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Benchmark WODs: Tributes, Memorials, Heroes & More

Benchmarks are the WODs you test and re-test, the workouts you do to memorialize heroes and celebrate events...the ones you give names to, so they become part…

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In the early morning of January 13, 2023, US Customs and Border Protection Supervisory Officer Jackie Montanaro and her family awoke to fire alarms and ran outside. After realizing that her youngest daughter Madelyn was still in the house, Jackie heroically ran back in to save her. Tragically, neither of them made it out. They both passed on January 14, 2023. The workout was designed by Officer Montanaro’s coworker, Barrhett Wilhelmy, a CF-L2 coach at CrossFit Barbending (East Brunswick, NJ).

In the early morning of January 13, 2023, US Customs and Border Protection Supervisory Officer Jackie Montanaro and her family awoke to fire alarms and ran outside. After realizing that her youngest daughter Madelyn was still in the house, Jackie heroically ran back in to save her. Tragically, neither of them made it out. They both passed on January 14, 2023. The workout was designed by Officer Montanaro’s coworker, Barrhett Wilhelmy, a CF-L2 coach at CrossFit Barbending (East Brunswick, NJ).

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Benchmark WODs: Tributes, Memorials, Heroes & More

For the lunges, left+right = 2 reps. Four different versions of lunges mixed with 4×400 meter Run, will have our legs and glutes feeling the fatigue. As the workout progresses so does the level of difficulty with the lunges. On each lunge ensure your knee gently kisses the round to make each rep count. POST WOD NOTES "This went by much faster than I anticipated. Everything was unbroken, and runs took about 1:50 each round. That is where I tried to pick up the pace." - Lisa (Time: 11:31 Rx)

For the lunges, left+right = 2 reps. Four different versions of lunges mixed with 4×400 meter Run, will have our legs and glutes feeling the fatigue. As the workout progresses so does the level of difficulty with the lunges. On each lunge ensure your knee gently kisses the round to make each rep count. POST WOD NOTES "This went by much faster than I anticipated. Everything was unbroken, and runs took about 1:50 each round. That is where I tried to pick up the pace." - Lisa (Time: 11:31 Rx)

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Benchmark WODs: Tributes, Memorials, Heroes & More

One partner works at a time. The working partner completes as many reps as possible in 1 minute. Switch every minute, until the 210 total reps are completed. Score is the time on the clock when the last Clean-and-Jerk is completed. "This new benchmark workout is a test of endurance, strength, and stamina. As a partner mash-up of classic benchmark workouts "Karen," "30 muscle-ups for time," and "Grace" — builds camaraderie and communication, both critical for a successful mission." -@crossfit

One partner works at a time. The working partner completes as many reps as possible in 1 minute. Switch every minute, until the 210 total reps are completed. Score is the time on the clock when the last Clean-and-Jerk is completed. "This new benchmark workout is a test of endurance, strength, and stamina. As a partner mash-up of classic benchmark workouts "Karen," "30 muscle-ups for time," and "Grace" — builds camaraderie and communication, both critical for a successful mission." -@crossfit

WODwell

Benchmark WODs: Tributes, Memorials, Heroes & More

This triplet with the farmer’s carry, chest-to-bar pull ups, and wall walks, will be all about interference from a grip and shoulder function perspective! See if you can keep a consistent time for each of your five rounds. LIMITED EQUIPMENT OPTION 5 Rounds for time: 200 meter Kettlebell Farmer’s Carry (Use any objects) 10 Burpees 5 Wall-walks DUMBBELL OPTION 5 Rounds for time: 200 meter Dumbbell Farmer’s Carry (2×55/35 lb) 10 Dumbbell renegade rows (left+right = 1 rep) 5 Wall-walks

This triplet with the farmer’s carry, chest-to-bar pull ups, and wall walks, will be all about interference from a grip and shoulder function perspective! See if you can keep a consistent time for each of your five rounds. LIMITED EQUIPMENT OPTION 5 Rounds for time: 200 meter Kettlebell Farmer’s Carry (Use any objects) 10 Burpees 5 Wall-walks DUMBBELL OPTION 5 Rounds for time: 200 meter Dumbbell Farmer’s Carry (2×55/35 lb) 10 Dumbbell renegade rows (left+right = 1 rep) 5 Wall-walks

WODwell

Benchmark WODs: Tributes, Memorials, Heroes & More

60 Reps of each with a descending and ascending reps scheme. Prepare for a mental challenge on the back half. MODIFICATION OPTIONS LIMITED EQUIPMENT For Time: 30-20-10 Kettlebell Swings (50/35 lb) Renegade Rows (2 x 50/35 lb) 10-20-30 Dumbbell Thrusters (40/25 lb) Single Arm Dumbbell Push Press (50/35 lb) NO EQUIPMENT For Time: 30-20-10 Broad Jumps Shoulder Taps (Left+Right=2) 10-20-30 Jumping Air Squats Push-Ups

60 Reps of each with a descending and ascending reps scheme. Prepare for a mental challenge on the back half. MODIFICATION OPTIONS LIMITED EQUIPMENT For Time: 30-20-10 Kettlebell Swings (50/35 lb) Renegade Rows (2 x 50/35 lb) 10-20-30 Dumbbell Thrusters (40/25 lb) Single Arm Dumbbell Push Press (50/35 lb) NO EQUIPMENT For Time: 30-20-10 Broad Jumps Shoulder Taps (Left+Right=2) 10-20-30 Jumping Air Squats Push-Ups

WODwell

Benchmark WODs: Tributes, Memorials, Heroes & More

A decorated Navy SEAL and operations support specialist with the Defense Intelligence Agency, Scott Wirtz was “the person that always wanted to serve his country and was doing all of these great things…" At 42 years old, Wirtz was one of four American civilians killed in a suicide bombing in Syria on January 16, 2019 -- 4 years ago. This Memorial WOD was designed by Complete Fitness in Lake Saint Louis, Missouri.

A decorated Navy SEAL and operations support specialist with the Defense Intelligence Agency, Scott Wirtz was “the person that always wanted to serve his country and was doing all of these great things…" At 42 years old, Wirtz was one of four American civilians killed in a suicide bombing in Syria on January 16, 2019 -- 4 years ago. This Memorial WOD was designed by Complete Fitness in Lake Saint Louis, Missouri.

WODwell

Benchmark WODs: Tributes, Memorials, Heroes & More

The moderate deadlift load plus some higher rep double-unders and sit-ups make for some quick rounds...but can you keep the same pace for all 5 of them? LIMITED EQUIPMENT OPTION 5 Rounds for time: 60 Jumping jacks 30 Sit ups 10 Supermans with a 3 second pause at the top

The moderate deadlift load plus some higher rep double-unders and sit-ups make for some quick rounds...but can you keep the same pace for all 5 of them? LIMITED EQUIPMENT OPTION 5 Rounds for time: 60 Jumping jacks 30 Sit ups 10 Supermans with a 3 second pause at the top

WODwell

Benchmark WODs: Tributes, Memorials, Heroes & More

Complete all three parts of the workout (“Jeremy Wise,” “Ben Wise,” and “Beau Wise”) with a running clock, including the 2 minutes between each. Score is the cumulative total number of reps completed for all three parts of the workout. Scaling Options “Rx” weights are shown above “Scaled” use a 95/65 lb barbell “Elite” use a 185/135 lb barbell Mens Fitness, Fitness Body, Amrap Workout, Hiit, Cardio, Fitness Nutrition Motivation, Box Jump Overs, Wall Balls

Fitness Nutrition Motivation

Complete all three parts of the workout (“Jeremy Wise,” “Ben Wise,” and “Beau Wise”) with a running clock, including the 2 minutes between each. Score is the cumulative total number of reps completed for all three parts of the workout. Scaling Options “Rx” weights are shown above “Scaled” use a 95/65 lb barbell “Elite” use a 185/135 lb barbell

WODwell

Benchmark WODs: Tributes, Memorials, Heroes & More

Break after each minute to complete the required 5 Knees-to-Elbows, then continue where you left off. Complete each movement in its entirety before moving onto the next.

Break after each minute to complete the required 5 Knees-to-Elbows, then continue where you left off. Complete each movement in its entirety before moving onto the next.

WODwell

Benchmark WODs: Tributes, Memorials, Heroes & More

Compound Fitness Monroe (Georgia) shared this workout with WODwell for the gym’s grand opening – it's intended to be an anniversary WOD. We really liked the combination of light barbell and bodyweight movements! The workout was designed by Coach April Fralick, who incorporated some of the favorite movements of her fellow coaches. The lighter weights, small set sizes, and frequent transitions are intended to enable athletes to move fairly quickly through each movement in this 9-round WOD.

Compound Fitness Monroe (Georgia) shared this workout with WODwell for the gym’s grand opening – it's intended to be an anniversary WOD. We really liked the combination of light barbell and bodyweight movements! The workout was designed by Coach April Fralick, who incorporated some of the favorite movements of her fellow coaches. The lighter weights, small set sizes, and frequent transitions are intended to enable athletes to move fairly quickly through each movement in this 9-round WOD.

