CrossFit Benchmark WODs

38 benchmark workouts in three collections: Hero WODs, The Girls and other benchmarks.

What is a benchmark WOD?

A benchmark WOD is a fixed workout you repeat to measure your fitness over time. Because the workout never changes, your time or score tells you exactly how much you've improved. Impossible Fitness covers 38 of them, grouped into collections so you can find the right one fast.

Hero WODs honor fallen members of the military, law enforcement officers and first responders, and tend to be long and brutal. The Girls are CrossFit's original benchmark workouts, usually shorter and sharper, like Fran and Cindy. Filthy Fifty is a 500-rep benchmark chipper that doesn't belong to either group.

Every WOD page lists the workout and standard loads and links to the rest of its collection. Looking for something outside CrossFit? Try the challenge workouts, like the 300 workout and 4x4x48, or check your lifts against the strength standards.

Hero WODs

Workouts honoring fallen military, law enforcement, and first responders. These are among the most challenging workouts in CrossFit.

Murph Workout (Hero WOD)

1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run (with 20lb vest)

DT Hero WOD

5 rounds: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)

JT Hero WOD

21-15-9 Handstand Push-ups, Ring Dips, Push-ups

Nate Hero WOD

20 min AMRAP: 2 Muscle-ups, 4 HSPU, 8 KB Swings (70/53)

Michael Hero WOD

3 rounds: 800m Run, 50 Back Extensions, 50 Sit-ups

The Seven Hero WOD

7 rounds: 7 HSPU, 7 Thrusters, 7 KTE, 7 Deadlifts, 7 Burpees, 7 KB Swings, 7 Pull-ups

Randy Hero WOD

75 Power Snatches (75/55 lb) for time

Badger Hero WOD

3 rounds: 30 Squat Cleans (95/65), 30 Pull-ups, 800m Run

Loredo Hero WOD

6 rounds: 24 Squats, 24 Push-ups, 24 Walking Lunges, 400m Run

Ryan Hero WOD

5 rounds: 7 Muscle-ups, 21 Burpees

See all 10 Hero WODs →

The Girls WODs

Named benchmark WODs created by CrossFit. These workouts have become the standard for testing fitness across the globe.

Fran

21-15-9 Thrusters & Pull-ups

Cindy

20 min AMRAP: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Diane

21-15-9 Deadlifts & HSPU

Grace

30 Clean & Jerks for time

Elizabeth

21-15-9 Cleans & Ring Dips

Angie

100 Pull-ups, Push-ups, Sit-ups, Squats for time

Barbara

5 rounds: 20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Squats

Chelsea

EMOM 30 min: 5 Pull-ups, 10 Push-ups, 15 Squats

Grettel

10-1 Clean & Jerks & Burpees over Bar

Ellen

3 rounds: Row, Burpees, Snatches

Ingrid

10 rounds: 3 Snatches, 3 Burpees

Lyla

5 rounds: 20 Box Jumps, 20 Wall Balls

Barbara Ann

3 rounds: 15 Dumbbell Snatches, 15 Box Jumps

Lane

4 rounds: 25 Wall Balls, 200m Run

Andi

100 Push-ups, 100 Sit-ups, 100 Squats

Helen

3 rounds: 400m Run, 21 KB Swings, 12 Pull-ups

Nancy

5 rounds: 400m Run, 15 Overhead Squats

Annie

50-40-30-20-10 Double-Unders & Sit-ups

Karen

150 Wall Balls for time

Isabel

30 Snatches for time

Jackie

1000m Row, 50 Thrusters, 30 Pull-ups

Amanda

9-7-5 Muscle-ups & Squat Snatches

Mary

20 min AMRAP: 5 HSPU, 10 Pistols, 15 Pull-ups

Kelly

5 rounds: 400m Run, 30 Box Jumps, 30 Wall Balls

Lynne

5 rounds max reps: Bench Press & Pull-ups

Nicole

20 min AMRAP: 400m Run + Max Pull-ups

Eva

5 rounds: 800m Run, 30 KB Swings, 30 Pull-ups

See all 27 Girls WODs →

Other Benchmark WODs

Classic CrossFit benchmark workouts that aren't Hero WODs or Girls.

Filthy Fifty WOD

50 of 10 movements: Box Jumps, Jumping Pull-ups, KB Swings, Lunges, and more