Workout of the Day Benchmarks
This is a celebration of the heroes who walk among us. These are the CrossFit Calgary record-holders. Benchmark workouts are not repeated often, so you can track your progress. Train hard: You could be next.
Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Men
1.2.
3.
4.
5.
Women
1.2.
3.
4.
5.
Annie
Double Unders
Sit-ups
For time: 50-40-30-20-10 reps
Men
1. O.G. / 3:502. Ben K. / 5:15
3. Trent B. / 5:47
4. Justin L. / 5:53
5. Matt C. / 6:12
Women
1. Katrin / 5:572. Adelle / 6:04
3. Carolyn G. / 6:28
4. Danielle G. / 7:00
5. Tania / 7:01
Barbara
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
For time: 5 Rounds, Rest 3 Minutes
Men
1.2.
3.
4.
5.
Women
1.2.
3.
4.
5.
Cindy
5 Pull-ups
10 Push-ups
15 Squats
AMRAP: 20min
Men
1.2.
3.
4.
5.
Women
1.2.
3.
4.
5.
Diane
Deadlift: 225lbs/155lbs
Handstand Push-ups
For time: 21 – 15 – 9
Men
1.2.
3.
4.
5.
Women
1.2.
3.
4.
5.
Elizabeth
Clean: 135lbs/95lbs
Ring Dips
For time: 21 – 15 – 9
Men
1.2.
3.
4.
5.
Women
1.2.
3.
4.
5.
Eva
800m Run
30 KB Swings: 2pd/1.5pd
30 Pull-ups
For time: 5 Rounds
Men
1.2.
3.
4.
5.
Women
1.2.
3.
4.
5.
Fran
Thrusters: 95lbs/65lbs
Pull-ups
For time: 21 – 15 – 9
Men
1.2.
3.
4.
5.
Women
1.2.
3.
4.
5.
Grace
Clean & Jerk 135lbs/95lbs
For time: 30 Reps
Men
1.2.
3.
4.
5.
Women
1.2.
3.
4.
5.
Helen
400m Run
21 KB Swings: 1.5/1pd
12 Pull-ups
For time: 3 Rounds
Men
1.2.
3.
4.
5.
Women
1.2.
3.
4.
5.
Isabel
For Time: 30 Reps
Snatch 135lbs/95lbs
Men
1.2.
3.
4.
5.
Women
1.2.
3.
4.
5.
Jackie
1000m Row
50 Thrusters: 45lbs
Pull-up
For time
Men
1.2.
3.
4.
5.
Women
1.2.
3.
4.
5.
Karen
150 Wallball Shots
10ft, 20lbs/14lbs
For time
Men
1. Aubrey / 6:412. Mark A. / 7:12
3. Kyle B. / 7:28
4. Bruce / 8:12
5. Jared / 8:14
Women
1. Chelsea / 7:262. Katie M. / 10:32
3. Juli D. / 10:51
4. Lori / 11:32
5. Claire / 11:34
Karen
150 Wallball Shots
10ft, 20lbs/14lbs
For time
Men
1. Aubrey / 6:412. Mark A. / 7:12
3. Kyle B. / 7:28
4. Bruce / 8:12
5. Jared / 8:14
Women
1. Chelsea / 7:262. Katie M. / 10:32
3. Juli D. / 10:51
4. Lori / 11:32
5. Claire / 11:34
Linda
Deadlift: 1.5x Bodyweight
Bench Press: 1x Bodyweight
Clean: .75x Bodyweight
For time: 10-9-8-7-6-5-4-3-2-1
Men
1.2.
3.
4.
5.
Women
1.2.
3.
4.
5.
Lynne
Bench Press: Bodyweight
Pull-ups
5 Rounds: max reps
Men
1.2.
3.
4.
5.
Women
1.2.
3.
4.
5.
Mary
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups
AMRAP: 20 mins
Men
1.2.
3.
4.
5.
Women
1.2.
3.
4.
5.
Nancy
Run 400m
15 Overhead Squat: 95lbs/65lbs
For time: 5 Rounds
Men
1.2.
3.
4.
5.
Women
1.2.
3.
4.
5.
Nicole
400m Run
Pull-ups: max rep
AMRAP: 20 mins
Men
1.2.
3.
4.
5.
Women
1.2.
3.
4.
5.
30 Muscle-Ups
Complete 30 Ring Muscle-Ups
For time:
Men
1. Geoff R: 5552. Chad: 515
3. Evan K: 495
4. Pavel: 475
5. Nolan: 465
Women
1. Kimmer: 3202. Katie: 317.5
3. Ali: 276
4. Karen: 270
5. Michelle: 265