The Crossfit Benchmark WOD Girls

  • WOD
  • December 30, 2022
  • (0)

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.

Angie100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time
Complete all reps of each exercise before moving to the next.
Barbara20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
5 rounds for time
Chelsea5 Pull-ups
10 Push-ups
15 Squats
Each min on the min for 30 min
Cindy5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 min
DianeDeadlift 225 lbs
Handstand push-ups
21-15-9 reps, for time
ElizabethClean 135 lbs
Ring Dips
21-15-9 reps, for time
FranThruster 95 lbs
21-15-9 reps, for time
GraceClean and Jerk 135 lbs30 reps for time
Helen400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
3 rounds for time
IsabelSnatch 135 pounds30 reps for time
Jackie1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
For time
KarenWall-ball 150 shotsFor time
(aka “3 bars of death”)
Deadlift 1 1/2
BWClean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
rounds for time
Mary5 Handstand push-ups
10 1-legged squats
15 Pull-ups
As many rounds as possible in 20 min
Nancy400 meter run
Overhead squat 95 lbs x 15
5 rounds for time
50-40-30-20 and 10 rep rounds; for time
EvaRun 800 meters
2 pood KB swing, 30 reps
30 pullups
5 rounds for time.
KellyRun 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Five rounds for time
LynneBodyweight bench press (e.g., same amount on bar as you weigh)
5 rounds for max reps. There is NO time component to this WOD.
NicoleRun 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

Leave a Reply

Your email address will not be published. Required fields are marked *

@Katen on Instagram
This error message is only visible to WordPress admins

Error: No feed with the ID 1 found.

Please go to the Instagram Feed settings page to create a feed.

Press ESC to close