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

Description of the Grace WOD

For time complete:

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

Goal Times for the Grace WOD

WodStar RX Goal Times

  • Elite: Sub 2:00
  • Level 3: 2:00-3:00
  • Level 2: 3:00-5:30
  • Level 1: 5:30-8:00

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

Tips for the Grace WOD

  • This workout was designed to be a sprint. When scaling, keep in mind you want efficient, not sloppy, movement to fall under a 8:00 minute time cap. Record your results and repeat the workout in the near future to measure improvement.
  • Avoid going to failure. Stop 1-2 reps short of failing.
  • Use a moderate to fast pace for the first 20 reps, then sprint through the final 10 reps.
  • Click on the movement links below to view movement demos and points of performance.

Scales for the Grace WOD


Clean and Jerk

  • Reduce weight so you can do 15 times efficiently unbroken.


  • Apply a 8:00 time cap.