The New Girls

The New Girls

In the September 2003 CrossFit introduced the first benchmark 6 workouts - “The Girls”: “Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran”.

Read the article here:

In the following months they introduced two more: “Grace” and “Helen”.

These benchmark workouts serve to measure and benchmark your performance and improvements though
repeated, irregular, appearances in the “Workout of the Day”.

A little over a year later they introduce six new beauties, “Isabel, Jackie, Karen, Linda, Mary, and Nancy.” 

Snatch 135 pounds, 30 reps for time

This workout is clearly Grace’s (135X30 C&J for time) best friend.

For time:
Row 1,000 meters
Thruster 45 pounds, 50 reps
30 Pull-ups

Not everyone has a rower, but “Jackie” is reason enough to buy one. A second round at 500/25/15 and a third at 250/15/10 make for a perfect workout.

Wall-ball 150 shots
Simple and elegant, “Karen”, has the effect ofthree girls. Mike Weaver’s 4:52 is the mark to beat. The target is at ten feet, the ball is 20 pounds for men, and each shot requires a full squat.

10-9-8-7-6-5-4-3-2- and 1 rep rounds for time of:
Clean ¾ bodyweight
Bench bodyweight
Deadlift 1 ½ bodyweight
This workout first appeared July 5th, 2003. More than a year later, September 23, 2004, Steve M., Rutman, Steve S., Ross Hunt, Barry Cooper, and Scott Kustes offered it as the toughest WOD to date. Mr. Kustes referred to this workout as “Three Bars of Death”.

Complete as many rounds in 20 minutes as you can of:
5 Handstand push-ups
10 1-legged squats, alternating legs
15 Pull-ups

“Chelsea” (Pull-up, push-up, squat 5/10/15) proved that a powerful cardiorespiratory stimulus could be generated through simple calisthenic workouts.

“Mary”, shows how tough calisthenic workouts can be. First seen October 30th, 2004, the time to beat is Dr. Todd Hockenbury’s blistering 12 and 2/3 rounds. (This West Point gymnast and Orthopedic Surgeon can be counted on to keep the bar high.)

Five rounds for time of:
Run 400 meters
Overhead squat 95 pounds, 15 reps
Finesse and control at high heart rate is critical. “Nancy” demands it.