CrossFit. Benchmark workouts

CrossFit Total

  • 1RM back squat
  • 1RM shoulder press
  • 1RM deadlift

Post the total amount
Angie

  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 squats

My result 26 SEP 2015- 39:40
Barbara
Five rounds (rest 3 mins between rounds)

  • 20 pull-ups
  • 30 push-ups
  • 40 sit-ups
  • 50 squats

My result 8 DEC 2014- 20:19 (3 rounds)
My result 29 SEP 2015- 27:00 (3 rounds)

Chelsea

On the minute every minute for 30 minutes:

  • 5 pull-ups
  • 10 push-ups
  • 15 squats

Cindy
20 min AMRAP:

  • 5 pull-ups
  • 10 push-ups
  • 15 squats

My result 19 SEP 2014- 11 rounds + 11 reps (or 341 rep)
My result 16 SEP 2015- 15 rounds + 5 reps (or 455 reps)

Diane
21 – 15 – 9:

  • 225lb/100kg deadlift
  • handstand push-ups

My result 17 OCT 2014- 10:24 (HSPU replaced by knees-on-the-box push-ups)
My result 4 DEC 2014- 6:51 (HSPU replaced by knees-on-the-box push-ups)

Elizabeth
21 – 15 – 9:

  • 135lb/60kg clean
  • ring dips

Fran
21 – 15 – 9:

  • thruster 95lbs/42.5kg
  • pull-ups

My result 8 JUL 2014- 12:02 (scaled to 30 kg)
My result 3 DEC 2014- 11:01RX
My result 18 NOV 2015- 12:30RX

Heavy Fran
15-12-9 reps of:

  • thrusters (60/42,5kg 135/95 lbs)
  • weighted pull-ups (20/15kg 45/30 lbs)

Grace
30 reps:

  • 135lb/60kg clean & jerk

My result 9 DEC 2014- 6:18 (scaled to 50 kg)
My result 23 FEB 2015- 1:50 (scaled to 40 kg)
Helen
3 rounds for time:

  • run 400m
  • 21 kettle-bell swings (55lb/24kg)
  • 12 pull-ups

My result 23 JUL 2014- 15:00
My result 5 DEC 2014- 12:19

Fat Helen
3 rounds for time of:

  • 400 m run
  • 21 kettle-bell swings (32/24kg)
  • 12 chest-to-bar pull-ups

Isabel
30 reps:

  • snatch 135lb/60kg

My result 9 DEC 2014- 3:24 (scaled to 40 kg)
My result 24 OCT 2015- 7:03 (scaled to 50 kg) 

Jackie
For time:

  • 1000 m row
  • 50 thruster 45lbs/20kg
  • 30 pull-ups

My result 1 OCT 2014- 11:30
My result 29 SEP 2015- 10:53

Karen
For time

  • 150 wallballs 20 lbs

My result 17 OCT 2015- 13:18
Linda
10-9-8-7-6-5-4-3-2-1:

  • 1.5x body weight deadlift
  • body weight bench press
  • 3/4x body weight cleans

Mary
20 minutes AMRAP:

  • 5 handstand push-ups
  • 10 one legged squats (pistols)
  • 15 pull-ups

Nancy
5 rounds:

  • 400 m run
  • 15 overhead squat 95lbs/42.5kg

Annie
50-40-30-20-10:

  • double-unders
  • sit-ups

My result 23 FEB 2015- 14:10 (each double-under replaced with 3 single-unders)
Eva
5 rounds for time

  • Run 800m
  • 30 kettle-bell swings 32kg/24kg
  • 30 pull-ups

Kelly
5 rounds

  • run 400 m
  • 30 box jumps
  • 30 wallballs 20lbs

Lynne
Five rounds:

  • bodyweight bench press max reps
  • pull-ups max reps

Post total reps
Nicole
20 min AMRAP:

  • 400 m run
  • max rep pull-ups

Report pull-up reps
Special Mary
For time, all strict:

