9-7-5 Reps For Time
Muscle-Ups
Squat Snatches (135/95 lbs)
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.
Heavy Fran
15-12-9 Reps For Time
Thrusters (135/95 lb)
Weighted Pull-Ups (45/30 lb)
Wod Type: Benchmark WodsFor Time
Competitions:
Backbone
For Time
5 Rounds of:
1,000 meter Row
2 minute Rest
Directly into:
50 Thrusters (135/95 lb)
Wod Type: Benchmark WodsFor Time
Movements: Row (Rowing)Thruster
Competitions:
Blackjack (Assault)
AMRAP in 21 minutes
21 calorie Assault Air Bike
21 Kettlebell Swings (53/35 lb)
21 AbMat Sit-Ups
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Battleground 24
AMRAP in 24 minutes
24 calorie Assault Air Bike
24 Thrusters (95/65 lb)
24 Bar-Facing Burpees
24 Knees-to-Elbows
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Barbell Blitz
AMRAP in 20 minutes
3 Overhead Squats (95/65 lb)
6 Overhead Lunges (95/65 lb)
9 Power Snatches (95/65 lb)
12 Push-Ups
15 calorie Assault Air Bike
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Twisted Biscuit
5 Rounds for Time
20 calorie Assault Air Bike
15 Deadlifts (bodyweight)
10 Handstand Push-Ups
5 Burpee Pull-Ups
Wod Type: Benchmark WodsFor Time
Competitions:
Poke the Bear
AMRAP in 20 minutes
Cash In:
100 meter Farmers Carry (85/55 lb)
Then, AMRAP of:
5 Bear Complexes (135/65 lb)
10 Bar Over Burpees
15 calorie Assault Air Bike
Finally, Cash Out:
100 meter Farmer's Carry (85/55 lb)
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Blood Thirsty
5 Rounds for Time:
600 meter Run
40 Russian Kettlebell Swings (2/1.5 pood)
20 Air Squats
Wod Type: Benchmark WodsFor Time
Competitions:
Branca
For Time
100 Double-Unders
100 Push-Ups
100 Thrusters (40/25 kg)
100 Sit-Ups (10/5 kg)
100 Air Squats
1000 meter Row
Wod Type: Benchmark WodsFor Time
Competitions: