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

21 Front Squats (135/95 lb)
21 Pull-Ups
15 Push Presses (135/95 lb)
15 Pull-Ups
9 Thrusters (135/95 lb)
9 Pull-Ups

For Time

400 meter Front Rack Lunges (45/35 lb)

*Every 10 lunges, perform:
5 Push Presses (45/35 lb)

5 Rounds for Time

3 Squat Snatches (100/75 lb)
15 Overhead Squats (100/75 lb)
400 meter Run

For Time

150 Sit-Ups
1000 meter Row
150 Sit-Ups

For Time

21, 18, 15, 12, 9, 6, 3 reps of:
Calorie Assault Air Bike
Thrusters (95/65 lb)
Bar-Facing Burpees

AMRAP in 20 minutes

20 calorie Assault Air Bike
15 Wall Ball Shots (20/14 lb)
10 Sumo Deadlift High Pulls (95/65 lb)
5 Push-Ups

5 Rounds for Time

10 Sumo Deadlift High-Pulls (95/65 lb)
10 Push Presses (95/65 lb)
10 Barbell Lunges (95/65 lb)
10 Burpees
10 calorie Assault Air Bike

For Time

3-6-9-12-15-12-9-6-3 Reps each of:
Clean-and-Jerks (135/95 lb)
Burpees
Knees-to-Elbows
Calorie Assault Air Bike

AMRAP in 24 minutes

3 Muscle-Ups
6 Kettlebell Thrusters
9 Box Jumps
12 Sumo Deadlift High-Pulls
15 calorie Assault Air Bike
18 Push-Ups
21 AbMat Sit-Ups

5 Rounds for Time

20 Pull-Ups
40 Push-Ups
60 Air Squats