WOD Guides

Benchmark & Hero WODs.
Every version.

Complete guides to the workouts that define CrossFit — every scaling option, every substitution, built for every athlete.

Published Guides

1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run. Every version — Rx, scaled, half, quarter, and no pull-up bar.

Girl WOD · Benchmark

21-15-9 thrusters and pull-ups for time. Every scaling option, dumbbell version, strategy, and time benchmarks.

Girl WOD · Benchmark · Triplet

3 rounds of 400m run, 21 kettlebell swings, 12 pull-ups. American vs Russian swing, every substitution, and the pacing strategy most athletes get wrong.

Girl WOD · Benchmark · AMRAP

AMRAP 20 of 5 pull-ups, 10 push-ups, 15 air squats. How to score, pace, and scale the ultimate bodyweight benchmark.

Hero WOD · Air Force · Barbell

5 rounds of 12 deadlifts, 9 hang power cleans, 6 push jerks. One barbell, one weight, in honor of SSgt Timothy P. Davis.

Girl WOD · Benchmark · Jump Rope

50-40-30-20-10 double-unders and sit-ups for time. Every double-under substitution, no-rope versions, and the pacing strategy for the descending rep scheme.

Girl WOD · Benchmark · Barbell

30 clean and jerks for time at 135 lb / 95 lb. Every weight option, barbell cycling strategy, dumbbell version, and time benchmarks.

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