Chelsea
A 30-minute EMOM of a small pull-up, push-up, and air-squat triplet, testing whether an athlete can hold pace and quality for a full half hour rather than sprint a shorter piece.
Movements in this workout
Scaling
Scaled
Banded pull-ups and knee push-ups, holding the every-minute-on-the-minute structure. If a minute is missed, keep going Cindy-style and note the round.
Beginner
3 ring rows, 6 elevated push-ups, 9 squats per minute for 15-20 minutes — the EMOM structure teaches pacing better than any open AMRAP.
The story
Cindy's stricter sibling: the same 5-10-15 triplet, but on the minute for thirty minutes. Miss a minute and the workout is traditionally over — which turns a simple bodyweight circuit into a test of sustained precision. Completing all 30 rounds means the same volume as a very good Cindy, on someone else's schedule. Part of CrossFit's original 'Girls' benchmark series — named workouts introduced by founder Greg Glassman starting in 2003, on the logic that anything that leaves you flat on your back deserves a name like a storm. They serve as repeatable fitness tests: revisit one every few months and the clock tells you whether you're fitter. First posted to CrossFit.com on 2003-09-07.
First posted 2003-09-07
More The Girls
Structured data from the WodWiz Open WOD Database (CC BY 4.0).