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 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