Classic CrossFit Workouts

Believe it or not, CrossFit has been around for over 20 years. Greg Glassman and Lauren Jenai founded the company in 2000. According to CrossFit.com, the goal of CrossFit is to,

“DO FUNCTIONAL MOVEMENT AT AN INTENSITY THAT’S AT A MATCH FOR YOUR PSYCHOLOGICAL AND PHYSICAL TOLERANCE, RESTRICT YOUR CARBS, GET ADEQUATE PROTEIN, ENJOY FATS, AND SEE WHAT HAPPENS. YOU’LL COME OUT BETTER.’

Before it became a global phenomenon, it started as a small group of gyms implementing training plans that challenged the body’s anaerobic and aerobic systems, often in the same workout. The idea of CrossFit was to become a jack of all trades and a master of none. CrossFit differs from traditional resistance training modalities like strength training or bodybuilding in that no specific end goal is in mind.

The variety in its programming and the lack of a singular objective like getting stronger or bigger makes CrossFit such an attractive form of fitness to the general population. People get bored in the gym doing the same things day in and day out, and CrossFit offers a solution to that.

CrossFit’s unique fitness brand allowed the company to grow a global following of devoted supporters. CrossFit has done a remarkable job of creating a workout system involving a feeling of community that doesn’t exist in a standard commercial gym. The company has managed to maintain that welcoming feeling of community across thousands of franchises.

CrossFit’s global recognition is also tied to the explosion in popularity of the CrossFit Games and the name recognition of CrossFit athletes. The Games gave new audiences a televised view into dozens of CrossFit WODs and challenges that have since become staples in CrossFit gyms worldwide. Fans began flocking to the nearest CrossFit box to try the most popular CrossFit workouts for themselves.

The WOD

CrossFit WODs, or workouts of the day, change daily. WODs can vary from bodyweight workouts filled with double unders, air squats, and pull ups, to workouts using seriously heavy weights. The workout of the day is rarely the same except those that are repeated to test progress over time.

These WODS are referred to as benchmark WODs. Some of the most popular benchmark WODS are CrossFit hero WODs that are dedicated to fallen members of the armed forces, law enforcement, and first responders. Other benchmark WODs include the intensely difficult “Girl WODS” (all given traditionally female names). Lastly, some benchmark WODS are popular WODS that people enjoy doing repeatedly.

Most WODs are organized to be completed in the fastest time possible (“for time”) or as AMRAPs (as many rounds as possible – also for time). As CrossFit puts it, WODS include “Constantly varied functional movement at high intensity.”

Some WODs set standards that beginners will find difficult to achieve. It’s essential to scale the WOD for your fitness level. Scaling involves reducing the load, reps, or time requirement of the workout. Repeating the workout over time allows you to work up to the CrossFit-set standard.

In this post, I’ll go over 50 classic CrossFit workouts. We’ll talk about the CrossFit hero WODS, benchmark workouts, and girl WODs. Pick a few to try for yourself, or work through them all.

Hero WODs

The hero workout of the day is a WOD dedicated and named after military and first responder community members who gave their lives in the line of duty.

The most famous hero WOD is Murph. Murph is named for LT. Michael P. Murphy, a Navy SEAL, was killed in action during the war in Afghanistan. Following Murphy’s death, his family started the LT Michael P. Murphy Memorial Scholarship fund. Each year, the organization hosts the Murph challenge, where thousands of CrossFit gyms (and other gyms) host the event to raise money for the organization.

The Murph WOD is not for the faint of heart.

Murph

While wearing a 20 lb weight vest (optional), complete the following for time:

• 1-mile Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Air Squats
• 1-mile Run

Below are 10 other classic hero WODs:

Zachery Tellier

For time:

• 10 Burpees
• 10 Burpees
• 25 Push-Ups
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit-Ups
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit-Ups
• 150 Air Squats

Loredo

For time:

• 24 Air Squats
• 24 Push-Ups
• 24 Walking Lunges
• 400 meter Run

The Kabul 13

Complete the movements below for time. Perform 13 Burpees after each movement. The load prescribed for male athletes is the first number in parentheses, and the load prescribed for female athletes is the second number.

• 20 Deadlifts (75/55 lb)
• 23 Hang Power Cleans (75/55 lb)
• 31 Front Squats (75/55 lb)
• 23 Push Presses (75/55 lb)
• 22 Box Jump Overs (24/20 in)
• 20 Butterfly Sit-Ups
• 20 Reverse Step Lunges
• 20 Pull-Ups
• 23 Goblet Squats (53/35 lb)
• 25 American Kettlebell Swings (53/35 lb)
• 22 Power Snatches (75/55 lb)
• 20 Overhead Squats (75/55 lb)
• 22 Thrusters (75/55 lb)

Arnie

For time using a single kettlebell:

• 21 Turkish Get-Ups, Right Arm
• 50 Kettlebell Swings
• 21 Overhead Squats, Left Arm
• 50 Kettlebell Swings
• 21 Overhead Squats, Right Arm
• 50 Kettlebell Swings
• 21 Turkish Get-Ups, Left Arm

JT

One round of 21 reps, one round of 15 reps, and one round of 9 reps of the blow for time:

• Handstand Push-Ups
• Ring Dips
• Push-Ups

The Seven

Seven rounds for time:

• 7 Handstand Push-Ups
• 7 Thrusters (135/95 lb)
• 7 Knees-to-Elbows
• 7 Deadlifts (245/165 lb)
• 7 Burpees
• 7 Kettlebell Swings (2/1.5 pood)
• 7 Pull-Up

Holleyman

30 rounds for time:

• 5 Wall Ball Shots (20/14 lb)
• 3 Handstand Push-Ups
• 1 Power Clean (225/155 lb)

Hot Shots 19

Six rounds for time:

• 30 Air Squats
• 19 Power Cleans (135/95 lb)
• 7 Strict Pull-Ups
• 400 meter Run

Chad

Complete the below for time using a 20-inch or 24-inch box while wearing a weighted ruck pack (45/35 lbs). The first number in parentheses is the load prescribed for male athletes, and the second number is the load prescribed for female athletes.

• 1,000 Box Step-Ups (20 in)

Timothy P. Davis (DT)

Complete five rounds of the below for time.

• 12 Deadlift (155)
• 9 Hang Power Clean (155)
• 6 Push jerk (155)

Emily

Ten rounds for time:

• 30 double-unders
• 15 pull-ups
• 30 squats
• 100-m sprint
• Rest 2 minutes

Girl WODs

CrossFit girl WODs are workouts of the day that have been given girl’s names.

Amanda

For time:

• Muscle-Ups and Squat Snatches Round 1: 9 reps each
• Muscle-Ups and Squat Snatches Round 2: 7 reps each
• Muscle-Ups and Squat Snatches Round 3: 5 reps each

Angie

For time:

• 100 Pull-Ups
• 100 Push-Ups
• 100 Sit-Ups
• 100 Squats

Annie

For time:

• Double-Unders and Sit-Ups Round 1: 50 reps each
• Double-Unders and Sit-Ups Round 2: 40 reps each
• Double-Unders and Sit-Ups Round 3: 30 reps each
• Double-Unders and Sit-Ups Round 4: 20 reps each
• Double-Unders and Sit-Ups Round 5: 10 reps each

Barbara

Five rounds for time. Take a 3-minute rest after each round.

• 20 Pull-Ups
• 30 Push-Ups
• 40 Sit-Ups
• 50 Air Squats
• 3 minute Rest

Chelsea

Complete a round of the below every minute on the minute (EMOM). This WOD has a time cap of 30 minutes total.

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

Cindy

For time (20 minute time cap):

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

Diane

For time:

• Deadlifts and Handstand Push-Ups Round 1: 21 reps each
• Deadlifts and Handstand Push-Ups Round 2: 15 reps each
• Deadlifts and Handstand Push-Ups Round 3: 9 reps each

Elizabeth

Perform the prescribed number of reps for the squat cleans (135 lbs for male athletes/95 lbs for female athletes) and ring dips.

• Squat Cleans and Ring Dips Round 1: 21 reps each
• Squat Cleans and Ring Dips Round 2: 15 reps each
• Squat Cleans and Ring Dips Round 3: 9 reps each

Eva

Five rounds for time:

• 800-meter Run
• 30 Kettlebell Swings (70 lb)
• 30 Pull-Ups

Fran

Perform the prescribed number of reps for the thrusters(95/65 lb) and pull-ups for time.

• Thrusters and Pull-Ups Round 1: 21 reps each
• Thrusters and Pull-Ups Round 2: 15 reps each
• Thrusters and Pull-Ups Round 3: 9 reps each

Grace

For time:

• 30 Clean and Jerks (135/95 lb)

Helen

Three rounds for time:

• 400-meter Run
• 21 Kettlebell Swings (50/35 lb)
• 12 Pull-Ups

Isabel

For time:

• 30 Snatches (135/95 lb)

Jackie

For time:

• 1,000-meter Row
• 50 Thrusters (45/35. lb)
• 30 Pull-Ups

Karen

For time:

• 150 Wall Ball Shots (20/14 lb)

Kelly

Five rounds for time:

• 400-meter Run
• 30 Box Jumps (24/20 inch box)
• 30 Wall Ball Shots (20/14 lb wall balls)

Linda

Complete ten rounds for time of deadlifts using 1.5 times your body weight, bench press equal to your body weight, and clean with .75 of your body weight. Each round will be reduced by one rep.

• Deadlifts (1.5 x BW)
• Bench Press (BW)
• Clean (.75 x BW)

Lynne

Five rounds of the below for max reps.

• Bench press (BW)
• Pull-ups

Mary

For time (20 min time cap):

• 5 Handstand Push-Ups
• 10 Pistols (alternating legs)
• 15 Pull-Ups

Nancy

Five rounds for time:

• 400-meter Run
• 15 Overhead Squats (95/65 lb)

Nicole

For time (20 min time cap):

• 400-meter Run
• Pull-Ups (max reps)

Other CrossFit Benchmark WODs

A CrossFit benchmark workout is used to determine an athlete’s progress. We’ve covered several girl WODs and hero WODs that are considered benchmark WODs. The benchmark WODs are a great way for CrossFit veterans and newer athletes to see their progress. The first time you do a classic CrossFit benchmark WOD like those listed below can feel daunting. These WODs are full-body workouts done at max intensity. That can be a lot for newcomers. But most leave the experience feeling like they’ve had one of the best workouts of their lives. Soon, they’re hooked, looking forward to testing their next benchmark.

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Fight Gone Bad

Three rounds for time:

• 1-minute Wall Balls (20/14 lb)
• 1-minute Sumo Deadlift High-Pulls (75/55 lb)
• 1-minute Box Jumps (20-inch box)
• 1-minute Push Press (75/55 lb)
• 1-minute Row
• 1-minute Rest

Air Force

Complete the below for time. Use 95/65 lbs for each movement. Complete four burpees at the start of every minute, including before beginning the other movements. The athlete will complete their rep and do the required four burpees if the minute clock sounds during a repetition.

• 20 Thrusters
• 20 Sumo Deadlift High-Pulls
• 20 Push Jerks
• 20 Front Squats

Baseline

For time:

• 500-meter Row
• 40 Air Squats
• 30 Sit-Ups
• 20 Push-Ups
• 10 Pull-Ups

Bear Complex

Complete five rounds of seven unbroken sets for load (the amount of weight on the bar) of the below. The bar can touch the ground between rounds, but once it is lifted off the ground, the entire round needs to be completed before setting it back down.

• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

CrossFit Total

Complete 3 attempts at a 1 rep max of the below lifts.

• Back Squat
• Shoulder Press
• Deadlift

Filthy 50

For time:

• 50 Box Jumps
• 50 Jumping Pull-Ups
• 50 Kettlebell Swings (36/27 lb)
• 50 Walking Lunges
• 50 Knees-to-Elbows
• 50 Push Presses (45/35 lb)
• 50 Back Extensions
• 50 Wall Balls (20/14)
• 50 Burpees
• 50 Double Unders

The Chief

Complete five rounds of 3-minute AMRAPs of the below. Take a 1-minute rest after each round.

• 3 Power Cleans (135/95 lb)
• 6 Push-Ups
• 9 Air Squats
• 1-minute Rest

Mikkos Triangle

Complete the below every minute on the minute (EMOM) for 39 minutes.

• 1-minute Row
• 1-minute SkiErg
• 1-minute Assault Bike
• 1-minute Rest

Classic CrossFit Workouts

Classic CrossFit WODS like those covered in this article are some of the most popular workouts CrossFit offers. We’ve covered WODs that range from bodyweight movements to Olympic weightlifting circuits. There is a large variety of WODs to choose from in CrossFit. So much so that it can be overwhelming to know where to start.

Pick a few to try from this list that appeal to you. Concentrate on maintaining proper form and scaling the rep scheme and load to suit your fitness level. Good form can’t be emphasized enough. Some exercises, like the deadlift or squat, are typically done in a slow, controlled manner in a strength training program. The added speed element of CrossFit can increase the risk of injury if you are not focused on first maintaining good form.

It can be tempting to do too much too quickly, which can lead to overtraining or injuries. Keep in mind that some of the standards set by CrossFit for their WODs are difficult even for elite athletes. Whether you’re starting with your first set of burpees ever or you’ve been working out for a while, take your time and enjoy learning a style of fitness.

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All WODs with the exception of those written by Outdoor Muscle are sourced from WODWELL and CrossFit.com.