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
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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!
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Amanda
Muscle-Ups
Squat Snatches 61/43 kg
9-7-5 repetitions for time
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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
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Annie (2005)
Double-unders Sit-ups
50-40-30-20-10 repetitions for time
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Barbara (2003)
20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats
5 rounds for time
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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
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Christine
500 meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps 60/50 cm
3 rounds for time
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Cindy
5 Pull-Ups 10 Push-ups 15 Air squats
AMRAP (as many reps as possible) in 20 minutes
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Diane (2003)
Deadlift 102/70 kg Handstand push-ups
21-15-9 repetitions for time
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Elizabeth (2003)
Clean 61/43 kg Ring Dips
21-15-9 repetitions for time
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Eva (2008)
800 m run 30 Kettlebell swing 32/24kg 30 Pull-Ups
5 rounds for time
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Fran (2003)
Thruster 42.5/29 kg Pull-ups
21-15-9 repetitions for time
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Grace (2003)
Clean and Jerk 61/43 kg 30 repetitions for time
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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
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Isabel (2010)
30 Snatch 61/43 kg
For time
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Jackie (2010)
1000 m row 50 Thruster 20/15 kg 30 Pull-ups
For time
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Karen (2010)
150 Wall Ball shots 9/7 kg
For time
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Kelly
400 m run 30 box jumps 60/50 cm 30 Wall ball shots 9/7 kg
5 rounds for time
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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
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Lynne
Bench Press (bodyweight) Pull-ups
5 rounds of max reps
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Mary (2010)
5 Handstand push-ups 10 Pistols 15 Pull-ups
AMRAP (as many reps as possible) in 20 minutes
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Nancy (2010)
400 meter run 15 Overhead squat 43/29.5 kg
5 rounds for time
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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.
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New Hero WODs
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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
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Loredo
24 Air-Squats
24 Push-Ups
24 Walking Lunges
400 meter run
6 rounds for time
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Mark Clement
Burpees
Push-Ups
Sit-Ups
Air Squats
74-44-11 reps per time
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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
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Georgie
7 Burpees
11 Push-Ups
22 Kettlebell Swings 24/16 kg
AMRAP 21 min
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Shawn
5 mile Run
Each 5 min run to complete:
50 Air Squats
50 Push-Ups
For time
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MA3 Oscar Temores
11 Hand Release Push-Ups
30 Walking Lunges
19 Sit-Ups
8 rounds for time
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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
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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.
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JT
Handstand push-ups
Ring dips
Push-ups
21-15-9 reps, for time
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Michael
800 m run
50 Back Extensions
50 Sit-ups
3 rounds for time
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Murph
1 mile
100 Pull-ups
200 Push-ups
300 Squats
1 mile
For time
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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
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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
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Jason
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
For time
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Badger
30 Squat cleans 42,5/29 kg
30 Pull-ups
800 m run
3 rounds for time
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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
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Nate
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 32/24 kg
AMRAP 20 min
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Randy
75 Power snatch 35/25 kg
for time
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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
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Griff
800 m run
400 m run backwards
800 m run
400 m run backwards
For time
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Ryan
7 Muscle-ups
21 Burpees
Each burpee finish with a jump of 30 cm
5 rounds for time​
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Erin
15 DB Split cleans 17,5/12,5 kg
21 Pull-ups
5 rounds for time
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Mr Joshua
400 m run
30 Glute-ham sit-ups
15 Deadlifts 112 kg
5 rounds for time
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DT
12 Deadlift 70/48 kg
9 Hang power cleans 70/48 kg
6 Push jerks 70/48 kg
5 rounds for time
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Danny
30 Box jump 60/50 cm
20 Push press 50/35 kg
30 Pull-ups
AMRAP 20 min
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Tyler
7 Muscle-ups
21 Sumo-deadlift high-pull 42,5/29 kg
5 rounds for time
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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
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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
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Garret
75 Squats
25 Ring handstand push-ups
25 L-pull-ups
3 rounds for time
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War Frank
25 Muscle-ups
100 Squats
35 GHD sit-ups
3 rounds for time
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McGhee
5 Deadlift 124 kg
13 Push-ups
9 Box jumps 60/50 cm
AMRAP 30 min
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Paul
50 Double unders
35 Knees to elbows
18 m Overhead walk 83/61 kg
For time
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Jerry
Run 1,6 km
Row 2 km
Run 1,6 km
For time
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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
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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
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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​
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RJ
800 m run
5 Rope Climb 4,5 m
50 Push-ups
5 rounds for time
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Luce
1 km run
10 Muscle-ups
100 Squats
3 rounds for time. With vest 9/7 kg,
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Johnson
9 Deadlift 110/75 kg
8 Muscle-ups
9 Squat clean 48 kg
AMRAP 20 min
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Roy
15 Deadlift 133/84 kg
20 Box jumps 60/50cm
25 Pull-ups
5 rounds for time
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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
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COE
10 Thruster 42,5/29 kg
10 Ring push-ups
10 rounds for time
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SEVERIN
50 Strict Pull-ups
100 Push-ups HR
5 Km run
For time, vest 9/7 Kg
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Helton
800 meter run
30 Dumbbell squat cleans 22,5/15 kg
30 Burpees
3 rounds for time
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Jack
10 Push press 50/35 kg
10 KB Swings 24/16 kg
10 Box Jumps 60/50 cm
AMRAP 20min
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Forrest
20 L-pull-ups
30 Toes to bar
40 Burpees
800 meters run
3 rounds for time
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Bulger
150 m run
7 Chest to bar pull-ups
7 Front squat 61/43 kg
7 Handstand push-ups
10 rounds for time
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Brenton
3m Bear crawl
30m Standing broad-jump
3 burpees cada 5 standing broad-jump
5 rounds for time, vest 10/5kg
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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
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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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