CrossFit WODs

Wondering what kind of thing you’ll be doing at CrossFit? Or want to try out some workouts at home before committing? Here’s some example CrossFit WODs (workout of the day) to you a few ideas.

NB. Have a look at our blog on ‘How to Speak CrossFit’ if anything doesn’t make snse!

3RFT (rounds for time)

Run 800m 

50 Sit ups

50 Squats


EMOM 36 - Every minute on the minute for 36 minutes

Row 250/200m

14-20 Alt Dumbbell snatch

Row 250/200m

50-100 Speed steps 

Row 250/200m

10-15 Down ups


3 x 3min AMRAP - As many rounds as possible 3 x through

8 Power Clean 60/40kg

6 Press ups 

Rest 90 secs 

Followed by 3 min Amrap 

12 Deadlift 60/40

8 OTB (over the bar) Burpees 

Rest 90 secs


15 Min EMOM - every minute on the minute for 15 minutes

1st 3 Squat cleans

2nd 12 Alternating lunges with 2 dumbbells at your side

3rd 6 Front squat 

4th Rest 


5FT - 5 rounds for time

20 then 15 then 10

Power Clean 

Press ups


5 Rounds of

15 Overhead snatch 50kg/35kg

15 Pull-ups 

30 DU's (double unders) 

Rest 90 secs