CrossFit Benchmark Workouts

CrossFit benchmark workouts are not usually repeated often. This allows you to track your progress, while still not falling into a routine.

Benchmark Girls

Annie

Double-unders
Sit-ups

50-40-30-20 and 10 rep rounds for time.

Eva

Run 800 meters
2 pood KB swing, 30 reps
30 pullups

5 rounds for time.

Kelly

Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Five rounds for time

Nicole

Run 400 meters
Max rep Pull-ups

s many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

Lynne

Bodyweight bench press
(same amount on bar as you weigh)
Pullups

5 rounds for max reps. There is NO time component to this WOD.

Angie

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

For Time. Complete all reps of each exercise before moving to the next.

Barbara

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

5 rounds for time

Chelsea

5 Pull-ups
10 Push-ups
15 Squats

Each min on the min for 30 min

Cindy

5 Pull-ups
10 Push-ups
15 Squats

As many rounds as possible in 20 min

Jackie

1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

For time

Fran

Thruster 95 lbs
Pull-ups

21-15-9 reps, for time

Karen

150 Wall-ball

For time

 

Heroes Workout

JT

Handstand push-ups
Ring dips
Push-ups

21-15-9 reps, for time

Michael

Run 800 meters
50 Back Extensions
50 Sit-ups

3 rounds for time

Danny

24″ box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups

AMRAP in 20 minutes

Murph

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

For time. Partition the pull-ups, push-ups, and squats as needed.

Daniel

50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

For time

Tommy V

115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

For time

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