WODwell

Benchmark WODs: Tributes, Memorials, Heroes & More

A deceiving little barbell couplet to light up your lungs 🔥 Designed to be a sub-10-minute sprint, advanced athletes will finish in under 5 minutes.

A deceiving little barbell couplet to light up your lungs 🔥 Designed to be a sub-10-minute sprint, advanced athletes will finish in under 5 minutes.

WODwell

Benchmark WODs: Tributes, Memorials, Heroes & More

Roger Shingledecker was a loved member of the CrossFit Panther City community who never hesitated to offer up his free time to help out around the box. He could often be found attacking his weaknesses while his badass wife, Rebecca, trained for the CrossFit Games. Roger passed away on January 7, 2022 -- a year ago. The rep scheme signifies: – 9-30-72 for Roger’s birthday – 1-7-22 for the day when he passed away.

Roger Shingledecker was a loved member of the CrossFit Panther City community who never hesitated to offer up his free time to help out around the box. He could often be found attacking his weaknesses while his badass wife, Rebecca, trained for the CrossFit Games. Roger passed away on January 7, 2022 -- a year ago. The rep scheme signifies: – 9-30-72 for Roger’s birthday – 1-7-22 for the day when he passed away.

WODwell

Benchmark WODs: Tributes, Memorials, Heroes & More

This may look like two similar couplets at first glance, but look closer. That second couplet with considerably more taxing movements will feel significantly tougher than the first. Score is the time on the clock when the last Chest-to-Bar is completed.

This may look like two similar couplets at first glance, but look closer. That second couplet with considerably more taxing movements will feel significantly tougher than the first. Score is the time on the clock when the last Chest-to-Bar is completed.

WODwell

Benchmark WODs: Tributes, Memorials, Heroes & More

Danny was an old spirit in a young boy’s body... When he wanted to get a rise out of his father, Dan, he would call him by his first name instead of “Dad,” his mom, Natalie, said. Born on Dec 10, 2012, Danny knew the right things to do in preparation for his death. He would often steal his parents’ cellphones and record video messages on them. For his mother, it was mostly words affirmation and love. For his father, it was often poop noises and fart jokes. Danny passed away on August 8, 2021.

Danny was an old spirit in a young boy’s body... When he wanted to get a rise out of his father, Dan, he would call him by his first name instead of “Dad,” his mom, Natalie, said. Born on Dec 10, 2012, Danny knew the right things to do in preparation for his death. He would often steal his parents’ cellphones and record video messages on them. For his mother, it was mostly words affirmation and love. For his father, it was often poop noises and fart jokes. Danny passed away on August 8, 2021.

WODwell

Benchmark WODs: Tributes, Memorials, Heroes & More

One of the classic New Year's WODs (this one from Stars and Stripes CrossFit). Click for more... Have a happy new year everyone! 🎉🎉🎉 See you in 2023! 💪💪💪

One of the classic New Year's WODs (this one from Stars and Stripes CrossFit). Click for more... Have a happy new year everyone! 🎉🎉🎉 See you in 2023! 💪💪💪

WODwell

Benchmark WODs: Tributes, Memorials, Heroes & More

“Swoly Night” was first shared on Christmas Eve, 2021 by Smartwod. Smartwod is a simple, free timer app for all common functional fitness workouts. We use it and love it! Happy Holidays to all! And merry Christmas to all of you who celebrate! 🎄 Burpee Workout, Boot Camp Workout, Crossfit Bootcamp, Crossfit Workouts At Home, Crossfit Training, Fitness Workouts, Crossfit Christmas

Boot Camp Workout

Crossfit Bootcamp

Crossfit Workouts At Home

Crossfit Training

Fitness Workouts

Crossfit Christmas

“Swoly Night” was first shared on Christmas Eve, 2021 by Smartwod. Smartwod is a simple, free timer app for all common functional fitness workouts. We use it and love it! Happy Holidays to all! And merry Christmas to all of you who celebrate! 🎄

WODwell

Benchmark WODs: Tributes, Memorials, Heroes & More

A barbell-only version of the most popular Christmas WOD, "12 Days of Christmas" (aka: "12 Days of CrossFit"). Click to see more. Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1. Crossfit Workouts, Kettlebell Workout, Fun Workouts, Barbell Workout, Partner Workout, Circuit Workout, 12 Days Of Xmas

Crossfit Workouts

Kettlebell Workout

Barbell Workout

Partner Workout

Circuit Workout

12 Days Of Xmas

A barbell-only version of the most popular Christmas WOD, "12 Days of Christmas" (aka: "12 Days of CrossFit"). Click to see more. Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

