Jackie, the benchmark WOD
CrossFit’s definition, its scaled versions, the timer and the bar already set.
Jackie: 1,000 m row, 50 thrusters (35 lb / 45 lb), 30 pull-ups, for time.
Jackie
For time
- 1,000 m row
- —
- 50 thrusters
- Women 35 lb · men 45 lb
- 30 pull-ups
- —
CrossFit’s guideline: no more than 22 minutes.
Ready to go
The timer and the bar, already set.
The benchmark WODs
CrossFit’s Girls and two Hero WODs, as prescribed.
| WOD | Format | Movements |
|---|---|---|
| Fran | For time | thrusters, pull-ups |
| Grace | For time | clean and jerks |
| Isabel | For time | snatches |
| Helen | 3 rounds for time | run, kettlebell swings, pull-ups |
| Cindy | AMRAP 20 min | pull-ups, push-ups, air squats |
| Annie | For time | double-unders, sit-ups |
| Diane | For time | deadlifts, handstand push-ups |
| Elizabeth | For time | cleans, ring dips |
| Karen | For time | wall-ball shots |
| Jackie | For time | row, thrusters, pull-ups |
| Nancy | 5 rounds for time | run, overhead squats |
| Angie | For time | pull-ups, push-ups, sit-ups, air squats |
| Barbara | 5 rounds, 3 min rest | pull-ups, push-ups, sit-ups, air squats |
| Chelsea | EMOM 30 min | pull-ups, push-ups, air squats |
| Murph | For time | run, pull-ups, push-ups, air squats |
| DT | 5 rounds for time | deadlifts, hang power cleans, push jerks |
The source
Jackie and its scaled versions, as CrossFit publishes them.
- Each WOD is checked on crossfit.com, with its source: workout, loads, scaled versions.
- CrossFit publishes its loads in pounds; the kilos are a conversion, to the nearest half kilo.
- A version that is missing, or that changes from one official page to another, is not shown: Isabel’s beginner version, for one.
Frequently asked questions
The WOD as written, with its loads and movements. The intermediate and beginner versions scale one or the other.
CrossFit sets none. It gives a guideline, such as “no more than 12 minutes” for Fran, to keep the intended intensity.
Redo the same WOD, in the same version, a few months later: that is what benchmark WODs are for.
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