For Time
Buy-In: 3,500 meter Run
Then, 21 Rounds of:
5 Burpees
10 Push-Ups
15 Air Squats
Cash-Out: 3,500 meter Run
Competitions:
Push-Up
920 WODS were found
You most likely did a push-up at some stage in your life before beginning CrossFit, but you may not have done the full spectrum of motion pushups we use in CrossFit. Your arms should be absolutely straight at the top, and your chest should be in touch with the ground at the bottom.
Iron Hart
For Time
20-18-16-14-12-10-8-6-4-2 reps of:
Burpees
Air Squats
Hand Release Push-Ups
10 meter Shuttle Sprint
Wod Type: For TimeNo Equipment (Home Wods)
Competitions:
Murph Demarcation
For Time (with a Partner)
Buy-In: 1,000 meter Row
800 meter Run (together)
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 meter Run (together)
30 Pull-Ups
60 Push-Ups
90 Air Squats
800 meter Run (together)
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 meter Run (together)
Buy-Out: 1,000 meter Row
Wear a Weight Vest (20/14 lb), except on the Row
Wod Type: For Time
Competitions:
Baseline
For Time
500 meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
Wod Type: Benchmark WodsFor Time
Competitions:
Suffer in Place
AMRAP (with a Partner) in 18 minutes
6 Rounds of:
1 minute Plank Hold / Push-Ups
1 minute Wall Sit Hold / Jumping Squats
1 minute Handstand Hold / Hollow Rocks
One partner does the hold while the other does the movement. Swap after each completed 3 minute round.
Competitions:
David Marshall
For Time (with a Partner)
Buy-In:
1 mile Run with Med Ball (20/14 lb)*
Then, perform:
80 Toes-to-Bars
100 Box Jump Overs (30/24 in)
120 Pull-Ups
160 Kettlebell Swings (2/1.5 pood)
180 Push-Ups
200 Air Squats
Cash-Out:
1 mile Run with Med Ball (20/14 lb)*
* 10 Burpee penalty for each ball drop
Wod Type: For TimeMemorial Wods
Competitions:
Deligiannis
For Time
100 Sandbag Get-Ups*
100 Sandbag Cleans*
100 Sandbag Squats*
100 Ground-to-Shoulder Loads*
100 Sandbag Shoulder Presses*
100 Sandbag Sit-Ups*
1 mile Sandbag Run*
100 Push-Ups
100 Pull-Ups
100 4-count Mountain Climbers
100 4-count Flutter Kicks
1 mile Sandbag Run*
* Use a 40% bodyweight Sandbag
Wod Type: For TimeMemorial Wods
Competitions:
John Vigiano II
5 Rounds for Time
10 Back Squats (225/155 lb)
40 Sit-Ups
40 Push-Ups
Competitions:
Sammartino
For Time
15-12-9-6 Kettlebell Kickback Push-Ups + Power Cleans (1/2 Bodyweight)
15-12-9-6 Kettlebell Goblet Lunges (1/2 Bodyweight)
50 meter Bear Crawl (after each round)
Wod Type: For Time
Competitions:
Ragnarök
For Total Reps in 38 minutes
In 6 minutes, perform:
Kettlebell Half UKC* + Halo (12/8 kg)
Rest 2 minutes
2 Rounds of The Pace Maker:
30 seconds of Left-Arm Kettlebell Swings (16/12 kg)
30 seconds of Right-Arm Kettlebell Swings (16/12 kg)
30 seconds of Left-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Right-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
30 seconds of Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
Rest 2 minutes
Then, in 8 minutes, perform:
Max Strength Kettlebell Complexes** (2x16/12 kg)
Rest 4 minutes
Finally, in 10 minutes, 3 attempts for Power of:
Max Double Kettlebell Half Snatches (2x16/12 kg)
*1 UKC consists of: 1 Deadlift, 1 Hang Clean, 1 Power Clean, 1 Single-Arm Kettlebell Swing, 1 Snatch, 1 Strict Press
**1 Strength Kettlebell Complex consists of: 1 Curl, 1 Strict Press, 1 Bent Over Row, 1 Push-Up
Wod Type: For Rounds/Reps (AMRAP)
Competitions: