CrossFit "Girl" Benchmark WOD
- 15-12-9 Reps for Load
- Clean-and-Jerks (unbroken)
- Rest as needed between sets
With a running clock, complete 3 rounds of the Clean-and-Jerks with the prescribed repetitions unbroken. Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.
Score is the weight used for all three unbroken sets.
Experienced athletes should perform this benchmark workout as written. The beginner should focus on mechanics and consistency instead of loading. Warm-up by adding weight slowly, ensuring the load allows you to maintain great technique. Newer athletes should ignore the touch-and-go requirement and instead take a second or two to establish a sound setup position.
12-9-6 Reps for Load
Rest as needed between sets
About the wod
Background: One of CrossFit’s classic “Girls” WODs, “Gwen” was first posted on the CrossFit Main Site – without a name – as the workout of the day for Sunday, May 25, 2003 (“030525“). The scoring was different as it had a time component (“Divide C&J weight in pounds by number of seconds to completion for final score.”). They posted the workout again several times after that, then finally gave it a name on Monday, September 22, 2003 (“030922“).
“This WOD was an early mainstay in CrossFit prior to “Grace” or “Isabel.” It became “Gwen” and has always been a workout where the goal is to pick a load, stay unbroken and touch and go off the floor. It’s a much different training effect when you are forced to hold onto that bar or suffer a “foul”. This is harder than “Grace.” It’s common to start with a weight that is too heavy or hard to hold and going unbroken forces you to miss a lift and drop it. The benefit of a strength training workout like this is you learn your upper limits and test your technique.” – @snoridgecrossfit