Announcing the 2020 Defiance Benchmark Series!

Ashleigh Townsend
January 19th, 2020


Here it is the final list of CrossFit Defiance Benchmark Workouts for 2020.

Testing is the key to tracking and maintaining improvement.


20min Amrap:

Run 400m Max Pull ups  

All The 2s

For Time (15min Window):

Row 2000m

2min handstand hold

Est 2rm squat snatch  

Earn The Rest

Every 90sec for 9min:  

4 bar Muscle ups

16 kB swing @24/16kg

36 Double Unders

A Lil Bit More

10rds For Time:

4 push jerks @62/43kg

16 wall balls @9/6kg,

10/9ft 4 Hang power clean @62/43kg

All the Benchmark WOD’S will be posted throughout the year and will have specific scaling options so that you can see your improvements not only with time or rounds etc but also in skill development.

Ashleigh Townsend

Ash, a former collegiate and professional footballer in the USA, studied and graduated with a Degree in Public Health and Exercise Sports Science. He began coaching because he has a passion for it and believes in the life-changing benefits of functional fitness. His goal as a fitness coach is to inspire individuals to make long-term lifestyle changes.