Benchmark Girls and New Girls – CrossFit WODs

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.

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

Elizabeth
135-lb. cleans
Ring dips
21-15-9 reps for time

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.

 

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