Have you ever wandered into the far back of Southie Green and seen the Leaderboard with different workouts, names, and numbers listed on it? Maybe you’ve marveled at some of the scores you see up there. Maybe you’ve wondered how you could get your name up on that board, too. Or maybe you’ve just wondered what’s so special about those workouts…
These are what we call “benchmark” workouts: classic CrossFit workouts designed to test your fitness across a broad variety of domains. Some are all bodyweight, all skill, all weightlifting, and some a combination of the three. They vary in time domains, and above all are always guaranteed to be a hard, challenging workout. These workouts are also staples in the CrossFit community. Ask any CrossFitter from any part of the world, “What’s your Fran time?” and you can bet they’ll have an answer!
Lucky for you, we’re all going to have more opportunities to get familiar with these benchmark workouts very soon. We’re very excited to announce that next week we’ll be kicking off Benchmark Thursdays. Each Thursday in class, we’ll complete a different benchmark workout. We encourage you all to come test yourself with these workouts and to log your scores. We’ll be repeating these workouts every few months, so these will serve as an excellent gauge of your progress and fitness.ย If you complete a benchmark workout again 6 months later and do it faster, do more reps, use less bands, or use more weight (or maybe a combination of all of these!), you have concrete proof that you have improved as an athlete!
Take a peak at the Southie Schedule to see what benchmarks are coming up and get excited for our first Benchmark Thursday next week! Who knows, maybe you’ll see your name up on the Benchmark Leaderboard sooner than you think!
Strength
High Bar Back Squat
3-3-3-3-3
WOD
3 Rounds
20 Burpees
30 Kettlebell Swings (1.5, 1.0)
40 Sit-ups
50 Double Unders
Level 2- (1.0, 0.75)
Level 1- (0.75, 0.5)
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