The Elizabeth WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time.

Description of the Elizabeth WOD

Complete 3 rounds of 21-15-9 reps for time:

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

Note: This workout calls for a Clean, which can be a Squat Clean or Power Clean.

Goal Times for the Elizabeth WOD

WodStar RX Goal Times

  • Elite: Sub 3:00
  • Level 3: 3:00-4:00
  • Level 2: 4:00-7:00
  • Level 1: 7:00-10:00

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

Tips for the Elizabeth WOD

  • Break up the first round if needed, otherwise maintain an unbroken pace throughout entire workout.
  • Pick your least efficient movement and focus on the mechanics. Make up time on your most efficient movement.
  • Click on the movement links below to view movement demos and points of performance.

Scales for the Elizabeth WOD



  • Reduce weight so that you can perform efficiently for 15 reps unbroken
  • Med ball clean

Ring Dips

  • Banded Ring Dips
  • Jumping Ring Dips
  • Bar Dips
  • Bent Leg Bar Dips
  • Push-Ups


  • Reduce reps to 15, 12, 9
  • Apply a 10:00 time cap