Benchmark WODS: Discover the 14 Best CrossFit Workouts

Casey Miller

5 min readNov 26, 2016

Are you still performing the same boring workouts and not getting results?

Below you will find some of the best CrossFit workouts that you can start using today and getting the results you want.

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Benchmark Wods: Discover the Best CrossFit Workouts

Fran CrossFit Workout

Helen CrossFit Workout

CrossFit DT Workout

CrossFit Annie Workout

Nasty Girls CrossFit Workout

CrossFit Diane Workout

CrossFit Jackie Workout

CrossFit Isabel Workout

CrossFit Fight Gone Bad Workout

CrossFit Nancy Workout

CrossFit Karen Workout

CrossFit Barbara Workout

CrossFit Elizabeth Workout

CrossFit E va Workout

The Best CrossFit Workouts?

Benchmark Wods: Discover the Best CrossFit Workouts

These workouts or WODS, are some of the best benchmark workouts that CrossFit has to offer. You can learn all about the techniques and watch a demo video of each workout. Just click on the links and videos to starting watching.

Table of Contents

Fran CrossFit Workout

Fran can be performed by beginners, intermediate and advanced level individuals and consist of:

21–15–9 Reps for Time

Thrusters (95/65 lbs)

Pull-Ups

Times/Scores/Record

10:00+ Beginner
10:00–4:30 Intermediate
4:30–3:00 Advanced
3:00 or less Elite

Strategy/Tips

In order to perform Fran efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

Thrusters Technique

Pull-Up Technique

Table of Contents

Helen CrossFit Workout

Helen can be performed by beginners, intermediate and advanced level individuals and consist of:

3 Rounds for Time

400 meter Run

21 Kettlebell Swings (1.5/1 pood)

12 Pull-Ups

Times/Scores/Record

Men: 7–20 minutes

Women: 9–20 minutes

Strategy/Tips

In order to perform Helen efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

400 Meter Run Technique

Kettlebell Swing Technique

Pull-Ups Technique

Table of Contents

CrossFit DT Workout

DT can be performed by beginners, intermediate and advanced level individuals and consist of:

5 Rounds for Time

12 Deadlifts (155/105 lbs)

9 Hang Power Cleans (155/105 lbs)

6 Push Jerks (155/105 lbs)

Times/Scores/Record

Men:

Women:

Strategy/Tips

In order to perform DT efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

Deadlift Technique

Hang Power Cleans Technique

Push Jerks Technique

Table of Contents

CrossFit Annie Workout

Annie can be performed by beginners, intermediate and advanced level individuals and consist of:

50–40–30–20–10 Reps for Time

Double-Unders

Sit-Ups

Times/Scores/Record

Men:

Women:

Elite-Sub 4:30

Level 3 -4:30–5:30

Level 2- 5:30–8:00

Level 1- 8:00–10:00

Strategy/Tips

In order to perform Annie efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

Double Unders Technique

Sit-Ups Technique

Table of Contents

Nasty Girls CrossFit Workout

Nasty Girls can be performed by beginners, intermediate and advanced level individuals and consist of:

3 Rounds for Time

50 Air Squats

7 Muscle-Ups

10 Hang Power Cleans (135/95 lbs)

Times/Scores/Record

Men: 17 minutes

Women: 17 plus minutes

Strategy/Tips

In order to perform Nasty Girls efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

Air Squats Technique

Muscle Ups Technique

Hang Power Cleans Technique

Table of Contents

CrossFit Diane Workout

Diane can be performed by beginners, intermediate and advanced level individuals and consist of:

21–15–9 Reps for Time

Deadlift (225/155 lbs)

Handstand Push-Ups

Times/Scores/Record

Men: 4–17 minutes

Women: 8–15 minutes

Strategy/Tips

In order to perform Diane efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

Deadlift Technique

Handstand Push-Ups Technique

Table of Contents

CrossFit Jackie Workout

Jackie can be performed by beginners, intermediate and advanced level individuals and consist of:

For Time

1,000 Meter Row

50 Thrusters (45 lbs)

30 Pull-Ups

Times/Scores/Record

Men: 6–16 minutes

Women: 8–12 minutes

Strategy/Tips

In order to perform Jackie efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

1,000 Meter Row Technique

Thrusters Technique

Pull-Ups Technique

Table of Contents

CrossFit Isabel Workout

Isabel can be performed by beginners, intermediate and advanced level individuals and consist of:

For Time

30 Snatches (135/95 lbs)

Times/Scores/Record

Men: 2–8 minutes

Women: 4–7 minutes

Strategy/Tips

In order to perform Isabel efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

Snatch Technique

Table of Contents

CrossFit Fight Gone Bad Workout

Fight Gone Bad can be performed by beginners, intermediate and advanced level individuals and consist of:

3 Rounds, For Total Reps in 17 minutes

1 Minute Wall Balls (20/14 lbs)

1 Minute Sumo Deadlift High-Pulls (75/55 lbs)

1 Minute Box Jumps (20 in)

1 Minute Push Press (75/55 lbs)

1 Minute Row (1 Calorie = 1 Rep)

1 Minute Rest

Times/Scores/Record

Men: 75

Women: 75

Strategy/Tips

In order to perform Fight Gone Bad efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

Wall Balls Technique

S umo Deadlift Technique

Box Jumps Technique

Push Press Technique

Row Technique

Table of Contents

CrossFit Nancy Workout

Nancy can be performed by beginners, intermediate and advanced level individuals and consist of:

5 Rounds for Time

400 Meter Run

15 Overhead Squat (95 lbs/65 lbs)

Times/Scores/Record

Men: 12–21 minutes

Women:

Strategy/Tips

In order to perform Nancy efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

400 Meter Run Technique

Overhead Squat Technique

Table of Contents

CrossFit KarenWorkout

Karen can be performed by beginners, intermediate and advanced level individuals and consist of:

For Time

150 Wall Ball Shots (20/14 lbs)

Times/Scores/Record

Men: 5–18 minutes

Women: 7–13 minutes

Strategy/Tips

In order to perform Karen efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

Wall Ball Technique

Table of Contents

CrossFit BarbaraWorkout

Barbara can be performed by beginners, intermediate and advanced level individuals and consist of:

5 Rounds for Time

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

3 Minutes Rest

Times/Scores/Record

Men: 5–40 minutes

Women: 5–40 plus minutes

Strategy/Tips

In order to perform Barbara efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

Pull-Ups Technique

Push-Ups Technique

Sit-Ups Technique

Air Squats Technique

Table of Contents

CrossFit Elizabeth Workout

Elizabeth can be performed by beginners, intermediate and advanced level individuals and consist of:

21–15–9 Reps for Time

Squat Cleans (135 lbs/95 lbs)

Ring Dips

Times/Scores/Record

Men: 4–12 minutes

Women: 4–12 plus minutes

Strategy/Tips

In order to perform Elizabeth efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

Squat Cleans Technique

Ring Dips Technique

Table of Contents