CrossFit "Girl" Benchmark WOD

  • For Time
  • 1,000 Meter Row
  • 50 Thrusters (45/35 lb bar)
  • 30 Pull-Ups
"Jackie," one of the classic CrossFit Girl WODs, was originally posted on crossfit.com as the workout of the day for Friday March 6, 2009 (090306).

Some coaches say the prescribed (Rx) bar weight for both men and women is 45 lb -- as opposed to 45 for me and 35 for women, which would be more typical scaling for a CrossFit workout. This is due in part to the fact that when the workout was first posted in 2009 CrossFit did not post male and female Rx weights separately (they posted only one prescribed weight for most workouts). Also, when Jackie was performed at 2013 CrossFit Games Regionals, the prescribed bar weight was 45 lb for both men and women. Later, it became more common to see typical prescribed bar weights of 45/35 lb for male/female athletes, and when CrossFit posted a variant of the workout (170930) Rx weights were 45/35 lb bars.

One variant of this WOD, known as "Running Jackie," substitutes Run for the Row. There is also a "Backwards Jackie" WOD, also called "Eikcaj."
Movements : Pull-Up, Row, Thruster
Equipment : Barbell, Pull-Up Bar, Rower
Scoring : For Time
Category : The Girls