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Pick Your Benchmark Friday


Pick Your Benchmark Friday


Choose a Benchmark Hero or Girl

Click here to see the Girl workouts.

Click here to see the Hero workouts.

Lynn can RUN! How did your legs feel trying to run after bottom to bottom Tabata squats? Post to comments.

The Girls and Heroes Workouts Explained

The Girls

You’ve often heard the coaches refer to benchmark workouts in class. In most cases, these workouts are titled with a girl’s name, such as Cindy, Fran, or Grace. CrossFit defines its training program as “constantly varied, functional movements, executed at high intensity.” With a constantly varied program (one where no two days are ever the same) it could potentially be difficult to gauge the effectiveness of the program as well as ones progress in all areas of fitness. That’s where the benchmark workouts come in to play. They are a variety of workouts that athletes should revisit on a recurring but spaced out basis to measure their progress.

Why girls names?

“According to the National Weather Service the use of “short, distinctive given names in written as well as spoken communications is quicker and less subject to error” than “more cumbersome” identification methods, so since 1953 storms have been assigned female given names.

This convenience and logic inspired our granting a special group of workouts women’s names, but anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves naming.”  (CF Journal – Issue 13, September 2003)

Since 2003 many benchmark girls workouts have been added to the list. The “New Girls”, such as Annie, Nicole, and Eva, were named after some of CrossFit’s top female trainers.

The Heroes

The hero workouts are named after men who have died in combat or the line of duty at home and abroad.


4 Responses

  1. Odie

    Yes! I love these days. For those of you who choose to do a Hero WOD, give it all you got! These guys gave their lives for our country, so the least you can do is give it all you got in a workout. It’s sad that we even have to have workouts named after soldiers killed in combat, but giving your all can be just a small token of your appreciation.

  2. Molly

    Great job today Jen and Scott in Oly! It was fun lifting with you guys. Related to the post, after doing the bottom to bottom squats my legs felt like jello during the run. Definately feeling it today!