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 Workout

Angie WOD

For Time

100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats

Angie Workout

Annie WOD

For Time

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

Annie Workout

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

Cindy Workout

Diane WOD

For Time

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

Diane Workout

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

Eva Workout

Fran WOD

For Time

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

Fran Workout

Grace WOD

For Time

30 clean-and-jerks (135/95lb)

Grace Workout

Helen WOD

For Time

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

Helen Workout

Isabel WOD

For Time

30 snatches (135/95lb)

Isabel Workout

Jackie WOD

For Time

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

Jackie Workout

Karen WOD

For Time

150 wall ball shots (20/14lb)

Karen Workout

Kelly WOD

For Time

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

Kelly Workout

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)

Linda Workout

Lynne WOD

Max Reps

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

Lynne Workout

Mary WOD

AMRAP

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

Mary Workout

Nancy WOD

For Time

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

Nancy Workout

Nicole WOD

AMRAP

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

Nicole Workout

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.