Workouts

GWEN 15-12-9 repetitions of: Clean and Jerk (max weight, must be unbroken sets)   Introduction: CrossFit’s benchmark workouts, known as “The Girls,” are designed to push athletes to their limits and provide a standard for measuring progress. “Gwen” is one such workout, focusing on strength and technique through a challenging rep scheme with the clean […]

NICOLE As many rounds as possible (AMRAP) in 20 minutes of: 400-meter run Max pull-ups   Introduction: CrossFit’s “The Girls” workouts are benchmark routines designed to test your fitness levels and help you track your progress over time. One such workout is “Nicole,” which combines running with pull-ups to challenge your endurance and upper body

LYNNE 5 rounds for max reps of: Bodyweight Bench Press Pull-ups   Introduction: CrossFit’s benchmark workouts, known as “The Girls,” offer a variety of challenges designed to test different aspects of your fitness. “Lynne” is one such workout that combines upper body strength with muscular endurance, providing a straightforward yet demanding challenge for both beginner

KELLY 400-meter run 30 box jumps (24/20 inches) 30 wall balls (20/14 lb, 9/6 kg)     Introduction: Among the renowned “Girls” benchmark workouts in CrossFit, “Kelly” stands out for its blend of cardio and bodyweight exercises. This workout is designed to test and improve your stamina, endurance, and overall fitness, making it a favorite

EVA 5 rounds for time of: 800-meter run 30 kettlebell swings (70/53 lb, 32/24 kg) 30 pull-ups   Introduction: CrossFit’s benchmark workouts, known as “The Girls,” are designed to test your fitness levels and provide a benchmark for improvement. “Eva” is one of these challenging workouts, combining running, kettlebell swings, and pull-ups to push your

NANCY 5 rounds for time of: 400-meter run 15 overhead squats (95/65 lb, 43/30 kg) Introduction: Among the various CrossFit benchmark workouts, “Nancy” stands out as a test of both cardiovascular endurance and overhead strength. This workout combines running with the overhead squat, making it an excellent challenge for those looking to improve their overall

MARY 5 Handstand Push-ups 10 Pistols (alternating legs) 15 Pull-ups   Introduction: CrossFit’s benchmark workouts, known as “The Girls,” are designed to test your fitness and provide a standard for measuring your progress. One of these workouts is “Mary,” a challenging blend of gymnastics and strength that pushes your body to its limits and helps

LINDA 10-9-8-7-6-5-4-3-2-1 repetitions for time of: Deadlifts at 1.5 times your body weight Bench Press at your body weight Cleans at 0.75 times your body weight   Introduction: “Linda” is one of CrossFit’s benchmark workouts, often referred to as “The Three Bars of Death” due to its demanding combination of strength and endurance elements. This

KAREN For time: 150 Wall Balls   Introduction: Among the iconic CrossFit benchmark workouts, known as “The Girls,” stands “Karen” – a seemingly simple but incredibly challenging test of endurance and mental fortitude. This workout focuses on a single movement, pushing you to your limits and leaving you with a profound sense of accomplishment. The

JACKIE 1000-meter Row 50 Thrusters (45 lb / 20 kg for both men and women) 30 Pull-ups   Introduction: CrossFit’s “The Girls” benchmark workouts are designed to test various aspects of fitness, providing a great way to measure progress and set new goals. “Jackie” is one of these iconic workouts, blending cardio, strength, and endurance