Navigate World of Blair

Five Workouts for the CrossFit Novice

Five Workouts for the CrossFit Novice

CrossFit can be described as a strength and conditioning program for elite and professional athletes; however, what some people don’t realize is that CrossFit WOD’s (Work Out of the Day) can be altered or scaled to fit everyone’s fitness level, making the program suitable for everyone from grandmothers to hard-core MMA fighters. Your CrossFit WOD doesn’t have to be intense or backbreaking, but it should challenge you to change your perceptions of what a workout is.

It’s beneficial if you are familiar with the CrossFit lingo. After all, you wouldn’t visit a foreign country without brushing up on some of the native language, right? I felt like I was in a foreign country when I looked at what appeared to by hieroglyphics on the board at my first box! The following list will help you appear like less of a beginner during your first WOD.


A CrossFit Gym


Workout of the Day as posted on or determined by your coach/box (typically around 20 minutes, but can be longer or shorter). Many of the WODs have names to make them easier to remember.


As many reps/rounds as possible

For Time

Your goal is to finish the prescribed workout as quickly as you can


The total number of reps/rounds completed in a workout


This is written after your score if you did each exercise of the workout without any modifications


Although it’s true that your best CrossFit experience will take place at your local box, it is possible to get in on the action in the comfort of your home or anywhere you can. You may just ending up joining a CrossFit program before you know it.

CrossFit WOD #1.


Half Cindy, 10 minutes, AMRAP

5 Pull-ups |10 Push-ups | 15 Air Squats

Be glad this is just a Half Cindy, the Full Cindy is 20 minutes. As a novice crossfitter, your body isn’t used to the levels of high endurance needed to complete many of the CrossFit WODs. By doing only half the time, you’ll quickly learn exactly what your body is capable of and how soon your body hits exhaustion. Remember that there are modifications for every exercise so, for instance if you’re not comfortable with a pull up, you can do a ring pull like the pic above.


CrossFit WOD #2.

CrossFit Total WOD Focus: Lifting

5 Back Squats | 3 Overhead Presses | 3 Deadlifts

This WOD is all about form and isn’t even timed. Try not to let the heavy lifting element intimidate you. If you’re not sure how to do the lift, ask a trainer or someone who is well-versed in lifting for help. Staying safe should always be your number one priority. 


CrossFit WOD #3.

Helen WOD, 3 rounds for time

400 Meter Run | 21 American Kettlebell Swings | 12 Pull-ups

Slow and steady is key with this WOD. Don’t run as fast as you can right out of the gate, or else you will exhaust yourself on round one. Endurance is important in any CrossFit WOD, but it takes time to build.


CrossFit WOD #4.

Wallball, Burpees WOD 

21, 15, 9 Reps for time

You may be wondering why 21, 15, 9?  It’s because 21, 15, and 9 can be broken down into rounds of 3. (21 would be 3 rounds of 7 reps, 15 would be 3 rounds of 5, and 9 would be 3 of 3). Breaking up the reps and taking a breather is not only allowed, but encouraged especially for beginners.


CrossFit WOD #5.

Sit-ups, Lunges WOD

3 Rounds, 3 min, 2 min rest; AMRAP

This WOD is an interval style workout, often referred to as a TABATA, pushing you as hard as you can for 3 minutes, followed by two minutes of rest. This type of exercise may remind you of a cardio based workout; CrossFitters use it to help build strength and endurance. If it starts to feel too easy, scale it up by adding 2 rounds, making 5 total rounds.


One of the best things about CrossFit is that every WOD can be modified to fit your level of fitness and endurance. CrossFitters come in all shapes and sizes. It’s important to remember not to get discouraged, instead, focus on getting better each and every time you are faced with the next WOD. Keep count of your rounds and record it so you can track your progress.

As always... love much, laugh often, reach for your goals and never give up, but look fabulous while doing it all! Love, Blair :)

Agent Login    |    Powered by Onjax
Create Free Account or
Choose Your Agent (optional)
By using our site, users agree
to the terms and privacy policy
Equal Housing Opportunity Realtor MLS
or