These are our benchmark workouts, the ones we use to measure our individual progress. This page is a CONSTANT WORK IN PROGRESS. If you have a time, distance, max weight, max rounds, ANYTHING that you are proud of, or if there is a mistake, send the wod and your score to crossfitcentcom@gmail.com and it will be added to the list, but please be patient. Note that the times listed for the benchmark workouts will only be as rx’ed with the only scaling being for men and women.
RUN 5K
Andy – 19:32
Damon – 24:17
Kevin – 25:49
Nate – 26:31
Leroy – 26:53
Melissa – 30:56
Heather – 35:18
Kim – 35:23
* * *
ROW 2K
Andy – 6:47.9
Joe – 7:32.7
Nate – 7:38
* * *
ROW 5K
Andy – 18:37.7
Joe – 20:34
Nate – 20:52.4
Rey – 21:12
Damon – 21:23.1
Kevin – 21:34.6
Larry – 25:25
Ramon – 26:18
Natalie – 26:28
Amy – 27:22.4
* * *
100 BURPEES
Andy – 5:24
Damon – 7:18
Raul – 7:33
Melissa – 7:34
Nate – 8:52
Eddie – 9:04
Ryan – 9:22
Kevin – 9:32
Joe – 10:21
Mike W. – 10:40
David M – 10:45, over paralette
Frank – 10:47
Augie – 11:04
Rob – 12:22
Natalie – 12:34
Amos – 12:46
Rebekah – 13:29
Felix – 14:02
Amy – 14:47
* * *
CINDY
AS MANY ROUNDS AS POSSIBLE (AMRAP) IN 20 MINUTES OF: 5 PULLUPS 10 PUSHUPS 15 SQUATS
Kevin – 22rds + 5 pullups
Joe – 21rds + 5 pullups
Damon – 21rds + 4 pullups
David M – 18rds + 5 pullups
* * *
21-15-9
OVERHEAD SQUAT @ 30LB KNEES-TO-ELBOWS CALORIE ROW
Andy – 5:10
Nate – 6:38
Damon – 6:43
Kevin – 6:43
Jesse – 7:25
David M – 8:10
* * *
ANNIE
50-40-30-20-10 DOUBLE UNDERS SITUPS
Andy – 5:16
Melissa – 7:46
Damon – 13:02
Jesse – 21:11
* * *
AMRAP IN 20 MINUTES
5 KETTLEBELL SWINGS @ 53/35LB 10 PUSHUPS 15 BOX JUMPS @ 18″
Andy – 19rds + 3 jumps, 53lb
Damon – 16rds + 7 jumps, 53lb
David M – 14rds + 7 jumps, 53lb
Jesse – 10rds + 5 swings, 35lb
* * *
3 ROUNDS
100ft LUNGEWALK 50 SQUATS 25 GOOD MORNINGS @ 30/15LB BAR OR 35LB KB
Andy – 8:54, 35lb KB
Damon – 9:59, 35lb KB
David M – 12:55, 30lb bar
Melissa – 10:43, 15lb bar
Jesse – 15:28, 15lb bar
* * *
AMRAP IN 20 MINUTES
10 PUSHUPS 15 SITUPS 20 SQUATS
Kevin – 18rds + 15 situps
David – 18rds + 15 situps
Andy – 18rds + 10 situps
Damon – 16rds + 1 pushup
Melissa – 14rds + 11 squats
Joe – 14rds + 15 situps
Eddie – 14rds + 2 situps
Natalie – 11rds + 17 squats
Keatris – 10rds + 8 squats
Jesse – 10rds + 5 squats
Ramon – 9rds + 2 squats
Heather – 9rds + 6 situps
Amy – 8rds + 10 pushups
* * *
HELEN
3 ROUNDS FOR TIME 400m RUN 21 KETTLEBELL SWINGS @ 53LB 12 PULLUPS
Andy – 8:59
Kevin – 12:35
* * *
BARBARA
5 ROUNDS, INDIVIDUALLY TIMED WITH 3min REST BETWEEN ROUNDS 20 PULLUPS 30 PUSHUPS 40 SITUPS 50 SQUATS
Kevin – 3:20 / 3:18 / 3:37 / 3:51 / 3:47
Andy – 2:55 / 3:01 / 4:04 / 4:18 / 3:45
* * *
FRAN
21-15-9
Thrusters @ 95/65lb
Pullups
Dan – 5:21
Andy – 5:26
Rey – 5:41
Kate – 10:24
Paul – 11:54
Jesse – 12:56
Damon – 17:24
* * *
21-15-9
Kettlebell swings @ 53/35lb
Pullups
400m row
Andy – 8:32, 53lb
David – 9:55, 53lb
Kevin – 10:23, 53lb
Joe – 10:51, 53lb
* * *
500m Row
40 Air squats
30 Situps
20 Pushups
10 Pullups
Andy – 3:45
Kate – 4:56
CrossFit CENTCOM 