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by John Welbourn



CrossFit Football Benchmark WOD

18.9K 544
  • 21-15-9 Reps, For Time
  • Bench Presses (bodyweight)
  • Pull-Ups

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namesake photo

The “Volkswagen” benchmark WOD, a classic upper-body strength and gymnastics combo in CrossFit’s popular 21-15-9 format.

The workout was designed by John Welbourn @johnwelbourn of CrossFit Football (now @johnniewod).

The oldest mention we’ve found of this workout, in the CrossFit Forum on June 1, 2009, credits CrossFit Football (CFFB) for having posted it as their workout of the day on that date. The CrossFit Football (CFFB) website is no longer live.

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