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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Four Tabatas in 16 minutes

Wall Ball Shots (20/14 lb)
Toes to Bars
Row (Calories)
Power Cleans (135/95 lb)

15-12-9 Reps for Time

Deadlifts (155/105 lb)
21 foot Handstand Walk
Handstand Push-Ups

3 Rounds for Time

10 Ground-to-Overheads (95/65 lb)
200 yard Shuttle Sprint (50 yards there and back, twice)

AMRAP (with a Partner) in 20 minutes

500 meter Run
10 Pull-Ups
10 Toes-to-Bars
10 Overhead Walking Lunges (45/35 lb barbell)

21-15-9 Reps For Time

Thrusters (95/65 lb)
Pull-Ups

For Time

2,000 meter Row

Every 2 minutes, perform:
15 Sit-Ups

5 Rounds for Time

20 calorie Assault Air Bike
15 Sumo Deadlift High-Pulls (95/65 lb)
10 Push Presses (95/65 lb)

4 Rounds for Time

30 Ground-to-Overheads (45/25 lb plate)
15 Toes-to-Bars
15 Box Jumps (30/24 in)
30 calorie Assault Air Bike

5 Rounds for Time

5 Man Makers (2x35/20 lb)
10 Pull-Ups
15 calorie Assault Air Bike
20 Dumbbell Lunges (35/20 lb)
25 Sit-Ups

21-15-9 Reps for Time

Calories Assault Air Bike
Thrusters (95/65 lb)
Pull-Ups
Push-Ups
Sit-Ups