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15 Benchmark Girl WODs Every CrossFit Athlete Needs to Try

You probably have had an experience with one of the CrossFit Girl WODs that left you wishing you had an extra pair of lungs.

Why are Crossfit Workouts named after girls? According to CrossFit Founder Greg Glassman, he named the benchmark workouts after girls in a similar way that storms are named after girls using the National Weather Service. He felt that because these workouts are so physically demanding, they leave you feeling as though a storm has hit you!

They are designed to be repeated at intervals to test how your fitness is progressing and improving.

CrossFit Benchmar Girl WODs

1. Angie

For time:

  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 squats

2. Chelsea

30 minutes EMOM:

  • 5 pull-ups
  • 10 push-ups
  • 15 squats 

3. Elizabeth

21-15-9 reps for time of:

  • 135-lb cleans
  • Ring dips

4. Fran

21-15-9 reps for time of:

  • 95-lb thruster
  • Pull-ups

5. Isabel

30 reps for time:

  • 135 lb snatch
CrossFit Girl WODsSource: Courtesy of CrossFit Inc.

CrossFit Benchmark Girl WODs

6. Grace

30 reps for time of:

  • 135-lb clean and jerks

7. Karen

For time:

  • 150 wall-ball shots (20 lb ball)

8. Mary

AMRAMP in 20 minutes:

  • 5 handstand push-ups
  • 10 pistol squats (alternating)
  • 15 pull-ups

9. Annie

50-40-30-20-10 reps for time:

  • double-unders
  • sit-ups

10. Maggie

5 rounds for time:

  • 20 handstand push-ups
  • 40 pull-ups
  • 60 pistol squats (alternating)
efficient pistol squats with bad ankle mobilitySource: Pavigym Prama on Unsplash

CrossFit Benchmark Girl WODs

11. Amanda

9-7-5 reps for time:

  • Muscle-ups
  • 135 lb squat snatches

12. Lynne

5 rounds for max reps of:

  • Bodyweight bench presses
  • Pull-ups

13. Candy

5 rounds for time:

  • 20 pull-ups
  • 40 push-ups
  • 60 squats

14. Nicole

AMRAP in 20 minutes:

  • run 400 metres
  • Max-rep pull-ups

15. Nancy

5 rounds for time:

  • 400-metre run
  • 95lb overhead squats (15 reps)
how to build enduranceSource: Courtesy of CrossFit Inc.

Read More: A Guide to the Benchmark Hero CrossFit Workouts

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