CrossFit workouts, also known as WODs (Workout of the Day), originated from Greg Glassman's original concept that all you need is one workout a day to really push yourself and work up a good sweat. Fast forward several years, and CrossFit has transformed into a massive machine, integrating more sports science into workout design each day.
Now, if you're an elite athlete aiming to stand on the podium at top events, we recommend a meticulously designed workout program. However, for the rest of us average joes, the essence of CrossFit lies in relishing various workout styles alongside friends.
Every week, WODprep has been releasing new CrossFit workouts for you to experiment with.
In this article, I'm syked to share a compilation of our favorite free CrossFit workouts from the past 12 months that I'm confident you'll absolutely love.
WOD 1: Row, Bike, and Muscle Ups Galore
- 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
This workout combines high-skill movements with intense cardio. Start with a controlled pace on the muscle-ups, breaking them into manageable sets to conserve energy. Transition smoothly to the row and bike, aiming for a sustainable pace.
As you move to the dumbbell squat snatches, break them early and often to maintain form and prevent fatigue. Push the final bike and row, and finish strong with muscle-ups. Strategic pacing is key to ensuring a consistent effort throughout this challenging WOD.
WOD 2: The Row and Wall Ball Challenge
- Calorie Row
- Wall Balls
Maintaining a steady pace throughout this workout is crucial. On the row, find a rhythm that allows you to breathe and keeps your heart rate manageable. Break the wall ball repetitions strategically, opting for short rest periods between sets to prevent burnout.
As you progress through the rounds, focus on maintaining your technique during the wall balls, especially when fatigue sets in. A strong mental game will be your ally in conquering this workout.
WOD 3: The Run and Snatch Combo
3 Rounds for Time
- 600m Run
- 6 Squat Snatch @80% of your 1RM
This workout demands a combination of cardio endurance and technical prowess. Approach the run with a controlled but brisk pace. Save some energy for the squat snatches by breaking them into singles if needed, especially as you approach the third round.
Pay meticulous attention to your form during the snatches to avoid any unnecessary energy expenditure. Maintain steady breathing and focus during the run segments to optimize your overall performance.
WOD 4: Double Unders, Handstand Walks, and DB Lunges
- 50 Double Unders
- 25ft Handstand Walk
- 25 DB Front Rack Walking Lunges (50lbs/35lbs)
Double unders can quickly become taxing, so aim for controlled jumps and relaxed wrists to maintain a rhythm. Break them into manageable sets if needed.
Approach handstand walks with a focus on balance and consistent movement. For the DB lunges, take short, deliberate steps and use your hips to drive the weights up. Prioritize technique to prevent unnecessary fatigue.
WOD 5: Wall Balls and Toes to Bar
3 rounds for time
- 25 Wall Balls
- 20 Toes to Bar
Efficiency is key in this workout. Break the wall ball sets to prevent early burnout, and focus on consistent breathing. For toes to bar, employ a rhythmic kip to conserve energy.
Strive for quick sets with short rest intervals. Managing your grip strength is vital, so consider breaking the toes to bar into smaller sets if your grip starts to fatigue.
WOD 6: Endurance and Strength Fusion
30 Minutes @steady effort
- 3 Wall Walks
- 400m Run
- 5 Power Snatch @60% of your 1RM (No TnG)
- 600m C2 Bike (or airbike)
Pacing is the name of the game in this longer workout. On the wall walks, focus on maintaining a steady rhythm and avoid burning out early.
Pace the runs, finding a sustainable stride that allows you to push through the entire duration. For the power snatches, prioritize form over speed, especially as fatigue sets in. Use the bike as a recovery tool, and finish strong on the last run.
WOD 7: Every Minute on the Minute Challenge
- Min 1: 12-15 Calorie Row
- Min 2: 3 Squat Cleans @75%
- Min 3: 10-12 Calorie Airbike
- Min 4: 5 Sandbag Cleans (150-100lbs)
This EMOM demands consistency and efficient transitions. For the row and airbike, find a pace that you can maintain throughout the workout without burning out.
Squat cleans should be technically sound, so prioritize form over speed. Approach sandbag cleans with powerful hip engagement to make the lift easier. Focus on maintaining a strong, steady effort throughout each minute.
WOD 8: Running, GHD Sit Ups, and Muscle Ups
4 Rounds for time
- 400m Run
- 20 GHD Sit Ups
- 7/5 Muscle Ups
Balancing the cardio elements with the higher skill movements is crucial. On the runs, aim for a challenging but sustainable pace to avoid tiring out prematurely.
Approach the GHD sit-ups in controlled sets to prevent excessive strain on your core. Break the muscle-ups early to preserve your upper body strength for all rounds.
WOD 9: KB Swings and Toes to Bar Intervals
3 Minute AMRAP
- 9 KB Swings (53lbs/35lbs)
- 9 Toes to Bar
- Rest 3:00
- x3 rounds
Find a pace that is repeatable for all rounds.
Grip will be shot, don't come out too hot.
Finding a manageable pace for this interval workout is essential. For the kettlebell swings, maintain a powerful hip hinge and controlled movements.
On toes to bar, focus on engaging the lats to save energy. During the rest periods, take deep breaths to recover and reset, preparing yourself for the subsequent rounds.
WOD 10: The Air Bike and Strict HSPU Countdown
- Air bike calories
- Strict Handstand Push-Ups
In this countdown workout, managing fatigue is key. Start strong on the air bike, but settle into a sustainable pace to avoid burning out early.
For strict handstand push-ups, break them into smaller sets to maintain form and prevent muscle failure. Focus on breathing and maintaining a solid handstand position throughout.
We hope you love these CrossFit WODs just as much as we do. They're like a mixtape of sweat, skills, and smiles, and you can totally dial up or down the intensity. Because hey, CrossFit is all about having a blast while smashing your limits, right?
So go ahead, shuffle 'em around, blend 'em like a smoothie, and craft your own epic workout playlist. And hey, if you're ever stuck trying to invent new workouts, just head over to our CrossFit programming tracks and snag some instant inspiration.