WodBase

Benchmark

Benchmark workouts are CrossFit's gold standard for measuring fitness progress. These iconic, time-tested WODs—including Fran, Murph, and Helen—challenge your strength, endurance, and mental grit. Repeat them regularly to track your improvements, compare scores over time, and see tangible proof of how far you've come.

Air Force
For Time
4 rounds for time
  • 20 Thrusters (95/65 lb)
  • 20 Sumo Deadlift High Pulls (95/65 lb)
  • 20 Push Jerks (95/65 lb)
  • 20 Overhead Squats (95/65 lb)
  • 20 Front Squats (95/65 lb)
  • +1 more
Amanda
For Time
9-7-5 reps for time
  • Muscle-ups
  • Squat Snatches (135/95 lb)
Angie
For Time
For time
  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Air Squats
Annie
For Time
50-40-30-20-10 reps for time
  • Double-unders
  • Sit-ups
Badger
Rounds
3 rounds for time
  • 30 Squat Cleans (95/65 lb)
  • 30 Pull-ups
  • 800m Run
Barbara
Rounds
5 rounds for time (3 min rest between rounds)
  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Air Squats
Baseline
For Time
For time
  • 500m Row
  • 40 Air Squats
  • 30 Sit-ups
  • 20 Push-ups
  • 10 Pull-ups
Bear Complex
Rounds
5 rounds, 7 sequences per round
  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press (from behind the neck)
Blake
Rounds
4 rounds for time
  • 100ft Walking Lunge (45/25 lb overhead)
  • 30 Box Jumps (24/20 in)
  • 20 Wallball Shots (20/14 lb)
  • 10 Handstand Push-ups
Candy
Rounds
5 rounds for time
  • 20 Pull-ups
  • 40 Push-ups
  • 60 Squats
Chad
For Time
1000 Box Step-ups for time
  • Box Step-ups (20 in, 45/35 lb vest)
Chelsea
EMOM
Every minute on the minute for 30 minutes
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats
Cindy
AMRAP
20 minute AMRAP
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats
Clovis
For Time
For time with running bookends
  • 10 Mile Run
  • 150 Burpee Pull-ups
CrossFit Total
Rounds
Best of 3 attempts per lift
  • Back Squat (1 rep max)
  • Shoulder Press (1 rep max)
  • Deadlift (1 rep max)
Daniel
For Time
For time
  • 50 Pull-ups
  • 400m Run
  • 21 Thrusters (95/65 lb)
  • 800m Run
  • 21 Thrusters (95/65 lb)
  • +2 more
Diane
For Time
21-15-9 reps for time
  • Deadlifts (225/155 lb)
  • Handstand Push-ups
DT
Rounds
5 rounds for time
  • 12 Deadlifts (155/105 lb)
  • 9 Hang Power Cleans (155/105 lb)
  • 6 Push Jerks (155/105 lb)
Elizabeth
For Time
21-15-9 reps for time
  • Squat Cleans (135/95 lb)
  • Ring Dips
Erin
Rounds
5 rounds for time
  • 15 Split Cleans (135/95 lb)
  • 21 Pull-ups
Eva
For Time
5 rounds for time
  • 800m Run
  • 30 Kettlebell Swings (2 pood/1.5 pood - 70/53 lb)
  • 30 Pull-ups
Fibonacci
AMRAP
AMRAP in 20 minutes with Fibonacci sequence
  • Double-unders
  • Power Cleans (135/95 lb)
Fight Gone Bad
Rounds
3 rounds, 1 minute per station
  • Wall Ball Shots (20/14 lb to 10/9 ft)
  • Sumo Deadlift High Pull (75/55 lb)
  • Box Jump (20 inch)
  • Push Press (75/55 lb)
  • Row (Calories)
Filthy 50
For Time
For time
  • 50 Box Jumps (24/20 inch)
  • 50 Jumping Pull-ups
  • 50 Kettlebell Swings (35/26 lb)
  • 50 Walking Lunges (50 steps)
  • 50 Knees-to-Elbows
  • +5 more
Fran
For Time
21-15-9 reps for time
  • Thrusters (95/65 lb)
  • Pull-ups
Grace
For Time
30 reps for time
  • Clean & Jerk (135/95 lb)
Griff
For Time
2 rounds for time
  • 800m Run
  • 400m Run (backwards)
Gwen
Rounds
15-12-9 reps touch-and-go clean and jerks
  • Clean and Jerk (135/95 lb)
Haley
For Time
100 Snatches for time
  • Snatch (135/95 lb)
Helen
Rounds
3 rounds for time
  • 400m Run
  • 21 Kettlebell Swings (53/35 lb)
  • 12 Pull-ups
Hope
Rounds
3 rounds of 5 movements, scored like Fight Gone Bad
  • Burpees
  • Power Snatch (75/55 lb)
  • Box Jumps (24/20 in)
  • Thrusters (75/55 lb)
  • Chest-to-Bar Pull-ups
Hungover Helen
Rounds
3 rounds for time
  • 800m Run
  • 42 Kettlebell Swings (53/35 lb)
  • 21 Pull-ups
Isabel
For Time
30 reps for time
  • Snatches (135/95 lb)
Jackie
For Time
For time
  • 1000m Row
  • 50 Thrusters (45/35 lb)
  • 30 Pull-ups
JT
For Time
21-15-9 reps for time
  • Handstand Push-ups
  • Ring Dips
  • Push-ups
Kalsu
For Time
100 Thrusters for time with EMOM burpee penalty
  • Thrusters (135/95 lb)
  • Burpees (5 at the start of each minute)
Karen
For Time
150 reps for time
  • Wall Ball Shots (20/14 lb to 10/9 ft target)
Kelly
For Time
5 rounds for time
  • 400m Run
  • 30 Box Jumps (24/20 inch)
  • 30 Wall Ball Shots (20/14 lb)
Linda
For Time
10-9-8-7-6-5-4-3-2-1 reps for time
  • Deadlifts (1.5x bodyweight)
  • Bench Press (bodyweight)
  • Cleans (0.75x bodyweight)
Lola
AMRAP
5-minute AMRAP
  • 5 Push-ups
  • 1 Rope Climb (15 ft)
Loredo
Rounds
6 rounds for time
  • 24 Air Squats
  • 24 Push-ups
  • 24 Walking Lunges
  • 400m Run
Lumberjack 20
For Time
For time (chipper)
  • 20 Deadlifts (275/185 lb)
  • 400m Run
  • 20 Kettlebell Swings (70/53 lb)
  • 400m Run
  • 20 Overhead Squats (115/75 lb)
  • +9 more
Lynne
Rounds
5 rounds, max reps
  • Bench Press (bodyweight)
  • Pull-ups (max reps)
Maggie
Rounds
5 rounds for time
  • 20 Handstand Push-ups
  • 40 Pistols (alternating)
  • 60 Pull-ups
Marguerita
For Time
50-40-30-20-10 reps
  • Double-unders
  • Sit-ups
Mary
AMRAP
AMRAP 20 minutes
  • 5 Handstand Push-ups
  • 10 Pistols (alternating)
  • 15 Pull-ups
McGhee
AMRAP
30-minute AMRAP
  • 5 Deadlifts (275/185 lb)
  • 13 Push-ups
  • 9 Box Jumps (24/20 in)
Michael
Rounds
3 rounds for time
  • 800m Run
  • 50 Back Extensions
  • 50 Sit-ups
Murph
For Time
For time (partition pull-ups, push-ups, and squats as needed)
  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 mile Run
Nancy
For Time
5 rounds for time
  • 400m Run
  • 15 Overhead Squats (95/65 lb)
Nasty Girls
Rounds
3 rounds for time
  • 50 Air Squats
  • 7 Muscle-ups
  • 10 Hang Power Cleans (135/95 lb)
Nate
AMRAP
20-minute AMRAP
  • 2 Muscle-ups
  • 4 Handstand Push-ups
  • 8 Kettlebell Swings (70/53 lb)
Naughty Nancy
Rounds
5 rounds for time
  • 400m Run
  • 15 Overhead Squats (115/75 lb)
Nicole
AMRAP
AMRAP 20 minutes
  • 400m Run
  • Max Pull-ups
Nutts
For Time
10-1 descending ladder
  • Handstand Push-ups
  • Deadlifts (250/175 lb)
  • Box Jumps (30/24 in)
  • Pull-ups
Open 12.1
AMRAP
7-minute AMRAP
  • Burpees
Open 14.5
For Time
21-18-15-12-9-6-3 reps for time
  • Thrusters (95/65 lb)
  • Bar-Facing Burpees
Open 16.5
For Time
21-18-15-12-9-6-3 reps for time
  • Thrusters (95/65 lb)
  • Bar-Facing Burpees
Open 17.5
For Time
10 rounds for time
  • 9 Thrusters (95/65 lb)
  • 35 Double-unders
Open 18.5
For Time
21-15-9 reps for time
  • Thrusters (95/65 lb)
  • Chest-to-Bar Pull-ups
Open 20.1
For Time
10 rounds for time
  • 8 Ground-to-Overheads (95/65 lb)
  • 10 Bar-Facing Burpees
RJ
Rounds
5 rounds for time
  • 800m Run
  • 5 Rope Climbs (15 ft)
  • 50 Push-ups
The Chief
AMRAP
5 cycles of AMRAP 3 minutes (1 min rest between)
  • 3 Power Cleans (135/95 lb)
  • 6 Push-ups
  • 9 Air Squats
The Seven
For Time
7 rounds for time
  • 7 Handstand Push-ups
  • 7 Thrusters (135/95 lb)
  • 7 Knees-to-Elbows
  • 7 Deadlifts (245/165 lb)
  • 7 Burpees
  • +2 more
Tommy V
For Time
For time
  • 21 Thrusters (115/75 lb)
  • 12 Rope Climbs (15 ft) or 42 Pull-ups
  • 15 Thrusters (115/75 lb)
  • 9 Rope Climbs (15 ft) or 36 Pull-ups
  • 9 Thrusters (115/75 lb)
  • +1 more
Whitten
Rounds
5 rounds for time
  • 22 Kettlebell Swings (70/53 lb)
  • 22 Box Jumps (24/20 in)
  • 400m Run
  • 22 Burpees
  • 22 Wall Ball Shots (20/14 lb)
Wittman
Rounds
7 rounds for time
  • 15 Kettlebell Swings (53/35 lb)
  • 15 Power Cleans (95/65 lb)
  • 15 Box Jumps (24/20 in)
Zeus
Rounds
3 rounds for time
  • 30 Wall Ball Shots (20/14 lb)
  • 30 Sumo Deadlift High-pulls (75/55 lb)
  • 30 Box Jumps (20 in)
  • 30 Push Press (75/55 lb)
  • 400m Run
  • +1 more
Frequently Asked Questions