10-9-8-7-6-5-4-3-2-1 Reps, For Time
Deadlift (1½ bodyweight)
Bench Press (bodyweight)
Clean (¾ bodyweight)
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.
The Faucet
10 Rounds for Time (with a Partner)
4 Legless Rope Climbs
12 D-Ball Over Shoulders (150/100 lb)
24 Burpee Box Jumps (24/20 in)
Wod Type: Benchmark WodsFor Time
Competitions:
Rum Raisin
AMRAP in 15 minutes
2 Legless Rope Climbs (15 ft)
30 Alternating Pistols
15 Burpee Box Step Overs (24/20 in)
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Panic Breathing
For Time (with a Partner)
500-400-300-200-100 meter Row (each)
Partner Holds Kettlebells in Rack (2x24/16 kg)
5 Burpee penalty for each drop of kettlebells
Wod Type: Benchmark WodsFor Time
Competitions:
Saved by the Barbell
3 Rounds for Max Reps in 17 minutes
1 minute Burpees
1 minute Wall Ball Shots (20/14 lb)
1 minute Deadlifts (115/75 lb)
1 minute Medicine Ball Sit-Ups (20/14 lb)
1 minute Hang Power Cleans (115/75 lb)
1 minute Rest
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Oh No Curtis P
For Time
100 Curtis P's (105/70 lb)
One "Curtis P" complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.
Wod Type: Benchmark WodsFor Time
Competitions:
The Kidminator
For Time
400 meter Run
1 Clean (100/70 kg)
30 Handstand Push-Ups
1 Clean (100/70 kg)
30 Wall Ball Shots (9/6 kg)
1 Clean (100/70 kg)
100 Double-Unders
1 Clean (100/70 kg)
30 Pull-Ups
1 Clean (100/70 kg)
30 Kettlebell Swings (30/21 kg)
1 Clean (100/70 kg)
400 meter Run
Wod Type: Benchmark WodsFor Time
Competitions:
Dutch vs. Speal
For Time
10 Thrusters (135/95 lb)
50 Double-Unders
8 Thrusters (135/95 lb)
40 Double-Unders
6 Thrusters (135/95 lb)
30 Double-Unders
4 Thrusters (135/95 lb)
20 Double-Unders
2 Thrusters (135/95 lb)
10 Double-Unders
Wod Type: Benchmark WodsFor Time
Movements: Double-UnderThruster
Competitions:
Never Forget
3 Rounds For Time
100 meter Sandbag Carry (135/90 lb)
9 Handstand Push-Ups
11 Overhead Squats (115/75 lb)
Wod Type: Benchmark WodsFor Time
Competitions:
Angry Jackie
For Time
2000 meter Row
50 Thrusters (95/65 lb)
30 Bar Muscle-Ups
Wod Type: Benchmark WodsFor Time
Competitions: