7 Essential CrossFit Workouts

CrossFit workouts

Although I don’t go to a CrossFit gym, I’ve done my fair share of CrossFit workouts over the last few years. And while there are a lot of great benchmark ones out there, there are the seven CrossFit workouts that I’ve done time and time again that always leave me maxed out, sweaty and feeling like, whoa.

CrossFit is known for rarely repeating workouts, but these known repeat CrossFit workouts are great because as you get fitter over time, you can see just how much faster and stronger you’ve gotten with the moves — whether that’s using a heavier weight or taking minutes/seconds off of your time. I also included a few suggested modifications if you’re not quite up to doing these at the full intensity yet. (Also, be sure to have a CrossFit coach show you how to properly do the moves if you’re unclear on anything. When you’re working at this kind of intensity and with lifts you need to know what you’re doing to prevent injury and stay safe.) Also, make time to warm up beforehand.

Pick a couple of your favorite CrossFit workouts and do them every few months to see how much progress you’re really making!

7 Essential CrossFit Workouts

1. Chelsea. Each minute, on the minute, do the following for 30 minutes. See how many rounds you can get through on the minute, and then, after that, count total number of rounds (like I do!).

  • 5 Pull-ups (or body rows)
  • 10 Push-ups
  • 15 Squats

2. Fran. See how fast you can do the below moves with a rep count of 21-15-9 for this CrossFit workout.

  • Thruster (65 pounds is the CrossFit workout standard for women here, but go lighter as necessary)
  • Pull-ups

3. Angie. Do the below exercises for time, in order. This is a long one!

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

4. Cindy. It’s an AMRAP CrossFit workout! See how many rounds you can complete of the below series in 20 minutes.

  • 5 Pull-ups (or body rows)
  • 10 Push-ups
  • 15 Squats

5. Grace. Just one move; 30 reps for time. (Don’t let the simplicity of this CrossFit workout fool you … )

  • Clean and Jerk: 95 pounds (again, go lighter as necessary)

6. Helen. Do the below, three rounds for time.

  • 400-meter Run
  • 21 Kettlebell swings
  • 12 Pull-ups

7. Murph. Not for the faint of heart, this CrossFit workout is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan in 2005. It’s usually done on holidays like Veterans’ Day or Memorial Day in honor of those lost. (Not up to a full Murph? Try doing half of the below for what is lovingly called “Murphette” at my gym!)

  • 1-mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1-mile Run





Want a more complete listing of all of the “girl” and “hero” CrossFit workouts? Go here! Then tell us, what are your favorite CrossFit workouts? —Jenn

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  1. Angie was my first benchmark workout and at the time I’ve never done a workout that hard before. Now I’ve been doing CrossFit for a year and a half now and have done most of these workouts. My favorite is Murph! It really tests your mental strength and that last mile is one of the hardest miles you’ll ever run.