Sei un Crossfitter?
Ti piace la sensazione di sacrificio durante i workout?
Vuoi nuovi stimoli per il tuo allenamento?
Ecco un elenco dei Crossfit Wod più impegnativi, i cosiddetti Benchmark, quelli che oltre a metterti a dura prova ti daranno la possibilità di testare e confrontare il tuo livello di fitness con i migliori Crossfitter di tutto il mondo.
| WOD | MODALITA’ | ESERCIZI |
| Amanda | For Time | 9/7/5 Reps Ring Muscle Ups Squat Snatch 61/43 Kg |
| Angie | For Time | 100 Pull up 100 Push up 100 Sit up 100 Air squat |
| Annie | For Time | 50/40/30/20/10 Double Unders Sit up |
| Barbara | 5 Round for Time | 20 Pull Up 30 Push up 40 Sit up 50 Air squat 3 Minutes rest |
| Baseline | For Time | 500m Row 40 Air squat 30 Sit up 20 Push up 10 Pull up |
| Bear Complex | 5 Round For Load | Complete 7 Unbroken sets of: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press |
| Betty | 5 Rounds for time | 12 Push Press 61/43 Kg 20 Box jump 60/50 cm |
| Chelsea | 30′ Emom | 5 Pull up 10 Push up 15 Air squat |
| Christine | 3 Rounds for time | 500m Row 12 Deadlift Bodyweight 21 box jump 60/50cm |
| Cindy | 20′ Amrap | 5 Pull up 10 Push Up 15 Sit up |
| Diane | For Time | 21/15/9 Deadlift 100/70 Kg Handstand Push |
| Elizabeth | For Time | 21/15/9 Clean 61/43 kg Ring dip |
| Eva | 5 Rounds for time | 800m Run 30 American Swing 32/24 Kg 30 Pull Up |
| Fight Gone Bad | 3 Round For total Reps in 17 Minutes | 1 minute Wall ball /9/6 kg 1 minute Sumo Deadlift High-Pull 35/30 Kg 1 minute Box Jump 60/50 1 minute Push Press 35/30 Kg 1 minute Calories Row 1 minute Rest |
| Fran | For Time | 21/15/9 Thruster 43/30 Kg Pull Up |
| Grace | For Time | 30 Clean&Jerk 61/43 kg |
| Grettel | 10 Rounds for time | 10 Round For Time 3 Clean&Jerk 61/43kg 3 Burpees over Bar |
| Helen | 3 Rounds for time | 400mt run 21 American Swing 32/24 kg 12 Pull up |
| Isabel | For Time | 30 Snatch 61/43 kg |
| Jackie | For Time | 1000m Row 50 thruster 20/15 kg 30 Pull up |
| Karen | For Time | 150 Wall ball 9/6 kg |
| Linda | For Time | 10/9/8/7/6/5/4/3/2/1 Deadlift 1,5 Body Weight Bench Press Bodyweight Clean ¾ Bodyweight |
| Mary | 20′ Amrap | 5 Handstand Push up 10 Pistol Squat 15 Pull Up |
| Nancy | 5 Rounds for time | 400m Run 15 Overhead Squat 43/30Kg |
| Nasty | 3 Rounds for time | 50 Air Squat 7 Ring Muscle Up 10 Hang Power clean 61/43 |
| Nicole | 20′ Amrap | 400 Run Max rep Pull up |
| The Chief | Amrap 3 minutes 1 minutes rest btw\set | 3 Power clean 6 Push-up 9 Air squat 1 minutes rest btw\set |
