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:

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

Goal times for the Christine WOD

WodStar RX Goal Times

Elite: Sub 9:00

Level 3: 9:00-10:00

Level 2 10:00-12:00

Level 1 12:00-15:00

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

Tips for the Christine WOD

  • This triplet was designed to be a moderate sprint. When scaling, keep in mind you want efficient, not sloppy, movement to fall under a 15:00 minute time cap. Record your results and repeat the workout in the near future to measure improvement.
  • Pace the row smartly. Go unbroken on the Deadlifts and Box jumps.
  • Moderately pace the unbroken deadlifts and box jumps on first 2 rounds. Sprint through the entire third round.
  • Click on the movement links below to view movement demos and points of performance.

Scales for the Christine WOD



  • Reduce meters to 250


  • Pick a weight you can do cleanly for 15 -20 reps in a row.

Box Jump

  • Pick a height you can jump on cleanly for 15-20 reps, Step-ups


  • Reduce box jump reps to 12 and Deadlifts to 6
  • Apply a 15:00 time cap