CrossFit Benchmark Workouts

Workouts are explained with names (Girls and Heroes)

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

As many rounds as possible 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

(aka "3 bars of death")

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

As many rounds as possible 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

The New Girls

Annie

50 - 40 - 30 - 20 and 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 (e.g. same amount on bar as you weigh)
  • Pull-ups

Nicole

As many rounds as possible in 20 mins:

  • Run 400 metres
  • Max rep pull-ups

Note number of pull-ups completed for each round.

The Heroes Workouts

JT

Jeff Taylor

In honour of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan - June 2005.

First posted 6 July 2005

21 - 15 - 9 reps, for time:

  • Handstand push-ups
  • Ring dips
  • Push-ups

Michael

Michael McGreevey

In honour of Navy Lieutenant Michael McGreevey, 30, of Portville, NY, who was killed in Afghanistan - June 28, 2005.

First posted 15 July 2005

3 rounds for time:

  • Run 800 metres
  • 50 Back Extensions
  • 50 Sit-ups

Murph

Michael Murphy

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan - June 28, 2005.

This workout was one of Mike's favourites and he'd named it 'Body Armour.' From here on it will be referred to as 'Murph' in honour of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people whomake it what it is.

First posted 18 August 2005

For Time:

  • 1 mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • 1 mile run

Partition the pull-ups, push-ups and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armour, wear it.

Daniel

Daniel Crabtree

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8, 2006.

First posted 6 June 2005

For Time:

  • 50 Pull-ups
  • 400 metre run
  • 95 pound Thruster, 21 reps
  • 800 metre run
  • 95 pound Thruster, 21 reps
  • 400 metre run
  • 50 Pull-ups

Josh

Joshua Hager

SSG Joshua Hager, United States Army, was killed Thursday February 22, 2007 in Ar Ramadi, Iraq.

First posted 26 February 2007

For Time:

  • 95 pound overhead squat, 21 reps
  • 42 pull-ups
  • 95 pound overhead squat, 15 reps
  • 30 pull-ups
  • 95 pound overhead squat, 9 reps
  • 18 pull-ups

Jason

Jason Lewis

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honour of his life, family and courage.

First posted 2 August 2007

For Time:

  • 100 squats
  • 5 muscle-ups
  • 75 squats
  • 10 muscle-ups
  • 50 squats
  • 15 muscle-ups
  • 25 squats
  • 20 muscle-ups

Badger

Mark Carter

In honour of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA, who was killed in Iraq - 11 December 2007.

First posted 19 December 2007

3 rounds for time:

  • 95 pound squat clean, 30 reps
  • 30 pull-ups
  • Run 800 metres

Joshie

Joshua Whitaker

In honour of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA, who was killed in Afghanistan - May 15, 2007.

First posted 22 December 2007

3 rounds for time:

  • 40 pound dumbbell snatch, 21 reps, right arm
  • 21 L pull-ups
  • 40 pound dumbbell snatch, 21 reps, left arm
  • 21 L pull-ups

The snatches are full squat snatches.

Nate

Nathan Hardy

In honour of Chief Petty Officer Nate Hardy, who was killed Sunday February 4 during combat operations in Iraq. Nate is survived by his wife Mindi and his infant son Parker.

First posted 12 February 2008

As many rounds as possible in 20 mins:

  • 2 muscle-ups
  • 4 handstand push-ups
  • 8 2-pood kettlebell swings

Randy

Randy Simmons

In honour of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

First posted 13 February 2008

For Time:

75# power snatch, 75 reps

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1.      Wall-ball: 20 pound ball, 10 ft target (reps)

2.    Sumo deadlift high-pull: 75 pounds (reps)

3.    Box jump: 20" box (reps)

4.    Push-press: 75 pounds (reps)

5.     Row: calories (calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to the next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.

Tabata This

Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the squat, rower, pull-ups, sit-ups and push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed, the clock is not stopped, but kept running. The score is the total of the scores from the five stations.

Some performance insights and a scoring example from Mark Twight:

1.      Lying down between exercises lowers HR faster than standing, sitting or walking - indicating better recovery in the short 60 second rest.

2.    Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates and allows greater overall level of work.

3.    Rowing first reduces reps on all other exercises.

4.    Rowing reps are not seriously affected if done last.

5.     Improvement happens really fast when the workout is done consistently (bi-monthly).

6.    High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.

Scoring Example:

A total score of 53 (excellent score BTW) is determined by adding up the lowest number of reps in any set of each exercise.

  • 18 squats
  • 4 pull-ups
  • 6 push-ups
  • 13 sit-ups
  • 12 row (use the calorie counter and call each calorie a rep)

This score is 53.