CrossFit Benchmark Workouts

Browse all CrossFit benchmark workouts with RX standards and community PR times. From the Girl WODs (Fran, Grace, Helen) to Hero WODs (Murph, DT, J.T.) and max strength lifts.

341
Benchmark Workouts
26
Community PRs
8
Categories
PR Tracker / Benchmark Workouts

Olympic Lifts Workouts

Traditional weightlifting movements focusing on strength and power

Back Squat (1RM)

 Max Weight
Back Squat — Lift Standard. Bar starts on the back (high or low bar position). Lifter unracks and stands with hips and …
4 PRs submitted

Clean & Jerk (1RM)

 Max Weight
Clean & Jerk — Lift Standard. Clean: Bar starts on the floor. Lift the bar to the front rack position (bar resting on s…
3 PRs submitted

Deadlift (1RM)

 Max Weight
Conventional Deadlift — Lift Standard. Bar starts on the floor Hands grip outside the knees, feet roughly hip-width ap…
3 PRs submitted

Front Squat (1RM)

 Max Weight
Front Squat — Lift Standard. Bar starts in the front rack position (resting on shoulders/clavicles, supported by finger…
3 PRs submitted

Hang Power Clean (1RM)

 Max Weight
Hang Power Clean — Lift Standard. Bar starts at the hang position (anywhere above the floor—typically at the hip, above…
1 PR submitted

Hang Power Snatch (1RM)

 Max Weight
Hang Power Snatch — Lift Standard. Bar starts at the hang position (anywhere above the floor—typically at the hip, abov…
0 PRs submitted

Hang Squat Clean (1RM)

 Max Weight
Hang Squat Clean — Lift Standard. Bar starts at the hang position (anywhere above the floor—typically at the hip, above…
0 PRs submitted

Hang Squat Snatch (1RM)

 Max Weight
Hang Squat Snatch — Lift Standard. Bar starts at the hang position (anywhere above the floor—typically at the hip, abov…
0 PRs submitted

Overhead Squat (1RM)

 Max Weight
Overhead Squat — Lift Standard. Bar starts locked out overhead with arms fully extended. Lifter stands with hips and kn…
1 PR submitted

Power Clean (1RM)

 Max Weight
Power Clean — Lift Standard. Bar starts on the floor. Lift the bar to the front rack position (bar resting on shoulders…
0 PRs submitted

Power Snatch (1RM)

 Max Weight
Power Snatch — Lift Standard. Bar starts on the floor. Lift the bar in one continuous motion from the floor to overhead…
1 PR submitted

Push Jerk (1RM)

 Max Weight
Push Jerk — Lift Standard. Bar starts in the front rack position (bar resting on shoulders/clavicles). Dip at the knees…
0 PRs submitted

Push Press (1RM)

 Max Weight
Push Press — Lift Standard. Bar starts in the front rack position (bar resting on shoulders/clavicles). Dip at the knee…
0 PRs submitted

Shoulder Press (1RM)

 Max Weight
Shoulder Press — Lift Standard. Bar starts in the front rack position (bar resting on shoulders/clavicles). Press the b…
1 PR submitted

Split Jerk (1RM)

 Max Weight
Split Jerk — Lift Standard. Bar starts in the front rack position (bar resting on shoulders/clavicles). Dip at the knee…
1 PR submitted

Squat Clean (1RM)

 Max Weight
Squat Clean — Lift Standard. Bar starts on the floor. Lift the bar to the front rack position (bar resting on shoulders…
2 PRs submitted

Squat Snatch (1RM)

 Max Weight
Squat Snatch — Lift Standard. Bar starts on the floor. Lift the bar in one continuous motion from the floor to overhead…
1 PR submitted

Sumo Deadlift (1RM)

 Max Weight
Sumo Deadlift — Lift Standard. Bar starts on the floor Hands grip inside the knees, feet wide with toes turned out. Li…
0 PRs submitted

Girl WODs Workouts

Classic CrossFit benchmark workouts named after women

Amanda

 For Time
♂ RX: 135 lb
♀ RX: 95 lb
9-7-5 reps for time of: Muscle-ups Squat snatches
0 PRs submitted

Angie

 For Time
For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats
0 PRs submitted

Annie

 For Time
50-40-30-20-10 reps for time of: Double-unders Sit-ups
0 PRs submitted

Barbara

 For Time
5 rounds, each for time of: 20 pull-ups 30 push-ups 40 sit-ups 50 air squats Rest 3 minutes between rounds
0 PRs submitted

Candy

 For Time
5 rounds for time of: 20 pull-ups 40 push-ups 60 squats
0 PRs submitted

Chelsea

 Max Reps
Every minute on the minute for 30 minutes: 5 pull-ups 10 push-ups 15 air squats
0 PRs submitted

Cindy

 AMRAP
AMRAP in 20 minutes: 5 pull-ups 10 push-ups 15 air squats
0 PRs submitted

Diane

 For Time
♂ RX: 225 lb
♀ RX: 155 lb
21-15-9 reps for time of: Deadlifts Handstand push-ups
0 PRs submitted

Elizabeth

 For Time
♂ RX: 135 lb
♀ RX: 95 lb
21-15-9 reps for time of: Squat cleans Ring dips
0 PRs submitted

Eva

 For Time
♂ RX: 2 pood (70 lb)
♀ RX: 1.5 pood (53 lb)
5 rounds for time of: 800-meter run 30 kettlebell swings 30 pull-ups
0 PRs submitted

Fran

 For Time
♂ RX: 95 lb
♀ RX: 65 lb
21-15-9 reps for time of: Thrusters Pull-ups
0 PRs submitted

Grace

 For Time
♂ RX: 135 lb
♀ RX: 95 lb
For time: 30 clean and jerks
0 PRs submitted

Gwen

 Max Weight
15-12-9 reps for load of: Clean and jerks Touch and go, unbroken sets only. Rest as needed between sets.
0 PRs submitted

Helen

 For Time
♂ RX: 53 lb
♀ RX: 35 lb
3 rounds for time of: 400-meter run 21 kettlebell swings 12 pull-ups
0 PRs submitted

Hope

 Max Reps
♂ RX: 75 lb snatch/thruster, 24" box
♀ RX: 55 lb snatch/thruster, 20" box
3 rounds of: Burpees, 1 minute Power snatches, 1 minute Box jumps, 1 minute Thrusters, 1 minute Chest-to-bar pull-…
0 PRs submitted

Isabel

 For Time
♂ RX: 135 lb
♀ RX: 95 lb
For time: 30 snatches
0 PRs submitted

Jackie

 For Time
♂ RX: 45 lb
♀ RX: 35 lb
For time: 1,000-meter row 50 thrusters 30 pull-ups
0 PRs submitted

Karen

 For Time
♂ RX: 20 lb ball to 10 ft
♀ RX: 14 lb ball to 9 ft
For time: 150 wall ball shots
0 PRs submitted

Kelly

 For Time
♂ RX: 24" box, 20 lb ball
♀ RX: 20" box, 14 lb ball
5 rounds for time of: 400-meter run 30 box jumps 30 wall ball shots
0 PRs submitted

Linda

 For Time
10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlift (1.5x bodyweight) Bench press (bodyweight) Clean (0.75x bodyweight)
0 PRs submitted

Lynne

 Max Reps
5 rounds for max reps of: Bench press (bodyweight) Pull-ups No time component. Rest as needed between rounds.
0 PRs submitted

Maggie

 For Time
5 rounds for time of: 20 handstand push-ups 40 pull-ups 60 pistols (alternating legs)
0 PRs submitted

Marguerita

 For Time
For time: 50 burpees 50 push-ups 50 jumping jacks 50 sit-ups 25 handstand push-ups
0 PRs submitted

Mary

 AMRAP
AMRAP in 20 minutes: 5 handstand push-ups 10 pistols (alternating legs) 15 pull-ups
0 PRs submitted

Megan

 For Time
♂ RX: 53 lb
♀ RX: 35 lb
5 rounds for time of: 15 kettlebell snatches (right arm) 15 kettlebell snatches (left arm) 20 burpees
0 PRs submitted

Nancy

 For Time
♂ RX: 95 lb
♀ RX: 65 lb
5 rounds for time of: 400-meter run 15 overhead squats
0 PRs submitted

Nicole

 Max Reps
AMRAP in 20 minutes: 400-meter run Max rep pull-ups Score is total pull-ups completed.
0 PRs submitted

Hero WODs Workouts

Tribute workouts honoring fallen military heroes and first responders

Abbate

 For Time
♂ RX: 155 lb
♀ RX: 105 lb
For time: 1-mile run 21 clean and jerks 800-meter run 21 clean and jerks 1-mile run
0 PRs submitted

Adambrown

 For Time
♂ RX: 295-lb deadlifts, 24-inch box, 20-lb ball to 10 feet, 195-lb bench press, 145-lb cleans
♀ RX: 195-lb deadlifts, 20-inch box, 14-lb ball to 9 feet, 135-lb bench press, 95-lb clean
2 rounds for time of: 24 deadlifts 24 box jumps 24 wall-ball shots 24 bench presses 24 box jumps 24 wall-ball sho…
0 PRs submitted

Adrian

 For Time
♂ RX: 30-inch box
♀ RX: 24-inch box
7 rounds for time of: 3 forward rolls 5 wall climbs 7 toes-to-bars 9 box jumps
0 PRs submitted

Alec

 For Time
♂ RX: 100-lb sandbag, 225-lb deadlifts, 24-inch box
♀ RX: 75-lb sandbag, 155-lb deadlifts, 20-inch box
For time: 3 rounds of: 8 burpees 28 air squats 9 push-ups Then, Run 1,000 meters 25 over-the-shoulder sandbag cl…
0 PRs submitted

Alexander

 For Time
♂ RX: 135-lb back squat, 185-lb power clean
♀ RX: 95-lb back squat, 125-lb power clean
5 rounds for time of: 31 back squats 12 power cleans
0 PRs submitted

Andy

 For Time
♂ RX: 20-lb weight vest, 115-lb barbell, 24-inch box
♀ RX: 14-lb weight vest, 75-lb barbell, 20-inch box
For time: 25 thrusters 50 box jumps 75 deadlifts 1.5-mile run 75 deadlifts 50 box jumps 25 thrusters * Wear a w…
0 PRs submitted

