100 Amazing CrossFit Workouts for Beginners (with PDF)

As a beginner in the world of CrossFit, it’s easy to feel intimidated by the countless number of shirtless buff dudes and chiseled dudettes throwing around insane weights at the local box. If only there were some CrossFit workouts that beginners could do to get better at this darn functional fitness phenomenon without feeling so puny and useless…

Well, well, well, funny you ask that because, no too long ago, we decided to create a collection of CrossFit workouts tailored specifically for beginners; and anyone thinking about taking the plunge for that matter!

We know exactly how scary it is to see movements like double unders, muscle ups, and handstand push ups written on the white board – you’re not doing any of those. The WODs in this list have been designed to be fully accessible and dummy-proof. That way, you too can do CrossFit to the fullest, shirtless even, without having to worry about feeling like you don’t belong.

We also offer the workouts in a downloadable and printable PDF format so that you can take them with you wherever you go.

Jump to the list of workouts.

Workout Plan Structure

When devising this list, we made sure that beginners were the priority. This meant that every single one of these workouts will be do-able by someone who just started or is thinking about starting.

At the same time, we found it imperative that we preserve the fundamental trait that makes the discipline of CrossFit so unique: constantly varied functional movements done at high intensity. The workouts all satisfy the following criteria:

  • Promotes new skill development
  • Combines multiple exercise modalities
  • Includes technical movements, and
  • Activates all 3 metabolic pathways

Movements Used in the Workouts

As a beginner, we discourage any attempts of any movements that require tremendous amount of skill, technique, and strength to execute. So movements like barbell snatches, barbell clean and jerks, handstand push ups, double unders, rope climbs, ARE ALL NOT INCLUDED. Instead, they’ve either been removed or replace with a scaled version.

Below are the list of movements that are included in the workouts, categorised into their respective modalities:

GymnasticsMetabolic ConditioningWeightlifting
Air Squats
Pull-ups
Push-ups
Dips
Pike push ups
Sit-ups
Box Jumps
Lunges
Hanging knee raises
Run
Bike
Row
Single skips
Wall Balls
Burpees
Back Squats
Front Squats
Goblet squats
Deadlifts
Dumbbell cleans
Presses
Dumbbell snatches
Medicine Ball Drills
Kettlebell Swings
Dumbbell thrusters
Sumo deadlift high-pulls
Man makers
Exercises by Modalities

Each modality on their own improves one’s fitness capabilities in different ways. But as a combination, they form a potent mix that will help increase agility, bodyweight control, coordination, cardio capacity, and strength and power.

Can I scale the WODs in this list?

Yes of course! Not everyone will be at the same level of abilities, even as beginners, and we would prefer that you did not miss any of the workouts if possible. So if there are any movements that you think you can’t do, then by all means scale it.

On the other hand, if you wanted to go the other way and perform more advanced movements or go heavier, go for it! But remember, these workouts were designed specifically for beginners and with safety in mind, so please consult a certified coach for advice.

The Workouts

WOD #1:WOD #2:WOD #3:
Every 5 mins for 4 rounds
3 deadlifts (60/40)
6 push up
9 air squat
Rest 1 min
For time
50 overhead plate lunges (10/5)
10 renegade rows
40 O/h plate lunges
8 renegade rows
30 O/h plate lunges
6 renegade rows
20 O/h plate lunges
4 renegade rows
10 O/h plate lunges
2 renegade rows
15 min AMRAP
2 man makers (12.5/7.5)
10 deadlifts (50/30)
200m run
WOD #4:WOD #5:WOD #6:
5 rounds for time
20 Wall balls
10 Box jumps
20 Sit ups
For time
65 wall balls (14/10)
75 single skips
10 goblet squats (24/16)
800m run
10 goblet squats
65 single skips
75 wall balls
3 rounds for time
400m run
20 ring rows
WOD #7:WOD #8:WOD #9:
12 min AMRAP
5 Deadlifts (70/50)
10 Bench presses
15 Push ups
800m Run
40 air Squats
30 sit ups
20 burpees
10 pull ups
800m Run
3 rounds for time
10 box jumps
20 sit ups
30 goblet squats
200m run
WOD #10:WOD #11:WOD #12:
200 Single skips
100 Sit ups
100 Air squats
50 Burpees
8 min AMRAP
9 burpee step ups (24/20)
18 KB swings (16/12)
15 min AMRAP
8 hanging knee raises
8 DB lunges (10/5)
8 DB push press
WOD #13:WOD #14:WOD #15:
5 rounds for time
12 Band assisted pull ups
18 Wall balls
Tabata burpees14 min AMRAP
10 ring rows
8 DB cleans
3 deadball over shoulder
WOD #16:WOD #17:WOD #18:
14 min AMRAP
50 Single skips
12 Sumo deadlift high pulls (30/20)
8 KB swings (20/12)
4 rounds for time
10 air squats
10 sit ups
10 push ups
10 ring rows
10 burpees
10 min AMRAP
20 DB lunges
30 sit ups
WOD #19:WOD #20:WOD #21:
For time
800m run
50 ring rows
100 push ups
150 squats
800m run
12 min AMRAP
18 KB sumo deadlift high pulls (20/12)
100m sprint
18 KB swings
100m sprint
10-8-6-4-2
Burpees
Deadlifts (70/40)
200m rum
WOD #22:WOD #23:WOD #24:
30 min AMRAP
500m row
50 Steps ups
100 Single skips
15 sit ups
50 push ups
15 sit ups
50 air squats
15 sit ups
50 lunges
15 sit ups
For time
45 hanging knee raises
45 KB swings
45 med ball cleans
150 single skips
WOD #25:WOD #26:WOD #27:
20min AMRAP
30 sit ups
15 box jumps
5 DB push presses (15/7.5)
10 rounds for time
2 deadlifts (80/50)
5 bar facing burpees
30 single skips
5 rounds for time
10 push ups
20 ring rows
30 sit ups
40 air squats
WOD #28:WOD #29:WOD #30:
3 min AMRAP
10 ring rows
10 burpees
10 KB swings (20/12)
Max effort jumping lunge holding medball
Rest 1 min
Repeat for 5 rounds
12 min AMRAP
20 medball cleans (14/10)
8 devil presses
15 min AMRAP
50 single skips
10 sumo deadlift high pulls (40/5)
10 burpees
200m run
WOD #31:WOD #32:WOD #33:
8 rounds for time
8 burpees
100m run
8 goblet squats
100m run
20 min AMRAP
20 sit ups
20 DB snatches
20 burpees
40 single skips
15 min AMRAP
30 wall balls
20 sit ups
10 sumo deadlift high pulls (40/30)
WOD #34:WOD #35:WOD #36:
For time
75 wall balls
150 sit ups
75 wall balls
15 min AMRAP
20 jumping lunges
10 cal bike
50 single skips
5 plate thrusters (10/5)
For time
50 box jumps
50 cal row
50 burpees
WOD #37:WOD #38:WOD #39:
15-12-9-6-3
DB burpees
DB thrusters
4 rounds for time
10 knee raises
15 overhead plate lunges (10/5)
20 mountain climbers
5 rounds for time
50m KB farmers carry (16/12)
50m KB front rack carry
400m run
WOD #40:WOD #41:WOD #42:
10 min AMRAP
12 KB swings (20/12)
12 push ups
12 ring rows
15 Rounds
5 wall balls
1 man maker (12.5/7.5)
14 min AMRAP
400m run
30 overhead plate lunges (10/5)
30 sit ups
WOD #43:WOD #44:WOD #45:
12 min AMRAP
12 x plate overhead lunge (10/5)
15 x pike push ups
60 x single skips
2 rounds for time
20 box jumps
20 DB box step overs
2 rounds for time
50 hanging knee raises
50 box jumps
800m run
WOD #46:WOD #47:WOD #48:
For time
100 cals bike
100 cals ski
100 cals rower
7 burpees every 2 mins
3 rounds for time
400m run
15 knee raises
10 KB swings
2 rounds for time
30 burpees
25 KB swings (24/16)
20 ring rows
15 hollow rocks
WOD #49:WOD #50:WOD #51:
10 min AMRAP
20 KB swings
20 sit ups
20 jumping lunges
21-15-9
DB deadlifts
DB push presses
3 rounds for time
21 wall balls
15 ring rows
9 DB push presses (15/10)
WOD #52:WOD #53:WOD #54:
12 min AMRAP
10 DB box step over (12.5/7.5)
15 box jumps
20 mountain climbers
For 20 minsMin 1 – AMRAP wall balls
Min 2 – AMRAP push ups
Min 3 – AMRAP burpees
Min 4 – plank
Min 5 – rest
Repeat for 4 rounds
4 rounds for time
30 air squats
400m run
30 jumping lunges
WOD #55:WOD #56:WOD #57:
3 rounds for time
12 renegade row (15/10)
800m run
6 rounds for time
200m run
10 KB swings
10 sit ups
For time
2 consecutive double unders
15 hanging knee raises
20 KB swings
30 overhead plate lunges (10/5)
30 sit ups
30 KB sumo deadlift high pulls
WOD #58:WOD #59:WOD #60:
10 min AMRAP
80 single skips
20 DB snatch (15/10)
10 burpees over DB
Tabata
KB swings
KB lunges
Tabata
Burpee box jump overs
Devil presses (12.5/7.5)
WOD #61:WOD #62:WOD #63:
50 cal row
50 devil presses
50 sit ups
50 cal bike
For time
20 back squats (50/30)
1.6km run
20 back squats
For max reps
1 min goblet squats (16/12)
1 min ring rows
1 min burpees
1 min single skips
Rest 1 min
Repeat for 4 rounds
WOD #64:WOD #65:WOD #66:
12 min AMRAP
8 sumo deadlift high pull (60/40)
30 sit ups
100m overhead plate carry (10/5)
20min AMRAP
10 pike push ups
5 hanging knee raises
20 KB swings (16/12)
5 hanging knee raises
40 single skips
3 rounds for time
50 KB lunges (12/8)
50 wall balls
500m row
WOD #67:WOD #68:WOD #69:
3 rounds for time
20 right arm overhead DB lunge (15/10)
10 knee raises
20 left arm overhead DB lunge
10 band assisted pull ups
Double tabata
(40 secs work, 20 secs rest)
Sit ups
Hanging knee raises
Plank
For time
200 single skips
100 KB swings (12/8)
100 single skips
60 DB push presses (10/5)
WOD #70:WOD #71:WOD #72:
3 rounds for time
100 single skips
50 air squats
25 deadlifts (50/30)
10-1
Deadball slams
Deadball lunges
5 rounds for time
20 deadball lunges
5 man makers (12.5/7.5))
10 cal bike sprint
WOD #73:WOD #74:WOD #75:
10 min AMRAP
7 pull ups
10 push ups
7 wall balls
40 DB push presses (12.5/7.5)
30 hand release push ups
20 hanging knee raises
10 pull ups
20 hanging knee raises
30 hand release push ups
40 DB push presses
4 rounds for time
400m run
15 KB swings (16/12)
20 sit ups
12 hanging knee raises
WOD #76:WOD #77:WOD #78:
3 rounds for time
5 back squats (off the rack)
10 Knee raises
15 DB snatch (15/10)
3 rounds for time
50 single skips
12 deadlifts (60/40)
400m run
100m waiters carry (10/5)
For time
75 KB swings (16/12)
50 box jump overs
25 DB cleans (15/10)
50 box jump overs
75 KB swings
WOD #79:WOD #80:WOD #81:
2 rounds for time
40 air squats
30 burpees
25 KB swing (16/8)
15 ring rows
For 10 min
20 DB snatches (12.5/7.5)
10 burpee box jumps
20 min AMRAP
6 devils presses (10/5)
8 DB thrusters
10 x TTB
12 x walking lunges
WOD #82:WOD #83:WOD #84:
3 rounds for time
30 wall balls
20 knee raises
10 overhead plate lunge (10/5)
4 rounds for time
12 strict presses (10/5)
200m run
12 hanging knee raises
200m run
27-21-15-9
Wall balls
Ring rows
WOD #85:WOD #86:WOD #87:
5 rounds for time
20 goblet squats (12/6)
20 KB swings
200m run
For time
40 front squats (bar only)
1 min double under attempts
30 x squat
1 min double under attempts
20 x squat
1 min double under attempts
10 x squat
1 min double under attempts
3 min AMRAP
10 DB push presses (12.5/7.5)
20 sit ups
30 single skips
Rest 1 min
Repeat for 4 rounds
WOD #88:WOD #89:WOD #90:
Every 5 mins for 5 rounds
15 pull ups
15 push ups
15 air squats
Max effort devils presses
Rest 90 secs
15 min AMRAP
20 KB swings (16/12)
20 air squats
20 KB lunges
12 min AMRAP
5 deadlifts (70/50)
10 hand release push ups
15 sit ups
WOD #91:WOD #92:WOD #93:
12 min AMRAP
8 pike push ups
16 wall balls
40 single skips
4 rounds for time
80 single skips
10 renegade rows (15/10)
80 single skips
10 sumo deadlift high pulls (30/20)
In 4 mins perform
16 DB squat cleans
16 DB box step overs
16 DB lunges
Max burpees in remainder
Rest 1 min
Repeat for 4 rounds
WOD #94:WOD #95:WOD #96:
12 min AMRAP
2 devil presses
8 jumping lunges
8 kB swing (16/8)
10 min AMRAP
30 overhead plate lunges (10/5)
20 hand release push ups
10 DB snatches
For time
70 single skips
50 goblet squats (12/8)
30 hanging knee raises
10 DB push presses (12.5/7.5)
5 DB thrusters
10 DB push presses
30 hanging knee raises
50 goblet squats
70 single skips
WOD #97:WOD #66:WOD #99:
5 rounds for time
5 medball cleans (14/10)
10 burpees over DB
15 wall balls
For time
50 hanging knee raises
5 deadball cleans
50 KB swings
5 deadball cleans
25 burpees
5 deadball cleans
25 hollow rocks
5 deadball cleans
25 sit ups
5 deadball cleans
In 3 mins perform
20 DB snatches (15/10)
10 ring rows
Max wall balls in remainder
Rest 2 min
Repeat for 4 rounds
WOD #100:
For time
40 deadlifts (30/20)
15 x bar facing burpees
30 deadlifts (40/30)
15 x bar facing burpees
20 deadlifts (50/40)
15 x bar facing burpees
10 deadliftss (60/50)

