For Time
30 Muscle-Ups
Movements: Muscle-Up
Competitions: Crossfit GamesCrossFit Games 2018
Benchmark Wods
329 WODS were found
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.
The Climb
9-15-21 Reps for Time
Calorie Assault Airbike
Handstand Push-Ups
Wod Type: Benchmark WodsFor Time
Movements: Air Biking/Assault BikingHandstand Push-Up
Competitions:
Regionals Rehab
4 Rounds for Time
10 Dumbbell Thrusters (35/15 lb)
20 Dumbbell Lunges (35/15 lb)
30 Sit-Ups
40 calorie Assault Air Bike
Wod Type: Benchmark WodsFor Time
Competitions:
Around We Go
5 Rounds for Time
200 meter Airrunner Sprint
15 calorie Assualt Airbike
9 Burpee Box Jumps (24/20 in)
Rest 2 minutes between rounds
Wod Type: Benchmark WodsFor Time
Competitions:
Assault Downhill
AMRAP in 30 minutes
30 calorie Assault Air Bike
24 Ground-to-Overheads (45/25 lb)
18 Knees-to-Elbows
12 Bench Presses (185/115 lb)
6 Pull-Ups
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
6 Pack
5 Rounds for Time
30 calorie Assault Air Bike
25 Sit-Ups
20 Lunges
15 Kettlebell Swings (60/45 lb)
10 Push-Ups
5 Chest-to-Bar Pull-Ups
Wod Type: Benchmark WodsFor Time
Competitions:
30 Caliber
For Time
30 calorie Assault Air Bike
30 Box Jumps (24/20 in)
30 Kettlebell Swings (53/35 lb)
30 Jumping Pull-Ups
30 Push Presses (43/35 lb)
30 Knees-to-Elbows
30 Wall Ball Shots (20/14 lb)
30 Back Extensions
30 Burpees
30 Lunges
30 calorie Assault Air Bike
Wod Type: Benchmark WodsFor Time
Competitions:
Tabata This
With a Running Clock in 24 minutes
Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
1 minute Rest between each Tabata
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Fatal 40
For Time
40 Wall Ball Shots (20/14 lb)
40 Hang Cleans (95/65 lb)
40 Pull-Ups
40 Deadlifts (95/65 lb)
40 Push-Ups
40 Box Jumps (24/20 in)
40 Kettlebell Swings (1.5/1 pood)
40 Toes-to-Bars
40 Air Squats
40 Hang Snatches (95/65 lb)
40 Double-Unders
40 Sit-Ups
40 Burpees
400 meter Run at start and after each 40-rep movement
Wod Type: Benchmark WodsFor Time
Competitions:
Incredible Hulk
AMRAP in 20 minutes
5 Deadlifts (115/75 lb)
5 Hang Power Cleans (115/75 lb)
5 Front Squats (115/75 lb)
5 Push Press (115/75 lb)
5 Back Squat (115/75 lb)
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions: