CrossFit WODs
Official CrossFit benchmark workouts - The Girls and Hero WODs
Hero WODs
Workouts honoring fallen military, law enforcement, and first responders. These are among the most challenging workouts in CrossFit.
The Girls
Named benchmark WODs created by CrossFit. These workouts have become the standard for testing fitness across the globe.
Fran
21-15-9 Thrusters & Pull-ups
View WorkoutCindy
20 min AMRAP: 5 Pull-ups, 10 Push-ups, 15 Air Squats
View WorkoutDiane
21-15-9 Deadlifts & HSPU
View WorkoutGrace
30 Clean & Jerks for time
View WorkoutElizabeth
21-15-9 Cleans & Ring Dips
View WorkoutAngie
100 Pull-ups, Push-ups, Sit-ups, Squats for time
View WorkoutBarbara
5 rounds: 20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Squats
View WorkoutChelsea
EMOM 30 min: 5 Pull-ups, 10 Push-ups, 15 Squats
View WorkoutGrettel
10-1 Clean & Jerks & Burpees over Bar
View WorkoutEllen
3 rounds: Row, Burpees, Snatches
View WorkoutIngrid
10 rounds: 3 Snatches, 3 Burpees
View WorkoutLyla
5 rounds: 20 Box Jumps, 20 Wall Balls
View WorkoutBarbara Ann
3 rounds: 15 Dumbbell Snatches, 15 Box Jumps
View WorkoutLane
4 rounds: 25 Wall Balls, 200m Run
View WorkoutAndi
100 Push-ups, 100 Sit-ups, 100 Squats
View WorkoutHelen
3 rounds: 400m Run, 21 KB Swings, 12 Pull-ups
View WorkoutNancy
5 rounds: 400m Run, 15 Overhead Squats
View WorkoutAnnie
50-40-30-20-10 Double-Unders & Sit-ups
View WorkoutKaren
150 Wall Balls for time
View WorkoutIsabel
30 Snatches for time
View WorkoutJackie
1000m Row, 50 Thrusters, 30 Pull-ups
View WorkoutAmanda
9-7-5 Muscle-ups & Squat Snatches
View WorkoutMary
20 min AMRAP: 5 HSPU, 10 Pistols, 15 Pull-ups
View WorkoutKelly
5 rounds: 400m Run, 30 Box Jumps, 30 Wall Balls
View WorkoutLynne
5 rounds max reps: Bench Press & Pull-ups
View WorkoutNicole
20 min AMRAP: 400m Run + Max Pull-ups
View WorkoutEva
5 rounds: 800m Run, 30 KB Swings, 30 Pull-ups
View Workout