Benchmark Workouts

Angie

  1. 100 Pull-ups
  2. 100 Push-ups
  3. 100 Sit-ups
  4. 100 Squats
  • For Time
  • Complete all reps of each exercise before moving to the next.

Barbara

  1. 20 Pull-ups
  2. 30 Push-ups
  3. 40 Sit-ups
  4. 50 Squats
  • 5 rounds for time

Chelsea

  1. 5 Pull-ups
  2. 10 Push-ups
  3. 15 Squats
  • Each min on the min for 30 min

Cindy

  1. 5 Pull-ups
  2. 10 Push-ups
  3. 15 Squats
  • As many rounds as possible in 20 min

Diane

  1. Deadlift 225 lbs
  2. Handstand push-ups
  • 21-15-9 reps, for time

Elizabeth

  1. Clean 135 lbs
  2. Ring Dips
  • 21-15-9 reps, for time

Fran

  1. Thruster 95 lbs
  2. Pull-ups
  • 21-15-9 reps, for time

Grace

  1. Clean and Jerk 135 lbs
  • 30 reps for time

Helen

  1. 400 meter run
  2. 1.5 pood Kettlebell swing x 21
  3. Pull-ups 12 reps
  • 3 rounds for time

Isabel

  1. Snatch 135 pounds
  • 30 reps for time

Jackie

  1. 1000 meter row
  2. Thruster 45 lbs (50 reps)
  3. Pull-ups (30 reps)
  • For time

Karen

  1. Wall-ball 150 shots
  • For time

Linda

(aka “3 bars of death”)

  1. Deadlift 1 1/2 BW
  2. Bench BW
  3. Clean 3/4 BW
  4. 10/9/8/7/6/5/4/3/2/1 rep
  • rounds for time

Mary

  1. 5 Handstand push-ups
  2. 10 1-legged squats
  3. 15 Pull-ups
  • As many rounds as possible in 20 min

Nancy

  1. 400 meter run
  2. Overhead squat 95 lbs x 15
  • 5 rounds for time

Annie

  1. Double-unders
  2. Sit-ups
  • 50-40-30-20 and 10 rep rounds; for time

Eva

  1. Run 800 meters
  2. 2 pood KB swing, 30 reps
  3. 30 pullups
  • 5 rounds for time.

Kelly

  1. Run 400 meters
  2. 30 box jump, 24 inch box
  3. 30 Wall ball shots, 20 pound ball
  • Five rounds for time

Lynne

  1. Bodyweight bench press (e.g., same amount on bar as you weigh)
  2. pullups
  • 5 rounds for max reps. There is NO time component to this WOD.

Nicole

  1. Run 400 meters
  2. Max rep Pull-ups
  • As many rounds as possible in 20 minutes.
  • Note number of pull-ups completed for each round.