CF Benchmark

Här kommer lite benchmarks inom Crossfit:

Angie

100 pull-ups
100 push-ups
100 sit-ups
100 squats
For time

Annie

Double-unders
Sit-ups
50/40/30/20/10 rep rounds, for time

Cindy  Watch a video for this workout

5 pull-ups
10 push-ups
15 squats
As many rounds as possible in 20 minutes

Diane

Deadlift 225 lb
Handstand push-ups
21-15-9 reps, for time

Elizabeth

Clean 135 lb
Ring dips
21-15-9 reps, for time

Eva

Run 800 meters
30 Kettlebell swings, 2 pd
30 pull-ups
5 rounds for time

Fran  Watch a video for this workout

Thruster 95 lb
Pull-ups
21-15-9 reps, for time

Grace  Watch a video for this workout

Clean & jerk 135 lb
30 reps for time

Helen  Watch a video for this workout

400 meter run
21 Kettlebell swings, 1.5 pd
12 pull-ups
3 rounds for time

Isabel

Snatch 135 lb
30 reps for time

Jackie

1000 meter row
50 thrusters, 45 lb
30 pull-ups
For time

Karen

150 wall ball shots
For time

Kelly

Run 400 meters
30 box jumps, 24 inches
30 wall ball shots, 20 lb
5 rounds for time

Linda  Watch a video for this workout

Deadlift 1½ BW
Bench press BW
Clean ¾ BW
10/9/8/7/6/5/4/3/2/1 rep rounds for time

Lynne

Bench press BW
Pull-ups
5 rounds for max reps

Mary  Watch a video for this workout

5 Handstand push-ups
10 single-leg squats
15 pull-ups
As many rounds as possible in 20 minutes

Nancy  Watch a video for this workout

400 meter run
15 overhead squats, 95 lb
5 rounds for time

Nicole

400 meter run
Max rep pull-ups
As many rounds as possible in 20 minutes
Note the number of pull-ups for each round.

CrossFit Hero Workouts

Badger

30 Squat cleans, 95 lb
30 Pull-ups
Run 800 meters
3 rounds for time

Daniel

50 Pull-ups
400 meter run
21 Thrusters, 95 lb
800 meter run
21 Thrusters, 95 lb
400 meter run
50 Pull-ups
For time

Erin

15 Dumbbells split clean, 40 lb
21 Pull-ups
5 rounds for time

Griff

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
For time

Jason  Watch a video for this workout

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
For time

Josh  Watch a video for this workout

21 Overhead squats, 95 lb
42 Pull-ups
15 Overhead squats, 95 lb
30 Pull-ups
9 Overhead squats, 95 lb
18 Pull-ups
For time

Joshie

21 Dumbbell snatches, 40 lb, right arm
21 L Pull-ups
21 Dumbbell snatches, 40 lb, left arm
21 L Pull-ups
3 rounds for time

JT

Handstand push-ups
Ring dips
Push-ups
21-15-9 reps, for time

Michael  Watch a video for this workout

Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds for time

Mr. Joshua

Run 400 meters
30 Glute-ham sit-ups
15 Deadlifts, 250 lb
5 rounds for time

Murph

1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run
For time
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a twenty pound vest or body armor, wear it.

Nate  Watch a video for this workout

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
As many rounds as possible in 20 minutes

Randy

75 lb power snatch, 75 reps
For time

Ryan

7 Muscle-ups
21 Burpees
5 rounds for time

Tommy V

21 Thrusters, 115 lb
15 ft Rope Climb, 12 ascents
15 Thrusters, 115 lb
15 ft Rope Climb, 9 ascents
9 Thrusters, 115 lb
15 ft Rope Climb, 6 ascents
For time

Other Named Workouts

Fight Gone Bad (3 rounds)  Watch a video for this workout

Wall ball (20 lb, 10 ft target), for reps
Sumo deadlift high-pull (75 lb), for reps
Box jump (20″), for reps
Push press (75 lb), for reps
Row, for calories
For total points (count reps + calories) in 3 rounds
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of rotate, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Filthy Fifty  Watch a video for this workout

50 Box jumps (24″)
50 Jumping pull-ups
50 Kettlebell swings (1 pd)
50 Walking lunges
50 Knees to elbows
50 Push press (45 lb)
50 Back extensions
50 Wall ball shots (20 lb)
50 Burpees
50 Double-unders
For time

GI Jane  Watch a video for this workout

100 Burpee pull-ups
For time

Nasty Girls  Watch a video for this workout

50 Squats
7 Muscle-ups
10 Hang power-cleans (135 lb)
3 rounds, for time

Quarter Gone Bad  Watch a video for this workout

135 lb Thruster, 15 seconds
Rest 45 seconds
50 lb Weighted Pull-up, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds
Five rounds For total reps

Tabata Something Else  Watch a video for this workout

Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with no rest between exercises.
Score is the total reps from all four stations (32 intervals).

Tabata This

Tabata Squats
Tabata Rows
Tabata Pull-ups
Tabata Sit-ups
Tabata Push-ups
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with one minute break between exercises.
Scoring: Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
 
  

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