Girl CrossFit Workouts (Plus RX, Scaled and Beginner Tips to Get Better)

DIANE

  • 21-15-9 Reps For Time
  • Deadlifts (225/155 lb)
  • Handstand Push-Ups

With a running clock, as fast as possible perform 21 Deadlifts and 21 Handstand Push-Ups, then 15 Deadlifts and 15 Handstand Push-Ups, then 9 Deadlifts and 9 Handstand Push-Ups.

Score is the time it takes to complete all 90 reps.

Good Times for “Diane” (estimate)
– Beginner: 10-14 minutes
– Intermediate: 6-9 minutes
– Advanced: 5-6 minutes
– Elite: <4 minutes

crossfit workoutsSource: CrossFit Inc

Scaling Options

“Diane” is meant to be done quickly (shoot for 10 minutes or less) and relatively unbroken. The Deadlifts should feel moderate. Scale the load and/or skill level so you can move fast through this WOD.

Intermediate 
21-15-9
Deadlifts (155/105 lb)
Push-Ups 

Beginner
21-15-9
Deadlifts (95/65 lb)
Incline Push-Ups 

Tips for the Diane WOD

  • Focus on speed. Use a 10 minute time cap for this workout.
  • Scale where needed, especially if handstand push-ups are new to you. Do the movements with the time cap in mind.

NANCY

  • 5 Rounds For Time
  • 400 meter Run
  • 15 Overhead Squats (95/65 lb)

With a running clock, as fast as possible perform 5 rounds of the work in the order written: 400 meter Run and 15 Overhead Squats.

Score is the time on the clock when the final repetition (the 15th Overhead Squat in round 5) is completed.

Good Times for “Nancy”
– Beginner: 17-20+ minutes
– Intermediate: 13-16 minutes
– Advanced: 10-12 minutes
– Elite: <9  minutes

Scaling Options

This benchmark couplet is meant to be light and fast. Reduce the load on the Overhead Squat so you can perform all the reps unbroken and still run fast.

Intermediate
5 Rounds for Time of:
400 meter Run
15 Overhead Squats (65/45 lb)

Beginner Option
4 Rounds for Time of:
400 Meter Run
10 Overhead Squats (45/35 lb)

Tips for the Nancy WOD

  • Use the runs tactically – you can either make up time here or get some rest depending on your ability.
  • Pace yourself. This is an endurance test, not a sprint.
  • Practice overhead squats with a PVC pipe to master the technique before using a weighed bar.

JACKIE

  • For Time
  • 1,000 meter Row
  • 50 Thrusters (45/35 lb bar)
  • 30 Pull-Ups

Complete the work in the order written: 1,000 Meter Row, then 50 Thrusters, then 30 Pull-Ups.

Score is the time it takes to complete all the work.

Good Times for “Jackie” (source)
– Beginner: 10-12 minutes
– Intermediate: 7-10 minutes
– Advanced: 6-7 minutes
– Elite: <6 minutes

Crossfit workoutsSource: Stevie D Photography

Scaling Options

“Jackie” is meant to feel light and should be done fast. The intensity should be high. Scale the load and/or the skill levelso you can finish this WOD in around 10 minutes or less.

Intermediate Option
For time:
1,000 meter Row
50 Thrusters (35/22 lb)
30 Pull-Ups

Beginner Option
For time:
800 meter Row
35 Thrusters (22/12 lb)
20 Ring Rows

Tips for the Jackie WOD

  • Get your pace right. You should be going for speed but don’t burn out before the thrusters and pull-ups.
  • Break up the thrusters and pull-ups as needed. Avoid going to failure.
  • Scale the weight of the thrusters if required.

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