Crossfit Benchmark Wods

At CrossFit we use bench marks as a test. Benchmark wods are generally not repeated often.

However when they do come up, they allow you to track your progress, while still not falling into a routine. remember… constantly varied, functional movement, preformed at a high intensity.

1. Hero WOD’s

These CrossFit Hero WODs listed are some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed with intense effort and in honor of our fallen Heroes.

Don’t think to your self, I can’t do that or it looks to hard. Instead focus on what you can do, scale were needed, and think about the Hero that has given his all for our freedom.

Honor these Hero’s with your best effort.

2. The Girls

– This is a grouping of workouts named after girls. The WOD Girls were started by CrossFit founder Greg Glassman, and continues today.

3. 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 will use this in 3 round version, some CrossFiters have used this in a 5 round version. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (w-14#-9′) (Reps)
Sumo deadlift high-pull: 75 pounds (w-35 pounds) (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (w-45 pounds) (Reps)
Row: calories (Calories)

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

4. 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, Pullups, 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:
– Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest.
– Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates, and allows greater overall level of work
– Rowing first reduces reps on all other exercises
– Rowing reps are not seriously affected if done last
– Improvement happens really fast when the workout is done consistently (bimonthly).
– 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-up
6 push-up
13 sit-up
12 row (use the calorie counter and call each calorie a rep)
This score is a 53.

5. Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Add the total reps from all 32 intervals for total final score.

6. Death by 10 meters

10 meters on the min. Every minute, add 10 meters. This can be done 2 ways. 1) either measured on a watch/computer (i.e., Garmin, Polar, bike computer, compu trainer or pool markers) and stopping each successive 10 meters by moving forward.

This is the way that it should be done for cycling or swimming. Or 2) set up 2 cones 10 meters a part, and add one return trip each minute on the minute… Either way, you are to add 10 meters each round until you can no longer continue.

7. Freddy’s Revenge

5 rounds for time
185lbs from shoulders to overhead anyhow, 5 reps
10 Burpees

Filthy Fifty

For time:

50 Box jump (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings
50 Steps 16/12kg,Walking Lunge
50 Knees to elbows
50 Push press (45#/30#)
50 Back extensions
50 Wall ball shots (20#/14#)
50 Burpees
50 Double unders

NOTE: There is also a variation of this workout called the Dirty 30. All that changes is the reps go down to 30 for each movement.

8. Air Force WOD

For time:

20 Thrusters
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 Front squats

~For every minute on the minute you have to perform 4 burpees

Note: Rx weight for males is 95lbs and for females it’s 65lbs. The fastest time by a male at the sections where this WOD was created was done at a BLAZING 3:53!

9. Lumberjack 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

10. Every Little Thing

3 rounds for time:

15 Wall Balls (20#/14#)
12-Burpee Lateral jump
9-Hang Clean (115#)
6-Push Press (115#)
3-SDHP (115#)
400m run

11. The Man Eater

3 rounds for time
3 Man Makers (135#/95#)
6 Kettle Bell Swing (70#/53#)
9 Chest to Bar Pull Ups
500m Row