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In this article you will discover 21 individual CrossFit training sessions. Each one will present a unique physical challenge whilst providing a fitness focus. And, depending on how you incorporate them into your training, you could have inadvertently stumbled on a veritable goldmine of exercise ideas.
For example, you could complete one WOD a day and circulate through them until you’ve thoroughly had your fill - which could take weeks. Alternatively, you could focus on one WOD a week and look to establish your best possible time. The latter approach will not only provide you with months of training sessions but some healthy competition to boot.
But before you pit yourself against the sessions it might be worth familiarising yourself with CrossFit terminology. This way you’ll know your AMRAPs from your EMOMs and your WODs from your RFTs.
Also, by acquainting yourself with the lingo, you’ll be able to dive straight into each WOD without having to pester Google prior to the session.
AMRAP
AMRAP is an abbreviation for the training methodology of completing As Many Repetitions As Possible in a given time period. So, after participating in a whole-body cardiovascular-based warm-up, you would select an exercise (need exercise ideas?), set a countdown timer and away you go how many reps you achieve nobody knows!
This training methodology is widely used throughout the CrossFit fraternity for the simple fact that, when it comes to competition, nothing separates the wheat from the chaff like a 20-minute AMRAP.
Furthermore, as a means of advancing physicality – especially in the domains of muscular endurance and strength – the AMRAP is a method par excellence. For the ethos is dogmatically centred on volume and maximum effort. Thus, when you embark on an AMRAP – whether it be 10, 15 or 20 minutes in duration – your primary objective should always be one of striving to achieve the highest number of repetitions physically possible.
EMOM
EMOM, if you didn’t already know, is an abbreviation for the training methodology of completing a specific number of exercise repetitions Every Minute On the Minute. Though it is a very simple form of training, deceptively so, it is popular amongst CrossFitters for two reasons.
Firstly, because it is fiercely time constrained, EMOM brings some serious military-style discipline to a training session. When setting that timer – to count either up or down – it’s like having a drill sergeant in the room; and woe betide the weakling who fails to initiate the next set the moment the second’s hand strikes :59!
Secondly, EMOM massively improves training efficiency (so long as you stick to timings of course). Why? After you’ve completed your set number of repetitions, say 10 barbell thrusters, there is usually only just enough time on the clock to recover before the minute elapses thus triggering the next set. During an EMOM session there’s no time to update your social media account or flirt with your reflection.
WOD
The Workout Of the Day (or WOD – in case you missed it) is a training session prescribed by CrossFit affiliate gyms and offered to their members. These sessions are disseminated each day – hence the name – so as to provide members with a training focus and also to inspire some healthy in-house competition; usually best times are posted.
Typically, a WOD can be completed (by a professionally athlete) in under 20 minutes – so about 30 minutes for us mere mortals. However, don’t let that put you off. As it says on the CrossFit website, our 'workouts can be modified to help each athlete achieve their goals. The workouts may be adapted for people at any age and level of fitness'.
RFT
Rounds For Time usually consists of a string of exercises; for example: 20 pull-ups followed by 30 push-ups followed by 40 sit-ups followed by 50 squats. The string of exercises constitutes 1 round. For each RFT a specific number of rounds will be stipulated, it is then the CrossFitter’s task to complete all rounds in the shortest time possible. RFT training – as with AMRAPs – is a great way to measure performance progression as they can be employed in a similar fashion to that of a fitness test.
Ok, now you are clued-up on CrossFit colloquialisms, it’s time to meet the girls! Below you’ll discover 21 CrossFit WODs each one of which will put your physicality to the test.
A quick word on the exercises
If you meet an exercise that you have not yet performed, I recommend practicing the exercise to perfection prior to undertaking the training session. Some of the exercises – such as the snatch, muscle-up and thruster – are complex movements that, certainly to the inexperienced trainer, pose a significant injury risk. Therefore, approach with caution!
1: Angie
For Time
Complete all reps of each exercise before moving to the next.
▪ 100 Pull-ups
▪ 100 Push-ups
▪ 100 Sit-ups
▪ 100 Squats
2: Barbara
RFT: 5 rounds, time each round
▪ 20 Pull-ups
▪ 30 Push-ups
▪ 40 Sit-ups
▪ 50 Squats
Rest precisely three minutes between each round
3: Chelsea
Each min on the min for 30 min
▪ 5 Pull-ups
▪ 10 Push-ups
▪ 15 Squats
4: Cindy
As many rounds as possible in 20 mins
▪ 5 Pull-ups
▪ 10 Push-ups
▪ 15 Squats
5: Diane
RFT: 21-15-9 reps
▪ Deadlift (225 lbs (102kg))
▪ Handstand push-ups
6: Elizabeth
RFT: 21-15-9 reps
▪ Clean (135 lbs (60kg))
▪ Ring Dips
7: Fran
RFT: 21-15-9 reps
▪ Thruster (95 lbs (43kg))
▪ Pull-ups
8: Grace
30 reps for time
▪ Clean and Jerk (135 lbs (60kg))
9: Helen
RFT: 3 rounds
▪ 400 metre run
▪ 1.5 pood (24kg) Kettlebell swing x 21
▪ Pull-ups 12 reps
10: Isabel
30 reps for time
▪ Snatch (135 pounds (60kg))
11: Jackie
For time
▪ 1000 metre row
▪ Thruster 45 lbs (50 reps)
▪ Pull-ups (30 reps)
12: Karen
For time
▪ Wall-ball 150 shots
13: Linda
(aka "3 bars of death")
10/9/8/7/6/5/4/3/2/1 rep rounds for time
▪ Deadlift (1.5 X body weight)
▪ Bench (1 X body weight)
▪ Clean (3/4 body weight)
14: Mary
RFT: as many rounds as possible in 20 min
▪ 5 Handstand push-ups
▪ 10 1-legged squats
▪ 15 Pull-ups
15: Nancy
RFT: 5 rounds
▪ 400 metre run
▪ Overhead squat (95 lbs x 15)
16: Annie
RFT: 50-40-30-20 and 10reps
▪ Double-unders
▪ Sit-ups
17: Eva
RFT: 5 rounds
▪ Run 800 metres
▪ 2 pood (32kg) Kettlebell swing, 30 reps
▪ 30 pullups
18: Kelly
RFT: 5 rounds
▪ Run 400 metres
▪ 30 box jump, 24 inch box
▪ 30 Wall ball shots (20 pound ball)
19: Lynne
5 rounds for max reps. There is NO time component to this WOD, although some versions Rx the movements as a couplet.
▪ Bodyweight bench press (e.g., same amount on bar as you weigh)
▪ Pull-ups
20: Nicole
As many rounds as possible in 20 minutes (note number of pull-ups completed for each round)
▪ Run 400 metres
▪ Max rep Pull-ups (without stopping or dropping off the bar)
21: Amanda
RFT: 9, 7 and 5 reps
▪ Muscle-ups
▪ Snatches (135/95 lbs)
(As we are very interested in user experience here at Hungry4Fitness, we would be very grateful if you could take a few seconds out of your day to leave a comment. Thanks in advance!)
Blog Author
Adam Priest is a former Royal Marines Commando, personal trainer, lecturer, boxing and Thai boxing enthusiast.
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