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CrossFit Benchmarks

Abbate

Run 1 mile 155 pound Clean and jerk 21 reps Run 800 meters 155 pound Clean and jerk 21 reps Run 1 Mile

Adrian

Seven rounds for time of: 3 Forward rolls 5 Wall climbs 7 Toes to bar 9 Box jumps, 30" box

Amanda

Three rounds 9-7- and 5 reps for time of: Muscle-up 135 pound Squat snatch

Angie

For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

Annie

50-40-30-20-10 reps for time: Double-unders Sit-ups

Badger

3 rounds for time: 30 reps of a 95lb Squat Clean 30 Pull-ups 800m Run

Barbara

5 rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats. Rest precisely 3 minutes between rounds.

Bradley

10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds

Bradshaw

10 rounds for time of: 3 Handstand push-ups 225 pound Deadlift 6 reps 12 Pull-ups 24 Double-unders

Brehm

For time: 15 foot Rope climb, 10 ascents 225 pound Back squat, 20 reps 30 Handstand push-ups Row 40 calories

Brian

Three rounds for time of: 15 foot Rope climb, 5 ascents 185 pound Back squat, 25 reps

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

Carse

21-18-15-12-9-6-3 reps for time of: 95 pound Squat clean Double-under 185 pound Deadlift 24" Box jump Begin each round with a 50 meter Bear crawl.

Chelsea

5 Pull-ups 10 Push-ups 15 Squats Each min on min for 30 min

Cindy

AMRAP in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats

Dae Han

Three rounds for time of: Run 800 meters with a 45 pound barbell 15 foot Rope climb 3 ascents 135 pound Thruster 12 reps

Daniel

50 pull-ups 400m run 21 reps 95lb thrusters 800m run 21 reps 95lb thrusters 400m run 50 pull-ups

Danny

AMRAP in 20 minutes: 30 reps 24in Box-jump 20 reps 115lb Push Press 30 Pull-ups

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

DG

Complete as many rounds as possible in 10 minutes of: 8 Toes to bar 35 pound Dumbbell thruster, 8 reps 35 pound Dumbbell walking lunge, 12 steps

Diane

21-15-9 225lb deadlift and handstand push-ups

Donny

21-15-9-9-15-21 reps for time of: 225 pound Deadlift Burpee

Dragon

For time: Run 5k 4 minutes to find 4 rep max Deadlift Run 5k 4 minutes to find 4 rep max Push jerk

DT

5 rounds for time: 12 reps 155lb Deadlift 9 reps 155lb Hang Power Clean 6 reps 155lb Push Jerk

Elizabeth

21-15-9 135lb Clean Ring Dips

Erin

5 rounds for time: 15 reps 40lb Dumbell Split-clean 21 Pull-ups

Eva

5 rounds for time: 400m run 30 reps 2pd Kettlebell Swings 30 Pull-ups

Falkel

Complete as many rounds as possible in 25 minutes of: 8 Handstand push-ups 8 Box jump, 30 inch box 15 foot Rope climb, 1 ascent

Fran

21-15-9 95lb Thrusters Pull-ups

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

Gator

Eight rounds for time of: 185 pound Front squat 5 reps 26 Ring push-ups

Godzilla

3 Rounds for time 1 Overhead Squat at 300 lbs 2 Rope Climbs (15ft) 3 Squat Snatches at 200 lbs 4 Muscle-up to Handstand push-up

Grace

30 reps for time 135lb clean and jerk

Griff

800m Run 400m Run backwards 800m Run 400m Run backwards

Gwen

Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Hammer

Five rounds each for time of: 135 pound Power clean 5 reps 135 pound Front squat 10 reps 135 pound Jerk 5 reps 20 Pull-ups Rest 90 seconds

Hansen

Five rounds for time of: 2 pood Kettlebell swing, 30 reps 30 Burpees 30 Glute-ham sit-ups

Helen

3 Rounds for time: 400m run 21 reps 1.5 pood kettlebell swing 12 pull-ups

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

Holbrook

Ten rounds each for time of: 115 pound Thruster 5 reps 10 Pull-ups 100 meter Sprint Rest 1 minute

Holleyman

30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean, 1 rep

Isabel

30 reps for time: 135lb Snatch

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 handstan

Jackie

For time: 1000m row 50 reps 45lb Thrusters 30 reps Pull-ups

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

Jared

4 rounds for time of: Run 800 meters 40 Pull-ups 70 Push-ups

Jason

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

JBo

Complete as many rounds as possible in 28 minutes of: 115-lb. overhead squats, 9 reps 1 legless rope climb, 15-foot rope, beginning from seated 115-lb. bench presses, 12 reps

Jeremy

Three rounds 21-15- and 9 reps for time of: 95 pound Overhead squats Burpees

Jerry

For time: Run 1 mile Row 2K Run 1 mile

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

Josh

21 reps 95lb Overhead Squat 42 Pull-ups 15 reps 95lb Overhead Squat 30 Pull-ups 9 reps 95lb Overhead Squat 18 Pull-ups

Joshie

21 reps 40lb Dumbbell Snatch right arm 21 L Pull-ups 21 reps 40lb Dumbbell Snatch left arm 21 L Pull-ups

JT

21-15-9 for time: Handstand Push-ups Ring dips Push-ups

Karen

For time: 150 shots 20lb wall-ball

Kelly

5 rounds for time: 400m Run 30 reps 24 in. Box-jump 30 reps 20 lb. Wall-ball

Kevin

3 rounds for time of: 185-lb. deadlifts, 32 reps 32 hanging hip touches, alternating arms 800-meter running farmer carry, 15-lb. dumbbells

Klepto

4 rounds for time of: 27 Box jumps, 24" box 20 Burpees 11 Squat cleans, 145 pounds

Lee

Five rounds for time of: Run 400 meters 345 pound Deadlift, 1 rep 185 pound Squat clean, 3 reps 185 pound Push jerk, 5 reps 3 Muscle-ups 15 foot Rope climb, 1 ascent

Linda

10 9 8 7 6 5 4 3 2 1 reps for time: 1.5 x BW Deadlift 1 x BW Bench .75 x BW Clean

Loredo

Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters

Lynne

5 rounds for max reps: Bodyweight Benchpress Pull-ups.

Manion

Seven rounds for time of: Run 400 meters 135 pound Back squat, 29 reps

Mary

AMRAP in 20 minutes: 5 Handstand Push-ups 10 1-legged Squats 15 Pull-ups.

McCluskey

Three rounds of: 9 Muscle-ups 15 Burpee pull-ups 21 Pull-ups Run 800 meters If you've got a twenty pound vest or body armor wear it.

McGhee

Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box

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

Michael

Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups

Moon

Seven rounds for time of: 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

Moore

Complete as many rounds in 20 minutes as you can of: 15 ft Rope Climb 1 ascent Run 400 meters Max rep Handstand push-up

Morrison

50-40-30-20 and 10 rep rounds of: Wall ball shots, 20 pound ball Box jump, 24 inch box Kettlebell swings, 1.5 pood

Mr. Joshua

5 rounds for time: 400m Run 30 GHD Sit-ups 15 reps 250 lb. Deadlift

Murph

1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

Nancy

5 rounds for time: 400m Run 15 reps 95 lb. Overhead Squat

Nate

AMRAP in 20 minutes: 2 Muscle-ups 4 Handstand Push-ups 8 2 pd. Kettlebell Swings.

Nick

12 rounds for time of: 45 pound Dumbbell hang squat clean, 10 reps 6 Handstand push-ups on dumbbells

Nicole

AMRAP in 20 minutes of: 400m Run Max Pull-ups. Note number of Pull-ups per round

Nukes

8 minutes to complete: 1-mile run 315-lb. deadlifts, max reps Then, 10 minutes to complete: 1-mile run 225-lb. power cleans, max reps Then, 12 minutes to complete: 1-mile run 135-lb. overhead squats, max reps

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 10ft 200 Double-unders Run 400 meters with a 45lb plate

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

Pheezy

Three rounds for time of: 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

Rahoi

12 minute AMRAP 12 24in box jumps 6 95# thrusters 6 bar-facing burpees

Randy

75 reps 75lb power snatch

Ricky

Complete as many rounds as possible in 20 minutes of: 10 Pull-ups 75 pound dumbbell Deadlift 5 reps 135 pound Push-press 8 reps

Roney

Four rounds for time of: 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

Ryan

5 rounds for time: 7 Muscle-ups 21 Burpees. Each burpee terminates with a jump one foot above max standing reach

Santiago

Seven rounds for time of: 35 pound Dumbbell hang squat clean 18 reps 18 Pull-ups 135 pound Power clean 10 reps 10 Handstand push-ups

Santora

Three rounds for reps of: 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

Schmalls

Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 1.5 pood 10 Handstand push-ups Then, Run 800 meters

Sean

Ten rounds for time of: 11 Chest to bar pull-ups 75 pound Front squat, 22 reps

Ship

Nine rounds for time of: 185 pound Squat clean, 7 reps 8 Burpee box jumps, 36" box

Small

Three rounds for time of: Row 1000 meters 50 Burpees 50 Box jumps 24" box Run 800 meters

Strange

Eight rounds for time of: 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

The Chief

Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.

The 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

TK

Complete as many rounds as possible in 20 minutes of: 8 Strict Pull-ups 8 Box jumps, 36" box 12 Kettlebell swings, 2 pood

Tommy V

21 reps 115 lb. Thrusters 12 ascents 15 ft. Rope 21 reps 115 lb. Thrusters 9 ascents 15 ft Rope 15 reps 115 lb. Thrusters 6 ascents 15 ft Rope

Tumilson

8 rounds for time of: Run 200 meters 11 Dumbbell burpee deadlifts, 60 pound dumbbells

Victoria

5 Rounds For Time 10 Thrusters 95/65 14 Box Jumps 24/20 12 Sumo Deadlift High Pulls 95/65 12 Burpees 27 Kettlebell Swings, 1.5/1 pood

Walsh

Four rounds for time of: 22 Burpee pull-ups 185 pound Back squat, 22 reps Run 200 meters with a 45 pound plate overhead

Weaver

Four rounds for time 10 L-pullups 15 pushups 15 chest to bar pullups 15 pushups 20 pullups 15 pushups

White

Five rounds for time of: 15' Rope climb 3 ascents 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters

Willy

Three rounds for time of: Run 800 meters 225 pound Front squat, 5 reps Run 200 meters 11 Chest to bar pull-ups Run 400 meters 12 Kettlebell swings, 2 pood

Wilmot

Six rounds for time of: 50 Squats 25 Ring dips

Wittman

7 rounds: - 1.5 pood Kettlebell swing 15 reps - 95 pound Power clean 15 reps - 24" Box jumps 15 reps

Wood

5 Rounds for time of: 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

Zimmerman

Complete as many rounds as possible in 25 minutes of: 11 Chest-to-bar pull-ups 2 Deadlifts 315 pounds 10 Handstand push-ups