall, it
is a no rep. If the med ball
falls on the top ground,
you can not go back to the
next rep using the bounce
page 108 of 286
to count. Both feet must
“GG 14.2 take off from the floor in
QUALIFIER” the same time. The rep
AMRAP in 16 minutes 50 counts when the athlete
calorie Row land on the other side of
20 Pull-Ups the bar. Any other
40 Back Squats (135/95 lb) bodypart is allowed to
20 Pull-Ups touch the bar. Row: The
30 Front Squats (115/75 lb) monitor on the rower must
20 Pull-Ups be set to zero at the
20 Overhead Squats (95/65 beginning of each row. The
lb) athlete can judge the
20 Pull-Ups monitor between each
round. The athlete must
wodwell.com/wod/gg-14-2- stay seated on the rower
qualifier until the monitor reads 20-
16 calories.
“GG QUALIFIER wodwell.com/wod/ftd-18-2-
qualifier
15.2”
With a Running Clock in 20
minutes From 0:00-6:00: “GET A GRIP”
Establish a 1-Rep Max
For Time 50 Double-Unders
Snatch
20 Deadlifts (100/70 kg)
20 Box Jumps (24/20 in)
From 6:00-14:00 AMRAP:
20 Kettlebell Swings (24/16
30 Double-Unders
kg)
15 Chest-to-Bar Pull-ups
20 Toes-to-Bars
30 Double-Unders
20 Kettlebell Swings (24/16
15 Toes-to-Bar
kg)
20 Box Jumps (24/20 in)
From 14:00-20:00:
20 Deadlifts (100/70 kg)
Establish a 1-Rep Max
50 Double-Unders
Snatch
Time Cap: 8 minutes
wodwell.com/wod/granite-
games-qualifiers-15-2
wodwell.com/wod/get-a-grip
1453 BENCHMARK
WODS
February 17, 2019
of the ball. The med ball
must be motionless on the
ground before starting the
next rep. Chest-to-Bar
Pull-Up: It's a classic
chest to bar. Suspended,
kipping or butterfly chest
to bar are allowed as long
as the standards are
respected. The arms
should be fully stretched
down the movement, with
feet in the air. At the top of
the movement, the chest
should clearly come into
contact with the bar below
the collarbones.
Handstand Push-Up: As
a priority, the athlete must
establish the mark to
perform the hspu
(standard open). For the
first step, measure the
distance between the
elbow and the athlete's
closed fist. For the second
stage, the athlete must
stick his back to the wall,
feet hip width and heels
touching the wall while
standing. A line must be
drawn above the head to
mark the size of the
athlete. Starting from the
line drawn, take half the
size measured in step 1 to
mark a second line on the
wall. This line will be the
target to validate the
handstand push up. The
page 109 of 286
“GG QUALIFIER
16.1”
AMRAP in 15 minutes 10
Squat Clean-and-Jerks
(135/85 lb)
15 Bar-Facing Burpees
8 Squat Clean-and-Jerks
(185/115 lb)
15 Bar-Facing Burpees
6 Squat Clean-and-Jerks
(225/145 lb)
15 Bar-Facing Burpees
4 Squat Clean-and-Jerks
(275/175 lb)
15 Bar-Facing Burpees
2 Squat Clean-and-Jerks
(305/200 lb)
15 Bar-Facing Burpees
Max Reps of Squat Clean-
and-Jerks (315/205 lb)
wodwell.com/wod/granite-
games-qualifiers-16-1
“GG QUALIFIER
16.4”
For Time
5–10–15–20–15–10–5 Reps
of
Overhead Squats (115/75
lb)
Toes-to-Bar
wodwell.com/wod/granite-
games-qualifiers-16-4
“GG 14.3
QUALIFIER”
AMRAP in 9 minutes 12-10-
8-6-4-2-4-6-8-10 reps of:
Deadlifts (225/155 lb)
Burpees
wodwell.com/wod/gg-14-3-
qualifier
“GG QUALIFIER
15.3”
AMRAP in 17 minutes 50
calorie Row
50 Wall Ball Shots (20/14
lb)
50 Shoulder to Overhead
(115/85 lb)
50 Box Jumps (24/20 in)
wodwell.com/wod/granite-
games-qualifiers-15-3
“GG QUALIFIER
16.2”
AMRAP in 17 minutes 50
calorie Row
50 Wall Ball Shots (20/14
lb)
50 Shoulder-to-Overheads
(115/85 lb)
50 Box Jumps (24/20 in)
wodwell.com/wod/granite-
games-qualifiers-16-2
1453 BENCHMARK
WODS
February 17, 2019
line must be marked by a
tape, magnesia or tape,
the judge can hand it
during the workout if it
fades. Each handstand
starts with the feet above
the line and ends with the
feet at the above this
line. The arms should be
stretched with the heels in
contact with the wall. In
the low position; the head
must be in contact with the
ground.Hands and head
must be on the same
surface. For example, if the
athlete uses an abmat; he
must use two flat under his
hands to allow him to be at
the same height. The top
of the Abmat must be at
the same level as the top
of the plates. The heels do
not need to be in contact
with the wall in the down
position, but must touch
above the mark at the
beginning and end of the
movement. Kipping is
allowed. Bar
Muscle-Up: On the
muscle-up bar, the athlete
must go through a
suspended position, arms
fully extended and feet not
touching the
ground. Muscle-up kipping
is accepted, but pull-over,
roll-to-support and glide
kips are not allowed. Heels
page 110 of 286
“GG QUALIFIER
“GG QUALIFIER
17.2”
16.5”
AMRAP in 6 minutes 6
AMRAP in 14 minutes 70
Deadlifts (225/155 lb)
Double-Unders
6 Bar Facing Burpees
7 Ring Muscle-Ups
7 Snatches (155/105 lb)
wodwell.com/wod/granite-
games-qualifiers-17-2
wodwell.com/wod/granite-
games-qualifiers-16-5
“GG QUALIFIER
17.5” “GG QUALIFIER
For Time 60 calorie Row 17.3”
80 Wall Ball Shots (20/14
For Time From 0:00-4:00:
lb, 10/9 ft)
2 Rounds of:
100 Double-Unders
12 Overhead Squats (95/65
40 calorie Row
lb)
60 Wall Ball Shots (20/14
12 Toes-to-Bars
lb, 10/9 ft)
80 Double-Unders
If completed before 4:00,
20 calorie Row
then from 4:00-8:00:
40 Wall Ball Shots (20/14
2 Rounds of:
lb, 10/9 ft)
10 Overhead Squats
60 Double-Unders
(135/95 lb)
wodwell.com/wod/granite-
12 Toes-to-Bars
games-qualifiers-17-5
If completed before 8:00,
then from 8:00-12:00:
“GG QUALIFIER 2 Rounds of:
18.3” 8 Overhead Squats
(165/115 lb)
For Time 3 Rounds of: 12 Toes-to-Bars
12 Chest-to-Bar Pull-Ups
12 Alternating Dumbbell If completed before 12:00,
Snatches (50/35 lb) then from 12:00-16:00:
2 Rounds of:
Tie Break Time Recorded. 6 Overhead Squats
(185/125 lb)
Then immediately after, 3
1453 BENCHMARK
WODS
February 17, 2019
must not pass the height of
the bar during kip. At the
top of the movement, the
elbows must be fully
extended when the athlete
is in the support position
above the bar with the
shoulders in front of the
bar. Only the hands, and
no other part of the arm
should touch the pull up
bar to finish the rep. Once
at the top, the hands
should stay in contact with
the bar, and the arms
should support the
athlete's body at all
times. Removing hands
and staying at the top of
the bar is not allowed.
wodwell.com/wod/ftd-18-3-
qualifier
“GG 14.1
QUALIFIER”
AMRAP in 12 minutes 15
Squat Clean to Overheads
(95/65 lb)
15 Squat Clean to
Overheads (135/95 lb)
15 Squat Clean to
Overheads (185/135 lb)
15 Squat Clean to
Overheads (225/155 lb)
Max Repetition Squat
Clean to Overheads
(275/185 lb)
page 111 of 286
rounds of:
12 Bar Muscle-Ups
12 Alternating Dumbbell
Snatches (50/35 lb)
Time Cap: 12 minutes
Athletes begin standing
under their pull up bar. At
the start of the timer, the
athlete will complete 12 of
chest to bar pull ups (see
scaled options below).
After their 12th rep, the
athlete will then move to
their dumbbell and
compete 12 alternating
dumbbell snatches. After
their 12th rep, they will
repeat for two more
rounds. Once done with
the third round, the athlete
will immediately move into
12 bar muscle ups (see
scaled options below).
Once their 12th rep, the
athlete will then move to
their dumbbell and
compete 12 alternating
dumbbell snatches. After
their 12th rep, they will
repeat two more rounds.
The score for this workout
is for time. Do not round
up partial seconds. If time
capped, add 1 second for
every missed rep in the 12
minute cap. Tiebreak This
workout includes a
tiebreak. If all 144 reps
12 Toes-to-Bars
Time Cap: 16 minutes
wodwell.com/wod/granite-
games-qualifiers-17-3
“GG QUALIFIER
18.1”
Complete as much as
possible in 14 minutes 15
Burpees Over Concept 2
Erg
40/30 Calorie Row
15 Burpees Over Concept 2
Erg
40/30 Calorie Row
15 Burpees Over Concept 2
Erg
In the remaining time:
Establish a 1-RM Snatch
The workout begins with
14 minutes on the clock
and the athlete standing
upright beside the Concept
2 rower. At the start of the
timer, the athlete will
complete their assigned
number of burpees over
the rower – see division
standards for reps. Upon
completing the final
burpee, the athlete will
move to the rower and
complete their assigned
calories – see division
standards for required
1453 BENCHMARK
WODS
February 17, 2019
The athlete's score will be
the total number of
successfully completed
repetitions within the 12
minute CAP. A secondary,
tiebreak score will also be
entered for the time
elapsed after completing
your heaviest set of 15
repetitions.
wodwell.com/wod/gg-14-1-
qualifier
“GG QUALIFIER
15.1”
AMRAP in 10 minutes 5
Hang Squat Cleans
(155/105 lb)
7 Bar-Facing Burpees
wodwell.com/wod/granite-
games-qualifiers-15-1
“GG QUALIFIER
15.4”
AMRAP in 13 minutes 10
Deadlifts (225/155 lb)
5 Ring Muscle-Ups
10 Deadlifts (255/175 lb)
5 Ring Muscle-Ups
10 Deadlifts (285/195 lb)
5 Ring Muscle-Ups
10 Deadlifts (315/215 lb)
5 Ring Muscle-Ups
10 Deadlifts (345/235 lb)
5 Ring Muscle-Ups
page 112 of 286
(Rx) or 132 reps ( Int. /
Scaled) are completed
prior to the 12-minute time
cap, your score will be your
total time, and there will
be no tiebreaker. However,
if you are not able to
complete the entire
workout in the allotted
time, a tiebreaker will be
factored into your final
score. During the workout,
be sure to note your time
at the end of your 72 reps.
When you submit your
score, there will be a space
for your final time and an
additional field for you to
enter the elapsed time at
which you completed your
72nd rep. In the case
where two athletes have
the same score (total
number of reps), the
athlete with the lower
tiebreak time will be
ranked higher. Note: All
tiebreak times must be
reported in elapsed time,
not in time remaining. If
you are using a countdown
timer, you must convert to
elapsed time before
reporting your score. For
this reason, it is
recommended you set your
clock to count up.
Intermediate For Time 3
Rounds of: 12 Chin Over
Bar Pull-Ups 12 Alternating
calories. The athlete must
remain on the rower with
the handle in hand until
the monitor registers their
final calorie. Upon
completing the row, the
athlete will complete an
additional set of burpees
over the rower, row their
assigned calories and
finish with a final set of
burpees over the rower.
When the athlete has
completed the assigned
burpees and calories they
will use the remaining time
on the clock to establish
their 1-rep max snatch.
This workout will have 2
scores. The first score will
be the time within which
the athlete completes their
burpees and rowing (if the
athlete does not complete
the couplet in the 14
minutes, their score is the
number of reps
completed). Athletes
should not round up partial
seconds. The athlete’s
score is their max snatch
recorded before the
expiration of the 14-minute
time cap. Athletes may
have assistance changing
their weights if desired.
Intermediate 14 minute
Time Cap 15 Burpees Over
Concept 2 Erg (CAN step
1453 BENCHMARK
WODS
February 17, 2019
10 Deadlifts (375/255 lb)
Max Reps of Ring Muscle-
Ups
wodwell.com/wod/granite-
games-qualifiers-15-4
“GG QUALIFIER
16.3”
AMRAP in 12 minutes 12
Chest-to-Bar Pull-Ups
8 Deadlifts (245/165 lb)
12 Handstand Push-Ups
8 Deadlifts (245/165 lb)
wodwell.com/wod/granite-
games-qualifiers-16-3
“GG QUALIFIER
17.1”
AMRAP in 12 minutes 10
Hang Squat Cleans (135/95
lb)
10 Front Rack Reverse
Lunges (135/95 lb)
20 Chest-to-Bar Pull-Ups
Perform the lunges in place
and alternate legs after
each good rep.
wodwell.com/wod/granite-
games-qualifiers-17-1
“GG QUALIFIER
page 113 of 286
Dumbbell Snatches (50/35
lb) Then immediately after,
3 Rounds of: 8 Chest-to-
Bar Pull-Ups 12 Alternating
Dumbbell Snatches (50/35
lb) Scaled For Time 3
Rounds of: 12 Jumping Pull-
Ups 12 Alternating
Dumbbell Snatches (35/20
lb) Then immediately after,
3 Rounds of: 8 Chin Over
Bar Pull-Ups 12 Alternating
Dumbbell Snatches (35/20
lb)
wodwell.com/wod/granite-
games-qualifiers-18-3
“GG QUALIFIER
18.6”
For Time 150 Double-
Unders
75 ft Front Rack Dumbbell
Walking Lunges (50/35 lb)
50 Dumbbell Thrusters
(50/35 lb)
75 ft Front Rack Dumbbell
Walking Lunges (50/35 lb)
150 Double-Unders
Athletes begin standing
without their jump rope in
hand. At the start of the
timer, the athlete will grab
their jump rope and
complete 150 double
unders (see scaling options
below). After their jump
ropes, the athlete will
over) 35/25 Calorie Row
15 Burpees Over Concept 2
Erg 35/25 Calorie Row 15
Burpees Over Concept 2
Erg
In the remaining time:
Establish a 1-RM Snatch
Scaled 14 minute Time
Cap 10 Burpees Over
Concept 2 Erg (CAN step
over) 30/20 Calorie Row
10 Burpees Over Concept 2
Erg 30/20 Calorie Row 10
Burpees Over Concept 2
Erg
In the remaining time:
Establish a 1-RM Snatch
wodwell.com/wod/granite-
games-qualifiers-18-1
“GG QUALIFIER
18.4”
3-6-9-12-9-6-3 Reps for
Time Hang Squat Cleans
(135/95 lb)
Bar Facing Burpees
Time Cap: 8 minutes
Athletes begin standing at
their barbell. At the start of
the timer, the athlete will
complete 3 hang squat
cleans (see intermediate
and scaled options below).
1453 BENCHMARK
WODS
February 17, 2019
17.4”
AMRAP in 10 minutes 6
Ring Muscle-Ups
12 Shoulder-to-Overheads
(155/105 lb)
15 Burpee Box Jump Overs
(24/20 in)
wodwell.com/wod/granite-
games-qualifiers-17-4
“GG QUALIFIER
18.2”
For Time 20-18-16-14-12-
10-8-6-4-2 reps of:
Wall Ball Shots (20/14 lb,
10/9 ft)
10-9-8-7-6-5-4-3-2-1 reps
of:
Toes-to-Bars
Time Cap: 12 minutes
Athletes begin standing at
their wall ball target
station with the ball at
their feet. At the start of
the timer, the athlete will
complete 20 wall ball shots
to a target – see division
standards for weight and
height requirements across
divisions. After their 20th
rep, the athlete will move
to the pull-up bar to
complete 10 toes-to-bar or
hanging knee raises – see
page 114 of 286
move onto the 75 foot
front rack walking lunges
(see scaling options
below). The lane should be
25 feet long, in 5 foot
increments. The athlete
will move down, back, and
down to complete the 75
feet of walking lunge. After
the athlete has crossed the
final line they will move
onto 50 dumbbell
thrusters. Once completed,
the athlete will then return
to the front rack walking
lunge for 75 feet – again,
down, back and down.
Once the athlete has
crossed the line, they will
finish the workout with 150
single or double unders.
The score for this workout
is for time. Do not round
up partial seconds. If you
do not complete the
workout under the 20
minute cap, your score will
be your completed reps.
Intermediate
150 Double-Unders 75 ft
Front Rack Dumbbell
Walking Lunges (35/20 lb)
50 Dumbbell Thrusters (35
/20 lb) 75 ft. Front Rack
Dumbbell Walking Lunges
(35/20 lb) 150 Double-
Unders
After their 3rd rep, the
athlete will complete 3 bar
facing burpees. After their
3rd rep of bar facing
burpees, the athlete will
return to their bar to
complete 6 hang squat
cleans, then 6 bar facing
burpees. Each round will
go up by 3 reps; after the
12 reps of both hang squat
cleans and bar facing
burpees, the reps decrease
by 3 until you finish 3 hang
squat cleans and 3 bar
facing burpees. The score
for this workout is for time.
Do not round up partial
seconds. If you do not
complete the workout,
your score will be
completed reps.
Intermediate 3-6-9-12-9-
6-3 Reps Hang Squat
Cleans (115/80 lb) Bar
Facing Burpees Scaled 3-
6-9-12-9-6-3 Reps Hang
Squat Cleans (75/55 lb) Bar
Facing Burpees (Can step
over)
wodwell.com/wod/granite-
games-qualifiers-18-4
“HANDSTAND
WALK”
For Time 280 feet
Handstand Walk
1453 BENCHMARK
WODS
February 17, 2019
division standards for
required movements
across divisions. After
their 10th rep, the athlete
will return to their wall ball
station and complete 18
reps, then 9 reps on the
bar. Each round, the
athlete will subtract 2 and
1 from their reps until they
end with completing 2 wall
balls and 1 toes-to-bar or
hanging knee raise. The
score for this workout is for
time. Do not round up
partial seconds.
Intermediate 20-18-16-
14-12-10-8-6-4-2 Wall Ball
Shots (20/14 lb, 10/9 ft)
10-9-8-7-6-5-4-3-2-1 Toes-
to-Bars Scaled 20-18-16-
14-12-10-8-6-4-2 Wall Ball
Shots (14/10 lb, 10/9 ft)
10-9-8-7-6-5-4-3-2-1
Hanging Knee Raises
wodwell.com/wod/granite-
games-qualifiers-18-2
“GG QUALIFIER
18.5”
For Time 2 Rounds of:
6 Ring Muscle-Ups
12 Deadlifts (225/155 lb)
18 Box Jump Overs (24/20
in)
Then, 2 Rounds of:
4 Ring Muscle-Ups
page 115 of 286
Scaled
150 Single-Unders 75 ft
Front Rack Dumbbell
Walking Lunges (35/20 lb)
50 Dumbbell Thrusters
(35/20 lb) 75 ft Front Rack
Dumbbell Walking Lunges
(35/20 lb) 150 Single-
Unders
wodwell.com/wod/granite-
games-qualifier-18-6
“JUMP FINISH”
For Time 5 Rounds of:
6 Muscle-Ups
3 Back Squats (275/185 lb)
Then,
30 Box Jump-Overs (30/24
in)
The workout shown above
was the version performed
by 16-17 and 35-49 age
divisions (the workout was
not performed by
individual athletes in the
open division). 14-15 / 50-
54 Divisions 5 rounds for
time of: 6 muscle-ups 3
back squats (245/165 lb)
Then, 30 box jump-overs
(30/24 in) 55-59 Division
5 rounds for time of: 3
muscle-ups 3 back squats
(205/145 lb) Then, 30 box
jump-overs* (24/18 in)
60+ Men’s Division 5
wodwell.com/wod/handstand-
walk
“MACC 19.1
QUALIFIER”
For Time 75 Wall Ball Shots
(20/14 lb)
100 calorie Row
75 Wall Ball Shots (20/14
lb)
3,2,1 Go the athlete does
75 wall balls (Men to 10ft
and women to 9ft target),
they then move to the
Concept2 rower and
complete 100 cals. The
monitor must show 100
cals before the athlete gets
off the rower. The athlete
then goes back to the Wall
ball to complete 75 Wall
Balls. When the 75th rep
hits the target the time
stops. Score is time. The
Tiebreaker for this workout
is the time when the
athlete finishes the first set
of 75 Wall Balls.
wodwell.com/wod/macc-19-1-
qualifier
“MACC 19.4
QUALIFIER”
Every 3 Minutes For as
Long as Possible 10 Bench
Presses (135/95 lb)
1453 BENCHMARK
WODS
February 17, 2019
8 Deadlifts (315/205 lb)
12 Box Jump Overs (24/20
in)
Finally, 2 Rounds of:
2 Ring Muscle-Ups
4 Deadlifts (365/235 lb)
8 Box Jump Overs (24/20
in)
Time Cap: 18 minutes
Athletes begin standing
under pull up bar or rings.
At the start of the timer,
the athlete will complete 6
of ring muscle ups (see
scaling options below).
After their 6 reps, the
athlete will then move to
their barbell and compete
12 deadlifts (see scaling
options below). After their
12th rep, the athlete will
then move onto 18 box
jump overs (see scaling
options below). After their
18th rep of box jump
overs, the athlete will
complete another round,
starting with 6 more of ring
muscle ups then deadlifts,
then box jump overs. After
the completion of their
second round, the athlete
will move onto 4 ring
muscle ups. Once their 4
repetitions are complete
the athlete will move onto
8 deadlifts, and then 12
page 116 of 286
rounds for time of: 2
muscle-ups 3 back squats
(185 lb) Then, 30 box
jump-overs* (24 in) 60+
Women’s Division 5
rounds for time of: 6 ring
pull-ups 3 back squats
(125 lb) Then, 30 box
jump-overs* (18 in) *Step-
ups allowed
wodwell.com/wod/jump-finish
“MACC 19.3
QUALIFIER”
For Time 27 Dumbbell
Squat Cleans (2x50/35 lb)
27 Toes-to-Bars
100 Double-Unders
21 Dumbbell Squat Cleans
(2x50/35 lb)
21 Toes-to-Bars
100 Double-Unders
15 Dumbbell Squat Cleans
(2x50/35 lb)
15 Toes-to-Bars
100 Double-Unders
9 Dumbbell Squat Cleans
(2x50/35 lb)
9 Toes-to-Bars
Time Cap: 30 minutes
At the call of 3,2,1 Go, the
athlete will start the
workout by completing 27
Dumbbell Squat Cleans,
then moving on to 27 Toes
to Bar. Once the 27s are
10 Chest-to-Bar Pull-Ups
10 Alternating Dumbbell
Snatches (50/35 lb)
Add 2 reps to each
exercise each round.
Individual Qualifier 19.4
brings us three movements
in an ascending ladder
format, with increasing
reps every 3 minutes.
These movements will
need to be completed in
that 3 minute window in
order to move on to the
next 3 minute window. At
the call of 3,2,1 Go the
athlete will complete 10
Bench Presses, 10 Chest to
Bar Pullups, and 10
alternating Dumbbell
Snatches. If all reps are
completed within the 3
minute window, the athlete
will rest until the next 3
minute window starts.
Once the next 3 minute
window starts, the athlete
will complete 12 Bench
Presses, 12 Chest to Bar
Pull-ups and 12 Alternating
Dumbbell Snatches. Again
if all reps are completed in
that 3 minute window they
will wait until the next 3
minute window starts and
go to 14 reps of each, then
16 and so on adding 2 reps
to each exercise. This
continues until the athlete
1453 BENCHMARK
WODS
February 17, 2019
box jump overs. The
athlete will then complete
another round of the same
movements and
requirements. After their
second round, the athlete
will then move onto 2 ring
muscle ups, 4 deadlifts,
and 8 box jump overs. The
athlete will then compete
another round of the same
movements and
requirements. For the
deadlift, multiple bars may
be used or extra people
may be brought in to
change weights. The score
for this workout is for time.
Do not round up partial
seconds. If you do not
complete the workout
under the 18 minute cap,
your score will be your
completed reps.
Intermediate
2 Rounds: 6 Chest to Bar
Pull Ups 12 Deadlifts (185
/125 lb) 18 Box Jump Overs
(24/20 in) 2 Rounds:
4 Chest to Bar Pull Ups 8
Deadlifts (275 /185 lb) 12
Box Jump Overs (24/20 in)
2 Rounds: 2 Chest to Bar
Pull Ups 4 Deadlifts
(315/215 lb) 8 Box Jump
Overs (24/20 in)
page 117 of 286
complete, the athlete will
complete a set of 100
Double Unders. Once the
Double Unders are
complete the athlete will
move on to the set of 21s,
again followed by a set of
100 Double Unders. The
athlete will again do this
format for the set of 15s,
and then finally will finish
the workout with a set a 9
Dumbbell Squat Cleans
and then 9 Toes to Bar.
There is NOT a set of
Double Unders to finish the
workout, it is only in
BETWEEN sets. The score
is Time. The Tiebreaker for
this workout is the time
when the athlete finishes
the first set of Double
Unders. The Time Cap is 30
minutes for this workout. If
an athlete fails to finish the
entire workout within the
30-minute time cap, the
score is 30:00, plus a one-
second penalty for each
rep not completed.
wodwell.com/wod/macc-19-3-
qualifier
“MADISON
TRIPLUS”
For Time 500 meter Swim
1000 meter Paddle
2000 meter Run
cannot complete all reps
within the 3 minute
window. Once that
happens the workout is
over and the total amount
of reps completed is the
athletes score. There is no
Tiebreaker for this
workout. Score is total
reps. There is no
tiebreaker for this workout.
wodwell.com/wod/macc-19-4-
qualifier
“MARATHON
ROW”
For Time 42,195 meter
Row
Time Cap: 4 hours
Each athlete will row
42,195 meters for time. All
athletes will perform this
event at once.
wodwell.com/wod/marathon-row
“MIDLINE
MARCH”
3 Rounds for Time 25 GHD
Sit-Ups
50 foot Handstand Walk
50 foot Overhead Walking
Lunge (155/105 lb)
Competitors complete 25
1453 BENCHMARK
WODS
February 17, 2019
Scaled
2 Rounds: 6 Pull Ups 12
Deadlifts (135/95 lb) 18
Step Up and Overs (24/20
in) 2 Rounds: 4 Pull Ups 8
Deadlifts (185 /125 lb) 12
Step Up and Overs (24/20
in) 2 Rounds: 2 Pull Ups 4
Deadlifts (225/155 lb) 8
Step Up and Overs (24/20
in)
wodwell.com/wod/granite-
games-qualifiers-18-5
“HARD TARGET”
12-9-6 Reps For Time
Chest-to-Bar Pull-Ups
Shoulder-to-Overheads
(60/40 kg)
Burpee Ball Slams (50/30
kg)
Time Cap: 7 minutes
wodwell.com/wod/hard-target
“MACC 19.2
QUALIFIER”
Part A
From 0:00-10:00, find a
heavy complex of:
1 Snatch
2 Overhead Squats
Part B
From 10:01, perform:
page 118 of 286
Time Cap: 40 minutes
Athletes will begin on the
Lake Monona shoreline,
enter the water and swim a
500-meter course,
concluding back on land.
They then will grab a
paddleboard and paddle a
1,000-meter course.
Finally, the athletes will
exit the water and run
2,000 meters to the AEC,
where they will cross the
finish line.
wodwell.com/wod/madison-
triplus
“MIDLINE
MADNESS”
6 Rounds For Time 400
meter Run
50 foot Yoke Carry
(380/300 lb)
Time Cap: 25 minutes
Athletes will begin on the
field and will complete 6
rounds of a lap up the
stadium berm and a 50-ft.
yoke carry. The event is
complete when the athlete
carries the yoke across the
finish line of the last
section.
wodwell.com/wod/midline-
GHD sit-ups before kicking
up into a handstand to
walk 50 feet across the
soccer field (unbroken).
Once they reach the 50-
foot line, they'll pick up a
barbell (155/115 lb), get it
overhead and lunge
another 50 feet. Then they
get to do it two more times
for a total of three rounds.
wodwell.com/wod/midline-march
“NAUGHTY
NANCY”
4 Rounds for Time 600
meter berm Run (up and
over)
25 Overhead Squats
(140/95 lb)
Time Cap: 20 minutes
The berm run is an
uphill/downhill run up
steps, around a soccer
stadium, then down steps.
To approximate this
workout athlete may do a
hill run or stair climb.
wodwell.com/wod/naughty-nancy
“OPEN 11.2”
AMRAP in 15 minutes 9
Deadlifts (155/100 lb)
1453 BENCHMARK
WODS
February 17, 2019
40 calorie Assault Bike
20 Bar-Facing Burpees
15 Squat Snatches
(155/105 lb)
20 Bar-Facing Burpees
40 calorie Assault Bike
Individual qualifier 19.2 is
a two-part workout, with
two separately scored
events. This workout will
start with a running clock.
The first 10 minutes are
dedicated to the athlete
performing the complex of
1 Snatch + 2 Overhead
Squats. This part of the
workout is scored by the
heaviest successfully lifted
complex. At the call of
3,2,1 Go, the athlete will
start with an unloaded bar.
They load to the desired
weight, required to put
clips on and complete the
complex. The snatch can
be squat or power, but if
they squat it does NOT
count for 1 of the
Overhead Squats. After the
Snatch, they will complete
2 Overhead Squats. They
can continue to hit as
many sets as they like,
moving up or down in
weights until the 10-
minute mark hits. At the
conclusion of the 10
Minutes, the heaviest
complex will be their score.
page 119 of 286
madness
“MUSCLE-UP
CLEAN LADDER”
For Time 4 Bar Muscle-Ups
2 Cleans (225/145 lb)
4 Bar Muscle-Ups
2 Cleans (245/160 lb)
4 Bar Muscle-Ups
2 Cleans (265/175 lb)
4 Bar Muscle-Ups
2 Cleans (285/190 lb)
4 Bar Muscle-Ups
2 Cleans (305/205 lb)
4 Bar Muscle-Ups
2 Cleans (320/215 lb)
4 Bar Muscle-Ups
2 Cleans (335/225 lb)
4 Bar Muscle-Ups
2 Cleans (350/235 lb)
Time Cap: 11 minutes
Every round begins with 4
bar muscle-ups before
moving to the barbell for 2
cleans. Each round the
athlete will progress to a
heavier barbell.
The athlete’s score is the
total time it takes for them
to complete the event. If
an athlete is unable to
complete all the reps, they
will be ranked by total reps
completed, with ties being
broken by the time of
12 Push-Ups
15 Box Jumps (24/20 in)
wodwell.com/wod/open-11-2
“OPEN 11.5”
AMRAP in 20 minutes 5
Power Cleans (145/105 lb)
10 Toes-To-Bars
15 Wall Balls (20/14 lb,
10/9 ft)
wodwell.com/wod/open-11-5
“OPEN 12.2”
AMRAP in 10 minutes 30
Snatches (75/45 lb)
30 Snatches (135/75 lb)
30 Snatches (165/100 lb)
Max Snatches (210/120 lb)
Complete 30 snatches at
each weight. If athlete gets
to the final weight,
complete as many reps as
possible until time is up.
wodwell.com/wod/open-12-2
“OPEN 12.5”
AMRAP in 7 minutes 3
Thrusters (100/65 lb)
3 Chest-to-Bar Pull-Ups
6 Thrusters (100/65 lb)
6 Chest-to-Bar Pull-Ups
9 Thrusters (100/65 lb)
9 Chest-to-Bar Pull-Ups
1453 BENCHMARK
WODS
February 17, 2019
The score is in Pounds.
Part B of this workout
starts at EXACTLY the
10:00 minute mark. If the
athlete chooses they can
load their bar to the weight
of this workout during
19.2a, but the athlete
MUST be the one to load
the bar. No judge may load
the bar, and the bar used
must be the same bar used
for 19.2a. The athlete will
start by completing 40
Calories on the Assault
Bike. The athlete must stay
seated on the Bike until
the monitor reads 40
Calories. Once finished
they will complete 20 Bar
Facing Burpees. Once
burpees are completed the
athlete will continue to 15
Squat Snatches. If they
athlete chooses to Power
Snatch and then Overhead
Squat that is accepted, but
the athlete must snatch
the weight overhead in one
smooth motion, reach full
squat depth and then
stand up to full extension.
Once completed they will
do another 20 bar facing
burpees. The workout ends
with 40 calories on the
Assault Bike, and the bike
MUST be reset to Zero
before starting the 2nd set
of Assault Bike calories.
page 120 of 286
completion of the last
successful rep.
wodwell.com/wod/muscle-clean-
ladder
“OPEN 11.1”
AMRAP in 10 minutes 30
Double-Unders
15 Power Snatches (75/55
lb)
wodwell.com/wod/open-11-1
“OPEN 11.4”
AMRAP in 10 minutes 60
Bar Facing Burpees
30 Overhead Squats
(120/90 lb)
10 Muscle-Ups
wodwell.com/wod/open-11-4
“OPEN 12.1”
AMRAP in 7 minutes
Burpees
This workout begins from a
standing position. Athlete
will move from standing to
flat on the ground to
touching an object (6
inches above their max
standing reach) with both
hands.
If you complete the round
of 9, complete a round of
12, then go on to 15, etc.
wodwell.com/wod/open-12-5
“OPEN 13.3”
AMRAP in 12 minutes 150
Wall Balls (20/14 lb)
90 Double-Unders
30 Muscle-Ups
If time permits, after
finishing the muscle-ups,
start over from wall balls.
wodwell.com/wod/open-13-3
“OPEN 14.1”
AMRAP in 10 minutes 30
Double-Unders
15 Power Snatches (75/55
lb)
wodwell.com/wod/open-14-1
“OPEN 14.4”
AMRAP in 14 minutes 60
calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14
lb, 10/9 ft)
30 Cleans (135 lb)
20 Muscle-Ups
If athlete completes one
round, start again on the
1453 BENCHMARK
WODS
February 17, 2019
When the monitor reads 40
calories the workout is
complete. These are two
separately scored events.
The first is scored in
pounds, and the second is
scored by time, INCLUDING
the 10 minutes for Part A.
Example Score. 19.2a -
245lbs 19..2b - 24:13
(Notice that technically
19.2b only took the athlete
14:13 to complete, but
because the format calls
for the time on the running
clock when completed as
the recorded score. This
time INCLUDES the 10:00
from part 19.2a. The
tiebreaker for Part B is the
weight lifted in Part A.
wodwell.com/wod/macc-19-2-
qualifier
“MACC 19.5
QUALIFIER”
3 Rounds for Time 50 Air
Squats
7 Ring Muscle-Ups
1 round of "DT"*
*"DT"
12 Deadlifts (185/125 lb)
9 Hang Power Cleans
(185/125 lb)
6 Shoulder-to-Overhead
(185/125 lb)
page 121 of 286
wodwell.com/wod/open-12-1
“OPEN 12.4”
AMRAP in 12 minutes 150
Wall Balls (20/14 lb)
90 Double-Unders
30 Muscle-Ups
If time permits, after
finishing the muscle-ups,
start over from wall balls.
wodwell.com/wod/open-12-4
“OPEN 13.2”
AMRAP in 10 minutes 5
Shoulder-to-Overheads
(115/75 lb)
10 Deadlifts (115/75 lb)
15 Box Jumps (24/20 in)
"Shoulder-to-Overhead"
allows the athlete to start
with a barbell on the
shoulders and move the
bar overhead with the
arms any way (ie: strict
press, push press, push
jerk, etc.)
wodwell.com/wod/open-13-2
“OPEN 13.5”
AMRAP For As Long As
Possible 15 Thrusters
(100/65 lb)
15 Chest-to-Bar Pull-Ups
rower and continue the
sequence until time is up.
Score is total repetitions
completed (on the rower 1
calorie = 1 rep).
wodwell.com/wod/open-14-4
“OPEN 15.2”
For As Long As Possible
From 0:00-3:00, 2 rounds
of:
10 Overhead Squats (95/65
lb)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00, 2 rounds
of:
12 Overhead Squats (95/65
lb)
12 Chest-to-Bar Pull-Ups
From 6:00-9:00, 2 rounds
of:
14 Overhead Squats (95/65
lb)
14 Chest-to-Bar Pull-Ups
Follow the pattern until you
fail to complete both
rounds.
wodwell.com/wod/open-15-2
“OPEN 15.5”
27-21-15-9 Reps for Time
Row (calories)
Thrusters (95/65 lb)
1453 BENCHMARK
WODS
February 17, 2019
Time Cap: 30 minutes
A fun mashup of two
classic CrossFit benchmark
WODs, Nasty Girls and DT.
Nasty Girls Love DT is
going to be 3 rounds for
time. At the call of 3,2,1 go
the athlete will start by
completing 50 air squats,
then they move to a set
rings to complete 7 Ring
Muscle Ups. Once the ring
muscle ups are finished
the athlete will head to the
barbell to complete a
round of DT which is 12
Deadlifts, 9 Hang Power
Cleans and 6 Shoulder to
OH. This is one round of
the 3 round workout. When
3 total rounds are
completed the time is
recorded as their score.
The score is time. The
Tiebreaker for this event is
the time when the first
round is completed. The
Time Cap is 30 minutes for
this workout. If an athlete
fails to finish the entire
workout within the 30-
minute time cap, the score
is 30:00, plus a one-
second penalty for each
rep not completed.
wodwell.com/wod/macc-19-5-
qualifier
page 122 of 286
If 90 reps (3 rounds) are
completed in under 4
minutes, time extends to 8
minutes.
If 180 reps (6 rounds) are
completed in under 8
minutes, time extends to
12 minutes. Etc.
wodwell.com/wod/open-13-5
“OPEN 14.3”
AMRAP in 8 minutes 10
Deadlifts (135/95 lb)
15 Box Jumps (24/20 in)
15 Deadlifts (185/135 lb)
15 Box Jumps (24/20 in)
20 Deadlifts (225/155 lb)
15 Box Jumps (24/20 in)
25 Deadlifts (275/185 lb)
15 Box Jumps (24/20 in)
30 Deadlifts (315/205 lb)
15 Box Jumps (24/20 in)
35 Deadlifts (365/225 lb)
15 Box Jumps (24/20 in)
For the box jumps athlete
may jump or step up or
down as long as both feet
start on the ground and
both feet end on the box in
control.
wodwell.com/wod/open-14-3
wodwell.com/wod/open-15-5
“OPEN 16.3”
AMRAP in 7 minutes 10
Power Snatches (75/55 lb)
3 Bar Muscle-Ups
wodwell.com/wod/open-16-3
“OPEN 17.1”
For Time 10 Dumbbell
Snatches (50/35 lb)
15 Burpee Box Jump Overs
20 Dumbbell Snatches
(50/35 lb)
15 Burpee Box Jump Overs
30 Dumbbell Snatches
(50/35 lb)
15 Burpee Box Jump Overs
40 Dumbbell Snatches
(50/35 lb)
15 Burpee Box Jump Overs
50 Dumbbell Snatches
(50/35 lb)
15 Burpee Box Jump Overs
Time Cap: 20 minutes
Athlete must alternate
hands for each dumbbell
snatch and face the box for
the Burpee Box Jump
Overs.
wodwell.com/wod/open-17-1
1453 BENCHMARK
WODS
February 17, 2019

“OPEN 15.1 & “OPEN 17.4”

“MEDBALL-
15.1A” AMRAP in 13 minutes 55
HANDSTAND
Two Parts in 15 minutes Deadlifts (225/155 lb)
PUSH-UP” 55 Wall Ball Shots (20/14
(15.1) AMRAP in 9 minutes
3 Rounds for Time 8 15 Toes-to-Bars lb, 10/9 ft)
Medicine Ball Cleans 10 Deadlifts (115/75 lb) 55 calorie Row
(150/80 lb) 5 Snatches (115/75 lb) 55 Handstand Push-Ups
100 ft Medicine Ball Carry
(150/80 lb) Then ("15.1A"), from 9:00- wodwell.com/wod/open-17-4
7 Paralette Handstand 15:00
Push-Ups 1-Rep-Max Clean-and-Jerk
100 ft Medicine Ball Carry “OPEN 18.2 &
(150/80 lb) 18.2 A”
With a running clock,
For Time 1-2-3-4-5-6-7-8-9-
Time Cap: 10 minutes complete 15.1, then move
10 Reps of:
immediately to 15.1a. As
Dumbbell Squats (2 x
wodwell.com/wod/medball- soon as the clock reaches
handstand-push
50/35 lb)
9 minutes and Workout
Bar-Facing Burpees
15.1 is complete, Workout
15.1a will begin. The
“MUSCLE-UP Then, "18.2 A"
athlete will have 6
1 rep max Clean
BIATHLON” minutes, from 9:00 to
For Time 400 meter Run 15:00, to complete
Time Cap: 12 minutes
18 Muscle-Ups Workout 15.1a. The same
400 meter Run barbell must be used for Prior to starting the
15 Muscle-Ups both 15.1 and 15.1a. Score workout, the athlete will
400 meter Run for Workout 15.1 is the need to set up a barbell,
12 Muscle-Ups total number of repetitions with standard plates, to
completed. Score for jump over during the
Time Cap: 18 minutes Workout 15.1a is the burpees. This workout
weight (in pounds) of the begins with the dumbbells
Each time the athlete heaviest successful clean- resting on the floor and the
breaks a set of muscle-ups and-jerk. athlete standing tall. After
they must run a 200-meter the call of “3, 2, 1 … go,”
lap. the athlete may lift the
wodwell.com/wod/open-15-1
dumbbells to the shoulders
wodwell.com/wod/muscle-up-
and perform 1 squat. The
biathlon
athlete will then return the
dumbbells to the floor and

page 123 of 286

1453 BENCHMARK
WODS
February 17, 2019
“OCEAN SWIM”
For Time 500 meter Swim
Athletes will start on the
beach, swim out around 2
buoys, then finish back on
the beach.
wodwell.com/wod/ocean-swim
“OPEN 11.3”
AMRAP in 5 minutes Squat
Clean (165/110 lb)
Jerk (165/110 lb)
You must complete the
squat clean before moving
on to the jerk and you
must complete the jerk
before moving on to the
next squat clean. If you
miss a jerk you may power
clean the bar to set up
your jerk attempt.
wodwell.com/wod/open-11-3
“OPEN 11.6”
AMRAP in 7 minutes 3
Thrusters (100/65 lb)
3 Chest-to-Bar Pull-Ups
6 Thrusters (100/65 lb)
6 Chest-to-Bar Pull-Ups
9 Thrusters (100/65 lb)
9 Chest-to-Bar Pull-Ups
If you complete the round
of 9, complete a round of
page 124 of 286
“OPEN 15.4” complete 1 bar-facing
burpee. He or she will then
AMRAP in 8 minutes 3
complete 2 dumbbell
Handstand Push-Ups
squats and 2 bar-facing
3 Cleans (185/125 lb)
burpees, 3 and 3, etc. This
6 Handstand Push-Ups
portion of the workout is
3 Cleans (185/125 lb)
over when the athlete
9 Handstand Push-Ups
lands with two feet on the
3 Cleans (185/125 lb)
opposite side of the barbell
12 Handstand Push-Ups
after the final burpee, or
6 Cleans (185/125 lb)
when the clock reaches 12
15 Handstand Push-Ups
minutes. If the athlete
6 Cleans (185/125 lb)
completes all the squats
18 Handstand Push-Ups
and burpees before the
6 Cleans (185/125 lb)
12-minute cap, he or
21 Handstand Push-Ups
she will use the
9 Cleans (185/125 lb)
remaining time to
Etc., following same
complete Workout
pattern until time is up
18.2a, a 1-rep-max
clean. The clean must be
wodwell.com/wod/open-15-4
performed with a barbell,
and the plates must be
secured with collars. The
“OPEN 16.2”
athlete may complete as
AMRAP in 20 minutes
many attempts as he or
Continue until 4 minutes:
she likes until the time cap
25 Toes-to-Bars
is up but will only receive
50 Double-Unders
credit for the heaviest
15 Squat Cleans (135/85
successful lift. Plates
lb)
smaller than 1⁄2 lb. may
not be used, and the
If completed before 4
minimum weight increase
minutes, continue until 8
will be 1 pound. The
minutes:
athlete may receive
25 Toes-to-Bars
assistance from other
50 Double-Unders
people to load the barbell
13 Squat Cleans (185/115
between lifts. Each athlete
lb)
may use only one barbell
for 18.2 and 18.2a, and
If completed before 8
male athletes must use a
1453 BENCHMARK
WODS
February 17, 2019
12, then go on to 15, etc.
wodwell.com/wod/open-11-6
“OPEN 12.3”
AMRAP in 18 minutes 15
Box Jumps (24/20 in)
12 Push Presses (115/75
lb)
9 Toes-to-Bars
wodwell.com/wod/open-12-3
“OPEN 13.1”
AMRAP in 17 minutes 40
Burpees
30 Snatches (75/45 lb)
30 Burpees
30 Snatches (135/75 lb)
20 Burpees
30 Snatches (165/100 lb)
10 Burpees
Max Snatches (210/120 lb)
In the case of a tie, tie
breaker is the time it takes
to complete the last
complete set of Snatches.
wodwell.com/wod/open-13-1
“OPEN 13.4”
AMRAP in 7 minutes 3
Clean-and-Jerks (135/95 lb)
3 Toes-to-Bars
6 Clean-and-Jerks (135/95
lb)
page 125 of 286
minutes, continue until 12
minutes:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145
lb)
If completed before 12
minutes, continue until 16
minutes:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175
lb)
If completed before 16
minutes, continue until 20
minutes:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205
lb)
Athlete's score will be the
number of reps completed.
Tiebreak is the elapsed
time at which the
athlete completed their las
t set of double-unders.
wodwell.com/wod/open-16-2
“OPEN 16.5”
21-18-15-12-9-6-3 Reps
For Time Thrusters (95/65
lb)
Bar-Facing Burpees
wodwell.com/wod/open-16-5
45-lb. (20-kg) barbell. The
athlete’s score for 18.2 will
be the total time it takes to
complete all 110 reps or
the number of reps
completed at the end of 12
minutes. The athlete’s
score for 18.2a will be the
heaviest weight
successfully cleaned, in
pounds. If the athlete does
not complete the squats
and burpees in less than
12 minutes, he or she will
not log a score for 18.2a.
Note: If an athlete chooses
to scale 18.2, he or she will
also have a scaled 18.2a
score. An athlete who
completes 18.2 as
prescribed and fails to
complete a lift will be
ranked higher on the
Leaderboard for both
18.2 and 18.2a than
athletes who scale 18.2.
Tiebreak: There is no
tiebreak for Workout 18.2.
However, the scoring for
Workout 18.2a does
include a tiebreak. In the
case where two athletes
clean the same amount on
18.2a, their times on 18.2
will serve as the tiebreak,
and the athlete with the
faster time on 18.2 will be
ranked higher on 18.2a.
Ties will not be broken for
athletes who did not
1453 BENCHMARK
WODS
February 17, 2019
6 Toes-to-Bars
9 Clean-and-Jerks (135/95
lb)
9 Toes-to-Bars
12 Clean-and-Jerks (135/95
lb)
12 Toes-to-Bars
If athlete completes the
round of 12, go on to 15.
Complete 15, go on the 18,
etc.
wodwell.com/wod/open-13-4
“OPEN 14.2”
For As Long As Possible
From 0:00-3:00, 2 rounds
of:
10 Overhead Squats (95/65
lb)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00, 2 rounds
of:
12 Overhead Squats (95/65
lb)
12 Chest-to-Bar Pull-Ups
From 6:00-9:00, 2 rounds
of:
14 Overhead Squats (95/65
lb)
14 Chest-to-Bar Pull-Ups
Follow the pattern until you
fail to complete both
rounds.
wodwell.com/wod/open-14-2
page 126 of 286
“OPEN 17.3”
For Reps Prior to 8
minutes, 3 rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (95/65
lb)
Then 3 rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95
lb)
* Prior to 12 minutes, 3
rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135
lb)
* Prior to 16 minutes, 3
rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155
lb)
* Prior to 20 minutes, 3
rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (245/175
lb)
* Prior to 24 minutes, 3
rounds of:
11 Chest-to-Bar Pull-Ups
1 Squat Snatch (265/185
lb)
* If all reps are completed,
time cap extends by 4
minutes. Three rounds for
complete a lift.
wodwell.com/wod/open-18-2
“OPEN 18.5”
AMRAP in 7 minutes 3
Thrusters (100/65 lb)
3 Chest-to-Bar Pull-Ups
6 Thrusters (100/65 lb)
6 Chest-to-Bar Pull-Ups
9 Thrusters (100/65 lb)
9 Chest-to-Bar Pull-Ups
If you complete the round
of 9, complete a round of
12, then go on to 15, etc.
This workout begins with
the barbell on the floor and
the athlete standing tall.
After the call of “3, 2, 1 …
go,” the athlete may
perform 3 thrusters, then 3
chest-to-bar pull-ups. The
athlete will repeat this
couplet, performing 6
thrusters and 6 pull-ups, 9
and 9, 12 and 12, and so
on, until the 7-minute time
cap. The athlete’s score
will be the total number of
repetitions completed
before the time cap
expires.
wodwell.com/wod/open-18-5
1453 BENCHMARK
WODS
February 17, 2019
“OPEN 14.5”
21-18-15-12-9-6-3 Reps,
For Time Thrusters (95/65
lb)
Bar Facing Burpees
wodwell.com/wod/open-14-5
“OPEN 15.3”
AMRAP in 14 minutes 7
Muscle-Ups
50 Wall Balls (20/14 lb)
100 Double-Unders
After the last double-
under, the athlete will
move back to the rings and
begin the next round.
Score will be the total
number of repetitions
completed before the 14-
minute time cap.
wodwell.com/wod/open-15-3
“OPEN 16.1”
AMRAP in 20 minutes 25 ft
Overhead Walking Lunges
(95/65 lb)
8 Bar-Facing Burpees
25 ft Overhead Walking
Lunges (95/65 lb)
8 Chest-to-Bar Pull-Ups
wodwell.com/wod/open-16-1
page 127 of 286
the two movements should
be done before moving
into the next section of the
workout. If the athlete
completed the first two
rounds in the 8-minute
time cap, the athlete will
be given four more
minutes to finish the next
round. Same as the next
round until the whole
workout is completed
within the time cap of 24
minutes.
wodwell.com/wod/open-17-3
“OPEN 18.1”
AMRAP in 20 minutes 8
Toes-to-Bars
10 Dumbbell Hang Clean-
and-Jerks (50/35 lb)
14/12 calorie Row
Scaling: The Open offers a
prescribed and scaled
version of each workout for
any age group. If you are
unable to complete the
prescribed version, try the
scaled version for your
age. Variations: Rx'd:
(Ages 16-54) Men use 50-
lb. dumbbell Women use
35-lb. dumbbell Scaled:
(Ages 16-54) Men perform
hanging knee-raises, use
35-lb. dumbbell Women
perform hanging knee-
“PEDAL TO THE
METAL 2”
For Time 12 Parallette
Handstand Push-Ups
24 calorie Row
16 calorie Bike
8 Kettlebell Deadlifts
(203/124 lb)
Time Cap: 7 minutes
This event will begin just
after completing Pedal to
the Metal 1. Athletes will
move through stations of
each exercise. The event is
complete when the athlete
finishes the last rep of the
kettlebell deadlift and
crosses the finish line.
wodwell.com/wod/pedal-metal-2
“PUSH PULL”
For Time 7 Handstand
Push-Ups (deficit for men)
50 ft Sled Pull
8 Handstand Push-Ups
50 ft Sled Pull
9 Handstand Push-Ups
50 ft Sled Pull
10 Handstand Push-Ups
50 ft Sled Pull
Time Cap: 11 minutes
Each round the deficit for
the strict handstand push-
1453 BENCHMARK
WODS
February 17, 2019
“OPEN 16.4”
AMRAP in 13 minutes 55
Deadlifts (225/155 lb)
55 Wall-Balls (20/14 lb)
55 calorie Row
55 Handstand Push-Ups
wodwell.com/wod/open-16-4
“OPEN 17.2”
AMRAP in 12 minutes 2
Rounds of:
50 ft Dumbbell Walking
Lunges (50/35 lb)
16 Toe-to-Bars
8 Dumbbell Power Cleans
(50/35 lb)
Then, 2 Rounds of:
50 ft Dumbbell Walking
Lunges (50/35 lb)
16 Bar Muscle-Ups
8 Dumbbell Power Cleans
(50/35 lb)
For the dumbbell walking
lunges, dumbbells must be
in front rack position. After
25 ft, athlete will walk back
to the starting line. Right
after this workout is
announced we live
streamed on YouTube
two athletes from the
NorCal region who gave it
a go (video is below).
Subscribe on YouTube to
be notified when we
publish a version with the
page 128 of 286
raises, use 20-lb. dumbbell
Teenagers 14-15: Boys use
35-lb. dumbbell Girls use
20-lb. dumbbell Scaled
Teenagers 14-15: Boys
perform hanging knee-
raises, use 20-lb. dumbbell
Girls perform hanging
knee-raises, use 10-lb.
dumbbell Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb.
dumbbell Scaled Masters
55+: Men perform sit-ups,
use 20-lb. dumbbell
Women perform sit-ups,
use 10-lb. dumbbell
wodwell.com/wod/open-18-1
“OPEN 18.4”
For Time 21-15-9 Reps of:
Deadlift (225/155 lb)
Handstand Push-Ups
Then, 21-15-9 Reps of:
Deadlift (315/205 lb)
50 ft Handstand Walk
Time Cap: 9 minutes
The first part of this
workout is the benchmark
WOD "Diane." Read the
scorecard for full event
details. Prior to starting the
workout, the athlete will
need to mark a foot line on
the wall for the handstand
ups increases. No kipping.
wodwell.com/wod/push-pull
“RANCH MINI-
CHIPPER”
For Time 50 Wall Ball Shots
(30/20 lb)
25 Med-Ball GHD Sit-Ups
(30/20 lb)
Hill Sprint with Med Ball
(30/20 lb)
wodwell.com/wod/ranch-mini-
chipper
“REDEMPTION”
For Time 3 Pegboard
Ascents
21 Thrusters (135/85 lb)
2 Pegboard Ascents
15 Thrusters (135/85 lb)
1 Pegboard Ascent
9 Thrusters (135/85 lb)
Time Cap: 10 minutes
wodwell.com/wod/redemption
“REGIONALS
10.1
(AUSTRALIA)”
For Reps in 5 minutes Max
Reps Ground-to-Overheads
(50/30 kg)
1453 BENCHMARK
WODS
February 17, 2019
athletes giving their
thoughts on the workout.
wodwell.com/wod/open-17-2
“OPEN 17.5”
10 Rounds for Time 9
Thrusters (95/65 lb)
35 Double-Unders
Time Cap: 40 minutes
Right after this workout
was announced we live
streamed on YouTube as
two athletes from NorCal
gave it a go. Subscribe on
YouTube to be notified
when we publish WOD
highlights with their
commentary.
wodwell.com/wod/open-17-5
“OPEN 18.3”
2 Rounds for Time 100
Double-Unders
20 Overhead Squats
(115/80 lb)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches
(50/35 lb)
100 Double-Unders
12 Bar Muscle-Ups
Time cap: 14 minutes
page 129 of 286
push-ups (details in wodwell.com/wod/regionals-10-
1-australia
Movement Standards
section). He or she also will
need to measure and mark
lengths on the floor for the
“REGIONALS
handstand walk. This 10.1
workout begins with the (CENTRAL/SOUT
barbell on the floor and the H AMERICA)”
athlete standing tall. After
7 Rounds for Time 5 Pull-
the call of “3, 2, 1 … go,”
Ups
the athlete may perform
10 Push-Ups
21 deadlifts, then move to
15 Air Squats
the wall for the 21
10 Thrusters (115/75 lb)
handstand push-ups. He or
she will then complete 15
Time Cap: 25 minutes
deadlifts and 15 handstand
push-ups, then 9 deadlifts
Five rounds for time will be
and 9 handstand push-ups.
done for women.
The athlete then can move
on to the heavier deadlifts wodwell.com/wod/regionals-10-
to complete 21 deadlifts, a 1-centralsouth-america
50-ft. handstand walk, 15
deadlifts, another 50-ft.
handstand walk, and “REGIONALS
finally, 9 deadlifts and a 10.1
third 50-ft. handstand
walk. The athlete’s score
(NORTHWEST)”
will be the time it takes to 3 Rounds for Time 10
complete the workout or Overhead Squats (135/95
the total number of lb)
repetitions completed 50 Double-Unders
within the 9-minute time
cap. In the handstand wodwell.com/wod/regionals-10-
1-northwest
walk, each 5-foot section
will count as 1 rep.
Tiebreak: This workout
“REGIONALS
includes a tiebreak. If all
165 reps are completed 10.1
prior to the 9-minute time
cap, your score will be your
1453 BENCHMARK
WODS
February 17, 2019
This workout begins with
the barbell and dumbbell
on the floor, and the
athlete standing tall with a
jump rope in hand. After
the call of “3, 2, 1 … go,”
the athlete will have 14
minutes to complete 2
rounds of 100 double-
unders, 20 overhead
squats, 100 double-unders,
12 ring muscle-ups, 100
double-unders, 20
dumbbell snatches, 100
double-unders and 12 bar
muscle-ups.
This workout is over when
the athlete completes all
the required work prior to
14 minutes or the 14-
minute time cap expires.
The athlete’s score is the
time it takes to complete
the workout or the number
of repetitions completed
up to the cutoff time.
Tiebreak: This workout
includes a tiebreak. If all
928 reps are completed
prior to the 14-minute time
cap, your score will be your
total time, and there will
be no tiebreaker. However,
if you are not able to
complete the entire
workout in the allotted
time, a tiebreaker will be
factored into your final
page 130 of 286
total time, and there will (SOUTHWEST)”
be no tiebreaker. However,
For Time 75 meter Tire
if you are not able to
Flips
complete the entire
Run (back to starting point)
workout in the allotted
Log Carry (one way)
time, a tiebreaker will be
75 meter Tire Flips (back to
factored into your final
the start position)
score. During the workout,
Log Carry (back to the
be sure to note your time
start position)
at the end of each set of
deadlifts. When you submit Log must remain above
your score, there will be a shoulder at all times.
space for your final rep
count and an additional wodwell.com/wod/regionals-10-
field for you to enter the 1-southwest
elapsed time at which you
completed your last full set
of deadlifts. In the case “REGIONALS
where two athletes have 10.2 (ASIA)”
the same score (total
AMRAP in 12 minutes 5/3
number of reps), the
Handstand Push-Ups
athlete with the lower
7 Snatches (115/75 lb)
tiebreak time will be
ranked higher. Note: All
wodwell.com/wod/regionals-10-
tiebreak times must be 2-asia
reported in elapsed time,
not in time remaining. If
you are using a countdown “REGIONALS
timer, you must convert to
10.2 (CENTRAL
elapsed time before
reporting your score. For
EAST)”
this reason, it is For Time 5000 meter Trail
recommended you set your Run
clock to count up.
"with sandbags on a very
wodwell.com/wod/open-18-4 large hill"
wodwell.com/wod/regionals-10-
2-central-east
1453 BENCHMARK
WODS
February 17, 2019
score. During the workout,
be sure to note your time
at the end of every set of
100 double-unders. When
you submit your score,
there will be a space for
your final rep count and an
additional field for you to
enter the elapsed time at
which you completed your
last full set of double-
unders. In the case where
two athletes have the
same score (total number
of reps), the athlete with
the lower tiebreak time will
be ranked higher. Note: All
tiebreak times must be
reported in elapsed time,
not in time remaining. If
you are using a countdown
timer, you must convert to
elapsed time before
reporting your score. For
this reason, it is
recommended you set your
clock to count up.
wodwell.com/wod/open-18-3
“P.S.”
2 Rounds for Time 800
meter Row
600 meter SkiErg
40 Dumbbell Squats (35/20
lb)
Time Cap: 21/23 minutes
page 131 of 286
“PEDAL TO THE
“REGIONALS
METAL 1”
10.2
For Time 3 Peg Board
(NORTHEAST)”
Ascents
24 calorie Row For Load 3 rep max Clean-
16 calorie Bike and-Jerks
8 Dumbbell Squat
Athletes will have 10
Snatches (100/70 lb)
minutes to establish your
three rep max. All three
Time Cap: 6 minutes
lifts must occur within 40
seconds.
Athletes will move through
stations of each exercise.
wodwell.com/wod/regionals-10-
The event is complete
2-northeast
when the athlete finishes
the last rep of the
dumbbell sqaut snatch and “REGIONALS
crosses the finish line.
10.2
Athletes will have a brief
rest before resetting and (SOUTHEAST)”
beginning Pedal to the With a Running Clock in 12
Metal 2. minutes 20/10 Handstand
Push-Ups
wodwell.com/wod/pedal-metal-1
Then, AMRAP in remaining
time:
“PIER PADDLE” 20 Double Unders
For Time 500 meter Swim 10 Box Jumps (24 in)
2 mile Paddle 10 Sandbag Lunges (60/40
500 meter Swim lb)
Time Cap: 60 minutes wodwell.com/wod/regionals-10-
2-southeast
Athletes begin on the
beach and will swim 500
“REGIONALS
meters around the pier
then return to the beach to 10.3 (ASIA)”
grab paddle boards. They For Time 25 Sumo Deadlift
will then return to the High-Pulls (95/65 lb)
1453 BENCHMARK
WODS
February 17, 2019
wodwell.com/wod/p-s
“PENDLETON 1
& PENDLETON
2”
For Time 700 meter Swim
8 km Bike
11 km Run
In this event, athletes will
begin by swimming
approximately 700 meters
with fins. They will then
grab their bicycles and ride
approximately 8 kilometers
across undulating terrain,
with approximately 400
meters through unrideable
soft sand. They finish with
an 11 kilometer dirt-road
run across steep hills with
over 1,400 feet of
elevation gain. Pendleton
1 will end at the
checkpoint approximately
150 meters into the run.
Athletes will receive points
based on their arrival order
at the checkpoint. There is
no scheduled rest at the
checkpoint as the race
continues. Pendleton
2 will be ranked by total
time to finish the entire
swim, bike and run race.
Arrival order at the
checkpoint (Pendleton 1)
will have no bearing on the
page 132 of 286
water and paddle south for 25 meter Overhead Lunges
1 mile, turn around, and (35/25 lb)
paddle back the 1 mile 25 Pull-Ups
where they will return to 25 Box Jumps (24/20 in)
the boards to the beach. 25 GHD Sit-Ups
They will then swim around 25 Kettlebell Swings (24/16
the pier again, climb out of kg)
the water and cross the 25 Toes-to-Bars
finish line. 25 Weighted Dumbbell
Burpees (20/10 lb)
wodwell.com/wod/pier-paddle
wodwell.com/wod/regionals-10-
3-asia
“RANCH
DEADLIFT
“REGIONALS
LADDER”
10.3 (CENTRAL
For Time Deadlift Ladder
EAST)”
Men: 425, 435, 445, 455, For Load 1 rep max
465, 475, 485, 495, 505, Deadlift
515, 525, 535, 545, 555,
565, 575, 585, 595, 605, Each athlete will have a
615 lb bar, an infinite supply of
plates and ten minutes to
Women: 275, 285, 295, achieve their max deadlift.
305, 315, 325, 335, 345,
wodwell.com/wod/regionals-10-
355, 365, 370, 375, 380,
3-central-east
385, 390, 395, 400, 405,
410, 415 lb
“REGIONALS
Similar to the 2009 deadlift
ladder, where 1 rep is 10.3 (NORTH
performed every 30 CENTRAL)”
seconds through a series of 3 Rounds for Time 500
20 barbells that each meter Row
increase in weight. 12 Overhead Squats
The deadlift ladder will (115/75 lb)
begin 10 minutes after the 50 Double-Unders
last athlete completes the
1453 BENCHMARK
WODS
February 17, 2019

scoring for Pendleton 2. trail run. Athletes will lift in
the reverse order that they
wodwell.com/wod/pendleton-1- finish the run. Last on the
pendleton-2 run will lift first. First on
the run will lift last.
“PYRAMID wodwell.com/wod/ranch-
DOUBLE HELEN” deadlift-ladder
For Time 1,200 meter Run
63 Kettlebell Swings (1.5/1
“RAPID FIRE”
pood)
36 Pull-Ups For Time 6 Snatches (50/40
800 meters Run kg)
42 Kettlebell Swings (1.5/1 5 Snatches (60/45 kg)
pood) 4 Snatches (70/50 kg)
24 Pull-Ups 3 Snatches (80/55 kg)
400 meters Run 2 Snatches (90/60 kg)
21 Kettlebell Swings (1.5/1 1 Snatches (100/65 kg)
pood)
12 Pull-Ups Time cap: 4 minutes
Time Cap: 22 minutes Any type of Snatch will be
acceptable. Score will be
wodwell.com/wod/pyramid- time completed in, or
double-helen number of reps done in the
4 min cap.
“RANCH TRAIL wodwell.com/wod/rapid-fire
RUN”
For Time 7 kilometer Trail “REGIONALS
Run
10.1 (ASIA)”
This course is similar to the For Time 10 Deadlifts
course from the 2009 trail (315/205 lb)
run event. 50 Double-Unders
900 meter Run
wodwell.com/wod/ranch-trail-run 5 Deadlifts (315/205 lb)
25 Double-Unders
400 meter Run
The double unders will be
counted each time the
rope passes completely
under the athlete’s feet.
You will be able to use your
own jump rope, so bring
one if you would like. We
will have jump ropes to use
as well. The overhead
squat will be performed
from a complete lock out of
the arms, shoulders, hips
and knees. Descending
until the hip crease is
below the patella and then
returning to a complete
lock out of the arms,
shoulders, hips and knees.
You may squat snatch into
the first rep. This workout
has a 15 minute cut-off.
wodwell.com/wod/regionals-10-
3-north-central
“REGIONALS
10.3 (SOUTH
CENTRAL)”
For Time 100 Double
Unders
3 Rounds:
10 Deadlifts (275/185 lb)
1 Sandbag Run (75/50 lb)
Then,
1000 meter Row
wodwell.com/wod/regionals-10-
3-south-central

page 133 of 286

1453 BENCHMARK
WODS
February 17, 2019

wodwell.com/wod/regionals-10-
“REGIONALS
1-asia
10.1 (AFRICA)”
For Time 800 meter Run
800 meter Run with Tire “REGIONALS
(30/15 kg) 10.1 (CENTRAL
400 meter Run EAST)”
The run would be a 2k 5-4-3-2-1 Reps For Time
Trail-Type Run. Move the Muscle-Ups
tire anyhow for the second Barbell Complexes (115/65
800 meter Run. lbs)
wodwell.com/wod/regionals-10- The complex includes
1-africa power clean, front squat,
overhead squat, back
squat and overhead squat.
“REGIONALS All movements will have
10.1 (CANADA)” clear completion.
For Time 6700 meter Cross wodwell.com/wod/regionals-10-
Country Run 1-central-east
“REGIONALS
10.4 (AFRICA)”
For Time 50 Pull-Ups
50 Wall Ball Shots (20/15
lb)
50 Kettlebell Swings (24/16
kg)
50 Shoulder-to-Overheads
(40/30 kg)
50 Double Unders
100 meter Tire Flips
50 Tire Jumps
100 meter Walking Lunges
with Load Overhead (20/15
kg)
Tire jumps should be
performed with both feet in
and out as done with a box
jump.

wodwell.com/wod/regionals-10-
wodwell.com/wod/regionals-10-
1-canada
“REGIONALS 4-africa

10.1
“REGIONALS (NORTHEAST)” “REGIONALS
10.1 (NORTH 21-15-9 Reps for Time 10.4 (CANADA)”
CENTRAL)” Overhead Squats (135/95
For Time 50 Double-Unders
lb)
For Load 1 rep Max Effort 10 Burpees
Chest-to-Bar Pull-ups
Two Hand Overhead 40 Double-Unders
wodwell.com/wod/regionals-10- 10 Burpees
Two hand overhead, 1-northeast 30 Double-Unders
anyhow. The most efficient 10 Burpees
way to accomplish this will 20 Double-Unders
be with a clean and jerk. “REGIONALS 10 Burpees
You must lift the barbell 10 Double-Unders
10.1
from the ground to 10 Burpees
overhead and finish in a (SOUTHEAST)”
stable, unmoving, locked For Load 1 Squat Clean wodwell.com/wod/regionals-10-

page 134 of 286

1453 BENCHMARK
WODS
February 17, 2019
out position. The athlete’s
elbows, shoulders, hips
and knees must be locked
out and unmoving, and the
athlete must wait until the
judge gives the audible
and visual cue to lower the
weight. The bar must be
dropped in a controlled
manner, with the athlete’s
hands on the bar past the
hips, for the lift to count.
We are not using USAW
rules, and press outs, while
inefficient; will not be
cause for a "no lift". That's
why we aren't calling it the
Clean and Jerk.
wodwell.com/wod/regionals-10-
1-north-central
“REGIONALS
10.1 (SOUTH
CENTRAL)”
EMOM (for Load) For As
Long As Possible At each
station athlete must
complete:
1 Squat Snatch
2 Overhead Squats
or
1 Power Snatch
3 Overhead Squats
Men (in lbs.): 135-145-155-
165-175-185-195-205-
215-225
page 135 of 286
every 50 seconds
Men: 215 lb to 335 lb (10
lb increments)
Women: 120 lb to 180 lb (5
lb increments)
One bonus pound will be
added to the best lift for
every bar the athlete Jerks
to overhead.
13 bars will be lined up in
ascending weight.
wodwell.com/wod/regionals-10-
1-southeast
“REGIONALS
10.2 (AFRICA)”
For Load 1 rep max
Overhead Squat
Athletes have 7 minutes
within which to determine
their 1-repetition
maximum (1RM) overhead
squat.
wodwell.com/wod/regionals-10-
2-africa
“REGIONALS
10.2 (CANADA)”
For Load 3 Sets for Max
Weight Completed in
Pounds
1 Snatch Grip Deadlift
4-canada
“REGIONALS
10.4 (NORTH
CENTRAL)”
For Time 10 Snatches
(145/95 lb)
20 Chest-to-Bar Pull-Ups
30 Stick Jumps (24/20 in)
40 Ball Slams (45/30 lb)
30 Stick Jumps (24/20 in)
20 Chest-to-Bar Pull-Ups
10 Snatches (145/95 lb)
wodwell.com/wod/regionals-10-
4-north-central
“REGIONALS
10.4 (SOUTH
CENTRAL)”
For Time 10 Muscle-Ups
15 Handstand Push-Ups
20 Squat Cleans (155/105
lb)
Run the Block
The run distance was not
specified. But a typical city
block run is about 500
meters.
wodwell.com/wod/regionals-10-
4-south-central
“REGIONALS
1453 BENCHMARK
WODS
February 17, 2019
Women (in lbs.): 75-85-95-
105-110-115-120-125-
130-135
10 bars will be set up for
men and women – 20 total
per heat. Athletes will have
45 seconds to complete all
three movements. Athletes
will have 15 seconds
between stations. Athletes
will finish the workout
when they are unable to
complete all 3 movements
within 45 seconds.
wodwell.com/wod/regionals-10-
1-south-central
“REGIONALS
10.1 & 10.2
(EUROPE)”
AMRAP in 15 minutes
Distance Run
Then,
Max Ground-to-Overheads
(70/50 kg) (anyhow)
Within a 15 minute time
frame, athletes complete a
distance run (distance was
not specified in original
workout description). The
athlete with the fastest
time will be the winner of
that event. Then complete
as many reps as possible
of ground-to-overheads
page 136 of 286
1 Snatch 10.5 (ASIA)”
1 Overhead Squat
For Time 15 meter Tire
1 Squat Snatch
Flips (470/330 lbs)
12 meter Sled Drive
Time Cap: 10 minutes
(135/65 lbs)
5x25 meter Sandbag
wodwell.com/wod/regionals-10-
2-canada Suicides (75 lbs)
5 laps Wheel Barrow Run
“REGIONALS wodwell.com/wod/regionals-10-
5-asia
10.2 (NORTH
CENTRAL)”
“REGIONALS
For Time 1400 meter Run
10.5 (EUROPE)”
This run is in a time trial
5 Rounds for Time 5
format. Each individual
Deadlifts (120/90 kg)
runner will be started
20 Lateral Jumps and
every minute.
Burpees
wodwell.com/wod/regionals-10-
2-north-central
wodwell.com/wod/regionals-10-
5-europe
“REGIONALS “REGIONALS
10.2 (SOUTH 11.2”
CENTRAL)”
For Load Thruster Ladder
AMRAP in 10 minutes 5
Pull-Ups Men: 155, 165, 175, 185,
10 Push-Ups 195, 205, 215, 225, 235,
15 Air Squats 245, 255, 265, 275, 285,
295 lb
All with a weight vest
(20/10 lb) Women: 105, 115, 125,
130, 135, 140, 145, 150,
wodwell.com/wod/regionals-10- 155, 160, 165, 170, 175,
2-south-central
180, 185 lb
Athletes will have 20
1453 BENCHMARK
WODS
February 17, 2019

(any style) within the time “REGIONALS seconds to take the first
that remains after the run, barbell from the ground
10.3 (AFRICA)”
until the 15-minute mark. and then perform one
5 Rounds for Time 250 thruster at a specified
wodwell.com/wod/regionals-10- meter Row weight. They will then have
1-europe 5 Squat Cleans (75/45 kg) 10 seconds to transition to
5 Handstand Push-Ups the next barbell where the
same requirements apply.
“REGIONALS wodwell.com/wod/regionals-10-
They may make only one
3-africa
10.2 thruster attempt in any 20
(AUSTRALIA)” second period. An attempt
“REGIONALS is defined by the barbell
For Time 2x20 meter Sled
leaving the shoulders after
Pulls (20/10 kg) 10.3 (CANADA)” the squat. If an athlete
21 Box Jumps
4 Rounds for Time 35 Wall drops the barbell before an
21 Kettlebell Swings (32/24
Ball Shots (20/14 lb) attempt is made, he or she
kg)
20 Chin-Ups (Chin Over may make take the barbell
Vertical Plane) from the floor again. There
2x20 meter Sled Pulls
will be 15 barbells.
(40/20 kg) wodwell.com/wod/regionals-10- Athletes continue so long
15 Box Jumps 3-canada
as they successfully
15 Kettlebell Swings (32/24
perform the rep within the
kg)
20 seconds. Their result is
“REGIONALS
the weight of their heaviest
2x20 meter Sled Pulls 10.3 (EUROPE)” successful thruster. If an
(60/30 kg)
For Time 20 Chest-to-Bar athlete is not able to
9 Box Jumps
Pull-Ups complete a successful
9 Kettlebell Swings (32/24
20 Box Jumps thruster with the first
kg)
20 Toes-to-Bars barbell, they receive a DNF
wodwell.com/wod/regionals-10- 100 meter Overhead Carry and are eliminated from
2-australia (80/60 kg) the competition.
20 Toes-to-Bars
20 Box Jumps wodwell.com/wod/regionals-11-2
“REGIONALS 20 Chest-to-Bar Pull-Ups
10.2
wodwell.com/wod/regionals-10- “REGIONALS
(CENTRAL/SOUT 3-europe 11.5”
H AMERICA)”
9-7-5 Reps For Time
For Time 50 Box Jumps Muscle Ups
(24/20 in)

page 137 of 286

1453 BENCHMARK
WODS
February 17, 2019
30 Snatches (115/75 lb)
1000 meter Row
wodwell.com/wod/regionals-10-
2-centralsouth-america
“REGIONALS
10.2
(NORTHWEST)”
AMRAP in 2 minutes
Apollon's Axle Deadlifts
Time Cap: 90 seconds
Men athletes will be able to
pick from three weights
(263, 303, or 353 lbs).
Women athletes will be
able to pick from three
weights (173, 213, and 263
lbs).
wodwell.com/wod/regionals-10-
2-northwest
“REGIONALS
10.2
(SOUTHWEST)”
5 Rounds for Time 5/2
Muscle-Ups
10 Power Cleans (135/85
lb)
200 meter Run
wodwell.com/wod/regionals-10-
2-southwest
page 138 of 286
“REGIONALS Squat Snatches (135/95 lb)
10.3
Athletes will perform 9
(NORTHWEST)” muscle-ups then 9
For Time 5 mile Run snatches, then 7 muscle-
ups and 7 snatches, then 5
The first mile is a hill and muscle-ups and 5
the athletes will do two snatches. The ring height
laps. will be adjusted so that the
bottom of the ring is one
wodwell.com/wod/regionals-10- fist higher than the tops of
3-northwest
their fingers when standing
with one arm extended.
Athletes will begin
“REGIONALS standing under the rings.
10.3 At Go, they will jump to the
(SOUTHWEST)” rings and perform the
For Time 20 Shoulder-to- workout as described.
Overheads (185/115 lb) Their result is the time to
40 Burpees complete the entire
workout. There is a 15min
Time Cap: 7 minutes cap. If an athlete cannot
finish in the time cap, their
wodwell.com/wod/regionals-10- result is the time cap plus
3-southwest a one second penalty for
each rep not completed. If
the athlete is not able to
“REGIONALS complete a single muscle-
10.4 up or a single snatch, they
receive a DNF and are
(AUSTRALIA)”
eliminated from the
3 Rounds for Time 6 competition.
Muscle-Ups
12 Squat Snatches (60/30 wodwell.com/wod/regionals-11-5
kg)
18 Toe-to-Bars
“REGIONALS
wodwell.com/wod/regionals-10-
4-australia
12.2”
For Time 2000 meter Row
50 Pistols alternating One-
1453 BENCHMARK
WODS
February 17, 2019
“REGIONALS
10.3
(AUSTRALIA)”
For Time 12 Overhead
Squats (60/40 kg)
21 Pull-Ups
2700 meter Run
21 Pull-Ups
12 Thrusters (60/40 kg)
wodwell.com/wod/regionals-10-
3-australia
“REGIONALS
10.3
(CENTRAL/SOUT
H AMERICA)”
AMRAP in 10 minutes Max
Deadlifts (315/185 lbs)
Max Muscle-Ups
Max reps should be
performed in 10 minutes
with a minimum of 20 reps
for men and 10 reps for
women for each
movement. The lower
number of repetitions of
either deadlifts or muscle-
ups. For example, if a
competitor completes 35
deadlifts and 22 muscle-
ups their score will be 22,
which is the lower of the
two.
wodwell.com/wod/regionals-10-
page 139 of 286
Legs
“REGIONALS 30 Hang Cleans (225/135
10.4 (EUROPE)” lbs)
For Time 400 meter Run
wodwell.com/wod/regionals-12-2
Then, 3 Rounds of:
15 Power Snatches (30 kg)
35 Double-Unders
“REGIONALS
12.5”
400 meter Run Snatch Ladder 1 Snatch
(155/105 lb)
wodwell.com/wod/regionals-10- 1 Snatch (165/115 lb)
4-europe
1 Snatch (175/125 lb)
1 Snatch (185/130 lb)
1 Snatch (195/135 lb)
“REGIONALS
1 Snatch (205/140 lb)
10.4 1 Snatch (215/145 lb)
(NORTHWEST)” 1 Snatch (225/150 lb)
1 Snatch (235/155 lb)
For Time 30 calorie Row
30 Thrusters (95/65 lb) 1 Snatch (245/160 lb)
1 Snatch (255/165 lb)
3 Rope Climbs (20/15
1 Snatch (265/170 lb)
meters)
1 Snatch (275/175 lb)
30 Kettlebell Swings (1.5/1
pood) 1 Snatch (285/180 lb)
1 Snatch (295/185 lb)
20 calorie Row
20 Thrusters (115/75 lb) 20 Double Unders before
2 Rope Climbs (20/15 each Snatch
meters)
Athlete has 50 seconds to
20 Kettlebell Swings (1.5/1
complete 20 Double
pood)
Unders and 1 snatch. If
athlete is able to complete
10 calorie Row
both movements before 50
10 Thrusters (135/95 lb)
seconds is up, athlete may
1 Rope Climb (20/15
advance to the next
meters)
station, which starts with
10 Kettlebell Swings (1.5/1
20 more Double Unders
pood)
and another Snatch at the
next weight. Score is
1453 BENCHMARK
WODS
February 17, 2019
3-centralsouth-america
“REGIONALS
10.3
(NORTHEAST)”
AMRAP in 7 minutes 7
Deadlifts (225/135 lb)
7 Handstand Push-Ups
14 Box Jumps
wodwell.com/wod/regionals-10-
3-northeast
“REGIONALS
10.3
(SOUTHEAST)”
4 Rounds for Time 4/2
Muscle-Ups
16 Kettlebell Snatches
(53/35 lb) (8 each arm)
Time Cap: 10 minutes
4 muscle-ups per round for
men, 2 for women,
followed by 16 kettlebell
snatches (no need to
alternate each rep, but
must complete 8 reps per
arm).
wodwell.com/wod/regionals-10-
3-southeast
“REGIONALS
page 140 of 286
wodwell.com/wod/regionals-10- total number of reps
4-northwest
completed through the last
snatch. If athlete is unable
to perform a Snatch
“REGIONALS weight, tie-breaker is
10.4 max Double Unders in
(SOUTHWEST)” the 50 second window.
For Time 1000 meter Row
wodwell.com/wod/regionals-12-5
30 Overhead Squats
(135/95 lb)
1200 meter Run
“REGIONALS
wodwell.com/wod/regionals-10- 13.2”
4-southwest For Load 3 Overhead
Squats
“REGIONALS Time Cap: 7 minutes
10.5 (CANADA)”
For Time 12 Tire Flips (Big
For this event, the athlete
Fucker/Sort of Big Fucker)
will have 7 minutes to
6 Clean and Jerks (135/95
perform 3 overhead squats
lb)
at increasing weights to
300 meter Run
the highest weight
9 Tire Flips (Big Fucker/Sort
possible. Each athlete will
of Big Fucker)
begin with a barbell loaded
9 Clean and Jerks (135/95
to one of four starting
lb)
weights of their choice (see
450 meter Run
below) and a stack of
6 Tire Flips (Big Fucker/Sort
plates. It will be the
of Big Fucker)
athlete’s responsibility to
12 Clean and Jerks (135/95
load the bar to the correct
lb)
weight each lift. Once the
600 meter Run
event begins, the barbell
Athlete must jump in and may not get lighter
out of the tire to the other throughout the 7 minutes.
side after each flip. The men must make
increases in 10-pound
wodwell.com/wod/regionals-10- increments, while the
5-canada women must make
1453 BENCHMARK
WODS
February 17, 2019

10.4 (ASIA)” increases in 5-pound

AMRAP in 9 minutes Buy-
in:
1500 meter Row
Then:
5/2 Muscle-Ups
5 Ground-to-Shoulders
(155/105 lbs)
Time cap for women is 12
minutes.
wodwell.com/wod/regionals-10-
4-asia
“REGIONALS
10.4 (CENTRAL
EAST)”
For Time 50 Box Jumps
(24/20 in)
40 Kettlebell Overhead
Swings (24/16 kg)
30 Burpees with Jump Over
Sandbag
20 Sandbag Cleans from
Ground to Front Squats
(40/20 lb)
10 Dumbbell Shoulder-to-
Overheads (65/40 lb)
20 Sandbag Cleans from
Ground to Front Squats
(40/20 lb)
30 Burpees with Jump Over
Sandbag
40 Kettlebell Overhead
Swings (24/16 kg)
50 Box Jumps (24/20 in)
“REGIONALS
11.1”
For Time 1000 meter Run
30 Handstand Push-Ups
1000 meter Row
Athletes will begin with a
1K run, then complete 30
handstand pushups against
their designated wall, and
then finish with a 1K row.
Any forward movement
prior to the start
constitutes a false start.
The athlete’s result will be
total time to complete this
chipper. There is a 15min
time cap. If the workout is
not finished within the
15min, a 1sec penalty is
added to the 15min for
each meter and each
handstand pushup not
completed. If an athlete
cannot complete a single
handstand pushup, they
receive a DNF and are
eliminated from the
competition.
wodwell.com/wod/regionals-11-1
“REGIONALS
11.4”
For Time 100 Pull-Ups
100 Kettlebell Swings
(24/16 kg)
increments.
Athletes will not have a
rack, but may get the
barbell into the overhead
position using any
technique they choose. If
the athlete uses a full
squat snatch to get the
weight overhead that will
count as the first
repetition, as long as all
the overhead squat
requirements are met.
After a squat snatch, the
athlete must perform two
additional overhead squats
to complete the set.
Men’s starting weights
(pounds): 135, 185, 225,
255 Women’s starting
weights (pounds): 85, 125,
155, 175
After the 7 minutes is up,
athletes will have 2
minutes to transition to the
muscle-up rings before the
start of Event 3.
wodwell.com/wod/regionals-13-2
“REGIONALS
13.5”
21-15-9 Reps for Time
Deadlifts (315/205 lbs)

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February 17, 2019

wodwell.com/wod/regionals-10- 100 Double Unders Box Jump (30/24 in)

4-central-east
100 Overhead Squats
(95/65 lb) Time Cap: 8 minutes

“REGIONALS Athletes will start on the For this event the athlete
10.4 ground below their pull-up begins on a starting mat
(NORTHEAST)” bar. At Go, they will jump behind the barbell. At the
to their bar. Any jumping call of "3-2-1 … Go!" they
For Time 10 Power Cleans
before the Go will result in move forward and begin
(185/115 lbs)
a false start. This workout the set of 21 deadlifts.
30 meters Load the Sled
is a chipper. All pull-ups After completing 21
(45/25 lbs)
must be completed before deadlifts, the athlete
20 calories Ski
the kettlebell swings, all moves to the box and
30 meters Sprint
the swings before the performs 21 box jumps.
30 Power Snatches (95/65
double-unders, and all the Then, they will move the
lbs)
double-unders before the barbell forward and
30 meters Load the Sled
overhead squats. There is perform 15 deadlifts, then
(45/25 lbs)
a 25min time cap. If an to the box for 15 box
40 Burpees
athlete cannot finish in the jumps. Then, they will
30 meters Push Loaded
time cap, their score is the move the barbell forward
Sled (90/50 lbs) on High
time cap plus a one second for the 9 deadlifts, and
Bars
penalty for each rep not then 9 box jumps. After the
50 Kettlebell Swings (55/35
completed. last rep, the athlete moves
lbs)
to the finish mat and the
30 meters Push Loaded
wodwell.com/wod/regionals-11-4 workout is complete.
Sled Back
60 Double Unders
wodwell.com/wod/regionals-13-5
30 meters Sprint (to finish “REGIONALS
line)
12.1”
“REGIONALS
wodwell.com/wod/regionals-10- 21-15-9 Reps for Time
4-northeast Deadlifts (225/155 lb) 14.1”
Handstand Push-Ups For Load 1 Rep-Max Hang
Squat Snatch
“REGIONALS wodwell.com/wod/regionals-12-1
10.4 Time Cap: 6 minutes
(SOUTHEAST)”
“REGIONALS
For Time 500 meter Row For this event, athletes will
12.4”
25 Burpees have three (3) attempts to
500 meter Row For Time 50 Back Squats establish their heaviest 1-

