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Benchmark Workouts

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Benchmark Workouts

Below is the list of Benchmark Workouts known as “The Girls”. Courtesy of CrossFit.com.

The Benchmark Girls

Angie

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats
For Time
Complete all reps of each exercise before moving to the next.

Barbara

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats

Rest precisely three minutes between each round.

5 rounds, time each round

Chelsea

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
Each min on the min for 30 min

Cindy

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
As many rounds as possible in 20 min

Diane

  • Deadlift 225 lbs
  • Handstand push-ups
21-15-9 reps, for time

Elizabeth

  • Clean 135 lbs
  • Ring Dips
21-15-9 reps, for time

Fran

  • Thruster 95 lbs
  • Pull-ups
21-15-9 reps, for time

Grace

  • Clean and Jerk 135 lbs
30 reps for time

Helen

  • 400 meter run
  • 1.5 pood Kettlebell swing x 21
  • Pull-ups 12 reps
3 rounds for time

Isabel

  • Snatch 135 pounds
30 reps for time

Jackie

  • 1000 meter row
  • Thruster 45 lbs (50 reps)
  • Pull-ups (30 reps)
For time

Karen

  • Wall-ball 150 shots
For time

Linda (aka “3 bars of death”)

  • Deadlift 1 1/2 BW
  • Bench BW
  • Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
rounds for time

Mary

  • 5 Handstand push-ups
  • 10 1-legged squats
  • 15 Pull-ups
As many rounds as possible in 20 min

Nancy

  • 400 meter run
  • Overhead squat 95 lbs x 15
5 rounds for time

The New Girls

Annie

  • Double-unders
  • Sit-ups
50-40-30-20 and 10 rep rounds; for time

Eva

  • Run 800 meters
  • 2 pood KB swing, 30 reps
  • 30 pullups
5 rounds for time.

Kelly

  • Run 400 meters
  • 30 box jump, 24 inch box
  • 30 Wall ball shots, 20 pound ball
Five rounds for time

Lynne

  • Bodyweight bench press (e.g., same amount on bar as you weigh)
  • pullups
5 rounds for max reps. There is NOtime component to this WOD, although some versions Rx the movements as a couplet.

Nicole

  • Run 400 meters
  • Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

Amanda

9, 7 and 5 reps of:

  • Muscle-ups
  • Snatches (135/95 lb.)
For Time
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