Benchmarks

The Girls 22 Hero WODs 20 Strength 24

Named for fallen soldiers, police and firefighters. Long, heavy and deliberately hard.

Badger Aug 15, 2026
3 rounds: 30x Clean, 30x Pull Up, 800m Run
Bull Aug 15, 2026
2 rounds: 200x Double Under, 50x Overhead Squat, 50x Pull Up, 1609m Run
Danny Aug 15, 2026
As many rounds as possible in 20 minutes: 30x Box Jump, 20x Push Press, 30x Pull Up
DT Aug 15, 2026
5 rounds: 12x Deadlift, 9x Hang Power Clean, 6x Push Jerk
Erin Aug 15, 2026
5 rounds: 15x Dumbbell Split Clean, 21x Pull Up
Glen Aug 15, 2026
Clean and jerks, runs, rope climbs, burpees: 30x Clean and Jerk, 1609m Run, 10x Rope Climb, 1609m Run, 100x Burpee
Griff Aug 15, 2026
Two of them backwards: 800m Run, 400m Backwards Run, 800m Run, 400m Backwards Run
Hansen Aug 15, 2026
5 rounds: 30x Kettlebell Swing, 30x Burpee, 30x GHD Sit Up
Holleyman Aug 15, 2026
30 rounds: 5x Wall Ball Shot, 3x Handstand Push Up, 1x Power Clean
Jason Aug 15, 2026
Squats and muscle ups: 100x Air Squat, 5x Ring Muscle Up, 75x Air Squat, 10x Ring Muscle Up, 50x Air Squat, 15x Ring Muscle Up, 25x Air Squat, 20x Ring Muscle Up
Josh Aug 15, 2026
Overhead squats and pull ups: 21x Overhead Squat, 42x Pull Up, 15x Overhead Squat, 30x Pull Up, 9x Overhead Squat, 18x Pull Up
JT Aug 15, 2026
21-15-9: 21x Handstand Push Up, 21x Ring Dip, 21x Push up, 15x Handstand Push Up, 15x Ring Dip, 15x Push up, 9x Handstand Push Up, 9x Ring Dip, 9x Push up
Michael Aug 15, 2026
3 rounds: 800m Run, 50x Back Extension, 50x Sit Up
Murph Aug 15, 2026
Partition as needed, wear a 20/14 lb vest: 1609m Run, 100x Pull Up, 200x Push up, 300x Air Squat, 1609m Run
Nate Aug 15, 2026
As many rounds as possible in 20 minutes: 2x Ring Muscle Up, 4x Handstand Push Up, 8x Kettlebell Swing
Randy Aug 15, 2026
75 for time: 75x Power Snatch
Ryan Aug 15, 2026
5 rounds: 7x Ring Muscle Up, 21x Burpee
The Seven Aug 15, 2026
7 rounds of 7: 7x Handstand Push Up, 7x Thruster, 7x Knees to Elbows, 7x Deadlift, 7x Burpee, 7x Kettlebell Swing, 7x Pull Up
Tommy V Aug 15, 2026
Thrusters and rope climbs: 21x Thruster, 12x Rope Climb, 15x Thruster, 9x Rope Climb, 9x Thruster, 6x Rope Climb
Wittman Aug 15, 2026
7 rounds: 15x Kettlebell Swing, 15x Power Clean, 15x Box Jump

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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