Benchmark Girls

“I thought that anything left you flat on your back looking up to the sky asking, what the f*** happened to me, deserves a female name.” – CrossFit founder, Greg Glassman.

Benchmark Girls

Benchmark
Program
 Timing
ANGIE
  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats
 For Time
Complete all reps of each exercise before moving to the next.
BARBARA
  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats
 5 rounds, time each round.
Rest precisely three minutes
between each round
CHELSEA
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
 Each min on the
min for 30 min
CINDY
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
 As many rounds as
possible in 20 min
DIANE
  • Deadlift 225 lbs
  • Handstand push-ups
 21-15-9 reps, for time
ELIZABETH
  • Clean 135 lbs
  • Ring Dips
 21-15-9 reps, for time
FRAN
  • Thruster 95 lbs
  • Pull-ups
 21-15-9 reps, for time
GRACE
  • Clean and Jerk 135 lbs
 30 reps for time
HELEN
  • 400 meter run
  • 1.5 pood Kettlebell swing x 21
  • Pull-ups 12 reps
 3 rounds for time
ISABEL
  • Snatch 135 pounds
 30 reps for time
JACKIE
  • 1000 meter row
  • Thruster 45 lbs (50 reps)
  • Pull-ups (30 reps)
 For time
KAREN
  • Wall-ball 150 shots
 For time
LINDA
  • Deadlift 1 1/2 BW
  • Bench BW
  • Clean 3/4 BW
 10/9/8/7/6/5/4/3/2/1 rep
rounds for time
MARY
  • 5 Handstand push-ups
  • 10 1-legged squats
  • 15 Pull-ups
 As many rounds as possible in 20 min
NANCY
  • 400 meter run
  • Overhead squat 95 lbs x 15
 5 rounds for time

The New Girls

Benchmark
Program
 Timing
ANNIE
  • Double-unders
  • Sit-ups
 50-40-30-20 and 10 rep rounds; for time
EVA
  • Run 800 meters
  • 2 pood KB swing, 30 reps
  • 30 pullups
 5 rounds for time
KELLY
  • Run 400 meters
  • 30 box jump, 24 inch box
  • 30 Wall ball shots, 20 pound ball
 Five rounds for time
LYNNE
  • Bodyweight bench press
  • pullups
 5 rounds for max reps. There is no time
component to this WOD
NICOLE
  • Run 400 meters
  • Max rep Pull-ups
 As many rounds as possible in 20 minutes.
Note number of pull-ups completed
for each round.

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