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Benchmark Workouts

The CrossFit Benchmark Workouts are listed below.  The Benchmark Workouts randomly show up on CrossFit Workouts Of the Day (WODs) providing a way to measure performance over time while maintaining a large variation of daily workouts. NuEra Fitness provides all the necessary CrossFit Equipment you need to complete these premier benchmark workouts and compare yourself with the rest of the CrossFit community.  Take your fitness to the next level by conquering the benchmark workouts below!

 

*Stay tuned, as we are launching an entire video collection that demonstrates proper technique, workout execution, and training tips...

 

Set yourself up with a NuEra Fitness Package and start conquering each CrossFIt workout, one at a time!

BENCHMARK GIRLS

 

HEROES WORKOUTS

 

 

 

Angie

 

Arnie (Arnaldo Quinones)

For Time:

 

All exercises using a single 2 pood kettlebell

  • 100 Pull-ups

 

For Time:

  • 100 Push-ups

 

  • Right arm turkish get-ups, 21 reps
  • 100 Sit-ups

 

  • 50 swings
  • 100 Squats

 

  • Left arm overhead squats, 21 reps

 

 

  • 50 swings

Barbara

 

  • Right arm overhead squats, 21 reps

5 Rounds for Time:

 

  • 50 swings
  • 20 Pull-ups

 

  • Left arm turkish get-ups, 21 reps
  • 30 Push-ups

 

 

  • 40 Sit-ups

 

Badger (CPO Mark Carter)

  • 50 Squats

 

3 rounds for time:

 

 

  • 95 pound squat clean, 30 reps

Chelsea

 

  • 30 pull-ups

Each min on the min for 30 min:

 

  • Run 800 metres
  • 5 Pull-ups

 

 

  • 10 Push-ups

 

Daniel (SFC Daniel Crabtree)

  • 15 Squats

 

For Time:

 

 

  • 50 Pull-ups

Cindy

 

  • 400 metre run

As many rounds as possible in 20 min:

  • 95 pound Thruster, 21 reps
  • 5 Pull-ups
  • 800 metre run
  • 10 Push-ups

 

  • 95 pound Thruster, 21 reps
  • 15 Squats

 

  • 400 metre run

 

 

  • 50 Pull-ups

Diane

 

 

21-15-9 reps, for time:

 

Danny (Sgt Daniel Sakai)

  • Deadlift 225 lbs

 

As many rounds as possible in 20 mins:

  • Handstand push-ups

 

  • 24” box jump, 30 reps

 

 

  • 115 lb push press, 20 reps

Elizabeth

 

  • 30 pull-ups

21-15-9 reps, for time:

 

 

  • Clean 135 lbs

 

DT (SSgt Timothy Davis)

  • Ring Dips

 

5 rounds for time:

 

 

  • 155 lb deadlift, 12 reps

Fran

 

  • 155 lb hang power cleans, 9 reps

21-15-9 reps, for time:

 

  • 155 lb push jerk, 6 reps
  • Thruster 95 lbs

 

 

  • Pull-ups

 

Erin (Master Corporal Erin Doyle)

 

 

5 rounds for time:

Grace

 

  • 40 lb dumbell split cleans, 15 reps

30 reps for time:

 

  • 21 pull-ups
  • Clean and Jerk 135 lbs

 

 

 

 

Garrett (Capt Garrett Lawton)

Helen

 

3 rounds for time:

3 rounds for time:

 

  • 75 squats
  • 400 metre run

 

  • 25 ring handstand push-ups
  • 1.5 pood Kettlebell swing x 21

 

  • 25 L pull-ups
  • Pull-ups 12 reps

 

 

 

 

Griff (SSgtTravis Griffin)

Isabel

 

 

For Time:

30 reps for time:

 

  • Run 800 metres
  • Snatch 135 pounds

 

  • Run 400 metres backwards

 

 

  • Run 800 metres

Jackie

 

  • Run 400 metres backwards

For time:

 

 

  • 1000 metre row

 

Hansen ( SSgt Daniel Hansen) 

  • Thruster 45 lbs (50 reps)

 

5 rounds for time:

  • Pull-ups (30 reps)

 

  • 2 pood kettlebell swings, 30 reps

 

 

  • 30 burpees

Karen

 

  • 30 glute-ham sit-ups

For time:

 

 

  • Wall-ball 150 shots

 

Jason (SO1 Jason Lewis)

 

 

For Time:

Linda (aka "3 bars of death")

 

  • 100 squats

For time:

 

  • 5 muscle-ups

10 / 9 / 8 / 7 / 6 / 5 / 4 / 3 / 2 / 1 rep

 

  • 75 squats
  • Deadlift 1 1/2 BW

 

  • 10 muscle-ups
  • Bench BW

 

  • 50 squats
  • Clean 3/4 BW

 

  • 15 muscle-ups

 

 

  • 25 squats

Mary

 

  • 20 muscle-ups

As many rounds as possible in 20 min:

 

 

  • 5 Handstand push-ups

 

Jerry (SGM Jerry Patton)

  • 10 1-legged squats

 

For Time:

  • 15 pull-ups

 

  • Run 1 mile

 

 

  • Row 2K

Nancy

 

  • Run 1 mile

5 rounds for time:

 

 