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February 17, 2019
25 Burpees
wodwell.com/wod/regionals-10-
4-southeast
“REGIONALS
10.5
(AUSTRALIA)”
AMRAP in 10 minutes 6
Deadlifts (120/70 kg)
6 Clean and Jerks (60/30
kg)
wodwell.com/wod/regionals-10-
5-australia
“REGIONALS
10.5
(SOUTHEAST)”
8 Rounds For Time 2 Squat
Snatches (145/85 lb)
4 Push Presses or Push
Jerks (145/85 lb)
6 Chest-to-Bar Pull-Ups
200 meter Run
The "push presses or push
jerks" are also known as
"shoulder-to-overhead,"
meaning the athlete may
get the bar from shoulder
to overhead anyhow.
wodwell.com/wod/regionals-10-
5-southeast
page 143 of 286
(135/95 lbs)
40 Pull-Ups
30 Shoulder-to-Overheads
(135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder-to-Overheads
(85/65 lbs)
50 Overhead Squats (65/45
lbs)
40 Pull-Ups
30 Shoulder-to-Overhead
(65/45 lbs)
wodwell.com/wod/regionals-12-4
“REGIONALS
13.1”
For Time 1000 meter Row
50 Thrusters (45 lbs)
30 Pull-Ups
Time Cap: 10 minutes
For this event, known as
"Jackie", the athlete will
begin on the rower with
the handle in the rack and
their hands off the handle.
At the call of "3-2-1 … Go!"
the athlete will begin
rowing and rows 1,000
meters, then gets off the
rower and moves to a
designated area to perform
50 thrusters. After the 50th
thruster, the athlete moves
to the pull-up bar and
performs 30 pull-ups. Once
rep hang squat snatch. At
the call of "3-2-1 … Go!"
athletes will have 2
minutes to load their
barbell and attempt their
first lift. They will not be
allowed to lift again until
after the 2-minute mark.
They may not attempt
their final lift until after the
4-minute mark, and the lift
must be completed before
the 6-minute mark.
Each athlete will begin with
an empty barbell and a
stack of plates. It will be
the athlete’s responsibility
to load the bar for each lift
and declare the weight to
the judge prior to lifting.
Athletes may not decrease
the weight after a failed
attempt. The smallest
weight increment
permitted will be 5 lb. for
both men and women.
After the 6 minutes is up,
athletes will have 2
minutes to transition to
Event 2.
wodwell.com/wod/regionals-14-1
“REGIONALS
14.4”
21-15-9-6-3 Reps For Time
1453 BENCHMARK
WODS
February 17, 2019
“REGIONALS
11.3”
21-15-9 Reps for Time
Deadlifts (315/205 lb)
Box Jumps (30/24 in)
Athletes will perform 21
deadlifts then 21 box
jumps, then 15 deadlifts
and 15 box jumps, then 9
deadlifts and 9 box jumps.
Athletes begin behind the
line. At Go, athletes move
to the barbell and begin
their deadlifts. Their result
is the time to complete the
entire workout. There is a
12min time cap. If an
athlete cannot finish in the
time cap, their score is the
time cap plus a one second
penalty for each rep not
completed.
wodwell.com/wod/regionals-11-3
“REGIONALS
11.6”
For Time 20 calorie Row
30 Burpees
40 Two-Arm Dumbbell
Ground-to-Overheads
(45/35 lb)
50 Toes-to-Bars
100 foot Overhead Walking
Lunges (45/25 lb plate)
150 foot Sprint
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the 30th pull-up is
complete, the athlete runs
to the finish mat and the
workout is finished.
wodwell.com/wod/regionals-13-1
“REGIONALS
13.4”
For Time 100 Wall Ball
Shots (20/14 lbs)
100 Chest-to-Bar Pull-Ups
100 Pistols alternating legs
100 Alternating One-Arm
Dumbbell Snatches (70/50
lbs)
Time Cap: 25 minutes
For this event, the athlete
begins on a starting mat.
At the call of "3-2-1 … Go!"
he or she moves forward
and begins the set of wall
balls. After the 100th wall
ball, the athlete moves to
the pull-up bar and
completes 100 chest-to-bar
pull-ups. Then, the athlete
moves to the number 20
on the first mat and
completes 100 one-legged
squats, advancing forward
after each 20 repetitions.
Then, the athlete moves to
the dumbbell and performs
100 one-arm snatches,
advancing the dumbbell
after every 20 repetitions.
Strict Handstand Push-Ups
Front Squats (195/125 lbs)
Burpees
Time Cap: 20 minutes
This event begins with the
athlete on a starting mat.
At the call of "3-2-1 … Go!"
they move forward, go
under the wall and perform
21 strict handstand push-
ups, then move to the
barbell for 21 front squats,
then 21 burpees jumping
over the bar. After finishing
the burpees they will
advance the barbell to the
next designated lifting
area. They then move back
to the wall and start the
round of 15s. After the
round of 3s, the athlete
moves to the finish mat
and the workout is
complete.
wodwell.com/wod/regionals-14-4
“REGIONALS
14.7”
For Time 64 Pull-Ups
8 Overhead Squats
(205/135 lbs)
Time Cap: 6 minutes
This event begins with the
athlete on a starting mat
1453 BENCHMARK
WODS
February 17, 2019
This is a chipper workout.
Athletes begin behind the
line. At Go, they move to
the rower and row 20
calories. They then move
through each element,
completing all reps before
moving on. The overhead
walking lunges are 50 feet
out and 50 feet back. The
sprint is 50 feet out, 50
feet back, 50 feet out to
the finish line. There is a
20min time cap. If an
athlete cannot finish in the
time cap, their result is the
time cap plus a one second
penalty for each rep not
completed.
wodwell.com/wod/regionals-11-6
“REGIONALS
12.3”
4 Rounds for Time 10 One-
Arm Dumbbell Snatches
(100/70 lbs)
100 meter Sprint
wodwell.com/wod/regionals-12-3
“REGIONALS
12.6”
For Time 3 Rounds of:
7 Deadlifts (345/225 lb)
7 Muscle-Ups
3 Rounds of:
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After the 100th rep, the
athlete moves to the finish
mat and the workout is
complete.
wodwell.com/wod/regionals-13-4
“REGIONALS
13.7”
4 Rounds for Time 2 Rope
Climb (15 ft)
100 foot Sprint
4 Squat Cleans (225/135
lbs)
100 foot Sprint
Time Cap: 10 minutes
For this event, the athlete
will begin standing on the
starting mat. At the call of
"3-2-1 … Go!" the athlete
begins the rope climbs.
Once 2 ascents are
completed, they will run
across the stadium to their
barbell and perform 4
squat cleans, then advance
their barbell to the next
number. They will then run
back across the stadium
and begin their second
round of rope climbs and
then squat cleans. Once
the fourth round of squat
cleans are completed, the
athlete will move directly
to the finishing mat
(without running across the
and at the call of "3-2-1 …
Go!" they move forward
and perform 64 pull-ups.
They will then move
forward to the barbell and
begin squatting. After 8
overhead squats are
complete, the athlete will
move to the finishing mat
and the event is complete.
wodwell.com/wod/regionals-14-7
“REGIONALS
15.3”
For Time 1 mile Run
50 Overhead Squats
(135/95 lbs)
100 GHD sit-ups
150 Double Unders
50 Sumo Deadlift High-
Pulls (135/95 lbs)
100 Box Jump Overs (24/18
in)
Time Cap: 26 minutes
This event begins with the
athlete on a starting mat.
At the sound of the beep,
the athlete moves forward
to the treadmill and runs 1
mile. They will then move
to the barbell and perform
50 overhead squats (25 at
each rep mat), then to the
GHD for 100 sit-ups, then
to their jump rope for 150
double-unders (75 at each
1453 BENCHMARK
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February 17, 2019
21 Wall Ball Shots (20/14
lb)
21 Toes-to-Bars
Then:
100 foot Farmer Carry
(100/70 lb dumbbells)
28 Burpee Box Jumps
(24/20 in)
100 foot Farmer Carry
(100/70 lb dumbbells)
3 Muscle-Ups
This workout is broken into
3 parts all done with a
running clock. Complete 3
rounds of Deadlifts and
Muscle-ups then advance
to the next 3 rounds of
Wall ball shots and Toes-
to-bar. The final round will
be the Farmer carry with
one dumbbell in each
hand, Burpee box jump
and Muscle-up.
wodwell.com/wod/regionals-12-6
“REGIONALS
13.3”
For Time 30 Burpee
Muscle-Ups
Time Cap: 7 minutes
For this event, the athlete
will begin on a starting
mat. At the call of "3-2-1 …
Go!" the athlete will move
to a set of rings and begin
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stadium), and the workout
is complete.
wodwell.com/wod/regionals-13-7
“REGIONALS
14.3”
3 Rounds for Time 50
Pistols alternating each leg
7 Muscle-Ups
10 Hang Power Cleans
(175/115 lbs)
Time Cap: 16 minutes
This event begins with the
athlete on a starting mat.
At the call of "3-2-1 … Go!"
they move forward and
perform 50 pistols
alternating each leg (25 at
each designated area),
then move to the rings for
7 muscle-ups, then to the
barbell for 10 hang power
cleans. The athlete will
move the bar to the next
designated lifting area
after finishing the hang
power cleans. After 3
rounds are completed the
athlete moves to the finish
mat and the event is
complete.
wodwell.com/wod/regionals-14-3
rep mat), then to the
barbell for 50 sumo
deadlift high pulls (25 at
each rep mat), then to the
box. After every 20 box
jump overs, the athlete will
move the box forward to
the next designated area.
Once the last jump is
complete, the athlete
moves to the finish mat
and the event is complete.
wodwell.com/wod/regionals-15-3
“REGIONALS
15.6”
5 Rounds for Time 25
calorie Row
16 Chest-to-Bar Pull-Ups
9 Strict Deficit Handstand
Push-Ups
Time Cap: 16 minutes
This event begins with the
athlete on the green
starting mat. At the sound
of the beep, the athlete will
run to the rower and row
25 calories, then move to
the rig for 16 chest-to-bar
pull-ups, then to the wall
for 9 handstand push-ups
to complete the first round.
Prior to starting the next
round, the athlete must
advance their round
marker before returning to
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WODS
February 17, 2019
performing burpee muscle-
ups. After the 30th
repetition, the athlete will
move to the finishing mat
and the workout is
complete.
wodwell.com/wod/regionals-13-3
“REGIONALS
13.6”
For Time 100 Double
Unders
50 Handstand Push-Ups
40 Toes-to-Bars
30 Shoulder-to-Overheads
with Axle (160/100 lbs)
90 foot Walking Lunges
with Axle (160/100 lbs)
Time Cap: 15 minutes
For this event, the athlete
begins on the starting mat.
At the call of "3-2-1 … Go!"
the athlete moves off their
mat and performs double-
unders. Once 100 double-
unders are completed, the
athlete will proceed under
the wall and perform 50
handstand push-ups. Then,
the athlete will move to
the pull-up bar and
perform 40 toes-to-bar.
The athlete will then move
to the axle, pick up the
weight, and begin the
shoulder-to-overhead,
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“REGIONALS
14.6”
For Time 50 calorie Row
50 Box Jump Overs (24/18
in)
50 Deadlifts (180/120 lbs)
50 Wall Ball Shots (20/14
lbs)
50 Ring Dips
50 Wall Ball Shots (20/14
lbs)
50 Deadlifts (180/120 lbs)
50 Box Jump Overs (24/18
in)
50 calorie Row
Time Cap: 21 minutes
This event begins with the
athlete seated on the
rower. At the call of "3-2-1
… Go!" the athlete will row
50 calories, then will move
forward to the next station
to perform box jump overs.
After every 10 jumps they
will move the box forward
to the next designated
area, then advance to the
barbell. At the barbell they
will perform 50 deadlifts,
advancing the barbell after
every 10 reps, then move
forward for 50 wall-ball
shots, then move forward
again to the rings. After 50
ring dips are complete, the
athlete will return through
the same stations, again
the rower. Once the fifth
round is complete, the
athlete moves to the finish
mat and the event is
complete.
wodwell.com/wod/regionals-15-6
“REGIONALS
16.2”
10 Rounds for Time 4 Strict
Muscle-Ups
7 Strict Handstand Push-
Ups
12 Kettlebell Snatches
(70/53 lb)
Time Cap: 20 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete will move
forward to the rings and
perform 4 strict muscle-
ups. After the last muscle-
up is complete, the athlete
will move to the handstand
push-up wall to perform 7
strict handstand push-ups.
Then the athlete will move
to the kettlebell, perform
12 kettlebell snatches–all 6
reps with one arm then all
6 reps with the other
arm–and advance the
kettlebell to the next round
designation before
returning to the rings to
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WODS
February 17, 2019
advancing forward after
each 10 repetitions. Once
the 30th rep is completed,
the athlete will begin
lunging from the white
number to the finish line
with the weight in the front
rack position. After the
athlete has lunged the
weight across the
designated line and come
to full extension, they will
drop the weight. They
must then move over the
barbell to the finish mat to
complete the workout.
wodwell.com/wod/regionals-13-6
“REGIONALS
14.2”
For Rounds Max Distance
Handstand Walk
Time Cap: 3 minutes
Athletes will begin at the
starting line and will walk
as far as possible on their
hands without their feet
touching the ground. If the
athlete kicks up to their
hands and travels fewer
than 10 feet this will be
considered a “false start,”
and they may re-attempt
from the starting line. Each
athlete will be allowed two
“false starts.” If the athlete
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performing 50 reps at each
station and moving the
barbell and box back
through the designated
areas. When the monitor
displays 50 calories, the
athlete will get off the
rower and move to the
finish mat and the event is
complete.
wodwell.com/wod/regionals-14-6
“REGIONALS
15.2”
For Time 21 Thrusters
(115/75 lbs)
12 Rope Climbs (15 ft)
15 Thrusters (115/75 lbs)
9 Rope Climbs (15 ft)
9 Thrusters (115/75 lbs)
6 Rope Climbs (15 ft)
Time Cap: 16 minutes
This event begins with the
athlete on a starting mat.
At the sound of the beep,
the athlete moves forward
and performs thrusters.
After 21 reps are complete,
they move to the rig for 12
rope climbs. They then go
back to the barbell,
advance it to the next
marker, and start the
round of 15 thrusters and 9
ascents. After 9 rope
climbs, they will move the
start the next round. Upon
completing 10 rounds, the
athlete will move to the
finish mat. Time stops
when the athlete’s foot hits
the finish mat. If the
athlete is cut off by the 20
minute time cap, the score
will be the total number of
reps completed within the
20 minutes.
wodwell.com/wod/regionals-16-2
“REGIONALS
16.5”
3 Rounds for Time 400
meter Run
40 GHD Sit-Ups
7 Deadlifts (405/275 lb)
Time Cap: 16 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep the athlete will move
forward to the
TrueFormtreadmill to begin
the first 400-m run. Once
the monitor reads 0.4 km,
they will advance to the
GHD to perform 40 GHD
sit-ups and then to the
barbell to perform 7
deadlifts. They will then
advance the barbell to the
next section before
returning to the treadmill
1453 BENCHMARK
WODS
February 17, 2019
makes it the full 120 feet
to the other side of the of
the stadium, they may
come down to their feet,
kick back up in the
opposite direction, and
start traveling back toward
the start line. Athletes will
begin this event 2 minutes
after completing Event 1.
wodwell.com/wod/regionals-14-2
“REGIONALS
14.5”
10 Rounds for Time 1
Legless Rope Climb (14 ft)
200 foot Sprint
Time Cap : 11 minutes
This event begins with the
athlete’s hand on top of
their round marker. At the
call of "3-2-1 … Go!" they
run to the rope and climb
without using their legs.
They will then run across
the stadium to the round
marker, advance it to the
next designated area and
run back to the rope for
their next round. After the
10th rope climb is
complete they will run
across the stadium to their
round marker and advance
the round marker to the
finish mat. When the
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barbell, advance it to the
next marker, and start the
final round of 9 thrusters
and 6 ascents. After the
final rope climb, the
athlete moves to the finish
mat and the event is
complete.
wodwell.com/wod/regionals-15-2
“REGIONALS
15.5”
For Load 1 rep-max Snatch
Each athlete will have two
20-second windows to
attempt the lift with 80
seconds rest between
windows.
After Event 4, the athletes
will have 1 minute and 40
seconds to move to their
platforms, where this event
will begin. Athletes will
have a 20-second window
to attempt their max
snatch, with only two
athletes lifting at a time. At
the call of "3-2-1 … lift,"
the first two athletes may
begin their attempts. The
snatch must be locked out
and completed within the
20-second window prior to
the call of "3-2-1 …lift," for
the next set of athletes.
After all athletes have
to begin the next round.
Upon completing the last
deadlift in the third round,
the athlete will move to
the finish mat. Time stops
when the athlete reaches
the finish mat.
wodwell.com/wod/regionals-16-5
“REGIONALS
17.1”
For Time 1,200 meter Run
Then, 12 Rounds of:
4 Strict Handstand Push-
Ups
8 Chest-to-Bar Pull-Ups
12 Air Squats
All with a weight vest
(20/14 lb)
Time cap: 25 minutes
wodwell.com/wod/regionals-17-1
“REGIONALS
17.4”
For Time 60 ft Handstand
Walk
10 Toes-to-Bars
10 Double Kettlebell
Deadlifts (150/106 lb)
60 ft Handstand Walk
12 Toes-to-Bars
12 Double Kettlebell
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WODS
February 17, 2019
athlete and round marker
are on the finish mat the
event is complete.
wodwell.com/wod/regionals-14-5
“REGIONALS
15.1”
For Time 75 Snatches
(75/55 lbs)
Time Cap: 6 minutes
This event begins with the
athlete on a starting mat.
At the sound of the beep,
the athlete moves forward
and performs 75 snatches
(25 at each rep mat). Once
the last rep is complete,
the athlete will set the
barbell back on the floor,
jump over it, move to the
finish mat and the event is
complete.
wodwell.com/wod/regionals-15-1
“REGIONALS
15.4”
For Time 250 ft Handstand
Walk
Time Cap: 3 minutes
This event begins with the
athlete on a starting mat.
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made an attempt, each will
then have another 20-
second window to make
another attempt, starting
back with the first two
athletes and rotating
through in the same
fashion. Athletes will have
80 seconds rest between
their first window and their
second window.
Athletes may load the
barbell to whatever weight
they choose prior to their
first window and during
their rest period. If a
snatch is missed, the
athlete may immediately
re-attempt, but the lift
must be complete before
the end of the 20-second
window to count.
wodwell.com/wod/regionals-15-5
“REGIONALS
16.1”
For Time 0:00-2:00
10 Squat Snatches
(185/135 lb)
2:00-4:00
8 Squat Snatches (205/145
lb)
4:00-6:00
6 Squat Snatches (225/155
lb)
6:00-8:00
Deadlifts (150/106 lb)
60 ft Handstand Walk
14 Toes-to-Bars
14 Double Kettlebell
Deadlifts (150/106 lb)
60 ft Handstand Walk
16 Toes-to-Bars
16 Double Kettlebell
Deadlifts (150/106 lb)
Time Cap: 11 minutes
wodwell.com/wod/regionals-17-4
“REGIONALS
18.1”
For Time "Triple 3"
3000 meter Row
300 Double-Unders
3 mile Run
Time Cap: 49 minutes
"Regionals 18.1" was a
repeat of a CrossFit Games
event from 2014, the
"Triple 3." This event
begins with the athlete on
the starting mat. At the
sound of the beep, the
athlete moves forward to
the rower to row 3,000
meters. The athlete then
moves forward to the
double-under area and
completes 300 double-
unders (advancing every
100 reps). The athlete then
moves to the Assault
1453 BENCHMARK
WODS
February 17, 2019
At the sound of the beep,
the athlete runs 125 feet to
their marker, kicks up and
walks 125 feet on their
hands to the green mat,
kicks down, then walks 125
feet on their hands to their
marker. When they pass
their marker, they will kick
down and run to the finish
mat where the event is
complete.
After the 3-minute time
cap, the athletes will have
1 minute and 40 seconds
to move to their platforms
for Event 5.
wodwell.com/wod/regionals-15-4
“REGIONALS
15.7”
For Time 15 Muscle-Ups
1 Squat Clean (205/135
lbs)
1 Squat Clean (225/145
lbs)
1 Squat Clean (245/155
lbs)
1 Squat Clean (255/165
lbs)
1 Squat Clean (265/175
lbs)
Time cap: 6 minutes
This event begins with the
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4 Squat Snatches (245/165
lb)
8:00-11:00
2 Squat Snatches (265/175
lb)
Time Cap: 11 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete will move
forward to the barbell and
perform 10 snatches. Once
the 10 snatches are
completed, they will roll
the bar forward to the next
station, add weight, then
perform 8 snatches. At
each subsequent station
the reps will decrease
while the load increases.
Each station will also have
a cut-off time by which all
the reps must be
completed in order to
proceed forward. Once an
athlete has completed all
the required reps for a
given load, they may
immediately advance and
do not need to wait for the
clock before moving to the
next station. Time stops
when the athlete reaches
the finish mat. Athletes will
use one barbell for the first
3 stations, adding weight
each time they move it
forward, and will then
AirRunner and runs 3 miles
before moving to the finish
mat.
wodwell.com/wod/regionals-18-1
“REGIONALS
18.4”
For Time 2 Rounds of:
10 Snatches (175/125 lb)
12 Burpees
Then, 2 Rounds of:
10 Snatches (115/75 lb)
12 Burpees
Time Cap: 9 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete will move
forward to the first barbell
and perform 10 snatches
(advancing every 5 reps).
The same barbell will then
be used for 12 over-the-bar
burpees (advancing every
6 reps). After 2 rounds are
complete, the athlete will
move to the second, lighter
barbell and perform rounds
3 and 4 in the same
fashion. Once the the final
burpee is complete, the
athlete will move to the
finish mat. Scaling Reduce
the load and volume to
keep this a sprint. The
1453 BENCHMARK
WODS
February 17, 2019
athlete on a starting mat.
At the sound of the beep,
the athlete moves forward
to the rings and performs
15 muscle-ups. They will
then move forward and
perform 1 clean at each of
a series of 5 progressively
heavier barbells. Once the
last barbell is cleaned, the
athlete moves to the finish
mat and the event is
complete.
wodwell.com/wod/regionals-15-7
“REGIONALS
16.3”
For Time 104 Wall Ball
Shots (24/14 lb)
52 Pull-Ups
Time Cap: 6 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete will move
forward to the wall-ball
targets (10 ft) to perform
104 wall-ball shots. The
first 26 reps will be
performed to the left of the
target to the left, and the
next 26 reps will be
performed to the right of
that target. After 52 reps,
the athlete will switch to
the target on the right,
page 152 of 286
move to a second
preloaded barbell that they
will use for stations 4 and
5. If the athlete is cut off
by the time cap, the score
it the total number of reps
completed up to that point.
wodwell.com/wod/regionals-16-1
“REGIONALS
16.4”
4 Rounds for Time 28
Pistols
15 Power Cleans (115/80
lb)
Time Cap: 10 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete will
complete 28 pistols,
alternating legs and
advancing after every 14
reps, before moving to the
barbell. They will then
complete 15 power cleans,
advancing after 10 reps.
After completing all 15
cleans, the athlete will
move the barbell forward
to the next clean station
before returning to the
start mat to begin the next
round. The athlete will
alternate between 28
pistols and 15 power
weight should be
challenging but light
enough to string reps
together without dropping
the bar. Reduce the
number of burpees so that
you can maintain a fast
pace.
wodwell.com/wod/regionals-18-4
“REGIONALS 9.1
(AFRICA)”
10-9-8-7-6-5-4-3-2-1 Reps
for Time Deadlifts (125/70
kg)
Burpees (5 per round)
Squat Clean and Jerks
(60/40 kg)
wodwell.com/wod/regionals-9-1-
africa
“REGIONALS 9.1
(CANADA
EAST)”
For Load 1 rep max
Deadlift
wodwell.com/wod/regionals-9-1-
canada-east
“REGIONALS 9.1
(EUROPE)”
3 Rounds for Time 400
meter Run
1453 BENCHMARK
WODS
February 17, 2019
completing 26 reps to the
left and 26 reps to the
right. When the last wall-
ball shot has been
successfully completed,
the athlete will move to
the pull-up bar for 52 pull-
ups. Upon completing their
last pull-up, the athlete will
move to the finish mat.
Time stops when the
athlete reaches the finish
mat. When the 6-minute
time cap for Event 3 is
reached, athletes will have
1 minute to return to their
starting mat. The clock will
continue to run, and at the
7:00 mark Event 4 will
begin.
wodwell.com/wod/regionals-16-3
“REGIONALS
16.6”
For Time 1000 meter Bike
100 feet Handstand Walk
10 Overhead Squats
(225/155 lb)
500 meter Row
50 Burpee Box Jump Overs
5 Overhead Squats
(225/155 lb)
Time Cap: 16 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
page 153 of 286
cleans for a total of 4 21 Kettlebell Swings (32/20
rounds, advancing the kg)
barbell closer to the finish 12 Chest-to-Bar Pull-Ups
each round. Upon
completing the final power wodwell.com/wod/regionals-9-1-
clean of the fourth round, europe
the athlete will move to
the finish mat. Time stops
when the athlete reaches “REGIONALS 9.1
the finish mat. (ICELANDIC)”
AMRAP in 12 minutes 5
wodwell.com/wod/regionals-16-4 Pull-Ups
10 Burpees
15 Kettlebell Swings (24/16
“REGIONALS kg)
16.7” 20 Double-Unders
For Time 21 Thrusters
(95/65 lb) wodwell.com/wod/regionals-9-1-
3 Legless Rope Climbs
icelandic
15 Thrusters (95/65 lb)
2 Legless Rope Climbs
“REGIONALS 9.1
9 Thrusters (95/65 lb)
1 Legless Rope Climb (NORTHERN
CALIFORNIA)”
Time Cap: 6 minutes For Time 500 meter Row
30 Burpees
This event begins with the 10 Shoulder-to-Overheads
athlete on the starting (165/95 lbs)
mat. At the sound of the
beep, they will move wodwell.com/wod/regionals-9-1-
forward to the first barbell northern-california
and perform 21 thrusters.
Once all 21 thrusters are
complete, the athlete will “REGIONALS 9.2
move to the rope for 3 (AFRICA)”
legless rope climbs.
For Time Buy-In:
Following the completion of
500 meter Row
the third legless rope
climb, the athlete will
Then, 2 Rounds of:
advance the barbell and
1453 BENCHMARK
WODS
February 17, 2019

beep, athlete will move to perform 15 thrusters and 20 Pull-Ups

the Assault Air Bike and
ride until the monitor reads
1.0 km. They will then
move to the end of their
lane and handstand walk
back towards the rig 100
feet. Next they will move
the first barbell into their
lane to perform 10
overhead squats, and then
will advance to the rower
then will return to the rope 20 Thrusters (30/20 kg)
for 2 legless rope climbs 400 meter Run
before advancing the bar 20 Kettlebell Swings (24/16
one more time and kg)
completing 9 thrusters. 20 Box Jumps
With the final set of
thrusters complete, the Buy-Out:
athlete returns one last 500 meter Row
time to the rope for 1
legless rope climb and wodwell.com/wod/regionals-9-2-
then moves down the lane, africa

for a 500 meter row. Once
the row has been
completed, the athlete will
move the first box into
their lane to complete 40
burpee box jump overs,
advancing the box every 5
reps. After completing 40
reps, they will move the
larger box into their lane to
complete their final 10
reps, still advancing every
5. With the last burpee box
jump over complete, the
athlete will advance to the
second barbell, move it
into their lane and perform
5 overhead squats. Upon
completing the last
overhead squat, the
athlete will move to the
finish mat. Time stops
when the athlete reaches
the finish mat. Each
Burpee Box Jump Over
begins with a burpee
performed perpendicular to
and facing the box. At the
over the bar to the finish
mat. Time stops when the
athlete reaches the finish
mat.
wodwell.com/wod/regionals-16-7
“REGIONALS
17.3”
For Time 100 ft Dumbbell
Overhead Walking Lunges
(80/55 lb)
100 Double-Unders
50 Wall Ball Shots (30/20
lb)
10 Rope Climbs (15 ft)
50 Wall Ball Shots (30/20
lb)
100 Double-Unders
100 ft Dumbbell Overhead
Walking Lunges (80/55 lb)
Time Cap: 16 minutes
wodwell.com/wod/regionals-17-3
“REGIONALS 9.2
(CANADA
EAST)”
5 Rounds for Time 5 Clean
and Jerks (135/95 lb)
5 Muscle-Ups
Time Cap: 10 minutes
wodwell.com/wod/regionals-9-2-
canada-east
“REGIONALS 9.2
(EUROPE)”
15-12-9 Reps for Time
Clean and Jerks (60/40 kg)
Handstand Push-Ups
Clean and jerks can be
performed overhead
anyhow.
wodwell.com/wod/regionals-9-2-
europe

page 154 of 286

1453 BENCHMARK
WODS
February 17, 2019
bottom of the burpee, the
chest and thighs must
touch the ground. The
athlete must then jump
over the box, using a two-
foot takeoff, and must
jump over the box without
touching it. The feet must
go over the box, not
around it.
wodwell.com/wod/regionals-16-6
“REGIONALS
17.2”
21-15-9 Reps for Time
Dumbbell Snatches (80/55
lb)
Ring Dips
Time Cap: 6 minutes
wodwell.com/wod/regionals-17-2
“REGIONALS
17.5”
21-15-9 Reps for Time
Muscle-Ups
Single-Arm Dumbbell
Overhead Squats (80/55
lb)
Time Cap: 11 minutes
wodwell.com/wod/regionals-17-5
page 155 of 286
“REGIONALS
17.6”
For Time 30/25 calorie Air
Bike
20 Burpee Box Jump-Overs
(30/24 in)
10 Sandbag Cleans
(150/100 lb)
Time Cap: 6 minutes
wodwell.com/wod/regionals-17-6
“REGIONALS
18.3”
For Time 9 Muscle-Ups
Obstacle Handstand Walk
36 Pistols
Obstacle Handstand walk
9 Muscle-Ups
Obstacle Handstand Walk
45 Pistols
Obstacle Handstand walk
9 Muscle-Ups
Obstacle Handstand Walk
54 Pistols
Time Cap: 13 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete will move
to the rings and perform 9
muscle-ups. The athlete
will then handstand walk
through the obstacles to
“REGIONALS 9.2
(ICELANDIC)”
For Time 30 Deadlifts
(225/135 lb)
650 meter Hill Run
30 Ground-to-Overheads
(110/66 lb)
650 meter Hill Run
The running track will go
up a small skiing slope.
wodwell.com/wod/regionals-9-2-
icelandic
“REGIONALS 9.2
(NORTHERN
CALIFORNIA)”
AMRAP in 10 minutes 2
Muscle-Ups
5 Ground-to-Shoulders
(185/105 lb)
'Ground-to-shoulder'
means the athlete may
move the bar from the
ground to their shoulders
any way. The most
efficient way to do this is a
barbell clean.
wodwell.com/wod/regionals-9-2-
northern-california
“REGIONALS 9.3
1453 BENCHMARK
WODS
February 17, 2019
“REGIONALS
18.2”
For Time "Linda"
10-9-8-7-6-5-4-3-2-1 Reps
of:
Deadlifts (295/220 lb)
Bench Presses (195/135 lb)
Squat Cleans (145/105 lb)
Time Cap: 17 minutes
This is one of the CrossFit's
benchmark "Girls"
workouts, known as
“Linda.” This event begins
with the athlete on the
starting mat. At the sound
of the beep, the athlete will
move forward to the
deadlift bar and perform
10 deadlifts. The athlete
will then move to the rack
and perform 10 bench
presses, then forward
again for 10 squat cleans.
At the end of each round
(after the last clean) the
athlete will advance the
clean barbell forward, then
return to the deadlift
barbell and begin the next
round. Athletes will
continue in this fashion
through the rounds of 9-8-
7-6-5-4-3-2 and 1 rep. After
the final clean, the athlete
will step over the barbell
and move to the finish
mat.
page 156 of 286
the pistol station where he (ASIA)”
or she will perform 36
For Time 900 meter Run
pistols. The athlete will
15 Kettlebell Swings (2/1.5
then handstand walk back
pood)
through the obstacles to
15 Tire Deadlifts (215/130
return to the rings and
lb)
begin the next round.
15 meter Dumbbell Lunges
Round 2 will be performed
(45/30 lb)
in the same fashion, with 9
15 Dumbbell Cleans (45/30
muscle-ups and then 45
lb)
pistols. In the final round,
the athlete will perform 9 wodwell.com/wod/regionals-9-3-
muscle-ups and 54 asia
pistols. After the final
pistol, the athlete will
advance forward to the “REGIONALS 9.3
finish mat. At the time the (CANADA
workout was announced no
details were provided
WEST)”
about the type or length of For Load 1 rep max Barbell
the handstand walk Extended and Controlled
obstacle route. Scaling Overhead
This workout contains a lot
of high-skill gymnastics Athlete has 3 attempts to
movements. Ignore the reach a one rep
time cap and speed that max. Placement based on
the Regional athletes SIFF weightlifting formula
complete this workout in. which uses max successful
Modify the movements and lift and bodyweight to rank
reps as needed while still athletes.
using this as a chance to
wodwell.com/wod/regionals-9-3-
practice gymnastics skills.
canada-west
Intermediate Option 3
rounds for time of:
5 muscle-ups 36-ft.
“REGIONALS 9.3
handstand walk, no
obstacles 36-45-54
(GREAT BASIN)”
single-leg squats 36-ft. For Time 800 meter Run
handstand walk, no
obstacles Beginner Then, 3 Rounds of:
1453 BENCHMARK
WODS
February 17, 2019
wodwell.com/wod/regionals-18-2
“REGIONALS
18.5”
For Time 50 Handstand
Push-Ups
50 Toes-to-Bars
50 calorie Assault Bike
50 Dumbbell Box Step-
Overs (2 x 70/50 lb, 24/20
in)
50 feet Right-Arm
Dumbbell Overhead
Lunges (2 x 70/50 lb)
50 feet Left-Arm Dumbbell
Overhead Lunges (2 x
70/50 lb)
Time Cap: 17/22 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete moves
under the wall, then kicks
up to complete 50
handstand push-ups. The
athlete then will advance
forward to the pull-up bar
to complete 50 toes-to-
bars, then to the Assault
Bike for 50 calories. He or
she will then move to the
box and dumbbells to
complete 50 step-overs.
The athlete will then begin
lunging back toward the
rig, with one dumbbell held
overheard and the other
page 157 of 286
Option 3 rounds for time
of: 5 ring rows 5
jumping ring dips
36-ft. bear walk 36-45-54
single-leg squats 24-30-36
squats 36-ft. bear walk
wodwell.com/wod/regionals-18-3
“REGIONALS
18.6”
For Time 4 Rope Climbs
16 Thrusters (155/105 lb)
3 Rope Climbs
12 Thrusters (155/105 lb)
2 Rope Climbs
8 Thrusters (155/105 lb)
Time Cap: 7 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete will move
forward to the rope and
perform 4 climbs. He or
she then will move to the
barbell and complete 16
thrusters, advancing the
bar forward halfway
through, then return to the
rope for the second round.
In round 2 the athlete will
complete 3 climbs and 12
thrusters, then 2 climbs
and 8 thrusters in the third
round. After the final
thruster, the athlete will
step over the barbell and
10 Squat Cleans (155/100
lb)
20 Chest-to-Bar Pull-Ups
30 Box Jumps (30/24 in)
800 meter Run
wodwell.com/wod/regionals-9-3-
great-basin
“REGIONALS 9.3
(NORTHEAST)”
10-9-8-7-6-5-4-3-2-1 Reps
For Time Power Cleans
(155/105 lb)
Chest-to-Bar Pull-Ups
Kettlebell Swings
wodwell.com/wod/regionals-9-3-
northeast
“REGIONALS 9.3
(ROCKY
MOUNTAIN)”
For Time Accumulate
7000/5000 lb Ground-to-
Overhead
Athletes must lift a barbell
ground-to-overhead, any
way they wish, to
accumulate 7000 lbs. /
5000 lbs. Athletes can
choose from the following
weight/rep combinations:
Men 155 lbs. x 46 reps
135 lbs. x 52 reps 95 lbs. x
1453 BENCHMARK
WODS
February 17, 2019
dumbbell held at the
shoulder. Once the athlete
has lunged past the 50-
foot mark, he or she will
turn around, alternate
arms and lunge back 50
feet. After the last lunge is
complete, the athlete will
advance to the finish mat.
Scaling This chipper is
moderately long and
includes some difficult
skills. Modify the
movements that you
struggle with, reduce the
reps and choose lighter
dumbbells. Intermediate
Option For time:
35 handstand push-ups
35 toes-to-bars 50-cal.
bike 35 dumbbell box
step-overs 50-ft. right-arm
dumbbell overhead lunge
50-ft. left-arm dumbbell
overhead lunge Men: 50-
lb. dumbbells, 20-in. box
Women: 35-lb. dumbbells,
20-in. box Beginner
Option For time: 30 knee
push-ups 30 sit-ups 30-
cal. bike 30 box step-
overs
100-ft. walking lunge
wodwell.com/wod/regionals-18-5
“REGIONALS 9.1
page 158 of 286
move to the finish mat.
Scaling This couplet is a
sprint. Choose a load and
modification that allow you
to complete each set of
reps unbroken.
Intermediate Option For
time: 3 rope climbs 16
thrusters 2 rope climbs 12
thrusters 1 rope climbs 8
thrusters Men: 15-ft.
rope, 115 lb. Women: 15-
ft. rope, 75 lb. Beginner
Option For time: 4 rope
climbs, lying to standing
16 thrusters 3 rope
climbs, lying to standing
12 thrusters 2 rope
climbs, lying to standing
8 thrusters Men: 65 lb.
Women: 45 lb.
wodwell.com/wod/regionals-18-6
“REGIONALS 9.1
(AUSTRALIA)”
3 Rounds for Time 10
Clean-and-Jerks (60/40 kg)
15 Ring Dips
20 Kettlebell Swings (24/16
kg)
wodwell.com/wod/regionals-9-1-
australia
“REGIONALS 9.1
74 reps 75 lbs. x 94 reps
Women 100 lbs. x 50 reps
85 lbs. x 59 reps 65 lbs. x
77 reps 55 lbs. x 91 reps
wodwell.com/wod/regionals-9-3-
rocky-mountain
“ROMWOD WZA
UP & DOWN
DOG CHIPPER”
For Time 40 Wall Ball Shots
(30/20 lb)
30 Toes-to-Bars
20 Burpee Box Jump-Overs
(24/20 in)
30 Toes-to-Bars
40 Wall Ball Shots (30/20
lb)
wodwell.com/wod/wza-romwod-
up-down-dog-chipper
“ROW 1 & ROW
2”
For Time 21,097 meter
Row
Time Cap: 2 hours for Men,
2 hours 10 minutes for
Women
Row 1 will end at the
2,000 meter checkpoint.
Athletes will receive points
based on their times at this
point. There is no
1453 BENCHMARK
WODS
February 17, 2019

(ASIA)” (DIRTY SOUTH)” scheduled rest at the

7 Rounds for Time 7
Thrusters (135/85 lbs)
7 Burpees
wodwell.com/wod/regionals-9-1-
asia
“REGIONALS 9.1
(CANADA
WEST)”
AMRAP in 20 minutes 10
Wall Ball Shots (20/14 lb)
10 Box Jumps (20 in)
10 Deadlifts (205/145 lb)
10 Burpees
wodwell.com/wod/regionals-9-1-
canada-west
“REGIONALS 9.1
(GREAT BASIN)”
For Time 5 Snatches
(135/95 lb)
100 meter Sandbag Carry
(90/70 lb)
4 Snatches (135/95 lb)
100 meter Sandbag Carry
(90/70 lb)
3 Snatches (135/95 lb)
100 meter Sandbag Carry
(90/70 lb)
2 Snatches (135/95 lb)
100 meter Sandbag Carry
(90/70 lb)
1 Snatches (135/95 lb)
checkpoint as the race
AMRAP in 8 minutes 3
continues.
minute max points Suicide
Run Row 2 will be scored by
2 minute Rest the total time to finish the
3 minute max rep Deadlifts entire 21,097 meters.
(275/185 lb) Finishing order at the 2K
checkpoint (Row 1) will
wodwell.com/wod/regionals-9-1-
dirty-south
have no bearing on the
scoring for Row 2.
“REGIONALS 9.1 wodwell.com/wod/row-1-row-2
(HELL’S HALF
ACRE)”
3 Rounds for Time 500
“SAB 16.2”
meter Row For Time (with a partner)
10 Squat Clean and Jerks 50 Deadlifts (80/60 kg)
(155/105 lb) (Partner B Deadlift Hold)
40 Partner Wall Ball Shots
wodwell.com/wod/regionals-9-1- (3m, 20/14 lb)
hells-half-acre 30 Synchronized Power
Snatches (42.5/30 kg)
20 Synchronized Toes-to-
“REGIONALS 9.1 Bars
(NORTHEAST)” 10 Ring Muscle-Ups
AMRAP in 12 minutes 5
The score is the total time
Thrusters (135/95 lb)
to finish the workout with a
10 Burpees
tie-break after the 20
synchronized toes-to-bars.
wodwell.com/wod/regionals-9-1-
northeast
wodwell.com/wod/sab-16-2
“REGIONALS 9.1
(ROCKY “SAB 17.2”
MOUNTAIN)” For Time 40 Russian
Kettlebell Swings (32/24
3 Rounds for Time 8 kg)

page 159 of 286

1453 BENCHMARK
WODS
February 17, 2019

wodwell.com/wod/regionals-9-1- Deadlifts (300/195 lb) 10 Wall Ball Shots (9/6 kg,

great-basin
400 meter Run 3/2.75 m)
30 Russian Kettlebell
wodwell.com/wod/regionals-9-1- Swings (32/24 kg)
“REGIONALS 9.1 rocky-mountain 20 Wall Ball Shots (9/6 kg,
(MID- 3/2.75 m)
ATLANTIC)” 500 meter Row
“REGIONALS 9.2 20 Russian Kettlebell
For Time 2000 meter Row
(AUSTRALIA)” Swings (32/24 kg)
wodwell.com/wod/regionals-9-1- 21-15-9 Reps for Time 30 Wall Ball Shots (9/6 kg,
mid-atlantic Burpees 3/2.75 m)
Pull-ups 10 Russian Kettlebell
400 meter Row Swings (32/24 kg)
“REGIONALS 9.1 40 Wall Ball Shots (9/6 kg,
(NORTHWEST)” wodwell.com/wod/regionals-9-2- 3/2.75 m)
australia
For Load Max Clean and Athletes perform this
Press workout individually. For
“REGIONALS 9.2 the Swiss Alpine Battle
wodwell.com/wod/regionals-9-1-
(DIRTY SOUTH)” qualifier, each team
northwest
member submitted an
5 Rounds for Time 20
individual score.
Double-Unders
“REGIONALS 9.2 10 Wall Ball Shots (20/14
wodwell.com/wod/sab-17-2
(ASIA)” lb)
1 Rope Climb (15 ft)
For Time 750 meter Row
25 Pull-Ups “SAB 18.2”
Time Cap: 15 minutes
400 meter Farmer's Carry AMRAP (with a partner) in
25 Pull-Ups 18 minutes 2-4-6-8-10-12-
wodwell.com/wod/regionals-9-2-
dirty-south 14-16-18... Reps
wodwell.com/wod/regionals-9-2-
Chest-to-Bar Pull-Ups
asia
Box Jump Overs (24/20 in)
“REGIONALS 9.2
“REGIONALS 9.2 (HELL’S HALF Then, from 10:00-18:00:
3 rep max Shoulder-to-
(CANADA ACRE)”
Overhead
WEST)” For Time 50 Chest-to-Bar
Pull-Ups This is a team workout and
For Time 1000 meter Run
50 Burpees it’s a repeat of 16.3 ("Go
wodwell.com/wod/regionals-9-2- Heavy or Go Home") from

page 160 of 286

1453 BENCHMARK
WODS
February 17, 2019

canada-west wodwell.com/wod/regionals-9-2- the SAB 2016 Qualifiers.

hells-half-acre
Part A: the athletes need
to perform 2 chest-to-bar
“REGIONALS 9.2 pull-ups and 2 box jump
(GREAT BASIN)” “REGIONALS 9.2 overs to complete the first
(NORTHEAST)” round with each round
5 Rounds for Time 7
Deadlifts (275/185 lb) For Time 2000 meter Row increasing by 2 additional
30 Air Squats reps (round 2 is 4 CTB and
7 Handstand Push-Ups wodwell.com/wod/regionals-9-2- 4 BJO; round 3 is 6 CTB and
northeast 6 BJO etc.) The workout is
wodwell.com/wod/regionals-9-2- running for 10 minutes and
great-basin the score for Part A is the
“REGIONALS 9.2 total repetitions
(ROCKY completed. Athletes are
“REGIONALS 9.2 MOUNTAIN)” allowed to change as often
(MID- as they want to but each
3 Rounds for Time 10
time they must clearly tag
ATLANTIC)” Chest-to-Bar Pull-Ups
their partner (touching
3 Rounds for Time 10 10 Front Squats (165/105
partner's hand).
Deadlifts (275/185 lb) lb)
Male/Female team must
50 Double-Unders 10 Burpees
flip the box (from 24" to
20") when changing
wodwell.com/wod/regionals-9-2- wodwell.com/wod/regionals-9-2-
rocky-mountain working partner. Part B:
mid-atlantic
after part A both athletes
move to part B which has a
“REGIONALS 9.2 “REGIONALS 9.3 8 minutes time cap. Both
athletes start with their
(NORTHWEST)” (CANADA
own empty barbell and
For Load Max Deadlift EAST)” load their chosen weight,
21-15-9 Reps for Time without help. Athlete A
wodwell.com/wod/regionals-9-2- Burpees starts to perform his first
northwest
Kettlebell Swings (1.5 attempt of a 3 rep max
pood) shoulder-to-overhead from
the floor. As long as athlete
“REGIONALS 9.3 Time Cap: 7 minutes A is working athlete B is
(AUSTRALIA)” not allowed to lift. A soon
For Time 3 laps Run wodwell.com/wod/regionals-9-3- as athlete A drops the bar,
canada-east
through the Cronulla Sand they must tag hands and
Dunes athlete B is allowed to start
his attempt. Loading the

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1453 BENCHMARK
WODS
February 17, 2019

wodwell.com/wod/regionals-9-3- barbell while the other

australia “REGIONALS 9.3 athlete is working is
(EUROPE)” permitted. Athletes may
AMRAP in 20 minutes 250 increase but not decrease
“REGIONALS 9.3 the weights, if they fail
meter Row
(DIRTY SOUTH)” 10 Burpees (8-foot target) their first attempt.
AMRAP in 8 minutes 5 10 Ring Dips (shoulder Scoring: The score for
Clean and Jerks below elbow) Part A is the total amount
10 Chest-to-Bar Pull-Ups of repetitions completed by
wodwell.com/wod/regionals-9-3- the team. For Part B, the
Clean and jerk should be europe score needs to be entered
performed from the separately for each
ground by any recognized athlete. e.g. if one athlete
clean to full extension “REGIONALS 9.3 successfully lifts 100 kg
overhead. (MID- and the other one 70kg,
ATLANTIC)” the scores will be entered
wodwell.com/wod/regionals-9-3- separately as 100 kg and
dirty-south For Time 400 meter Run 70 kg (and NOT 300 kg and
21 Overhead Squats (95/65 210 kg).
lb)
“REGIONALS 9.3 21 Box Jumps wodwell.com/wod/sab-18-2
(HELL’S HALF 400 meter Run
15 Overhead Squats (95/65
ACRE)”
lb) “SID 19.1
21-15-9 Reps for Time Box 15 Box Jumps
Jumps (24/20 in)
QUALIFIER”
400 meter Run
Kettlebell Swings (53/35 lb) 9 Overhead Squats (95/65 AMRAP in 14 minutes 15
Sumo Deadlift High-Pulls lb) calorie Row
(95/65 lb) 9 Box Jumps 15 Toes-to-Bars
15 Power Snatches
wodwell.com/wod/regionals-9-3- wodwell.com/wod/regionals-9-3- (42.5/30 kg)
hells-half-acre mid-atlantic
This workout begins with
the athlete sitting on the
“REGIONALS 9.3 “REGIONALS 9.3 rower but may not touch
(NORTHERN (NORTHWEST)” the handle until the timer
CALIFORNIA)” begins. After the call of “3,
5 Rounds for Time 3
2, 1… go,” the athlete may
For Time 22 Deadlifts Muscle-Ups
grab the handle and begin
(315/185 lb) 30 Wall Ball Shots (20/12
rowing. The monitor must
Farmer's Carry (45/25 lb) lb)
read 15 calories before the

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1453 BENCHMARK
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February 17, 2019
to top of inner loop of the
hill
22 Dumbbell Thrusters
(45/25 lb)
Farmer's Carry (45/25 lb)
to bottom of inner loop
Run to Pull-Up Bar
22 Chest-to-Bar Pull-Ups
Run to top of outer loop
22 Overhead Squats (95/65
lb)
Run to bottom of inner loop
Farmer's carry should be
done with dumbbells.
wodwell.com/wod/regionals-9-3-
northern-california
“REGIONALS 9.4
(CANADA
EAST)”
For Time 5000 meter Trail
Run with 3 mini-events
along the trail
Mini-event 1:
3 Tire Flips (500/ 250 lb) in
30 seconds
Mini-event 2:
3 Keg Clean and Presses
(100/50 lb) in 30 seconds
Mini-event 3:
100-150 meter Sandbag
Carry (60/30 lb)
wodwell.com/wod/regionals-9-4-
page 163 of 286
6 Sumo Deadlift High-Pulls athlete may unstrap and
(60/40 kg) move to the pull-up bar for
the toes-to-bars. The
wodwell.com/wod/regionals-9-3- athlete must complete 15
northwest toes-to-bars before moving
to the barbell to complete
15 power snatches. Upon
“REGIONALS 9.4 completion of the power
(DIRTY SOUTH)” snatches, the athlete starts
For Time 1000 meter Row the next round. The
25 Overhead Squats athlete’s score will be the
(135/95 lb) total number of repetitions
100 meter Run completed within the 14-
50 Kettlebell Swings (53/35 minute time cap. Each
lb) calorie completed on the
100 meter Run row will be equivalent to 1
repetition Movement
25 Burpees
200 meter Run Standards Row: Prior to
the start of the workout
Time Cap: 20 minutes the athlete may be seated
on the rower but may not
wodwell.com/wod/regionals-9-4- touch the handle until the
dirty-south timer begins. The monitor
on the rower must be set
to zero at the beginning of
“ROPE the workout and each
CHIPPER” subsequent row. The
For Time 200 meter SkiErg athlete or the judge may
50/40 Double-Unders reset the monitor. The
200 meter Row athlete must remain
50/40 Double-Unders seated on the rower until
0.4 mile Assault Air Bike the monitor reads 15
50/40 Double-Unders calories. Toes-to-Bar: In
200 meter Row the toes-to-bar, the athlete
50/40 Double-Unders must transition from hang
200-m SkiErg at full extension to having
90-ft. sled pull (310 / 220 the toes touch the pull-up
lb.) bar. At the start of each
rep, the arms must be fully
extended with the feet off
1453 BENCHMARK
WODS
February 17, 2019

canada-east Time Cap: 11 minutes the ground, and the feet

“ROPE AND
YOKE”
For Time 300 meter Run
4 Rope Climbs
44 foot Yoke Carry
300 meter Run
3 Rope Climbs
44 foot Yoke Carry
300 meter Run
2 Rope Climbs
44 foot Yoke Carry
300 meter Run
1 Rope Climb
44 foot Yoke Carry
Time Cap: 16 minutes
Scaling: M 14-15: 300-lb.
yoke M 50-54: 380-lb. yoke
M 55+: 300-lb. yoke F 14-
15: 245-lb. yoke F 50-54:
300-lb. yoke F 55+: 245-lb.
yoke
wodwell.com/wod/rope-and-yoke
“RUN SWIM
RUN”
For Time 1.5 mile Run
500 meter Swim
1.5 mile Run
Time Cap: 60 minutes
Athletes will start at the
Athletes will use a jump
rope with a weighted
handle. Men will complete
50 rotations with the rope.
Women will complete 40
rotations with the rope.
wodwell.com/wod/rope-chipper
“SAB 16.1”
EMOM For As Long As
Possible From 0:00-1:00:
100 meter Row
1 Thruster (42.5/30 kg)
From 1:00-2:00:
100 meter Row
2 Thrusters (42.5/30 kg)
From 2:00-3:00:
100 meter Row
3 Thrusters (42.5/30 kg)
Continue adding one
thruster every minute
Continue adding one
repetition to the thrusters
every minute for as long as
the athlete can finish the
required repetitions in the
time allowed. For the Swiss
Alpine Battle team
qualifier, each partner
must perform the workout
separately and submit an
individual score. The score
must be brought back
behind the plane of the bar
and the rest of the body
before attempting the
repetition. An overhand,
underhand and mixed-grip
are all permitted. Both feet
must come into contact
with the bar at the same
time, inside the hands.
Athletes may wrap tape
around the pull-up bar OR
wear hand protection
(gymnastics-style grips,
gloves, etc.), but they may
not tape the bar AND wear
hand protection. Power
Snatch: In the power
snatch, the barbell must
begin on the floor. The bar
must then travel from the
floor to directly overhead
in one motion without
stopping at the shoulders
or touching the body
anywhere above the hips.
Touch-and-go is permitted.
No bouncing or dropping
and catching the barbell on
the rebound. Once
dropped, the barbell must
settle on the ground before
the athlete begins the next
repetition. No part of the
body other than the feet
may touch the ground
during the repetition.
Repetitions may be
executed as a muscle

