1, Murph: This is one of the most famous WODs of CrossFit, in memory of Captain michael murphy, a member of the US Navy SEALs. The plan includes a set of gymnastics movements and a set of endurance training, including 100 push-ups, 200 sit-ups and 300 air squats, and 1 mile running.

2. Fran: This training is a combination of endurance and strength, including 265,438+0 barbell pressure, 265,438+0 pull-ups, 65,438+05 barbell pressure, 65,438+05 pull-ups, 9 barbell pressures and 9 pull-ups.

3. Helen: This is a set of aerobic exercise, including 400-meter running, 265,438+0 dumbbell waving and 65,438+02 pull-ups.

Cindy: This is a combination of gymnastics movements, including 5 pull-ups, 10 push-ups and 15 air squats. You need to complete as many rounds as possible in 20 minutes.

5. Diane: This is a combination of strength training, including 265,438+0 barbell pull, 265,438+0 push-ups, 65,438+05 barbell pull, 65,438+05 push-ups, 9 barbell pull and 9 push-ups.

Annie: This is a combination of gymnastics movements, including 50 sit-ups and 50 rope skipping, then 40 sit-ups and 40 rope skipping, and so on, until 10 sit-ups and 10 rope skipping are completed.