The Nicole WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time. Description of the Nicole WOD Complete As Many Rounds as Possible (AMRAP) in 20:00 of: 400 Meter Run Max Rep Pull-up Score is determined by adding up total number of pull-ups from each round. Click links for [...]

The Rosa WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time. Description of the Rosa WOD 5 Rounds for time: 10 Handstand Push-Ups 400 meter Run Click links for video demonstrations that discuss points of performance and scaling. Note: An athlete can perform a Strict Handstand Push-Up, as [...]

The Mary WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time. Description of the Mary WOD AMRAP in 20:00 of: 5 Handstand Push-Ups 10 Alternating Pistols 15 Pull-Ups Click links for video demonstrations that discuss points of performance and scaling. Note: An athlete can perform a Strict Pull-Up, [...]

The Angie WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time. Description the of Angie WOD The Angie CrossFit WOD consists of: 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats Complete all reps of each exercise before moving to the next. Click links for video demonstrations that [...]

The Barbara WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time. Description of the Barbara WOD Complete for time 5 Rounds of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats Rest three minutes between rounds. Post individual round times and total time (with rest). Click links for [...]

The Christine WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time. Description of the Christine WOD Complete 3 rounds for time of the following: Row 500 meters 12 Deadlifts at Bodyweight 21 Box Jumps (24/20") Click links for video demonstrations that discuss points of performance and scaling. Goal [...]

The Annie WOD is a Benchmark Girl WOD used in CrossFit to assess an athlete's progress. View description, movement videos and performance tips.