These girls need no introduction. These are our benchmark workouts which are used all around the global CrossFit community. So the next time someone says what time did you do Fran in, you'll really understand!
ANGIE - 100 push-ups
100 pull-ups Complete all reps of each excercise
100 sit-ups before moving to the next.
100 squats
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BARBARA - 20 pull-ups
30 push-ups 5 rounds for time ..
40 sit-ups
50 squats
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CHELSEA - 5 pull-ups
10 push-ups Each min on the min for 30 min.
15 squats
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CINDY - 5 pull-ups
10 push-ups As many rounds as possible in 20 min.
15 squats
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DIANE - Deadlift 100kg
Handstand push-ups 21,15,9 reps, for time
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Elizabeth - Clean 60kg
Ring dips 21,15,9 reps, for time
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FRAN - Thrusters 42.5kg
Pull-ups 21,15,9 reps for time
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GRACE - Clean and Jerk 60kg - 30 reps for time
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HELEN - 400m run
21 Kettlebell swings (24kg) 3 rounds for time..
12 Pull-ups
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IZABEL - Snatch 60kg - 30 reps for time..
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JACKIE - 1000 meter row
50 Thrusters (20kg) 1 round for time..
30 Pull-ups
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Karen - 150 Wallballs for time..
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LINDA (aka"3 bars of death") Deadlift 1 1/2 bodyweight
Bench bodyweight
Clean 3/4 bodyweight
10/9/8/7/6/5/4/3/2/1/rep rounds for time..
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MARY - 5 Handstand push-ups
10, 1-legged squats As many rounds as possible in 20 min.
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NANCY - 400 meter run
15 Overhead squats (42.5kg) - 5 rounds for time..
15 Pull-ups
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CHRISTINE - 500 meter row
12 Deadlifts (BW) 3 Rounds for time..
21 Boxjumps (24")
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THE NEW GIRLS
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ANNIE - Double-unders
Sit-ups
50-40-30-20 and 10 reps for time..
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EVA - Run 800 meters
30 Kettlebell swings (32) - 5 rounds for time..
30 Pull-ups
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KELLY - Run 400 meters
30 Boxjumps (24) 5 rounds for time..
30 Wallballs (10kg)
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LYNNE - Bodyweight bench press (same amount on bar as you weigh)
Pull-ups
5 rounds for max reps. There is NO time component to this WOD
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NICOLE - Run 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round.
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