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.

Search...

For Time

25 Burpees
25 Power Cleans (135/95 lb)
25 Burpees

7 Wall Ball Shots (20/14 lb) at the top of each minute

50 Rounds for Time

1 Burpee
1 Push-Up
1 Jumping-Jack
1 Sit-Up
1 Handstand

5 Rounds for Time

1,000 meter Row
1,000 lb Cleans*

*Pick a weight and divide the chosen weight to 1,000 for the number of reps to be completed each round.

Time Cap: 33 minutes

21-15-9 Reps for Time

Thrusters (135/95 lb)
Pull-Ups
Squat Cleans (135/95 lb)
Ring Dips
Deadlifts (135/95 lb)
Handstand Push-Ups

AMRAP in 8 minutes

12 Ring Dips
10 Strict Presses (20/15 kg bar)
8 Thrusters (20/15 kg bar)
6 Push-Ups
4 Kettlebell Sumo Deadlift High-Pulls (24/20 kg)

21-15-9 Reps for Time

Deficit Strict Handstand Push-Ups (10/7 in)
Push-Ups
Strict Presses (50/35 kg)

For Time

Buy-In:
400 meter Run

1-2-3-4-5-6-7-8-9-10 reps of:
Muscle-Ups
Snatches (135/95 lb)

Buy-Out:
400 meter Run

5 Rounds for Time

800 meter Run 
15 Dumbbell Thrusters (45/35 lb)
15 Pull-Ups

For Time, Fast and Heavy

21 Dumbbell Thrusters
400 meter Run 
18 Dumbbell Thrusters
400 meter Run 
15 Dumbbell Thrusters
400 meter Run