EDIT: I’ve now added an new post dedicated to the CrossFit Hero Workouts
This is a list of many of the Named CrossFit Workouts. Made up of the usual mix of CrossFit Exercises, these are the Benchmark CrossFit Workouts which are used to monitor your CrossFit progress as you get Stronger, Fitter, Faster. I’d like to make it an exhaustive list, so if I’ve missed one, please let me know. I believe it’s true to say that there are 2 groups of named workouts:
The first, sometimes referred to as “The Nasty Girls” of CrossFit, are all given girls names. Why, I have no idea, I’m sure someone can comment and tell me? It is however made slightly more complicated as there is a CrossFit Workout that is also called Nasty Girls. But as I’m sure you know, CrossFit girls are anything but nasty!
I should say I’m making this list as a useful tool for myself mostly, as I can never remember what exercises go with what workouts and it annoys me to have to go to several places to find what the workouts are and to see demo videos of them. So it’s nice to have all the CrossFit workouts clearly in one place with links to the demo’s of their names and links to the individual exercises too. Obviously all this info is on the main Crossfit site, I’ve just assembled it differently here. I’ve also hunted down demo videos that they don’t seem to have in their workout section.
The CrossFit Nasty Girls – Click the names to see workouts of them, or the individual exercises to see their specific videos:
Annie
50 – 40 – 30 – 20 – 10 For Time
Double Unders
Sit Ups
Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Barbara
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 Mins
Repeat All For 5 Rounds
Chelsea
5 Pull Ups
10 Push Ups
15 Squats
On The Minute Every Minute For 30 Minutes.
Cindy
5 Pull Ups
10 Push Ups
15 Squats
As Many Rounds As Possible (AMRAP) in 20 Minutes
Diane
21 – 15 – 9 Reps
225lb Deadlift
Handstand Push Ups
Elizabeth
21 – 15 – 9 Reps
135lb Clean
Ring Dips
Fran
21 – 15 – 9 Reps
Thruster 95lbs
Pull Ups
Frelen
5 Rounds For Time
Run 800m
15 Dumbbell Thruster
15 Pull Ups
Grace
135lb Clean & Jerk
30 Reps
Helen
3 Rounds For Time
Run 400m
21 Kettle Bell Swings 55lb
12 Pull Ups
Jackie
1000m Row
50 Thruster 45lbs
30 Pull Ups
Karen
For Time
150 Wall Balls 20lbs
Kelly
5 Rounds For Time
Run 400m
30 Box Jumps
30 Wall Balls 20lbs
Linda
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of
1.5x Body Weight Deadlift
Body Weight Bench Press
3/4x Body Weight Cleans
Lynne
Bodyweight Bench Press Max Reps
Pull Ups Max Reps
5 Rounds For Max Reps
Mary
5 Handstand Push Ups
10 One Legged Squats (Pistols)
15 Pull Ups
As Many Rounds As Possible (AMRAP) in 20 Minutes
Nancy
5 Rounds For Time
400m Run
15 Overhead Squat 95lbs
Nasty Girls
3 rounds for time of:
50 Squats
7 Muscle-ups
135 lb Hang power cleans, 10 reps
Nicole
400m Run
Max Rep Pull Ups
As Many Rounds As Possible (AMRAP) in 20 Minutes – Note the pull ups completed in each round.
     | These are some of my favourite CrossFit inspired designs for t-shirts and mugs and the like. I love these phrases, but it’s trying to explain them to non CrossFitters that makes me laugh the most! Just click on the image you like to see it in more detail. They make great gifts.
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{ 57 comments… read them below or add one }
Excellent post Colin!
Cheers Davie, took me long enough!
Very useful post. So what are your times for all these workouts!!
That’s a good question, I’ll have to check.
nice. heard of cross fit for the first time on navyseals.com Didnt understand some of the names, so i googled it and came on to your site. nice work. and thanx
Happy to oblige Rudolph, thanks for letting me know it was useful.
These are good workouts, but when are you gonna post the crossfit hero workouts???
When I get time is the simple answer Joshua. Thanks for letting me know that there is at least some interest out there in them.
The old “girl” workouts are named after hurricanes. Very fitting.
The new girl workouts, like Nicole, Annie, Eva, and Lynne, are named after significant women crossfitters.
The rest are named after recent military and police heroes. There are a few that also have unigue names that describe them like “Tabata This!”, “Fight Gone Bad”, and the CrossFit Total.
Thanks for compiling this list! It’s exactly the information I’d hoped to find on the Crossfit site but couldn’t.
