19 Fun CrossFit Workouts For Beginners and Athletes
CrossFit is all about variety and excitement, offering workouts that keep you engaged and motivated every time you train. (1)
If you’re looking for a way to mix fun with fitness, you’ve found the right place.
This blog highlights 19 challenging CrossFit workouts for both beginners and seasoned athletes.
You’ll discover workouts that are scalable, unique, and designed to keep you coming back for more.
Each workout focuses on building foundational strength, improving your overall fitness, and pushing your limits.
Whether you’re just starting out or preparing for the next CrossFit Games, there’s something here for you.
By the end of this guide, you’ll have a variety of workouts to try and a better understanding of why CrossFit is so enjoyable.
10 Fun CrossFit Workouts for Beginners
If you’re just starting your CrossFit journey, these Crossfit WODs are perfect for building your fitness foundation.
Each one features simple movements and scalable intensity, ensuring you can focus on good form while having fun.
These beginner-friendly WODs are designed to challenge you without overwhelming you.
1. Airborne Starter
Perform a 10-minute AMRAP of:
- 10 air squats
- 10 push-ups (scale to knees if needed)
- 10 sit-ups
This workout is simple but effective in getting your whole body moving.
2. Row-Run Duo
Complete 3 rounds for time:
- 400m row
- 200m run
This combination improves your endurance and elevates your heart rate.
3. Squat and Press
Spend 10 minutes practicing:
- 15 Air squats
- 15 shoulder presses (95/65 lbs)
Focus on learning proper technique, as this sets the foundation for future movements.
4. Beginner’s Burner
Perform a 15-minute AMRAP of:
- 5 burpees
- 10 dumbbell deadlifts (50/35 lbs)
- 15 jumping jacks
This workout is great for conditioning and strength.
5. Jumpstart
Complete 3 rounds of:
- 30 seconds of jump rope
- 10 lunges (each leg)
- 10 ring rows
Jump rope enhances coordination, while ring rows prepare you for pull-ups.
6. Baseline Builder
Perform 1 round for time:
- 500m row
- 30 air squats
- 25 sit-ups
- 20 push ups
This workout is a benchmark for assessing your initial fitness level.
7. Wall Ball Wonder
Perform a 7-minute AMRAP of:
- 10 wall balls (20/14 lbs) to (10/9′)
- 10 dumbbell cleans (50/35 lbs)
It’s a great way to work your lower body and coordination.
8. Tabata Taster
Complete 8 rounds of 20 seconds work and 10 seconds rest:
- Sit-ups
- Air squats
This is a quick, effective way to build strength and endurance.
9. Simple Cindy
Perform a 10-minute AMRAP of:
- 5 pull ups (use a band if needed)
- 10 push-ups (on knees if necessary)
- 15 air squats
This beginner-friendly version of a CrossFit classic is perfect for building confidence.
10. Box Basics
Perform a 12-minute EMOM:
- 10 box step-ups (use a low box)
- 5 push-ups
- Rest for the remaining time
This workout balances effort and recovery, helping you maintain intensity.
These workouts are a great way to start your CrossFit training program while keeping it fun and approachable.
9 Advanced CrossFit Workouts for Competitive Athletes
For those aiming to push their limits, these advanced workouts will test your strength, endurance, and mental toughness.
Expect high-intensity movements, challenging rep schemes, and opportunities to demonstrate your technical skill.
1. “Fran Plus”
- 21-15-9:
- Thrusters (95/65 lbs)
- Pull-ups
- Follow with a 2-minute rest, then perform 21-15-9:
- Burpee box jump overs (24”/20”)
- Dumbbell push presses (50/35 lbs)
This workout tests your ability to sustain intensity under fatigue.
2. “Barbell Blitz”
For time:
- 30 squat cleans (185/135 lbs)
- 30 front squats (185/135 lbs)
- 30 push presses (185/135 lbs)
Your ability to manage heavy barbell movements and pacing is key here.
3. “Hero’s Grind”
Perform a 30-minute AMRAP:
- 5 rope climbs
- 10 handstand push-ups
- 15 GHD sit-ups
- 20 wall ball shots (20/14 lbs)
This 30 min AMRAP hero WOD demands skill, endurance, and mental grit.
4. “The Chipper Challenge”
Complete for time:
- 100 double-unders
- 50 pull-ups
- 40 kb swings (70/53 lbs)
- 30 barbell squats (225/155 lbs)
- 20 wall walks
- 10 muscle-ups
This CrossFit chipper WOD includes high-skill gymnastics and heavy lifting.
5. “Partner Pain Train”
In teams of 2, complete for time:
- 400m shuttle run (relay style)
- 60 synchro box jump overs (24”/20”)
- 40 squat cleans (155/105 lbs) split between partners
- 20 rope climbs
Work with your partner to strategize and split the required tasks efficiently.
6. “Push-Pull Power”
For time:
- 5 rounds of:
- 12 bench press (body weight)
- 12 strict pull-ups
- 12 push-ups
This workout challenges your upper body strength and stamina.
7. “Fight Gone Brutal”
Perform 3 rounds for max reps:
- 1 minute: barbell thrusters (95/65 lbs)
- 1 minute: box jumps (24”/20”)
- 1 minute: kb swings (70/53 lbs)
- 1 minute: burpees
- 1 minute: rest
This advanced version of “Fight Gone Bad” pushes your whole body to its limits.
8. “Weight Vest Warrior”
For time (with a 20/14 lb weight vest):
- 1-mile run
- 100 push-ups
- 100 air squats
- 50 pull-ups
This workout rewards grit and endurance, challenging even the fittest athletes.
9. “Sprint to Finish”
Perform 5 rounds for time:
- 200m run
- 10 deadlifts (315/225 lbs)
- 10 high pulls (135/95 lbs)
- 1-minute rest
This workout tests explosive power and your ability to recover quickly.
What Makes CrossFit Workouts Fun?
CrossFit workouts combine strength, cardio, and gymnastic movements for a dynamic experience every time.
You’ll find the variety irresistible, with workouts changing daily to keep things fresh and exciting.
This variety ensures you’re never stuck in a boring fitness routine.
CrossFit fosters a sense of community by bringing people together with similar fitness goals.
Every workout is designed to be scalable, so you can find a version that suits your fitness level.
Inclusivity is key, and your fellow athletes and coaches will help you feel right at home.
The mix of creativity and camaraderie makes each workout feel like a unique challenge.
No matter your experience, you’ll always find a great workout that keeps you coming back.
Tips for Scaling and Progression
Scaling and progression are critical for maximizing results while staying safe.
Whether you’re a beginner adapting an advanced workout or an experienced athlete looking to up the ante, these tips can help you tailor your training effectively.
For Beginners: How to Adapt Advanced Workouts
- Lower Weights
Use lighter weights or dumbbells instead of a heavy barbell.
For example, substitute 135/95 lbs squat cleans with 75/55 lbs or kettlebell swings. - Reduce Reps or Rounds
Cut the number of repetitions or rounds to fit your current endurance level.
For a workout calling for 50 pull-ups, start with 20 or use a band for assistance. - Modify Complex Movements
Replace high-skill exercises with simpler versions.
Handstand push-ups can become seated dumbbell presses or push-ups from your knees. - Adjust Time Caps
Shorten the workout duration to focus on maintaining good form.
If a workout is a 20-minute AMRAP, try a 12-minute version instead. - Prioritize Form Over Speed
Move deliberately, focusing on mastering technique before increasing intensity.
Consistent good form reduces the risk of injury and builds confidence in the movements. (2)
For Advanced Athletes: Ways to Challenge Yourself Further
- Increase Loading
Use heavier weights than prescribed to push your strength limits.
Add a weight vest for bodyweight exercises like pull-ups or air squats. - Faster Completion Times
Focus on reducing rest periods between sets and maintaining a faster pace.
Time your rounds and aim for the fastest time while maintaining good form. - Increase Reps or Rounds
Scale up the number of repetitions or rounds for higher volume.
For example, turn a 5-round workout into 6 rounds, or add 10% more reps per movement. - Add Complexity
Combine movements or add elements that demand greater coordination.
For example, add a double-under component to a chipper workout or a rope climb after box jumps. - Emphasize Skill Work
Dedicate time to mastering technical skills like muscle-ups or squat cleans under fatigue.
Performing these movements when tired simulates competition-like scenarios.
The Importance of Technique and Consistency Before Intensity
- Technique Protects You: Proper technique ensures safety, especially with complex movements like deadlifts, wall ball shots, or squat cleans.
- Technique Builds Strength: Performing movements correctly targets the right muscle groups, improving strength and efficiency over time.
- Technqiue Enhances Performance: A solid foundation allows you to add intensity without compromising quality.
Scaling and progression are not just about making workouts easier or harder—they are tools to ensure you’re improving consistently while minimizing the risk of injury.
Remember, the best way to train is by honoring your current level and progressing strategically.
FAQ for Fun CrossFit Workouts
1. Can I do these workouts at home, or do I need a CrossFit gym?
You can do many of these workouts at home with minimal equipment, like dumbbells, jump ropes, or a sturdy box.
For movements requiring specific equipment, such as wall balls or pull-up bars, a CrossFit gym might be the best option.
2. How do I know when to scale a workout?
If you’re unable to maintain good form, complete the required tasks in a reasonable time, or safely handle the prescribed weight, it’s time to scale.
Beginners should start with lighter weights, fewer reps, or simpler movements to build strength and confidence.
3. How can I track my progress in CrossFit workouts?
Keep a log of your workout scores, weights lifted, and times completed.
Apps, journals, or even spreadsheets can help you see improvements over time.
Tracking metrics like heart rate and recovery times can also highlight fitness gains.
4. Are CrossFit workouts suitable for complete beginners?
Yes! CrossFit workouts are highly scalable.
Beginners can replace complex movements with simpler alternatives, reduce reps, or use lighter weights while still reaping the benefits.
Coaches at CrossFit gyms are trained to help you modify workouts to your fitness level.
5. How often should I do CrossFit workouts?
This depends on your fitness level and recovery ability. Beginners might start with 2–3 sessions per week, while advanced athletes could train 5–6 days a week.
Rest and recovery are crucial to avoid overtraining and injury.
Wrapping Up on Fun CrossFit Workous
CrossFit workouts offer an incredible way to build strength, endurance, and mental grit while fostering a sense of community.
Whether you’re just starting out or you’re an experienced athlete, these workouts provide the variety, scalability, and challenge needed to keep you engaged and progressing over time.
Beginner-friendly workouts help you master foundational movements, improve your fitness, and build confidence at your own pace.
Advanced workouts push your limits, test your resilience, and refine your technical skills. Both levels contribute to your fitness journey in unique ways, offering endless opportunities for growth and development.
No matter where you’re starting from, experimenting with both beginner and advanced workouts ensures you’re gaining variety and progression suited to your ability.
The best way to improve is to embrace the challenge, focus on good form, and scale when necessary.
So, grab a friend, pick a workout of the day, and experience the fun and camaraderie that comes with CrossFit.
With these 19 fun and varied workouts, you’re set to enjoy every step of your fitness journey. See you at the pull-up bar!
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References:
1. Claudino, J. G., Gabbett, T. J., Bourgeois, F., Souza, H. S., Miranda, R. C., Mezêncio, B., Soncin, R., Cardoso Filho, C. A., Bottaro, M., Hernandez, A. J., Amadio, A. C., & Serrão, J. C. (2018). CrossFit Overview: Systematic Review and Meta-analysis. Sports medicine – open, 4(1), 11. https://doi.org/10.1186/s40798-018-0124-5
2. Keogh, J. W., & Winwood, P. W. (2017). The Epidemiology of Injuries Across the Weight-Training Sports. Sports medicine (Auckland, N.Z.), 47(3), 479–501. https://doi.org/10.1007/s40279-016-0575-0
