On this page you will find an overview of the benchmark workouts that I’ve tried, if and how I scaled them and of course my score.

GIRLS

Angie

For time. Complete all reps of each exercise before moving to the next.

100 pull ups
100 push ups
100 sit ups
100 squats

2014/05/13: 30m17sec Rx except for 60 pull ups with a medium band

Annie

50-40-30-20-10 reps of

double unders
sit ups

2015-04-21: 8 min 02 sec Rx
2014/07/17: 10 min 40 sec Rx

Barbara

5 rounds of

20 pull ups
30 push ups
40 sit ups
50 squats

3 min break between rounds.

2014/08/??: 43 min 11 seconds with ultra thick band and push ups from the knees

Cindy

20 Minute AMRAP:

5 Pull Ups
10 Push Ups
15 Squats

2014/11/25: 10 rounds + 3 pull ups Rx

Diane

21-15-9 reps for time

Deadlift 225lbs
Handstand pushups

2014/06/27: 12 min 40 sec with 135 lbs and 2 abmats

Fran

21-15-9 reps for time

Thrusters 95/65lbs
Pull ups

2014/12/01: 7 min 54 sec with 65lbs (29.5kg) and no band, but scaled the reps to 15-6-6 (plan was to do 15-9-6 but I was a lame-ass failure)
2014/07/08: 8 min with 20kg bar and medium band
2013/08/22: 8 min 8 sec with 20kg bar and thick elastic band
2013/07/15: 10 min 13 sec with 15kg bar and thick elastic band

Grace

For time:

30 Clean and Jerks 135/95lbs

2014/11/24: 3 minutes 58 seconds with 70 lbs
2014/09/01: 4 minutes 13 seconds with 65 lbs

Helen

3 rounds for time

400 meter run
21 kettlebell swing 1.5 pood
12 pull ups

2014/06/16: 17 min 20 sec with medium band (first 2 reps without band)

HEROES

Manion

7 rounds for time

Run 400 meter
29 back squats 135 lbs

2013/09/07: 4 rounds in 40 minute time cap, 65 lbs back squats

Nutts

For time

10 hand stand push ups
15 deadlifts 145 lbs
25 box jumps 24 inch
50 pull ups
100 wall balls 14 lbs
200 double unders
400m run

Unknown date: 27 min time cap: 10 hand stand push ups from box, 15 deadlifts with 65lbs, 25 box jumps 20 inch. I got that far in the right order. After this I did 15 pull ups, then 70 wall balls (10lbs), then 20 pull ups, then 50 single jump ropes, then 15 pull ups before the time was up. I did the pull ups with the medium band. For the last 15 I added a thin band to it.

White

5 round for time of

3 rope climbs
10 toes to bar
21 overhead lunge steps 45 lbs
400m run

2015/04/15: 36 min 04 seconds with knees to elbow and 10kg plate.

Wood

5 rounds for time of

run 400m
10 burpee box jumps
10 sumo deadlift high pulls
10 thrusters
rest 1 minute

Uknown date: 40 minute time cap: 3.5 rounds with only doing 5 of each exercise (only on first round I did 10 deadlifts), with 55lbs weight

Open Workouts

14.1

10 minute AMRAP:

30 double unders
55 lbs power snatches 15 reps

2014/02/06: 174 reps Rx
2014/03/03: 170 reps Rx

14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00 2 rounds of:

10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00 2 rounds of:

12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00 2 rounds of:

14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

2014/03/10: 0 reps (didn’t attempt because ohs are too heavy for me)

14.3

8 minute AMRAP:

95 lbs deadlift 10 reps
15 box jumps 20 inch
135 lbs deadlift 15 reps
15 box jumps 20 inch
155 lbs deadlift 20 reps
15 box jumps 20 inch
185 lbs deadlift 25 reps
15 box jumps 20 inch
205 lbs deadlift 30 reps
15 box jumps 20 inch
225 lbs deadlift 35 reps
15 box jumps 20 inch

2014/03/17: 74 reps Rx (that’s 9 reps into the 155 lbs deadlift)

14.4

14 minute AMRAP:

60 calorie row
50 toes to bar
40 wall ball shots, 14 lbs
30 cleans 95 lbs
20 muscule ups

2014/03/23: 72 reps Rx (that’s 12 toes to bar)

14.5

For time 21-18-15-12-9-6-3 reps of:

65 lbs thrusters
Bar facing lateral burpees

2014/03/31: 33 min 10 sec Rx

15.1

Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

15.1a

Immediately following 15.1, without rest in between:

1-rep-max clean and jerk
6-minute time cap

2015/03/01: 1 round and 27 reps + 115 lbs clean & jerk Rx

15.2

15.2 is 14.2
Every 3 minutes for as long as possible complete: