Benchmark Girl WODs

What Are the Benchmark WODs?

The Benchmark WODs, commonly called the "Girl WODs," are a collection of 15 standardized CrossFit workouts designed by CrossFit founder Greg Glassman. They were introduced in the early days of CrossFit as a way to measure an athlete's progress over time. The idea was simple: perform the same workout months apart, and the improvement in your score tells you exactly how much fitter you have become.

Each Girl WOD is named after a woman, following the naming convention used for hurricanes. As Glassman once put it, "anything that leaves you flat on your back and looking up at the sky wondering what just happened deserves a female name." From Fran's sub-three-minute sprint to Eva's 45-minute grind, the Benchmark WODs span the full spectrum of functional fitness demands.

Why the Girl WODs Matter

The Benchmark WODs serve as the common language of CrossFit fitness. When someone says they have a sub-3 Fran, a sub-2 Grace, or 20+ rounds on Cindy, athletes worldwide immediately understand the level of fitness being described. These workouts create a universal leaderboard that transcends gyms, cities, and countries.

They also expose weaknesses. Fran reveals your capacity under mixed-modal intensity. Diane tests raw pressing strength and midline stability inverted. Isabel demands efficient barbell cycling under fatigue. Karen is pure mental toughness. Together, the 15 Girl WODs paint a complete picture of an athlete's strengths and gaps.

How to Use Benchmark WODs in Your Training

Most athletes retest their Benchmark WODs every 3 to 6 months. This cadence gives your training enough time to produce measurable adaptations without overexposing you to the same stimulus. Here is a practical approach:

• Pick 3-4 benchmarks that test different capacities (e.g., Fran for sprint intensity, Cindy for bodyweight endurance, Grace for barbell power, Nancy for running and mobility).
• Record your scores on Fiz with notes on scaling, conditions, and how you felt. The leaderboard and score history make tracking effortless.
• Train the weaknesses they expose. If Karen destroys your legs but your time is slow, work on wall ball efficiency and leg endurance. If Diane stalls at handstand push-ups, prioritize pressing volume.
• Retest and compare. Fiz keeps your full score history so you can see your progression charted over time.

Below you will find all 15 Benchmark WODs with full descriptions. Tap any workout to view it in the Fiz app, submit your score, and see how you compare against the community.