CrossFit Benchmark Workouts

I thought I'd copy this from the CrossFit website for purposes of reference. I've done some (Grace, Linda, Jackie, Mary...), and a couple more than once (Angie, Annie, Murph, Fran (bless her heart)...), but there's still quite a few I haven't gotten around to yet. Some I will hate with an eternal loathing, no matter how many times I do them (specifically, Karen). But I have no doubt that all of them are excellent workouts in their own right. Maybe I should make it a goal to do them all by the end of this year. Any takers (c'mon Sharon L., I know you're dying to...)?

The 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

JT
Jeff Taylor

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

First posted 6 July 2005

* Handstand push-ups
* Ring dips
* Push-ups

21-15-9 reps, for time

Michael
Michael McGreevey

In 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

Murph
Michael Murphy

In 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.

Daniel
Daniel Crabtree

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

* 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.

Josh
Joshua Hager

SSG 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.

Jason
Jason Lewis

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

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

For time.

Badger
Mark Carter

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

* 95 pound Squat clean, 30 reps
* 30 Pull-ups
* Run 800 meters

3 rounds for time.

Joshie
Joshua Whitaker

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

* 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.

Nate
Nathan Hardy

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

* 2 Muscle-ups
* 4 Handstand Push-ups
* 8 2-Pood Kettlebell swings

As many rounds as possible in 20 minutes

Randy
Randy Simmons

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
Tommy 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