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.)

9, 7 and 5 reps of:
- Muscle-ups
- Snatches (135/95 lb.)

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