Girl CrossFit workouts are important training milestones withing the CrossFit training methodology. They act as a great way to test your fitness against your previous self and see how you have improved and developed. Firstly, you should always compete against yourself as it is the best way to measure progress. But if you also enjoy the competitive element of CrossFit then check the following workouts to see how good you are.
Each of the following Girl CrossFit workouts comes complete with the RX, scaled and beginner options. You will also find a list that tells you where your score will place you in relation to other CrossFit athletes based on your time or how many rounds and reps you completed.
Each workout also contains strategy tips so that you can improve, whatever level you are currently at.
Have fun and keep enjoying your training.
Girl CrossFit workouts
CINDY
- AMRAP in 20 minutes
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
On a 20-minute clock, perform as many rounds and reps as possible (AMRAP) of the work in the order written. 1 round is equal to 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats.
Score is the total number of rounds and reps completed before the 20-minute clock stops.
Good Score for “Cindy” (source)
– Beginner: 11-12 rounds
– Intermediate: 13-17 rounds
– Advanced: 19-22 rounds
– Elite: 24+ rounds
Scaling Options
If Rx pull-ups or Rx push-ups aren’t something you can do yet, choose a challenging scale that still allows you to reach full range of motion. Pull-ups where the chin never actually makes it over the bar or push-ups where the chest never touches the ground will not help you get any closer to an Rx pull-up or push-up. Full range of motion movement is better.
Beginner
5 Ring Rows
10 Incline Box/Bench Push-Ups
15 Air Squats
STRATEGY
–
FRAN
- 21-15-9 Reps For Time
- Thrusters (95/65 lb)
- Pull-Ups
Perform the 21 Thrusters and 21 Pull-Ups, then 15 Thrusters and 15 Pull-Ups, then 9 Thrusters and 9 Pull-Ups, as fast as possible.
Score is the time it takes to complete all 90 reps.
Good Times for “Fran” (source)
– Beginner: 7-9 minutes
– Intermediate: 6-7 minutes
– Advanced: 4-6 minutes
– Elite: <3 minutes
Scaling
This WOD is meant to feel light, fast, and evoke pain—the good kind of pain. Both the thrusters and pull-ups should be done in large or unbroken sets. Scale the movements so you can go FAST—sets of two and three repetitions won’t get your lungs/legs/arms burning in the way they were intended to burn for this WOD.
Intermediate
21-15-9
Thrusters (75/55 lb)
Pull-Ups
Beginner
21-15-9
Dumbbell Thrusters (2×15/10 lb)
Ring Rows
STRATEGY
–
GRACE
- For Time
- 30 Clean-and-Jerks (135/95 lb)
Complete 30 clean and jerks for time. Power cleans or full cleans are acceptable. You may re-set after the clean, or catch the bar in the rack position for the clean and push straight into the jerk without pausing. Push jerks or split jerks are acceptable. Snatches are not allowed.
Score is the time it takes you to complete all 30 reps.
Good Times for “Grace” (source)
– Beginner: 6-7 minutes
– Intermediate: 4-5 minutes
– Advanced: 3-4 minutes
– Elite: <2 minutes
Scaling
“Grace” is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.
Intermediate Option
30 Clean-and-Jerks for Time (115/75 lb)
Beginner Option
30 Clean-and-Jerks for Time (75/55 lb)
STRATEGY
–
ANNIE
- 50-40-30-20-10 Reps For Time
- Double-Unders
- Sit-Ups
Complete the work in the order listed: 50 Double-Unders, followed by 50 Sit-Ups. Then 40 Double-Unders, followed by 40 Sit-Ups. Then 30 of each. Then 20 of each. Then 10 of each.
Score is the time it takes to complete all 300 repetitions.
Good Times for “Annie” (source)
– Beginner: 10-12 minutes
– Intermediate: 8-10 minutes
– Advanced: 7-8 minutes
– Elite: <6 minutes
Scaling Options
This WOD is meant to be relatively short—most athletes should finish “Annie” in 10 minutes or less. The repetitions should be fast and mostly unbroken.
If big, unbroken sets of Double-Unders aren’t available to you yet, sub them for Single-Unders. If big, unbroken sets of sit-ups aren’t available to you yet, reduce the volume.
When it comes to scaling movement, prioritize range of motion: Scale the first set of 50 sit-ups, for example, by dropping the volume to 25 perfect, full range of motion reps. 50 Crunches or half Sit-Ups aren’t nearly as beneficial as the full range of motion full Sit-Up.
Intermediate
30-25-20-15-10
Double-Unders
Sit-Ups
Beginner
30-25-20-15-10
Single-Unders
Anchored Sit-Ups
DOUBLE UNDER TIPS
–
KAREN
- For Time
- 150 Wall Ball Shots (20/14 lb, 10/9 ft)
With a running clock, complete the 150 repetitions as fast as possible (for time). Rest as needed, either holding the ball or with the ball on the ground.
Score is the time it takes to complete all 150 repetitions.
Good Times for “Karen” (source)
– Beginner: 12-15 minutes
– Intermediate: 8-11 minutes
– Advanced: 6-7 minutes
– Elite: <5 minutes
Scaling
This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required in order to set your best time.
