For Time
150 Sit-Ups
1000 meter Row
150 Sit-Ups
Wod Type: Benchmark WodsFor Time
Movements: Row (Rowing)Sit-Up
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.
The Big Push
For Time
21, 18, 15, 12, 9, 6, 3 reps of:
Calorie Assault Air Bike
Thrusters (95/65 lb)
Bar-Facing Burpees
Wod Type: Benchmark WodsFor Time
Competitions:
Assault Bulldozer
AMRAP in 20 minutes
20 calorie Assault Air Bike
15 Wall Ball Shots (20/14 lb)
10 Sumo Deadlift High Pulls (95/65 lb)
5 Push-Ups
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Assault Insanity
5 Rounds for Time
10 Sumo Deadlift High-Pulls (95/65 lb)
10 Push Presses (95/65 lb)
10 Barbell Lunges (95/65 lb)
10 Burpees
10 calorie Assault Air Bike
Wod Type: Benchmark WodsFor Time
Competitions:
Assault Pyramid
For Time
3-6-9-12-15-12-9-6-3 Reps each of:
Clean-and-Jerks (135/95 lb)
Burpees
Knees-to-Elbows
Calorie Assault Air Bike
Wod Type: Benchmark WodsFor Time
Competitions:
Pull-Press-Pedal-Squat
AMRAP in 24 minutes
3 Muscle-Ups
6 Kettlebell Thrusters
9 Box Jumps
12 Sumo Deadlift High-Pulls
15 calorie Assault Air Bike
18 Push-Ups
21 AbMat Sit-Ups
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Candy
5 Rounds for Time
20 Pull-Ups
40 Push-Ups
60 Air Squats
Competitions:
Modified Cindy
10 Rounds For Time
1-2-3-4-5-6-7-8-9-10 Clean-and-Jerks (155/105 lb)
5 Pull-Ups
10 Push-Ups
15 Air Squats
Wod Type: Benchmark WodsFor Time
Competitions:
San Fran Crippler
For Time
30 Back Squats (bodyweight)
1,000 meter Row
Wod Type: Benchmark WodsFor Time
Movements: Back SquatRow (Rowing)
Competitions:
Painstorm XII
For Time
400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run
Perform all barbell movements with an olympic bar only (45/35 lb). Run without the bar.
Wod Type: Benchmark WodsFor Time
Competitions: