5 Rounds For Total Reps in 15 minutes
15 seconds Thrusters (135/95 lb)
45 seconds Rest
15 seconds Weighted Pull-Ups (50/30 lb)
45 seconds Rest
15 seconds Burpees
45 seconds Rest
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
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 Deep End
3 Rounds for Time
500 meter Run
5 Squat Cleans (Bodyweight)
10 Burpees
20 Deadlifts (Bodyweight)
Wod Type: Benchmark WodsFor Time
Competitions:
Why Suffer Alone
2 Rounds for Time
20 Dumbbell Squats (2x40/25 lb)
30 Burpees
200 meter Run
20 Dumbbell Push Presses (2x40/25 lb)
15 Lateral Jumps Over Dumbbells
200 meter Run
20 Dumbbell Lunges (2x40/25 lb)
20 Dumbbell Power Cleans (2x40/25 lb)
200 meter Run
Wod Type: Benchmark WodsFor Time
Competitions:
King Kong
3 Rounds For Time
1 Deadlift (455/320 lb)
2 Muscle-Ups
3 Squat Cleans (250/175 lb)
4 Handstand Push Ups
Wod Type: Benchmark WodsFor Time
Competitions:
Optimus Prime
AMRAP in 7 minutes
Wall Ball Shots (20/14 lb)
5 Deadlifts (225/155 lb) at the top of each minute
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Movements: DeadliftWall Ball Shot
Competitions:
Franzilla
For Time
21 Front Squats (135/95 lb)
21 Pull-Ups
15 Push Presses (135/95 lb)
15 Pull-Ups
9 Thrusters (135/95 lb)
9 Pull-Ups
Wod Type: Benchmark WodsFor Time
Competitions:
1/4 Mile for Humanity
For Time
400 meter Front Rack Lunges (45/35 lb)
*Every 10 lunges, perform:
5 Push Presses (45/35 lb)
Wod Type: Benchmark WodsFor Time
Movements: LungePush Press
Competitions:
Snancy
5 Rounds for Time
3 Squat Snatches (100/75 lb)
15 Overhead Squats (100/75 lb)
400 meter Run
Wod Type: Benchmark WodsFor Time
Competitions:
Gut Buster
For Time
150 Sit-Ups
1000 meter Row
150 Sit-Ups
Wod Type: Benchmark WodsFor Time
Movements: Row (Rowing)Sit-Up
Competitions:
The Big Push
For Time
21, 18, 15, 12, 9, 6, 3 reps of:
Calorie Assault Air Bike
Thrusters (95/65 lb)
Bar-Facing Burpees
Wod Type: Benchmark WodsFor Time
Competitions: