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

Description of the Isabell WOD

Complete for time:

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

Goal Times for the Isabell WOD

WodStar RX Goal Times

  • Elite: Sub 2:00
  • Level 3: 2:00-3:30
  • Level 2: 3:30-6:00
  • Level 1: 6:00-8:00

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

Tips for the Isabell 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.
  • Use a moderate to fast pace on the first 10-20 reps, then sprint through the last 10.
  • Avoid going to failure. Stop 1-2 reps short of failing to prevent muscular burnout
  • Click on our movement links below to view movement demos and points of performance.

Scales for the Isabell WOD



  • Reduce weight to one that can be performed for 10 unbroken, efficient reps.
  • Kettle double arm snatch.
  • Double arm dumbbell snatch.


  • Place an 8:00 time cap