Benchmark WODs

446 BENCHMARK WODS
November 30, 2016
BENCHMARKS & TRIBUTES

12 DAYS OF
CHRISTMAS
For Time 1 Sumo Deadlift
High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55
lbs)
6 Kettlebell Swings (53/35
lbs)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking
Lunges (45/25 lbs 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; 2-1;
3-2-1; 4-3-2-1; etc - for a
total of 364 reps. There are
many variations of this
WOD (aka: "12 Days of
CrossFit"). This version is
from Snoridge CrossFit;
here are
some others: CrossFit
Board, CrossFit
page 1 of 62
1775
As Many Rounds As
Possible (AMRAP) in 60
minutes 17 Power Cleans
(135/95 lbs)
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
AIR FORCE
For Time 20 Thrusters
(95/65 lbs)
20 Sumo Deadlift HighPulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65
lbs)
20 Front Squats (95/65 lbs)
Athlete must do 4 burpees
at the beginning of every
minute, including at the
start of the WOD, before
moving on to the barbell
21-15-9
COMPLEX
For Time 8 Deadlifts
(155/105 lbs)
7 Cleans (155/105 lbs)
6 Snatches (155/105 lbs)
8 Pull-Ups
7 Chest-to-Bar Pull-Ups
6 Bar Muscle-Ups
6
5
4
6
5
4
Deadlifts (155/105 lbs)

Cleans (155/105 lbs)
Snatches (155/105 lbs)
Pull-Ups
Chest-to-Bar Pull-Ups
Bar Muscle-Ups
4
3
2
4
3
2

Pull-Ups
Bar Muscle-Ups
Athlete will perform 21

reps (8+7+6=21) of
Deadlift/Clean/Snatch then
Pull-Ups/Chest-to-Bar PullUps/Bar Muscle-Ups; then
15 reps (6+5+4=15); then
9 reps (4+3+2=9).
wodwell.com/wod/21-15-9complex
446 BENCHMARK WODS

November 30, 2016
Barrington, Central Bucks

CrossFit, CrossFit Amplify.
The movements and
weights may always be
changed to suit the
athlete.
wodwell.com/wod/12-dayschristmas
9/11 TRIBUTE
WOD
For Time 2001 meter Run
11 Power Cleans (170/115
lbs)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5
pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lbs)
2001 meter Row
Athletes may start with
Row and end with Run, or
start with Run and end
with Row.
wodwell.com/wod/911-tributewod
ANNIE, ARE
YOU OK?
21-15-9 Reps for Time Row
(for Calories)
page 2 of 62
work. Athlete is allowed to

move to the next barbell
skill once an he/she has
completed all 20 reps. If
the minute clock beeps
during a repetition the
athlete will complete their
rep and then start their
4 burpees. A variant of this
WOD using a heavier
weight is "Top Gun"
ANGELA
For Time 48 Burpees
Then 3 Rounds of:
10 Pull-Ups
600 meter Run
Then:
48 Sit-Ups
wodwell.com/wod/air-force
wodwell.com/wod/angela
ARMISTICE
AMRAP in 11 minutes 11
Power Cleans (135/95 lbs)
11 Burpees Over the Bar
18 Pull-Ups
BASELINE
For time 500 Meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
wodwell.com/wod/armistice
BEAST 12
For Time 25 Walking
Lunges
20 Pull-Ups
50 Box Jumps (20 in)
20 Double-Unders
25 Ring Dips
20 Knees-to-Elbows
pood)
30 Sit-Ups
20 Dumbbell Hang Squat
Cleans (35/25 lbs)
25 Back Extensions
30 Wall Ball Shots (20/14
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
BERGERON
BEEP TEST
EMOM for as Long as
Possible 7 Thrusters (75/55
446 BENCHMARK WODS

November 30, 2016
Thrusters (65/45 lbs)

Medicine Ball Cleans
(20/14 lbs)
Sumo Deadlift High-Pulls
(65/45 lbs)
Wall Balls (20/14 lbs)
Burpees
wodwell.com/wod/annie-ok
BEAR
COMPLEX
5 Rounds For Load
Complete 7 Unbroken Sets
of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Complete all 5 movements
for 1 repetition of the
complex. Complete the
complex 7 times, unbroken
(without letting go of the
bar or resting it on the
ground) for 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
page 3 of 62
lbs)
3 Rope Climbs (15ft)
lbs)
7 Pull-Ups
7 Burpees
wodwell.com/wod/beast-12
BLACKJACK
For Time 20 Push-Ups, 1
Sit-Ups
19 Push-Ups, 2 Sit-Ups
...continue this pattern
until...
Each round consists of 21
reps (aka: "blackjack") for
a total of 441 reps in the
workout.
wodwell.com/wod/blackjack
CHRISTINA
As Many Rounds as
minutes 9 Pull-ups
9 Squat Cleans (95/65 lbs)
9 Kettlebell Swings (1.5/1
pood)
9 Toes-to-Bar
9 Burpees
wodwell.com/wod/christina
With a running clock

complete one round at the
start of the first minute.
Rest until 2:00 and then
start another round each
minute on the minute
(EMOM). Repeat until
unable to complete a full
round in under one minute.
Score is number of full
rounds completed, plus
number of reps completed
in the last round.
wodwell.com/wod/bergeronbeep-test
BRANDONS
BAD DAY
3 Rounds for Time 15
Overhead Squats (95/65
lbs)
15 L-Pull-Ups
15 Split Jerks (95/65 lbs)
15 Knees-to-Elbows
15 Squat Hang Cleans
(95/65 lbs)
15 Back Extensions (25/10
lbs plate)
wodwell.com/wod/brandons-badday
446 BENCHMARK WODS

November 30, 2016
BLACK AND
BLUE
5 Rounds, for Time 10
10 Burpees
wodwell.com/wod/black-and-blue
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). An
advanced variant of this
WOD is "PainStorm XII"
(aka: Olympic Bar Mile)
wodwell.com/wod/broomstickmile
CROSSFIT
TOTAL
Sum of the Best of Each
page 4 of 62
CROSSFIT
TOTAL II
CINDY FULL OF
GRACE
Sum of the Best of Each

Lift 1 Clean
1 Bench Press
1 Overhead Squat
3 Cycles, For Time: 3

Rounds of "Cindy"*
10 Clean-and-Jerks (135/95
lbs)
aka: "The Other Total," this

WOD is a variant of
"CrossFit Total" 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.
Score is the total of max
effort on all three lifts.
Clean is from the ground,
power or full/squat.
*1 round of "Cindy" is 5
Pull-Ups, 10 Push-Ups, 15
Air Squats. This workout is
a combination of
"Cindy" and "Grace." Once
completed the athlete will
have done 9 rounds of
"Cindy" and a full "Grace."
wodwell.com/wod/crossfit-total-ii
DEATH
BYANYTHING
For As Long As Possible 1
Rep in the first minute
2 Rep in the second minute
3 Rep in the third minute
etc.
Choose any single
movement (pull-ups,
thrusters, burpees, cleans,
snatches, etc.) and
perform the movement the
wodwell.com/wod/cindy-fullgrace
CYRUS, ELI,
JANIE, LIAM AND
MARY
AMRAP in 25 minutes From
0:00-5:00
16 calorie Row
From 5:00-10:00
16 Thrusters (75/53)
16 Pull Ups
From 10:00-15:00
16 Burpees
16 Dumbbell Snatches
(45/25 lbs)
From 15:00-20:00
16 Mountain Climbers
446 BENCHMARK WODS

November 30, 2016
Lift 1 Back Squat

1 Shoulder Press
1 Deadlift
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. The
CrossFit Total is
CrossFit's approach to
testing absolute strength,
deeming these movements
the "three most effective
lifts in existence for
developing and testing
functional strength."
wodwell.com/wod/crossfit-total
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
DIRTY THIRTY
For Time 30 Box Jumps
page 5 of 62
prescribed number of
times each minute, until
you can no longer
complete the number of
reps prescribed in under
one minute. Score is the
last full round completed
plus number of reps
completed in the last
round.
wodwell.com/wod/death-byanything
DREAM
CRUSHER
As Many Reps as Possible
in 10 Minutes in 10
minutes 6 Thrusters
(135/95 lbs)
lbs)
lbs)
15 Pull-Ups
18 American Kettlebell
Swings (53/35 lbs)
18 American Kettlebell
Swings (53/35 lbs)
15 Pull-Ups
lbs)
9 Power Snatch (135/95
lbs)
If athlete completes the
second round of 6

lbs)
From 20:00-25:00
16 Push-Ups
16 Sit-Ups
With a running clock,
perform as many
repetitions as possible
(AMRAP) of each section,
during the time allotted.
Score is total number of
repetitions (1 calorie on
the rower = 1 rep).
wodwell.com/wod/cyrus-elijanie-liam-mary
DEE
4 Rounds For Time 40 Air
Squats
30 Hand-Release Push-Ups
20 Burpees
400 meter Run
wodwell.com/wod/dee
FAT AMY
For Time 50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating
legs)
10 Burpees
pood)
446 BENCHMARK WODS

November 30, 2016
(24/20 in)
30 Jumping Pull-Ups
lbs)
30 Lunges
30 Knees-to-Elbows
30 Back Extensions
30 Wall Balls (20/14 lbs)
30 Burpees
30 Double-Unders
wodwell.com/wod/dirty-30
FATAL 40
For Time 40 Wall Balls
(20/14 lbs)
40 Hang Cleans (95/65 lbs)
40 Pull-Ups
40 Push-Ups
pood)
40 Toes-to-Bar
40 Air Squats
40 Hang Snatches (95/65
lbs)
40 Double-Unders
40 Sit-Ups
40 Burpees
Start the workout with
a 400 meter Run buy-in.
After each movement
Run another 400 meters
(for a total of 3.5 miles).
wodwell.com/wod/fatal-40
page 6 of 62
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.
wodwell.com/wod/dream-crusher
FIGHT GONE
BAD
3 Rounds, For Total Reps in
17 minutes 1 minute Wall
Balls (20/14 lbs)
1 minute Sumo Deadlift
High-Pulls (75/55 lbs)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55
lbs)
1 minute Row
1 minute Rest
Perform 1 minute of work
at each of the 5 stations.
Move immediately to the
next station after 1 minute.
The clock does not reset or
stop between exercises.
One-minute break is
allowed before repeating
each round. One point is
given for each rep, except
on the rower where each
calorie is one point.
Variants include "Quarter
Gone Bad" and "Tabata
Fight Gone Bad."
10 Burpees
10 meter Bear Crawl
10 Burpees
pood)
10 Burpees
30 Lunges (alternating
legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
wodwell.com/wod/fat-amy
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 Back Extensions
50 Burpees
50 Double-Unders
wodwell.com/wod/filthy-50
FRANZILLA
(95/65 lbs)
21 Pull-Ups
446 BENCHMARK WODS

November 30, 2016
FLY HIGH 22
AMRAP in 13 minutes With
a Partner
22 calorie Row
lbs)
22 Toes-to-Bar
Perform as many reps as
possible (AMRAP) with one
partner working at a time.
Break up the work as
needed.
wodwell.com/wod/fly-high-22
FREDDYS
REVENGE
5 Rounds for Time 5
Shoulder to Overhead
(185/135 lbs)
10 Burpees
Each shoulder-to-overhead
rep may be any type of
jerk or press.
wodwell.com/wod/freddysrevenge
GAME PLAN
Every 2 Minutes in 10
minutes 1 Hang Squat
Snatch
2 Overhead Squats
page 7 of 62
wodwell.com/wod/fight-gone-bad
FRANTASY
LAND
For Time 21-15-9 reps of:
Pull-Ups
15-12-9 reps of:
12-9-6 reps of:
Bar Muscle-Ups
This is a variant of Fran.
See also: Heavy Fran,
Fractured Fran, Franzilla,
Run and Get Fran, StrungOut Backwards and
Upside-Down Fran
wodwell.com/wod/frantasy-land
FRELEN
5 Rounds for Time 800m
Run
15 Dumbbell Thrusters
(45/35 lbs)
15 Pull-Ups
wodwell.com/wod/frelen
GAS PEDAL
For Time 750 meter Row
9 Bar Muscle-Ups
wodwell.com/wod/franzilla
G.I. JANE
For Time 100 Burpee PullUps
wodwell.com/wod/g-i-jane
GODZILLA
3 Rounds For Time 1
Legless Rope Climb (15 ft)
2 Squat Snatches (225/145
lbs)
3 Back Squats (365/245
lbs)
4 Deficit Handstand PushUps (13/9 in)
wodwell.com/wod/godzilla
HOPE
17 minutes 1 Minute
Burpees
1 Minute Power Snatch
(75/55 lbs)
1 Minute Box Jump (24/20
in)
1 Minute Thruster (75/55
lbs)
1 Minute Chest-to-Bar PullUps
1 Minute Rest
aka: "CrossFit for Hope" or
446 BENCHMARK WODS

November 30, 2016
Work up to a max weight.

Athlete is allowed 2
attempts at each weight.
100 Double-Unders
30 Burpees over the Rower
wodwell.com/wod/gas-pedal
wodwell.com/wod/game-plan
GUT BUSTER
For Time 150 Sit-Ups
1000 meter Row
150 Sit-Ups
wodwell.com/wod/gut-buster
HOPE FOR
KENYA
As Many Rounds as
Possible in 12 minutes 50
Air Squats
30 Push-Ups
15 Pull-Ups
wodwell.com/wod/hope-for-kenya
INCREDIBLE
HULK
5 Hang Power Cleans
(115/75 lbs)
5 Back Squat (115/75 lbs)
wodwell.com/wod/incredible-hulk
HITMAN
3 Rounds For Time 10 Back
Squats (225/155 lbs)
400 meter Run
Bar must be pulled from
the floor; cannot be on a
rack. Scale as needed.
wodwell.com/wod/hitman
HULK HOGAN
Every 2 Minutes in 20
minutes 3 Muscle Ups
lbs)
7 Burpees
two-minute rounds
completed, plus number of
reps completed in first
incomplete round. If you
finish all 20 rounds your
score is 20 (next time add
+1 rep to each exercise (4
muscle-ups, 6 power
cleans, 8 burpees) each
round, and see how many
rounds you can get in 20
minutes).
wodwell.com/wod/hulk-hogan
page 8 of 62
"Hope for Cures" Athlete

moves from among five
stations after a minute
each. After the five-minute
round a one-minute break
is allowed before
repeating. The clock does
not reset or stop between
exercises. On call of
"rotate," the athlete moves
to next station
immediately. One point is
given for each rep, except
on the rower where each
calorie is one point. This
WOD has the same format
as "Fight Gone Bad."
wodwell.com/wod/hope
ICON 3
For Time 12 Front Squats
(225/155 lbs)
lbs)
wodwell.com/wod/icon-3
JEREMY
21-15-9 Reps For Time
lbs)
Burpees
wodwell.com/wod/jeremy
446 BENCHMARK WODS

November 30, 2016
JERRY
SWINGER
IVAN THE
TERRIBLE
JONESWORTHY
For Time 30 Wall Ball Shots

(20/14 lbs)
30 Kettlebell swings (2/1.5
pood)
pood)
lbs)
For Time 90 Seconds Jump

Rope
50 Lunges
50 Push-Ups
50 Sit Ups
90 Seconds Jump Rope
40 Lunges
40 Push-Ups
40 Sit-Ups
30 Lunges
30 Push-Ups
30 Sit-Ups
20 Lunges
20 Push-Ups
20 Sit-Ups
10 Lunges
10 Push-Ups
10 Sit-Ups

pood)
20 Pull-Ups
64 Air Squats
pood)
16 Pull-Ups
50 Air Squats
pood)
12 Pull-Ups
32 Air Squats
pood)
8 Pull-Ups
16 Air Squats
pood)
4 Pull-Ups
8 Air Squats
pood)
2 Pull-Ups
wodwell.com/wod/jerry-swinger
JONNY BOI
For Time 50 Sit-Ups
21 Strict Pull-Ups
400 meter Run
15 Strict Pull-Ups
800 meter Run
9 Strict Pull-Ups
1 Mile Run
50 Sit-Ups
Jump rope is singles.

wodwell.com/wod/ivan-terrible
wodwell.com/wod/jonesworthy
wodwell.com/wod/jonny-boi
L.A.G.
19 Rounds for Time With a
Partner
2 Legless Rope Climbs
pood)
16 GHD Sit-Ups
page 9 of 62
JONAH LOMU
11 Sandbag Ground-toOver-Shoulder (55/45 lbs)
11 Hang Squat Cleans
(135/95 lbs)
11 Shoulder-to-Overhead
KING KONG
3 Rounds For Time 1
Deadlift (455/295 lbs)
2 Muscle-Ups
3 Squat Cleans (250/165
lbs)
4 Handstand Push Ups
446 BENCHMARK WODS

November 30, 2016
Partition the work however

you like.
wodwell.com/wod/l-a-g
LINCHPIN TEST
1
21-15-9 Reps of:
Pull-Ups
400 meter Run
21-15-9 Reps of:
Pull-Ups
400 meter run
(135/95 lbs)
lbs)
lbs)
Pood)
KIANA
4 Rounds for Time 2 Squat
15 Push-Ups
99 Double Unders
12 Sit-Ups
13 Box Jumps
wodwell.com/wod/kiana
LAST ASCENT

lbs)
3 Rope Climbs (15 ft)
400 meter Run
lbs)
2 Rope Climbs
400 meter run
page 10 of 62
LIFT UP LUKE
(AMRAP) in 5 minutes 4
24 Double Unders
10 Pull-Ups
wodwell.com/wod/jonah-lomu
wodwell.com/wod/linchpin-test-1
LINCHPIN TEST
12
wodwell.com/wod/king-kong
5-10-15 Rounds for Time

Back Squats (225/155 lbs)
Box Jumps (20/24 in)
wodwell.com/wod/last-ascent
LINCHPIN TEST
10
5 Rounds for Time 15 Wall
Balls (20/14 lbs)
lbs)
aka: "Luke" for "Lift Up

Autism"
wodwell.com/wod/lift-luke
LINCHPIN TEST
11
For Time 7 Squat Snatch
(185/135 lbs)
11 Muscle-ups
100 Double-Unders
11 Muscle-Ups
7 Squat Snatch (185/135
lbs)
wodwell.com/wod/linchpin-test11
LINCHPIN TEST
3
Balls (20/14 lbs)
446 BENCHMARK WODS

November 30, 2016
lbs)
1 Rope Climb
LINCHPIN TEST
4
calorie Row
LINCHPIN TEST
7
4 Rounds for Time 4 Power
4 Front Squats (205/145
lbs)
4 Shoulder to Overhead
(205/145 lbs)
LINCHPIN TEST
2
3 Rounds for Time 5
Muscle-Ups
lbs)
20 Box Jumps (24/20")
mile Run
Max Clean and Jerks
(165/105 lbs)
Your score is your total
accumulated Clean & Jerks.
page 11 of 62

Balls (20/14 lbs)
18 Pull-Ups
pood)
12 Handstand Push-ups
LINCHPIN TEST
5
(225/155 lbs)
2 mile Run
lbs)
Take barbell from a rack
LOOP, SWOOP,
PULL AND
PUSH
LINCHPIN TEST
6
LINCHPIN TEST
8
7 Overhead Squats
(185/135 lbs)
Use one barbell, no rack
LINCHPIN TEST
9
5 Rounds for Time 50 foot
Handstand Walk
lbs)
MADDIE
Squat Cleans (135/95 lbs)
11 Burpee Box Jump Overs
(24/20 in)
20 Double-Unders
wodwell.com/wod/maddie
MARATHON
MONDAY
Clean-and-Jerks (185/135
lbs)
15 Chest-to-Bar Pull-ups
446 BENCHMARK WODS

November 30, 2016
There is no separate score

for the run.
wodwell.com/wod/loop-swooppull-push
MAKIMBA
15-10-5 Reps for Time
Dumbbell Thrusters (10
lbs)
Air Squats
Burpees
wodwell.com/wod/makimba
MARK 35
7 Rounds For Time 5 Bench
Press (225/155 lbs)
lbs)
35 Double-Unders
wodwell.com/wod/mark-35
MCFLURRY
21 Cleans (185/135 lbs)
21 Pull-Ups
400 meter Run
(50/35 lbs)
15 Pull-Ups
400 meter Run
9 Pull-Ups
400 meter Run
page 12 of 62
MACHO MAN
EMOM for as Long as
lbs)
3 Jerks (185/135 lbs)
At the top of each minute
do one round. Rest the
remainder of the minute.
rounds completed before
becoming unable to
complete a round before
the start of the next
minute.
wodwell.com/wod/macho-man
MAMBA
Ring Muscle-Ups
lbs)
24 Box Jumps (30/24)
wodwell.com/wod/mamba
MARTIN
Then 8 Rounds of:
8 Push-Ups
8 Pull-Ups
8 Air Squats
13 Burpee Lateral Jumps

Then:
800 meter Run
wodwell.com/wod/marathonmonday
MATHEUS
00:00-15:00
14 Push-Ups
From 15:00-30:00
7 Muscle-Ups
12 Burpees
16 Double-Unders
wodwell.com/wod/matheus
MIAGI
(135/95 lbs)
50 Double Kettlebell
Swings (24/16 kg)
50 Push-Ups
lb)
50 Pull-Ups
50 Kettlebell Taters*
(24/16 kg)
50 Box Jumps (24/20)
50 Wall Climbs
50 Knee-to-Elbows
50 Double-Unders
446 BENCHMARK WODS

November 30, 2016
wodwell.com/wod/mcflurry
MIRACLE MILE
For Time 400m Run
lbs)
200m Farmers Walk
(55,40/35,30 lbs)
200m Waiters Walk (40/30
lbs)
100m Sprint
100m Walking Lunge
100m Sprint
100m Walking Lunge
5 Burpees
400m Run w/ Medicine Ball
(20/14 lbs)
For the farmers walk carry
one kettlebell and one
dumbbell. For the waiters
walk use only
the dumbbell.
Then:
800 meter Run
wodwell.com/wod/martin
MEGAN
21-15-9 Rounds for Time
Burpees
Kettlebell Swings (1.5/1
pood)
Double-Unders
wodwell.com/wod/megan
MOBLOKO
10 Bar Muscle-Ups
wodwell.com/wod/mobloko
wodwell.com/wod/miracle-mile
NAUTICAL
NANCY
meter Row
lbs)
This is a variant of the
classic CrossFit WOD
"Nancy," substituting
rowing for running.
page 13 of 62
NEVER
FORGET
3 Rounds For Time 100
meter Sandbag Carry
(135/90 lbs)
11 Overhead Squats
(115/75 lbs)
wodwell.com/wod/never-forget
*A Kettlebell Tater is a
kettlebell swing into a front
squat, in which the bell is
flipped at the top of
the swing and again at the
top of the front squat
(video demo).
wodwell.com/wod/miagi
NASTY GIRLS
V2
Pistols (alternating legs)
7 Muscle-Ups
10 Hang Power Cleans
(175/125 lbs)
This is a variant of "Nasty
Girls."
wodwell.com/wod/nasty-girls-v2
OGAR
As Many Rounds as
1 Muscle-Up
wodwell.com/wod/ogar
ONE BAR,
THREE GIRLS
Thrusters (135 lbs/95 lbs)
446 BENCHMARK WODS

November 30, 2016
wodwell.com/wod/nautical-nancy
OH NO CURTIS
P
For Time 100 Curtis P's
(105 lbs/70 lbs)
One Curtis P comprises one
Power Clean, one Lunge
(each leg), and one Push
Press.
wodwell.com/wod/oh-curtis-p
PAINSTORM X
For time 200 meter
Farmers Walk
100 Pull-Ups
100 Thrusters (45 lbs/35
lbs)
200 meter Sand Bag Carry
75 Burpees
75 Hang Power Snatch (45
lbs/35 lbs)
200 meter Suitcase Walk
50 Kettlebell Swings (1.5
pood/1 pood)
50 Bear Complex (45
lbs/35 lbs)
200 meter Waiter Walk
25 Muscle-Ups
Pick your own weights for
the carries (Farmers Walk,
Sandbag Carry, Suitcase
Walk, Waiter Walk).
page 14 of 62
OLAF
Cleans (155 lbs/105 lbs)
25 Pushups
Pull-Ups
Squat Cleans (135 lbs/95
lbs)
Ring Dips
Deadlifts (135 lbs/95 lbs)
Handstand Push-Ups
wodwell.com/wod/olaf
PAINSTORM
XI
10 Muscle-Ups
200 meter Run
300 meter Run
lb bar)
400 meter Run
40 Sumo Deadlift High Pull
(45/35 lb bar)
500 meter Run
50 Pull-Ups
600 meter Run
60 Push-Ups
700 meter Run
70 Kettlebell Swings (1/.75
pood)
800 meter Run
80 Burpees
900 meter Run
90 Thrusters (45/35 lb bar)
1,000 meter Run
100 Air Squats
wodwell.com/wod/painstorm-xi
Use the same weight for all

barbell movements. The
WOD is a combination of
the movements from
"Fran," "Elizabeth," and
"Diane."
wodwell.com/wod/one-bar-threegirls
PAINSTORM
XII
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 Snatches
400 meter Run
aka: "Olympic Bar Mile."
Perform all barbell
movements with the bar
only (45/35 lbs). Perform
the run without the bar.
This is a variant of
"Broomstick Mile."
446 BENCHMARK WODS

November 30, 2016
wodwell.com/wod/painstorm-x
PAINSTORM
XIX
As Many Rounds as
minutes 5 Deadlifts (70/50
lbs)
5 Hang Power Cleans
(70/50 lbs)
5 Push Presses (70/50 lbs)
5 Back Squats (70/50 lbs)
wodwell.com/wod/painstorm-xix
PAINSTORM
XV
7 Rounds for time 10 Man
Makers
20 Dumbbell Deadlifts
30 Single-Arm Dumbbell
Snatches (15 per side)
40 Single Overhead Lunges
(20 per side)
50 Dumbbell Swings
aka: "Dumbbell Hell" Pick
your own weight; use same
dumbbells throughout.
wodwell.com/wod/painstorm-xv
PAINSTORM
XXIV
PAINSTORM
XXVI

50 Burpees
200 meter Run
100 Push-Ups
300 meter Run
150 Lunges
400 meter Run
200 Air Squats
300 meter Run
150 Lunges
200 meter Run
100 Push-Ups
100 meter Run
50 Burpees
For Total Reps in 39

minutes Tabata Thrusters
(95/65 lbs)
1 Minute Rest
Tabata Pull-Ups
1 Minute Rest
Tabata Cleans (135/95 lbs)
1 Minute Rest
Tabata Ring Dips
1 Minute Rest
Tabata Deadlifts (200/150
lbs)
1 Minute Rest
Tabata Handstand PushUps
1 Minute Rest
Tabata Kettlebell Swings
(1.5/1 pood)
1 Minute Rest
wodwell.com/wod/painstorm-xxiv
page 15 of 62
wodwell.com/wod/painstorm-xii
PAINSTORM
XXI
For time 30 Burpees
30 Deadlifts
30 Burpees
30 Cleans
30 Burpees
30 Strict Presses
30 Burpees
30 Push Presses
30 Burpees
30 Jerks
30 Burpees
30 Swings
30 Burpees
30 Sumo Deadlift HIghPulls
30 Burpees
30 Snatches (Left Hand)
30 Burpees
30 Snatches (Right Hand)
aka: "Burpee Bedlam" Use
one pair of dumbbells
throughout. Choose your
own weight.
wodwell.com/wod/painstorm-xxi
PILCHUCK
Front Squats (225 lbs/155
lbs)
24 Kettlebell Swings (2
pood/1.5 pood)
446 BENCHMARK WODS

November 30, 2016
POPEYE
As Many Rounds as
pood)
wodwell.com/wod/popeye
QUARTER
GONE BAD
18 minutes 15 Seconds
45 Seconds Rest
15 Seconds Weighted PullUp (50 lbs)
45 Seconds Rest
15 Seconds Burpees
45 Seconds Rest
Move from each of three
stations after 15 seconds
of work and 45 seconds of
rest. The clock does not
reset or stop between
exercises. This is a threeminute round. On call of
"rotate", the athletes must
move to next station
immediately for best score.
One point is given for each
rep. This WOD is a variant
of "Fight Gone Bad."
wodwell.com/wod/quarter-gonebad
page 16 of 62
Tabata Row
aka: "Tabata-Tastic" 8
Tabata intervals (20
seconds of work followed
by 10 seconds of rest) for
each movement, 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.
wodwell.com/wod/painstorm-xxvi
14 Burpee Box Jump Overs

(24 in/20 in)
6: the number of victims
from the shooting. 10-2414: the day of the
shooting.
wodwell.com/wod/pilchuck
PUKIE
BREWSTER
For Time 150 Burpees
wodwell.com/wod/pukie-brewster
PR FOR PAT
RHODRI
As Many Rounds as
12 Burpees
14 Toes-to-Bar
50 foot Handstand Walk
For Time In a Team of 3
Scale the Handstand Walk

to 3 Wall-Climbs if
necessary.
wodwell.com/wod/pr-for-pat
RECOVERY
DAY
3 Rounds, For Total
Calories in 22 minutes 2
minutes Air Bike
2 minutes Rest
2 minutes Row
5 Rounds Of:
kgs)
12 Tractor Tire Flips
420 meter Team Run
Then:
129 Burpees
One partner works at a
time. Break up the work as
needed (except for the run,
which is done together). If
you don't have a tire,
substitute for a heavy
deadlift.
wodwell.com/wod/rhodri
446 BENCHMARK WODS

November 30, 2016
RUN AND GET

FRAN
For Time 400m Run
21 Pull-Ups
400m Run
15 Pull-Ups
400m Run
9 Pull-Ups
See also: Fractured Fran,
Heavy Fran, Franzilla,
Strung-Out Backwards and
Upside-Down Fran,
Frantasy Land
wodwell.com/wod/run-get-fran
SATANS
WHISKERS
lbs)
10 Burpees
wodwell.com/wod/satanswhiskers
SQT
Ground to Overhead (95
lbs/65 lbs)
page 17 of 62
2 minutes Rest
2 minutes SkiErg
2 minutes Rest
SAN FRAN
CRIPPLER
One calorie equals one rep.

Score is total calories.

(Bodyweight)
1,000 meter Row
wodwell.com/wod/recovery-day
SAGE AT 20
20 Pull-ups
20 Burpees
aka: "20-Minute Work
Capacity Test"
wodwell.com/wod/sage-20
SERENE
For Time 1,000 meter Row
Then 4 Rounds of:
lbs)
(185/135 lbs)
15 Pull-Ups
Then:
43 Burpees
1 mile Run
wodwell.com/wod/serene
Back squats are from a

rack. This is a variant of
the "Crippler" WOD which
involves a 1 mile run
instead of the row.
wodwell.com/wod/san-francrippler
SEVEN DEADLY
SINS
For Time 10 Chest-to-Bar
Pull-Ups
20 Toes-to-Bars
100 Double-Unders
20 Burpees
10 Cleans (185/135 lbs)
wodwell.com/wod/seven-deadlysins
STANLEY
(Bodyweight)
50 Incline Push-Ups (24/20
in)
1 mile Run
446 BENCHMARK WODS

November 30, 2016
200 yard Shuttle Sprint (50

yards there and back,
twice)
wodwell.com/wod/sqt
STRUNG-OUT,
BACKWARDS,
AND UPSIDEDOWN FRAN
For Time 1200 Meter Run
9 Pull-Ups
800 Meter Run
15 Pull-Ups
400 Meter Run
21 Pull-Ups
Also see: Fractured Fran,
Heavy Fran, Run and Get
Fran, Franzilla, Frantasy
Land
wodwell.com/wod/strungbackwards-upside-fran
TABATA THIS
For Lowest Reps in 24
minutes Tabata Row
1 Minute Rest
Tabata Air Squat
1 Minute Rest
page 18 of 62
STANKY LEGS
meter Run
15 Overhead Squats
(135/95 lbs)
wodwell.com/wod/stanky-legs
TABATA FIGHT
GONE BAD
For Reps in 20 minutes
Wall Ball (20/14 lbs) (10/9
ft)
Sumo Deadlift High Pull
(75/55 lbs)
Box Jump (20 in Box)
Push-Press (75/55 lbs)
Row (for Calories)
Complete 40 intervals (8
consecutive intervals of
each of the movements) of
20 seconds of work
followed by 10 seconds of
rest. Each movement is
scored by the lowest
number of reps (calories on
the rower) in each of the 8
intervals. Final score is the
total of the scores for each
of the 5 movements. This
is a variant of "Fight Gone
Bad."
wodwell.com/wod/tabata-fightgone-bad
Perform incline push-ups

with feet on top of a box,
hands on the floor.
wodwell.com/wod/stanley
TABATA
SOMETHING
ELSE
For Total Reps in 16
minutes Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
Tabata Interval (20 secs on
and 10 secs off) 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 situps, and finally, the last 8
intervals are squats. There
is no additional rest
between movements.
Score is the total reps
performed in all of the
intervals. See also: "Tabata
This"
wodwell.com/wod/tabatasomething-else
THANKSGIVING
SAMPLER
446 BENCHMARK WODS

November 30, 2016
Tabata Pull-Ups
1 Minute Rest
Tabata Push-Ups
1 Minute Rest
Tabata Sit-ups
For a total of 40 intervals,
8 Tabata intervals (20
by 10 seconds of rest) for
each movement, each
followed by 1 minute of
rest. Tabata score for each
movement is the lowest
in any of the eight
intervals. For the row 1
calorie = 1 rep. See also:
"Tabata Something Else"
wodwell.com/wod/tabata-this
THE 29
pood)
29 Sit-Ups
29 Knees-to-Elbows
29 Burpees
wodwell.com/wod/the-29
THE BEN
ROGERS
page 19 of 62
TEST 3
For Reps in 8 minutes
Tabata Air Squats
Max Muscle Ups
Final score equals lowest
Tabata round score
multiplied by total
number of muscle-ups
completed. Tabata is 20
by 10 seconds of rest for 8
intervals (4 minutes).
Tabata score is the least
in any of the eight intervals
of squats. Rest 10 seconds
after the last squat
interval, then begin 4
minutes of muscle-ups.
wodwell.com/wod/test-3
THE 300
For Time 25 Pull-Ups
50 Push-Ups
50 Floor Wipers
50 Kettlebell Clean-andPress (1/.75 Pood)
(Alternating Arms)
25 Pull-Ups
The entire workout is 300
reps.
PLATTER
For Time 5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
15 Kettlebell Swings
Then, 3 Rounds of:
15 Box Jumps
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls
30 Sit-Ups
Then, 1 Round of:
50 Burpees
wodwell.com/wod/thanksgivingsampler-platter
THE 540
For Time 50 Overhead
Lunges (45/25 lbs)
40 Pull-Ups
20 Burpees
lbs)
Use any weighted object
for the overhead lunges,
such as a plate or a
dumbbell.
446 BENCHMARK WODS

November 30, 2016
(115/75 lbs)
600 meter Run
(155/105 lbs)
400 meter Run
(185/125 lbs)
THE CHIEF
Cycles of 3 Minutes Each
lbs)
6 Push-Ups
9 Air Squats
wodwell.com/wod/the-ben-rogers
THE CRIPPLER
(225/155 lbs)
1 mile Run
A variant of this WOD is
the "San Fran Crippler,"
which substitutes a 1,000
meter row for the run.
wodwell.com/wod/crippler
Rest 1 Minute Between

Each 3-Minute Cycle
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 LONGEST
MILE
Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-Ups
100 meter Run
10 Sit-Ups
100 meter Run
wodwell.com/wod/longest-mile
page 20 of 62
THE GHOST
6 Rounds for Total Reps in
23 minutes 1 minute of
Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest
Score is total reps after all
6 rounds, but the spirit of
the workout is to try for as
many reps as possible of
each exercise, not just
total score.
THE CHIEF IS
DEAD
Cycles of 4 Minutes Each
3 Power Cleans (135/95lbs)
6 Push-Ups
9 Air Squats
12 Deadlift
Rest 1 Minute Between
Each 4-Minute Cycle
Complete as many rounds
as possible (AMRAP) in 4
minutes, then rest 1
minute. Start each 4minute cycle where you
left off on the previous
cycle. Repeat for a total of
5 cycles. Count total
rounds and reps
completed. This is a
variant of "The Chief."
wodwell.com/wod/the-chief-isdead
THE GRINCH
3 Rounds For Time 1
Snatch Balance (315/205
lbs)
2 Back Tucks
4 Freestanding Handstand
Push-Ups
446 BENCHMARK WODS

November 30, 2016
THE TRIPLET
As Many Rounds as
minutes 6 Squat Cleans
(120 lbs/65 lbs)
12 Pull-Ups
12 Double Unders
wodwell.com/wod/ghost
THE QUICK
AND THE DEAD
For Time 3-9-15-21-15-9-3
Deadlifts (205 lbs/135 lbs)
Box Jumps (24 in/20 in)
wodwell.com/wod/triplet
wodwell.com/wod/quick-dead
TOP GUN
(135/95 lbs)
20 Sumo Deadlift High
Pulls (135/95 lbs)
20 Overhead Squats
(135/95 lbs)
lbs)
Athlete must do 4 burpees
at the beginning of every
minute, including at the
start of the WOD, before
moving on to the barbell
work. Athlete is allowed to
move to the next barbell
skill once an he/she has
completed all 20 reps. If
the minute clock beeps
during a repetition the
athlete will complete their
rep and then start their
4 burpees. This WOD is a
variant of "Air Force,"
which is the same workout
with lighter weight.
page 21 of 62
A back tuck is also known

as a backflip and, like all
movements, may be
scaled.
wodwell.com/wod/the-grinch
THE
RECKONING
THE TWINS
For Time 1 mile Run

100 Body Blasters*
1 mile Run
Two rounds of each couplet

for time
750 meter Row
20 Handstand Push-ups
*One Body Blaster consists

of one Burpee, one Pull-Up
then one Knees-to-Elbows.
20 Thrusters (115 lbs/75

lbs)
20 L-Pull-ups
wodwell.com/wod/twins
TRIPLE 3
For Time 3,000 Meter Row
300 Double-Unders
3 mile Run
wodwell.com/wod/triple-3
VOLKSWAGEN
21-15-9 Reps, For Time
Bench Press (Bodyweight)
Pull-Ups
wodwell.com/wod/volkswagen
wodwell.com/wod/reckoning
THREE WISE
MEN
Three 4-Minute AMRAPs in
16 minutes "Jeremy Wise"
As Many Rounds & Reps as
Minutes
5 Hang Squat Snatch
(135/95 lbs)
10 Bar-Facing Burpees
"Ben Wise"
AMRAP in 4 Minutes
lbs)
20 Pull-Ups
"Beau Wise"
446 BENCHMARK WODS

November 30, 2016
wodwell.com/wod/top-gun
VICTORIA
12 Sumo Deadlift High
Pulls (95/65 lbs)
12 Burpees
pood)
wodwell.com/wod/victoria
WETTERLING
Burpee Box Jumps (24/20
in)
9 Power Cleans (95/65 lbs)
11 calorie Row
wodwell.com/wod/wetterling
WHATS YOUR
GAME PLAN?
Establish a Max Weight for
the Complex in 8 minutes
2 Hang Squat Cleans
Then:
30 seconds Rest
90 seconds Max Bar
Muscle-Ups
Use the first eight minutes
to established the max
weight for the complex
(athlete may not drop the
bar until all four reps of the
complex are completed).
After the 8 minute cap rest
or transition to the muscleup bar in 30 seconds. Then
perform max bar muscleups in 90 seconds.
wodwell.com/wod/whats-gameplan
AMRAP in 4 Minutes
15 Box Jump-Overs (24/20
in)
lbs)
Complete all three parts of
the workout ("Jeremy,"
"Ben," and "Beau"). Rest 2
Minutes between each
part. Score is the total
number of reps completed
for all three parts.
wodwell.com/wod/three-wisemen
TRUE GRIT
After the first minute begin
'Death by Thrusters' (95/65
lbs)
With a running clock start
the row. At the 1-minute
mark get off the rower, do
one thruster, then resume
rowing until the 2-minute
mark. Do two thrusters,
row until the 3-minute
mark, do three thrusters,
etc. until the 2K row is
complete. See also: "Death
by...Anything"
wodwell.com/wod/true-grit
page 22 of 62
446 BENCHMARK WODS

November 30, 2016
WADE
5 Rounds For Time 11 OneArm Dumbbell Power
Snatches (50 lbs)
12 One-Arm Dumbbell
Thrusters (50 lbs)
11 Weighted Pull-Ups (50
lbs dumbbell)
Alternate arms on each
snatch and thruster
wodwell.com/wod/wade
THE HEROES
21 GUNS
31 HEROES
ABBATE

meter Run
21 Push-Ups
15 Burpees
9 Pull-Ups

(AMRAP) in 31 minutes
With a Partner
For Time 1 Mile Run

21 Clean-and-Jerk (155/105
lbs)
800 Meter Run
21 Clean-and-Jerk (155/105
lbs)
1 Mile Run
wodwell.com/wod/21-guns
ADAMBROWN
Deadlift (295 lbs)
24 Wall Ball shots (20 lb)
24 Bench Press (195 lbs)
24 Wall Ball shots (20 lb)
page 23 of 62
Partner 1 performs the

workout listed above.
Partner 2 runs 400 meters
with a sandbag (45/25 lbs).
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.
wodwell.com/wod/abbate
ALEXANDER
5 Rounds for Time 31 Back
Squats (135/95 lbs)
lbs)
wodwell.com/wod/alexander
446 BENCHMARK WODS

November 30, 2016
24 Clean (145 lbs)

wodwell.com/wod/adambrown
ANTHONY
RASPA
(135/95 lbs)
19 Pull-Ups
90 Sit-Ups
145 Jumping Jacks
wodwell.com/wod/anthony-raspa
ASHLEY BIRT
meter Shuttle Run
10 Burpees
10 Sit-Ups
10 Thrusters (20/15 kg)
wodwell.com/wod/ashley-birt
wodwell.com/wod/31-heroes
ADRIAN
7 Rounds For Time 3
Forward Rolls
5 Wall Climbs
7 Toes-to-Bar
9 Box Jumps (30 in)
wodwell.com/wod/barraza
page 24 of 62
Pull-Ups
10 Push-Ups
15 Squats
5 Pull-Ups
wodwell.com/wod/artie
wodwell.com/wod/adrian
BADGER
ARNIE
For Time 21 Turkish GetUps, Right Arm
21 Overhead Squats, Left
Arm
21 Overhead Squats, Right
Arm
21 Turkish Get-Ups, Left
Arm
With a single Kettlebell
(2/1.5 pood)
BARRAZA
As Many Rounds as
minutes 200 Meter Run
9 Deadlift (275 lbs)
6 Burpee Bar Muscle-Ups
ARTIE
wodwell.com/wod/arnie
3 Round For Time 30 Squat

Cleans (95 lbs/65 lbs)
30 Pull-Ups
800 Meter Run
wodwell.com/wod/badger
BECK SOLDO
2 Rounds For Time 6 Squat
Clean Thrusters (135/95
lbs)
8 Man-Makers (45/30 lb
dumbbells)
14 Toes-to-Bar Pull-ups
wodwell.com/wod/beck-soldo
B-1
BLAKE

meter Run
pood)
15 Knees-to-Elbow
9 Ring Dips

Foot Overhead Walking
Lunge (45/35 lb plate)
20 Wall Balls Shots (20/14
lb)
446 BENCHMARK WODS

November 30, 2016
BELL
15 Pull-Ups
lbs)
wodwell.com/wod/bell
BOWEN
meter Run
10 Burpee Pull-Ups
14 Single Arm Kettlebell
Thrusters (1.5/1 pood) (7
each arm)
wodwell.com/wod/bowen
BREHM
For Time 10 Rope Climbs
(15 ft)
20 Back Squats (225 lbs)
40 Calorie Row
wodwell.com/wod/brehm
BROWNWOOD
DALLAS 5
For Time 50 Burpees
Then 5 Rounds of:
10 Wall Ball (20/14 lbs)
page 25 of 62
aka: "B-1 Australian Hero

WOD"
wodwell.com/wod/blake
wodwell.com/wod/b-1
BRADSHAW
BAZ
Double Unders
lbs)
11 Hand Release Push-Ups

Handstand Push-Ups
6 Deadlift (225 lbs)
12 Pull-Ups
24 Double-Unders
wodwell.com/wod/bradshaw
wodwell.com/wod/baz
BIG SEXY
5 Rounds For Time 6
6 Burpees
4 Muscle-Ups
wodwell.com/wod/big-sexy
BRADLEY
10 Rounds For TIme 100
Meter Sprint
10 Pull-Ups
100 Meter Sprint
10 Burpees
30 Seconds Rest
wodwell.com/wod/bradley
BRIAN
3 Rounds For Time 5 Rope
Climb (15 ft)
25 Back Squat (185 lbs)
wodwell.com/wod/brian
BULGER
Meter Run
wodwell.com/wod/bulger
CAPOOT
For Time 100 Push-Ups
800 meter Run
75 Push-Ups
1,200 meter Run
50 Push-Ups
446 BENCHMARK WODS

November 30, 2016
(95/65 lbs)
10 Pull-Ups
10 Sit-Ups
BRENTON
Then 800 meter Run
Do three Burpees after

every five broad-jumps. If
you've got a 20 pound vest
or body armor, wear it.
wodwell.com/wod/brownwooddallas-5
BULL
Double-Unders
50 Overhead Squats (135
lbs)
50 Pull-Ups
1 Mile Run
wodwell.com/wod/bull
5 Rounds For Time Bear

Crawl (100 ft)
Standing Broad-Jumps (100
ft)
wodwell.com/wod/carse
COFFEY
page 26 of 62
COE
Thrusters (95 lbs)
10 Ring Push-Ups
wodwell.com/wod/coe
BRUCK
Meter Run
24 Back Squat (185 lbs/135
lbs)
24 Jerk (135 lbs/95 lbs)
CARSE
Begin each round with a 50

meter Bear crawl
wodwell.com/wod/capoot
wodwell.com/wod/brenton
wodwell.com/wod/bruck
21-18-15-12-9-6-3 Reps for

Time Squat Clean (95/65
lbs)
Double-Unders
Box Jump (24/20 in)
1,600 meter Run

25 Push-Ups
2,000 meter Run
CAMERON
For Time 50 Walking
Lunges
25 Triple-Unders
50 Back Extensions
25 Ring Dips
50 Knees-to-Elbows
25 Wall Ball "2-for-1s"
(20/14 lbs)
50 Sit-Ups
5 Rope Climb (15 ft)
wodwell.com/wod/cameron
CRAIN
Push-Ups
50 yard Sprint
50 yard Sprint
50 yard Sprint
lbs)
50 yard Sprint
34 Burpees
50 yard Sprint
lbs)
50 yard Sprint
34 Pull-Ups
50 yard Sprint
wodwell.com/wod/crain
DANNY
446 BENCHMARK WODS

November 30, 2016

800 Meter Run
800 Meter Run
800 Meter Run
1 Muscle-Up
wodwell.com/wod/coffey
DAE HAN
Meter Run (45 lb Barbell)
12 Thrusters (135 lbs)
CLOVIS
For Time 10 Mile Run
150 Burpee Pull-Ups
wodwell.com/wod/danny
Partition the Run and

Burpee Pull-Ups as needed.
wodwell.com/wod/clovis
COLLIN
Meter Sandbag Carry (50
lb)
12 Push Press (115 lbs)
12 Sumo Deadlift High-Pull
(95 lbs)
wodwell.com/wod/dae-han
wodwell.com/wod/collin
DEL
For Time 25 Burpees
400 Meter Run (20 lbs/14
lbs medicine ball)
lbs/15 lbs dumbbell)
lbs medicine ball)
lbs medicine ball)
lbs medicine ball)
25 Burpees
wodwell.com/wod/del
page 27 of 62

30 Pull-Ups
DANIEL
400 Meter Run
800 Meter Run
400 Meter Run
50 Pull-Ups
wodwell.com/wod/daniel
DG
As Many Rounds as
minutes 8 Toes-to-Bar
(35/25 lbs)
12 Dumbbell Walking
Lunges (35/25 lbs)
wodwell.com/wod/dg
DOUBLE DT
9 Hang Power Cleans
(155/105 lbs)
A variant of the Hero WOD
"DT." See also: "Heavy
DT."
wodwell.com/wod/double-dt
DVB
DESFORGES
For Time 1 mile Run with

medicine ball (20/14 lbs)

20 Pull-Ups
Then 8 Rounds of:

lbs)
446 BENCHMARK WODS

November 30, 2016
DOBOGAI
7 Rounds For Time 8
Muscle-Ups
22 Yard Farmer Carry (50
lb dumbells)
wodwell.com/wod/dobogai
DRAGON
For Time 5k Run
4 minutes to find 4 rep
max Deadlift
5k Run
4 minutes to find 4 rep
max Push Jerk
wodwell.com/wod/dragon
ERIN
Dumbbell Split Cleans (40
lbs)
21 Pull-Ups
wodwell.com/wod/erin
FITCOPS
DALLAS 5
For Time 1 mile Run
100 Elbow Plank Push-Ups
150 Sit-Ups
100 Burpees
150 Lunges
Elbow plank push-up demo
page 28 of 62
lbs)
20 Knees-to-Elbows

800 meter Run with
wodwell.com/wod/desforges
DONNY
21-15-9-9-15-21 Reps For
Time Deadlifts (225/155
lbs)
Burpees
wodwell.com/wod/donny
DT
9 Hang Power Cleans
(155/105 lbs)
wodwell.com/wod/dt
FALKEL
As Many Rounds as
minutes 8 Handstand
Push-Ups
8 Box Jump (30 in)
wodwell.com/wod/falkel
FOO
As Many Rounds as
Then 4 Rounds of:

lbs)
400 meter Run with
Then 2 Rounds of:
lbs)
wodwell.com/wod/dvb
FEEKS
For Time 2x 100m Shuttle
Sprint
2 Squat Clean Thrusters
(65 lb dumbbells)
4x 100m Shuttle Sprint
(65 lb Dumbbells)
(65 lb Dumbbells)
(65 lb Dumbbells)
(65 lb Dumbbells)
12 Dumbbell Squat Clean
Thrusters (65 lb
Dumbbells)
446 BENCHMARK WODS

November 30, 2016
wodwell.com/wod/fitcops-dallas-5
GALLANT
For Time 1 Mile Run (20 lb)
60 Burpee Pull-Ups
800 Meter Run (20 lb)
30 Burpee Pull-Ups
400 Meter Run (20 lb)
15 Burpee Pull-Ups
wodwell.com/wod/gallant
Chest-To-Bar Pull-Ups
77 Double-Unders
(170/125 lbs)
28 Sit-Ups
After the clock starts,
before beginning the
AMRAP portion of the
workout, athlete must
complete 13 Bench Presses
(170/125 lbs).
wodwell.com/wod/foo
GAZA
pood)
30 Push-Ups
25 Pull-Ups
1 mile Run
wodwell.com/wod/gaza
GARRETT
Squats
25 Ring Handstand PushUps
25 L-Pull-Ups
wodwell.com/wod/garrett
GS 24
GLEN
4 Rounds For Time With a

Partner
800 meter Run
50 Burpees
50 Pull Ups
For Time 30 Clean-and-Jerk

(135/95 lbs)
1 Mile Run
1 Mile Run
100 Burpees
Partner A runs the 800m

while Partner B completes
50 wall balls. After both
partners finish their
movement, both partners
complete 50 alternating
wodwell.com/wod/glen
page 29 of 62
HALL
5 Rounds for Time 3 Cleans
(225/155 lbs)

(65 lb dumbbells)
16 Dumbbell Squat Clean
Thrusters (65 lb
Dumbbells)
wodwell.com/wod/feeks
FORREST
3 Rounds For Time 20 LPull-Ups
30 Toes-to-Bar
40 Burpees
800 Meter Run
wodwell.com/wod/forrest
GATOR
8 Rounds For Time 5 Front
Squat (185 lbs)
26 Ring Push-Ups
wodwell.com/wod/gator
GRIFF
400 Meter Run
(backwards)
800 Meter Run
400 Meter Run
(backwards)
wodwell.com/wod/griff
446 BENCHMARK WODS

November 30, 2016
burpees. Once the burpees

are completed, move to
the pull ups and share the
work as needed. Once the
pull ups are completed, the
partner who ran first
moves to the wall balls
while the other runs.
Alternate each round.
wodwell.com/wod/gs-24
HAMMER
5 Rounds For Time 5 Power
Clean (135 lbs/95 lbs)
10 Front Squat (135 lbs/95
lbs)
5 Jerk (135 lbs/95 lbs)
20 Pull-Ups
90 Seconds Rest
wodwell.com/wod/hammer
HEAVY DT
9 Hang Power Cleans
(205/145 lbs)
A variant of the Hero WOD
"DT." See also: "Double
DT."
200 meter Sprint

