AMRAP in 21 minutes
3 Squat Cleans (135/95 lb)
6 Thrusters (135/95 lb)
9 Bent Over Rows (135/95 lb)
15 Push-Ups
18 Russian Twists (25/15 lb)
21 calorie Assault Air Bike
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 555 Standard
5 Rounds for Time
15 Air Squats
15 Burpees
15 Hand Release Push-Ups
Competitions:
Broken Arrow
For Time
150 Air Squats
100 Push-Ups
50 Strict Pull-Ups
10 mile Bike
3 mile Run
1,000 Double-Unders
150 Air Squats
100 Push-Ups
50 Strict Pull-Ups
Wear a Weight Vest (20/14 lb) during the first 300 reps (initial air squats, push-ups, and pull-ups)
Wod Type: Benchmark WodsFor Time
Competitions:
CrossFit Total
Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift
Wod Type: Benchmark WodsFor Load
Competitions:
Beowulf
For Time
1,000 meter Row
800 meter Run
50 Ring Dips
100 Pull-Ups
150 Jumping Ball Slams
800 meter Run
1,000 meter Row
Wod Type: Benchmark WodsFor Time
Competitions:
A Walk to Remember
AMRAP in 15 minutes
10 Box Jumps (24/20 in)
30 foot Handstand Walk
10 Toes-to-Bars
30 foot Handstand Walk
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Freak
For Time
21 Thrusters (95/65 lb)
21 Pull-Ups
800 meter Run
30 Kettlebell Swings (2/1.5 pood)
30 Pull-Ups
50 Double-Unders
50 AbMat Sit-Ups
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/16 lb)
Wod Type: Benchmark WodsFor Time
Competitions:
Mind Eraser
AMRAP in 20 minutes
7 Power Cleans (135/95 lb)
7 Burpees
200 meter Run
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Bonnie
5 Rounds for Time
15 Lateral Barbell Burpees
12 Overhead Lunges (105/75 lb)
9 Thrusters (105/75 lb)
6 Alternating Pistols
Time Cap: 20 minutes
Wod Type: Benchmark WodsFor Time
Competitions:
Gwen
15-12-9 Reps for Load
Clean-and-Jerks (unbroken)
Rest as needed between sets
Competitions: