Hey, if you’ve been doing CrossFit® for a bit, you know how the daily grind of workouts can get crazy dull. It’s like doing the same old routine over and over, and it just takes the fun out of CrossFit®, you know?
But here’s the deal: every week, we whip up a daily WOD with some funky names to keep you pumped up and inspired.
We truly believe that no matter what kind of training you’re into, you should absolutely love it and soak up every second of it while you’re vibing with the CrossFit® community.
Now, let’s talk about WODs – that’s short for “Workout of the Day.” It’s like the secret code for CrossFitters all around the world, a pre-planned set of exercises that’s all the rage.
You can do these WODs pretty much anywhere, whether it’s a gym or even your own backyard.If you’re looking for more beginner CrossFit® workouts, then click here for our previous article.
What You Can Expect:
- What is CrossFit® Workout?
- Different Types of CrossFit® Workouts
- How Long Are CrossFit® Workouts?
- What to Eat Before a CrossFit® Workout
- Best CrossFit® Workouts from our Daily WOD
- HSPU Fatigue
- Are You Ready?
- Killer Calories
- Drop It Like It’s Hot
- Sweat Mess
- Core Smorgasbord
- Crunch the Numbers
- Weighing Scales
- Rhythm Stick
- Overheard at the Box
- Push The Limits
- Hold The Phone Caller
- Triple Whammy
- Recovery Jam
- The Gymnastics Test
- Rotations
- Thick Thighs Save Lives
- Just Grim
- Power Outlet
- Work Dat Booty
- Turbo Fire
- Muscle Beach
- Just Keep Swimming
- Drive The Bus
- Double Unders
- Ring Muscle Ups
- Bar Muscle Ups
- Toes To Bar
- Strict Pull-ups
- Kipping Pull-ups
- Butterfly Pull-ups
- Shoulder Mobility
- Hip Mobility
- Handstand Push-ups
- Handstand Walks
- Nutrition for CrossFit
- Masters Programming
- Snatch Drills
What is CrossFit® Workout?
CrossFit® is all about mixing things up with intense exercises that work your body in different ways. It’s not just about looking good; it’s about getting stronger, more flexible, and better coordinated. The best part is, CrossFit® workouts can be tailored to anyone, whether you’re a fitness pro or just starting out.
If you’ve ever hit up a CrossFit® box, you’ve definitely crossed paths with the WOD part of a session. It’s basically a bunch of exercises, either with a set number of reps or racing against the clock to see how many reps you can crank out in a given time.
Now, WODs can be all sorts of different flavors, but the bottom line is always the same: go all out and try to beat your own scores.
It’s like a way to compete with yourself and everyone else around the globe, which is why these things are so darn popular!
Different Types of CrossFit® Workouts
Workouts come in all shapes and sizes to keep training fun and effective. Here’s the lowdown on some common workout formats and the lingo that goes with ’em:
EMOM(Every Minute on the Minute):
This workout involves performing a specific exercise or set of exercises at the beginning of every minute for a predetermined duration. It challenges your ability to work efficiently and recover within a short timeframe.
AMRAP(As Many Rounds/Reps as Possible):
In an AMRAP workout, you perform a series of exercises in a given time frame, aiming to complete as many rounds or repetitions as possible. This encourages intensity and endurance.
For Time:
This type of workout is a race against the clock. You’ll complete a set of exercises as quickly as possible, trying to beat your previous time or a set standard.
Tabata:
Tabata workouts consist of 20 seconds of high-intensity exercise followed by 10 seconds of rest, repeated for several rounds. This format is excellent for improving cardiovascular fitness.
Strength Training:
Incorporate compound movements like squats, deadlifts, bench presses, and overhead presses to build muscle and increase strength.
HIIT(High-Intensity Interval Training):
HIIT workouts involve short bursts of intense exercise followed by brief rest periods. They’re effective for burning calories and improving cardiovascular health.
Bodyweight Workouts:
You can perform bodyweight exercises like push-ups, pull-ups, squats, lunges, and planks to improve overall strength and fitness.
Olympic Weightlifting:
If you have access to the necessary equipment and have proper training, Olympic lifts like the clean and jerk and snatch can be incorporated into your routine for power and explosiveness.
Gymnastics Movements:
Work on gymnastic skills like handstands, muscle-ups, and ring dips to improve balance, coordination, and upper body strength.
Mobility and Stretching:
Don’t forget to include mobility work and stretching in your routine to improve flexibility and reduce the risk of injuries.
How Long Are CrossFit® Workouts?
CrossFit® workouts can have quite a range in terms of duration. You might find some that are super short, lasting just a few minutes, while others can really stretch out and go for 30 minutes or even longer. How long a workout goes typically depends on how hard you’re going at it and what you’re aiming to achieve in that session.
For example, you might do an intense 3 minute workout that’ll absolutely floor you, or you might hit up a 45-60 Murph workout that wipes you for the full day! It can all depend. CrossFit® workouts will typically be between 8 – 15 minutes.
Take your performance, and CrossFit® skills to the next level. Join the WODprep Academy Today!
What to Eat Before a CrossFit® Workout
Good nutrition is crucial to power up your CrossFit® sessions. Think about having a well-balanced meal with carbs, protein, and healthy fats roughly 2-3 hours before you start working out.
This will give you the energy required for those high-intensity exercises and will aid in your recovery. If you’re planning on a longer workout, consider incorporating some quick carbs. For instance, you could opt for a pre-workout sugary drink during your training or go for a snack like a banana or some marshmallow squares.
Now, let’s dive into some of the best CrossFit® workouts from our Daily WOD, along with strategies for tackling them effectively:
HSPU Fatigue
- 7 rounds of:
- 3 Cleans (185lbs/125lbs)
- 4 Deficit Kipping Handstand Push-ups (5 inches for men, 3 inches for women)
Strategy: Focus on maintaining proper form during cleans to conserve energy. For handstand push-ups, use a kipping motion efficiently to reduce fatigue.
Click here to read the full strategy.
Are You Ready?
- 6 Muscle Ups
- 24 cal Row
- 16 cal Bike
- 16 (8 each arm) Dumbbell Squat Snatches (50lbs/35lbs)
- 15 cal Bike
- 24 cal Row
- 6 Muscle Ups
Strategy: Pace yourself during the row and bike portions. Use efficient muscle-up techniques and maintain consistent breathing.
Click here to read the full strategy.
Killer Calories
- For time:
- 30/25 Echo Bike cals
- 15 Strict handstand push-ups
- 20/15 Echo Bike cals
- 15 Strict handstand push-ups
- 20/15 Echo Bike cals
- 15 Strict handstand push-ups
- 30/25 Echo Bike cals
Strategy: Break the handstand push-ups into manageable sets and push through the bike calories with intensity.
Click here to read the full strategy.
Drop It Like It’s Hot
- For Time
- 50 Goblet Box Step Ups
- 5 Rope Climbs
- 50 Single Arm Overhead KB Walking Lunges
- 5 Rope Climbs
Strategy: Maintain a steady pace on the box step-ups and rope climbs. Focus on balance during the lunges.
Click here to read the full strategy.
Sweat Mess
- 3 Rounds for Time
- 30 Alt. Db Snatch
- 30 Box Jump Overs
Strategy: Alternate arms during dumbbell snatches to distribute fatigue evenly. Use efficient jumping techniques on box jump overs.
Click here to read the full strategy.
Core Smorgasbord
- 20 minute AMRAP
- 12/10 Calorie Row
- 10 TTB (Toes-to-Bar)
- 3 Wall Walks
Strategy: Manage your pace on the rower to conserve energy for toes-to-bar and wall walks. Focus on core engagement.
Click here to read the full strategy.
- Double Unders
- Ring Muscle Ups
- Bar Muscle Ups
- Toes To Bar
- Strict Pull-ups
- Kipping Pull-ups
- Butterfly Pull-ups
- Shoulder Mobility
- Hip Mobility
- Handstand Push-ups
- Handstand Walks
- Nutrition for CrossFit
- Masters Programming
- Snatch Drills
Crunch the Numbers
- 20 Minute EMOM
- Min 1: 10 Deadlifts
- Min 2: 200-meter run
Strategy: Choose a deadlift weight that challenges you but allows for good form. Push the run pace while maintaining consistency.
Click here to read the full strategy.
Weighing Scales
- 3 rounds for time
- 500m Row
- 40 Air Squats
- 30 Sit-ups
- 20 Push-ups
- 10 Pull-ups (Strict)
Strategy: Maintain a steady pace on the rower and focus on proper squat form. Break up the bodyweight movements as needed.
Rhythm Stick
- 150 Double Unders
- 75 Wall Balls
- 50 Toes-to-Bar
- 25 Handstand Push-ups
- 800m Run
Strategy: Break the double unders and toes-to-bar into manageable sets to maintain rhythm. Use proper wall ball technique and focus on efficient handstand push-ups.
Click here to read the full strategy.
Overheard at the Box
- For Time:
- 800m Run
- 40 Overhead Squats
- 40 Box Jump Overs
- 40 Sumo Deadlift High Pulls
- 800m Run
Strategy: Choose an appropriate weight for the overhead squats and focus on depth and stability. Efficiently transition between box jump overs and sumo deadlift high pulls.
Click here to read the full strategy.
Push The Limits
- 30 Muscle Ups for time
Strategy: This workout is a test of upper body strength and technique. Break the muscle-ups into manageable sets and maintain efficient kipping form.
Click here to read the full strategy.
Hold The Phone Caller
- 4 Rounds of:
- 15 Strict Ring Dips
- 20 Pistol Squats
- 25 Pull-ups
Strategy: Maintain strict form on ring dips and focus on balance during pistol squats. Use appropriate scaling options for pull-ups to keep intensity high.
Click here to read the full strategy.
Triple Whammy
- 10-9-8-7-6-5-4-3-2-1 reps of:
- Toes to bar
- Double unders
- Wall balls
Strategy: Progressively chip away at the rep scheme. Focus on unbroken sets for toes to bar and double unders to maximize efficiency.
Click here to read the full strategy.
Recovery Jam
- 6 Rounds of:
- 20 Second L-sit Hold
- 30 Second Plank
- 40 Russian Twists
Strategy: Maintain strict form on the L-sit hold and focus on core engagement during planks and Russian twists. This workout serves as active recovery.
Click here to read the full strategy.
The Gymnastics Test
- For Time:
- 50 Pull-ups
- 40 Front Squats
- 30 Handstand Push-ups
- 20 Burpee Box Jump Overs
- 10 Bar Muscle-ups
Strategy: Break down the reps and use proper kipping form for pull-ups and bar muscle-ups. Focus on maintaining stability during handstand push-ups.
Click here to read the full strategy.
Rotations
- 3 Rounds for Time:
- 500m Row
- 5 Squat Snatches
- 15 TTB (Toes-to-Bar)
- 45 Double-Unders
Strategy: Transition quickly between movements and maintain proper technique during squat snatches and toes-to-bar. Keep a steady pace on the rower.
Click here to read the full strategy.
Thick Thighs Save Lives
- 12 minute AMRAP
- 100 Double Unders
- 25ft DB Farmers Walking Lunge
- 15 DB Push Press
- 25ft DB Front Rack Walking Lunge
Strategy: Focus on unbroken double unders and controlled lunges. Use proper form during the DB push press and maintain balance during the walking lunges.
Click here to read the full strategy.
Just Grim
- For Time
- 3 Wall Walks
- 30 Wall Balls
- 4 Wall Walks
- 40 Wall Balls (20lbs/14lbs)
- 5 Wall Walks
- 50 Wall Balls
Strategy: Consistency is key during wall walks. Break wall balls into manageable sets and push through the increasing rep scheme.
Click here to read the full strategy.
Power Outlet
- 10 Rounds for Time:
- 3 Power Snatch (95lbs/65lbs)
- 6 Box Jump Overs (24lbs/20lbs)
Strategy: Maintain proper form on power snatches and focus on efficient movement during box jump overs. Keep a steady pace throughout.
Click here to read the full strategy.
Work Dat Booty
- 50-40-30-20-10
- Calorie Row
- Wall Balls
Strategy: Push intensity on the rower and maintain good wall ball technique. This workout targets lower body endurance.
Click here to read the full strategy.
Turbo Fire
- 5 Rounds for Time
- 40 Double Unders
- 30 Lunges in place (15 each leg)
- 20 Alt DB Snatch @50lbs/35lbs
- Time cap: 15 minutes
Strategy: Stay consistent with double unders, maintain balance during lunges, and focus on efficient snatching technique.
Click here to read the full strategy.
Muscle Beach
- 10 Muscle-Ups
- 20 Snatches
- 30 Calorie Row
- 20 Overhead Squats
- 10 Muscle-Ups
- Time cap: 16 minutes
Strategy: Use efficient kipping for muscle-ups and maintain proper form during snatches and overhead squats. This is a challenging workout that tests both strength and endurance.
Click here to read the full strategy.
Just Keep Swimming
- Swim
- 500m Time trial
Strategy: Swimming technique is crucial in this workout. Focus on maintaining a steady pace and efficient strokes during the time trial.
Click here to read the full strategy.
Drive The Bus
- AMRAP in 20 minutes
- 500m Row
- 40 Double Unders
- 30 Air Squats
- 20 Sit-Ups
- 10 Push-Ups
Strategy: Manage your energy throughout the 20 minutes. Push intensity on the rower and maintain consistency in the bodyweight movements.
To Summarize
Here are some tough workouts you might see in our Daily WODs. Remember, adjust the intensity based on your fitness level and always prioritize good form—quality over quantity!
Our programming delivers a wide range of challenges for every athlete, no matter where you are in your fitness journey. These workouts will help you build strength, stamina, and overall fitness.
For the best results, stay consistent, fuel your body right, and always listen to what it’s telling you. Stay the course, and you’ll see the gains!
- Double Unders
- Ring Muscle Ups
- Bar Muscle Ups
- Toes To Bar
- Strict Pull-ups
- Kipping Pull-ups
- Butterfly Pull-ups
- Shoulder Mobility
- Hip Mobility
- Handstand Push-ups
- Handstand Walks
- Nutrition for CrossFit
- Masters Programming
- Snatch Drills
Want to learn more about CrossFit®? Check out the articles below:
- Top 5 Advanced Gymnastic Tips of the Year (for CrossFit®)
- Ring Dips For CrossFit: 3 Drills To Build Strength
- Gymnastics for CrossFit: How To Get Better (5 Tips!)
- Train With Purpose: Why Periodization Matters in CrossFit®
- Diving into the World of CrossFit® Online Coaching: A Personalized Journey
- Not Making Progress in CrossFit? Here’s Why!
- Bored of CrossFit? How to Feel Confident In Your Programming Again
- The 6 Key Attributes of a GREAT CrossFit Coach
Frequently asked questions
What are 24 of the best CrossFit® workouts to try?
Classic benchmarks cover a broad range: Fran, Grace, Helen, Cindy, Annie, Jackie, and Diane. Hero WODs like Murph®, Chad, and DT add culture and meaning. AMRAPs like Cindy and Mary test sustainable power. For time workouts like Grace and Fran test peak intensity. Mix across these categories for well-rounded training.
What CrossFit® workouts are best for intermediate athletes?
Workouts that require but don’t crush your current skills. Annie (50-40-30-20-10 double-unders and sit-ups), Kelly (5 rounds of 400m, 30 box jumps, 30 wall balls), and Barbara (5 rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, 50 air squats) are challenging for intermediate athletes without requiring elite-level gymnastics skills.
What makes a CrossFit® workout a good benchmark?
Clear, measurable output (time or reps). Consistent, verifiable standards (each movement has a clear pass/fail criterion). Sufficient challenge that improvement over time reflects genuine fitness gains, not just familiarity. Classic benchmark workouts like Fran have survived decades of use because they fulfill all three criteria.
How do I choose which CrossFit® workout to do today?
Match the training stimulus to your goal: if you want to develop strength, choose a barbell-heavy piece. If you want to improve conditioning, choose a longer AMRAP. If you want skill practice, choose a workout that features your weak movement at manageable volume. Random selection works for variety; deliberate selection works for progress.
How long should a CrossFit® WOD be?
Most effective metcons are 8–20 minutes. Shorter than 8 minutes tests peak power; longer than 25 minutes transitions into aerobic base building. The sweet spot for most training goals — developing the specific mix of strength endurance, skill, and conditioning that CrossFit® is known for — falls in the 10–18 minute range.