778 Benchmarks & Tributes WODs/Workouts

Cindy

CrossFit Benchmark "Girl" WOD

AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

Bear Complex

CrossFit Benchmark WOD

5 Rounds For Load
Complete 7 Unbroken Sets of this barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Benchmarks & Tributes ...

Fat Amy

Benchmark WOD

For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Benchmarks & Tributes ...

The Longest Mile

Benchmark WOD

4 Rounds for Time
10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-Ups
100 meter Run
10 Sit-Ups
100 meter Run

Benchmarks & Tributes ...

Find it Faster

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Grace

CrossFit "Girl" Benchmark WOD

For Time
30 Clean-and-Jerks (135/95 lb)

Benchmarks & Tributes, The Girls ...

Blackjack

aka: "Twenty-One," Benchmark WOD

For Time
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
...continue this pattern until...
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups

Benchmarks & Tributes ...

Filthy Fifty

a.k.a.: "Filthy 50," CrossFit Benchmark WOD

For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders

Benchmarks & Tributes ...

The Chief

CrossFit Benchmark/Tribute 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

Benchmarks & Tributes, The Heroes ...

Fight Gone Bad

CrossFit Benchmark WOD

3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest

Benchmarks & Tributes ...

Durante Core

by Dave Durante

5 Rounds for Time
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest

Benchmarks & Tributes ...

It’s a Trap!

CrossFit Darkside Benchmark WOD

For Time
100 Burpees

200 meter Run to start, then again every 2 minutes

Benchmarks & Tributes ...

New WODs by Email

I Can’t Breathe

Memorial WOD for George Floyd

For Time
1,600 meter Run
30 Burpees
800 meter Run
20 Burpees
400 meter Run
10 Burpees
400 meter Run
20 Burpees
800 meter Run
30 Burpees
1,600 meter Run

Benchmarks & Tributes ...

George Floyd

Wakanda Fit Memorial WOD

AMRAP in 9 minutes
5 Bar Facing Burpees
1 Clean-and-Jerk (155/135)

10 Bar Facing Burpees
2 Clean-and-Jerks (155/135)

Continue with this pattern, adding 5 Bar Facing Burpees and 1 Clean-and-Jerk every round.

Benchmarks & Tributes ...

Justice for George

Memorial WOD for George Floyd

For Time
612 Walking Lunges
46 Burpees

Every 5 minutes, perform:
25 Air Squats
20 Push-Ups

Benchmarks & Tributes ...

Deck of Death

Benchmark WOD

Complete the Deck For Time
Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.

Suit determines the exercise:
Hearts = Push-Ups
Diamonds = Sit-Ups
Clubs = Air Squats
Spades = Box jumps (24/20 in)

Card value determines the number of reps (face cards = 10, Aces = 11).

Jokers = 15 Burpees

Benchmarks & Tributes ...

Death By…Anything

CrossFit Benchmark WOD

EMOM For as Long as Possible
1 Rep in the first minute
2 Reps in the second minute
3 Reps in the third minute
etc.

Benchmarks & Tributes ...

Georgie

MarineWOD Memorial WOD

AMRAP in 21 minutes
7 Burpees
11 Push-Ups
22 Kettlebell Swings (54/35 lb)

Buy-in: 65 Sit-Ups

Benchmarks & Tributes, The Heroes ...

Team 1776

US Independence Day Team WOD

For Time (in a Team of 3)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders
Wall Ball Shots (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)

As a team, complete a total of 1776 reps involving all exercises in any order

Benchmarks & Tributes ...

Macho Man

by Ben Bergeron

EMOM for as Long as Possible
3 Power Cleans (185/135 lb)
3 Front Squats (185/135 lb)
3 Jerks (185/135 lb)

Benchmarks & Tributes ...

Chad

Memorial WOD for Chad Wilkinson

For Time
1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Benchmarks & Tributes ...

Oh No Curtis P

Benchmark WOD

For Time
100 Curtis P's (105/70 lb)

One "Curtis P" complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.

Benchmarks & Tributes ...

Verified Benchmark WODs

More WODs

Benchmark, Tribute & Memorial WODs

Cindy

Bear Complex

Fat Amy

The Longest Mile

Find it Faster

Grace

Blackjack

Filthy Fifty

The Chief

Fight Gone Bad

Durante Core

It’s a Trap!

New WODs by Email

I Can’t Breathe

George Floyd

Justice for George

Deck of Death

Death By…Anything

Georgie

Team 1776

Macho Man

Chad

Oh No Curtis P

Thank you

Verified Benchmark WODs

More WODs

Benchmark, Tribute & Memorial WODs

Cindy

Bear Complex

Fat Amy

The Longest Mile

Find it Faster

Grace

Blackjack

Filthy Fifty

The Chief

Fight Gone Bad

Durante Core

It’s a Trap!

New WODs by Email

I Can’t Breathe

George Floyd

Justice for George

Deck of Death

Death By…Anything

Georgie

Team 1776

Macho Man

Chad

Oh No Curtis P

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