WODs
Workouts of the day in the formats the scene uses: for time, AMRAP and rounds for time. Alongside the named CrossFit benchmarks — the Girls and the Heroes, from Fran and Cindy to Murph and DT, each with its own page — this category holds the kettlebell complexes and triplets. The player counts rounds, keeps the cap and writes the result time to your log.
All of them are included in the subscription — no packs, no unlocks.
The named benchmarks
Each one has its own page with the full set of steps and standards.
Fran
21-15-9 Thrusters (42.5 kg), Pull-ups
Murph
1600 m Run, 100 Pull-ups, 200 Push-ups, 300 Air Squats, 1600 m Run
Cindy
5 Pull-ups, 10 Push-ups, 15 Air Squats
Helen
3 rounds: 400 m Run, 21 Kettlebell Swings (24 kg), 12 Pull-ups
Diane
21-15-9 Deadlifts (102.5 kg), Handstand Push-ups
Chelsea
30 rounds: Pull-ups
Annie
50-40-30-20-10 Double-Unders, Sit-ups
Jackie
1000 m Row, 50 Thrusters (20 kg), 30 Pull-ups
DT
5 rounds: 12 Deadlifts (70 kg), 9 Hang Clean (Barbell) (70 kg), 6 Push Press (70 kg)
The Seven
7 rounds: 7 Handstand Push-ups, 7 Thrusters (61 kg), 7 Knees to Elbows, 7 Deadlifts (111 kg), 7 Burpee, 7 Kettlebell Swings (32 kg), 7 Pull-ups
Elizabeth
21-15-9 Clean (Barbell) (61 kg), Ring Dip
Isabel
30 Snatch (Barbell) (61 kg)
Angie
100 Pull-ups, 100 Push-ups, 100 Sit-ups, 100 Air Squats
Barbara
5 rounds: 20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Air Squats
Mary
5 Handstand Push-ups, 10 Pistol Squat, 15 Pull-ups
Amanda
9-7-5 Muscle Up, Snatch (Barbell) (61 kg)
Nancy
5 rounds: 400 m Run, 15 Overhead Squat (Barbell) (43 kg)
JT
21-15-9 Handstand Push-ups, Ring Dip, Push-ups
Michael
3 rounds: 800 m Run, 50 Back Extension (Machine), 50 Sit-ups
Nate
2 Muscle Up, 4 Handstand Push-ups, 8 Kettlebell Swings (32 kg)
Randy
75 Power Snatch (Barbell) (34 kg)
Hansen
5 rounds: 30 Kettlebell Swings (32 kg), 30 Burpee, 30 GHD Sit-up
Manion
7 rounds: 400 m Run, 29 Squat (Barbell) (61 kg)
Bert
50 Burpee, 400 m Run, 100 Push-ups, 400 m Run, 150 Lunge, 400 m Run, 200 Air Squats, 400 m Run, 150 Lunge, 400 m Run, 100 Push-ups, 400 m Run, 50 Burpee
Macho Man
20 rounds: Power Clean (85 kg)
Bergeron Beep Test
20 rounds: Thrusters (34 kg)
Mikko's Triangle
9 rounds: Rowing (Calories), SkiErg (Calories), Assault Bike (Calories)