Crossfit Benchmark Workouts – “The Girls”

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

Greg Glassman

I think anything that leaves you laying on your back gasping for air wondering what just happened to you should be named after a girl.

Here is a overview about some of the most common Crossfit Benchmark Workouts (WODs) people looking for:

Angie

For time:

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

Barbara

5 Rounds for time, 3 minutes rest between rounds:

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

Chelsea

On the minute every minute for 30 minutes [OMEM]:

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

Diane

21-15-9 reps –

3 rounds for time:

• Deadlift 225 lbs [100 kg]
• Handstand push-ups

Elizabeth

21-15-9 reps –

3 rounds for time:

• Clean 135 lbs [60 kg]
• Ring Dips – rounds for time

Fran

21-15-9 reps –

 3 rounds for time:

• Thruster 95 lbs [42.5 kg]
• Pull Ups – rounds for time

Grace

30 reps for Time:

• Clean and Jerk – 135 lbs [60 kg]

Helen

3 rounds for time:

• 400 meter run
• 1.5 pood Kettlebell
• swing (21 times)
• Pull-ups (12 reps)

Isabel

30 reps for time

• Snatch 135 lbs [60 kg]

Jackie

For time:

• 1000 meter row
• Thruster 45 lbs  [20 kg] (50 reps)
• Pull-ups (30 reps)

Karen

For time:

• Wall-ball 150 shots

Linda

10/9/8/7/6/5/4/3/2/1 of the triplet – for time:

• Clean 3/4 BW
• Bench BW
• Deadlift 1 & 1/2 BW

Mary

Complete as many rounds as possible in 20 minutes:

• 5 Handstand push-ups
• 10 x 1-legged squats
• 15 Pull-ups

Nancy

5 Rounds for time:

• 400 meter run
• Overhead squat 95 lbs [42.5 kg]