The Lynn WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time.

Description of the Lynn WOD

5 Rounds of max reps

Rest as needed (no time component) and record total reps.

Click links for video demonstrations that discuss points of performance and scaling.

Note: An athlete can perform a Strict Pull-Up, as identified above or a Kipping Pull-Up or Butterfly Pull-Up.

Goal Times for the Lynn WOD

WodStar RX Goal

  • Elite: 250+ Reps
  • Level 3: 200-250+ Reps
  • Level 2: 150-200+ Reps
  • Level 1: 100-150+ Reps

Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in these time frames.

Tips for the Lynn WOD

  • Put more focus into the mechanics of your least efficient movement, and make up reps during your more efficient movements.
  • Take full advantage of a rest in between rounds to go to failure on each movement, each round.
  • Click on the movement links below to view movement demos and points of performance.

Scales for the Lynn WOD


Bench Press

  • Reduce weight to something you can efficiently perform 12-15 unbroken reps.


  • Banded Pull-Ups
  • Jumping Pull-Ups
  • Ring Row
  • TRX Body Row
  • Barbell on Rack Body Row
  • Banded Pull-Downs


  • Reduce rounds to 3