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

Description of the Eva WOD

Complete 5 Rounds for time:

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

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

Goal Times for the Eva WOD

WodStar RX Goal Times

  • Elite: Sub 27:00
  • Level 3: 27:00-30:00
  • Level 2: 30:00-33:00
  • Level 1: 33:00-37:00

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

Tips for the Eva WOD

  • Depending on your running ability, use the run to either rest or make up time.
  • Pace so you are able to go unbroken on kettlebell swings and pull-ups.
  • Click on our movement links below to view movement demos and points of performance.

Scales for the Eva WOD



  • Reduce distance to 400 meters
  • Reduce distance to 200 meters
  • Row 500 or 250 meters


  • Reduce weight to something you can efficiently swing 15 reps unbroken.


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


  • Reduce rounds to 3