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 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)
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)
Read More: A Guide to the Benchmark Hero CrossFit Workouts
Image Sources
- ring muscle ups workouts: Courtesy of CrossFit Inc.
- how-to-build-endurance-the-right-way: Courtesy of CrossFit Inc.
- Lauren-Fisher: Photo courtesy of CrossFit Inc