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The Essential Guide to CrossFit Girl WODs for Women

Women, it’s time to unlock the secrets of CrossFit!

As a woman, I know how overwhelming it can be to find the right workout routine that fits your goals.

That’s why I’m here to introduce you to the amazing world of CrossFit Girl WODs.

With this essential guide, you’ll get the perfect workout for your needs, whether you’re a beginner or an experienced athlete.

So, let’s dive in and unlock the potential of CrossFit with this guide!

Key Takeaways

  • CrossFit Girl WODs are intense workouts that include a combination of exercises such as pull-ups, push-ups, sit-ups, squats, cleans, ring dips, thrusters, snatch, clean and jerks, wall-ball shots, handstand push-ups, pistol squats, double-unders, muscle-ups, squat snatches, bench presses, and overhead squats.
  • These workouts are named after women and are designed to test and improve various aspects of fitness, including strength, endurance, and agility.
  • The CrossFit Girl WODs vary in terms of the number of repetitions, the weight used, and the time taken to complete them, providing a range of challenges for athletes of different levels.
  • Following the CrossFit Girl WODs can help women improve their overall fitness, build muscle, and enhance their performance in functional movements.

Why Women Love CrossFit Girl WODs

I love CrossFit Girl WODs because they challenge me in ways that other workouts don’t. They’re tailored to the fitness needs and goals of female athletes, providing an intense, comprehensive workout.

CrossFit Girl WODs use functional movements to target and develop core strength, balance, and endurance. Each workout offers a unique challenge, testing your body’s limits.

CrossFit Girl WODs are the perfect way to get in shape, build strength, and improve your overall fitness.

Preparing for Your First Girl WOD

After the challenge and excitement of my first CrossFit Girl WOD, I was eager to prepare for my next one.

Before attempting a Girl WOD, I researched the list of options and found the best one for me.

I read up on the movements and practiced the skills required.

I also developed a plan to track my progress and rest appropriately to maximize my performance.

Preparing for CrossFit Girl WODs requires dedication and discipline, but with the right approach, you can make the most of your time in the gym.

WOD #1: Angie

Angie is the first Girl WOD and is made up of four components.

This WOD is a great way to test your overall strength and endurance.

To get the most out of Angie, it’s important to understand the importance of each component and how to execute them correctly.

Breaking Down Angie’s Components

I’m breaking down Angie, the first CrossFit Benchmark Girl WOD, to see what it’s all about. It consists of:

  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 squats

CrossFit Girls’ workouts are designed to be intense, but also to build strength, endurance, and mental toughness. Whether you’re a beginner or a seasoned athlete, Angie will challenge and reward you.

WOD #2: Chelsea

Chelsea is a CrossFit benchmark WOD that requires you to complete an EMOM workout. An EMOM workout stands for “Every Minute on the Minute” and is a great way to challenge yourself with a timed workout.

In this WOD, you’ll have to complete 5 pull-ups, 10 push-ups, and 15 squats every minute for 30 minutes.

Understanding EMOM Workouts

I’m ready to explore EMOM workouts, starting with CrossFit WOD #2: Chelsea. It’s a 30 minute EMOM with 5 pull-ups, 10 push-ups, and 15 squats.

EMOMs are great for:

  • Building strength
  • Increasing endurance
  • Helping you reach your fitness goals quicker

With proper form and rest periods, EMOMs can be an effective and time-saving way to reach your goals.

WOD #3: Elizabeth

Elizabeth is a benchmark WOD that combines cleans and dips for an intense workout. It requires strength, power, and endurance, making it a great challenge for experienced athletes.

This WOD is sure to push your limits and help you reach your fitness goals.

Combining Cleans and Dips

For WOD #3, Elizabeth, you’ll be combining cleans and dips to challenge yourself. This WOD is a great way to build strength and test your limits.

Here are some things you should keep in mind:

  • Focus on proper form to perform the exercises safely
  • Take breaks when needed to prevent fatigue and injury
  • Push yourself to reach your goals and take on new challenges.

WOD #4: Fran

Fran is one of the classic CrossFit benchmark WODs for women. It’s a challenging one: 21-15-9 reps of 95-lb thrusters and pull-ups. This WOD will test your strength and endurance, and push you to your max!

The Thruster/Pull-Up Challenge

I’m ready to take on the challenge of the ‘Fran’ WOD: 21-15-9 reps for time of 95-lb thrusters and pull-ups. It’s intense, but with hard work and dedication I’m confident I can make it through.

Here are three things that will help me reach my goal:

  • Prepare mentally and physically for the workout
  • Break down the WOD into smaller, achievable goals
  • Strive for good form and don’t give up!

WOD #5: Isabel

I’m ready to take on WOD #5: Isabel!

This workout is all about mastering the snatch, an Olympic lift that requires technique and strength.

With practice, I’m sure I can master this skill and reap the benefits of increased speed, power, and agility.

Mastering the Snatch

Mastering the snatch requires dedication and practice. It’s not an exercise to be taken lightly; the proper technique is essential for avoiding injury and achieving peak performance.

Here’s what you need to know:

  • Master the setup – get your feet and hips in the right position before each lift.

  • Control the weight – keep the bar close and drive through the legs.

  • Relax and focus – take a deep breath and stay relaxed as you descend.

With practice, you can become a snatch master!

WOD #6: Grace

Grace is a CrossFit benchmark WOD that includes 30 reps for time of 135-lb clean and jerks. This particular workout is a great way to improve strength, power, and technique.

Let’s take a closer look at the proper technique for clean and jerks.

Clean and Jerk Technique

Perfecting the clean and jerk technique can be a daunting task for any CrossFit athlete. But, with the right guidance and practice, this WOD can be completed with ease.

Here’s what you need to know:

  • Proper form: Keep your back straight and core tight, as well as your elbows high and arms close to the body.

  • Weight: Choose a weight that’s challenging but manageable.

  • Repetitions: Aim for 3-5 sets of 5-10 reps.

With practice, you’ll be a pro in no time.

WOD #7: Karen

Karen consists of 150 wall-ball shots. It’s a challenging WOD, but with perseverance and dedication, you can push through and reap the rewards.

This WOD is a great way to build endurance and work your entire body. Let’s take a closer look at Karen and how to successfully complete this WOD.

Wall-Ball Endurance

I’m challenging myself with Karen, the wall-ball endurance WOD. Karen involves 150 wall-ball shots in the shortest amount of time possible. Here’s what I need to do:

  • Shoot a 20 lb ball up to a 10 ft target
  • Push myself beyond my comfort zone
  • Master the technique and practice consistency

My goal is to increase my speed and endurance while having fun and getting fit!

WOD #8: Mary

I’m ready to take on the next challenge: WOD #8: Mary.

This workout is a bit more advanced than the others, focusing on bodyweight movements such as handstand push-ups, pistol squats, and pull-ups.

With this workout, I’m looking to build strength and endurance in a fun, challenging way!

Advanced Bodyweight Movements

My Mary WOD is an advanced bodyweight workout that requires stamina and strength. It includes:

  • An AMRAP in 20 minutes of 5 handstand push-ups, 10 pistol squats (alternating), 15 pull-ups

  • 400-meter run and 95lb overhead squats (15 reps)

  • Maximum reps of bodyweight bench presses and pull-ups

It is a challenging workout that pushes your physical and mental limits, giving you a full-body workout that will transform your body.

WOD #9: Annie

Annie requires us to do 50-40-30-20-10 reps for time of double-unders and sit-ups. This combination requires balance, coordination, and strength. It’s a challenge that will test your endurance. If you can keep up with the pace, you’ll be able to reap the benefits of this WOD!

The Double-Under/Sit-Up Dance

Get ready to test your coordination and stamina with a fun and challenging WOD: the Double-Under/Sit-Up Dance. This is the ninth of the CrossFit benchmark Girl WODs for women, and it consists of 50 double-unders followed by 40 sit-ups, 30 double-unders and 20 sit-ups, and so on.

Here’s what you need to know:

  • Be mindful of your form to maximize performance
  • Pace yourself and don’t rush
  • Make sure to warm up and cool down properly

This WOD is sure to test your limits, so stay focused, take your time, and enjoy the challenge!

WOD #10: Maggie

Maggie is a challenging WOD that requires you to balance push, pull, and squat movements. It’s a great way to test your strength and endurance, and it’s sure to give you a full-body workout.

Let’s take a closer look at this WOD and see what it has in store for us.

Balancing Push, Pull, and Squat

I’m focusing on balancing push, pull, and squat exercises with WOD #10, Maggie. This workout is one of the most challenging in the CrossFit Girl series, requiring immense strength and endurance.

Here’s what it entails:

  • 5 rounds for time:
  • 20 handstand push-ups
  • 40 pull-ups
  • 60 pistol squats (alternating)

Maximum effort and focus necessary.

Maximum reps in minimal time.

Maggie is an intense workout that tests both physical and mental capacity. It’s sure to leave you sweaty, exhausted, and proud.

WOD #11: Amanda

Amanda is a challenging workout, requiring both muscle-ups and snatches. It’s a great workout for building strength and power, and can be very challenging for even experienced CrossFitters.

Let’s take a closer look at this WOD and see what it has to offer.

Muscle-Ups and Snatches

The eleventh CrossFit Girl WOD, Amanda, is a challenging combination of muscle-ups and snatches. It’s an intense workout that requires strength, skill, and coordination.

Here’s what you need to know:

  • Muscle-ups: Use a wide grip and explosiveness to pull and press yourself up to the rings.

  • Snatches: Keep your arms tight and use a powerful hip drive to lift the barbell.

  • Endurance: Push yourself and maintain good form to get the best results.

WOD #12: Lynne

I’m ready to tackle the next CrossFit benchmark WOD for women – Lynne!

This workout involves both pushing and pulling for max reps with bodyweight exercises.

It will test my strength and endurance, and I’m up for the challenge!

Pushing and Pulling for Reps

For maximum reps in five rounds, Lynne pairs pushing and pulling exercises with bodyweight bench presses and pull-ups. This WOD tests strength, endurance, and aerobic capacity.

Here are the benefits:

  • Increased muscle mass and strength

  • Improved body composition

  • Better cardiovascular health

WOD #13: Candy

Candy is a great CrossFit WOD for those looking to build endurance and repetition. It requires five rounds of 20 pull-ups, 40 push-ups, and 60 squats, making it a challenging workout that will test your physical and mental strength.

With dedication and focus, I’m certain you can conquer Candy and reap the rewards of a stronger, fitter you!

Endurance and Repetition

Push yourself to the max with Candy, a CrossFit Girl WOD that tests your endurance and repetition. Take on this challenge with three key elements:

  • Push hard and stay focused
  • Aim for consistent reps and sets
  • Have a clear goal in mind.

Push your limits to reach new heights with this intense workout.

Stay motivated and challenge yourself with Candy!

WOD #14: Nicole

Nicole is a challenging and rewarding WOD that combines running and pull-ups.

It’s an AMRAP (As Many Rounds As Possible) of running 400 meters and maxing out on pull-ups.

This WOD is perfect for those looking to test their endurance and push their pull-up strength to the limits!

Running and Pull-Up Strategy

I’m tackling ‘Nicole’ – an AMRAP in 20 minutes of running 400 meters and max-rep pull-ups – to get the most out of my running and pull-up strategy.

Here’s what I recommend:

  • Interval sprints to keep running speed high
  • Strict pull-ups to maximize reps
  • Short rests to keep heart rate up

Maximize your performance with a well-planned strategy and make sure you stick to it for the best results.

WOD #15: Nancy

Nancy is a challenging workout that tests your endurance and strength. It involves running 400 meters and performing 15 overhead squats with a 95 lb bar.

This workout is a great way to build strength and stamina, and will push you to your limits.

Overhead Squats and Running

The fifteenth CrossFit Girl WOD, Nancy, is a challenging combination of overhead squats and running. It tests your strength and endurance with a series of five rounds for time.

Each round includes a 400-meter run followed by fifteen overhead squats with a 95-lb barbell. These movements combine to work your entire body and create a workout that’s sure to leave you exhausted!

It’s a great way to build strength, increase your endurance, and push yourself to your limits.


Although there are countless CrossFit Girl WODs to choose from, each one can provide a unique challenge and help women reach their fitness goals. Whether it’s pushing yourself to do the one-rep max on Isabel, or working on endurance with Mary, all the WODs offer a great way to stay in shape and work on strength and mobility.

For those looking for a great way to reach their fitness goals, the CrossFit Girl WODs are an ideal choice.

Mohammed Riad
Mohammed Riad
Mohammed Riad is not just any pro bodybuilder; he's a testament to discipline, dedication, and drive. His chiseled physique speaks volumes of his commitment to the sport, but there's more to Mohammed than meets the eye. Beyond the weights and the stage, he's an avid writer, seamlessly weaving his extensive knowledge of bodybuilding into compelling narratives. Mohammed's articles at The Body Builder, formerly know as Body Guider, bridge the gap between hardcore training techniques and the philosophy of bodybuilding, making them invaluable resources for both seasoned athletes and newcomers to the sport. His unique blend of physical prowess and intellectual depth has earned him respect both inside and outside the gym. Through his words and his physique, Mohammed Riad continues to inspire and enlighten the fitness community, proving that muscles and mind can, indeed, coexist powerfully.

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