TRAVELING WODs

BENCHMARK / HERO WODs

2011-11-12T04:40:00.000-08:00


Angie Complete in order: 100 pullups 100 pushups 100 situps 100 squats	Murph Run 1 mile 100 pullups 200 pushups 300 squats Run 1 mile Partition the pullups, pushups, and squats as needed. Start and finish with a mile run. If you've got a 20# vest or body armor, wear it.
Barbara Complete 5 rounds, resting 3:00 between each round: 20 pullups 30 pushups 40 situps 50 squats	Jason 100 squats 5 muscleups 75 squats 10 muscleups 50 squats 15 muscleups 25 squats 20 muscleups
Ryan 5 rounds of: 7 muscleups 21 burpees Each burpee 12” above max reach	Griff Run 800m Run 400m backward Run 800m Run 400m backward
Cindy Complete as many rounds as possible in 20 minutes of: 5 pullups 10 pushups 15 squats	Chelsea Each minute on the minute for 30 minutes of: 5 pullups 10 pushups 15 squats
Mary Complete as many rounds as possible in 20 minutes of: 5 handstand pushups 10 pistols 15 pullups	Tabata Something Else Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pullups, the second 8 are pushups, the third 8 intervals are situps, and finally, the last 8 intervals are squats. There is no rest between exercises.
JT 21-15-9 reps of: handstand pushups ring dips pushup	Nicole Complete as many rounds as possible in 20 minutes of: Run 400m Max reps of pullups
Annie 50-40-30-20-10 reps of: doubleunders situps	Death by Pullups With a continuously running clock do one pullup the first minute, 2 pullups the second minute, 3 pullups the third minute...continuing as long as you are able. Use as many sets each minute as needed.

BODYWEIGHT WODs

2011-11-12T04:30:00.000-08:00


Walking lunge 400m for time	150 burpees for time
4 rounds of: Run 400m 50 squats	100-75-50-25 reps: situps flutterkicks (4 count) Leg levers (Source: NSC)
50 burpees jump 12” above max reach each one.	Cumulative L-hold for total of 5:00. Use bar, rings, or floor. Stop timer when you drop out of position. Record total time it takes to get 5:00. (Source: NSC)
Crouching Tiger 50 squats 25 pushups 50 pistols 25 fingertip pushups 50 side lunges 25 knuckle pushups 50 walking lunges 25 diamond pushups (Source: Chad McBroom)	50 flutterkicks 50 situps Run 400m 100 flutterkicks 100 situps Run 400m (Source: NSC)
20-16-12-8-4 reps of: Onearm pushups Pistols (Source: NSC)	4 rounds of: 50 pushups 50 situps 50 4ct flutterkicks (Source: NSC)
1 round Tabata sprints (hills if possible) 1 round Tabata bottomtobottom squats There is no rest between exercises. (Source: Shane Skowron)	As many rounds as possible in 12 minutes of: 10 pushups 15 situps 20m walking lunge (Source: Crossfit Alpha)
21-15-9 reps of: lunges (Each leg 1⁄2 rep) situps burpees (Source: Crossfit Alpha)	5 rounds of: 50 mountain climbers (4 count) 25 situps (Source: Crossfit Alpha)
5 rounds of: 100 jumping jacks 100 mountain climbers (Source: Crossfit Alpha)	The Prison Workout burpees: 20-19-18 ... 3-2-1 walk 25m after each set (Source: Ken Andes)
Long Cycle Burpees 50 rounds of: 1 squat 1 pushup 1 situp 1 superman 1 tuck jump (Source: Crossfit Alpha)	5 rounds of: 30 second isometric squat hold 20 squats 30 seconds isometric leaning rest 20 pushups (Source: Crossfit Alpha)

2011-11-12T04:20:00.000-08:00


50 jumping jacks 50 pushups 50 tuck jumps 50 situps 50 mountain climbers(50 each leg) 50 squats 50 jumping jacks (Source: Crossfit Alpha)	10 rounds of: 30 seconds handstand 30 seconds isometric squat Score is cummulative time. (Source: Crossfit Alpha)
Playing with pushups Run 100m 20 pushups 5 burpees 15 clap pushups 5 burpees 10 chestslap pushups 5 burpees 5 fingertip pushups Run 100m 15 pushups 5 burpees 10 clap pushups 5 burpees 10 chestslap pushups 5 burpees 5 fingertip pushups Run 100m 10 pushups 5 burpees 10 clap pushups 5 burpees 10 chestslap pushups 5 burpees 5 fingertip pushups (Source: John Beieler)	Run 400m BurpeeBroad Jump 25m Walking Lunges 25m BurpeeBroad Jump 25m Bear Crawl 25m BurpeeBroad Jump 25m Walking Lunges 25m BurpeeBroad Jump 25m Bear Crawl 25m Run 400m (Source: Nick Hoel/Olympic CF)
100 situps 100 flutterkicks (4 count) 100 leg levers (Source: NSC)	Deck of Cards (Core Variation) Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck. Hearts burpees Diamonds – mountain climbers (4ct) Spades flutterkicks (4ct) Clubs situps Jokers Run 400m (Source: NSC)
50 burpees 75 flutterkicks (4count) 100 pushups 150 situps (Source: STC)	5 rounds of: 10 burpees 20 box/bench jumps 30 pushups 40 squats 50 lunges (Source: NSC)

