Guide topic

Benchmark WODs Guides

Focused guidance, practical comparisons, and training resources for benchmark wods.

← Browse all guides and topics

Filthy Fifty WOD: Workout, Scaling, Strategy & Score Guide

by WOD Fever Athlete landing a box jump for Filthy Fifty in a bright garage gym.
Filthy Fifty is a ten-station chipper with 50 repetitions per station. See the dated prescription, station order, scaling and a record for the full 500-repetition workout.

Nancy WOD: Rx Weights, Good Times, Scaling & Splits

by WOD Fever Athlete performing a barbell overhead squat for Nancy in a bright garage gym.
Nancy pairs a 400 m run with 15 overhead squats for five rounds. See Rx and scaled versions, pacing, transitions and consistent score comparisons.

Isabel WOD: Workout, Scaling, Strategy & Score Guide

by WOD Fever Athlete holding a barbell overhead with a wide snatch grip for Isabel in a bright garage gym.
Isabel is 30 snatches for time. Compare Rx and scaled loads, technique-first pacing and the load or movement changes needed for a meaningful score.

Karen WOD: Workout, Scaling, Strategy & Score Guide

by WOD Fever Athlete squatting with a medicine ball before a wall-ball throw for Karen in a bright garage gym.
Karen is 150 wall-ball shots for time. Check ball and target choices, scaling, repeatable set plans and what to record with your score.

Annie WOD: Workout, Scaling, Strategy & Score Guide

by WOD Fever Athlete using a speed rope in a bright garage gym, with a sit-up mat nearby.
Annie is 50-40-30-20-10 double-unders and sit-ups for time. Compare reduced-volume and rope-skill scaling, transitions and score records.

Diane WOD: Workout, Scaling, Strategy & Score Guide

by WOD Fever Athlete standing at the finish of a barbell deadlift in a bright garage gym.
Diane is 21-15-9 deadlifts and handstand push-ups for time. Read the prescription, scaled pressing options, pacing and repeatable score guidance.

Fight Gone Bad WOD: Workout, Scoring, Scaling & Strategy

by WOD Fever Athlete completing a barbell push press for Fight Gone Bad in a bright garage gym.
Fight Gone Bad is a three-round, five-station CrossFit benchmark scored by total reps. See the workout, scoring, scaling and strategy.

Helen WOD: Workout, Scaling, Strategy & Benchmark Times

by WOD Fever Athlete returning from a run into a bright garage gym with a kettlebell and pull-up station.
Helen combines running, kettlebell swings and pull-ups for three rounds. See scaling, pacing and benchmark context.

Cindy WOD: 20-Minute AMRAP, Scaling & Strategy

by WOD Fever Athletes training for Cindy in a bright garage gym, with a floor push-up in the foreground.
Cindy is a 20-minute AMRAP of pull-ups, push-ups and air squats. Get the workout, scaling options, pacing strategy and related workouts.

Fran WOD: 21-15-9, Rx Weights, Times & Scaling

by WOD Fever Athlete at the overhead finish of a barbell thruster with a pull-up rig behind her for the Fran workout.
Fran is the classic 21-15-9 CrossFit benchmark of thrusters and pull-ups. See the workout, scaling options, pacing strategy and benchmark context.

Grace WOD: 30 Clean and Jerks, Rx Weights & Scaling

by WOD Fever Athlete holding a barbell overhead at the end of a clean and jerk in a bright garage gym.
Grace is 30 clean and jerks for time. See the Rx workout, scaling options, pacing strategy, target times, movement guidance and a similar-workout generator.