I never thought I would feel and look better than I ever have AFTER having 2 kids! I’ve always lived a healthy lifestyle and be involved with athletics but even though I continued doing CrossFit throughout my pregnancy with Baylor, I still gained 60 pounds!! HOW DOES THAT HAPPEN!?! Straight up people…I have no idea! Pregnancy was one of the most beautiful, amazing, glorious blessings I have been able to experience but it was also one of the hardest things that my bodies been through PHYSICALLY .

After having my little boy, I knew I had a long way to go…and after months and months of clean eating and CrossFit workouts, the weight came off! Then after my baby weight was off I set new goals and continued to lose weight! This journey has been the most empowering and fulfilling experience!

I have fought many mental battles and although some battles were lost, the weight lose war was won! (yes, I am adding cheesy figurative language to this post) I’m not anywhere near done and with each goal accomplished, I eat a cupcake, and make more goals!! About 9 months ago my husband and I sadly said goodbye to our CrossFit gym that we were attending and started building a CrossFit gym in our garage! and (HERE TOO!) We have learned SO much over the last 9 months and it’s been SO fun to share some of that with all of you!!

In October I was asked to speak about my fitness journey at the Pinners Conference in Salt Lake City, UT!! I decided to make my class all about HOW TO LOSE WEIGHT WITH YOUR BUSY SCHEDULE! I knew all too well about trying to lose the weight with everything INCLUDING working part time outside the home! This class was a way for me to finally blog about and document all I had been doing within the last year to transform my body! READ PART 1: NUTRITION, PART 2: EXERCISE, PART 3: PUTTING IT ALL TOGETHER







As much as I LOVE my CrossFit garage gym, I soon realized that even those posts about my at-home gym weren’t being AS helpful as they could be! I mean some of you women might not have a garage to workout in, or a husband that has time to bust out a DIY pull-up bar, or maybe you’re a home body and you want to find a way to get results in the COMFORT of your own home! A friend of my, Kristen from Capturing Joy with Kristen Duke (you guys need to head over to her blog to get a 6 week check list printable) emailed me about 2 months ago, asking me to put together a 6 week CrossFit inspired at-home plan that didn’t require any equipment other than some hand weights and a jump rope!!

Let’s be completely honest here guys, this was tough! But with my husbands help, we bested it out and sent it her way!! Now that she has started her journey I cannot wait to share with you what we came up with! Whoever you are and whatever your story may be, this new PINNABLE 6 week at-home CrossFit plan is sure to benefit even the fittest person!

My husband and I have personally put together EVERY ONE of these workouts and let me just say right now, they are tough!! I did the workout already for today and it was HARD!! BUT, that’s the point!! I want all of you to strive to do your best during these workouts and if you have to modify it a bit than you can!!

There are 6 workouts a week on this plan…if you haven’t worked out a day in your life…this will kill you. I mean it will physically make you die! HAHA JK…but it will be really tough, SO…the biggest part about this plan is to SET GOALS!! Set yourself a goal to workout 3 times a week at first and than increase to 4 times a week as you go through this program!! I will be here for you every step of the way!! Email me your questions if you’re not sure what a specific movement is or how to do it! When I’m not able to make it to the gym, I will do one of these workouts with you all and post about it! There is NO REASON we can’t gain inspiration from each other every step of the way! Follow me on instagram @simplysadiejane to gain some motivation and drive!

I want to follow your 6 week journey as well!!! Post about it by using the hashtag #6weekstofab

Remember to PIN this to your pinterest board and email me for any questions!

HUGE SHOUTOUT to my best gal pal Rachael for putting this AMAZING image together for me! She’s like the photoshop queen!!


WOD: means Workout Of Day

…and the number sequence 5-5-5-5-5 or 21-15-9 means how many times you do that movement so for the Day 1: STRENGTH you do 5 rounds of 5 weighted squats and for the WOD portion: you do 21 jumping squats, 21 pushups, 21 mountain climber and 21 situps…THEN…you do 15 of all those and then 9!!!

EMOM: Every Minute On the Minute! So if you have to do 10 burpees EMOM, you start at the beginning of one minute and BUST OUT those 10 burpees then rest UNTIL the start of the next minute!!

DOUBLE UNDERS: this is just jump roping but you swing the jump rope twice under your feet when you jump up! This took me MONTHS to master! Singles work great as well!

Does that make sense?…email if you have any questions!

CrossFit Warm Up

First let’s warm up! Your warm up is so important. Warming up will help prevent injury. You can use my CrossFit warm up or choose one of your own.


I ended up making a really ghetto video that explains all the movements involved in the at-home workouts! ENJOY!


The 15 Best CrossFit WODs For Beginners

4. Squats, Pull-ups, Presses and a Run

Do 3 rounds of the following as rapidly as possible: 12 front squats with a barbell, 10 pull-ups and 8 push presses. Finish up with a quarter-mile run.

5. The Running Sandwich

Do a quarter-mile run followed by 40 air squats, 30 sit-ups, 20 burpees and 10 pull-ups. Finish with another quarter-mile run.

6. Jumps and Lunges

Do 5 fast rounds of the following: 15 lunges each leg with a moderate-weight barbell, 60 jumps with a jump rope.

7. Push, Pull, Run

Do 5 rounds of the following: 10 push-ups and 10 pull-ups. Finish with a half-mile run.

8. Burpee Box Jumps

Set your timer for 8 minutes, then do as many rounds as you can of: 8 burpee box jumps (perform a standard burpee, then jump up on a box; jump down) and 16 kettlebell swings.

9. 21,15 and 9

Do 21 each of deadlifts and burpees, followed by 15 of each, then 9 of each.

10. Squat Routine

Start to squat with a barbell, but hold the down position for two minutes (or as long as you can). Next, do 3 rounds of 10 burpees, 15 sit-ups and 20 air squats.

11. Tabata Push-Ups and Lunges

“Tabata” means to perform a move for 20 seconds, rest for 10 seconds, and repeat.) Set a clock for 8 minutes and do Tabata alternating push-ups and lunges.

12. 10 for 10

Set a timer for 10 minutes and do as many rounds as possible of the following: 10 kettlebell swings, 10 box jumps (jump up onto a 12 to 20 inch tall box or step), 10 ring dips.

13. Dumbbells and Jump Ropes

Do each for 3 minutes straight, resting 1 minute between: jumping rope, weighted sit-ups, weighted lunges and dumbbell thrusters.

14. Rope, Sumos and Wall Balls

Do 75 to 100 turns of the jump rope, then countdown with sets of 10, 9, 8, etc. down to 1 of the following:

  • Wall balls – do squats with a medicine ball about arm’s length from a wall. Bounce the ball off the wall at around 10 feet above you after the squat, then catch the ball
  • Sumo deadlift high pulls – With feet wider than shoulder-width, squat, push hips back, and grab a fairly heavy barbell using a narrow grip; stand and pull bar up to collarbone, elbows above bar. Return bar to ground

Finish up with 75 to 100 more jump rope turns.

15. Push Ups and Burpees in 5s

Do 5 sets of the following: 5 push-ups, followed by 5 burpees, then run in place for one minute.

You don’t have to dive right into advanced CrossFit WOD when you’re new to it – in fact, you probably shouldn’t. Instead, get revved up with these 15 energizing CrossFit WOD for beginners.‍

Post updated on November 7, 2019

Whether you simply don’t have time to make it to your box/gym, don’t feel like forking over the cash or don’t have a box in your area you can still get a Crossfit workout in at home. That is until you get the home gym of your dreams. We have broken them down from beginner to advanced. All you need is 10 minutes give or take to get in an awesome workout in the comfort of your own home whenever you want. Chin up bar may be required for some workouts.

In order from easiest to hardest (Approximately)

1) 5 Minute AMRAP (as many reps/rounds as possible in 5 minutes) 10 air squats, 10 push-ups, 10 sit-ups

2) 21-15-9 of air squats and push-ups (21 reps of each then 15 reps of each then 9 of each)

3) 50 Burpees for time

4) Run a half-mile, 20 burpees – 3 rounds

5) 20 burpees, 20 push-ups, 20 sit-ups, 20 squats for 4 rounds

6) 12 Burpees, followed by 12 pull-ups x 10 rounds.

7) Complete 5 box jumps, followed by 10 pull-ups, and 15 knees to elbows as many times as you can in 20 minutes.

Related: The 20 Most Brutal CrossFit WODs That Will Crush You

8) Run 1 mile with 5 burpees EMOM (5 Burpees every minute on the minute)

9) 4 rounds as fast as possible – 400M sprint then 50 squats

10) 20 minutes – AMRAP 5 Pushups, 10 Situps, 15 Squats

11) 100 Push-ups, 100 Sit-ups, 100 Squats

12) 20 minutes AMRAP 5 Handstand push-ups, 10 Pistols (single-leg squats)

13) 50 Sit-Ups – 50 Double-Unders – 50 Sit-Ups – 50 Walking Lunges – 50 Burpees – 50 Sit-Ups

14) 50 Burpee Pull-ups for time

15) 21-15-9 Lunges (each leg) Handstand Push-ups

16) Poor Man’s Seven: 7 Handstand push-ups, 7 squats, 7 pull-ups, 7 burpees, 7 push-ups, 7 sit-ups, 7 knees to elbows – 7 Rounds for time

19) Chelsea On the minute, every minute for 30 minutes: 5 pull-ups, 10 push-ups, 15 squats

20) Murph For time: 1 mile Run, 100 pull-ups, 200 push-ups, 300 Squats 1 mile run

There you have it, 20 good workouts you can do without even leaving home. Enjoy!

This post was made by the staff of TheAthleticBuild.com, home of the athletic body. Please follow us on social media at the links below.

CrossFit Workouts To Try In Your Next Gym Session

Part of the appeal of CrossFit is the camaraderie that’s forged in the furnace of doing a brutally hard workout together. You may not get that from a unaccompanied run-through of a CrossFit WOD (workout of the day) – but the good news is you will still get the physical benefits of the workout when flying solo.

CrossFit WODs are incredibly varied but there are themes that run through most of them. The most obvious is that you’ll be doing high amounts of reps of a handful of exercises at speed, but to help you get to grips with the lingo we’ve detailed six types below.

CrossFit WODs are also often named after women, like storms – apparently because they will leave your body feeling like a storm has hit it. This doesn’t make sense, but let’s live and let live… the workouts are hard, that’s all you need to know. Get to know six of the most popular WODs further down this page.

Six Types Of CrossFit Workouts

Here are six of the most popular types of CrossFit workouts you can use to break up the monotony of body-part splits and make you a more rounded athlete.


Stands for “every minute on the minute”. Start a running clock and do a set number of reps at regular intervals, typically (but not necessarily, despite the name) at the start of each minute. The EMOM workout scrutinises your powers of recovery.

Workout: Three clean and jerks every minute for 10 minutes


“As many rounds as possible”. Complete a given exercise combination as many times as you can within a given time. It’s a battle of mind over searing muscle.

Workout: 12 minutes of eight front squats and eight push presses

3. RFT

“Rounds for time” means completing a given number of rounds of a circuit as fast as possible. The short rest periods help develop long-lasting muscle endurance.

Workout: Eight rounds of 15 kettlebell swings, 10 kettlebell clean and presses and 5 kettlebell snatches

4. Chipper

A one-round series of exercises, usually with high reps, to be completed in the fastest time possible. A high-volume, muscle-building grind.

Workout: 100 press-ups, 75 bodyweight squats, 50 burpees, 25 pull-ups

5. Ladder

One or more movements, increasing or decreasing the workload over time.

Workout: 1-10 reps of goblet squats superset with 10-1 reps of pull-ups

6. Tabata

Do eight rounds of high-intensity intervals, alternating 20 seconds effort with 10 seconds rest. A fat-eviscerating finisher.

Workout: 8x Tabata rows for max distance

New Body Plan

Looking to make a change but not sure where to start? Transform your body in just eight weeks with a training and nutrition plan from our friends at the New Body Plan.

Start today | £69, use code coach20 for an exclusive £20 discount

Nine Popular CrossFit WODs

We’ve included recommended weights, but it’s wise to do a trial run with a much lighter weight so you don’t do yourself a mischief. It’ll still be hard.


With this workout you’re aiming to complete as many rounds of the three exercises as possible in 20 minutes. The reps per exercise are relatively low compared with some of the monster sets tackled in CrossFit, but it won’t feel that way when you’re getting ready to tackle your fifth or sixth round of handstand press-ups. And just a note on those handstand press-ups: do them with your feet against a wall – you don’t have to master a free-standing handstand first. Start with five handstand press-ups, then do ten single-leg squats, alternating legs, and finish with 15 pull-ups.


Doing 100 reps of anything is tough – so doing 100 reps of four different exercises in a row, trying to complete the whole lot as quickly as possible, is absolute murder. Those four exercises are pull-ups, press-ups, sit-ups and squats. So you’ll be doing 100 pull-ups, 100 press-ups, 100 sit-ups and 100 squats. Or, if you’re anything like us, eight pull-ups then call it a day.

Home Chipper

The beauty of a descending ladder workout is that it gets easier over time. Unfortunately, CrossFit doesn’t have the word “easy” in its vocabulary, so with this descending ladder workout you start with 100 reps of the first exercise, and then it’s 90 for the second, so you’re 190 reps deep with EIGHT exercises still to go. Anyway, here are those exercises, all of which can be done without any equipment.

  • 100 squats
  • 90 sit-ups
  • 80 alternating lunges
  • 70 burpees
  • 60-second plank
  • 50 mountain climbers
  • 40 press-ups
  • 30 hollow rocks
  • 20 jump squats
  • 10 hand-release press-ups (chest to floor, raise your hands briefly off the floor, then push back up)


A CrossFit classic, Fran is a great workout to revisit periodically in the hope that you will improve your time as you get fitter. Fran consists of just two exercises – thrusters (recommended weight 95lb/40-45kg) and pull-ups. You do 21 reps of each, then 15 reps, then nine, as fast as you can. Finishing in under six minutes deserves a pat on the back – don’t attempt this yourself because you may start to panic when you realise you can’t raise your arms.


Even simpler than Fran, there’s only one exercise in the Karen WOD. Unfortunately that exercise is wall balls, and you’ll be doing 150 of them as fast as you can. Grab a 20lb/9kg medicine ball and face your wall. Aim to throw it above the 10ft mark (which you’ll find in most CrossFit gyms) with each rep. Anything under ten minutes would be a great effort first time out. As with all CrossFit workouts, take as many breaks as you need – just remember that they count towards your overall time.


The Helen WOD is a combination of cardio and strength work. Start with a 400m run, then do 21 kettlebell swings (weight 53lb/24kg) and finish with 12 pull-ups. Then do it again, and then again. Three rounds in total. Finishing all three rounds in under 12 minutes is a solid effort.


If you thought the Helen workout sounded hard, you might as well skip even reading this one. Eva takes the same exercises as Helen but ramps up the distance, weight and reps to create an absolutely brutal circuit. For starters you’re doing five rounds, instead of three. Those rounds involve an 800m run, 30 kettlebell swings (weight 70lb/31-32kg) and 30 pull-ups. In theory you’re doing this all as fast as possible but it’s fair to say if you complete this one at all, you’ve done yourself proud.


Clear your schedule, this one will take some time. The five steps in the Murph WOD are as follows: one-mile run, 100 pull-ups, 200 press-ups, 300 air squats, one-mile run. This one is definitely a marathon, not a sprint. Murph is what’s known as a Hero WOD, named in honour of Lt Michael P Murphy, a Navy SEAL killed in action in 2005.


Rather than aiming to complete the required reps as quickly as possible, the Cindy WOD always lasts exactly 20 minutes. In those 20 minutes you do repeated circuits of five pull-ups, ten press-ups and 15 air squats. Over and over again. Hit 15 rounds and we’ll give you a round of applause – 20 gets you a standing O.

Common CrossFit Exercises

If you’re considering visiting a CrossFit gym, but are put off by the insanely demanding-looking workouts above, let us put your mind at ease. CrossFit workouts can easily be scaled to match your ability, and you can also prepare for your visit by familiarising yourself with and practising some fundamental movements.

We asked Scott Britton, CrossFit and powerlifting athlete as well as the co-founder of charitable fitness competition Battle Cancer, to provide his advice on what kind of exercises you can expect to come across frequently in CrossFit gyms – and the common mistakes you should try to avoid with them.


CrossFit has many variations of the squat, but you will start by covering unweighted (or “air”) squats, barbell front squats, back squats and overhead squats.

The squat requires you to sink down, keeping your chest up, and drop your thighs below parallel to the ground – not easy at first. Not dropping your thighs below parallel is the number one sin seen across thousands of gyms, and not learning a full-depth squat can cause more problems for your muscle groups in the long term. Some more common mistakes people make with the squat include:

  • Trying to add a barbell or other weights too early. The best athletes in the world all begin by mastering a beautiful bodyweight-only squat before progressing.
  • Allowing your knees to fold inwards as you stand up from the squat. This is a common sign that areas of the hips, legs and the lower back require strengthening.
  • Falling onto your toes as you stand up from the squat. This shows your stance and balance are not right.


It’s called the king of lifts for a reason. Deadlifting is often seen as the ultimate sign of strength – how much can one person lift up from the floor?

There are many variations of the deadlift but in CrossFit classes you will begin with the conventional deadlift.

Deadlifts are not just about picking up – it’s about imagining pushing the floor away. The deadlift should begin with the barbell on the floor. From a stable position you will grab the bar, bend at the knees and back, and stand up with the bar.

Some common mistakes in the deadlift include:

  • Rounding the back. Every time I see a rounded back I see herniated discs, long physio sessions and pain. Spending time concentrating on keeping your back straight when lifting will save you years in the therapy room. Imagine someone has put a broom across your back and, when bending over to lift, your back has to stay as straight as that broom.
  • Incorrect breathing. Learning the right breathing pattern for the exercise can take a long time, but when deadlifting it’s essential to hold a big breath before you try to lift off the ground, and then let that breath out only when you have the lift completed.
  • Dropping the bar after you lift it! If you can pick it up, you can put it down. A lot of injuries occur when people drop the barbell from the waist. You have put your leg, back and stomach muscles under serious stress then let it go suddenly. Your muscles can act like a coiled spring and snap! Hold on and put the bar back down. What I do is imagine glass is under the bar so I pop it down nice and gently.

Shoulder press (aka overhead press)

Because there are a lot of technical Olympic lifting movements involved in CrossFit you will spend a lot of time learning the basic shoulder press, push press and push jerk.

The shoulder press is the place to start. This can be done seated or standing, with a barbell, dumbbells or kettlebells.

Start with the barbell under your chin, then push it overhead until you lock your arms out. Then return the bar safely to under your chin.

Some common mistakes with the shoulder press include:

  • Flaring your elbows. It sounds odd when the lift is called the shoulder press but where you place your elbows when lifting makes all the difference. Try to keep your elbows in front of you when lifting. When your elbows flare out to the sides during an overhead pressing move, this can lead to injury in your triceps and increase the risk of tendonitis.
  • Incorrect breathing. Make sure you take and hold a strong breath just before you press the weight. Timing your breathing to each repetition will not only keep your body more stable but also help force more oxygen into your muscles to last longer.


Cardio such as running, or using rowing machines and resistance bikes is common in CrossFit.

Some common mistakes on the rowing machine include:

  • Leaning back too far when pulling the chain back. This actually loses power and more importantly you lose a strong body position. Stay upright and end the row pulling with a straight back, bringing the handle to your sternum.
  • Rowing too fast. It’s not a race to see how fast you can get your legs back and forth on the machine. Think of rowers in boat races – they make strong controlled pulls. When you need to increase the pace, pull harder and pick up the pull on the handles – don’t just move your legs faster.
  • Not choosing the correct foot strap position. This can have a huge effect especially when spending a considerable period of time rowing. You want the strap holding your foot to be placed over the ball of your foot. Before you begin, spend some time ensuring your feet are in the right position.

If you’ve done been training for any length of time, you understand that strength is a critical component to your overall performance. Chances are that you’ve stalled out with your strength gains, or you don’t really understand how to get stronger and not lose ground with your metabolic conditioning. This program is designed to do exactly that. It’s primarily a strength plan, with just enough conditioning to maintain what you’ve already built. Keep reading to see the full plan.

This program was primarily designed to be a continuation of the 12 week muscular endurance cycle, so I highly recommend you check that out prior to starting this plan, as it will prepare you very well for the high volume you will be doing in this plan.

This brings me to my next point about this plan. This is for experienced athletes. You need to have a significant strength base, and solid technique to try this plan. If that’s not you it’s ok, you just don’t need this much volume and intensity to progress, which is a good thing.

You should probably be able to meet or exceed most of these standards, if you are going to find success with this program. If you want to see the full ranking system .

Standards Intermediate Data

On a side note, you’ll probably find that some of the deadlift and squat weights become very challenging as you progress. I’ve had great luck with lever belts, like this one made by Inzer (Amazon Affiliate Link). These types of belts are way better than your standard foam an nylon types for heavy lifting.

The Strength Plan

As a professional internet weirdo, who happens to program training, I know that there are loads of other people that are more knowledgeable about strength training than I am. One such company is Stronglifts.

I’ve used some of their programs in the past and have found them to very well thought out, as well as effective. That is why we will be using their excellent Stronglifts 5×5 advanced plan for our strength work.

The Stronglifts plan is an advanced version of the 5×5 plan we all know and love. It is; however, a plan for those wishing to only gain strength. So I’ve taken it upon myself to program workouts, and other conditioning work, around this plan to tailor it specifically for functional fitness.

Before you get started, you need to read their article and download their free spreadsheet, which gives you the exact sets and reps you will need to do for the strength work. All you have to do is put in your current maxes, which you will have if you finished the muscular endurance cycle, thats linked above.

Let’s get into the program!

Week 1

This week is going to be the easiest week in terms of strength training, which has allowed me to keep the WOD difficulty fairly high. You’ll notice that there is one dedicated snatch day each week to allow you to work on your technique and neuromuscular efficiency, with the lift most athletes have trouble with.

You will also notice that Thursdays are conditioning only days, with no extra strength training. This is for a couple of reasons. First, you need some recovery from the heavy lifting, and conditioning can help speed that recovery. Secondly, we will need these days to keep us from loosing our base of conditioning we’ve already built.

Note that you can pick whatever modality you want, run, bike, row, assault bike, etc. Generally I recommend picking bike, row, or assault bike as those will have the least impact on the strength portion of the program.

If you like free fitness programing, and want to get our three free training guides sent right to you, then . If you don’t, I bet you wear cutoff jean jackets everywhere.

Week 2

This week increases the total strength volume, and the WOD volume is held roughly the same as the previous week. We do see some higher skill moves in there, such as muscle ups. If you can’t do these movements scale to the next hardest version, i.e chest to bars for muscle ups.

We’ve also added in some back off sets on Tuesday, so we can continue to work the snatch. We have also increased the length of the cardio on Thursday. I definitely recommend that you stick with the same modality each week. Don’t run on week one, then bike this week etc.

Week 3

This week is going to be hard strength training wise. You’ll probably find that you’re taking about 45 minutes or so to get through the strength portion, which is why the WOD is generally held to 10 minutes or less. This will allow you the best chance of recovering from the difficult strength training.

It’s worth noting that just because this program has you doing the strength and the WOD in one session, there is no reason why you can’t do an AM and PM session if your schedule allows. This will of course take more overall time, but it is probably superior in terms of allowing maximum recovery between sessions.

Week 4

This is going to be the highest volume week for strength training in the whole cycle. These weights are very challenging, so you will need to take a minimum of 3 min or so between those heavy sets. That’s roughly 40 minutes of rest between sets! Remember, the point here is to move the weight with perfect form, not jack your heart rate up.

This is the last week before the deload on week 5. Here, I’ve done my best to pick WODs and movements that won’t impact your strength work, but there’s no way around this killer week.

Week 5

Ah, at last we have a reprieve from the heavy, heavy weights. This is a deload week, so the volume has been cut down, and so has some of the intensity. You will notice that the WODs aren’t super hard, but they’re pretty difficult.

If you want to learn the same step by step method I used to create this program, check out the ebook below!

This week is for recovery, so even though some of the WODs are still pretty heavy, and challenging, that doesn’t mean you have to go balls to the wall. Feel free to execute these WODs a little slower than your max. Remember this whole cycle is for strength, not metabolic conditioning!

If you like Tier Three Tactical, and you want all your friends and family to know it immediately, check out our store! It’s not weird I promise!

Final Thoughts

This is the first 5 weeks of a total of 9 weeks in the cycle. This will be difficult, but there is no way to accumulate strength without struggle and strain. If you have any questions, feel free to comment below.

If you finished this then you kick ass, and should continue to part two of the program.

Photo credit: TerryGeorge. via VisualHunt / CC BY-NC-SA

The opinions and information expressed in this article are solely those of the author and are not affiliated with any corporation, group, public or private entity. This web site is not endorsed by, directly affiliated with, maintained, authorized, or sponsored by Crossfit Inc. All product and company names are the registered trademarks of their original owners. The use of any trade name or trademark is for identification and reference purposes only and does not imply any association with the trademark holder of their product brand.

Training Plans

Using a Training Plan is a great way to set your goals, whether it is Crossfit, weightlifting or gymnastics! Our Training plan directory features programs from the most experienced coaches.

Author: BOXROX | September 1, 2016

If you have decided to step up your game, then you will eventually need to choose one of the many Training Plans. Because there is such a huge range to pick from, we narrowed them down for you to look through and find the best one to suit your needs. The directory will constantly grow and expand so you have the best possible overview of all the Training plans that are out there.

Following a Training Plan is a great way to set and achieve your goals, without losing the unexpected and constantly varied aspect that we all know and love so much. Careful programming will allow you to make more effective progress, target weaknesses, increase strengths and become a much better all-round athlete. It will help you to develop technique, conditioning and strength in efficient and challenging ways, bringing you closer every single day to becoming the best version of yourself.

Check out our newly added programs…

MoveU ForeverFix

by MoveU

The MoveU ForeverFix program is the ultimate guided program to help you fix your body and live pain-free. Heal yourself from injury and prevent new issues from forming. Live a confident life that is not limited by pain. Achieve a level of fitness and performance you thought was out of reach. We teach YOU to correct your own imbalances and movement patterns, improving your posture and confidence.

The Progrm

by John Christian Singleton

Become the athlete you want to be! PROVEN programming for athletes. We have options for beginners through to elite athletes. It’s the program that has helped develop multiple CrossFit Games competitors including Sara Sigmundsdottir. The Progrm has also helped hundreds of everyday Crossfitters getting their first muscle up, increasing their strength, all whilst being a part of our thriving community. We believe simple is effective, hard work pays off and training smartly will bring you your results.

We Are Athletes

by We Are Athletes

Get stronger, gain muscle mass and become leaner, simple as that. The We Are Athletes program provides you with functional strength & conditioning training, individualized nutrition plans, detailed video tutorials and 24h support by our coaches. Our team of experienced coaches and nutrition experts have helped over 1.000 athletes to get into the best shape of their lives in our gym in Berlin and online. No matter whether you are a beginner or advanced athlete, the program is individualized to your needs and goals.

Aerobic Capacity

by Chris Hinshaw

Designed for intermediate to competitive athletes, this is a personalised weekly endurance program by Chris Hinshaw – CrossFit Games coach and 10x Ironman competitor – for the CrossFit athlete that wants to optimize their aerobic capacity and develop their endurance. Coach Hinshaw has designed a supplemental training program that starts with moderate aerobic workouts and progresses into race-pace simulated intervals. With no gym access required, the program centres around 2 weekly training sessions, each about 60 minutes in duration.

4 Killer Crossfit Workouts

CrossFit requires a certain level of “crazy.” Not serial killer crazy, but crazy in that hardcore, “won’t quit ’til I’m dead, and even after death I’ll burst from my coffin and train like a freaking machine,” kind of way.

Because CrossFit workouts can be so brutal, I sometimes feel damn near silly for almost killing myself three times per week. Generally speaking, however, I’m proud that I can kick more @ss and take more names than “Joey Dudebro” doing curls in front of the gym mirror.


If you’re a CrossFit virgin, you’ve probably never heard of a WOD, or workout of the day. Basically, you can head to a CrossFit gym or check out CrossFit online to grab a complete daily workout.

I don’t always do the CrossFit-prescribed WOD; sometimes I fish through the backlog and look for particularly brutal sessions. Otherwise, I might chat with CrossFit vets and get the lowdown on an awesome workout.

These 5 CrossFit workouts have stuck out in my mind, maybe because my body keeps reminding it.

Some were chosen because they are difficult, others because they are fun, and others because they’re an excellent demonstration of what the human body can do.

So drop the dumbbells and give these WODS a shot, I dare you!

Murph For Time 1 1 set, 1 Mile+ 5 more exercises

BodyFit Plus


  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home


Already have a Bodybuilding.com account with BodyFit Plus? Sign In

What comes with BodyFit Plus?

  • Instructional Videos
  • Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.

Fran For Time (95 pounds for men/65 pounds for women) 1 Barbell Thruster Shown with kettlebells 1 set, 21, 15, 9 Reps + 2 more exercises

Best CrossFit Videos of the Year

We’ve carefully selected these videos because they’re actively working to educate, inspire, and empower their viewers with personal stories and high-quality information. Nominate your favorite video by emailing us at [email protected]!

Looking for a new workout to really get you sweating? You might consider CrossFit. This popular program combines multiple disciplines and sports to get your heart pumping and your body into strong physical shape. A typical CrossFit class begins with a warmup, followed by skills or strength training. Then you perform your workout of the day (WOD).

Because your WOD is constantly changing, there’s always a new skill to master or goal to beat. Whatever your motivation, CrossFit has many potential benefits. A 2015 clinical trial pointed to improved hormone levels, aerobic capacity, and body composition.

These videos offer something for pros and newbies alike. Veteran CrossFitters may benefit from expert training and recovery advice, while beginners can get a taste of the camaraderie of the CrossFit gym, or “box.” This collection of our favorite videos highlight the fun but challenging aspects of the training program, helping you to get the most out of CrossFit at home or on the go.

CF Open 17.1 Recovery Strategy

CrossFit can deliver an awesome workout, but that doesn’t necessarily mean your body always feels great right after it. MobilityWOD gives you tools to minimize and prevent injury and pain associated with CrossFit. They also want to help you improve your overall workout performance. This video shows you how to recover your back after an open 17.1 challenge. Grab a medicine ball and lacrosse ball, and give it a try to cure your back woes. Remember to follow the trainers’ guidance to make sure you’re doing the movements safely.

Training vs. Exercising

This episode of Barbell Shrugged looks at the difference between training and exercising. The hosts discuss how having a plan with goals is key for successful training, but not necessarily for exercising. They highlight how training is great for those who thrive on the challenge of striving for that next level of fitness. Their POV: If you don’t like the stress of failing to meet goals, exercising may be better for you. Watch to hear their viewpoint on why training can be an emotional and physical journey.

The Only 5 Exercises You Need to Get Stronger with Kettlebells

Trying to tackle a large number of exercises can be overwhelming. If you’re looking to streamline your workout, check out this episode of the Pat Flynn Show. Pat Flynn argues that the secret to a good strength program is to strip it down to the fundamentals. These include core techniques like push, pull, squat, hinge, and carry. He and his co-hosts show you five kettlebell exercises to build a good strength foundation.

Nicole Carroll’s Tips for Open Workout 17.5

It’s obvious that Nicole Carroll knows her CrossFit workouts. Carroll divulges her fatigue challenges, as well as her tips for stamina and performance. Watch for her insights and inspiration, including the training tips on the lower third of the screen. She encourages you to use this last workout of the CrossFit Games Open 2017 season to review your own progress. Her advice can help you improve in this and similar workouts.

We Tried CrossFit for 2 Months – The Test Friends

“The Test Friends” present a real-life account of what it’s like to try CrossFit for two months. This BuzzFeed video also serves to highlight the basics of the program. Learn why the three participants started off skeptical-to-hesitant about the challenge. As they chronicle their journey, they discuss elements they find challenging or unpleasant. See how CrossFit brings out a community spirit that pushes them to meet their challenge.

People Try CrossFit for the First Time

While CrossFit encourages a community environment, it can be totally intimidating. The competition with yourself and your box may be stressful. And each workout varies from the last, so you can never get complacent. Luckily, BuzzFeed shows you how CrossFit can also be fun and effective. They capture what it’s like for one group to try it for the first time. The video serves as a kind of CrossFit 101, explaining the basics and demonstrating a few techniques. If you’ve been nervous to try CrossFit, this video may show you that — while intense — it’s not as scary as it seems.

16 Hours in a CrossFit Gym

This BuzzFeed Blue video offers a glimpse into the CrossFit box, Vault. The video offers up some basics of CrossFit as well as the gym’s workout structure. But for both staff and customers, it’s clear that Vault is all about the people. There’s a sense of pride and community that permeates the box. And each class has it’s own unique environment and camaraderie. Vault is also multidisciplinary, offering low-impact activities, which may not be offered at many CrossFit gyms. Despite the harsh commenter opinions, it shows there may just be a CrossFit gym out there for everyone.

CrossFit Workout with Weights

Want a quick, effective taste of CrossFit? Reebok ambassador Yumi Lee leads a 10-minute class for FitSugar. Lee explains the benefits of each move she performs. She also offers modifications for an added challenge or less intensity. Since you need very little space, you can do this workout pretty much anywhere. And rather than cutting together the perfect workout video, FitSugar shows it’s OK to be human. The hosts occasionally lose their balance or miss a step. Out of excuses not to try it? Grab a pair of dumbbells and get started.

Full Body CrossFit Workout

Trainer Kelsey Lee shows you how to tone up using nothing more than your own body. She highlights key exercise components like form, breath, and technique. Some commenters assert that her exercises aren’t exactly CrossFit, but others say these techniques may help beginners. Her workout is less than 10 minutes long, leaving little excuse not to squeeze it into your day.

5 CrossFit Workouts You Can Do Anywhere

Holiday travel and other seasonal obligations can put a damper on even the best-laid workout plans. Sneaking away from Auntie Jill and her five cats can be difficult, especially when the whole fam-damly is sitting in her living room just itching to hear about your job, new hobby, or latest relationship developments.

Between these awkward conversations, there’s not always time to drive to a gym or CrossFit box, train for an hour, and then drive back. It might be possible, though, to sneak outside or go down to the basement for half an hour for some exercise and much-needed personal time.

So, if you suddenly find yourself alone with a cat on your lap and a cookie in your hand, get up and do one of these five CrossFit workouts. They’re quick and dirty, and you can do them with little or no equipment.

“There’s not always time to drive to a gym or CrossFit box, train for an hour, and then drive back. It might be possible, though, to sneak outside or go down to the basement for half an hour for some exercise and much-needed personal time.”

5 Do-Anywhere CrossFit Workouts

Workout 1 Circuit: AMRAP (as many rounds as possible) 10 minutes 1 1 set, 10 reps + 3 more exercises

  • Instructional Videos
  • Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.

You’ll do this workout minute by minute. So, on the first minute, you’ll have 60 seconds in which to do 10 burpees. If you finish the 10 burpees with time to spare, rest until minute 2 starts. When the clock hits 2 minutes, begin doing 15 box jumps. (If you don’t have a box, jump on a bench or up a step.) Try to complete 15 jumps in 1 minute. If you complete all 15 reps within the time, then rest until minute 3 starts. If you can’t complete all the reps, start the kettlebell swings when the clock gets to 3 minutes. At minute 3, you’ll perform 20 kettlebell swings. When minute 4 starts, you’ll go back to burpees. Continue in this fashion for 20 minutes.

This workout may seem easier because you get a little rest, but as you get tired, those rest periods will get shorter and shorter.

“If you’re not accustomed to running or moving quickly for a fairly extended period of time, this workout will probably be very difficult.”

Workout 4 Circuit: 1 round for time 1 1 set, 800 meters + 5 more exercises

  • Instructional Videos
  • Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.

If you’re not accustomed to running or moving quickly for a fairly extended period of time, this workout will probably be very difficult. But, it’s great if you want a special challenge. The key is to keep moving through all of the reps. If you want to make yourself extra miserable, double everything.

Workout 5 Circuit: AMRAP 15 minutes 1 Pistol Squat alternating 1 set, 10 reps + 5 more exercises

  • Instructional Videos
  • Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.

Pistol squats can be a fairly advanced movement, but you can do them by holding onto a wall for support or using a counterweight. If you don’t have any way to do the pull-ups, just leave them out of the workout and do the other four exercises. Fifteen minutes can seem like a long time if you start out going blazing fast. Pace yourself early so you can keep moving for the entire 15 minutes.

An important note on the whole “you get stronger by lifting a lot and resting enough” thing I mentioned above: In order for it to work, you also need to eat enough. And, frankly, “enough” is probably more than you think. Two thousand calories a day is the number that usually gets tossed around, but everyone is so different, and if you’re looking to get stronger—or lose weight, although I really urge you to first stop and really think about why you want to do that and if it’s actually necessary or worth it or a healthy goal for you specifically to have—you should take the time to figure out how much you should eat every day in order to do it. The USDA recommends this calculator. For reference, it tells me I should be eating 2,500 calories a day to maintain weight at my current activity level. This is very different from the 2,000 calories a day that conventional wisdom seems to defer to and very, very different from the amount that many women probably eat in the seemingly universal quest to weigh less.

If you want to get stronger, or faster, or better at CrossFit (which you will when you start, trust me), you need to start eating properly.

Seriously, you’re going to make friends at CrossFit whether you like it or not.Casey Barber8. You’re going to start hanging out with people from your gym, even if you’re someone who doesn’t usually talk to anyone at the gym.

People joke that CrossFit is a cult, which it certainly is not. But, the community aspect of it is really strong. Generally, people work out at the same time most days, which means you end up seeing the same 20 or so people several times a week. And because everyone is doing the same workout, there’s always something to talk about. Even if you go into it with a “no new friends” mindset, I’m willing to bet you’ll end up going to at least one happy hour or party or post-workout brunch. This isn’t weird (at first I thought it was totally weird); it’s a very normal and natural way to meet people, and you should just go with it.

9. Getting better at CrossFit is fun, but at the end of the day it doesn’t matter all that much.

Listen, if you start CrossFit, there’s a pretty high likelihood that you’re going to be one of those people who get very into it. It’s just like that. Maybe it’s because everything is so quantifiable (the time it takes you to do certain workouts, the amount of weight you lift) and so there’s instant gratification in improvement. Maybe it’s because CrossFit gyms tend to have really strong communities, so you’ll find yourself spending more time around other people who do CrossFit, which means you’ll talk about it often and it’ll start to feel like something that is a very important part of your life. These things are fine and probably inevitable, but if you fall too far into it, it can feel like getting better at CrossFit is the most important part of your life.

Wanting to get better is great, and getting stronger is really cool and healthy and worthwhile. With CrossFit, though, it’s especially easy to get carried away. Make sure you don’t turn into someone who’s constantly thinking about the next workout. Or turning down invitations to do fun, nonfitnessy things so that you can exercise more. Or, really, changing your lifestyle in any major way for the sake of getting better at something that does not and should not define you as a person. How well you do in the CrossFit Open (or how much you can snatch, or how fast your Fran time is) is something that might start to feel very important the longer you do CrossFit. Make sure to keep reminding yourself, probably daily, that CrossFit is just exercise and that it should be fun and make you feel good, not totally dominate your life.

You might also like: Body Stories: Surviving Incoming Fire in Iraq Inspired Christmas Abbott to Start CrossFit

At home crossfit workouts

Leave a Reply

Your email address will not be published. Required fields are marked *