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.
→ 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 WOD
Baseline — For time: 500-meter row, 40 air squats, 30 sit-ups, 20 push-ups, 10 pull-ups. (See how to do the Baseline WOD)
Bear Complex — 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. (See how to do the Bear Complex WOD)
CrossFit Total — Total sum of the best from each lift: back squat, shoulder press, deadlift. (3 attempts for each lift). (See how to do the CrossFit Total WOD)
Fight Gone Bad — 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. (See how to do the Fight Gone Bad WOD)
Filthy 50 — 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. (See how to do the Filthy 50 WOD)
The Chief — Five rounds of 3-minute AMRAP: 3 power cleans (135/95lb), 6 push-ups, 9 air squats (1 minute rest after each round). (See how to do the The Chief WOD)