Looking for more beginner CrossFit style workouts? I’ve set up a gym on , feel free to sign up (select as your gym) and you can workout and track your progress along with my team… and it’s free!

I have received several requests for beginner CrossFit WOD’s. I still think the best thing you can do is go to your local CrossFit Affiliate and get started. But, if you really want to just get started at home, or maybe you don’t have a local CrossFit Affiliate, here’s my best effort.

Below are a few, solid workouts that I do when I can’t make it to the gym. These are great for me when I’m traveling, and work well to do CrossFit in a hotel room or hotel gym. If you have no experience working out, make sure you check with your doctor first.

Big thanks to for sharing these with me!

A few tricks:

Warm up. Run for 5 minutes, do some jumping jacks, push ups, sit ups, burpees, mountain climbers, move your body for at least 8-10 minutes before you start any work out. Get your joints moving, get sweating. Do not start these cold. Keep a record of how you did on each work out. Write it down, use  (pay) or (free) post it in the comments on this page. Record it, and track your progress. Focus on learning the form for each movement. If you don’t know what it is, ask a CrossFit instructor, or hit up YouTube if you can’t. Attack them. Modify them to your ability (time/reps/rounds), and attack it.

1) Baseline Record time. 500m row (or 400m run) 40 air squats 30 sit ups 20 push ups (knee for mod) 10 burpees

2) Tabata Workout Record total reps. 20 seconds on/10 seconds off 8 rounds each of: Air Squats Push Ups Sit ups Optional 4th movement: Burpees

3) Every Minute On The Minute (EMOTM) 20 rounds Record total reps. 5 Dips (mod doing on a chair) 5 Burpees

4) Escalating/Descalating WOD Record time. 50 push ups 20 air squats 40 push ups 40 air squats 30 push ups 60 air squats 20 push ups 80 air squats 10 push ups 100 air squats

5) Cindy Record rounds. As Many Rounds As Possible (AMRAP) in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats

6) Body-weight Gone Bad Record total reps. 3 rounds: 1 min air squats 1 min push ups 1 min sit ups 1 min burpees 1 min jumping jacks 1 min REST

7) Cindy with no pull up bar Record rounds. As Many Rounds As Possible (AMRAP) in 20 minutes of: 5 burpees 10 push ups 15 air squats

8) 21-15-9 Record time. 21 Dips 21 leg lifts 21 jump squats 15 Dips 15 leg lifts 15 jump squats 9 Dips 9 leg lifts 9 jump squats