20 Kettlebell Snatches
(1.5/1 pood) (10 each arm)
2 minutes Rest
wodwell.com/wod/hall
HANSEN
Kettlebell Swing (2 pood)
30 Burpees
30 Glute-ham (GHD) SitUps
wodwell.com/wod/hansen
HELTON
meter Run
30 Dumbbell Squat Cleans
(50/35 lbs)
30 Burpees
wodwell.com/wod/helton
HOLBROOK
Thrusters (115 lbs)
10 Pull-Ups
100 Meter Sprint
1 Minute Rest
wodwell.com/wod/holbrook
wodwell.com/wod/heavy-dt
HAMILTON
Meter Row
50 Push-Ups
1000 Meter Run
50 Pull-Ups
wodwell.com/wod/hamilton
HARPER
lbs)
21 Air Squats
400 meter Weighted Run
(45/35 lb Plate)
wodwell.com/wod/harper
HIDALGO
For Time 2 Mile Run
2 Minutes Rest
20 Squat Cleans (135 lbs)
20 Overhead Walking
Lunges (45 lb plate)
20 Squat Cleans (135 lbs)
2 Minutes Rest
2 Mile Run
If you've got a 20 pound
vest or body armor, wear
it.
wodwell.com/wod/hidalgo
page 30 of 62
446 BENCHMARK WODS

November 30, 2016
HILDY
HORTMAN
For Time 100 calorie Row

75 Thrusters (45/35 lb
barbell)
50 Pull-Ups
lbs)
100 calorie Row
As Many Rounds as
minutes 800 meter Run
80 Air Squats
8 Muscle-Ups
If youve got a 20-lb. vest

wodwell.com/wod/hildy
HOLLYWOOD
For Time 2 km Run
22 Wall-Ball shots (30/20
lbs)
22 Muscle-Ups
lbs)
lbs)
lbs)
2 km Run
wodwell.com/wod/hollywood
HOTSHOTS 19
Squats
lbs)
7 Strict Pull-Ups
400 meter Run
page 31 of 62
wodwell.com/wod/hortman
J.J.
For Time 1 Squat Clean
(185/135 lbs)
10 Parallette Handstand
Push-Ups (6" Deficit)
lbs)
lbs)
lbs)
lbs)
lbs)
lbs)
HOLLEYMAN
30 Rounds For Time 5 Wall
Balls (20/14 lb)
1 Power Clean (225/155
lbs)
wodwell.com/wod/holleyman
HORTON
9 Rounds for Time - With a
Partner 9 Bar Muscle-Ups
11 Clean-and-Jerks
(155/115 lbs)
50 yard Buddy Carry
Share the work with your
partner however you
choose with only one
person working at a time. If
you can't find a partner,
perform 5 reps of each
exercise per round and find
a heavy sandbag to carry.
wodwell.com/wod/horton
JACK
As Many Rounds as
minutes 10 Push Press
(115 lbs)
pood)
wodwell.com/wod/jack
446 BENCHMARK WODS

November 30, 2016
wodwell.com/wod/hotshots-19
JAG 28
pood)
28 Strict Pull-Ups
28 Kettlebell Clean-andJerk (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
JBO

lbs)
lbs)
lbs)
Push-Up (6" Deficit)
When this hero WOD was
published on CrossFit.com
no RX deficit was specified
for the deficit HSPUs.
We set 6 deficit as an Rx
benchmark.
wodwell.com/wod/j-j
As Many Rounds as
lbs)
1 Legless Rope Climb (15 ft
rope, from seated position)
12 Bench Presses (115/75
lbs)
JARED
Meter Run
40 Pull-Ups
70 Push-Ups
JASON
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
JENNY
As Many Rounds as
minutes 20 Overhead
Squats (45/35 lb bar)
20 Back Squats (45/35 lb
bar)
400 meter Run
Use a men's or women's
bar for the squats. "Jenny"
was the second female
Hero WOD, after "White."
wodwell.com/wod/jenny
wodwell.com/wod/jared
wodwell.com/wod/jbo
JENNIFER
JERRY
For Time 1 Mile Run
2000 Meter Row
1 Mile Run
wodwell.com/wod/jerry
page 32 of 62
As Many Rounds as
minutes 10 Pull-Ups
Pood)
JORGE
For Time 30 GHD Sit-Ups
lbs)
24 GHD Sit-Ups
lbs)
18 GHD Sit-Ups
446 BENCHMARK WODS

November 30, 2016
JOSH
For Time 21 Overhead
Squats (95 lbs)
42 Pull-Ups
15 Overhead Squats (95
lbs)
30 Pull-Ups
9 Overhead Squats (95 lbs)
18 Pull-Ups
wodwell.com/wod/josh
wodwell.com/wod/jennifer
JOHNSON
As Many Rounds as
minutes 9 Deadlifts (245
lbs)
8 Muscle-Ups
9 Squat Clean (155 lbs)
wodwell.com/wod/johnson
JUSTIN
JOSHIE

Back Squats (Bodyweight)
Bench Presses
(Bodyweight)
Strict Pull-Ups

Dumbbell Snatches, Right
Arm (40 lbs)
21 L Pull-Ups
21 Dumbbell Snatches,
Left Arm (40 lbs)
21 L Pull-Ups
wodwell.com/wod/justin
KEVIN A.
HOUSTON
meter Run
50 meter Farmers Walk (35
lbs sandbag, each hand)
10 Burpees
10 meter Bear Crawl
(forward and backwards)
400 meter Run
100 meter Farmers Walk
(35 lbs sandbag, each
hand)
20 Burpees
10 meter Bear Crawl
page 33 of 62
The snatches are full squat

snatches
wodwell.com/wod/joshie
KALSU
lbs)
12 GHD Sit-Ups
lbs)
6 GHD Sit-Ups
lbs)
wodwell.com/wod/jorge
JT
Handstand Push-Ups
Ring Dips
Push-Ups
"JT" was CrossFit's very
first hero WOD.
wodwell.com/wod/jt
KEVIN
32 Hanging Hip Touches
(alternating arms)
800m Running Farmer
Carry (15 lb dumbbells)

(135/95 lbs)
5 Burpees at the top of
every minute
"Hanging Hip Touch"

movement demo
Start with 5 burpees. Then

complete as many
thrusters as possible until
the minute is up. Repeat
until 100 total thrusters are
KUTSCHBACH
wodwell.com/wod/kevin

446 BENCHMARK WODS

November 30, 2016

600 meter Run
150 meter Farmers Walk
(35 lbs sandbag, each
hand)
30 Burpees
30 meter Bear Crawl
If you have a weight vest
wear it (except during the
run).
wodwell.com/wod/kevin-ahouston
LEDESMA
As Many Rounds as
minutes 5 Parallette
Handstand Push-Ups (6"
Deficit)
10 Toes Through Rings
15 Medicine Ball Cleans
(20 lbs)
When this WOD was
no RX deficit was specified
We set 6 deficit as a
benchmark for this Hero
WOD.
completed. If athlete does

not finish score is number
of rounds and reps
completed. A scaled
variant of this WOD, "Hotel
Hell," substitutes regular
thrusters with hang
squat dumbbell thrusters
(35/25 lbs).
wodwell.com/wod/kalsu
KLEPTO
4 Rounds For Time 27 Box
Jumps (24/20 in)
20 Burpees
lbs)
wodwell.com/wod/klepto
page 34 of 62
LEGION 8
8 Rounds For Time 8
8 Clapping Push-Ups
lbs)
8 Knees-to-Elbows
8 Sumo Deadlift High-Pulls
(75/55 lbs)
8 Toes-to-Bar
Then 800 meter Run
wodwell.com/wod/legion-8
LUKE

Meter Run
1 Deadlift (345/225 lbs)
3 Squat Clean (185/135
lbs)
5 Push Jerk (185/135 lbs)
3 Muscle-Ups

15 Clean and Jerks
(155/105 lbs)
400 meter Run
30 Toes-to-Bars
400 meter Run
lbs)
400 meter Run
pood)
400 meter Run
30 Ring Dips
400 meter Run
15 Weighted Lunge Steps
(155/105 lbs)
wodwell.com/wod/lee
LUCE
wodwell.com/wod/kutschbach
LEE
wodwell.com/wod/ledesma
LOREDO
10 Jerks (135/95 lbs)

Meter Run
446 BENCHMARK WODS

November 30, 2016
Squats
24 Push-Ups
24 Walking Lunges
400 Meter Run
wodwell.com/wod/loredo
LUMBERJACK
20
(275/185 lbs)
400 Meter Run
pood)
400 Meter Run
20 Overhead Sqauts
(115/75 lbs)
400 Meter Run
20 Burpees
400 Meter Run
400 Meter Run
400 Meter Run
20 Dumbbell Squat Cleans
(45/35 lbs)
400 Meter Run
wodwell.com/wod/lumberjack-20
MARCO
3 Rounds for Time 21 PullUps
wodwell.com/wod/marco
page 35 of 62
10 Muscle-Ups
100 Air Squats
400 meter Run

wodwell.com/wod/luke
Wearing a 20 pound vest

wodwell.com/wod/luce
LUMPY
meter Row
lbs)
9 Sumo Deadlift High-Pulls
(135/95 lbs)
wodwell.com/wod/lumpy
MARSTON
10 Toes-to-Bar
15 Bar Facing Burpees
wodwell.com/wod/marston
MAUPIN
meter Run
49 Push-Ups
49 Sit-Ups
49 Air Squats
wodwell.com/wod/maupin
MANION
meter Run
lbs)
wodwell.com/wod/manion
MATT 16
For Time 16 Deadlifts (275
lbs)
(185 lbs)
16 Push Presses (135 lbs)
800 meter Run
16 Deadlifts (275 lbs)
(185 lbs)
800 meter Run
16 Deadlifts (275 lbs)
(185 lbs)
wodwell.com/wod/matt-16
MCCLUSKEY
3 Rounds For TIme 9
Muscle-Ups
15 Burpee Pull-Ups
21 Pull-Ups
446 BENCHMARK WODS

November 30, 2016
MATT B.
MCGHEE
5 Rounds For Time 5

Burpees
lbs)
30 Push-Ups
400 meter Run
13 Push-Ups
wodwell.com/wod/matt-b
MCDONALD &
GALAGHER
meter Run
lbs)
16 Pull-Ups
lbs)
200 meter Run
lbs)
14 Pull-Ups
lbs)
200 meter Run
lbs)
12 Pull-Ups
lbs)
wodwell.com/wod/mcdonaldgalagher
If you've got a twenty

pound vest or body armor,
wear it.
wodwell.com/wod/mccluskey
wodwell.com/wod/mcghee
MEADOWS
MONTI
5 Rounds for Time 50 Box
Step-Ups (45/35 lb
barbells, 20" box)
50 Box Step-Ups (45/35 lb
barbells, 20" box)
wodwell.com/wod/monti
MOOSE
Then 10 Rounds of:
7 Bar Facing Burpees
Then:
1,200 Meter Run (with med
ball (20/14 lbs))
wodwell.com/wod/moose
MR. JOSHUA
Five Rounds for Time 400
Meter Run
page 36 of 62
800 Meter Run
For Time 20 Muscle-Ups

25 Lowers from Inverted
Hang on the Rings
30 Ring Handstand PushUps
35 Ring Rows
40 Ring Push-Ups
For the 'Lowers' on the
ring, control the
movement, moving slowly,
with straight body and
arms.
wodwell.com/wod/meadows
MOON
Hang Split Snatch, Right
Arm (40 lbs)
10 Hang Split Snatch, Left
Arm (40 lbs)
Alternate feet in the split
snatch sets
wodwell.com/wod/moon
446 BENCHMARK WODS

November 30, 2016
MICHAEL
meter Run
50 Back Extensions
50 Sit-Ups
wodwell.com/wod/michael
MOORE
As Many Rounds as
minutes 1 Rope Climb (15
ft)
400 Meter Run
Max Reps Handstand PushUps
wodwell.com/wod/moore
MOSZER
meter Run
6 Air Squats
6 Pull-Ups
6 Burpees
6 Sit-Ups
6 Lunges
6 Russian Kettlebell Swings
(53/35 lbs)
If you have a weight vest,
wear it.
wodwell.com/wod/moszer
page 37 of 62
30 Glute-Ham (GHD) SitUps

15 Deadifts (250/165 lbs)
wodwell.com/wod/mr-joshua
NED
Squats (BW)
1,000 Meter Row
wodwell.com/wod/ned
NUKES
0:00-8:00
1 Mile Run
Max Deadlifts (315/205 lbs)
From 8:00-18:00
1 Mile Run
Max Power Cleans
(225/155 lbs)
From 18:00-30:00
1 Mile Run
Max Overhead Squats
(135/95 lbs)
With a running clock (no
rest between rounds).
Score is total reps from
each of the three barbell
movements.
MORRISON
50-40-30-20-10 Reps For
Time Wall Ball Shots (20/14
lbs)
pood)
wodwell.com/wod/morrison
MURPH
For Time 1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Partition the Pull-Ups,
Push-Ups, and Squats as
needed. Start and finish
with a Mile run. If you've
got a 20 pound vest or
body armor, wear it.
wodwell.com/wod/murph
NICK
Dumbbell Hang Squat
Clean (45 lbs)
6 Handstand Push-Ups on
Dumbbells
wodwell.com/wod/nick
wodwell.com/wod/nukes
446 BENCHMARK WODS

