It’s been almost 20 years since Crossfit first introduced it’s classic “Girls” benchmark workouts of the day (WOD’s) back in 2003. The now iconic list of seven workouts became the go to workouts many athletes used as the universal standard to compare their fitness to other athletes. And now Crossfit, under new ownership and management has introduced Crossfit’s 7 new “girls” workouts. A new set of workouts to provide an updated standard to these past benchmarks.
So are you ready to crush some all new fitness standards? I can assure you not matter your fitness level you will find something in this list that will have you excited to to hit the gym for your next workout.
Crossfit’s 7 New “Girls” Workouts
- Grettel
- 10 Rounds for Time:
- 3 Clean-and-Jerks, 135/95 pounds
- 3 Burpees over the Bar
- Ingrid
- 10 Rounds for Time:
- 3 Snatches, 135/95
- 3 Burpees over the Bar
- Barbara Ann
- 5 Rounds for Time:
- 20 Handstand Push-Ups
- 30 Deadlifts 135/95 pounds
- 40 Sit-Ups
- 50 Double-Unders
- 3-Minute Rest
- Lyla
- For Time, 10-1:
- Muscle-Ups
- Bodyweight Clean-and-Jerks
- Ellen
- 3 Rounds for Time:
- 20 Burpees
- 21 Dumbbell Snatches 50/35 pounds, single dumbbell
- 12 Dumbbell Thrusters 50/35 pounds, dual dumbbells
- Andi
- For Time:
- 100 Hang Power Snatches 65/45 pounds
- 100 Push Presses, 65/45 pounds
- 100 Sumo Deadlift High Pulls, 65/45 pounds
- 100 Front Squats, 65/45 pounds
- Lane
- 5 Rounds for Max Reps:
- ¾ Bodyweight Hang Power Snatches
- Handstand Push-Ups
- Rest as Needed Between Rounds
Closing Notes
Crossfit has noted that the names of the workouts are not dedicated to anyone.
You can checkout the workouts on the Crossfit website in January 2021 which you can find by clicking here.
