Below is a list of the CrossFit benchmark workouts also known as ‘The Girls.’

“Why are the workouts named after Girls?” Coach Glassman, the founder and President of CrossFit explained it best. “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name. Workouts are just like storms, they wreak havoc on towns.”

Angie
100 pull ups
100 push ups
100 sit ups
100 squats
Done in order for time

Amanda
Muscle up
Snatch
3 rounds of 9-7-5 reps

Annie
Double unders
Sit ups
Five rounds alternating between the exercises in reps of 50-40-30-20-10

Barbara
20 pull ups
30 push ups
40 sit ups
50 squats
5 rounds for time

Chelsea
5 pull ups
10 push ups
15 squats
Each minute on the minute for 30 minutes

Christine
500 meter row
12 deadlifts
21 box jumps
3 rounds for time

Cindy
5 pull ups
10 push ups
15 squats
As many rounds as possible in 20 minutes

Diane
Deadlift 225 lbs
Handstand push ups
21-15-9 reps for time

Elizabeth
Clean 135 lbs
Ring dips
21-15-9 reps for time

Eva
Run 800 meters
2 pood Kettlebell swing x 30 reps
30 pull ups
5 rounds for time

Fran
Thruster 95 lbs
Pull ups
21-15-9 reps for time

Grace
Clean and jerk 135 lbs
30 reps for time

Helen
400 meter run
Kettlebell swing x 21 reps
12 Pull ups
3 rounds for time

Isabel
Snatch 135 lbs
30 reps for time

Jackie
1000 meter row
Thruster 45 lbs x 50 reps
30 pull ups
For time

Karen
150 wall ball shots
For time

Kelly
Run 400 meters
30 box jumps x 24 inch box
30 wall ball shots with 20 lb ball
5 rounds for time

Lynne
AMRAP Bench press
AMRAP Pull ups
5 rounds for time

Linda
Deadlift 1.5 BW
Bench BW
Clean 3/4 BW
10-9-8-7-6-5-4-3-2-1 for time

Mary
5 handstand push ups
10 one-legged squats
15 pull ups
AMRAP in 20 minutes

Nancy
500 meter run
15 overhead squats
5 rounds for time

Nicole
400 meter run
AMRAP Pull ups
AMRAP in 20 minutes