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.
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)