BENCHMARK WORKOUTS

CrossFit Benchmarks

Thanks to CrossFit HQ FAQs

Benchmarks

Benchmarks in CrossFit are listed by names, such as Annie, Fran and Chelsea. It is a quick way of remembering the workout rather than listing the specifics of the workout. There are also “Hero” workouts that are dedicated to some of CrossFit’s finest athletes who have died in service.

 

The Girls

Check out the Video Demos from CrossFit HQ

The New Girls

Annie

50/40/30/20/10 reps for time:

  • Double-unders
  • Sit-ups

Eva

5 rounds for time:

  • Run 800 metres
  • 2 pood KB swing, 30 reps
  • 30 pull-ups

Kelly

Five rounds for time:

  • Run 400 metres
  • 30 box jump, 24 inch box
  • 30 wall ball shots, 20 pound ball

Lynne

5 rounds for max reps:

  • Bodyweight bench press
  • Pull-ups

Nicole

AMRAP in 20 mins:

  • Run 400 metres
  • Max rep pull-ups

Score is the number of pull-ups completed for each round.

 

The Benchmark Girls

 

Angie

For Time:

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats

Barbara

5 Rounds for Time:

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats

Chelsea

Each min on the min for 30 min:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Cindy

AMRAP in 20 min:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Diane

21-15-9 reps, for time:

  • Deadlift 225 lbs
  • Handstand push-ups

Elizabeth

21-15-9 reps, for time:

  • Clean 135 lbs
  • Ring Dips

Fran

21-15-9 reps, for time:

  • Thruster 95 lbs
  • Pull-ups

Grace

30 reps for time:

  • Clean and Jerk 135 lbs

Helen

3 rounds for time:

  • 400 metre run
  • 1.5 pood Kettlebell swing x 21
  • Pull-ups 12 reps

Isabel

30 reps for time:

  • Snatch 135 pounds

Jackie

For time:

  • 1000 metre row
  • Thruster 45 lbs (50 reps)
  • Pull-ups (30 reps)

Karen

For time:

  • Wall-ball 150 shots

Linda

For time:

10/9/8/7/6/5/4/3/2/1 rep

  • Deadlift 1 1/2 BW
  • Bench BW
  • Clean 3/4 BW

Mary

AMRAP in 20 min:

  • 5 Handstand push-ups
  • 10 1-legged squats
  • 15 pull-ups

Nancy

5 rounds for time:

  • 400 metre run
  • Overhead squat 95 lbs x 15