AMRAP in 20 minutes
6 Thrusters (135/95 lb)
8 Power Curls (135/95 lb)
10 Back Lunges (135/95 lb)
12 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.
Tearjerker
5 Rounds for Time
10 Push Presses (95/65 lb)
15 calorie Assault Air Bike
10 Sumo Deadlift High-Pulls (95/65 lb)
15 Sit-Ups
10 Front Squats (95/65 lb)
Wod Type: Benchmark WodsFor Time
Competitions:
Back Breaker
AMRAP in 20 minutes
4 Handstand Push-Ups
8 Box Jumps
12 Back Squats
16 Knees-to-Elbows
20 calorie Assault Air Bike
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Jackpot 777
AMRAP in 21 minutes
7 calorie Assault Air Bike
7 Bear Complexes (135/75 lb)
7 Chest-to-Bar Pull-Ups
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
The Chief
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Cindy Full of Grace
3 Cycles, For Time:
3 Rounds of "Cindy"
10 Clean-and-Jerks (135/95 lb)
Wod Type: Benchmark WodsFor Time
Competitions:
Filthy Fifty
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders
Wod Type: Benchmark WodsFor Time
Competitions:
Polar Bear, I Swear
5 Rounds for Time
5 Bear Complexes (135/95 lb)
30 ft Dumbbell Bear Walk (2 x 30/20 lb)
200 meter Run
Wod Type: Benchmark WodsFor Time
Competitions:
Betty
5 Rounds For Time
12 Push Presses (135/95 lb)
20 Box Jumps (24/20 in)
Movements: Box JumpPush Press
Competitions:
Alexander Lopez
3 Rounds for Time
40 Burpees
30 Kettlebell Swings (55/35 lb)
20 Box Jumps (24/20 in)
10 Pull-Ups
Buy In and Cash Out with:
1 mile Run
Wod Type: Benchmark WodsFor Time
Competitions: