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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EMOM (with a Partner) in 20 minutes

5 Thrusters (95/65 lb)
5 Burpees

While partner hangs from Pull-Up Bar

For Time (with a Partner)

30 Pull-Ups
50 Wall Ball Shots
50 Sit-Ups
100 Kettlebell Swings

Perform every two minutes:
10 Burpees

3 Rounds for Time

50 Pistols (alternating legs)
7 Muscle-Ups
10 Hang Power Cleans (175/125 lb)

For Time

21 Weighted Pistols (65/45 lb dumbbell)
15 Clean-and-Jerks (185/135 lb)
9 Muscle-Ups

15 minutes Rest

Then, For Time:
21 Parallette Handstand Push-Ups
15 Snatches (165/115 lb)
9 Muscle-Ups

EMOM (with a Partner) in 15 minutes

8 Alternating Dumbbell Snatches

After each 3 minutes perform:
50 Double-Unders

For Time

2 Rounds of:
750 meter Row
20 Handstand Push-Ups

Then, 2 Rounds of:
20 Thrusters (115/75 lb)
20 L-Pull-Ups

3 Rounds for Time

7 Thrusters (165/110 lb)
15 Muscle-Ups
10 Power Snatches (165/110 lb)

For Time

800 meter Run
50 Thrusters (45/35 lb barbell)
30 Pull-Ups

AMRAP in 10 minutes

Kettlebell Power Snatches (24/16 kg)