Benchmark W.O.D. Thursday 7/12/18


Benchmark W.O.D. Thursday 7/12/18

Reminder that we are in the middle of completing several “Benchmark” workouts.

These workouts are programmed every 4-6 months to help give you a standard of where your fitness starts and where you’ve came from, helping you track your results. Rarely will you see other workouts that we do daily, replicated throughout the year.

Many of these workouts have been around and have stood the test of time to help assess a standard for your fitness, with the addition of a few that have evolved with the growth of Crossfit in general.

Please write these scores down, the weights associated, and how you scaled or completed the workout, only to compare those times and movements for the next time you complete them!

Let’s have some fun and set some tough marks! 3…2…1…GO!


*Endurance will do the same workout as the daily today…

*Based on your ability level and experience you may choose one of the versions below as the benchmark you’d like to test or retest in the future.


As many rounds + reps as possible in 20 minutes of…

5 Pullups

10 Pushups

15 Air Squats

*Scale pullups 1:1 jumping pullups or banded pullups

*Get low on the pushups and make sure to fully extend those arms at the top



As many rounds + reps as possible in 20 minutes of…

5 Handstand Pushups

10 Pistol Squats (one legged squats R/L=2)

15 Pullups

*Scale pullups 1:1 jumping pullups or banded pullups

*RX on HSPUs will be using an abmat and a 25lb plate under each hand

Post total rounds + reps achieved!