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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AMRAP in 8 minutes

12 Ring Dips
10 Strict Presses (20/15 kg bar)
8 Thrusters (20/15 kg bar)
6 Push-Ups
4 Kettlebell Sumo Deadlift High-Pulls (24/20 kg)

21-15-9 Reps for Time

Deficit Strict Handstand Push-Ups (10/7 in)
Push-Ups
Strict Presses (50/35 kg)

For Time

Buy-In:
400 meter Run

1-2-3-4-5-6-7-8-9-10 reps of:
Muscle-Ups
Snatches (135/95 lb)

Buy-Out:
400 meter Run

5 Rounds for Time

800 meter Run 
15 Dumbbell Thrusters (45/35 lb)
15 Pull-Ups

For Time, Fast and Heavy

21 Dumbbell Thrusters
400 meter Run 
18 Dumbbell Thrusters
400 meter Run 
15 Dumbbell Thrusters
400 meter Run

3 Rounds for Time

50 Back Squats (135/95 lb)
50 calorie Standing Assault Air Bike (remove seat)

AMRAP in 15 minutes

10 Dumbbell Deadlifts (2x50/35 lb)
15 Sit-Ups
20/15 calorie Assault Airbike

For Time

10-9-8-7-6-5-4-3-2-1 Reps of each:
Calorie Assault Air Bike
Deadlifts (1.5 x Bodyweight)
Bench Presses (Bodyweight)
Power Cleans (.75 x Bodyweight)

AMRAP in 25 minutes

5 Chest-to-Bar Pull-Ups
10 Clean and Split Jerks (135/95 lb)
15 Bench Presses (2015/135 b)
20 calorie Assault Air Bike

For Time

100 Wall Ball Shots (20/14 lb)
75 Toes-to-Bars
75/50 calorie Assault Airbike
75 Double Dumbbell Shoulder-to-Overheads (2x50/35 lb)
100 foot Single-Arm Overhead Walking Lunges (65/50 lb)