Benchmark Workouts

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
  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats
For Time
Complete all reps of each exercise before moving to the next.
Barbara
  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats
5 rounds for time
Chelsea
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
Each min on the min for 30 min
Cindy
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
As many rounds as possible in 20 min
Diane
  • Deadlift 225 lbs
  • Handstand push-ups
21-15-9 reps, for time
Elizabeth
  • Clean 135 lbs
  • Ring Dips
21-15-9 reps, for time
Fran
  • Thruster 95 lbs
  • Pull-ups
21-15-9 reps, for time
Grace
  • Clean and Jerk 135 lbs
30 reps for time
Helen
  • 400 meter run
  • 1.5 pood Kettlebell swing x 21
  • Pull-ups 12 reps
3 rounds for time
Isabel
  • Snatch 135 pounds
30 reps for time
Jackie
  • 1000 meter row
  • Thruster 45 lbs (50 reps)
  • Pull-ups (30 reps)
For time
Karen
  • Wall-ball 150 shots
For time
Linda
(aka “3 bars of death”)
  • Deadlift 1 1/2 BW
  • Bench BW
  • Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
rounds for time
Mary
  • 5 Handstand push-ups
  • 10 1-legged squats
  • 15 Pull-ups
As many rounds as possible in 20 min
Nancy
  • 400 meter run
  • Overhead squat 95 lbs x 15
5 rounds for time
The New Girls
Annie
  • Double-unders
  • Sit-ups
50-40-30-20 and 10 rep rounds; for time
Eva
  • Run 800 meters
  • 2 pood KB swing, 30 reps
  • 30 pullups
5 rounds for time.
Kelly
  • Run 400 meters
  • 30 box jump, 24 inch box
  • 30 Wall ball shots, 20 pound ball
Five rounds for time
Lynne
  • Bodyweight bench press (e.g., same amount on bar as you weigh)
  • pullups
5 rounds for max reps. There is NO time component to this WOD.
Nicole
  • Run 400 meters
  • Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.
The Heroes Workouts
JTJeff TaylorIn honor of Petty Officer 1st

Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005First posted 6 July 2005

  • Handstand push-ups
  • Ring dips
  • Push-ups
21-15-9 reps, for time
MichaelMichael McGreeveyIn honor of Navy

Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.First posted 15 July 2005

  • Run 800 meters
  • 50 Back Extensions
  • 50 Sit-ups
3 rounds for time
MurphMichael MurphyIn memory of Navy

Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.First posted 18 August 2005

  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run
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.
DanielDaniel CrabtreeDedicated to Army Sgt

1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.First Posted 6 June 2005

  • 50 Pull-ups
  • 400 meter run
  • 95 pound Thruster, 21 reps
  • 800 meter run
  • 95 pound Thruster, 21 reps
  • 400 meter run
  • 50 Pull-ups
For time.
JoshJoshua HagerSSG Joshua Hager, United

States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.First posted 26 February 2007

  • 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
For time.
JasonJason LewisS01 (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

  • 100 Squats
  • 5 Muscle-ups
  • 75 Squats
  • 10 Muscle-ups
  • 50 Squats
  • 15 Muscle-ups
  • 25 Squats
  • 20 Muscle-ups
For time.
Badger Mark CarterIn 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

  • 95 pound Squat clean, 30 reps
  • 30 Pull-ups
  • Run 800 meters
3 rounds for time.
JoshieJoshua WhitakerIn 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

  • 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.

3 rounds for time.
NateNathan HardyIn 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

  • 2 Muscle-ups
  • 4 Handstand Push-ups
  • 8 2-Pood Kettlebell swings
As many rounds as possible in 20 minutes
RandyRandy SimmonsIn 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 VTommy Valentine

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

  • 115 pound Thruster, 21 reps
  • 15 ft Rope Climb, 12 ascents
  • 115 pound Thruster, 15 reps
  • 15 ft Rope Climb, 9 ascents
  • 115 pound Thruster, 9 reps
  • 15 ft Rope Climb, 6 ascents
For time
GriffSSgt Travis GriffinIn 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

  • Run 800 meters
  • Run 400 meters backwards
  • Run 800 meters
  • Run 400 meters backwards
For time
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