CrossFit is all you’ve been hearing around whether it's through countless Netflix documentaries or the everyday talks between your gym gang. With rock solid six-packs and intense fat-burning workouts, CrossFit does promise you a lot.
And those promises don’t seem to be in vain as the CrossFit genre has been growing strong with almost 14,000 CrossFit boxes around the world and more coming up every day.
There’s no doubt that CrossFit breeds a strong sense of companionship as you struggle with your fellow hustler in the midst of a brutally hard workout.
But then again, there are some days when you would have to fly solo. One of those days, CrossFit WOD’s can be exactly what you need.
Today we bring to you 12 of the most simple and easy CrossFit WODs. Before you introduce yourself to any of the 'girls', these WOD’s are ideal for beginners.
But that doesn't mean it's going to be easy. These WODs will require a hard will, but you'll quickly see results in your size, strength and energy.
The following 12 WODs are perfect for people who are new to CrossFit and are looking for a way to shock their bodies and gain more muscle, reduce more fat. Before you go all in with these workouts, make sure to checkout the proper way to perform them and avoid some common lifting mistakes that beginners tend to commit.
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CrossFit Workout Terminology: WODs, EMOMs and AMRAPs
Some CrossFit terms can get confusing when you’re starting new. Let’s clear out what each one means first.
WOD - Workout of the Day
The usually less than 20 minute workouts that are prescribed by CrossFit affiliated gyms to their members.
AMRAP - As Many Rounds As Possible
The idea is to complete an exercise combination as many times as you can within a given time duration.
Ex. Completing as many Kettlebell Swings within a single minute as you possibly can.
EMOM - Every Minute On Minute
Complete a fixed number of repetitions of a given exercise at the start of every minute, and then rest for the remaining time period of the minute.
Ex. Say you decide on doing 10 Kettlebell Swings (explained later) EMOM style, and are able to finish them in 40 seconds. The remaining 20 seconds will be dedicated to rest before starting the next 10 Swings in the next minute.
RFT - Rounds For Time
A workout structure where you complete a fixed number of rounds of a prescribed exercise set as fast as possible.
Ex. 100 press-ups, 75 bodyweight squats, 50 burpees, 25 pull-ups. You complete 3 rounds of this exercise set as fast as you can. And you continue doing them till they are complete or your time cap (say 30 minutes runs out).
Chipper
A single round series of different exercises that have high repetitions and are required to be completed as fast as possible.
Ex. Single uninterrupted round of 200 press ups, 150 body squats, 100 burpees and 50 pull ups.
Ladder
An up-ladder workout requires you to increase the number of reps with each repetition of an exercise set.
Ex. 10 Push-Ups & Pull Ups, 20 Push-Ups & Pull Ups, 30 Push Ups & Pull Ups. (Up Ladder)
Tabata
Tabata means you perform an exercise for 20 seconds, which is followed by 10 seconds rest. And this continues on and on until you achieve a number of repetitions.
Ex. 20 second push-ups (non-stop), 10 seconds rest. (Repeat 10 times)
Now that we’re clear with the CrossFit terminology, let’s jump right onto the CrossFit WODs.
Barbell Deadlift
Barbell Squat
Kettlebell Swings
10 for 10
10 Kettlebell Swings + 10 Box Jumps + 10 Ring Dips (10 Minutes)
Rope, Sumos and Wall Balls
100 Jump Ropes + Down-Ladder Wall Ball Squats (10, 9, 8….1)
Body Weight WOD
10 Air squats - 10 Sit-ups - 10 Push-ups - 10 Ring Rows - 10 Burpees (3 Rounds)
Front Squat to Push Press
8 Front Squats + 8 Push presses (12 minutes AMRAP)
Swing & Snatch
Eight Rounds - 15 Kettlebell Swings + 5 Kettlebell Snatches
WOD Max
100 Press-ups, 75 Bodyweight Squats, 50 Burpees, 25 Pull-ups
10 to 1 Countdown
10 Kettlebell Swings + 10 Dumbbell Thrusters (Down Ladder - 10, 9, 8, 7…..1)
Simple Burpee Workout
Do as many Burpees as you can in eight minutes.
Burpee Box Jumps
8 Burpee Box Jumps + 16 Kettlebell Swings (8 Minutes - AMRAP)
Squats, Pull-ups, Presses, Run
12 Barbell Squats + 10 Pull Ups + 8 Push Presses + Quarter Mile Run
The Running Sandwich
Quarter Mile Run + 40 Air Squats + 30 Sit-Ups + 20 Burpees + 10 Pull Ups + Quarter Mile Run
Jumps and Lunges
15 Lunges Each (w/ Moderate weight Barbell) + 60 Jump Rope (5 Rounds)
Push, Pull, Run
5 Rounds of 10 Push Ups & 10 Pull Ups + Finish w/ Half-Mile Run
Down Ladder (21, 15, 9)
Barbell Deadlift + Burpees (21 reps, then 15, then 9)
Treadmill Sprints
Sprint at full speed for the designated time. 5 sets of 60 secs.
Squat Route
Barbell Squat (But hold position for 2 Minutes) + 3 Rounds of 10 Burpees + 15 Sit-Ups + 20 Air Squats
Tabata Push-Ups/Lunges
Tabata Alternating Push-Ups & Lunges (8 Minutes)
Dumbbells and Jump Ropes
Jumping Rope + Weighted Sit-Ups + Weighted Lunges + Dumbbell Thrusters
(3 minutes Each followed by 1 minute rest)
Push Ups and Burpees
5 Push Ups + 5 Burpees + Run One Minute (5 Sets)
And that’s about it. If you are keen on starting CrossFit and want to give it a try, these simple to do WODs can give you just the right push, and help you ease into this fast-paced calorie burning routine.
Keep in mind one thing however:
"Each person will need to experiment to determine what "enough" means. 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."
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