Looking for more? View the other CrossFit benchmark workouts.
Air Force WOD
FOR TIME: 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)
Baseline WOD
FOR TIME: 500-meter row, 40 air squats, 30 sit-ups, 20 push-ups, 10 pull-ups
Bear Complex WOD
FOR LOAD: Five rounds for load: complete 7 unbroken sets of this complex: 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press
CrossFit Total WOD
TOTAL LOAD: Total sum of the best from each lift: back squat, shoulder press, deadlift. (3 attempts for each lift)
Fight Gone Bad WOD
TOTAL REPS: 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: 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
The Chief WOD
AMRAP: Five rounds of 3-minute AMRAP: 3 power cleans (135/95lb), 6 push-ups, 9 air squats (1 minute rest after each round)
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.