CrossFit
Assessments
Measure every corner of CrossFit fitness — from barbell and Olympic-lift one-rep maxes to benchmark WOD times, rowing and running engine tests, and max-effort gymnastics. Find where your strength, power, and conditioning stand against the field.
Rowing · Erg
1,000 m Row
A one-kilometre row for time — the middle-distance erg test that balances raw power with sustainable pacing.
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Running · Endurance
1-Mile Run
A one-mile time trial — the classic benchmark of running speed and aerobic engine over a middle distance.
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Rowing · Erg
2,000 m Row
The gold-standard erg test — two kilometres of sustained power output that defines rowing fitness worldwide.
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Running · Speed
400 m Run
A single lap of the track, all-out — testing speed endurance and the ability to hold a fast pace under fatigue.
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Rowing · Sprint
500 m Row
The rowing sprint — a short, brutal all-out effort measuring peak power output on the erg.
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Rowing · Aerobic
5K Row
Five kilometres on the rower — a true aerobic-engine test of pacing, efficiency, and staying power.
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Running · Aerobic
5K Run
The classic five-kilometre run — a benchmark of aerobic endurance and pacing over distance.
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Benchmark WOD · The Girls
Angie
100 pull-ups, 100 push-ups, 100 sit-ups, 100 air squats, for time. A pure bodyweight chipper testing muscular endurance.
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Benchmark WOD · The Girls
Annie
50-40-30-20-10 of double-unders and sit-ups, for time. A fast, coordination-driven jump-rope and core sprint.
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Barbell Strength · 1RM
Back Squat
Your one-rep-max back squat, scored against the CrossFit population by age and bodyweight — the foundational lower-body strength lift.
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Benchmark WOD · The Girls
Cindy
A 20-minute AMRAP of 5 pull-ups, 10 push-ups, and 15 air squats. A bodyweight engine test scored in rounds.
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Olympic Lift · 1RM
Clean & Jerk
Your max clean & jerk — floor to overhead in two movements. The heaviest of the Olympic lifts, scored by age and bodyweight.
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Strength · Total
CrossFit Total
Back squat plus strict press plus deadlift — your combined max across the three core lifts, the classic measure of pure strength.
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Barbell Strength · 1RM
Deadlift
Your one-rep-max deadlift — the purest test of full-body pulling strength from the floor.
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Benchmark WOD · The Girls
Diane
21-15-9 of deadlifts (225/155) and handstand push-ups, for time. A couplet pairing heavy pulling with inverted pressing.
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Benchmark WOD · The Girls
Elizabeth
21-15-9 of squat cleans (135/95) and ring dips, for time. A weightlifting-and-gymnastics couplet.
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Benchmark WOD · The Girls
Fran
21-15-9 of thrusters (95/65) and pull-ups, for time. CrossFit's most famous benchmark — short, fast, and brutal.
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Barbell Strength · 1RM
Front Squat
Your one-rep-max front squat — a more upright, quad- and core-dominant squat, and the catch position of the clean.
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Benchmark WOD · The Girls
Grace
30 clean & jerks (135/95) for time. A barbell sprint testing power-endurance under a moderate load.
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Benchmark WOD · The Girls
Helen
3 rounds of a 400 m run, 21 kettlebell swings, and 12 pull-ups, for time. A classic triplet of engine and grip.
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Benchmark WOD · The Girls
Isabel
30 snatches (135/95) for time. A technical barbell sprint demanding speed and overhead precision.
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Benchmark WOD · The Girls
Jackie
A 1,000 m row, 50 thrusters (45/35), and 30 pull-ups, for time. A three-modality sprint of engine, barbell, and gymnastics.
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Benchmark WOD · The Girls
Karen
150 wall-ball shots (20/14) for time. A single-movement grind of legs, lungs, and mental grit.
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Gymnastics · Max Reps
Max Strict Pull-Ups
The most strict pull-ups you can do in one unbroken set — a benchmark of upper-body pulling strength relative to bodyweight.
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Benchmark WOD · The Girls
Nancy
5 rounds of a 400 m run and 15 overhead squats (95/65), for time. An aerobic test with a demanding overhead barbell.
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Olympic Lift · Total
Olympic Total
Your max snatch plus max clean & jerk — the combined total that defines Olympic weightlifting performance.
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Barbell Strength · 1RM
Overhead Squat
Your one-rep-max overhead squat — the ultimate test of midline stability, mobility, and overhead control.
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Olympic Lift · 1RM
Power Clean
Your max power clean — an explosive pull from floor to shoulders, caught above parallel. The everyday CrossFit clean.
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Olympic Lift · 1RM
Push Jerk
Your max push jerk — dip, drive, and drop under the bar to lock it out overhead. The heaviest shoulder-to-overhead lift.
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Barbell Strength · 1RM
Push Press
Your max push press — a strict press with leg drive. The overhead workhorse of CrossFit metcons.
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Olympic Lift · 1RM
Snatch
Your max snatch — floor to overhead in one explosive movement. The most technical lift in the sport.
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Gymnastics · Max Reps
Strict Handstand Push-Ups
The most strict handstand push-ups you can do in one set — a benchmark of inverted pressing strength.
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Barbell Strength · 1RM
Strict Press
Your one-rep-max strict press — no leg drive, arms only. The purest test of overhead pressing strength.
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Barbell Strength · 1RM
Thruster
Your max thruster — a front squat driven into an overhead press. The front half of Fran, scored as a 1RM.
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