Isabel


CrossFit Girl “Isabel”

For time:
30 Snatches 135/95 pounds
(Power snatch if you are strong enough)


Good time to beat for “Isabel”

According to WOD Time Calculator App good time to beat is 3:49 with good time cap of 6:00.

From my experience 3:49 is very good time and most people will have a hard time getting under 4:00. I think that time under 6:00 tells you are very efficient with 135 lbs Power Snatches.

But slower time than 6:00 usually means you have used a too heavy barbell and you should scale the workout to keep the intensity high.

When you should scale “Isabel”?

Scale Isabel if your 1 rep max for Isabel is under or just slightly over 135 lbs (or 95 lbs for women) or if you are strong enough but you are new to CrossFit and you are not used to high reps.

How you should scale “Isabel”?

When I program Isabel to my clients I usually tell them to use 80% of their power snatch 1 rep max. This means that you should do Isabel RXed only if your 1RM is over 165 lbs.

Power Snatch 1RM Recommended Scaling
165 lbs or more Go for RX
145-165 lbs Scale to 115 lbs
115-145 lbs Scale to 95 lbs
95-115 lbs Scale to 75 lbs
75-95 lbs Scale to 55 lbs
55-75 lbs Scale to 45 lbs

When you should do RX+ “Isabel”?

There is no need to do RX+ (with heavier weight) Isabel if you wasn’t able to finish Isabel under 2:00. Usually, 2-minute mark is the difference between going almost all reps unbroken and doing only singles.

You should try Isabel RX first even if your power snatch is way over 225 lbs. But check the following video to see what happens if you are super strong and you are good at CrossFit, Isabel done in 0:53 is absolutely crazy.

How to get good time at “Isabel”?

It depends on your goal, there are 2 milestones. First one is to get as close as possible to 2:30-3:00, the second one is to finish under 2:00.

If you aim for a time around 3 minutes you should do only singles. Quick singles with almost no rest can get you in the range of 2:30-3:00, goal is to just don’t start too quickly so you don’t slow down in the second 15s. By the way, singles with constant rest in between reps should be done even for slower times.

On other hand if you aim for fast time, usually under 2 minutes, the best way is usually do as much as you can unbroken (at least 10-20 reps) and then switch to singles until the end. The huge set will allow you to get through big chunk of reps quickly and then it is just about finishing as quickly as possible without uneccesary rest.


Angie


CrossFit Girl “Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats


Good time to beat for “Angie”

According to WOD Time Calculator good time to beat for Angie is 18:06 and you should consider scaling if you know that you can’t be faster than 28:00. From my experience this is pretty accurate and getting under 20:00 is really challenging.

How to get a good time?

Getting under 20 minutes is not an easy task as there are 100 reps of each movement and you will definitely won’t go unbroken on all of them. I will go through all the movements to show you how to get as best time as possible.

Set of 100 Pull-Ups

The WOD starts with 100 pull ups and it is the hardest part of the WOD. There are 2 ways how you can approach the pull ups.
First is to start with the large set of pull ups and decrease reps in each other round. For example start with 40 Pull Ups then go for 25-15-10-10. This approach is great if you are very efficient with pull ups but I would avoid it if your max unbroken pull ups are under 30 as it is very taxing on your arms and it will slower your time if you overcommit the pull ups.
Second approach is better if you are not very efficient with pull ups. Goal is to do constant number of pull ups with constant rest between them for all 100 pull ups. For example I personally hate pull ups so if I have to do 100 pull ups I will do 20 sets of 5 reps with about 3-5 seconds rest between sets and I am able to finish 100 pull ups this way in under 4 minutes. Goal is to not start too quickly and keep the same pace from beginning until the end. I think this second approach will be better for most of athletes.

Set of 100 Push-Ups

Second round is 100 push ups, your arms are already smoked from the pull ups but you can get through 100 push ups little bit faster than through 100 pull ups. Tactic is exactly the same as for push ups. Just choose if you want to hit one large set, few moderate sets and few small sets or go for something like 20×5 with constant rest. I prefer to do 20×5 or even 33×3(+1) as it allows me to go quicker through all 100 reps but start with large set is also great idea if you are very great at the push ups.

Set of 100 Sit-Ups

This is the easiest part of the WOD. Sit-ups are not very taxing on your hearth rate and you should be able to keep moving even when your abs are fatigued. Go unbroken as there is no need to rest on the sit ups. Only thing you need to think about is correct pace. It is better to start slower and push the pace on last 30 sit ups.

Set of 100 Air-Squats

Air squats are last part of the WOD, and you can finally start pushing the pace as WOD. There are 2 ways how I prefer to do 100 air squats.
First is to do all 100 reps in sets of 10-20 reps. This means you will do quick small sets, rest for few seconds and go for another set.
Second is to do all 100 reps unbroken but with slightly slower pace and probably push the pace little at the end if you are able to do so. I prefer to do it this way.

Should I scale Angie?

Angie is bodyweight WOD and it doesn’t need much scaling. I would scale it only if I know I can’t finish it in under 30 minutes or if I am aware that one of the movements will take me 10 or more minutes.

How should I scale Angie?

There are three ways how you can scale Angie.
First is to decrease the reps which I don’t recommend but for someone starting with the CrossFit doing 4×50 reps instead of 4×100 reps will be better choice.
Second you can keep the reps but make it 5 rounds of 20 reps of each movement, this will allow you to go through movements quicker and avoid muscular failure but it will change the WOD a lot.
And last third option is to modify the movement(s) you need to. See table below for examples.

Scaling of Pull Ups Push Ups Sit Ups Air Squats
Jumping Pull Ups Push Ups on Knees Sit Ups with Supported Legs Air Squats to Medball
Ring Rows Push Ups against Box Half Sit Ups Air Squats to Box
1/2 the reps 1/2 the reps 1/2 the reps 1/2 the reps

Amanda


CrossFit Girl “Amanda”

For time 9-7-5 of:
Muscle-up
Squat Snatch, 135/95 lbs


What is a good time for CrossFit Girl Amanda?

According to WOD Time Calculator, good time to beat is 8:49 with good time cap of 14:00. This time should allow you to get into about top 20% of athletes.

Should I scale Amanda?

Amanda is the combination of relatively hard gymnastics and heavy barbell. I would definitely scale the workout if my squat snatch 1 rep max were lower than 155/115 lbs or if I couldn’t do 30 ring muscle ups under 10 minutes.

How to get a good time?

Not many people will be able to go unbroken on the rings and blaze through snatches quickly, but you can get the better time if you think ahead and start slowly. I would definitely split up the sets of 9 and 7 muscle ups and do only singles on squat snatches.

Set of 9 Muscle Ups

Go for +3 sets if your max set of muscle ups is under 12 and go for 2 sets if your muscle ups are better than that. I prefer to go for 4-3-2 instead of going 3-3-3 as it allows me to cut rest time before last third set.

Set of 7 Muscle Ups

Same advice as for the set of 9 muscle ups still applies. You are in the middle of the workout, and you don’t want to fatigue yourself too much so be smart on muscle ups. I prefer to go for 3 sets of 3-2-2, but if you feel fresh, you can go for 2 sets of 4-3.

Set of 5 Muscle Ups

This is your last set, and it is only 5 reps but don’t go unbroken if you are not 100% sure you can do it. Usually, it is faster to go for 2 sets of 3-2 than trying to go unbroken, fail on last rep and then resting longer as you need to recover from that failed rep.

9-7-5 Squat Snatches

The primary goal is to not fail single rep so make sure you always focus on right technique. There is also no need to go for multiple reps unless your snatch PR isn’t over 245/165 lbs and you will be faster with quick singles 99% of the time. Try to set the same pace for all the rounds, always get into the position, lift the bar, drop it on the ground, take few reps and repeat. Chalk is not needed, you will have enough time to chalk your hands during muscle ups.

How to scale Amanda?

As I already said, Amanda is tough benchmark WOD, and not many people can finish it unbroken in decent time. Don’t worry and scale it as it will benefit you more than finishing it with time over 15 minutes. There are few ways how you can scale Amanda. Usually, you can keep one of the movements you are better as RXd and scale only the one you are weak at.

Recommended scaling for Muscle Ups

9-7-5 Weighted Chest-to-Bar Pull Ups
9-7-5 Strict Chest-to-Bar Pull Ups
9-7-5 Weighted Strict Pull Ups
9-7-5 Strict Pull Ups
15-12-9 Chest-to-Bar Pull Ups
18-14-10 or 21-15-9 Pull Ups
18-14-10 or 21-15-9 Banded Pull Ups
18-14-10 or 21-15-9 Ring Rows
18-14-10 or 21-15-9 Jumping Pull Ups

Recommended scaling for Squat Snatches

9-7-5 with lower weight 115/75 lbs, 95/65 lbs, 65/45 lbs, 45/35 lbs or PVC
9-7-5 1 Power Snatch + 1 Overhead Squat or easier
9-7-5 Overheads Squats 135/95 lbs or easier
9-7-5 Snatch Balance 135/95 lbs or easier
You can also bump up the reps but I will prefer to keep bar relatively heavy and reps lower

Let me know in the comments if you were able to finish Amanda under 15:00 and how you approached it!


All CrossFit Girl WODs (+PDF)


I’ve put together list of all CrossFit girl WODs (even the less known ones) and added good times/scores to beat together with good time caps (scale if slower than time/score) and you can download that list of all CrossFit girl WODs in handy PDF.

How is my list of all CrossFit girl WODs unique?

There are already many lists with all CrossFit girl WODs out there but some of them are hard to read (yes, I am talking to you CrossFit FAQ), some of them are outdated and only few are OK.

I’ve decided to write down list of all CrossFit girl WODs that are out here. First part is alphabetically ordered list of all original CrossFit girls (Angie, Fran, …) and New CrossFit girls (Jackie, Nancy, …) while second part is the list of less known girls like Cindy XXX, Naughty Nancy and others.

By the way if you know about any CrossFit girl that I didn’t mentioned in “less know girls” please let me know in the comments and I will add it (her) to the list.

CrossFit Travel WODs

There is one more thing that is special about this list.

All CrossFit girl WODs in the list have good time/score to beat and if you beat that time/score you should be able to beat about 80% of the people who did this WOD.

There is also “scale if” time/score and if you know you won’t be able to beat that time/score then you should consider scaling the workout to keep intensity high.

Please consider all time/scores only as inspiration. For most of the WODs I’ve used my app WOD Time Calculator to get all the data and for few of them (Linda, Gwen, …) I had to check sites like BTWB.

I hope you will like my list with all the good times and scale suggestion for all CrossFit girls. And I will be very glad if you will share this list with your friends or download the PDF.

Download all CrossFit Girls in PDF with all good times to beat and good time caps from our calculator.

Click here to get this PDF

Original & New Girls

Amanda

For time 9-7-5 of:
Muscle-up
Squat Snatch, 135/95 lbs

Good time to beat:
Faster than 8:49
Scale if:
Slower than 14:00

Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Good time to beat:
Faster than 18:06
Scale if:
Slower than 28:00

Annie

For time 50-40-30-20-10 of:
Double Under
Sit-ups

Good time to beat:
Faster than 7:11
Scale if:
Slower than 11:00

 

Barbara

5 rounds of:
20 Pull-ups
30 Push-ups
40 Sit-up (abmat)s
50 Air Squats

Rest 3 mins between each round

Good time to beat:
Faster than 5:00/round + 3 min rest
Scale if:
Slower than 8:00/rounds + 3 min rest

Candy

5 rounds of:
20 Pull-ups
40 Push-ups
60 Air Squats

Good time to beat:
Faster than 24:50
Scale if:
Slower than 38:00

Chelsea

Every 1 min for 30 mins:
5 Pull-ups
10 Push-ups
15 Air Squats

Good score to beat:
All 30 rounds RX
Scale if:
Slower than +20 rounds RX

 

Cindy

20 Min AMRAP of:
5 Pull-ups
10 Push-ups
15 Air Squats

Good score to beat:
Faster than 16 rounds + 13 reps
Scale if:
Slower than 8 rounds

Diane

For time 21-15-9 of:
Deadlift, 225/155 lbs
Handstand Push-up

Good time to beat:
Faster than 5:29
Scale if:
Slower than 9:00

Elizabeth

For time 21-15-9 of:
Squat Clean, 135/95 lbs
Ring Dip

*RX version is with squat cleans but Elizabeth is also often done with power cleans
For time 21-15-9 of:
Power Clean, 135/95 lbs
Ring Dip

Good time to beat:
Faster than 8:53 / *7:21
Scale if:
Slower than 14:00 / *12:00




Eva

5 rounds of:
Run, 800 m
30 Kettlebell Swings, 2/1.5 pood
30 Pull-ups

Good time to beat:
Faster than 44:40
Scale if:
Slower than 68:00

Fran

For time 21-15-9 of:
Thruster, 95/65 lbs
Pull-up

Good time to beat:
Faster than 5:34
Scale if:
Slower than 9:00

Grace

For time:
30 Clean & Jerks, 135/95 lbs

Good time to beat:
Faster than 3:49
Scale if:
Slower than 6:00

 

Gwen

As heavy as possible:
Clean & Jerk 15-12-9

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Good score to beat:
Heavier than 135 lbs
Scale if:
No need to scale, you choose the weight

Helen

3 rounds of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

Good time to beat:
Faster than 10:40
Scale if:
Slower than 16:00

Hope

3 rounds of:
1 Min of Burpees
1 Min of Power Snatches, 75/55 lbs
1 Min of Box Jumps, 24″/20″
1 Min of Thrusters, 75/55 lbs
1 Min of Chest-to-bar Pull-ups
1 Min of Rest

Good score to beat:
Better than 220 reps
Scale if:
Slower than 150 reps

 

Isabel

For time:
30 Snatches, 135/95 lbs

Good time to beat:
Faster than 3:49
Scale if:
Slower than 6:00

Jackie

For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups

Good time to beat:
Faster than 8:41
Scale if:
Slower than 14:00

Karen

For time:
150 Wall Balls, 20/14 lbs

Good time to beat:
Faster than 9:07
Scale if:
Slower than 14:00

 

Kelly

5 rounds of:
Run, 400 m
30 Box Jumps, 24″/20″
30 Wall Balls, 20/14 lbs

Good time to beat:
Faster than 28:51
Scale if:
Slower than 44:00

Linda

For time 10-9-8-…-2-1 of:
Deadlift, 1.5x bodyweight
Bench Press, 1x bodyweight
Clean, 0.75x bodyweight

Good time to beat:
Faster than 19:46
Scale if:
Slower than 30:00

Lynne

For max reps:
Five rounds for max reps of:
Bench Press, 1x bodyweight
Pull-ups
* Rest as needed

Good score to beat:
Better than 157 reps
Scale if:
You can’t do at least 5 reps of each movement in first round




Maggie

5 rounds of:
20 Handstand Push-ups
40 Pull-ups
60 One legged squats, alternating

Good time to beat:
Faster than 36:50
Scale if:
Slower than 56:00

Marguerita

50 rounds of:
1 Burpee
1 Push Up
1 Jumping Jack
1 Sit Up
1 Handstand

Good time to beat:
Faster than 15:20
Scale if:
Slower than 23:00

Mary

20 Min AMRAP of:
5 Handstand Push Ups
10 One legged squats, alternating
15 Pull-ups

Good score to beat:
Faster than 11 rounds + 27 reps
Scale if:
Slower than 5 rounds + 29 reps

 

Nancy

5 rounds of:
Run, 400 m
15 Overhead Squats, 95/65 lbs

Good time to beat:
Faster than 13:24
Scale if:
Slower than 21:00

Nicole

20 Min AMRAP of:
Run, 400 m
Max rep Pull-ups

Good score to beat:
Better than 112 reps
Scale if:
Slower than 57 reps

Download PDF


Download all CrossFit Girls in PDF with all good times to beat and good time caps from our calculator.

Click here to get this PDF

Less Known Girls

Cindy XXX

For time (20 min time cap):
10-15-20-25-30 Pull-ups
20-30-40-50-60 Push-ups
30-45-60-75-90 Air Squats

Good score to beat:
Faster than 500 reps (10 Pull Ups in 30-60-90)
Scale if:
Slower than 295 reps(25 Pull Ups in 25-50-75)

Double Grace

For time:
60 Clean & Jerks, 135/95 lbs

Good time to beat:
Faster than 8:30
Scale if:
Slower than 13:00

Isa-Grace

For time:
30 Snatches, 135/95 lbs
30 Clean & Jerks, 135/95 lbs

Good time to beat:
Faster than 9:37
Scale if:
Slower than 15:00

 

Nasty Girls

3 rounds of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans, 135/95 lbs

Good time to beat:
Faster than 11:51
Scale if:
Slower than 18:00

Nasty Girls V2

3 rounds of:
50 Pistols, Alternating Legs
7 Muscle-ups
10 Hang Power Cleans, 175/115 lbs

Good time to beat:
Faster than 16:22
Scale if:
Slower than 25:00

Naughty Nancy

4 rounds of:
Run, 600 m*
25 Overhead Squats, 140/95 lbs

*On CrossFit Games 2013 athletes had to run up to the stairs

Good time to beat:
Faster than 18:32
Scale if:
Slower than 28:00

 

Download all CrossFit Girls in PDF with all good times to beat and good time caps from our calculator.

Click here to get this PDF


Diane


CrossFit Girl “Diane”

21-15-9 reps, for time of:
225/150 lbs Deadlifts
Handstand Push Ups

Diane is my favorite WOD and it was first CrossFit girl workout that I was able to finish under 3 minutes. I was able to finish it in 2:58 and it was in 2014 and I am already looking forward for repeat.

What is good time for CrossFit Girl WOD Diane?

Accroding to our app good time for Diane is 5 min and 29 seconds with good time cap of 9 minutes.

You will get about the same data from BTWB where time of 5:15 is better than 75% of the people and being faster than 9:00 time cap will get you into top 25% of the people.

From my experience I don’t know much people who are able to finish Diane under 5:00 because they are strong and they can do all deadlifts easily or they are light and they will get stuck on deadlifts while doing all HSPUs only in few sets.

How to get good time in Diane?

Before starting Diane try to think about how much 225 lbs deadlifts and HSPU you can do unbroken fresh. If you can do at least 30 reps unbroken when you are fresh you should try to do all 21-15-9 sets unbroken in that movement.

On other hand if for example your best unbroken set of HSPU is 16 reps, you should do quick sets of just 25-50% of max unbroken reps, in this case it would small sets of 4-8 reps. It would be much faster than doing set of 12 HSPU and then finish it with sets of 3 because your shoulders are smoked.

You won’t probably be as good as Dan Bailey, he even went for strict HSPU to have faster time!

Recommended rep scheme

If you want to get best time possible in WOD Diane try to follow recommended rep schemes. And rest for only about 3-7 seconds between sets, if you need more time you have probably done too big set. If you can survive the intensity you should be able to finish Diane under 5:00 following these rep schemes.

Max unbroken set of Recommended reps for sets of
225 lbs Deadlifts or HSPU 21 15 9
30 or more Unbroken Unbroken Unbroken
21-29 12+9 8+7 9
15-20 8+7+6 6+5+4 5+4
10-14 6+6+5+4 4+4+4+3 4+3+2
10 or less 3*7 3*5 3*3

Few more quick tips to get good Diane time

  • Quick touch and go reps on deadlifts
  • Go all out after set of 15 deadlifts
  • Great kipping HSPU technique will save you a lot of energy
  • Don’t rest in the handstand, get back to the feet
  • Diane is short, don’t rest!
  • Good luck and share your time in the comments

Fran


CrossFit Girl “Fran”

21-15-9 reps, for time of:
95/65-pound Thruster
Pull-ups

Fran also known as one of the most popular CrossFit WODs

What is good time for CrossFit girl WOD Fran?

Accroding to our app good time for Fran is 5 min and 32 seconds with good time cap of 9 minutes. Unbroken Fran times range from about 1:50 to 4:00, it all depends how fast can you do thrusters and pull ups.

Fran under 3 minutes is milestone that will make you very great in the eyes of other CrossFitters. I personally know only few people who are able to beat 3:00 Fran if I don’t count Games and Regionals athletes and I am almost one of them, my last Fran was in 3:15 and I hope I will be able to beat that 3:00 soon.

But what makes Fran so special? In my opinion it’s one of the hardest CrossFit girls. Classic rep scheme 21-15-9 makes sure that if you scaled correctly you will be able to do all sets unbroken without resting while feeling the high intensity of thrusters which will tax your arms and quads and pull ups which will tax your back muscles. All of these will elevate your hearth rate so high that you will pray it’s over soon.

3 tips & tricks to get good time in Fran




#1 Go unbroken!

Fran is one of the few workouts where splitting the reps is not worth. Go unbroken but only if you know you are capable of doing so, you should have at least 30 pull ups and 30 thrusters 95 lbs unbroken before trying doing Fran unbroken.

Unbroken Fran range from about 1:50 to 4:00, it all depends on your breaks and on how fast can you keep moving.

Also if you are bad at pull ups or have weak legs for the thrusters you should consider scaling the movement instead of doing 21s in 3-6 sets.

#2 Scale if you need to

As I said before, it is worth scaling the Fran if you can do at least set of 21 reps unbroken on both movements. Fran is meant to be highly intensive WOD and there is no point of doing Fran 5 or more minutes longer.

Here are some scaling options you should consider:

Lightly Scaled “Fran”

For Time:
21-15-9 65/45-pound Thruster
15-12-9 Pull-ups

Moderately Scaled “Fran”

21-15-9 reps, for time of:
45/35-pound Thruster
Jumping Pull-ups

Heavily Scaled “Fran”

21-15-9 reps, for time of:
PVC Thrusters
Banded Pull Ups/Ring Rows

#3 Time entering the “dark” place

What is the “dark” place? It’s the place where you enter during WOD if you decide to not listen to you body and continue moving even after all your muscles and breathing gives up.

When you are in the dark place you can stay here only for short time or you will fail hardly in the WOD.

You should consider increasing the pace and going unbroken from starting set of 15 pull ups. In that moment you have only about 1 minute to finish the workout and if you will enter the dark place you will be able to do all sets unbroken.

If you will time it right you will finish Fran before failing. This trick may help you have almost 1 minute faster Fran time but you must be willing to suffer a lot!

BONUS: How to NOT do Fran

Back in 2011 I didn’t know anyone who is doing CrossFit neither I knew how to scale or what is the intensity, I was just blindly doing all random WODs I found in crossfit.com archives. Here is video of my first Fran from 2011 and it shows you exactly how you shouldn’t do Fran. If I were smarter I would probably do “Moderately Scaled Fran”, finish it under 5:00 and I would benefit much more from such workout. Anyway have fun watching me suffer on my first Fran. 🙂