CrossFit involves high-intensity interval training (HIIT), which gets the blood pumping, the muscles working, and the lunges sucking air. The sport involves constantly changing functional movements that reflect the best aspects of weightlifting, running, rowing, and gymnastics. So it’s no wonder that doing CrossFit exercises will help you to lose weight. And if losing weight is your goal, these 11 CrossFit workouts will help you achieve it.


11 Weight-Shredding CrossFit Workouts

A level-with-you fact: If you do CrossFit, you will almost certainly drop fat. “High-intensity interval training, common to CrossFit, is very effective for weight loss,” says Adam Sturm, CrossFit coach and owner of CrossFit Outbreak in Brooklyn, NY. “There is a prolonged calorie burn/metabolic effect after the workout is finished.” These WODs, chosen by Sturm and Dan McCarthy, owner and coach at Brooklyn’s Crow Hill CrossFit, have that HIIT factor in spades to really pack a weight-loss punch (in conjunction with a healthy diet and sleep schedule, of course).

1. Helen Workout

One of the many WODs named after ladies, Helen features a combo of cardio and strength (hint: this will be a theme). It’s done for time, with the idea that you’ll beat your previous record in subsequent sessions. “The combination of running and kettlebell swings really revs up metabolism,” McCarthy says. The pull-ups add some multi-joint strength work to build calorie-burning muscle.

Three rounds for time:
400m run
21 kettlebell swings at 53 pounds
12 pull-ups (band-supported if needed)

2. Eva Workout

Consider Eva to be Helen’s bigger, meaner sister. “This workout hits both the cardio and strength system—the run is pure cardio, the swings and pull-ups are a cardio-strength hybrid—leading to massive calorie burn,” Sturm says.

Five rounds for time:
800m run
30 kettlebell swings at 70 pounds, if you can, er, swing it
30 pull-ups (band-supported if needed)

3. Grace Workout

CrossFit has an affinity for WODs that sound oh-so-simple… until you realize what’s being demanded. Grace uses just one exercise, the clean and jerk, to that effect. “Heavy lifting is great for weight loss,” says McCarthy. “Here’s a fun workout that combines lifting with speed!” Be sure you can do the move with proper form before going full throttle, then get your stopwatch ready and your bar loaded.

For time:
30 clean and jerks at 135 pounds

4. Fight Gone Bad

In this one, the goal is to earn your own high score by keeping track of total reps of five exercises done as hard as possible for one minute each. “It’s an excellent weight-loss workout because the one-minute max-effort rounds allow athletes to work at their highest capacity, regardless of ability,” says Sturm. For the first four exercises, you’ll count and add up your reps, then add the calorie count on the rowing machine to your score.

Three rounds, one-minute per exercise, with one-minute rest between rounds:
Wall balls at 20 pounds with 10-foot target
Sumo deadlift high-pull at 75 pounds
20-inch box jumps
Push-press at 75 pounds
Rowing machine

5. Newport Crippler

This WOD actually gets easier(ish) the more pounds you drop. “It’s a great benchmark as you’re losing weight, as the squats get lighter as you do,” McCarthy says. And there’s nothing like a brisk run after a heavy leg workout to make you feel light on your feet, right?

For time:
30 back squats loaded with your body weight equivalent
1-mile run

6. 7 Minutes of Burpees

Yup, that’s it! Oy, that’s it. “Absolutely hellish, there is no movement that taxes the body like burpees,” says Sturm. “A beginner may only get 25 reps in 7 minutes while an elite athlete may get near or over 100 reps, but both athletes would walk (or crawl) away from this one with a serious metabolic boost.”

In 7 minutes:
Do as many burpees as possible

7. Fran Workout

“Fran is a fast sprint workout that will keep fat burning for hours after your workout,” McCarthy says. With a diminishing rep count, Fran should get easier as you go… except that you’ll be pretty blown out from the previous round.

21/15/9 reps for time:
Thrusters at 95 pounds

8. Karen Workout

Perhaps more aptly called, “balls to the wall,” Karen is just that: 150 wall balls done for time. “It’s a strength-based task that drives the heart rate sky-high because of the sheer volume of work,” Sturm says. “You’ll get a bonus burn as your body struggles to adapt to new muscle growth for 48-72 hours post-WOD.”

For time:
150 wall balls at 20 pounds with 10-foot target (stopping before complete failure)

Target times:
Level 1: 8:00-10:00
Level 2: 5:00-8:00
Level 3: 4:00-5:00
Elite: < 4:00

9. Murph Workout

Yes, that’s a lot of reps. Yes, that’s a lot of running. Yes, that’s A LOT of calories burnt. “One of the longest and more grueling CrossFit workouts, you’ll probably end up going non-stop for an hour or more,” McCarthy says. You can break up the monster sets of pull-ups, pushups, and air squats with rest as needed—just remember that rest adds to your total time.

For time:
1-mile run
100 pull-ups
200 pushups
300 air squats
1-mile run

10. CF Open 16.2

Designed for the 2016 CrossFit Open competition, this WOD is no joke. You must complete each round within four minutes in order to earn more time to proceed to the next. “The combination of cardio (double unders) and heavy weight (squat cleans) works multiple metabolic systems and leads to increased calorie burn,” Sturm says. “This workout is a sprint, no matter if you’re a beginner who only makes it through the first 4-minute round or an elite athlete who makes it through all 20 minutes.”

Complete within 4 minutes:
25 toes-to-bars
50 double-unders
15 squat cleans at 135 pounds

If successful, add 4 minutes and complete:
25 toes-to-bars
50 double-unders
13 squat cleans at 185 pounds

If successful before 8 minutes, add 4 minutes and complete:
25 toes-to-bars
50 double-unders
11 squat cleans at 225 pounds

If successful before 12 minutes, add 4 minutes and complete:
25 toes-to-bars
50 double-unders
9 squat cleans at 275 pounds

If successful before 16 minutes, add 4 minutes and complete:
25 toes-to-bars
50 double-unders
7 squat cleans at 315 pounds

Stop at 20 minutes.

11. Annie Workout

This WOD is dedicated to and named after Annie Sakamoto. Annie was one of the original CrossFitters at Greg Glassman’s gym in Santa Cruz and despite her age placed 9th at the 2011 Reebok CrossFit Games. A few of the Girl benchmark workouts are named after people and today’s is one of the them.

For time:
50 Double-unders
50 Sit-ups
40 Double-unders
40 Sit-ups
30 Double-unders
30 Sit-ups
20 Double-unders
20 Sit-ups
10 Double-unders
10 Sit-ups


These CrossFit workouts are designed to help you build powerful conditioning and burn fat.


By knowing what and what not to eat, you will maximize your efforts trying to lose belly fat. Calorie balance is an essential aspect of this understanding.


Calorie balance is the ratio between calories taken in and calories expended in any one individual at any given time. This is the MOST IMPORTANT factor when it comes to changing your weight. What you actually need on a daily basis will be individual to you based on your age, lifestyle and fitness habits.

There are 3 states of calorie balance:

  • Negative calorie balance (hypocaloric diet)
  • Calorie balance (eucaloric diet)
  • Positive Calorie balance (hypercaloric diet)

It is impossible to be in more than one of these states at any one time.

  • A negative calorie balance will always result in weight loss. “Even though body water alterations may occasionally mask this loss of tissue, it is always going to occur, with ZERO exceptions so far discovered.”
  • A eucalorie balance means that the athlete will not gain or lose weight because they expend as many calories as they consume.
  • A positive calorie balance means that the individual is consuming more calories than they are using.



The second most important aspect is making sure that you are eating the correct amount of macronutrients that your body needs. Macronutrients consist of:

  • Protein (4 calories per gram)
  • Fat (9 calories per gram)
  • Carbohydrates (4 calories per gram)

There is technically a 4th, alcohol, but I’m not going into that one specifically. However if you drink alcohol, you should know that 1 gram of alcohol has 7 calories and they do count. They just won’t build muscle.

The seven tips below will guide you on your way to proper nutrition and efficient weight loss.

Cut Sugars and Starches

The most crucial part to cut off in your diet when trying to lose weight is carbohydrates (starches). To give you a little bit of a background, insulin is responsible for storing your fat. Insulin-release is also stimulated when you eat too much sugar that comes from starch or carbohydrates.

The more sugar you eat, the more your body releases insulin, and the more it stores fat. But when insulin goes down, you don’t give your body a lot of chance to store up on fat, making it burn more to fuel your body instead.

Another benefit of lowered your insulin level is that it allows your kidneys to do what they are supposed to do – and that is to get rid of excess sodium and water in your body. Excess sodium causes you to bloat up and store the water as weight exces. As soon as you get rid of carbohydrates on the first few weeks of your diet, you will notice you are losing more weight than expected.


Eat Vegetables, Complex Carbohydrates, Healthy Fats and Protein

Taking away many of the more commonly understood sources of carbohydrates (pasta, white rice, bread etc) does not mean you can’t have them anymore. Carbohydrates from vegetables sources can provide the recommended range of 20 to 50 grams per day. You can get your daily requirements of carbohydrates through eating vegetables like cauliflower, broccoli, brussels sprouts, cabbage, and swiss chard for example. Sweet potato is an excellent source of carbohydrate as well.

Healthy protein sources can be found in tofu, beef, chicken, turkey, eggs, lamb Fish (also rich in omega 3 – an important antioxidant needed by your body). Aside from that, eating proteins and healthy fats is a must. Healthy fats can be obtained by including fish oil, avocado, olive oil, peanut oil and alike.

By constructing your daily meal in these components, you help better boost your metabolism. The best part about eating these kinds of healthy fats is it doesn’t raise the risk of you getting any kind of heart disease.


Burn Fat – Add Strength Work into your Training

Yes, it’s possible for you to lose weight without exercise, but getting your body active is always recommended for better results. Going to the Box at least 3 times a week to warm up, stretch out and lift some weights is beneficial in speeding up your weight loss. Lifting weights allows you to burn more calories and increase muscle mass when done properly.

Remember, muscle metabolism takes up a lot of calories. When done right, you will most likely gain weight because of the gained muscle mass, but lose fat because your body had converted it to supply the energy it requires for using your muscles. It is also essential that you replenish your body and recover properly after training.

4 Steps to Efficient Recovery After Crossfit Training

Burn Fat – Make Time for A Cheat Meal

Deprivation is usually the cause why so many people falter on their weight loss journey. Allow yourself to indulge at least once a week.

But just because you’re allowed a cheat meal doesn’t mean you can eat as much as you can. Pick a reasonable size portion and eat the food that you’ve been fantasizing about. This will help you to stay on track and maintain discipline the rest of the time.


Overdoing it will cause you to fall behind on the results you want to achieve. This is the time you can eat something unhealthy, but make sure you do it to satisfy your taste buds and not your appetite.


Burn Fat – Control Portions and Calories

Without proper nutrition knowledge, calorie counting will be both exhausting and somewhat useless. The truth about it is calorie counting becomes unnecessary when you stick to the protein – healthy fat – low carb vegetables plan.

Sticking to that diet alone tells you that you’re already hitting the kind of nutrition you need in order to lose weight. But if you still want to count your calories to make sure you’re sticking to the plan, by all means, go right ahead.

Using a calorie counter or a calorie calculator is the best option if you’re not into keeping a food journal.

Learn how to track your Macros here.


Drink Plenty Of Water

Always remember that your body needs the proper hydration to make sure that all metabolic processes are working like a well-oiled machine. Water can make you feel fuller, help you reduce cravings, and hydrate your cells and skin. Water is also a great way to help flush down the excess sodium in the body.

Remember when we said too much insulin can stock up on sodium? Well, as soon as you cut back on your simple carbs, and lower down your insulin, your body is going to need the right hydration to help eliminate the excess salt that’s causing you to keep your water weight. So, drink up like there’s no tomorrow!


Burn Fat – Sleep Properly

The body regenerates cell repair faster while you’re sleeping. If you think your exercise routine has gotten you feeling completely sore, a good night’s rest will help heal the torn tissues caused by working out. You can also relieve pain by bathing in warm water. Every movement in the body causes wear-and-tear, so if you want to naturally get rid of the pain, sleeping will help hasten the healing. Many top CrossFit Games Athletes sleep 8 – 10 hours a night.

Invictus Blog

Training for Fat Loss
Written by Calvin Sun

I’ve spent the better part of a decade earning a living by training clients and working with athletes. In that time, the biggest misconceptions that I have seen over and over have been related to training for fat loss. I hate to generalize, but most women (and some men) believe that they should avoid all weight training and only perform “cardio” and abdominal exercises to get their ideal physique. I see this manifest in our group classes in the form of going through the motions during the strength portion and then only focusing on the conditioning portion of the workout – and often followed up by a few sets of sit-ups or something similar. My guess is that if you are guilty of this approach, you probably haven’t seen very good results with it. Maybe you lost a few pounds initially, but now you have plateaued and you may have even gained a pound or two. This faulty approach is perpetuated by novice trainers, workout routines published in “fitness” magazines, and a few common exercise myths. In previous blog posts, Mark and I have addressed both the myth of the fat-burning zone and the myth of spot reduction. Take a minute to go back and review them if you aren’t familiar.

The hour or so you spend in the gym accounts for a very small portion of your daily caloric expenditure. Unless you are a professional athlete that trains and practices for several hours each day, the large majority of your daily caloric expenditure comes from your Basal Metabolic Rate (or BMR), the calories burned to sustain your bodily functions on a daily basis. One of the most effective ways of increasing your BMR is through increasing the amount of lean muscle mass on your body. This is, of course, only achievable through weight training, preferably in the form of deadlifts, squats, presses, and other multi-joint, compound movements. You see, for every pound of lean muscle that you add, you will burn approximately 50 calories more per day. That might not sound like much but keep in mind if you swap out 5 pounds of fat for 5 pounds of muscle, you will burn close to 300 extra calories a day before you even hit the gym. Furthermore, intense weight training results in an afterburn effect where your metabolism is elevated for up to 38 hours after your training session. This is known as excess post-exercise oxygen consumption, or EPOC, and you can read more about it in Mark’s post here. Doing cardio alone will only decrease your BMR as time goes on. This turns into an uphill battle as your BMR keeps dropping, you’ll need to increase the amount of cardio you do to create the same deficit. Without weight training, you’ll lose muscle which will actually account for some weight loss, and you might even lose a few pounds of fat if your diet is decent, but it’s unlikely you will achieve (or maintain) the level of fat loss you desire.

“Won’t weights make me bulky?”
Getting big and muscular is very hard to do. Just ask any average male. It takes years of hard work, the right training program, and a lot of food . . . it just doesn’t happen by accident. Weight training will add a few pounds of needed lean body mass which will in turn make you leaner and give you a better looking physique. Women simply don’t have the levels of testosterone needed to support the type of muscle growth you fear. Unless you are taking anabolic steroids, gaining too much muscle is probably the least of your worries. And if you are taking steroids, gaining muscle is still probably the least of your issues.

“Marathon runners are skinny, shouldn’t I run to become thinner?”
That makes as much sense as playing basketball to get taller. This logical fallacy is commonplace in fitness as many people are quick to make hasty generalizations. In any sport, genetics certainly play an important role. The best runners are thin because skinny people make for better runners. Just as the best basketball players are tall, the best runners are thin. In fact, many people who take up running end up “skinny fat”, a physique denoted by a lack of lean muscle mass and often accompanied by a noticeable amount of fat or “doughy” appearance. These people are known to complain about being unable to lose the last the few pounds of fat around their midsection while sipping on a fruit smoothie or over a lunch of whole grain pasta.

“So how do I go about increasing my lean body mass and improving my body composition?”
Definitely focus on the strength component in our group workouts. If you want to get more experienced with lifting, consider signing up for the Performance Clinic. You’ll focus on the core lifts, increasing strength, lean body mass, and overall performance. Many of the clients in the Performance Clinic have leaned out while getting stronger at the same time. Also, look into signing up for a nutritional consult or even the upcoming nutrition clinics. You’ll get some useful instruction on how to dial in your nutrition so that you can improve your body composition and performance with a sustainable approach.

Take a look at your current approach to training and be honest about how well it has worked for you. If you are less than 100% satisfied with your results, I hope you’ll consider my recommendations. And as always, feel free to consult any of your Invictus coaches if you need further guidance.

If you’ve never tried CrossFit, you probably assume the barbell-and-burpee-heavy WODs (it stands for Workout Of the Day) are way out of your fitness range. As a beginner, odds are you’re right. But not all CrossFit workouts require being insanely fit or for you to know your way around a clean and snatch and Romanian deadlift.

RELATED: 7 Ways to Stay Injury-Free at CrossFit

“Just make sure you follow these three principles: technique (move safely and focus on form the entire time), consistency (keep at it so you see improvements over time), and intensity (push yourself as hard as you can for the short amount of time you’re working),” says JJ Christopher, owner of Division St. CrossFit in Chicago, Illinois. Try it yourself with any of these 12 entry-level workouts. Be sure to do some light cardio like an 800-meter run or jumping jacks and stretching beforehand. Make it through all dozen and you have no excuse not to join your nearest box (CrossFit-ese for gym).

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!

The hallmark of CrossFit is its “workout of the days” or WODs. WODs are a series of exercises that are scored for time or the number of reps completed over a given interval. There are too many WODs to count, but there are some that you see and hear about over and over. If ever wondered which are the most popular, here are the top 10 most popular CrossFit workouts as determined by Google search queries:

The 10 Most Popular CrossFit Workouts:

Fran is the most popular CrossFit workout. It’s commonly used to test progress among CrossFitters. You do 21, 15 and 9 reps of thrusters (front squats into push presses) and pull-ups, for time. The standard weight for the thrusters is 95 pounds for men for men and 65 pounds for women.

Here‘s a video.

2. Cindy:

Cindy involves doing 5 pull-ups, 10 push-ups and 15 squats as many times as possible in 20 minutes. It’s a great beginner workout because it involves only bodyweight movements.

Here‘s a video.

3. Murph:

Murph was named in honor of Lieutenant Michael Murphy of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. It involves doing a mile run, 100 pull-ups, 200 push-ups, 300 squats and another mile run, for time.

Here‘s a video of the Santa Monica police department using it as their fitness test.

4. Grace:

Grace isn’t straightforward. It involves doing 30 reps of clean and jerks, for time. The standard weight is 135 pounds for men and 95 pounds for women.

Here‘s a video.

5. Helen:

Helen involves doing 3 rounds of a 400 meter run, 21 kettlebell swings and 12 pull-ups, for time.

Here‘s a video.

6. Annie:

Annie is 50, 40, 30, 20, 10 reps of double-unders (when a jump rope passes under your feet twice in one jump) and sit-ups, for time.

Here‘s a video.

7. Angie:

Angie is 100 pull-ups, 100 push-ups, 100 sit-ups and 100 squats, for time. Like Cindy, it’s all bodyweight, but not many beginners could finish Angie!

Here‘s a video.

8. Jackie:

Jackie involves a 1000 meter row, 50 and 30 pull-ups, for time. The standard weight for the thrusters is 45 pounds.

Here‘s a video.

9. Linda:

Here‘s a video.

10. Diane:

Diane is 21, 15 and 9 reps of deadlifts and handstand push-ups, for time. The standard weight for the deadlifts is 225 pounds for men and 155 pounds for women.

Here‘s a video of it being done in 1:52.


If you’re a CrossFit veteran, these probably brought back some good, or bad, memories. If you’re thinking about starting CrossFit, this might give you an idea of what you’re getting yourself into. Either way, make it to your nearest CrossFit gym if you think you can handle the some or all of the most popular CrossFit workouts.

It doesn’t matter if you swear by bodybuilding, or if you’ve skipped passed the countless Netflix CrossFit documentaries. That’s because it’s here to stay. With almost 14,000 CrossFit boxes around the world, there’s scant chance you’re far away from one. So it could make sense to pay ‘the sport of fitness’ a little attention from time to time.

HD six-packs, fat-burning workouts and intelligent programming are all promises CrossFit workouts can make, so if even you use one of your days away from the weights room for cardio, it would be the smarter man’s choice to swap a 5K plod for one of these WODs. But first, a little refresher.

Adam Bow

CrossFit Workout Terminology: WODs, EMOMs and AMRAPs

With more AMRAPs, EMOMs and WODs than you can get your head around, it makes sense to come to term’s with CrossFit’s terminology before attempting any of the below.

AMRAP: This stands for “as many reps (or rounds) as possible”, a workout structure that’s frequently used in CrossFit to accompany conditioning pieces. It’s designed to push your body to the max in a short time frame. “AMRAPs allow you to specify the amount of time that a training session will take. If you know that you’ll be going for exactly 7 minutes, it’s much easier to understand the pacing of the effort required over that 7 minutes,”said Todd Nief, head CrossFit coach and owner of South Loop Strength & Conditioning in Chicago.

