Similar to the weather channel naming storm systems for recognition with the public, the group of WODs referred to as “the Girls” have been named for quick reference as a they were created as benchmark workouts in the early days of CrossFit.
Since the start of CrossFit there have been numerous WODs created; a group of those referred to as “the New Girls” add to the already bench marked “Girls” to give you a good size list of WODs to attack.
Below is the official list from CrossFit, enjoy!
The Benchmark Girls
Angie
100 pull-ups
100 push-ups
100 sit-ups
100 squats
For time
Barbara
20 pull-ups
30 push-ups
40 sit-ups
50 squats
5 rounds, each for time; Rest precisely 3 minutes between each round.
Learn more about how to do the Barbara WOD
Chelsea
5 pull-ups
10 push-ups
15 squats
Every minute on the minute for 30 minutes
Cindy
5 pull-ups
10 push-ups
15 squats
As many rounds as possible in 20 minutes
Learn more about the Cindy WOD (one of our favorites!)
Diane
225-lb. deadlifts
Handstand push-ups
21-15-9 reps for time
Learn more about the Diane WOD in this guide.
Elizabeth
135-lb. cleans
Ring dips
21-15-9 reps for time
Learn more about the Elizabeth WOD.
Fran
95-lb. thrusters
Pull-ups
21-15-9 reps for time
Learn more about completing, tracking and scaling with the Fran WOD.
Grace
135-lb. clean and jerks
30 reps for time
Read more about the Grace WOD here.
Helen
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
3 rounds for time
Read more about the Helen WOD, including times, scaling and workout tips.
Isabel
135-lb. snatches
30 reps for time
Jackie
Row 1,000 meters
45-lb. thrusters, 50 reps
30 pull-ups
For time
Karen
150 wall-ball shots, 20-lb. ball
For time
Linda
1 1/2 body-weight deadlifts
Body-weight bench presses
3/4 body-weight cleans
10-9-8-7-6-5-4-3-2-1 reps for time
Learn more about the Linda WOD, including scaling options, times and more.
Mary
5 handstand push-ups
10 1-legged squats
15 pull-ups
As many rounds as possible in 20 minutes
Nancy
Run 400 meters
95-lb. overhead squats, 15 reps
5 rounds for time
The New Girls
Annie
Double-unders
Sit-ups
50-40-30-20-10 reps for time
Eva
Run 800 meters
2-pood kettlebell swings, 30 reps
30 pull-ups
5 rounds for time
Kelly
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. ball
5 rounds for time
Lynne
Body-weight bench press
Pull-ups
5 rounds for max reps. There is no time component to this workout, although some versions Rx the movements as a couplet.
Nicole
Run 400 meters
Max-reps pull-ups
As many rounds as possible in 20 minutes.
Amanda
Muscle-ups
135-lb. snatches
9-7-5 reps for time
Gwen
Clean and jerk 15-12-9 reps
For load; Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Marguerita
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
50 reps for time
Candy
20 pull-ups
40 push-ups
60 squats
5 rounds for time
Maggie
20 handstand push-ups
40 pull-ups
60 one-legged squats, alternating legs
5 rounds for time
Hope
Burpees
75-lb. power snatches
Box jumps, 24-inch box
75-pound thrusters
Chest-to-bar pull-ups
3 rounds for max reps; “Hope” has the same format as Fight Gone Bad.
In this workout you move from each of five stations after a minute. This is a five-minute round after which a one-minute break is allowed before repeating.
The clock does not reset or stop between exercises. On the call of “rotate,” the athlete(s) must move to the next station immediately for a good score. One point is given for each rep.
