CrossFit Benchmark Workouts

Discover more popular 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)

Air Force Workout

Baseline WOD

FOR TIME: 500-meter row, 40 air squats, 30 sit-ups, 20 push-ups, 10 pull-ups

Baseline Workout

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

Bear Complex Workout

CrossFit Total WOD

TOTAL LOAD: Total sum of the best from each lift: back squat, shoulder press, deadlift. (3 attempts for each lift)

CrossFit Total Workout

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

Fight Gone Bad Workout

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

Filthy 50 Workout

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)

The Chief Workout

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.