Meet the Girls Wod: Iconic Benchmarks of CrossFit®

The “Girls WOD” are a series of iconic benchmark workouts created by the former CEO of Crossfit® Greg Glassman. These WODs, known for their feminine names, were designed to test the physical and mental condition of athletes.

Glassman has I compared these workouts to cyclones, because, like a storm, they have the power to shock anyone who faces them, leaving a lasting impression.

Origins and Meaning

The “Girls WOD” are were first introduced in 2003 and have quickly gained popularity as tools for measuring athletes' progress over time.

The idea behind it was simple: create standardized workouts that athletes could repeat at regular intervals to assess their improvements.

The fact that they were named as “girls” comes from the meteorological tradition of giving female names to cyclones, symbolizing their force overwhelming.

In fact, an iconic phrase by Glassman was:

“Anything that leaves you on the ground, on your back, breathless and with your eyes to the sky, making you ask ‘what the fuck just happened to me’ deserves to have a female name”

The Main “Girls WODs”

Here is a detailed overview of some of the most popular “Girls WODs”:

1. Fran:
   • 21-15-9 thruster repetitions (42.5 kg for men, 30 kg for women) women) to pull-up.
   • Focus: Explosive power and endurance in a short period of time.
2. Angie:
   • 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats.
   • Focus: Whole body muscular endurance.
3. Diane:
   • 21-15-9 deadlift repetitions (102.5 kg for men, 70 kg for women) and handstand push-ups.
   • Focus: Strength in weightlifting movements and skills gym.
4. Elizabeth:
   • 21-15-9 clean repetitions (61 kg for men, 43 kg for women) and ring dips.
   • Focus: Technique and strength in weightlifting.
5. Helen:
   • 3 rounds per time of 400 meters of race, 21 kettlebell swings (24kg for men, 16kg for women) and 12 pull-ups.
   • Focus: Endurance aerobics and explosive strength.

1. Cindy:
   • AMRAP in 20 minutes: 5 pull-ups, 10 push-ups, 15 air squats.
   • Focus: Endurance and ability to maintain a constant pace for 20 minutes.
2. Amanda:
   • 9-7-5 muscle-up repetitions and snatch (61 kg for men, 43 kg for women).
   • Focus: Advanced gymnastic skill combined with technical, heavy lifting.
3. Isabel:
   • In time: 30 snatches (61 kg for men, 43 kg for women).
   • Focus: Power and Technique in Olympic Weightlifting.
4. Jackie:
   • In time: 1,000 meters rowing, 50 thrusters (20 kg for men and women), 30 pull-ups.
   • Focus: Cardiovascular endurance followed by strength and muscular endurance.
5. Chelsea:
   • EMOM for 30 minutes: 5 pull-ups, 10 push-ups, 15 air squats.
   • Focus: Consistency in maintaining a steady pace of work over an extended period.

The “New Girls WOD”

Over the years, Crossfit® has introduced new “Girls” to enrich the collection of benchmark WODs. Here are some of them:

1. Annie:
   • In time: 50-40-30-20-10 reps of double-unders and sit-ups.
   • Focus: Endurance and coordination.
2. Eva:
   • 5 rounds per time: 800 meter run, 30 kettlebell swings (32 kg), 30 pull-ups.
   • Focus: Endurance and strength.
3. Kelly:
   • 5 rounds per time: 400 meters run, 30 box jumps (60/50 cm), 30 wall ball shots (9 kg for men, 6 kg for women).
   • Focus: Aerobic endurance and explosive strength.
4. Lynne:
   • 5 round: Maximum number of repetitions of bench press (with your own body weight) and pull-ups.
   • Focus: Maximum strength and endurance.
5. Nicole:
   • AMRAP in 20 minutes: 400 meter run, maximum number of pull-ups possible.
   • Focus: Aerobic endurance combined with upper body strength.

The Role of “Girls WOD” in Crossfit® Programming

These WODs are not just a physical exercise; they also serve as a powerful evaluation tool. Athletes repeat them periodically to monitor their progress.

For example, improving your Fran time means that your power and aerobic capacity have increased. In addition, “Girls WODs” are also used in competitions to test the abilities of athletes in a uniform way.

Why Do “Girls WODs”?

1. Monitor Progress: They are an excellent way to measure improvements over time. By comparing current results to past ones, you can clearly see where you have improved and where you can still work.
2. Mental Challenge: These WODs are as much a mental challenge as they are physical. They require determination, focus, and the ability to push yourself beyond your limits.
3. Standardization: Because the “Girls WODs” are standardized, they allow for comparisons between athletes around the world. Whether you’re competing against yourself or others, the results are easily comparable.

How to Tackle a “Girls WOD”

Before starting a “Girls WOD”, it is essential to prepare properly:

• Heating: Focus on a thorough warm-up that prepares your muscles and joints for the specific movements in the WOD.
• Strategy: Not all “Girls WODs” are sprints. Some require a fast pace and smart energy management.
• Technology: Technique is crucial. Performing the movements correctly will not only make you more efficient, but it will also help you avoid injuries.

Conclusion

The “Girls WOD” represent the heart of Crossfit®, a mix of tradition, challenge and measurement of progress. They are an essential reference for every Crossfit® athlete, offering a tangible way to evaluate your fitness over time. If you want to grow in Crossfit®, becoming familiar with these WODs is a must.