Crossfit Beginner WODs

Crossfit Beginner WODs: 2024

Crossfit Beginner WODs

So, you think you’re ready to join the world of CrossFit, huh? Well, fear not, my friend, because CrossFit Beginner WODs are here to welcome you with open arms.

These workouts are tailor-made for folks like you who are just starting out on their fitness journey. We’ve got a lineup of 5 simple yet effective exercises like air squats, push-ups, sit-ups, burpees, and jumping jacks that will get you sweating in no time.

The goal is to push yourself to your limits and build up that endurance. As you progress, you can track your improvement using different scoring methods.

So, get ready to challenge yourself, embrace the intensity, and dive headfirst into the world of CrossFit with these beginner-friendly workouts.

Let’s do this!

Key Takeaways

  • CrossFit Beginner WODs are tailor-made for beginners starting their fitness journey.
  • These workouts include simple yet effective exercises like air squats, push-ups, sit-ups, burpees, and jumping jacks.
  • Beginner WODs help build endurance and track improvement using scoring methods.
  • Incorporating these workouts helps develop foundational skills and fitness level, providing a foundation for more advanced CrossFit workouts.

Crossfit Kettlebells


5 Top Beginner CrossFit Workouts

To start your CrossFit journey, try incorporating these top beginner workouts into your training regimen. These workouts are designed specifically for beginners who are new to CrossFit and want to build strength and endurance.

One great option is the Countdown WOD, which gradually decreases repetitions for each exercise. This workout targets both strength and endurance, allowing you to push yourself and track your progress.

Another excellent beginner workout is the Simple Burpee Workout, which focuses on cardiovascular fitness and full-body strength. It can be modified to fit different fitness levels, so you can challenge yourself at your own pace.

The Body Weight WOD is also a fantastic choice, as it challenges multiple muscle groups and requires no equipment.

Finally, the Squats, Pull-ups, Presses, and Run WOD is a full-body workout that targets your lower and upper body, as well as your cardiovascular endurance.

Incorporating these workouts into your routine will help you develop the foundational skills and fitness level needed for more advanced CrossFit workouts.


For your introduction to the CrossFit workout known as Cindy, you’ll be performing pull-ups, push-ups, and air squats in an AMRAP format.

Cindy is a beginner-friendly workout that targets multiple muscle groups and promotes overall fitness. It can be modified for different fitness levels, making it accessible to anyone starting their CrossFit journey.

In Cindy, you’ll aim to complete as many rounds as possible in a given time frame, typically 20 minutes. This workout challenges your upper body and lower body muscles while also improving your cardiovascular endurance.

Tabata Intervals

Complete eight rounds of 20 seconds of work followed by 10 seconds of rest in this Tabata Intervals workout.

Tabata Intervals is a high-intensity workout that alternates between two exercises: burpees and sit-ups.

For four rounds, you’ll be giving it your all with burpees, engaging your entire body and building strength in the process.

Then, for the remaining four rounds, you’ll focus on sit-ups, targeting your core and improving your abdominal strength.

This workout is designed to push your limits and improve your cardiovascular fitness.

If you’re looking to challenge yourself even further, you can modify the exercises by incorporating box jumps, air squats, or kettlebell swings.

Get ready to feel the burn and experience the benefits of Tabata Intervals!


How can you challenge your coordination, agility, and core strength as a beginner in CrossFit? One workout that can help you achieve this is called Annie.

Annie is a CrossFit workout designed for beginners that incorporates jump rope and sit-ups in a descending rep scheme.

This workout challenges your coordination by requiring you to perform double unders, which involve jumping rope with the rope passing under your feet twice in one jump. It also tests your agility as you switch between jumping rope and performing sit-ups.

Finally, Annie targets your core strength with the sit-up component of the workout. The table below provides a breakdown of the rep scheme for Annie:

Crossfit Beginner WODs

Exercise Reps
Double Unders 50
Sit-Ups 50
Double Unders 40
Sit-Ups 40
Double Unders 30
Sit-Ups 30
Double Unders 20
Sit-Ups 20
Double Unders 10
Sit-Ups 10

AMRAP and Run

To challenge your endurance and incorporate cardiovascular training into your CrossFit routine, try the ‘AMRAP and Run’ workout.

This 15-minute AMRAP combines strength training exercises like kettlebell swings and box jumps with a dynamic running element. The goal is to complete as many rounds as possible within the given time frame.

The ‘AMRAP and Run’ workout provides a well-rounded challenge for beginners, offering a mix of muscle-building movements and cardiovascular endurance.

You’ll engage your muscles with kettlebell swings and box jumps, pushing yourself to complete as many reps as possible.

And with the addition of running, you’ll elevate your heart rate and improve your overall fitness.


As you progress in your CrossFit journey, another challenging workout to consider is ‘Helen’, which builds on your endurance and strength training from the previous subtopic of ‘AMRAP and Run’.

Helen is a functional fitness workout that combines cardiovascular endurance and strength training elements. It involves a 400-meter run, kettlebell swings, and pull-ups.

The goal is to complete the workout for time, pushing yourself to finish as quickly as possible.

Helen targets multiple muscle groups, including your legs, core, and upper body, helping you improve your overall fitness. This workout is suitable for beginners and can be modified to suit different fitness levels.

Incorporating Helen into your CrossFit beginner WODs will continue to challenge and push you, helping you develop a strong foundation in functional fitness.

Fight Gone Bad

To continue challenging and pushing yourself in your CrossFit journey, incorporate the high-intensity workout known as ‘Fight Gone Bad’ into your beginner WODs.

Fight Gone Bad is a total body workout that will test your strength, endurance, and power. This workout consists of three rounds with one minute per exercise and no rest in between.

You’ll be performing exercises such as wall balls, sumo deadlift high-pulls, box jumps, push presses, and rowing for calories burned. These movements will target your muscles, push your cardiovascular system, and help you build explosive power.

Whether you’re a beginner or an experienced athlete, Fight Gone Bad can be modified to suit your fitness level. So get ready to push yourself to new limits and feel the burn with this challenging workout.


Continuing from the previous subtopic, you can incorporate the baseline workout into your CrossFit Beginner WODs to establish a benchmark and track your progress.

Baseline is a fundamental part of CrossFit training, targeting multiple muscle groups and incorporating both strength and cardio elements.

This workout consists of a 500-meter row, 40 air squats, 30 sit-ups, 20 push-ups, and 10 pull-ups.

By completing this workout for time, you can measure your fitness level and set a baseline to improve upon.

As a beginner, the baseline workout provides a structured starting point to assess your current abilities and track your improvements.

It’s a great way to challenge yourself and see how far you can go.

5 Best Beginner CrossFit Workouts

To incorporate the baseline workout into your CrossFit Beginner WODs and establish a benchmark, you can try out some of the best beginner CrossFit workouts.

These workouts are designed to help you build strength, endurance, and improve overall fitness. Here are five of the best beginner CrossFit workouts to get you started:

Workout Name Description
Countdown WODs These workouts involve decreasing repetitions by 1 for each exercise, targeting strength and endurance.
Cardiovascular WODs Modify the Simple Burpee Workout for different fitness levels to improve cardiovascular fitness and full-body strength.
Bodyweight WODs Challenge multiple muscle groups and improve overall fitness without equipment. These workouts can be done anywhere.
Full-body WODs Squats, Pull-ups, Presses, and a Run target lower body, upper body, and cardiovascular endurance, enhancing strength and speed.
Explosive Power WODs Modify Burpee Box Jumps to challenge cardiovascular fitness, explosive power, and coordination. These workouts can be adjusted for different fitness levels.

These workouts will help you progress in your CrossFit journey and become more confident in your abilities. Remember to listen to your body and modify the workouts as needed.

With consistency and dedication, you’ll be on your way to achieving better toes to bar and mastering muscle up drills. Enjoy the journey!

5 WODs for CrossFit Beginners

If you’re new to CrossFit, you can start with WODs specifically designed for beginners. These workouts, known as CrossFit Beginner WODs, are perfect for those just starting their fitness journey.

The goal of these workouts is to introduce you to the intense and effective training methods of CrossFit, while also helping you build endurance and strength.

CrossFit Beginner WODs typically involve simple yet effective exercises like air squats, push-ups, sit-ups, burpees, and jumping jacks.

They’re designed to be challenging but achievable, allowing you to progress at your own pace. As you become more comfortable with these workouts, you can gradually increase the intensity and challenge yourself even more.

Crossfit Beginner WODs

Frequently Asked Questions

What Should I Wear for a Crossfit Beginner Workout?

For a CrossFit beginner workout, wear comfortable athletic clothing that allows for a full range of movement. Opt for supportive shoes, like cross-training or running shoes, and don’t forget a water bottle to stay hydrated during the intense workout.

Is It Necessary to Have Any Prior Fitness Experience Before Starting Crossfit?

No prior fitness experience is necessary to start CrossFit. The workouts are designed to be challenging yet scalable for all fitness levels. With dedication and guidance, you can build strength, endurance, and confidence in your abilities.

Can I Do Crossfit Workouts at Home or Do I Need to Join a Gym?

Yes, you can do CrossFit workouts at home or join a gym. It’s up to you! Both options have their advantages, but joining a gym gives you access to equipment and a supportive community.

Are There Any Modifications or Alternatives for the Exercises in Crossfit Beginner Wods?

Yes, there are modifications and alternatives for the exercises in CrossFit Beginner WODs. These modifications can help you scale the workouts to your fitness level, so you can still challenge yourself and progress without feeling overwhelmed.

How Often Should I Do Crossfit Workouts as a Beginner?

As a beginner, you should aim to do CrossFit workouts three to four times a week. This frequency allows your body to adapt and recover while still making progress. Listen to your body and adjust as needed.

What are some good Crossfit WODs for beginners?

Some good Crossfit WODs for beginners include air squats, lunges, and sit-ups, as well as simpler movements like dumbbell or barbell exercises with lighter weights.

What does WOD stand for in Crossfit?

WOD stands for “Workout of the Day,” and it refers to the specified workout that is to be completed for a particular day in Crossfit training.

What are benchmark workouts in Crossfit?

Benchmark workouts in Crossfit are specific workouts that are used as a standard measure of performance and progress. These workouts are often repeated at regular intervals to track improvements.

What are some common mistakes to avoid in Crossfit workouts?

Some common mistakes to avoid in Crossfit workouts include improper technique, using too much weight too soon, neglecting rest and recovery, ignoring warm-ups, and pushing beyond individual physical limits.

How can I scale Crossfit workouts for beginners?

Crossfit workouts can be scaled for beginners by reducing the number of reps, using lighter weights, modifying movements to simpler variations, and allowing longer rest periods between sets.


In conclusion, CrossFit Beginner WODs are a fantastic way to kickstart your fitness journey.

With a variety of workouts designed specifically for new athletes, you’ll be able to challenge yourself and build endurance while incorporating simple yet effective exercises.

These workouts allow you to track your progress and push your limits, making it an engaging and rewarding experience.

So, don’t hesitate to dive into the world of CrossFit and start your fitness journey with these beginner-friendly workouts.

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