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1453 BENCHMARK
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February 17, 2019
AEC Center, run 1.5 miles
to Lake Monona, swim 500
meters around a series of
buoys, then return along
the same run course to the
finish line at the AEC
Center. Athlete’s score is
the total time it takes for
them to complete the
event.
wodwell.com/wod/run-swim-run
“SAB 16.3”
AMRAP (with a partner) in
18 minutes From 0:00-
10:00:
2-4-6-8-10-12-14-16-18...
Reps
Chest-to-Bar Pull-Ups
Box Jump Overs (24/20 in)
Then, from 10:00-18:00:
3 rep max Shoulder-to-
Overheads
Athlete A will perform the
first set of pull-ups and box
jump overs before Athlete
B proceeds to the second
set. Both athletes will take
turn finishing each set.
Only one person can work
at a time. There will be two
scores for this two-part
workout. Score A will be
the total number of
repetitions from the first
10 minutes of the workout.
page 165 of 286
is the total number of
thrusters for Athlete A and
Athlete B.
wodwell.com/wod/sab-16-1
“SAB 17.1”
AMRAP (with a partner) in
21 minutes From 0:00-
14:00:
12 Synchronized Overhead
Squats (50/35 kg)
10 Synchronized Burpee
Box Jump-Overs (24/20 in)
Rest in 1 minute.
Then, from 15:00-21:00:
1 Rep Max in the following
complex:
1 Squat Snatch
2 Overhead Squats
1 Squat Snatch
This workout will be scored
in two parts. For the first
part of the workout, the
score will be the total
number of repetitions
during the 14-minute
AMRAP. Athletes will rest
for one minute before
proceeding to the second
part of the workout. For
the next 6 minutes, both
athletes will find their 1 rep
max of the complex. They
have to perform a squat
snatch, 2 overhead squats,
snatch, a power snatch, a
squat snatch or a split
snatch as long as all of the
requirements are met. The
barbell must come to a full
lockout overhead, with the
hips, knees and arms fully
extended, the feet aligned
under the hips, and the bar
directly over the middle of
the athlete’s body when
viewed in profile.
wodwell.com/wod/sid-19-1-
qualifier
“SPRINT
CHIPPER”
For Time 21 Med Ball GHD
Sit-Ups
15 Snatches (165/100 lb)
9 Over-the-Wall Burpees (6
ft)
wodwell.com/wod/sprint-chipper
“SUMMER
CRUSH”
For Time 30 calorie Row
Then, 3 Rounds of:
10 Deadlifts (225/185 lb)
10 Handstand Push-Ups
wodwell.com/wod/summer-crush
1453 BENCHMARK
WODS
February 17, 2019
The second score will be
the total weight lifted
successfully by Athlete A
and Athlete B.
wodwell.com/wod/sab-16-3
“SAB 17.3”
For Time (with a partner)
50 Toes-to-Bars
40 Dumbbell Snatches
(22.5/15 kg)
50 Unbroken Double-
Unders (Athlete A)
50 Chest-to-Bar Pull-Ups
40 Dumbbell Thrusters
(22.5/15 kg)
50 Unbroken Double-
Unders (Athlete B)
One partner works at a
time. Partners break up the
work as needed, except
the double-unders, the first
set of which must be
completed by a single
partner, unbroken. The
second set must be
completed by the other
partner, also unbroken. A
trip means the athlete
must start the double-
unders over. Score is the
total time to complete the
whole workout.
wodwell.com/wod/sab-17-3
page 166 of 286
and one squat snatch “TEAM SERIES
without dropping the
17.3”
barbell. The score will be
the total weight Athlete A For Time (with a Partner)
and B lifted successfully. 50 Synchronized Wall Ball
Shots (20/14 in 9/10 ft)
wodwell.com/wod/sab-17-1 30 Cleans (135/95 lb)
50 Synchronized Wall Ball
Shots (20/14 in 9/10 ft)
“SAB 18.1” 20 Cleans (185/135 lb)
50 Synchronized Wall Ball
For Time 12 Dumbbell
Shots (20/14 in 9/10 ft)
Deadlifts (2 x 22.5/15 kg)
10 Cleans (225/155 lb)
9 Dumbbell Hang Power
Cleans (2 x 22.5/15 kg)
Time Cap: 12 minutes
6 Dumbbell Shoulder-to-
Overheads (2 x 22.5/15 kg)
This workout begins with
the athletes standing tall
Time Cap: 10 minutes
and the medicine balls
resting on the floor. At the
This is a dumbbell variation
call of “3, 2, 1… go!” the
of the barbell Hero workout
athletes will pick up their
"D.T." The workout starts
medicine balls and begin
with the athlete standing,
the set of wall balls,
not touching the two
synchronized at the bottom
dumbbells. At the call of 3-
of the squat. Once 50 shots
2-1-Go, the athlete picks
are completed, they will
up the two dumbbells from
begin the round of 30
the floor and performs 12
cleans. They may divide
deadlifts. After finishing 12
the cleans any way they
repetitions the athlete
choose, but they must slap
continues with 9 dumbbell
hands each time they
hang cleans. The last part
switch, and each partner
of each round is 6
must complete at least 1
dumbbell shoulder-to-
rep at each weight before
overheads. To finish the
moving on. The second set
workout in the 10-minute
of wall-ball shots will be
time cap the athlete has to
performed in the same
perform 5 full rounds.
fashion as the first. Next,
Scoring: The score is the
teams will move on to the
time the athlete takes to
1453 BENCHMARK
WODS
February 17, 2019

complete this workout. The set of 20 cleans, this time

“SAB 18.3” score needs to be entered at a heavier weight. Teams
AMRAP in 14 minutes Part separately for each may receive assistance in
A athlete. If at the end of the adding weight to the
From 0:00-12:00, 1 round 10 minutes the workout is bar(s), or may use multiple
of: not finished, each missing barbells preloaded to the
10/8 calorie Row repetition counts as a appropriate weight for
30 Overhead Squats (30/20 second penalty on top of each round. After the set of
kg) the 10 minutes. For 20 cleans, teams will then
10/8 calorie Row instance, if an athlete complete one final set of
25 Overhead Squats (40/30 completes 4 rounds and 3 wall-ball shots and then 10
kg) deadlifts, his score is 10:24 cleans, again at a heavier
10/8 calorie Row (24 reps missing to finish: load. This workout ends
20 Back Squats (60/45 kg) 9 DL, 9HPC, 6 STOH). when one of the athletes
10/8 calorie Row There is no tie-break. For lifts the barbell to the
15 Back Squats (80/60 kg) the Swiss Alpine Battle shoulder and stands tall on
10/8 calorie Row online qualifier each the last clean. There is a
10 Front Squats (100/75 partner must complete the 12-minute time cap. If the
kg) workout separately and athletes do not finish all
10/8 calorie Row submit an individual score. 210 reps before the time
5 Front Squats (120/85 kg) cap, their score will be the
wodwell.com/wod/sab-18-1 number of reps completed.
Part B
AMRAP in 2 minutes of: wodwell.com/wod/team-series-
Toes-to-Bars “SHOTS FIRED” 17-3

3 Rounds For Time 60

This workout is to be done Double-Unders
individually and can be “TEAM SERIES
30/20 calorie Row
performed at a different 10 Ground-to-Overheads 17.6”
time and place by each (70/50 kg) 21-15-9 Reps for Time
athlete. Let’s show some (with a Partner) Dumbbell
love to squats, of any Time cap: 12 minutes Snatches (50/35 lb)
sorts: light, heavy, high Bar Muscle-Ups
reps, low reps. Hiking in Every rep not completed
Swiss mountains requires under the time cap will Time Cap: 30 minutes
to be good at squatting! have an additional 1
Part A: the workout second for penalty.
alternates rowing and This workout begins with
three squat movements wodwell.com/wod/shots-fired the dumbbells resting on
(overhead, back and front) the floor and the athletes

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1453 BENCHMARK
WODS
February 17, 2019
each time performed twice.
The number of repetitions
of the squats is decreasing
by 5 while the weight is
increasing. The row is
always the same amount
of calories: 10 for male, 8
for female. The Athlete
starts sitting on the rower
without touching the
handle before the timer
starts. At the call 3-2-1-Go
the athlete starts rowing,
and is then performing the
overhead squat exercise
with 30 reps at the
prescribed weight. The
squat flow starts with
overhead squats (twice)
then goes to back squats
(twice) and in the end front
squats (twice). For each
first squat movement after
rowing the barbell has to
be taken from the floor,
using a rack is not
permitted. For the back
squat it is important to
show control before the
first repetition; after the
last rep the athlete must
show control in a standing
position and is not pushing
the bar directly off their
shoulders: the bar needs to
be dropped in front of the
athlete. Only one barbell is
allowed. The weights can
be changed by the athlete
or by other people (e.g. the
page 168 of 286
“SID 19.3
QUALIFIER”
AMRAP in 9 minutes 20
Single Arm Dumbbell Hang
Clean-and-Jerks (22.5/15
kg)
50 Double-Unders
50 foot Handstand Walk
50 Double-Unders
This workout begins with
the athlete standing in an
upright position next to the
dumbbell. After the call of
“3, 2, 1… go,” the athlete
may grab the dumbbell
and complete 20 single
arm hang clean and jerks.
The athlete must complete
10 reps on one arm, before
10 reps on the other arm.
Once all 20 dumbbell hang
clean and jerks have been
completed, the athlete will
advance to their jump rope
to complete 50 double-
unders. Athletes will then
complete a 50-ft.
handstand walk before
completing a further 50
double-unders. The
athlete’s score will be the
total number of repetitions
completed within the 9-
minute time cap. In the
handstand walk, each 5-
foot section will be
equivalent to 1 repetition.
Movement Standards
standing tall. At the call of
“3, 2, 1… go!” the athletes
will reach down and begin
the dumbbell snatches,
alternating arms after each
repetition and
synchronizing by reaching
the top position of the rep
at the same time. Once 21
snatches are complete, the
athletes will move to the
pull-up bar and complete
21 bar muscle-ups,
synchronizing by reaching
lockout on top of the bar at
the same time.
In the second round, the
team will complete 15
repetitions of each
exercise, followed by 9
repetitions of each
exercise in the third round.
This workout ends when
both athletes reach lockout
on the final rep of the bar
muscle-up.
Every second counts in this
workout. The team’s score
will be the time it takes to
complete all 90 repetitions.
Time will be recorded in
full seconds. Do not round
up. If the team finishes in
10:32.7, its score is 10:32.
There is a 30-minute time
cap. If the team does not
finish all 90 reps before the
time cap, its score will be
1453 BENCHMARK
WODS
February 17, 2019
judge, friends etc.) while
the athlete is rowing for
instance. Clips are
mandatory. The rower
monitor has to be reset
each round, by the athlete
or by his help. The athlete
can only stand up once the
exact number of calories is
displayed on the monitor,
not before! The time cap
for Part A is 12 min. If the
Athlete finishes before the
12 min mark he has to wait
(rest) until minute 12 is
over before starting Part B.
If an athlete does not finish
in the 12 min time cap he
will directly move to Part B.
Part B: the Athlete has to
perform as many toes-to-
bars as possible in 2
minutes (AMRAP). Scoring
Part A: the Score is the
time the athlete takes
to complete this workout
(e.g 10:07). If at the end of
the 12 min the workout is
not finished, each missing
rep counts as a second
penalty on top of the 12
minutes. For instance, if an
athlete rows 2 calories
before the last 5 front
squats when the timer
reaches 12 minutes, his
score is 12:13 (13 reps
missing to finish: 8 cal. + 5
front squats). Note: there
are 2 tie breaks in Part A:
page 169 of 286
Dumbbell Hang Clean-
and-Jerk: After the
dumbbell is lifted from the
floor, the athlete must
pause with the dumbbell at
the hang position: either at
their side or between the
legs. From there, the
athlete may perform a
muscle clean, power clean,
squat clean or split clean,
so long as the dumbbell
makes contact with the
shoulder before being
lifted overhead. Once at
the shoulder, the athlete
may move the dumbbell
overhead any way they
choose. Shoulder press,
push press, push jerk and
split jerk are all permitted.
The non-working hand may
not come into contact with
the body or the dumbbell
while the dumbbell is being
lifted. Athletes may use
two hands while lowering
the dumbbell between
reps. The dumbbell must
come to a full lockout
overhead, with the hips,
knees, and arms fully
extended, the feet aligned
under the hips, and the bar
directly over the middle of
the athlete’s body when
viewed in profile. If a split
jerk is performed, both feet
must return and align
under the athlete’s hips
the number of reps
completed.
wodwell.com/wod/team-series-
17-6
“TEAM SERIES
18.1”
AMRAP (with a partner) in
7 minutes Synchronized
Bar Facing Burpees
Prior to starting the
workout, both athletes will
need to create a long
straight line on the floor
and place their barbells
perpendicular to and on
the center of their lines.
The workout begins with
the barbells resting on the
floor and the athletes
standing tall. After the call
of “3, 2, 1... go!” the
athletes will begin the bar-
facing burpees, with both
athletes’ chests touching
the floor at the same time.
The workout ends once the
clock reaches the 7-minute
mark. Every rep counts in
this workout. The team’s
score will be the total
number of synchronized
bar-facing burpees
completed before the time
cap. Each synchronized
burpee will count as 1
1453 BENCHMARK
WODS
February 17, 2019
at the end of the last two
row intervals. Part B: the
score is the number of
toes-to-bars performed
(e.g. 45).
wodwell.com/wod/sab-18-3
“SID 19.2
QUALIFIER”
With a Running Clock in 13
minutes Part A
From 0:00-5:00, complete:
1 rep max Clean
Part B
From 5:00-13:00, For Time:
21 Pull-Ups
15 Thrusters (62.5/42.5 kg)
15 Chest-to-Bar Pull-Ups
15 Thrusters (62.5/42.5 kg)
9 Bar Muscle-Ups
15 Thrusters (62.5/42.5 kg)
Workout 2a and 2b must
be completed with a
continuously running clock
and a 13-minute time cap.
This workout begins with
the empty barbell resting
on the floor and the athlete
standing tall. After the call
of “3, 2, 1 … go,” the
athlete may load the
barbell and attempt a 1-
rep-max clean. Only one
barbell may be used for
workout 2a. The clean
must be performed with a
page 170 of 286
while the dumbbell is
locked out overhead.
Dumbbells locked out at an
angle to the side of the
body away from the
vertical plane will not be
permitted. Once the
athlete has achieved
lockout, the repetition will
count. Each round, athletes
must perform 10
repetitions on one arm,
then switch and perform
the next 10 with the other
arm. If the athlete breaks
before 10 repetitions have
been completed on a given
arm, they must take care
to continue repetitions on
the same arm upon picking
it back up; and swap only
once the 10 repetitions
have been completed for
that arm.
Double-Under: This is a
standard double-under in
which the rope passes
completely under the feet
twice for each jump. The
rope must spin forward for
the rep to count.
Handstand Walk: The
handstand walk area must
be divided into 5-ft.
segments visibly marked
on the floor. Ideally, the
lane will have five
consecutive segments,
allowing a 25-foot walk in
one direction and a 25-foot
completed rep. Scaling All
athletes can complete this
workout as prescribed.
Newer athletes can
complete the scaled
version, which allows for
stepping down and up from
the floor, as well as
stepping instead of
jumping over the barbell
each rep.
wodwell.com/wod/team-series-
18-1
“TEAM SERIES
18.4”
5 Rounds for Time 50
Double-Unders (each)
50 foot Synchronized
Dumbbell Overhead
Lunges (50/35 lb)
Time Cap: 15 minutes
This workout begins with
both athletes standing with
jump ropes in hand. After
the call of “3, 2, 1...go!”
the athletes will begin
performing double-unders.
The athletes will perform
double-unders at the same
time, but they do not need
to be synchronized. Once
both athletes have finished
50 reps, they will each pick
up their respective
dumbbells and, holding
1453 BENCHMARK
WODS
February 17, 2019
barbell, and the plates
must be secured with
collars. The athlete may
complete as many
attempts as they like until
the time cap is reached but
will only receive credit for
the heaviest successful lift.
Plates smaller than 0.5kg
(1.25lbs) may not be used
and the minimum
acceptable weight increase
will be 1 kilogramme or
(2.5lbs). The athlete may
receive assistance from
the judge or from loaders
to help load the barbell
between lifts. Once the
clock reaches 5 minutes
there will be a 1 minute
transition for the athletes
to load their barbell to the
appropriate weight for
their division. Any clean
attempts during this one
minute transition will not
contribute to the scoring
for the workout. Attempts
in process when the time
cap is reached will not
contribute to the scoring
for the workout. When the
clock reaches 6 minutes
the athlete can then begin
workout 2b. An athlete
may use a separate, pre-
loaded bar for workout 2b.
Athletes should not reset
the clock between
workouts. Workout 2b
page 171 of 286
walk back. Walking more
than 25 feet in one
direction without turning
around is not allowed. The
athlete must start with
their feet BEHIND the mark
denoting the start of the
segment being attempted,
and when kicking up, the
hands (entire hand,
including palm and fingers)
must also start BEHIND the
line. Stepping across the
line or landing with the
hands across the line when
kicking up into the
handstand constitutes a no
rep. If any part of the hand
makes contact with the
marked line when kicking
up into the handstand, this
will also constitute a no
rep. If at any time the
athlete comes down from
the hands, he or she must
restart from the last
increment crossed. Both
hands, including palms and
fingers, must fully cross
the line marking the 5-foot
increment to earn credit
for that distance. Each 5-
foot section will be
equivalent to 1 repetition.
wodwell.com/wod/sid-19-3-
qualifier
them overhead, will
perform synchronized
lunges for 50 feet (each 5-
foot section completed
counts as 1 rep), making
sure their knees are in
contact with the ground at
the same time. If one
athlete completes the 50-
foot lunge first, that
athlete will need to
continue taking steps until
the second partner’s heel
crosses the finish line. This
cycle is repeated until 5
rounds are completed. The
workout ends once both
athletes stand tall with
their heels clearly past the
finish line on the fifth
round of lunges. In this
workout, where multiple
athletes are completing
reps simultaneously, teams
should use additional
judges as needed to
ensure all standards are
met. Every second counts
in this workout. The team’s
score will be the time it
takes to complete all the
repetitions. Time will be
recorded in full seconds.
Do not round up. If the
team finishes in 12:32.7,
its score is 12:32. There is
a 15-minute time cap. If
the team does not finish all
550 reps before the time
cap, its score will be the
1453 BENCHMARK
WODS
February 17, 2019
begins with the athlete
standing tall under the
pull-up bar. After the call of
“3, 2, 1 … go,” they may
begin to complete 21 pull-
ups. Once all 21 pull-ups
have been completed, the
athlete may advance to
the barbell to complete 15
thrusters. Once 15
thrusters have been
completed, the athlete will
advance back to the pull-
up bar to complete 15
chest-to-bar pull-ups. Once
15 chest-to-bar pullups
have been completed, the
athletes will complete
another set of 15 thrusters
before advancing back to
the pull-up bar to complete
9 bar muscle-ups. Once all
9 bar muscle-ups have
been completed, the
athlete will complete the
final set of 15 thrusters.
Once the final thruster has
been completed, or the
time cap is reached, the
workout ends. The
athlete’s score for workout
2a will be the heaviest
weight successfully
cleaned, in kilograms. The
athlete’s score for workout
2b will be the total time it
takes to complete all 90
reps. In the eventuality an
athlete does not complete
the workout within the
page 172 of 286
“STEEL RAIN” number of reps completed.
Scaled Option 5 rounds
For Time 21 Wall Ball Shots
for time of: 50 single-
(9/6 kg)
unders 50-ft. single-arm
21 Cleans (50/35 kg)
overhead lunge Men: 35-
15 Wall Ball Shots (9/6 kg)
lb. dumbbell Women: 20-
15 Cleans (50/35 kg)
lb. dumbbell Choose a
9 Wall Ball Shots (9/6 kg)
dumbbell with which you
9 Cleans (50/35 kg)
can lunge 25 ft. without
9 Bar Muscle-Ups
setting it down. Newer
9 Thrusters (50/35 kg)
athletes can also reduce
7 Bar Muscle-Ups
the number of rounds, reps
7 Thrusters (50/35 kg)
of the single-under and
5 Bar Muscle-Ups
distance of the lunge so
5 Thrusters (50/35 kg)
that the workout can be
completed in under 15
Time cap: 15 minutes
minutes.
Every rep not completed
under the time cap of 15
wodwell.com/wod/team-series-
18-4
minutes will have a 1
second penalty.
“TEAM SERIES
wodwell.com/wod/steel-rain
18.7”
For Load (with a Partner)
“TEAM SERIES Perform one rep max of
each:
17.2”
Deadlift
For Time (with a Partner)
Hang Clean
120 Double-Unders (each
Hang Clean-and-Jerk
in relay)
120 Chest-to-Bar Pull-Ups
Time Cap: 10 minutes
(total in sets of 15)
120 Hang Power Snatches
(95/65 lb for total in sets of Prior to starting the
15) workout, the barbell may
120 Double-Unders (each be preloaded with the first
in relay) athlete’s starting weight
for the complex. This
Time Cap: 15 minutes workout begins with the
1453 BENCHMARK
WODS
February 17, 2019
timecap, the athlete must
add 1 second to the time
cap for every rep not
completed. For example, if
the athlete only completes
80 reps during workout 2b
their total time for
submission would be 07:00
time cap + 00:10 secs =
07:10. Tiebreak A
tiebreak is included for
workout 2a. In the event of
two athletes obtaining the
same score for the clean in
workout 2a, their times on
workout 2b will serve as a
tiebreak, and the athlete
with the faster time on
workout 2b will be ranked
higher on workout 2a for
ranking purposes.
Movement Standards
Clean: The barbell begins
on the ground. The rep is
complete when the
athlete’s hips and knees
are fully extended, the feet
aligned under the hips and
the bar resting on the
shoulders in the front-rack
position with the athlete’s
elbows clearly in front of
the bar. Power
cleans, squat cleans and
split cleans are permitted.
Hang cleans are not
permitted. Thruster: This
is a standard barbell
thruster in which the
barbell moves from the
page 173 of 286
This workout begins with
the athletes standing tall
and the jump rope on the
floor. At the call of “3, 2,
1… go!” the first athlete
will pick up a jump rope
and begin performing
double-unders. Once the
first athlete has performed
120 reps, the second
athlete may begin jumping
rope and will also complete
120 reps. The team will
then move to the pull-up
bar and complete a total of
120 chest-to-bar pull-ups,
60 per athlete. Teams may
only use one pull-up bar,
with only one athlete
working at a time, and the
partners must switch who
is working after every 15
reps.
The team will then perform
a total of 120 hang power
snatches in the same
fashion as the pull-ups: 60
per athlete, rotating after
every 15 reps, and tagging
hands when switching.
Finally, the team will move
back to the jump ropes,
where each athlete will
perform another 120
double-unders, one athlete
at a time, tagging hands
when switching. This
workout ends when the
second partner finishes the
barbell on the floor and the
athlete standing tall. After
the call of “3, 2, 1… go!”
the first athlete may begin
the barbell complex. To
complete the complex,
athletes must first verbally
state the weight on the bar
before deadlifting the bar,
reaching full extension of
the hips and knees with
shoulders behind the bar.
The athlete then can hang
clean (either power or
squat), again reaching full
extension of the hips and
knees, this time with the
barbell on the shoulders
with elbows in front of the
bar at the top of the
movement.
After lowering the barbell
to the hang position with
arms straight, the athlete
must again perform a hang
clean (either power or
squat), reaching full
extension of the hips and
knees at the top with the
barbell on the shoulders
and elbows in front of the
bar. Finally, the athlete
must perform a jerk (split
jerk or push jerk), finishing
with arms locked out and
barbell over the center of
the body when viewed
from the side. The second
athlete then will complete
1453 BENCHMARK
WODS
February 17, 2019
bottom of a front squat to
full lockout overhead. The
bar starts on the ground.
Use of a rack is not
permitted. The hip crease
must clearly pass below
the top of the knees in the
bottom position. A full
squat clean into the
thruster (cluster) is
permitted when the bar is
taken from the floor. If the
barbell is dropped from
overhead, it must settle on
the ground before the
athlete picks it up for the
next repetition. Using a
ball, box or other objects to
check for proper depth is
not permitted. The barbell
must come to a full lockout
overhead, with the hips,
knees and arms fully
extended, the feet aligned
under the hips, and the bar
directly over the middle of
the athlete’s body when
viewed in profile.
Pull-Up: This is a standard
chin-over-bar pull-up. Dead
hang, kipping or butterfly
pull-ups are permitted as
long as all of the
requirements are met. The
athlete must begin with, or
pass through, a hang
below the bar with arms
fully extended and the feet
off the ground. Overhand,
underhand or mixed grip
page 174 of 286
last rep of the double-
unders.
Every second counts in this
workout. The team’s score
will be the time it takes to
complete all 720
repetitions. Time will be
recorded in full seconds.
Do not round up. If the
athletes finish in 10:32.7,
their score is 10:32. There
is a 15-minute time cap. If
they do not finish all 720
reps before the time cap,
their score will be the
number of reps completed.
wodwell.com/wod/team-series-
17-2
“TEAM SERIES
17.5”
AMRAP in 10 minutes (with
a Partner) 3 Synchronized
Burpee Box Jump-Overs
(24/20 in)
3 Synchronized Deadlifts
(225/155 lb)
6 Synchronized Burpee Box
Jump-Overs (24/20 in)
6 Synchronized Deadlifts
(225/155 lb)
9 Synchronized Burpee Box
Jump-Overs (24/20 in)
9 Synchronized Deadlifts
(225/155 lb)
the same complex.
Athletes may make as
many attempts as they’d
like within the 10-minute
time frame.
Judges will record only
successfully completed
barbell complexes, and
only the highest single
attempt by each athlete
will count toward the
team’s score. Only one
athlete may be working at
a time and only one barbell
may be used per athlete
for this workout. At any
time, athletes may switch
by touching hands. If an
athlete begins the complex
prior to the 10-minute
mark, he or she will be
allowed to continue and
the lift will count if it is
successfully completed.
The team’s score will be
the combined weight (in
pounds) of each athlete’s
best individual attempt at
the barbell complex. For
example, if Athlete 1
successfully completes 225
lb. and Athlete 2
successfully completes 255
lb., the team’s score for
this event will be 480 lb.
Scaling Most athletes can
complete this lift as
prescribed.
1453 BENCHMARK
WODS
February 17, 2019
are all permitted. At the
top of the movement, the
chin must break the
horizontal plane of the bar.
Athletes may wrap tape
around the pull-up bar OR
wear hand protection
(gymnastics-style grips,
gloves, etc.), but they may
not tape the bar AND wear
hand protection. Chest-
to-Bar Pull-Up: This is a
standard chest-to-bar pull-
up. Dead hang, kipping or
butterfly pull-ups are
allowed as long as all of
the requirements are met.
The athlete must begin
with, or pass through, a
hang below the bar with
arms fully extended and
the feet off the ground.
Overhand, underhand or
mixed grip are all
permitted. At the top, the
chest must clearly come
into contact with the bar
below the collarbone.
Athletes may wrap tape
around the pull-up bar OR
wear hand protection
(gymnastics style grips,
gloves, etc.), but they may
not tape the bar AND wear
hand protection. Bar
Muscle-Up: In the bar
muscle-up, the athlete
must begin with or pass
through, a hang below the
bar with arms fully
page 175 of 286
Etc., adding 3 reps to each wodwell.com/wod/team-series-
18-7
exercise every round.
Prior to starting this “THE BEACH”
workout, each athlete will For Time 250 yard Swim
need to create a long 50 Kettlebell Thrusters
straight line on the floor (35/24 lb)
and place a box on the 30 Burpees
center of that line. This 500 yard Swim
workout begins with the 30 Burpees
athletes standing tall. At 50 Kettlebell Thrusters
the call of “3, 2, 1… go!” (35/24 lb)
the athletes will drop down 250 yard Swim
and begin the burpee box
jump-overs. Partners must wodwell.com/wod/the-beach
be synchronized, with their
chests touching the floor at
the same time. Once 3 “THE END”
reps are complete, each 3 Parts Scored Individually
athlete will move to their "The End 1"
barbell and perform AMRAP in 3 minutes
synchronized deadlifts, 20 calorie Row
with both athletes standing 30 Wall Ball Shots (20/14
tall at the top of the lift at lb)
the same time. After 3 20 Toes-to-Bars
deadlifts, the team will 30 Box Jumps (24 in)
move back to the box for 20 Kettlebell Sumo Deadlift
the next round, this time High-Pulls (108/72 lb)
completing 6 reps of each 30 Burpees
exercise. 20 Shoulder-to-Overheads
(135/95 lb)
During each round, the
100 ft Sled Pull
number of repetitions for
each exercise will increase
Rest 1 minute
by 3 reps: 3 the first round,
6 the second round, 9 the
"The End 2"
third, 12 the fourth, etc.
AMRAP in 6 minutes
Teams will follow this
Same workout as above
pattern, completing as
1453 BENCHMARK
WODS
February 17, 2019
extended and the feet off
the ground. Kipping the
muscle-up is acceptable,
but pull-overs, rolls to
support and glide kips are
not permitted. The heels
may not rise above the
height of the bar during
the kip. At the top, the
elbows must be fully
locked out while the
athlete supports their body
above the bar with the
shoulders over or in front
of the bar. Athletes must
pass through some portion
of a dip to lockout over the
bar. Only the hands, and
no other part of the arm,
may touch the pull-up bar
to assist the athlete in
completing the rep.
wodwell.com/wod/sid-19-2-
qualifier
“SQUAT CLEAN
PYRAMID”
For Time 10 Squat Cleans
(245/165 lb), by 2:00
8 Squat Cleans (265/180
lb), by 4:00
6 Squat Cleans (285/195
lb), by 6:00
4 Squat Cleans (305/205
lb), by 8:00
2 Squat Cleans (325/215
lb), by 11:00
page 176 of 286
many repetitions as
possible within the 10-
minute time cap. The
team’s score is the total
number of repetitions
completed.
wodwell.com/wod/team-series-
17-5
“TEAM SERIES
17.8”
For Time (with a Partner)
Partner 1 completes:
1,000 meter Row
50 Thrusters (45/35 lb)
30 Chest-to-Bar Pull-Ups
Then, Partner 2 completes:
1,000 meter Row
50 Thrusters (45/35 lb)
30 Chest-to-Bar Pull-Ups
At the call of “3, 2, 1… go!”
the athlete will grab the
handle and row 1,000
meters. They will then
move to the barbell for 50
thrusters, then to the pull-
up bar for 30 chest-to-bar
pull-ups. They will finish by
slapping hands with the
second athlete, who may
then begin their row. The
second athlete may be
seated on the rower prior
to the first athlete finishing
Rest 2 minutes
"The End 3"
For Time
Same workout as above
Athletes complete as many
repetitions as possible in 3
minutes, then rest one
minute before starting the
workout over and
completing as many
repetitions as possible in 6
minutes. Rest once more
(2 minutes) before
completing the entire
workout in the fastest time
possible.
wodwell.com/wod/the-end
“THE POOL”
10 Rounds for Time 25
yards Swim
3 Bar Muscle-Ups
25 yards Swim
Time Cap: 25 minutes
wodwell.com/wod/the-pool
“THICK ‘N
QUICK”
For Time 4 Rope Climbs
3 Overhead Squats
(245/165 lb)
1453 BENCHMARK
WODS
February 17, 2019
Similar to Event 1 at this
2016's regionals, athletes
will progress through 5
stations at increasing
weights with decreasing
reps. Athletes who do not
complete all the reps at a
given bar before the cut-off
time will be given credit for
the reps they completed at
their last bar and then
ranked based on the time
at which they finished their
last full segment.
wodwell.com/wod/squat-clean-
pyramid
“TEAM SERIES
17.1”
21-15-9 Reps for Time
(with a Partner)
Synchronized Thrusters
(95/65 lb)
Synchronized Bar-Facing
Burpees
This workout begins with
the barbells resting on the
floor and the athletes
standing tall. At the call of
“3, 2, 1... go!” the athletes
will reach down and begin
the synchronized thrusters,
with both athletes in the
bottom of the squat at the
same time. Once 9 reps
are complete, they will
perform 9 synchronized
page 177 of 286
their pull-ups, but the
monitor must be reset to
zero, and they may not
grab the handle until after
slapping hands. The
second athlete will
complete the row,
thrusters and pull-ups in
the same fashion as the
first. This workout ends
when the second athlete’s
chest touches the bar on
the last rep of the chest-to-
bar pull-ups.
Every second counts in this
workout. The team’s score
will be the time it takes to
complete all the
repetitions. Time will be
recorded in full seconds.
Do not round up. If the
team finishes in 12:32.7,
its score is 12:32. There is
no time cap. Note the time
at which the first athlete
finishes, as this will be
required when submitting
your score.
wodwell.com/wod/team-series-
17-8
“TEAM SERIES
18.3”
21-15-9 Reps for Time
(with a Partner)
Synchronized Pull-Ups
Time Cap: 4 minutes
wodwell.com/wod/thick-n-quick
“TRIPLE-G
CHIPPER”
For Time 100 Pull-Ups
80 GHD Sit-Ups
60 Pistols (alternating legs)
40 calorie Row
20 Dumbbell Push Presses
(100/70 lb)
Time Cap: 15 minutes
Athletes will complete 100
pull-ups, 80 GHD sit-ups,
60 one-legged squats, 40
calories on the rower, 20
dumbbell push presses,
then cross the finish line.
The athlete’s score is the
total time it takes for them
to complete the event.
wodwell.com/wod/triple-g-
chipper
“VETWOD 18.2”
For Time 50 Thrusters
(95/65 lb)
40 Overhead Squats (95/65
lb)
30 Toes-to-Bars
20 Front Rack Dumbbell
1453 BENCHMARK
WODS
February 17, 2019
bar-facing burpees, with
both athletes’ chests
touching the floor at the
same time. They will then
perform 15 thrusters, 15
burpees, 21 thrusters and
21 burpees in the same
fashion. This workout ends
when the last athlete’s feet
land on the ground after
jumping the barbell on the
final rep. Every second
counts in this workout. The
team’s score will be the
time it takes to complete
all 90 repetitions. Time will
be recorded in full
seconds. Do not round up.
If the athletes finish in
10:32.7, their score is
10:32. There is no time
cap.
wodwell.com/wod/team-series-
17-1
“TEAM SERIES
17.4”
For Time (with a Partner)
100 calorie Row (switch as
needed)
100 Toes-to-Bars (total)
This workout begins with
one athlete seated on the
rower, the handle stowed
and the monitor set to
zero. At the call of “3, 2,
page 178 of 286
Synchronized Deadlifts
(225/155 lb)
Time Cap: 45 minutes
This workout begins with
the athletes standing
under the pull-up bar. After
the call of “3, 2, 1... go!”
the athletes will jump up
and perform 21
synchronized pull-ups,
making sure to have their
chins over the bar at the
same time for each rep.
They will then move to the
barbell for 21 deadlifts,
standing tall at the same
time for each rep. The next
round begins with 15
synchronized pull-ups
followed by 15
synchronized deadlifts. The
final round requires 9
synchronized pull-ups
followed by 9 synchronized
deadlifts. The workout
ends when both athletes
reach the top of the ninth
deadlift with knees and
hips extended and
shoulders behind their
respective barbells or once
the clock reaches the 45-
minute mark. Every second
counts in this workout. The
team’s score will be the
time it takes to complete
all the repetitions. Time
will be recorded in full
Lunges (2 x 50/35 lb)
10 Handstand Push-Ups
Time Cap: 15 minutes
wodwell.com/wod/vetwod-18-2
“WZA
BARBELLS FOR
BOOBS FINALE”
For Time 28 Bar-Facing
Burpees
7 Rope Climbs
21 Thrusters (155/105 lb)
wodwell.com/wod/wza-barbells-
boobs-finale
“WZA CIRCUS
ACT”
For Time 20 feet Obstacle
Handstand Walk
5 Snatches (205/130 lb)
20 feet Obstacle
Handstand Walk
3 Snatches (225/145 lb)
20 feet Obstacle
Handstand Walk
1 Snatches (245/155 lb)
Time Cap: 6 minutes
This workout will be
performed for time, in
chipper style. On go,
athletes will head from the
starting mat and perform
1453 BENCHMARK
WODS
February 17, 2019
1… go!” the athlete will
reach down, grab the
handle and begin rowing.
Each team may use only
one rower and may switch
who is rowing at any time.
Once 100 calories have
been completed, athletes
must slap hands before
moving to the pull-up bar
and beginning the toes-to-
bars. Only one athlete may
perform toes-to-bars at a
time and may switch who
is working at any point.
This workout ends when
the 100th rep of the toes-
to-bars has been
completed.
Every second counts in this
workout. The team’s score
will be the time it takes to
complete all 200
repetitions. Time will be
recorded in full seconds.
Do not round up. If the
team finishes in 10:32.7,
its score is 10:32. There is
a no time cap
wodwell.com/wod/team-series-
17-4
“TEAM SERIES
17.7”
For Max/Reps in 20
minutes Partner 1:
page 179 of 286
seconds. Do not round up.
If the team finishes in
12:32.7, its score is 12:32.
There is no time cap.
Scaled Option 21-15-9
reps for time of: Jumping
pull-ups Deadlifts
Men: 135 lb. Women: 95
lb. This workout is quick.
Reduce the loading further
if each round will take you
more than 2-3 sets to
complete.
wodwell.com/wod/team-series-
18-3
“TEAM SERIES
18.6”
2 Rounds for Time 100
calorie Row (switch every
25)
50 Handstand Push-Ups
(total)
Time Cap: 20 minutes
Prior to starting this
workout, each athlete will
need to create a station to
perform handstand push-
ups. This workout begins
with one of the athletes
seated on the rower, the
handle stowed and the
monitor set to zero. After
the call of “3, 2, 1… go!”
the seated athlete will
the handstand walk (or
overhead carry, for scaled)
from the required line to
line. Once complete, they’ll
head to their pre-loaded
barbell to complete 5
snatches. Each set of
handstand walk (or
overhead carry) and
snatch must be completed
within a 2:00 window in
order to earn the next two
minutes. If the athlete
completes it in under 2:00,
they’ll begin their second
set of carries, and then add
weight to the barbell and
perform their set of 3
snatches. If performed
under the 4:00 mark,
they’ll perform their last
set of handstand walk, and
then 1 snatch at the final
weight. Once complete,
they’ll sprint to the finish
mat where the judge will
record their time.
Obstacle Handstand
Walk: Entire hand must
start behind the line,
denoting the beginning of
the attempted segment.
The athlete must then
complete the entirety of
each 20ft segment
unbroken. Standing on the
line or falling before hands
cross the next line will not
count as a successful
repetition.
1453 BENCHMARK
WODS
February 17, 2019
0:00-2:00 Handstand Push-
Ups
2:00-4:00 Rest
4:00-6:00 Double-Unders
6:00-8:00 Rest
8:00-10:00 1-Rep-Max
Back Squat
Then, Partner 2:
10:00-12:00 1-Rep-Max
Back Squat
12:00-14:00 Rest
14:00-16:00 Double-
Unders
16:00-18:00 Rest
18:00-20:00 Handstand
Push-Ups
Prior to starting this
workout, each athlete will
need to create a station to
perform handstand push-
ups. This is a 20-minute
workout, with the first
athlete working during the
first 10 minutes, and the
second athlete working
during the second 10
minutes. This workout
begins with the first athlete
standing tall. At the call of
“3, 2, 1… go!” the athlete
will kick up to the wall and
complete as many
handstand push-ups as
possible before the clock
reaches 2:00. They will
then rest until the clock
reaches 4:00. From 4:00-
page 180 of 286
reach down, grab the
handle and begin rowing.
Each team may use only
one rower and MUST
switch every 25 calories
rowed. Once the monitor
reads 100 calories, the
athletes must touch hands
and then may begin the
handstand push-ups.
Each athlete must
complete at least 1
handstand push-up each
round, and only one
athlete may be working at
a time. Teams must touch
hands when switching.
After completing 50
handstand push-ups,
teams can begin Round 2.
The monitor should again
be set at zero and athletes
MUST again switch every
25 calories. Once the
monitor reads 100 calories,
the athletes must touch
hands and then may begin
the second round of
handstand push-ups. Time
stops once the 50th
handstand push-up has
been completed.
Every second counts in this
workout. The team’s score
will be the time it takes to
complete all 300
repetitions. Time will be
recorded in full seconds.
Snatch: The athlete will
start with the pre-loaded
barbell on the floor and in
one swift motion, will lift
the barbell overhead.
While power, squat, or split
is acceptable, hang, pause,
floating or halting is not
permitted. If the barbells
vertical trajectory stops at
any time, that repetition
will not be counted. The
repetition is successful
when the athlete is holding
the bar over the athlete’s
center of mass, hips,
knees, and arms fully
extended.
wodwell.com/wod/wza-circus-act
“WZA
GYMNASTIC
TRIPLET”
4 Rounds for Time 21
Chest-to-Bar Pull-Ups
15 Strict Handstand Push-
Ups
9 Pistols (per leg,
alternating)
Time Cap: 20 minutes
wodwell.com/wod/wza-online-
challenge-18-3
1453 BENCHMARK
WODS
February 17, 2019
6:00, they will complete as
many double-unders as
possible. They will rest
until the clock reaches
8:00, at which point they
will have until 10:00 to find
a 1-rep-max back squat.
Plates smaller than 1⁄2 lb.
may not be used. There is
no limit to the number of
attempts within the 2-
minute time window.
The second athlete will
perform the same
exercises as the first
athlete but in the opposite
order: back squat from
10:00-12:00, double-under
from 14:00-16:00 and
handstand push-up from
18:00-20:00.
The team’s score is the
sum of all the reps
completed during the
handstand push-ups and
double-unders, and the
weight in lb. of the
heaviest squat from each
athlete. For example, if
Athlete 1 completes 40
handstand push-ups, 160
double-unders and a max
squat of 350 lb., and
Athlete 2 completes 35
handstand push-ups, 175
double-unders and a 250-
lb. squat, the team’s score
will be 1,010.
page 181 of 286
Do not round up. If the
athletes finish in 10:32.7,
their score is 10:32. There
is a 20-minute time cap. If
the athletes do not finish
all 300 reps before the
time cap, their score will
be the number of reps
completed.
Scaled Option 2 rounds
for time of: 50-cal. row
25 hand-release push-
ups Modify further to knee
push-ups if the set of 25
will take you more than 5
sets.
wodwell.com/wod/team-series-
18-6
“THE
BATTLEGROUND
”
For Time Rescue Randy
Drag (185/165 lb)
2 Rope Climbs
400 meter Run
Obstacle Course
400 meter Run
2 Rope Climbs
Rescue Randy Drag
(185/165 lb)
Wear 20/14 lb weight vest.
Time Cap: 11/12 minutes
Athletes will start in the
“WZA ONLINE
CHALLENGE
17.1”
6 Reps For Load 1 Clean
1 Front Squat
1 Shoulder-to-Overhead
1 Back Squat
1 Shoulder-to-Overhead
Athlete must find their max
weight for the full 5 reps
(known as "Bear Complex")
without dropping the bar.
Squat Clean into the Front
Squat is acceptable. Any
style Shoulder-to-Overhead
is acceptable (including
thruster-jerks). See also:
"Bear Complex"
wodwell.com/wod/wza-online-
challenge-17-1
“WZA ONLINE
CHALLENGE
17.5”
AMRAP in 17 minutes 20
Handstand Push-Ups
20 Pistols
20 Pull-Ups
20 Wall Balls (20/14 lbs)
(10ft)
For the pistols alternate
legs after each good
repetition.
wodwell.com/wod/wza-online-
1453 BENCHMARK
WODS
February 17, 2019
wodwell.com/wod/team-series-
17-7
“TEAM SERIES
18.2”
For Time (with a Partner)
20 Synchronized Squat
Cleans (135/95 lb)
20 Synchronized Squat
Cleans (185/125 lb)
20 Synchronized Squat
Cleans (225/155 lb)
Time Cap: 7 minutes
This workout begins with
the athletes standing tall
and the barbells resting on
the floor. After the call of
“3, 2, 1... go!” the athletes
will begin their
synchronized cleans,
making sure to reach the
bottom of the squat at the
same time for each
repetition to count. If the
first set of 20 repetitions is
completed, the team’s
judge must record the time
elapsed on the clock.
Athletes will then add
weight to their barbells
(assistance is permitted)
for the second round. The
second round of cleans will
be performed in the same
fashion as the first. If the
second set of 20
repetitions is completed,
page 182 of 286
North Lot. They will begin
by dragging the rescue
dummy, Randy, across the
stadium and then
performing 2 rope climbs,
one on the skinny rope and
one on the fat rope. Next,
they will run out of the
stadium and to a series of
8 obstacles. They then will
return to the stadium,
perform another 2 rope
climbs, and drag Randy
back across the stadium
floor before crossing the
finish line.
wodwell.com/wod/the-
battleground
“THE CINCO 2”
3 Rounds for Time 5
Muscle-Ups
5 Deficit Handstand Push-
Ups
Then,
90 ft Overhead Walking
Lunges (160/100 lb axle
bar)
Time Cap: 7 minutes
This event will begin 1
minute after the end of the
time cap for "The Cinco 1."
There is a 7:00 time cap
for this event.
wodwell.com/wod/the-cinco-2
challenge-17-5
“WZA PEAK 360
PULL & PUSH”
For Time 45 Pull-Ups
100 foot Sled Push
30 Chest-to-Bar Pull-Ups
100 foot Sled Push
15 Bar Muscle-Ups
100 foot Sled Push
Time Cap: 7 minutes
On the call of 3-2-1 go,
athletes will start on the
pull-up bar, and proceed
through their required
number of pull-ups. Upon
completion, they'll proceed
to the pre-loaded sled,
where they'll perform the
required number of
lengths. Once complete,
they'll move back to the
pull-up bar to perform their
required number of chest-
to-bar pull-ups, or in the
case of scaled, the same
quantity of pull-ups. They'll
then perform the same
number of heavy sled push
lengths, and return to the
pull-up bar for one final
movement. All divisions
but scaled, will finish with
the required number of bar
muscle-ups, and complete
the workout with one more
round of heavy sled push.
1453 BENCHMARK
WODS
February 17, 2019
the team’s judge must
again record the time
elapsed on the clock.
Athletes will again adjust
their barbells to the
appropriate loading and
proceed to the third round
of cleans. The workout is
over if all 60 reps are
completed before the time
cap. The team’s score will
be the total time it takes to
complete all 60 reps. If the
team does not complete all
60 reps when the time cap
hits, the score will be
recorded as the number of
reps completed before the
time cap. Scaled Option
Complete as many reps as
possible in 7 minutes
following this pattern: 20
squat cleans, 95 / 65 lb.
20 squat cleans, 135 / 95
lb. 20 squat cleans, 155 /
105 lb. Newer athletes
may want to further reduce
the loading. The first load
should be easy. The
second load should be
harder, but you should be
able to complete the 20
reps in 2-3 minutes. The
final load should be heavy
for you but doable.
wodwell.com/wod/team-series-
18-2
page 183 of 286
wodwell.com/wod/wza-peak-
“THE 360-pull-push
OLYMPIAN”
AMRAP in 9 minutes 20
“WZA ROBIN”
Ground-to-Overhead
(95/65 lbs) For Time 50/40 Chest-to-
7 Bar-Facing Burpees Bar Pull-Ups
15 Ground-to-Overhead
(135/95 lbs) Then, 3 Rounds of:
7 Bar-Facing Burpees 12/8 calorie Echo Bike
10 Ground-to-Overhead 6 Cleans (225/150 lb)
(155/105 lbs)
7 Bar-Facing Burpees 60 foot Heavy Axle Bar
5 Ground-to-Overhead Front Rack Lunges
(185/65 lbs) (170/120 lb)
7 Bar-Facing Burpees
Max Ground-to-Overhead Time Cap: 12 minutes
(225/155 lbs)
At the start of the workout,
wodwell.com/wod/the-olympian
the athlete will run down
their lane to the rig and
perform their designated
“THE TRIPLE 8” movement (pull-ups/C2B)
while facing the crowd
With a Running Clock in 10
(facing their lane). The
minutes AMRAP from 0:00-
athlete will then move to
6:00:
the bike for their
8 Snatches (40/30 kg)
prescribed calories. Once
8 Toes-to-Bars
they have completed their
8 Box Jumps (24/20 in)
calories they will move
forward to their barbell to
Then, from 6:00-10:00:
perform cleans. They will
1 rep max Hang Snatch
repeat this sequence 2
more times in the same
Directly after the 6-minute
fashion. At the completion
AMRAP (part A), take 4
of the last set of cleans,
mins to establish a 1 rep
the athlete must place the
max Hang Snatch (part B).
barbell behind the axle
Any type of Hang Snatch is
bar. The athlete may then
permitted - for example,
start their lunges. Each 10
hang snatch, hang power
1453 BENCHMARK
WODS
February 17, 2019
“TEAM SERIES
18.5”
For Time (with a Partner)
10-9-8-7-6-5-4-3-2-1 reps
of:
Bar Muscle-Ups
Squat Snatches (95/65 lb)
Time Cap: 20 minutes
This workout begins with
one athlete standing tall
under the pull-up bar. The
first athlete will complete
10 bar muscle-ups followed
by 10 squat snatches, then
tag the hand of the second
athlete who will also
complete 10 bar muscle-
ups followed by 10 squat
snatches. Once the second
athlete has completed 10
squat snatches, the team
must tag hands again
before Athlete 1 completes
9 bar muscle-ups followed
by 9 squat snatches,
tagging Athlete 2 to
complete 9 bar muscle-ups
followed by 9 squat
snatches. The team will
continue in this fashion:
Athlete 1 completing a
round followed by Athlete
2 completing the same
round before the team can
progress to the next,
lower-rep round. Every
second counts in this
page 184 of 286
snatch, hang muscle
snatch. Only 1 bar can be
used for this workout. The
athlete must change their
owns weights and clips
must be used.
wodwell.com/wod/the-triple-8
“TRIPLE 3”
For Time 3,000 meter Row
300 Double-Unders
3 mile Run
Scaling Massively reduce
the volume. This should be
a long-duration workout,
but not so long that you
die. Try single-unders.
Keep it long. Beginner
Option For time:
1,000-m row 100 single-
unders 1-mile run
wodwell.com/wod/triple-3
“VETWOD 18.1”
AMRAP in 10 minutes 30
Burpees (to a 25 lb plate)
30 Pull-Ups
30 Box Jump-Overs (24/20
in)
In the remaining time:
Max Burpee Box Jump-
Overs (24/20 in)
Score is total reps
foot section is a rep. Each
section must be performed
unbroken. If a bar is
dropped within a 10 foot
section, that entire section
must be started over. Both
the athlete and the judge
must wait for the event to
be over to exit the field,
athlete must sign their
scorecard before leaving
the stage. This workout
has a 12mn time cap. The
finish mat counts for 1 rep.
If an athlete is not able to
complete the work in the
allotted time-cap, the
athlete shall receive a
+:01 penalty for every
uncompleted repetition
added to the time-cap
which shall act as their
time. Chest to Bar Pull-
ups: This is a standard
chest to bar pull-up. Dead
hang, kipping or butterfly
pull-ups are allowed as
long as all the
requirements are met. The
arms must be fully
extended at the bottom,
with the feet off the
ground. At the top, the
chest must CLEARLY come
into contact with the bar
below the collarbone.
Cleans: A muscle clean,
power clean, squat clean
or split clean may be used,
as long as the barbell
1453 BENCHMARK
WODS
February 17, 2019
workout. The team’s score
will be the time it takes to
complete all 220
repetitions. Time will be
recorded in full seconds.
Do not round up. If the
team finishes in 10:32.7,
its score is 10:32. There is
a 20-minute time cap. If
the team does not finish all
220 reps before the cap,
its score will be the
number of reps completed.
Scaled Option 10-9-8-7-6-
5-4-3-2-1 reps for time of:
Pull-ups Squat snatches
Men: 65 lb. Women: 45
lb. If you struggle with
pull-ups, use assistance.
For the squat snatch, pick
a load at which you can
complete the first round
unbroken. If needed,
reduce the overall volume
by skipping the first few
rounds (start with 8 or 7
and work your way down).
wodwell.com/wod/team-series-
18-5
“TEAM SERIES
18.8”
For Time (with a Partner)
30 Synchronized Toes-to-
Bars
40 Synchronized Single-
Arm Dumbbell Snatches
(50/35 lb)
page 185 of 286
completed in 10 min. The
30-30-30 + Burpee Box
Jump Overs until the clock
hits 10 min! Scaled:
Jumping Pull-Ups Box Step
Overs
wodwell.com/wod/vetwod-18-1
“WZA ASSAULT
FITNESS
TRIPLET”
3 Rounds for Time 9/7 Ring
Muscle-Ups
12 Power Snatches (115/80
lb)
15 calorie Bike
Time Cap: 12 minutes
On the call of "3-2-1, go"
the workout begins with
the athlete performing a
movement on the rings,
either muscle-ups or
jumping ring muscle-ups.
Upon completing all of the
required repetitions, the
athlete will proceed to the
barbell to perform the
required number of power
snatches, which requires
the athlete bring the
barbell from the ground to
overhead, in one swift
motion. The third
movement of the triplet,
the athlete will finish the
comes up to the shoulders,
with the hips and knees
fully extended with the
feet in line and the elbows
in front of the bar. Front
Rack Lunge: Athletes can
bring the bar to their
shoulder in any fashion.
Once the athlete has the
bar in the frontal plane,
they may begin lunging. At
the top of each repetition,
the athletes' hips and
knees must be fully
extended. At the bottom,
the athlete's knee must
make contact with the
floor. Athletes may not
take extra steps between
each lunge. Athletes must
perform each designated
segment without dropping
the barbell from the front
rack.
wodwell.com/wod/wza-robin
“WZA SPECIAL
DELIVERY”
For Time 5/4 Rope Climbs
45 feet Sandbag Carry
(200/140 lb)
9 Thrusters (115/80 lb)
45 feet Sandbag Carry
(200/140 lb)
4/3 Rope Climbs
45 feet Sandbag Carry
(200/140 lb)
1453 BENCHMARK
WODS
February 17, 2019
50 Synchronized Dumbbell
Box Step-Overs (24/20 in)
40 Synchronized Single-
Arm Dumbbell Snatches
(50/35 lb)
30 Synchronized Toes-to-
Bars
Time Cap: 15 minutes
This workout begins with
both the athletes standing
underneath a pull-up bar.
After the call of “3, 2, 1…
go!” the athletes may
begin their synchronized
toes-to-bars, making sure
that all four feet are in
contact with the bar at the
same time. Once 30
synchronized toes-to-bars
have been completed,
athletes proceed to the
synchronized dumbbell
snatches, where they will
perform 40 repetitions.
Each rep is counted once
both athletes have their
dumbbells locked out
overhead. Once 40
dumbbell snatches have
been completed, athletes
proceed to the
synchronized dumbbell box
step-overs, where they will
perform 50 repetitions.
Each rep is counted once
both athletes have stepped
page 186 of 286
round with a calorie bike.
The athlete will continue
through this triplet for
three consecutive rounds.
Upon the completion of the
third round, the athlete will
cross the finish line, and
time will be called.
wodwell.com/wod/wza-assault-
fitness-triplet
“WZA
CELEBRATE 7”
AMRAP in 7 minutes Squat
Clean-and-Jerks (225/155
lb)
The workout begins with a
preloaded barbell to the
required weight, and the
athlete standing tall. At the
start of the clock, the
athlete will begin their 7
min AMRAP of squat clean-
and-jerks. The clean may
be performed in one swift
motion, any style,
however, a hang clean is
not acceptable. Any style
of press is accepted, so
long as the athlete finishes
with hips, knees, and arms
locked out overhead,
weight over their center of
mass, and their feet
directly underneath their
hips. This includes a squat
clean thruster, thruster, or
15 Thrusters (115/80 lb)
45ft Sandbag Carry
(200/140 lb)
3/2 Rope Climbs
45ft Sandbag Carry
(200/140 lb)
21 Thrusters (115/80 lb)
The workout begins with
athletes on the starting
mat. On go, they’ll proceed
to the rope to perform the
required number of rope
climbs. Once complete,
The athlete will proceed to
their sandbag, where
they’ll pick it up, and carry
to and from for three total
trips, for a total of 45ft.
The athlete will drop the
sandbag on the side
closest to their barbell, and
then perform the required
number of thrusters. Once
done, they’ll pick up the
sandbag for three total
trips, returning to the rope
climbs, where they’ll
complete round two.
They’ll continue in similar
fashion until they complete
their 21st thruster, at
which point they’ll proceed
over their barbell to the
finish mat. If the athlete is
unable to complete the
workout in its entirety,
they will receive a +:01
penalty per repetition.
Rope Climb: Athlete must
1453 BENCHMARK
WODS
February 17, 2019
over their boxes and
reached the same side
with all four feet on the
ground at the same time.
Once all 50 repetitions are
completed, athletes will
again perform 40 dumbbell
snatches followed by 30
synchronized toes-to-bars.
This workout ends when all
four feet contact the bar
for the 30th repetition on
the second set of toes-to-
bars.
Every second counts in this
workout. The team’s score
will be the time it takes to
complete all 190
repetitions. Time will be
recorded in full seconds.
Do not round up. If the
athletes finish in 10:32.7,
their score is 10:32. There
is a 15-minute time cap. If
the athletes do not finish
all 190 reps before the
time cap, their score will
be the number of reps
completed.
Scaled Option For time:
30 hanging knee-raises
40 single-arm dumbbell
snatches 50 dumbbell box
step-overs 40 single-arm
dumbbell snatches
30 hanging knee-raises
Men: 35-lb. dumbbells,
20-in. box
page 187 of 286
thruster-jerk. If an athlete
fails a rep of the shoulder
to overhead, and catches it
on their shoulders, they
may reattempt the
shoulder to overhead to
complete the rep. If the
barbell touches the floor
before a rep is achieved,
the athlete must reperform
the entirety of the
repetition. Touch-and-go
repetitions are acceptable.
wodwell.com/wod/wza-online-
challenge-18-1
“WZA DOUBLE
VISION”
For Time 15-12-9-12-15
reps of:
Double Dumbbell Snatches
(50/35 lb)
Burpee Box Jump Overs
(24/20 in)
Time Cap: 12 minutes
The workout begins with
athletes on the starting
mat. On go, they’ll proceed
to their set of dumbbells
and perform the set of 15
double dumbbell snatches.
From there, they’ll
advance to the box and
perform 15 box-facing
burpee box jump overs.
They’ll then advance the
ascend the rope to touch
the required height.
Jumping to begin is
permitted. The athlete
must come down in a
controlled manner.
Sandbag Carry: The
athlete can use any
method to lift the bag.
Once the bag is lifted, the
athlete can begin the carry
in a fully extended
position. If the athlete's
foot crosses the
designated start line
during the carry, they must
step behind that line
before beginning the carry.
The carry must be
performed with the bag in
the frontal plane. The bag
cannot be placed on the
shoulder or back. A
successful carry must start
with both feet clearly
behind the start line and
finish with both feet clearly
in front of the finish line.
Thrusters: This is a
standard barbell thruster in
which the barbell moves
from the bottom of a front
squat to full lockout
overhead. The bar starts
on the ground. The hip
crease must clearly pass
below the top of the knees
in the bottom position. A
full squat clean into a
thruster is allowed when
1453 BENCHMARK
WODS
February 17, 2019
Women: 20-lb. dumbbells,
20-in. box If needed,
substitute AbMat sit-ups
for the knee-raises and
further reduce the weight
of the dumbbells. Ignoring
the dumbbells and
performing unweighted
box step-overs is also an
option.
wodwell.com/wod/team-series-
18-8
“THE CINCO 1”
For Time 5 Deadlifts
(405/265 lb)
5 Weighted One-Legged
Squats, left leg (53/35 lb
Kettlebell)
5 Weighted One-Legged
Squats, right leg (53/35 lb
Kettlebell)
Then,
80 ft Handstand Walk
Time Cap: 7 minutes
"The Cinco 2" begins
precisely 1 minute after
the time cap.
wodwell.com/wod/the-cinco-1
“THE
MOTIVATOR”
AMRAP in 9 minutes
Shoulder-to-Overhead
page 188 of 286
box to the next section,
and head back to the
dumbbells for the set of 12
of each movement, then 9
of each movement, then
another round of 12 of
each movement, and
finally, one more round of
15 of each movement.
Once finished with their
final burpee box jump
over, they’ll sprint to the
finish mat where the judge
will record their time.
Double Dumbbell
Snatch: The Double
Dumbbell Snatch is
performed to a similar
standard as a single arm
dumbbell snatch. The
athlete performs the
exercise with two
dumbbells instead of one.
A successful rep starts with
the dumbbells in contact
with the ground and
finishes with both of them
locked out overhead, with
the athlete’s knees and
hips fully extended. The
dumbbells must be lifted
overhead in one swift
motion, not touching the
hip, torso or shoulders in
any way. At the bottom,
only one head of each
dumbbell needs to touch
the ground. Touch and go
is permitted. Burpee Box
Jump Over: The Burpee
the bar is taken from the
floor. If the barbell is
dropped from above, the
barbell must settle before
the athlete picks it up; for
the next repetition. The
barbell must come to a full
lockout overhead, with the
hips, knees, and arms fully
extended, and the bar
directly over the middle of
the athlete’s body for the
rep to count.
wodwell.com/wod/wza-special-
delivery
“WZAOC 18.1
QUALIFIER”
For Time 150 Double-
Unders
60 Wall Ball Shots (20/14
lb)
30 Chest-to-Bar Pull-Ups
150 Double-Unders
Time Cap: 12 minutes
Scaling 100 Unloaded
Barbell Lateral Jump Overs
60 Wallballs (14, 10lbs)
@10/9ft (9ft for all 13-15)
30 Jumping Chest to Bar
100 Unloaded Barbell
Lateral Jump Overs Flow
Workout 1 is a “for-time”
event, that begins with the
athlete standing tall, jump-
rope in hand. At the start
1453 BENCHMARK
WODS
February 17, 2019

