What are the CrossFit benchmark workouts?

Other Benchmarks:

Angie

For Time:

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats

Barbara

5 rounds for time:

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats

Chelsea

Each min on the min for 30 min:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Cindy

As many rounds as possible in 20 min:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Diane

21-15-9 reps, for time:

  • Deadlift 225 lbs
  • Handstand push-ups

Elizabeth

21-15-9 reps, for time:

  • Clean 135 lbs
  • Ring Dips

Fran

21-15-9 reps, for time:

  • Thruster 95 lbs
  • Pull-ups

Grace

30 reps for time:

  • Clean and Jerk 135 lbs

Helen

3 rounds for time:

  • 400 meter run
  • 1.5 pood Kettlebell swing x 21
  • Pull-ups 12 reps

Isabel

30 reps for time:

  • Snatch 135 pounds

Jackie

For time:

  • 1000 meter row
  • Thruster 45 lbs (50 reps)
  • Pull-ups (30 reps)

Karen

For time:

  • Wall-ball 150 shots

Linda

(aka “3 bars of death”)

For Time: 10/9/8/7/6/5/4/3/2/1 rep

  • Deadlift 1 1/2 BW
  • Bench BW
  • Clean 3/4 BW

Mary

As many rounds as possible in 20 min:

  • 5 Handstand push-ups
  • 10 1-legged squats
  • 15 Pull-ups

Nancy

5 rounds for time:

  • 400 meter run
  • Overhead squat 95 lbs x 15

The New Girls

Annie

50-40-30-20 and 10 reps for time:

  • Double-unders
  • Sit-ups

Eva

5 rounds for time:

  • Run 800 meters
  • 2 pood KB swing, 30 reps
  • 30 pullups

Kelly

Five rounds for time:

  • Run 400 meters
  • 30 box jump, 24 inch box
  • 30 Wall ball shots, 20 pound ball

Lynne

5 rounds for max reps:

  • Bodyweight bench press (e.g., same amount on bar as you weigh)
  • Pullups

Nicole

As many rounds as possible in 20 minutes:

  • Run 400 meters
  • Max rep Pull-ups

Note number of pull-ups completed for each round.