CrossFit Girl Workouts

View all 21 of the famous ‘CrossFit Girls’ benchmark workouts.

Amanda WOD

FOR TIME: 9-7-5 reps of muscle-ups and squat snatches (135/95lb)

Amanda CrossFit Workout

Angie WOD

FOR TIME: 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats

Annie WOD

FOR TIME: 50-40-30-20-10 reps of double-unders and sit-ups

Barbara WOD

FOR TIME: Five rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, 50 air squats, 3 minutes rest

Barbara Workout

Chelsea WOD

EMOM: 5 pull-ups, 10 push-ups, 15 air squats for a total of 30 minutes

Chelsea Workout

Cindy WOD

AMRAP: As many rounds as possible in 20 minutes: 5 pull-ups, 10 push-ups, 15 air squats

Diane WOD

FOR TIME: 21-15-9 reps of deadlifts (225/155lb) and handstand push-ups

Elizabeth WOD

FOR TIME: 21-15-9 reps of squat cleans (135/95lb) and ring dips

Elizabeth Workout

Eva WOD

FOR TIME: Five rounds for time: 800-meter run, 30 kettlebell swings (2 pood), 30 pull-ups

Fran WOD

FOR TIME: 21-15-9 reps of thrusters (95/65lb) and pull-ups

Grace WOD

FOR TIME: 30 clean-and-jerks (135/95lb)

Helen WOD

FOR TIME: Three rounds for time: 400-meter run, 21 kettlebell swings (50/35lb), 12 pull-ups

Isabel WOD

FOR TIME: 30 snatches (135/95lb)

Jackie WOD

FOR TIME: 1,000-meter row, 50 thrusters (45/35lb), 30 pull-ups

Karen WOD

FOR TIME: 150 wall ball shots (20/14lb)

Kelly WOD

FOR TIME: Five rounds for time: 400-meter run, 30 box jumps (24/20 inch), 30 wall ball shots (20/14 lbs)

Linda WOD

FOR TIME: 10-9-8-7-6-5-4-3-2-1 reps of deadlift (1.5 BW), bench press (BW), clean (0.75 BW)

Lynne WOD

MAX REPS: Five rounds for max reps: bench press (body weight) and pull-ups

Mary WOD

AMRAP: As many rounds as possible in 20 minutes: 5 handstand push-ups, 10 pistols (alternating legs), 15 pull-ups

Nancy WOD

FOR TIME: Five rounds of 400-meter run and 15 overhead squats (95/65lb)

Nicole WOD

AMRAP: As many rounds as possible in 20 minutes: 400-meter run and max reps pull-ups

The first CrossFit benchmark workouts were introduced in September 2003: Angie, Barbara, Chelsea, Diane, Elizabeth and Fran. These six workouts, as their names suggest, were called “The Girls”. As benchmark workouts, the six girls represent the CrossFit ideal and serve as a way for athletes to benchmark and measure performance over time.

The first group of three girls, Angie, Barbara and Chelsea, are simple – yet tough – workouts based entirely on common calisthenics, with each one providing a uniquely different metabolic challenge. The second group of girls, Diane, Elizabeth and Fran, combine the calisthenic elements with fundamental weightlifting movements, resulting in functional whole body workouts that represent what CrossFit is all about.