WOD Library

82 Benchmark WODs · Girl / Hero / Open

82 WODs

Girl WODDetails

Fran

BarbellBodyweight

· Thruster· Pull-up

Girl WODDetails

Grace

· Clean & Jerk

Girl WODDetails

Helen

KettlebellBodyweight

· 400m Run· Kettlebell Swing· Pull-up

Girl WODDetails

Annie

Jump RopeBodyweight

· Double-Under· Sit-up

Girl WODDetails

Eva

KettlebellJump RopeBodyweight

· 800m Run· Kettlebell Swing· Pull-up

Girl WODDetails

Kelly

· 400m Run· Box Jump· Wall Ball

Girl WODDetails

Amanda

BarbellBodyweight

· Ring Muscle-up· Snatch

Girl WODDetails

Isabel

Girl WODDetails

Karen

· Wall Ball Shot

Girl WODDetails

Linda

BarbellBodyweight

· Deadlift· Bench Press· Clean

Girl WODDetails

Mary

· Handstand Push-up· Pistol Squat· Pull-up

20-minute AMRAP - 10+ rounds

Girl WODDetails

Nancy

BarbellBodyweight

· 400m Run· Overhead Squat

Girl WODDetails

Diane

BarbellBodyweight

· Deadlift· Handstand Push-up

Girl WODDetails

Barbara

· Pull-up· Push-up· Sit-up+1 more

Girl WODDetails

Chelsea

· Pull-up· Push-up· Air Squat

Goal: complete the 30-minute EMOM

Girl WODDetails

Cindy

· Pull-up· Push-up· Air Squat

20-minute AMRAP - 20+ rounds

Girl WODDetails

Elizabeth

BarbellBodyweight

· Clean· Ring Dip

Girl WODDetails

Jackie

BarbellBodyweight

· 1000m Row· Thruster· Pull-up

Girl WODDetails

Lynne

BarbellBodyweight

· Bench Press· Pull-up

Score-based - 150+ total reps

Girl WODDetails

Nicole

BarbellBodyweight

· 400m Run· Pull-up

20-min AMRAP - 100+ total Pull-ups

Hero WODDetails

Murph

· 1 Mile Run· Pull-up· Push-up+1 more

Hero WODDetails

DT

· Deadlift· Hang Power Clean· Push Jerk

Hero WODDetails

Michael

· 800m Run· Back Extension· Sit-up

Hero WODDetails

JT

· Handstand Push-up· Ring Dip· Push-up

Hero WODDetails

Randy

· Power Snatch

Hero WODDetails

Ryan

· Ring Muscle-up· Burpee Box Jump

Hero WODDetails

Holleyman

BarbellBodyweightBox

· Power Clean· Handstand Push-up· Ring Muscle-up

Hero WODDetails

Kalsu

· Thruster· Burpee

Hero WODDetails

Jason

· Air Squat· Ring Muscle-up

Hero WODDetails

Danny

BoxBarbellBodyweight

· Box Jump· Push Press· Pull-up

20-minute AMRAP - 5+ rounds

26.3

BarbellBodyweight

· Thruster· Bar Muscle-up

26.2

DumbbellBodyweight

· Dumbbell Snatch· Box Jump Over· Toes-to-Bar

26.1

BarbellBodyweight

· Shoulder-to-Overhead· Pull-up· Bar-Facing Burpee

25.3

BarbellBodyweight

· Thruster· Bar Muscle-up

25.2

BarbellBodyweight

· Squat Snatch· Chest-to-Bar Pull-up· Toes-to-Bar

25.1

BarbellBodyweight

· Shoulder-to-Overhead· Pull-up· Bar-Facing Burpee

About the WOD Library

What is in the library

The library holds 82 CrossFit workouts: 20 Girl WODs, 10 Hero WODs and 52 CrossFit Open workouts. Every workout has its movements, target times, scaling options and tags, and you can jump straight to the built-in timer or log your score.

Girl, Hero and Open WODs

Girl WODs (Fran, Grace, Helen, Cindy…) are classic named benchmarks you can repeat to track fitness over time.
Hero WODs (Murph, DT, Michael…) honor service members and first responders and are often long and demanding.
CrossFit Open workouts come from the annual worldwide online competition, so you can redo past years and compare your score.

How to read a workout

Weights are written as men/women (for example 43 kg/30 kg) and describe the RX standard. If you cannot move RX with good form, use the scaling options on each WOD page: lighter loads, easier movement variations or fewer reps.

Target times show rough levels such as Elite, Competitive and Recreational. Treat them as guidelines. A good first goal is simply to finish with solid technique and then beat your own time.

Finding the right WOD

Use the search box to find a workout by name, movement or tag.
Filter by category (Girl, Hero, Open) or by the equipment you have.
Open a WOD to see related workouts that share the same movements.