Benchmark and Hero Workouts

CrossFit’in ideal antreman program yaklaşımını yansıtan Benchmark Wod’ları aynı zamanda CrossFit yapan kişilerin zaman içindeki performans gelişimini ölçmek için yaratılmıştır. Ayrıca bu WOD’lar atletlerin gelişim sürecinde bazı gözle görülmeyen hususları ve ayrıntıları da ortaya çıkartılması bakımından antreman programlarında düzenli olarak kullanılmaktadır. Benchmark WOD’ları mutlaka bir kadın ismi verilmek suretiyle diğer WOD’lardan ayrıştırılmaktadır.

İsim WOD Süre / Tekrar
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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