(115/85 lbs)
Front-Rack Lunges (115/85
lbs)
Penalty Each Time Bar is
Dropped*
*If athlete drops the bar
during the Shoulder-to-
Overhead, penalty is 20
Double-Unders. If athlete
drops the bar during the
Front-Rack Lunges, penalty
is 5 burpees.
wodwell.com/wod/the-motivator
“THE
SEPARATOR”
For Time For Men:
12 Ring Handstand Push-
Ups
15 Back Squats (225 lb)
20 Burpees
9 Ring Handstand Push-
Ups
18 Front Squats (205 lb)
20 Burpees
6 Ring Handstand Push-
Ups
21 Overhead Squats (185
lb)
20 Burpees
For Women:
15 Back Squats (165 lb)
20 Burpees
6 Ring Handstand Push-
Ups
Box Jump Over requires
the athlete must perform
the burpee portion of the
movement facing the box.
Both feet must kick back,
then touch their chest to
the ground. Then, both
come back at the same
time (regionals and games
standard). A 2-foot take off
is required, and the athlete
may clear the box; full
extension at the top of the
box is not required. Only
feet may touch the box, no
hands or other body parts.
The athlete may step
down. If the athlete
misses the jump, only the
jump needs to be
performed again. The rep
is counted once the
athlete’s feet touch the
ground on the other side of
the box. Stepovers are
allowed for the scaled
division.
wodwell.com/wod/wza-double-
vision
“WZA MUSCLE-
UP SANDWICH”
For Time 90 Double-Unders
70 Wall Ball Shots (20/14
lb, 10 ft)
50 Deadlifts (185/135 lb)
30 Muscle-Ups
50 Deadlifts (185/135 lb)
of the ascending clock, the
athlete may begin with
double-unders. Upon
accumulation of the
required 150 repetitions,
they will then advance to
the wallballs. Upon
completion of their 60
wallball repetitions, the
athlete and/or judge will
note the time, as this will
be used as the tie-breaker.
They will then advance to
the pull-up bar to complete
the required number of
chest-to-bar pull-ups. Once
finished, they will again
return to the jump rope, to
accumulate 150 double-
unders. Upon completion
of the final double-under,
time will be called which
will be noted as the
athletes score: total time
to complete the above
workout. Movement
Standards Double-
Under: The double-under
requires the athlete
complete two rotations of
the rope beneath the
athlete's feet for every
singular jump. If the rope
does not pass beneath the
athlete's feet twice, such
as tripping on the rope
during the second rotation,
that rep shall not count.
Wall Ball Shots: For the
wallball, the athlete must

page 189 of 286

1453 BENCHMARK
WODS
February 17, 2019
18 Front Squats (145 lb)
20 Burpees
4 Ring Handstand Push-
Ups
21 Overhead Squats (125
lb)
20 Burpees
2 Ring Handstand Push-
Ups
Time Cap: 16 minutes
wodwell.com/wod/the-separator
“TRIANGLE
COUPLET”
15-10-6 Reps for Time
Thrusters (165/115 lb)
Bar Muscle-Ups
Time Cap: 10 minutes
Athletes will complete 15
thrusters, then 15 bar
muscle-ups, 10 thrusters
and 10 bar muscle-ups,
then 6 thrusters and 6 bar
muscle-ups. After each
round, the athlete will
advance the barbell
forward to the next rep
mat. The event is complete
when the athlete finishes
their last bar muscle-up
and crosses the finish line.
wodwell.com/wod/triangle-
couplet
page 190 of 286
70 Wall Ball Shots (20/14
lb, 10 ft)
90 Double-Unders
Time cap: 30 minutes
At the start of the clock,
athletes will begin with
barbell pre-loaded and
rope in hand. At the
conclusion of the final jump
rope repetition at the end
of the workout, the athlete
will record their time. If the
athlete is unable to
perform the entirety of the
work beneath the 30:00
time-cap, record a 1
second penalty for every
missed repetition (ie. if
they were unable to
perform the 30 muscle-
ups, the second set of 50
deadlifts, 70 wallballs, and
90 double-unders= 240
repetitions= total time:
34:00.)
wodwell.com/wod/wza-online-
challenge-18-6
“WZA ONLINE
CHALLENGE
17.3 & 17.4”
For Load and Reps in 19
minutes From 0:00-5:00:
Find 1-Rep Max Snatch
From 5:00-14:00, AMRAP:
start with the ball at a
dead stop on the ground.
The athlete may then pick
up the ball and stand tall
before beginning a set, or
squat clean the ball, before
beginning their first
repetition of any set. An
athlete may not start in a
squat, pick up the ball from
this position, and toss the
ball to the target. A
repetition consists of an
athlete holding the ball in
the “front rack,” and
performing a full squat,
hip-crease passing below
the top of the knee, and
when vertically extending
throwing the ball to a
specific target height. If
the athlete’s hip does not
break parallel, or the
target does not touch the
wall, that rep will not be
counted. The athlete may
then catch the ball and
perform multiple reps if
they so choose. Finally,
athletes may not catch the
ball on the bounce, and
head right into a wallball
repetition. The ball must
be settled on the floor
before picking it up to
begin another set. Chest-
to-Bar: The chest to bar
pull-up begins with an
athlete at a dead-hang
(arms, shoulders, and hips
1453 BENCHMARK
WODS
February 17, 2019

3 Power Snatches (75/55 extended) from a pull-up

“TWO-STROKE
PULL”
5 Rounds for Time 300
meter Run
20/15 calorie Assault Bike
44 ft Sled Pull
Time Cap: 18 minutes
Athletes will complete 5
rounds of the workout,
finishing when they pull
the sled across the finish
line.
wodwell.com/wod/two-stroke-pull
“VETWOD 18.3”
3 Round for Time 50
Double-Unders
20 Kettlebell Swings (53/35
lb)
At the 8-minute mark, 5
minutes to find:
1 rep max Clean
wodwell.com/wod/vetwod-18-3
“WZA BAY
WATCH”
lbs)
3 Box Jumps (24/20 in)
6 Power Snatches (75/55
lbs)
6 Box Jumps (24/20 in)
9 Power Snatches (75/55
lbs)
9 Box Jumps (24/20 in)
Increasing each round by 3
reps each movement
From 14:00-19:00:
Find 1-Rep Max Snatch
Score of the Snatch
component is the
combined load of the first
and second max lifts.
wodwell.com/wod/wza-online-
challenge-17-3-17-4
“WZA ONLINE
CHALLENGE
17.7”
For Time 1,000 meter Row
15/12 Ring Muscle-Ups
30 Thrusters (95/65 lb)
wodwell.com/wod/wza-online-
challenge-17-7
rig. The athlete then, using
any style (kipping,
butterfly, strict,) must draw
anywhere from their
clavicle to their first rib in
physical contact with the
bar. Each repetition begins
with the athlete in a dead-
hang, and finishes with the
athlete making contact
with their chest to the bar.
wodwell.com/wod/wzaoc-18-1-
qualifier
“WZAOC 18.5
QUALIFIER”
AMRAP in 15 minutes 30
Back Squats (135/95 lb)
30 Toes-to-Bars
30 Back Squats (135/95 lb)
30 Deficit Handstand Push-
Ups
30 Back Squats (135/95 lb)
30/20 Ring Muscle-Ups
Scaling 30 Back Squats
(95, 65Lbs) 30 Hanging
Knee Raises 30 Back
Squats 30 Hand Release
Push-Ups 30 Back Squats
30/20 Pull-Ups

For Time 5000 meter Run “WZA Flow

wodwell.com/wod/wza-bay-watch
PROGENEX BAR
COMPLEX”
For Time 3 Hang Cleans,
Workout 5 is a 15min
AMRAP, with the score
being the total number of

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1453 BENCHMARK
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February 17, 2019
“WZA DEATH BY
TRIPLET”
E2MOM For As Long As
Possible 8 Burpee Box
Jump Overs (24/20 in)
8 Hang Power Snatches
(115/80 lb)
8 Thrusters (115/80 lb)
Rest until the next 2-
minute mark
Every two minutes, on the
minute athlete will attempt
to complete the designated
work within a two minute
running clock. If the athlete
completes all the required
work within the 2:00
window, they rest the
remainder of the 2:00. At
minute 2:00, they have
until minute 4:00 to
complete another round. If
they complete the round,
they rest until minute 6:00.
They’ll begin a new round
at minute 6:00 and have
until minute 8:00 to
complete another
complete round. This
continues, with the athlete
working to complete a full
round under each two
minute clock. If the athlete
is unable to complete the
entirety of the work in any
allotted two minute round,
their workout is over. For
the 2018 Wodapalooza
page 192 of 286
Front Squats, Shoulder-to-
Overheads (245/1165 lb)
2 Hang Cleans, Front
Squats, Shoulder-to-
Overheads (265/175 lb)
1 Hang Clean, Front Squat,
Shoulder-to-Overhead
(285/185 lb)
Time Cap: 5 minutes
Athletes will start with a
pre-loaded barbell, and
proceed through the
following complex of
3 hang cleans, 3 front
squats, & 3 shoulder-to-
overheads. After finishing
each round, athletes will
advance to a heavier
barbell to perform 2 hang
cleans, 2 front squats, &
2 shoulder-to-overheads.
The final round consists of
1 hang clean, 1 front
squat, and 1 shoulder to
overhead at the heaviest
load.
wodwell.com/wod/wza-
progenex-bar-complex
“WZA SKI
SCHOOL”
For Time 40/30 calorie Ski
Erg
250 meter Swim
50 Heavy Double-Unders
50 Heavy Double-Unders
repetitions performed
within the fifteen-minute
window. Prior to the start
of the workout, the athlete
will begin with a preloaded
barbell with clips for the
back squats. Team WZA
recommends using a rack
for this workout, but
athletes may choose to
keep the barbell on the
ground or take it from the
rack. Also, athletes must
pre-measure out the box
for their hand location
during the handstand
push-up repetitions, with
more specifics listed out
below. Athletes will
proceed through the
allotted movements in
sequential order, and if
able to get through it in its
entirety, will then proceed
to start back at the first
movement and continue
through again until the
clock runs out. At the start
of the clock, athletes will
begin with their set of Back
Squats. Athletes may take
as many sets as necessary
to complete the total
number of required
repetitions. Once
completed, the athlete will
advance on to the pull-up
rig for the toes-to-bar.
Once again, the athlete
may break it up how they
1453 BENCHMARK
WODS
February 17, 2019

online challenge, athletes
were capped at 12 rounds
with the tie-breaker being
the time on the clock when
they finished the 12th
round (ie. 23:33.)
wodwell.com/wod/wza-online-
challenge-18-2
“WZA ICEAGE
MEALS STRONG
SWIM”
2 Rounds for Time 200
meter Swim
150 Air Squats
10 Sandbag Cleans
(150/100 lb)
50 meter Sandbag Bear
Hug Carry
Time Cap: 21 minutes
Athletes will begin on their
starting mats, and on the
call of 3-2-1 go will head
clockwise around the
competition floor until they
reach the ramp into the
water. They'll proceed
down the ramp, and begin
their swim around 3 buoys.
Upon returning to the
ramp, they'll have
completed 200m. Please
note, the use of a life-
vest will be available
but will result in 60
minutes added to your
50 Heavy Double-Unders
40/30 calorie Ski Erg
*+5 calorie for every break
Time Cap: 14 minutes
At the start of the workout
, the athlete will start the
ski for calories. Once
finished, the athlete will
follow the path to the
water and swim 250m,
after which the athlete will
re-enter the field and
follow the path back to the
jump rope station. Each set
of jump rope will be
performed on one station.
The athlete will advance
after the completion of
every prescribed set of
repetitions in the jump
rope station. Each set of
jump ropes must be
performed unbroken, if the
athlete breaks at any point
during the set, a 5 calorie
penalty will be added to
the final ski erg. There will
only be 1 penalty per
station for a maximum
total of 3 penalties totaling
up to 15 calories. The
athlete will then move to
the ski erg to complete the
total amount of calories
required including the
penalties. Once the
prescribed number of
calories is reached (plus
wish, but may not advance
to the next movement
before completion of the
toes-to-bar. Once
complete, the athlete will
head back to the same
barbell for another set of
required Back Squats.
Upon completion, they’ll
head to the wall for their
required version of
handstand push-ups. Once
they complete the required
repetitions, they’ll head
back to the Back Squats.
Upon completion of the
Back Squats, they’ll then
head to the hanging rings
for ring muscle-ups. If they
are able to complete the
required number of
repetitions within the
fifteen time-cap, athletes
will then start back at the
top of the workout with
another set of Back Squats.
They’ll continue in this
fashion until the time runs
out. This workout is scored
as the total number of
repetitions completed
within the 15-minute cap,
with the time-cap being
the time on the clock after
the completion of the
second movement (toes to
bar or hanging knee
raises.) Movement
Standards Back
Squats: The barbell back

page 193 of 286

1453 BENCHMARK
WODS
February 17, 2019
total time. They'll then
proceed up the ramp, and
head clock-wise back to
their lane, where they'll
begin air squats. Upon
completion of the 150 air
squats, they'll grab their
sandbag and perform the
10 sandbag cleans. This
requires the athlete brings
the bag from the ground,
up and over their shoulder
with full hip and knee
extension. Once complete,
they must pick up the
back, and hold it in a "bear
hug" position in the front of
their body, and carry it for
a total of 50m. They'll
continue this for two total
rounds. All adaptive
athletes will perform a
different version of WOD 5,
which includes a distance
swim for time.
wodwell.com/wod/wza-iceage-
meals-strong-swim
“WZA ONLINE
CHALLENGE
17.2”
AMRAP in 7 minutes 21-15-
9 Reps of:
Deadlifts (225/155 lb)
Overhead Squats (135/105
lb)
page 194 of 286
potential penalty calories).
The athlete will finish the
workout on their start mat.
If the athlete is unable to
complete the workout in its
entirety, they will receive a
+:01 penalty per
repetition. Ski Erg: Feet
must remain on the ski erg
platform at all times. We
strongly advise athletes
use shoes while standing
on the ski erg platform.
Hands must stay in
between the black bars of
the platform at all times.
Double Unders: This is a
standard double-under in
which the rope passes
completely under the feet
twice for each jump. The
rope must spin forward for
the rep to count.
wodwell.com/wod/wza-ski-school
“WZA TWO-
FOR-ONE
SPECIAL”
For Time and Load (WOD
4) 2 Rounds for Time:
40 calorie Row
40 Toes-to-Bars
40 Overhead Squats (95/65
lb)
Time cap: 18 minutes
squat requires the athlete
have a preloaded barbell,
with clips, either on the
rack or the floor. The
athlete will bring the
barbell to the back-rack
and may then begin their
repetitions. Each rep will
start standing tall with hips
and knees extended. The
athlete will then pass
through a full-depth squat,
with their hip crease
passing below the top of
their knee. Each rep will
finish with the athlete
finishing standing tall with
the athlete's hips and
knees at full extension.
Toes to Bar (Hanging
Knee Raises): The toe to
bar requires an athlete
start each set at a dead
hang from a pull-up bar,
with shoulders, arms, hips,
and legs at full extension.
Each repetition consists of
an athlete bringing both
feet behind the
perpendicular vertical plain
created by the pull-up bar,
and finishes with both feet
simultaneously in contact
with the pull-up bar,
between the athlete’s
hands. If the athlete is
required to perform
hanging knee raises, each
rep consists of an athlete
bringing both feet behind
1453 BENCHMARK
WODS
February 17, 2019
50 Double-Unders after
each Round
Complete 21 Deadlifts, 21
Overhead Squats and 50
Double-Unders, then 15
Deadlifts, 15 Overhead
Squats and 50 Double-
Unders, then the set of 9
Deadlifts, 9 Overhead
Squats, 50 Double-Unders.
Repeat until time is up.
wodwell.com/wod/wza-online-
challenge-17-2
“WZA ONLINE
CHALLENGE
17.6”
AMRAP in 15 minutes 10-8-
6-4-2 Reps of
Hang Power Cleans
(ascending weight)
Lateral Over-the-Bar
Burpees
Toes-to-Bars
Starting weight is 135/95
lbs. After finishing the
round of 2 reps, increase
the weight and start again
on the round of 10 at
165/115 lbs, then 185/125,
205/135, 225/145,
245/155.
wodwell.com/wod/wza-online-
challenge-17-6
page 195 of 286
Then, (WOD 5) with
Remaining Time:
1 rep max Hang Snatch
Time cap: 20 minutes
Athletes may begin
strapped into the rower,
with a reset device
displaying zero calories. At
the start of the clock, the
athlete will proceed to row
until they hit the required
number of calories. Once
the monitor registers the
required number, they may
exit the rower and they’ll
then head to the pull-up
bar. Next, the athlete will
begin performing the
required rounds and reps
of toes to bar. Each rep
must begin with the
athlete hanging from the
pull-up bar at full shoulder
and arm extension. To
commence each rep, the
athlete’s feet must break
behind the perpendicular
plane set by the pull-up rig
and the floor. At the
conclusion, the athlete
must have both toes touch
the pull-up bar
simultaneously between
the athlete’s hands. Once
the athlete completes their
final rep of toe-to-bar or
hanging knee raises, they
will advance to the
the perpendicular vertical
plain created by the pull-
up bar and finishes with
both the athlete’s knees
passing above their hip
creases. (Deficit)
Handstand Push-up: For
the deficit handstand push-
up, prior to the start of the
workout, athletes must
measure out and mark a
box measuring 36in wide
by 24in from the floor. This
is for the athlete’s hand
placement. The athlete’s
palms may not extend
beyond this box over the
course of any handstand
push-up repetition,
however, their fingers may.
If performing repetitions at
a deficit, we recommend
marking clearly on top of
the plates or platform
athletes are using to place
their hands, to ensure
hands do not go outside of
this box. Each repetition
begins with the kicking
upside down, onto the wall,
with the athlete’s hands
clearly inside of the box,
arms and shoulders locked
out, body vertically
aligned, with feet in
contact with the wall. Once
this position is established,
the athlete may lower their
body down to bring their
head in contact with the
1453 BENCHMARK
WODS
February 17, 2019

overhead squat. At the ground. From here, the

“WZA
POWERDOT 7K
& WRECK BAG
RUN”
For Time 7000 meter Run
Then,
1 mile Run with Wreck Bag
This workout is part of a
dual event, featuring both
WOD 1 & WOD 2, the
Wreck Bag Mile. Using chip
timing software, athletes
will run through a course
out and around downtown
Miami wearing a timing
bib. Mid-way through the
course, they will be faced
with the start of WOD 2,
which is a continuation of
their current run. This,
however, does not affect
their WOD 1 score, which is
the total time through the
entire of the Powerdot 7k
run. This workout is simply
scored as the fastest total
time on the run.
wodwell.com/wod/wza-
powerdot-7k-wreck-bag-run
“WZA RPM
CHIPPER”
For Time 150 meter Run
50 Deadlifts (225/155 lb)
150 meter Run
start, the athlete may
choose to bring the pre-
loaded barbell overhead
however they please.An
athlete may squat snatch
their first repetition of each
set from the floor, and that
shall count as a repetition.
At the conclusion of the
last overhead squat in
round one, the athlete will
proceed back to the rower,
and reset the monitor to
display zero calories, and
proceed through the triplet
for their second and final
round. Once the athlete
finishes two rounds or hits
the 18 minute time-cap,
whichever comes first, the
athlete will begin workout
5. Workout 5 begins with
the balance of the 20
minute running clock.
Using the preloaded
barbell from workout 4, the
athlete will proceed to
attempt to find their 1RM
hang-snatch, any style.
The barbell must first be
deadlifted off the ground to
full hip and knee
extension. Then, while
keeping the barbell off the
ground, the athlete in one
swift motion must bring
the barbell from the hang
position to overhead, using
a muscle, power, squat, or
athlete may use any style
of handstand push-up,
including kipping or strict,
to press and finish with
their body vertically
aligned, arms and
shoulders locked out, and
feet in contact with the
wall. Each rep must have
the athlete’s head make
contact with the floor, and
finish in this extended
position. If at any point in
time an athlete kicks off
the wall, they must first
establish the locked out
finish position, with body
vertically aligned before
lowering down to begin
repetitions. If over the
course of a repetition, the
athlete’s hands leave the
marked box, that rep shall
not count. However, if the
athlete is resting with their
head on the floor, they
may adjust their hands
(which may have them
come out of the box,) but
must return them to the
box before attempting to
complete another
repetition. If performing
deficit, the athlete must
use a flat surface for their
hands; for example,
athletes may not use
parallettes nor place their
fingers in the holes on

page 196 of 286

1453 BENCHMARK
WODS
February 17, 2019
40/30 Ring Dips
150 meter Run
30 Alternating Dumbbell
Squat Snatches (70/50 lb)
150 meter Run
200 Weighted RPM Scout
Double-Unders
150 meter Run
100 foot Handstand Walk
Time Cap: 20 minutes
On the call of 3-2-1, go, the
athlete will proceed to
the trueform to begin a
150m run. This run will act
as a "buy-in" for this
and every subsequent
movement of the chipper.
Once done with the run,
the athlete will head to
their preloaded barbell to
begin their set of 50
deadlifts. After completing
the deadlifts, they'll head
back to the trueform for
another set of 150m on the
trueform. Once complete,
they'll move to the ring
dips/hand-release push-
ups. Then they'll head back
to the 150m run, and
proceed through the
same fashion from the
alternating dumbbell squat
snatches, back to the run,
then to the single-unders,
back to the run, then 100ft
handstand walk or
dumbbell overhead
page 197 of 286
split snatch. The athlete
may make as many
attempts as possible over
the balance of the 20
minute running clock used
for workout 4 & 5. The
heaviest single lift
performed will be the only
lift to count towards the
athlete’s score for WOD 5.
wodwell.com/wod/wza-online-
challenge-18-4-18-5
“WZAOC 18.4
QUALIFIER”
AMRAP in 16 minutes 2
Devil Presses (50/35 lb)
2 Alternating Dumbbell
Box Step-Ups
4 Devil Presses (50/35 lb)
4 Alternating Dumbbell
Box Step-Ups
6 Devil Presses (50/35 lb)
6 Alternating Dumbbell
Box Step-Ups
Scaling 35, 20 lbs & 1 DB
for Step-ups (carry
anyway) Flow Workout 4 is
a 16min AMRAP, with the
score being the total
number of repetitions
performed. Athletes will
begin standing tall, with
their dumbbells resting on
the ground. At the start of
the clock, the athlete will
begin with the set of two
plates. Ring
Muscle-ups: The ring
muscle-up begins with a
set of hanging rings. The
athlete must begin each
set at a dead hang from
gymnastics rings, with
shoulders, arms, hips, and
legs at full extension. The
athlete must then, either
using a strict or kipping
method, bring themselves
on top the rings and finish
with the athlete’s
shoulders over the rings, in
a finished dip position, with
arms locked out. If cycling
repetitions, the athlete
must change direction at
the bottom of the rings.
Any form of an up-rise or
any other in-ordinary
movements will not be
accepted.
wodwell.com/wod/wzaoc-18-5-
qualifier
1453 BENCHMARK
WODS
February 17, 2019
walking lunge.
wodwell.com/wod/wza-rpm-
chipper
“WZA THE
OCHO CHIPPER”
For Time 30/20 Bar Muscle-
Ups
30 Hang Power Cleans
(155/105 lb)
30 Deficit Handstand Push-
Ups (4/2 in)
30 Front Squats (155/105
lb)
30 Toes-To-Bars
30 Shoulder-to-Overheads
(155/105 lb)
Bar Muscle-Up: The bar
muscle up begins with the
athlete at a dead hang on
the pull-up bar. Arms must
be fully extended with feet
off of the ground. Kipping
of any kind is permitted as
long as feet do not pass
the height of the pull-up
bar. At the top of each
repetition, the elbows must
be fully locked out while
the athlete is in a position
of support above the bar.
Athletes may not rest on
the bar using a weight belt,
laying on their torso, hip,
etc. In the locked out
position, the hands are the
only point of contact
page 198 of 286
(2) devil presses
(explained below.) Once
the athlete completes the
two devil presses, they will
continue to the plyometric
box set to the specific
height, where they will
perform two total
alternating dumbbell step-
ups with the same weight.
For the first set of two, that
includes one step-up with
the right leg, and one step-
up with the left leg,
totaling two (2.) Upon
completion of the set of
two step-ups, the athlete
will perform four (4) devil
presses. Then, they’ll
complete four (4)
alternating DB step-ups (2
L & 2 R.) Upon the
completion of the round of
8/8, the athlete and/or
judge should note the time,
as this will be used as the
tie-breaker in the case of a
tie. They’ll continue in this
fashion, increasing the
reps of each movement by
two repetitions, until the
end of the 16 minute clock.
This workout is scored as
the total number of
repetitions completed
within the 16 minute cap.
Movement Standards
Devil Press: The Devil
Press is a movement
featuring two dumbbells of
1453 BENCHMARK
WODS
February 17, 2019
helping the athlete stay in
support. Athletes cannot
remove their hands from
the pull-up bar in the
position of support. Hang
Power Clean: Bar must
be deadlifted first before
engaging in any pulling
movement, and must
clearly stop at the hip. Bar
must be received in the
front rack position in one
motion from the hang
position and may not be
lowered below the knees.
Full extension of the hips
and knees must be
achieved with the bar in
the front rack position for
the rep to count. Reps can
be unbroken or partitioned
as needed. Handstand
Push-Up: Every repetition
of the handstand push-up
begins and ends at the top
of a handstand, with the
arms fully locked out, the
heels in contact with the
wall, the hips open and the
body in line with the arms.
The feet do not need to
remain in contact with the
wall for the entire
movement, but both must
touch the wall at the top of
the movement. Kipling is
allowed. Front Squat: In
the front squat, the barbell
must be held in the front
rack position. The hip
page 199 of 286
the same weight, and is
essentially a combination
of a dumbbell burpee, and
a double dumbbell snatch.
Athletes will start each
repetition with the
dumbbells on the ground.
Then, with the athlete’s
hands on the dumbbell,
they’ll perform a burpee,
with chest making contact
with the floor. From here,
the athlete will jump to
their feet, never taking
their hands from the
dumbbells. Next, the
athlete shall snatch or
swing both dumbbells from
the floor simultaneously,
and finish with both locked
out overhead, with hips,
knees, shoulders, and arms
at full extension. This shall
indicate a completed
repetition. Please note, the
athlete may “swing” the
dumbbells between their
legs to help to build
momentum to get them
overhead, but the athlete
may NOT pause at the
shoulders and press the
dumbbells. Alt. Dumbbell
Step-Up: Next is the
dumbbell step-up. For this
movement, the athlete
must start with the
dumbbells in their hands at
the athlete’s sides, with
both feet in contact with
1453 BENCHMARK
WODS
February 17, 2019
crease must clearly pass
below the top of the knees
in the bottom position. At
the top, the knees and hips
must be completely open
with the barbell in control.
A full squat clean on the
first repetition will count as
a repetition as long as all
the above requirements
are met. Toes-to-Bar: The
athlete must go from a full
hang position to having the
toes touch the pull-up bar.
Both feet must touch the
bar at the same time,
inside the hands. The arms
and hips must be fully
extended at the bottom
and the feet must be
brought back behind the
bar. Shoulder-to-
Overhead: The athlete
must start with a barbell
on the shoulders and move
the bar overhead with the
arms any way (ie: strict
press, push press, push
jerk, etc.) The barbell must
come to a full lockout
overhead, with the hips,
knees, and arms fully
extended, and the bar
directly over the middle of
the athlete’s body for the
rep to count.
wodwell.com/wod/wza-ocho-
chipper
page 200 of 286
the ground. The athlete will
then, leading with one leg,
step onto the box. A
repetition is complete
when both feet are on top
of the box, dumbbells in
hand, with hips and knees
at full extension. Before
beginning the next
repetition, both feet must
come back in contact with
the ground. Each repetition
must alternate which foot
is leading. The athlete
must also refrain from
using their hand or the
dumbbell in contact with
the box to assist them with
their step-up.
wodwell.com/wod/wzaoc-18-4-
qualifier
“WZAOC 18.7
QUALIFIER”
Death By Every 2 Minutes
on the Minute 8 Burpee
Box Jump Overs (24/20 in)
8 Hang Power Snatches
(115/80 lb)
8 Thrusters (115/80 lb)
Scaling 8 Burpee Box
Jump Overs (20, 16in - May
Step-Over) 8 Hang Power
Snatches (75, 55Lbs) 8
Thrusters (75, 55Lbs) Flow
Prior to the start of WOD 7,
athletes shall have a pre-
1453 BENCHMARK
WODS
February 17, 2019
“WZAOC 18.2 &
18.3
QUALIFIERS”
AMRAP in 8 minutes
Workout 2
From 0:00-3:00:
Max Rep Clean-and-Jerks
(165/115 lb)
Transition from 3:00-5:00.
Workout 3
From 5:00-8:00:
1 Rep Max Clean-and-Jerk
WOD 2 & 3 begins with a
barbell pre-set to a specific
weight. At the start of the
eight-minute clock, the
athlete will use the first
three minutes to perform
as many clean & jerks as
possible, any style. At the
conclusion of the first three
minutes, WOD 2 is done,
and the score is the total
number of reps completed.
The clock will then
continue, and minute 3:00
to minute 5:00 is
considered a rest period.
The athlete may do
whatever they like during
this time, including change
the weight on the barbell
in preparation for the start
of WOD 3. At the 5:00
mark, WOD 3 begins. From
page 201 of 286
loaded barbell with clips to
the assigned hang snatch
and thruster load, and a
plyometric box at the
assigned height. The clock
shall be set ascending to
60:00. At the start of the
clock, the athlete will begin
the first two-minute round
(0:00 to 2:00,) with their
first set of eight burpee
box jump-overs. Upon
completion of the eight
repetitions, the athlete will
proceed to the barbell,
where they’ll complete
eight hang snatches.
Finally, they’ll close out the
round with eight thrusters
with the same barbell. If
the athlete is able to
complete the allotted work
(8 reps of the three
movements) within the
two-minute window, they’ll
earn themselves another
two minute round starting
at 2:00. If there is any
remaining time within the
2 minute round upon
completion of the work, the
athlete must rest the
remainder. At minute 2:00,
the athlete will begin again
with the 8 burpee box
jump overs, 8 hang
snatches, and 8 thrusters.
If they finish it within the
window of 2:00 to 4:00,
they’ll rest the remainder,
1453 BENCHMARK
WODS
February 17, 2019
minute 5:00 to minute
8:00, the athlete shall build
up in weight to establish
their heaviest possible
clean & jerk, any style. The
athlete may increase and
decrease weight during the
two minute rest period,
and during this three
minute window however
they so please. All
attempts must be
completed by the 8:00
mark, at which point WOD
3 is complete. Please note,
you must have clips on the
bar when performing clean
and jerks for both WOD 2 &
WOD 3. Movement
Standards
Clean & Jerk: For the
clean & jerk on WOD 2 & 3,
any style of clean, and any
style of jerk is permitted.
This simply means the
barbell must originate on
the floor, arrive at the
athlete’s shoulder, and
finish with the barbell
locked out overhead, with
the athlete’s hips, knees,
shoulders, and arms at full
extension, with the barbell
over the athlete’s center of
mass. Some examples of
permissible reps include a
power clean, split clean,
hang clean, squat clean,
hang squat clean, into a
strict press, push press,
page 202 of 286
and repeat again at minute
4:00 to 6:00. Athletes will
continue in this fashion for
as long as possible until
they are no longer able to
complete the entirety of
the 8/8/8 within the two-
minute window. If they do
not complete the entire
work within any of the 2:00
windows, their workout
concludes. This workout is
scored as the total number
of repetitions completed.
The tie-breaker shall be
recorded as the total time
on the clock at the
conclusion of the athlete’s
previous complete round.
For example, if an athlete
finishes round 6 at 11:47,
and is not able to complete
the next round, their score
would be their total
repetitions, and 11:47
would be recorded as the
tie-breaker. Movement
Standards
Burpee Box Jump
Over: The burpee box
jump begins with an
athlete using a box set to
the required height. Each
repetition begins with the
athlete facing the box. The
athlete shall then perform
a burpee, facing the box.
This requires the athlete’s
chest and thighs to come
in contact with the floor.
1453 BENCHMARK
WODS
February 17, 2019
push jerk, or split jerk. If
the athlete completes the
clean, but not the jerk, that
rep will not be counted.
Athletes may only use one
barbell for this workout.
Additionally, athletes must
change out their own
weights and cannot have a
pit crew assist them during
the workout.
wodwell.com/wod/wzaoc-18-2-
18-3-qualifiers
“WZAOC 18.6
QUALIFIER”
AMRAP in 8 minutes Max
Meter Row
Flow & Movement
Standards
This workout requires an
athlete have a Concept 2
Rower. No other rower
types will be accepted.
Prior to the start of the
workout, athletes will be
required to pre-set their
rower moni- tor in the
following way: First, turn
the monitor on. Once on,
click “Select Workout.”
Then, “New Workout”,
“Single Time.” Then pre-
set the rower to “8:00,”
and click the checkbox
page 203 of 286
The athlete must then
jump themselves to a
standing position with both
feet in contact with the
floor. From here, the
athlete must jump with a
two-foot takeoff either on
top of the box or directly
over the box. If landing on
top of the box, the athlete
may step or jump down on
the opposite side.
However, both feet must
pass directly over the box.
Also, no hip extension is
required on top of the box
or at any point. Once both
of the athlete’s feet come
in contact with the ground
on the opposite side of the
box in which the repetition
started, that rep shall be
counted. The athlete must
always start each
repetition facing the box.
Lateral burpees to the box
will not be accepted. If
performing scaled, step-up
and overs of any variety
will be accepted. Hang
Snatch: The hang snatch
requires the athlete to
start with a preloaded
barbell with clips. At the
start of each set, the
athlete must deadlift the
bar and come to a clear
stop, with the athlete’s
hips and knees extended,
the barbell in the athlete’s
1453 BENCHMARK
WODS
February 17, 2019
button. This should bring
up to the screen an 8:00
descending clock, that
shall only begin upon the
start of your first pull. Now,
when ready, begin by
pulling. The athlete shall
proceed through an 8min
AMRAP of total meters
rowed. Once the total time
elapses, there should be a
set meter number
registered on the screen.
There is no tie-breaker for
this event, and it is scored
as the total meters rowed
as displayed on the screen.
wodwell.com/wod/wzaoc-18-6-
qualifier
page 204 of 286
hands in the hang position.
Each repetition must begin
from the hang position,
with the athlete’s arms
extended, the barbell
below the hip, and off the
floor. Then, in one fluid
motion, the athlete must
bring the barbell directly
overhead. Each repetition
is counted when the
athlete’s hips, knees,
shoulders, and arms are
extended, with the barbell
directly over the athlete’s
center of mass. The athlete
may perform any style of
hang snatch, including
hang power, hang split,
hang muscle, or hang
squat. If for whatever
reason the barbell comes
in contact with the ground,
the athlete must deadlift
the bar before attempting
another repetition.
Thruster: The thruster
shall be performed with
the same barbell as the
hang power snatch, and
requires the athlete start
with the barbell in the front
rack position. From here,
the athlete must pass
through a front squat, with
the athlete’s hip crease
passing below the top of
their knee. Then, the
athlete must extend their
hips and knees while
1453 BENCHMARK
WODS
February 17, 2019

simultaneously pressing
upward on the bar, to
finish with the barbell
locked out overhead, with
the athlete’s hips, knees,
shoulders, and arms
extended, with the barbell
over the athlete’s center of
mass. The athlete may
“thruster-jerk.” The athlete
may also their set of
thrusters immediately
following their final
repetition of hang power
snatches, by bringing the
barbell directly to the
front-rack position, as
opposed to placing the
barbell down. Finally, the
athlete may start each set
by performing a squat
clean thruster.

