Rather than just having one Crossfit Workout this month, we’re going to list a collection of the ‘Girls’ Workouts of the Day’. Many ask Greg Glassman, founder and President of Crossfit, “Why are the workouts named after Girls?” , he explains “I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name.  Workouts are just like storms, they wreak havoc on towns.”  

So, below are some of the most popular ‘Girls WODs’. Attempt them at your own risk.

Muscle Up
Squat Snatch (135#/95#)

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

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


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

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

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


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


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

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

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

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

Snatch 135 pounds
30 reps for time

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

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


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

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

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

Clean and Jerk 135 lbs
30 reps for time

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


(aka “3 bars of death”)
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

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