Benchmark-Workouts & Leaderboards

Die klassischen Benchmark-Workouts (Fran, Grace, Cindy, Murph und mehr) mit der vollen Vorgabe, Rx-Standards, Skalierung und Coaching-Tipps, plus ein Live-Community-Leaderboard für jedes einzelne.

Fran, For Time: The three-minute lung-burner everyone measures themselves by.
Grace, For Time: Thirty clean & jerks. Simple to read, brutal to pace.
Isabel, For Time: Grace's meaner sibling: thirty snatches.
Cindy, AMRAP 20 min: Twenty minutes of bodyweight rounds. No barbell, nowhere to hide.
Annie, For Time: Double-unders and sit-ups, counting down. A skip-rope test.
Diane, For Time: Heavy deadlifts and handstand push-ups. Fast when both click.
Helen, 3 Rounds For Time: Run, swing, pull: three rounds of classic engine work.
Elizabeth, For Time: Squat cleans and ring dips: grip and shoulders under fire.
Karen, For Time: 150 wall balls. That's the whole workout.
Nancy, 5 Rounds For Time: Run and overhead squat: a balance and stability test at pace.
Murph, For Time: A mile, a mountain of bodyweight reps, a mile. The Memorial Day classic.
DT, 5 Rounds For Time: A single barbell, three movements, five heavy rounds.
Angie, For Time: One hundred reps of everything, one movement at a time.
Barbara, 5 Rounds For Time: Five identical rounds with a full three minutes to dread the next one.
Chelsea, EMOM 30 min: Same three movements every minute for half an hour: can you stay on the clock?
Jackie, For Time: Row, thrusters, pull-ups: a sprint that feels longer than it looks.
Linda, 10-9-8-7-6-5-4-3-2-1 Reps For Time: The Three Bars of Death: a barbell gauntlet scaled to your own bodyweight.
Mary, AMRAP 20 min: Handstand push-ups, pistols, and pull-ups on a twenty-minute loop.
Eva, 5 Rounds For Time: Five brutal rounds of running, heavy swings, and pull-ups.
Kelly, 5 Rounds For Time: Run, jump, throw: five rounds of relentless leg fatigue.
Lynne, 5 Rounds Not For Time: Bodyweight bench and max pull-ups: five rounds of pure max effort.
Nicole, AMRAP 20 min: Run a lap, then hang on for max pull-ups: over and over.
Amanda, 9-7-5 Reps For Time: Muscle-ups and heavy squat snatches in a short, savage descent.
Michael, 3 Rounds For Time: Three laps of the track wrapped around 300 reps of posterior-chain grit.
JT, 21-15-9 For Time: A descending ladder of pressing that eats your triceps alive.
Randy, For Time: Seventy-five light snatches, one long sprint of grip and lungs.
Daniel, For Time: A pull-up-and-thruster pyramid bookended by 1,600 meters of running.
Josh, For Time: Overhead squats and pull-ups in a shrinking-then-growing tug of war.
Nate, AMRAP 20 min: Twenty minutes of gymnastics skill under a steady fatigue tax.
Badger, 3 Rounds For Time: Ninety squat cleans, ninety pull-ups, and 2,400 meters between them.
Griff, For Time: A running-only test with a backward twist that scrambles your legs.
The Seven, 7 Rounds For Time: Seven movements, seven reps, seven brutal rounds of everything.
Glen, For Time: Barbell, distance, ropes, and a hundred burpees to finish.
Ryan, 5 Rounds For Time: A brutal couplet where the muscle-ups are only half the problem.
Chad 1000x, For Time: One thousand steps up the mountain, carried on your back.
Holbrook, 10 Rounds For Time: Ten sprints, ten fights, and a single minute to lie about being ready.
Jack, AMRAP 20 min: Twenty minutes of push, swing, jump, repeat until the clock lets go.
Loredo, 6 Rounds For Time: No barbell, no excuses: just your bodyweight and a whole lot of running.
McGhee, AMRAP 30 min: Heavy deadlifts on repeat for half an hour: a memory scored in reps.
Roy, 5 Rounds For Time: Heavy pulls, endless box jumps, then a wall of pull-ups: five times over.
Hansen, 5 Rounds For Time: Ninety reps a round with a heavy bell and a burning midline.
Tommy V, For Time: Fran's rope-climbing big brother, with lungs and grip to match.
Bull, 2 Rounds For Time: Two monster rounds capped by a mile you'll wish you saved something for.
Fight Gone Bad, 3 Rounds: Five stations, one minute each, three brutal rounds chasing the fight in a can.
Filthy Fifty, For Time: Fifty reps of ten movements, five hundred reps of grit, one long chipper.
Tabata Something Else, Tabata: Thirty-two intervals of bodyweight fury with nowhere to hide.
The CrossFit® Total, For Total Load: Three lifts, three attempts each, one number that measures your raw strength.
The Chief, 5 Rounds AMRAP: Five three-minute sprints of cleans, push-ups, and squats with just enough rest to hurt.

Benchmark-Workouts & Leaderboards

The Girls

Fran

Grace

Isabel

Cindy

Annie

Diane

Helen

Elizabeth

Karen

Nancy

Angie

Barbara

Chelsea

Jackie

Linda

Mary

Eva

Kelly

Lynne

Nicole

Amanda

Hero-Workouts

Murph

DT

Michael

JT

Randy

Daniel

Josh

Nate

Badger

Griff

The Seven

Glen

Ryan

Chad 1000x

Holbrook

Jack

Loredo

McGhee

Roy

Hansen

Tommy V

Bull

Benchmark-Klassiker

Fight Gone Bad

Filthy Fifty

Tabata Something Else

The CrossFit® Total

The Chief

Benchmark-Workouts & Leaderboards