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

CHELSEA

  • EMOM in 30 minutes
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

Every minute on the minute (EMOM) for 30 minutes, perform 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats. If there is any time left in each minute, rest until the next minute starts.

Score is the number of rounds finished in 30 minutes, with the best possible score being 30 rounds. For the rounds to count, they must be performed every minute on the minute.

If you fall behind the clock, keep going and get as many rounds as possible (AMRAP-style) in the remaining time. Bear in mind, though, that your “Chelsea” score will only count the number of rounds you completed as an EMOM.

Good Scores for “Chelsea”
“Chelsea” is an EMOM type of WOD, which means the goal is to just finish the prescribed work in under a minute for 30 minutes straight. Intermediate athletes should be able to finish all 30 rounds as prescribed.

josh bridges air squat wod

Scaling
This benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the volume and/or skill level but maintain the same interval structure.

Beginner Option
Every minute on the minute for 20 minutes perform:
3 Jumping Pull-Ups
6 Incline Push-Ups
9 Air Squats

If you fall behind the clock, keep going for 20 minutes and see how many rounds (AMRAP-style) you can complete. Again, your score will only be the number of rounds you completed as an EMOM.

Advanced Option
If you’ve finished “Chelsea” as prescribed in the past, try adding more volume: Add 1 rep to each exercise—i.e., 6 Pull-Ups, 11 Push-Ups, and 16 Air Squats each minute—and see if you can go the full 30 minutes.

Tips for the Chelsea WOD

  • Work on maintaining a good speed that provides sufficient rest but don’t go too hard at the start.
  • Consider scaling any of the movements you can’t do comfortably at speed, otherwise you’re not going to get far into the total of 30 rounds.
  • Break up the reps as you get tired.

KELLY

  • 5 Rounds For Time
  • 400 meter Run
  • 30 Box Jumps (24/20 in)
  • 30 Wall Ball Shots (20/14 lb)

Good Times for “Kelly” (source)
– Beginner: 34-38 minutes
– Intermediate: 25-31 minutes
– Advanced: 19-22 minutes
– Elite: <18 minutes

wall ballsSource: Wodshots

Scaling
Intermediate
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

♀ 16-inch box, 12-lb. ball
♂ 20-inch box, 14-lb. ball
10 foot target for both.

Beginner (A)
5 rounds for time of:
Run 300 meters
30 box jumps
30 wall-ball shots

♀ 12-inch box, 8-lb. ball
♂ 16-inch box, 12-lb. ball
10 foot target for both.

Beginner (B)
5 rounds for time of:
Run 200 meters
30 box jumps
30 wall-ball shots

♀ 10-inch box, 6-lb. ball
♂ 12-inch box, 8-lb. ball
10 foot target for both.

Tips for the Kelly WOD

  • Keep a good pace on the 400-meter run. Remember this is an endurance test.
  • Break up the box jumps and wall ball shots where required, avoiding going to failure.
  • Scale the weight/movement if needed.

MARY

  • AMRAP in 20 minutes
  • 5 Handstand Push-Ups
  • 10 Pistols (alternating legs)
  • 15 Pull-Ups

On a 20-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written: 5 Handstand Push-Ups followed by 10 Pistols followed by 15 Pull-Ups.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

Good Scores for “Mary” (source)
– Beginner: 7-8 rounds
– Intermediate: 9-12 rounds
– Advanced: 13-16 rounds
– Elite: 17+ rounds

Crossfit pistol technique
pistols

Scaling Options

“Mary” is a WOD that requires above-average gymnastics skills: Handstand Push-Ups, Pistols, and Pull-Ups. Scale the skill level of these movements so you can move smoothly throughout this WOD. You’ll lose the intended stimulus of “Mary” if you treat the workout like a skill session.

Intermediate Option
20 Minute AMRAP
2 Handstand Push-Ups
6 Pistols (alternating legs)
10 Pull-Ups

Beginner Option
20 Minute AMRAP
5 Push-Ups 
10 Alternating Stationary Lunges 
15 Ring Rows 

Tips for the Mary WOD

    • Manage your pace sensibly. This is an endurance WOD.
    • Break the reps up as you tire, e.g. split the 15 pull-ups into 3×5.
    • Scale the movements if required.

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