Benchmark Workouts

  2017-08-28 09:00AM
We all know how important benchmark workouts are in CrossFit. They allow us to test ourselves, measure our fitness, and track our progress. The benchmark workouts, including “The Girls’” workouts and Hero workouts, are sometimes the most brutal because of how hard we push due to their significance. CrossFit’s original benchmarks come in the form of ‘The Girls’: Angie, Barbara, Chelsea, Diane, Elizabeth and Fran.” Greg Glassman, CrossFit’s founder, said, “Any workout that leaves you flat on your back, staring up at the sky, wondering what the hell happened deserves a girl’s name.” Here are some of the ultimate and most talked about benchmark workouts in CrossFit:
  1. Fran.
21-15-9 reps for time of: Thruster 95/65 Pull-ups
  1. Fight Gone Bad.
Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score.
  1. Grace.
For Time 30 Clean-and-Jerks (135/95 lb) Power cleans or full cleans are acceptable. Athlete may re-set after the clean or catch the bar in the rack position for the clean and push straight into the jerk without pausing.
  1. Murph.
For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run
  1. Cindy.
As many rounds as possible in 20 min 5 Pull-ups 10 Push-ups 15 Squats Benchmarks test your improvement over time and allow you to compare yourself against the rest of the community. If you want to see where you stand and develop a baseline for future training, grab some friends and attack these standard CrossFit benchmarks!


What does the name mean? It means perseverance. Molon Labe represents every man’s and every woman’s struggle and the power to rise above. Everyone faces battles in life. Molon Labe is where you will find your inner strength. You will succeed. You have the power within. We are here to guide you through your journey.

Contact Us: