Question 1

What are CrossFit benchmark workouts?

Accepted Answer

Benchmark workouts are standardized CrossFit workouts used to measure and track fitness progress over time. They include The Girls (named workouts like Fran, Grace, and Cindy), Hero WODs honoring fallen service members, and other established tests that allow athletes worldwide to compare their performance.

Question 2

How do I choose the right workout for my level?

Accepted Answer

Start by looking at the workout type and movements involved. Each workout on WodBase includes scaling options for different fitness levels. Beginners should focus on mastering proper movement patterns and consider scaling weights and reps. As you progress, you can work toward RX (prescribed) standards.

Question 3

What does RX mean in CrossFit?

Accepted Answer

RX (or 'as prescribed') means completing a workout exactly as written with the specified weights, movements, and rep schemes. Scaling options modify the workout to match your current abilities while still providing an effective training stimulus.

Question 4

How often should I do benchmark workouts?

Accepted Answer

Retesting benchmark workouts every 8-12 weeks is ideal for tracking progress. This gives your body enough time to adapt to training and show measurable improvements. Recording your times and scores helps you set goals and see how your fitness evolves.

Question 5

What equipment do I need for CrossFit workouts?

Accepted Answer

Equipment needs vary by workout. Many WODs require a barbell, pull-up bar, and/or kettlebell. Some workouts are bodyweight-only and need no equipment. Each workout page lists the specific equipment needed, and many movements can be substituted based on what you have available.

Question 6

What's the difference between AMRAP, EMOM, and For Time workouts?

Accepted Answer

AMRAP (As Many Rounds As Possible) has you complete as much work as possible in a set time. EMOM (Every Minute On the Minute) prescribes work at the start of each minute with remaining time as rest. For Time workouts have fixed work to complete as quickly as possible. Each format tests different aspects of fitness.