November 30, 2016
NATE
As Many Rounds as
minutes 2 Muscle-Ups
pood)
wodwell.com/wod/nate
NICKMAN
meter Farmers Carry (55 lb
dumbbells)
lbs)
20 Dumbbell Power
Snatches (55 lbs)
(alternating arms)
wodwell.com/wod/nickman
OMAR
For Time 10 Thrusters (95
lbs)
wodwell.com/wod/omar
PAUL
Double Unders
page 38 of 62
OZZY
Deficit Handstand PushUps (6/4 in)
1,000 Meter Run
When this WOD was
no Rx deficit was specified
We set 6" deficit (4" for
females) as a standard for
this Hero WOD.
NUTTS
For Time 10 Handstand
Push-Ups
15 Deadlifts (250 lbs/165
lbs)
25 Box Jumps (30 in/24 in)
50 Pull-Ups
100 Wall Ball Shots (20 lbs,
10 ft/14 lbs, 9 ft)
200 Double-Unders
400 Meter Run (with 45
lb/35 lb plate)
wodwell.com/wod/nutts
wodwell.com/wod/ozzy
PATTON
PAUL 4179
9 Rounds for Time 4 Strict
Pull-Ups
1 Deadlift (275/185 lbs)
7 Burpees
9 Double Unders
100 meter Run
wodwell.com/wod/paul-4179
PK
400 meter Sprint
2 minutes Rest
wodwell.com/wod/pk

(155/105 lbs)
400 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks
(155/105 lbs)
800 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks
(155/105 lbs)
10 Strict Pull-Ups
800 meter Run
10 Clean-and-Jerks
(155/105 lbs)
10 Strict Pullups
400 meter Run
wodwell.com/wod/patton
446 BENCHMARK WODS

November 30, 2016
35 Knees-to-Elbows
20 Yard Overhead Walk
(185 lbs)
wodwell.com/wod/paul
PIKE
10 Strict Ring Dips
20 Push-Ups
10 Strict Handstand PushUps
50 meter Bear Crawl
wodwell.com/wod/pike
RALPH
4 Rounds For Time 8
16 Burpees
600 meter Run
wodwell.com/wod/ralph
REN
meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
If you have a 20-lb. weight
it.
page 39 of 62
RANDY
PHEEZY
For Time 75 Power

3 Rounds For Time 5 Front

Squat (165 lbs/105 lbs)
18 Pull-Ups
5 Deadlifts (225 lbs/155
lbs)
18 Toes-to-Bar
5 Push Jerks (165 lbs/105
lbs)
18 Hand-Release Push-Ups
wodwell.com/wod/randy
RICKY
As Many Rounds as
minutes 10 Pull-Ups
5 Dumbbell Deadlifts (75
lbs)
8 Push-Press (135 lbs)
wodwell.com/wod/ricky
ROBBIE
As Many Rounds as
minutes 8 Freestanding
Handstand Push-Ups
1 L-Sit Rope Climb (15
foot)
wodwell.com/wod/robbie
ROY
25 Pull-Ups
wodwell.com/wod/roy
wodwell.com/wod/pheezy
RAHOI
As Many Rounds as
minutes 12 Box Jumps (24
in/20 in)
6 Thrusters (95 lbs/65 lbs)
wodwell.com/wod/rahoi
RANKEL
As Many Rounds as
minutes 6 Deadlifts (225
lbs)
7 Burpee Pull-Ups
pood)
200 Meter Run
wodwell.com/wod/rankel
446 BENCHMARK WODS

November 30, 2016
wodwell.com/wod/rene
RJ
Meter Run
50 Push-Ups
wodwell.com/wod/rj
RONEY
Meter Run
11 Thruster (135 lbs)
200 Meter Run
11 Push Press (135 lbs)
200 Meter Run
wodwell.com/wod/roney
SANTIAGO
Dumbbell Hang Squat
Clean (35 lbs)
18 Pull-Ups
10 Power Clean (135 lbs)
wodwell.com/wod/santiago
SANTORA
RILEY
3 Round For Reps 1 Minute

Squat Cleans (155 lbs)
1 Minute Shuttle Sprints
(20 ft foward, 20 ft
backwards = 1 rep)
1 Minute Deadlifts (245
lbs)
1 Minute Burpees
1 Minute Jerks (155 lbs)
1 Minute Rest
For Time 1.5 Mile Run

150 Burpees
1.5 Mile Run
wodwell.com/wod/santora
SCOTTIE
10 Rounds 10 meter
Farmers Carry (2/1.5 pood)
5 Strict Chin-Ups
10 meter Farmers Carry
(2/1.5 pood)
5 Burpees
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
SCOOTER
SEVERIN
With a Partner in 35
minutes AMRAP in 30
minutes of:
For Time 50 Strict Pull-Ups

100 Hand-Release PushUps
page 40 of 62
If you've got a weight vest

wodwell.com/wod/riley
ROCKET
As Many Rounds as
minutes 50 Meter Swim
10 Push-Ups
15 Air Squats
wodwell.com/wod/rocket
RYAN
5 Rounds For Time 7
Muscle-Ups
21 Burpees
Each Burpee terminates
with a jump 1 foot above
max standing reach
wodwell.com/wod/ryan
SCHMALLS
Then 2 Rounds of:
50 Burpees
40 Pull-ups
446 BENCHMARK WODS

November 30, 2016
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100 meter Sprint
Then, 5 minutes to find a
1-rep-max Partner Deadlift
5k Run
it.
30 Pistols
pood/1 pood)
Then 800 Meter Run
wodwell.com/wod/severin
wodwell.com/wod/schmalls
For the AMRAP, have one

partner work while the
other rests, switching after
a full round is completed. If
you're performing without
a partner, rest 60 seconds
between each round, and
find a regular 1-rep-max
deadlift.
wodwell.com/wod/scooter
SERVAIS
For Time 1.5 mile Run
Then 8 rounds of:
19 Pull-Ups
19 Push-Ups
19 Burpees
Then,
400 meter Sandbag Carry
(heavy)
1-mile Farmers Carry
(45/35 lb dumbbells)
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 5minute run interval.
wodwell.com/wod/shawn
SMALL
Meter Row
50 Burpees
800 Meter Run
wodwell.com/wod/small
SEAN
22 Front Squat (75 lbs)
wodwell.com/wod/sean
SGT. MICHAEL
SMITH
For Time 1960 meter Row
Then 10 Rounds of:
lbs)
27 Double-Unders
7 Push-Ups
7 Pull-Ups
Then:
2016 meter Run
wodwell.com/wod/sgt-michaelsmith
wodwell.com/wod/servais
STEPHEN
30-25-20-15-10-5 Reps, For
Time GHD Sit-Ups
page 41 of 62
SHIP
9 Rounds For Time 7 Squat
Clean (185/135 lbs)
446 BENCHMARK WODS

November 30, 2016
SHAM
Deadlifts (BW)
100 Meter Sprint
wodwell.com/wod/sham
SISSON
Rope Climb (15 ft)
5 Burpees
200 meter Run
If you've got a 20-lb. vest
wodwell.com/wod/sisson
SPEHAR
(135/95 lbs)
6 mile Run
Partition the thrusters,
pull-ups and run as
needed.
wodwell.com/wod/spehar
T.J.
For Time 10 Bench Presses
(185/135 lbs)
10 Strict Pull-Ups
Max Thrusters (135/95 lbs)
page 42 of 62
Back Extensions
Knees-to-Elbows
Romanian Deadlifts (95
lbs)
wodwell.com/wod/stephen
8 Burpee Box Jump (36/30

in)
wodwell.com/wod/ship
SMYKOWSKI
T.U.P.
For Time 6k Run

60 Burpee Pull-Ups
15-12-9-6-3 Reps For Time

Pull-Ups
Front Squats (135/95 lbs)
Pull-Ups

it.
wodwell.com/wod/smykowski
wodwell.com/wod/t-u-p
STRANGE
THE DON
(110/75 lbs)
66 Box Jump (24/20 in)
66 Kettlebell swings (1.5/1
pood)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thruster (55/35 lbs)
lbs)
66 Burpees
66 Double-Unders

Meter Run
11 Weighted Pull-Ups
(1.5/1 pood)
11 Walking Lunges (1.5/1
pood)
11 Thrusters (1.5/1 pood)
wodwell.com/wod/strange
TAYLOR
Meter Run
5 Burpee Muscle-Ups
wodwell.com/wod/the-don
THOMPSON
Rope Climb (15 ft)
Wear a 20-lb vest or body

armor if you have it.
wodwell.com/wod/taylor
446 BENCHMARK WODS

November 30, 2016
Repeat until you have

completed 100 Thrusters.

10 Meter Barbell Farmer
Carry (135 lbs)
wodwell.com/wod/t-j
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
Begin the Rope Climbs

seated on the floor.
wodwell.com/wod/thompson
TOM
As Many Rounds as
minutes 7 Muscle-Ups
14 Toes-to-Bar
wodwell.com/wod/tom
THE SEVEN
7 Rounds For Time 7
Handstand Push-Ups
7 Knees-to-Elbows
7 Burpees
pood)
7 Pull-Ups
aka: "The CIA Seven"
wodwell.com/wod/the-seven
TK
As Many Rounds as
minutes 8 Strict Pull-Ups
8 Box Jumps (36 in)
page 43 of 62
TREVOR
For Time (Team of Four)
300 Pull-Ups
400 Push-Ups
500 Sit-Ups
600 Air Squats
In a team of four, two
people may work at a time.
Reps are cumulative for all
team members. All reps of
each movement must be
completed before moving
on to the next movement
(i.e. finish all pull-ups
before moving on to the
push-ups).
wodwell.com/wod/trevor
THE LEGEND
For Time 4 Pistols
lbs)
50 Push-Ups
75 Pull-Ups
50 Push-Ups
lbs)
4 Pistols
wodwell.com/wod/the-legend
TILLMAN
7 Rounds For Time 7
200 meter Sprint
15 Pull Ups
45 seconds Rest
wodwell.com/wod/tillman
TOMMY MAC
Burpees
12 Burpees
12 Power Snatch (115/75
lbs)
12 Burpees
12 Burpees
12 Hang Squat Clean
(115/75 lbs)
12 Burpees
12 Overhead Squat
(115/75 lbs)
446 BENCHMARK WODS

November 30, 2016
pood)
TYLER
wodwell.com/wod/tk
TOMMY V
(115/75 lbs)
wodwell.com/wod/tommy-v
TUMILSON
8 Rounds, For Time 200
Meter Run
11 Dumbbell Burpee
Deadlifts (60 lbs)
wodwell.com/wod/tumileson
WALSH
Burpee Pull-Ups
200 Meter Run (45 lb plate
overhead)
wodwell.com/wod/walsh
WEIJDT
page 44 of 62
5 Rounds For Time 7

Muscle-Ups
21 Sumo-Deadlift HighPulls (95/65 lbs)
wodwell.com/wod/tyler
WAR FRANK
Muscle-Ups
100 Air Squats
35 GHD Sit-Ups
wodwell.com/wod/war-frank
WESTON
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
WILLY
Meter Run
lbs)
200 Meter Run
wodwell.com/wod/tommy-mac
TULLY
Meter Swim
23 Dumbell Squat Cleans
(40 lbs)
wodwell.com/wod/tully
VIOLA
As Many Rounds as
minutes 3, 6, 9, 12, 15, 18
Reps and so on
Pull-ups
Over the Bar Burpees
wodwell.com/wod/viola
WEAVER
4 Round For Time 10 LPull-Ups
15 Push-Ups
15 Push-Ups
20 Pull-Ups
15 Push-Ups
wodwell.com/wod/weaver
WHITE
5 Rounds For TIme 3 Rope
Climbs (15 ft)
446 BENCHMARK WODS

November 30, 2016

lbs)
wodwell.com/wod/weijdt
400 Meter Run

pood)
wodwell.com/wod/willy
WHITTEN
WOEHLKE

Kettlebell Swings (2/1.5
pood)
400m Run
22 Burpees
lbs)
3 Rounds, Each for Time 4

Jerks (185/135 lbs)
lbs)
lbs)
40 Pull-Ups
50 Push-Ups
60 Sit-Ups
wodwell.com/wod/whitten
WITTMAN
pood)
lbs)
wodwell.com/wod/wittman
WYK
5 Rounds for Time 5 Front
400 meter Run (45/35 lb
plate)
wodwell.com/wod/wyk
page 45 of 62
10 Toes-to-Bar
21 Overhead Walking
Lunges (45 lb plate)
400 meter Run
3 minutes Rest between

rounds
wodwell.com/wod/woehlke
ZEMBIEC
7 Burpee Pull-Ups (Strict)
400 meter Run
During each burpee pull-up
perform a strict push-up,
jump to a bar that is ideally
12 inches above your max
standing reach, and
perform a strict pull-up.
wodwell.com/wod/zembiec
"White" was the first

female Hero WOD,
in 2011. The next was
"Jenny," published in 2014.
wodwell.com/wod/white
WILMOT
Squats
25 Ring Dips
wodwell.com/wod/wilmot
WOOD
Meter Run
10 Burpee Box Jumps (24
in)
10 Sumo-Deadlift High-pull
(95 lbs)
10 Thruster (95 lbs)
1 Minute Rest
aka: "Brett Wood"
wodwell.com/wod/wood
ZEUS
3 Rounds For Time 30 Wall
Ball Shots (20/14 lbs)
446 BENCHMARK WODS