Will These Workouts Help Me Build Muscle?

Look at these buff dudes below. Look at em, just look at em! Ok stop. No, these workouts will definitely not make you look like them. But they will walk you down the path that will help give you the tools and foundational skills and strength to be able to potentially look like them… key word POTENTIALLY!

Crossfit bodies

The guy in the middle is Rich Froning, arguably the greatest CrossFitter to ever live, won the CrossFit Games 4 times in a row. The guy on the left, Matt Chan and the tank on the right, Jason Khalipa (also a CrossFit games champ) are also both seasoned CrossFit athletes.

But you don’t have to win the CrossFit games 4 times in a row to look like them. Consistency is key and having the list of CrossFit workouts we devised by your side will help you get part of the way.

CrossFit incorporates a plethora of traditional and Olympic weightlifting methodologies as part of its training as well as plenty of bodyweight and calisthenics type exercises that all lead to muscle gains and lean bulk.

This list of workouts, although limited in its movements, still provide the basic fundamentals that will lead to increased hypertrophy and cardio capacity.

DISCLAIMER: We are not affiliated, associated, authorized, endorsed by, or in any way officially connected with the CrossFit brand we illustrate, and those listed here on our site.

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Mike Julom

Mike is an ACE Certified PT and a CrossFit Level 1 Trainer. He is an avid lover of all sports. Basketball, tennis, athletics, volleyball, soccer, squash, golf, table tennis, even darts, you name it! He's a very active CrossFit athlete and has been WOD'ing for over 7 years. With such an intense fitness regime, Mike has learned to take care of his body physically, nutritionally, and spiritually. Mike founded ThisIsWhyImFit as a way to share his vast knowledge of exercises, diets, and general fitness advice.

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