Benchmark Girls and New Girls – CrossFit WODs 2020

Updated:

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

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

Grace


135-lb. clean and jerks
30 reps for time

Helen


Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
3 rounds for time

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

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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