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CrossFit "Girl" Benchmark WOD

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  • 5 Rounds For Time
  • 800 meter Run
  • 30 Kettlebell Swings (2/1.5 pood)
  • 30 Pull-Ups

With a running clock, perform 5 rounds of the prescribed work in the order written as fast as possible (“For Time“).

Score is the time on the clock when the last round of pull-ups is completed.

Good Times for “Eva” (source)
– Beginner: 59-66 minutes
– Intermediate: 44-54 minutes
– Advanced: 35-39 minutes
– Elite: <32 minutes

Scaling Options
This classic benchmark is a long workout with significant volume. Reduce the volume or go lighter, but expect to need multiple sets to complete each set of 30 reps.

4 Rounds for Time
800 meter Run
30 Kettlebell Swings (24/16 kg)
30 Pull-Ups

5 Rounds for Time
400 meter Jog
20 Kettlebell Swings (16/12 kg)
20 Pull-Ups

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namesake photo

Background: “Eva” is named for 2x Olympian Eva Twardokens @skievat (aka: Eva T.), who was one of CrossFit Founder Greg Glassman’s first clients after the two reportedly met in a spin class. According to an article in BreakingMuscle, Eva, had recently retired from Olympic training and became one of the original CrossFit athletes. She trained with Glassman in the corner of a Jiu-Jitsu gym before Glassman even owned a gym of his own.

Eva is also a frequent star of old CrossFit workout videos, including the now-infamous “Nasty Girls” video. Appropriately, “Nasty Girls” was the spark for many other athletes’ CrossFit journey.

This popular benchmark WOD, one of CrossFit’s classic “Girls” WODs, was first posted on the CrossFit Main Site as the workout of the day for Sunday, February 24, 2008 (“080224“).

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