Benchmark Workouts

The Girls &
Hero WODs

CrossFit's most iconic benchmark workouts. Use them to test your fitness, track progress, and push your limits.

The Girls Benchmark
Fran
The Girls
21-15-9 reps of:
Thrusters (95/65 lb)
Pull-ups
For TimeFormat
2–8 minAvg Time
→
Grace
The Girls
30 Clean & Jerks
(135/95 lb)
For time
For TimeFormat
1–8 minAvg Time
→
Cindy
The Girls
AMRAP 20 min:
5 Pull-ups
10 Push-ups
15 Air Squats
AMRAP 20Format
15–25 rdsAvg Score
→
Helen
The Girls
3 rounds for time:
400m Run
21 KB Swings (53/35 lb)
12 Pull-ups
For TimeFormat
9–15 minAvg Time
→
Diane
The Girls
21-15-9 reps of:
Deadlifts (225/155 lb)
Handstand Push-ups
For TimeFormat
3–10 minAvg Time
→
Elizabeth
The Girls
21-15-9 reps of:
Squat Cleans (135/95 lb)
Ring Dips
For TimeFormat
5–15 minAvg Time
→
Isabel
The Girls
30 Snatches
(135/95 lb)
For time
For TimeFormat
2–8 minAvg Time
→
Kelly
The Girls
5 rounds for time:
400m Run
30 Box Jumps (24/20 in)
30 Wall Balls (20/14 lb)
For TimeFormat
25–45 minAvg Time
→
Annie
The Girls
50-40-30-20-10 reps of:
Double-Unders
Sit-ups
For TimeFormat
6–15 minAvg Time
→
Barbara
The Girls
5 rounds for time:
20 Pull-ups · 30 Push-ups
40 Sit-ups · 50 Air Squats
3 min rest between rounds
For TimeFormat
25–45 minAvg Time
→
Jackie
The Girls
For time:
1000m Row
50 Thrusters (45/35 lb)
30 Pull-ups
For TimeFormat
8–18 minAvg Time
→
Amanda
The Girls
9-7-5 reps of:
Muscle-ups
Squat Snatches (135/95 lb)
For TimeFormat
5–20 minAvg Time
→
Hero WODs In Honor
Murph
Hero WOD
For time:
1 mile Run · 100 Pull-ups
200 Push-ups · 300 Air Squats
1 mile Run (w/ 20 lb vest)
For TimeFormat
35–70 minAvg Time
→
DT
Hero WOD
5 rounds for time:
12 Deadlifts (155/105 lb)
9 Hang Power Cleans
6 Push Jerks
For TimeFormat
10–25 minAvg Time
→
Randy
Hero WOD
75 Power Snatches
(75/55 lb)
For time
For TimeFormat
5–15 minAvg Time
→
Jason
Hero WOD
For time:
100 Squats · 5 Muscle-ups
75 Squats · 10 Muscle-ups
50 Squats · 15 Muscle-ups
25 Squats · 20 Muscle-ups
For TimeFormat
15–40 minAvg Time
→
Glen
Hero WOD
For time:
30 Clean & Jerks (135/95 lb)
1 mile Run
10 rounds: 3 weighted pull-ups, 5 push-ups, 7 squats
1 mile Run · 100 Pull-ups
For TimeFormat
60–90 minAvg Time
→
Josh
Hero WOD
21-15-9 reps of:
Overhead Squats (95/65 lb)
Pull-ups
For TimeFormat
5–15 minAvg Time
→
Michael
Hero WOD
3 rounds for time:
800m Run
50 Back Extensions
50 Sit-ups
For TimeFormat
20–40 minAvg Time
→
Danny
Hero WOD
AMRAP 20 min:
30 Box Jumps (24/20 in)
20 Push-ups
10 Pull-ups
AMRAP 20Format
5–10 rdsAvg Score
→
Chad
Hero WOD
For time (with ruck):
1,000 Box Step-Ups (20 in)
45/35 lb ruck · Slick/Standard/Expert
For TimeFormat
45–90 minAvg Time
→

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