Arnie

 For Time
♂ RX: 70 lb
♀ RX: 53 lb
With a single kettlebell for time: 21 Turkish get-ups, right arm 50 kettlebell swings 21 overhead squats, left arm …
0 PRs submitted

Artie

 AMRAP
♂ RX: 95 lb
♀ RX: 65 lb
Complete as many rounds and reps as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thru…
0 PRs submitted

Badger

 For Time
♂ RX: 95 lb
♀ RX: 65 lb
3 rounds for time of: 30 squat cleans 30 pull-ups Run 800 meters
0 PRs submitted

Barraza

 AMRAP
♂ RX: 275 lb
♀ RX: 185 lb
Complete as many rounds and reps as possible in 18 minutes of: Run 200 meters 9 deadlifts 6 burpee bar muscle-ups
0 PRs submitted

Bell

 For Time
♂ RX: 185-lb barbell
♀ RX: 125-lb barbell
3 rounds for time of: 21 deadlifts 15 pull-ups 9 front squats
0 PRs submitted

Bert

 For Time
For time: 50 burpees 400-meter run 100 push-ups 400-meter run 150 walking lunges 400-meter run 200 squats 400-m…
0 PRs submitted

Big Sexy

 For Time
♂ RX: 315-lb deadlift, 225-lb clean, 155-lb thruster
♀ RX: 205-lb deadlift, 155-lb clean, 105-lb thruster
5 rounds for time of: 6 deadlifts 6 burpees 5 cleans 5 chest-to-bar pull-ups 4 thrusters 4 muscle-ups
0 PRs submitted

Blake

 For Time
♂ RX: 45-lb plate, 24-inch box, 20-lb medicine ball to a 10-foot target
♀ RX: 25-lb plate, 20-inch box, 14-lb medicine ball to a 9-foot target
4 rounds for time of: 100-foot overhead walking lunge 30 box jumps 20 wall-ball shots 10 handstand push-ups
0 PRs submitted

Bowen

 For Time
♂ RX: 275-lb barbell, 53-lb kettlebell, 24-inch box
♀ RX: 185-lb barbell, 35-lb kettlebell, 20-inch box
3 rounds for time of: 800-meter run 7 deadlifts 10 burpee pull-ups 14 single-arm kettlebell thrusters, 7 each arm …
0 PRs submitted

Bradley

 For Time
10 rounds for time of: Sprint 100 meters 10 pull-ups Sprint 100 meters 10 burpees Rest 30 seconds
0 PRs submitted

Bradshaw

 For Time
♂ RX: 225 lb
♀ RX: 155 lb
10 rounds for time of: 3 handstand push-ups 6 deadlifts 12 pull-ups 24 double-unders
0 PRs submitted

Brehm

 For Time
♂ RX: 225 lb
♀ RX: 155 lb
For time: 10 rope climbs to 15 feet 20 back squats 30 handstand push-ups 40-calorie row
0 PRs submitted

Brenton

 For Time
5 rounds for time of: 100-foot bear crawl 100-foot standing broad jump Do 3 burpees after every 5 broad jumps. If y…
0 PRs submitted

Brian

 For Time
♂ RX: 185 lb
♀ RX: 125 lb
3 rounds for time of: 5 rope climbs to 15 feet 25 back squats
0 PRs submitted

Bruck

 For Time
♂ RX: 185-lb back squat, 135-lb jerk
♀ RX: 125-lb back squat, 95-lb jerk
4 rounds for time of: 400-meter run 24 back squats 24 jerks
0 PRs submitted

Bulger

 For Time
♂ RX: 135 lb
♀ RX: 95 lb
10 rounds for time of: 150-meter run 7 chest-to-bar pull-ups 7 front squats 7 handstand push-ups
0 PRs submitted

Bull

 For Time
♂ RX: 135-lb barbell
♀ RX: 95-lb barbell
2 rounds for time of: 200 double-unders 50 overhead squats 50 pull-ups 1-mile run
0 PRs submitted

Buriak

 AMRAP
♂ RX: 155 lb
♀ RX: 135 lb
As many rounds and reps as possible in 20 minutes of: 5 squat cleans 10 burpees over the bar 15 pull-ups 200-meter …
0 PRs submitted

Cameron

 For Time
♂ RX: 24-inch box, 20-lb medicine ball to a 10-foot target
♀ RX: 20-inch box, 14-lb medicine ball to a 9-foot target
For time: 50 walking lunge steps 25 chest-to-bar pull-ups 50 box jumps 25 triple-unders 50 back extensions 25 rin…
0 PRs submitted

Capoot

 For Time
For time: 100 push-ups Run 800 meters 75 push-ups Run 1,200 meters 50 push-ups Run 1,600 meters 25 push-ups Run…
0 PRs submitted

Carse

 For Time
♂ RX: 135-lb squat clean, 185-lb deadlift, 24-inch box
♀ RX: 95-lb squat clean, 125-lb deadlift, 20-inch box
21-18-15-12-9-6-3 reps for time of: Squat cleans Double-unders Deadlifts Box jumps Begin each round with a 50-mete…
0 PRs submitted

CHAD1000X

 For Time
♂ RX: 45-lb ruck, 20-in box
♀ RX: 35-lb ruck, 20-in box
For time: 1,000 weighted box step-ups
0 PRs submitted

City 100

 For Time
♂ RX: 155-lb barbell
♀ RX: 105-lb barbell
For time with a partner: 31 shuttle runs (7 meters down, 7 meters back) Then, 10 rounds for time of: 7 deadlifts 7…
0 PRs submitted

Clovis

 For Time
For time: Run 10 miles 150 burpee pull-ups Partition the run and burpee pull-ups as needed.
0 PRs submitted

Coe

 For Time
♂ RX: 95 lb
♀ RX: 65 lb
10 rounds for time of: 10 thrusters 10 ring push-ups
0 PRs submitted

Coffey

 For Time
♂ RX: 135 lb
♀ RX: 95 lb
For time: 800-meter run 50 back squats 50 bench presses 800-meter run 35 back squats 35 bench presses 800-meter …
0 PRs submitted

Coffland

 For Time
Hang from a pull-up bar for 6 minutes Each time you drop from the bar, complete: 800-meter run 30 push-ups
0 PRs submitted

Collin

 For Time
♂ RX: 50-lb sandbag, 115-lb push press, 24-inch box, 95-lb sumo deadlift high pull
♀ RX: 35-lb sandbag, 75-lb push press, 20-inch box, 65-lb sumo deadlift high pull
6 rounds for time of: 400-meter sandbag carry 12 push presses 12 box jumps 12 sumo deadlift high pulls
0 PRs submitted

Crain

 For Time
♂ RX: 135-lb deadlift, 24-inch box, 95-lb clean and jerk, 20-lb medicine ball to a 10-foot target
♀ RX: 95-lb deadlift, 24-inch box, 65-lb clean and jerk, 14-lb medicine ball to a 9-foot target
2 rounds for time of: 34 push-ups 50-yard sprint 34 deadlifts 50-yard sprint 34 box jumps 50-yard sprint 34 clea…
0 PRs submitted

Dae Han

 For Time
♂ RX: 15-foot rope climb, 135-lb thrusters
♀ RX: 15-foot rope climb, 95-lb thrusters
3 rounds for time of: Run 800 meters with an empty barbell 3 rope climbs 12 thrusters
0 PRs submitted

Dallas 5

 For Time
♂ RX: 155-lb deadlift, 24-inch box, 40-lb dumbbell for Turkish get-up, 75-lb snatch
♀ RX: 105-lb deadlift, 20-inch box, 30-lb dumbbell for Turkish get-up, 55-lb snatch
5 minutes of: ​Burpees Then, 5 minutes of: ​7 deadlifts ​7 box jumps Then, 5 minutes of: ​Turkish get-ups Then, …
0 PRs submitted

Daniel

 For Time
♂ RX: 95 lb
♀ RX: 65 lb
For time: 50 pull-ups 400-meter run 21 thrusters 800-meter run 21 thrusters 400-meter run 50 pull-ups
0 PRs submitted

Danny

 AMRAP
♂ RX: 115-lb barbell, 24-inch box
♀ RX: 75-lb barbell, 20-inch box
Complete as many rounds in 20 minutes as you can of: 30 box jumps 20 push presses 30 pull-ups
0 PRs submitted

Del

 For Time
♂ RX: 20-lb medicine ball, 20-lb dumbbell
♀ RX: 14-lb medicine ball, 15-lb dumbbell
For time: 25 burpees Run 400 meters with a medicine ball 25 weighted pull-ups with a dumbbell Run 400 meters with a…
0 PRs submitted

Desforges

 For Time
♂ RX: 225-lb deadlifts, 135-lb clean and jerks
♀ RX: 155-lb deadlifts, 95-lb clean and jerks
5 rounds for time of: 12 deadlifts 20 pull-ups 12 clean and jerks 20 knees-to-elbows
0 PRs submitted

DG

 AMRAP
♂ RX: 35-lb dumbbells
♀ RX: 20-lb dumbbells
Complete as many rounds and reps as possible in 10 minutes of: 8 toes-to-bars 8 dumbbell thrusters 12 dumbbell walki…
0 PRs submitted

Dobogai

 For Time
♂ RX: 50-lb dumbbells
♀ RX: 35-lb dumbbells
7 rounds for time of: 8 muscle-ups 22-yard farmers carry
0 PRs submitted

Dominic J. Hall

 For Time
♂ RX: Wear a 20-lb vest, 20-inch box, 275-lb deadlifts
♀ RX: Wear a 14-lb vest, 20-inch box, 185-lb deadlifts
On a running clock: From 0:00-12:23: Max-reps box step-ups From 12:23-15:00: Rest From 15:00-48:00: As many reps …
0 PRs submitted

Donny

 For Time
♂ RX: 225 lb
♀ RX: 155 lb
21-15-9-9-15-21 reps for time of: Deadlifts Burpees
0 PRs submitted

Dork

 For Time
♂ RX: Men: 1.5-pood kettlebell
♀ RX: Women: 1-pood kettlebell
6 rounds for time of: 60 double-unders 30 kettlebell swings 15 burpees
0 PRs submitted

