Benchmark CrossFit Workouts – The Girls

The CrossFit Nasty Girls

Below is a list of the CrossFit Workouts that are named as women. We have also provided a video for an example.

The CrossFit Girls workouts are not actually named after any specific women- CrossFit women or otherwise. 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.”

Click here to view a list of the Hero Workouts

Annie
50 – 40 – 30 – 20 – 10 For Time
Double Unders
Sit Ups

Click here to watch video

Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Click here to watch video

Barbara
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 Mins
Repeat All For 5 Rounds

Click here to watch the video

Chelsea
5 Pull Ups
10 Push Ups
15 Squats
On The Minute Every Minute For 30 Minutes.

Click here to watch the video

Cindy
5 Pull Ups
10 Push Ups
15 Squats
As Many Rounds As Possible (AMRAP) in 20 Minutes

Click here to watch video

Diane
21 – 15 – 9 Reps
225lb Deadlift
Handstand Push Ups

Click here to watch video

Elizabeth
21 – 15 – 9 Reps
135lb Clean
Ring Dips

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Fran
21 – 15 – 9 Reps
Thruster 95lbs
Pull Ups

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Frelen
5 Rounds For Time
Run 800m
15 Dumbbell Thruster
15 Pull Ups

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Grace
135lb Clean & Jerk
30 Reps

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Helen
3 Rounds For Time
Run 400m
21 Kettle Bell Swings 55lb
12 Pull Ups

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Isabel
135lb Snatch
30 Reps

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Jackie
1000m Row
50 Thruster 45lbs
30 Pull Ups

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Karen
For Time
150 Wall Balls 20lbs

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Kelly
5 Rounds For Time
Run 400m
30 Box Jumps
30 Wall Balls 20lbs

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Linda
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of
1.5x Body Weight Deadlift
Body Weight Bench Press
3/4x Body Weight Cleans

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Lynne
Bodyweight Bench Press Max Reps
Pull Ups Max Reps
5 Rounds For Max Reps

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Mary
5 Handstand Push Ups
10 One Legged Squats (Pistols)
15 Pull Ups
As Many Rounds As Possible (AMRAP) in 20 Minutes

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Nancy
5 Rounds For Time
400m Run
15 Overhead Squat 95lbs

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Nasty Girls
3 rounds for time of:
50 Squats
7 Muscle-ups
135 lb Hang power cleans, 10 reps

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Nicole
400m Run
Max Rep Pull Ups
As Many Rounds As Possible (AMRAP) in 20 Minutes – Note the pull ups completed in each round.

Click here to watch video

Source: http://www.colinmcnulty.com/blog/2007/11/27/named-crossfit-workouts-the-girls/