CrossFit 101: Meet the Girls

I will never forget the first time I read Greg Glassman, founder of CrossFit, describe the reasoning behind the infamous WOD names: "I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a female name. Workouts are just like storms, they wreak havoc on towns.” 

Clearly this guy had experienced with the fury only a woman can deliver. 

Whether you're new to CrossFit or looking to repeat a favorite WOD, here's a proper introduction to "The Girls."

Meet the CrossFit Girls

Muscle Up
Squat Snatch (135#/95#)

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time – Complete all reps of each exercise before moving to the next.

50-40-30-20 and 10 rep rounds; for time

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
5 rounds for time

5 Pull-ups
10 Push-ups
15 Squats
Each min on the min for 30 min – number of rounds completed is your score.

3 rounds for time
500m row
12 Body Weight Dead Lift
21 Box Jumps

5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 min

Deadlift 225 lbs
Handstand push-ups
21-15-9 reps, for time

Clean 135 lbs
Ring Dips
21-15-9 reps, for time

Run 800 meters
2 pood KB swing, 30 reps
30 pullups
5 rounds for time.

Thruster 95 lbs
21-15-9 reps, for time

Clean and Jerk 135 lbs
30 reps for time

400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
3 rounds for time

Snatch 135 pounds
30 reps for time

1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
For time

Wall-ball 150 shots
(men 20#-10′ – women 14#-9′)
For time

Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Five rounds for time

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

Bodyweight bench press (e.g., same amount on bar as you weigh)
5 rounds for max reps. There is NO time component to this WOD.

5 Handstand push-ups
10 1-legged squats
15 Pull-ups
As many rounds as possible in 20 min

400 meter run
Overhead squat 95 lbs x 15
5 rounds for time

Run 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round

Can't get enough of CrossFit? We get it. Check out our Ultimate Guide to CrossFit Terms for a detailed explanation of classic WODs, movements, and more!

Wod specs via “CrossFit Inc.”

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