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

Description of the Rosa WOD

5 Rounds for time:

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

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

Goal Times for the Rosa WOD

WodStar RX Goal Times

  • Elite: Sub 10:30
  • Level 3: 10:30-11:30
  • Level 2: 11:30-13:30
  • Level 1: 13:30-15:30

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

Tips for the Rosa WOD

  • Depending on your running ability, use it to either rest or make up time.
  • Put more focus into the mechanics of your least efficient movement, and make up time during your more efficient movements.
  • Click on the movement links below to view movement demos and points of performance.

Tips for the Rosa WOD


Handstand Push-ups

  • Handstand push-ups to mats
  • Piked push-ups on a box
  • Push-ups


  • Shorten run to 200 meters
  • Row 400 or 200 meters


  • Reduce rounds to 3