November 30, 2016
30 Sumo Deadlift High-Pull

(75/55 lbs)
30 Box Jump (20 in)
30 Push Presses (75/55 lbs)
30 calorie Row
30 Push-Ups
10 Back Squat
(Bodyweight)
ZIMMERMAN
As Many Rounds as
minutes 11 Chest-to-Bar
Pull-Ups
2 Deadlifts (315/205lbs)
wodwell.com/wod/zimmerman
wodwell.com/wod/zeus
THE GIRLS
AMANDA
ANGIE
ANNIE
9-7-5 Reps For Time

Muscle-Ups

100 Push-Ups
100 Sit-Ups
100 Air Squats
50-40-30-20-10 Reps For

Time Double-Unders
Sit-Ups
wodwell.com/wod/amanda
BARBARA
5 Rounds For Time 20 PullUps
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Minutes Rest
Time each round. Score is
total time to complete the
workout.
wodwell.com/wod/barbara
wodwell.com/wod/annie
Complete all reps of each

exercise before moving to
the next. One variant of
this WOD is Upside-Down
Angie
wodwell.com/wod/angie
BETTY
5 Rounds For Time 12 Push
Press (135 lbs/95 lbs)
20 Box Jumps (24 in/ 20 in)
wodwell.com/wod/betty
CANDY
5 Rounds for Time 20 PullUps
40 Push-Ups
60 Air Squats
Related variants: Cindy,
Chelsea, Mary, Maggie
wodwell.com/wod/candy
CHRISTINE
page 46 of 62
446 BENCHMARK WODS

November 30, 2016
CHARLOTTE
CHELSEA
21-15-9 Reps, For Time

lbs)
Sumo Deadlift High Pull
(95/65 lbs)
Each Minute on the Minute

(EMOM) in 30 minutes 5
Pull-Ups
10 Push-Ups
15 Air Squats
wodwell.com/wod/charlotte
CINDY
As Many Rounds as
minutes 5 Pull-Ups
10 Push-Ups
15 Air Squats
See variants Cindy XXX,
Hard Cindy Also related
to Chelsea, Candy, Mary,
Maggie
wodwell.com/wod/cindy
Score is total number of 1minute rounds completed,

plus number of reps
completed in first
incomplete round. If you
finish all 30 rounds under a
minute your score is 30
(next time add +1 rep to
each exercise (6 pull-ups,
11 push-ups, 16 squats)
each minute, and see how
many rounds you can get
in 30 minutes). Variants of
this WOD include:
Cindy, Candy,
Mary, Maggie
wodwell.com/wod/chelsea
DIANE
Handstand Push-Ups
A variant of this
WOD, which
replaces handstand push-u
ps with handstand walks is
"Roaming Diane."
wodwell.com/wod/diane
page 47 of 62
CINDY XXX
Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
meter Row
12 Deadlifts (Bodyweight)
wodwell.com/wod/christine
CLAUDIA
Dumbbell Swings (55 lbs)
400 Meter Run
wodwell.com/wod/claudia
EASY MARY
As Many Rounds as
Handstand Push-Ups
10 Pull-Ups
25 Air Squats
This is a variant of Mary.
Also see: Special Mary,
Mary XXX, Candy, Maggie,
Cindy, Cindy XXX, Chelsea.
wodwell.com/wod/easy-mary
FRACTURED
FRAN
5 Rounds for Time 9
9 Pull-Ups
This is a variant of "Fran."
Although the two variants
have the same weight and
446 BENCHMARK WODS

November 30, 2016
ELIZABETH
Squat Cleans (135/95 lbs)
Ring Dips
wodwell.com/wod/elizabeth
FRAN
Pull-Ups
Variants include "Heavy
Fran," "Fractured Fran,"
"Strung-Out Backwards
and Upside-Down Fran,"
"Franzilla," "Frantasy Land"
50
75
30
60
90
Push-Ups
Air Squats
Pull-Ups
Push-Ups
Air Squats
This is a variant of Cindy.

Also see Mary XXX.
wodwell.com/wod/fractured-fran
wodwell.com/wod/cindy-xxx
DOUBLE
GRACE
For Time 60 Clean and Jerk
(135/95 lbs)
This is a variant of "Grace."
wodwell.com/wod/double-grace
wodwell.com/wod/fran
HARD CINDY
As Many Rounds as
Weighted Pull-Ups (35/25
lbs)
10 Push-Ups (with feet on
30/24" box)
15 Air Squats (with 45/35
lb plate)
This is a variant of Cindy
wodwell.com/wod/hard-cindy
EVA
Meter Run
pood)
30 Pull-Ups
wodwell.com/wod/eva
GRACE
For Time 30 Clean-andJerks (135/95 lbs)
aka: "Amazing Grace."
Power cleans or full cleans
are acceptable. Athlete
may re-set after the clean
page 48 of 62
number of reps (the work

is identical), each has a
different rep scheme. See
also: Franzilla, Heavy Fran,
Run and Get Fran, StrungOut Backwards and
Upside-Down Fran.
GWEN
15-12-9 Reps Clean-andJerk
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. Rest as
needed between sets.
wodwell.com/wod/gwen
HEAVY FRAN
Weighted Pull-Ups (45/30
lbs)
For weighted pull-ups,
placing a dumbbell
between the legs above
crossed ankles works. You
can also use a weight vest
or a belt with a kettlebell
(1.5/1 pood) between the
446 BENCHMARK WODS

November 30, 2016
HELEN
meter Run
pood)
12 Pull-Ups
Start each round with a
400 meter run, then 21-159 rep rounds of Kettlebell
Swings and Pull-Ups.
or catch the bar in the rack

position for the clean and
push straight into the jerk
without pausing. However
snatches are not allowed.
"Double Grace" is a variant
that doubles the number of
reps. Substitute clean-andjerks with snatches and
you get "Isabel."
legs. This is a variant of

Fran. See also: Fractured
Fran, Franzilla, Run and
Get Fran, Strung-Out
Backwards and UpsideDown Fran, Frantasy Land.
wodwell.com/wod/grace
For Time 1,000 Meter Row

30 Pull-Ups
wodwell.com/wod/helen
HEATHER
KARABEL
Power Snatches (135/95
lbs)
15 Wallball Shots (20/14
lbs)
"Karabel" is a combination
of the benchmark WODs
"Karen" and "Isabel"

meter Row
21 Rings Dips
wodwell.com/wod/heather
ISABEL
For Time 30 Snatches
(135/95 lbs)
wodwell.com/wod/karabel
LINDA (AKA: 3
BARS OF
DEATH)
10-9-8-7-6-5-4-3-2-1 Reps
For Time Deadlift (1.5 BW)
Bench Press (BW)
Clean (3/4 BW)
wodwell.com/wod/linda
page 49 of 62
Any single-movement
ground-to-overhead is
acceptable (power snatch,
full/squat snatch, split
snatch). A variant of this
WOD that substitutes
clean-and-jerks for
snatches is "Grace."
wodwell.com/wod/heavy-fran
JACKIE
RX bar weight is the same

for men and women.
wodwell.com/wod/jackie
KELLY
Meter Run
lbs)
wodwell.com/wod/kelly
LUCY
5 Rounds for Time 5 Pullups
10 Burpees
400 Meter Run
wodwell.com/wod/isabel
wodwell.com/wod/lucy
446 BENCHMARK WODS

November 30, 2016
LYNNE
5 Rounds for Max Reps
Bench Press (BW)
Pull-Ups
KAREN
For Time 150 Wall Ball
Shots (20/14 lbs)
wodwell.com/wod/karen
wodwell.com/wod/lynne
LOLA
MARY
As Many Rounds as
minutes 5 Handstand
Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Variants include Easy
Mary, Special Mary and
Mary XXX. See also: Cindy,
Cindy XXX, Chelsea,
Candy, Maggie.
wodwell.com/wod/mary
NASTY GIRLS
Squats
7 Muscle-Ups
(135/95 lbs)
wodwell.com/wod/nasty-girls
ROSA
Handstand Push-Ups
400 meter Run
page 50 of 62

Double Unders
20 Knees-to-Elbows
wodwell.com/wod/lola
MAGGIE
Handstand Push-Ups
40 Pull-Ups
60 Pistols (Alternating
Legs)
Related
variants: Candy, Cindy,
Chelsea, Mary
MARGUERITA
Burpee
1 Push-Up
1 Jumping-Jack
1 Sit-Up
1 Handstand
wodwell.com/wod/marguerita
NANCY
meter Run
lbs)
wodwell.com/wod/nancy
ROAMING
DIANE
Handstand Walk (in
meters)
wodwell.com/wod/maggie
MARY XXX
in 20 minutes 10
Handstand Push-Ups
30 Pull-Ups
45 Pull-Ups
This WOD is a variant of

the classic "Diane," which
involves handstand pushups instead of
handstand walks.
wodwell.com/wod/roaming-diane
SPECIAL
446 BENCHMARK WODS

November 30, 2016
wodwell.com/wod/rosa
UPSIDE-DOWN
ANGIE
100 Sit-ups
100 Push-ups
100 Pull-ups
This is a variant of the
original "Angie".
wodwell.com/wod/upside-angie
20
40
60
25
50
75
30
60
90
Handstand Push-Ups
Pull-Ups
Handstand Push-Ups
Pull-Ups
Handstand Push-Ups
Pull-Ups
This is a variant of Mary.

Also see: Easy Mary,
Special Mary, Cindy XXX.
wodwell.com/wod/mary-xxx
NICOLE
As Many Rounds as
minutes 400 Meter Run
Max Reps Pull-Ups
Score is total of un-broken
Pull-Ups completed each
round.
wodwell.com/wod/nicole
RUNNING
JACKIE
30 Pull-Ups
RX weight is the same for
men and women.
Sometimes this workout is
programmed with a 1,000
page 51 of 62
MARY
For Time 5 Handstand
Push-Ups
Legs)
15 Pull-Ups
Legs)
30 Pull-Ups
Legs)
45 Pull-Ups
Legs)
30 Pull-Ups
Legs)
15 Pull-Ups
All movements strict. This
is a variant of Mary. Also
see: Easy Mary, Mary XXX,
Candy, Maggie, Cindy,
Cindy XXX, Chelsea.
wodwell.com/wod/special-mary
446 BENCHMARK WODS

November 30, 2016
Meter Run (based on the

original Jackies 1,000
Meter Row). But the oldest
sources weve found use
an 800 Meter Run. This is a
variant of "Jackie" (1,000
Meter Row instead of Run).
wodwell.com/wod/running-jackie
QUALIFIERS
ECC
QUALIFIERS
15.1
ECC
QUALIFIERS
15.2
ECC
QUALIFIERS
15.3
With a Running Clock As

Many Rounds as Possible
(AMRAP) in 5 Minutes (from
0:00-5:00):
With a Running Clock As

Many Rounds as Possible
(AMRAP) in 5 Minutes (from
0:00-5:00)
5 Bar Muscle-Ups
lbs)
5 Box Jumps (40/30 lbs)
As Many Rounds as
Wall Balls (20/14 lbs)
50 Double-Unders
40 Box Jumps (24/20 lbs)
40 Toes-to-Bar
20 Cleans (145/100 lbs)
20 Jerks (145/100 lbs)
10 Muscle-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 lbs)
75 Double-Unders
25 calorie Row
75 Double-Unders
page 52 of 62
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
10:00):
18-12-6 Repetitions of
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-
446 BENCHMARK WODS

November 30, 2016
25 Overhead Squats
(135/95 lbs)

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 rounds plus
reps completed under
5:00; score for Part 2 is
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).
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-qualifiers15-1
GRANITE
GAMES
QUALIFIERS
15.1
As Many Rounds as
Hang Squat Cleans
(155/105 lbs)
wodwell.com/wod/granitegames-qualifiers-15-1
wodwell.com/wod/ecc-qualifiers15-2
GRANITE
GAMES
QUALIFIERS
15.2
With a Running Clock 6
Minutes (0:00-6:00) to
Establish:
1 Rep Max Snatch
Then, As Many Rounds as
page 53 of 62
15-3
GRANITE
GAMES
QUALIFIERS
15.3
As Many Rounds as
calorie Row
lbs)
50 Shoulder to Overhead
(115/85 lbs)
GRANITE
GAMES
QUALIFIERS
16.2
As Many Rounds as
calorie Row
lbs)
GRANITE
446 BENCHMARK WODS

