CrossFit Girls: A Comprehensive 2021 Guide on Benchmark WODs

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!

Click here to skip to our top pick

crossfit girls benchmark wod

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 workout

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.

crossfit girls names

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!


For time:

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats

Read More: Angie WOD Strategy

crossfit pushup


5 Rounds for Time:

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats

*Rest 3 minutes between rounds.

crossfit squat


Every minute on the minute for 30 minutes:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Read More: Top 5 Best CLA Supplements



  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Read More: Cindy WOD Strategy

crossfit pullup



  • 225lb Deadlift
  • Handstand Push-ups

Read More: Diane WOD: A Classic CrossFit Couple WOD



  • 135lb Clean
  • Ring Dips
crossfit ring dip



  • 95 lb Thrusters
  • Pull-Ups


For Time:

  • 135 lb Clean and Jerk, 30 reps


3 rounds for time:

  • 400m Run
  • 21 Kettlebell Swings, 1.5 pood
  • 12 Pull-ups

Read More: Helen WOD Strategy

crossfit running


For Time:

  • 135lb Snatch, 30 reps


For Time:

  • 1k Row
  • 50 Thrusters, 45 lbs
  • 30 Pull-ups

Read Also: Top 5 Air Bikes For CrossFit


For Time:

  • 150 Wallball Shots, 20 lbs
  • *10 ft target


For Time:


  • Clean, 75% Bodyweight
  • Bench Press, Bodyweight
  • Deadlift, 1.5x Bodyweight

Read Also: Loredo WOD – How to stay disciplined and pace yourself

crossfit girls facts



  • 5 Handstand Push-ups
  • 10 Pistol Squats, alternating
  • 15 Pull-ups


5 Rounds For Time:

  • 400m Run
  • 15 Overhead Squats, 95 lbs

For tips on Nancy WOD, check out this post.

crossfit overhead squat


For Time:

  • 50-40-30-20-10
  • Double Unders
  • Ab-Mat Sit-Ups


5 Rounds For Time:

  • Run 800m
  • 30 Kettlebell Swings, 2 pood
  • 30 Pull-ups


5 Rounds For Time:

  • Run 400m
  • 30 Box Jumps, 24 inch box
  • 30 Wallball Shots, 20 lbs

Read Also: White – First Female Hero WOD


5 Rounds, For Max Reps (Not For Time):

  • Bodyweight Bench Press
  • Pull-ups
crossfit benchpress



  • Run 400m
  • Max Rep Pull-Ups
  • Record total number of pull-ups.

Read Also: Badger WOD – Save Your Hands, Drop Your Cleans



  • 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!