Benchmark Wods

A benchmark WOD is generally considered a workout standard across CrossFit allowing you to compare your progress against others. Girl WODs, such as Fran or Amanda, are examples of benchmark WODs.

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For Time
30 Muscle-Ups

3 Rounds for Time

50 Back Squats (135/95 lb)
50 calorie Standing Assault Air Bike (remove seat)

AMRAP in 15 minutes

10 Dumbbell Deadlifts (2x50/35 lb)
15 Sit-Ups
20/15 calorie Assault Airbike

For Time

10-9-8-7-6-5-4-3-2-1 Reps of each:
Calorie Assault Air Bike
Deadlifts (1.5 x Bodyweight)
Bench Presses (Bodyweight)
Power Cleans (.75 x Bodyweight)

AMRAP in 25 minutes

5 Chest-to-Bar Pull-Ups
10 Clean and Split Jerks (135/95 lb)
15 Bench Presses (2015/135 b)
20 calorie Assault Air Bike

For Time

100 Wall Ball Shots (20/14 lb)
75 Toes-to-Bars
75/50 calorie Assault Airbike
75 Double Dumbbell Shoulder-to-Overheads (2x50/35 lb)
100 foot Single-Arm Overhead Walking Lunges (65/50 lb)

AMRAP in 25 minutes

5 Bear Complexes (135/95 lb)
10 Bar-Over Burpees
15 Toes-to-Bars
20 Push-Ups
25 calorie Assault Air Bike

Four Tabatas in 16 minutes

Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats

8 Rounds for Time

8 Push-Ups
8 GHD Sit-Ups
8 Air Squats
8 Pull-Ups
8 Deadlifts (95/65 lb)
8 Hang Power Cleans (95/65 lb)
8 Shoulder-to-Overheads (95/65 lb)
8 calorie Row

5 Rounds For Load

Complete 7 Unbroken Sets of this barbell complex:
1 Power Clean 
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press