If you’ve decided to start Crossfit and want to build your foundational strength, then this blog is for you. I’ve shared as many as fifty Crossfit WODS for beginners in this article that will test your endurance and enhance your fitness level.
From HIIT and Plyometric to Tabata and Powerlifting, I’ve included various workouts to create an ultimate list of Workout of the Day (WOD).
These WODs will increase your strength, endurance, agility, and power and help you improve your overall body composition.
So, whether you’re a male or female, you can use these Crossfit Beginner WODs to make your own workout program, depending on your current fitness and goal.
50 Best Crossfit WODs for Beginners to Scale up Fitness Level
1. Super Five
Perform as many rounds as possible (AMRAP) in 20 minutes:
- 10 Air Squats
- 20-sec Mountain Climber
- 10 Pushups
- 10 Situps
- 10 Burpees
2. Basic Seven
Three rounds for time:
- 15 Air Squats
- 5-10 Pullups/Chinups
- 6-8 Barbell Hang Clean
- 8-10 Dumbbell Push Press
- 10-12 Situps
- 15-30 seconds Farmers Walk
- 12-15 Kettlebell Swings
3. The First Three
Five rounds for time:
- 20 air Squats
- 15 Pushups
- 10 Situps
4. Danny
AMRAP in 20 minutes
- 30 Box Jump (24/20 in)
- 20 Push Press (115/75 pounds)
- 30 Pull-ups
5. The Shorter Mile
Four Rounds for Time:
- 100 meters run
- 5 Burpees
- 100 meters run
- 10 situps
6. Super 30
Do three rounds for time:
- 30 Squats
- 30 Pushups
- 30 Situps
7. Griff
For time:
- Run 800 meters
- Run 400 meters backward
- Run 800 meters
- Run 400 meters backward
8. The Longest Run
It includes various exercises to enhance your fitness level. You’ll do each exercise for one minute (including rest time) before moving on to another.
EMOM (Every minute on the minute) for 20 minutes
- 15-20 Air Squats
- 15 Kettlebell Swings
- 8-10 Burpees
- 8-10 Barbell Snatch
- 12-15 Situps
- 8-12 Dumbbell Thruster
- 12-15 Pushups
- 10-12 Box jumps (24/20 in)
- 12-15 Wallball shots with a 20/14 pound ball
- 8-10/side Lunges
9. Hansen
Complete five rounds for the time being:
- 30 Kettlebell Swing
- 30 Burpees
- 30 Sit-ups
10. Hamilton
Do three rounds for time:
- 1000 meters Rowing
- 50 Push-ups
- 1000 meters Run
- 50 Pull-ups
11. The Outdoor Challenge
AMRAM in 20 minutes
- 400 meter Run
- 50 Double Unders
- 10 Vertical Jump
- 100-meter Sprint
12. Loredo
Perform six rounds for the time:
- 24 Squats
- 24 Push-ups
- 24 Walking lunge steps
- 400 meters Run
13. Three Equipment WOD
This workout of the day training comprises multiple exercises that you perform with the three most famous workout equipment: kettlebell, dumbbell, and barbell.
You’ll do six exercises in each round for five rounds to complete this WOD. It will take 20 to 30 minutes of your time, depending on how quickly you complete each exercise.
- 15 Kettlebell Swings (Left Hand)
- 10 Barbell Bench Press
- 10 Dumbbell Box Step-up
- 15 Kettlebell Swings (Right Hand)
- 10 Barbell Deadlift (40-50% of your one rep max)
- 10 Dumbbell Clusters
14. The Ultimate Chipper
Chipper is a series of different exercises performed in a single round with as little rest between them as possible.
For time:
- 100 squats
- 50 situps
- 50 pushups
- 25 lunges (on each side)
15. The Five Equipment WOD
As the name suggests, it includes five different exercises that you do with five pieces of equipment.
This Crossfit beginner WOD will take 30 minutes of your time to finish and scale your fitness for intense workouts.
Three rounds for time:
- 50 Double Unders
- 10 Kettlebell Swings (each side)
- 10 Barbell Deadlift
- 10 Dumbbell Cluster
- 10 Box Jump
16. The Six Equipment WOD
Once you have done the five-equipment WOD, try this one. It requires one extra piece of equipment.
Three rounds for time:
- 50 Double Unders
- 10 Kettlebell Swings (each side)
- 10 Barbell Deadlift
- 10 Hanging Knee Raise
- 10 Dumbbell Cluster
- 10 Wall Ball Shots
17. Nancy
Five rounds for time:
- 400 meters Run
- 15 Overhead Squats with 95/65 pounds
18. Kelly
Do 5 Rounds with 3 minutes rest between them.
- Run 400m
- 30 Box Jumps 20/24 in
- 30 Wall Balls 20/14 lbs.
19. The Seven Equipment WOD
Perform three rounds for time:
- 50 Double Unders
- 7 Kettlebell Clean and Press
- 7 Barbell Rowing
- 7 Pullups
- 7 Dumbbell Push Presses
- 7 Ring Rows
- 7 Wall Ball Shots
20. The Mighty Eight
It includes eight various exercises that require eight pieces of equipment to complete. It is great for beginners as it helps them learn the use of multiple workout tools and increases strength, mobility, and speed.
EMOM for 20 minutes:
- 8 Box Jumps
- 8 Pullups/Chinups
- 8 Clean and Presses
- 8 Wall Ball Shots
- 8 Dumbbell Clusters
- 8 Back Extensions
- 8 Bar Dips
- 8 Ring Rows
21. The Hundred
This workout of the day requires no equipment, you can do it anywhere and anytime using your body weight only. You’ll do a total of 100 reps in as little time as possible.
