Did you know that there is a list of workouts? The CrossFit girl workout list is pretty decent, but also really awesome.
What are “The Girls” CrossFit workouts and why would you want to do any of these?
These workouts are considered benchmark wods (workouts of the day) and they’re typically used to see how well you’re progressing in your workouts.
The goal is to try to beat your previous time in any of the CrossFit Girl wods.
These are pretty tough workouts named after CrossFit Athletes.
Generally speaking, CrossFit wods are used to improve your aerobic health. These workouts use a mixture of bodyweight movements, gymnastic movements, and barbell movements.
Greg Glassman, the founder of CrossFit, introduced the idea of the benchmark workout as a way to test your abilities. In the beginning, there were only 6 workouts that became the first set of CrossFit girl’s wods and they were really popular.
The Girls CrossFit Benchmarks Wods
Here’s a list of the CrossFit girl’s workouts… choose your choice of girls and get to rocking it.
Each of the women’s names represents an actual person. These are the classic benchmark workouts that were originally part of the workout of the day on the CrossFit journal website.
- Amanda: For Time: 9-7-5 reps of muscle-ups and squat snatches (135/95lb)
- Angie: For Time: 100 pull-ups, 100 push-ups, 100 situps, 100 squats
- Annie: For Time: 50-40-30-20-10 reps of double-unders and sit-ups
- Barbara: For Time: 5 rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, 50 air squats, (3 minutes rest between rounds)
- Candy: 5 rounds for time: 20 pull-ups, 40 push-ups, 60 air squats
- Chelsea: Every Minute On the Minute (EMOM) for 30 minutes: 5 pull-ups, 10 push-ups, 15 air squats (or 30 rounds)
- Cindy: As Many Rounds As Possible (AMRAP) in 20 minutes: 5 pull-ups, 10 push-ups, 15 air squats
- Diane: For Time: 21-15-9 reps of squat deadlifts (225/155lb) and ring dips
- Elizabeth: For Time: 21-15-9 reps of squat cleans (135/95lb) and ring dips:
- Eva: 5 rounds for time: 800-meter run, 30 kettlebell swings (2 pood), 30 pull-ups
- Fran: For Time: 21-15-9 reps of squat thruster (95/75lb) and pull-ups
- Grace: For Time: 30 clean-and-jerks (135/95lb)
- Gwen: 15-12-9 reps for load: clean-and-jerks (unbroken). Rest as needed between sets. (goal is unbroken sets)
- Helen: 3 rounds for time: 400-meter run, 21 kettlebell swings (50/35lb), 12 pull-ups
- Hope: 3 rounds of burpees, 75 lb power snatch, box jump (24-inch box), 75lb thruster, and chest-to-bar pull-ups. Complete as many reps at each station for the full minute of each exercise before moving to the next station. (mimics the Fight Gone Bad wod format).
- Isabel: For Time: 30 snatches (135/95lb)
- Jackie: For Time: 1000-meter row, 50 thrusters (45/35lb), 30 pull-ups
- Karen: For Time: 150 wall ball shots (20/14lb)
- Kelly: 5 rounds for time: 400-meter run, 30 box jumps (24/20in) 30 wall-ball shots (20/14lb)
- Linda: For Time: 10-9-8-7-6-5-4-3-2-1 reps: deadlift (1.5x bodyweight), bench press (bodyweight), clean (0.75x bodyweight)
- Lynne: 5 rounds max reps: bench press (bodyweight) and pull-ups
- Maggie: 5 rounds for time: 20 handstand push-ups, 40 pull-ups, 60 pistols (alternating legs)
- Marguerita: 50 reps for time: burpee, push-up, jumping-jack, sit-up, handstand
- Mary: AMRAP in 20 minutes: 5 handstand push-ups, 10 pistols (alternating legs), 15 pull-ups
- Megan: 21-15-9 reps for time: burpees, kettlebell swings (53/35), double-unders
- Nancy: For Time: five rounds of 400-meter run and 15 overhead squats (95/65lb)
- Nicole: AMRAP in 20 minutes: 400-meter run and max reps pull-ups
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What is the Nasty Girls workout?
The Nasty Girls workout was aired on the main site as a regular CrossFit training workout, but it took off when 3 women in a video completed the workout. After that, it became a tough workout that people use as a new benchmark to complete.
The “Nasty Girls” Workout
3 rounds for time
50 air squats
10 hang power cleans (135/95lb)
What is a CrossFit Hero Workout?
The hero wods are dedicated to people who made the ultimate sacrifice. Those who have died in the line of duty. Some first responder, some are military, some are police officers… you get the drift.
These workouts were created to honor them. These are different from The Girls.