5 Rounds for Time
15 Sumo Deadlift High-Pulls (95/65 lb)
30 calorie Assault Air Bike
45 AbMat Sit-Ups
60 Single-Unders
Wod Type: Benchmark WodsFor Time
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.
Firebreather
5 Rounds for Time
20 Back Squats (185/135 lb)
20 Bent Over Rows (185/135 lb)
20 Ground Presses (185/135 lb)
20 GHD Extensions
20 calorie Assault Air Bike
Wod Type: Benchmark WodsFor Time
Competitions:
Heinz 57
For Time
57 calorie Row
57 Kettlebell Swings (24/16 kg)
57 Dumbbell Snatches (50/35 lb)
57 Wall Ball Shots (20/14 lb)
57 Push-Ups
57 calorie Assault Bike
Wod Type: Benchmark WodsFor Time
Competitions:
C-Note
For Time
100 Single-Unders
100 Pull-Ups
100 Lunges
100 Push-Ups
100 calorie Row
100 Sit-Ups
100 Air Squats
100 calorie Assault Air Bike
Wod Type: Benchmark WodsFor Time
Competitions:
Barbara
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 minutes Rest
Competitions:
Calvario
Three AMRAPs in 24 minutes
AMRAP in 6 minutes:
5 Sumo Deadlift High-Pulls (60/40 kg)
10 Hang Squat Cleans (60/40 kg)
15 Push Presses (60/40 kg)
Rest 3 minutes
Then, AMRAP in 6 minutes:
50 Double-Unders
100 meter Shuttle Sprint
250 meter Row
Rest 3 minutes
Then, AMRAP in 6 Minutes:
15 Pull-Ups
30 Box Jump-Overs (60/50 cm)
45 Air Squats
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Laura Mayes
4 Rounds for Time
40 Double-Unders
12 Shoulder-to-Overheads (135/95 lb)
12 Back Squats (135/95 lb)
12 Burpees
Wod Type: Benchmark WodsFor Time
Competitions:
Lynne
Wetterling
AMRAP in 19 minutes
8 Burpee Box Jumps (24/20 in)
9 Power Cleans (95/65 lb)
11 calorie Row
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Stairway to Heaven
For Time
Part A
From 0:00-20:00, EMOM of:
20 Box Step-Ups (40/30 lb Weight Vest)
Rest 3 minutes
Part B
From 23:00-43:00, EMOM of:
20 Box Step-Ups (20/14 lb Weight Vest)
Rest 3 minutes
Part C
Finally, from 46:00-1:06:00, perform:
400 Box Step-Ups
Movements: Box Step-Up
Competitions: