Benchmark · Girl
/ 017
Fran
21·15·9Thrusters
21·15·9Pull-ups
— Notes
Unbroken if you can. Cycle fast, kip the pull-ups. Score = total time.
Category / Benchmark WODs
The
The
/ Girls.
Fifteen named workouts that became the universal yardstick of functional fitness, popularized by CrossFit®. Track your sub-3 Fran, sub-2 Grace, and 20+ round Cindy over years.
15 Named Girls
The universal
The universal
/ yardstick.
Each Girl tests a specific fitness domain in a short, repeatable format. Together they cover barbell capacity, gymnastics skill, monostructural endurance, and bodyweight conditioning.
Benchmark · For Time
/ 01Fran
— Target
The most iconic functional-fitness benchmark. Elite under 3 minutes; sub-5 is a strong benchmark for any athlete.
Benchmark · For Time
/ 02Grace
— Target
Pure barbell sprint. Elite under 2 minutes; sub-3 is competition-grade fitness.
Benchmark · For Time
/ 03Diane
— Target
Strength and pressing power. The deadlift load punishes athletes who can't kip the HSPU.
Benchmark · For Time
/ 04Helen
— Target
Triplet that builds the run-station rhythm. A classic pacing test.
Benchmark · For Time
/ 05Elizabeth
— Target
Heavy cleans paired with ring dips. Tests barbell cycling under pressing fatigue.
Benchmark · For Time
/ 06Isabel
— Target
Barbell cycling speed under fatigue. Pure snatch capacity in a single push.
Benchmark · For Time
/ 07Jackie
— Target
Light bar, long sets. A test of pacing, transitions, and cardiovascular fitness.
Benchmark · For Time
/ 08Karen
— Target
A single movement, no rest. Wall ball capacity at its purest.
Benchmark · For Time
/ 09Annie
— Target
Skill plus midline. Double-unders separate athletes who can keep moving.
Benchmark · For Time
/ 10Nancy
— Target
Overhead squats are the unforgiving part. Run pace lives or dies on shoulder stamina.
Benchmark · AMRAP
/ 11Cindy
— Target
Bodyweight density. A 20+ round Cindy is elite-level conditioning.
Benchmark · AMRAP
/ 12Mary
— Target
Cindy's gymnastics-heavy sibling. Skill capacity meets density.
Benchmark · For Time
/ 13Kelly
— Target
Long, leggy, lung-busting. 150 box jumps and 150 wall balls plus 2km of running.
Benchmark · For Time
/ 14Eva
— Target
The longest Girl. 2.5 miles of running, 150 heavy swings, 150 pull-ups.
Benchmark · For Time
/ 15Amanda
— Target
High-skill couplet. Two of the most demanding movements in the sport, paired.
Related Categories
After the Girls,
After the Girls,
/ the library.
Train the rest of the named library — Heroes, Competition chippers, and the formats that built modern functional fitness.
Hero WODs
After Fran, try Murph — 20 named workouts honoring fallen military heroes.
Competition Chippers
Filthy Fifty, Fight Gone Bad, Kalsu, King Kong — competition-grade tests for elite athletes.
Functional Fitness
The aerobic base, barbell complexes, and EMOMs that make the Girls feel easier.