5 Rounds for Time
20 Handstand Push-Ups
40 Pull-Ups
60 Pistols (Alternating Legs)
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.
BAMF V3
For Time
21 Pull-Ups
15 Chest-to-Bar Pull-Ups
9 Bar Muscle-Ups
Wod Type: Benchmark WodsFor Time
Competitions:
Ladder Up
AMRAP in 7 minutes
1 Pull-Up
2 Push Presses (75/55 lb)
2 Pull-Ups
4 Push Presses (75/55 lb)
Continue with this pattern, adding 1 Pull-Up and 2 Push Presses each round.
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Movements: Pull-UpPush Press
Competitions:
Go the Distance
Death By Assault
EMOM For As Long As Possible
Ascending Assault Bike calories
Start with 3 calories. Add 3 calories every minute until failure.
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Movements: Air Biking/Assault Biking
Competitions:
Clear the Air
5 Rounds for Time
20/15 calorie Assault Airbike
15 Air Squats
10 Sit-Ups
Wod Type: Benchmark WodsFor Time
Competitions:
Hot Mess
AMRAP in 20 minutes
8 Hang Power Cleans (135/95 lb)
12 Push-Ups
16 Lateral Lunges (65/45 lb)
20 calorie Assault Air Bike
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Assault Journey
AMRAP in 30 minutes
10 Front Squats (135/95 lb)
10 Bench Presses (205/135 lb)
10 Pull-Ups
10 GHD Extensions
20 calorie Assault Air Bike
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Ache
AMRAP in 22 minutes
20 Power Cleans (95/65 lb)
40 Toes-to-Bar
60 calorie Air Bike
80 Wall Ball Shots (20/14 lb, 10/9 ft)
100 Double-Unders
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Assault Gladiator
3 Rounds for Time
21 calorie Assault Air Bike
18 Overhead Walking Lunges (45/25/ plate)
15 Box Jumps (24/20 in)
12 Push-Ups
9 Sumo Deadlift High-Pulls (135/95 lb)
6 Front Squats (135/95 lb)
3 Snatches (135/95 lb)
Wod Type: Benchmark WodsFor Time
Competitions: