CrossFit has become one of the most popular exercise regimens around – currently, the U.S. has over 5,000 CrossFit gyms across the country.
Not only is it a great way to get in shape, but it’s also a fun challenge. It involves high-intensity workouts that focus on everything from strength training to cardio, making for an intense full-body workout and social experience.
If you’ve been recently hearing the buzz about the latest CrossFit WOD, it’s because there has been a considerable rise in the practice due to its convenience, adaptability, and enjoyability. No matter your skill level, there are plenty of CrossFit WODs that anyone can try at home or outdoors on their own time, so let’s learn how you can get started WODing!
What is a CrossFit WOD?
A CrossFit Workout of the Day (WOD) is a short workout that consists of multiple exercises done in succession, usually focusing on strength training and cardio. The idea behind a CrossFit WOD is to challenge yourself with high-intensity movements and push your body to its limits.
Many times, you’ll find that they involve weightlifting or gymnastics-style moves like
- Pull-ups
- Burpees
- Squats
- Box Jumps
- Lunges
The nature of a CrossFit WOD means that you can do them anywhere, anytime. All you need is space and the right equipment (or sometimes no equipment).
As long as you have the motivation to challenge yourself, you can easily find a CrossFit WOD that fits your needs – plenty of online resources are available to help guide you through each workout.
What Makes a CrossFit WOD So Unique?
The beauty of a CrossFit WOD lies in its simplicity – there are no complicated sets or rep counts. Instead, you focus on completing the workout as quickly as possible while still maintaining good form and technique. This allows you to work at your own pace and adjust the difficulty level of each exercise based on your fitness level.
What’s more, these workouts can be scaled to fit any skill level, making them great for beginners who want to get started with CrossFit and get a taste of it.
CrossFit WODs also help you to develop functional strength and agility, rather than just building muscle. These workouts are designed to be full-body movements that target multiple muscle groups at once, helping you become more athletic overall.
Plus, they tend to be shorter in duration than traditional gym workouts – usually ranging from 10 minutes to an hour – making them perfect for busy schedules.
Top 5 CrossFit WODs
If all that info got you excited about trying a WOD, here are our top five picks for the best CrossFit workouts of the day to help you get started.
Workout: MURPH
Category: CrossFit Hero WOD
MURPH is one of the most popular CrossFit Hero WODs, which honor armed forces members. This one honors SEAL Team Member Lieutenant Michael Murphy. It’s a challenging, full-body workout that consists of:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 squats
- 1-mile run
It should be completed while wearing a 20/14 lb vest.
This workout is an intense test of endurance and strength, but it can be scaled to fit any level of fitness. All you have to do is adjust the reps and rest periods as needed.
You can follow along with this video from WODWell, or you can complete the workout on your own time. The latter is best when you’re first starting.
Workout: LINDA
Category: CrossFit “Girl” Benchmark WOD
LINDA is another famous CrossFit WOD that is designed to push your body to the limit. And just because it’s a “girl” workout doesn’t mean guys can’t do it – it’s just one of a group of CrossFit workouts under female names that test your current fitness level.
It consists of:
- Deadlift (1.5x bodyweight)
- Bench press (bodyweight)
- Clean (3/4 bodyweight) Squat (bodyweight)
The workout is done in three rounds for time and can be scaled depending on your fitness level or the amount of weight you can handle. It’s a great full-body workout that will leave you feeling strong and energized.
You can take a look at this video from the official CrossFit YouTube channel to see 7-time CrossFit Games competitor Chris Spealler show you how it’s done.
Workout: BEAR COMPLEX
Category: CrossFit Benchmark
The BEAR COMPLEX is a great CrossFit WOD for building strength and power. It consists of:
- Power cleans
- Front squats
- Push presses
- Back squats
- Push presses
You’ll do seven sets of this complex, aiming to increase the weight each round. The goal is to finish all seven sets without putting the bar down. This workout will help you gain serious strength and muscle mass in no time!
You can learn how it’s done by watching this video from WODWell. This resource is great because it shows three very different athletes tackling the challenge in their own way, giving you inspiration for your workout.
Workout: LOREDO
Category: CrossFit Hero WOD
LOREDO is a high-intensity Hero workout, like MURPH, named for U.S. Army Staff Sergeant Edwardo Loredo. It consists of:
- Running 400 meters
- 30 air squats
- 15 push-ups
All these are done in 6 rounds for time.
This one’s great for those looking to improve their cardiovascular endurance, as well as strength and power. The 400m runs are sure to get your heart rate up, while the bodyweight exercises will help build muscle. It can be scaled depending on your fitness level or how much weight you can handle.
YouTuber and CrossFit enthusiast Stephan Barker explains how he does the LOREDO workout in this video.
Workout: KAREN
Category: CrossFit “Girl” Benchmark
KAREN is a classic CrossFit WOD that focuses on speed and power. It consists of:
150 wall balls (20/14 lb)
This workout is done for time, so it’s important to focus on form and technique to get the most out of it. With fast-paced movements, your heart rate will be up and you’ll feel the burn!
WODWell gives tips and a demonstration of the workout in this video.
There’s a CrossFit WOD for Everyone
Finding the best CrossFit WOD for you will improve general physical preparedness by targeting various aspects of fitness, including cardiovascular endurance, strength, power, agility, flexibility, coordination, balance, and stamina. The program’s emphasis on constantly varied workouts challenges the body in different ways, leading to well-rounded fitness.
While a CrossFit WOD is highly beneficial, remember that you should still focus on proper coaching, technique, and gradual progression to reduce the risk of injury and ensure safety.
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