27.11.07
Named Crossfit Workouts - The Girls
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.
The second group are all named after men, and are “The Crossfit Hero Workouts”. So called (I believe) as they are named after Crossfitters who have sadly died. I will do the men in another post in the future, otherwise this will get too big.
I should say I 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 demos off 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 - Can’t find any video of this workout.
50 - 40 - 30 - 20 - 10 For Time
Double Unders
Sit Ups
Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Barbara - Can’t find any video of this workout.
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
Isabel - Can’t find any video of this workout.
135lb Snatch
30 Reps
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.
Davie said,
November 28, 2007 at 9:02 am
Excellent post Colin!
Colin McNulty said,
November 28, 2007 at 2:54 pm
Cheers Davie, took me long enough!
Andrew G said,
November 28, 2007 at 4:08 pm
Very useful post. So what are your times for all these workouts!!
Colin McNulty said,
November 28, 2007 at 4:29 pm
That’s a good question, I’ll have to check.
Rudolph said,
February 10, 2008 at 6:03 pm
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
Colin McNulty said,
February 11, 2008 at 10:17 am
Happy to oblige Rudolph, thanks for letting me know it was useful.
Joshua Marziale said,
April 7, 2008 at 12:53 pm
These are good workouts, but when are you gonna post the crossfit hero workouts???
Colin McNulty said,
April 22, 2008 at 8:55 pm
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.
Eric Jones said,
May 11, 2008 at 5:44 pm
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.
Crossfit Workouts | Fran | Angie | Exercise said,
July 13, 2008 at 9:41 am
[...] the bar down) at 40kg, which I did 3 times. Yes I felt the elbow, but not enough to stop me doing 1/2 Crossfit Angie Workout (1/2 means 50 reps of each not 100) and by the evening I had no pain at all. Next time I’ll [...]