The 10 Best Benchmark WODs for CrossFit Beginners (With Scaling Options)
What Are Benchmark WODs?
In CrossFit, benchmark WODs are standardized workouts designed to measure your fitness over time. Think of them as your testing days — fixed workouts you repeat every few months to see if you're actually getting fitter or just getting sweatier.
They come in two flavors:
"The Girls" — Named after women (like hurricanes), these were the original CrossFit benchmarks created by Greg Glassman. Fran, Grace, Helen, Diane, and others. They're short, brutal, and iconic.
"The Heroes" — Named after fallen first responders and military service members. These tend to be longer and more grueling. Murph is the most famous.
The beauty of benchmarks is their consistency. The workout never changes. Only you change. When you retest Fran six months later and shave 45 seconds off your time, that's not a fluke — that's measurable progress.
Why Beginners Need Benchmarks
When you're new to CrossFit, every workout feels hard. You can't tell if you're improving because everything just hurts. Benchmarks solve this by giving you concrete numbers to compare.
Your first Fran might take 12 minutes scaled. Three months later, maybe it's 8 minutes. Six months in, 6 minutes Rx. Those numbers are motivating in a way that "I feel fitter" never can be.
Plus, benchmarks give you a common language with the CrossFit community. When someone says "sub-3 Fran," every CrossFitter in the world knows exactly what that means.
The 10 Best Benchmarks for Beginners
1. Fran
21-15-9 reps of:
Why it matters: The most iconic CrossFit workout. Fast, painful, and a true test of your fitness engine. Elite athletes finish under 2 minutes. Beginners: just finish it.
Scaling: Use lighter thrusters (65/45 or even 45/35). Do ring rows or jumping pull-ups instead of strict or kipping pull-ups.
2. Grace
30 clean and jerks for time (135/95 lb)
Why it matters: Pure barbell cycling. It sounds simple until you're 15 reps in and questioning your life choices.
Scaling: Drop to 95/65 lb or even 75/55 lb. Focus on consistent singles if you can't do touch-and-go reps.
3. Helen
3 rounds of:
Why it matters: Tests running, hip hinge strength, and gymnastics in one package. A well-rounded benchmark.
Scaling: Lighter kettlebell (35/26 lb). Ring rows for pull-ups. Run your pace — don't sprint and die.
4. Cindy
20-minute AMRAP:
Why it matters: No equipment needed (except a pull-up bar). Pure bodyweight engine test. Good athletes hit 20+ rounds.
Scaling: Ring rows for pull-ups, knee push-ups, or reduce the time cap to 12 or 15 minutes.
5. Diane
21-15-9 reps of:
Why it matters: Heavy barbell meets advanced gymnastics. A great goal workout.
Scaling: Lighter deadlifts (155/105 lb). Pike push-ups or DB presses instead of HSPU.
6. Annie
50-40-30-20-10 reps of:
Why it matters: Tests coordination and midline endurance. Also exposes whether you've been neglecting your jump rope.
Scaling: Single-unders (2:1 or 3:1 ratio). This is a great one to retest as your double-under skill develops.
7. Jackie
For time:
Why it matters: Three distinct pieces that test your engine, stamina, and grip. How you transition between movements matters as much as your speed.
Scaling: 750m row, lighter thrusters, ring rows or banded pull-ups.
8. Murph
For time:
Why it matters: The ultimate Hero WOD. Traditionally done on Memorial Day. It's a grind that tests mental toughness as much as physical fitness.
Scaling: No vest. Partition the reps (20 rounds of 5 pull-ups, 10 push-ups, 15 squats). Use ring rows. Cut to half-Murph if needed.
9. Karen
150 wall balls for time (20/14 lb)
Why it matters: Monotonous, painful, and humbling. One movement, 150 reps. It's a mental game as much as a physical one.
Scaling: Lighter ball (14/10 lb), lower target, or reduce to 100 reps.
10. Isabel
30 snatches for time (135/95 lb)
Why it matters: Tests Olympic lifting under fatigue. Power snatches are fine — you don't need to squat snatch these.
Scaling: Drop weight to 95/65 or 75/55 lb. Singles are perfectly fine. Focus on form when you're gassed.
Why Retesting Benchmarks Shows Real Progress
Here's the key: you have to retest them. A benchmark done once is just a workout. A benchmark done quarterly is a fitness test.
Write down your scores. Every time. The weight, the time or rounds, the scaling options you used. When you retest in 3 months, you'll have a direct comparison.
Some progress shows up as faster times. Some shows up as heavier weights. Some shows up as doing Rx instead of scaled. All of it counts.
The athletes who improve fastest? They're the ones who know their numbers.
Track Your Benchmarks
WOD Tracker makes it dead simple to log benchmark WODs and see your history. No signup, no monthly fee, no gym code needed.
[Log your first benchmark →](/app) — start building your CrossFit track record today.