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

400 meter Run
21 Cleans (185/135 lb)
21 Pull-Ups
400 meter Run
15 Dumbbell Thrusters (50/35 lb)
15 Pull-Ups
400 meter Run
9 Cleans (185/135 lb)
9 Pull-Ups
400 meter Run

3 Rounds For Time

550 meter Row 
12 Deadlifts (225/155 lb)
21 Rings Dips 

AMRAP in 20 minutes

5 Weighted Pull-Ups (35/25 lb)
10 Push-Ups (feet on 30/24" box)
15 Squats (with 45/35 lb plate)

5 Rounds For Time

90 seconds Single-Unders
50-40-30-20-10 Reps of:
Alternating Lunges
Push-Ups
Sit-Ups

AMRAP in 20 minutes

400 meter Run
Max Pull-Ups

Three Tabatas in 14 minutes

Tabata Row for calories
1 minute Rest
Tabata V-Ups
1 minute Rest
Tabata Calorie Row

AMRAP in 20 minutes

15 calorie Assault Air Bike
10 Thrusters (95/65 lb)
5 Box Jumps (30/24 in)

AMRAP in 20 minutes

5 Squat Cleans (135/95 lb)
10 Bent Over Rows (135/95 lb)
15 Push-Ups
20 calorie Assault Air Bike

5 Rounds for Time

30 calorie Assault Air Bike
25 AbMat Sit-Ups
20 Dumbbell Lunges (2x35/20 lb)
15 Kettlebell Swings (53/35 lb)
10 Push-Ups
5 Chest-to-Bar Pull-Ups

5 Rounds for Time

Chest-to-Bar Pull-Ups
10 Power Snatches
15 calorie Assault Air Bike
20 AbMat Sit-Ups
25 Single-Unders