CrossFit Benchmark Workouts and The New Girls
This information is sourced from the crossfit.com library. I’m just placing them here for ease of access.
Note: The first twelve (“The Girls” and “The New Girls”) are now known as The Benchmark Girls. The last six are now known as “The New Girls”, effectively replacing the original “New Girls”
“The Girls” aka “The Benchmark Girls”
Angie
For time:
- 100 pull-ups
- 100 push-ups
- 100 sit-ups
- 100 squats
Barbara
5 rounds for time – 3 minutes rest between rounds of:
- 20 pull-ups
- 30 push-ups
- 40 sit-ups
- 50 squats
Chelsea
30 Min EMOM of:
- 5 pull-ups
- 10 push-ups
- 15 squats
Diane
21-15-9 reps; 3 rounds for time, of:
- 225# deadlift
- Handstand push-ups
Elizabeth
21-15-9 reps; 3 rounds for time, of:
- Clean 135#
- Ring dips
Fran
21-15-9 reps; 3 rounds for time, of:
- Thruster 95#
- Pull-ups
“The New Girls” aka “The Benchmark Girls”
Isabel
Snatch 135#, 30 reps for time
Jackie
For time:
- Row 1,000 meters
- Thruster 45#, 50 reps
- 30 Pull-ups
Karen
Wall-ball 150 shots
Linda
10-9-8-7-6-5-4-3-2 and 1 rep for time of:
- Clean ¾ bodyweight
- Bench bodyweight
- Deadlift 1½ bodyweight
Mary
AMRAP 20 min of:
- 5 Handstand push-ups
- 10 1-legged squats, alternating legs
- 15 pull-ups
Nancy
Five rounds for time of:
Run 400 meters
Overhead squat 95#, 15 reps
“The New(er) Girls”
Annie
50-40-30-20 and 10 for time of:
- Double-unders
- Sit-ups
Eva
5 Rounds for time of:
- Run 800 meters
- 2 pood* KB swing, 30 reps
- 30 pull-ups
Kelly
5 Rounds for time of:
- Run 400 meters
- 30 box jump, 24″ box
- 30 wall ball shots, 20# ball
Lynne
5 Rounds for max reps; no time component, of:
- Bodyweight bench press
- Pull-ups
Nicole
AMRAP 20 mins of:
- Run 400 meters
- Max rep pull-ups
Amanda
9, 7 and 5 reps for time of:
- Muscle-ups
- Snatches (135#/95#)