If you’re looking for the CrossFit WOD list with PDF, then you’ve come to the right place. In this article, I’ve compiled 100 CrossFit WOD workouts and made a list based on the type and difficulty level.
This CrossFit WOD list will help you create a workout plan to increase your strength, endurance, mobility, and lean mass.
Contents
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You may also like: List of CrossFit Exercises Equipment Wise
Crossfit Hero WOD List
In this list, I’ll share CrossFit Hero WODs to tribute those heroes who have been martyred during their duties.
There are myriad heroes but including the name of all can make this list lengthy. That’s why So I’ll share some of them here.
If you want to see the complete list, you can check out the official CrossFit Hero workout list.
1. Murph
- 1 mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Air Squats
- 1 mile Run
2. Michael
- 3 rounds for time
- Run 800 m
- 50 back extensions
- 50 sit-ups
3. Zachary Tellier
- 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
4. The Seven
- 7 Handstand Push-Ups
- 7 Thrusters
- 7 Knees-to-Elbows
- 7 Deadlifts
- 7 Burpees
- 7 Kettlebell Swings
- 7 Pull-Ups
Do Seven Rounds with as little rest between them as possible
5. Holleyman
- 5 Wall Ball Shots
- 3 Handstand Push-Ups
- 1 Power Clean
Do 30 Rounds as fast as possible
6. Bert
Do all workouts as fast as possible
- 50 Burpees
- 400 meter Run
- 100 Push-Ups
- 400 meter Run
- 150 Walking Lunges
- 400 meter Run
- 200 Air Squats
- 400 meter Run
- 150 Walking Lunges
- 400 meter Run
- 100 Push-Ups
- 400 meter Run
- 50 Burpees
7. Daniel
- 50 Pull-ups
- 400-meter run
- 95-pound Thruster, 21 reps
- 800-meter run
- 95-pound Thruster, 21 reps
- 400-meter run
- 50 Pull-ups
Complete as quickly as possible
8. Josh
- 21 Overhead squat (95/65 pounds)
- 42 Pull-ups
- 15 Overhead squat (95/65 pounds)
- 30 Pull-ups
- 9 Overhead squat (95/65 pounds)
- 18 Pull-ups
Do it as fast as possible
9. Jason
For time:
- 100 Squats
- 5 Muscle-ups
- 75 Squats
- 10 Muscle-ups
- 50 Squats
- 15 Muscle-ups
- 25 Squats
- 20 Muscle-ups
10. Badger
Do three rounds for time:
- 30 Squat clean (95/65 pounds)
- 30 Pull-ups
- Run 800 meter
11. Joshie
Do three rounds for time:
- 21 Dumbbell Snatch with Right arm (40/25 pounds)
- 21 L Pull-ups
- 21 Dumbbell Snatch with Left-arm (40/25 pounds)
- 21 L Pull-ups
12. Griff
For time:
- Run 800 meters
- Run 400 meters backward
- Run 800 meters
- Run 400 meters backward
13. The Ryan
Five rounds for time:
- 7 Muscle-ups
- 21 Burpees
14. Mr. Joshua
Five rounds for time of:
- Run 400 meters
- 30 Glute-ham sit-ups
- 250-pound Deadlift, 15 reps
15. The Danny
- 30 Box Jump (24/20 in)
- 20 Push Press (115/75 pounds)
- 30 Pull-ups
16. The Hansen
Five rounds for time of:
- 30 Kettlebell Swing (16/24 kg)
- 30 Burpees
- 30 GHD Sit-ups
17. The Stephen
Reverse Ladder 30-25-20-15-10-5
- GHD sit-up
- Back extension
- Knees to elbow
- Stiff-Legged deadlift (95/65 pounds)
18. Garrett
Three rounds for time of:
- 75 Squats
- 25 Ring handstand push-ups
- 25 L-pull-ups
19. War Frank
Three rounds for time of:
- 25 Muscle-ups
- 100 Squats
- 35 GHD situps
20. Lumberjack 20
Complete as quickly as possible
- 20 Deadlifts (275lbs)
- Run 400m
- 20 KB swings (2pood)
- Run 400m
- 20 Overhead Squats (115lbs)
- Run 400m
- 20 Burpees
- Run 400m
- 20 Pullups (Chest to Bar)
- Run 400m
- 20 Box jumps (24″)
- Run 400m
- 20 DB Squat Cleans (45lbs each)
- Run 400m
21. Paul
Five rounds for time of:
- 50 Double unders
- 35 Knees to elbows
- 20 yards Overhead Walk with 185/135 pounds
22. Nutts
For time:
- 10 Handstand push-ups
- 15 Deadlift (250/175 pounds)
- 25 Box jumps (24/20 in)
- 50 Pull-ups
- 100 Wallball shots (20/14 pounds)
- 200 Double-unders
- 400 meters run with a 45/35 lbs plate
23. Arnie
Do it as fast as you can.