wodwell.com/wod/wzaoc-18-7-
qualifier

THE HEROES

“21 GUNS” “31 HEROES” “343”

AMRAP in 21 minutes 400 AMRAP (with a Partner) in For Time 100 Deadlifts
meter Run 31 minutes 8 Thrusters (135/95 lb)
21 Push-Ups (155/105 lb) 100 Power Cleans (95/65)
21 Box Jumps (24/20 in) 6 Rope Climbs (15 ft) 100 Ground-to-Overheads
15 Burpees 11 Box Jumps (30/24 in) (65/45 lb)
9 Pull-Ups 43 Burpees
Partners alternate 400m

page 205 of 286

1453 BENCHMARK
WODS
February 17, 2019

wodwell.com/wod/21-guns sandbag run (45/25 lb) Scaling: This workout

“3D
REMEMBRANCE
DAY”
AMRAP in 18 minutes 11
Hang Power Snatches
(35/25 kg)
11 Burpees
11 Thrusters (35/25 kg)
11 Pull-Ups
At 11:00:
1 minute Rest in Silence
wodwell.com/wod/crossfit-3d-
remembrance-day
“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
lb)
24 Box Jumps (24/20 in)
24 Wall Ball shots (20/14
lb)
24 Cleans (145/100 lb)
wodwell.com/wod/adambrown
“ALAN
FEINBERG”
Every Minute On the
Partner 1 performs the
workout listed above.
Partner 2 runs 400 meters
with a sandbag (45/25).
When Partner 2 returns
from the run, Partner 1 will
grab the sandbag, and
begin their 400 meter run,
while Partner 2 continues
the workout where Partner
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-Jerk (155/105
lb)
800 Meter Run
21 Clean-and-Jerk (155/105
lb)
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
“ADAM”
5 Rounds for Time 7 Chest-
to-Bar Pull-Ups
14 Kettlebell Swings (32/24
kg)
21 Wall Balls (9/6 kg)
wodwell.com/wod/adam
“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)

page 206 of 286

1453 BENCHMARK
WODS
February 17, 2019

Minute (EMOM) in 9 1 mile Run 5 Squat Snatches (135/95

minutes 5 Back Squats lb)
(225/155 lb) wodwell.com/wod/abbate 50 Double-Unders
5 Burpee Box Jumps (20 in)
wodwell.com/wod/allan-
wodwell.com/wod/alan-feinberg “ADRIAN” tarasiewicz

7 Rounds For Time 3

Forward Rolls
“AMER” “ANDREW
5 Wall Climbs
4 Rounds for Time 3 7 Toes-to-Bar BRUNN”
Deadlifts (1.5 x 9 Box Jumps (30/24 in) 5 Rounds for Time 3
Bodyweight) Overhead Squats (135/95
6 Burpees wodwell.com/wod/adrian lb)
9 Box Jumps (24/20 in) 6 Handstand Push-Ups
9 Bench Presses (135/95
wodwell.com/wod/amer “ALEXANDER” lb)
5 Rounds for Time 31 Back 12 Rings Dips
Squats (135/95 lb)
“ANDREW 12 Power Cleans (185/135 wodwell.com/wod/andrew-brunn
DESPERITO” lb)
For Time 2000 meter Row
wodwell.com/wod/alexander “ANDY”
50 Thrusters (135/95 lb)
2000 meter Row For Time 25 Thrusters
(115/85 lb)
wodwell.com/wod/andrew- “ANDRE 50 Box Jumps (24/20 in)
desperito FLETCHER” 75 Deadlifts (115/85 lb)
5 Rounds for Time 21 1.5 mile Run
Deadlifts (65/45 lb) 75 Deadlifts, (115/85 lb)
“ANDY 50 Box Jumps (24/20 in)
15 Cleans (85/65 lb)
FREDERICKS” 9 Push Presses (105/85 lb) 25 Thrusters (115/85 lb)
For Time 25 Overhead
Squats (95/65 lb) wodwell.com/wod/andre-fletcher Wear a weight vest (20/14
50 Double-Unders lb)
25 Handstand Push-Ups
50 Double-Unders “ANDREW wodwell.com/wod/andy

25 Push Presses (95/65 lb) JORDAN”

50 Double-Unders AMRAP in 10 minutes 3 “ANTHONY
Power Cleans (135/95 lb)
wodwell.com/wod/andy-
3 Power Snatches (135/95

page 207 of 286

1453 BENCHMARK
WODS
February 17, 2019

fredericks lb) JOVIC”

“ANTHONY
RASPA”
For Time 7,425 meter Row
9 Handstand Push-Ups
17 Hang Power Cleans
(135/95 lb)
19 Pull-Ups
90 Sit-Ups
145 Jumping Jacks
wodwell.com/wod/anthony-raspa
“ARNIE”
For Time 21 Turkish Get-
Ups, Right Arm
50 Kettlebell Swings
21 Overhead Squats, Left
Arm
50 Kettlebell Swings
21 Overhead Squats, Right
Arm
50 Kettlebell Swings
21 Turkish Get-Ups, Left
Arm
Use a single Kettlebell
(2/1.5 pood)
wodwell.com/wod/arnie
“ASHLEY BIRT”
11 Rounds for Time 29
meter Shuttle Run
10 Burpees
3 Overhead Squats (135/95
For Time 20 Back Squats
lb)
(225/155 lb)
50 meter Bear Crawl
20 Box Jumps (24/20 in)
20 Push Presses (155/105
wodwell.com/wod/andrew-jordan
lb)
20 Handstand Push-Ups
“ANGEL JUARBE
wodwell.com/wod/anthony-jovic
JR.”
EMOM in 10 minutes 3
Deadlifts (65% of max rep) “APRIL 2ND”
Max Burpees For Time 38 Heel Claps
Remainder time of each
Then, 4 Rounds of:
minute is max burpees.
400 meter Run
Score would be the total
2 Rope Climbs
number of burpees
20 Burpee Box Jumps
throughout all 10 rounds.
(24/20 in)
6 Pull-Ups
wodwell.com/wod/angel-juarbe-jr
Then:
1 mile Run
“APLIN”
20 Rounds for Time 6 Strict All with a weight vest
Pull-Ups (20/14 lb)
20 Push-Ups
"Heel claps" requires the
wodwell.com/wod/aplin athlete to start hanging
from the bar with palms
both facing inward. Raise
“ARTHUR both feet overhead, then
BARRY” touch both heels together
For Time 21 Thrusters over the bar. See "Heel
(95/65 lb) Clap" movement demo.
21 Pull-Ups
wodwell.com/wod/april-2nd
100 meter Sprint
15 Overhead Squats (95/65
lb)

page 208 of 286

1453 BENCHMARK
WODS
February 17, 2019
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
page 209 of 286
15 Bar Over Burpees “ARTIE”
100 meter Sprint
AMRAP in 20 minutes 5
9 Squat Snatches (95/65
Pull-Ups
lb)
10 Push-Ups
9 Bar Muscle-Ups
15 Squats
100 meter Sprint
5 Pull-Ups
10 Thrusters (95/65 lb)
wodwell.com/wod/arthur-barry
wodwell.com/wod/artie
“ASSUNÇÃO”
For Time 100 Burpees “B-1”
75 Pull-Ups
3 Rounds for Time 400
50 Pistols
meter Run
25 Power Cleans (145/100
21 Kettlebell Swings (1.5/1
lb)
pood)
12 Rope Climbs (15 ft)
15 Knees-to-Elbow
400 meter Run with Plate
9 Ring Dips
Carry (45/35 lb)
wodwell.com/wod/b-1
wodwell.com/wod/assuncao
“BARRAZA”
“BAIRD VC MG”
AMRAP in 18 minutes 200
AMRAP in 13 minutes 600
meter Run
meter Run (2-minute cap)*
9 Deadlift (275/185 lb)
6 Burpee Bar Muscle-Ups
Then, 3 Rounds of:
1 minute Max Pull-Ups wodwell.com/wod/barraza
1 minute Max Deadlifts
(90/70 kg)
1 minute Max Lateral “BECK SOLDO”
Burpees
2 Rounds For Time 6 Squat
1 minute Rest
Clean Thrusters (135/95 lb)
*The run must be 8 Man-Makers (45/30 lb
completed each round, but dumbbells)
only up to 2 minutes are 14 Toes-to-Bar Pull-ups
allowed before the pull-up
wodwell.com/wod/beck-soldo
time begins. If athlete
1453 BENCHMARK
WODS
February 17, 2019
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
“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
“BOLGER”
5 Rounds for Time 400
meter Run
25 Air Squats
Carry a Sandbag (25/15
kg) throughout the workout
wodwell.com/wod/bolger
page 210 of 286
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
lbs)
11 Hand Release Push-Ups
wodwell.com/wod/baz
“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
“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
Scaling This Hero WOD,
like many, is long and
grueling. Most of the
exercises are approachable
by all skill levels, but the
total volume should be
reduced by decreasing the
reps of each.
Intermediate Option For
time: 40 burpees 400-m
run 80 push-ups 400-m run
120 walking lunges 400-m
run 160 squats 400-m run
120 walking lunges 400-m
run 80 push-ups 400-m run
40 burpees Beginner
Option For time:
20 burpees 200-m run 30
knee push-ups 200-m run
40 walking lunges
200-m run 50 squats
200-m run 40 walking
lunges 200-m run 30
knee push-ups 200-m run
1453 BENCHMARK
WODS
February 17, 2019

20 burpees
“BRAD “BIRCHALL”
HARPER” For Time 100 Back Squats wodwell.com/wod/bert

5 Rounds for Time 18 (Bodyweight)

Kettlebell Swings (2/1.5
pood) Perform 5 Burpees at the “BLAKE”
13 Burpees top of each minute 4 Rounds For Time 100 ft
23 Wall Ball Shots (20/14 Overhead Walking Lunge
lb) Start with 5 burpees, then (45/35 lb plate)
begin the back squats. 30 Box Jumps (24/20 in)
wodwell.com/wod/brad-harper Complete more 5 burpees 20 Wall Balls Shots (20/14
at the top of each minute lb, 10/9 ft)
and repeat until 100 back 10 Handstand Push-Ups
“BRASWELL” squats are complete.
wodwell.com/wod/blake
AMRAP in 40 minutes 12
wodwell.com/wod/birchall
Burpees
9 Hang Power Cleans
(95/65 lb)
“BOWEN”
“BONDY”
18 Wall Ball Shots (20/14 3 Rounds For Time 800
lb) AMRAP in 20 minutes 6 meter Run
200 meter Sandbag Run Pull-Ups 7 Deadlifts (275/185 lb)
(60/40 lb) 11 Burpees 10 Burpee Pull-Ups
24 Sit-Ups 14 Single Arm Kettlebell
wodwell.com/wod/braswell Thrusters (1.5/1 pood)
Wear a weight vest (20/14 20 Box Jumps (24/20 in)
lb)
“BRIAN” For the kettlebell thrusters,
wodwell.com/wod/bondy do 7 per arm (14 total) per
3 Rounds For Time 5 Rope
Climbs (15 ft) round.
25 Back Squats (185/135 “BRADLEY” wodwell.com/wod/bowen
lb)
10 Rounds For TIme 100
wodwell.com/wod/brian meter Sprint
10 Pull-Ups “BRADSHAW”
100 meter Sprint 10 Rounds for Time 3
“BRIAN 10 Burpees Handstand Push-Ups
30 seconds Rest 6 Deadlift (225/155 lb)
CANNIZZARO”
12 Pull-Ups
For Time 50 Thrusters wodwell.com/wod/bradley 24 Double-Unders
(135/95 lb)

page 211 of 286

1453 BENCHMARK
WODS
February 17, 2019
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
“BROWNWOOD
DALLAS 5”
For Time 50 Burpees
Then 5 Rounds of:
10 Wall Ball (20/14 lb)
10 Shoulder-to-Overhead
(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
“BULGER”
10 Rounds For Time 150
Meter Run
7 Chest-to-Bar Pull-Ups
page 212 of 286
“BREHM”
For Time 10 Rope Climbs
(15 ft)
20 Back Squats (225 lb)
30 Handstand Push-Ups
40 calorie Row
wodwell.com/wod/brehm
“BRIAN
AHEARN”
For Time 30 Power Cleans
(135/95 lb)
20 Shoulder-to-Overheads
(155/105 lb)
10 Pendlay Rows (185/135
lb)
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
wodwell.com/wod/brian-hickey
“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)
wodwell.com/wod/bradshaw
“BRENTON”
5 Rounds For Time Bear
Crawl (100 ft)
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
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
wodwell.com/wod/brian-bilcher
“BRIAN
SWEENEY”
5 Rounds for Time 7 Bear
Complexes (135/95 lb)
10 Lateral Over Bar
Burpees
One “Bear Complex”
1453 BENCHMARK
WODS
February 17, 2019

7 Front Squats (135/95 lbs) 30 Push Presses (75/45 lb) consists of: 1 Power Clean
7 Handstand Push-Ups 20 Double-Unders 1 Front Squat 1 Push Press
20 Box Step-Ups (24/20 in) 1 Back Squat 1 Push Press
wodwell.com/wod/bulger 20 Push Presses (75/45 lb)
10 Double-Unders wodwell.com/wod/brian-sweeney
10 Box Step-Ups (24/20 in)
“BULLFROG 10 Push Presses
811GS (INNER “BRUCK”
wodwell.com/wod/bruce-gary
CHAMBER)” 4 Rounds For Time 400
meter Run
AMRAP in 29 minutes Buy-
24 Back Squats (185/135
In: 811 meter Run “BULL” lb)
2 Rounds For Time 200 24 Jerks (135/95 lb)
Then:
Double-Unders
8 Pull-Ups
50 Overhead Squats wodwell.com/wod/bruck
11 Push Presses (135/85
(135/95 lb)
lb)
50 Pull-Ups
8 Box Jumps (24/20 in) “BULLFROG
1 mile Run
11 Kettlebell Swings (53/35
lb)
811GS (3 GUN)”
wodwell.com/wod/bull
8 Toes-to-Bars AMRAP in 26 minutes 10
11 Power Cleans (135/85 Box Jumps (24/20 in)
lb) 5 Deadlifts (225/155 lb)
“BURGESS”
8 Burpees 16 Slam Balls (40/30 lb)
For Time 30 Pull-Ups
wodwell.com/wod/bullfrog- 30 Burpees Cash Out:
811gs-inner-chamber 20 Pull-Ups 811 meter Farmer's Carry
20 Burpees (2 x 53/35 kg)
10 Pull-Ups
“CALIXTO 10 Burpees wodwell.com/wod/bullfrog-
ANAYA JR.” 811gs-3-gun
wodwell.com/wod/burgess
5 Rounds for Time 5
Deadlifts (315/225 lb) “BUTTERS”
10 Burpees “CAMERON” For Time 1 mile Run
wodwell.com/wod/calixto-anaya- For Time 50 Walking 6 Tire Flips
jr Lunges 17 Pull-Ups
25 Chest-to-Bar Pull-Ups 1 mile Run
50 Box Jumps (24/20 in) 7 Kettlebell Snatches
25 Triple-Unders (53/35 lb)

page 213 of 286

1453 BENCHMARK
WODS
February 17, 2019

“CARL ASARO” 50 Back Extensions 15 Deadlifts (225/155 lb)

25 Ring Dips 10 Sandbag Ground to
For Time 50 Double-Unders
50 Knees-to-Elbows Over-the Shoulders
25 Shoulder-to-Overheads
25 Wall Ball "2-for-1's"
(135/95 lb)
(20/14 lb) wodwell.com/wod/butters
20 Front Squats (135/95 lb)
50 Sit-Ups
15 Cleans (135/95 lb)
5 Rope Climb (15 ft)
10 Snatches (135/95 lb) “CAPOOT”
5 Thrusters (135/95 lb)
See Wall Ball 2-for-1 demo For Time 100 Push-Ups
50 Double-Unders
800 meter Run
wodwell.com/wod/cameron
wodwell.com/wod/carl-asaro 75 Push-Ups
1,200 meter Run
50 Push-Ups
“CARL 1,600 meter Run
“CARLOS LILLO”
BEDIGIAN” 25 Push-Ups
40-30-20-10 Reps for Time
For Time 500 meter Row 2,000 meter Run
Kettlebell Swings (32/24
30 Snatches (95/65 lb)
kg)
500 meter Row wodwell.com/wod/capoot
Goblet Squats (32/24 kg)
30 Clean-and-Jerks (95/65
Toes-to-Bars
lb)
500 meter Row “CARL BINI”
wodwell.com/wod/carlos-lillo
5 Rounds for Time 500
wodwell.com/wod/carl-bedigian meter Row
“CG-6535 50 Double-Unders
5 Squat Clean Thrusters
(COAST “CARSE” (155/105 lb)
GUARD)”
21-18-15-12-9-6-3 Reps for
4 Rounds for Time 400 Time Squat Clean (95/65 wodwell.com/wod/carl-bini
meter Run lb)
65 Air Squats Double-Unders
35 Burpee Pull-Ups Deadlift (185/135 lb) “CELIZ”
Box Jump (24/20 in) For Time 1 mile Run
wodwell.com/wod/cg-6535-us- 75 Hand Release Push-Ups
coast-guard
Start each round with a 50 75 Air Squats
meter Bear crawl 1 mile Run
75 Sit-Ups
“CHARLES wodwell.com/wod/carse 75 Box Jumps (24/20 in)
KASPER”
For Time 15 Ground-to- Wear a ruck or a weighted

page 214 of 286

1453 BENCHMARK
WODS
February 17, 2019
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
“CHOE”
AMRAP in 35 minutes Buy-
In:
9 Man Makers (2 x 35/20 lb
dumbbells)
11 Burpees
With remaining time,
AMRAP of:
300 meter Run
27 Air squats
9 Handstand Push-Ups
wodwell.com/wod/choe
“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)
page 215 of 286
“CG-6535 (MID vest (20/15 lb)
COUNTY)”
wodwell.com/wod/celiz
4 Rounds for Time 800
meter Run
6 Handstand Push-Ups “CHARLES
5 Squat Clean-and-Jerks GARBARINI”
(155/115 lb)
3 Muscle-Ups EMOM in 9 minutes Odd
5 Burpee Box Jump-Overs minutes:
(24/20 in) 9 Deadlifts (275/185 lb)
Even minutes:
wodwell.com/wod/cg-6535-mid- 9 Bar Over Burpees
county
wodwell.com/wod/charles-
garbarini
“CHARLES
MARGIOTTA” “CHARLIE”
For Time 1000 meter Row
For Time 100 Burpee Pull-
20 Power Cleans (135/95
Ups
lb)
100 Double-Unders
1000 meter Row
20 Power Snatches (135/95 wodwell.com/wod/charlie
lb)
1000 meter Row
20 Thrusters (135/95 lb) “CHRISTOPHER
1000 meter Row
BLACKWELL”
wodwell.com/wod/charles- 3 Rounds for Time 5 Push
margiotta Jerks (185/135 lb)
1 minute Handstand Hold
“CHRIS KYLE” wodwell.com/wod/christopher-
blackwell
3 Rounds for Time 40
Kettlebell Swings (53/35 lb)
40 Box Jumps (24/20 in)
“CLOVIS”
40 Thrusters (65/45 lb)
For Time 10 mile Run
40 Elevated Push-ups (feet
150 Burpee Pull-Ups
on 24/18 in box)
1453 BENCHMARK
WODS
February 17, 2019
1 Rope Climb (15 ft)
wodwell.com/wod/christopher-
sullivan
“COE”
10 Rounds For Time 10
Thrusters (95/65 lb)
10 Ring Push-Ups
wodwell.com/wod/coe
“COLLIN”
6 Rounds For TIme 400
meter Sandbag Carry
(50/40 lb)
12 Push Press (115/75 lbs)
12 Box Jumps (24/20 in)
12 Sumo Deadlift High-Pull
(95/65 lbs)
wodwell.com/wod/collin
“DAE HAN”
3 Rounds For Time 800
meter Run (with 45/35 lb
barbell)
3 Rope Climbs (15 ft)
12 Thrusters (135/95 lb)
wodwell.com/wod/dae-han
“DANA
HANNON”
For Time 26 Power Cleans
page 216 of 286
After each thruster the bar
must be lowered to the
ground. No dropping of the
bar from the top.
wodwell.com/wod/chris-kyle
“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-
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
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
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
“CRAIN”
2 Rounds For Time 34
Push-Ups
50 yard Sprint
1453 BENCHMARK
WODS
February 17, 2019
(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)
6 Front Squats (185/135 lb)
12 Deadlifts (185/135 lb)
24 Double-Unders
wodwell.com/wod/daniel-harlin
“DANIEL SUHR”
2 Rounds for Time 21
Burpee Ring Dips
16 Overhead Squats
(115/75 lb, from the
ground)
wodwell.com/wod/daniel-suhr
page 217 of 286
“COFFEY” 34 Deadlifts (135/95 lb)
50 yard Sprint
For Time 800 meter Run
34 Box Jumps (24/20 in)
50 Back Squats (135/95 lb)
50 yard Sprint
50 Bench Press (135/95 lb)
34 Clean-and-Jerks (95/65
800 meter Run
lb)
35 Back Squat (135/95 lb)
50 yard Sprint
35 Bench Press (135/95 lb)
34 Burpees
800 meter Run
50 yard Sprint
20 Back Squat (135/95 lb)
34 Wall Ball Shots (20/14
20 Bench Press (135/95 lb)
lb)
800 meter Run
50 yard Sprint
1 Muscle-Up
34 Pull-Ups
50 yard Sprint
wodwell.com/wod/coffey
wodwell.com/wod/crain
“CPL SI MILLER”
Three 6-minute AMRAPs in “DALLAS 5”
20 minutes Buy-in: 800
Five 5-minute AMRAPs in
meter Run
29 minutes AMRAP from
0:00-5:00:
Then, AMRAP:
Burpees
12 Front Squats (45/30 kg)
12 Pull-Ups
AMRAP from 6:00-11:00:
7 Deadlifts (155/105 lb)
Then, 1 minute Rest
7 Box Jumps (24/20 in)
With a running clock start
the first 6-minute AMRAP AMRAP from 12:00-17:00:
with an 800 meter Run. In Turkish Get-Ups (40/30 lb
the remaining time Dumbbell)
perform the front squats
and pull-ups. Rest from AMRAP from 18:00-23:00:
6:00-7:00 then repeat 7 Snatches (75/55 lb)
twice more. Score is total 7 Push-Ups
reps completed in the
three AMRAPs. AMRAP from 24:00-29:00:
Row (calories)
wodwell.com/wod/cpl-si-miller
Rest 1 minute between
1453 BENCHMARK
WODS
February 17, 2019

“DAVID each AMRAP station

“DALE”
(WATSON)”
AMRAP in 20 minutes 400 Complete as many reps as
5 Rounds for Time 5 Clean- meter Run possible at each 5-minute
and-Jerks (60/40 kg) 1 Rope Climb (20 ft) station, with a 1-minute
20 Pull-Ups rest between each.
30 Push-Ups wodwell.com/wod/dale
40 Sit-Ups wodwell.com/wod/dallas-5
50 Air Squats
“DANIEL”
wodwell.com/wod/david-watson
For Time 50 Pull-Ups
“DANIEL
400 meter Run BRETHEL”
21 Thrusters (95/65 lb) 24-18-12-6 Reps for Time
“DAVID
800 meter Run Burpee Box Jumps (24/20
FONTANA” 21 Thrusters (95/65 lb) in)
For Time 100 Double- 400 meter Run Abmat Sit-Ups with
Unders 50 Pull-Ups Medicine Ball (20/14 lb)
50 Squat Clean Thrusters
(65/45 lb) wodwell.com/wod/daniel wodwell.com/wod/daniel-brethel
25 Box Jumps (30/24 in)

wodwell.com/wod/david-fontana “DANIEL “DANIEL

“DAVID WEISS”
AMRAP in 10 minutes 5
Front Squats (225/155 lb)
9 Deadlifts (225/155 lb)
5 Squat Cleans (225/155
lb)
9 Back Squats (225/155 lb)
wodwell.com/wod/david-weiss
“DEAN”
21-15-9 Reps for Time Pull-
Ups
Pistols
LIBRETTI” MCCARTNEY”
21-15-9 Reps for Time 3 Rounds for Time (In a
Deadlifts (315/225 lb) Team of 3) 2000 meter
Bar Over Burpees Row
Box Jumps (30/24 lb) 14 Dumbbell Thrusters
(50/35 lb)
wodwell.com/wod/daniel-libretti 34 Kettlebell Swings (70/53
lb)
484 Double-Unders
“DANNY” 108 Burpees
AMRAP in 20 minutes 30 2000 meter Row
Box Jumps (24/20 in) 18 Deadlifts (225/155 lb)
20 Push Press (115/75 lb)
Break up reps however you
30 Pull-Ups
choose. One athlete works
wodwell.com/wod/danny at a time.

page 218 of 286

1453 BENCHMARK
WODS
February 17, 2019

Kettlebell Swings (32/34 wodwell.com/wod/daniel-

kg) “DAVID ARCE” mccartney

For Time 12 Thrusters

wodwell.com/wod/dean (135/95 lb)
12 Hand Release Push-Ups
“DANNY DIETZ”
9 Thrusters (135/95 lb) For Time 1 mile Run
“DENIS 9 Hand Release Push-Ups 26 Power Cleans (185/135
GERMAIN” 6 Thrusters (135/95 lb) lb)
6 Hand Release Push-Ups 80 Push-Ups
For Time 20 Power
1 mile Run or 2 km Row 1 minute Rest
Snatches (135/95 lb)
6 Thrusters (95/65 lb) 600 meter Run
20 Double-Unders
6 Hand Release Push-Ups 28 Front Squats (185/135
200 meter Run
9 Thrusters (95/65 lb) lb)
15 Power Snatches (135/95
9 Hand Release Push-Ups 50 Pull-Ups
lb)
40 Double-Unders 12 Thrusters (95/65 lb)
12 Hand Release Push-Ups wodwell.com/wod/c4-danny-dietz
200 meter Run
10 Power Snatches (135/95
wodwell.com/wod/david-arce
lb) “DAVID
60 Double-Unders
200 meter Run
DERUBBIO”
“DAVID 21-15-9 Reps for Time
5 Power Snatches (135/95
lb) HALDERMAN” Deadlifts (245/165 lb)
80 Double-Unders 5 Rounds for Time 20 Wall Box Jumps (24/20 in)
200 meter Run Ball Shots (20/14 lb) Pull-Ups
10 Power Cleans (135/95
wodwell.com/wod/denis-germain lb) wodwell.com/wod/david-derubbio

wodwell.com/wod/david-
“DENNIS halderman “DAVID
DEVLIN” MARKLAND”
3 Rounds for Time 9 “DAVID 5 Rounds for Time 5 Clean-
Shoulder-to-Overheads and-Jerks (60/40 kg)
WOOLEY” 20 Pull-Ups
(155/105 lb)
19 Handstand Push-Ups EMOM in 12 minutes 3 30 Push-Ups
29 Burpees Front Squats (185/135 lb) 40 Sit-Ups
39 Double-Unders 3 Box Jumps (24/20 in) 50 Air Squats

wodwell.com/wod/dennis-devlin wodwell.com/wod/david-wooley wodwell.com/wod/david-

markland

page 219 of 286

1453 BENCHMARK
WODS
February 17, 2019
“DESFORGES”
5 Rounds For Time 12
Deadlifts (225/155 lb)
20 Pull-Ups
12 Clean-and-Jerks (135/95
lb)
20 Knees-to-Elbows
wodwell.com/wod/desforges
“DEVIL OF
RAMADI V2”
4 Rounds for Time (with a
Partner) 8 Man Makers
(50/35 lb) / Plank Hold
20 Deadlifts (275/205 lb) /
Wall Sit
24 One-Arm Dumbbell
Thrusters (50/30 lb) /
Scissor Kicks
Cash out:
500 Double-Unders / Row
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 work
page 220 of 286
“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
Use 80% of 1-Rep-Max
Strict Press
Rest 30 seconds between
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.
“DAVO”
For Time 400 meter Run
21 Thrusters (40/20 kg)
400 meter Run
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
“DEMPSEY”
3 Rounds for Time 50 Wall
Ball Shots (20/14 lb)
50 Med Ball Push-Ups
(20/14 lb)
50 Ball Slams (20/14 lb)
wodwell.com/wod/dempsey
“DENNIS
CROSS”
5 Rounds for Time 7 Clean-
and-Jerks (135/95 lb)
5 Chest-to-Bar Pull-Ups
7 Box Jumps (24/20 in)
wodwell.com/wod/dennis-cross
1453 BENCHMARK
WODS
February 17, 2019
requirement (eg: meters or
calories) on the final row.
wodwell.com/wod/devil-ramadi-
v2
“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
“DORK”
6 Rounds for Time 60
Double-Unders
30 Kettlebell Swings (1.5/1
pood)
15 Burpees
Scaling Reduce the reps
and/or number of rounds in
order to keep the volume
manageable. Aim to
complete the workout in
less than 25 minutes.
Intermediate Option
4 rounds for time of: 60
double-unders 30 kettlebell
swings 15 burpees Men:
1.5-pood kettlebell
Women: 1-pood kettlebell
Beginner Option
page 221 of 286
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
“DEVIL OF
RAMADI (858)”
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
200 meter Weighted Run
(45/25 lb)
wodwell.com/wod/the-devil-of-
ramadi
“DENNIS
MOJICA”
3 Rounds for Time 1 Bear
Complex (185/135 lb)
7 Bar Facing Burpees
One “Bear Complex”
consists of: 1 Power Clean
1 Front Squat 1 Push Press
1 Back Squat 1 Push Press
wodwell.com/wod/dennis-mojica
“DEVIL OF
RAMADI
(THRONE)”
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:
1453 BENCHMARK
WODS
February 17, 2019

4 rounds for time of: 1915 meter Run

60 single-unders “DG”
20 kettlebell swings AMRAP in 10 minutes 8 wodwell.com/wod/devil-of-ramadi
10 burpees Men: 16-kg Toes-to-Bar
kettelbell Women: 12-kg 8 Dumbbell Thrusters
kettlebell (35/25 lb) “DOBOGAI”
12 Dumbbell Walking 7 Rounds For Time 8
wodwell.com/wod/dork Lunges (35/25 lb) Muscle-Ups
22 Yard Farmer Carry
wodwell.com/wod/dg (50/40 lb dumbells)
“DOUBLE DT”
10 Rounds For Time 12 wodwell.com/wod/dobogai
Deadlifts (155/105 lb) “DONALD
9 Hang Power Cleans BURNS”
(155/105 lb) For Time 20 Back Squats
“DONNY”
6 Push Jerks (155/105 lb) (135/95 lb) 21-15-9-9-15-21 Reps, For
400 meter Run Time Deadlifts (225/155 lb)
wodwell.com/wod/double-dt Burpees
20 Deadlifts (135/95 lb)
400 meter Run
20 Cleans (135/95 lb) wodwell.com/wod/donny
“DT” 400 meter Run
5 Rounds For Time 12 30 Thrusters (135/95 lb)
Deadlifts (155/105 lb) 400 meter Run “DORK
9 Hang Power Cleans (TOGETHER)”
(155/105 lb) wodwell.com/wod/donald-burns
For Time 33 Back Squats
6 Push Jerks (155/105 lb) (225/155 lb)
15 Burpees
wodwell.com/wod/dt “DORK 33 Deadlifts (225/155 lb)
(FLORIAN)” 15 Burpees
AMRAP in 20 minutes 33 33 Kettlebell Swings (70/53
“EDC
calorie Row lb)
REMEMBRANCE 15 Deadlifts (225/155 lb) 15 Burpees
DAY” 4 Rope Climbs
wodwell.com/wod/dork-together
AMRAP (with a Partner) in
18 minutes 11 Hang Power wodwell.com/wod/dork-florian

Snatches (35/25 kg)

11 Burpees
“DRAGON”
11 Thrusters (35/25 kg) “DOUGIE & For Time 5k Run
11 Pull-Ups 4 minutes to find 4 rep

page 222 of 286

1453 BENCHMARK
WODS
February 17, 2019
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
“EMILY”
10 Rounds for Time 30
Double-Unders
15 Pull-Ups
30 Air Squats
100 meter Sprint
2 minute Rest
wodwell.com/wod/emily
page 223 of 286
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)
With a running clock, break
up the work between
partners as needed. One
partner works while the
other rests. 1 hour time
cap.
wodwell.com/wod/dougie-leon
“DUNN”
AMRAP in 19 minutes 3
Muscle-Ups
Shuttle Sprint (5, 10, 15
yards)
6 Burpee Box Jump Overs
(20 in)
On the burpees, jump over
the box without touching
max Deadlift
5k Run
4 minutes to find 4 rep
max Push Jerk
wodwell.com/wod/dragon
“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
1453 BENCHMARK
WODS
February 17, 2019
“ERIN”
5 Rounds For Time 15
Dumbbell Split Cleans
(40/30 lb)
21 Pull-Ups
Scaling Reduce the weight
and reps on the split clean.
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 Jump (30/24 in)
1 Rope Climb (15 ft)
wodwell.com/wod/falkel
page 224 of 286
it. See scaling options. 50 Thrusters (95/65 lb)
25 Burpees
wodwell.com/wod/dunn
wodwell.com/wod/edward-day
“EDWARD
D’ATRI” “ELMSY”
For Time 400 meter Run*
12-9-6 Reps For Time
Deadlifts (275/185 lb)
Then, 10 Rounds of:
Bench Presses (185/105 lb)
10 Push-Ups
Chest-to-Bar Pull-Ups
10 Kettlebell Swings (24/16
wodwell.com/wod/edward-datri kg)
10 Box Jumps (24/20 in)
“EDWARD Then,
400 meter Run*
WHITE”
EMOM in 23 minutes 3
*Wear a Weight Vest on
Deadlifts (230 lb)
the Run (20/14 lb)
5 Strict Pull-Ups
wodwell.com/wod/elmsy
wodwell.com/wod/edward-white
“ERIC OLSEN”
“ERIC ALLEN”
7 Rounds for Time 5 Hang
5 Rounds for Time 5 Front
Cleans (155/105 lb)
Squats (135/95 lb)
5 Front Squats (155/105 lb)
10 Burpees
5 Box Jumps (30/24 in)
20 Double-Unders
50 Double-Unders
Start the front squat from
wodwell.com/wod/eric-olsen
the ground.
wodwell.com/wod/eric-allen
“EVANS”
For Time 100 Push-Ups
“EUGENE 100 Kettlebell Swings
WHELAN” (24/16 kg)
100 Toes-to-Bars
2 Rounds for Time 30
1453 BENCHMARK
WODS
February 17, 2019
“FEEKS”
2-4-6-8-10-12-14-16 Reps
For Time 100 meter Shuttle
Sprint
Dumbbell Clusters (65/45
lb)
Start with 2 shuttle sprints
and 2 dumbbell "clusters"
(squat clean into a
thruster), then do 4 of
each, then 6, etc. until the
round of 16 is completed.
wodwell.com/wod/feeks
“FORREST”
3 Rounds For Time 20 L-
Pull-Ups
30 Toes-to-Bar
40 Burpees
800 meter Run
wodwell.com/wod/forrest
“FRANK
CALLAHAN”
3 Rounds for Time 10
Bench Presses (60% BW)
10 Tricep Dips
wodwell.com/wod/frank-callahan
“GALLANT”
For Time 1 mile Medicine
page 225 of 286
Cleans (135/95 lb) 100 ft Rope Climbs
30 Wall Ball Shots (20/14 (accumulate over multiple
lb) ascents)
30 Shoulder-to-Overheads
(135/95 lb) For the rope climb,
30 Burpees accumulate 100 ft total. If
you are climbing a 15 ft
wodwell.com/wod/eugene- rope, 17 ascents are
whelan required (round up from
16.66).
“FASS FIT” wodwell.com/wod/evans
3 Rounds for Time (with a
Partner) 10 Deadlifts
(315/205 lb) “FAUSTINO
20 Pull-Ups APOSTOL JR.”
30 Kettlebell Snatches 2 Rounds for Time 5 Squat
(53/35 lb) Cleans (155/115 lb)
25 Double-Unders
wodwell.com/wod/fass-fit
5 Shoulder-to-Overheads
(155/115 lb)
25 Double-Unders
“FITCOPS
5 Thrusters (155/115 lb)
DALLAS 5” 25 Double-Unders
For Time 1 mile Run
Each thruster should be
100 Elbow Plank Push-Ups
150 Sit-Ups done from the ground.
100 Burpees
wodwell.com/wod/faustino-
150 Lunges
apostol-jr
See: Elbow plank push-up
demo
“FOO”
wodwell.com/wod/fitcops-dallas-5 AMRAP in 20 minutes 7
Chest-To-Bar Pull-Ups
77 Double-Unders
“FRANCIS 2 Squat Clean Thrusters
ESPOSITO” (170/125 lb)
28 Sit-Ups
21-15-9 Reps for Time
1453 BENCHMARK
WODS
February 17, 2019
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
meter Row
20 Deadlifts (225/155 lb)
page 226 of 286
Thrusters (135/95 lb)
Burpees
Pull-Ups
wodwell.com/wod/francis-
esposito
“FREDERICK ILL
JR.”
For Time 30 Snatches (70%
BW)
3 Bar Facing Burpees at
the top of each minute
Start with the snatches.
Then at the top of each
minute starting at 1:00,
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
Squat (185 lb)
Buy in:
13 Bench Presses (170/125
lb)
After the clock starts,
before beginning the
AMRAP portion of the
workout, athlete must
complete 13 Bench
Presses. Each round is 114
reps.
wodwell.com/wod/foo
“FRANK
BONOMO”
For Time 30 Hang Squat
Cleans (155/105 lb)
30 Pull-Ups
wodwell.com/wod/frank-bonomo
“FREIWALD”
For Time 1 mile Run
100 Chest-to-Bar Pull-Ups
200 Burpees
300 2-count Flutter Kicks
1 mile Run
Every 6 minutes perform:
9 Toes-to-Bars or 11 Sit-
Ups
Athlete may partition the
pull-ups, burpees and
flutter kicks as needed, in
any order or mix of sets.
After each 6 minutes
1453 BENCHMARK
WODS
February 17, 2019
wodwell.com/wod/george-
dipasquale
“GERARD
BAPTISTE”
6 Rounds for Time 9
Overhead Squats (95/65
lb)
9 Thrusters (95/65 lb)
500 meter Row
wodwell.com/wod/gerard-
baptiste
“GIFF”
4 Rounds for Time 800
meter Run
24 Power Snatches (75/55
lb)
4 Bar Muscle-Ups
4 Turkish Get-Ups (54/35
lb) (alternating)
wodwell.com/wod/giff
“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
page 227 of 286
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
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
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)
10 Burpee Box Jumps
(24/20 in)
1453 BENCHMARK
WODS
February 17, 2019
“GREGG ATLAS”
For Time 10,000 lb
Cumulative Back Squats
20 Burpees each time you
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
“GS 24”
4 Rounds For Time (with a
Partner) 800 meter Run /
50 Wall Balls (20/14 lb)
50 Burpees
50 Pull-Ups
Partner A runs the 800m
while Partner B completes
50 wall balls. After both
partners finish their
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
page 228 of 286
“GLEN”
For Time 30 Clean-and-
Jerks (135/95 lb)
1 mile Run
10 Rope Climb (15 ft)
1 mile Run
100 Burpees
wodwell.com/wod/glen
“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
10 Snatches (135/95 lb)
10 Burpee Box Jumps
(24/20 in)
wodwell.com/wod/gary-box
“GAZ”
For Time 1000 meter Run
Ground-to-Overheads
(accumulate 2,000 kg)
1000 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
wodwell.com/wod/george-cain
1453 BENCHMARK
WODS
February 17, 2019

moves to the wall balls “GREGORY

while the other runs.
Alternate each round.
wodwell.com/wod/gs-24
“HAMILTON”
3 Rounds For Time 1000
meter Row
50 Push-Ups
1000 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
“HAVANA”
“GERALD
STAJK”
DUFFY”
EMOM in 13 minutes For
2 Rounds for Time 50 Sit-
every odd minute, perform:
Ups
13 Hand Release Push-Ups
40 Pull-Ups
30 Back Squats (135/95 lb)
For every even minute,
20 Handstand Push-Ups
perform:
10 Front Squats (135/95 lb)
13 Shoulder-to-Overheads
(115/75 lb)
wodwell.com/wod/gerald-duffy
wodwell.com/wod/gregory-stajk
“GERARD
“GUNNY” DEWAN”
For Time 1 mile Weighted For Time 21-15-9 reps of:
Run Clean-and-Jerks (95/65 lb)
50 Push-Ups Burpees
50 Sit-Ups
Then, 15-10-5 reps of:
1 mile Weighted Run
Clean-and-Jerks (135/95 lb)
50 Push-Ups
Burpees
50 Sit-Ups
1 mile Weighted Run
Finally, 9-6-3 reps of:
Clean-and-Jerks (185/135
Wear a weight vest, body
armor, loaded pack or lb)
whatever is needed to load Burpees
yourself with 50 lb. for the
wodwell.com/wod/gerard-dewan
runs.

