All Girl WODs
Master the classic CrossFit Girl WODs - from Fran to Cindy. Complete strategy guides, scaling options, and elite tips for every benchmark workout.
What are Girl WODs?
CrossFit Girl WODs are benchmark workouts named after women, inspired by the U.S. National Weather Service's tradition of naming hurricanes. Created by CrossFit founder Greg Glassman, these workouts are designed to leave you feeling like you've been hit by a storm.
Unlike Hero WODs (which honor fallen service members), Girl WODs are pure performance benchmarks. They're used worldwide to test fitness levels, track progress, and push athletes to their limits. From the infamous Fran to the endurance-crushing Cindy, each Girl WOD has its own unique character and challenge.
Fran
The most famous CrossFit benchmark WOD. 21-15-9 reps of thrusters and pull-ups for time. Fast, brutal, and humbling.
Workout:
- • 21-15-9 reps for time of:
- • Thrusters (95/65 lb)
- • Pull-ups
Equipment Needed:
Cindy
A 20-minute AMRAP of 5 pull-ups, 10 push-ups, and 15 air squats. Simple bodyweight movements, brutal volume.
Workout:
- • 20-minute AMRAP:
- • 5 Pull-ups
- • 10 Push-ups
- • 15 Air Squats
Equipment Needed:
Karen
150 wall balls for time (20/14 lb to 10/9 ft target). Simple, brutal, and a true test of leg and shoulder endurance.
Workout:
- • 150 Wall Balls for time
- • (20/14 lb ball to 10/9 ft target)
Equipment Needed:
Grace
Thirty clean and jerks for time at 135/95 lb. Simple, brutal, and a true test of your Olympic lifting under fatigue.
Workout:
- • 30 Clean and Jerks for time
- • (135/95 lb)
Equipment Needed:
Helen
Three rounds for time of a 400m run, 21 kettlebell swings (53/35 lb), and 12 pull-ups. A brutal combination of running, hip power, and pulling.
Workout:
- • 3 rounds for time:
- • 400m Run
- • 21 Kettlebell Swings (53/35 lb)
- • 12 Pull-ups
Equipment Needed:
Diane
21-15-9 reps for time of deadlifts (225/155 lb) and handstand push-ups. A classic couplet testing posterior chain strength and shoulder endurance.
Workout:
- • 21-15-9 reps for time of:
- • Deadlifts (225/155 lb)
- • Handstand Push-ups
Equipment Needed:
Annie
50-40-30-20-10 reps for time of double-unders and sit-ups. Simple, brutal, and a true test of jump rope skill and core endurance.
Workout:
- • 50-40-30-20-10 reps for time of:
- • Double-unders
- • Sit-ups
Equipment Needed:
Elizabeth
21-15-9 reps for time of cleans (135/95 lb) and ring dips. A devastating combination of Olympic lifting and gymnastics pressing.
Workout:
- • 21-15-9 reps for time of:
- • Cleans (135/95 lb)
- • Ring Dips
Equipment Needed:
Isabel
30 snatches for time at 135/95 lb. A brutal test of Olympic lifting skill, speed, and mental fortitude under fatigue.
Workout:
- • 30 Snatches for time
- • Rx: 135/95 lb
Equipment Needed:
Mary
AMRAP 20 minutes: 5 handstand push-ups, 10 pistol squats, 15 pull-ups. A gymnastics-heavy test of skill and endurance.
Workout:
- • AMRAP 20 minutes of:
- • 5 Handstand Push-ups
- • 10 Pistol Squats (alternating)
- • 15 Pull-ups
Equipment Needed:
Jackie
1000m row, 50 thrusters (45/35 lb), 30 pull-ups for time. A classic sprint chipper.
Workout:
- • For time:
- • 1000m Row
- • 50 Thrusters (45/35 lb)
- • 30 Pull-ups
Equipment Needed:
Linda
10-9-8-7-6-5-4-3-2-1 reps of deadlift (1.5x BW), bench press (BW), and clean (0.75x BW). Known as "3 Bars of Death."
Workout:
- • 10-9-8-7-6-5-4-3-2-1 reps for time of:
- • Deadlift (1.5x bodyweight)
- • Bench Press (bodyweight)
- • Clean (0.75x bodyweight)
Equipment Needed:
Nancy
5 rounds of 400m run and 15 overhead squats (95/65 lb). Tests running recovery and overhead strength.
Workout:
- • 5 Rounds for time of:
- • 400m Run
- • 15 Overhead Squats (95/65 lb)
Equipment Needed:
Amanda
9-7-5 reps of muscle-ups and snatches (135/95 lb). Advanced gymnastics meets Olympic lifting.
Workout:
- • 9-7-5 reps for time of:
- • Muscle-ups
- • Snatches (135/95 lb)
Equipment Needed:
Kelly
5 rounds of 400m run, 30 box jumps (24/20"), and 30 wall balls (20/14 lb). A classic chipper testing legs and cardio.
Workout:
- • 5 Rounds for time of:
- • 400m Run
- • 30 Box Jumps (24/20")
- • 30 Wall Balls (20/14 lb to 10/9 ft)
Equipment Needed:
Angie
100-100-100-100 of pull-ups, push-ups, sit-ups, and squats for time. Classic bodyweight chipper.
Workout:
- • For time:
- • 100 Pull-ups
- • 100 Push-ups
- • 100 Sit-ups
- • 100 Air Squats
Equipment Needed:
Eva
5 rounds of 800m run, 30 KB swings (2/1.5 pood), and 30 pull-ups. A brutal endurance test.
Workout:
- • 5 Rounds for time of:
- • 800m Run
- • 30 Kettlebell Swings (2/1.5 pood)
- • 30 Pull-ups
Equipment Needed:
Barbara
5 rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats with 3-minute rest between rounds.
Workout:
- • 5 Rounds for time (3 min rest between rounds):
- • 20 Pull-ups
- • 30 Push-ups
- • 40 Sit-ups
- • 50 Air Squats
Equipment Needed:
Chelsea
EMOM 30: 5 pull-ups, 10 push-ups, 15 squats. Classic Cindy done on the minute for 30 minutes.
Workout:
- • Every minute on the minute for 30 minutes:
- • 5 Pull-ups
- • 10 Push-ups
- • 15 Air Squats
Equipment Needed:
Nicole
AMRAP 20: Run 400m, then max pull-ups with remaining time. Running meets pulling.
Workout:
- • AMRAP 20 minutes:
- • Run 400m
- • Max Pull-ups (with time remaining in the minute)
Equipment Needed:
More Girl WODs Coming Soon
We're adding more classic Girl WODs (Helen, Diane, Nancy, Annie, and more) with complete strategy guides, scaling options, and elite tips. Want to be notified when we add new workouts?
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