  • 400 metre run

 

Josh (SSG Joshua Hager)

  • Overhead squat 95 lbs x 15

 

For Time:

 

 

  • 95 pound overhead squat, 21 reps

NEW GIRLS

 

  • 42 pull-ups

 

 

  • 95 pound overhead squat, 15 reps

Annie

 

  • 30 pull-ups

50 - 40 - 30 - 20 and 10 reps for time:

 

  • 95 pound overhead squat, 9 reps
  • Double-unders

 

  • 18 pull-ups
  • Sit-ups

 

 

 

 

Joshie (SSG Joshua Whitaker)

Eva

 

3 rounds for time:

5 rounds for time:

 

  • 40 pound dumbbell snatch, 21 reps, right arm
  • Run 800 metres

 

  • 21 L pull-ups
  • 2 pood KB swing, 30 reps

 

  • 40 pound dumbbell snatch, 21 reps, left arm
  • 30 pull-ups

 

  • 21 L pull-ups

 

 

The snatches are full squat snatches.

Kelly

 

 

Five rounds for time:

 

JT (PO1 Jeff Taylor)

  • Run 400 metres

 

21 - 15 - 9 reps, for time:

  • 30 box jump, 24 inch box

 

  • Handstand push-ups
  • 30 wall ball shots, 20 pound ball

 

  • Ring dips

 

 

  • Push-ups

Lynne

 

 

5 rounds for max reps:

 

McGhee (Cpl Ryan McGhee)

  • Bodyweight bench press (e.g. same amount on bar as you weigh)

 

As many rounds as possible in 30 mins:

 

  • 275 lb deadlift, 5 reps
  • Pull-ups

 

  • 13 push-ups

 

 

  • 24” box jump, 9 reps

Nicole

 

 

As many rounds as possible in 20 mins:

 

Michael (Lt Michael McGreevey)

  • Run 400 metres

 

3 rounds for time:

  • Max rep pull-ups

 

  • Run 800 metres

Note number of pull-ups completed for each round.

 

  • 50 Back Extensions

 

 

  • 50 Sit-ups

 

 

 

 

 

Mr. Joshua ( SO1 Joshua Thomas Harris)

 

 

 

 

5 rounds for time:

 

 

  • Run 400 metres

 

 

  • 30 Glute-ham sit-ups

 

 

  • 250 lb deadlift, 15 reps

 

 

 

 

 

Murph (Lt Michael Murphy)

 

 

For Time:

 

 

  • 1 mile run

 

 

  • 100 pull-ups

 

 

  • 200 push-ups

 

 

  • 300 squats

 

 

  • 1 mile run

 

 

Partition the pull-ups, push-ups and squats as needed. Start and finish with a mile run. If you have a 20lb vest or body armour, wear it.

 

 

 

 

 

 

 

 

 

Nate (CPO Nathan Hardy)

 

 

As many rounds as possible in 20 mins:

 

 

  • 2 muscle-ups

 

 

  • 4 handstand push-ups

 

 

  • 8 2-pood kettlebell swings

 

 

 

 

 

Nutts (Lt Andrew Nuttall)

 

 

For Time:

 

 

  • 10 handstand push-ups

 

 

  • 250 lb deadlift, 15 reps

 

 

  • 30” box jumps, 25 reps

 

 

  • 50 pull-ups

 

 

  • 20 lb wallball shots 10 ft, 100 reps

 

 

  • 200 double unders

 

 

  • Run 45 metres w/ 45 lb plate

 

 

 

 

 

Paul (Paul J. R. D. Sciullo II)

 

 

5 rounds for time:

 

 

  • 50 double unders

 

 

  • 35 knees to elbows

 

 

  • 185 lb overhead walk, 20 metres

 

 

 

 

 

Randy (Randy Simmons)

 

 

For Time:

 

 

  • 75 power snatch, 75 reps

 

 

 

 

 

Ryan (Ryan Hummert)

 

 

5 rounds for time

 

 

  • 7 muscle-ups

 

 

  • 21 burpees

 

 

Each burpee terminates with a jump 1 foot above max standing reach

 

 

 

 

 

 

 

Stephen (Cpl Stephen Bouzane)

 

 

30 - 25 - 20 - 15 - 10 - 5 - reps, for time:

 

 

  • Glute-ham sit-ups

 

 

  • Back extension

 

 

  • Knees to elbows

 

 

  • 95 lb stiff legged deadlift

 

 

 

 

 

Tommy V (SCPO Thomas Valentine)

 

 

For Time:

 

 

  • 115 lb thruster, 21 reps

 

 

  • 15 ft rope climb, 12 ascents

 

 

  • 115 lb thruster, 15 reps

 

 

  • 15 ft rope climb, 9 ascents

 

 

  • 115 lb thruster, 9 reps

 

 

  • 15 ft rope climb, 6 ascents

 

 

 

 

 

Tyler (1Lt Tyler Parten)

 

 

5 rounds for time:

 

 

  • 7 muscle-ups

 

 

  • 95 lb sumo deadlift high pull, 21 reps

 

 

 

 

 

War Frank (Capt Warren Frank)

 

 

3 rounds for time:

 

 

  • 25 muscle-ups

 

 

  • 100 squats

 

 

  • 35 Glute-ham sit-ups