AMRAP in 25 minutes 150 Scaling This workout is

Double-Unders long, requiring you to lug a “GLENN
50 Push-Ups heavy load a long distance. WILKINSON”
15 Power Cleans (185/125 Reduce the loads, distance 4 Rounds for Time 10 Tuck
lb) and reps so this becomes Jumps
manageable but is still a 100 meter Sprint
wodwell.com/wod/havana
long slog. Intermediate 10 Power Cleans (135/95
Option For time: 1-mile lb)
weighted run 50 push-ups 100 meter Sprint

page 229 of 286

1453 BENCHMARK
WODS
February 17, 2019

50 sit-ups 1-mile weighted wodwell.com/wod/glenn-

“HELTON”
wilkinson
run 50 push-ups 50 sit-ups
3 Rounds For Time 800
1-mile weighted run Wear
meter Run
a weight vest, body armor,
30 Dumbbell Squat Cleans
loaded pack or whatever
“GREG BUCK”
(50/35 lb)
needed to load yourself For Time 201 Single Jump
30 Burpees
with 25 lb. for the runs. Ropes
Beginner Option For 100 AbMat Sit-Ups
wodwell.com/wod/helton
time: 800-m weighted run 50 Pull-Ups
30 knee push-ups 30 sit- 25 Thrusters (95/65 lb)
“HOLBROOK” ups 800-m weighted run
30 knee push-ups 30 sit- If you have access to a
10 Rounds For Time 5 heavy rope use it.
ups 800-m weighted run
Thrusters (115/85 lb)
Wear a weight vest, body
10 Pull-Ups wodwell.com/wod/greg-buck
armor, loaded pack or
100 meter Sprint
whatever needed to load
1 minute Rest
yourself with 20 lb. for the
runs.
“GRIFF”
wodwell.com/wod/holbrook
For Time 800 meter Run
wodwell.com/wod/gunny 400 meter Run
(backwards)
“HOLLYWOOD”
800 meter Run
For Time 2 km Run “HAMMER” 400 meter Run
22 Wall Ball Shots (30/20 (backwards)
5 Rounds For Time 5 Power
lb)
Cleans (135/95 lb)
22 Muscle-Ups wodwell.com/wod/griff
10 Front Squats (135/95 lb)
22 Wall Ball Shots (30/20
5 Jerks (135/95 lb)
lb)
20 Pull-Ups
22 Power Cleans (185/135
90 seconds Rest
“HALL”
lb) 5 Rounds for Time 3 Cleans
22 Wall Ball Shots (30/20 wodwell.com/wod/hammer (225/155 lb)
lb) 200 meter Sprint
2 km Run 20 Kettlebell Snatches
“HARVELL” (1.5/1 pood) (10 each arm)
wodwell.com/wod/hollywood
2 Rounds for Time (with a 2 minutes Rest
Partner) 11 Rope Climbs
wodwell.com/wod/hall
“HORTON” 200 meter Buddy Carry
33 Power Cleans (135/95
9 Rounds for Time (with a
lb)
Partner) 9 Bar Muscle-Ups
400 meter Buddy Carry

page 230 of 286

1453 BENCHMARK
WODS
February 17, 2019
11 Clean-and-Jerks
(155/115 lb)
50 yard Buddy Carry
Share the work with your
partner however you
choose with only one
person working at a time.
wodwell.com/wod/horton
“IRVINE”
For Time 400 meter Run
23 Push-Ups
53 Goblet Squats (53/35 lb)
400 meter Run
23 Push-Ups
53 Kettlebell Swings (53/35
lb)
400 meter Run
wodwell.com/wod/irvine
“JAG 28”
For Time 800 meter Run
28 Kettlebell Swings (2/1.5
pood)
28 Strict Pull-Ups
28 Kettlebell Clean-and-
Jerk (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
page 231 of 286
55 Front Squats (135/95 lb) “HANSEN”
66 Burpees
5 Rounds For Time 30
Kettlebell Swings (2/1.5
The Workout is a team
pood)
workout consisting of 2
30 Burpees
people, and where only
30 GHD Sit-Ups
one person can work at a
time. Partition the work as
wodwell.com/wod/hansen
needed. Each exercise
must be completed in the
order described in its
“HARVEY
entirety before moving
onto the following exercise. HARRELL”
For Time 50 Thrusters
Scaling (45/35 lb)
45 Air Squats
Scale weight down as 40 Pull-Ups
necessary If no rope is 35 Box Jumps (24/20 in)
available, do pull-ups (50 30 Toes-to-Bars
reps for Rx) Jumping or 25 Hand Release Push-Ups
band pullup in place of a 20 Sit-Ups
pullup 45lb/25lb/10lb plate 15 Burpees
carry (one for each 10 Handstand Push-Ups
partner) in place of the 5 Overhead Squats (45/35
buddy carry lb)
wodwell.com/wod/harvell wodwell.com/wod/harvey-harrell
“HEAVY DT” “HECTOR
5 Rounds for Time 12 TIRADO JR.”
Deadlifts (205/145 lb)
For Time 10-9-8-7-6-5-4-3-
9 Hang Power Cleans
2-1 reps of:
(205/145 lb)
Overhead Squats (135/95
6 Push Jerks (205/145 lb)
lb)
1-2-3-4-5-6-7-8-9-10 reps
wodwell.com/wod/heavy-dt
of:
Chest-to-Bar Pull-Ups
Perform 10 overhead
1453 BENCHMARK
WODS
February 17, 2019

“HIDALGO” squats and 1 chest-to-bar

“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
PROSSER”
For Time 100 Muscle-Ups
Partition the work as
needed.
wodwell.com/wod/james-prosser
“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
pull-up during the first
For Time 2 Mile Run
round, 9 overhead squats
2 Minutes Rest
and 2 chest-to-bar pull-ups
20 Squat Cleans (135/95
on the second round and
lb)
so on.
20 Box Jumps (24/20 in)
20 Overhead Walking
wodwell.com/wod/hector-tirado-jr
Lunges (45/25 lb plate)
20 Box Jumps (24/20 in)
20 Squat Cleans (135/95 “HILDY”
lb)
For Time 100 calorie Row
2 minutes Rest
75 Thrusters (45/35 lb
2 mile Run
barbell)
50 Pull-Ups
Wear a weight vest (20/14
lb) 75 Wall Ball Shots (20/14
lb)
100 calorie Row
wodwell.com/wod/hidalgo
With a weight vest (20/14
“HOLLEYMAN” lb)
30 Rounds For Time 5 Wall
wodwell.com/wod/hildy
Balls (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb) “HOLLOWAY”
wodwell.com/wod/holleyman AMRAP (with a Partner) in
23 minutes 200 meter
Partner Run
“HOOPES” 94 Double-Unders
29 Burpees
AMRAP in 33 minutes 5
3 Rope Climbs
Thrusters (135/95 lb)
7 Toes-to-Bar
wodwell.com/wod/holloway
1 Legless Rope Climb (15
ft)
200 meter Run “HORTMAN”
Buy-In: 118 Wall Ball Shots AMRAP in 45 minutes 800
(20/14 lb) meter Run

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1453 BENCHMARK
WODS
February 17, 2019
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
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
page 233 of 286
With a running clock begin
the buy-in of 118 wall
balls. Upon completion of
the wall balls begin the
AMRAP portion of the
workout. Complete as
many rounds and reps as
possible in the time
remaining.
wodwell.com/wod/hoopes
“HOTSHOTS 19”
6 Rounds For Time 30 Air
Squats
19 Power Cleans (135/95
lb)
7 Strict Pull-Ups
400 meter Run
Scaling This Hero WOD is
long and high volume.
Reduce the reps and load
to keep this workout under
40 minutes. Intermediate
Option 6 rounds for time
of: 30 squats 19 power
cleans 7 pull-ups Run 400
meters Men: 115-lb. clean
Women: 75-lb. clean
Beginner Option
4 rounds for time of:
15 squats 10 power cleans
5 ring rows Run 400
meters Men: 75-lb. clean
Women: 55-lb. clean
wodwell.com/wod/hotshots-19
80 Air Squats
8 Muscle-Ups
wodwell.com/wod/hortman
“IRON RANGER”
For Time 22 second Silence
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 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
1453 BENCHMARK
WODS
February 17, 2019

WALZ” rounds as possible in 20

9 Rounds for Time 5 Clean-
and-Jerks (155/105 lb)
10 Pull-Ups
wodwell.com/wod/jeffrey-walz
“JENNY”
AMRAP in 20 minutes 20
Overhead Squats (45/35 lb
bar)
20 Back Squats (45/35 lb
bar)
400 meter Run
wodwell.com/wod/jenny
“JOHN BERGIN”
5 Rounds for Time 15
Kettlebell Swings (32/24
kg)
10 Chest-to-Bar Pull-Ups
5 Squat Snatches (115/85
lb)
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)
“J.J.” minutes of: 10 push
For Time 1 Squat Clean presses 10 kettlebell
(185/135 lb) swings 10 box jumps
10 Parallette Handstand Men: 95-lb. presses, 1.5-
Push-Ups (6" Deficit) pood swings, 24-in. box
2 Squat Cleans (185/135 Women: 65-lb. presses, 1-
lb) pood swings, 20-in. box
9 Parallette Handstand Beginner Option
Push-Ups (6" Deficit) Complete as many rounds
3 Squat Cleans (185/135 as possible in 20 minutes
lb) of: 10 push presses 10
8 Parallette Handstand kettlebell swings 10
Push-Ups (6" Deficit) box step-ups
4 Squat Cleans (185/135 Men: 65-lb. presses, 1-
lb) pood swings, 20-in. box
7 Parallette Handstand Women: 45-lb. presses,
Push-Ups (6" Deficit) 12-kg swings, 15-in. box
5 Squat Cleans (185/135
lb) wodwell.com/wod/jack
6 Parallette Handstand
Push-Ups (6" Deficit)
6 Squat Cleans (185/135 “JAMES AMATO”
lb) EMOM in 12 minutes Odd
5 Parallette Handstand Minutes:
Push-Ups (6" Deficit) 6 Back Squats (275/205 lb)
7 Squat Cleans (185/135
lb) Even Minutes:
4 Parallette Handstand 12 4-Count Mountain
Push-Ups (6" Deficit) Climbers
8 Squat Cleans (185/135
lb) wodwell.com/wod/james-amato
3 Parallette Handstand
Push-Ups (6" Deficit)
9 Squat Cleans (185/135 “JAMES GRAY”
lb) 3 Rounds for Time 20 Box
2 Parallette Handstand Jumps (24/20 in)
Push-Ups (6" Deficit) 20 Thrusters (95/65 lb)
10 Squat Cleans (185/135 20 Kettlebell Swings (32/24
lb) kg)

page 234 of 286

1453 BENCHMARK
WODS
February 17, 2019
25 Toes-to-Bars
wodwell.com/wod/john-collins
“JOHN
FISCHER”
AMRAP For As Long As
Possible Perform every 2
minutes:
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 TIERNEY”
For Time 20 Push Presses
+ Front Squats + Thrusters
(45/25 lb)
15 Push Presses + Front
Squats + Thrusters (75/45
lb)
page 235 of 286
1 Parallette Handstand
Push-Up (6" Deficit)
wodwell.com/wod/j-j
“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
“JAMES
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
wodwell.com/wod/james-gray
“JAMIE”
For Time 1000 meter Row
30 Pull-Ups
30 Thrusters (40/30 kg)
1000 meter Run
wodwell.com/wod/jamie
“JAY”
AMRAP in 20 minutes 22
Air Squats
12 Toes-to-Bar
9 Burpees
Wear a weight vest (20/14
lb)
wodwell.com/wod/jay
“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
1453 BENCHMARK
WODS
February 17, 2019
10 Push Presses + Front
Squats + Thrusters (95/65
lb)
5 Push Presses + Front
Squats + Thrusters
(135/95 lb)
One repetition is
equivalent to one barbell
complex of push press,
front squat, and thruster.
wodwell.com/wod/john-tierney
“JOHN
WILLIAMSON”
EMOM in 36 minutes From
0:00-6:00, EMOM of:
10 Pull-Ups
From 6:00-12:00, EMOM of:
5 Squat Cleans (155/105
lb)
From 12:00-18:00, EMOM
of:
10 Toes-to-Bars
From 18:00-24:00, EMOM
of:
5 Shoulder-to-Overheads
(155/105 lb from the
ground)
From 24:00-30:00, EMOM
of:
10 Hand Release Push-Ups
From 30:00-36:00, EMOM
page 236 of 286
“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
25 Air Squats
20 Muscle-Ups
wodwell.com/wod/jason
push press. Add 10 lb
every two minutes until
you cannot complete the
set in the allowed 2
minutes.
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
CHIPURA”
2 Rounds for Time 19
Deadlifts (225/115 lb)
19 Bar Over Burpees
wodwell.com/wod/john-chipura
“JOHN
1453 BENCHMARK
WODS
February 17, 2019

of: FANNING”
5 Overhead Squats “JEFFREY
For Time 100 Double-
(155/105 lb) GIORDANO”
Unders
3 Rounds for Time 25 Hang 80 Pull-Ups
wodwell.com/wod/john-
Power Snatches (65/45 lb) 60 Box Jumps (24/20 in)
williamson
50 Double-Unders 40 Front Squats (135/95 lb)
400 meter Run 20 Squat Cleans (135/95
“JONATHAN lb)
wodwell.com/wod/jeffrey-
IELPI” 10 Thrusters (135/95 lb)
giordano

2 Rounds for Time 44 Push wodwell.com/wod/john-fanning

Presses (65/45 lb)
22 Wall Ball Shots (20/14 “JENKINS”
lb) AMRAP (with a Partner) in “JOHN GINLEY”
11 Pull-Ups 40 minutes 50 Burpees
2 Rounds for Time 10 Push
11 Hand-Release Push-Ups 400 meter Run
Presses (135/95 lb)
50 Kettlebell Swings (24/16
10 Back Squats (135/95 lb)
wodwell.com/wod/jonathan-ielpi kg)
10 Cleans (135/95 lb)
400 meter Run
10 Overhead Squats
50 Pull-Ups
“JORDAN” (135/95 lb)
400 meter Run
For Time 100 Kettlebell 50 Push-Ups wodwell.com/wod/john-ginley
Swings (24/16 kg) 400 meter Run
100 Sit-Ups
Split work between
100 Air Squats “JOHN
100 Push-Ups partners as needed. Run
together.
MARSHALL”
wodwell.com/wod/jordan 5 Rounds for Time 3
wodwell.com/wod/jenkins Overhead Squats (155/105
lb)
“JOSEPH 6 Clean-and-Jerks (155/105
“JERRY” lb)
AGNELLO”
For Time 1 mile Run 12 Bar Facing Burpees
12-9-6-3 Reps For Time
2,000 meter Row
Squat Cleans (155/105 lb) wodwell.com/wod/john-marshall
1 mile Run
Weighted Pull-Ups (45/25
lb)
wodwell.com/wod/jerry
“JOHN VIGIANO
wodwell.com/wod/joseph-agnello

page 237 of 286

1453 BENCHMARK
WODS
February 17, 2019

“JOHN II”
“JOSEPH
BURNSIDE” 5 Rounds for Time 10 Back
FARRELLY”
3 Rounds for Time 20 Back Squats (225/155 lb)
For Load Accumulate 40 Sit-Ups
Squats (205/125 lb)
10,000 lbs with any 40 Push-Ups
20 Box Step Ups (30/24 in)
combination of:
Cleans wodwell.com/wod/john-burnside wodwell.com/wod/john-vigiano-ii
Snatches
Overhead Squats
“JOHN CRISCI” “JONATHAN
Set the bar to any weight
For Time 25 Box Jumps HOLMANN”
you want. Do not adjust
the weight unless you have (24/20 in) For Time 15 Strict Presses
to. Move 10 000 lbs using 25 Pull-Ups (80% of 1 rep max)
any combination of the 25 Kettlebell Swings (24/16 15 Push Presses (80% of 1
mentioned movements. kg) rep max)
25 Air Squats 15 Push Jerks (80% of 1
wodwell.com/wod/joseph-farrelly 25 Sit-Ups rep max)
25 Deadlifts (135/95 lb) 1 rep max Strict Press
25 Wall Ball Shots (20/14
“JOSEPH lb) Each repetitions begins
25 Burpees from the ground.
HENRY”
25 Power Cleans (135/95
3 Rounds for Time Buy-In: wodwell.com/wod/jonathan-
lb)
25 Burpees holmann

wodwell.com/wod/john-crisci
Then, 3 Rounds of:
10 Hang Snatches (115/85 “JONNO”
lb) “JOHN FLORIO” Three Parts For Time 3
20 Hand Release Push-Ups Rounds of:
For Time 10 Bench Presses
50 Double-Unders 5 Hang Power Cleans
(75% BW)
10 Ring Dips (40/30 kg)
Cash-Out: 10 Push Presses (40/30 kg)
20 Bench Presses (50%
25 Burpees 15 Back Squats (40/30 kg)
BW)
20 Diamond Push-Ups 800 meter Run
wodwell.com/wod/joseph-henry
30 Bench Presses (35%
BW) 3 Rounds of:
30 Push-Ups 5 Overhead Squats (40/30
“JOSEPH kg)
Bench press weights are 10 Sumo Deadlift High-

page 238 of 286

1453 BENCHMARK
WODS
February 17, 2019
MAFFEO”
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
“JOSEPH
MASCALI”
12-9-6-3 Reps for Time
Back Squats (65% of BW)
Burpee Box Jumps
500 meter Row
wodwell.com/wod/joseph-mascali
“JOSH”
For Time 21 Overhead
Squats (95/65 lb)
42 Pull-Ups
15 Overhead Squats (95/65
lb)
30 Pull-Ups
9 Overhead Squats (95/65
lb)
18 Pull-Ups
wodwell.com/wod/josh
page 239 of 286
based on percent of
athletes bodyweight (BW).
Athlete must load own bar.
wodwell.com/wod/john-florio
“JOHN
HEFFERNAN”
For Time 11 Squat Cleans
(135/95 lb)
100 Double-Unders
11 Push Presses (135/95
lb)
75 Sit-Ups
11 Deadlifts (135/95 lb)
50 Pull-Ups
wodwell.com/wod/john-heffernan
“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 Clean (155/105 lb)
wodwell.com/wod/johnson
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
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
1453 BENCHMARK
WODS
February 17, 2019
“JT”
21-15-9 Reps For Time
Handstand Push-Ups
Ring Dips
Push-Ups
wodwell.com/wod/jt
“KARL JOSEPH”
21-15-9 Reps for Time
Push Presses (135/95 lb)
30 Box Jumps (24/20 in)
Overhead Squats (135/95
lb)
Perform 21 push presses,
30 box jumps, 21 overhead
squats. Then 15 push
presses, 30 box jumps, 15
overhead squats. Then 9
push presses, 30 box
jumps, 9 overhead squats.
wodwell.com/wod/karl-joseph
“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)
wodwell.com/wod/kenneth-
marino
page 240 of 286
“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)
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
lb)
5 Deadlifts (405/275 lb)
wodwell.com/wod/joseph-
angelini-sr
“JOSEPH
GULLICKSON”
For Time 101 Ground-to-
Overheads (75/45 lb)
101 Doble-Unders
Ground-to-Overheads can
be performed with snatch,
clean and jerk or any other
combination.
wodwell.com/wod/joseph-
gullickson
“JOSEPH
LEAVEY”
For Time 8 Overhead
Squats (135/95 lb)
20 Double-Unders
6 Overhead Squats (135/95
lb)
40 Double-Unders
4 Overhead Squats (135/95
lb)
60 Double-Unders
2 Overhead Squats
9135/95 lb)
80 Double-Unders
wodwell.com/wod/joseph-leavey
1453 BENCHMARK
WODS
February 17, 2019
“KEVIN”
3 Rounds for Time 32
Deadlifts (185/135 lbs)
32 Hanging Hip Touches
(alternating arms)
800m Running Farmer
Carry (15 lb dumbbells)
"Hanging Hip Touch"
movement demo
wodwell.com/wod/kevin
“KEVIN
DONNELLY”
For Time 20 Squat Cleans
(135/95 lb)
2000 meter Row
20 Clean-and-Jerks (135/95
lb)
wodwell.com/wod/kevin-donnelly
“KLEPTO”
4 Rounds For Time 27 Box
Jumps (24/20 in)
20 Burpees
11 Squat Cleans (145/100
lb)
wodwell.com/wod/klepto
“LAWRENCE
STACK”
For Time 50 Thrusters
page 241 of 286
30 Shoulder-to-Overheads
(75/55 lb)
10 Hand Release Push-Ups
5 Handstand Push-Ups
wodwell.com/wod/joseph-
angelini-jr
“JOSEPH
GRZELAK”
For Time 100 Kettlebell
Swings (32/24 kg)
2 Burpees
Perform the burpees at the
beginning each new
minute 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
“JOSEPH
MARCHBANKS
JR.”
For Time 10-9-8-7-6-5-4-3-
2-1 Reps of:
Alternating Dumbbell
Snatches (75/45 lb)
Handstand Push-Ups
wodwell.com/wod/joseph-
marchbanks-jr
“JOSEVA”
15-12-9 Reps for Time
Bench Presses
(bodyweight)
Deadlifts (bodyweight)
Power Cleans (bodyweight)
wodwell.com/wod/joseva
“JOSIE”
For Time 1 mile Run
Then, 3 Rounds of:
30 Burpees
4 Power Cleans (155/105
lb)
6 Front Squats (155/105 lb)
Then, 1 mile Run
Wear a Weight Vest (20/14
lb)
Scaling Reduce the
1453 BENCHMARK
WODS
February 17, 2019

(45/35 lb) minute, 2 reps in the loading and number of

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)
10 Toes Through Rings
15 Medicine Ball Cleans
(20/14 lb)
wodwell.com/wod/ledesma
“LEE RIGBY”
For Time 22 calorie Row
25 Squat Cleans (42.5/30
kg)
22 Double-Unders
25 Bar Over Burpees
22 Double-Unders
25 Push Presses (42.5/30
kg)
22 Double-Unders
25 Pull-Ups
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
“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
reps, but keep this a long
workout. Intermediate
Option For time (without
a vest): 1-mile run Then, 3
rounds of: 30 burpees 4
power cleans 6 front
squats Then, 1-mile run
Men: 155 lb. Women: 105
lb. Beginner Option For
time (without a vest):
800-m run Then, 3 rounds
of: 20 burpees 4 power
cleans 6 front squats
Then, 800-m run Men: 75
lb. Women: 55 lb.
wodwell.com/wod/josie
“KAHLER”
For Time 1978 meter Run
7 Pull-Ups
24 Box Jumps (24/20 in)
1 Deadlift (65% of 1 RM)
26 Wall Ball Shots (20/14
lb)
173 Air Squats
2008 meter Medicine Ball
Run (20/14 lb)
wodwell.com/wod/kahler

22 calorie Row

wodwell.com/wod/lee-rigby “JOSEPH SPOR” “KEN ZINK”

10 Rounds for Time 1 Strict
Press (135/95 lb)
“LIAM” 2 Push Presses (135/95 lb)
For Time 800 meter Run 3 Push Jerks (135/95 lb)
4 Handstand Push-Ups
7 Rounds for Time 71
Double-Unders
14 Deadlifts (135/95 lb)
6 Hang Power Cleans
(135/95 lb)

page 242 of 286

1453 BENCHMARK
WODS
February 17, 2019

(with 45 lb Plate) 10 Push-Ups 9 Front Squats (135/95 lb)

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
climbs as needed. Start
and finish with the run.
wodwell.com/wod/liam
wodwell.com/wod/joseph-spor
“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
wodwell.com/wod/zink
“KEV”
AMRAP (with a Partner) in
26 minutes 6 Deadlifts
(315/205 lb), each
9 Bar-Facing Burpees,
synchronized
9 Bar Muscle-Ups, each
55 ft Partner Barbell Carry
(315/205 lb)

wodwell.com/wod/joshie wodwell.com/wod/kev
“LOUIS ARENA”
4 Rounds for Time 10 Back
Squats (275/205 lb) “JUSTIN” “KEVIN
400 meter Run 30-20-10 Reps for Time BRACKEN”
Back Squats (bodyweight) For Time (with a Partner)
wodwell.com/wod/louis-arena
Bench Presses Deadlift Hold (135 lb)
(bodyweight) 40 Air Squats
Strict Pull-Ups
“LUKE”
Back Squat Hold (135 lb)
For Time 400 meter Run wodwell.com/wod/justin
40 Sit-Ups
15 Clean-and-Jerks
(155/105 lb) Plank Hold
400 meter Run “KEITH 40 Push-Ups
30 Toes-to-Bars GLASCOE”
400 meter Run Deep Squat Hold
For Time 21 Back Squats
45 Wall Ball Shots (20/14 40 Burpees
(135/95 lb)
lb)
400 meter Run
400 meter Run Each set of movements
21 Front Squats (135/95 lb)
45 Kettlebell Swings (1.5/1 should be performed by
400 meter Run
pood) the pair alternately before
21 Deadlifts (135/95 lb)
400 meter Run moving on to the next set
400 meter Run
30 Ring Dips of movements. If
21 Shoulder-to-Overheads
400 meter Run the person holding deadlift,
(135/95 lb)
15 Weighted Lunge Steps

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(155/105 lb) 400 meter Run back squat, plank, or deep

400 meter Run squat hold drops the bar or
wodwell.com/wod/keith-glascoe comes out their plank or
wodwell.com/wod/luke deep squat hold, the
partner cannot continue
“KENNETH until the bar is back in the
“LUND” WATSON” hold position. Feel free to
For Time 800 meter Run 4 Rounds for Time 21 Pull- help partner get
12 Pull-Ups Ups the barbell in the back
24 Kettlebell Swings 4 Clean-and-Jerks (225/155 squat hold position.
48 Toes-to-Bars lb)
96 Sit-Ups wodwell.com/wod/kevin-bracken
21 Burpees
48 Push-Ups 4 Back Squats (225/155 lb)
24 Deadlifts (225/185 lb)
12 Pull-Ups wodwell.com/wod/kenneth-
“KEVIN PRYOR”
800 meter Run watson 3 Rounds for Time 1000
meter Row
wodwell.com/wod/lund 21 Push-Ups
“KEVIN A. 100 meter Sled Drag
HOUSTON” 15 L Pull-Ups
“MANION” 100 meter Sled Drag
3 Rounds For Time 200
7 Rounds For Time 400 9 Kettlebell Swings (1.5
meter Run
meter Run pood)
50 meter Farmers Walk
29 Back Squats (135/95 lb) 1 Rope Climb
(35/25 lb sandbag, each
hand)
Take the back squats from wodwell.com/wod/kevin-pryor
10 Burpees
a rack.
10 meter Bear Crawl
(forward and backwards)
wodwell.com/wod/manion “KYLE”
400 meter Run
100 meter Farmers Walk 4 Rounds for Time 7
(35/25 lb sandbag, each Deadlifts (300/195 lb)
“MARCONI” 40 Pull-Ups
hand)
For Time (with a Partner) 20 Burpees 40 Ring Dips
2,382 meter Row 10 meter Bear Crawl 40 Box Jumps (24/20 in)
(forward and backwards) 40 Wall Ball Shots (20/14
Then, 20 Rounds of: 600 meter Run lb)
11 Toes-to-Bars 150 meter Farmers Walk
20 Air Squats (35/25 lb sandbag, each
wodwell.com/wod/kyle
16 Kettlebell Swings (1.5/1 hand)
pood)

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One partner works while 30 Burpees

the other rests. Break up 30 meter Bear Crawl “LAWRENCE
the work between partners (forward and backwards) VIRGILIO”
as needed. For Time 50 Kettlebell
Wear a weight vest (20/14 Swings (24/16 kg)
wodwell.com/wod/marconi lb) (except during the run). 50 Sit-Ups
50 Double-Unders
wodwell.com/wod/kevin-a-
25 Kettlebell Swings (24/16
“MARSTON” houston
kg)
AMRAP in 20 minutes 1 25 Sit-Ups
Deadlift (405/285 lb) 25 Double-Unders
“KEVIN
10 Toes-to-Bar 12 Kettlebell Swings (24/16
15 Bar Facing Burpees DOWDELL” kg)
For Time 400 meter Run 12 Sit-Ups
wodwell.com/wod/marston 40 Double Unders 12 Double-Unders
400 meter Run 6 Kettlebell Swings (24/16
40 Thrusters (45/35 lb) kg)
“MARTIN EGAN 400 meter Run 6 Sit-Ups
JR.” 40 Box Jumps (24/20 in) 6 Double-Unders
For Time 100 Double- 400 meter Run 3 Kettlebell Swings (24/16
Unders 40 Toes-to-Bars kg)
75 Sit-Ups 400 meter Run 3 Sit-Ups
50 Push-Ups 40 Overhead Squats (45/35 3 Double-Unders
25 Overhead Squats lb)
wodwell.com/wod/lawrence-
(135/95 lb)
wodwell.com/wod/kevin-dowdell virgilio
50 Knees-to-Elbows
75 Ring Dips
100 Air Squats
“KUTSCHBACH” “LEE FEHLING”
wodwell.com/wod/martin-egan-jr 7 Rounds For Time 11 Back 3 Rounds for Time 50 Wall
Squats (185/135 lb) Ball Shots (20/14 lb)
10 Jerks (135/95 lb) 10 Clean-and-Jerks (95/65
“MATTHEW lb)
wodwell.com/wod/kutschbach
BARNES”
wodwell.com/wod/lee-fehling
2 Rounds for Time 25 Pull-
Ups “LAWRENCE
10 Squat Cleans (135/95
VELING” “LESLEY”
lb)
21-15-9 Reps for Time AMRAP in 35 minutes 24
25 Knees-to-Elbows
Jump Lunges

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10 Thrusters (135/95 lb) Strict Handstand Push-Ups 24 Hollow Rocks

25 Hand Release Push-Ups Front Squats (185/115 lb) 24 Air Squats
Burpees 24 AbMat Sit-Ups
wodwell.com/wod/matthew- 24 Burpees
barnes wodwell.com/wod/lawrence-
veling wodwell.com/wod/lesley

“MATTY
BROWN” “LEE” “LOREDO”
3 Rounds for Time 4 5 Rounds For Time 400 6 Rounds For Time 24 Air
Clusters (135/115 lb) meter Run Squats
9 Single-Arm Kettlebell 1 Deadlift (345/225 lb) 24 Push-Ups
Clean and Presses (53/44 3 Squat Cleans (185/135 24 Walking Lunges
lb) lb) 400 meter Run
20 ft Back Rack Walking 5 Push Jerks (185/135 lb)
lunges (135/95 lb) 3 Muscle-Ups wodwell.com/wod/loredo
18 Deadlifts (135/95 lb) 1 Rope Climb (15 ft)

Cash-In: 49 Pull-Ups wodwell.com/wod/lee “LUCE”

Cash-Out: 49 Pull-Ups 3 Rounds For Time 1000
meter Run
wodwell.com/wod/matty-brown “LEGION 8”
10 Muscle-Ups
8 Rounds For Time 8 100 Air Squats
Thrusters (75/55 lb)
“MCDONALD & 8 Chest-to-Bar Pull-Ups Wear a weight vest (20/14
GALAGHER” 8 Clapping Push-Ups lb)
8 Power Snatches (75/55
2 Rounds for Time 200
lb) wodwell.com/wod/luce
meter Run
8 Knees-to-Elbows
16 Kettlebell Swings (53/35
8 Sumo Deadlift High-Pulls
lb)
(75/55 lb) “LUMPY”
16 Pull-Ups
8 Handstand Push-Ups 3 Rounds for Time 250
16 Front Squats (110/70 lb)
8 Toes-to-Bar meter Row
200 meter Run
14 Kettlebell Swings (53/35 6 Power Cleans (135/95 lb)
Then 800 meter Run 6 Thrusters (135/95 lb)
lb)
14 Pull-Ups 9 Deadlifts (135/95 lb)
wodwell.com/wod/legion-8 9 Sumo Deadlift High-Pulls
14 Front Squats (110/70 lb)
200 meter Run (135/95 lb)
12 Kettlebell Swings (53/35
wodwell.com/wod/lumpy

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lb)
12 Pull-Ups
12 Front Squats (110/70 lb)
wodwell.com/wod/mcdonald-
galagher
“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
movement, moving slowly,
with straight body and
arms.
“LINDSKOG”
“MALTZ”
5 Rounds for Time 500
For Time 400 meter Run
meter Run
50 Pull-Ups
20 Box Jumps
100 meter Farmer's Carry
20 Pull-Ups
(2x50/2x25 lb)
5 Handstand Push-Ups
50 Dips
100 Push-Ups
wodwell.com/wod/lindskog
50 Knees-to-Elbows
100 Sit-Ups
“LT JOHN” 400 meter Run
3 Rounds for Time Max Scaling "Half Maltz" 200
Unbroken Clean-and-Jerks meter Run 25 Pull-Ups 50
(BW) meter Farmer's Carry
400 meter Run (2x50/2x25 lb) 25 Dips 50
15 GHD Sit-Ups Push-Ups 25 Knees-to-
Elbows 50 Sit-Ups 200
Score is time plus total
meter Run
clean-and-jerks.
wodwell.com/wod/maltz
wodwell.com/wod/lt-john

wodwell.com/wod/meadows
“MICHAEL
BOCCHINO”
EMOM in 8 minutes 3
Squat Clean Thrusters
“MARCO”
“LUMBERJACK
3 Rounds for Time 21 Pull-
20”
Ups
For Time 20 Deadlifts 15 Handstand Push-Ups
(275/185 lb) 9 Thrusters (135/95 lb)
400 meter Run
20 Kettlebell Swings (2/1.5 wodwell.com/wod/marco

(155/105 lbs) pood)

3 Bar Over Burpees 400 meter Run
20 Overhead Squats “MARK
wodwell.com/wod/michael- (115/75 lb) WHITFORD”
bocchino 400 meter Run
4 Rounds for Time 15
20 Burpees
Dumbbell Thrusters
400 meter Run
(2x40/20 lb)
“MICHAEL 20 Chest-to-Bar Pull-Ups
50 meter Dumbbell
400 meter Run
Overhead Walking Lunges
20 Box Jumps (24/20 in)

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February 17, 2019

CAMELO JR.” 400 meter Run (2x40/20 lb)

20 Dumbbell Squat Cleans
AMRAP in 20 minutes 5
(45/35 lb) wodwell.com/wod/mark-whitford
Clusters (135/95 lb)
400 meter Run
31 Push-Ups
20 Box Jumps (20/14 in) “MARTIN
wodwell.com/wod/lumberjack-20
18 Kettle Bell Swings
(53/35 lb)
DEMEO”
For Time 21 Squat Cleans
“MAGPIE”
One "cluster" is one clean (135/95 lb)
plus one thruster. 3 Rounds For Time 800 15 Box Jumps (24/20 in)
meter Run 9 Burpees
wodwell.com/wod/michael- 20 Knees-to-Elbows 21 Box Jumps (24/20 in)
camelo-jr 30 Kettlebell Swings (24/16 15 Burpees
kg) 9 Squat Cleans (135/95 lb)
40 Sumo Deadlift High- 21 Burpees
“MICHAEL Pulls (40/30 kg) 15 Squat Cleans (135/95
CARROLL” lb)
wodwell.com/wod/magpie
12-9-6-3 Reps for Time 9 Box Jumps (24/20 in)
Overhead Squats (135/95
lb) wodwell.com/wod/martin-demeo
“MANUEL”
Burpee Box Jumps (24/20
in) 5 Rounds for Reps in 50
minutes 3 minutes of Max “MATT B.”
wodwell.com/wod/michael-carroll Rope Climbs 5 Rounds For Time 5
2 minutes of Max Air Burpees
Squats 10 Chest-to-Bar Pull-Ups
“MICHAEL 2 minutes of Max Push-Ups 20 Wall Ball Shots (20/14
D’AURIA” 3 minutes to Run 400 lb)
meters 30 Push-Ups
For Time 10 Back Squats
400 meter Run
(225/155 lb) Wear a weight vest (20/14
500 meter Row lb) wodwell.com/wod/matt-b
10 Back Squats (225/155
lb) After the run, rest for the
400 meter Run remainder of the 3 minutes “MATTHEW
10 Back Squats (225/155 before beginning the next
lb) THOMAS”
round.
500 meter Row 21-15-9 Reps for Time
10 Back Squats (225/155 wodwell.com/wod/manuel Squat Snatches (42.5/32.5
lb) kg)

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400 meter Run Push-Ups

“MARINE 16”
wodwell.com/wod/michael-dauria Eight 2-minute AMRAPs in wodwell.com/wod/matthew
16 minutes From 0:00-2:00
20 meter Sprint
“MICHAEL 16 Burpees “MCCLUSKEY”
ESPOSITO” 3 Rounds For TIme 9
21-15-9 Reps for Time From 2:00-4:00: Muscle-Ups
Overhead Squats (95/65 20 meter Sprint 15 Burpee Pull-Ups
lb) 16 Push-Ups 21 Pull-Ups
Hand Release Push-Ups 800 meter Run
From 4:00-6:00:
wodwell.com/wod/michael- 20 meter Sprint Wear a weight vest (20/14
esposito 16 Air Squats lb)

From 6:00-8:00: wodwell.com/wod/mccluskey

“MICHAEL 20 meter Sprint
FODOR” 16 Mountain Climbers
“MCLAREN”
For Time 100 Reps Total in
From 8:00-10:00: AMRAP in 20 minutes 3
any combination of:
20 meter Sprint Thrusters (50%
Back Squats (185/115 lb)
16 Jumping Jacks bodyweight)
Deadlifts (185/115 lb)
Shoulder-to-Overheads 5 Box Jumps (24/20 in)
From 10:00-12:00: 7 Hand Release Push-Ups
(185/115 lb)
20 meter Sprint
16 Jumping Lunges wodwell.com/wod/mcclaren
wodwell.com/wod/michael-fodor

From 12:00-14:00:
“MICHAEL 20 meter Sprint “MICHAEL”
16 High Knees 3 Rounds For Time 800
KIEFER”
meter Run
EMOM in 20 minutes Odd From 14:00-16:00: 50 Back Extensions
Minutes: 20 meter Sprint 50 Sit-Ups
5 Bench Presses (65% of 16 Tuck Jumps
1RM)
wodwell.com/wod/michael
wodwell.com/wod/marine-16
Even Minutes:
8 Hand Release Push-Ups “MICHAEL
For the bench presses, use

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February 17, 2019

the weight that is 65% of “MARTIN BELL” BRENNAN”

your 1-rep-max.
For Time 2000 meter Row 5-10-15-20 Reps for Time
100 Deadlifts (bodyweight) Burpee Pull-Ups
wodwell.com/wod/michael-kiefer
50 Thrusters (43/30 kg) Wall Ball Shots (20/14 lb)
1000 meter Row Power Snatches (135/95 lb)
“MICHAEL 100 Overhead-Touch Push-
Ups wodwell.com/wod/michael-
WARCHOLA” 50 Pull-Ups brennan
For Time 100 Double- 500 meter Row
Unders 100 AbMat Sit-Ups
75 Box Jumps (24/20 in) 100 Wall Ball Shots (20/14 “MICHAEL
50 Kettlebell Swings (32/24 lbs) CARLO”
kg) 20 Rounds for Time 1 Front
25 Burpees Overhead-touch push-ups Squat (55% BW)
require the athlete to 30 Box Jumps (24/20 in)
wodwell.com/wod/michael- perform a hand-release
warchola push-up (aka: press-up), Rest 30 seconds between
where when the chest is on sets.
the ground and hands are
“MIRON released from the floor, wodwell.com/wod/michael-carlo
(MIROSŁAW athlete must touch both
ŁUCKI)” hands together behind the
5 Rounds for Time: 800
head. With hands back on “MICHAEL
the floor, push up with CLARKE”
meter Run
arms fully extended and
23 Back Squats (¾ Body For Time 21 Overhead
core tight to complete one
Weight) Squats (95/65 lb)
rep.
13 Deadlifts (1 ½ Body 9 Burpee Box Jumps (24/20
Weight) in)
wodwell.com/wod/private-
martin-bell 500 meter Row
wodwell.com/wod/miron
15 Overhead Squats (95/65
lb)
“MATT 16” 15 Burpee Box Jumps
“MOORE” (24/20 in)
For Time 16 Deadlifts (275
AMRAP in 20 minutes 1 500 meter Row
lb)
Rope Climb (15 ft) 9 Overhead Squats (95/65
16 Hang Power Cleans
400 meter Run lb)
(185 lb)
Max Reps Handstand Push- 21 Burpee Box Jumps
16 Push Presses (135 lb)
Ups (24/20 in)
800 meter Run
16 Deadlifts (275 lb) 500 meter Row

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wodwell.com/wod/moore 16 Hang Power Cleans wodwell.com/wod/michael-clarke

(185 lb)
16 Push Presses (135 lb)
“MOSZER” 800 meter Run “MICHAEL
9 Rounds for Time 300 16 Deadlifts (275 lb) ELFERIS”
meter Run 16 Hang Power Cleans 22-11-5 Reps for Time
6 Air Squats (185 lb) Dumbbell Snatches (70/45
6 Pull-Ups 16 Push Presses (135 lb) lb)
6 Box Jumps (20/24 in) Pull-Ups
6 Burpees wodwell.com/wod/matt-16
400 meter Run
6 Sit-Ups
6 Lunges wodwell.com/wod/michael-elferis
6 Russian Kettlebell Swings “MATTHEW
(53/35 lb) GARVEY”
For Time 100 Double- “MICHAEL
Wear a weight vest (20/14 Unders FIORE”
lb) 10 Back Squats (275/185 5 Rounds for Time 5 Clean-
lb) and-Jerks (155/105 lb)
wodwell.com/wod/moszer
50 Double-Unders 10 Handstand Push-Ups
5 Back Squats (275/185 lb) 20 Double-Unders
“NATE” wodwell.com/wod/matthew-
wodwell.com/wod/michael-fiore
AMRAP in 20 minutes 2 garvey
Muscle-Ups
4 Handstand Push-Ups “MICHAEL
8 Kettlebell Swings (2/1.5 “MAUPIN”
HEALY”
pood) 4 Rounds for Time 800
meter Run 4 Rounds for Time 10 Wall
wodwell.com/wod/nate 49 Push-Ups Ball Shots (20/14 lb)
49 Sit-Ups 10 Back Squats (225/135
49 Air Squats lb)
“NICHOLAS 10 Wall Ball Shots (20/14
CHIOFALO” wodwell.com/wod/maupin lb)
10 Deadlifts (225/135 lb)
2 Rounds for Time 800
meter Run
“MCGHEE” wodwell.com/wod/michael-healy
20 Chest-to-Bar Pull-Ups
10 Back Squats (225/155 AMRAP in 30 minutes 5
lb) Deadlifts (275/185 lb)
13 Push-Ups

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wodwell.com/wod/nicholas- 9 Box Jumps (24/20 in) “MICHAEL

chiofalo
LYONS”
wodwell.com/wod/mcghee
5 Rounds for Time 3 Clean-
“NIELD” and-Jerks (225/185 lb)
For Time 400 meter Run “MEIKTILA” 6 Handstand Push-Ups
10 Deadlifts (110/70 kg) 9 Burpee Box Jumps (24/20
AMRAP in 20 minutes 10
1 Rope Climb in)
Pull-Ups
400 meter Run 40 Air Squats
wodwell.com/wod/michael-lyons
10 Deadlifts (110/70 kg) 80 Double-Unders
2 Rope Climbs
400 meter Run wodwell.com/wod/meiktila
10 Deadlifts (110/70 kg)
“MILLAR”
3 Rope Climbs 3 Rounds for Time 7
400 meter Run “MICHAEL Muscle-Ups
10 Deadlifts (110/70 kg) BOYLE” 14 Thrusters (40/30 kg)
4 Rope Climbs 21 GHD Sit-Ups
7 Rounds for Time 5 Push
400 meter Run
Presses (155/105 lb) wodwell.com/wod/millar
10 Deadlifts (110/70 kg)
10 Kettlebell Swings (32/24
5 Rope Climbs
kg)
wodwell.com/wod/nield
20 Double-Unders “MOON”
7 Rounds For Time 10
wodwell.com/wod/michael-boyle
Hang Split Snatch, Right
“NUKES” Arm (40/30 lb)
AMRAP in 30 minutes From “MICHAEL 1 Rope Climb (15 ft)
0:00-8:00 10 Hang Split Snatch, Left
CAMMARATA” Arm (40/30 lb)
1 mile Run
Max Deadlifts (315/205 lb) Every Minute On the 1 Rope Climb (15 ft)
Minute (EMOM) in 10
From 8:00-18:00 minutes 2 Squat Cleans Alternate feet in the split
1 mile Run (185/135 lb) snatch sets
Max Power Cleans 2 Box Jumps (30/24 in)
wodwell.com/wod/moon
(225/155 lb)
wodwell.com/wod/michael-
cammarata
From 18:00-30:00
1 mile Run
“MORRISON”
Max Overhead Squats 50-40-30-20-10 Reps For
“MICHAEL
(135/95 lb) Time Wall Ball Shots (20/14
lb)

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1453 BENCHMARK
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Perform all sections with a
running clock (no rest
between sections). Score is
total reps from each of the
three barbell movements.
wodwell.com/wod/nukes
“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
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
page 253 of 286
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 F.
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
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1
pood)
wodwell.com/wod/morrison
“MURPH”
For Time 1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest
(20/14 lb)
Partition the Pull-Ups,
Push-Ups, and Squats as
needed. Start and finish
with a mile run.
wodwell.com/wod/murph
“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
wodwell.com/wod/neil-leavy
1453 BENCHMARK
WODS
February 17, 2019

Complete as many reps as “MICHAEL “NICKMAN”

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
“PAT”
6 Rounds for Time 25 Pull-
Ups
50 ft Front-Rack Lunges
(75/55 lb)
25 Push-Ups
50 ft Front-Rack Lunges
(75/55 lb)
All while wearing a Weight
Vest (20/14 lb)
wodwell.com/wod/pat
HAUB”
EMOM in 10 minutes 4
Front Squats (225/155 lb)
10 Double-Unders
wodwell.com/wod/michael-haub
“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
WEINBERG”
5 Rounds for Time 500
meter Row
20 Pull-Ups
5 Push Jerks (135/95 lb)
wodwell.com/wod/michael-
weinberg
10 Rounds For Time 200
meter Farmers Carry
(55/35 lb)
10 Weighted Pull-Ups
(35/25 lb)
20 Dumbbell Power
Snatches (55/35 lb),
alternating
wodwell.com/wod/nickman
“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
“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
“OZZY”
7 Rounds For Time 11
Deficit Handstand Push-
Ups (6/4 in)

page 254 of 286

1453 BENCHMARK
WODS
February 17, 2019
“PATRICK
LYONS”
5 Rounds for Time 5
Deadlifts (135/95 lb)
5 Hang Cleans (135/95 lb)
5 Push Presses (135/95 lb)
Front Squats (135/95 lb)
5 Burpee Box Jumps (24/20
in)
wodwell.com/wod/patrick-lyons
“PAUL”
5 Rounds For Time 50
Double-Unders
35 Knees-to-Elbows
20 yard Overhead Walk
(185/135 lb)
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
wodwell.com/wod/paul-beyer
“PAUL
MARTINI”
For Time 20 Burpees
5 Deadlifts (315/225 lb)
page 255 of 286
“MONTI”
5 Rounds for Time 50 Box
Step-Ups (45/35 lb barbell,
20" box)
15 Cleans (135/95 lb)
50 Box Step-Ups (45/35 lb
barbell, 20" box)
10 Snatches (135/95 lb)
wodwell.com/wod/monti
“MOOSE”
For Time 1,000 meter Row
Then 10 Rounds of:
7 Bar Facing Burpees
3 Thrusters (95/65 lb)
Then,
1,200 meter Med Ball Run
(20/14 lb)
wodwell.com/wod/moose
“MR. JOSHUA”
Five Rounds for Time 400
Meter Run
30 GHD Sit-Ups
15 Deadifts (250/165 lbs)
wodwell.com/wod/mr-joshua
“NED”
7 Rounds For Time 11 Back
Squats (bodyweight)
1,000 meter Run
wodwell.com/wod/ozzy
“PATRICK
BYRNE”
For Time 10 Thrusters
(135/95 lb)
10 Pull-Ups
9 Thrusters (135/95 lb)
9 Pull-Ups
Continue pattern until:
1 Thruster (135/95 lb)
1 Pull-Up
Then:
1 Overhead Squats (95/65
lb)
1 Handstand Push-Up
2 Overhead Squats (95/65
lb)
2 Handstand Push-Ups
Continue pattern until:
10 Overhead Squats (95/65
lb)
10 Handstand Push-Ups
wodwell.com/wod/patrick-byrne
“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
1453 BENCHMARK
WODS
February 17, 2019
20 Toes-to-Bars
5 Deadlifts (315/225 lb)
20 Wall Ball Shots (20/14
lb)
5 Deadlifts (315/225 lb)
20 Hand Release Push-Ups
5 Deadlifts (315/225 lb)
wodwell.com/wod/paul-martini
“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
“PHEEZY”
3 Rounds For Time 5 Front
Squats (165/105 lb)
18 Pull-Ups
5 Deadlifts (225/155 lb)
page 256 of 286
1,000 meter Row
wodwell.com/wod/ned
“NICK”
12 Rounds For Time 10
Dumbbell Hang Squat
Clean (45/35 lb)
6 Handstand Push-Ups on
Dumbbells
wodwell.com/wod/nick
“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
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
“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
“PETER
BIELFIELD”
4 Rounds for Time 15
1453 BENCHMARK
WODS
February 17, 2019
18 Toes-to-Bar
5 Push Jerks (165/105 lb)
18 Hand-Release Push-Ups
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
Wear a weight vest (20/14
lb)
If you have bunker gear
wear it instead of a weight
vest.
wodwell.com/wod/pidgeon
“RAHOI”
AMRAP in 12 minutes 12
Box Jumps (24 in/20 in)
6 Thrusters (95 lbs/65 lb)
6 Bar-Facing Burpees
wodwell.com/wod/rahoi
“RANKEL”
AMRAP in 20 minutes 6
Deadlifts (225/155 lb)
7 Burpee Pull-Ups
page 257 of 286
400 meter Run (with 45/35
lb plate)
wodwell.com/wod/nutts
“OZ”
For Time 100 Squat Clean
Thrusters (40/20 kg)
wodwell.com/wod/oz
“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
WATERS”
AMRAP in 10 minutes 5
Clean-and-Jerks (135/105
lb)
200 meter Sprint
wodwell.com/wod/patrick-waters
“PAUL (PENA)”
7 Rounds for Time 100
meter Sprint
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 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
“PHILIP PETTI”
For Time 20 Thrusters
(135/95 lb)
20 Burpees
20 Cleans (135/95 lb)
20 Sit-Ups
20 Shoulder-to-Overheads
(135/95 lb)
20 Push-Ups
1453 BENCHMARK
WODS
February 17, 2019

