Spis treści
- “Angie”
- “Annie”
- “Cindy”
- “Diane”
- “Elizabeth”
- “Eva”
- “Fran”
- “Grace”
- “Helen”
- “Isabel”
- “Jackie”
- “Karen”
- “Kelly”
- “Linda”
- “Lynne”
- “Mary”
- “Nancy”
- “Nicole”
- “Badger”
- “Daniel”
- “Erin”
- “Griff”
- “Jason”
- “Josh”
- “Joshie”
- “JT”
- “Michael”
- “Mr. Joshua”
- “Murph”
- “Nate”
- “Randy”
- “Ryan”
- “Tommy V”
- “Fight Gone Bad (3 rounds)”
- “Filthy Fifty”
- “GI Jane”
- “Nasty Girls”
- “Quarter Gone Bad”
- “Tabata Something Else”
- “Tabata This”
Poniżej lista najpopularniejszych benchmarków w CrossFicie. Co to są benchmarki – odsyłam do słownika.
“Angie”
100 pull-ups
100 push-ups
100 sit-ups
100 squats
For time
“Annie”
Double-unders
Sit-ups
“Cindy”
5 pull-ups
10 push-ups
15 squats
“Diane”
Deadlift 225 lb
Handstand push-ups
“Elizabeth”
Clean 135 lb
Ring dips
“Eva”
Run 800 meters
30 Kettlebell swings, 2 pd
30 pull-ups
“Fran” 
Thruster 95 lb
Pull-ups
“Grace”
Clean & jerk 135 lb
“Helen”
400 meter run
21 Kettlebell swings, 1.5 pd
12 pull-ups
“Isabel”
Snatch 135 lb
“Jackie”
1000 meter row
50 thrusters, 45 lb
30 pull-ups
“Karen”
150 wall ball shots
“Kelly”
Run 400 meters
30 box jumps, 24 inches
30 wall ball shots, 20 lb
“Linda”
Deadlift 1½ BW
Bench press BW
Clean ¾ BW
“Lynne”
Bench press BW
Pull-ups
“Mary”
5 Handstand push-ups
10 single-leg squats
15 pull-ups
“Nancy”
400 meter run
15 overhead squats, 95 lb
“Nicole”
400 meter run
Max rep pull-ups
CrossFit Hero Workouts
“Badger”
30 Squat cleans, 95 lb
30 Pull-ups
Run 800 meters
„DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
“Daniel”
50 Pull-ups
400 meter run
21 Thrusters, 95 lb
800 meter run
21 Thrusters, 95 lb
400 meter run
50 Pull-ups
“Erin”
15 Dumbbells split clean, 40 lb
21 Pull-ups
“Griff”
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
“Jason”
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
“Josh”
21 Overhead squats, 95 lb
42 Pull-ups
15 Overhead squats, 95 lb
30 Pull-ups
9 Overhead squats, 95 lb
18 Pull-ups
“Joshie”
21 Dumbbell snatches, 40 lb, right arm
21 L Pull-ups
21 Dumbbell snatches, 40 lb, left arm
21 L Pull-ups
“JT”
Handstand push-ups
Ring dips
Push-ups
“Michael”
Run 800 meters
50 Back Extensions
50 Sit-ups
“Mr. Joshua”
Run 400 meters
30 Glute-ham sit-ups
15 Deadlifts, 250 lb
“Murph”
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run
“Nate”
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
“Randy”
75 lb power snatch, 75 reps
“Ryan”
7 Muscle-ups
21 Burpees
“Tommy V”
21 Thrusters, 115 lb
15 ft Rope Climb, 12 ascents
15 Thrusters, 115 lb
15 ft Rope Climb, 9 ascents
9 Thrusters, 115 lb
15 ft Rope Climb, 6 ascents
Other Named Workouts
“Fight Gone Bad (3 rounds)”
Wall ball (20 lb, 10 ft target), for reps
Sumo deadlift high-pull (75 lb), for reps
Box jump (20″), for reps
Push press (75 lb), for reps
Row, for calories
“Filthy Fifty”
50 Box jumps (24″)
50 Jumping pull-ups
50 Kettlebell swings (1 pd)
50 Walking lunges
50 Knees to elbows
50 Push press (45 lb)
50 Back extensions
50 Wall ball shots (20 lb)
50 Burpees
50 Double-unders
“GI Jane”
100 Burpee pull-ups
“Nasty Girls”
50 Squats
7 Muscle-ups
10 Hang power-cleans (135 lb)
“Quarter Gone Bad”
135 lb Thruster, 15 seconds
Rest 45 seconds
50 lb Weighted Pull-up, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds
“Tabata Something Else”
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats
“Tabata This”
Tabata Squats
Tabata Rows
Tabata Pull-ups
Tabata Sit-ups
Tabata Push-ups
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with one minute break between exercises.Scoring: Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Zródło: https://www.crossfittransformation.com/benchmark-wods/
