Benchmark WODs

Details of CFHQ's benchmark WODs (as rx'd)

"Girls"

  1. Fran
    3 rounds, 21-15-9x reps of Thrusters (95#) + Pull-ups
  2. Angie
    100x Pull-ups + 100x Push-ups + 100x Sit-ups + 100x Squats
  3. Helen
    3 rounds, Run 400m + 12x Pull-ups + 21x KB swings (53#)
  4. Elizabeth
    3 rounds, 21-15-9x reps of Clean (135#) + Ring dips
  5. Chelsea
    Each minute on the minute perform 5x Pull-ups + 10x Push-ups + 15x Squats
  6. Barbara
    5 rounds of 20x Pull-ups + 30x Push-ups + 40x Sit-ups + 50x Squats, rest 3 minutes between rounds
  7. Eva
    5 rounds, Run 800m + 30x KB swings (72#) + 30x Pull-ups
  8. Grace
    30x Clean & jerk (135#)
  9. Diane
    3 rounds, 21-15-9x reps of Deadlift (225#) + Handstand push-ups
  10. Isabel
    30x Snatch (135#)
  11. Jackie
    1 round, Row 1000m + 50x Thruster (45#) + 30x Pull-ups
  12. Karen
    150x Wall ball (20#)
  13. Linda, aka. "3 bars of death"
    10 rounds, 10-9-8-7-6-5-4-3-2-1x reps of Clean (3/4 bw) + Bench (bw) + Deadlift (1 1/2 bw)
  14. Mary
    Complete as many rounds in 20 minutes of 5x Handstand push-ups + 10x Pistols + 15x Pull-ups
  15. Cindy
    Complete as many rounds in 20 minutes of 5x Pull-ups + 10x Push-ups + 15x Squats
  16. Nancy
    5 rounds, Run 400m + 15x Overhead squats (95#)
  17. Annie
    5 rounds, 50-40-30-20 and 10x reps of Double-unders + Sit-ups
  18. Nicole
    Complete as many rounds in 20 minutes of Run 400m + Pull-ups (max reps)
  19. Kelly
    5 rounds, Run 400m + 30x Box jumps (24") + 30x Wall ball (20#)
  20. Lynne
    5 rounds, Bodyweight bench press (max reps) + Pull-ups (max reps)

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"Heroes"

  1. Daniel
    50x Pull-ups + Run 400m + 21x Thruster (95#) + Run 800m + 21x Thruster (95#) + Run 400m + 50x Pull-ups
  2. Murph
    1 mile run (20# vest) + 100x Pull-ups + 200x Push-ups + 300x Squats + 1 mile run (20# vest)
  3. Randy
    75x Power snatch (75#)
  4. JT
    3 rounds, 21-15-9x reps of Handstand push-ups + Ring dips + Push-ups
  5. Michael
    3 rounds of Run 800 meters + 50 Back Extensions + 50 Sit-ups
  6. Josh
    21x Overhead squat (95#) + 42x Pull-ups + 15x Overhead squat + 30x Pull-ups + 9x Overhead squat + 18x Pull-ups
  7. Jason
    100x Squats + 5x Muscle-ups + 75x Squats + 10x Muscle-ups + 50x Squats + 15x Muscle-ups + 25x Squats + 20x Muscle-ups
  8. Badger
    3 rounds of 30x Squat clean (95#) + 30x Pull-ups + Run 800m
  9. Joshie
    3 rounds of 21x Dumbbell snatch, right arm (40#) + 21x L Pull-ups + 21x Dumbbell snatch, left arm + 21x L Pull-ups
  10. Nate
    Max rounds in 20 minutes, 2x Muscle-ups + 4x Handstand Push-ups + 8x KB swings (72#)
  11. Tommy V
    21x Thruster (115#) + 15 ft Rope Climb, 12 ascents + 15x Thruster + 15 ft Rope Climb, 9 ascents + 9x Thruster + 15 ft Rope Climb, 6 ascents
  12. Ryan
    5 rounds of 7x Muscle-ups + 21x Burpees
  13. Griff
    1 round of Run 800 m + Run 400m (backwards) + Run 800m + Run 400m (backwards)
  14. Erin
    5 rounds of 15x Dumbbell split clean (40#) + 21 Pull-ups
  15. Mr. Joshua
    5 rounds of Run 400m + 30x GHD sit-ups + 15x Deadlift (250#)
  16. DT
    5 rounds of 12x Deadlift (155#) + 9x Hang power clean (155#) + 6x Push jerk (155#)
  17. Danny
    Max rounds in 20 minutes of 30x Box jumps (24") + 20x Push press (115#) + 30x Pull-ups
  18. Tyler
    5 rounds of 7x Muscle-ups + 21x Sumo deadlift high pulls (95#)
  19. McGhee
    Max rounds in 30 minutes of 5x Deadlifts (275#) + 13x Push-ups + 9x Box jumps (24")

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