10 Kettlebell Swings (2/1.5 19 Kettlebell Swings (2/1.5 20 Overhead Squats

pood) pood) (135/95 lb)
200 meter Run 10 Burpee Box Jumps 20 Handstand Push-Ups
(24/20 in) 20 Front Squats (135/95 lb)
wodwell.com/wod/rankel 3 minutes Rest 20 Air Squats

Time each round. Score is wodwell.com/wod/philip-petti

“RENÉ” total time for all seven
7 Rounds for Time 400 rounds, including rest.
meter Run “PK”
wodwell.com/wod/paul-2
21 Walking Lunges 5 Rounds for Time 10 Back
15 Pull-Ups Squats (225/155 lbs)
9 Burpees 10 Deadlifts (275/185 lbs)
“PAUL GILL” 400 meter Sprint
Wear a Weight Vest (20/14 For Time 54 Deadlifts 2 minutes Rest
lb) (95/65 lb)
54 Double-Unders wodwell.com/wod/pk
wodwell.com/wod/rene 54 Cleans (95/65 lb)
54 Burpees
“RANDY”
“RICHARD wodwell.com/wod/paul-gill
For Time 75 Power
VANHINE” Snatches (75/55 lb)
4 Rounds for Time 25 “PAUL wodwell.com/wod/randy
Shoulder-to-Overheads
(135/95 lb)
TEGTMEIER”
400 meter Run 4 Rounds for Time 21
15 Thrusters (135/95 lb) Burpees “RAYMOND
400 meter Run 15 Pull-Ups YORK”
9 Back Squats (225/155 lb) For Time 10 Front Squats
wodwell.com/wod/richard- (135/95 lb)
vanhine wodwell.com/wod/paul-tegtmeier
10 Air Squats
10 Overhead Squats
(135/95 lb)
“RJ” “PETER 10 Walking Lunges
5 Rounds For Time 800 CARROLL” 10 Back Squats (135/95 lb)
meter Run AMRAP in 8 minutes 5 10 Burpees
5 Rope Climb (15 ft) Snatches (115/85 lb)
50 Push-Ups 10 Burpees For the walking lunges, one
repetition is equivalent to

page 258 of 286

1453 BENCHMARK
WODS
February 17, 2019

wodwell.com/wod/rj wodwell.com/wod/peter-carroll one right and left lunges.

wodwell.com/wod/raymond-york
“ROBERT “PETER
CRAWFORD” MARTIN”
“RICHARD
For Time 50 Clean-and- 2 Rounds for Time 20
Jerks (95/65 lb) Clean-and-Jerks (135/95 lb) ALLEN”
50 Burpees 20 Chest-to-Bar Pull-Ups For Time 30 Back Squats
(65% BW)
wodwell.com/wod/robert- wodwell.com/wod/peter-martin
crawford wodwell.com/wod/richard-allen

“PHILIP HAYES”
“ROBERT “RILEY”
For Time 10-9-8-7-6-5-4-3-
FOTTI” 2-1 reps of: For Time 1.5 mile Run
AMRAP in 7 minutes 1 Deadlifts (315/225 lb) 150 Burpees
Squat Clean (185/135 lb) 1.5 mile Run
2 Clean-and-Jerks (185/135 1-2-3-4-5-6-7-8-9-10 reps
lb) of: Wear a weight vest (20/14
3 Bar Over Burpees Burpees lb)

wodwell.com/wod/robert-fotti Decrease the deadlifts by 1 wodwell.com/wod/riley

rep every round and
increase the burpees by 1
“ROBERT SPEAR rep until you do 1 deadlift “ROBERT
JR.” and 10 burpees. CORDICE”
15-12-9 Reps for Time For Time 21-15-9 Reps of:
wodwell.com/wod/philip-hayes
Front Squats (185/135 lb) Power Snatches (75/45 lb)
Burpee Pull-Ups Sit-Ups
“PIKE”
wodwell.com/wod/robert-spear-jr Then,
5 Rounds for Time 20
15-12-9 Reps of:
Thrusters (75/55 lb)
Power Snatches (95/65 lb)
“ROCK” 10 Strict Ring Dips
Knees-to-Elbows
20 Push-Ups
3 AMRAPs in 17 minutes
10 Strict Handstand Push-
AMRAP in 5 minutes Finally,
Ups
10 Power Cleans (135/95 12-9-6 Reps of:
50 meter Bear Crawl
lb) Power Snatches (115/85 lb)
12 Burpees Toes-to-Bars

page 259 of 286

1453 BENCHMARK
WODS
February 17, 2019
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.
wodwell.com/wod/rock
“RONEY”
4 Rounds For Time 200
meter Run
11 Thrusters (135/95 lb)
200 meter Run
11 Push Presses (135/95
lb)
200 meter Run
11 Bench Presses (135/95
lb)
wodwell.com/wod/roney
“ROY”
5 Rounds For Time 15
Deadlift (225/155 lb)
20 Box Jumps (24/20 in)
25 Pull-Ups
page 260 of 286
wodwell.com/wod/pike
“RALPH”
4 Rounds For Time 8
Deadlifts (250/175 lb)
16 Burpees
3 Rope Climbs (15 ft)
600 meter Run
wodwell.com/wod/ralph
“RAYMOND
DOWNEY”
For Time 1600 meter Run
10 Deadlifts (365/255
lb/85% BW)
1200 meter Run
20 Back Squats (275/185
lb)
800 meter Run
30 Front Squats (185/135
lb)
400 meter Run
40 Cleans (135/95 lb)
wodwell.com/wod/raymond-
downey
“RICH”
For Time 13 Squat
Snatches (155/105 lb)
Then, 10 Rounds of:
10 Pull-Ups
100 meter Sprint
Use a single barbell.
Athlete must change
his/her own weights
between rounds.
wodwell.com/wod/robert-cordice
“ROBERT
EVANS”
21-15-9 Reps for Time
Squat Cleans (135/95 lb)
Handstand Push-Ups
wodwell.com/wod/robert-evans
“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
“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
lb)
1453 BENCHMARK
WODS
February 17, 2019
wodwell.com/wod/roy
“RUSS”
3 Rounds for Time 50
meter Sandbag Walk
(70/53 lb)
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)
page 261 of 286
Then, 13 Squat Cleans
(155/105 lb)
wodwell.com/wod/rich
“RICKY”
AMRAP in 20 minutes 10
Pull-Ups
5 Dumbbell Deadlifts
(75/55 lb)
8 Push-Press (135/95 lb)
wodwell.com/wod/ricky
“ROBBIE”
AMRAP in 25 minutes 8
Freestanding Handstand
Push-Ups
1 L-Sit Rope Climb (15
foot)
wodwell.com/wod/robbie
“ROBERT
CURATOLO”
For Time 50 Back Squats
(135/95 lb)
50 Deadlifts (135/95 lb)
50 Bar Over Burpees
wodwell.com/wod/robert-curatolo
“ROBERT
HAMILTON”
For Time 41 Push-Ups
70 calorie Row
Scaling 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
wodwell.com/wod/roberts-ridge
“RONALD
BUCCA”
For Time 21 Pull-Ups
21 Thrusters (95/65 lb)
15 Snatches (95/65 lb)
15 Pull-Ups
15 Thrusters (95/65 lb)
10 Snatches (95/65 lb)
9 Pull-Ups
9 Thrusters (95/65 lb)
5 Snatches (95/65 lb)
wodwell.com/wod/ronald-bucca
“RONNIE
HENDERSON”
For Time 20 Deadlifts
(225/135 lb)
500 meter Row
10 Deadlifts (275/185 lb)
500 meter Row
5 Deadlifts (315/225 lb)
500 meter Row
1453 BENCHMARK
WODS
February 17, 2019
17 Wall Ball Shots (20/14
lb)
400 meter Run
wodwell.com/wod/saman
“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
Then, 800 meter Run
wodwell.com/wod/schmalls
“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-
page 262 of 286
41 Ring Dips wodwell.com/wod/ronnie-
henderson
10 Power Snatches (135/95
lb)
41 Air Squats
41 Box Jumps (24/20 in)
“RUNYAN”
AMRAP in 24 minutes 21
wodwell.com/wod/robert- Bar Over Burpees
hamilton 7 Deadlifts (1.5x
bodyweight)
10 Pull-Ups
“ROBERT
WALLACE” wodwell.com/wod/runyan
For Time 50 Power
Snatches (95/65 lb)
40 Burpees
“SALVATORE
30 Power Cleans (95/65 lb) CALABRO”
20 GHD Sit-Ups 12-9-6-3 Reps for Time
10 Overhead Squats (95/65 Deadlifts (60% BW)
lb) Ring Rows
wodwell.com/wod/robert-wallace wodwell.com/wod/salvatore-
calabro
“ROCKET”
AMRAP in 30 minutes 50
“SANTORA”
meter Swim 3 Rounds For Max Reps in
10 Push-Ups 17 minutes 1 minute Squat
15 Air Squats Cleans (155/105 lb)
1 minute Shuttle Sprints
wodwell.com/wod/rocket (20 ft forward, 20 ft
backwards)
1 minute Deadlifts
“RONNIE GIES” (245/165 lb)
4 Rounds for Time 18 Pull- 1 minute Burpees
Ups 1 minute Jerks (155/105 lb)
18 Sumo Deadlift High-
Pulls 1 minute Rest between
18 Wall Ball Shots (20/14 rounds
in)
For the shuttle sprints,
1453 BENCHMARK
WODS
February 17, 2019
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
“SEAN HANLEY”
For Time 2000 meter Row
5 Burpee with Lateral Jump
Overs
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
VILLANUEVA”
For Time 50 Double-Unders
5 Power Snatches (135/95
page 263 of 286
18 Ring Dips
wodwell.com/wod/ronnie-gies
“RUBEN
CORREA”
For Time 21 Back Squats
(225/185 lb)
400 meter Run
15 Front Squats (185/135
lb)
800 meter Run
9 Overhead Squats (135/95
lb)
1600 meter Run
Use a single barbell.
Athlete must change
his/her own weights.
Athlete may take the
barbell from a rack.
wodwell.com/wod/ruben-correa
“RYAN”
5 Rounds For Time 7
Muscle-Ups
21 Target Burpees
Each Burpee terminates
with a jump to touch a
target 1 foot above max
standing reach.
wodwell.com/wod/ryan
count 20 ft forward and 20
ft backwards as one
repetition.
wodwell.com/wod/santora
“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
“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)
1453 BENCHMARK
WODS
February 17, 2019

lb) “SANTIAGO” 30 seconds Rest

40 Double-Unders
10 Power Cleans (135/95
lb)
30 Double-Unders
15 Overhead Squats
(135/95 lb)
20 Double-Unders
20 Back Squats (135/95 lb)
10 Double-Unders
25 Deadlifts (135/95 lb)
wodwell.com/wod/sergio-
villanueva
“SGT BARROS”
AMRAP in 12 minutes 12
Wall Ball Shots (10/6 kg)
12 Kettlebell Swings (20/16
kg)
12 Kettlebell Snatches
(20/16 kg)
100 meter Sprint
wodwell.com/wod/sgt-barros
“SHAM”
7 Rounds For Time 11
Deadlifts (bodyweight)
100 meter Sprint
wodwell.com/wod/sham
“SISSON”
AMRAP in 20 minutes 1
Rope Climb (15 ft)
5 Burpees
2012 meter Row
7 Rounds For Time 18
Dumbbell Hang Squat
wodwell.com/wod/sebena
Clean (35/25 lb)
18 Pull-Ups
10 Power Clean (135/95 lb) “SEVERIN”
10 Handstand Push-Ups
For Time 50 Strict Pull-Ups
wodwell.com/wod/santiago 100 Hand-Release Push-
Ups
5k Run
“SCOOTER”
Wear a weight vest (20/14
With a Running Clock in 35
lb)
minutes First, AMRAP in 30
minutes (with a Partner)
wodwell.com/wod/severin
30 Double-Unders
15 Pull-Ups
15 Push-Ups “SGT. WYT”
100 meter Sprint
For Time 8 Rounds of:
36 Double-Unders
Partners alternate rounds
3 Burpee Chest-to-Bar Pull-
Ups
Then, 5 minutes to find a
1-rep-max Partner Deadlift
Then immediately, one
For the AMRAP, one round of:
partner work while the 13 Bear Complexes
other rests, switching after (115/75 lb)
each full round is 20 Bar Over Burpees
19 Bear Complexes
completed.
(115/75 lb)
wodwell.com/wod/scooter
One “Bear Complex”
consists of the following: 1
“SCOTTIE” Power Clean, 1 Front
Squat, 1 Push Press, 1
10 Rounds for Time 10
Back Squat, and 1 Push
meter Farmers Carry (2/1.5
Press.
pood)
5 Strict Chin-Ups
wodwell.com/wod/sgt-wyt

page 264 of 286

1453 BENCHMARK
WODS
February 17, 2019

200 meter Run 10 meter Farmers Carry

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
“SPEHAR”
(2/1.5 pood)
5 Burpees
5 Deadlifts (265/185 lb)
Place your deadlift bar 10
meters from your pull-up
bar and do the farmers
carries between the two.
Use kettlebells or
dumbbells for the farmers
carry.
wodwell.com/wod/scottie
“SEAN TALLON”
5 Rounds for Time 5 Clean-
“SHIP”
9 Rounds For Time 7 Squat
Clean (185/135 lb)
8 Burpee Box Jump (36/30
in)
wodwell.com/wod/ship
“SMALL”
3 Rounds For Time 1000
meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run
wodwell.com/wod/small

For Time 100 Thrusters and-Jerks (135/95 lb)

(135/95 lb) 50 meter Sprint
100 Chest-to-Bar Pull-Ups 5 Thrusters (135/95 lb) “SNIPES”
6 mile Run 50 meter Sprint AMRAP in 40 minutes 9
Clean-and-Jerks (135/95 lb)
Partition the thrusters, wodwell.com/wod/sean-tallon
1 Rope Climb
pull-ups and run as 8 Burpees
needed. 12 Push-Ups
“SERVAIS” 40 second Plank Hold
wodwell.com/wod/spehar For Time 1.5 mile Run 800 foot Sandbag Carry
(80/50 lb)
Then 8 rounds of: 20 Double-Unders
“STEPHEN 19 Pull-Ups 17 Wall Ball Shots (20/14
BELSON” 19 Push-Ups lb)
For Time 20 Box Jumps 19 Burpees
wodwell.com/wod/snipes
(30/24 in)
5 Squat Cleans (155/105 Then,
lb) 400 meter Sandbag Carry
30 Box Jumps (30/24 in) (heavy) “STEPHEN”
5 Squat Cleans (155/105 1-mile Farmers Carry For Time 30-25-20-15-10-5
lb) (45/35 lb dumbbells) Reps of:

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1453 BENCHMARK
WODS
February 17, 2019
40 Box Jumps (20 in)
5 Squat Cleans (155/105
lb)
wodwell.com/wod/stephen-
belson
“STEVEN
COAKLEY”
2 Rounds for Time 17
Deadlifts (185/135 lb)
17 Box Jumps (24/20 in)
17 Pull-Ups
wodwell.com/wod/steven-coakley
“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
page 266 of 286
wodwell.com/wod/servais
“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.
wodwell.com/wod/shawn
“SLOB”
For Time 2000 meter Run
50 Pull-Ups
GHD Sit-Ups
Back Extensions
Knees-to-Elbows
Romanian Deadlifts (95/65
lb)
wodwell.com/wod/stephen
“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
“SWASEY”
For Time 32 Chest-to-Bar
Pull-Ups
32 Wall Balls (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
1453 BENCHMARK
WODS
February 17, 2019

50 Thrusters (40/30 kg) completed 100 Thrusters.

“TAYLOR”
4 Rounds for Time 400
meter Run
5 Burpee Muscle-Ups
Wear a weight vest (20/14
lb)
wodwell.com/wod/taylor
“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 DON”
For Time 66 Deadlifts
(110/75 lb)
66 Box Jump (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
wodwell.com/wod/the-don
2000 meter Row
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
“SPHINX”
From 0:00-10:00:
1 rep max Front Squat
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
“STEPHEN
HARRELL”
7 Rounds for Time 5
Overhead Squats (95/65
lb)
Max Thrusters (95/65 lb)
2 minute Rest
wodwell.com/wod/t-j
“TAREL
COLEMAN”
2 Rounds for Time 50
Overhead Squats (45/35
lb)
20 Burpees
wodwell.com/wod/tarel-coleman
“TERRENCE
FARRELL”
For Time 10 Deadlifts
(315/225 lb)
20 Back Squats (225/155
lb)
30 Cleans (135/95 lb)
40 Push Presses (95/65 lb)
50 Double-Unders
wodwell.com/wod/terrence-farrell
“THE BATMAN”
For Time Buy-In:
100 Air Squats
50-40-30-20-10 Reps
Box Jumps (30/24 in)
Wall Ball Shots (20/14 lb)
Kettlebell Swings (24/16
kg)
200 meter Run

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1453 BENCHMARK
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February 17, 2019

Your score will be the total All of the above with a

“THE LEGEND” number of thrusters weight vest (20/14 lb)
For Time 4 Pistols completed in the 7 rounds.
25 Kettlebell Swings (54/35 Each round of thrusters Buy-Out:
lb) must be performed 4 Rounds of 5 Deadlifts
50 Push-Ups unbroken, once the athlete (80% max)
75 Pull-Ups sets the bar down that
50 Push-Ups round has ended. Remove the weight vest
25 Kettlebell Swings (54/35 for the deadlifts.
lb) wodwell.com/wod/stephen-harrell
4 Pistols wodwell.com/wod/batman

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
“STRANGE”
8 Rounds For Time 600
“THE HAMMY”
meter Run For Time 1,000 meter Row
11 Weighted Pull-Ups 7 Squat Clean-and-Jerks
(1.5/1 pood) (135/95 lb)
11 Walking Lunges (1.5/1 50 Push-Ups
pood) 7 Squat Clean-and-Jerks
11 Thrusters (1.5/1 pood) (135/95 lb)
50 Sit-Ups
wodwell.com/wod/strange 7 Squat Clean-and-Jerks
(135/95 lb)
50 Box Jumps (24/20 in)
“T” 7 Squat Clean-and-Jerks
(135/95 lb)
5 Rounds for Time 100-
meter sprint 50 Pull-Ups
7 Squat Clean-and-Jerks
10 Squat Clean Thrusters
(135/95 lb)
(115/75 lb)
1,000 meter Run
15 Kettlebell Swings (2/1.5
pood)
Scaling Individual:
100 meter Sprint
Athletes (12 years and
2 minutes Rest
older) take on the workout
wodwell.com/wod/t as prescribed, or with the
weight and scaled
movements of their choice.
“TAMA” Teams of Two: Athletes
(Female/Male, Male/Male or
For Time 800 meter Single-
Female/Female) split the

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1453 BENCHMARK
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February 17, 2019
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.
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-
haskell-jr
“THOMPSON”
10 Rounds For Time 1
Rope Climb (15 ft) (from
seated)
29 Back Squats (95/65 lb)
10 meter Barbell Farmer
page 269 of 286
Arm Barbell Farmers Carry
(45/35 lb)
31 Toes-to-Bars
31 Push-Ups
31 Front Squats (95/65 lb)
400 meter Single-Arm
Barbell Farmers Carry
(95/65 lb)
31 Toes-to-Bars
31 Push-Ups
31 Hang Power Cleans
(135/95 lb)
200 meter Single-Arm
Barbell Farmers Carry
(135/95 lb)
Scaling This Hero workout
is long and will tax your
grip. It will require focus to
maintain balance on the
carries. Try to modify the
movements but preserve
the 31 reps to
commemorate Tama’s age.
Pick movements that allow
you to move continuously
and with little rest.
Intermediate Option For
time: 800-meter single-arm
barbell farmers carry,
45/35 lb. 31 toes-to-bars
31 push-ups 31 front
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
workout with a partner as
prescribed or with the
weight and scaled
movements of their choice.
wodwell.com/wod/hammy
“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
aka: "The CIA Seven"
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
1453 BENCHMARK
WODS
February 17, 2019

Carry (135/95 lb) Option For time: 400- Shots (20/14 lb)
meter single-arm barbell 100 Push-Ups
Begin the Rope Climbs farmers carry, 35/22 lb. 31 50 Air Squats
seated on the floor sit-ups 31 knee push-ups 25 Sit-Ups
31 front squats, 35-/22 lb.
wodwell.com/wod/thompson 200-meter single-arm wodwell.com/wod/thomas-foley
barbell farmers carry,
55/35 lb. 31 sit-ups 31
“TIMOTHY knee push-ups 31 hang “THOMAS
HASKELL” power cleans, 55/35 lb. HANNAFIN”
4 Rounds for Time 18 200-meter single-arm 9-15-21 Reps for Time
Overhead Squats (115/85 barbell farmers carry, Power Snatches (115/75 lb)
lb) 55/35 lb. Toes-to-Bars
18 Toes-to-Bars Handstand Push-Ups
wodwell.com/wod/tama
wodwell.com/wod/timothy- wodwell.com/wod/thomas-
haskell hannafin
“TERENCE
HATTON”
“TIMOTHY “THOMAS
For Time 1600 meter Run
WELTY” 25 Push Presses (155/105 HOLOHAN”
AMRAP in 20 minutes 1 lb) 3 Rounds for Time 5
Power Clean (90% BW) 50 Box Jumps Overhead Squats (75%
3 Front Squats (90% BW) 25 Deadlifts (155/105 lb) BW)
3 Push Presses (90% BW) 50 Sit-Ups 10 V-Ups
1 Clean-and-Jerk (90% BW) 25 Cleans (155/105 lb) 15 Burpees
1 minute Rest 50 Pull-Ups
1600 meter Run wodwell.com/wod/thomas-
Perform the whole barbell holohan
complex without dropping wodwell.com/wod/terence-hatton
the bar on the ground to
complete one successful “TILLMAN”
round. “THACKER” 7 Rounds For Time 7
For Time Buy-In: Deadlifts (315/205 lb)
wodwell.com/wod/timothy-welty
400 meter Run 200 meter Sprint
50 Double-Unders 15 Pull-Ups
45 seconds Rest
“TOMMY MAC” Then, 6 Rounds of:
2 Rounds For Time 12 26 Burpees wodwell.com/wod/tillman

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1453 BENCHMARK
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February 17, 2019

Burpees 8 Power Cleans (75/55 kg)

12 Thrusters (115/75 lb) 4 Shoulder-to-Overheads “TIMOTHY
12 Burpees (75/55 kg) STACKPOLE”
12 Power Snatches (115/75 For Time 50 Clean-and-
lb) wodwell.com/wod/thacker
Jerks (135/95 lb)
12 Burpees 50 Burpees
12 Push Jerks (115/75 lb) 800 meter Run
12 Burpees “THE
12 Hang Squat Cleans FUHRMANNATO wodwell.com/wod/timothy-
(115/75 lb) R” stackpole
12 Burpees
6 Rounds for Time 100
12 Overhead Squats
meter Run “TOM”
(115/75 lb)
5 Burpees
AMRAP in 25 minutes 7
wodwell.com/wod/tommy-mac 10 Kettlebell Swings (53/35
Muscle-Ups
lb)
11 Thrusters (155/105 lb)
15 Deadlifts (95/65 lb)
14 Toes-to-Bar
“TULLY” 20 Back Squats (95/65 lb)

4 Rounds For Time 200 wodwell.com/wod/fuhrmannator

wodwell.com/wod/tom
meter Swim
23 Dumbell Squat Cleans
(2 x 40/30 lb) “THE LYON” “TREVOR”
For Time (in a Team of
wodwell.com/wod/tully 5 Rounds for Time 7 Squat
Four) 300 Pull-Ups
Cleans (165/115 lb)
400 Push-Ups
7 Shoulder-to-Overheads
500 Sit-Ups
“UK ARMED (165/115 lb)
600 Air Squats
7 Burpee Chest-to-Bar Pull-
FORCES DAY”
Ups
7 Rounds for Time 29 Wall In a team of four, two
Ball Shots (9/7 kg) people may work at a time.
2 minutes Rest between
6 Clean-and-Jerks (60/40 Reps are cumulative for all
rounds
kg) team members. All reps of
13 Pull-Ups each movement must be
Ideally, use a pull-up bar
completed before moving
that is 6 inches above your
wodwell.com/wod/uk-armed- on to the next movement
max reach when standing.
forces-day (i.e. finish all pull-ups
wodwell.com/wod/the-lyon before moving on to the
push-ups).

wodwell.com/wod/trevor

page 271 of 286

1453 BENCHMARK
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February 17, 2019

“VIJAY” “THOMAS
“TYLER”
50-40-30-20-10 Reps for CASORIA”
5 Rounds For Time 7
Time Burpee Pull-Ups 3 Rounds for Time 10 Muscle-Ups
Sit-Ups Deadlifts (55% BW) 21 Sumo-Deadlift High-
400 meter Run Pulls (95/65 lb)
wodwell.com/wod/vijay

wodwell.com/wod/thomas- wodwell.com/wod/tyler
casoria
“VINCENT
HALLORAN” “VERNON
“THOMAS
For Time 50 Wall Ball Shots CHERRY”
(20/14 lb) FARINO”
For Time 50 Burpee
40 Pull-Ups For Time 200 Double-
Dumbbell Deadlifts (70/45
30 Deadlifts (225/145 lb) Unders
lb)
20 Box Jumps (24/20 in) 150 Air Squats
50 Pull-Ups
10 Overhead Squats 100 Sit-Ups
18 Dumbbell Snatches
(135/95 lb) 50 Box Jumps (24/20 in)
(70/45 lb)
20 Box Jumps (24/20 in) 25 Clean-and-Jerks
30 Deadlifts (225/145 lb) (155/105 lb) wodwell.com/wod/vernon-cherry
40 Pull-Ups
50 Wall Ball Shots (20/14 wodwell.com/wod/thomas-farino
lb) “VINCENT
wodwell.com/wod/vincent- “THOMAS GIAMMONA”
halloran 5 Rounds for Time 5 Front
GARDNER”
Squats (255/155 lb)
For Time 30 Back Squats
15 Toes-to-Bars
“VIOLA 2” (185/135 lb)
25 Air Squats
100 Wall Ball Shots (20/14
AMRAP in 20 minutes 400 50 Double-Unders
lb)
meter Run
30 Shoulder-to-Overheads wodwell.com/wod/vincent-
11 Power Snatches (95/65
(185/135 lb) giammona
lb)
17 Pull-Ups wodwell.com/wod/thomas-
13 Power Cleans (95/65 lb) gardner
“VIOLA 1”
wodwell.com/wod/viola-2 AMRAP in 25 minutes 3, 6,
“THOMAS 9, 12, 15, 18 Reps and so
on
Thrusters (95/65 lbs)

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1453 BENCHMARK
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February 17, 2019

“WALTER HETZEL” Pull-ups

HYNES”
For Time 10-9-8-7-6-5-4-3-
2-1 reps of:
Cleans (50% of 1 Rep Max)
Handstand Push-Ups
Add 10 lb per round.
wodwell.com/wod/walter-hynes
“WEAVER”
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
Over-the-Bar Burpees
wodwell.com/wod/viola
“WALSH”
4 Rounds For Time 22
Burpee Pull-Ups
22 Back Squats (185/135
lb)
200 meter Run (45/35 lb
plate overhead)

4 Round For Time 10 L- workout, which means with

wodwell.com/wod/walsh
Pull-Ups a running clock you start
15 Push-Ups the workout by doing 1
15 Chest-to-Bar Pull-Ups thruster and 1 burpee.
Rest until 2:00, then do 2
“WATSON”
15 Push-Ups
thrusters and 2 burpees. For Time 59 Pull-Ups
20 Pull-Ups
Rest until 3:00, and 23 Push-Ups
15 Push-Ups
continue, adding one 400 meter Run
wodwell.com/wod/weaver repetition to each 59 Ground-to-Overheads
movement each minute, (20/10 kg)
until you can no longer 23 Toes-to-Bars
“WES” complete the required 400 meter Run
repetitions in the allotted 59 Wall Ball Shots (20/14
For Time 800 meter Run
minute. Score is total lbs)
(with 25/15 lb Plate)
number of rounds/minutes 23 Burpees
completed. 200 meter Run
Then:
200 Double Unders
14 Rounds of:
wodwell.com/wod/thomas-hetzel 200 meter Run
5 Strict Pull-Ups
23 Burpees
4 Burpee Box Jumps (24/20
59 Wall Ball Shots (20/14
in) “TIFF” lbs)
3 Cleans (185/135 lb)
With a running clock in 25 400 meter Run
minutes 1.5 mile Run 23 Toes-to-Bars
Then:
59 Ground-to-Overheads
800 meter Run (with 25/15
Then AMRAP in remaining (20/10 kg)
lb Plate)
time: 400 meter Run
23 Push-Ups

page 273 of 286

1453 BENCHMARK
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February 17, 2019

wodwell.com/wod/wes 11 Chest-to-Bar Pull-Ups 59 Pull-Ups

7 Hang Squat Cleans
(155/105 lb) wodwell.com/wod/watson
“WHITE” 7 Push Presses (155/105
5 Rounds For Time 3 Rope lb)
Climbs (15 ft) “WEIJDT”
10 Toes-to-Bars wodwell.com/wod/tiff 5 Rounds for Time 19
21 Overhead Walking Chest-to-Bar Pull-Ups
Lunges (45/35 lb plate) 12 Box Jumps (30/24 in)
400 meter Run “TIMOTHY 8 Squat Cleans (75/45 kg)
HIGGINS”
wodwell.com/wod/white wodwell.com/wod/weijdt
6 Rounds for Time 5
Deadlifts (70% bodyweight
of 1 RM)
“WILLIAM 5 Toes-to-Bars
“WHEELER”
FEEHAN” For Time 21 Flutter Kicks
For Time 25 Front Squats The barbell should be (4-count)
(95/65 lb) loaded with 70% of the 2100 meter Run
25 Burpees athlete's bodyweight.
25 Overhead Squats (95/65 Then, 4 rounds of:
wodwell.com/wod/timothy- 10 Pull-Ups
lb)
higgins
25 Toes-to-Bars 22 Sit-Ups
25 Power Cleans (95/65 lb) 15 Push-Ups
25 Pull-Ups 11 Burpees
“TK” 20 Air Squats
25 Push Presses (95/65 lb)
25 Push-Ups AMRAP in 20 minutes 8
25 Power Snatches (95/65 Strict Pull-Ups wodwell.com/wod/wheeler

lb) 8 Box Jumps (36/30 in)

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
12 Kettlebell Swings (2/1.5
pood)
wodwell.com/wod/tk
“TOMMY V”
For Time 21 Thrusters
(115/75 lb)
12 Rope Climbs (15 ft)
15 Thrusters (115/75 lb)
9 Rope Climbs (15 ft)
“WILLIAM
BURKE JR.”
For Time 21 Thrusters
(95/65 lb)
9 Burpee Pull-Ups
15 Thrusters (95/65 lb)
15 Burpee Box Jumps
(20/14 in)
9 Thrusters (95/65 lb)
21 Bar Over Burpees

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1453 BENCHMARK
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February 17, 2019
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
“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
lb)
40 Pull-Ups
page 275 of 286
9 Thrusters (115/75 lb)
6 Rope Climbs (15 ft)
wodwell.com/wod/tommy-v
“TUMILSON”
8 Rounds For Time 200
meter Run
11 Dumbbell Burpee
Deadlifts (60/40 lb)
wodwell.com/wod/tumilson
“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
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
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
WREN”
21-15-9 Reps for Time
Bench Presses (65% of 1
RM)
Ring Dips
Hand Release Push-Ups
wodwell.com/wod/william-wren
“WITTMAN”
7 Rounds For Time 15
Kettlebell Swings (1.5/1
pood)
15 Power Cleans (95/65 lb)
15 Box Jumps (24/20 in)
wodwell.com/wod/wittman
“WYK”
5 Rounds for Time 5 Front
Squats (225/155 lb)
5 Rope Climbs (15 ft)
1453 BENCHMARK
WODS
February 17, 2019

50 Push-Ups 400 meter Run (45/35 lb

60 Sit-Ups “VINCENT plate)
BRUNTON”
3 minutes Rest between 5 Rounds for Time 5 wodwell.com/wod/wyk
rounds Handstand Push-Ups
10 Squat Cleans (135/95
wodwell.com/wod/woehlke
lb)
“ZACHARY
20 Box Jumps (24/20 in) TELLIER”
40 Double-Unders For Time 10 Burpees
“YETI”
For Time 25 Pull-Ups wodwell.com/wod/vincent- 10 Burpees
10 Muscle-Ups brunton
25 Push-Ups
1.5 mile Run
10 Muscle-Ups 10 Burpees
25 Pull-Ups “VINCENT
25 Push-Ups
KANE” 50 Lunges
wodwell.com/wod/yeti
For Time Tabata Air Squats
20 Snatches (135/95 lb) 10 Burpees
Tabata Push-Ups 25 Push-Ups
“ZEMBIEC” 50 Lunges
20 Thrusters (135/95 lb)
5 Rounds for Time 11 Back 100 Sit-Ups
Squats (185/135 lb) wodwell.com/wod/vincent-kane
7 Burpee Pull-Ups (Strict) 10 Burpees
400 meter Run 25 Push-Ups
“WADE” 50 Lunges
During each burpee pull-up 100 Sit-Ups
For Time Run 1,200 meters
perform a strict push-up, 150 Air Squats
Then, 4 rounds of:
jump to a bar that is ideally
12 Strict Pull-Ups
12 inches above your max wodwell.com/wod/zachary-tellier
9 Strict Dips
standing reach, and
6 Strict Handstand Push-
perform a strict pull-up.
Ups
“ZIMMERMAN”
wodwell.com/wod/zembiec
Then, run 1,200 meters AMRAP in 25 minutes 11
Chest-to-Bar Pull-Ups
Wear a Weight Vest (20/15 2 Deadlifts (315/205 lb)
lb) 10 Handstand Push-Ups

Scaling Though not as wodwell.com/wod/zimmerman

long as some Hero WODs,

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1453 BENCHMARK
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February 17, 2019

this workout will be

relatively long. Shorten the
runs and choose
modifications that are still
difficult for you.
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

“WEBSTER”
6 Rounds for Time 28 Wall
Ball Shots (20/14 lb, 10/9
ft)
400 meter Run

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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)
50 meter Waiter Walk,
Right Arm (45 lb dumbbell)
50 meter Waiter Walk, Left
Arm (45 lb dumbbell)

wodwell.com/wod/weston

“WHITTEN”
5 Rounds For Time 22
Kettlebell Swings (2/1.5
pood)
22 Box Jumps (24/20 in)
400 meter Run
22 Burpees
22 Wall Ball Shots (10/9 ft,
20/14 lb)

wodwell.com/wod/whitten

“WILLIAM
HENRY JR.”
For Time 50 Clean-and-
Jerks (135/95 lb)
50 Wall Ball Shots (20/14
lb)

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wodwell.com/wod/william-henry-
jr

“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

“WILMOT”
6 Rounds For Time 50 Air
Squats
25 Ring Dips

wodwell.com/wod/wilmot

“WOOD”
5 Rounds For Time 400
meter Run
10 Burpee Box Jumps
(24/20 in)
10 Sumo-Deadlift High-pull
(95/65 lbs)
10 Thruster (95/65 lbs)
1 minute Rest

aka: "Brett Wood"

wodwell.com/wod/wood

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1453 BENCHMARK
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February 17, 2019

“ZACH
(CLOUSER)”
For Time 1,800 meter Run

Then, 7 Rounds of:

7 Clean-and-Jerks (155/110
lb)
19 Wall Ball Shots (20/14
lb)

wodwell.com/wod/zach-clouser

“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)

wodwell.com/wod/zeus

THE GIRLS

“AMANDA” “ANGIE” “ANNIE”

9-7-5 Reps For Time For Time 100 Pull-Ups 50-40-30-20-10 Reps For
Muscle-Ups 100 Push-Ups Time Double-Unders
Snatches (135/95 lbs) 100 Sit-Ups Sit-Ups
100 Air Squats

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wodwell.com/wod/amanda Complete all reps of each wodwell.com/wod/annie

exercise before moving to
the next.
“BARBARA”
5 Rounds For Time 20 Pull- wodwell.com/wod/angie
Ups
30 Push-Ups
40 Sit-Ups “CANDY”
50 Air Squats 5 Rounds for Time 20 Pull-
3 Minutes Rest Ups
40 Push-Ups
Time each round. Score is 60 Air Squats
total time to complete the
workout. Scaling “Candy” is a less
frequently seen cousin of
wodwell.com/wod/barbara the popular CrossFit
benchmark workout,
“Cindy.” Newer athletes
“CINDY XXX” should stick with variants
AMRAP in 20 minutes 10 of Candy and modify the
Pull-Ups movements and reps to
20 Push-Ups limit muscular failure.
30 Air Squats Intermediate Option
15 Pull-Ups 4 rounds for time of: 20
30 Push-Ups pull-ups 40 push-ups 60
45 Air Squats squats Beginner Option
20 Pull-Ups 4 rounds for time of: 10
40 Push-Ups jumping pull-ups 20
60 Air Squats knee push-ups 30 squats
25 Pull-Ups
50 Push-Ups wodwell.com/wod/candy
75 Air Squats
30 Pull-Ups
60 Push-Ups “DIANE”
90 Air Squats 21-15-9 Reps For Time
Deadlift (225/155 lb)
wodwell.com/wod/cindy-xxx Handstand Push-Ups
wodwell.com/wod/diane
“CHELSEA”
EMOM in 30 minutes 5 Pull-
Ups
10 Push-Ups
15 Air Squats
Scaling For intermediate
athletes, this benchmark
has a built-in scale by
requiring you to continue
after you fail to meet the
interval. Newer athletes
should modify the
movements and reps but
try to maintain a similar
interval structure.
Beginner Option Every
minute on the minute
for 20 minutes perform: 3
jumping pull-ups 6
knee push-ups 9 squats If
you fall behind the clock,
keep going for 30 minutes
and see how many rounds
you can complete. If
you've finished the
workout before, this time
add 1 rep to each
exercise—i.e., 6 pull-ups,
11 push-ups, and 16
squats each minute—and
see if you can go the full
30 minutes.
wodwell.com/wod/chelsea

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1453 BENCHMARK
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February 17, 2019
“DOUBLE
HELEN”
3 Rounds for Time 800
meter Run
42 Kettlebell Swings (1.5/1
pood)
24 Pull-Ups
wodwell.com/wod/double-helen
“EVA”
5 Rounds For Time 800
meter Run
30 Kettlebell Swings (2/1.5
pood)
30 Pull-Ups
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 282 of 286
“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 Incline Push-Ups (feet
on 30/24" box)
15 Squats (with 45/35 lb
plate)
wodwell.com/wod/hard-cindy
“ISABEL”
For Time 30 Snatches
(135/95 lb)
Any single-movement
ground-to-overhead is
acceptable (power snatch,
full/squat snatch, split
“DOUBLE
GRACE”
For Time 60 Clean-and-
Jerks (135/95 lb)
wodwell.com/wod/double-grace
“ELIZABETH”
21-15-9 Reps For Time
Squat Cleans (135/95 lb)
Ring Dips
wodwell.com/wod/elizabeth
“FRAN”
21-15-9 Reps For Time
Thrusters (95/65 lb)
Pull-Ups
Complete 21 thrusters and
21 pull-ups, then 15
thrusters and 15 pull-ups,
then 9 thrusters and 9 pull-
ups, as fast as possible.
wodwell.com/wod/fran
“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
1453 BENCHMARK
WODS
February 17, 2019
“HELEN”
3 Rounds For Time 400
meter Run
21 Kettlebell Swings (1.5/1
pood)
12 Pull-Ups
Start each round with a
400 meter run, then 21 rep
of American-style
(overhead) kettlebell
swings and 12 pull-ups.
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
of: Run 200 meters
15 kettlebell swings (1/.75
pood) 9 jumping pull-ups
wodwell.com/wod/helen
“KARABEL”
10 Rounds for Time 3
Power Snatches (135/95 lb)
15 Wall Ball Shots (20/14
lb, 10/9 ft)
wodwell.com/wod/karabel
page 283 of 286
snatch). 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
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
snatches for time
(Men: 115 lb, Women: 75
lb) Beginner Option 30
snatches for time (Men: 75
lb, Women: 55 lb)
wodwell.com/wod/isabel
“KAREN”
For Time 150 Wall Ball
Shots (20/14 lb, 10/9 ft)
wodwell.com/wod/karen
“LYNNE”
5 Rounds for Max Reps
Bench Press (bodyweight)
Pull-Ups
Rest as needed between
movements and rounds
wodwell.com/wod/lynne
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
wodwell.com/wod/jackie
“KELLY”
5 Rounds For Time 400
meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14
lb)
wodwell.com/wod/kelly
“MAGGIE”
5 Rounds for Time 20
Handstand Push-Ups
40 Pull-Ups
60 Pistols (Alternating
Legs)
Scaling "Maggie" is a less
frequently seen cousins of
"Cindy" Newer athletes
should stick with variants
of another workout,
"Candy" (see 'beginner'
option below) and modify
1453 BENCHMARK
WODS
February 17, 2019

“LINDA” the movements and reps

“MARY” to limit muscular failure.
10-9-8-7-6-5-4-3-2-1 Reps,
AMRAP in 20 minutes 5 Intermediate Option
For Time Deadlift (1.5
Handstand Push-Ups 3 rounds for time of: 20
bodyweight)
10 Pistols (alternating legs) handstand push-ups 40
Bench Press (bodyweight)
15 Pull-Ups pull-ups 60 single-leg
Clean (3/4 bodyweight)
squats, alternating legs
Scaling “Maggie” is a less Beginner Option
Use three separate
frequently seen cousins of 4 rounds for time of: 10
barbells. Scaling This
the popular CrossFit jumping pull-ups 20
benchmark workout
benchmark workout, knee push-ups 30 squats
contains a high volume of
“Cindy.” Newer athletes
moderate-load
should consider doing the wodwell.com/wod/maggie
weightlifting. Reduce the
beginner variant below
loads and/or eliminate
based on another workout,
some of the early rounds
"Candy," modifying the “MARY XXX”
to decrease the total
movements and reps to AMRAP in 20 minutes 10
volume. Intermediate
limit muscular failure. Handstand Push-Ups
Option 10-9-8-7-6-5-4-3-2-
Intermediate Option 20 Pistols (alternating legs)
1 reps for time of: 1¼-
3 rounds for time of: 20 30 Pull-Ups
body-weight deadlift ¾-
handstand push-ups 40 15 Handstand Push-Ups
body-weight bench press
pull-ups 60 single-leg 30 Pistols (alternating legs)
½-body-weight clean
squats, alternating legs 45 Pull-Ups
Beginner Option 8-7-6-
Beginner Option 20 Handstand Push-Ups
5-4-3-2-1 reps for time of:
4 rounds for time of: 10 40 Pistols (alternating legs)
¾-body-weight deadlift
jumping pull-ups 20 60 Pull-Ups
½-body-weight bench
knee push-ups 30 squats 25 Handstand Push-Ups
press
⅓-body-weight clean 50 Pistols (alternating legs)
wodwell.com/wod/mary
75 Pull-Ups
wodwell.com/wod/linda 30 Handstand Push-Ups
60 Pistols (alternating legs)
“NASTY GIRLS” 90 Pull-Ups
“MARGUERITA” 3 Rounds For Time 50 Air
Squats wodwell.com/wod/mary-xxx
50 Rounds for Time 1
7 Muscle-Ups
Burpee
10 Hang Power Cleans
1 Push-Up
(135/95 lb) “NICOLE”
1 Jumping-Jack
1 Sit-Up AMRAP in 20 minutes 400
wodwell.com/wod/nasty-girls
1 Handstand Meter Run
Max Pull-Ups

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1453 BENCHMARK
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February 17, 2019

wodwell.com/wod/marguerita Score is total of unbroken

“ROW CINDY Pull-Ups completed in all
ROW” rounds.
“NANCY” AMRAP in 20 minutes 5
5 Rounds For Time 400 wodwell.com/wod/nicole
Pull-Ups
meter Run 10 Push-Ups
15 Overhead Squats (95/65 15 Air Squats
lb) 20 calorie Row
“RUNNING
JACKIE”
Scaling This benchmark wodwell.com/wod/row-cindy-row For Time 800 meter Run
couplet is meant to be light
50 Thrusters (45/35 lb
and fast. Reduce the load
barbell)
on the overhead squat so “TIME PRIORITY 30 Pull-Ups
you can perform all the DIANE”
reps unbroken and still run wodwell.com/wod/running-jackie
Max Reps in 4 minutes 30
fast. Intermediate
seconds 60 seconds of
Option 5 rounds for time
Deadlifts (225/155 lb)
of: 400-meter run 15 “UPSIDE-DOWN
60 seconds of Handstand
overhead squats Men: 65
Push-Ups ANGIE”
lb. Women: 45 lb.
45 seconds of Deadlifts For Time 100 Air Squats
Beginner Option
(225/155 lb) 100 Sit-ups
4 rounds for time of: 400-
45 seconds of Handstand 100 Push-ups
meter run 10 overhead
Push-Ups 100 Pull-ups
squats Men: 45 lb.
30 seconds of Deadlifts
Women: 35 lb.
(225/155 lb) wodwell.com/wod/upside-angie

wodwell.com/wod/nancy 30 seconds of Handstand

Push-Ups

“ROAMING Total workout time is 4 min

DIANE”
21-15-9 Reps for Time
Deadlift (225/155 lb)
Handstand Walk (in
meters)
and 30 seconds. No rest
between exercises.
wodwell.com/wod/time-priority-
diane

wodwell.com/wod/roaming-diane

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1453 BENCHMARK
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February 17, 2019

“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
each repetition on the
pistols.

wodwell.com/wod/special-mary

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