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CrossFit Coach Lifting

CROSSFIT BENCHMARKS

DISCOVER THE GREAT VARIETY OF CROSSFIT EXERCISES THAT YOU CAN DO IN YOUR WOD, BOTH OUTDOOR OR IF YOU PREFER TO DO IT WITH YOUR OWN EQUIPMENT, OR IN OUR BOX.

THESE EXERCISES ARE OFFICIAL OF CROSSFIT, THEY ARE BENCHMARKS (REFERENCE POINTS) THAT WE DO FROM TIME TO TIME AT ALTAFIT CROSSFIT TO MEASURE OUR EVOLUTION

The Girls Workouts

The benchmark WODs, also known as “The Girls”, are named after famous hurricanes. These workouts are designed to leave us as destroyed as a hurricane!

Amanda

Muscle-Ups

Squat Snatches 61/43 kg

9-7-5 repetitions for time

Amanda .45

Muscle-Ups

Squat Snatches 61/43 kg

13-11-9-7-5 repetitions, 13 minutes for men and 15 minutes for women

 

Angie (2003)

100 Pull-ups 100 Push-ups 100 Squats

For time, complete each exercise before moving on to the next

Annie (2005)

Double-unders Sit-ups

50-40-30-20-10 repetitions for time

Barbara (2003)

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

5 rounds for time

Chelsea (2003)

5 Pull-ups 10 Push-ups 15 Squats

EMOM (every minute on the minute), complete all exercises within 1 minute, for 30 minutes

Christine

500 meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps 60/50 cm

3 rounds for time

Cindy

5 Pull-Ups 10 Push-ups 15 Air squats

AMRAP (as many reps as possible) in 20 minutes

Diane (2003)

Deadlift 102/70 kg Handstand push-ups

21-15-9 repetitions for time

Elizabeth (2003)

Clean 61/43 kg Ring Dips

21-15-9 repetitions for time

Eva (2008)

800 m run 30 Kettlebell swing 32/24kg 30 Pull-Ups

5 rounds for time

Fran (2003)

Thruster 42.5/29 kg Pull-ups

21-15-9 repetitions for time

Grace (2003)

Clean and Jerk 61/43 kg 30 repetitions for time

Gwen (2004)

Clean and Jerks (touch & go and unbroken)

15-12-9 repetitions. The score is the weight used for all 3 sets unbroken.

 

Helen (2003)

400 m run 21 Kettlebell swings 24/16 kg 12 Pull-ups

3 rounds for time

Isabel (2010)

30 Snatch 61/43 kg

For time

Jackie (2010)

1000 m row 50 Thruster 20/15 kg 30 Pull-ups

For time

Karen (2010)

150 Wall Ball shots 9/7 kg

For time

Kelly

400 m run 30 box jumps 60/50 cm 30 Wall ball shots 9/7 kg

5 rounds for time

Linda (2010)

Deadlift (1 ½ bodyweight) Bench Press (bodyweight) Clean (¾ bodyweight)

10-9-8-7-6-5-4-3-2-1 repetitions for time

Lynne

Bench Press (bodyweight) Pull-ups

5 rounds of max reps

Mary (2010)

5 Handstand push-ups 10 Pistols 15 Pull-ups

AMRAP (as many reps as possible) in 20 minutes

Nancy (2010)

400 meter run 15 Overhead squat 43/29.5 kg

5 rounds for time

Nicole

400 meter run Max rep Pull-ups

AMRAP (as many rounds as possible) in 20 minutes. Note: Same number of pull-ups each round.

New Hero WODs

Zachary Tellier
10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges 

10 Burpees
25 Push-Ups 
50 Lunges 
100 Sit-Ups 

10 Burpees
25 Push-Ups 
50 Lunges 
100 Sit-Ups 
150 Air Squats

For Time

Loredo
24 Air-Squats 
24 Push-Ups 
24 Walking Lunges 
400 meter run 

6 rounds for time

Mark Clement
Burpees
Push-Ups
Sit-Ups

Air Squats

74-44-11 reps per time

Bert
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats 
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups 
400 meter Run
50 Burpees 

For time

Georgie
7 Burpees
11 Push-Ups
22 Kettlebell Swings 24/16 kg  

AMRAP 21 min

Shawn
5 mile Run

Each 5 min run to complete:

50 Air Squats
50 Push-Ups 

For time

MA3 Oscar Temores
11 Hand Release Push-Ups
30 Walking Lunges 
19 Sit-Ups

8 rounds for time

Devil of Ramadi V2
8 Man Makers (2x 22’5/15 kg) / Plank Hold
20 Deadlifts (125/93 kg) / Wall Sit
24 One-Arm Dumbbell Thrusters (22’5/15 kg) / Scissor Kicks 

Cash out:
500 Double-Unders / Row

4 rounds for time, to complete with a partner

The Heroes Workouts

They are training sessions intended to honor the memory of the US military and marines who died in combat, the country from which CrossFit originates.

