The Benchmark Girls
Below is the complete list of the CrossFit Benchmark Workouts (Courtesy of CrossFit.com). Benchmark workouts are not usually repeated often. This allows you to track your progress, while still not falling into a routine.
Amanda
9-7-5 reps for time
  • Muscle-ups
  • 135-lb. snatches
Angie
For time
  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 squats
Annie
50-40-30-20-10 reps for time
  • Double-unders
  • Sit-ups
Barbara
5 rounds, each for time
  • 20 pull-ups
  • 30 push-ups
  • 40 sit-ups
  • 50 squats
Candy
5 rounds for time
  • 20 pull-ups
  • 40 push-ups
  • 60 squats
Chelsea
Every minute on the minute for 30 minutes
  • 5 pull-ups
  • 10 push-ups
  • 15 squats
Cindy
As many rounds as possible in 20 minutes
  • 5 pull-ups
  • 10 push-ups
  • 15 squats
Diane
21-15-9 reps for time
  • 225-lb. deadlifts
  • Handstand push-ups
Elizabeth
21-15-9 reps for time
  • 135-lb. cleans
  • Ring dips
Eva
5 rounds for time
  • Run 800 meters
  • 2-pood kettlebell swings, 30 reps
  • 30 pull-ups
Fran
21-15-9 reps for time
  • 95-lb. thrusters
  • Pull-ups
Grace
30 reps for time
  • 135-lb. clean and jerks
Gwen
For load
  • Clean and jerk 15-12-9 reps
Helen
3 rounds for time
  • Run 400 meters
  • 1.5-pood kettlebell swings, 21 reps
  • 12 pull-ups
Hope
3 rounds for max reps
  • Burpees
  • 75-lb. power snatches
  • Box jumps, 24-inch box
  • 75-pound thrusters
  • Chest-to-bar pull-ups
Isabel
30 reps for time
  • 135-lb. snatches
Jackie
For time
  • Row 1,000 meters
  • 45-lb. thrusters, 50 reps
  • 30 pull-ups
Karen
For time
  • 150 wall-ball shots, 20-lb. ball
Kelly
5 rounds for time
  • Run 400 meters
  • 30 box jumps, 24-inch box
  • 30 wall-ball shots, 20-lb. ball
Linda (a.k.a. 3 Bars of Death)
10-9-8-7-6-5-4-3-2-1 reps for time
  • 1 1/2 body-weight deadlifts
  • Body-weight bench presses
  • 3/4 body-weight cleans
Lynne
5 rounds for max reps. There is no time component to this workout, although some versions Rx the movements as a couplet.
  • Body-weight bench press
  • Pull-ups
Maggie
5 rounds for time
  • 20 handstand push-ups
  • 40 pull-ups
  • 60 one-legged squats, alternating legs
Marguerita
50 reps for time
  • Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Mary
As many rounds as possible in 20 minutes
  • 5 handstand push-ups
  • 10 1-legged squats
  • 15 pull-ups
Nancy
5 rounds for time
  • Run 400 meters
  • 95-lb. overhead squats, 15 reps
Nicole
As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round.
  • Run 400 meters
  • Max-reps pull-ups


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