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

Description of the Mary WOD

AMRAP in 20:00 of:

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

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

Goal Times for the Mary WOD

WodStar RX Goal Rounds

  • Elite: 15+ Rounds
  • Level 3: 12-15 Rounds
  • Level 2: 9-12 Rounds
  • Level 1: 5-9 Rounds

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

Tips for the Mary WOD

  • Put more focus into the mechanics of your least efficient movement, and make up time during your more efficient movements.
  • If able, try and maintain a steady unbroken pace throughout the entire workout.
  • Click on the movement links below to view movement demos and points of performance.

Scales for the Mary WOD

MOVEMENT SCALING

Handstand Push-ups

Pistol

  • Pistol with counterweight
  • Pistol to box
  • Pistol with band support
  • Pistol with rig support
  • Pistol with bar in rack support

Pull-Ups

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

WORKOUT SCALING

  • Reduce reps to 3, 5, 7,
  • Reduce time to 10:00