Posted by & filed under named wods, update.

I just added the following WODs to the Named WOD database. You can find instructions on updating the named WODs here.

  • “Twins” – Two rounds of each, for time. 750 meter row, 20 Handstand pushups, 20 Thrusters 115/80, 20 L-pull-ups
  • “The Bear Complex” – 5  rounds of each movement. No resting the bar on the ground during the movements. Rest between rounds if necessary. 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press.
  • “The Chief” – Max rounds in 3 minutes of: 3 power cleans 135/95, 6 Push-ups, 9 Squats. Rest 1 minute. Repeat for a total of 5 cycles.
  • “Muscle Ups” – For time. 30 muscle-ups
  • “Freddie’s Revenge” – 5 rounds for time. 5 Push Jerks 185/125, 10 burpees
  • “King Kong” – 3 rounds for time. 1 deadlift 455/300, 2 muscle ups, 3 squat cleans 250/175, 4 handstand push-ups
  • “Last Ascent” – 5-10-15 Back Squat 225/155, Box Jumps 24/20
  • “Incredible Hulk” – AMRAP 20 minute. 5 deadlifts 115/70, 5 hang power cleans 115/70, 5 front squats 115/70, 5 push presses 115/70, 5 back squats 115/70
  • “McFlurry” – For time. 400 meter run, 21 cleans 185/130, 21 pull-ups, 400 meter run, 15 DB thrusters 50/35, 15 pull-ups, 400 meter run, 9 cleans 185/130, 9 pull-ups, 400 meter run
  • “SQT” – 3 rounds for time. 10 ground to overhead 95/65, 200 yard shuttle sprint, 50 yards there and back twice
  • “Baseline” – For time. 500 meter row, 40 squats, 30 situps, 20 pushups, 10 pull-ups
  • “Megan” – 21/15/9 Burpees, KB swings 1.5/1 pood (54/32 lbs), double unders
  • “Walking Lunges” – For time. 400 meter walking lunge
  • “Jonny Boi” – For time. 50 situps, 21 strict pull-ups, 21 push press 95/65, 400 meter run, 15 strict pull-ups, 15 push press 115/75, 800 meter run, 9 strict pull-ups, 9 push press 135/85, 50 situps
  • “Miracle Mile” – For time. 400M Run, 25 Kettlebell Swings 1.5/1 pood (54/32lbs), 200M Farmers Walk, 200M Waiters Walk, 25 Box Jumps, 100M Sprint, 100M Walking Lunges, 100M Sprint, 100M Walking Lunges, 5 Burpees, 400M Run w/med ball (20/14)
  • “Run and get your Fran” – For time. Thrusters 95/65, Pull-ups. 21/15/9. Station your bar and plates 200 meters from the pull-up station. Start at the pull-up station, sprint and retrieve one piece of equipment at a time (total of 3 sprints). When all pieces are at the pull-up station – begin!
  • “Annie, are you OK?” – For time. 21/15/9 Row for calories, Thrusters 65/45, Medicine ball cleans 20/12, SDHP’s 65/45, Wall Ball 20/14, Burpees
  • “Stanley Crossfit 626 Hero WOD” – For time. 50 body weight deadlifts, 50 incline pushups 24/20, 50 box jumps 24/20, 1 mile run
  • “B-1 Australian Hero WOD” – 3 rounds for time. 400 meter run, 21 KB swings 24kg, 15 knees to elbows, 9 ring dips
  • “The Crippler” – For time. 30 Back squats 225/155, 1 mile run
  • “San Fran Crippler” – For time. 30 Back squats 225/155, row 1k meters
  • “Amanda” – For time. 9/7/5 Muscle ups, Snatches 135/95

About Pete Wood
I am the developer of the WOD Tracker CrossFit WOD tracking mobile app. It is currently available for Android but an iOS version is in the works.