Use Different Types of CrossFit WOD for Maximum Fitness

CrossFit has taken the fitness world by storm with its high-intensity, varied workouts designed to push your limits. Each day, athletes around the globe tackle the “Workout of the Day” (WOD), a unique blend of exercises that keeps routines fresh and challenging. But with so many types of WODs out there, it can be tough to know where to start.

Whether you’re a seasoned CrossFitter or just getting your feet wet, understanding the different types of WODs can help you tailor your workouts to meet your goals. From AMRAPs to EMOMs, each style brings its own set of challenges and benefits. Let’s dive into the most popular types of CrossFit WODs and discover what makes each one unique.

Understanding CrossFit Workouts of the Day

CrossFit Workouts of the Day (WODs) showcase a broad range of exercises. They challenge individuals with varied fitness goals through intense, functional workouts.

What Is a Workout of the Day (WOD)?

A WOD represents the daily CrossFit workout posted by individual gyms or the main CrossFit website. Elements often include aerobic exercises, weightlifting, and bodyweight movements. Specific examples are running, deadlifts, and push-ups. Each WOD focuses on improving overall fitness through constantly varied training.

The Goals and Benefits of Daily Workouts

Regular WODs aim to promote cardiovascular fitness, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. By varying routines, WODs prevent adaptation, ensuring continuous progression. Benefits include enhanced physical performance, improved body composition, and increased mental toughness. Constant variation in workouts helps to avoid plateaus and keep participants engaged.

Key Types of CrossFit WODs

Understanding the main types of CrossFit WODs helps shape effective workouts. I’ll delve into the various categories and what they entail.

Hero WODs

Hero WODs honor fallen military personnel, law enforcement officers, firefighters, and first responders. These workouts are typically longer and more intense than standard WODs. Examples include “Murph” (1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1-mile run) and “JT” (21-15-9 reps of handstand push-ups, ring dips, push-ups).

Girl WODs

The “Girls” benchmark WODs test specific aspects of fitness. These workouts, named after women, provide standard references to measure progress. Examples include “Fran” (21-15-9 reps of thrusters and pull-ups) and “Helen” (3 rounds of a 400-meter run, 21 kettlebell swings, 12 pull-ups).

The New Girls

“The New Girls” refer to a series of recent benchmark WODs. These workouts offer fresh challenges and modern variations. Examples include “Annie” (50-40-30-20-10 reps of double-unders and sit-ups) and “Eva” (5 rounds of an 800-meter run, 30 kettlebell swings, 30 pull-ups).

Tributes and Memorials

Tributes and Memorial WODs commemorate significant events or individuals beyond the Hero WODs. These workouts often relate to events like Memorial Day (e.g., “Murph”) or honor groups like healthcare workers. They combine various functional movements to challenge participants physically and mentally.

Popular CrossFit WODs Explained

CrossFit boasts a variety of challenging Workouts of the Day (WODs), each designed to push physical and mental boundaries. Below are some of the most popular WODs.


Fran stands as one of the most iconic CrossFit WODs, known for testing an athlete’s strength and cardiovascular capacity. The workout involves:

  • 21-15-9 repetition scheme
  • Thrusters (95/65 lb)
  • Pull-ups

Performing 21 repetitions of thrusters, followed by 21 pull-ups, then 15 of each, and finally, 9 of each. Fran’s rapid pace and intense movements demand proper technique and efficient time management.


Murph honors Navy Lieutenant Michael Murphy and is a staple in CrossFit communities. The workout consists of:

  • 1-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 air squats
  • 1-mile run

Typically done while wearing a 20/14 lb weighted vest, this hero WOD challenges endurance and mental resilience. Participants often scale the workout as needed.


Cindy is a benchmark WOD that measures overall fitness through functional bodyweight movements. The workout features:

  • 20-minute AMRAP (As Many Rounds As Possible)
  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

Cindy requires consistent pacing to maximize rounds completed. It tests strength and stamina, making it ideal for tracking progress over time.

Preparing for Your First CrossFit WOD

Getting ready for your first CrossFit Workout of the Day (WOD) involves more than just showing up. Preparation includes having the right equipment, understanding safety measures, and knowing how to scale the workout to match your fitness level.

Equipment and Gear

Proper gear enhances your performance and reduces the risk of injury. Basic necessities include:

  • Shoes: Lightweight CrossFit shoes with sturdy soles provide stability during lifts and agility movements.
  • Clothing: Breathable, moisture-wicking clothing keeps you comfortable during intense workouts.
  • Hand Protection: Gymnastic grips or gloves protect your hands during high-rep bar work or pull-ups.
  • Jump Rope: A speed rope adjusts to your height and improves endurance and coordination.
  • Weightlifting Belt: Belt Use a belt when lifting heavy to support and protect your lower back.

Safety Measures and Scaling Options

Understanding safety principles and scaling options ensures a safe and effective workout.

  • Warm-Up: Perform dynamic stretches and light movements to increase blood flow and prepare muscles.
  • Technique: Focus on proper form to avoid injury, especially during complex lifts. Seek coach guidance if unsure.
  • Listen to Your Body: Recognize and respect your limits. Stop or modify exercises if you experience pain.
  • Scaling: Modify the workout intensity based on your fitness level by adjusting weight, repetitions, or movement complexity. For example, switch pull-ups for ring rows if full pull-ups are too challenging.
  • Consistent Progression: Gradually increase load and intensity over time. Avoid jumping into advanced movements too quickly.

By preparing adequately, you ensure a safer and more enjoyable experience in CrossFit, setting a solid foundation for future progress.


CrossFit WODs offer an incredible variety of workouts that challenge every aspect of fitness. From iconic benchmarks like Fran and Murph to personalized scaling options, there’s something for everyone. Preparing properly and paying attention to safety can make your CrossFit journey both rewarding and sustainable. Whether you’re a seasoned athlete or a newbie, the key is to listen to your body and progress consistently. So lace up your shoes, gear up, and embrace the thrilling world of CrossFit WODs.