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

2 Rounds of:
750 meter Row
20 Handstand Push-Ups

Then, 2 Rounds of:
20 Thrusters (115/75 lb)
20 L-Pull-Ups

3 Rounds for Time

7 Thrusters (165/110 lb)
15 Muscle-Ups
10 Power Snatches (165/110 lb)

For Time

800 meter Run
50 Thrusters (45/35 lb barbell)
30 Pull-Ups

AMRAP in 10 minutes

Kettlebell Power Snatches (24/16 kg)

3 Rounds for Time

50 calorie Assault Air Bike
50 Wall Ball Shots (20/14 lb)

5 Rounds for Time

5 Renegade Rows (65/35 lb)
10 Dumbbell Lunges (65/35 lb)
5 Half-Kneeling Presses (65/35 lb)
10 calorie Assault Air Bike

For Time

5 mile Assault Air Bike (in 2 minute max intervals)

After each 2-minute interval, if the 5-mile goal is not met, perform:
50 Air Squats
50 Push-Ups
50 AbMat Sit-Ups

AMRAP in 24 minutes

4 Front Squats (135/95 lb)
8 Power Curls (135/05 lb)
12 Push Presses (135/95 lb)
16 Box Jumps (24/20 in)
24 calorie Assault Air Bike

For Time

60 calorie Assault Air Bike
50 Air Squats
40 AbMat Sit-Ups
30 Push-Ups
20 Pull-Ups
10 Burpees

4 Rounds for Time

Buy-In: 
1 mile Assault Air Bike

Then, 4 Rounds of:
5 Bear Complexes (135/95 lb)
10 Pull-Ups
10 Push-Ups
400 meter Run

Buy-Out:
1 mile Assault Air Bike