Benchmark CrossFit Workouts


The CrossFit Girls Benchmark Workouts:

Here are the official WOD's from CrossFit:

CrossFit Angie
For Time:
100 pull-ups

100 push-ups
100 sit-ups
100 squats

 
CrossFit Barbara
For Time:
5 Rounds
Rest precisely 3 minutes between each round.

20 pull-ups
30 push-ups
40 sit-ups
50 squats

CrossFit Chelsea
30 Minutes EMOM
5 pull-ups
10 push-ups
15 squats

CrossFit Cindy
AMRAP 20 Minutes:
5 pull-ups

10 push-ups
15 squats

CrossFit Diane
For Time:
225-lb. deadlifts
Handstand push-ups
21-15-9 reps for time

 
CrossFit Elizabeth

For Time:
135-lb. cleans
Ring dips
21-15-9 reps for time

 
CrossFit Fran

For Time:
21-15-9
Thrusters (95-lb)
Pull-ups

 
CrossFit Grace

For Time:
135-lb. clean and jerks
30 reps for time

 
CrossFit Helen

3 Rounds For Time:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups

 
CrossFit Isabel
30 reps for time
Snatches (135-lb)


CrossFit Jackie
For Time:
Row 1,000 meters
45-lb. thrusters, 50 reps
30 pull-ups 


CrossFit Karen
For Time:
150 wall-ball shots (20-lb. ball)

 

CrossFit Linda
For Time:
1 & 1/2 body-weight deadlifts
Body-weight bench presses
3/4 body-weight cleans
10-9-8-7-6-5-4-3-2-1 reps for time

 
CrossFit Mary
20 Minute AMRAP
5 x handstand push-ups
10 x 1-legged squats
15 x pull-ups
As many rounds as possible in 20 minutes

 
CrossFit Nancy
For Time:
Run 400 meters
95-lb. overhead squats, 15 reps
5 rounds for time

 

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CrossFit Girl Original Links

https://www.crossfit.com/workout/2008/06/25#/comments

https://www.crossfit.com/workout/2013/07/06#/comments

https://www.crossfit.com/workout/2014/01/15#/comments

https://library.crossfit.com/free/pdf/27_04_new_girls.pdf

https://www.verywellfit.com/what-are-crossfit-girl-wods-4120951

https://www.crossfit.com/workout/2006/07/28#/

https://www.crossfit.com/workout/2018/08/06#/