Crossfit Benchmark Workouts – “The Heroes”

The Crossfit Benchmark Workout "The Heroes" are named to commemorate fallen military and law enforcement personnel. Greg Glassman Be impressed by intensity, not volume.   Here is an overview about some of the most common Crossfit Benchmark Workouts (WODs) people look ...

The Crossfit Benchmark Workout “The Heroes” are named to commemorate fallen military and law enforcement personnel.

Greg Glassman

Be impressed by intensity, not volume.

 

Here is an overview about some of the most common Crossfit Benchmark Workouts (WODs) people look for:

 


JT

    21-15-9 reps, for time:

  • Handstand pushups
  • Ring dips
  • Pushup


Michael

    3 rounds for time:

  • Run 800 meters
  • 50 Back Extensions
  • 50 Sit-ups


Murph

    For time: Partition the pull-ups, push-ups, and squats as needed

  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Squats
  • 1 mile run


Daniel

    For time:

  • 50 Pull-Ups
  • 400 meter run
  • 95 pund Thruster – 21 reps
  • 800 meter run
  • 400 meter run
  • 50 Pull-Ups


Josh

  • 95 pound Overhead squat – 21 reps
  • 42 Pull-Ups – For time
  • 95 pound Overhead squat – 15 reps
  • 30 Pull-Ups – For time
  • 95 pound Overhead squat – 9 reps
  • 18 Pull-Ups – For time


Jason

  • 100 Squats
  • 5 Muscle-Ups
  • 75 Squats
  • 10 Muscle-Ups
  • 50 Squats
  • 15 Muscle-Ups
  • 25 Squats
  • 20 Muscle-Ups


Badger

    3 rounds for time:

  • 95 pound Squat clean – 30 reps
  • 30 Pull-Ups
  • Run 800 meters


Joshie

  • 40 pound Dumbbell snatch – 21 reps, right arm
  • 21 L – Pull-Ups
  • 40 pund Dummbbell snatch – 21 reps, left arm
  • 21 L – Pull-Ups


Nate

    As many rounds as possible in 20 minutes:

  • 2 Muscle-Ups
  • 4 Handstand Push-Ups
  • 8 2-Pood Kettlebell swings


Randy

  • 75 Power Snatch – For time


Tommy V

  • 115 pound Thruster – 21 reps
  • 15 ft Rope Climb – 12 ascents
  • 115 pound Thruster – 15 reps
  • 15 ft Rope Climb – 9 ascents
  • 115 pound Thruster – 9 reps
  • 15 ft Rope Climb – 6 ascents


Griff

    For time:

  • Run 800 meters
  • Run 400 meters backwards
  • Run 800 meters
  • Run 400 meters backwards


Ryan

    Five rounds of, for time:

  • 7 Muscle-Ups
  • 21 Burpees
  • Each burpee terminates with a jump one foot above max standing reach


Erin

    For time:

  • 40 pound Dumbbells split clean – 15 reps
  • 21 Pull-Ups


Mr. Joshua

    For time:

  • Run 400 meters
  • 30 Glute-ham sit-ups
  • 250 lb Deadlift – 15 reps


DT

    For time:

  • 155 pound Deadlift – 12 reps
  • 155 pound Hang power clean – 9 reps
  • 155 pound Push jerk – 6 reps


Danny

    As many Rounds in 20 min of:

  • 24″ box jump – 30 reps
  • 115 pound push press – 20 reps – Rounds completed
  • 30 Pull-Ups


Hansen

    For time:

  • 2 pood Kettlebell swing – 30 reps
  • 30 Burpees
  • 30 Glute-ham sit ups


Tyler

    For time:

  • 7 Muscle-Ups
  • 95 pound Sumo-deadlift high-pull


Lumberjack

  • 20 Deadlifts (275lbs)
  • Run 400m
  • 20 KB swings (2pood)
  • Run 400m
  • 20 Overhead Squats (115lbs)
  • Run 400m
  • 20 Burpees
  • Run 400m – For time
  • 20 Pullups (Chest to Bar)
  • Run 400m
  • 20 Box jumps (24″)
  • Run 400m
  • 20 DB Squat Cleans (45lbs each)
  • Run 400m


Stephen

    For time:

  • GHD sit-up
  • Back extension
  • Knees to elbow
  • 95lb Stiff legged deadlift


Garrett

    For time:

  • 75 Squats
  • 25 Ring handstand push-ups
  • 25 L – Pull-Ups


War Frank

    For time:

  • 25 Muscle-Ups
  • 100 Squats
  • 35 GHD sit-ups


McGhee

  • Rounds in 30 min:
  • 275 pound Deadlift – 5 reps
  • 13 Push-Ups
  • 9 Box jumps – 24 inch box


Paul

    For time:

  • 50 Double Unders
  • 35 knees to elbows
  • 185 pound Overhead walk – 20 yards


Jerry

    For time:

  • Run 1 mile
  • Row 2k
  • Run 1 mile


Nutts

    For time:

  • 10 Handstand push-ups
  • 250 pound Deadlift – 15 reps
  • 25 Box jumps – 30 inch box
  • 50 Pull-Ups
  • 100 Wallball shots – 20 pounds – 10′


Arnie

  • With a single 2 pood kettlebell
  • 21 Turkish get-ups – right arm
  • 50 Swings
  • 21 Overhead squats – left arm
  • 50 Swings – For time
  • 21 Overhead squats – right arm
  • 50 Swings
  • 21 Turkish get-ups – left arm


The Seven

    Seven rounds of:

  • 7 Handstand push-ups
  • 135 pound Thruster – 7 reps
  • 7 knees to elbows
  • 245 pound Deadlift – 7 reps – For time
  • 7 Burpees
  • 7 Kettlebell swings – 2 pood
  • 7 Pull-Ups


RJ

    For time:

  • Run 800 meters
  • 15 ft Rope Vlimb – 5 ascents
  • 50 Push-Ups


Luce

    For time:

  • Run 1k
  • 10 Muscle-ups
  • 100 Squats


Johnson

  • 245 pound Deadlift – 9 reps
  • 8 Muscle-ups
  • 155lb Squat clean – 9 reps – rounds in 20 min


Roy

    For time:

  • 225lb Deadlift – 15 reps
  • 20 Box jumps – 24 inch box
  • 25 Pull-Ups


Adambrown

    For time:

  • 295 pound Deadlift – 24 reps
  • 24 Box jumps – 24 inch box
  • 24 Wallball shots – 20 pound ball
  • 195 pound Bench press – 24 reps
  • 24 Box jumps – 24 inch box
  • 24 Wallball shots – 20 pound ball
  • 145 pound Clean – 24 reps


Coe

    For time:

  • 95 pound Thruster – 10 reps
  • 10 Ring Push-ups


Severin

    For time:

  • 50 Strict Pull-ups
  • 100 Push-ups – release hands from floor at the bottom
  • Run 5K


Helton

    Three rounds of, for time:

  • Run 800 meters
  • 50 pound dumbbell squat cleans – 30 reps
  • 30 Burpees


Jack

    Max rounds in 20 minutes:

  • 115 pound Push press, 10 reps
  • 10 KB Swings, 1.5 pood
  • 10 Box jumps, 24 inch box


Forrest

    For time:

  • 20 L-pull-ups
  • 30 Toes to bar
  • 40 Burpees
  • Run 800 meters


Bulger

    For time:

  • Run 150 meters
  • 7 Chest to bar pull-ups
  • 135 pound Front squat – 7 reps
  • 7 Handstand push-ups


Brenton

    Five rounds for time:

  • Bear crawl 100 feet
  • Standing broad-jump, 100 feetDo three Burpees after every five broad-jumps


Blake

    For time:

  • 100 foot Walking lunge with 45lb plate held overhead
  • 30 Box jump – 24 inch box
  • 20 Wallball shots – 20 pound ball
  • 10 Handstand push-ups


Colin

    For time:

  • Carry 50 pound sandbag 400 meters
  • 115 pound Push press – 12 reps
  • 12 Box jumps – 24 inch box
  • 95 pound Sumo deadlift high-pull – 12 reps


Thompson

    For time:

  • 15 ft Rope Climb – 1 ascent
  • 95 pound Back squat – 29 reps
  • 135 pound barbells Farmer carry – 10 meters


Whitten

    For time:

  • 22 Kettlebell swings – 2 pood
  • 22 Box jump – 24 inch box
  • Run 400 meters
  • 22 Burpees
  • 22 Wall ball shots – 20 pound ball


Bull

    For time:

  • 200 Double-unders
  • 135 pound Overhead squat – 50 reps
  • 50 Pull-ups
  • Run 1 mile


Rankel

    As many rounds as possible in 20 minutes:

  • 225 pound Deadlift – 6 reps
  • 7 Burpee pull-ups
  • 10 Kettlebell swings – 2 pood
  • Run 200 meters


Holbrook

    Each round for time:

  • 115 pound Thruster – 5 reps
  • 10 Pull-ups
  • 100 meter Sprint
  • Rest 1 minute


Ledesma

    Complete as many rounds as possible of:

  • 5 Parallette handstand push-ups
  • 10 Toes through rings
  • 20 pound Medicine ball cleans – 15 reps


Wittmann

    For time:

  • 1.5 pood Kettlebell swing – 15 reps
  • 95 pound Power clean – 15 reps
  • 15 Box jumps – 24″ box


McCluskey

    For time:

  • 9 Muscle-ups
  • 15 Burpee pull-ups
  • 21 Pull-ups
  • Run 800 meters


Weaver

    4 rounds for time:

  • 10 L-pull-ups
  • 15 Push-ups
  • 15 Chest to bar Pull-ups
  • 15 Push-ups
  • 20 Pull-ups
  • 15 Push-ups


Abbate

    For time:

  • Run 1 mile
  • 155 pound Clean and jerk – 21 reps
  • Run 800 meters
  • 155 pound Clean and jerk – 21 reps
  • Run 1 Mile


Hammer

    Each round for time:

  • 135 pound Power clean – 5 reps
  • 135 pound Front squat – 10 reps
  • 135 pound Jerk – 5 reps
  • 20 Pull-ups


Moore

    Rounds in 20 min:

  • 15 ft Rope Climb, 1 ascent
  • Run 400 meters
  • Max rep Handstand push-ups


Wilmot

    For time:

  • 50 Squats
  • 25 Ring dips


Moon

    For time:

  • 40 pound dumbbell Hang split snatch – 10 reps Right arm
  • 15 ft Rope Climb – 1 ascent
  • 40 pound dumbbell Hang split snatch – 10 reps Left arm
  • 15 ft Rope Climb – 1 ascent


Small

    For time:

  • Row 1000 meters
  • 50 Burpees
  • 50 Box jumps – 24″ box
  • Run 800 meters


Morrison

    50-40-30-20 and 10 rep rounds of (for time):

  • Wall ball shots – 20 pound ball
  • Box jump – 24 inch box
  • Kettlebell swings – 1.5 pood


Manion

    Seven rounds of (for time):

  • Run 400 meters
  • 135 pound Back squat – 29 reps


Gator

    Eight rounds of (for time):

  • 185 pound Front squat – 5 reps
  • 26 Ring push-ups


Bradley

    10 rounds of (for time):

  • Sprint 100 meters
  • 10 Pull-ups
  • Sprint 100 meters
  • 10 Burpees
  • Rest 30 seconds


Meadows

    For time:

  • 20 Muscle-ups
  • 25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
  • 30 Ring handstand push-ups
  • 35 Ring rows
  • 40 Ring push-ups


Santiago

    Seven rounds of:

  • 35 pound Dumbbell hang squat clean – 18 reps
  • 18 Pull-ups
  • 135 pound Power clean – 10 reps
  • 10 Handstand push-ups


Carse

    21-18-15-12-9-6-3 reps of:

  • 95 pound Squat clean
  • Double-under
  • 185 pound Deadlift
  • 24″ Box jump


Bradshaw

    For time:

  • 10 rounds of:
  • 3 Handstand push-ups
  • 225 pound Deadlift – 6 reps
  • 12 Pull-ups
  • 24 Double-unders


White

    Five rounds of (for time):

  • 15′ Rope climb, 3 ascents
  • 10 Toes to bar
  • 21 Walking lunge steps with 45lb plate held overhead
  • Run 400 meters


Santora

    Three rounds of (for reps):

  • 155 pound Squat cleans – 1 minute
  • 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep) – 1 minute
  • 245 pound Deadlifts – 1 minute
  • Burpees – 1 minute
  • 155 pound Jerks – 1 minute
  • Rest 1 minute


Wood

    5 Rounds of (for time):

  • Run 400 meters
  • 10 Burpee box jumps – 24″ box
  • 95 pound Sumo-deadlift high-pull – 10 reps
  • 95 pound Thruster – 10 reps
  • Rest 1 minute


Hidalgo

    For time:

  • Run 2 miles
  • Rest 2 minutes
  • 135 pound Squat clean – 20 reps
  • 20 Box jump – 24″ box
  • 20 Walking lunge steps with 45lb plate held overhead
  • 20 Box jump – 24″ box
  • 135 pound Squat clean – 20 reps
  • Rest 2 minutes
  • Run 2 miles


Ricky

    Rounds in 20 min:

  • 10 Pull-ups
  • 75 pound dumbbell Deadlift, 5 reps
  • 135 pound Push-press, 8 reps


Dae Han

    Three rounds of (for time):

  • Run 800 meters with a 45 pound barbell
  • 15 foot Rope climb, 3 ascents
  • 135 pound Thruster, 12 reps


Desforges

    Five rounds of:

  • 225 pound Deadlift – 12 reps
  • 20 Pull-ups
  • 135 pound Clean and jerk – 12 reps
  • 20 Knees to elbows


Rahoi

    AMRAP – 12 min:

  • 24 inch Box Jump – 12 reps
  • 95 pound Thruster – 6 reps
  • 6 Bar-facing burpees


Zimmerman

    AMRAP – 25 min:

  • 11 Chest-to-bar pull-ups
  • 2 Deadlifts – 315 pounds
  • 10 Handstand push-ups


Klepto

    Four rounds of (for time):

  • 27 Box jumps – 24″ box
  • 20 Burpees
  • 11 Squat cleans – 145 pounds


Del

    For time:

  • 25 Burpees
  • Run 400 meters with a 20 pound medicine ball
  • 25 Weighted pull-ups with a 20 pound dumbbell
  • Run 400 meters with a 20 pound medicine ball
  • 25 Handstand push-ups
  • Run 400 meters with a 20 pound medicine ball
  • 25 Chest-to-bar pull-ups
  • Run 400 meters with a 20 pound medicine ball
  • 25 Burpees


Pheezy

    Three rounds of (for time):

  • 165 pound Front squat – 5 reps
  • 18 Pull-ups
  • 225 pound Deadlift – 5 reps
  • 18 Toes-to-bar
  • 165 pound Push jerk – 5 reps
  • 18 Hand-release push-ups


J.J

    For time:

  • 185 pound Squat clean – 1 rep
  • 10 Parallette handstand push-ups
  • 185 pound Squat clean – 2 reps
  • 9 Parallette handstand push-ups
  • 185 pound Squat clean – 3 reps
  • 8 Parallette handstand push-ups
  • 185 pound Squat clean – 4 reps
  • 7 Parallette handstand push-ups
  • 185 pound Squat clean – 5 reps
  • 6 Parallette handstand push-ups
  • 185 pound Squat clean – 6 reps
  • 5 Parallette handstand push-ups
  • 185 pound Squat clean – 7 reps
  • 4 Parallette handstand push-ups
  • 185 pound Squat clean – 8 reps
  • 3 Parallette handstand push-ups
  • 185 pound Squat clean – 9 reps
  • 2 Parallette handstand push-ups
  • 185 pound Squat clean – 10 reps
  • 1 Parallette handstand push-up


Jag 28

    For time:

  • Run 800 meters
  • 28 Kettlebell swings – 2 pood
  • 28 Strict Pull-ups
  • 28 Kettlebell clean and jerk – 2 pood each
  • 28 Strict Pull-ups
  • Run 800 meters


Brian

    Three rounds of (for time):

  • 15 foot Rope climb – 5 ascents
  • 185 pound Back squat – 25 reps


Nick

    Twelve rounds of (for time):

  • 45 pound Dumbbell hang squat clean – 10 reps
  • 6 Handstand push-ups on dumbbells


Strange

    Eight rounds of (for time):

  • 600 meter Run
  • 1.5 pood Weighted pull-up – 11 reps
  • 11 Walking lunge steps, carrying 1.5 pood kettlebells
  • 1.5 pood Kettlebell thruster – 11 reps


Tumilson

    Eight rounds of (for time):

  • Run 200 meters
  • 11 Dumbbell burpee deadlifts – 60 pound dumbbells


Ship

    Nine rounds of (for time):

  • 185 pound Squat clean, 7 reps
  • 8 Burpee box jumps – 36″ box


Jared

    Four rounds of (for time):

  • Run 800 meters
  • 40 Pull-ups
  • 70 Push-ups


Tully

    For time:

  • Swim 200 meters
  • 40 pound Dumbbell squat cleans – 23 reps


Holleyman

    Thirty rounds of (for time):

  • 5 Wallball shots – 20 poundball
  • 3 Handstand push-ups
  • 225 pound Power Clean – 1 rep


Adrian

    Seven rounds of (for time):

  • 3 Forward rolls
  • 5 Wall climbs
  • 7 Toes to bar
  • 9 Box jumps – 30″ box


Glen

    For time:

  • 135 pound Clean and jerk – 30 reps
  • Run 1 mile
  • 15 foot Rope climb – 10 ascents
  • Run 1 mile
  • 100 Burpees


Tom

    AMRAP in 25 min:

  • 7 Muscle-ups
  • 155 pound Thruster – 11 reps
  • 14 Toes-to-bar


Ralph

    Four rounds of (for time):

  • 250 pound Deadlift – 8 reps
  • 16 Burpees
  • 15 foot Rope climb – 3 ascents
  • Run 600 meters


Clovis

    For time:

  • Run 10 miles
  • 150 Burpee pull-ups


Weston

    Five rounds (for time) of:

  • Row 1000 meters
  • 200 meter Farmer carry – 45 pound dumbbells
  • 45 pound dumbbell Waiter walk – 50 meters, Right arm
  • 45 pound dumbbell Waiter walk – 50 meters, Left arm


Loredo

    Six rounds of (for time):

  • 24 Squats
  • 24 Push-ups
  • 24 Walking lunge steps
  • Run 400 meters


Sean

    Ten rounds of (for time):

  • 11 Chest to bar pull-ups
  • 75 pound Front squat – 22 reps


Hortman

    AMRAP in 45 min:

  • Run 800 meters
  • 80 Squats
  • 8 Muscle-ups


Hamilton

    Three rounds of (for time):

  • Row 1000 meters
  • 50 Push-ups
  • Run 1000 meters
  • 50 Pull-Ups


Zeus

    Three rounds of (for time):

  • 30 Wall ball shots – 20 pound ball
  • 75 pound Sumo deadlift high-pull – 30 reps
  • 30 Box jump – 20″ box
  • 75 pound Push press – 30 reps
  • Row 30 calories
  • 30 Push-ups
  • Body weight Back squat – 10 reps


Barraza

    In 18 minutes:

  • Run 200 meters
  • 275 pound Deadlift – 9 reps
  • 6 Burpee bar muscle-ups


Cameron

    For time:

  • 50 Walking lunge steps
  • 25 Chest to bar pull-ups
  • 50 Box jumps – 24 inch box
  • 25 Triple-unders
  • 50 Back extensions
  • 25 Ring dips
  • 50 Knees to elbows
  • 25 Wallball “2-fer-1s” – 20 pound ball
  • 50 Sit-ups
  • 15 foot Rope climb – 5 ascents


Jorge

    For time:

  • 30 GHD sit-ups
  • 155 pound Squat clean – 15 reps
  • 24 GHD sit-ups
  • 155 pound Squat clean – 12 reps
  • 18 GHD sit-ups
  • 155 pound Squat clean – 9 reps
  • 12 GHD sit-ups
  • 155 pound Squat clean – 6 reps
  • 6 GHD sit-ups
  • 155 pound Squat clean – 3 reps


Brehm

    For time:

  • 15 foot Rope climb – 10 ascents
  • 225 pound Back squat – 20 reps
  • 30 Handstand push-ups
  • Row 40 calories


Omar

    For time:

  • 95 pound barbell Thrusters – 10
  • 15 Bar-facing burpees
  • 95 pound barbell Thrusters – 20
  • 25 Bar-facing burpees
  • 95 pound barbell Thrusters – 30
  • 35 Bar-facing burpees


Gallant

    For time:

  • Run 1 mile with a 20 pound medicine ball
  • 60 Burpee pull-ups
  • Run 800 meters with a 20 pound medicine ball
  • 30 Burpee pull-ups
  • Run 400 meters with a 20 pound medicine ball
  • 15 Burpee pull-ups


Bruck

    Four rounds of (for time):

  • Run 400 meters
  • 185 pound Back squat – 24 reps
  • 135 pound Jerk – 24 reps


Smykowski

    For time:

  • Run 6k
  • 60 Burpee pull-ups


Falkel

    Rounds in 25 min:

  • 8 Handstand push-ups
  • 8 Box jump – 30 inch box
  • 15 foot Rope climb – 1 ascent


Donny

    21-15-9-9-15-21 reps of (for time):

  • 225 pound Deadlift
  • Burpee


Dobogai

    Seven rounds of (for time):

  • 8 Muscle-ups
  • 22 yard Farmer carry – 50 pound dumbbells


Roney

    Four rounds of (for time):

  • Run 200 meters
  • 135 pound Thruster – 11 reps
  • Run 200 meters
  • 135 pound Push press – 11 reps
  • Run 200 meters
  • 135 pound Bench press – 11 reps


Don

    For time:

  • 66 Deadlifts – 110 pounds
  • 66 Box jump – 24 inch box
  • 66 Kettlebell swings – 1.5 pood
  • 66 Knees to elbows
  • 66 Sit-ups
  • 66 Pull-ups
  • 66 Thrusters – 55 pounds
  • 66 Wall ball shots – 20 pound ball
  • 66 Burpees
  • 66 Double-unders


Dragon

  • Run 5k
  • 4 minutes to find 4 rep max Deadlift
  • Run 5k
  • 4 minutes to find 4 rep max Push jerk


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Dusan is a professional water polo player from Berlin. This guy is the Community Manager of BOXROX. He is the one who is responsible to coordinate the contributors we work with. In addition he takes care of the administration, contribution and social media management. Dusan is practising Crossfit at Crossfit Potsdam to prepare his physical experiences for the current waterpolo season.

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