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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For Time

50 Plate Overhead Lunges (45/25 lb)
40 Pull-Ups
30 Thrusters (95/65 lb)
20 Burpees
10 Squat Cleans (135/95 lb)

30 Rounds for Time

1 Squat Clean (95/65 lb)
1 Hang Squat Clean (95/65 lb)
1 Thruster (95/65 lb)

For Time

21 Thrusters (95/65 lb)
21 Pull-Ups
15 Squat Cleans (135/95 lb)
15 Ring Dips
9 Deadlifts (225/155 lb)
9 Handstand Push-Ups

50-40-30-20-10 Reps For Time

Double-Unders
Sit-Ups

10 Rounds for Time

4 Strict Muscle-Ups
7 Strict Handstand Push-Ups
12 Kettlebell Snatches (70/53 lb)

11-9-7-5 Reps for Time

Power Snatches (135/95 lb)
Bar Muscle-Ups

Time Cap: 15 minutes

For Time

1,000 meter Row
50 Thrusters (45/35 lb bar)
30 Pull-Ups

For Time

30 Snatches (135/95 lb)

21-15-9 Calories for Time

Assault Air Bike
Row

5 Rounds for Time

5 Single Arm Dumbbell Snatches (75/40 lb)
10 Dumbbell Lunges (75/40 lb)
15 GHD Sit-Ups
20 calorie Assault Air Bike