The “Girls” are a series of benchmark workouts that have become a staple of the CrossFit community. These workouts are designed to test your fitness and progress over time, and are named after women with tough, no-nonsense personalities.
The “Girls” workouts consist of a series of compound exercises, such as squats, push-ups, and burpees, that are designed to challenge your strength, endurance, and overall fitness. Each workout has a specific time cap and is meant to be completed as quickly as possible, with the goal of improving your performance each time you repeat the workout.
Whether you’re a seasoned CrossFit athlete looking to set new personal records, or a beginner looking to try something new, the “Girls” workouts are a great way to test your limits and push yourself to the next level. So grab your water bottle, put on your game face, and get ready to tackle some of the toughest workouts in the CrossFit world.
| 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 for time |
| Chelsea | 5 Pull-ups 10 Push-ups 15 Squats | Each min on the min for 30 min |
| Cindy | 5 Pull-ups 10 Push-ups 15 Squats | As many rounds as possible in 20 min |
| Diane | Deadlift 225 lbs Handstand push-ups | 21-15-9 reps, for time |
| Elizabeth | Clean 135 lbs Ring Dips | 21-15-9 reps, for time |
| Fran | Thruster 95 lbs Pull-ups | 21-15-9 reps, for time |
| Grace | Clean and Jerk 135 lbs | 30 reps for time |
| Helen | 400 meter run 1.5 pood Kettlebell swing x 21 Pull-ups 12 reps | 3 rounds for time |
| Isabel | Snatch 135 pounds | 30 reps for time |
| Jackie | 1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps) | For time |
| Karen | Wall-ball 150 shots | For time |
| Linda (aka “3 bars of death”) | Deadlift 1 1/2 BWBench BWClean 3/4 BW | 10/9/8/7/6/5/4/3/2/1 rep rounds for time |
| Mary | 5 Handstand push-ups 10 1-legged squats 15 Pull-ups | As many rounds as possible in 20 min |
| Nancy | 400 meter run Overhead squat 95 lbs x 15 | 5 rounds for time |
| THE NEW GIRLS | ||
| Annie | Double-unders Sit-ups | 50-40-30-20 and 10 rep rounds; for time |
| Eva | Run 800 meters 2 pood KB swing, 30 reps 30 pullups | 5 rounds for time. |
| Kelly | Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball | Five rounds for time |
| Lynne | Bodyweight bench press (e.g., same amount on bar as you weigh) pullups | 5 rounds for max reps. There is NO time component to this WOD. |
| Nicole | Run 400 meters Max rep Pull-ups | As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round. |
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