Dragon

 For Time
For time: Run 5K 4 minutes to find 4-rep-max deadlift Run 5K 4 minutes to find 4-rep-max push jerk
0 PRs submitted

Drew

 For Time
For time, all with a weight vest: (Each round honors one of the heroes who died in the helicopter crash.) Kraus: 200-m…
0 PRs submitted

DT

 For Time
♂ RX: 155 lb
♀ RX: 105 lb
5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks
0 PRs submitted

Dunn

 AMRAP
♂ RX: 20-inch box
♀ RX: 20-inch box
Complete as many rounds as possible in 19 minutes of: 3 muscle-ups 1 shuttle sprint (5 yards, 10 yards, 15 yards) 6 …
0 PRs submitted

DVB

 For Time
♂ RX: 20-lb medicine ball, 10-foot target
♀ RX: 14-lb medicine ball, 9-foot target
For time: Run 1 mile with a medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope climb Run 800 meters with a…
0 PRs submitted

Emily

 For Time
10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-meter sprint Rest 2 minutes
0 PRs submitted

Erin

 For Time
♂ RX: 40 lb
♀ RX: 30 lb
5 rounds for time of: 15 dumbbell split cleans 21 pull-ups
0 PRs submitted

Estrada

 For Time
♂ RX: 185 lb
♀ RX: 135 lb
100 box step-ups with a weighted backpack (35/50 lb, 20 inches) Then, 3 rounds of: 800-meter run 17-calorie bike 2…
0 PRs submitted

Eva Strong

 For Time
♂ RX: 205 lb
♀ RX: 135 lb
With a partner, 5 rounds for time of: 24 double-unders (each) 19 toes-to-bars (total) 2 clean and jerks (total) 400…
0 PRs submitted

Falkel

 AMRAP
♂ RX: 30-inch box
♀ RX: 24-inch box
Complete as many rounds and reps as possible in 25 minutes of: 8 handstand push-ups 8 box jumps 1 rope climb to 15 f…
0 PRs submitted

Feeks

 For Time
♂ RX: 65-lb dumbbells
♀ RX: 45-lb dumbbells
For time: 2 100-meter shuttle sprints 2 dumbbell squat clean thrusters 4 100-meter shuttle sprints 4 dumbbell squat…
0 PRs submitted

FERN

 For Time
♂ RX: Wear a 20-lb weight vest
♀ RX: Wear a 14-lb weight vest
For time: 2-mile run With a 60-minute time cap: Then 9 rounds of: 20-calorie row 20 burpees Then 3 rounds for tim…
0 PRs submitted

Finseth

 For Time
♂ RX: 20-lb medicine ball to 10 feet, 185-lb barbell
♀ RX: 14-lb medicine ball to 9 feet, 125-lb barbell
On an 18-minute clock for reps: 83 wall-ball shots Then, as many rounds and reps as possible of: 2 power cleans 18 …
0 PRs submitted

Foo

 AMRAP
♂ RX: 170 lb
♀ RX: 110 lb
For time: 13 bench presses Then, complete as many rounds and reps as possible in 20 minutes of: 7 chest-to-bar pull-…
0 PRs submitted

Forrest

 For Time
3 rounds for time of: 20 L pull-ups 30 toes-to-bars 40 burpees Run 800 meters
0 PRs submitted

Fournier

 For Time
♂ RX: 115-lb STO, 85-lb SDHP
♀ RX: 75-lb STO, 55-lb SDHP
For time: 50 shoulder-to-overheads 50-foot arm-over-arm sled pull 40 burpees 50-foot arm-over-arm sled pull 30 sum…
0 PRs submitted

Gage

 For Time
♂ RX: 155-lb barbell, 15-foot rope climb
♀ RX: 105-lb barbell, 15-foot rope climb
For time: 1,996-meter row Then, 3 rounds of: 12 power cleans 11 back squats 3 rope climbs 27 burpees Then, 2,024…
0 PRs submitted

Gale Force

 AMRAP
♂ RX: 50-lb backpack, 24-inch box
♀ RX: 35-lb backpack, 20-inch box
As many rounds and reps as possible in 30 minutes of: 20 box step-ups with a weighted backpack 23 burpees-over-backpa…
0 PRs submitted

Gallant

 For Time
♂ RX: 20-lb medicine ball
♀ RX: 14-lb medicine ball
For time: 1-mile run with a medicine ball 60 burpee pull-ups 800-meter run with a medicine ball 30 burpee pull-ups …
0 PRs submitted

Garbo

 For Time
♂ RX: 53-lb kettlebell
♀ RX: 35-lb kettlebell
On a 21-minute clock: 400-meter run Then, as many rounds and reps as possible of: 10 hand-release push-ups 4 strict…
0 PRs submitted

Garrett

 For Time
3 rounds for time of: 75 squats 25 ring handstand push-ups 25 L pull-ups
0 PRs submitted

Gator

 For Time
♂ RX: 185 lb
♀ RX: 125 lb
8 rounds for time of: 5 front squat 26 ring push-ups
0 PRs submitted

Gaza

 For Time
♂ RX: 53-lb kettlebell, 30-inch box
♀ RX: 35-lb kettlebell, 24-inch box
5 rounds for time of: 35 kettlebell swings 30 push-ups 25 pull-ups 20 box jumps 1-mile run
0 PRs submitted

Glen

 For Time
♂ RX: 135-lb clean and jerks
♀ RX: 95-lb clean and jerks
For time: 30 clean and jerks Run 1 mile 10 rope climbs to 15 feet Run 1 mile 100 burpees
0 PRs submitted

Goose

 For Time
♂ RX: 135-lb barbell, 15-foot rope, 70-lb kettlebell, 45-lb plate
♀ RX: 95-lb barbell, 15-foot rope, 53-lb kettlebell, 25-lb plate
For time with a partner: 106 deadlifts Then, 7 rounds of: 3 rope climbs 15 thrusters 15 kettlebell swings Then, 4…
0 PRs submitted

Griff

 For Time
For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards
0 PRs submitted

Hall

 For Time
♂ RX: 225-lb barbell, 53-lb kettlebell
♀ RX: 155-lb barbell, 35-lb kettlebell
5 rounds for time of: 3 cleans 200-meter sprint 20 kettlebell snatches, 10 each arm Rest 2 minutes between rounds.
0 PRs submitted

Hamilton

 For Time
3 rounds for time of: Row 1,000 meters 50 push-ups Run 1,000 meters 50 pull-ups
0 PRs submitted

Hammer

 For Time
♂ RX: 135 lb
♀ RX: 95 lb
5 rounds, each for time, of: 5 power cleans 10 front squats 5 jerks 20 pull-ups Rest 90 seconds between rounds.
0 PRs submitted

Hammy

 For Time
♂ RX: 24-inch box, 6-inch target for burpees
♀ RX: 20-inch box, 6-inch target for burpees
For time: 1,200-meter run 80 box step-overs 40 hand-release push-ups 800-meter run 40 burpees to target 20 strict…
0 PRs submitted

Hansen

 For Time
♂ RX: 70 lb
♀ RX: 53 lb
5 rounds for time of: 30 kettlebell swings 30 burpees 30 GHD sit-ups
0 PRs submitted

Harper

 AMRAP
♂ RX: 135-lb barbell, 45-lb plate
♀ RX: 95-lb barbell, 25-lb plate
Complete as many rounds as possible in 23 minutes of: 9 chest-to-bar pull-ups 15 power cleans 21 squats 400-meter r…
0 PRs submitted

Havana

 AMRAP
♂ RX: Men: 185 lb
♀ RX: Women: 125 lb
Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans
0 PRs submitted

Helton

 For Time
♂ RX: 50-lb dumbbells
♀ RX: 35-lb dumbbells
3 rounds for time of: Run 800 meters 30 dumbbell squat cleans 30 burpees
0 PRs submitted

Hidalgo

 For Time
♂ RX: 135-lb barbell, 24-inch box, 45-lb plate
♀ RX: 95-lb barbell, 20-inch box, 25-lb plate
For time: Run 2 miles Rest 2 minutes 20 squat cleans 20 box jumps 20 overhead walking lunges 20 box jumps 20 squ…
0 PRs submitted

Hildy

 For Time
♂ RX: 45-lb barbell, 20-lb medicine ball to a 10-foot target, 20-lb weight vest
♀ RX: 35-lb barbell, 14-lb medicine ball to a 9-foot target, 14-lb weight vest
For time: 100-calorie row 75 thrusters 50 pull-ups 75 wall-ball shots 100-calorie row If you’ve got a weight vest…
0 PRs submitted

Holbrook

 For Time
♂ RX: 115 lb
♀ RX: 75 lb
10 rounds, each for time, of: 5 thrusters 10 pull-ups 100-meter sprint Rest 1 minute between rounds.
0 PRs submitted

Holleyman

 For Time
♂ RX: 20-lb medicine ball to 10 feet, 225-lb cleans
♀ RX: 14-lb medicine ball to 9 feet, 155-lb cleans
30 rounds for time of: 5 wall-ball shots 3 handstand push-ups 1 power clean
0 PRs submitted

Hollywood

 For Time
♂ RX: 30-lb medicine ball to a 10-foot target, 185-lb barbell
♀ RX: 20-lb medicine ball to a 9-foot target, 125-lb barbell
For time: Run 2,000 meters 22 wall-ball shots 22 muscle-ups 22 wall-ball shots 22 power cleans 22 wall-ball shots…
0 PRs submitted

Hoover

 For Time
♂ RX: 24-inch box, 75-lb dumbbell
♀ RX: 20-inch box, 50-lb dumbbell
8 rounds for time of: Run 400 meters 15 burpee box jump-overs 10-calorie bike 6 alternating dumbbell snatches
0 PRs submitted

Hortman

 AMRAP
Complete as many rounds as possible in 45 minutes of: Run 800 meters 80 squats 8 muscle-ups
0 PRs submitted

Horton

 For Time
♂ RX: 155 lb
♀ RX: 105 lb
9 rounds for time, with a partner, of: 9 bar muscle-ups 11 clean and jerks, 105/155 lb 50-yard buddy carry Share th…
0 PRs submitted

Hotshots 19

 For Time
♂ RX: 135-lb barbell
♀ RX: 95-lb barbell
6 rounds for time of: 30 squats 19 power cleans 7 strict pull-ups 400-meter run
0 PRs submitted

J.J.

 For Time
♂ RX: 185 lb
♀ RX: 125 lb
For time: 1 squat clean 10 parallette handstand push-ups 2 squat cleans 9 parallette handstand push-ups 3 squat cl…
0 PRs submitted

Jack

 AMRAP
♂ RX: 115-lb barbell, 1.5-pood kettlebell, 24-inch box
♀ RX: 75-lb barbell, 1-pood kettlebell, 20-inch box
Complete as many rounds and reps as possible in 20 minutes of: 10 push presses 10 kettlebell swings 10 box jumps
0 PRs submitted

Jag 28

 For Time
♂ RX: 70 lb
♀ RX: 53 lb
For time: Run 800 meters 28 kettlebell swings 28 strict pull-ups 28 kettlebell clean and jerks 28 strict pull-ups …
0 PRs submitted

Jared

 For Time
4 rounds for time of: Run 800 meters 40 pull-ups 70 push-ups
0 PRs submitted

Jason

 For Time
For time: 100 squats 5 muscle-ups 75 squats 10 muscle-ups 50 squats 15 muscle-ups 25 squats 20 muscle-ups
0 PRs submitted

JBo

 AMRAP
♂ RX: 115-lb barbell
♀ RX: 75-lb barbell
Complete as many rounds and reps as possible in 28 minutes of: 9 overhead squats 1 legless rope climb to 15 feet, beg…
0 PRs submitted

Jennifer

 AMRAP
♂ RX: 53-lb kettlebell, 24-inch box
♀ RX: 35-lb kettlebell, 20-inch box
Complete as many rounds and reps as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings 20 box jumps
0 PRs submitted

Jenny

 AMRAP
♂ RX: 45-lb barbell
♀ RX: 35-lb barbell
Complete as many rounds and reps as possible in 20 minutes of: 20 overhead squats 20 back squats 400-meter run
0 PRs submitted

Jerry

 For Time
For time: Run 1 mile Row 2K Run 1 mile
0 PRs submitted

Johnson

 AMRAP
♂ RX: 245-lb deadlifts, 155-lb squat cleans
♀ RX: 165-lb deadlifts, 105-lb squat cleans
Complete as many rounds and reps as possible in 20 minutes of: 9 deadlifts 8 muscle-ups 9 squat cleans
0 PRs submitted

Jonathon Farmer

 For Time
♂ RX: 135-lb shoulder press, 70-lb farmers carry, 90-lb sled push
♀ RX: 95-lb shoulder press, 35-lb farmers carry, 45-lb sled push
For time: 1,500-meter row Then, 2 rounds of: 53 push-ups 11 pull-ups 5 shoulder presses 100-meter farmers carry …
0 PRs submitted

Jorge

 For Time
♂ RX: 155 lb
♀ RX: 105 lb
For time: 30 GHD sit-ups 15 squat cleans 24 GHD sit-ups 12 squat cleans 18 GHD sit-ups 9 squat cleans 12 GHD sit…
0 PRs submitted

Josh

 For Time
♂ RX: 95 lb
♀ RX: 65 lb
For time: 21 overhead squats 42 pull-ups 15 overhead squats 30 pull-ups 9 overhead squats 18 pull-ups
0 PRs submitted

Josh-O

 For Time
♂ RX: 50-lb dumbbells
♀ RX: 35-lb dumbbells
For time with a partner: 400-meter run 2 rounds of: 44 dumbbell front squats 44 dumbbell floor presses 44 dumbbell…
0 PRs submitted

Joshie

 For Time
♂ RX: 40 lb
♀ RX: 25 lb
3 rounds for time of: 21 dumbbell snatches, right arm 21 L pull-ups 21 dumbbell snatches, left arm 21 L pull-ups
0 PRs submitted

Josie

 For Time
♂ RX: Men: 155 lb
♀ RX: Women: 105 lb
For time, wearing a 20-lb vest: 1-mile run Then, 3 rounds of: 30 burpees 4 power cleans 6 front squats Then, 1-mi…
0 PRs submitted

JT

 For Time
21-15-9 reps for time of: Handstand push-ups Ring dips Push-ups
0 PRs submitted

Justin

 For Time
30-20-10 reps for time of: Bodyweight back squats Bodyweight bench presses Strict pull-ups
0 PRs submitted

K27

 For Time
♂ RX: 185 lb
♀ RX: 105 lb
27 rounds for time of: 5 hang power cleans 5 burpees 15 double-unders
0 PRs submitted

Kelly Brown

 For Time
♂ RX: 30-lb ball to 10 feet, 275-lb DL, 30-inch box
♀ RX: 20-lb ball to 9 feet, 185-lb DL, 24-inch box
5 rounds for time of: Row 440 meter 10 box jumps 10 deadlifts 10 wall-ball shots
0 PRs submitted

Kerrie

 For Time
Wearing a weight vest, 10 rounds for time of: 100-meter sprint 5 burpees 20 sit-ups 15 push-ups 100-meter sprint…
0 PRs submitted

Kev

 AMRAP
♂ RX: 315-lb barbell
♀ RX: 205-lb barbell
With a partner, complete as many rounds and reps as possible in 26 minutes of: 6 deadlifts, each 9 synchronized bar-f…
0 PRs submitted

Kevin

 For Time
♂ RX: 185-lb barbell, 15-lb dumbbells
♀ RX: 125-lb barbell, 10-lb dumbbells
3 rounds for time of: 32 deadlifts 32 hanging hip touches, alternating arms 800-meter running farmers carry
0 PRs submitted

Klepto

 For Time
♂ RX: 24-inch box, 145-lb cleans
♀ RX: 20-inch box, 95-lb cleans
4 rounds for time of: 27 box jumps 20 burpees 11 squat cleans
0 PRs submitted

Kutschbach

 For Time
♂ RX: 185-lb back squat, 135-lb jerk
♀ RX: 125-lb back squat, 95-lb jerk
7 rounds for time of: 11 back squats 10 jerks
0 PRs submitted

Larry

 For Time
♂ RX: 115-lb squat, 80-lb sandbag
♀ RX: 75-lb squat, 50-lb sandbag
21-18-15-12-9-6-3 reps for time of: Front squats Bar-facing burpees *200-meter sandbag carry after each round
0 PRs submitted

Laura

 AMRAP
♂ RX: 155 lb
♀ RX: 105 lb
With a partner, complete as many rounds as possible in 21 minutes of: 30-calorie row 20 burpees over the rower 10 po…
0 PRs submitted

Ledesma

 AMRAP
♂ RX: 20-lb medicine ball
♀ RX: 14-lb medicine ball
Complete as many rounds and reps as possible in 20 minutes of: 5 parallette handstand push-ups 10 toes-to-rings 15 m…
0 PRs submitted

Lee

 For Time
♂ RX: 345-lb deadlift, 185-lb squat clean, 185-lb push jerk
♀ RX: 225-lb deadlift, 125-lb squat clean, 125-lb push jerk
5 rounds for time of: 400-meter run 1 deadlift 3 squat cleans 5 push jerks 3 muscle-ups 1 rope climb to 15 feet
0 PRs submitted

Leehan

 For Time
♂ RX: 185 
♀ RX: 125 lb
7 rounds for time of: 6 deadlifts 6 air squats 6 box jumps (20/24 inches) *Add 6 reps to each movement after every …
0 PRs submitted

Liam

 For Time
♂ RX: 45-lb plate, 155-lb barbell
♀ RX: 25-lb plate, 105-lb barbell
For time: Run 800 meters with a plate 100 toes-to-bars 50 front squats 10 rope climbs to 15 feet Run 800 meters wi…
0 PRs submitted

Locke

 For Time
♂ RX: 185 lb
♀ RX: 125 lb
For time: 565-meter row or run Then, 7 rounds 9 deadlifts 25 push-ups 21 box step-ups (20/24 inches) Then, 565-…
0 PRs submitted

Loredo

 For Time
6 rounds for time of: 24 squats 24 push-ups 24 walking lunge steps Run 400 meters
0 PRs submitted

Lorenzo

 For Time
For time: Run 1,000 meters Then, 5 rounds of: 15 push-ups 20 med-ball cleans 21 burpees Then, Run 1,000 meters
0 PRs submitted

Luce

 For Time
♂ RX: 20-lb vest
♀ RX: 14-lb vest
Wearing a weight vest, 3 rounds for time of: 1K run 10 muscle-ups 100 squats
0 PRs submitted

Luke

 For Time
♂ RX: 155-lb barbell, 20-lb medicine ball to a 10-foot target, 53-lb kettlebell
♀ RX: 105-lb barbell, 14-lb medicine ball to a 9-foot target, 35-lb kettlebell
For time: Run 400 meters 15 clean and jerks Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots Run…
0 PRs submitted

Lumberjack 20

 For Time
♂ RX: 275-lb deadlifts, 70-lb kettlebell, 115-lb overhead squats, 24-inch box, 45-lb dumbbells
♀ RX: 185-lb deadlifts, 53-lb kettlebell, 75-lb overhead squats, 20-inch box, 30-lb dumbbells
For time: 20 deadlifts Run 400 meters 20 kettlebell swings Run 400 meters 20 overhead squats Run 400 meters 20 b…
0 PRs submitted

Maloney

 For Time
6 rounds for time of: 300-meter shuttle run (50-meters out and back x 6, 100-meters out and back x 3) 16 deadlifts (1…
0 PRs submitted

Manion

 For Time
♂ RX: 135 lb
♀ RX: 95 lb
7 rounds for time of: Run 400 meters 29 back squat
0 PRs submitted

Manuel

 For Time
5 rounds of: 3 minutes of rope climbs 2 minutes of squats 2 minutes of push-ups 3 minutes to run 400 meters Wear a…
0 PRs submitted

Marco

 For Time
♂ RX: 135 lb
♀ RX: 95 lb
3 rounds for time of: 21 pull-ups 15 handstand push-ups 9 thrusters
0 PRs submitted

Marston

 AMRAP
♂ RX: 405 lb
♀ RX: 275 lb
Complete as many rounds and reps as possible in 20 minutes of: 1 deadlift 10 toes-to-bars 15 bar-facing burpees
0 PRs submitted

Martin

 For Time
For time, with a partner: 2,000-meter row 100 bodyweight deadlifts 50 thrusters (65/95 lb) 1,000-meter row 100 han…
0 PRs submitted

Matt 16

 For Time
♂ RX: 275-lb deadlift, 185-lb hang power clean, 135-lb push press
♀ RX: 185-lb deadlift, 125-lb hang power clean, 95-lb push press
For time: 16 deadlifts 16 hang power cleans 16 push presses Run 800 meters 16 deadlifts 16 hang power cleans 16 …
0 PRs submitted

Maupin

 For Time
4 rounds for time of: Run 800 meters 49 push-ups 49 sit-ups 49 squats
0 PRs submitted

Maxton

 For Time
♂ RX: 20-lb vest, 24-inch box
♀ RX: 14-lb vest, 20-inch box
With a weight vest, 13 rounds for time of: 8 strict pull-ups 26 box step-ups 21 burpees
0 PRs submitted

McCartney

 For Time
♂ RX: 50-lb dumbbells, 70-lb kettlebell, 225-lb deadlifts
♀ RX: 35-lb dumbbells, 53-lb kettlebell, 155-lb deadlifts
For time in teams of 3: 2,000-meter row 14 dumbbell thrusters 34 kettlebell swings 484 double-unders 108 burpees …
0 PRs submitted

McCluskey

 For Time
3 rounds of: 9 muscle-ups 15 burpee pull-ups 21 pull-ups Run 800 meters If you’ve got a 20-lb vest or body armor, …
0 PRs submitted

McGhee

 AMRAP
♂ RX: 275-lb barbell, 24-inch box
♀ RX: 185-lb barbell, 20-inch box
As many rounds as possible in 30 minutes of: 5 deadlifts 13 push-ups 9 box jumps
0 PRs submitted

Meadows

 For Time
For time: 20 muscle-ups 25 lowers from an inverted hang on the rings, slowly, with straight body and arms 30 ring ha…
0 PRs submitted

Michael

 For Time
3 rounds for time of: Run 800 meters 50 back extensions 50 sit-ups
0 PRs submitted

Miron

 For Time
5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weight
0 PRs submitted

Monti

 For Time
♂ RX: 45-lb step-up, 20-inch box, 135-lb clean and snatch
♀ RX: 35-lb step-up, 20-inch box, 95-lb clean and snatch
5 rounds for time of: 50 barbell step-ups 15 cleans 50 barbell step-ups 10 snatches
0 PRs submitted

Moon

 For Time
♂ RX: 40-lb dumbbell
♀ RX: 30-lb dumbbell
7 rounds for time of: 10 dumbbell hang split snatches, right arm 1 rope climb to 15 feet 10 dumbbell hang split snat…
0 PRs submitted

Moore

 AMRAP
Complete as many rounds in 20 minutes as you can of: 1 rope climb to 15 feet Run 400 meters Max-rep handstand push-u…
0 PRs submitted

Morrison

 For Time
♂ RX: 20-lb medicine ball to a 10-foot target, 24-inch box, 53-lb kettlebell
♀ RX: 14-lb medicine ball to a 9-foot target, 20-inch box, 35-lb kettlebell
50-40-30-20-10 reps for time of: Wall-ball shots Box jumps Kettlebell swings
0 PRs submitted

Mr. Joshua

 For Time
♂ RX: 250 lb
♀ RX: 175 lb
5 rounds for time of: Run 400 meters 30 GHD sit-ups 15 deadlifts
0 PRs submitted

Muller

 For Time
♂ RX: 45-lb plate, 225-lb deadlifts
♀ RX: 25-lb plate, 155-lb deadlifts
For time: Run 1,000 meters 710-meter plate carry Then, 5 rounds of: 13 burpee pull-ups 13 deadlifts Then, 710-m…
0 PRs submitted

Murph

 For Time
For time: 1-mile run 100 pull-ups 200 push-ups 300 squats 1-mile run Partition the pull-ups, push-ups, and squats…
0 PRs submitted

Nate

 AMRAP
♂ RX: 70 lb
♀ RX: 53 lb
Complete as many rounds as possible in 20 minutes of: 2 muscle-ups 4 handstand push-ups 8 1.5/2-pood kettlebell swin…
0 PRs submitted

Ned

 For Time
7 rounds for time of: 11 bodyweight back squats 1,000-meter row
0 PRs submitted

Nick

 For Time
♂ RX: 45 lb
♀ RX: 30 lb
12 rounds for time of: 10 dumbbell hang squat cleans 6 handstand push-ups on dumbbells
0 PRs submitted

Nickman

 For Time
♂ RX: 55-lb dumbbells for farmers carry and power snatches, 35-lb dumbbells for pull-ups
♀ RX: 40-lb dumbbells for farmers carry and power snatches, 20-lb dumbbells for pull-ups
10 rounds for time of: 200-meter farmers carry 10 weighted pull-ups 20 dumbbell alternating power snatches
0 PRs submitted

Northrup

 For Time
♂ RX: 24-inch box, 95-lb barbell
♀ RX: 20-in box, 65-lb barbell
For time: 26 barbell back-rack step-ups Then, 3 rounds of: 17 power cleans 19 sit-ups 21 deadlifts Then, 31-calor…
0 PRs submitted

Nukes

 For Time
♂ RX: 315-lb deadlift, 225-lb power clean, 135-lb overhead squat
♀ RX: 205-lb deadlift, 155-lb power clean, 95-lb overhead squat
8 minutes to complete: 1-mile run Max reps deadlifts Then, 10 minutes to complete: 1-mile run Max reps power clean…
0 PRs submitted

Nunez

 For Time
For time: 800m run 60 Burpee Box Jump Overs, 20″ 50 Pull-Ups 40 Squats (95/65) *from the floor* 600m Run 30 Burpe…
0 PRs submitted

Nutts

 For Time
♂ RX: 250-lb deadlifts, 30-inch box, 20-lb medicine ball to 10 feet, 45-lb plate
♀ RX: 175-lb deadlifts, 24-inch box, 14-lb medicine ball to 9 feet, 25-lb plate
For time: 10 handstand push-ups 15 deadlifts 25 box jumps 50 pull-ups 100 wall-ball shots 200 double-unders Run …
0 PRs submitted

ODA 7313

 For Time
♂ RX: 30 lb
♀ RX: 20 lb
7 rounds for time of: 300-meter jog 10 left-arm dumbbell thrusters 10 right-arm dumbbell thrusters 7 strict pull-up…
0 PRs submitted

Omar

 For Time
♂ RX: 95 lb
♀ RX: 65 lb
For time: 10 thrusters 15 bar-facing burpees 20 thrusters 25 bar-facing burpees 30 thrusters 35 bar-facing burpees
0 PRs submitted

Otis

 AMRAP
Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoul…
0 PRs submitted

Ozzy

 For Time
7 rounds for time of: 11 deficit handstand push-ups 1,000-meter run
0 PRs submitted

Pat

 For Time
♂ RX: 25-lb plate, 24-inch box, 185-lb barbell
♀ RX: 25-lb plate, 20-inch box, 125-lb barbell
For time: Run 800 meters with a plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps 3 cleans Then, Ru…
0 PRs submitted

Paul

 For Time
♂ RX: 185 lb
♀ RX: 125 lb
5 rounds for time of: 50 double-unders 35 knees-to-elbows 20-yard overhead walk
0 PRs submitted

Paul Pena

 For Time
♂ RX: 70-lb kettlebell, 24-inch box
♀ RX: 53-lb kettlebell, 20-inch box
7 rounds, each for time, of: 100-meter sprint 19 kettlebell swings 10 burpee box jumps Rest 3 minutes between round…
0 PRs submitted

Peyton

 AMRAP
Complete as many rounds as possible in 20 minutes of: 10 chest-to-bar pull-ups 10 dumbbell thrusters, 35/50 lb *Stop…
0 PRs submitted

Pheezy

 For Time
♂ RX: 165-lb front squats, 225-lb deadlifts, 165-lb push jerks
♀ RX: 115-lb front squats, 155-lb deadlifts, 115-lb push jerks
3 rounds for time of: 5 front squats 18 pull-ups 5 deadlifts 18 toes-to-bars 5 push jerks 18 hand-release push-ups
0 PRs submitted

Pike

 For Time
♂ RX: 75 lb
♀ RX: 55 lb
5 rounds for time of: 20 thrusters 10 strict ring dips 20 push-ups 10 strict handstand push-ups 50-meter bear crawl
0 PRs submitted

Pikey

 For Time
♂ RX: 155-lb barbell
♀ RX: 105-lb barbell
For time: Run 400 meters 12 burpee bar muscle-ups 15 squat snatches Run 800 meters 12 burpee bar muscle-ups 20 cl…
0 PRs submitted

PK

 For Time
♂ RX: 225-lb back squats, 275-lb deadlifts
♀ RX: 155-lb back squats, 185-lb deadlifts
5 rounds for time of: 10 back squats 10 deadlifts 400-meter sprint Rest 2 minutes between rounds.
0 PRs submitted

Rahoi

 AMRAP
♂ RX: 24-inch box, 95-lb thrusters
♀ RX: 20-inch box, 65-lb thrusters
Complete as many rounds as possible in 12 minutes of: 12 box jumps 6 thrusters 6 bar-facing burpees
0 PRs submitted

Ralph

 For Time
♂ RX: 250-lb deadlift
♀ RX: 175-lb deadlifts
4 rounds for time of: 8 deadlifts 16 burpees 3 rope climbs to 15 feet Run 600 meters
0 PRs submitted

Randy

 For Time
♂ RX: 75 lb
♀ RX: 55 lb
For time: 75 power snatches
0 PRs submitted

Rankel

 AMRAP
♂ RX: 225-lb barbell, 70-lb kettlebell
♀ RX: 155-lb barbell, 53-lb kettlebell
Complete as many rounds as possible in 20 minutes of: 6 deadlifts 7 burpee pull-ups 10 kettlebell swings 200-meter …
0 PRs submitted

René

 For Time
♂ RX: 20-lb weight vest
♀ RX: 14-lb weight vest
7 rounds for time of: 400-meter run 21 walking lunges 15 pull-ups 9 burpees If you have a weight vest or body armo…
0 PRs submitted

Rich

 For Time
♂ RX: 155 lb
♀ RX: 105 lb
For time: 13 squat snatches Then, 10 rounds of: ​ 10 pull-ups ​ 100-meter sprint Then, 13 squat cleans
0 PRs submitted

Ricky

 AMRAP
♂ RX: 75-lb dumbbells, 135-lb barbell
♀ RX: 50-lb dumbbells, 95-lb barbell
Complete as many rounds as possible in 20 minutes of: 10 pull-ups 5 dumbbell deadlifts 8 push presses
0 PRs submitted

Riley

 For Time
For time: Run 1.5 miles 150 burpees Run 1.5 miles If you’ve got a weight vest or body armor, wear it.
0 PRs submitted

RJ

 For Time
5 rounds for time of: Run 800 meters 5 rope climbs to 15 feet 50 push-ups
0 PRs submitted

Robbie

 AMRAP
Complete as many rounds as possible in 25 minutes of: 8 freestanding handstand push-ups 15-foot L-sit rope climb, 1 a…
0 PRs submitted

Rocket

 AMRAP
Complete as many rounds as possible in 30 minutes of: 50-yard swim 10 push-ups 15 squats
0 PRs submitted

Roney

 For Time
♂ RX: 135-lb barbell
♀ RX: 95-lb barbell
4 rounds for time of: 200-meter run 11 thrusters 200-meter run 11 push presses 200-meter run 11 bench presses
0 PRs submitted

Roy

 For Time
♂ RX: 225-lb deadlifts, 24-inch box
♀ RX: 155-lb deadlifts, 20-inch box
5 rounds for time of: 15 deadlifts 20 box jumps 25 pull-ups
0 PRs submitted

Ryan

 For Time
5 rounds for time of: 7 muscle-ups 21 burpees
0 PRs submitted

Ryan Comas

 For Time
♂ RX: 225-lb barbell
♀ RX: 165-lb barbell
For time as a 3-person team: 1,065-foot versa climb or 1,065-m row or ski Then, 10 rounds of: 13 deadlifts 13 pull…
0 PRs submitted

Ryan SO

 For Time
♂ RX: 20-lb weight vest for run, 135-lb barbell, 24-inch box
♀ RX: 14-lb weight vest for run, 95-lb barbell, 20-inch box
For time: 1,600-meter run Then, 4 rounds of: 9 power cleans 2 strict pull-ups 14 burpees Then, 3 rounds of: 13…
0 PRs submitted

Santiago

 For Time
♂ RX: 35-lb dumbbells, 135-lb barbell
♀ RX: 20-lb dumbbells, 95-lb barbell
7 rounds for time of: 18 dumbbell hang squat cleans 18 pull-ups 10 power cleans 10 handstand push-ups
0 PRs submitted

Santora

 For Time
♂ RX: 155-lb squat cleans, 245-lb deadlifts, 155-lb jerk
♀ RX: 105-lb squat cleans, 165-lb deadlifts, 105-lb jerks
3 rounds for reps of: 1 minute of squat cleans 1 minute of 20-foot shuttle sprints (20 feet forward + 20 feet backwar…
0 PRs submitted

Schmalls

 For Time
♂ RX: 53-lb kettlebell
♀ RX: 35-lb kettlebell
For time: Run 800 meters Then, 2 rounds of: 50 burpees 40 pull-ups 30 single-leg squats 20 kettlebell swings, 1/…
0 PRs submitted

Scooter

 AMRAP
On a 35-minute clock with a partner, complete as many rounds and reps as possible in 30 minutes of: 30 double-unders …
0 PRs submitted

Scotty

 AMRAP
♂ RX: 315-lb barbell, 20-lb medicine ball to a 10-foot target
♀ RX: 205-lb barbell, 14-lb medicine ball to a 9-foot target
Complete as many rounds and reps as possible in 11 minutes of: 5 deadlifts 18 wall-ball shots 17 burpees over the bar
0 PRs submitted

Sean

 For Time
♂ RX: 75 lb
♀ RX: 55 lb
10 rounds for time of: 11 chest-to-bar pull-ups 22 front squats
0 PRs submitted

Servais

 For Time
♂ RX: Heavy sandbag, 45-lb dumbbells
♀ RX: Heavy sandbag, 30-lb dumbbells
For time: Run 1.5 miles Then, 8 rounds of: 19 pull-ups 19 push-ups 19 burpees Then, 400-meter sandbag carry 1-m…
0 PRs submitted

Severin

 For Time
♂ RX: 20-lb vest
♀ RX: 14-lb vest
For time: 50 strict pull-ups 100 hand-release push-ups Run 5K *If you’ve got a weight vest or body armor, wear it.
0 PRs submitted

Sham

 For Time
7 rounds for time of: 11 bodyweight deadlifts 100-meter sprint
0 PRs submitted

Shawn

 For Time
For time: Run 5 miles Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before begi…
0 PRs submitted

Ship

 For Time
♂ RX: 185-lb cleans, 36-inch box
♀ RX: 125-lb cleans, 30-inch box
9 rounds for time of: 7 squat cleans 8 burpee box jumps
0 PRs submitted

Sisson

 AMRAP
♂ RX: 20-lb weight vest
♀ RX: 14-lb weight vest
Complete as many rounds as possible in 20 minutes of: 1 rope climb to 15 feet 5 burpees 200-meter run If you’ve got…
0 PRs submitted

Small

 For Time
♂ RX: 24-inch box
♀ RX: 20-inch box
3 rounds for time of: Row 1,000 meters 50 burpees 50 box jumps Run 800 meters
0 PRs submitted

Smykowski

 For Time
For time: Run 6K 60 burpee pull-ups If you’ve got body armor or a 30-lb vest, wear it.
0 PRs submitted

Spehar

 For Time
♂ RX: 135 lb
♀ RX: 95 lb
For time: 100 thrusters 100 chest-to-bar pull-ups Run 6 miles Partition the thrusters, pull-ups, and run as needed.
0 PRs submitted

Stephen

 For Time
♂ RX: 95 lb
♀ RX: 65 lb
30-25-20-15-10-5 reps of: GHD sit-ups Back extensions Knees-to-elbows Stiff-legged deadlift
0 PRs submitted

Strange

 For Time
♂ RX: 53 lb
♀ RX: 35 lb
8 rounds for time of: 600-meter run 11 weighted pull-ups 11 walking lunges with two kettlebells 11 kettlebell thrus…
0 PRs submitted

T

For Time
5 rounds for time of: 100-meter sprint 10 squat clean thrusters 15 kettlebell swings 100-meter sprint
0 PRs submitted

T.J.

 For Time
♂ RX: 185-lb bench press, 135-lb thruster
♀ RX: 125-lb bench press, 95-lb thruster
For time: 10 bench presses 10 strict pull-ups Max-set thrusters Repeat the triplet until you have completed 100 thr…
0 PRs submitted

T.U.P.

 For Time
♂ RX: 135 lb
♀ RX: 95 lb
15-12-9-6-3 reps for time of: Power cleans Pull-ups Front squats Pull-ups
0 PRs submitted

Tama

 For Time
For time: 800-meter single-arm barbell farmers carry, 45/35 lb 31 toes-to-bars 31 push-ups 31 front squats, 95/65 l…
0 PRs submitted

Taylor

 For Time
♂ RX: 20-lb vest
♀ RX: 14-lb vest
4 rounds for time of: 400-meter run 5 burpee muscle-ups If you’ve got a weighted vest or body armor, wear it.
0 PRs submitted

Terry

 For Time
For time: 1-mile run 100 push-ups 100-meter bear crawl 1-mile run 100-meter bear crawl 100 push-ups 1-mile run
0 PRs submitted

The Don

 For Time
♂ RX: 110-lb deadlift, 24-inch box, 53-lb kettlebell, 55-lb thruster, 20-lb medicine ball to a 10-foot target
♀ RX: 70-lb deadlift, 20-inch box, 35-lb kettlebell, 35-lb thruster, 14-lb medicine ball to a 9-foot target
For time: 66 deadlifts 66 box jump 66 kettlebell swings 66 knees-to-elbows 66 sit-ups 66 pull-ups 66 thrusters …
0 PRs submitted

The Lyon

 For Time
♂ RX: 165-lb barbell
♀ RX: 115-lb barbell
5 rounds, each for time, of: 7 squat cleans 7 shoulder-to-overheads 7 burpee chest-to-bar pull-ups Rest 2 minutes b…
0 PRs submitted

The Seven

 For Time
♂ RX: 135-lb thrusters, 245-lb deadlifts, 70-lb kettlebell
♀ RX: 95-lb thrusters, 165-lb deadlifts, 53-lb kettlebell
7 rounds for time of: 7 handstand push-ups 7 thrusters 7 knees-to-elbows 7 deadlifts 7 burpees 7 kettlebell swing…
0 PRs submitted

Thompson

 For Time
♂ RX: 95-lb back squat, 135-lb farmers carry
♀ RX: 65-lb back squat, 95-lb farmers carry
10 rounds for time of: 1 rope climb to 15 feet 29 back squats 10-meter barbell farmers carry Begin the rope climbs …
0 PRs submitted

Tiff

 For Time
♂ RX: 155 lb
♀ RX: 105 lb
On a 25-minute clock: 1.5-mile run Then, in the remaining time, complete as many rounds and reps as possible of: 11 …
0 PRs submitted

Timothy Helton

 For Time
♂ RX: 20-lb medicine ball to 10 feet, 155-lb deadlift
♀ RX: 14-lb medicine ball to 9 feet, 105-lb deadlift
For time as a 3-person team: 2,364-m row Then, 10 rounds of: 49 wall-ball shots 26 pull-ups 200-m run 8 ring mus…
0 PRs submitted

TK

 AMRAP
♂ RX: 36-inch box, 70-lb kettlebell
♀ RX: 30-inch box, 53-lb kettlebell
Complete as many rounds and reps as possible in 20 minutes of: 8 strict pull-ups 8 box jumps 12 kettlebell swings
0 PRs submitted

Tom

 AMRAP
♂ RX: 155 lb
♀ RX: 105 lb
Complete as many rounds as possible in 25 minutes of: 7 muscle-ups 11 thrusters 14 toes-to-bars
0 PRs submitted

Tommy V

 For Time
♂ RX: 115 lb, 15-foot rope
♀ RX: 75 lb, 15-foot rope
For time: 21 thrusters 12 rope climbs 15 thrusters 9 rope climbs 9 thrusters 6 rope climbs
0 PRs submitted

Topsy

 AMRAP
♂ RX: 115 lb
♀ RX: 75 lb
Complete as many rounds and reps as possible in 25 minutes of: 3 ring muscle-ups 8 thrusters 17-calorie row
0 PRs submitted

TPT9000

 For Time
♂ RX: 44-lb kettlebell, 20-lb ball to 10-foot target
♀ RX: 35-lb kettlebell, 14-lb ball to 9-foot target
For time: 100-meter run Then, 9 rounds of: 8 burpees 26 kettlebell swings 21 wall-ball shots 100-meter run If yo…
0 PRs submitted

triple deuce

 AMRAP
♂ RX: 60-lb sandbag
♀ RX: 40-lb sandbag
As many rounds and reps as possible in 20 minutes of: 22 burpees 22 air squats 22 pull-ups 22 sandbag ground-to-ove…
0 PRs submitted

Tully

 For Time
♂ RX: 40-lb dumbbells
♀ RX: 30-lb dumbbells
4 rounds for time of: Swim 200 meters 23 dumbbell squat cleans
0 PRs submitted

Tumilson

 For Time
♂ RX: 60-lb dumbbells
♀ RX: 45-lb dumbbells
8 rounds for time of: Run 200 meters 11 dumbbell burpee deadlifts
0 PRs submitted

Tyler

 For Time
♂ RX: 95 lb
♀ RX: 65 lb
5 rounds for time of: 7 muscle-ups 21 sumo deadlift high pulls
0 PRs submitted

Viola

 AMRAP
♂ RX: 95 lb
♀ RX: 65 lb
Complete as many rounds and reps as possible in 20 minutes of: 400-meter run 11 power snatches 17 pull-ups 13 power…
0 PRs submitted

Wade

 For Time
For time, wearing a 20-lb vest or body armor: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 9 strict dips …
0 PRs submitted

Walsh

 For Time
♂ RX: 185-lb barbell, 45-lb plate
♀ RX: 125-lb barbell, 25-lb plate
4 rounds for time of: 22 burpee pull-ups 22 back squats 200-meter run with a plate overhead
0 PRs submitted

War Frank

 For Time
3 rounds for time of: 25 muscle-ups 100 squats 35 GHD sit-ups
0 PRs submitted

Weaver

 For Time
4 rounds for time of: 10 L pull-ups 15 push-ups 15 chest-to-bar pull-ups 15 push-ups 20 pull-ups 15 push-ups
0 PRs submitted

Wes

 For Time
For time: Run 800 meters with a 25-lb plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-inch box …
0 PRs submitted

Wesley

 For Time
On a 35-minute clock: 800-meter run Then, as many rounds and reps as possible of: 8 box jumps 6 strict pull-ups 21…
0 PRs submitted

Weston

 For Time
♂ RX: 45-lb dumbbells
♀ RX: 30-lb dumbbells
5 rounds for time of: Row 1,000 meters 200-meter farmers carry 50-meter dumbbell waiters walk, right arm 50-meter d…
0 PRs submitted

White

 For Time
♂ RX: 45-lb plate
♀ RX: 25-lb plate
5 rounds for time of: 3 rope climbs to 15 feet 10 toes-to-bars 21 overhead walking lunges 400-meter run
0 PRs submitted

Whitt

 For Time
♂ RX: 30-lb medicine ball
♀ RX: 20-lb medicine ball
3 rounds for time: 800-meter run with medicine ball 30 wall-ball shots 30 ball slams with medicine ball
0 PRs submitted

Whitten

 For Time
♂ RX: 72-lb kettlebell, 24-inch box, 20-lb medicine ball to a 10-foot target
♀ RX: 53-lbkettlebell, 20-inch box, 14-lb medicine ball to a 9-foot target
5 rounds for time of: 22 kettlebell swings 22 box jumps 400-meter run 22 burpees 22 wall-ball shots
0 PRs submitted

Willy

 For Time
♂ RX: 225-lb barbell, 70-lb kettlebell
♀ RX: 155-lb barbell, 53-lb kettlebell
3 rounds for time of: 800-meter run 5 front squats 200-meter run 11 chest-to-bar pull-ups 400-meter run 12 kettle…
0 PRs submitted

Wilmot

 For Time
6 rounds for time of: 50 squats 25 ring dips
0 PRs submitted

Wittman

 For Time
♂ RX: 53-lb kettlebell, 95-lb barbell, 24-inch box
♀ RX: 35-lb kettlebell, 65-lb barbell, 20-inch box
7 rounds for time of: 15 kettlebell swings 15 power cleans 15 box jumps
0 PRs submitted

Woehlke

 For Time
♂ RX: 185-lb barbell
♀ RX: 125-lb barbell
3 rounds, each for time, of: 4 jerks 5 front squats 6 power cleans 40 pull-ups 50 push-ups 60 sit-ups Rest 3 min…
0 PRs submitted

Wood

 For Time
♂ RX: 24-inch box, 95-lb barbell
♀ RX: 20-inch box, 65-lb barbell
5 rounds for time of: 400-meter run 10 burpee box jumps 10 sumo deadlift high pulls 10 thrusters Rest 1 minute
0 PRs submitted

Wyk

 For Time
♂ RX: 225-lb barbell, 45-lb plate
♀ RX: 155-lb barbell, 25-lb plate
5 rounds for time of: 5 front squats 5 rope climbs to 15 feet 400-meter run with a plate
0 PRs submitted

Yeti

 For Time
For time: 25 pull-ups 10 muscle-ups 1.5-mile run 10 muscle-ups 25 pull-ups
0 PRs submitted

Zembiec

 For Time
♂ RX: 185-lb barbell
♀ RX: 125-lb barbell
5 rounds for time of: 11 back squats 7 strict burpee pull-ups 400-meter run During each burpee pull-up perform a st…
0 PRs submitted

Zeus

 For Time
♂ RX: 20-lb medicine ball to a 10-foot target, 75-lb barbell, 24-inch box, bodyweight back squat
♀ RX: 14-lb medicine ball to a 9-foot target, 55-lb barbell, 20-inch box, bodyweight back squat
3 rounds for time of: 30 wall-ball shots 30 sumo deadlift high pulls 30 box jumps 30 push presses 30-calorie row …
0 PRs submitted

Zimmerman

 AMRAP
♂ RX: 315 lb
♀ RX: 205 lb
Complete as many rounds and reps as possible in 25 minutes of: 11 chest-to-bar pull-ups 2 deadlifts 10 handstand pus…
0 PRs submitted

Gymnastic Movements Workouts

Bodyweight gymnastic skills and strength movements

Max Bar Muscle-ups (Kipping)

 Max Reps
Max Bar Muscle-ups (Kipping) — Rep Standard. Start in a dead hang with arms fully extended and feet off the ground. Use…
0 PRs submitted

Max Bar Muscle-ups (Strict)

 Max Reps
Max Bar Muscle-ups (Strict) — Rep Standard. Start in a dead hang with arms fully extended and feet off the ground. Pull…
0 PRs submitted

Max Handstand Push-ups (Kipping)

 Max Reps
Max Handstand Push-ups (Kipping) — Rep Standard. Start in a handstand position against a wall with arms fully extended.…
0 PRs submitted

Max Handstand Push-ups (Strict)

 Max Reps
Max Handstand Push-ups — Rep Standard. Start in a handstand position against a wall with arms fully extended. Lower unt…
0 PRs submitted

Max Pull-ups (Kipping)

 Max Reps
Max Pull-ups (Kipping) — Rep Standard. Start in a dead hang with arms fully extended and feet off the ground. Use a kip…
0 PRs submitted

Max Pull-ups (Strict)

 Max Reps
Max Pull-ups — Rep Standard. Start in a dead hang with arms fully extended and feet off the ground. Pull until the chin…
0 PRs submitted

Max Push-ups

 Max Reps
Max Push-ups — Rep Standard. Start in a plank position with arms fully extended, hands roughly shoulder-width apart. Lo…
0 PRs submitted

Max Ring Muscle-ups (Kipping)

 Max Reps
Max Ring Muscle-ups (Kipping) — Rep Standard. Start in a dead hang with arms fully extended, rings turned out or neutra…
0 PRs submitted

Max Ring Muscle-ups (Strict)

 Max Reps
Max Ring Muscle-ups (Strict) — Rep Standard. Start in a dead hang with arms fully extended, rings turned out or neutral…
0 PRs submitted

Monostructural - for time Workouts

Bike erg - 10000m for time

 For Time
10,000 meters for time on the bike erg. Use distance workout on the machine to track time.
0 PRs submitted

Bike erg - 1000m for time

 For Time
1000 meters for time on the bike erg. Use distance workout on the machine to track time.
0 PRs submitted

Bike erg - 5000m for time

 For Time
5000 meters for time on the bike erg. Use distance workout on the machine to track time.
0 PRs submitted

Bike erg - Half Marathon for time

 For Time
Half Marathon (21,097 meters) for time on the bike erg. Use distance workout on the machine to track time.
0 PRs submitted

Echo Bike - 100 cals for time

 For Time
100 calories for time on the echo bike. Use calories workout on the machine to track time.
0 PRs submitted

Echo Bike - 150 cals for time

 For Time
150 calories for time on the echo bike. Use calories workout on the machine to track time.
0 PRs submitted

Echo Bike - 50 cals for time

 For Time
50 calories for time on the echo bike. Use calories workout on the machine to track time.
1 PR submitted

Row erg - 10,000m for time

 For Time
10,000 meters for time on the row erg. Use distance workout on the machine to track time.
0 PRs submitted

Row erg - 2000m for time

 For Time
2000 meters for time on the row erg. Use distance workout on the machine to track time.
0 PRs submitted

Row erg - 5000m for time

 For Time
5000 meters for time on the row erg. Use distance workout on the machine to track time.
0 PRs submitted

Row erg - 500m for time

 For Time
500 meters for time on the row erg. Use distance workout on the machine to track time.
3 PRs submitted

Ski erg - 1000m for time

 For Time
1000 meters for time on the ski erg. Use distance workout on the machine to track time.
0 PRs submitted

Ski erg - 2000m for time

 For Time
2000 meters for time on the ski erg. Use distance workout on the machine to track time.
0 PRs submitted

Ski erg - 5000m for time

 For Time
5000 meters for time on the ski erg. Use distance workout on the machine to track time.
0 PRs submitted

Ski erg - 500m for time

 For Time
500 meters for time on the ski erg. Use distance workout on the machine to track time.
0 PRs submitted

Monostructural - for cals Workouts

Bike erg - max cals in 1 minute

 Max Reps
Max calories on the bike erg in one minute. Use timed workout on the machine to track the calories.
0 PRs submitted

Bike erg - max cals in 10 minutes

 Max Reps
Max calories on the bike erg in ten minutes. Use timed workout on the machine to track the calories.
0 PRs submitted

Bike erg - max cals in 2 minutes

 Max Reps
Max calories on the bike erg in two minutes. Use timed workout on the machine to track the calories.
0 PRs submitted

Bike erg - max cals in 5 minutes

 Max Reps
Max calories on the bike erg in five minutes. Use timed workout on the machine to track the calories.
0 PRs submitted

Echo Bike - max cals in 1 minute

 Max Reps
Max calories on the echo bike in one minute. Use timed workout on the machine to track the calories.
0 PRs submitted

Echo Bike - max cals in 10 minutes

 Max Reps
Max calories on the echo bike in ten minutes. Use timed workout on the machine to track the calories.
0 PRs submitted

Echo Bike - max cals in 2 minutes

 Max Reps
Max calories on the echo bike in two minutes. Use timed workout on the machine to track the calories.
0 PRs submitted

Echo Bike - max cals in 5 minutes

 Max Reps
Max calories on the echo bike in five minutes. Use timed workout on the machine to track the calories.
0 PRs submitted

Row erg - max cals in 1 minute

 Max Reps
Max calories on the row erg in one minute. Use timed workout on the machine to track the calories.
0 PRs submitted

Row erg - max cals in 10 minutes

 Max Reps
Max calories on the row erg in ten minutes. Use timed workout on the machine to track the calories.
0 PRs submitted

Row erg - max cals in 2 minutes

 Max Reps
Max calories on the row erg in two minutes. Use timed workout on the machine to track the calories.
0 PRs submitted

Row erg - max cals in 5 minutes

 Max Reps
Max calories on the row erg in five minutes. Use timed workout on the machine to track the calories.
0 PRs submitted

Ski erg - max cals in 1 minute

 Max Reps
Max calories on the ski erg in one minute. Use timed workout on the machine to track the calories.
0 PRs submitted

Ski erg - max cals in 10 minutes

 Max Reps
Max calories on the ski erg in ten minutes. Use timed workout on the machine to track the calories.
0 PRs submitted

Ski erg - max cals in 2 minutes

 Max Reps
Max calories on the ski erg in two minutes. Use timed workout on the machine to track the calories.
0 PRs submitted

Ski erg - max cals in 5 minutes

 Max Reps
Max calories on the ski erg in five minutes. Use timed workout on the machine to track the calories.
0 PRs submitted

Monostructural - for distance Workouts

Bike erg - max meters in 1 minute

 Max Reps
Max meters on the bike erg in one minute. Use timed workout on the machine to track the distance.
0 PRs submitted

Bike erg - max meters in 10 minutes

 Max Reps
Max meters on the bike erg in ten minutes. Use timed workout on the machine to track the distance.
0 PRs submitted

Bike erg - max meters in 2 minutes

 Max Reps
Max meters on the bike erg in two minutes. Use timed workout on the machine to track the distance.
0 PRs submitted

Bike erg - max meters in 5 minutes

 Max Reps
Max meters on the bike erg in five minutes. Use timed workout on the machine to track the distance.
0 PRs submitted

Echo Bike - max meters in 1 minute

 Max Reps
Max meters on the echo bike in one minute. Use timed workout on the machine to track the distance.
0 PRs submitted

Echo Bike - max meters in 10 minutes

 Max Reps
Max meters on the echo bike in ten minutes. Use timed workout on the machine to track the distance.
0 PRs submitted

Echo Bike - max meters in 2 minutes

 Max Reps
Max meters on the echo bike in two minutes. Use timed workout on the machine to track the distance.
0 PRs submitted

Echo Bike - max meters in 5 minutes

 Max Reps
Max meters on the echo bike in five minutes. Use timed workout on the machine to track the distance.
0 PRs submitted

Row erg - max meters in 1 minute

 Max Reps
Max meters on the row erg in one minute. Use timed workout on the machine to track the distance.
0 PRs submitted

Row erg - max meters in 10 minutes

 Max Reps
Max meters on the row erg in ten minutes. Use timed workout on the machine to track the distance.
0 PRs submitted

Row erg - max meters in 2 minutes

 Max Reps
Max meters on the row erg in two minutes. Use timed workout on the machine to track the distance.
0 PRs submitted

Row erg - max meters in 5 minutes

 Max Reps
Max meters on the row erg in five minutes. Use timed workout on the machine to track the distance.
0 PRs submitted

Monostructural - for reps Workouts

Max unbroken double-unders

 Max Reps
Max unbroken double-unders.
1 PR submitted

What Are CrossFit Benchmark Workouts?

CrossFit benchmark workouts are standardized workouts used to measure and track athletic progress over time. Because the movements, reps, and weights are fixed, you can compare your performance across different training sessions and see measurable improvement. Benchmarks serve as a fitness report card for CrossFit athletes at every level.

The most well-known benchmarks are the CrossFit Girl WODs — named workouts like Fran (21-15-9 thrusters and pull-ups), Grace (30 clean & jerks for time), Helen (3 rounds of 400m run, 21 kettlebell swings, 12 pull-ups), and Isabel (30 snatches for time). These Girl WODs are performed worldwide and serve as a universal measuring stick for CrossFit fitness.

The Hero WODs are a separate category of benchmark workouts named to honor fallen military, law enforcement, and first responders. These are typically longer, more demanding workouts designed to be a meaningful physical tribute. Murph (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run — often with a weight vest) is the most iconic Hero WOD.

Beyond the named workouts, CrossFit uses strength benchmarks — 1-rep maxes on the back squat, deadlift, overhead press, clean & jerk, and snatch — to measure raw force production. Tracking these numbers over months and years shows how your strength foundation is developing alongside your conditioning capacity.

How to Use Benchmark Workouts to Improve

The goal of benchmarking is not to do benchmark workouts constantly — it's to test periodically so you can measure the effect of your training. Most coaches recommend testing key benchmarks every 8–12 weeks, giving your fitness meaningful time to change between attempts.

When preparing to test a benchmark, train the specific movements in the week prior but avoid heavy volume immediately before. The goal is to arrive at a benchmark test recovered and primed to perform your best. Treat each benchmark test like a competition effort, not just another workout.

After testing, log your result on the KettleBoards PR Tracker to get it community-verified and ranked. Compare your score to the CrossFit leaderboard to understand where you stand in the community, and use the result to guide your next training cycle. If Fran improved but your deadlift stagnated, your next cycle should emphasize posterior chain strength.

FAQ

What are the CrossFit Girl WODs?
The CrossFit Girl WODs are a series of named benchmark workouts including Fran, Grace, Helen, Isabel, Jackie, Karen, Kelly, and others. These Girl WODs are typically short, high-intensity workouts designed to test different energy systems and movement patterns.
What is a CrossFit Hero WOD?
Hero WODs are benchmark workouts named after military, law enforcement, and first responders who died in the line of duty. They are longer and more demanding than the Girls WODs. Murph, DT, J.T., and Holleyman are among the most well-known Hero WODs.
How are benchmark PRs verified on KettleBoards?
After you submit a benchmark PR, the KettleBoards community votes on it. Athletes with more verified PRs of their own carry more voting weight. Once your PR earns enough positive votes, it becomes "official" and is ranked on the public leaderboard.
Can I submit a scaled PR?
PR submissions on KettleBoards use the RX standard listed for each workout. The community voting process helps ensure submitted scores are performed at the specified standard.
What is the hardest CrossFit benchmark workout?
Difficulty is subjective, but Murph (1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run — with a 20/14 lb vest) is widely considered the most demanding CrossFit benchmark due to its sheer volume and the challenge of maintaining movement quality under fatigue. Among the strength benchmarks, the overhead squat 1RM and snatch tend to be the most technically demanding for newer athletes.
How often should I do CrossFit Girl WODs?
Most coaches recommend retesting benchmark WODs like the Girls every 8–12 weeks. Testing too frequently doesn't leave enough time for meaningful adaptation, and frequent near-maximal efforts can impede recovery. Use benchmark tests as check-ins between training blocks, not as regular programming staples.
What are the most popular Hero WODs?
Murph is by far the most widely performed Hero WOD, commonly done on Memorial Day in the United States. DT (5 rounds of 12 deadlifts, 9 hang power cleans, 6 push jerks at 155/105 lb) and J.T. (21-15-9 handstand push-ups, ring dips, push-ups) are also among the most well-known. Each Hero WOD is named after a specific person and many gyms hold special events to honor them on significant dates.
Can I do CrossFit benchmark workouts if I'm a beginner?
Yes, with appropriate scaling. Most benchmark workouts can be modified for newer athletes by reducing weight, rep count, or substituting difficult movements. The Girl WODs in particular are designed to be scalable — a 10-minute scaled Fran is still a legitimate training effort. As you develop proficiency, work toward completing benchmarks at the RX standard to enable meaningful tracking over time.

Track Your Benchmark PRs

Submit your personal records and see how you rank against the CrossFit community.

Submit a PR
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