Named CrossFit Workouts – The Girls

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:

50 – 40 – 30 – 20 – 10 For Time
Double Unders
Sit Ups

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 Mins
Repeat All For 5 Rounds

5 Pull Ups
10 Push Ups
15 Squats
On The Minute Every Minute For 30 Minutes.

5 Pull Ups
10 Push Ups
15 Squats
As Many Rounds As Possible (AMRAP) in 20 Minutes

21 – 15 – 9 Reps
225lb Deadlift
Handstand Push Ups

21 – 15 – 9 Reps
135lb Clean
Ring Dips

21 – 15 – 9 Reps
Thruster 95lbs
Pull Ups

5 Rounds For Time
Run 800m
15 Dumbbell Thruster
15 Pull Ups

135lb Clean & Jerk
30 Reps

3 Rounds For Time
Run 400m
21 Kettle Bell Swings 55lb
12 Pull Ups

135lb Snatch
30 Reps

1000m Row
50 Thruster 45lbs
30 Pull Ups

For Time
150 Wall Balls 20lbs

5 Rounds For Time
Run 400m
30 Box Jumps
30 Wall Balls 20lbs

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

Bodyweight Bench Press Max Reps
Pull Ups Max Reps
5 Rounds For Max Reps

5 Handstand Push Ups
10 One Legged Squats (Pistols)
15 Pull Ups
As Many Rounds As Possible (AMRAP) in 20 Minutes

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

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.

CrossFit t-shirts, hoodies and mugs

{ 93 comments… add one }
  • Davie 28 November 2007, 9:02 am

    Excellent post Colin!

  • Colin McNulty 28 November 2007, 2:54 pm

    Cheers Davie, took me long enough!

  • Andrew G 28 November 2007, 4:08 pm

    Very useful post. So what are your times for all these workouts!!

  • Colin McNulty 28 November 2007, 4:29 pm

    That’s a good question, I’ll have to check.

  • Rudolph 10 February 2008, 6:03 pm

    nice. heard of cross fit for the first time on Didnt understand some of the names, so i googled it and came on to your site. nice work. and thanx

  • Colin McNulty 11 February 2008, 10:17 am

    Happy to oblige Rudolph, thanks for letting me know it was useful.

  • Joshua Marziale 7 April 2008, 12:53 pm

    These are good workouts, but when are you gonna post the crossfit hero workouts???

  • Colin McNulty 22 April 2008, 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 11 May 2008, 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.

  • C J Silverio 31 July 2008, 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 31 July 2008, 8:57 pm

    You’re welcome, happy to oblige. πŸ™‚

  • leo 27 August 2008, 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 πŸ™‚

  • Colin McNulty 27 August 2008, 6:45 am

    Leo, just follow the WOD (Workout Of the Day) on the main site. If you want to lose weight too, start on the Zone diet.

  • leo 27 August 2008, 6:42 pm

    sweet ty.

  • Andrew Perkins 10 September 2008, 1:49 pm

    Great Post, but you forgot one of my favorite workouts:


    1 mile run
    100 pullups
    200 pullups
    300 squats
    1 mile run

  • Andrew Perkins 10 September 2008, 1:50 pm

    The 200 pullups is supposed to be “pushups”….Sorry

  • Colin McNulty 11 September 2008, 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.

  • adam 19 September 2008, 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

  • austin knight 3 November 2008, 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 4 November 2008, 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 website. One day I’ll do the male workouts too.

  • Michael Oswald 2 December 2008, 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 2 December 2008, 2:15 am

    So a little more searching and I did find a list on the Crossfit website. For anyone that’s interested:

    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.


  • Colin McNulty 2 December 2008, 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! πŸ˜‰

  • Matt J 23 January 2009, 3:03 pm

    I would like to see the hero workouts too.

    Also, i didnt see Eva!

    5 Rounds for time:
    800m Run
    30 Kettlebell Swings – men 55, women 35
    30 Pull Ups

  • vince 28 June 2009, 2:05 am

    there u go josh

  • Mark 30 June 2009, 10:34 pm

    This post is awesome, Colin! Please, do the “Hero” post!!

    Colin! Colin! Colin!

  • Colin McNulty 1 July 2009, 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 14 July 2009, 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 2 August 2009, 5:19 pm

    If you’d like more crossfits ive got a whole ton of them that are amazing!

  • Brown 9 August 2009, 2:10 pm

    Hi TJ Hartman, if it’s possible, can you send me your ton of crossfit training please?

  • Jack 16 September 2009, 1:11 am

    Im only 16 and heard about in in P.E. These videos really helped. Thanks.

  • Chris 13 October 2009, 12:26 pm

    Excellent post – it’s nice to have all these workouts in one place. Now, which one to do today????

  • Blair 2 November 2009, 11:07 pm

    R there any workouts after ‘N”?

  • Glenn 20 November 2009, 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 23 December 2009, 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 23 December 2009, 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 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 10 January 2010, 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 .

  • David 24 March 2010, 7:33 am

    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!!

