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.

Assault Reduction

For Time

Round 1:
30 calorie Assault Air Bike
24 Lunges
18 Push-Ups
12 Front Squat (185/135 lb)

Round 2:
25 calorie Assault Air Bike
20 Lunges
15 Push-Ups
10 Front Squat (185/135 lb)

Round 3:
20 calorie Assault Air Bike
16 Lunges
12 Push-Ups
8 Front Squat (185/135 lb)

Round 4:
15 calorie Assault Air Bike
12 Lunges
9 Push-Ups
6 Front Squat (185/135 lb)

Round 5:
10 calorie Assault Air Bike
8 Lunges
6 Push-Ups
4 Front Squat (185/135 lb)

Round 6:
5 calorie Assault Air Bike
4 Lunges
3 Push-Ups
2 Front Squat (185/135 lb)

Wod Type: Benchmark Wods For Time

Movements: Air Biking/Assault Biking Front Squat Lunge Push-Up

Air Biking/Assault Biking Wods Front Squat Wods Lunge Wods Push-Up Wods

Competitions:

Assault Renegade

AMRAP in 21 minutes

3 Handstand Push-Ups
6 Renegade Rows (75/50 lb)
9 Single Arm Dumbbell Snatches (75/50 lb)
12 Dumbbell Lunges (75/50 lb)
15 Toes-to-Bars
18 calorie Assault Air Bike

Wod Type: Benchmark Wods For Rounds/Reps (AMRAP)

Movements: Air Biking/Assault Biking Lunge Row (Rowing)Snatch Toes-to-Bar/Knees-to-Elbows

Air Biking/Assault Biking Wods Lunge Wods Row (Rowing) Wods Snatch Wods Toes-to-Bar/Knees-to-Elbows Wods

Competitions:

Assault 5 Star Power

5 Rounds for Time

10 Push Presses (135/95 lb)
10 Power Curls (135/95 lb)
10 Bent-Over Rows (135/95 lb)
10 Ground Presses (135/95 lb)
10 calorie Assault Air Bike

Wod Type: Benchmark Wods For Time

Movements: Air Biking/Assault Biking Curl Ground-to-Overhead Push Press Row (Rowing)

Air Biking/Assault Biking Wods Curl Wods Ground-to-Overhead Wods Push Press Wods Row (Rowing) Wods

Competitions:

Assault Quest

5 Rounds for Time

5 Handstand Push-Ups
10 Box Jumps (24/20 in)
15 Sumo Deadlift High-Pulls (95/65 lb)
20 calorie Assault Air Bike
25 AbMat Sit-Ups
30 Single-Unders

Wod Type: Benchmark Wods For Time

Movements: Air Biking/Assault Biking Box Jump Handstand Push-Up Single-Under Sit-Up Sumo Deadlift High-Pull

Air Biking/Assault Biking Wods Box Jump Wods Handstand Push-Up Wods Single-Under Wods Sit-Up Wods Sumo Deadlift High-Pull Wods

Competitions:

Chelsea

EMOM in 30 minutes

5 Pull-Ups
10 Push-Ups
15 Air Squats

Wod Type: Benchmark Wods For Rounds/Reps (AMRAP)The Girls

Movements: Air Squat Pull-Up Push-Up

Air Squat Wods Pull-Up Wods Push-Up Wods

Competitions:

Deck of Death

Complete the Deck For Time

Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.

Suit determines the exercise:
Hearts = Push-Ups
Diamonds = Sit-Ups
Clubs = Air Squats
Spades = Box jumps (24/20 in)

Card value determines the number of reps (face cards = 10, Aces = 11).

Jokers = 15 Burpees

Wod Type: Benchmark Wods For Time

Movements: Air Squat Box Jump Burpee Push-Up Sit-Up

Air Squat Wods Box Jump Wods Burpee Wods Push-Up Wods Sit-Up Wods

Competitions:

Beast 12

For Time

25 Walking Lunges
20 Pull-Ups
50 Box Jumps (20 in)
20 Double-Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (2/1.5 pood)
30 Sit-Ups
20 Dumbbell Hang Squat Cleans (35/25 lb)
25 Back Extensions
30 Wall Ball Shots (20/14 lb)
3 Rope Climbs (15ft)

Wod Type: Benchmark Wods For Time

Movements: Back Extension/Hip Extension Box Jump Clean Dip/Ring Dip/Tricep Dip Double-Under Kettlebell Swing Lunge Pull-Up Rope Climb Sit-Up Toes-to-Bar/Knees-to-Elbows Wall Ball Shot

Back Extension/Hip Extension Wods Box Jump Wods Clean Wods Dip/Ring Dip/Tricep Dip Wods Double-Under Wods Kettlebell Swing Wods Lunge Wods Pull-Up Wods Rope Climb Wods Sit-Up Wods Toes-to-Bar/Knees-to-Elbows Wods Wall Ball Shot Wods

Competitions:

Geo Metro Thanksgiving Throwdown

For Time

15 Handstand Push-Ups
10 Cleans (135/95 lb)
10 Strict Pull-Ups
20 Deadlifts (135/95 lb)
25 Push-Ups
15 Back Squats (135/95 lb)

All reps must be unbroken.

Wod Type: Benchmark Wods For Time

Movements: Back Squat Clean Deadlift Handstand Push-Up Pull-Up Push-Up

Back Squat Wods Clean Wods Deadlift Wods Handstand Push-Up Wods Pull-Up Wods Push-Up Wods

Competitions:

Christine

3 Rounds for Time

500 meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20 in)

Wod Type: Benchmark Wods For Time The Girls

Movements: Box Jump Deadlift Row (Rowing)

Box Jump Wods Deadlift Wods Row (Rowing) Wods

Competitions:

Probatio

For Max Reps in 30 minutes

0:00-5:00
Max Burpee Box Jump-Overs (24/20 in)

Rest 5 minutes

10:00-14:00
Max 10 meter Shuttle Runs

Rest 4 minutes

18:00-22:00
Max Power Cleans (155/105 lb)

Rest 3 minutes

25:00-27:00
Max Wall Ball Shots (20/14 lb)

Rest 2 minutes

29:00-30:00
Max Unbroken Pull-Ups (single attempt)

Wod Type: Benchmark Wods For Rounds/Reps (AMRAP)

Movements: Box Jump Burpee Clean Pull-Up Run/Running Wall Ball Shot

Box Jump Wods Burpee Wods Clean Wods Pull-Up Wods Run/Running Wods Wall Ball Shot Wods

Competitions:

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Assault Reduction

Assault Renegade

Assault 5 Star Power

Assault Quest

Chelsea

Deck of Death

Beast 12

Geo Metro Thanksgiving Throwdown

Christine

Probatio

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