How Fit are You?

Here is a spread sheet titled: Athletic Standards. It is here for you to view and evaluate how fit you are. Thanks to Crossfit North for developing the standards by which we all can really evaluate our present fitness and start to develop some of the basic fitness levels that will make us all a healthier human being.

Now here is the Meat of the information to get you FIT!

The CrossFit Benchmark Workouts:

“The Girls”


100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time.

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

5 rounds for time

5 Pull-ups
10 Push-ups
15 Squats

Each min on the min for 30 min


5 Pull-ups
10 Push-ups
15 Squats

As many rounds as possible in 20 min


Deadlift 225 lbs
Handstand push-ups

21-15-9 reps for time


Clean 135 lbs
Ring Dips

21-15-9 reps for time


Thruster 95 lbs
21-15-9 reps for time


Clean and Jerk 135 lbs

30 reps for time


400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

3 rounds for time


Snatch 135 pounds

30 reps for time


1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

For time


Wall-ball 150 shots

For time


(aka “3 bars of death”)

Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW

10/9/8/7/6/5/4/3/2/1 rep rounds for time


5 Handstand push-ups
10 1-legged squats
15 Pull-ups

As many rounds as possible in 20 min


400 meter run
Overhead squat 95 lbs x 15

5 rounds for time

The “Other” Girls


Bodyweight bench press (e.g., same amount on bar as you weigh)

5 rounds for max reps


Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

5 rounds for time



50-40-30-20 and 10 rep rounds; for time

The Heroes Workouts


In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.

Handstand push-ups
Ring dips

21-15-9 reps, for time


In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Run 800 meters
50 Back Extensions
50 Sit-ups

3 rounds for time


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

For time.
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

For time.

Now playing: Hans Zimmer & Lisa Gerrard – The Battle
via FoxyTunes


1 thought on “How Fit are You?”

  1. mrmirek00 said:

    Whew! Nice new layout! I like it a lot! Looking forward to having the online “whiteboard” to post numbers. Keep up the awesome site, and do your homework! I am excited to hear what you bring back from the Cert.


Leave a Reply

Please log in using one of these methods to post your comment: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s