November 30, 2016
GRANITE
GAMES
QUALIFIERS
15.4
As Many Rounds as
5 Ring Muscle-Ups
5 Ring Muscle-Ups
5 Ring Muscle-Ups
5 Ring Muscle-Ups
5 Ring Muscle-Ups
Max Reps of Ring MuscleUps
GRANITE
GAMES
QUALIFIERS
16.3
As Many Rounds as
minutes 12 Chest-to-Bar
Pull-Ups
page 54 of 62
Minutes (6:00-14:00):
30 Double-Unders
30 Double-Unders
15 Toes-to-Bar
Then, 6 Minutes (14:0020:00) to Establish:
1-Rep Max Snatch
GRANITE
GAMES
QUALIFIERS
16.1
As Many Rounds as
Squat Clean-and-Jerks
(135/85 lbs)
8 Squat Clean-and-Jerks
(185/115 lbs)
(225/145 lbs)
(275/175 lbs)
(305/200 lbs)
Max Reps of Squat Cleanand-Jerks (315/205 lbs)
wodwell.com/wod/granite-
GAMES
QUALIFIERS
16.5
As Many Rounds As
minutes 70 Double-Unders
7 Ring Muscle-Ups
LURONG
SUMMER
CRUSH
For Time 30 calorie Row
Then 3 Rounds of:
wodwell.com/wod/summer-crush
OPEN 11.1
Double-Unders
lbs)
This WOD was repeated as
"Open 14.1."
wodwell.com/wod/open-11-1
446 BENCHMARK WODS

November 30, 2016
LURONG 50S
CHIPPER
For Time 50 Wall Ball Shots
(20/14 lbs)
50 Dumbbell Snatches
(70/50 lbs) (alternating
arms)
wodwell.com/wod/50s-chipper
LURONG THE
MOTIVATOR
in 9 minutes Shoulder-toOverhead (115/85 lbs)
Front-Rack Lunges (115/85
lbs)
Penalty Each Time Bar is
Dropped*
*If athlete drops the bar
during the Shoulder-toOverhead, penalty is 20
Double-Unders. If athlete
drops the bar during the
Front-Rack Lunges, penalty
is 5 burpees.
wodwell.com/wod/the-motivator
OPEN 11.2
in 15 minutes 9 Deadlifts
page 55 of 62
games-qualifiers-16-1
GRANITE
GAMES
QUALIFIERS
16.4
For Time
510152015105 Reps
of
lbs)
Toes-to-Bar
LURONG
CHAMPION
TEST
in 23 minutes Max
1 minute Rest
Max Box Jump Overs
(30/24")
1 minute Rest
Max Hang Power Cleans
(155/100 lbs)
1 minute Rest
Max Muscle-Ups
1 minute Rest
Max Thrusters (155/100
lbs)
1 minute Rest
Max Row for calories
1 minute Rest
OPEN 11.4
in 10 minutes 60 Bar
Facing Burpees
30 Overhead Squats
(120/90 lbs)
10 Muscle-Ups
OPEN 12.1
Complete as Many Reps as
Possible in 7 minutes
Burpees
This workout begins from a
standing position. The
Athlete will move from flat
on the ground to touching
an object with both hands
that is 6 inches above their
max reach.
OPEN 12.4
in 12 minutes 150 Wall
Balls (20/14lbs)
90 Double-Unders
30 Muscle-Ups
If time permits, after
finishing the muscle-ups,
start over from wall balls.
Open 12.4 was repeated
as "Open 13.3"
446 BENCHMARK WODS

November 30, 2016
(155/100 lbs)
12 Push-Ups
OPEN 11.5
in 20 minutes 5 Power
10 Toes-To-Bars
(10 ft)
Repeat for 2 Rounds

Following an "every other
minute, on the minute"
interval scheme, perform
as many reps of possible
(AMRAP) of the first
movement in one minute,
then rest one minute. Then
AMRAP of the second
movement in one minute,
followed by another minute
of rest. Continue for all six
movements. Repeat a
second time - for a total of
23 minutes.
wodwell.com/wod/champion-test
OPEN 12.2
in 10 minutes 30 Snatches
(75/45 lbs)
Continue at this weight
until time is up
OPEN 12.5
in 7 minutes 3 Thrusters
(100/65 lbs)
page 56 of 62
LURONG THE
OLYMPIAN
in 9 minutes 20 Ground-toOverhead (95/65 lbs)
15 Ground-to-Overhead
(135/95 lbs)
(155/105 lbs)
(185/65 lbs)
Max Ground-to-Overhead
(225/155 lbs)
wodwell.com/wod/the-olympian
OPEN 13.2
in 10 minutes 5 Shoulderto-Overheads (115/75 lbs)
"Shoulder-to-Overhead"
means you start with a
barbell on your shoulders
and move the bar
overhead with your arms
any way you like (ie: strict
press, push press, push
jerk, etc.)
OPEN 13.5
(100/65 lbs)
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.
446 BENCHMARK WODS

November 30, 2016
If you complete the round
of 9, complete a round of
12, then go on to 15, etc.
Open 12.5 is a repeat of /
same as "Open 11.6"
OPEN 13.3
in 12 minutes 150 Wall
Balls (20/14lbs)
90 Double-Unders
30 Muscle-Ups
OPEN 11.3
in 5 minutes Squat Clean
(165/110 lbs)
Jerk (165/110 lbs)
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.
If time permits, after

finishing the muscle-ups,
start over from wall balls.
Open 13.3 is a repeat
of "Open 12.4"
OPEN 14.1
Double-Unders
lbs)
This WOD is a repeat of
"Open 11.1."
OPEN 11.6
(100/65 lbs)
of 9, complete a round of
12, then go on to 15, etc.
Open 11.6 was repeated in
the 2012 CrossFit Games
Open as "Open 12.5"
OPEN 14.3
in 8 minutes 10 Deadlifts
(135/95 lbs)
For the box jumps you 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.
OPEN 15.1 &

15.1A
Complete As Many Rounds
as Possible in 9 minutes 15
Toes-to-Bars
Then, "Open 15.1a": In 6
Minutes
1-Rep-Max Clean-and-Jerk
As soon as the clock
page 57 of 62
446 BENCHMARK WODS

November 30, 2016
OPEN 14.4
OPEN 12.3
As Many Rounds and Reps

as Possible in 14 minutes
60 Calorie Row
50 Toes-to-Bars
40 Wall-Ball Shots (20/14
lbs) (10/9 ft target)
30 Cleans (135 lb)
20 Muscle-Ups

in 18 minutes 15 Box
Jumps (24/20 in)
9 Toes-to-Bar
If you complete one round,

start again on the rower
and continue the sequence
until time is up. Score is
total repetitions completed
(on the rower 1 calorie = 1
rep).
OPEN 13.1
OPEN 15.2
For as long as possible
complete in 3 minutes
From 0:00-3:00, 2 rounds
of:
10 Overhead Squats
(95/65lbs)
of:
12 Overhead Squats
(95/65lbs)
12 Chest-to-Bar pull-ups
of:
14 Overhead Squats
(95/65lbs)
page 58 of 62

in 17 minutes 40 Burpees
30 Burpees
20 Burpees
10 Burpees
Snatch (210/120 lbs)- As
Many Reps as Possible
In the case of a tie, the
athlete with the faster time
to finish their last complete
set of Snatches will be
ranked higher.
OPEN 13.4
in 7 minutes 3 Clean-andJerks (135/95 lbs)
3 Toes-to-Bars
lbs)
6 Toes-to-Bars
reaches 9 minutes and

Workout 15.1 is complete,
Workout 15.1a will begin
with the same running
clock. The athlete will have
from 9:00 to 15:00 to
complete Workout
15.1a. The same barbell
must be used for both 15.1
and 15.1a. Score for
Workout 15.1 is the total
number of repetitions
completed. Score for
Workout 15.1a is the
weight (in pounds) of the
heaviest successful cleanand-jerk.
OPEN 15.4
Handstand Push-Ups
Etc., following same
446 BENCHMARK WODS

November 30, 2016
Follow the pattern until you

fail to complete both
rounds.
This WOD is a repeat of
"Open 14.2"
OPEN 15.5
27-21-15-9 Reps for Time
Row (calories)
OPEN 16.3
Power Snatches (75/55 lbs)
3 Bar Muscle-Ups
WZA ONLINE
CHALLENGE
17.1
6
1
1
1
1
Reps For Load 1 Clean

Front Squat
Shoulder-to-Overhead
Back Squat
Shoulder-to-Overhead
Athlete must find their max

weight for the full 5 reps
(known as "Bear Complex")
without dropping the bar.
page 59 of 62
lbs)
9 Toes-to-Bars
lbs)
12 Toes-to-Bars
of 12, go on to 15. If you
complete 15, go on the 18,
etc.
OPEN 14.2
For as long as possible
complete in 3 minutes
of:
10 Overhead Squats
(95/65lbs)
of:
12 Overhead Squats
(95/65lbs)
12 Chest-to-Bar pull-ups
of:
14 Overhead Squats
(95/65lbs)
Follow the pattern until you
fail to complete both
rounds.
This WOD was repeated as
"Open 15.2"
pattern until time is up

OPEN 16.2
AMRAP in 20 minutes
Continue until 4 minutes:
25 Toes-to-Bars
50 Double-Unders
lbs)
If completed before 4
minutes, continue until 8
minutes:
25 Toes-to-Bars
50 Double-Unders
lbs)
minutes:
25 Toes-to-Bars
50 Double-Unders
lbs)
minutes:
25 Toes-to-Bars
50 Double-Unders
lbs)
minutes:
446 BENCHMARK WODS

November 30, 2016
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-onlinechallenge-17-1
WZA ONLINE
CHALLENGE
17.5
Handstand Push-Ups
20 Pull-Ups
(10ft)
OPEN 14.5
21-18-15-12-9-6-3 Reps
For Time Thrusters (95/65
lb)
Bar Facing Burpees
Open 14.5 was repeated as
Open 16.5
OPEN 15.3
Muscle-Ups
100 Double-Unders
After the last doubleunder, the athlete will
move back to the rings and
begin the next round.
Score will be the total
number of repetitions
completed before the 14minute time cap.
OPEN 16.1
AMRAP in 20 Minutes in 20
minutes 25 ft Overhead
Walking Lunges (95/65 lbs)
25 ft Overhead Walking
Lunges (95/65 lbs)
page 60 of 62
25 Toes-to-Bars
50 Double-Unders
lbs)
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.
OPEN 16.5
21-18-15-12-9-6-3 Reps
For Time Thrusters (95/65
lbs)
Bar-Facing Burpees
Open 16.5 was a repeat of
Open 14.5
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:
lbs)
446 BENCHMARK WODS

November 30, 2016
OPEN 16.4
55 Wall-Balls (20/14 lbs)
55 calorie Row
lbs)
lbs)
Increasing each round by 3
reps each movement
From 14:00-19:00
Find 1-Rep Max Snatch
WZA ONLINE
CHALLENGE
17.2
AMRAP in 7 minutes 21-159 Reps of:
lbs)
And 50 Double-Unders
Complete 21 Deadlifts, 21
Overhead Squats and 50
Double-Unders, then 15
Deadlifts, 15 Overhead
Squats and 50 DoubleUnders, then the set of 9
Deadlifts, 9 Overhead
Squats, 50 Double-Unders.
Repeat until time is up.
WZA ONLINE
page 61 of 62
Score of the Snatch

component is the
combined load of the first
and second max lifts.
wodwell.com/wod/wza-onlinechallenge-17-3-17-4
WZA ONLINE
CHALLENGE
17.7
15/12 Ring Muscle-Ups
446 BENCHMARK WODS

November 30, 2016
CHALLENGE
17.6
AMRAP in 15 minutes 10-86-4-2 Reps of
Hang Power Cleans
Lateral Over-the-Bar
Burpees
Toes-to-Bar
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.
UNCATEGORIZED
MIDLINE
MARCH
3 Rounds for Time 25 GHD
Sit-Ups
50 foot Handstand Walk
50 foot Overhead Walking
Lunge (155/105 lbs)
wodwell.com/wod/midline-march
page 62 of 62

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446 BENCHMARK WODS

November 30, 2016

BENCHMARKS & TRIBUTES

Deadlifts (155/105 lbs)

Deadlifts (155/105 lbs)

Athlete will perform 21

446 BENCHMARK WODS

Barrington, Central Bucks

work. Athlete is allowed to

aka: "CrossFit Baseline."

446 BENCHMARK WODS

Thrusters (65/45 lbs)

With a running clock

446 BENCHMARK WODS

Sum of the Best of Each

3 Cycles, For Time: 3

aka: "The Other Total," this

446 BENCHMARK WODS

Lift 1 Back Squat

16 Kettlebell Swings (53/35

446 BENCHMARK WODS

446 BENCHMARK WODS

446 BENCHMARK WODS

Work up to a max weight.

"Hope for Cures" Athlete

446 BENCHMARK WODS

For Time 30 Wall Ball Shots

For Time 90 Seconds Jump

For Time 80 Air Squats

Jump rope is singles.

446 BENCHMARK WODS

Partition the work however

For Time 400 meter Run

5-10-15 Rounds for Time

aka: "Luke" for "Lift Up

446 BENCHMARK WODS

4 Rounds for Time 21 Wall

446 BENCHMARK WODS

There is no separate score

13 Burpee Lateral Jumps

446 BENCHMARK WODS

446 BENCHMARK WODS

Use the same weight for all

446 BENCHMARK WODS

For Time 100 meter Run

For Total Reps in 39

446 BENCHMARK WODS

14 Burpee Box Jump Overs

For Time In a Team of 3

Scale the Handstand Walk

446 BENCHMARK WODS

RUN AND GET

One calorie equals one rep.

For Time 30 Back Squats

Back squats are from a

446 BENCHMARK WODS

200 yard Shuttle Sprint (50

Perform incline push-ups

446 BENCHMARK WODS

446 BENCHMARK WODS

Rest 1 Minute Between

446 BENCHMARK WODS

A back tuck is also known

For Time 1 mile Run