A Complete Guide : Who Are The Crossfit Girls?

How can you keep fit in between your session with the Girls?

A little bit of Barbara in my life, a little bit of Eva by my side, a little bit of Linda is all I need…

That isn’t a modified lyric from the 1999 hit “Mambo No. 5.” Rather, it’s a possible list of CrossFit Girl Workouts of the Day (WODs) that a person can rely on to mark their progress as they work toward achieving their optimum fitness level.

You don’t necessarily have to be a gym-junkie to have heard of them and then again you may have never heard of them at all; either way one thing is for sure, after you’ve read more from this article, one thing is for sure they do offer some intriguing challenges.

Read more in this complete guide to the CrossFit girls, as we take a closer look at why they have been causing a stir, who or what they actually are along with a complete breakdown of what is involved. 

An Overview: So, what is a CrossFit Girl Workout?

An Overview: So, what is a CrossFit Girl Workout?

In 2003, CrossFit introduced the CrossFit Girl WODs, which serve as benchmarks for a person’s fitness journey.

As benchmark workouts, essentially the girls represent the CrossFit ideal, serving as a way for athletes to compare and measure performances over time. 

Much like how storms are given women’s names, these WODs are named as such because they leave anyone feeling wiped out — as if they were just hit by a hurricane. Designed to test one’s fitness level in a particular category (cardiovascular capacity, power, speed, and strength), they reveal specific areas for improvement.

The Girls, as they’re commonly called, aren’t intended to be done regularly. Rather, they’re relied on by athletes and coaches periodically to track progress.

From an initial six, there are now 34 Girls, with the latest ones introduced recently. Whether you’ve never set foot in a CrossFit box or are a regular in your local gym, there’s a perfect Girl to help you gauge exactly where you’re at on your fitness goal.

Who Are The Girls?

The Girls are all categorized according to their level of difficulty.

Body Weight Only

If you’re new to CrossFit, you’ll benefit from doing body weight-only Girls. As its description implies, this category uses only your body weight — and in some cases, a pull-up bar — as resistance, making it easier to focus on performing each exercise correctly. 

Indeed, proper form is more important in this category than speed and intensity. But while these Girls’ movements seem easy, they test your endurance since they’re intended to be performed for 20 to 30 minutes.

Annie: Do 50 then 40, 30, 20, and 10 reps back to back for 30 minutes.

  • Jump rope double-unders
  • Sit-ups

Angie: Complete all reps as fast as possible.

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

Barbara: Do 5 rounds, allowing a 3-minute rest in between.

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

Candy: Do 5 rounds as fast as possible.

  • 20 pull-ups
  • 40 push-ups
  • 60 squats

Cindy: Do as many rounds as possible (AMRAP) within 20 minutes.

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

Chelsea: For 30 minutes, do the reps in a row every minute on the minute (EMOM) until you can’t finish a full round within 60 seconds.

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

Lyla: Do a series of 10-9-8-7-6-5-4-3-2-1 reps of each exercise in sequence as fast as possible.

  • Muscle-ups
  • Clean-and-jerks

Maggie: Do 5 rounds as fast as possible.

  • 20 handstand push-ups
  • 40 pull-ups
  • 60 one-legged squats, alternating your legs

Marguerita: Do 50  rounds as fast as possible.

  • Burpees
  • Push-ups
  • Jumping jacks
  • Sit-ups
  • Handstands

Mary: Complete AMRAP within 20 minutes.

  • 5 handstand push-ups
  • 10 single-leg squats per leg
  • 15 pull-ups

Nicole: Complete AMRAP within 20 minutes.

  • Sprint 400 meters
  • Pull-ups for maximum reps

Small Equipment Plus Body Weight

These Girls incorporate the use of kettlebells, plyometric boxes, and medicine balls, making them more challenging. You can modify the weight of your equipment; just remember to keep track of how heavy they are so you can scale up as you improve. Designed to challenge your cardiovascular fitness, these Girls also involve quick sprints to get your heart pumping.

Ellen: Do rounds as fast as possible.

