What is a good score for WOD?

Good scores for WOD depend on your fitness level: Elite athletes complete over 3 rounds, advanced athletes target 5 rounds-3 rounds, intermediate athletes aim for 7 rounds-5 rounds, and beginners should focus on proper form over hitting 7 rounds.

What is considered a good WOD score?

A good WOD score for most CrossFit athletes is between 7 rounds-5 rounds (intermediate level). Elite scores are over 3 rounds, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in WOD?

Your WOD target should match your fitness level. Beginners should aim for around 7 rounds with good form, while advanced athletes can target 5 rounds-3 rounds. Always prioritize proper movement over maximum reps.

WOD can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does WOD work?

WOD primarily works the muscles involved in Push-Up, Clapping Push-Up, Goblet Squat. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

12 Minute AMRAP:5 Plyo Push Ups to 45lb Plates10 Alternating DB Power Snatches (50/35)15 Goblet Squats (50/35)

Movements

Push-Up
Clapping Push-Up
Goblet Squat
Dumbbell Snatch
Alternating Dumbbell Snatch

Benchmark Notes

Benchmarks are based on actual completed component rows: 7 rounds in 12 minutes equals 35 plyo push-ups, 70 alternating DB snatches at 50 lb, and 105 goblet squats at 50 lb. That is 210 scored reps, or 17.5 reps/min, with the squat volume as the main limiter. This is solid RX output but not L10. L6 starts around 7 rounds; L7 requires more than 8 rounds; L8 requires about 9.5 rounds; L10 requires 12+ rounds, or one full 30-rep round per minute for the full workout.

WOD

12 Minute AMRAP:5 Plyo Push Ups to 45lb Plates10 Alternating DB Power Snatches (50/35)15 Goblet Squats (50/35)

Difficulty:

N/A

Modality:

Your Scores:

Performance Levels

L10

RookieNoviceIntermediateAdvancedPro/Elite

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