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CrossFit Benchmark WOD

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  • For Time
  • 500 Meter Row
  • 40 Air Squats
  • 30 Sit-Ups
  • 20 Push-Ups
  • 10 Pull-Ups

aka: “CrossFit Baseline.” CrossFit recommends you re-test this every 3 months. With a running clock, as fast as possible perform the work prescribed in the order written. One variant of this WOD substitutes the 500m Row with a 400m Run. Times should be comparable either way.

Score is the time on the clock when the last rep of pull-ups is completed.

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“Baseline” is a short chipper, performed at an all out sprint pace to measure your level of fitness and your cardio endurance.

Just like “Fran” and “Helen”, “Baseline” is another benchmark CrossFit WOD used as a test and measurement to see how far you’ve progressed since last performed. If you are improving at the benchmarks, you’re getting fitter and developing athletically. Use “Baseline” as a measure of fitness now and as a benchmark that can be monitored over time to record an increase in power.
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