Cardiac Arrest (Sub 19 minutes Löwenherz)

5 Rounds for time:

400m Run

100 Double Unders

Bone (Sub 15/20 minutes Löwenherz)

5 rounds for time of:

500m Row

15 Bench Press (155/105)

Ra (Sub 8 minutes Löwenherz)

For Time:

45 Deadlifts (275/155)

45 Bar Facing Burpees

Shiva (Sub 8/10 minutes Löwenherz)

For Time:

10 Deadlifts (315/225)

10 Power Cleans (225/155)

10 Thrusters (185/115)

10 Power Snatches (135/85)

10 Box Jump Overs (30/24)

Row, 300m

1 Ring Muscle-up

Thor (Sub 20/25 minutes Löwenherz)

5 rounds for time of:

5 Muscle-ups

10 Clean & Jerks Increasing weight

20 Double Unders (Unbroken)s

Men's Weight - 95/135/155/185/205

Women's Weight - 65/85/115/135/155

Athena (90/80+ Reps Löwenherz)

As many reps in 7 mins as you can of:

3 Power Snatch, 95/65 lbs

3 Toes To Bars

6 Power Snatch, 95/65 lbs

6 Toes To Bars

9 Power Snatch, 95/65 lbs

9 Toes To Bars

12 Power Snatch, 95/65 lbs

12 Toes To Bars

15 Power Snatch, 95/65 lbs

15 Toes To Bars

18 Power Snatch, 95/65 lbs

18 Toes To Bars

 

If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Grady (Sub 14/18 minutes Löwenherz)

For time:

100 Overhead Squats, 115/75

*20 Double Unders EMOM

Trial by Fire via CrossFit Hollywood (Sub 25 minutes Löwenherz)

For time:

Run, 400 m

30 Chest-to-bar Pull-ups

25 Box Jumps, 24/20 in

20 Kettlebell Swings, 70/53 lbs

15 Thrusters, 135/95 lbs

10 Power Cleans, 185/135 lbs

5 Muscle-ups

10 Handstand Push-ups

20 Toes-to-bars

30 Burpees

50 Double Unders

Row, 500 m

30 Muscle-ups (Sub 5/8 minutes Löwenherz)

For time:

30 Muscle-ups

21-15-9 Complex (Sub 10/ 15 minutes Löwenherz)

For time:

8 Deadlifts, 155/115 lbs

7 Cleans, 155/115 lbs

6 Snatches, 155/115 lbs

8 Pull-ups 7 Chest-to-bar Pull-ups

6 Bar Muscle Ups

6 Deadlifts, 155/115 lbs

5 Cleans, 155/115 lbs

4 Snatches, 155/115 lbs

6 Pull-ups

5 Chest-to-bar Pull-ups

4 Bar Muscle Ups

4 Deadlifts, 155/115 lbs

3 Cleans, 155/115 lbs

2 Snatches, 155/115 lbs

4 Pull-ups

3 Chest-to-bar Pull-ups

2 Bar Muscle Ups

Unbroken Double Unders (100+ rep Löwenherz)

As many Double Unders Unbroken

Triple 3 (Sub 44/46 minutes Löwenherz)

For time:

Row, 3000m

300 Double Unders

Run, 3 mile

5K Run (Sub 24 minutes Löwenherz)

For Time:

Run 5 Kilometers

1 Mile Run (Sub 6/7 minutes Löwenherz)

1000m Row (Sub 3:20/4 minutes Löwenherz)

For Time:

1000m Row

Flight Simulator (Sub 13 minutes Löwenherz)

For time:

5 Double Unders

10 Double Unders

15 Double Unders

20 Double Unders

25 Double Unders

30 Double Unders

35 Double Unders

40 Double Unders

45 Double Unders

50 Double Unders

45 Double Unders

40 Double Unders

35 Double Unders

30 Double Unders

25 Double Unders

20 Double Unders

15 Double Unders

10 Double Unders

5 Double Unders

 

Each set must be performed "unbroken" before you can move on to the next.

Tommy V (Sub 14/20 minutes Löwenherz)

For time:

21 Thrusters, 115/75 lbs

12 Rope Climbs, 15 ft

15 Thrusters, 115/75lbs

9 Rope Climbs, 15 ft

9 Thrusters, 115/75 lbs

6 Rope Climbs, 15 ft

Sisson (13/10 + rounds Löwenherz)

20:00 AMRAP:

1 Rope Climb, 15 ft

5 Burpees

Run, 200 m

Abbate (Sub 30/36 minutes Löwenherz)

For time:

Run, 1 mile 

21 Clean & Jerks, 155/105 lbs

Run, 800 m

21 Clean & Jerks, 155/105 lbs

Run, 1 mile

DT (Sub 10/15 minutes Löwenherz)

5 rounds for time of:

12 Deadlifts, 155/105 lbs

9 Hang Power Cleans, 155/105 lbs

6 Push Jerks, 155/105 lbs

Annie (Sub 6/7 minutes Löwenherz)

50-40-30-20-10 reps, for time of:

Double Under

AbMat Sit-up

Amanda (Sub 7/10 minutes Löwenherz)

9-7-5 reps, for time of:

Muscle-up

Squat Snatch, 135/95 lbs

Grace (Sub 3/4 minutes Löwenherz)

For time:

30 Clean & Jerks, 135/95 lbs

Isabel (Sub 3/4 minutes Löwenherz)

For time:

30 Power Snatches, 135/95 lbs

Nancy (Sub 15/18 minutes Löwenherz)

5 rounds for time of:

Run, 400 m

15 Overhead Squats, 95/65 lbs

Karen (Sub 6/7 minutes Löwenherz)

For time:

150 Wall Balls, 20/14 lbs

Angie (Sub 20/25 minutes Löwenherz)

For time:

100 Pull-ups

100 Push-ups

100 Sit-up (abmat)s

100 Air Squats

100 Burpees to Plate (Sub 9 minutes Löwenherz)

Death by "10 meter Sprints" (14 Löwenherz)

Please reload

Löwe WOD Benchmarks

CONTACT US

  • Facebook Social Icon
  • Instagram Social Icon
  • Twitter Social Icon
  • Yelp Social Icon

©2023 BY JOEY DIXON. PROUDLY CREATED WITH WIX.COM