The 15 Best Crossfit Named WODs and Every Other Named Crossfit Workout You Need to Know

Crossfit Named WODs Workouts

If you’re looking for a straight forward, tough, and effective workout, the Crossfit named WODs are a perfect, go-to option.  Whether you’re benchmarking your performance with the Girl WODs or aiming for something tougher with the Hero WODs, these workouts will deliver exactly what you’re looking for.

Read on to discover the 15 best and most effective Crossfit named workouts as well as all of the benchmarking Crossfit Gir WODs and some of our favorite other Hero WODs.

CONTENTS OF THIS CROSSFIT NAMED WODS LIST

WHAT ARE THE CROSSFIT NAMED WODS

The “Crossfit named workouts of the day”  or “Crossfit named WODs” are a list of staple workouts in Crossfit that athletes commonly return to, whether to benchmark and gauge their current fitness level or simply return to a reliably tough workout that tests stamina, strength, or a combination of the two.

Favorite workouts that get repeated often eventually pick up a name and inevitably become part of the reliable rotation of Crossfit workouts in gyms across the globe. 

Most named workouts fall into the “Girl WODs” (also called the Benchmark WODs) or the ”Hero WODs” category with a select few others kept in the rotation for their effectiveness and named based on the traits of the workout (e.g., Filthy Fifty, Kettlehell, the Longest Mile etc.)

Scroll on to discover 15 of the best, most notable, and toughest named Crossfit WODs.

Or scroll on to learn more about the Girl WODs and Hero WODs

THE 15 BEST CROSSFIT NAMED WODs

Crossfit Named WODs Workouts

Murph

  • For time:
  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run

Fran

  • 21-15-9 Reps For Time
  • Thrusters (95/65 lb)
  • Pull-Ups

Cindy

  • AMRAP in 20 minutes
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

Nick

  • 12 Rounds For Time
  • 10 Dumbbell Hang Squat Cleans (45/35 lb)
  • 6 Handstand Push-Ups on Dumbbells

Chelsea

  • EMOM in 30 minutes
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

Angie

  • For Time
  • 100 Pull-Ups
  • 100 Push-Ups
  • 100 Sit-Ups
  • 100 Air Squats

Helen

  • 3 Rounds For Time
  • 400 meter Run
  • 21 Kettlebell Swings (1.5/1 pood)
  • 12 Pull-Ups

The Seven | The CIA Seven

  • 7 Rounds For Time
  • 7 Handstand Push-Ups
  • 7 Thrusters (135/95 lb)
  • 7 Knees-to-Elbows
  • 7 Deadlifts (245/165 lb)
  • 7 Burpees
  • 7 Kettlebell Swings (75lbs/45lbs)
  • 7 Pull-Ups

The Longest Mile

  • 4 Rounds for time
  • 10 Burpess
  • 100 Meter Run
  • 10 Air Squats
  • 100 Meter Run
  • 10 Push-Ups
  • 100 Meter Run
  • 10 Sit Ups
  • 100 Meter Run

Nancy WOD

  • 5 Rounds For Time
  • 400 meter Run
  • 15 Overhead Squats (95/65 lb)

Zeus WOD

  • 3 Rounds For Time
  • 30 Wall Ball Shots (20/14 lb)
  • 30 Sumo Deadlift High-Pull (75/55 lb)
  • 30 Box Jump (20 in)
  • 30 Push Presses (75/55 lb)
  • 30 calorie Row
  • 30 Push-Ups
  • 10 Back Squats (Bodyweight)

The Glen WOD

  • For Time
  • 30 Clean and Jerks (135/95)
  • Run 1 Mile
  • 10 Rope Climbs
  • Run 1 Mile
  • 100 Burpees

The Chief WOD

  • Repeat for 5 Rounds with As Many Reps As Possible in 3 minutes
  • 3 Power Cleans (135/95 lbs)
  • 6 Push-Ups
  • 9 Air Squats
  • Rest 1 Minute

Filthy Fifty Crossfit WOD

  • For Time
  • 50 Box Jumps (24/20 in)
  • 50 Jumping Pull-Ups
  • 50 Kettlebell Swings (1/.75 pood)
  • 50 Walking Lunge Steps
  • 50 Knees-to-Elbows
  • 50 Push Presses (45/35 lb)
  • 50 Back Extensions
  • 50 Wall Ball Shots (20/14 lb)
  • 50 Burpees
  • 50 Double-Unders

ALL THE OTHER NAMED CROSSFIT WORKOUTS YOU NEED TO KNOW

Beyond the favorites above there are literally hundreds of named Crossfit WODs, but most athletes gravitate back to a select few workouts within the Crossfit girls WODs and the Hero WODs

Keep scrolling for the story behind the Crossfit girl names and the origin of the Hero WODs as well as the toughest (and favorite) workouts of each.

THE CROSSFIT GIRL WODS

The Crossfit “Girl WODs” are named as such because of the workouts names – all names of women – such as Fran or Helen.  The founder of Crossfit recognized how tough these workouts are.  Athletes finishing these benchmark workouts looked like they’d been hit by a hurricane, so he began giving the workouts women’s names, copying how the World Meteorological organization names hurricanes after women.

All of the Crossfit Girl WODs are tough, taxing, and performance is an excellent indicator of fitness focusing on the core movements in Crossfit and concentrating on either specific fitness modalities in Crossfit (cardio, gymnastics, weightlifting) or multiple modalities at once.  Because of how focused yet taxing these workouts are, the Crossfit girls do double duty as great normal workouts and as benchmark WODs.

As benchmark WODs, the Crossfit girls are used to gauge fitness over time.  An example would be comparing historical times for the Fran WOD

How to Use the Crossfit Girl WODs in your fitness regimen

First, do the Crossfit Girl workouts whenever you’re just stumped as to what workout to do.  These workouts are near perfect, well rounded, and always worth doing

Second, record your performance – whether it be a time, weights, or number of reps – to recognize your improvement, or performance loss, across movements and Crossfit’s fitness modalities.

Ready to start?  Click here to jump to the Crossfit Girls

THE ORIGINAL CROSSFIT GIRL WODS

The original girls, also referred to as the “nasty girls” of Crossfit

Annie

  • 50 – 40 – 30 – 20 – 10 For Time
  • Double Unders
  • Sit Ups

Angie

  • 100 Pull Ups
  • 100 Push Ups
  • 100 Sit Ups
  • 100 Squats

Barbara

  • Repeat All For 5 Rounds
  • 20 Pull Ups
  • 30 Push Ups
  • 40 Sit Ups
  • 50 Squats
  • Rest 3 Mins
  • Repeat until completion of 5 rounds

Chelsea

  • Perform Each Set Every Minute On the Minute For 30 Minutes (10 Rounds)
  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats

Cindy

  • As Many Rounds As Possible (AMRAP) in 20 Minutes
  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats

Diane

  • 21 – 15 – 9 Reps
  • 225lb Deadlift
  • Handstand Push Ups

Elizabeth

  • 21 – 15 – 9 Reps
  • 135lb Clean
  • Ring Dips

Fran

  • 21 – 15 – 9 Reps
  • Thruster 95lbs
  • Pull Ups

Frelen

  • 5 Rounds For Time
  • Run 800m
  • 15 Dumbbell Thruster
  • 15 Pull Ups

Helen

  • 3 Rounds For Time
  • Run 400m
  • 21 Kettle Bell Swings 55lb
  • 12 Pull Ups

Isabel

  • 30 Reps of 135lb Snatch

Jackie

  • 1000m Row
  • 50 Thruster 45lbs
  • 30 Pull Ups

Karen

  • For Time
  • 150 Wall Balls 20lbs

Kelly

  • 5 Rounds For Time
  • Run 400m
  • 30 Box Jumps
  • 30 Wall Balls 20lbs

Linda

  • 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1  in Order of:
  • 1.5x Body Weight Deadlift
  • Body Weight Bench Press
  • 3/4x Body Weight Cleans

Lynne

  • 5 Rounds for Max Reps
  • Bodyweight Bench Press Max Reps
  • Pull Ups Max Reps

Mary

  • As Many Rounds As Possible (AMRAP) in 20 Minutes
  • 5 Handstand Push Ups
  • 10 One Legged Squats (Pistols)
  • 15 Pull Ups

Nancy

  • 5 Rounds for Time
  • 400m Run
  • 15 Overhead Squat 95lbs

Nicole

  • As Many Rounds As Possible (AMRAP) in 20 Minutes –
  • 400m Run
  • Max Rep Pull Ups

Click here to jump to the full list of Crossfit Girl WODs

THE HERO WODS

The Crossfit Hero WODs are a list of tough WODs worth repeating, all named of military servicemembers and first responders that sacrificed their lives in the line of duty, such as Murph or the Chief

Each commemorating WOD is the favorite WOD of the servicemember or first responder it commemorates, and most are extremely taxing – moreso than normal Crossfit workouts – emphasizing combat ready strength over nearly unreasonable distances and periods.

THE BEST HERO WODS

Murph

  • 21-15-9 reps for time of:
  • Handstand push-ups
  • Ring dips
  • Push-ups

Nate

  • 21-15-9 reps for time of:
  • Handstand push-ups
  • Ring dips
  • Push-ups

Zeus WOD

  • 3 Rounds For Time
  • 30 Wall Ball Shots (20/14 lb)
  • 30 Sumo Deadlift High-Pull (75/55 lb)
  • 30 Box Jump (20 in)
  • 30 Push Presses (75/55 lb)
  • 30 calorie Row
  • 30 Push-Ups
  • 10 Back Squats (Bodyweight)

Glen WOD

  • 30 Clean-and-Jerks (135/95 lb)
  • 1 mile Run
  • 10 Rope Climbs (15 ft)
  • 1 mile Run
  • 100 Burpees

JT

  • 21-15-9 reps for time of:
  • Handstand push-ups
  • Ring dips
  • Push-ups

Danny

  • 21-15-9 reps for time of:
  • Handstand push-ups
  • Ring dips
  • Push-ups

Nuts

  • 21-15-9 reps for time of:
  • Handstand push-ups
  • Ring dips
  • Push-ups

Roy

  • 21-15-9 reps for time of:
  • Handstand push-ups
  • Ring dips
  • Push-ups

Arnie

  • 21-15-9 reps for time of:
  • Handstand push-ups
  • Ring dips
  • Push-ups

Luce

  • 21-15-9 reps for time of:
  • Handstand push-ups
  • Ring dips
  • Push-ups

Jag 28

  • 21-15-9 reps for time of:
  • Handstand push-ups
  • Ring dips
  • Push-ups

Tom

  • 21-15-9 reps for time of:
  • Handstand push-ups
  • Ring dips
  • Push-ups

Click here to jump to the full list of 69 of the best Crossfit Hero workouts

OTHER CROSSFIT WOD LISTS FOR FLEXIBLE FITNESS

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