The “Girls”

 

If you have done a CrossFit session or any research on CrossFit you have probably heard of our Benchmark Workouts, or “The Girls”.

While by definition CrossFit is Constantly Varied, these benchmarks you will see repeated on a periodic basis. These allow us to test and retest our fitness across broad time and modal domains.

By definition benchmark workouts are the “…most challenging, formative, and expressive of the CrossFit fitness ideal.” Greg Glassman (CrossFit founder & CEO) has also said “This convenience and logic inspired our granting a special group of workouts women’s names, seeing that anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves to be named”. Benchmarks can be used as a gauge for progress, a way to be challenged physically and mentally, and we use it as a way to bring the CrossFit community together.

 

The Girls

Angie

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats
For time.
Complete all reps of each exercise before moving to the next

Barbara

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats
5 rounds, time each round. Rest precisely three minutes between each round

Chelsea

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
Each min on the min for 30min

Cindy

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
As Many Rounds As Possible in 20min

Diane

  • Deadlift (225lb)
  • Handstand Push-ups
21-15-9 reps; for time

Elizabeth

  • Clean (135lb)
  • Ring Dips
21-15-9 reps; for time

Fran

  • Thruster (95lb)
  • Pull-ups
21-15-9 reps; for time

Grace

  • Clean and Jerk (135lb)
30 reps for time

Helen

  • 400 meter run
  • 21 KB Swing (1.5 pood)
  • 12 Pull-ups
3 rounds for time

Isabel

  • Snatch (135lb)
30 reps for time

Jackie

  • 1000m Row
  • 50 Thruster (45lb)
  • 30 Pull-ups
For time

Karen

  • 150 Wall-ball Shots (20/14lb)
For time

Linda 

(aka “3 bars of death”)

  • Deadlift 1.5x BW
  • Bench 1x BW
  • Clean 3/4x BW
10/9/8/7/6/5/4/3/2/1 reps per round; for time

Mary

  • 5 Handstand push-ups
  • 10 Pistols
  • 15 Pull-ups
As many rounds as possible in 20min

Nancy

  • 400m Run
  • 15 Overhead squat (95lb)
5 rounds for time

The New Girls

Annie

  • Double-unders
  • Sit-ups
50-40-30-20-10 rep rounds; for time

Eva

  • 800m Run
  • 30 KB Swing (2 pood)
  • 30 Pull-ups
5 rounds for time

Kelly

  • 400m Run
  • 30 Box Jump (24/20″)
  • 30 Wall Ball (20/14lb)
5 rounds for time

Lynne

  • Bench Press 1x BW 
  • Pull-ups
5 rounds for max reps. There is NO time component to this WOD, although some versions Rx the movements as a couplet.

Nicole

  • 400m Run
  • Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

Amanda

  • Muscle-ups
  • Snatches (135/95 lb)
9, 7 and 5 reps of; for time