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