The CrossFit Girls
Classic CrossFit benchmark workouts named after women. These workouts are designed to test your fitness and track progress over time.
Amanda
For Time9-7-5 reps for time
- Muscle-ups
- Squat Snatches (135/95 lb)
Angie
For TimeFor time
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Air Squats
Annie
For Time50-40-30-20-10 reps for time
- Double-unders
- Sit-ups
Barbara
Rounds5 rounds for time (3 min rest between rounds)
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Air Squats
Candy
Rounds5 rounds for time
- 20 Pull-ups
- 40 Push-ups
- 60 Squats
Chelsea
EMOMEvery minute on the minute for 30 minutes
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
Cindy
AMRAP20 minute AMRAP
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
Diane
For Time21-15-9 reps for time
- Deadlifts (225/155 lb)
- Handstand Push-ups
Elizabeth
For Time21-15-9 reps for time
- Squat Cleans (135/95 lb)
- Ring Dips
Erin
Rounds5 rounds for time
- 15 Split Cleans (135/95 lb)
- 21 Pull-ups
Eva
For Time5 rounds for time
- 800m Run
- 30 Kettlebell Swings (2 pood/1.5 pood - 70/53 lb)
- 30 Pull-ups
Fran
For Time21-15-9 reps for time
- Thrusters (95/65 lb)
- Pull-ups
Grace
For Time30 reps for time
- Clean & Jerk (135/95 lb)
Gwen
Rounds15-12-9 reps touch-and-go clean and jerks
- Clean and Jerk (135/95 lb)
Haley
For Time100 Snatches for time
- Snatch (135/95 lb)
Helen
Rounds3 rounds for time
- 400m Run
- 21 Kettlebell Swings (53/35 lb)
- 12 Pull-ups
Hope
Rounds3 rounds of 5 movements, scored like Fight Gone Bad
- Burpees
- Power Snatch (75/55 lb)
- Box Jumps (24/20 in)
- Thrusters (75/55 lb)
- Chest-to-Bar Pull-ups
Hungover Helen
Rounds3 rounds for time
- 800m Run
- 42 Kettlebell Swings (53/35 lb)
- 21 Pull-ups
Isabel
For Time30 reps for time
- Snatches (135/95 lb)
Jackie
For TimeFor time
- 1000m Row
- 50 Thrusters (45/35 lb)
- 30 Pull-ups
Karen
For Time150 reps for time
- Wall Ball Shots (20/14 lb to 10/9 ft target)
Kelly
For Time5 rounds for time
- 400m Run
- 30 Box Jumps (24/20 inch)
- 30 Wall Ball Shots (20/14 lb)
Linda
For Time10-9-8-7-6-5-4-3-2-1 reps for time
- Deadlifts (1.5x bodyweight)
- Bench Press (bodyweight)
- Cleans (0.75x bodyweight)
Lola
AMRAP5-minute AMRAP
- 5 Push-ups
- 1 Rope Climb (15 ft)
Lynne
Rounds5 rounds, max reps
- Bench Press (bodyweight)
- Pull-ups (max reps)
Maggie
Rounds5 rounds for time
- 20 Handstand Push-ups
- 40 Pistols (alternating)
- 60 Pull-ups
Marguerita
For Time50-40-30-20-10 reps
- Double-unders
- Sit-ups
Mary
AMRAPAMRAP 20 minutes
- 5 Handstand Push-ups
- 10 Pistols (alternating)
- 15 Pull-ups
Nancy
For Time5 rounds for time
- 400m Run
- 15 Overhead Squats (95/65 lb)
Nasty Girls
Rounds3 rounds for time
- 50 Air Squats
- 7 Muscle-ups
- 10 Hang Power Cleans (135/95 lb)
Naughty Nancy
Rounds5 rounds for time
- 400m Run
- 15 Overhead Squats (115/75 lb)
Nicole
AMRAPAMRAP 20 minutes
- 400m Run
- Max Pull-ups
Nutts
For Time10-1 descending ladder
- Handstand Push-ups
- Deadlifts (250/175 lb)
- Box Jumps (30/24 in)
- Pull-ups
Frequently Asked Questions