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 |
