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The Crossfit Benchmark WODs aka The Crossfit Girls WODs

One of the most common questions I get is “what is a good workout for…”.  Honestly, this is a good question. The easiest, most practical answer – the Crossfit Benchmark WODs, also known as the Crossfit Girls WODs.

Crossfit Benchmark WODs Crossfit Girls WODs

Staying fit, at home and on the road, greatly improves the quality of life and travel – by feeling better, performing better, and of course, looking better. The problem for most people is having a good workout to do in the first place

(Click to jump straight to the Crossfit Benchmark WODs)

Lucky for us, Crossfit has done an excellent job of standardizing fitness and creating a plethora of great workouts that build practical, versatile fitness using exercises and workouts that can be done by anyone anywhere.

Of the countless named workouts, the Crossfit Benchmark WODs, also known as the Crossfit Girls WODs because of the names (Angie, Chelsea, Cindy, etc.) are an excellent standard set of workouts to get your burn on when you’re unsure what else to do.  These near perfect workouts are also excellent as real “benchmarks”.  Record your performance on each workout to compare over time.

Below, you’ll find a list of the Crossfit Benchmark WODs, aka the “Crossfit Girls” for your sadistic fitness pleasure courtesy of Crossfit.com.

Be sure to bookmark this page and check out these other resources for getting your workout on solo

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Crossfit Benchmark WODs, Crossfit Girls WODs, and Travel WODS | HIIT workouts with no equipment necessary

The Crossfit Benchmark WODs aka The Crossfit Girls WODs

ANGIE

As fast as possible:

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

BARBARA

5 rounds, each for time of:

  • 20 pull-ups
  • 30 push-ups
  • 40 sit-ups
  • 50 squats
  • Rest precisely 3 minutes

Are you traveling or on the road with no equipment (barbell, pull-up bar, dip bar) in sight? Checkout this list of my essential workout gear for travel. A small bag of gear perfect that is compact enough for any travels but allows you to do every workout on this list, anywhere.

CHELSEA

Every minute on the minute for 30 minutes perform:

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

CINDY

Complete as many rounds as possible in 20 minutes of:

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

DIANE

21-15-9 reps for time of:

  • 225-lb. deadlifts
  • Handstand push-ups

Perform each full set of 21, 15, or 9 of each exercise before proceeding to the next exercise

ELIZABETH

21-15-9 reps for time of:

  • 135-lb. cleans
  • Ring dips

Perform each full set of 21, 15, or 9 of each exercise before proceeding to the next exercise

FRAN

21-15-9 reps for time of:

  • 95-lb . thruster
  • Pull-ups

Perform each full set of 21, 15, or 9 of each exercise before proceeding to the next exercise

GRACE

For time:

  • 30 x 135-lb. clean and jerks

HELEN

3 round, as fast as possible:

  • Run 400 meters
  • 21 x 55lb kettlebell swings
    12 x pull-ups

ISABEL


As fast as possible:

  • 135-lb. snatches, 30 reps

JACKIE

As fast as possible:

  • 1000 meter row
  • 45-lb. thruster, 50 reps
  • 30 pull-ups

KAREN

As fast as possible:

  • 150 wall-ball shots, 20-lb. ball

LINDA

10-9-8-7-6-5-4-3-2-1 reps for time of:

  • 1½-body-weight deadlift
  • Body-weight bench press
  • ¾-body-weight clean

MARY

Complete as many rounds as possible in 20 minutes of:

  • 5 handstand push-ups
  • 10 one-legged squats, alternating
  • 15 pull-ups

NANCY

5 rounds for time of:

  • 400-meter run
  • 95-lb. overhead squats, 15 reps

ANNIE

50-40-30-20-10 reps as fast as possible:

  • Double-unders
  • Sit-ups

EVA

5 rounds As fast as possible:

  • Run 800 meters
  • 70lb kettlebell swings, 30 reps
  • 30 pull-ups

KELLY

5 rounds as fast as possible:

  • Run 400 meters
  • 30 box jumps, 24-inch box
  • 30 wall-ball shots, 20-lb. ball

LYNNE

5 rounds for max reps of:

  • Body-weight bench presses
  • Pull-ups

NICOLE

Complete as many rounds as possible in 20 minutes of:

  • Run 400 meters
  • Max rep pull-ups

AMANDA

9-7-5 reps as fast as possible:

  • Muscle-ups
  • 135-lb. squat snatches

GWEN

  • Clean and jerk 15-12-9 reps

MARGUERITA

50 reps as fast as possible:

CANDY

Five rounds as fast as possible:

  • 20 Pull-ups
  • 40 Push-ups
  • 60 Squats

MAGGIE

Five rounds as fast as possible:

  • 20 Handstand Push-ups
  • 40 Pull-ups
  • 60 One legged squats, alternating legs

HOPE

Three rounds of:

  • 1 Minute of Burpees
  • 1 Minute of 75 pound Power snatch
  • 1 Minute of Box jump, 24″ box
  • 1 Minute of 75 pound Thruster
  • 1 Minute of Chest to bar Pull-ups
  • 1 Minute of rest

One point is given for each rep.

FIGHT GONE BAD

5 Rounds of

  1. 1 minute of Wall-ball shots, 20-lb. ball, 10-foot target. (As many reps as possible)
  2. 1 minute of Sumo deadlift high pulls, 75 lb. (As many reps as possible)
  3. 1 minute of Box jumps, 20-inch box (As many reps as possible)
  4. 1 minute of Push presses, 75 lb. (As many reps as possible)
  5. 1 minute of Row for calories (As many calories/reps as possible)
  6. 1 minute of rest

Repeat for 5 rounds

TABATA THIS

“Tabatas” are interval workouts of 20 seconds of activity followed by 10 seconds rest for 8 rounds, totally 4 minutes.

The “Tabata This” workout is performed with 8 rounds each of the following exercises

  • Squats,
  • Rows (on the rowing machine)
  • Pull-ups
  • Sit-ups
  • Push-ups

With a 1-minute rotation break between each 8 round set of exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the 8 intervals. During the 1-minute rotation the clock is not stopped but kept running.

The “score” for the workout is the total of the scores from the five stations.

What next…?

Finished the Crossfit benchmark WODs and need more ideas for great workouts, at home and on the road? Check out these lists of our favorite Crossfit and HIIT workouts – perfect for any situation.

Or, return to our Travel Fitness Home for more great travel workout content