3 Rounds for Time
3 Thrusters (185/135 lb)
5 Box Jumps (36/30 in)
7 Deadlifts (315/205 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.
Miracle Mile
For Time
400 meter Run
25 Kettlebell Swings (55/35 lb)
200 meter Farmers Walk (55,40/35,30 lb)
200 meter Waiters Walk (40/30 lb)
25 Box Jumps (24/20 in)
100 meter Sprint
100 meter Walking Lunges
100 meter Sprint
100 meter Walking Lunges
5 Burpees
400 meter Medicine Ball Run (20/14 lb)
Wod Type: Benchmark WodsFor Time
Competitions:
Megan
21-15-9 Rounds for Time
Burpees
Kettlebell Swings (1.5/1 pood)
Double-Unders
Wod Type: Benchmark WodsFor Time
Competitions:
G.I. Gran
21-15-9 Reps for Time
Clean-and-Jerks (60/45 kg)
Burpee Pull-Ups
Wod Type: Benchmark WodsFor Time
Competitions:
Elizabeth
21-15-9 Reps For Time
Cleans (135/95 lb)
Ring Dips
Movements: CleanDip/Ring Dip/Tricep Dip
Competitions:
Tabata Barbell
With a Running Clock in 19 minutes
Tabata Deadlift (185/135 lb)
Tabata Hang Power Clean (135/95 lb)
Tabata Front Squat (85/65 lb)
Tabata Push Press (65/45 lb)
1 minute Rest between exercises
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Doc’s Double Header
AMRAP in 12 minutes
From 0:00-4:00, 3-6-9-12...Reps of:
Thrusters (95/65 lb)
Pull-Ups
4 minutes Rest
From 8:01-12:00, 3-6-9-12...Reps of:
Deadlifts (225/155 lb)
Handstand Push-Ups
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Rosa
5 Rounds for Time
10 Handstand Push-Ups
400 meter Run
Movements: Handstand Push-UpRun/Running
Competitions:
Amanda
9-7-5 Reps For Time
Muscle-Ups
Squat Snatches (135/95 lbs)
Competitions:
Heavy Fran
15-12-9 Reps For Time
Thrusters (135/95 lb)
Weighted Pull-Ups (45/30 lb)
Wod Type: Benchmark WodsFor Time
Competitions: