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
