CrossFit is measurable. The reason we count reps and weights is so that we have objective data to track progress and gauge whether our training efforts have been successful at improving our capacities and performance. You can test or re-test almost any CrossFit workout to see if you perform better at a later date. However, some workouts are specially designed for this function, and we call them "benchmarks." Benchmark workouts are created to get you fitter, but also created to be good indicators of your fitness in different areas.

"The Girls"

In 2003, CrossFit founder Greg Glassman published an article titled "Benchmark Workouts" in which he lays out 6 workouts that exemplify "the choreography of exertion." These workouts are simple and brutal, and are intended to expose any weaknesses you may have.

For Time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

5 rounds for time, 3 minute rest between rounds:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

EMOM 30: 
5 pull-ups
10 push-ups
15 squats

21-15-9 reps
Deadlift 225lbs/185lbs
Handstand pushups

21-15-9 reps
Clean 135lbs/95lbs
Ring Dips

21-15-9 reps
Thruster 95lbs/65lbs

Link to CrossFit Journal article.

"The New Girls"

Since 2003, CrossFit has added a number of new girls to the roster. 

5 pull-ups
10 push-ups
15 air squats

For Time:
30 Clean and Jerks 135lbs/95lbs

For Time:
30 Snatches 135lbs/95lbs

3 Rounds for time: 
400m run
21 kettlebell swings (52/35)
12 pull-ups

For Time:
1000m row
50 thrusters 45lbs
30 pull-ups

For Time:
150 Wall-balls 20/14

10-9-8-7-6-5-4-3-2-1 reps, For Time:
Clean 75% of bodyweight
Bench bodyweight
Deadlift 150% of bodyweight

5 handstand push-ups
10 pistols
15 pull-ups

5 Rounds for time:
400m run
15 Overhead squats 95lbs/65lbs


5 Rounds for time:
800m run
30 kettlebell swings
30 pull-ups

5 Rounds for time:
400m run
30 box jumps (24/20 inch box)
30 Wall-balls (20/14lbs)

5 rounds for max reps:
Bodyweight bench press

400m run
Max rep pull-ups

For Time:
Snatches 135lbs/95lbs




Link to CrossFit Journal article.