Related Story

EMOM: Every minute, on the minute. You’ll need a watch, stopwatch or a clock for this one. Complete the prescribed number of reps within a minute’s timeframe, resting for the remainder of the same minute. The EMOM format encourages you to work harder in order to earn more rest. Once a new minute starts, so do you. Deep breaths, now.

WOD: Workout of the day — the prescribed workout from CrossFit Affiliate gyms to their members. Usually under 20 minutes, some people question their efficacy. “Each person will need to experiment to determine what “enough” means,” says the official CrossFit website. “Experienced athletes with specific competition goals might need additional work to improve their fitness, while beginners might need to reduce the volume of the WOD to optimise results.”

The Best CrossFit Workout For Beginners

Before you introduce yourself to any of the ‘girls’ — more on them below — this workout is ideal for beginners. But that doesn’t mean it’s going to be easy. It will require hard graft, but you’ll quickly see results in your size, strength and energy.

Related Story

The combination of high-intensity circuits, staple CrossFit moves and some good old-fashioned weight training will keep your muscles guessing. Don’t rest between moves but recover for one minute after each cycle. Repeat five times.

Barbell Deadlift: 5 sets of 10 reps

  • Squat down and grasp a barbell with your hands roughly shoulder-width apart.
  • Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar.
  • Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times.
  • Lift to thigh level, pause, then return under control to the start position.

Barbell Squat: 5 sets of 10 reps

  • Stand with your feet more than shoulder-width apart and hold a barbell across your upper back with an overhand grip – avoid resting it on your neck. Hug the bar into your traps to engage your upper back muscles.
  • Slowly sit back into a squat with head up, back straight and backside out. Lower until your hips are aligned with your knees, with your legs at 90 degrees – a deeper squat will be more beneficial but get the strength and flexibility first.
  • Drive your heels into the floor to push yourself explosively back up. Keep form until you’re stood up straight: that’s one.

Kettlebell Swings: 5 sets of 30 secs

  • Place a kettlebell a couple of feet in front of you. Stand with your feet slightly wider than shoulder-width apart and bend your knees to lean forward and grab the handle with both hands.
  • With your back flat, engage your lats to pull the weight between your legs (be careful with how deep you swing) then drive your hips forward and explosively pull the kettlebell up to shoulder height with your arms straight in front of you.
  • Return to the start position and repeat without pauses.

Box Jumps: 5 sets of 20 secs

  • Set yourself a comfortable distance from the box with feet shoulder width apart.
  • Drop quickly into a quarter squat, swing your arms and explode upwards to jump onto the box. Land as softly as possible.
  • Now step backwards off the box under control.

Treadmill sprints: 5 sets of 60 secs

  • Sprint at full speed for the designated time.

Adam Bow

The Most Famous CrossFit Workouts

It doesn’t take a genius to realise that some of the most famous CrossFit workouts are named after girls. Who they really are, we’ll never know, but they pack a real punch when it comes to getting a sweat on. It’s thought that CrossFit Inc. founder Greg Glassman named them after females in a similar vein to that of the weather service, as “the workouts were so physically demanding that they left athletes feeling as though a storm hit them.”

Fran: 21-15-9 reps for time

  • Thrusters (43kg barbell)
  • Pull-ups

Helen: 3 rounds for time

  • 400m run
  • 21 KB swings
  • 12 pull-ups

Cindy: AMRAP 20 minutes

  • 5 pull-ups
  • 10 press-ups
  • 15 air squats

Michael Brian

CrossFit Hero Workouts

CrossFit hero WODs are named after fallen soldiers and first-responders that have died in the line of duty. “Military, law enforcement and first responder communities were among the earliest proponents of CrossFit. Their intensity matched with the fitness CrossFit provides is a match made in heaven,” says CrossFit.

Related Story

“When a service member dies in the line of duty, a CrossFit hero workout is created in their name. Hero WODs are an opportunity to reflect on the sacrifices of the fallen – to speak their names and honour their memories. These workouts have been a tradition of workout gyms since 2008.”


Murph, previously known as ‘Body Armour’ for those who don’t know, is a hero CrossFit WOD that honours fallen Navy SEAL Lieutenant Michael Murphy. ‘Murph’ has quickly become a staple workout for Memorial Day, to honour Lt. Murphy and every fallen veteran.

In a 10-20kg weighted vest:

  • One-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • One-mile run


“Command Sgt. Maj. Martin “Gunny” Barreras died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras joined the Marine Corps in 1983 and the Army Rangers in 1988. He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favourite workouts.”

  • 1-mile weighted run
  • 50 push-ups
  • 50 sit-ups
  • 1-mile weighted run
  • 50 push-ups
  • 50 sit-ups
  • 1-mile weighted run


“In honour of U.S. Air Force Staff Sgt. Timothy P. Davis, 28, who was killed on Feb. 20, 2009, while he was supporting operations in OEF and his vehicle was struck by an improvised explosive device.”

  • 70kg Deadlift, 12 reps
  • 70kg Hang power clean, 9 reps
  • 70kg Push jerk, 6 reps

Edward Cooper Ed Cooper is the Deputy Digital Editor at Men’s Health UK, writing and editing about anything you want to know about — from tech to fitness, mental health to style, food and so much more.

Benchmark WODS: Discover the 14 Best CrossFit Workouts

Casey MillerFollow Nov 26, 2016 · 5 min read

Are you still performing the same boring workouts and not getting results?

Below you will find some of the best CrossFit workouts that you can start using today and getting the results you want.

Quick Navigation

Benchmark Wods: Discover the Best CrossFit Workouts

Fran CrossFit Workout

Helen CrossFit Workout

CrossFit DT Workout

CrossFit Annie Workout

Nasty Girls CrossFit Workout

CrossFit Diane Workout

CrossFit Jackie Workout

CrossFit Isabel Workout

CrossFit Fight Gone Bad Workout

CrossFit Nancy Workout

CrossFit Karen Workout

CrossFit Barbara Workout

CrossFit Elizabeth Workout

CrossFit E va Workout

The Best CrossFit Workouts?

Benchmark Wods: Discover the Best CrossFit Workouts

These workouts or WODS, are some of the best benchmark workouts that CrossFit has to offer. You can learn all about the techniques and watch a demo video of each workout. Just click on the links and videos to starting watching.

Table of Contents

Fran CrossFit Workout

Fran can be performed by beginners, intermediate and advanced level individuals and consist of:

21–15–9 Reps for Time

Thrusters (95/65 lbs)



10:00+ Beginner
10:00–4:30 Intermediate
4:30–3:00 Advanced
3:00 or less Elite


In order to perform Fran efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

Thrusters Technique

Pull-Up Technique

Table of Contents

Helen CrossFit Workout

Helen can be performed by beginners, intermediate and advanced level individuals and consist of:

3 Rounds for Time

400 meter Run

21 Kettlebell Swings (1.5/1 pood)

12 Pull-Ups


Men: 7–20 minutes

Women: 9–20 minutes


In order to perform Helen efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

400 Meter Run Technique

Kettlebell Swing Technique

Pull-Ups Technique

Table of Contents

CrossFit DT Workout

DT can be performed by beginners, intermediate and advanced level individuals and consist of:

5 Rounds for Time

12 Deadlifts (155/105 lbs)

9 Hang Power Cleans (155/105 lbs)

6 Push Jerks (155/105 lbs)





In order to perform DT efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

Deadlift Technique

Hang Power Cleans Technique

Push Jerks Technique

Table of Contents

CrossFit Annie Workout

Annie can be performed by beginners, intermediate and advanced level individuals and consist of:

50–40–30–20–10 Reps for Time






Elite-Sub 4:30

Level 3 -4:30–5:30

Level 2- 5:30–8:00

Level 1- 8:00–10:00


In order to perform Annie efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

Double Unders Technique

Sit-Ups Technique

Table of Contents

Nasty Girls CrossFit Workout

Nasty Girls can be performed by beginners, intermediate and advanced level individuals and consist of:

3 Rounds for Time

50 Air Squats

7 Muscle-Ups

10 Hang Power Cleans (135/95 lbs)


Men: 17 minutes

Women: 17 plus minutes


In order to perform Nasty Girls efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

Air Squats Technique

Muscle Ups Technique

Hang Power Cleans Technique

Table of Contents

CrossFit Diane Workout

Diane can be performed by beginners, intermediate and advanced level individuals and consist of:

21–15–9 Reps for Time

Deadlift (225/155 lbs)

Handstand Push-Ups


Men: 4–17 minutes

Women: 8–15 minutes


In order to perform Diane efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

Deadlift Technique

Handstand Push-Ups Technique

Table of Contents

CrossFit Jackie Workout

Jackie can be performed by beginners, intermediate and advanced level individuals and consist of:

For Time

1,000 Meter Row

50 Thrusters (45 lbs)

30 Pull-Ups


Men: 6–16 minutes

Women: 8–12 minutes


In order to perform Jackie efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

1,000 Meter Row Technique

Thrusters Technique

Pull-Ups Technique

Table of Contents

CrossFit Isabel Workout

Isabel can be performed by beginners, intermediate and advanced level individuals and consist of:

For Time

30 Snatches (135/95 lbs)


Men: 2–8 minutes

Women: 4–7 minutes


In order to perform Isabel efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

Snatch Technique

Table of Contents

CrossFit Fight Gone Bad Workout

Fight Gone Bad can be performed by beginners, intermediate and advanced level individuals and consist of:

3 Rounds, For Total Reps in 17 minutes

1 Minute Wall Balls (20/14 lbs)

1 Minute Sumo Deadlift High-Pulls (75/55 lbs)

1 Minute Box Jumps (20 in)

1 Minute Push Press (75/55 lbs)

1 Minute Row (1 Calorie = 1 Rep)

1 Minute Rest


Men: 75

Women: 75


In order to perform Fight Gone Bad efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

Wall Balls Technique

S umo Deadlift Technique

Box Jumps Technique

Push Press Technique

Row Technique

Table of Contents

CrossFit Nancy Workout

Nancy can be performed by beginners, intermediate and advanced level individuals and consist of:

5 Rounds for Time

400 Meter Run

15 Overhead Squat (95 lbs/65 lbs)


Men: 12–21 minutes



In order to perform Nancy efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

400 Meter Run Technique

Overhead Squat Technique

Table of Contents

CrossFit KarenWorkout

Karen can be performed by beginners, intermediate and advanced level individuals and consist of:

For Time

150 Wall Ball Shots (20/14 lbs)


Men: 5–18 minutes

Women: 7–13 minutes


In order to perform Karen efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

Wall Ball Technique

Table of Contents

CrossFit BarbaraWorkout

Barbara can be performed by beginners, intermediate and advanced level individuals and consist of:

5 Rounds for Time

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

3 Minutes Rest


Men: 5–40 minutes

Women: 5–40 plus minutes


In order to perform Barbara efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

Pull-Ups Technique

Push-Ups Technique

Sit-Ups Technique

Air Squats Technique

Table of Contents

CrossFit Elizabeth Workout

Elizabeth can be performed by beginners, intermediate and advanced level individuals and consist of:

21–15–9 Reps for Time

Squat Cleans (135 lbs/95 lbs)

Ring Dips


Men: 4–12 minutes

Women: 4–12 plus minutes


In order to perform Elizabeth efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

Squat Cleans Technique

Ring Dips Technique

Table of Contents

CrossFit Eva Workout

Eva can be performed by beginners, intermediate and advanced level individuals and consist of:

5 Rounds for Time

800 Meter Run

30 Kettlebell Swings (2 pood)

30 Pull-Ups


Men: 39 minutes

Women: 39 plus minutes


In order to perform Eva efficiently, you have to know the proper techniques of the exercises involved. Take a look at the CrossFit exercises below.

800 Meter Run Technique

Kettlebell Swings Technique

Pull-Ups Technique

Table of Contents

Enjoy the SilverSneakers store!

This high-intensity training style is effective but controversial. Should you try it? Not before you read this.

When CrossFit hit the fitness scene, it seemed poised for roughly 15 minutes of fame. That was nearly two decades ago.

Known for its camaraderie, competitive atmosphere, and challenging classes, CrossFit is clearly here to stay—despite confusion about what it is, and controversy over what it does to your body.

And though it’s not as trendy as it once was, it’s gaining in popularity among older adults, partly because it targets the functional fitness areas that seniors care about most: strength, endurance, balance, flexibility, and coordination.

So let’s set the record straight. Here’s what every older adult needs to know about CrossFit.

What Is CrossFit?

CrossFit is a high-intensity training program designed to help you build functional strength and cardiovascular endurance through extremely varied workouts.

Each session, or class, includes a workout of the day (WOD) that uses the most effective, efficient movements from weightlifting, gymnastics, rowing, and more.

All WODs can be adapted for people of any age or fitness level, according to the CrossFit website. But one thing is for sure: They’ll always be challenging.

“There are certain things we want to pursue from an athletic standpoint because they have some reward to them: It improves fitness, maintains health, or pushes us further than we’ve been pushed before,” says Nate Helming, co-founder of The Run Experience and a senior coach at San Francisco CrossFit. “However, the things that have a higher work level also have a higher risk level.”

Does that mean you should completely avoid it? Not necessarily.

“What I have seen is that CrossFit is one of the best systematic approaches to giving participants an opportunity to learn and practice technical movements as safely as possible,” Helming explains.

As part of that systematic approach, most gyms require new members to take an On Ramp or Elements course that teaches proper form for the nine foundational movements of CrossFit. After you complete that course, you can sign up for regular classes.

Still, that doesn’t eliminate all of the risks.

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The Potential Downsides of CrossFit

CrossFit participants have a reputation of pushing themselves hard—possibly too hard, leading to injuries.

According to a study in the Orthopaedic Journal of Sports Medicine, the injury rate in CrossFit is about 20 percent, with injuries of the shoulder, lower back, and knee being most common.

However, the same study found injury rates decreased with the involvement of proper trainers who can coach participants on their form and guide them through the workout.

One reason proper guidance is crucial: There’s one prescribed WOD for all CrossFit participants, regardless of fitness level or experience. A knowledgeable CrossFit coach can help participants choose the right weight, adjust the number of repetitions, and modify or substitute certain exercises.

For that reason, it can be safe for all ages—as long as you work with an experienced coach who can help you scale workouts based on your health, fitness, and skill.

Ready to Try CrossFit? Start Here

Before you try any new physical activity—especially something as intense as CrossFit—talk to your doctor to be sure it’s safe for you.

Some traditional CrossFit movements involve pushing or holding weights overhead, which may not be recommended for those with shoulder problems, or lifting heavy weights straight off the floor, which requires a lot of strength in your hip and torso muscles to keep your lower back in a safe position.

If your doctor gives you the green light, Helming offers this general recommendation for CrossFit newbies: “It’s best done with an experienced teacher and a small, supportive community where you’re able to work toward things together.”

How do you find that ideal community? Follow these steps before you commit to your first WOD.

Step #1: Look for a CrossFit Masters Program

A CrossFit Masters program is specifically tailored to people ages 40 and older. And coaches are specifically trained on age-related risks—and how to scale workout load and intensity.

For instance, a 60-year-old instructor named Elena leads the Masters program at Helming’s San Francisco gym. “They still do deadlifts and cleans, but they do it at levels that are appropriate and scalable for them,” he says.

Finding a community with other older adults will help you train at an intensity that is appropriate for you and your peers, which will reduce your chances of injury, Helming says. It also helps you stay motivated and inspired by your peers.

You can find CrossFit gyms near you on the official website. After you find some options, visit each specific gym’s website to see who the coaches are, how long they’ve been teaching, and their certifications. If you don’t see a Masters program mentioned on the site, call to ask for more info.

Step #2: Schedule a One-on-One with the Coach

Before you join a CrossFit gym, request a sit-down meeting with the coach you might work with. You can voice your concerns and learn exactly what to expect from the sessions.

Unlike picking a standard gym, the community and coaches are incredibly important in CrossFit. If your meeting goes well, schedule a time to come back and try or observe a class to see the coach in action.

Step #3: Know Your Limits Once You Start—and Be Vocal

CrossFit will be a challenge, no matter your fitness level.

“Within CrossFit, there’s always going to be some uncovering of a particular weakness—it may be deadlifts, squats, or pullups,” Helming says. “A good coach is going to listen to you and help you modify those movements or substitute them.”

If a box jump doesn’t work for your body, do a stepup instead. That’s not right either? Swap in a lunge, and feel free to tweak it until you find the best lunge variation for you.

Start slow and listen to your body as you progress. Some discomfort and muscle soreness will be totally normal, but don’t be afraid to speak up if the intensity starts to feel painful—exercise should never cause pain.

Your coach is there to listen and help you advance in a way that’s safe and manageable for you—or tell you when to stop and rest.

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25 CrossFit Workouts – From Beginner to Elite

For a complete newbie, starting a CrossFit training program might seem intimidating.

With that said, you don’t need to fret about anything.

I got you covered my buddy.

Today I’m going to share with you all you need to know about starting a CrossFit training program.

Note: This is going to be a long post, but I feel like I have to do it. I just can’t write one of them short and sweet posts about CF. I have to share everything I know about the subject. Or it’s no deal.

So what is CrossFit? And how can it help you become a better runner?

CrossFit: A Simple Definition

CrossFit is a vigorous workout program that combines aerobic conditioning, weight training, and gymnastics.

It began as a form of training used primarily by police academies, the military, martial artists and emergency responders.

But in just over the last decade, CrossFit has grown into one of the hottest fitness trends of the day with thousands of affiliates.

Specialty is non-specialization

CrossFit is not your typical, conventional, specialized training program. It’s something else.

Most CrossFit workout routines are a hybrid blend of speed work, strength training, plyometric moves, Olympic power-style weightlifting, gymnastics, and endurance exercise.

The Ultimate Goal

The ultimate goal of CrossFit training is to achieve what’s known as functional fitness—the buzzword of the day in the fitness circles.

Your primary goal, as a CrossFitter, is to work on improving all facets your fitness, whether it’s mobility, strength, or endurance.

Why Should you Start CrossFitting

Here a few reasons why CrossFit is good for runners:

Get Stronger

Most of CrossFit workout hit the entire body rather than one isolated muscle group. Doing this can help you strengthen your overall body, increase total body muscular endurance and help you become a faster and stronger runner.

Cross Train

I believe that CF is one of the best cross training options for runners.


Some of the fundamental exercises in CF—such as planks, squats, push-ups, burpees, lunges, and deadlifts—are among my favorite moves to boost running performance as well as for a well-rounded strength training routine.

Kill the Plateaus

Also, what I love about CrossFit training is that it help get over and through those dreaded training plateaus. CrossFit helps me get out of comfort zone and try out things I haver never done before and push in ways I have never dared to do before.

Short and intense

Most CF workouts take less than half an hour a day because the entire routine is performed in a fast-paced and nonstop fashion.

Just don’t let the short time needed to carry out the workouts fool you. In the span of a WOD, you will be hitting large muscle groups so hard as possible.

Lose Weight

According to studies, the best way to burn fat is to perform high-intensity interval training (HIIT).

CrossFit is, without contest, the epitome of HIIT training.

What to expect – The first day

Joining a CrossFit Class (under the supervision of a certified trainer) is the way to go if you serious about CF.

Other than that, here are a few things to expect on your first day in the “box.”

Learn the Jargon

Here is the guide you need to decode the CrossFit lexicon:

The Box: This is where most your CrossFit workout will take place. AKA a CrossFit training gym. Why the name? Well, most CrossFit workout spaces look like a box made of cement walls that include weights, bars, and ropes. No TV screens, no mirrors, and no distractions.

This is not your typical gym, for sure.

WOD: Short for Workout Of the Day, and they tend to vary by from one day to the next.

The WODs test a different part of your functional strength or conditioning in nearly nonstop mixtures.

The exercises are performed in a circuit format: one move follows right after the other, with minimum rest in between

A classic WOD maybe an 800-meter run followed by 25 reps of push-ups, deadlifts, box jumps, and burpees, then wrapping it up with another 800-meter run.

AMRAP: Short for As Many Rounds As Possible and means completing a circuit of exercises as many times as possible within a given time frame. For example, 30 minutes AMRAP of: 30 squats, 5 pullups, 20 burpees and 25 push-ups.

Also, it can mean “as many reps as possible.”

RX: When you can pull off a given WOD exactly as how they were prescribed, it means that you have RX’s the workout.

In other words, it’s when you are capable of performing all of the exercises and modalities using the given reps and weights.

The Basic Movements

CrossFit has a set of standard exercises and movements you’d need to practice first before you move into any advanced modalities.

In essence, there are nine essential movements to practice to become a fluent CrossFitter.

These are: shoulder press, air squat (without the weights), front squat, deadlift, overhead squats, sumo deadlift high pull, push press, push jerk, and medicine ball clean.

But that’s not the whole story of course.

As you start mastering proper form, you’ll be adding more challenging exercises to your training arsenal.

How I began

I started CF on my own, tinkering and playing around with the prescribed WODs using whatever I had available on hand.

Of course, now I see that as a mistake. I should have enrolled in a class from day one.

Nonetheless, I was already in a good shape and was doing most of the exercises prescribed in the WODS, except for a few Olympic lifts and everything that had to do with gymnastics. These were a completely new experience for me, and I needed serious form help with them.

That’s what got me to seek professional advice. So please, I think you should do the same if you are serious about learning proper form and staying injury free from the get go.

Join a CF box

So please go find a reputable CrossFit gym and sing for the on-ramp program so you can learn and master the basic exercises from the get-go.

That’s how you stay injury-free for the long haul.

There is no way around it, buddy.

Good news is that I can almost guarantee that there is at least one box in your living area. These are nowadays everywhere.

Get A Coach

As I have already stated, to get the most out of CrossFit training, without getting hurt, of course, you’d need a coach.

You need a certified coach who knows what he’s doing and is willing to scale it up or down in line with your current running program and fitness goals.

In fact, venturing down the CrossFit world without a coach can lead to all sorts of trouble. And it’s a waste of your time and sweat.

The coach is going to help you practice the basic moves right and instill proper form from the get-go.

Test the Waters

Most Boxes offer the first session free of charge.

Doing this will help you try out CrossFit without taking the full plunge, especially if you are still not sure about the whole thing.

How to Balance Running and CrossFit

I believe you can CrossFit and run.

Nonetheless, starting a CF routine and the type of workouts you do depends, entirely, on your goals and fitness level.

If you are 5K or 10K running fanatic, then your typical CF WOD can help you build power and speed to dominate the race and achieve your next personal best.

It’s all up to you. It’s all about what works the best for you and what you enjoy doing the most.

I don’t think that there is a right or wrong answer here.

Still unsure on how to proceed? Then these two tips might be of help.


To make the most out of CF as a runner, you have to treat it as a form of cross training.

In other words, keep in mind that the primary goal of performing the WOD is to back up your running lifestyle.

Not the other way around.

Make it Relevant to Running

Also, your CF workouts have to be metabolically related to running.

For instance, a typical runner-friendly WOD might involve performing three to five different moves at moderate weight and intensity.

How Much is Enough?

If you are beginner runner and have never done any cross training before (weight lifting, intense yoga, biking and the sort), then start with only ONE CrossFit workout per week for at least the first 4 to 8 weeks of training.

Of course, as you get stronger and fitter, and the more your body adapts to the new stress, up the ante by adding an extra workout every 2 weeks. That’s the safe way of doing it.

If you are already in a pretty good shape and do regular strength training, then feel free to start with two WODs a week, then build it up to three or four workouts a week in a month or two.

Heck, you can even run in the morning then do a WOD later in the evening. Or the other way around.

Dodge Injury

The risk of injury ranks high on CrossFit critics list.

Nonetheless, you can ward off most the trouble by building the right foundation—mainly developing good form from the get go, and steering clear of overtraining, and of course, working with a certified instructor and choosing the right CrossFit gym.

And, in my experience, the best way to avoid injury is to never ignore your body’s signal of pain and discomfort.

Therefore, listen to your body the entire time and scale down whenever you feel pain and/or are about to reach the overtraining threshold.

Here is a long list of some my favorite CrossFit workouts. By the way, feel free to share yours in the comment section below.

1. The Cindy WOD

If you’re a beginner, start with the Cindy WOD. For a time limit of 20 minutes do as many rounds as possible of: 5-pull-ups, 10 push-ups, 15 air squats. If that’s too much, do it instead for 5 to 10 minutes.

2. The 15-Rep Bodyweight WOD Workout

This is a simple WOD you can do in the comfort of your own home.

Perform five rounds of the following exercises as fast as you can with good form:

  • 15 Air Squats
  • 15 Push-ups
  • 15 Sit-ups
  • 15 Lunge steps.

3. The Fran WOD

The Fran is often the first WOD that beginner CrossFitters get exposed to. But don’t let that fool you. The Fran is very challenging and can put you on your knees if you don’t properly pace yourself.

This WOD involves performing three rounds of: 21, 15 and 9 reps of 95-pound barbell thrusters and pull-ups. You could change the resistance and intensity according to your fitness skill, but keep pushing yourself for a better timing.

4. The Barbara WOD

The Barbara is another standard CrossFit timed-goal WOD. This WOD is also very simple and straightforward. All you need is your body and off you go.

5. The 800m Sandwich WOD

This one will test both your aerobic and anaerobic power in a mix of running and challenging bodyweight moves.

Here is how to proceed.

After a thorough warm-up, perform the following

  • Run an 800-meter run at a moderate pace
  • 50 Air squats
  • 50 Sit-ups
  • 25 burpees
  • Run an 800-meter as fast as you can

This is one round. Aim to complete at least three to five rounds.

6. The Jump, Dip and Swing WOD

In a span of 30 minutes, complete as many rounds as possible of the following exercises:

  • 15 Box Jumps
  • 15 Chair Dips
  • 15 Kettlebell Swings.

7. The Burpee Box Jumps Challenge WOD

In 20 minutes, perform as many rounds as possible of the following two exercises:

  • 10 burpees
  • 10 box jumps.

Make sure to move as fast as possible while keeping good form the entire time.

8. The Murph WOD

The Murphy brings nothing new to the table. But the steep number of the reps is what sets it apart from other routines.

Here is how to do it:

Start off with a 1-mile run, then do 100 pull-ups, 200 push-ups, 300 body-weight squats, then finish up the workout with another 1-mile run.

9. The Front Squats Run WOD

This is one of my favorite CF workouts of all times. But it’s quite challenging. So you gotta be careful.

Perform seven rounds of the following exercises as fast as you can with good form

  • 15 Front Squats
  • 400-meter sprints

10. The Escalating /Descalating WOD

After a thorough warm-up, perform the following moves in the order shown:

11. The Filthy-50

The filthy-50 is a nasty sequence of taxing moves that’s likely to seem to last forever if you’ve never done it before.

The traditional Filthy-50 WOD involve doing:

  • 50 Box Jumps (24in box),
  • 50 Jumping Pull-ups,
  • 50 Kettle Bell swings,
  • 50 Walking Lunges,
  • 50 Knees to Elbows,
  • 50 Push Press,
  • 50 Back Extensions,
  • 50 Wall Ball shots (20lb ball),
  • 50 Burpees,
  • 50 Double Unders.

Elite CrossFitters can pull off this mighty beast under 20-minute. If you are a newcomer to the sport and/or not in a great shape, then aim to complete the whole circuit under 45-minute keep challenging yourself and improving your timing.

12. The Total Body Power Challenge WOD

After a thorough warm-up, perform the following moves as fast as you can. Make sure to record your time, and try to beat it next time.

  • 100 Squats
  • 120 Jumping Jacks
  • 75 Pushups
  • 40 burpees
  • 75 Lunge steps

13. The One-Mile Squat WOD

Run 1 mile with 50 squats at each 400-meter mark. Record your time and try to beat it next time.

14. The Angie WOD

While recording your time, try to perform the following exercises as fast as you can:

  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 squats

15. The Arnie WOD

This might be one of the most challenging WODs out there. So, please make sure be careful, and perform the exercises with good form the entire time.

