CrossFit Workouts

The following CrossFit workouts serve as a sample of what CrossFit trainees can expect in their quest towards fitness using crossfit training methodologies.

There is enough variety and challenge in these benchmark crossfit workouts to keep even the most die-hard crossfit trainee challenged. The key is to constantly improve - whether than means completing an exercise faster, or with more load, while making sure to pay attention to proper form and mechanics along the way.

Get some!

The video samples on this site are created by various CrossFit affiliates around the country.

Barbara

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Completed as 5 rounds for time

Chelsea

5 Pull-ups
10 Push-ups
15 Squats

Performed each min on the min for 30 min

Diane

Deadlift 225 lbs
Handstand push-ups

21-15-9 reps, for time

Elizabeth

Clean 135 lbs
Ring Dips

Exercises performed in reps of 21-15-9, for time

Fran

Thruster 95 lbs
Pull-ups

21-15-9 reps, for time

Angie

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Completed for time

Grace

Clean and Jerk 135 lbs

Perform 30 reps for time

Helen

400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

Complete 3 rounds for time

Helen Video

Isabel

Snatch 135 pounds

Perform 30 reps for time

Jackie

1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

Completed for time

Karen

Wall-ball 150 shots

Completed for time

Linda (aka “3 bars of death”)

Deadlift 1 1/2 Body weight
Bench Body weight
Clean 3/4 Body weight

10/9/8/7/6/5/4/3/2/1 rep rounds for time

Mary

5 Handstand push-ups
10 1-legged squats
15 Pull-ups

As many rounds that you can complete in 20 min

Nancy

400 meter run
Overhead squat 95 lbs x 15

Complete 5 full rounds for time

CrossFit Workout Resources

Can’t get enough CrossFit?

One of the keys to CrossFit workouts and training is variety. This allows for all kinds of creative workouts to be developed within a wide range of modalities. Here are some other crossfit workout resources: