CrossFit is a methodology of training that seeks to develop all physical capacities: cardiovascular endurance, muscular endurance, strength, flexibility, power, speed, coordination, agility, balance and accuracy.
It is based on functional movements — push, pull, run, jump or lift weight — performed at high intensity and with constant variability.
The goal is not to specialize in a single discipline, but to prepare you for any physical challenge.
A single workout can mix Olympic lifts, gymnastic movements and cyclic exercises like running, rowing or jump rope. You can work with external load (barbell, dumbbells, kettlebells), with machines (ski, rower, bike) or only with your own bodyweight. That combination is what makes each session complete, demanding and different.
What is a WOD?
WOD (Workout Of the Day) is the day's workout. It is the specific structure that is performed in each training session in your Box.
It is not a mere list of exercises.
A good WOD is designed with intention: it controls volume, intensity, metabolic stimulus and movement combination.
It's not about mixing exercises at random.
A well-programmed WOD is demanding, measurable and repeatable. That's why many workouts have proper names and become references within the community.
And when you start training regularly, there are three basics that end up being part of any athlete's kit: a good gymnastics grips to protect the hands in any gymnastic exercise; a belt that provides stability when you start moving heavy loads; and a jump rope adjusted to your level to maintain rhythm and efficiency in double-unders.
10 Classic WODs Every CrossFitter Should Try
Here are some of the best-known and most repeated in Boxes around the world:
10. GRACE
For Time:
- 30 Clean&Jerk (61 / 43 kg)
Continuous power. There's no complex strategy here: bar, breathing and decision.
9. AMANDA
9-7-5 Reps For Time:
- Ring Muscle-Ups
- Squat Snatches (61 / 43 kg)
This WOD tests both strength and technique. These are movements that require mastery and a lot of concentration.
CrossFit Games athletes can go under 3 minutes in this WOD.
8. ANNIE
If you're one of those who enjoy the sound of the rope cable spinning at supersonic speeds (something you'll do like no one else with a Fire 2.0 Jump Rope) This WOD is for you:
For time:
50-40-30-20-10 Reps For Time:- Double-Unders
- Sit-Ups
If you want to train your double-unders, we recommend you start with the Earth 2.0.
Its heavier handles and cable will allow you to better control the movement, while increasing your endurance and speed for future WODs or competitions.
Soon you'll wish to have in your hands our light and ultra-fast Fire 2.0 and Cyclone.
7. HELEN
A fan of running?
3 rounds For Time:
- 400 m run
- 21 Kettlebell Swings (24 / 16 kg)
- 12 Pull-Ups
Remember that the kettlebell must create a vertical line above your head on each rep and that in the pull-ups your chin must clear the bar twelve times.
6. ZEUS
The name of the God of Olympus fits this WOD perfectly. If you're one of the crossfitters who enjoy doing long-duration workouts with many exercises… this one is for you.
3 rounds For Time:
- 30 Wall Balls (9 / 6 kg)
- 30 Sumo Deadlift High Pull (35 / 25 kg)
- 30 Box Jumps (50 cm)
- 30 Push presses (35 / 25 kg)
- 30 Row Cal
- 30 Push-Ups
- 10 Body Weight Back Squats
5. DIANE
Strength combined with gymnastics.
21-15-9 Reps For Time:
- Deadlift (102 / 70 kg)
- Handstand Push-Ups
Heavy and technical. The combination of maximal strength and inverted control demands power and stability.
4. FIGHT GONE BAD
The fight gone wrong…
3 Rounds for Total Reps in 17 minutes:
- Wall-Ball Shots (9 / 6 kg)
- 1 min Sumo Deadlift/High Pull (35 / 25 kg)
- 1 min Box Jump (50 cm)
- 1 min Push Press (35 / 25 kg)
- 1 min Row (1 Cal = 1 Rep)
- 1 min Rest
This WOD was personally designed by Greg Glassman, creator of CrossFit, to train the anaerobic endurance of MMA fighters.
The name "Fight Gone Bad" comes from the fact that these were the three words the legendary B.J. Penn uttered exhausted on the floor after finishing this workout for the first time.
3. MURPH
We head into the top 3 of our particular ranking with a WOD that counts its repetitions by the hundreds. Yes, you read that right, hundreds of repetitions in each exercise.
- 1 mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Squats
- 1 mile Run
These CrossFit routines use our own bodyweight, but don't be fooled by the apparent simplicity of the movements. We assure you that the 200 push-ups will test your pecs' endurance and that running 1 mile won't be the same when you have 300 squats on top of it.
2. CHAD
- 1000 Step-Ups (50 cm) with weighted vest or backpack (20 / 16 kg)
If the most torturous three minutes of your life had to bear someone's name, they would surely be called FRAN We can assure you there is practically unanimity in the CrossFit world about which WOD is able to push you furthest in less time.
The WOD Fran will send lactic acid through the roof in a way only those who have tried it know, by the end of the workout you'll be good for very little.....
21-15-9 Reps For Time:
- Thrusters (43/30 kg)
- Pull-Ups
The world record is set at 1:45 by Maria Flowers in the women's category and 1:47 by Zac Hare in the men's category. Simply incredible.
If you want to cross the thin line between pain and suffering, don't think twice. These functional exercise routines, like the WOD FRAN, are for you.
If you liked it, share these CrossFit routines on social media and tell us how many of these WODs you've tried 😉
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