JT 
Handstand push-ups
Ring dips
Push-ups 

21-15-9 reps, for time

Michael
800 m run
50 Back Extensions
50 Sit-ups 

3 rounds for time

Murph
1 mile
100 Pull-ups 
200 Push-ups
300 Squats
1 mile

For time

Daniel
50 Pull-ups

400 m run
21 Thrusters 42,5/29 kg 
800 m run
21 Thrusters 42,5/29 kg 
400 m run
50 Pull-ups 

For time

Josh
21 Overhead squats 42,5/29 kg 
42 Pull-ups
15 Overhead squat 42,5/29 kg 
30 Pull-ups 
9 Overhead squat 42,5/29 kg 
18 Pull-ups 

For time

Jason
100 Squats 
5 Muscle-ups
75 Squats 
10 Muscle-ups
50 Squats 
15 Muscle-ups
25 Squats 
20 Muscle-ups

For time

Badger
30 Squat cleans 42,5/29 kg 
30 Pull-ups 
800 m run

3 rounds for time

Joshie
21 Dumbbell squat snatch (right arm) 17,5/15 kg 
21 L-Pull-ups
21 Dumbbell squat snatch (left arm) 17,5/15 kg 
21 L-Pull-ups 

3 rounds for time

Nate
2 Muscle-ups
4 Handstand Push-ups 
8 Kettlebell swings 32/24 kg

AMRAP 20 min

Randy
75 Power snatch 35/25 kg

for time

Tommy V
21 Thruster 50/35 kg 
12 Rope climbs 4,5 m 
15 Thruster 50/35 kg 
9 Rope climbs 4,5 m
9 Thruster 50/35 kg 
6 Rope climbs 4,5 m 

For time

Griff
800 m run
400 m run backwards
800 m run
400 m run backwards

For time

Ryan
7 Muscle-ups
21 Burpees
Each burpee finish with a jump of 30 cm

5 rounds for time

Erin
15 DB Split cleans 17,5/12,5 kg 
21 Pull-ups

5 rounds for time

Mr Joshua
400 m run
30 Glute-ham sit-ups 
15 Deadlifts 112 kg 

5 rounds for time

DT
12 Deadlift 70/48 kg 
9 Hang power cleans 70/48 kg 
6 Push jerks 70/48 kg 

5 rounds for time

Danny
30 Box jump 60/50 cm 
20 Push press 50/35 kg 
30 Pull-ups 

AMRAP 20 min

Tyler
7 Muscle-ups
21 Sumo-deadlift high-pull 42,5/29 kg 

5 rounds for time

Lumberjack 20
20 Deadlifts 124 kg
400 m run
20 KB swings 32/24 kg
400 m run
20 Overhead Squats 50/35 kg
400 m run
20 Burpees
400 m run
20 Chest to Bar Pull-Ups 
400 m run
20 Box jumps 60/50 cm
400 m run
20 DB Squat Cleans 20/15 kg each
400 m run

For time

Stephen
GHD sit-up 
Back extension 
Knees to elbow
Stiff legged deadlift 42,5/29 kg 

30 - 25 - 20 - 15 - 10 - 5 reps, for time

Garret
75 Squats
25 Ring handstand push-ups
25 L-pull-ups 

3 rounds for time

War Frank
25 Muscle-ups
100 Squats 
35 GHD sit-ups 

3 rounds for time

McGhee
5 Deadlift 124 kg 
13 Push-ups 
9 Box jumps 60/50 cm

AMRAP 30 min

Paul
50 Double unders
35 Knees to elbows
18 m Overhead walk 83/61 kg 

For time

Jerry
Run 1,6 km 
Row 2 km 
Run 1,6 km 

For time

Nutts
10 Handstand push-ups 
15 Deadlift 112 kg
25 Box jumps  60/50cm
50 Pull-ups 
100 Wall ball shots 9 kg
200 Double-unders 
400 m run with a  20/15 kg disk

For time

Arnie
With one KB 32/24 kg
21 Turkish get-ups, right arm
50 Swings 
21 Overhead squats, left arm
50 Swings 
21 Overhead squats, right arm
50 Swings 
21 Turkish get-ups, left arm

For time

The Seven
7 Handstand push-ups 
7 Thruster 61/43 kg 
7 Knees to elbows
7 Deadlift  110/75 kg 
7 Burpees
7 Kettlebell swings 32/24 kg
7 Pull-ups 
7 rounds for time

RJ
800 m run
5 Rope Climb 4,5 m 
50 Push-ups 
5 rounds for time

Luce
1 km run
10 Muscle-ups
100 Squats

3 rounds for time. With vest 9/7 kg, 

Johnson
9 Deadlift 110/75 kg 
8 Muscle-ups
9 Squat clean 48 kg 

AMRAP 20 min

Roy
15 Deadlift 133/84 kg 
20 Box jumps 60/50cm 
25 Pull-ups

5 rounds for time

Adam Brown
24 Deadlift 133/84 kg 
24 Box jumps 60/50 cm
24 Wall ball shots 9/7 kg
24 Bench press 88/54 kg 
24 Box jumps  60/50 cm
24 Wall ball shots  9/7 kg
24 Clean 65/45 kg 

2 rounds for time

COE
10 Thruster 42,5/29 kg 
10 Ring push-ups 

10 rounds for time

SEVERIN
50 Strict Pull-ups 
100 Push-ups HR
5 Km run

For time, vest 9/7 Kg

Helton
800 meter run
30 Dumbbell squat cleans 22,5/15 kg
30 Burpees

3 rounds for time

Jack
10 Push press 50/35 kg 
10 KB Swings 24/16 kg
10 Box Jumps 60/50 cm

AMRAP 20min

Forrest
20 L-pull-ups 
30 Toes to bar
40 Burpees
800 meters run

3 rounds for time

Bulger
150 m run
7 Chest to bar pull-ups
7 Front squat 61/43 kg
7 Handstand push-ups 
10 rounds for time

Brenton
3m Bear crawl
30m Standing broad-jump 
3 burpees cada 5 standing broad-jump
5 rounds for time, vest 10/5kg

Blake
3 m Disk Overhead Walking lunges 20/15 kg
30 Box jumps, 60/50 cm 
20 Wall Ball shots, 9/7 kg
10 Handstand push-ups
4 rounds for time

Colin
400 m Sand bag carry 20kg

12 Push press 50/35 kg 
12 Box jumps 60/50 cm 
12 Sumo deadlift high-pull 43/29 kg 

6 rounds for time

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