1943 Verified Benchmarks Workouts (WODs) filtered by 4 Categories

Jim Thorpe

Lomita Athletics Memorial WOD

5 Rounds for Time
400 meter Run
10 Hang Power Clean-and-Jerks (135/95 lb)
10 Chest-to-Bar Pull-Ups
10 Box Jumps (24/20 in)
10 Wall Ball Shots (20/14 lb)

Ferd

Hero WOD for Dennis James Ferderer Jr.

AMRAP in 22 minutes

Buy-In: 1 minute Wall Ball Shots (20/14 lb)

Directly into, AMRAP in 20 minutes of:
1 Power Clean (115/85 lb)
3 Push Presses (115/85 lb)
2 Thrusters (115/85 lb)
11 Box Jumps (24/20 in)

Cash-Out: 1 min Farmer's Carry (2x70/50 lb)

Herzberg

Hudson River Athletics Hero WOD

AMRAP in 35 minutes
800 meter Medicine Ball Run (30/20 lb)
10 Man Makers (2x50/35 lb)
21 Box Facing Burpee Box Jump Overs (24/20 in)
6 Rope Climbs

Nelle

13 Stripes CrossFit Tribute WOD

3 Rounds for Time
20 Alternating Pistols
8 Box Jumps (30/24 in)
1 Bar Muscle-Up
14 Shoulder-to-Overheads (135/95 lb)
11 Toes-to-Bars
25 Burpees
15 Hang Power Cleans (135/95 lb)
21 Kettlebell Swings (24/16 kg)

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BL40

Hero WOD for Lt Brendan Looney

40 Rounds for Time
5 Pull-Ups
10 Push-Ups
15 Air Squats
Buy-Out: 3 miles

9/11 Tribute

by Jamie Hagiya

Looney

CrossFit Kivnon Hero WOD

7 Rounds for Time
400 meter Run
29 Overhead Lunges (95/63 lb)
Time Cap: 40 minutes

Kelly Brown

CrossFit Memorial WOD

5 Rounds for Time
440 meter Row
10 Box Jumps (30/24 in)
10 Deadlifts (275/185 lb)
10 Wall Ball Shots (30/20 lb, 10/9 ft)

Larry

CrossFit Hero WOD

For Time
21-18-15-12-9-6-3 reps of:
Front Squats (115/75 lb)
Bar Facing Burpees
200 meter Sandbag Carry (80/50 lb)

Armistice 2020

Team RWB Hero/Memorial WOD

11 Rounds for Time
11 Mountain Climbers
11 Air Squats
11 Hand Release Push-Ups
11 Box Jump Burpees
200 meter Run
Wear a Weight Vest (20/14 lb)

Burn the Bird

Viking Athletics Thanksgiving WOD

4 Rounds for Time
250 meter Row
20 Kettlebell Swings (55/35 lb)
15 Double-Unders
100 meter Run
5 Burpees

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Noah Calderon

CrossFit Unchained Memorial WOD

For Time (with a Partner)
Buy-In: 1,097 meter Row

Then, 20 Rounds of:
3 Deadlifts (225/155 lb)
8 Kettlebell Swings (53/35 lb)
12 Box Jumps (24/20 in)
20 Burpees

Heath

Hero WOD

For Time
1 mile Medicine Ball Run (20/14 lb)

Then, 2 Rounds of:
39 Front Squats (95/65 lb)
39 Pull-Ups
39 Back Squats (95/65 lb)

1 mile Medicine Ball Run (20/14 lb)

Aiyana Jones

Iron Roots Athlete Memorial WOD

7 Rounds for Time
5 Strict Handstand Push-Ups
16 High Box Jumps (30/24 in)
2 Strict Muscle-Ups

First Responder

Proving Grounds Hero WOD

2 Rounds for Time
2,001 meter Row
343 Double-Unders
72 Single Dumbbell Box Step Overs (50/35 lb, 24/20 in)

Hacksaw

Proving Grounds Training Memorial WOD

AMRAP in 75 minutes
5 Rope Climbs
10 Handstand Push-Ups
200 meter Sandbag Carry (100/70 lb)

Wear a Weight Vest (20/14 lb)

AMRAP 4 Autism 2020

Tribute WOD

AMRAP in 32 minutes
20 Burpees
20 Power Cleans (75/55 lb)
20 AbMat Sit-Ups
54 Air Squats

Fannie Lou Hammer

Iron Roots Athlete Memorial WOD

AMRAP in 15 minutes
Every 3 minutes, AMRAP of:
10 Hang Cleans (95/65 lb)
6 Thrusters (95/65 lb)
16 Lateral Bar Hops

Rest 3 minutes

Meligonis

Exclusive Fitness Philadelphia Hero WOD

For Time
1-2-3-4-5-6-7-8-9-10 Pull-Ups
1-2-3-4-5-6-7-8-9-10 Push-Ups
2-4-6-8-10-12-14-16-18-20 Alternating Lunges

1 mile Run

10-9-8-7-6-5-4-3-2-1 Pull-Ups
10-9-8-7-6-5-4-3-2-1 Push-Ups
20-18-16-14-12-10-8-6-4-2 Alternating Lunges

Wear a Weight Vest (20/14 lb)

Almaas Elman

Alpha Fit Memorial WOD

For Time
3 Rounds of:
26 Hang Cleans (40/30 kg)
11 Push Presses (40/30 kg)
20 Ball Slams (20/15 kg)
Then, 3 Rounds of:
26 Dumbbell Snatches (22.5/15 kg)
11 Up Downs
20 Wall Ball Shots (20/14 lb)
Finally, 3 Rounds of:
26 Kettlebell Swings (24/16 kg)
11 Toes-to-Bars
20 calorie Row

Snatch Speed Triple

2020 CrossFit Games (Championships) Phase 2 WOD #7

For Time
1 Snatch at each Bar

Quarterfinal:
Men: 225-235-245 lb
Women: 145-150-155 lb
Time Cap: 1 minute

Semifinal:
Men: 245-255-265 lb
Women: 160-165-170 lb
Time Cap: 2 minutes

Final:
Men: 265-275-285 lb
Women: 175-180-185 lb
Time Cap: 3 minutes

Verified Benchmark WODs

More WODs

Jim Thorpe

Ferd

Herzberg

Nelle

Custom Workout Program

BL40

9/11 Tribute

Looney

Kelly Brown

Larry

Armistice 2020

Burn the Bird

5X More WODs

Noah Calderon

Heath

Aiyana Jones

First Responder

Hacksaw

AMRAP 4 Autism 2020

Fannie Lou Hammer

Meligonis

Almaas Elman

Snatch Speed Triple

Thank you

Verified Benchmark WODs

More WODs

Jim Thorpe

Ferd

Herzberg

Nelle

Custom Workout Program

BL40

9/11 Tribute

Looney

Kelly Brown

Larry

Armistice 2020

Burn the Bird

5X More WODs

Noah Calderon

Heath

Aiyana Jones

First Responder

Hacksaw

AMRAP 4 Autism 2020

Fannie Lou Hammer

Meligonis

Almaas Elman

Snatch Speed Triple

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