2011-11-12T04:15:00.000-08:00


4 rounds of: 50 walking lunges 50 squats Run 400m (Source: Shane Skowron)	Run 5k , but every 2:00 do 20 pushups and 20 squats. (Source: Shane Skowron)
3 rounds of: 50 pushups 50 situps 50 squats	5 rounds of: 50 walking lunges 15 handstand pushups
80 squats 10 handstand pushups 60 squats 20 handstand pushups 40 squats 30 handstand pushups 20 squats	4 rounds of: 25 lunges 50 squats
5 rounds of: 100 squats 20 lunges 35 pushups	5 rounds of: 50 squats 30 handstand pushups
2 rounds: Max pushups 2:00 Max situps 2:00 Max flutterkicks 2:00 Max squats 2:00 (Source: STC)	3 rounds of: 30yd bear crawl 30yd inch worm pushup 30yd burpee jumps

2011-11-12T04:10:00.000-08:00


GI Jane 100 burpeepullups (Source: CFHQ)	As many rounds as possible in 20 minutes of: 15 pullups 30 pushups 45 squats (Source CFHQ)
Handstand pushups: 15131197531 Lpullups: 13579111315	3 rounds of: Run 800m 50 pullups
10 rounds of: 12 burpees 12 pullups	5 rounds of: 15 Lpullups 30 pushups 45 situps
5 rounds of: 25 inverted burpees 25 pullups 25 burpees (Inverted burpee: Starting supine, kip (or situp and roll) to standing, kickup to handstand)	30 handstand pushups 10 pullups 20 handstand pushups 20 pullups 10 handstand pushups 30 pullups
Run 800 meters 40 L pullups Run 800 meters 40 strict pullups Run 800 meters 40 kipping pullups	5 rounds of: 50 squats 30 pullups 15 handstand pushups
100 squats 100 pullups 200 pushups 300 squats 100 lunges	Bodyweight Fran 21-15-9 reps of: burpees pullups
21-15-9 reps of: pullups pushups squat jumps to 12” above max reach (Source: Shane Skowron)	50-35-20 rep rounds of: handstand pushups pullups
Repeat for 15 minutes: 20 seconds of pullups 20 seconds of situps 20 seconds of squats	100 pullups 200 pushups 300 squats 50 situps
As many rounds as possible in 20 minutes of: 25 pullups 50 pushups 75 squats	As many rounds as possible in 20 minutes of: 25 handstand pushups 50 pistols 75 pullups
As many rounds as possible in 20 minutes of: 10 L pullups 20 squats	The Reckoning Run 1 mile 100 bodyblasters (burpeepullupskneesto elbows) Run 1 mile (Source: Shane Skowron)

2011-11-12T04:05:00.000-08:00


Running Tabata Something Else Tabata pullups, 1 round Run 1 mile Tabata pushups, 1 round Run 1 mile Tabata situps, 1 round Run 1 mile Tabata squats, 1 round Run 1 mile For best time. (Source: NSC)	10-20-30 reps of: squat handstand pushups squat pullups
Running with Angie 100 pullups Run 1 mile 100 pushups Run 1 mile 100 situps Run 1 mile 100 squats Run 1 mile (Source: NSC)	Murph Tribute Run 1 mile 50 pullups 100 pushups 150 situps 200 squats Run 1 mile 50 pullups 100 pushups 150 situps 200 squats Run 1 mile No partitioning. (Source: NSC)
Deck of Cards Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck. Hearts pushups Diamonds pullups Spades situps Clubs squats Jokers Run 1 mile (Source: NSC)	5 rounds of: 30 handstand pushups 30 pullups
100 squats 20 handstand pushups 30 pullups	100 squats 9 handstand pushups 200 squats 15 handstand pushups 100 squats 21 handstand pushups
100 L-pullups	100 squats 40 pullups 80 squats 32 pullups 60 squats 24 pullups 40 squats 16 pullups 20 squats 8 pullups

