CrossFit is an intense total body workout designed for individuals of any fitness level. The following workouts are challenging for everyone, but were designed for those who are motivated to get great results, even if they don?t have a whole lot of experience. These workouts can all be modified by reps, rounds, or even equipment (like substituting dumbbells for kettlebells, or medicine balls for weighted plates.
Once you?ve caught your breath and picked yourself off the floor, don?t forget to record your results with Wodify Perform in the gym or on your smartphone so you can stay on track and meet your goals. If you?re a member of a gym that doesn?t use Wodify for performance tracking, forward them this blog post! Your fellow athletes will thank you 🙂
(If you missed Part 1 with more beginner workouts, check it out here.)
1. Up The Ladder
For time:10 squats20 sit ups20 squats20 push ups30 squats20 sit ups40 squats20 push ups50 squats?
2. Defying Gravity
15 minute EMOM (Complete all reps, every minute on the minute, for 15 minutes.)5 burpees10 jumping lunges5 squats?
3. Feel The Burn
18 min AMRAP (Complete as many reps as possible in 18 minutes)9 Russian twists9 Lunges on plate (L+R=1)9 squats with plate9 sit ups with plate9 mountain climbers (L+R=1)9 pull ups?
4. Black and Blue
30 min AMRAP5 burpees10 25-pound dumbbell shoulder presses (each arm)15 box jumps20 DB 25# front squats25 sit ups300 meter run?
5. All Boxed In
5 rounds:10 35-pound kettlebell goblet squats10 box jumps20 35-pound Russian kettlebell swings20 box jumps?
6. The Burpee Row
500 meter row10 burpees400 meter row15 burpees300-meter row20 burpees 200 meter row25 burpees?
7. Take Your Medicine
3 rounds:20 14-pound medicine ball cleans200 meter row20 14-pound wall balls200 meter row?
8. Road Trip
4 rounds:15 cal bike15 anchored leg raises?
9. Bar Crawl
3 rounds5 Burpees10 70-pound kettlebell deadlift15 Toes-to-Bar?
10. Heart of Gold
21?15?9Pull upsSquatsSit ups?
11. Fast and Loose
10 EMOM3 85-pound barbell deadlifts3 85-pound power cleans3 85-pound front squats3 box jumps to a 20? box?
12. Wicked Game
10 min AMRAP10 burpees10 25-pound dumbbell squats 10 25-pound dumbbell push presses?
13. Ring the Bell
4 rounds:6 box step-ups with a kettlebell10 push ups14 Russian kettlebell swings18 goblet squats ?
14. Quad Goals
2 min- bike2 min ? squats2 min ? bike2 min- push ups2 min- bike2 min- sit ups ?
15. Push, Sit, & Run
400 meter run10 push ups400 meter run10 sit ups400 meter run10 push ups400 meter run10 sit ups?
BONUS WOD: The Grazing Rhino
8 minute AMRAP:6 pull ups6 alternating dumbbell snatches
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