2110 Verified Benchmarks Workouts (WODs) filtered by 4 Categories

Saffa

Titan Strength & Conditioning Memorial WOD

Buy-In: 20 Burpees
EMOM in 20 minutes
Minute 1: 15/12 calorie Row
Minute 2: 20/15 Ground-to-Overheads (20/10 kg)
Minute 3: 20/15 Sit-Ups
Minute 4: 6/4 Devil Press Thrusters (16/12 kg)
Minute 5: Rest
Repeat 4 x
EMOM in 20 minutes
Minute 1: 6 Deadlifts + 6 Dumbbell Swings + 6 Thrusters (24/20 kg)
Minute 2: 50 Single-Unders
Minute 3: 12 Alternating Dumbbell Snatches (24/20 kg)
Minute 4: 10/6 Up-Downs
Repeat 5x
Buy-Out: 18 Burpees

Joly 51

SOFWODs Hero WOD

AMRAP in 29 minutes
3 Rope Climbs
3 Burpee Box Jump Overs (24/20 in)
3 Man Makers (35/25 lb)
15 Wall Ball Shots (20/14 lb)
15 Burpee Box Jump Overs (24/20 in)
15 Man Makers (35/25 lb)
18 calorie Row
18 Burpee Box Jump Overs (24/20 in)
18 Man Makers (35/25 lb)

210512

Main Site Daily WOD

15-12-9 Reps for Time
Thrusters (135/95 lb)
Weighted Pull-Ups (45/30 lb)

210511

Main Site Daily WOD

For Total Reps in 18 minutes
5 minute Double-Unders
5 minute Clean-and-Jerks (95/65 lb)
3 minute Double-Unders
3 minute Clean-and-Jerks (95/65 lb)
1 minute Double-Unders
1 minute Clean-and-Jerks (95/65 lb)

Custom Workout Program

✅ Have an individualized training
program crafted for you.

✅ Designed around you, your goals,
& your equipment.

✅ From a highly-trained coach
committed to your success. Pick Your Coach

Ricketts

Islander Athletics Memorial WOD

AMRAP in 17 minutes
10 Ground-to-Overheads (135/95 lb)
14 Pull-Ups
18 Box Jumps (30/24 in)

The Payne Train

Hero WOD

For Time
300 meter Run
5 Rounds of Cindy*
300 meter Run
4 Rounds of Cindy*
300 meter Run
3 Rounds of Cindy*
300 meter Run
2 Rounds of Cindy*
300 meter Run
1 Round of Cindy*
300 meter Run
*1 Round of Cindy consists of 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats.

210507

Main Site Daily WOD

4 Rounds for Time
400 meter Run
Rest 2 minutes

210507-Mayhem

Mayhem Daily WOD

For Time
1-2-3-4-5-6-7-8-9-10 Squat Cleans (185/125 lb)
10 Bench Presses (135/95 lb)

210506

"Elizabeth" via Main Site Daily WOD

21-15-9 Reps for Time
Cleans (135/95 lb)
Ring Dips

210506-Mayhem

Mayhem Daily WOD

For Time (with a Partner)
2 Rounds each of:
20/15 calorie Standing Bike Erg
15 Deadlifts (135/95 lb)
10 Handstand Push-Ups
5 Burpee Box Get Overs (30/24 in)
Then, 2 Rounds each of:
20/15 calorie Standing Bike Erg
15 Deadlifts (225/155 lb)
10 Handstand Push-Ups
5 Burpee Box Get Overs (30/24 in)
Finally, 2 Rounds each of:
20/15 calorie Standing Bike Erg
15 Deadlifts (315/235 lb)
10 Handstand Push-Ups
5 Burpee Box Get Overs (30/24 in)
Partner 1will complete a full round followed by Partner 2. Both partners must complete 2 rounds before increasing Deadlift weight.

