5 Rounds for Time
15 Deadlifts (155/105 lb)
10 Bar-Over Burpees
5 Power Cleans (155/105 lb)
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.
Christina
AMRAP in 20 minutes
9 Pull-Ups
9 Squat Cleans (95/65 lb)
9 Kettlebell Swings (1.5/1 pood)
9 Toes-to-Bar
9 Push Presses (95/65 lb)
9 Burpees
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Movember Cowboys
3 Rounds for Time
10 Handstand Push-Ups
20 Hang Squat Cleans (115/80 lb)
3 Rope Climbs
Wod Type: Benchmark WodsFor Time
Competitions:
Bad Karma
For Time
50-40-30-20-10 reps of Barbell Curls (45/35 lb)
10-20-30-40-50 reps of Kettlebell Swings (1.5/1 pood)
Wod Type: Benchmark WodsFor Time
Movements: CurlKettlebell Swing
Competitions:
Tri-Hard
For Time
From 0:00-4:00, perform:
45 Double-Unders
21 Toes-to-Bars
21 Handstand Push-Ups
Then, from 4:01-8:00, perform:
45 Double-Unders
15 Toes-to-Bars
15 Handstand Push-Ups
Finally, from 8:01, perform:
45 Double-Unders
9 Toes-to-Bars
9 Handstand Push-Ups
Wod Type: Benchmark WodsFor Time
Competitions:
Helen
3 Rounds For Time
400 meter Run 21 Kettlebell Swings (1.5/1 pood) 12 Pull-Ups
Competitions:
Charlotte
21-15-9 Reps, For Time
Overhead Squats (95/65 lb)
Sumo Deadlift High Pull (95/65 lb)
Movements: Overhead SquatSumo Deadlift High-Pull
Competitions:
Flower
For Max Reps
To the tune of the song "Flower" perform the following movements for every mention of:
Bring Sally Up: Hold top of the Push-Up
Bring Sally Down: Hold the bottom of the Push-Up (keep chest 1 in off the ground)
Movements: Push-Up
Competitions: