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.
Since the original six benchmark workouts there’s been numerous additions, including “The New Girls”, with a current total of 21 girl benchmark workouts. All of the workouts can be viewed below.
Amanda — For time: 9-7-5 reps of muscle-ups and squat snatches (135/95lb). (View the Amanda WOD)
Angie — For time: 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats. (View the Angie WOD)
Annie — For time: 50-40-30-20-10 reps of double-unders and sit-ups. (View the Annie WOD)
Barbara — For time: five rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, 50 air squats, 3 minutes rest. (View the Barbara WOD)
Chelsea — Every minute on the minute (EMOM): 5 pull-ups, 10 push-ups, 15 air squats for a total of 30 minutes. (View the Chelsea WOD)
Cindy — As many rounds as possible (AMRAP) in 20 minutes: 5 pull-ups, 10 push-ups, 15 air squats. (View the Cindy WOD)
Diane — For time: 21-15-9 reps of deadlifts (225/155lb) and handstand push-ups. (View the Diane WOD)
Elizabeth — For time: 21-15-9 reps of squat cleans (135/95lb) and ring dips. (View the Elizabeth WOD)
Eva — Five rounds for time: 800-meter run, 30 kettlebell swings (2 pood), 30 pull-ups. (View the Eva WOD)
Fran — For time: 21-15-9 reps of squat cleans (135/95lb) and ring dips. (View the Fran WOD)
Grace — For time: 30 clean-and-jerks (135/95lb). (View the Grace WOD)
Helen — Three rounds for time: 400-meter run, 21 kettlebell swings (50/35lb), 12 pull-ups. (View the Helen WOD)
Isbael — For time: 30 snatches (135/95lb). (View the Isbael WOD)
Jackie — For time: 1,000-meter row, 50 thrusters (45/35lb), 30 pull-ups. (View the Jackie WOD)
Karen — For time: 150 wall ball shots (20/14lb). (View the Karen WOD)
Kelly — Five rounds for time: 400-meter run, 30 box jumps (24/20 inch), 30 wall ball shots (20/14 lbs). (View the Kelly WOD)
Linda — 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). (View the Linda WOD)
Lynne — Five rounds for max reps: bench press (body weight) and pull-ups. (View the Lynne WOD)
Mary — As many rounds as possible (AMRAP) in 20 minutes: 5 handstand push-ups, 10 pistols (alternating legs), 15 pull-ups. (View the Mary WOD)
Nancy — For time: five rounds of 400-meter run and 15 overhead squats (95/65lb). (View the Nancy WOD)
Nicole — As many rounds as possible (AMRAP) in 20 minutes: 400-meter run and max reps pull-ups. (View the Nicole WOD)