CrossFit Core Fitness: "the girls"

Meet the girls

CrossFit Core Fitness: "the girls"

The Girls, from the official CrossFit website

Following is the list of workouts know as “The Girls.” Most of these WOD’s have been around since the beginning of are beautiful works of programming created by the founder of CrossFit Greg Glassman.

These benchmark CrossFit workouts are an integral part of the CrossFit program and culture. CrossFit’s methodology to fitness is based on measuring results and improving performance based on these results. If you shave a minute off of your Fran time you have made an obvious and measurable increase in your fitness. This is why everything we do in CrossFit is timed, or for reps, and documented for later comparison. What gets measured gets improved…

Angie
  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats
For Time
Complete all reps of each exercise before moving to the next.
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 min on the min for 30 min
Cindy
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
As many rounds as possible in 20 min
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
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
  • 1.5 pood Kettlebell swing x 21
  • Pull-ups 12 reps
3 rounds for time
Isabel
  • Snatch 135 pounds
30 reps for time
Jackie
  • 1000 meter row
  • Thruster 45 lbs (50 reps)
  • Pull-ups (30 reps)
For time
Karen
  • Wall-ball 150 shots
For time
Linda
(aka “3 bars of death”)
  • Deadlift 1 1/2 BW
  • Bench BW
  • Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
rounds for time
Mary
  • 5 Handstand push-ups
  • 10 1-legged squats
  • 15 Pull-ups
As many rounds as possible in 20 min
Nancy
  • 400 meter run
  • Overhead squat 95 lbs x 15
5 rounds for time
The New Girls
Annie
  • Double-unders
  • Sit-ups
50-40-30-20 and 10 rep rounds; for time
Eva
  • Run 800 meters
  • 2 pood KB swing, 30 reps
  • 30 pullups
5 rounds for time.
Kelly
  • Run 400 meters
  • 30 box jump, 24 inch box
  • 30 Wall ball shots, 20 pound ball
Five rounds for time
Lynne
  • Bodyweight bench press (e.g., same amount on bar as you weigh)
  • pullups
5 rounds for max reps. There is NO time component to this WOD.
Nicole
  • Run 400 meters
  • Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.
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