Crossfit WoD – Workout of the Day

CrossFit WoD – Workout of the day

Crossfit WoD (which means workout of the day) is a special system of different exercises that you should do these day. Crossfit WoD is set to improve your strength and stamina. Every excersies has to be done in certain amount of time . But don’t worry if you on the beginning do not will be able to do everything. This is the way you train, with time you will get there. Remember to start with some simple WoD’s that you will able do or at least do them partialy. Do not get discouraged if you cannot finish the WoD. Noone does it fully at first. Names of Crossfit WoD’s comes from American girls name which are also used in military! So now you have a lot of different excerises which you can use for your training. Remember that you have to train your whole body not only some muscles. Change WoD’s often so you do not get bored with it. If you do one WoD every time you will quickly quit because noone can do the same excersises for months. After some time you can come back to your first Crossfit WoD to see how big of a progress you have done! Never quit! Train Crossfit!

 

Crossfit WOD Benchmark Girls

#1 Angie
· 100 Pull-ups

· 100 Push-ups

· 100 Sit-ups

· 100 Squats

For Time
Complete all reps of each exercise before moving to the next.

#2 Barbara
· 20 Pull-ups

· 30 Push-ups

· 40 Sit-ups

· 50 Squats

5 rounds for time

#3 Chelsea
· 5 Pull-ups

· 10 Push-ups

· 15 Squats

Each min on the min for 30 min

#4 Cindy
· 5 Pull-ups

· 10 Push-ups

· 15 Squats

As many rounds as possible in 20 min

#5 Diane
· Deadlift 225 lbs

· Handstand push-ups

21-15-9 reps, for time

#6 Elizabeth
· Clean 135 lbs

· Ring Dips

21-15-9 reps, for time

#7 Fran
· Thruster 95 lbs

· Pull-ups

21-15-9 reps, for time

#8 Grace
· Clean and Jerk 135 lbs

30 reps for time

#9 Helen
· 400 meter run

· 1.5 pood Kettlebell swing x 21

· Pull-ups 12 reps

3 rounds for time

#10 Isabel
· Snatch 135 pounds

30 reps for time
#12 Jackie
· 1000 meter row

· Thruster 45 lbs (50 reps)

· Pull-ups (30 reps)

For time

#13 Karen
· Wall-ball 150 shots

For time

#14 Linda
(aka “3 bars of death”)
· Deadlift 1 1/2 BW

· Bench BW

· Clean 3/4 BW

10/9/8/7/6/5/4/3/2/1 rep
rounds for time

#15 Mary
· 5 Handstand push-ups

· 10 1-legged squats

· 15 Pull-ups

As many rounds as possible in 20 min

#16 Nancy
· 400 meter run

· Overhead squat 95 lbs x 15

5 rounds for time

The New Girls

# 17 Annie
· Double-unders

· Sit-ups

50-40-30-20 and 10 rep rounds; for time

#18 Eva
· Run 800 meters

· 2 pood KB swing, 30 reps

· 30 pullups

5 rounds for time.

#19 Kelly
· Run 400 meters

· 30 box jump, 24 inch box

· 30 Wall ball shots, 20 pound ball

Five rounds for time

#20 Lynne
· Bodyweight bench press(same amount on bar as you weigh)

· pullups

5 rounds for max reps. There is NO time component to this WOD.

#21 Nicole
· Run 400 meters

· Max rep Pull-ups

As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

Author: grejp

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