Benchmarks

The Girls 22 Hero WODs 20 Strength 24

The classic benchmark workouts. Everybody who does Fran is doing the same Fran, which is what makes a time worth comparing to your last one and to anybody else's.

Amanda Aug 15, 2026
9-7-5: 9x Ring Muscle Up, 9x Snatch, 7x Ring Muscle Up, 7x Snatch, 5x Ring Muscle Up, 5x Snatch
Angie Aug 15, 2026
100 of each: 100x Pull Up, 100x Push up, 100x Sit Up, 100x Air Squat
Annie Aug 15, 2026
50-40-30-20-10: 50x Double Under, 50x Sit Up, 40x Double Under, 40x Sit Up, 30x Double Under, 30x Sit Up, 20x Double Under, 20x Sit Up, 10x Double Under, 10x Sit Up
Barbara Aug 15, 2026
5 rounds, 3 minutes rest between: 20x Pull Up, 30x Push up, 40x Sit Up, 50x Air Squat, Rest
Chelsea Aug 15, 2026
Every minute for 30 minutes: 5x Pull Up, 10x Push up, 15x Air Squat
Cindy Aug 15, 2026
As many rounds as possible in 20 minutes: 5x Pull Up, 10x Push up, 15x Air Squat
Diane Aug 15, 2026
21-15-9: 21x Deadlift, 21x Handstand Push Up, 15x Deadlift, 15x Handstand Push Up, 9x Deadlift, 9x Handstand Push Up
Elizabeth Aug 15, 2026
21-15-9: 21x Clean, 21x Ring Dip, 15x Clean, 15x Ring Dip, 9x Clean, 9x Ring Dip
Eva Aug 15, 2026
5 rounds: 800m Run, 30x Kettlebell Swing, 30x Pull Up
Fran Aug 15, 2026
21-15-9: 21x Thruster, 21x Pull Up, 15x Thruster, 15x Pull Up, 9x Thruster, 9x Pull Up
Grace Aug 15, 2026
30 for time: 30x Clean and Jerk
Helen Aug 15, 2026
3 rounds: 400m Run, 21x Kettlebell Swing, 12x Pull Up
Isabel Aug 15, 2026
30 for time: 30x Snatch
Jackie Aug 15, 2026
Row, thrusters, pull ups: 1000m Row, 50x Thruster, 30x Pull Up
Karen Aug 15, 2026
150 wall balls: 150x Wall Ball Shot
Kelly Aug 15, 2026
5 rounds: 400m Run, 30x Box Jump, 30x Wall Ball Shot
Linda Aug 15, 2026
10 to 1: deadlift 1.5x bodyweight, bench bodyweight, clean 0.75x bodyweight: 10x Deadlift, 10x Bench Press, 10x Clean, 9x Deadlift, 9x Bench Press, 9x Clean, 8x Deadlift, 8x Bench Press, 8x Clean, 7x Deadlift, 7x Bench Press, 7x Clean, 6x Deadlift, 6x Bench Press, 6x Clean, 5x Deadlift, 5x Bench Press, 5x Clean, 4x Deadlift, 4x Bench Press, 4x Clean, 3x Deadlift, 3x Bench Press, 3x Clean, 2x Deadlift, 2x Bench Press, 2x Clean, 1x Deadlift, 1x Bench Press, 1x Clean
Lynne Aug 15, 2026
5 rounds, max reps, no time component: Bench Press, Pull Up
Mary Aug 15, 2026
As many rounds as possible in 20 minutes: 5x Handstand Push Up, 10x Pistol, 15x Pull Up
Nancy Aug 15, 2026
5 rounds: 400m Run, 15x Overhead Squat
Nasty Girls Aug 15, 2026
3 rounds: 50x Air Squat, 7x Ring Muscle Up, 10x Hang Power Clean
Nicole Aug 15, 2026
20 minutes, score is total pull ups: 400m Run, Pull Up

EZWOD

Since 2017

EZWOD is a training log for people who do CrossFit. Build a workout out of warm-ups, strength work and metcons, do it, and write down what happened. The benchmarks are already in here, the Girls and the Hero WODs and the rep maxes, so your Fran is the same Fran as everybody else's and your times mean something next to each other.

It does the arithmetic you would otherwise do on your phone between sets. It knows a thruster is a squat and a press, so a Fran counts towards both without you telling it. It works out your rep maxes from the set you actually hit, and it keeps a running total of every pattern you have trained. Logging is free and always will be: what you put in is yours.

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