Below is the complete list of the CrossFit Benchmark Workouts (Courtesy of CrossFit.com). Benchmark workouts are not usually repeated often. This allows you to track your progress, while still not falling into a routine.
| The Benchmark Girls | ||
|---|---|---|
| Angie |
|
For Time Complete all reps of each exercise before moving to the next. |
| Barbara |
|
5 rounds for time |
| Chelsea |
|
Each min on the min for 30 min |
| Cindy |
|
As many rounds as possible in 20 min |
| Diane |
|
21-15-9 reps, for time |
| Elizabeth |
|
21-15-9 reps, for time |
| Fran |
|
21-15-9 reps, for time |
| Grace |
|
30 reps for time |
| Helen |
|
3 rounds for time |
| Isabel |
|
30 reps for time |
| Jackie |
|
For time |
| Karen |
|
For time |
| Linda (aka “3 bars of death”) |
|
10/9/8/7/6/5/4/3/2/1 rep rounds for time |
| Mary |
|
As many rounds as possible in 20 min |
| Nancy |
|
5 rounds for time |
| The New Girls | ||
| Annie |
|
50-40-30-20 and 10 rep rounds; for time |
| Eva |
|
5 rounds for time. |
| Kelly |
|
Five rounds for time |
| Lynne |
|
5 rounds for max reps. There is NO time component to this WOD. |
| Nicole |
|
As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round. |
| The Heroes Workouts | ||
JT In honor of Petty Officer 1st
Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005First posted 6 July 2005 |
|
21-15-9 reps, for time |
Michael In honor of Navy
Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.First posted 15 July 2005 |
|
3 rounds for time |
Murph In memory of Navy
Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. |
|
For time. 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 armor, wear it. |
Daniel Dedicated to Army Sgt
1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.First Posted 6 June 2005 |
|
For time. |
Josh SSG Joshua Hager, United
States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.First posted 26 February 2007 |
|
For time. |
Jason 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 honor of his life, family, and courage.First posted 2 August 2007 |
|
For time. |
Badger In honor 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. |
Joshie In honor of Army Staff
Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.First posted 22 December 2007 |
The snatches are full squat snatches. |
3 rounds for time. |
Nate In honor of Chief Petty
Officer Nate Hardy, who was killed Sunday February 4th 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 minutes |
Randy In honor 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 |
75# power snatch, 75 reps | For time |
Tommy V
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008.First posted 12 March 2008 |
|
For time |
Griff In honor of USAF SSgt
Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.First posted 9 June 2008 |
|
For time |