  • Ruben A. 11 June 2010, 8:39 pm

    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.



  • Ruben A. 11 June 2010, 8:48 pm

    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!

    Thanks again for your time and great info!


  • Colin McNulty 14 June 2010, 11:48 am

    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.

  • core stability exercises 10 July 2010, 9:36 am

    Never really heard of the crossfit workout before but I can see how it would work well.

  • Terry 25 October 2010, 11:30 pm

    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.

  • Daz Cooper 6 December 2010, 12:33 pm

    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?

  • Colin McNulty 6 December 2010, 12:44 pm

    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.

  • Chris Blaylock 6 April 2011, 11:19 am

    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

  • Stopar 21 April 2011, 4:35 pm

    thanks for this post as I have been just crossfit beginner its so useful to me..cheers

  • Bangard 13 August 2011, 4:14 am

    Best video ever of ISABEL …..

  • Colin McNulty 13 August 2011, 9:41 am

    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.

  • Kris 27 August 2011, 9:39 pm

    Great post, thanks buddy!

  • Tash 5 September 2011, 9:51 am

    here coach Glassman explains how Fran came about and why the workouts got girls names.

  • jim 22 October 2011, 11:26 pm

    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

  • jim 22 October 2011, 11:33 pm

    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..


    bleacher run
    hang cleans
    box jumps
    hollow rocks

  • jim 22 October 2011, 11:53 pm

    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

  • Emma Teede 7 November 2011, 1:17 pm

    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 @ 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

  • Colin McNulty 7 November 2011, 1:51 pm

    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.

  • Panasonic ES-LA93-K Review 6 December 2011, 6:15 pm

    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

  • Julez 25 February 2012, 3:37 pm

    Nice post! We keep a list of our WODs and times aswell.

    One of the best things about Crossfit is that you can really compare yourself with the best Crossfitters in the World. Just keeps you motivated and eager to train harder and get better.

  • SydneyB 15 November 2012, 5:02 am

    They are all girl named because any workout that can leave you flat on your back gasping for air within three minutes deserves a ladies name πŸ˜‰

  • michael 23 November 2012, 4:22 pm

    the reason they all have girl names is becouse “nobody should leave you that tired exhausted and warn out, laying on your back but a women” atleast thats thats ive been told

  • Evgenios 11 January 2013, 5:07 pm

    try this one:


    push up
    400m run

    power dips
    1000m Spinn

    one arm swing 20kg
    100 double unders

    deep squats 64kg
    500m row

    our best was between 48 to 51 minutes..

  • Pete 5 February 2013, 1:32 am

    “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking β€˜what just happened to me?’ deserved a females name.” Coach Glassman

  • bar 17 April 2013, 10:08 am

    5 rounds
    400m run
    10Thruster 20k dumbells
    20 jump box
    10 pull ups
    20 burpees
    10 squat & clean 20k dumbells
    20 double under

  • Mike Anderton 1 August 2013, 7:45 pm

    Ive heard Gregg Glassman names them after girls because the workouts leave you flat on your back and exhausted!

  • eliA 23 September 2013, 11:26 pm

    How could i know the official weights for girls?
    I just because i dont know if it is the same for women and man…
    Thank you!

  • Jacob 18 November 2013, 11:29 pm

    What are the ideal rest times between sets for Cindy, Mary, and Nicole? I appreciate it. Thanks!

  • MJ Fitness 30 October 2014, 5:05 pm

    I’ve been doing CrossFit for 3 months and have done Fran, Grace, Isabel, Helen, and a few others… and they ALL leave you lying on your back, exhausted. I love CrossFit!

  • CrossFit Upland 17 November 2014, 5:27 am

    This is a cool variation!
    Workout -Mini Girl Triplett For Time of:

    *Hurry Up “Helen” 3 rounds for time of:

    200 meter run

    12 kettle bell swings 53/35 35/26 18/15

    6 pull-ups

    *Double-Time “Diane” for time 9-6-3 of:

    Dead Lift 225/185 185/135 45/35

    Hand Stand push ups

    *Fast “Fran” for time 9-6-3 of:

    Thrusters 95/65 65/45 25/15


  • Chris 26 June 2015, 5:41 am

    β€œI want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking β€˜what just happened to me?’ deserved a females name.

    Barbara is a bitch

  • Matt Green 17 February 2016, 4:34 pm

    Many have asked, β€œWhy are the workouts named after Girls?” Coach Glassman, the founder and President of CrossFit explained it best. β€œI want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking β€˜what just happened to me?’ deserved a females name. Workouts are just like storms, they wreak havoc on towns.”

  • Tommy 23 April 2016, 5:21 pm

    I name this after my wife…
    “Julie” – 5 rounds for time:
    20 Thrusters
    10 Burpees
    20 KB Swings
    10 Burpees

    It is a sexy beast WOD!

  • Jon Little 22 December 2016, 12:15 pm

    Thanks a million for taking the time to complete this list,
    I found it very very helpful πŸ™‚
    We need more people like you in this world πŸ™‚

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