Here is how to proceed:

  • 21 Turkish get-ups, Right arm
  • 50 Swings
  • 21 Overhead squats, Left arm50 Swings
  • 21 Overhead squats, Right arm
  • 50 Swings
  • 21 Turkish get-ups, Left arm

16. The Jag 28 WOD

While recording your time, perform the following moves:

  • Run 800 meters
  • 28 Kettlebell swings,
  • 28 Strict Pull-ups
  • 28 Kettlebell clean and jerk
  • 28 Strict Pull-ups
  • Run 800 meters.

CrossFit continues to grow in popularity—you probably have some friends who swear by it. While you may not think CrossFit can benefit you as a runner, Brian MacKenzie, a power lifter turned ultraendurance athlete based in southern California, would beg to differ.
It’s not all about crazy lifting moves you couldn’t fathom performing. In fact, MacKenzie developed CrossFit Endurance, a training program that has cross-over appeal for endurance athletes to make them faster and stronger overall. (Read more about the benefits of the program here.)

RELATED: Get stronger, faster, and stay on the road with the INew IronStrength Workout from Runner’s World

By mixing and matching three to four of the following CrossFit moves into your training routine—even just once a week—with the high-intensity intervals and endurance runs prescribed, and you’ll benefit as a runner. (Click through the slideshow above to see the full workout.)


Justin Steele

Targets: Glutes, hamstrings, hips, quadriceps, back

Purpose: Strengthens your posterior chain—the stride-driving muscles in your hamstrings and glutes

Stand with feet beneath a barbell, shins almost touching the bar, feet under hips. Keeping back straight and chest up, sit back into hips and grip the bar. Take a deep breath in and hold it as you push hips forward, keep arms straight, and lift the bar so it travels a vertical path along your body. Do one set of five to 10 reps.

Build on it: Increase weight over time until you reach a max weight you can lift two or three times for one set. Progress to three sets, aiming for five reps, three reps, then one rep of max.

Butterfly Situps

Justin Steele

Targets: Abdominals

Purpose: Challenges abs through a full range of motion

Sit on the floor, knees bent with soles of feet together and toes touching baseboard of a wall. Place a folded towel on the floor behind you, positioned under your lumbar spine when you lie back. Extend arms straight so fingertips touch the wall and, keeping your back straight, lie back until your shoulder blades touch the ground. Sit back up immediately and touch your fingertips to the wall. Repeat 10 to 20 times.

Build on it: Aim for 50.

RELATED: New Exercises for Strengthening Your Core

Jump Rope

Justin Steele

Targets: Cardiovascular system, calves, hamstrings, glutes, quads

Purpose: Builds speed, agility, coordination, balance, and endurance

Jump rope—keep your head up, eyes forward, elbows close to the body, and let your wrists drive the rope around. Jump just high enough to allow the rope to pass under your feet. Land softly on the balls of your feet.

Build on it: Swing the rope a little faster for a “double-under” so it passes under your feet two times per jump. Aim to do 20 jumps without getting tangled. Work up to two minutes.


Beth Bischoff

Targets: Quadriceps, glutes, hamstrings, core

Purpose: Builds full-body strength

Stand with feet shoulder-width apart, arms at sides. Keeping your back straight, extend your arms for balance and bend your knees until your thighs are parallel to the ground (don’t let your knees travel too far forward). Press into your heels and return to the starting position.

Build on it: Work up to 50. Add weight with dumbbells or a barbell.


Justin Steele

Targets: Abs and hip flexors

Purpose: Increases core strength

Sit on floor between two raised platforms; keep legs straight and together. Place a hand on top of each platform. Extend arms and lift body off the floor while bringing knees toward chest. Hold for 10 seconds.

Build on it: Work up to 30 seconds. As you get stronger, extend one leg. Hold for 15 seconds, then switch legs. Graduate to holding position with both legs straight.

Kettlebell Swings

Justin Steele

Targets: Hamstrings, glutes, core, back, shoulders

Purpose: Hits nearly every muscle, sends your heart rate soaring, and builds flexibility, endurance, and strength

Hold a kettlebell with both hands, arms straight, feet 30 inches apart. With back straight and a slight bend in knees, press hips back and swing the kettlebell between legs and behind hips. Stand up and use hips to drive kettlebell forward and swing the weight over your head. Do 10 to 15.

Build on it: Work up to 50.

RELATED: 3 Essential Upper Body Moves Runners Must Do

Box Jumps

Justin Steele

Targets: Quads, hamstrings, glutes

Purpose: Increases explosive strength and stamina

Stand in front of a stable platform about 12 to 18 inches high. Push hips back while swinging your arms back. In one explosive move, swing your arms forward, spring up, and land on the box with soft knees. Hop down. Repeat up to 10 times.

Build on it: Work up to 50 and/or increase platform height.

Kipping Pull-Ups

Justin Steele

Targets: Core, back, chest, shoulders, biceps

Purpose: Turns pull-ups into a full-body, functional exercise

Consider the Kipping Pull-Up to be your aspirational CrossFit exercise—it’s a challenging move that takes time and practice to master (and bestows significant bragging rights once you do). Hang from a chin-up bar with your hands about shoulder-width apart, using an overhand grip with your palms facing out. Snap your hips to start swinging your body. When you have enough momentum, bend your knees and pull your torso up until your chin clears the bar. Continue in a fluid manner. Do as many as you can.

Build on it: Every week add one rep. Or two to four if you’ve finally nailed it.


Ewald Sadie

High-intensity, short-interval runs build your top-end tolerance, while longer tempo runs and time trials improve aerobic endurance. Perform these workouts at the fastest pace you can sustain for the given effort.

High-Intensity Intervals

1. Warm up, then do 8 x 200-meter intervals. Rest (no walking or jogging) 1:30 between each. Maintain pace for each repeat within 3 to 5 seconds. Work up to 5 x 800.

2. Warm up, then run 1:30 hard followed by 1 minute easy. Repeat 6 to 8 times.

3. Warm up, then run 1 mile hard. Rest for 5 minutes, then perform 2 to 4 x 600 meters with 1:30 rest between repeats. Run each 600 within 2 to 3 seconds of each other.

4. Warm up, then run 1 minute hard. Rest for 1 minute. Run 2 minutes hard, then rest for 2 minutes. Repeat until you’re running hard for 5 minutes.

Endurance Runs

Casey Crafford

1. Warm up with a half-mile easy jog. Then perform a 5K time trial (covering the distance as fast as you can). Cool down with a half-mile jog.

2. Run a 15K time trial (note: do not run longer than 90 minutes). Begin and end with a half-mile jog.

3. Do 3 x 1 miles with 5 to 10 minutes walking recovery. Keep effort times within 10 to 15 seconds.

4. Run a five-mile time trial. Rest 5 minutes. Do 2 x 1 mile at 5K time trial pace with 2 minutes rest. selene yeager “The Fit Chick” Selene Yeager is a top-selling professional health and fitness writer who lives what she writes as a NASM certified personal trainer, USA Cycling certified coach, pro licensed mountain bike racer, and All-American Ironman triathlete.

Crossfit fitness workout routine for weight loss

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