CrossFit Girls Workouts
Introduction
CrossFit’s “Girls” workouts are legendary benchmarks that offer a clear measure of an athlete’s progress and capabilities. Notoriously challenging, they encapsulate high-intensity and functional movements that CrossFit is known for. Whether you’re just starting in the world of CrossFit or pushing towards an intermediate level, the “Girls” provide a diverse testing ground for strength, stamina, and skill.
The Original Girls
The classic “Girls” workouts, first released in 2003, consist of:
- Angie: For time – 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats.
- Barbara: Five rounds for time – 20 pull-ups, 30 push-ups, 40 sit-ups, 50 air squats, 3 minutes rest.
- Chelsea: Every minute on the minute for 30 minutes – 5 pull-ups, 10 push-ups, 15 air squats.
- Cindy: As many rounds as possible (AMRAP) in 20 minutes – 5 pull-ups, 10 push-ups, 15 air squats.
- Diane: 21-15-9 reps for time – deadlifts (225 lbs./155 lbs.), handstand push-ups.
- Elizabeth: 21-15-9 reps for time – cleans (135 lbs./95 lbs.), ring dips.
- Fran: 21-15-9 reps for time – thrusters (95 lbs./65 lbs.), pull-ups.
- Grace: For time – 30 clean and jerks (135 lbs./95 lbs.).
- Helen: Three rounds for time – 400-meter run, 21 kettlebell swings (1.5 pood/1 pood), 12 pull-ups.
- Isabel: For time – 30 snatches (135 lbs./95 lbs.).
- Jackie: For time – 1000-meter row, 50 thrusters (45 lbs.), 30 pull-ups.
- Karen: For time – 150 wall-ball shots (20 lbs./14 lbs.).
- Linda (aka “3 bars of death”): For time – 10/9/8/7/6/5/4/3/2/1 rep rounds of deadlift (1.5 bodyweight), bench press (bodyweight), clean (3/4 bodyweight).
- Mary: As many rounds as possible in 20 minutes – 5 handstand push-ups, 10 one-legged squats (pistols), 15 pull-ups.
- Nancy: Five rounds for time – 400-meter run, 15 overhead squats (95 lbs./65 lbs.).
The New Girls
The family of benchmark workouts continued to grow as CrossFit did, bringing even more diverse and intense challenges:
- Annie: For time – Double-unders and sit-ups, 50-40-30-20-10 rep rounds.
- Eva: Five rounds for time – 800-meter run, 30 kettlebell swings (2 pood/1.5 pood), 30 pull-ups.
- Kelly: Five rounds for time – 400-meter run, 30 box jumps (24″/20″), 30 wall balls (20 lbs./14 lbs.).
- Lynne: Max reps for five rounds – Bench presses (bodyweight), pull-ups.
- Nicole: AMRAP in 20 minutes – 400-meter run, max rep pull-ups.
- Amanda: For time – 9-7-5 reps of muscle-ups and snatches (135 lbs./95 lbs.).
- Gwen: For load – 15-12-9 clean & jerks (touch and go at the floor, no dumping).
- Marguerita: For time – 50 reps of burpee/push-up/jumping-jack/sit-up/handstand.
As the breadth of CrossFit’s workouts expanded, so did the collection of the “Girls,” encompassing a variety of movement patterns and intensities:
- Candy: Five rounds for time – 20 pull-ups, 40 push-ups, 60 squats.
- Maggie: Five rounds for time – 20 handstand push-ups, 40 pull-ups, 60 one-legged squats (pistols).
- Hope: Three rounds, one minute on each movement for max reps – Burpees, power snatch (75 lbs./45 lbs.), box jump (24″/20″), thruster (75 lbs./45 lbs.), chest to bar pull-ups.
- Megan – Target 8 Minutes. 21-15-9 reps for time of: Burpees,KB Swings (53/35), Double-Unders
Milestones of Athletic Prowess
The “Girls” offer benchmarks that are revisited and revered in boxes worldwide. They are more than just workouts; they are rites of passage, representing milestones in the CrossFit athlete’s journey. When you meet these challenges head-on, take a moment to respect the journey they represent and the athletes that have sweated and toiled before you, framing a global fitness narrative.
As you lace up your shoes and chalk up your hands, regard each “Girl” as an opportunity to test your mettle, to set personal records, and to join a community enshrined in the pursuit of excellence. Welcome each with determination and leave with pride, knowing you’ve shared in a universal CrossFit experience. Now, go write your own chapter in the storied book of the “Girls.”