Workouts

ISABEL 30 snatches for time (135/95 lb, 61/43 kg for women)   Introduction: CrossFit’s benchmark workouts, affectionately known as “The Girls,” are designed to test various aspects of your fitness and provide a standardized way to measure progress. Among these, the “Isabel” workout stands out as a pure test of power and technique, focusing on […]

HELEN Three round fot time of: 400-meter run 21 kettlebell swings (53/35 lb, 24/16 kg) 12 pull-ups   Introduction: CrossFit’s benchmark workouts, known as “The Girls,” are designed to test different aspects of fitness, providing a standard by which athletes can measure their progress. Among these, “Helen” is a straightforward yet challenging workout that combines

GRACE 30 Clean and Jerks for time (135/95 lb, 61/43kg  for women)   Introduction: Among the most iconic CrossFit benchmark workouts, “Grace” stands out for its simplicity and intensity. This workout tests your strength and power through one of the fundamental Olympic lifts, making it a staple for anyone looking to challenge themselves and track

CANDY 5 rounds for time of: 20 Pull-ups 40 Push-ups 60 Air Squats   Introduction: CrossFit’s benchmark workouts, affectionately known as “The Girls,” are designed to test and improve various aspects of fitness. Among them, “Candy” is a deceptively simple yet highly effective workout that targets cardiovascular endurance, strength, and stamina, making it perfect for

FRAN 21-15-9 repetitions for time of: Thrusters (95/65 lbs, 43/30kg) Pull-ups Introduction: CrossFit’s benchmark workouts, known as “The Girls,” are designed to challenge various aspects of your fitness and provide a clear measure of progress. One of the most iconic and intense among these workouts is “Fran,” a combination of thrusters and pull-ups that tests

ELIZABETH 21-15-9 repetitions for time of: Cleans (135/95 lbs, 61/43kg) Ring Dips Introduction: CrossFit’s benchmark workouts, known as “The Girls,” are designed to test and improve different aspects of your fitness. One of these workouts is “Elizabeth,” which challenges both your strength and metabolic conditioning through a combination of cleans and ring dips. The Workout

DIANE 21-15-9 reps for time of: Deadlifts (225/155 lbs. 102/70kg) Handstand Push-Ups   Introduction: CrossFit’s benchmark workouts, known as “The Girls,” offer a variety of challenges that test different aspects of fitness. One of the most popular of these workouts is “Diane,” which combines heavy lifting with bodyweight gymnastics to create a powerful and intense

CINDY As many rounds as possible (AMRAP) in 20 minutes of :  5 pull-ups 10 push-ups 15 air squats.   Introduction: CrossFit’s “The Girls” workouts are well-known benchmarks designed to test your fitness and track your progress over time. “Cindy” is one such workout, renowned for its simplicity and effectiveness, making it perfect for those

CHELSEA Every minute on the minute for 30 minutes: 5 pull-ups 10 push-ups 15 air squats   Introduction: CrossFit’s benchmark workouts, known as “The Girls,” are designed to test different aspects of your fitness and offer a consistent way to measure progress. Among these, the “Chelsea” workout is a challenging endurance test that emphasizes strength,

ANNIE 50-40-30-20-10 repetitions for time of: Double-Unders Sit-Ups   Introduction: CrossFit’s benchmark workouts, known as “The Girls,” are designed to test different aspects of fitness and serve as a way to measure progress over time. One of these workouts, “Annie,” is a high-intensity routine that focuses on core strength and cardiovascular endurance, making it ideal