CrossFit has it's own way of looking at fitness. It has its own workout definitions and philosophy. CrossFit is defined by its intensity, community, and most iconically, its workouts. Known as 'Workouts of the Day' or WODs, these benchmarks are the ultimate test of fitness, combining weightlifting, gymnastics, and metabolic conditioning. They are designed not just to challenge you physically, but to forge mental resilience. This guide breaks down ten of the best CrossFit workouts, from legendary 'Hero WODs' like Murph to the deceptively simple 'Girls' such as Fran and Cindy.

This "10 of the Best CrossFit Workouts" article hones in on specifics. It's your roadmap to understanding and conquering CrossFit's most foundational challenges. Prepare to measure your progress, push your limits, and understand what it takes to build elite, well rounded fitness.

Article Index

1. Murph

2. Fran

3. Helen

4. Annie

5. Grace

6. Cindy

7. Fight Gone Bad

8. Diane

9. Karen

10. Chelsea

11. Putting It All Together

    
    

Sources:

• CrossFit LLC. (2024). The CrossFit Level 1 Training Guide. CrossFit Journal.

• Glassman, G. (2002). What Is Fitness? CrossFit Journal.

1. Murph

Murph is a "Hero WOD" honoring Navy Lieutenant Michael P. Murphy, who was killed in action in Afghanistan in 2005. It is one of the best CrossFit workouts because it is a definitive test of grit, cardiovascular endurance, and muscular stamina. The sheer volume and combination of running with high rep calisthenics make it a formidable physical and mental challenge.

The Workout Structure

The "Murph" prescription is brutally simple yet profoundly challenging:

• For Time: * 1-mile Run * 100 Pull-ups * 200 Push-ups * 300 Air Squats * 1-mile Run

Prescription (Rx) for this workout includes wearing a 20-lb weight vest for men or a 14-lb vest for women.

Strategy and Scaling

Success in Murph hinges on strategy. Most athletes partition the repetitions. A common approach is 20 rounds of "Cindy" (5 pull-ups, 10 push-ups, 15 air squats). The initial one mile run should be at a sustainable pace. The final mile is about emptying the tank.

• Scaling Options: Murph is universally scalable. Beginners can perform half the volume (a "Half Murph"), use bands for pull-ups, or do push-ups on their knees. For those still building a foundation, knowing what to expect in a CrossFit class can make scaling less intimidating.

2. Fran

Fran is one of the original CrossFit "Girls" workouts and arguably the most famous benchmark in the sport. It is a blistering, all out sprint that serves as a gut-check of an athlete's power and capacity. Included among the best CrossFit workouts, Fran's short duration and intense metabolic demand make it a pure test of fitness.

The Workout Structure

The design of Fran is a couplet designed for maximum intensity, pushing athletes to their anaerobic threshold quickly.

• For Time (21-15-9 reps): * Thrusters * Pull-ups

Prescription (Rx) is a 95-lb barbell for men and a 65-lb barbell for women.

Strategy and Scaling

Executing Fran effectively is a masterclass in pain management. For many, its structure is a perfect example of high intensity training, and you can read more about why HIIT workouts are effective to understand the science behind it. The key is to minimize rest between movements. A strategic, quick rest approach is superior to sprinting the first round and crashing.

• Scaling Options: Fran is infinitely scalable. Athletes can reduce the thruster weight, use bands or jumping pull-ups, or perform dumbbell thrusters and ring rows to match their current ability level.

3. Helen

Helen is a classic "Girl" WOD that masterfully blends running, weightlifting (kettlebell swings), and gymnastics (pull-ups). It is considered one of the best CrossFit workouts because its short, intense format pushes athletes to find a sustainable pace balancing speed with stamina.

The Workout Structure

Helen is a triplet designed to be completed as fast as possible, typically taking 8 to 15 minutes.

• 3 Rounds For Time: * 400-meter Run * 21 Kettlebell Swings * 12 Pull-ups

Prescription (Rx) is a 53-lb (24-kg) kettlebell for men and a 35-lb (16-kg) kettlebell for women.

Strategy and Scaling

Success in Helen depends on managing heart rate and minimizing transition time. The 400 meter run sets the tone for each round; aim for a fast but repeatable pace. Kettlebell swings should be done in large, manageable sets, ideally unbroken.

