For Time
200 meter Run
Rest (same time as previous run)
400 meter Run
Rest (same time as previous run)
600 meter Run
Movements: Run/Running
Competitions:
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.
Mikko’s Triangle
EMOM in 39 minutes
1 minute Row
1 minute SkiErg
1 minute Assault Bike
1 minute Rest
Set a single number of calories and complete that amount of work each minute - every minute.
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Assault Lift Pyramid
For Time
3-6-9-12-15-12-9-6-3 reps each of:
Power Cleans (135/95 lb)
Front Squats (135/95 lb)
Push Presses (135/95 lb)
Calorie Assault Air Bike
Wod Type: Benchmark WodsFor Time
Competitions:
Crash and Burn
For Time
10-9-8-7-6-5-4-3-2-1 Reps of each:
Deadlifts (300/200 lb)
Power Cleans (150/95 lb)
Bench Presses (200/135 lb)
Pull-Ups
Calorie Assault Air Bike
Wod Type: Benchmark WodsFor Time
Competitions:
The Hunt
AMRAP in 12 minutes
3 Rounds of:
10 Toes-to-Bars
15 Sumo Deadlift High-Pulls (95/65 lb)
15 Push Presses (95/65 lb)
10 Bar-Over Burpees
Then, in remaining time:
Max Calorie Assault Air Bike
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Assault Breakdown
AMRAP in 21 minutes
3 Squat Cleans (135/95 lb)
6 Thrusters (135/95 lb)
9 Bent Over Rows (135/95 lb)
15 Push-Ups
18 Russian Twists (25/15 lb)
21 calorie Assault Air Bike
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
The 555 Standard
5 Rounds for Time
15 Air Squats
15 Burpees
15 Hand Release Push-Ups
Competitions:
Broken Arrow
For Time
150 Air Squats
100 Push-Ups
50 Strict Pull-Ups
10 mile Bike
3 mile Run
1,000 Double-Unders
150 Air Squats
100 Push-Ups
50 Strict Pull-Ups
Wear a Weight Vest (20/14 lb) during the first 300 reps (initial air squats, push-ups, and pull-ups)
Wod Type: Benchmark WodsFor Time
Competitions:
CrossFit Total
Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift
Wod Type: Benchmark WodsFor Load
Competitions:
Beowulf
For Time
1,000 meter Row
800 meter Run
50 Ring Dips
100 Pull-Ups
150 Jumping Ball Slams
800 meter Run
1,000 meter Row
Wod Type: Benchmark WodsFor Time
Competitions: