CROSSFIT BENCHMARK WORKOUTS (ALL IN ONE LIST)

4 Nov

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
5 rounds for time
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 NO time component to this WOD.
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.

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2 Responses to “CROSSFIT BENCHMARK WORKOUTS (ALL IN ONE LIST)”

  1. Fortivita Fitness February 22, 2012 at 9:42 am #

    Reblogged this on .

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  1. 12/26/12 | Bay Ridge Crossfit - December 26, 2012

    [...] a CROSSFIT BENCHMARK WORKOUT and attempt a Personal [...]

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