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 [...]
C J Silverio said,
July 31, 2008 at 7:14 pm
Thanks for compiling this list! It’s exactly the information I’d hoped to find on the Crossfit site but couldn’t.
Colin McNulty said,
July 31, 2008 at 8:57 pm
You’re welcome, happy to oblige.
London | Flat Hunting | British Military Fitness | Crossfit said,
August 13, 2008 at 7:04 am
[...] though, I don’t feel sore at all this morning. Typically after Crossfit’s Angie say, I would feel my pecks and abs for days afterwards. What does that say about BMF considering I [...]
leo said,
August 27, 2008 at 1:54 am
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
Colin McNulty said,
August 27, 2008 at 6:45 am
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.
leo said,
August 27, 2008 at 6:42 pm
sweet ty.
Andrew Perkins said,
September 10, 2008 at 1:49 pm
Great Post, but you forgot one of my favorite workouts:
“Murph”
1 mile run
100 pullups
200 pullups
300 squats
1 mile run
Andrew Perkins said,
September 10, 2008 at 1:50 pm
The 200 pullups is supposed to be “pushups”….Sorry
Colin McNulty said,
September 11, 2008 at 9:16 pm
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.
Crossfit Certification, Manchester, Greg Glassman, Nicole Carroll, Colin McNulty said,
September 14, 2008 at 9:11 pm
[...] is not precious about the Crossfit way / WoD (Workout of the Day) He actually hopes one day someone will show that they have a better, more efficacious approach than [...]
adam said,
September 19, 2008 at 1:23 am
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
austin knight said,
November 3, 2008 at 5:39 pm
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!
Colin McNulty said,
November 4, 2008 at 9:29 pm
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.
Michael Oswald said,
December 2, 2008 at 2:08 am
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…
Michael Oswald said,
December 2, 2008 at 2:15 am
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
Colin McNulty said,
December 2, 2008 at 7:31 am
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!
Dean Karnazes | the Zone Diet said,
January 7, 2009 at 7:24 am
[...] would be interesting to see him do for example the Crossfit workout known as Helen, but that’s just me. Either way, he’s very good a running long distances, better than [...]
Matt J said,
January 23, 2009 at 3:03 pm
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
Crossfit Certification, Greg Glassman, Nicole Carroll, Manchester said,
March 4, 2009 at 3:43 pm
[...] 2nd up was Nicole Carroll who took us through the first 3 of 9 core Crossfit exercises: [...]
vince said,
June 28, 2009 at 2:05 am
there u go josh
Mark said,
June 30, 2009 at 10:34 pm
This post is awesome, Colin! Please, do the “Hero” post!!
Colin! Colin! Colin!
Colin McNulty said,
July 1, 2009 at 4:40 am
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?
benjamin sr said,
July 14, 2009 at 3:22 pm
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.
TJ Hartman said,
August 2, 2009 at 5:19 pm
If you’d like more crossfits ive got a whole ton of them that are amazing!
Brown said,
August 9, 2009 at 2:10 pm
Hi TJ Hartman, if it’s possible, can you send me your ton of crossfit training please?
Jack said,
September 16, 2009 at 1:11 am
Im only 16 and heard about in in P.E. These videos really helped. Thanks.
Chris said,
October 13, 2009 at 12:26 pm
Excellent post – it’s nice to have all these workouts in one place. Now, which one to do today????
Blair said,
November 2, 2009 at 11:07 pm
R there any workouts after ‘N”?
Glenn said,
November 20, 2009 at 1:35 am
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
Sean said,
December 23, 2009 at 1:36 am
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.
Sean said,
December 23, 2009 at 4:26 pm
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.
Robert said,
January 10, 2010 at 1:33 pm
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 .
Ouch Ouch Ouch – Crossfit kicks my butt said,
January 19, 2010 at 10:02 pm
[...] work, and so just did pairs of Hand Power Snatches + Squat Snatch, up to a modest 55kg. Followed by Grace (30 x power cleans and push jerks) @ 60kg. I was way off the pace at 11:20 and if I thought my thighs ached before, I was wrong! [...]
The Longest Crossfit Workout in a while said,
February 2, 2010 at 8:07 pm
[...] OHSs). It was a pretty poor time of 32:55 and I was whacked at the end. That’s the longest Crossfit workout I’ve done in a [...]
Crossfit Kelly, Clean & Jerks and Zone Experimentation said,
February 3, 2010 at 9:48 pm
[...] I did the WOD off the main Crossfit site: Kelly, which [...]
Build up to the British Masters Olympic Weightlifting Competition – 3 weeks to go said,
March 10, 2010 at 9:09 pm
[...] can’t wait for it to be finished so that I can post it up! It’s even better than the Named Crossfit Workouts (the girls) post I did ages ago, that I still haven’t got round to updating yet. One [...]