When a first-time CrossFitter walks into your box, they may be intimidated by the sport’s tough reputation.

You can use these 15 basic CrossFit WODs to ease their way into this ultra-fit lifestyle. New CrossFitters don’t have to dive right into advanced WODs when they’re just starting. In fact, they probably shouldn’t. Instead, get them revved up with these 15 energizing CrossFit WODs for beginners.

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Now, let’s get to it.

(Check Part 2 with more beginner workouts here.)

1. 10 to 1 Countdown WOD

For time: 10-9-8-7-6-5-4-3-2-1
kettlebell swings, (moderate weight)
dumbbell thrusters, (moderate weight)

2. Simple Burpee Workout

8-Min AMRAP:
burpees

3. Body Weight WOD

3 rounds for time of:
10 air squats
10 sit-ups
10 push-ups
10 ring rows
10 burpees

4. Squats, Pull-ups, Presses and a Run

3 rounds for time:
12 front squats
10 pull-ups
8 push press
400m run
*Keep the barbell light. We want the barbell movements to be unbroken or in as few sets as possible.

5. The Running Sandwich

For time:
400m run
40 air squats
30 sit-ups
20 burpees
10 pull-ups
400m run

6. Jumps and Lunges

5 rounds for time:
30 alternating barbell lunges
60 single-unders

7. Push, Pull, Run

5 rounds for time of:
10 push-ups
10 pull-ups
400m run
*This one is all about pacing the run. For true beginners scale back the run to 200m

8. Burpee Box Jumps

8-minute AMRAP:
8 burpee box jump over
16 kettlebells swings, (moderate weight)

9. 21,15 and 9

21-15-9
Deadlifts, (135#/95#)
Burpees
*Scale this back by the weight of the deadlift. We don’t want athletes staring at the barbell. They should be able to complete the first set in 1-2 sets max. This is a fast one.

10. Squat Routine

2-min back squat hold in the bottom position, (95#/65#)
Followed by
3-rounds for time of:
10 burpees
15 sit-ups
20 air squats

11. Tabata Push-Ups and Lunges‍

Using a Tabata time (20 seconds work / 10 seconds rest) set a clock for 8 minutes and alternate between:

Push-ups
Alternating bodyweight lunges

12. 10 for 10

10-minute AMRAP of
10 kettlebell swings
10 box jumps
10 dips

13. Dumbbells and Jump Ropes

4 x 3-minute AMRAP with 1-minute rest between rounds
– double unders / single unders
– weighted sit-ups
– alternating lunges holding dumbbells
– dumbbell thrusters

14. Rope, Sumos and Wall Balls

For time:
100 single-unders
Followed by:
10-9-8-7-6-5-4-3-2-1
Wall-ball shots
Sumo deadlift high pull
Followed by:
100 single-unders 

15. Push Ups and Burpees in 5s

5 rounds for time of:
5 push-ups
5 burpees
100m run

You don’t have to dive right into advanced CrossFit WOD when you’re new to it – in fact, you probably shouldn’t. Instead, get revved up with these 15 energizing CrossFit WOD for beginners.

‍Need more moves? Read The Top 10 Martial Arts Programs to Include in Your Exercise Routine‍