  • 20 burpees
  • 21 dumbbell snatches (with 35 lb single dumbbell)
  • 12 dumbbell thrusters (with 35 lb dual dumbbells)

Eva: Do 5 rounds as fast as possible.

  • 800-meter sprint
  • 30 kettlebell swings (with a 70 lb kettlebell)
  • 30 pull-ups

Helen: Do 3 rounds as fast as possible.

  • 400-meter sprint
  • 21 kettlebell swings (with a 55 lb kettlebell)
  • 12 pull-ups

Karen: Finish all reps as fast as possible.

  • 150 wall-ball shots (with a 20 lb ball)

Kelly: Do 5 rounds as fast as possible.

  • 400-meter sprint
  • 30 box jumps (with a 24-inch box)
  • 30 wall-ball shots (with a 20 lb ball)

Megan: Do 21, 15, then 9 reps as fast as possible.

  • Burpees
  • Kettlebell swings (with a 35 lb kettlebell)
  • Double-unders

Heavy Barbells Plus Calisthenics

Integrating intense strength training with calisthenics and running, these Girls are considered some of the toughest WODs around. Most are designed to be completed as fast as possible — with no rest in between rounds — but some require you to aim for maximum reps before tapping out.

Amanda: Do 9, 7, then 5 reps as fast as possible.

  • Muscle-ups
  • Snatch

Andi: Finish all reps as fast as possible.

  • 100 hang power snatches (with 45 lb barbell)
  • 100 push presses (with 45 lb barbell)
  • 100 sumo deadlift high-pulls (with 45 lb barbell)
  • 100 front squats (with 45 lb barbell)

Barbara Ann: Do 5 rounds as fast as possible with a 3-minute rest in between.

  • 20 handstand push-ups
  • 30 deadlifts (with 95 lb barbell)
  • 40 sit-ups
  • 50 double-unders

Diane: Do 21, 15, then 9 reps as fast as possible.

  • Deadlifts (with a 225 lb barbell)
  • Handstand push-ups

Elizabeth: Do 21, 15, then 9 reps as fast as possible.

  • Cleans (with a 135 lb barbell)
  • Ring dips

Fran: Considered the toughest Girl there is, this WOD is used by athletes as a benchmark to measure themselves with.  Do 21, 15, then 9 reps as fast as possible.

  • Thrusters (with a 95 lb barbell)
  • Pull-ups

Grettel: Do 10 rounds as fast as possible.

  • 3 clean-and-jerks (with a 95 lb barbell)
  • 3 burpees over the barbell

Hope: Do 3 rounds, allocating 1 minute per exercise. Take note of the number of reps you can perform in a minute. Allow a 1-minute rest after each round.

  • Burpees
  • Power snatches (with a 75 lb barbell)
  • Box jumps (with a 240-inch box)
  • Thrusters (with a 75 lb barbell)
  • Chest-to-bar pull-ups

Ingrid: Do 10 rounds as fast as possible.

  • 3 snatches (with a 95 lb barbell)
  • 3 burpees over the bar

Jackie: Finish the reps as fast as possible.

  • 1,000-meter rows
  • 50 thrusters (with a 45 lb barbell)
  • 30 pull-ups

Lynne: Do 5 rounds, aiming for maximum reps.

  • Body-weight bench presses
  • Pull-ups

Nancy: Do 5 rounds as fast as possible.

  • 400-meter sprint
  • 15 overhead squats (with a 95 lb barbell)

Heavy Strength Work

These Girls will give you a full-body advanced strength training workout with their use of the “clean and jerk and snatch” movements of Olympic lifts. Since they require the use of a barbell, they call for not just strength but also an understanding of proper form to avoid injuries. It’s best to consult with your coach to determine the appropriate weight for you to take on.

Grace: Do as many reps as possible.

  • Clean and jerk (with a 135 lb barbell)

Gwen: Do 21, 15, then 9 reps. Use the same weight for each round and keep your form and pace throughout your reps. Rest only in between rounds.

  • Clean and jerk

Isabel: Finish the reps as fast as possible.

