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.

All Girl WODs (20) For Time AMRAP Rounds For Time

Beginner Friendly

Difficulty 1-2

Intermediate

Difficulty 3

Advanced

Difficulty 4

Elite

Difficulty 5

Benchmark WOD

Fran

Beginner Friendly

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
BarbellPull-up barPlates

Difficulty

4/10

Time cap

10:00 (elite athletes finish in 2-4 minutes)

View workout

Benchmark WOD

Cindy

Beginner Friendly

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
Pull-up bar

Difficulty

2/10

Time cap

20:00 (AMRAP)

View workout

Benchmark WOD

Karen

Beginner Friendly

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)
Medicine ballWall target

Difficulty

3/10

Time cap

12:00 (elite athletes finish in 4-7 minutes)

View workout

Benchmark WOD

Grace

Beginner Friendly

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)
BarbellPlates

Difficulty

3/10

Time cap

10:00 (elite athletes finish in 1-3 minutes)

View workout

Benchmark WOD

Helen

Moderate

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
KettlebellPull-up barRunning route

Difficulty

5/10

Time cap

15:00 (elite athletes finish in 7-10 minutes)

View workout

Benchmark WOD

Diane

Beginner Friendly

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
BarbellPlatesWall for handstand push-ups

Difficulty

4/10

Time cap

10:00 (elite athletes finish in 2-4 minutes)

View workout

Benchmark WOD

Annie

Beginner Friendly

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
Jump ropeAbmat (optional)

Difficulty

3/10

Time cap

12:00 (elite athletes finish in 4-7 minutes)

View workout

Benchmark WOD

Elizabeth

Moderate

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
BarbellPlatesGymnastics rings

Difficulty

5/10

Time cap

10:00 (elite athletes finish in 3-6 minutes)

View workout

Benchmark WOD

Isabel

Moderate

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
BarbellPlates

Difficulty

5/10

Time cap

10:00

View workout

Benchmark WOD

Mary

Hard

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
WallPull-up bar

Difficulty

7/10

View workout

Benchmark WOD

Jackie

Moderate

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
RowerBarbellPull-up bar

Difficulty

5/10

View workout

Benchmark WOD

Linda

Hard

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)
3 BarbellsBenchPlates

Difficulty

8/10

Time cap

30:00

View workout

Benchmark WOD

Nancy

Moderate

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)
BarbellPlatesRunning route

Difficulty

5/10

View workout

Benchmark WOD

Amanda

Moderate

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)
RingsBarbellPlates

Difficulty

6/10

View workout

Benchmark WOD

Kelly

Moderate

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)
BoxMedicine BallRunning route

Difficulty

6/10

Time cap

40:00

View workout

Benchmark WOD

Angie

Moderate

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
Pull-up bar

Difficulty

5/10

View workout

Benchmark WOD

Eva

Hard

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
KettlebellPull-up barRunning route

Difficulty

8/10

View workout

Benchmark WOD

Barbara

Moderate

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
Pull-up bar

Difficulty

6/10

View workout

Benchmark WOD

Chelsea

Hard

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
Pull-up bar

Difficulty

7/10

View workout

Benchmark WOD

Nicole

Moderate

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)
Pull-up barRunning route

Difficulty

6/10

View workout

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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Looking for Hero WODs?

Check out our complete database of CrossFit Hero WODs - from Murph to The Seven, with detailed strategies and scaling options.

Browse Hero WODs