• Scaling Options: Helen is easily modified. Kettlebell weight can be reduced. Pull-ups can be scaled to jumping pull-ups, ring rows, or banded pull-ups. For great ideas on integrating this tool, explore these top kettlebell CrossFit workouts.

4. Annie

"Annie" is a classic CrossFit "Girl" workout that benchmarks gymnastics skill, coordination, and anaerobic capacity. This is among the top CrossFit workouts as it pairs double-under rope skipping with sit-ups in quick succession, rigorously challenging rhythm, timing, and midline stability when fatigued.

The Workout Structure

The format for "Annie" is a descending rep scheme designed for high intensity.

• For Time (50-40-30-20-10 reps): * Double-Unders * Sit-ups

Elite athletes often finish in under six minutes.

Strategy and Scaling

Success in "Annie" depends on your double-under proficiency and ability to maintain a consistent sit-up pace. The focus on double-unders should be on finding a calm, steady rhythm. Breaking up sit-ups from the beginning can prevent burnout.

• Scaling Options: If you are mastering double-unders, a common modification is to perform single-unders at double the reps (100-80-60-40-20). For sit-ups, ensure a full range of motion.

  
  

5. Grace

"Grace" is one of CrossFit's original "Girl" WODs. Its single movement and low rep scheme seem simple, but this workout is a blistering test of power, speed, and technique. Grace’s standing as one of the best CrossFit workouts comes from its ability to expose an athlete's Olympic lifting proficiency while demanding incredible cardiovascular output.

The Workout Structure

Grace is a pure expression of Olympic weightlifting under metabolic fatigue. The workout is a sprint.

• For Time: * 30 Clean and Jerks

Prescription (Rx) is 135 lbs for men and 95 lbs for women.

Strategy and Scaling

Executing Grace effectively is about finding a rhythm. A sustainable approach for most is to break the reps into manageable sets, such as three sets of 10 or six sets of 5, with minimal rest. Many athletes opt for a "touch and go" style to maintain momentum.

• Scaling Options: The most straightforward way to scale Grace is to reduce the weight to a load that allows for good form and consistent cycling. The goal is to complete the workout in under five minutes while maintaining high quality movement.

6. Cindy

"Cindy" is one of the best CrossFit workouts for measuring pure work capacity. As a foundational "Girl WOD," its elegance lies in its simplicity: three basic bodyweight movements performed in a continuous loop for 20 minutes. It tests muscular endurance, cardiovascular stamina, and mental fortitude.

The Workout Structure

"Cindy" is an AMRAP (As Many Rounds As Possible) within a set time frame.

• 20-Minute AMRAP: * 5 Pull-ups * 10 Push-ups * 15 Air Squats

Elite athletes often achieve scores of 30+ rounds.

Strategy and Scaling

Sustaining a consistent pace is key. The workout is a marathon of continuous movement. The goal should be to maintain unbroken sets for as long as possible. Take short, planned breaks between rounds rather than long rests mid-movement.

• Scaling Options: Cindy is infinitely scalable. Beginners can modify pull-ups with bands or ring rows and perform push-ups from their knees or on an incline box. The objective is to keep moving consistently and safely.

7. Fight Gone Bad

Designed to simulate the intensity of an MMA fight, "Fight Gone Bad" is one of the best CrossFit workouts for testing all around metabolic conditioning. The workout's structure cycles through different energy systems with minimal rest, making it a supreme test of an athlete's power output and aerobic capacity.

The Workout Structure

The format is a relentless three-round, 17-minute AMRAP where the score is the total number of reps completed.

• 3 Rounds For Total Reps: * 1 minute of Wall Balls (20/14 lb) * 1 minute of Sumo Deadlift High-Pulls (75/55 lb) * 1 minute of Box Jumps (20-inch box) * 1 minute of Push Press (75/55 lb) * 1 minute of Rowing (for calories) * 1 minute of Rest

The score is the total number of repetitions, with calories on the rower counting as one rep each.

Strategy and Scaling

Success is about maintaining a consistent pace across all five stations. Your goal should be to find a rep count you can sustain for all three rounds. Move quickly but calmly between stations to minimize wasted time.

• Scaling Options: Athletes can easily scale the weights. Box jump height can be lowered, or step-ups can be substituted. Choose loads and movements that allow for continuous work.