Intermediate
For time:
150 wall-ball shots
Men: 14-lb. ball to 10-ft. target
Women: 10-lb. ball to 9-ft. target
Beginner
For time:
50 wall-ball shots
Men: 10-lb. ball to 10-ft. target
Women: 6-lb. ball to 9-ft. target
STRATEGY
Karen is intended to be a sprint, with elite CrossFit athletes able to finish the WOD in less than 5 minutes. Given the number of reps, keeping a good pace is essential, while it’s also very likely you will need to break down the number of reps into smaller groups to avoid burning out. There are several options for scaling: reduce the weight of the medicine ball, squat-to-box wall balls or if you’re not comfortable with any weight at all you can perform thrusters with a PVC pipe.
Tips for the Karen WOD
- Find a good pace and rhythm. Keep the movement as seamless as possible.
- Break up the reps sensibly. Pausing for a few seconds before carrying on is better than going to failure.
- Scale the weight/movement if needed.
HELEN
- 3 Rounds For Time
- 400 meter Run
- 21 Kettlebell Swings (1.5/1 pood)
- 12 Pull-Ups
With a running clock, as fast as possible perform the 3 rounds of work in the order written.
Score is the time it takes to complete 3 rounds.
Good Times for “Helen” (source)
– Beginner: 15-17 minutes
– Intermediate: 11-14 minutes
– Advanced: 9-10 minutes
– Elite: <8 minutes
Scaling
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.
Beginner Option
3 Rounds for Time:
200 meter Run
15 Kettlebell Swings (1/.75 pood)
9 Jumping Pull-Ups
Tips for the Helen WOD
- Pace the runs sensibly. This can be an opportunity to make up time or get a little rest, depending on your running ability.
- Attempt to perform the swings and pull-ups unbroken.
- If you’re having to break up the movements multiple times this is a strong indicator that you should scale down.
ISABEL
- For Time
- 30 Snatches (135/95 lb)
With a running clock, perform 30 Snatches as fast as possible. Any type of snatch is acceptable (power snatch, full/squat snatch, split snatch).
Score is the time it takes to complete all 30 reps.
Good Times for “Isabel” (source)
– Beginner: 6-7 minutes
– Intermediate: 4-6 minutes
– Advanced: 3-4 minutes
– Elite: <2 minutes
Scaling
“Isabel” is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.
Intermediate
For Time
30 Snatches (115/75 lb)
Beginner
For Time
30 Snatches (75/55 lb)
Tips for the Isabel WOD
- Work on the snatch technique at a light weight to perfect the movement.
- Avoid reaching failure. Divide up the reps as required.
- If the weight is too heavy scale down. Work on speed and technique, then increase weight in the future.
BARBARA
- 5 Rounds For Time
- 20 Pull-Ups
- 30 Push-Ups
- 40 Sit-Ups
- 50 Air Squats
- 3 minutes Rest
Complete 5 rounds of the repetitions in the order written. After each set of 50 Air Squats, you must take a 3 minute Rest. Time each round for reference and pacing purposes.
Score is total time to complete all 5 rounds, including the prescribed rest. (Note: Do not include the last 3 minute Rest period after Round 5 in your overall score.)
Good Times for “Barbara” (estimate)
– Beginner: 50+ minutes
– Intermediate: 40-49 minutes
– Advanced: 30-39 minutes
– Elite: <29 minutes
Scaling Options
“Barbara” is meant to be done fast and relatively unbroken. This WOD is a true interval-style workout with built-in rest, which allows you to go hard during the “working” portion and recover during the 3 Minute Rest period.
To maintain the integrity of Barbara, scale the volume and/or the skill level so you can speed through the movements.
Intermediate
5 Rounds for Time
10 Pull-Ups
20 Push-Ups
30 Sit-Ups
40 Air Squats
3 minutes Rest
Beginner
5 Rounds for Time
10 Ring Rows
15 Bench/Incline Push-Ups
20 Anchored Sit-Ups
25 Air Squats
3 minutes Rest
Tips for the Barbara WOD
- Find a fast pace that you can sustain. Intensity should be high but don’t blow out on the first round.
- As you start to feel tired break up the reps sensibly.
- Don’t be afraid to scale. Even with 3 minutes rest after each round the number of reps is very testing.
ANGIE
- For Time
- 100 Pull-Ups
- 100 Push-Ups
- 100 Sit-Ups
- 100 Air Squats
Complete all reps of each exercise in the order written before moving to the next.
Score is the time it takes to complete all 400 repetitions.
Good Times for “Angie” (source)
– Beginner: 26-35 minutes
– Intermediate: 21-25 minutes
– Advanced: 15-20 minutes
– Elite: <14 minutes
Scaling Options
“Angie” is all about muscular fatigue. If needed, scale the volume; but not so much to where you never feel the exhausting sensation of muscle overload.
If Rx pull-ups and/or push-ups aren’t available to you yet, pick a challenging scale that allows you to complete unbroken sets of 5, at least.
Intermediate
For Time
50 Pull-Ups
50 Push-Ups
50 Sit-Ups
50 Air Squats
Beginner
2 Rounds For Time
30 Ring Rows
30 Incline/Bench Push-Ups
30 Anchored Sit-Ups
30 Air Squats
Tips for the Angie WOD
- Pace yourself. This is an endurance workout so don’t burn yourself out.
- Break up the reps tactically. Try to avoid going to failure.
- Scale sensibly. You can always start off doing the full movement and then scale down during the WOD.
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
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
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.
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.
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
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
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.