Two rounds for time:
- 10 Burpees
- 10 Situps
- 10 Squat Jumps
- 10 Pushups
- 10 Air Squats
22. Ellen
Three rounds for time:
- 20 Burpees
- 21 Alternating Dumbbell Snatches with 50 lbs.
- 12 Dumbbell Thrusters 35 lbs.
23. Baseline
For time:
- 500 meter Row
- 40 Air Squats
- 30 Sit-Ups
- 20 Push-Ups
- 10 Pull-Ups
24. Christine
Three rounds for time:
- 500 meter Row
- 12 Deadlifts
- 21 Box Jumps
25. The Big Three
The big three is a popular powerlifting workout that comprises three lifts, Bench Press, Deadlift, and Squat. They help you build strength and hypertrophy and scale your fitness to the next level.
Perform three rounds at your own pace and intensity:
- 5 Squats
- 5 Bench Presses
- 5 Deadlifts
26. Artie
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats
- 5 Pull-Ups
- 10 Thrusters with 65-95 lbs
- Duration: 20 minutes
27. Rahoi
AMRAP in 12 minutes:
- 12 Box Jumps 20-24 inches
- 6 Thrusters with 65-95 lbs
- 6 Bar Facing Burpees
28. Push, Pull, Legs, and Core
AMRAP in 25 minutes:
- 10 Kettlebell Thrusters
- 8-10 Chinups/Pullups/Barbell Rows
- 10-12 Back Squats
- 10-12 Hanging Knee Raises
29. The Super Five
As many rounds as possible (AMRAP) in 20-minutes
- 50 Normal Pushups
- 50 Air Squats
- 10 Barbell Hang Clean
- 10 Dumbbell Man maker
- 20 Crunches
30. Black Widow
EMOM for 30 minutes
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
31. Clint
Complete AMRAP in 30 minutes
- 10 Back Squats
- 10 Situps
- 10 Pushups
- 150 Double-Unders
32. Black Panther
Perform AMRAP in 30 minutes
- 10 Burpees
- 10 Barbell Thruster
- 10 Pull-ups
- 5 Deadlift
33. Doctor Strange
Complete as many rounds as possible in 30 minutes.
- 10 Box Jump
- 10 Push Press
- 10 Pull-ups
- 10 Burpees
- 10 Kettlebell Swings
34. Push, Pull, Jump (PPJ)
AMRAP in 20 minutes:
- 10 Barbell Thrusters
- 5 Deadlifts
- 10 Box Jumps
35. Push, Pull, Legs, Core
Perform as many rounds as possible in 20 minutes:
- 10 Barbell Push Press
- 5 Pull-ups
- 10 Back Squats
- 10 Hanging Knee Raises
36. Terrific Three
AMRAP in 20 minutes
- 10 Kettlebell Clean and Press
- 10 Barbell Snatch
- 10 Box Jumps
37. Fantastic Four
Five rounds for time:
- 10 Back Squats
- 10 Kettlebell Swings
- 10 Bench Press
- 10 Pendlay Row
38. Faster Five
Four rounds for time:
- 50 Double Unders
- 10 Barbell Deadlift
- 10 Dumbbell Cluster
- 10 Wall Ball Shots
- 10 Pullups/Chinups
39. Super Six
Six rounds for time:
- Run 100 meters
- 6 Barbell Hang Clean
- 6 Kettlebell Swings
- 6 Box Jumps
- 6 Thrusters
- 6 Wallball shots
40. Strenuous Seven
Seven rounds for time:
- Run 100 meters
- 7 Barbell Squats
- 7 Pushups
- 7 Situps
41. Energetic Eight
Eight rounds for time:
- 8 Air Squats
- 8 Pushups
- 8 Situps
42. The Noble Nine
Nine rounds for time:
- 9 Box Jumps
- 9 Pushups
- 9 Thrusters
43. Tremendous Ten
Ten rounds for time:
- 10 Double Unders
- 10 Dumbbell Cluster
44. Tabata
EMOM for 20 minutes:
- Air Squats
- Mountain Climber
- Pushups
- Situps
45. Mini HIIT
Three rounds for time:
- 10 squats
- 10 Pushups
- 20-sec Mountain Climber
- 100-meter sprint
46. Floor to Sky
Three rounds for time:
- 15-sec Mountain Climbers
- 10 Vertical Jumps
- 10 Situps
- 10 Box Jumps
- 10 Pushups
- 10 Squat Jumps
47. Michael
3 rounds for time of:
- Run 800 meters
- 50 back extensions
- 50 sit-ups
48. Kettlebell WOD
Perform each exercise for one minute (including rest time) for 20 minutes.
- Minute 1 – 10 Kettlebell Swing
- Minute 2 – 10 Goblet Squat
- Minute 3 – 10 Kettlebell Clean and Press
- Minute 4 – 10 Kettlebell Push-up
- Minute 5 – 10 Kettlebell Deadlift
- Minute 6 – 10 Overhead Squat
49. Barbell WOD
Five rounds for time:
- 5 Military Presses
- 5 Barbell Squats
- 5 Barbell Bench Presses
- 5 Barbell Hang Cleans
50. Dumbbell WOD
Perform as many rounds as possible in 20 minutes:
- 10 Steps Farmers Walk
- 10 Dumbbell Clusters
- 10 Dumbbell Step-ups
- 10 Dumbbell Squat Swings
