5 Rounds for Time
10 Snatches (95/65 lb)
15 Pull-Ups
20 Thrusters (75/55 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.
Inman Mile
The Climb
9-15-21 Reps for Time
Calorie Assault Airbike
Handstand Push-Ups
Wod Type: Benchmark WodsFor Time
Movements: Air Biking/Assault BikingHandstand Push-Up
Competitions:
10×10
10 Rounds for Time
10 calorie Assault Air Bike
10 Squat Snatches (95/65 lb)
10 Push-Ups
10 Russian Twists (25/15 lb)
Wod Type: Benchmark WodsFor Time
Competitions:
You Go I Go
AMRAP (with a Partner) in 12 minutes
7 Burpees
6/4 calorie Assault Airbike
3 Right-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)
3 Left-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)
Switch after every completed round.
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Baby Got Back Squat
AMRAP in 30 minutes
6 Handstand Push-Ups
12 Box Jumps (24 in)
18 Back Squats (185/135 lb)
24 AbMat Sit-Ups
30 calorie Assault Air Bike
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Assault-Con
EMOM in 40 minutes
Complete the following movements every 10 minutes on the minute for 4 Rounds:
500 meter Row
400 meter Run
1 mile Assault Air Bike
20 Air Squats
15 Push-Ups
10 Pull-Ups
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Test 3
For Reps in 8 minutes
Tabata Air Squats
Rest 10 seconds, then:
Max Muscle Ups
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Painstorm XXIV
For Time
100 meter Run
50 Burpees
200 meter Run
100 Push-Ups
300 meter Run
150 Lunges
400 meter Run
200 Air Squats
300 meter Run
150 Lunges
200 meter Run
100 Push-Ups
100 meter Run
50 Burpees
Competitions:
Brandon’s Bad Day
3 Rounds for Time
15 Overhead Squats (95/65 lb)
15 L-Pull-Ups
15 Split Jerks (95/65 lb)
15 Knees-to-Elbows
15 Squat Hang Cleans (95/65 lb)
15 Weighted Back Extensions (25/10 lb plate)
Wod Type: Benchmark WodsFor Time
Competitions: