CrossFit Benchmark Workouts
The classic WODs every athlete should know. Track your progress, test your engine, build your strength, and see what kind of badger you really are.
The Girls
Fran
21-15-9 thrusters and pull-ups.
Grace
30 clean and jerks for time.
Helen
3 rounds: 400m run, 21 kettlebell swings, 12 pull-ups.
Diane
21-15-9 deadlifts and handstand push-ups.
Cindy
20-minute AMRAP: 5 pull-ups, 10 push-ups, 15 air squats.
Annie
50-40-30-20-10 double unders and sit-ups.
Karen
150 wall balls for time.
Nancy
5 rounds: 400m run and 15 overhead squats.
Elizabeth
21-15-9 cleans and ring dips.
Jackie
1000m row, 50 thrusters, 30 pull-ups.
Isabel
30 snatches for time.
Angie
100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats.
Hero Workouts
Murph
1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run.
DT
5 rounds of deadlifts, hang power cleans, and push jerks.
Nate
20-minute AMRAP with muscle-ups, handstand push-ups, and kettlebell swings.
Randy
75 power snatches for time.
Tommy V
Thrusters and rope climbs.
Jerry
1 mile run, 2K row, 1 mile run.
Luce
Running, deadlifts, and ring dips.
Holleyman
30 rounds of wall balls, power cleans, and handstand push-ups.
Chad
1,000 box step-ups for time.
CrossFit Open Benchmarks
Open 11.6 / 12.5
Thrusters and chest-to-bar pull-ups.
Open 14.1
Double unders and power snatches.
Open 17.5
Thrusters and double unders.
Open 19.2
Toes-to-bar, double unders, and squat cleans.
Open 21.1
Wall walks and double unders.
Open 24.1
Dumbbell snatches and burpees.
Strength Benchmarks
- 1RM Back Squat
- 1RM Front Squat
- 1RM Deadlift
- 1RM Clean
- 1RM Snatch
- 1RM Clean & Jerk
- 1RM Shoulder Press
- 1RM Push Press
- 1RM Push Jerk
Engine Benchmarks
- 500m Row
- 1,000m Row
- 2,000m Row
- 5,000m Row
- 10,000m Row
- 1 Mile Run
- 5K Run
- 10K Run
- 2,000m Ski Erg
- 5,000m Ski Erg
Gymnastics Benchmarks
- Max Strict Pull-Ups
- Max Chest-to-Bar Pull-Ups
- Max Ring Muscle-Ups
- Max Bar Muscle-Ups
- Max Handstand Push-Ups
- 5-Minute Double Under Test
- Max Handstand Walk Distance
- L-Sit Hold
- Max Toes-to-Bar
Top 10 Workouts Every Athlete Should Track
- Fran
- Murph
- Grace
- Helen
- Cindy
- Annie
- Karen
- Jackie
- Diane
- Nancy