Crossfit Girl Workouts
View all 21 of the famous ‘CrossFit Girls’ benchmark workouts.
Five rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, 50 air squats, 3 minutes rest
As many rounds as possible in 20 minutes: 5 pull-ups, 10 push-ups, 15 air squats
Five rounds for time: 800-meter run, 30 kettlebell swings (2 pood), 30 pull-ups
Three rounds for time: 400-meter run, 21 kettlebell swings (50/35lb), 12 pull-ups
Five rounds for time: 400-meter run, 30 box jumps (24/20 inch), 30 wall ball shots (20/14 lbs)
10-9-8-7-6-5-4-3-2-1 reps of deadlift (1.5 BW), bench press (BW), clean (0.75 BW)
As many rounds as possible in 20 minutes: 5 handstand push-ups, 10 pistols (alternating legs), 15 pull-ups
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.