Benchmark Girl WODS
These 12 workouts show up once a month throughout the year in the order listed.
“Fran”
21-15-9
Thrusters (95/65)
Pull ups
*12 min time cap*
“Barbara”
5 RFT
20 Pull ups
30 Push ups
40 Sit ups
50 Air squats
*Rest 3 min between rounds
“Grace”
For time
30 Clean and Jerks (135/95)
*12 min time cap8
“Karen”
For time
150 Wall balls (20/14 – to a 10/9′ target)
*12 min time cap*
Most recently completed on 4/22/22
“Helen”
3 RFt
400m run
21 KB swings (53/35)
12 Pull ups
*12 min time cap*
Old City Benchmark WODS
#1 – 3 x 30 second bike sprints
Most recently completed on 3/8/22
#2 – “The Ghost”
#3 – “The Chief”
Old City Benchmark #4
20 min AMRAP
10 Sumo deadlift high pull (95/65)
10 Push press (95/65)
10 Box jumps (24/20)
Last completed on 4/8/2022
Old City Benchmark #5
5 RFT
400m run
15 Deadlifts (225/155)
Old City Benchmark #6
4 RFT
10 Handstand push ups
6 Cleans (155/105)
12 Toes to bar