  • 20 snatches (with a 135 lb barbell)

Lane: Do maximum reps for 5 rounds. Rest in between as needed.

  • Hang power snatches (with a barbell ¾ of your body weight)
  • Handstand push-ups

Linda: Also known as the “Three Bars of Death,” Linda is structured like a pyramid. Do a series of 10-9-8-7-6-5-4-3-2-1 reps of each exercise in sequence as fast as possible.

  • Deadlifts (with a barbell 1.5x heavier than your body weight)
  • Bench press (with a barbell as heavy as you are)
  • Cleans (with a barbell ¾ of your body weight)

Tips For Keeping On Top Of Benchmarks


Tips For Keeping On Top Of Benchmarks

Benchmarks from the girls are meant to be enduring and challenging. As a result, it will take both physical and mental stamina to stay on top of these challenges. With this in mind, there are important points to consider in order to make sure of success: 


  • Warming Up : Before any workout, it is key that you warm your body up prior to any exercise. Longer warm ups should be considered for shorter and more intense exercises. This can help prevent injuries.
  • Get Professional Help With Benchmarking: If you are new to the challenges, then you may want to consider a professional trainer to help ‘scale’ you up. Coaches can help modify your workouts to help you succeed in your objectives.
  • Know Your Limitations: Just like with anything in life, you will need to set realistic expectations from yourself. If this is the first time you will encounter one of the Girls, then you will need to fully understand that this is a workout that you will encounter many times in CrossFit. While they are not intended for you to perfect, they are more designed to help gauge your overall fitness. Approach the challenges sensibly.
  • Don’t Forget To Rest : As with all workouts, especially if you are new to them you are going to be sore. With this in mind, don’t forget to rest to let your body recover from intense exercises. 


How Can You Keep Fit In Between Your Session With The Girls?

Short and intense, the Girls are perfect examples of high-intensity interval training or HIIT. Proven to help the body burn calories quickly, HIIT is also convenient for those who are pressed for time.

Lack of time is a common reason why people don’t exercise regularly. And it’s understandable: Between work and family responsibilities, our plates already seem too full to squeeze in yet one more thing to do.

Working out is just one part of fitness, though. There are other ways to keep yourself fit outside the gym.

Eat — And More Cleanly

Going below the prescribed daily amount of calories for adults can cause your metabolism to slow down to conserve energy. Therefore, significantly cutting down your food intake doesn’t help with weight management.

Instead of skipping meals, make them “cleaner”: less processed foods and red meat, more fresh produce, and complex carbohydrates. Explore the variety of vegetables you can use in your dishes. Get your sugar rush from natural sources like seasonal fruits.

Cooking your meals can also help you eat healthier since you control what goes into every dish and the serving portions. It’s also cheaper than ordering takeout.

Keep Moving

Make small changes in your daily habits so you burn calories throughout the day.

There are all sorts of little tricks you can incorporate into your daily routine to help you burn a few additional calories which include: 

  • Skipping the elevator when going up or down a couple of floors.
  • Opting to walk or ride a bike when doing errands. 
  • Rather than taking the bus all the way to your destination, why not get off a few stops earlier and walk to your stop instead.
  • If you have a dog, why not increase their daily walks and even turn them into jogging sessions?
  • For the slightly more creative, why not consider putting on music while doing household chores so you can dance at the same time! 
  • On evenings when you’re binge-watching your favorite show, do some stretching or hold a 30-second plank in front of the TV.

Truth be told, there are a whole host of ways you could be staying fit – you just have to get creative.

Turn An Interest Into An Exercise Opportunity.

If you’re not a gym person, get into high-intensity activities that intersect with your interests so exercising won’t feel like a chore.

Join your local dance, tennis, or bowling club so you can also socialize while you sweat. Sign up for walking tours and clock in more than a thousand steps while exploring the city. Volunteer to coach kids on your favorite sport and find yourself getting better at it in the process.

In getting and keeping fit, consistency is key — and having enthusiasm is half of that battle.

0 0 votes
Article Rating
Notify of
Inline Feedbacks
View all comments