What is a good score for WOD?

Good scores for WOD depend on your fitness level: Elite athletes achieve over 16 reps, advanced athletes target 32 reps-16 reps, intermediate athletes aim for 48 reps-32 reps, and beginners should focus on proper form over hitting 48 reps.

What is considered a good WOD score?

A good WOD score for most CrossFit athletes is between 48 reps-32 reps (intermediate level). Elite scores are over 16 reps, 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 48 reps with good form, while advanced athletes can target 32 reps-16 reps. 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 Toes-to-Bar, Box Jump. This workout develops multiple fitness domains.

WOD WOD - Scaling & Strategy

Workout Description

7 Minute AMRAP:2 Toes to Bar2 Box Jumps (24/20)4 Toes to Bar2 Box Jumps (24/20)6 Toes to Bar2 Box Jumps (24/20)8 Toes to Bar2 Box Jumps (24/20)10 Toes to Bar2 Box Jumps (24/20)

Movements

Toes-to-Bar
Box Jump

Benchmark Notes

This is a ladder AMRAP: 2+2 T2B+BJ, 4+2, 6+2, 8+2, 10+2 (32 total reps per round). Round 1: 2 T2B (3 sec) + 2 BJ (3.5 sec) + 4 T2B (7 sec) + 2 BJ (3.5 sec) + 6 T2B (12 sec) + 2 BJ (3.5 sec) + 8 T2B (18 sec) + 2 BJ (3.5 sec) + 10 T2B (25 sec) + 2 BJ (3.5 sec) = 81.5 seconds for first 32 reps. At 7 minutes (420 sec), elite athletes would complete ~2.5-3 full rounds (80-96 reps), intermediate ~2 rounds (64 reps), novices ~1-1.5 rounds (32-48 reps). Each round gets progressively slower due to grip fatigue from T2B volume - round 2 takes ~100-110 seconds, partial round 3 takes remaining time. Transitions between T2B and box jumps are minimal (2-3 sec) but grip fatigue creates significant slowdown on T2B sets.

WOD

7 Minute AMRAP:2 Toes to Bar2 Box Jumps (24/20)4 Toes to Bar2 Box Jumps (24/20)6 Toes to Bar2 Box Jumps (24/20)8 Toes to Bar2 Box Jumps (24/20)10 Toes to Bar2 Box Jumps (24/20)

Difficulty:

N/A

Modality:

Your Scores:

Performance Levels

L10

RookieNoviceIntermediateAdvancedPro/Elite

We map out ten rungs—from Rookie to Pro—by estimating how much work a workout usually takes, using trusted benchmark WODs and smart fatigue adjustments. Level 5 is where most everyday CrossFitters land, and the color gradient shows how scores spread from early levels on the left to top-tier finishes on the right.This is a ladder AMRAP: 2+2 T2B+BJ, 4+2, 6+2, 8+2, 10+2 (32 total reps per round). Round 1: 2 T2B (3 sec) + 2 BJ (3.5 sec) + 4 T2B (7 sec) + 2 BJ (3.5 sec) + 6 T2B (12 sec) + 2 BJ (3.5 sec) + 8 T2B (18 sec) + 2 BJ (3.5 sec) + 10 T2B (25 sec) + 2 BJ (3.5 sec) = 81.5 seconds for first 32 reps. At 7 minutes (420 sec), elite athletes would complete ~2.5-3 full rounds (80-96 reps), intermediate ~2 rounds (64 reps), novices ~1-1.5 rounds (32-48 reps). Each round gets progressively slower due to grip fatigue from T2B volume - round 2 takes ~100-110 seconds, partial round 3 takes remaining time. Transitions between T2B and box jumps are minimal (2-3 sec) but grip fatigue creates significant slowdown on T2B sets.

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