WODwell

Benchmark WODs: Tributes, Memorials, Heroes & More

Today we’ll hit a triplet that works in gymnastics (Toes-to-Bar), monostructural (Rowing), and weightlifting by brushing off the cobwebs on our Turkish Get-Up! "Well that took longer than expected!" -Jeremy (25 min:46 sec Rx) Turkish Get Ups, In Memorium, Demo Video, Public Service, Weight Lifting, The Row, Names

Turkish Get Ups

Today we’ll hit a triplet that works in gymnastics (Toes-to-Bar), monostructural (Rowing), and weightlifting by brushing off the cobwebs on our Turkish Get-Up! "Well that took longer than expected!" -Jeremy (25 min:46 sec Rx)

WODwell

Benchmark WODs: Tributes, Memorials, Heroes & More

Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting in Newtown, CT on December 14, 2012. Victoria was a CrossFitter herself. The significance of the reps: - Victoria was a teacher for 5 years - The tragedy happened in room 10 on 12/14/12 - Her life got cut short at the age of 27 Wod Crossfit, Fit Board Workouts, Workout Board, Crossfit Girl, Conditioning Workouts

Fit Board Workouts

Conditioning Workouts

Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting in Newtown, CT on December 14, 2012. Victoria was a CrossFitter herself. The significance of the reps: - Victoria was a teacher for 5 years - The tragedy happened in room 10 on 12/14/12 - Her life got cut short at the age of 27

WODwell

Benchmark WODs: Tributes, Memorials, Heroes & More

Moderately short with plenty of transitions. But still high intensity with huge ranges of range of motion throughout these small sets. Put the pedal to the metal and go. LIMITED EQUIPMENT OPTION 8 Rounds for Time 6 Double Dumbbell Bent-Over Rows (45/35 lb) 6 Burpees 6 Double Dumbbell Thrusters (45/35 lb) 6 Toes-to-Kettlebell NO EQUIPMENT OPTION 8 Rounds for time 6 Broad Jumps 6 Burpees 6 Squat Jumps Squat Jumps, Jump Squats, Exercises, Workouts, Bent Over Rows, Strength Conditioning

Strength Conditioning

Moderately short with plenty of transitions. But still high intensity with huge ranges of range of motion throughout these small sets. Put the pedal to the metal and go. LIMITED EQUIPMENT OPTION 8 Rounds for Time 6 Double Dumbbell Bent-Over Rows (45/35 lb) 6 Burpees 6 Double Dumbbell Thrusters (45/35 lb) 6 Toes-to-Kettlebell NO EQUIPMENT OPTION 8 Rounds for time 6 Broad Jumps 6 Burpees 6 Squat Jumps

WODwell

Benchmark WODs: Tributes, Memorials, Heroes & More

Reed was only 6 years old and was in the 1st grade attending Regional District 15 in Southbury, CT. “He loved playing outside at their pond with his Big Brother and best friend, CJ. They loved catching frogs and watching the crawfish feed! Reed loved going in the rowboat with his grandma and around the pond too!” The rep scheme signifies: – 2,014 meter Row for the year when Reed was born – 4-13 reps for Reed’s birthday – 6 reps for his age – 12-13-2,020 reps for the date when Reed passed away. Crossfit Workout Program, Workout Programs, Rowing Workout, Workout Routines, Martial Arts Workout

Crossfit Workout Program

Workout Programs

Workout Routines

Martial Arts Workout

Reed was only 6 years old and was in the 1st grade attending Regional District 15 in Southbury, CT. “He loved playing outside at their pond with his Big Brother and best friend, CJ. They loved catching frogs and watching the crawfish feed! Reed loved going in the rowboat with his grandma and around the pond too!” The rep scheme signifies: – 2,014 meter Row for the year when Reed was born – 4-13 reps for Reed’s birthday – 6 reps for his age – 12-13-2,020 reps for the date when Reed passed away.

WODwell

Benchmark WODs: Tributes, Memorials, Heroes & More

Complete as many rounds and repetitions as possible (“AMRAP“) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times. This workout is based on the classic CrossFit benchmark workout, “The Chief.” Start each AMRAP where you left off on the previous AMRAP. Score is the total number of rounds and reps completed across all three AMRAPs. Crossfit Program, At Home Workouts, Garage Gym, Benchmark, Training Programs, Chief

Crossfit Program

At Home Workouts

Training Programs

Complete as many rounds and repetitions as possible (“AMRAP“) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times. This workout is based on the classic CrossFit benchmark workout, “The Chief.” Start each AMRAP where you left off on the previous AMRAP. Score is the total number of rounds and reps completed across all three AMRAPs.

WODwell

Benchmark WODs: Tributes, Memorials, Heroes & More