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

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

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)

AMRAP in 40 minutes

5 Deadlifts (70/50 lb)
5 Hang Power Cleans (70/50 lb)
5 Front Squats (70/50 lb)
5 Push Presses (70/50 lb)
5 Back Squats (70/50 lb)

For Time

60-50-40-30-20 calories of:
Row
Bike
Ski

Rest the same time you finished one set.

3 Rounds For Total Reps in 17 minutes

1 minute Burpees
1 minute Power Snatches (75/55 lb)
1 minute Box Jumps (24/20 in)
1 minute Thrusters (75/55 lb)
1 minute Chest-to-Bar Pull-Ups
1 minute Rest

AMRAP (with a Partner) in 5 minutes

As Many Burpees As Possible (alternating)

5 Rounds for Time

15 Deadlifts (155/105 lb)
10 Bar-Over Burpees
5 Power Cleans (155/105 lb)

AMRAP in 20 minutes

9 Pull-Ups
9 Squat Cleans (95/65 lb)
9 Kettlebell Swings (1.5/1 pood)
9 Toes-to-Bar
9 Push Presses (95/65 lb)
9 Burpees

3 Rounds for Time

10 Handstand Push-Ups
20 Hang Squat Cleans (115/80 lb)
3 Rope Climbs

For Time

50-40-30-20-10 reps of Barbell Curls (45/35 lb)
10-20-30-40-50 reps of Kettlebell Swings (1.5/1 pood)