Use 32kg/70lb Kettlebell if you’re a man and 24kg/53lb if you’re a woman.
- 21 Turkish get-ups with the Right arm
- 50 KB Swings
- 21 Overhead squats
- 50 Kettlebell Swings
- 21 Overhead squats
- 50 KB Swings
- 21 Turkish get-ups with the Left arm
24. Hammer
Complete five rounds with 90-second rest between rounds.
- 5 Power clean (135/95 pounds)
- 10 Front squat (135/95 pounds)
- 5 Jerk (135/95 pounds)
- 20 Pull-ups
25. Adambrown
Two rounds for time of:
- 24 Deadlift with 295/205 pound
- 24 Box jumps (24/20 in)
- 24 Wallball shots with a 20/14 pound ball
- 24 Bench Press with 195 pound
- 24 Box jumps (24/20 in)
- 24 Wallball shots with a 20/14 pound ball
- 24 Clean with 145/100 pound
26. Bradley
Complete 10 rounds with as little rest as possible between them.
- Sprint 100 meters
- 10 Pull-ups
- Sprint 100 meters
- 10 Burpees
27. Hamilton
Do three rounds for time of:
- 1000 meters Rowing
- 50 Push-ups
- 1000 meters Run
- 50 Pull-ups
28. Santiago
Complete Seven rounds as fast as possible:
- 18 Dumbbell hang squat clean (35/25 lb)
- 18 Pull-ups
- 10 Power clean (135/95 lb)
- 10 Handstand push-ups
29. Bradshaw
- 3 Handstand push-ups
- 6 Deadlift (225/155 lb)
- 12 Pull-ups
- 24 Double-unders
- Repeat All For 10 Rounds
30. Ralph
- 8 Deadlift (250/175 lb)
- 16 Burpees
- Rope climb, 3 ascents (15 ft)
- 600 meters Run
- Repeat four Rounds
31. Loredo
It’s a bodyweight WOD.
- 24 Squats
- 24 Push-ups
- 24 Walking lunge steps
- 400 meters Run
- Do Six Rounds
32. Omar
Do as fast as possible:
- 10 Barbell Thrusters (95/65 lb)
- 15 Bar-facing burpees
- 10 Barbell Thrusters (95/65 lb)
- 25 Bar-facing burpees
- Barbell Thrusters (95/65 lb)
- 35 Bar-facing burpees
Benchmark CrossFit WOD List
1. Fran
- Thrusters and Pull-Ups
Do three rounds of 21-15-9 reps as fast as possible
2. The Longest Mile
- 10 Burpees
- 100 meter Run
- 10 Air Squats
- 100 meter Run
- 10 Push-Ups
- 100 meter Run
- 10 Sit-Ups
- 100 meter Run
Repeat All For four Rounds
3. Fat Amy
Do each exercise as fast as possible
- 50 Air Squats
- 10 Burpees
- 40 Sit-Ups
- 10 Burpees
- 30 Lunges
- 10 Burpees
- 20 Kettlebell Swings
- 10 Burpees
- 10 meter Bear Crawl
- 10 Burpees
- 20 Kettlebell Swings
- 10 Burpees
- 30 Lunges
- 10 Burpees
- 40 Sit-Ups
- 10 Burpees
- 50 Air Squats
4. Chelsea
EMOM for 30 minutes
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
5. Annie
Perform double unders and sit-ups
50 – 40 – 30 – 20 – 10 reps (in a descending ladder)
6. Eva
- 800 meters Run
- 30 KB swings (2/1.5 pood)
- 30 pullups
- Repeat For 5 Rounds
7. Nancy
- 400 meters Run
- 15 Overhead Squat with 95/65 pounds
- Repeat For 5 Rounds
8. Kelly
- Run 400m
- 30 Box Jumps 20/24 in
- 30 Wall Balls 20/14 lbs.
- Do 5 Rounds with 3 minutes rest between them.
9. Barbara
- 5 Rounds For Time:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
9. Diane
Perform Deadlift with 225lbs and Handstand Push-ups
50 – 40 – 30 – 20 – 10 reps (in a descending ladder)
10. Jackie
- 1000 meters Rowing
- 50 Thruster with 45/35 lbs.
- 30 Pull Ups
11. Elizabeth
Perform Clean with 225lbs and Ring Dips
50 – 40 – 30 – 20 – 10 reps (in a descending ladder)
12. Marguerita
- 1 Burpee
- 1 Push-Up
- 1 Jumping-Jack
- 1 Sit-Up
- 1 Handstand
Complete 50 rounds for time
13. Karen
150 Wall Balls 20/14 lbs, 9-10 ft
14. Bear Complex
Perform one rep of the below exercises seven times without droping or leaving the bar on the ground to complete one complex. And do a total of five complex.
- Power clean
- Front Squat
- Push Press
- Back Squat
- Push Press
15. Helen
- Run 400 meters
- 21 Kettle Bell Swings with 1.5/1 pood
- 12 Pull-ups
- Repeat for three Rounds
16. Grace
- 30 Clean and Jerk with 135/95 lbs
17. Filthy Fifty
- 50 Box Jumps (24/20 in)
- 50 Jumping Pull-Ups
- 50 Kettlebell Swings (.75/1 pood)
- 50 Walking Lunges
- 50 Knees-to-Elbows
- 50 Push Presses with 45/35 lbs.
- 50 Back Extensions
- 50 Wall Ball Shots with 20/14 lbs.
- 50 Burpees
- 50 Double-Unders
18. Angie
For time:
- 100 Pull-Ups
- 100 Push-Ups
- 100 Sit-Ups
- 100 Air Squats
19. Grettel
- 3 Clean-and-Jerks with 135/95 lbs.
- 3 Bar Over Burpees
- Repeat 10 times
20. Isabel
Do 30 Snatches with 135/95 lbs. as fast as you can
21. Cooper
- 10 Burpees
- 10 Air Squats
- 10 Push-Ups
- 10 Sit-Ups
- Complete 10 rounds with as little rest as possible between sets.
22. Dirty Thirty
Do the following exercises as fast as possible:
- 30 Box Jumps (24/20 in)
- 30 Jumping Pull-Ups
- 30 Kettlebell Swings with 35 lbs.
- 30 Lunges
- 30 Knees-to-Elbows
- 30 Push Presses 45/35 lbs.
- 30 Back Extensions
- 30 Wall Ball Shots 20/14 lbs.
- 30 Burpees
- 30 Double-Unders
23. Baseline
Do the below exercises as fast as possible:
- 500 meter Row
- 40 Air Squats
- 30 Sit-Ups
- 20 Push-Ups
- 10 Pull-Ups
24. Ellen
- 20 Burpees
- 21 Alternating Dumbbell Snatches with 50 lbs.
- 12 Dumbbell Thrusters 35 lbs.
- Complete three rounds
25. Amanda
- Perform 9 – 7– 5 reps muscle-ups and squat Snatches (in a descending ladder)
26. Nasty Girls
- 50 Air Squats
- 7 Muscle-Ups
- 10 Hang Power Cleans with 95-135 lbs.
- Complete three rounds
27. Christine
- 500 meter Row
- 12 Deadlifts
- 21 Box Jumps
- Repeat three times
28. King Kong
- 1 Deadlift with 320-455 lbs.
- 2 Muscle-Ups
- 3 Squat Cleans with 175-250 lbs.