8. Diane

Diane is a classic benchmark that serves as a blistering test of strength, gymnastics skill, and speed. As one of the best CrossFit workouts, Diane is exceptional for building raw power in the posterior chain while developing upper body pressing strength and shoulder stability.

The Workout Structure

The "Diane" prescription is a fast and heavy couplet, designed to be completed in minutes.

• For Time (21-15-9 reps of): * Deadlifts (225 lbs for men / 155 lbs for women) * Handstand Push-ups

Strategy and Scaling

Success in Diane requires managing the interplay between a heavy lift and a high-skill movement. Choose a deadlift weight that allows you to complete the first set of 21 reps with one or two quick breaks. For handstand push-ups, break them into quick, manageable sets from the beginning to prevent burnout.

• Scaling Options: Diane is highly adaptable. Beginners can reduce the deadlift weight. For handstand push-ups, scaling options include pike push-ups, box push-ups, or dumbbell strict presses.

9. Karen

"Karen" epitomizes deceptive simplicity. Consisting of one movement, it is a relentless test of power endurance, midline stability, and mental fortitude. As one of the best CrossFit workouts for gauging anaerobic threshold, its high-volume structure forces athletes to confront their limits.

The Workout Structure

The prescription for Karen is straightforward, but the execution is not.

• For Time: * 150 Wall Balls

Prescription (Rx) weight and height are a 20-lb ball to a 10-foot target for men, and a 14-lb ball to a 9-foot target for women.

Strategy and Scaling

Executing Karen efficiently requires a smart game plan. Break the 150 reps into manageable chunks from the start, such as 15 sets of 10 reps, with short, planned rests. Focus on using your legs to drive the ball up, minimizing arm fatigue.

• Scaling Options: Athletes can scale by reducing the total reps (e.g., 75 or 100), lowering the medicine ball weight, or decreasing the target height. The priority is to maintain good form.

10. Chelsea

Chelsea is a classic "Girl" benchmark that is a true test of gymnastic stamina and pacing. As an EMOM (Every Minute On The Minute) workout, it forces athletes to work against a relentless clock for 30 minutes, securing its place among the best CrossFit workouts for exposing weaknesses in muscular endurance.

The Workout Structure

The structure is a continuous 30-minute effort.

• EMOM for 30 Minutes: * 5 Pull-ups * 10 Push-ups * 15 Air Squats

If you cannot complete a round within the 60-second window, the workout is over. Your score is the number of full rounds completed.

Strategy and Scaling

Success is 100% dependent on pacing. Going out too fast leads to early burnout. The key is to find a rhythm that leaves you with a consistent, small amount of rest each minute. Aim to complete the first few rounds with 15-20 seconds of rest.

• Scaling Options: If the volume is too high, scaling is essential. You can reduce reps (e.g., 3 pull-ups, 6 push-ups, 9 squats), use bands for pull-ups, or perform push-ups from your knees.

Putting It All Together: Your Path to Peak Performance

These ten iconic WODs offer unique challenges and powerful metrics for tracking your fitness journey. They are carefully designed tests of GPP (General Physical Preparedness), hitting every major metabolic pathway and physical skill. The true value is found not in a single performance, but in their repetition over time. Seeing your "Fran" time drop or adding a round to your "Cindy" score provides concrete proof of progress.

Your Actionable Next Steps

To leverage the power of these best crossfit workouts, you need a strategic approach.

• Establish a Baseline: Pick one or two WODs that align with your current skills. Perform them with good form, scale appropriately, and record your score.

• Program with Purpose: Plan benchmark WODs as a culmination of a training block, not a random daily event.

• Embrace Strategic Scaling: A scaled workout with proper form is infinitely more valuable than a poorly executed RX attempt. Use scaling to maintain the intended stimulus.

• Track Everything: Keep a detailed log of your time/score, date, and scaling options. This data is key to long-term progress.

Ultimately, mastering one or several of the10 the best CrossFit workouts will be a byproduct of a committed and well rounded approach to health. Consistent sleep, proper nutrition, and active recovery are fundamental components of peak performance. The right gear, from supportive cross-training shoes to breathable apparel, also plays a critical role. These benchmarks are milestones, not the destination. Embrace the challenge, respect the process, and celebrate every victory.

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