Crossfit Girls

When your workout program has a mascot and his name is “Pukie the Clown” you realize two things about yourself really quick:

  1. I’m an idiot for putting myself through this crap.
  2. I LOVE being an idiot and putting myself through this crap.

In this context, “crap” refers to the workout program Crossfit and yes; I am in love with it.

I didn’t hit the weights until I was 19 years old graduating high school and at a whopping 160 pounds – look out! But once I started I really loved it. I would always try new programs just to “switch it up”.

Low reps. High reps. Olympic lifts. Super sets. Complex sets. X reps.

You name it, I tried it. In college I was in great shape and then “it” happened: I graduated college and got a job.

My workouts suffered and it didn’t take time for me to start losing the physique that I had grown accustomed to. Then another “it” happened. This “it” involved me being deployed to Iraq in 2005.

Crossfit 100 Pull-ups

Crossfit Baghdad 2005. Like my haircut?

While conducting our training before being deployed, a buddy of mine, Ryan, had told me about this workout program that he had been doing named Crossfit. The only thing that I remember him telling me about the workout was that typically at the end of it he was always laying on the ground in a pile a sweat.

Who is That Weird Dude on the Floor?

Now when I first heard that, I thought he was ignorant. Could you imagine some dude laying down in the middle of your gym in a puddle of sweat. I mean, how bizarre is that?

I thought it was extremely bizarre until I did my first Crossfit workout (consisted of power cleans and pull-ups) and there I was – in the middle of the gym, lying on the floor in a puddle of sweat gasping for air.

I was hooked.

Crossfit has been apart of my life ever since and if not for some various injuries, work, and family – I would do Crossfit everyday. Yes, I love it that much!

Once aspect about the program that I love is that it is ever evolving and for the most part, every workout is different.

Some of the recurring workouts have a very special place.   They are both the Girl Workouts and the Hero Workouts.   I’m planning on doing a follow post on the Hero Workouts, so today we’ll just discuss the girls.

In the program, the “Girl Workouts” are the benchmark workouts.   Each workout has it’s own unique name – just like a hurricane – but that much worse.  At my Crossfit gym, we have a big whiteboard that has a list of all the Girl Workouts and the names of the top 3 scores.   I did mention that Crossfit is competitive, right?

The Benchmark Girls


  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats

For Time
Complete all reps of each exercise before moving to the next.


  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 SquatsRest precisely three minutes between each round.

5 rounds, time each round


  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Each minute on the minute for 30 min


  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

As many rounds as possible in 20 minutes


  • Deadlift 225 lbs
  • Handstand push-ups

21-15-9 reps, for time


  • Clean 135 lbs
  • Ring Dips

21-15-9 reps, for time


  • Thruster 95 lbs
  • Pull-ups

21-15-9 reps, for time

Note:  This is my most hated Crossfit workout.  I can explain the amount of excruciating pain that I have after doing this workout.   It takes me literally 15 minutes to get mentally prepared to do the workout, about 4 minutes + to complete it (best time ever was 3:34 when I was in Iraq), and at least 20 minutes to recover.   Yes, it’s that bad.


  • Clean and Jerk 135 lbs

30 reps for time


  • 400 meter run
  • 1.5 pood Kettlebell swing x 21
  • Pull-ups 12 reps

3 rounds for time


  • Snatch 135 pounds

30 reps for time


  • 1000 meter row
  • Thruster 45 lbs (50 reps)
  • Pull-ups (30 reps)

For time


  • Wall-ball 150 shots

For time

“Linda” Aka “The 3 Bars of Death”

  • Deadlift 1 1/2 Body weight
  • Bench Body weight
  • Clean 3/4 Body weight

10/9/8/7/6/5/4/3/2/1 rep
rounds for time


  • 5 Handstand push-ups
  • 10 1-legged squats
  • 15 Pull-ups

As many rounds as possible in 20 min


  • 400 meter run
  • Overhead squat 95 lbs x 15

5 rounds for time

The New Girls


  • Double-unders
  • Sit-ups

50-40-30-20 and 10 rep rounds; for time


  • Run 800 meters
  • 2 pood KB swing, 30 reps
  • 30 pullups

5 rounds for time.


  • Run 400 meters
  • 30 box jump, 24 inch box
  • 30 Wall ball shots, 20 pound ball

Five rounds for time


  • Bodyweight bench press (e.g., same amount on bar as you weigh)
  • pullups

5 rounds for max reps. There is NO time component to this WOD.


  • Run 400 meters
  • Max rep Pull-ups

As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.


9, 7 and 5 reps of:

  • Muscle-ups
  • Snatches (135/95 lb.)

For Time

Do you do Crossfit? What’s your favorite “Girl workout”?


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