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 (with a Partner)

5,000 meter Row
50 Front Squats
60 Box Jumps

For Time

25 Pull-Ups
50 Deadlifts (135/95 lb)
50 Push-Ups 
50 Box Jumps (24/20 in)
50 Floor Wipers (135/95 lb) (one count)
50 Alternating Kettlebell Clean-and-Presses (1/.75 Pood)
25 Pull-Ups

AMRAP in 20 minutes

20 Thrusters (135/95 lb)
20 Pull-Ups
20 Burpees

AMRAP, Three 4-minute Rounds in 12 minutes

4 minutes of Clean-and-Jerks (135/95 lb)
4 minutes of Rowing (calories)
4 minutes of Burpees

For Time

30 Clean-and-Jerks (135/95 lb)

Four Tabatas in 16 minutes

Wall Ball Shots (20/14 lb)
Toes to Bars
Row (Calories)
Power Cleans (135/95 lb)

15-12-9 Reps for Time

Deadlifts (155/105 lb)
21 foot Handstand Walk
Handstand Push-Ups

3 Rounds for Time

10 Ground-to-Overheads (95/65 lb)
200 yard Shuttle Sprint (50 yards there and back, twice)

AMRAP (with a Partner) in 20 minutes

500 meter Run
10 Pull-Ups
10 Toes-to-Bars
10 Overhead Walking Lunges (45/35 lb barbell)

21-15-9 Reps For Time

Thrusters (95/65 lb)
Pull-Ups