Benchmark and Hero Workouts

Benchmark WODs, being exemplars of the CrossFit’s ideal training approach, is designed for measuring CrossFit athletes’ performance improvements. In addition, these WODs are regularly used in training programs in terms of revealing some unseen performance points and details in the development process of athletes.Benchmark WODs will be readily distinguished from other WODs by their being given, in each instance, a female name.

Name WOD Time / Reps
Amanda 9, 7 and 5 reps of:
- Muscle-ups
- Snatches (135/95 lb.)
For Time
Angie - 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
For Time
Annie - Double-unders
- Sit-ups
50-40-30-20 and 10 rep rounds for time
Barbara - 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
5 rounds
Rest precisely three minutes between each round.
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
Diane - Deadlift (225/155 lbs)
- Handstand push-ups
21-15-9 reps, for time
Elizabeth - Clean (135/95 lbs)
- Ring Dips
21-15-9 reps, for time
Eva - Run 800 meters
- 2/1.5 pood KB swing, 30 reps
- 30 pullup
5 rounds for time.
Fran - Thruster 95/65 lbs
- Pull-ups
21-15-9 reps, for time
Grace - Clean and Jerk 135/95 lbs 30 reps for time
Helen - 400 meter run
- 1.5/1 pood Kettlebell swing x 21
- Pull-ups 12 reps
3 rounds for time
Isabel - Snatch 135/95 pounds 30 reps for time
Jackie - 1000 meter row
- Thruster 45/35 lbs (50 reps)
- Pull-ups (30 reps)
For Time
Karen - Wall-ball 150 shots,
(20/14 lb, 10/9 ft)
For Time
Kelly - Run 400 meters
- 30 box jump, 24/20 inch box
- 30 Wall ball shots, 20/14 lbs
5 rounds for time.
Linda - Deadlift 1 1/2 BW
- Bench BW
- Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep rounds for time
Lynne - Bodyweight bench press
- Pullups
5 rounds for max reps.
Mary - 5 Handstand push-ups
- 10 1-legged squats
- 15 Pull-ups
As many rounds as possible in 20 min
Nancy - 400 meter run
- 15 Overhead squat 95/65 lbs
5 rounds for time
Nicole - Run 400 meters
- Max rep Pull-ups
As many rounds as possible in 20 min
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