Looking for more? View the other CrossFit benchmark workouts.
Air Force WOD
20 thrusters, 20 sumo deadlift high-pulls, 20 push jerks, 20 overhead squats, 20 front squats (95/65lb for each movement with 4 burpees at the start of each minute)
Fight Gone Bad WOD
Three rounds with a running clock: 1 minute wall balls (20/14lb), 1 minute sumo deadlift high-pulls (75/55lb), 1 minute box jumps (20″), 1 minute push press (75/55lb), 1 minute row, 1 minute rest
Filthy 50 WOD
For time: 50 box jumps (24/20 inch), 50 jumping pull-ups, 50 kettlebell swings (1/0.75 pood), 50 walking lunges, 50 knees-to-elbows, 50 push presses (45/35lb), 50 back extensions, 50 wall balls (20/14lb), 50 burpees, 50 double-unders
Typically the CrossFit benchmark workouts are the girl WODs, however, there are several other popular workouts that are considered benchmarks. Just like the girls, these workouts are designed to provide athletes with a way to measure their performance over time.
Each of the WODs below provide a unique challenge, based on the CrossFit ideal of functional whole body workouts.