CrossFit Benchmark WODs: The Girls

WOD stands for Workout of the day. These 6 workouts listed bellow are benchmark WODs for CrossFit athletes. With the help of “The Girls” you can measure your progress in time to see if you perform better after training for a while.

“For each of the six sisters, Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran, the workout requires that you complete the requisite number of reps for each exercise before moving to the next exercise. You can parse up any set as needed but do not roll on to the next exercise until the specified numbers of reps are completed” CrossFit Journal article writes about the girls.

I am relatively new to CrossFit and I have only performed Angie (with a score i can’t remember :D), Chelsea (i got 26 minutes in out of 30) and a new girl, Annie. New girls will be a subject for another post. Unfortunately, I skipped the day that Fran was on the schedule, due to lack of time.

The list of girls can include all of them, old and new, or just the ones listed bellow, that CrossFit Journal presents as benchmark WODs.

See the list bellow and share your time in the comments if you have performed these WODs in the past or share your time when you do do them:


Perform as fast as possible:

  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 squats

One cannot move to the next exercise until all reps of the previous one have been completed. Record your time at the end.


5 rounds for time, 3 minutes rest between each round:

  • 20 pull-ups
  • 30 push-ups
  • 40 sit-ups
  • 50 squats

Record your time at the end.


Every minute on the minute for 30 minutes:

5 pull-ups

10 push-ups

15 squats.

If you don’t complete all reps in a given minute, take the next one and rest. Count all completed rounds/minutes. When I did Chelsea i got a score of 26 rounds / minutes.


Deadlift: 225 lbs

Handstand Push-Ups

21-15-9 reps per exercise for time (3 rounds).


Clean: 135 lbs

Ring dips

21-15-9 reps per exercise for time (3 rounds).


Thrusters: 95 lbs


21-15-9 reps per exercise for time (3 rounds).

Some of the girls can be done with limited equipment, at home, or even in a hotel room, but others need a little more preparation or a membership at a box. For Bucharest i, obviously recommend Replay CrossFit!*.

Source: CrossFit Journal

*I am in no way affiliated with Replay CrossFit. This is not an advertisement, just a recognition of a job well done in setting up a box that is the best in town!

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