Tiradentes

CrossFit Porto Seguro Memorial WOD

AMRAP in 21 minutes
17 Overhead Squats (95/65 lb)
17 Pull-Ups
46 Alternating Lunges
92 Double-Unders

Every 5 minutes, complete:
Bar Over Burpees**

Buy-Out:
2 minute Dead Hang Hold
3 Burpees*

*Perform after every break from the Hang Hold.

5X More WODs

Thousands More
Workouts and
Daily Inspiration.
Plus no more ads.Get More WODs

210505-Mayhem

Mayhem Daily WOD

For Time
30 Snatches (95/55 lb)
20 Snatches (135/95 lb)
10 Snatches (185/115 lb)
5 Snatches (205/155 lb)

Mr. Nice

Memorial WOD for Mike Carroll

For Time

Buy-In: 70 Double-Unders

Then, for Round 1 and Round 3, complete:
25 Dumbbell Snatches (2x50/35 lb)
25 Air Squats
50 Burpees

For Round 2 and Round 4, complete:
25 Dumbbell Deadlifts (2x50/35 lb)
25 Sit-Ups
50 Burpees

210504-Mayhem

Mayhem Daily WOD

3 Rounds for Time
Every 10 minutes, complete:
21/18 calorie Row
21/18 calorie Assault Bike
15/12 calorie Row
15/12 calorie Assault Bike
9/6 calorie Row
9/6 calorie Assault Bike

210504

Main Site Daily WOD

3 Rounds for Time
12 Left-Hand Turkish Get-Ups (50/35 lb)
12 Right-Hand Turkish Get-Ups (50/35 lb)
3 Legless Rope Climbs (15 ft)

210503

Main Site Daily WOD

4 Rounds for Time
1 mile Bike
Rest as needed between efforts.

Let’s Go Champ

Novo Community Fitness Memorial WOD

For Time
Buy-In: 710 meter Row
8 Rounds of:
15 seconds Clapping
11 Deadlifts (80/45 kg)
11 Bar Over Burpees
10 Goblet Squats (24/15 kg)
Buy-Out: 710 meter Row

Grant

Hero WOD for Kaia Grant

For Time
100 Burpees
1 mile Run
100 Pull-Ups
1 mile Run
100 Push-Ups
Wear a Weight Vest (20/14 lb)

Ton

PRFRM Fitness Tribute WOD

Buy-In: 1,000 kg Ground-to-Overheads*
AMRAP in 19 minutes
3 Bar Muscle-Ups
22 Wall Ball Shots (20/14 lb)
12 Deadlifts**
59 Double-Unders
*Choose a weight to use for Ground-to-Overheads and accumulate a total of 1,000 kg.
**Use the same weight used for the Ground-to-Overheads.

By His Wounds

CrossFit Superfly Easter WOD

3 Rounds for Time (in a Team of 3)
39 Thrusters (95/65 lb)
400 meter Team Run with 1 Medicine Ball (20/14 lb)
100 Sledgehammer Hits on Tire (10/8 lb)
1 minute Team Dead Hang Hold
30 Bar Over Burpees
30 Deadlifts (185/135 lb)

Dakota

Memorial WOD for Dakota "Superman" Kinkton

For Time
1 mile Run
500 meter Swim
100 Push-Ups
100 Pull-Ups
100 Crunches
500 meter Swim
1 mile Run

Verified Benchmark WODs

More WODs

Saffa

Joly 51

210512

210511

Custom Workout Program

Ricketts

The Payne Train

210507

210507-Mayhem

210506

210506-Mayhem

Tiradentes

5X More WODs

210505-Mayhem

Mr. Nice

210504-Mayhem

210504

210503

Let’s Go Champ

Grant

Ton

By His Wounds

Dakota

SAY GOODBYE TO ADS

Get rid of ads. Unlock special features.

UNLOCK 5X MORE WODS

UNLOCK MORE POWERFUL FILTERS

UNLOCK 5X MORE WODS & POWERFUL FILTERS