Benchark CrossFit Workouts

CrossFit Workouts - At CrossFit41 at the Bath & Racquet Club in Sarasota we have a posted leader board. On this leader board are common CrossFit Workouts that are considered benchmark workouts. These workouts tend called by names and are universal across all CrossFit Gyms. Here is a list of the workouts from our leader board and how to do each workout.

crossfit double under, crossfit, crossfit sarasota


The Girls

Angie - For Time Complete all reps of each exercise before moving to the next.100 Pull-ups100 Push-ups100 Sit-ups100 Squats

Annie - 50-40-30-20 and 10 rep rounds; for time Double-undersSit-ups

Barbara – 5 rounds for time20 Pull-ups30 Push-ups40 Sit-ups50 Squats

Cindy- As many rounds as possible in 20 min 5 Pull-ups10 Push-ups15 Squats

Diane - 21-15-9 reps, for timeDeadlift 225 lbsHandstand push-ups

Elizabeth – 21-15-9 reps, for time Clean 135 lbsRing Dips

Eva - 5 rounds for time.Run 800 meters2 pood KB swing, 30 reps30 pullups

Fran - 21-15-9 reps, for timeThruster 95 lbsPull-ups

Grace - 30 reps for time Clean and Jerk 135 lbs

Helen – 3 rounds for time400 meter run1.5 pood Kettlebell swing x 21Pull-ups 12 reps

Isabel - 30 reps for timeSnatch 135 pounds

Karen – For timeWall-ball 150 shots

Kelly - Five rounds for time Run 400 meters30 box jump, 24 inch box30 Wall ball shots, 20 pound ball

Lynne - 5 rounds for max reps. There is NO time component to this WOD.Bodyweight bench press (e.g., same amount on bar as you weigh)PullupsNancy - 5 rounds for time400 meter runOverhead squat 95 lbs x 15Nicole - As many rounds as possible in 20 minutes.Note number of pull-ups completed for each round. Run 400 metersMax rep Pull-ups


Our Heroes

Badger - 3 rounds for time.95 pound Squat clean, 30 reps30 Pull-upsRun 800 metersNutts - For TimeHandstand push-ups250 pound Deadlift, 15 reps25 Box jumps, 30 inch box50 Pull-ups100 Wallball shots, 20 pounds, 10'200 Double-undersRun 400 meters with a 45lb plate

Carse - For Time21-18-15-12-9-6-3 reps of: 95 pound Squat cleanDouble-under185 pound Deadlift24″ Box jumpBegin each round with a 50 meter Bear crawl.

Daniel - For time50 Pull-ups400 meter run95 pound Thruster, 21 reps800 meter run95 pound Thruster, 21 reps400 meter run50 Pull-ups

JT - For Time5 Rounds of: Run 400 meters10 Burpee box jumps, 24″ box95 pound Sumo-deadlift high-pull, 10 reps95 pound Thruster, 10 repsRest 1 minute

Murph - For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. 1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run

Nate - As many rounds as possible in 20 minutes2 Muscle-ups4 Handstand Push-ups8 2-Pood Kettlebell swings

Woods - For Time5 Rounds of: Run 400 meters10 Burpee box jumps, 24″ box95 pound Sumo-deadlift high-pull, 10 reps95 pound Thruster, 10 repsRest 1 minute


The Others

CrossFit Total - Add Total together for your score1 rep max of SquatShoulder Press

Deadlift Fight Gone Bad - 3 Rounds of 1 minute each of the following movements:Wall balls - 20lbsSumo deadlift high-pulls - 75lbsBox jumps 20-inch box (I think V made us do 24″)Push press - 75lbsRow - for calories

Filthy 50For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders

Nasty Girls - 3 rounds for time of:50 Squats7 Muscle-ups135 lb Hang power cleans, 10 reps

Tabata This:8 rounds of squats – 20 seconds per round and 10 seconds rest between each round8 rounds of pushups – 20 seconds per round and 10 seconds rest between each round8 rounds of sit ups – 20 seconds per round and 10 seconds rest between each round8 rounds of pull ups – 20 seconds per round and 10 seconds rest between each round

These are our benchmark CrossFit Workouts. Our leader board has our CrossFit Members best times for their CrossFit Workouts.

Go to CrossFit41 Sarasota page from CrossFit Workouts

Go to the Home page from CrossFit Workouts