849 Benchmarks & Tributes Workouts (WODs)

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 ...

Cindy

CrossFit Benchmark "Girl" WOD

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

Benchmarks & Tributes, The Girls ...

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 ...

Grace

CrossFit "Girl" Benchmark WOD

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

Benchmarks & Tributes, The Girls ...

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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 ...

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 ...

Bergeron Beep Test

by Ben Bergeron

EMOM for as Long as Possible
7 Thrusters (75/55 lb)
7 Pull-Ups
7 Burpees

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 ...

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 ...

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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 ...

Death Race

by Ben Bergeron

5 Rounds for Time
15/10 calorie Assault Bike
10 Burpees

Benchmarks & Tributes ...

Dirty Thirty

CrossFit Benchmark WOD

For Time in 30 minutes
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Presses (45/35 lb)
30 Back Extensions
30 Wall Ball Shots (20/14 lb)
30 Burpees
30 Double-Unders

Benchmarks & Tributes ...

Houston

Hyrox Workout of the Week

For Time
10-8-7-6-5-4-3-2-1 reps of:
Jump Squats
Sit-Ups
Burpees

Time Cap: 20 minutes

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 ...

Beirut

9616 CrossFit Tribute WOD

For Time
Buy-In: 135 Air Squats

Then, 4 Rounds of:
8 Bar Muscle-Ups
20 Power Cleans (52/38 kg)
20 Front Squats (52/38 kg)

Buy-Out: 102 Sit-Ups

Benchmarks & Tributes ...

Incredible Hulk

Benchmark WOD

AMRAP in 20 minutes
5 Deadlifts (115/75 lb)
5 Hang Power Cleans (115/75 lb)
5 Front Squats (115/75 lb)
5 Push Press (115/75 lb)
5 Back Squat (115/75 lb)

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 ...

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

Bear Complex

Cindy

Filthy Fifty

Grace

5X More WODs

Fat Amy

The Longest Mile

Fight Gone Bad

Bergeron Beep Test

The Chief

Durante Core

It’s a Trap!

New WODs by Email

Blackjack

Death Race

Dirty Thirty

Houston

Death By…Anything

Georgie

Beirut

Incredible Hulk

Deck of Death

Oh No Curtis P

Thank you

Verified Benchmark WODs

More WODs

Benchmark, Tribute & Memorial WODs

Bear Complex

Cindy

Filthy Fifty

Grace

5X More WODs

Fat Amy

The Longest Mile

Fight Gone Bad

Bergeron Beep Test

The Chief

Durante Core

It’s a Trap!

New WODs by Email

Blackjack

Death Race

Dirty Thirty

Houston

Death By…Anything

Georgie

Beirut

Incredible Hulk

Deck of Death

Oh No Curtis P

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