- 4 Handstand Push Ups
- Repeat three times
29. Betty
- 12 Push Presses with 95-135 lbs
- 20 Box Jumps (24/20 in)
- Complete five rounds
AMRAP CrossFit WODs List
- Cindy
- 5 Pull Ups
- 10 Push Ups
- 15 Squats
- Duration: 20 minutes
- Nate
- 2 Muscle-ups
- 4 Handstand Push-ups
- 8 Kettlebell swings
- Duration: 30 minutes
- McGhee
- 5 Deadlifts with 275 lbs
- 13 Push-ups
- 9 Box jumps
- Duration: 30 minutes
- Johnson
- 9 Deadlift with 245 lbs
- 8 Muscle-ups
- 9 Squat clean with 155 pound lbs
- Duration: 20 minutes
- Mary
- 5 Handstand Push-ups
- 10 Pistol Squats
- 15 Pull-ups
- Duration: 20 minutes
- The Chief
- AMRAP in 3 minutes
- 3 Power Cleans (135/95 lbs)
- 6 Push-Ups
- 9 Air Squats
- Repeat 5 times
- The Incredible Hulk
- 5 Deadlifts with 75-115 lbs
- 5 Hang Power Cleans with 75-115 lbs
- 5 Front Squats with 75-115 lbs
- 5 Push Press with 75-115 lbs
- 5 Back Squat with 75-115 lbs
- Duration: 20 minutes
- The Ghost
- 1 minute of Rowing
- 1 minute of Burpees
- 1 minute of Double-Unders
- 1 minute Rest
- Duration: 23 minutes
- Jack
- 10 Push Presses with 85-115 lbs
- 10 Kettlebell Swings
- 10 Box Jumps
- Duration: 20 minutes
- Phantom
- Do AMRAP in 30 minutes with a partner
- 1 mile Run (together)
- Then, AMRAP in the remaining time of:
- 27 Push-Ups
- 20 Deadlifts (315/205 lb)
- Artie
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats
- 5 Pull-Ups
- 10 Thrusters with 65-95 lbs
- Duration: 20 minutes
- Marston
- 1 Deadlift with 285-405 lbs
- 10 Toes-to-Bar
- 15 Bar Facing Burpees
- Duration: 20 minutes
- Rankel
- 6 Deadlifts with 155-225 lbs
- 7 Burpee Pull-Ups
- 10 Kettlebell Swings (2/1.5 pood)
- 200 meters Run
- Duration: 20 minutes
- Laura
- Do AMRAP in 21 minutes with a partner:
- 30 calorie Row
- 20 Burpees Over Rower
- 10 Power Cleans (155/105 lb)
- Zimmerman
- 11 Chest-to-Bar Pull-Ups
- 2 Deadlifts with 205-315 lbs
- 10 Handstand Push-ups
- Duration: 25 minutes
- Rahoi
- Do AMRAP in 12 minutes:
- 12 Box Jumps 20-24 inches
- 6 Thrusters with 65-95 lbs
- 6 Bar Facing Burpees
- Oscar
- 9 Devil Presses (2×40/25 lb)
- 20 Alternating Dumbbell Lunges (2×40/25 lb)
- 9 Dumbbell Push Presses (2×40/25 lb)
- 20 Sit-Ups
- Duration: 23 minutes
- Heidi
- 23 Air Squats
- 23 Push-Ups
- 23 Kettlebell Swings with 16-24 kg KB
- 23 Jumping Lunges
- 23 Sit-Ups
- 23 Box Jumps on 20-24 20 inches box
- Duration: 23 minutes
- Runyan
- 21 Bar Over Burpees
- 7 Deadlifts with 1.5x of your bodyweight
- 10 Pull-Ups
- Duration: 24 minutes
- Jenkins
- Do AMRAP in 40 minutes with a partner:
- 50 Burpees
- 400 meter Run
- 50 Kettlebell Swings with 16-24 kg KB
- 400 meter Run
- 50 Pull-Ups
- 400 meter Run
- 50 Push-Ups
- 400 meter Run
- Dork
- 33 calorie Row
- 15 Deadlifts with 155-255 lbs
- 4 Rope Climbs
- Duration: 20 minutes
- Jenny
- 20 Overhead Squats with 45 lbs
- 20 Back Squats with 45 lbs bar
- 400 meter Run
- Duration: 20 minutes
- Armistice
- 11 Power Cleans with 95-135 lbs
- 11 Burpees Over the Bar
- 19 Deadlifts with 95-135 lbs
- 18 Pull-Ups
- Duration: 11 minutes
- Tyrant 22
- 22 Deadlifts 275/185 lb)
- 22 Wall Ball Shots (20/14 lb)
- 22 Toes-to-Bars
- 22 Hand Release Push-Ups
- Duration: 22 minutes
- Havana
- 150 Double-Unders
- 50 Push-Ups
- 15 Power Cleans with 125-185 lbs
- Duration: 25 minutes
List of CrossFit Open WODs
- 2021 CrossFit Open WOD #1
- 1 Wall walk
- 10 double-unders
- 3 wall walks
- 30 double-unders
- 6 wall walks
- 60 double-unders
- 9 wall walks
- 90 double-unders
- 15 wall walks
- 150 double-unders
- 21 wall walks
- 210 Double-unders
- Time cap: 15 min
- 2021 CrossFit Open WOD #2
- For time:
- 10 Dumbbell snatches
- 15 Burpee box jump-overs
- 20 Dumbbell snatches
- 15 Burpee box jump-overs
- 30 Dumbbell snatches
- 15 Burpee box jump-overs
- 40 Dumbbell snatches
- 15 Burpee box jump-overs
- 50 Dumbbell snatches
- 15 Burpee box jump-overs
- Time cap: 20 minutes
- 50 lbs dumbbell, 24-in. box
- 2021 CrossFit Open WOD #3
- For Time
- 15 Front Squats (95/65 lb)
- 30 Toes-to-Bars
- 15 Thrusters (95/65 lb), Rest 1 minute
- 15 Front Squats (95/65 lb)
- 30 Chest-to-Bar Pull-Ups
- 15 Thrusters (95/65 lb), Rest 1 minute
- 15 Front Squats (95/65 lb)
- 30 Bar Muscle-ups
- 15 Thrusters (95/65 lb)
- Time cap: 15 minutes
- 2021 CrossFit Open WOD #4
- Perform each exercise with maximum load
- 1 Deadlift
- 1 Clean
- 1 Hang Clean
- 1 Jerk
- Time cap: 7 minutes
- Time begins immediately following the completion of 21.3.
- 2020 CrossFit Open WOD #1
- 10 rounds for time of:
- 8 ground-to-overheads, 95 lb.
- 10 bar-facing burpees
- Time cap: 15 minutes
- 2020 CrossFit Open WOD #2
- Complete as many rounds as possible in 20 minutes:
- 4 dumbbell thrusters with 50 lbs dumbbells
- 6 Toes-to-bars
- 24 double-unders
- 2020 CrossFit Open WOD #3
- For time:
- 21-15-9 Reps of:
- Deadlifts (225/155 lb)
- Handstand Push-Ups
- Then, 21-15-9 Reps of:
- Deadlifts (315/205 lb)
- 50 foot Handstand Walk
- Time cap: 9 min
- 2020 CrossFit Open WOD #4
- For Time
- 30 box jumps, 24 in.
- 15 clean and jerks, 95 lb.
- 30 box jumps, 24 in.
- 15 clean and jerks, 135 lb.
- 30 box jumps, 24 in.
- 10 clean and jerks, 185 lb.
- 30 single-leg squats
- 10 clean and jerks, 225 lb.
- 30 single-leg squats
- 5 clean and jerks, 275 lb.
- 30 single-leg squats
- 5 clean and jerks, 315 lb.
- Time cap: 20 minutes
- 2020 CrossFit Open WOD #5
- For Time
- 40 Ring Muscle-Ups
- 80 calorie Row
- 120 Wall Ball Shots (20/14 lb)
- Time Cap: 20 minutes
- 2019 CrossFit Open WOD #1
- Complete AMRAP in 15 minutes
- 19 Wall Ball Shots (throw 20-lb. ball to 10-ft. target)
- 19 calorie Row
- 2019 CrossFit Open WOD #2
- Beginning on an 8-minute clock, complete as many reps as possible of:
- 25 toes-to-bars
- 50 double-unders
- 15 squat cleans, 135 lb.
- 25 toes-to-bars
- 50 double-unders
- 13 squat cleans, 185 lb.
- If completed before 8 minutes, add 4 minutes to the clock and proceed to:
- 25 toes-to-bars
- 50 double-unders
- 11 squat cleans, 225 lbs
- If completed before 12 minutes, add 4 minutes to the clock and proceed to:
- 25 toes-to-bars
- 50 double-unders
- 9 squat cleans, 275 lb.
- If completed before 16 minutes, add 4 minutes to the clock and proceed to:
- 25 toes-to-bars
- 50 double-unders
- 7 squat cleans, 315 lb.
- Stop at 20 minutes.
- 2019 CrossFit Open WOD #3
- For time:
- 200-ft. dumbbell overhead lunge with 50-lbs dumbbell
- 50 dumbbell box step-ups on 24-in box
- 50 strict handstand push-ups
- 200-ft. handstand walk
- 2019 CrossFit Open WOD #4
- For total time:
- 3 rounds of:
- 10 snatches with 95 lbs DB
- 12 bar-facing burpees
- Then, rest 3 minutes before continuing with:
- 3 rounds of:
- 10 bar muscle-ups
- 12 bar-facing burpees
- Time cap: 12 minutes
- 2019 CrossFit Open WOD #5
- 33-27-21-15-9 reps for time of:
- Thrusters with 95-lbs dumbbell
- Chest-to-bar pull-ups
- Time cap: 20 minutes
- 2018 CrossFit Open WOD #3
- 2 rounds for time of:
- 100 double-unders
- 20 overhead squats
- 100 double-unders
- 12 ring muscle-ups
- 100 double-unders
- 20 dumbbell snatches
- 100 double-unders
- 12 bar muscle-ups
Crossfit WOD List Based on Difficulty
| Beginner-Intermediate | Intermediate-Advanced | Advanced-Elite |
|---|---|---|
| Fran | Holleyman | Murph |
| Micheal | Chelsea | Zachary Tellier |
| The Ryan | Badger | Fat Amy |
| The Danny | Josh | Bert |
| Jackie | Jason | The Seven |
| Badger | Mr. Joshua | Johnson |
| Griff | The Stephen | Daniel |
| Bradley | Garrett | Joshie |
| The Danny | War Frank | Lumberjack 20 |
| The Hansen | Paul | Nutts |
| Hamilton | Arnie | Adambrown |
| Ralph | Hammer | Marguerita |
| Loredo | Santiago | Bear Complex |
| Omar | Bradshaw | Filthy Fifty |
| The Longest Mile | Barbara | Dirty Thirty |
| Annie | Diane | Nate |
| Eva | Elizabeth | Mary |
| Nancy | Helen | The Incredible Hulk |
| Kelly | Angie | Zimmerman |
| Jackie | Cooper | Heidi |
| Grace | King Kong | Jenkins |
| Karen | Cindy | Dork |
| Ellen | McGhee | Jenny |
| Amanda | The Chief | Armistice |
| Baseline | The Ghost | Tyrant 22 |
| Christine | Jack | Havana |
| Betty | Phantom | CrossFit Open 21.1 |
| Artie | Marston | CrossFit Open 21.2 |
| Rahoi | Rankel | CrossFit Open 21.3 |
| CrossFit Open 20.2 | Laura | CrossFit Open 21.4 |
| CrossFit Open 20.5 | Oscar | CrossFit Open 21.5 |
| CrossFit Open 19.1 | CrossFit Open 20.1 | CrossFit Open 20.3 |
| Nasty Girls | CrossFit Open 19.3 | CrossFit Open 20.4 |
| Isabel | CrossFit Open 19.4 | CrossFit Open 19.2 |
CrossFit WOD List PDF
If you want to perform CrossFit Exercises with no equipment, you can check out bodyweight CrossFit WODs. These workouts will help you improve your fitness at home without any equipment.
