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:

Rest three minutes between rounds. Post individual round times and total time (with rest).

Click links for video demonstrations that discuss points of performance and scaling.

Note: An athlete can perform a Strict Pull-Up, as defined above or a Kipping Pull-Up or Butterfly Pull-Up.

Goal Times for the Barbara WOD

  • Goal of this benchmark is to keep the intensity HIGH, there is a 3:00 rest at the end of each round to recover to allow for the intended high power output.
  • Try and keep the round times within 1-2 minutes of each other.

WodStar RX Goal Times (with rest included)

Elite: Sub 23:00

Level 3: 23:00-24:00

Level 2: 24:00-25:00

Level 1: 25:00-26:00

Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in these time frames.

Tips for the Barbara WOD

  • Put more focus into the mechanics of your least efficient movement(s)and make up time during your most efficient movement.
  • Take ADVANTAGE of your rest! Breathe and Hydrate.
  • Click on the movement links below to view movement demos and points of performance.

Scales for the Barbara WOD



  • Banded Pull-Ups
  • Jumping Pull-Ups
  • Ring Row
  • TRX Body Row
  • Barbell on Rack Body Row
  • Banded Pull-Downs


  • Knee
  • Inclined Box Push-Up
  • Bench Push-Up
  • Ring Push-Up
  • TRX Push-Up
  • Bar in Rack Push-Up


  • Feet anchored
  • Plank Holds
  • Assist Ring Sit-Ups


  • Box Squat
  • Elevated Med Ball Squat (ball on top of plate)
  • Squat Holding a Rig
  • Ring Supported Squat
  • Bar in Rig Supported Squat


  • Cut reps to 10, 20, 30, 40
  • Cut rounds to 3