  • 5 handstand push-ups
  • 10 one-legged squats, alternating
  • 15 pull-ups
  • 10 handstand push-ups
  • 20 one-legged squats, alternating
  • 30 pull-ups
  • 15 handstand push-ups
  • 30 one-legged squats, alternating
  • 45 pull-ups
  • 10 handstand push-ups
  • 20 one-legged squats, alternating
  • 30 pull-ups
  • 5 handstand push-ups
  • 10 one-legged squats, alternating
  • 15 pull-ups

J.J.
For time:

  • 185-lb. squat clean, 1 rep
  • 10 parallette handstand push-ups
  • 185-lb. squat clean, 2 reps
  • 9 parallette handstand push-ups
  • 185-lb. squat clean, 3 reps
  • 8 parallette handstand push-ups
  • 185-lb. squat clean, 4 reps
  • 7 parallette handstand push-ups
  • 185-lb. squat clean, 5 reps
  • 6 parallette handstand push-ups
  • 185-lb. squat clean, 6 reps
  • 5 parallette handstand push-ups
  • 185-lb. squat clean, 7 reps
  • 4 parallette handstand push-ups
  • 185-lb. squat clean, 8 reps
  • 3 parallette handstand push-ups
  • 185-lb. squat clean, 9 reps
  • 2 parallette handstand push-ups
  • 185-lb. squat clean, 10 reps
  • 1 parallette handstand push-up

Cindy XXX
Complete as much as possible in 20 minutes of:

  • 10 pull-ups
  • 20 push-ups
  • 30 squats
  • 15 pull-ups
  • 30 push-ups
  • 45 squats
  • 20 pull-ups
  • 40 push-ups
  • 60 squats
  • 25 pull-ups
  • 50 push-ups
  • 75 squats
  • 30 pull-ups
  • 60 push-ups
  • 90 squats

Marguerita
50 reps for time of:

  • burpees/push-ups/jumping-jacks/sit-ups/handstand push-ups

Baseline
For time:

  • row 500 m
  • 40 squats
  • 30 sit-ups
  • 20 push-ups
  • 10 pull-ups

My result 22 SEP 2015- 4:27
CrossFit Total II

Find your 1RM of the day:

  • overhead squat
  • bench press
  • squat clean

Fight Gone Bad!
Three rounds of:

  • wall-ball 20 lbs/9 kg 10 ft/3 m target (reps)
  • sumo deadlift high-pull, 75 lbs/ 35 kg (reps)
  • box Jump, 20″ box (reps)
  • push-press, 75 lbs/35 kg (reps)
  • row (calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
My result 13 AUG 2014- 164 reps (row replaced with DU’s)
My result 23 OCT 2014- 181 repsRX
My result 8 MAR 2015- 200 repsRX

Nasty Girls
3 rounds for time of:

  • 50 Squats
  • 7 Muscle-ups
  • 135 lbs hang power cleans, 10 reps

My result 1 DEC 2014- 14:57 (each MU replaced with 3 box dips + 3 ring rows, hang cleans scaled down to 50 kg)
Nasty Girls v2.0
3 rounds for time of:

  • 50 one-legged squats, alternating
  • 7 muscle-ups
  • 175 lbs hang power cleans, 10 reps

The Ghost
6 rounds of (1 minute rest between rounds):

  • 1 minute of rowing
  • 1 minute of burpees
  • 1 minute of double-unders

G.I. Jane
For time:

  • 100 Burpee pull-ups

My result 19 APR 2016- 12:55

300
20 minutes time cap:

  • 25 pull-ups
  • 50 deadlifts 60 kg
  • 50 push-ups
  • 50 box jumps
  • 50 floor wipers with 60 kg bar
  • 50 kettle-bell clean press 16 kg
  • 25 pull-ups

My result 29 SEP 2014- 276 reps (24 pull-ups not completed within the time cap)
Filthy Fifty
For time:

  • 50 box jumps
  • 50 jumping pull-ups
  • 50 kettle-bell swings 24 kg
  • 50 walking lunges
  • 50 knees to elbow
  • 50 push press 20 kg
  • 50 back extensions
  • 50 wall balls 9 kg
  • 50 burpees
  • 50 double-unders

My result 22 JUN 2014- 36:10

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