CrossFit Benchmark WOD
- Five 3-minute AMRAPs in 19 minutes
- AMRAP in 3 minutes
- 3 Power Cleans (135/95 lbs)
- 6 Push-Ups
- 9 Air Squats
- Then Rest 1 minute
- Repeat 5 times
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Repeat five times.
– Official scoring: Start over after each 3-minute cycle. Record the score (rounds+reps) for each of the five AMRAPs.*
– Common scoring: Start each cycle where you left off at the end of the previous cycle. Count total rounds and reps completed.
Good Scores for “The Chief” (source)
– Beginner: 11-15 rounds
– Intermediate: 16-21 rounds
– Advanced: 22-27 rounds
– Elite: 28-31 rounds
*For the ‘official’ scoring method, @crossfitbtwb shared how they calculate and compare scores by converting each round’s score to a fraction. For example: 1 round = (3/3 PC’s + 6/6 PU’s + 9/9 Squats)/3. If you got 2 rounds on the first cycle, but on cycle 2 you only got through 1 round + (3/3 PC’s + 6/6 PU’s + 4/9 Squats)/3, you did 1.815 rounds for the second cycle. Total score would be sum of the scores from each AMRAP.
The original post said: "Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country."