View all 21 of the famous ‘CrossFit Girls’ benchmark workouts.
Barbara WOD
FOR TIME: Five rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, 50 air squats, 3 minutes rest
Cindy WOD
AMRAP: As many rounds as possible in 20 minutes: 5 pull-ups, 10 push-ups, 15 air squats
Eva WOD
FOR TIME: Five rounds for time: 800-meter run, 30 kettlebell swings (2 pood), 30 pull-ups
Helen WOD
FOR TIME: Three rounds for time: 400-meter run, 21 kettlebell swings (50/35lb), 12 pull-ups
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)
Mary WOD
AMRAP: As many rounds as possible in 20 minutes: 5 handstand push-ups, 10 pistols (alternating legs), 15 pull-ups
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.