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:
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.
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:
Heavy Load Long Distance
Recovery Day
3 Rounds, For Calories in 34 minutes
2 minutes Air Bike
2 minutes Rest
2 minutes Row
2 minutes Rest
2 minutes SkiErg
2 minutes Rest
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Ides of March
EMOM in 23 minutes
Part A:
10 Bench Presses (185/95 lb)
Part B:
10 Front Squats (185/95 lb)
Part C.
10 Pull-Ups
Part D:
10 calorie Assault Air Bike
Rest 1 minute after finishing each part.
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Assault Burnout
10 Rounds for Time
5 Kettlebell Thrusters (85/53 lb)
10 Kettlebell Sumo Deadlift High-Pulls (85/53 lb)
5 Burpee Box Jumps (30/24 in)
10 calorie Assault Air Bike
Wod Type: Benchmark WodsFor Time
Competitions:
Assault Overhead Complex
AMRAP in 20 minutes
2 Overhead Squats (75 lb)
4 Squat Snatches (75 lb)
6 Overhead Walking Lunges (75 lb)
8 Burpees
10 calorie Assault Air Bike
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Assault Flatline
For Time
60 calorie Standing Assault Air Bike (remove seat)
50 Squat Cleans (135/95 lb)
40 GHD Sit-Ups
30 Handstand Push-Ups
20 Chest-to-Bar Pull-Ups
10 Bar Over Burpees
Wod Type: Benchmark WodsFor Time
Competitions:
1775
AMRAP in 60 minutes
17 Power Cleans (135/95 lb)
75 Air Squats
At the end of each round, unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round.
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
The Longest Mile
4 Rounds for Time
10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-Ups
100 meter Run
10 Sit-Ups
100 meter Run
Competitions: