Looking to shake up your stale gym routine and take your fitness to the next level? Look no further than CrossFit! This high-intensity, constantly varied training program combines elements of weightlifting, gymnastics, metabolic conditioning, and more to deliver a full-body challenge that gets results.
But with so many different CrossFit workouts (or WODs, as they’re called), where do you even begin? Don’t worry, we’ve got you covered. This list explores 10 top CrossFit workouts designed to target different fitness goals and get you sweating.
1. Cindy
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
This seemingly simple bodyweight workout is a deceiving AMRAP (As Many Rounds As Possible) challenge that will test your endurance. Aim for high reps and good form throughout the 20 minutes.
2. Fran
- 2 Thrusters (weight varies)
- 3 Pull-Ups
- 4 Ring Dips
- 5 Double-Unders (jumping rope)
This fast-paced workout combines strength and metabolic conditioning with thrusters, pull-ups, ring dips, and double-unders. Scale the weights and movements as needed to maintain good form while pushing your pace.
3. Chelsea
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats
Similar to “Cindy,” “Chelsea” is an AMRAP challenge spread throughout 30 minutes with one minute of rest between rounds. The key here is pacing yourself to maintain good form throughout.
4. Nancy
- 5 Deadlifts (weight varies)
- 10 Handstand Push-Ups (or Push-Ups)
- 15 Overhead Squats (weight varies)
This brutal workout challenges your strength and core with deadlifts, handstand push-ups (or push-ups if needed), and overhead squats. Choose appropriate weights and scale the handstand push-ups to maintain proper form.
5. Murph
- 1 mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Squats
- 1 mile Run (wear a weighted vest for extra challenge)
This hero WOD, a CrossFit workouts benchmark, honors fallen soldier Lt. Michael Murphy. It’s a grueling test of strength, endurance, and mental fortitude. Scale the repetitions or movements as needed but be prepared for a push.
6. The Box
- 20 Box Jumps (box height varies)
- 10 Toes to Bar
- 10 Burpees.
This workout is all about explosiveness with box jumps, toes to bar (or a scaled alternative), and burpees. Choose a box height that challenges you but allows for safe landings.
7. Helen
- 3 Rounds of: 400m Run
- 21 Kettlebell Swings (weight varies)
- 12 Pull-Ups
Helen combines running, kettlebell swings, and pull-ups for a well-rounded challenge. Choose a kettlebell weight that allows for good form throughout the swings.
8. Angie (AMRAP in 15 minutes):
- 100m Run
- 10 Pull-Ups
- 15 Push-Ups
- 20 Squats
This quick and intense AMRAP workout will leave you breathless. Push yourself for high reps while maintaining good form throughout the 15 minutes.
9. Elizabeth (For Time):
- 21 Kettlebell Swings (weight varies)
- 15 Handstand Push-Ups (or Push-Ups)
Simple but demanding, “Elizabeth” tests your strength and core with heavy kettlebell swings and handstand push-ups (or push-ups). Choose a challenging kettlebell weight and scale the handstand push-ups as needed.
10. Grace (Clean and Jerk – For Reps):
As many clean and jerks as possible in 3 minutes (weight varies)
This workout focuses on pure power with clean and jerks. Choose a weight that allows you to maintain good form throughout your attempts.
Remember: Before starting any new exercise program, consult with a doctor or certified CrossFit trainer. They can help you determine suitable weights, movements, and scaling options to ensure a safe and effective workout.
