CrossFit benchmark WODs
The Girls, Hero WODs and the classic benchmarks every CrossFit athlete tests sooner or later. Each page explains the workout, the movement standards, how to scale it and what a good score looks like, so you can log your first attempt with confidence.
The Girls
Fran
For time · Time cap 10 min
21-15-9 reps for time of: Thrusters (95/65 lb, 43/30 kg) Pull-ups
Grace
For time · Time cap 10 min
30 clean and jerks for time (135/95 lb, 61/43 kg)
Diane
For time · Time cap 10 min
21-15-9 reps for time of: Deadlifts (225/155 lb, 102/70 kg) Handstand push-ups
Helen
For time · Time cap 15 min
3 rounds for time of: 400m run 21 kettlebell swings (53/35 lb, 24/16 kg) 12 pull-ups
Elizabeth
For time · Time cap 10 min
21-15-9 reps for time of: Cleans (135/95 lb, 61/43 kg) Ring dips
Isabel
For time · Time cap 10 min
30 snatches for time (135/95 lb, 61/43 kg)
Jackie
For time · Time cap 15 min
For time: 1000m row 50 thrusters (45/35 lb, 20/16 kg) 30 pull-ups
Karen
For time · Time cap 15 min
150 wall ball shots for time (20/14 lb, 9/6 kg)
Nancy
For time · Time cap 20 min
5 rounds for time of: 400m run 15 overhead squats (95/65 lb, 43/30 kg)
Annie
For time · Time cap 15 min
50-40-30-20-10 reps for time of: Double-unders Sit-ups
Cindy
AMRAP (rounds + reps) · Time cap 20 min
AMRAP in 20 minutes: 5 pull-ups 10 push-ups 15 air squats
The Heroes
Other benchmarks
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