You’re welcome, happy to oblige.
im barely starting crossfit and i have a few weeks to lose weight prior to an exam i have very little knowlege on it and was wondering which exercises would be the best for me. ty
-Leo
Leo, just follow the WOD (Workout Of the Day) on the http://www.Crossfit.com main site. If you want to lose weight too, start on the Zone diet.
sweet ty.
Great Post, but you forgot one of my favorite workouts:
“Murph”
1 mile run
100 pullups
200 pullups
300 squats
1 mile run
The 200 pullups is supposed to be “pushups”….Sorry
Not sure I’d ever consider Murph a favourite, to be honest it scares the heeby jeebies out of me! But to answer your point, this post was about the Girl named Crossfit workouts. If there are enough people who ask, I’ll add the Hero workouts too.
thanks for the post of these exercises.. really really useful, for someone like me who has just started crossfit.. thankyou..
oh and do they stop at NICOLE or is there more?
manythanks again
adam
Thank you for putting these workouts in one easy location. I am just starting to check into crossfit and have had a hard time finding the recommended workouts. I would love to see the male titled workouts as well. Can you recomend a good combination of workouts to do in one week or direct me to where you get those rocomendations? All the workouts look great but how do you put it all together for a “weekly program?”
Thanks for your help!
Adam, that’s all the girl one’s there were at the time of writing.
Austin, no worries. But for a “weekly program” just follow the Workout Of the Day (WOD) on the main crossfit.com website. One day I’ll do the male workouts too.
Thanks for the list – great resource. I’d also be interested in seeing a list of the Hero workouts, when you’ve got the time…
So a little more searching and I did find a list on the Crossfit website. For anyone that’s interested:
http://www.crossfit.com/cf-info/faq.html#WOD0
No direct links to the videos, though. Thanks for all your hard work Colin, I know this takes a long time to put together. A lot of us out here appreciate it.
Michael
You’re welcome. Doing the same for the list of hero workouts is bubbling higher up my to do list. It would help me if people could post here links to any videos they already know about, saves me the time searching for them, which is the longest job. Not that I mind watching 10 hours of Crossfit workouts, of course!
I would like to see the hero workouts too.
Also, i didnt see Eva!
“Eva”
5 Rounds for time:
800m Run
30 Kettlebell Swings – men 55, women 35
30 Pull Ups
there u go josh
This post is awesome, Colin! Please, do the “Hero” post!!
Colin! Colin! Colin!
Lol, ok ok, I know. It’s slowly bubbling up the list of things to do. Actually there’s 2 jobs, first to update this post with all the new named workouts, and second to do the hero workouts. Either as a separate post, or edit this one, opinions?
I just started crossfit work outs two weeks now and i love it, i wish i knew about this long time ago. i am 43 and this is something i need.
If you’d like more crossfits ive got a whole ton of them that are amazing!
Hi TJ Hartman, if it’s possible, can you send me your ton of crossfit training please?
Im only 16 and heard about in in P.E. These videos really helped. Thanks.
Excellent post – it’s nice to have all these workouts in one place. Now, which one to do today????
R there any workouts after ‘N”?
Hey, guys can someone send me the workouts I dont understand them i am looking into the military and doing 1000 push ups with 6 variations and 1000 crunches 500 each side isnt cutting it anymore I am 16 and wondering also how much time during my day they will take and type of equipment and such, btw I am doing the variations with 50lbs-100lbs extra using my school bag I want more results
Thank you so much for compiling these workouts on this site. The crossfit site doesnt really give what i need. These workouts will be very handy in the (DEP) of the U.S. Marine Corps, and of course at the house on non PT days.
GLENN- the answer to your queswtion is:
you need to do other things rather than JUST pushups and situps.. thats where the crossfit comes into play. it gives you different variations to work different things. speed, power, strength, and endurance is what you need to work when training for any military service.. crossfit works all of them. and tell me what you dont understand as far as the workouts go.
the equipment needed for most of these workouts are dunbells-perferrably 30 lbs if thats all you can get..you need a pullup bar..if you can get one, you need a 45lb bench press bar for deadlifts and bench press and a few other things..if you can get a few weights to put on it, that would benefit alot too.
very good info . just did Helen in 14 mins. at 51 yrs. old . ran out of gas in the third round . next up … Angie … and improve my cardio .
I am in the Army serving over in Iraq right now, and our platoon does nothing but crossfit. Out of our whole company we are the fittest soldiers. Thanks to crossfit we are stronger, we have more endurance, and we are faster. Thank you nasty girls!!
Thanks for the good info… Question, I’ve been trying to find info on a workout that’s called “PUNKY BREWSTER”… It seems to have a lot of burpees in it. In any event, any info would be greatly appreciated.
Thanks,
Ruben
And while I’m asking questions, I ran across this workout on Youtube, and wondered if it’s a “named” work out or not… In any event, I’ll be giving it a crack this afternoon after work…and it’s nice to be able to say exactly who it was kicked my ass!
http://www.youtube.com/watch?v=4o-RM6ebuis
Thanks again for your time and great info!
Ruben
I’ve not heard of Punky Brewster before. Most benchmark Crossfit workouts are named either after women, or after dead Crossfitters (the Hero workouts). So that name doesn’t seem to fit.
Never really heard of the crossfit workout before but I can see how it would work well.
found another one you can post, i don’t know what it’s name is other than the “300 workout”
a) Pullups – 25 reps
b) Deadlifts with 135lbs – 50 reps
c) Pushups – 50 reps
d) 24-inch Box jumps – 50 reps
e) Floor wipers – 50 reps
f) Single-arm Clean-and-Press with 36lbs Kettlebell – 50 reps
g) Pullups – 25 reps
this is done for time, complete every rep.
Colin – Everytime I try and do sit-ups like the lady on the video, my I get pain in my groin!!!! Is this the Crossfit way?
Hey Daz. CrossFit situps tend to be with an abmat and soles of feet facing. The soles of feet facing removes the legs as a component of the situp (a rare thing in CrossFit to be sure) and the abmat ensures good extension of the abs.
I however don’t go all the way up as she does. It sounds weird, but it’s actually harder *not* to sit all the way up, but to just touch your toes. In this way, your abs never get a rest. If you do it like the video, your abs stop working when you’re sat up all the way, which means they get a short rest before coming back down again.
If you’re getting pain, I wouldn’t suggest continuing with them that way until you sort out your flexibility issues.
Hi, just started crossfit training this week i only wish i had started it years ago. I go to the gym 5 times a week normaly and was starting to get really board with the same old crap. Just completed my first Frelen and got a time of 33min.34sec. Is that an average time? Also done Angie 24min 30sec, pull ups let me down but think i have the kipping techneque sorted now and will be knocking a large chuck off my time when i do it again.
P.S top web site by the way very helpful. Thanks
thanks for this post as I have been just crossfit beginner its so useful to me..cheers
http://www.youtube.com/watch?v=PWNoy3RLmEY
Best video ever of ISABEL …..
Hi Bangard, thanks for the link, Greg Everett is astonishing! It’s been a while since I updated this post, I should get round to looking for those other WODs that I couldn’t find a suitable video for and see if there are any there now.
What’s also astonishing is I’ve just noticed ALL the WOD links were broken?!? I asked someone a while back to help me out and make a change to this post and it looks like he broke all the links and I hadn’t noticed. I’ve just restored them all.
Great post, thanks buddy!
here coach Glassman explains how Fran came about and why the workouts got girls names.
http://www.youtube.com/watch?v=pQOXBFfreiQ
try the the rambo workout….
50 jumping pull ups
50 burpees
50 double unders
50 box jumps
50 wall balls
50 supermans (lay face down and arch you back, aka back extensions)
50 push presses (115 lbs)
50 kettle bell swings (45-55lbs)
50 lunges
50 good mornings
named this one after my falling marine buddy callsign “hollywood”
go to a spot where you can run bleachers, at high school football field or something..
21-18-15-12-9-6-3
bleacher run
hang cleans
box jumps
hollow rocks
rocky workout……
50 double unders
50 jab combos on heavy bag, right punch left punch=1 rep
50 russian twists with 4 count cadence and medicine ball
50 burpees too pullups
25 right hooks 25 left hooks on heavy bag
50 star jumps
50 declined sit ups, furthest you can decline, and with weight 25,35,45 lbs
50 knee strikes to heavy bag, left knee right knee combo=1 rep
50 power cleans
50 hollow rocks
jab combo for 2 mins
knee combo for 2 mins
short break
4 mile run
Love your website & am going to reference your links for a record of bench marks day we are hosting. It will come in very handy for the athletes.
If we do a video for Barbara & Annie would you like me to send you a link to complete the set?
Not sure if you would be interested in promoting the event – The “Nasty Girls” Challenge info @
crossfitfoxes.blogspot.com or my facebook page atm I only have my name but looks like the world of facebook demands a business & events page.
Thanks again & look forward to hearing back from you
Hi Emma. A women’s only CrossFit box: interesting concept. How are you finding that working out?
Sure, if you do the videos and send me the links, I’d be happy to link to them above.
Well I only know a few people in Oz, and they’re all men, so I don’t think any promotion I do would amount to anything, but good luck with it anyway.
Hey there just wanted to give you a quick heads up. The words in your article seem to be running off the screen in Chrome. I’m not sure if this is a formatting issue or something to do with web browser compatibility but I figured I’d post to let you know. The layout look great though! Hope you get the problem solved soon. Kudos
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