View all 21 of the famous ‘CrossFit Girls’ benchmark workouts.
FOR TIME: 9-7-5 reps of muscle-ups and squat snatches (135/95lb)
FOR TIME: 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats
FOR TIME: 50-40-30-20-10 reps of double-unders and sit-ups
FOR TIME: Five rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, 50 air squats, 3 minutes rest
EMOM: 5 pull-ups, 10 push-ups, 15 air squats for a total of 30 minutes
AMRAP: As many rounds as possible in 20 minutes: 5 pull-ups, 10 push-ups, 15 air squats
FOR TIME: 21-15-9 reps of deadlifts (225/155lb) and handstand push-ups
FOR TIME: 21-15-9 reps of squat cleans (135/95lb) and ring dips
FOR TIME: Five rounds for time: 800-meter run, 30 kettlebell swings (2 pood), 30 pull-ups
FOR TIME: 21-15-9 reps of thrusters (95/65lb) and pull-ups
FOR TIME: Three rounds for time: 400-meter run, 21 kettlebell swings (50/35lb), 12 pull-ups
FOR TIME: 1,000-meter row, 50 thrusters (45/35lb), 30 pull-ups
FOR TIME: Five rounds for time: 400-meter run, 30 box jumps (24/20 inch), 30 wall ball shots (20/14 lbs)
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)
MAX REPS: Five rounds for max reps: bench press (body weight) and pull-ups
AMRAP: As many rounds as possible in 20 minutes: 5 handstand push-ups, 10 pistols (alternating legs), 15 pull-ups
FOR TIME: Five rounds of 400-meter run and 15 overhead squats (95/65lb)
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.