CrossFit Workouts of the Day (WODs) for Every Fitness Level

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In the world of fitness, CrossFit has gained tremendous popularity for its high-intensity workouts and emphasis on functional movements. CrossFit Workouts of the Day, commonly known as WODs, are the cornerstone of CrossFit training. These workouts are designed to challenge individuals at every fitness level and help them achieve their desired fitness goals.

Beginner WODs

For beginners who are just starting their fitness journey, there are several CrossFit WODs that provide a solid foundation while gradually increasing intensity. These workouts focus on building strength, improving mobility, and developing proper technique. Here are a few examples:

1. EMOM (Every Minute on the Minute)

This workout involves performing a specific exercise or set of exercises at the beginning of every minute, resting for the remaining time. Beginners can start with basic bodyweight movements such as air squats, push-ups, or lunges. As they become more comfortable, they can gradually increase the repetitions or incorporate light weights.

2. AMRAP (As Many Rounds as Possible)

In an AMRAP workout, individuals aim to complete as many rounds as possible within a specific time frame. Beginners can choose simpler exercises like jumping jacks, kettlebell swings, or box step-ups. The focus should be on maintaining proper form and gradually increasing the number of rounds as their fitness level improves.

Intermediate WODs

For those who have progressed beyond the beginner stage and are ready for more challenging workouts, intermediate WODs provide the perfect blend of strength, endurance, and skill development. These workouts push individuals to their limits and help them break through plateaus. Here are a few examples:

1. Fran

Fran is a benchmark WOD that consists of 21 thrusters (a combination of a front squat and overhead press) and 21 pull-ups, followed by 15 repetitions of each exercise, and finally 9 repetitions. Intermediate athletes can modify the weight and scale the pull-ups to jumping pull-ups or assisted pull-ups to match their current fitness level.

2. Cindy

Cindy is a bodyweight WOD that challenges individuals with a combination of pull-ups, push-ups, and air squats. The workout consists of as many rounds as possible in 20 minutes. Intermediate athletes can aim for completing 10-15 rounds, adjusting the intensity based on their capabilities.

Advanced WODs

For those who have reached an advanced fitness level and crave even more intense challenges, advanced WODs will put their limits to the test. These workouts require high levels of strength, endurance, and mental toughness. Here are a few examples:

1. Murph

Murph is a legendary CrossFit WOD that demands physical and mental fortitude. The workout consists of a one-mile run, followed by 100 pull-ups, 200 push-ups, 300 air squats, and another one-mile run. Advanced athletes can attempt a weighted vest version or break down the repetitions into manageable sets.

2. The Seven

The Seven is an intense WOD that includes seven rounds of seven different exercises, including burpees, handstand push-ups, and kettlebell swings. This workout demands exceptional strength, endurance, and determination, making it a favorite amongst advanced CrossFit athletes.


CrossFit WODs cater to individuals at every fitness level, ensuring a challenging yet scalable workout experience. Whether you are a beginner, intermediate, or advanced athlete, CrossFit offers a wide range of workouts to help you achieve your fitness goals. So, lace up your shoes, find a CrossFit box near you, and let the WODs guide you towards a stronger, fitter you.

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