2011-11-12T04:00:00.000-08:00


10 rounds of: 10 pullups 20 pushups 30 squats	As many rounds as possible in 20 minutes of: 7 handstand pushups 12 L-pullups
50 squats 50 pullups 50 walking lunges 50 knees-to-elbows 5 handstand pushups 50 situps 5 handstand pushups 50 squats 50 pullups	100 squats 25 situps 100 squats 25 situps 100 squats 25 knees-to-elbows 100 squats 25 handstand pushups
2 rounds of: 35 squats 35 kneestoelbows 35 squats 35 situps 35 lunges 35 squats	21-18-15-12-9-6-3 of: squats Lpullups kneestoelbows
7 rounds of: 35 squats 25 pushups 15 pullups	21-15-9 reps of: Body blasters (burpeepullupkneesto elbows) box jump burpees Belushi burpees (on jump turn 180 degrees) Burpee Jacks (plank jack to jumping jack) (Source: Robert Pierce)
3 rounds of: 100 squats 25 Lpullups 30 handstand pushups	5 rounds of: 9 handstand pushups 9 pullups
3 rounds with 2:00 rests between each round: 50 squats 30 pullups 40 pushups 50 squats	21 pullups 50 squats 21 kneestoelbows 18 pullups 50 squats 18 kneestoelbows 15 pullups 50 squats 15 kneestoelbows 12 pullups 50 squats 12 kneestoelbows
20 pieces of Angie 20 rounds of: 5 pullups 5 pushups 5 situps 5 squats (Source: Crossfit PC)	100 squats 21 handstand pushups 30 pullups 100 squats 30 pullups 21 handstand pushups 100 squats

2011-11-12T03:55:00.000-08:00


5 rounds of: 20 squats 20 pushups 20 pullups	50-40-30-20-10 reps pullups squat jumps (Source: Shane Skowron)
Run 1 mile 30 pullups (chest to bar) 60 pushups (Source: STC)	15 rounds for max reps: pullups, 30 seconds on / 30 seconds off
100 squats 20 handstand pushups 30 pullups 100 squats 30 pullups 20 handstand pushups 100 squats	Fractured Runny Angie Run 400 meters 25 pullups 25 pushups 25 situps 25 squats (Source: Crossfit PC)
150 squats 50 pushups 21 pullups Run 800 meters 21 pullups 50 pushups 150 squats (Source: thesealquest.com)	50 L-pullups 50 handstand pushups 50 pistols 50 knees-to-elbows (Source: Shane Skowron)
3 rounds of: Run 800m 30 burpees 30 kneestoelbows (Source: NSC)	21-15-9 reps of: handstand pushups Inverted pullups
20 Burpee Pullups 800m Run 20 Burpee Pullups 800m Run 20 Burpee Pullups (Source: TSQ)

RUNNING WODs

2011-11-12T03:50:00.000-08:00

Conversions:
1mi =1.609k
1mi =5280ft
1km = 0.621mi
1k = 1000m
100 yd = 91.44m
100m =109.4yd

Standard outdoor track: 400m
Standard indoor track:  200m

Commonly competed track distances: 100m, 200m, 400m, 800m, 1500m, 3000m, 5000m, 1000m

Common cross country distances:
5k, 6k, 8k, 10k

Commonly competed road race distances:
5k, 10k, 12k, 15k, 21.1k (half marathon),
42.2 (marathon)

US military test distances:
1.5 mi – Navy, Air Force, Coast Guard
2 mi   – Army
3 mi    Marine Corps

Other running tests:
40 yd – NFL
12 minutes – Cooper Test for VO2 Max

Special workouts:

Death by 10 meters

Set up 2 cones 10 meters apart. Each minute
complete one more trip across the cones
until you cannot continue within the
minute.

Tabata run

Sprint 20 seconds, rest 10 seconds, repeat for a total of 8 times. If you have a treadmill, set it to 12% incline and to 30 seconds per mile slower than your 5k pace. For variations, do 10:5x16, 30:20x8, and 40:20x6.

Hill repeats

2 x 3/4 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill. On treadmill use 7% grade, recover 2 min and repeat

Run 10k with a 1:00 negative split (second
5k 1:00 faster than the first).

Run 5k, but every 2:00 drop for 20 pushups and 20 squats.

Task priority workouts:

Yasso 800's

Complete 10x800m sprints, trying to
maintain the same time for each. In between
each interval, jog lightly for the same
amount of time it took you to run the
interval.

Tosh

3 rounds of: 200m+400m+600m
After each interval, rest the same duration
it took you to run the last interval.

10x100m with 90 second recoveries

6x400m with 120 second recoveries. Don't
deviate more than 3 seconds on times.

2x1000m with 120 second recoveries.

3 rounds of: 100m+200m+400m
After each interval, rest the same duration
it took you to run the last interval.

Time priority workouts:

3 rounds of: (20sec on/60sec off, 20sec
on/50sec off, 20sec on/40sec off, 20sec
on/30sec off, 20sec on/20sec off, 20sec
on/10sec off)

4 x 5:00 on, 3:00 off

Two Minute Lactate Flood

120: 60 x 6 or 2 min on 1 minute off x 6

One Minute Hell

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder... 1 min on, 20 sec off, until you finish with 1 min on, 50 sec off, 1 min on.

3 rounds of:

30 sec on,30 off,

30 sec on 25 off

30 sec on 20 off,

30 sec on, 15 off,
30 sec on, 10 off,

30 sec on, 5 off,

30 sec on, rest 2:00.

ENDURANCE WODs

2011-11-12T03:45:00.000-08:00

Burpee Mile

Cover 1600m through burpees. Your chest must touch the ground on each burpee, and you may jump as far forward as you wish on each jump. The next burpee must be completed precisely where your feet land. I have heard it takes about 700-800 burpees and 75-100 minutes for a reasonably fit male. Some have suggested wearing gloves. Scaling to 400m or 800m can be a challenge for those not ready for the full mile.

(Source: Shane Skowron)

Triple Murph

Complete 3 Murphs in one session (1 mile, 100 pullups, 200 pushups, 300 squats, 1 mile.) First Murph is completed with weighted backpack or flak vest, partitioned 5/10/15. Second Murph is completed without partitions.
Third Murph is partitioned 5/10/15.

(Source: crossfit.com / Shane Skowron)

The 500 Challenge

500 pullups
500 pushups
500 situps
500 flutter kicks
500 squats
Complete in one session. You may break it up any way you wish.
(Source: TSQ)

1,500 Rep WOD

10 rounds of:
100 jump ropes
10 burpees
10 situps

10 pushups
10 squats
10 pullups
(Source: Crossfit Houston)

The Longest Mile

400m of burpees
400m walking lunges
400m bear crawl
400m reverse straight legged bear crawl
(Source: Shane Skowron)

Painstorm XXIV

Run 100m
50 burpees
Run 200m
100 pushups
Run 300m
150 walking lunges
Run 400m
200 squats
Run 300m
150 walking lunges
Run 200m
100 pushups
Run 100m
50 burpees
(Source: CF London / CF Central Scotland / BrandX CF)

SCALING SUGGESTIONS

2011-11-12T03:40:00.000-08:00

A word on numbers: It is better to reduce numbers than range of motion. If a workout calls for multiple rounds, cut out the numbers within the rounds, not the number of rounds so that it will provide a similar metabolic effect. If it is a timepriority workout, it is good to reduce the total time allotted.

Air squats: There is no sub. Work on your air squat.

Double unders: One sub is to do singles with double the numbers, though this does nothing to actually develop the double under. Ideally you want to practice it after the substitution.

Handstand pushups: Static handstand holds for a specified number of seconds is a decent sub if you don't have the strength to do a HSPU. Another good sub is incline pushups, done with feet propped high on a wall, side of pool, or piece of furniture.

Knees to elbows: Bring knees to armpits, chest, or as high as you can. Alternatively if you don't have a pullup bar, you can do strict VUps or abmat situps.

LPullup: Do a strict pullup followed by a straight hanging leg raise.

Lunges: There is no sub. Work on your lunges.

Muscleups: Sub is 3 pullups + 3 dips. In order to develop the strength needed to
complete a muscleup, a better sub is 3 chesttobar falsegrip ring pullups + 3 deep
ring dips.

Pistols: Use a wall for balance. Hold a counter weight in your hand if it helps. If you cannot do a pistol, do air squats with a jump as high as you can on each one.

Pushups: Can be done on knees. It is better to lower the numbers and do them full range of motion rather than reduce the range of motion to get in the full number.

Pullups: Appropriate sub in a metcon is body rows on rings or a bar. Choose an appropriate height so that doing more than a few body rows difficult so that you build up the requisite strength. If you have body bands, hook them on the bar and under your foot. Jumping pullups (standing on a box about 9 inches under the bar) can be effective. Doing slow negatives will also build up requisite strength. Stand on a chair that allows you to have your chin over the bar, hold onto the bar, lift your legs up, and slowly release as far down as you can.

Ring dips: A good substitution is 3 bar dips for every 1 ring dip. If you don't have dipping bars, you can use two adjacent chairs, or you can get on a chair to a pullup bar and do bar dips with a pronated grip. Static holds on rings can also be effective.

Running: Nothing substitutes running. However burpees, box jumps, singleunders, and
doubleunders can provide a similar metabolic effect.

Toes to bar: See knees to elbows.