Still don’t know which CrossFit WOD would serve best your workout requirements?
Fortunately for you, you’re in the right spot!
In this Athletic Muscle guide, I’ll be covering:
- What is a benchmark workout?
- Why are they girls names?
- What are the different CrossFit girls WODs?
- And a whole lot more!
The CrossFit Girls benchmark workouts are a fundamental element of CrossFit.
Released for the first time in 2003—and built on every year since—these WODs are written to leave you gasping on the floor.
Here’s a full list of the CrossFit girls workouts, along with all the strategy guides for getting the best score you can. Good luck!
Read Also: What is a Metcon Workout & 5 Conditioning Workouts for Beginners
What is a Benchmark Workout?
From the earliest days of CrossFit, benchmark WODs were written to measure and benchmark your performance as a CrossFit athlete.
All of them designed with the components of fitness in mind, and many contain the foundational exercises of CrossFit.
Benchmark workouts were first introduced by Coach Glassman in the September 2003 edition of the CrossFit Journal. Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran were the original six CrossFit benchmarks.
You may notice that the first three (Angie, Barbara Chelsea) are all bodyweight workouts.
The latter three pair a barbell and bodyweight exercise, or in the words of Coach Glassman, they’re, “distinguished by couplets of fundamental weightlifting and calisthenic or gymnastic elements.”
Read Also: What are the best calisthenics equipment to building a home gym?
Why are they Girls Names?
Like storms, Coach Glassman decided to name CrossFit WODs after girls to distinguish them and help people remember each workout.
To be fair, it is a lot more fun saying you got “rocked by Fran” than “by a descending couplet of thrusters and pull-ups.
Read More: CrossFit BodyWeight Workouts – WODs You Can Do At Home
The “CrossFit Girls” WODs
Below you’ll find a list of all CrossFit girl benchmark WODs. Click the links to read our strategy guide for each workout (to be updated over time). Good luck!
Angie
For time:
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
Read More: Angie WOD Strategy
Barbara
5 Rounds for Time:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
*Rest 3 minutes between rounds.
Chelsea
Every minute on the minute for 30 minutes:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Read More: Top 5 Best CLA Supplements
Cindy
AMRAP 20:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Read More: Cindy WOD Strategy
Diane
21-15-19
- 225lb Deadlift
- Handstand Push-ups
Read More: Diane WOD: A Classic CrossFit Couple WOD
Elizabeth
21-15-9
- 135lb Clean
- Ring Dips
Fran
21-15-9
- 95 lb Thrusters
- Pull-Ups
Grace
For Time:
- 135 lb Clean and Jerk, 30 reps
Helen
3 rounds for time:
- 400m Run
- 21 Kettlebell Swings, 1.5 pood
- 12 Pull-ups
Read More: Helen WOD Strategy
Isabel
For Time:
- 135lb Snatch, 30 reps
Jackie
For Time:
- 1k Row
- 50 Thrusters, 45 lbs
- 30 Pull-ups
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Karen
For Time:
- 150 Wallball Shots, 20 lbs
- *10 ft target
Linda
For Time:
10/9/8/7/6/5/4/3/2/1:
- Clean, 75% Bodyweight
- Bench Press, Bodyweight
- Deadlift, 1.5x Bodyweight
Read Also: Loredo WOD – How to stay disciplined and pace yourself
Mary
AMRAP 20:
- 5 Handstand Push-ups
- 10 Pistol Squats, alternating
- 15 Pull-ups
Nancy
5 Rounds For Time:
- 400m Run
- 15 Overhead Squats, 95 lbs
For tips on Nancy WOD, check out this post.
Annie
For Time:
- 50-40-30-20-10
- Double Unders
- Ab-Mat Sit-Ups
Eva
5 Rounds For Time:
- Run 800m
- 30 Kettlebell Swings, 2 pood
- 30 Pull-ups
Kelly
5 Rounds For Time:
- Run 400m
- 30 Box Jumps, 24 inch box
- 30 Wallball Shots, 20 lbs
Read Also: White – First Female Hero WOD
Lynne
5 Rounds, For Max Reps (Not For Time):
- Bodyweight Bench Press
- Pull-ups
Nicole
AMRAP 20:
- Run 400m
- Max Rep Pull-Ups
- Record total number of pull-ups.
Read Also: Badger WOD – Save Your Hands, Drop Your Cleans
Amanda
9-7-5
- Muscle-Ups
- 135 lb Snatch
Want More WOD Advice?
Benchmark WODs, especially the girls, are a cornerstone of CrossFit.
Any seasoned CrossFitter will tell you they’ve done each WOD on this list multiple times.
Use these benchmark WODs to test your fitness, and be sure to check out the other training advice and gear guides on Athletic Muscle.
Learn to train smarter and how to set more PRs!
