Benchmark WODs

The Women

“Angie”

100 pull-ups
100 push-ups
100 sit-ups
100 squats
For time

“Annie”

Double-unders
Sit-ups
50|40|30|20|10 rep rounds
For time

“Cindy”

5 pull-ups
10 push-ups
15 squats
20 Minute AMRAP

“Diane”

Deadlift @ 225 lb
Handstand push-ups
21-15-9 reps
For time

“Elizabeth”

Clean @ 135 lb
Ring dips
21-15-9 reps
For time

“Eva”

Run 800 meters
30 Kettlebell swings @ 2 pd
30 pull-ups
5 rounds
For time

“Fran”

Thruster @ 95 lb
Pull-ups
21-15-9 reps
For time

“Grace”

Clean & jerk @ 135 lb
30 reps
For time

“Helen”

400 meter run
21 Kettlebell swings @ 1.5 pd
12 pull-ups
3 rounds
For time

“Isabel”

Snatch @ 135 lb
30 reps
For time

“Jackie”

1000 meter row
50 thrusters @ 45 lb
30 pull-ups
For time

“Karen”

150 wall ball shots
For time

“Kelly”

Run 400 meters
30 box jumps @ 24 inches
30 wall ball shots @ 20 lb
5 rounds
For time

“Linda”

Deadlift @ 1½ body weight
Bench press @ body weight
Clean @ ¾ body weight
10|9|8|7|6|5|4|3|2|1 rep rounds
For time

“Lynne”

Bench press @ body weight
Pull-ups
5 rounds
For max reps

“Mary”

5 Handstand push-ups
10 single-leg squats
15 pull-ups
20 Minute AMRAP

“Nancy”

400 meter run
15 overhead squats @ 95 lb
5 rounds
For time

“Nicole”

400 meter run
Max rep pull-ups
20 Minute AMRAP
Note the number of pull-ups for each round.

CrossFit Hero Workouts

“Badger”

30 Squat cleans @ 95 lb
30 Pull-ups
Run 800 meters
3 rounds
For time

“Daniel”

50 Pull-ups
400 meter run
21 Thrusters @ 95 lb
800 meter run
21 Thrusters @ 95 lb
400 meter run
50 Pull-ups
For time

“Erin”

15 Dumbbells split clean @ 40 lb
21 Pull-ups 5 rounds
For time

“Griff”

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
For time

“Jason”

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
For time

“Josh”

21 Overhead squats @ 95 lb
42 Pull-ups
15 Overhead squats @ 95 lb
30 Pull-ups
9 Overhead squats @ 95 lb
18 Pull-ups
For time

“Joshie”

21 Dumbbell snatches @ 40 lb. right arm
21 L Pull-ups
21 Dumbbell snatches @ 40 lb. left arm
21 L Pull-ups
3 rounds
For time

“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

“Mr. Joshua”

Run 400 meters
30 Glute-ham sit-ups
15 Deadlifts @ 250 lb
5 rounds
For time

“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.
Start and finish with a mile run.
If you have a twenty pound vest or body armor, wear it.

“Nate”

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings @ 2 pd.
20 Minute AMRAP

“Randy”

Power snatch @ 75 lb.
75 reps
For time

“Ryan”

7 Muscle-ups
21 Burpees
5 rounds
For time

“Tommy V”

21 Thrusters @ 115 lb
15 ft Rope Climb, 12 ascents
15 Thrusters @ 115 lb
15 ft Rope Climb, 9 ascents
9 Thrusters @ 115 lb
15 ft Rope Climb, 6 ascents
For time

Other Named Workouts

“Fight Gone Bad”

Wall ball  @ 20 lb, 10 ft target – for reps
Sumo deadlift high-pull @ 75 lb – for reps
Box jump @ 20″ – for reps
Push press  @ 75 lb. – for reps
Row, for calories
3 rounds
For total points (count reps + calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

“Filthy Fifty”

50 Box jumps @ 24″
50 Jumping pull-ups
50 Kettlebell swings @ 1 pd.
50 Walking lunges
50 Knees to elbows
50 Push press @ 45 lb.
50 Back extensions
50 Wall ball shots @ 20 lb.
50 Burpees
50 Double-unders
For time

“GI Jane”

100 Burpee pull-ups
For time

“Nasty Girls”

50 Squats
7 Muscle-ups
10 Hang power-cleans @ 135 lb.
3 rounds
For time

“Quarter Gone Bad”

Thrusters @ 135 lb. for 15 seconds
Rest 45 seconds
Weighted Pull-ups @ 50 lb. for 15 seconds
Rest 45 seconds
Burpees for 15 seconds
Rest 45 seconds
5 rounds
For total reps

“Tabata Something Else”

Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with no rest between exercises.
Scoring: Total reps from all four stations (32 intervals).

“Tabata This”

Tabata Squats
Tabata Rows
Tabata Pull-ups
Tabata Sit-ups
Tabata Push-ups
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with one minute break between exercises.
Scoring: Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.