Famous CrossFit® WODs are named workouts with a fixed standard that get repeated in boxes all over the world, which lets you compare your score against any other athlete’s. They fall into two big groups: “The Girls” (WODs with women’s names, used as performance benchmarks) and “Hero WODs” (tributes to fallen soldiers, firefighters or police officers, usually longer and tougher). Below you’ll find the best-known ones with their real standards: reps, loads and format exactly as CrossFit® prescribes them.
If this is the first time you’ve come across any of this, start with what a WOD is: that’s where we explain the formats (AMRAP, EMOM, 21-15-9) that show up in every workout below.
What makes a WOD “famous”
A benchmark WOD has a closed standard: the same reps, the same loads and the same scheme for everyone. That’s what turns it into a measuring stick. When you say you did “Fran in 5 minutes”, anyone who trains CrossFit® knows exactly what you mean, because Fran is always the same workout.
Loads are prescribed for men and women (the “Rx” standard, from prescribed). If you adjust the load or the movement, you’re doing it “scaled”. Every one of these WODs can be scaled: a beginner runs the same structure with less weight or fewer reps and still tracks their progress.
The Girls: the classic benchmark WODs
These are the reference workouts by definition. Short or medium, intense, and designed to be repeated every few months to see whether you’ve improved.
| WOD | Format | Standard (Rx) |
|---|---|---|
| Fran | 21-15-9, for time | Thrusters (43/29 kg) and pull-ups |
| Cindy | AMRAP 20 min | 5 pull-ups + 10 push-ups + 15 air squats per round |
| Grace | For time | 30 clean and jerks (61/43 kg) |
| Diane | 21-15-9, for time | Deadlifts (102/70 kg) and handstand push-ups |
| Helen | 3 rounds, for time | 400 m run + 21 kettlebell swings (24/16 kg) + 12 pull-ups |
| Annie | 50-40-30-20-10, for time | Double-unders and sit-ups |
- Fran is the most famous WOD in the world: only two movements, but your heart rate goes through the roof. The best athletes finish under 3 minutes; a scaled beginner might take 8 or 10, and that’s perfectly fine.
- Cindy tests bodyweight endurance for 20 minutes straight. No barbell: just your body and the clock.
- Grace looks simple (one barbell, one movement repeated 30 times) until you start it. It’s a classic for measuring power.
Hero WODs: the toughest and most meaningful
Hero WODs pay tribute to soldiers, firefighters and officers killed in the line of duty. They tend to be long, with a lot of rep volume, and many are done on significant dates.
- Murph: in honour of Lt. Michael Murphy (Navy SEAL). It’s a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats and another 1-mile run. The standard is done with a 9/6 kg weight vest and lets you partition the middle reps however you like. It’s the traditional Memorial Day WOD in the United States.
- DT: a tribute to USAF SSgt Timothy Davis. It’s 5 rounds of 12 deadlifts, 9 hang power cleans and 6 push jerks, all with the same barbell at 70/47.5 kg. It punishes your grip and your back.
- Chad (known as Chad 1000x): honours Navy SEAL veteran Chad Wilkinson and raises awareness of suicide prevention among veterans. It’s 1,000 box step-ups, usually with a ruck or weight vest. More a mental test than a technical one: it’s long and monotonous on purpose.
Before attempting any of these, it’s worth mastering the base movements. You’ll find them explained in CrossFit® exercises: the squat, deadlift, overhead press, pull-up and clean appear in almost every WOD on this page.
How to scale a famous WOD
None of these workouts require you to go “Rx” on day one. Scaling is normal and recommended:
- Load: drop the barbell weight to one where you keep good technique. In Fran, many people start with 20 or 30 kg.
- Movement: swap a strict pull-up for a banded one or a lat pulldown; a handstand push-up for a shoulder press.
- Volume: cut reps or rounds. Half Cindy (AMRAP 10) or half Murph are still an excellent workout.
The key is keeping the WOD’s stimulus: if Fran is meant to be short and intense, scale it so it still lasts a few minutes, not so it becomes a half-hour session.
Try a famous WOD with a drop-in
The best way to do your first Fran or your first Cindy is at a box, with a coach who scales the movements and watches your technique. With a drop-in you book a single class from €10, with no membership and no tie-in.
- Find boxes in the CrossFit® directory or filter by your city.
- Pick an available time slot and reserve your spot.
- Show up, say you’re dropping in and ask whether the day’s WOD is a benchmark.
To understand the whole picture (what it is, how to start, prices and exercises) see the complete CrossFit® guide.
Frequently asked questions
What’s the most famous CrossFit® WOD?
Fran, the 21-15-9 of thrusters and pull-ups. It’s the most recognised benchmark and the one most used to compare fitness levels between athletes.
How much weight is used in Fran?
The Rx standard is thrusters at 43 kg for men and 29 kg for women. It scales easily to lighter loads while keeping good technique.
What is a Hero WOD?
A WOD that honours a soldier, firefighter or police officer killed in the line of duty. They’re usually long and demanding, like Murph or DT, and many are done on commemorative dates.
Can I do these WODs as a beginner?
Yes. Every one of them scales by lowering weight, reps or movement difficulty. A coach helps you adapt them in your first class. If you’re unsure what a WOD is and how it’s scored, review it in what a WOD is.