Best CrossFit workouts to try

Find Your Personal Trainer

Published: January 15, 2019

You already know that any physical activity will help you stay in shape. Either you choose some group sport like soccer or individual activity like running, your body and soul will appreciate it. One of the most popular group activities around the world became CrossFit. The CrossFit lifestyle is a combination of diet and exercises. It is based on many different movements, with various workouts modified to help each person achieve their goal. Whether it’s to lose weight in a healthy way or just to stay in good shape. The great thing about CrossFit workouts is that they are meant for everyone. They don’t discriminate on gender, age or level of experience. Either you are a professional athlete or you are just starting to exercise, you can find a place for yourself in CrossFit training. This is a community that welcomes everyone and provides motivation and safe training.

What are the best CrossFit workouts?

The biggest power of CrossFit workouts lies in the fact that you do all the hard work is together with other CrossFitters. Everyone has to finish their task in the given time and sometimes your partner depends on you finishing your part. Which is also very motivational. You will learn the language of the CrossFit community very fast, as soon as you start training.

CrossFit workouts - man with a barbell outside
You can do CrossFit workouts in a gym or outside

Start with knowing what the WODs are. WOD stands for the “workout of the day” which are very varied. They are a series of exercises that are scored for time or the number of reps completed over a given interval. That means that you include HIIT exercises into your training sessions, which is High-Intensity Interval training. Basically, you will be doing large amounts of reps of various exercises at speed. CrossFit WODs are usually named after women. People decided to name them in girls names, like storms because they will make your body feel like the storm has hit it. The truth is that the training is very hard, but the results make it worth it.

Types of CrossFit workouts

Besides the meaning of the WOD, you will learn the other idioms and ways of training that will break up the monotony of body-part splits:

  • EMOM – means that “every minute on the minute” you do a set number of reps at regular intervals at the start of each minute. These kinds of workouts scrutinize your powers of recovery.
  • AMRAP – stands for “as many rounds as possible“. You are given a certain time and expected to complete the given exercise combination as many times as you can. Your muscles will hurt, but your mind will have to beat the pain.
  • RFT – or “rounds for time“. The idea is to do a given number of rounds of a circuit as fast as possible. Because of the short rest period, your muscles are developing a long-lasting endurance.
  • Chipper – these are high-volume and muscle-building exercises, where you have to do a one-round series of workouts usually with high reps, in the fastest time possible.
  • Ladder – the name explains it. You are doing one or more movements, increasing or decreasing the workload over time.

To do these CrossFit workouts in the most efficient way, you should really find your personal fitness trainer in Dubai and give your maximum on each practice. A good personal trainer should give you nutrition advice, motivate you on a daily bases and follow your progress. But, most importantly, he or she should keep you safe. You shouldn’t make a mistake of being frightened of the CrossFit training because you have never trained before. On the contrary, you should be excited for finally moving away from a couch. Nevertheless, finding a good personal trainer will make the whole process easier.

Man on rings in a gym
You will never be bored with the variety of CrossFit training

Five popular CrossFit WODs

We are getting back on CrossFit workouts with girls names. Speaking of girls, many people wonder whether to hire a male or a female personal trainer to guide them. Whoever you decide to go for, let it be because of the references or chemistry between you two, and not because of the prejudices. Some men fear those female trainers will go easier on them than male trainers. Sometimes they don’t like the feeling of inferiority strength-wise. Don’t be that guy. Open your mind and let yourself learn from the best personal trainers, never mind their sex. You’ll see how quickly you can achieve your goals if you follow their leadership, training, and nutrition advice.

We are showing you five most popular WODs so you can start your CrossFit workouts as of today.


If you didn’t already do it, find the best personal trainer in Dubai and arrange the meeting, because you shouldn’t miss doing a Fran WOD for even a day more. This is the most popular CrossFit training and they often use it to test progress among CrossFitters. The idea is to do a combination of only two exercises in the Ladder type of workouts. The exercises you need to repeat are thrusters (front squats into push presses) and pull-ups, for time. Start by doing 21 reps, then 15 reps and finish with 9 reps of both exercises. The standard weight for the thrusters is 95 pounds for men and 65 pounds for women.

A barbell in a gym
While one does thrusters, others can do exercises with their bodyweight


This is a great workout for beginners because it involves only bodyweight movements. Even though you can do it by yourself, you should consider hiring a personal trainer to make sure you are doing everything right. Sometimes people avoid that due to how expensive they can be. Well, not to worry, you can find great and cheap personal trainers in Dubai, that will be worth the money you spend. And then get to business and do a Cindy – 5 pull-ups, 10 push-ups, and 15 squats as many times as possible in 20 minutes. You will love the pain in your arms and legs.


Also, one of the most popular CrossFit workouts, that includes a mile run, 100 pull-ups, 200 push-ups, 300 squats, and another mile run, for time. The name is given in honor of Lieutenant Michael Murphy of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. You wouldn’t want to disrespect Murph, and skip this one out, would you?

Woman doing push-ups
Push-ups are a great exercise for the whole body


This exercise involves doing 30 reps of clean and jerks for time. It may sound like it’s easy because it’s only one movement to repeat but think again after you try it. The standard weight is 135 pounds for men and 95 pounds for women.


To finish the five most popular CrossFit workouts we have chosen Angie. Many people think that it is an easy-breezy training because it involves only your bodyweight. But, we’ll leave you to think about it after you finish 100 pull-ups, 100 push-ups, 100 sit-ups, and 100 squats, for time.

Get Matched With The Best Personal Trainer

Dubai PT logo image Schedule a Free Training Session With Our Top Rated Trainers X

Please leave your info and we will provide you with a list of openings for your complimentary training session

Dunja Zaric - trainer profile image

Dunja Zaric

  • Customized entry-level training
  • Home, gym & outdoor workout
  • Cardio & Strength training
  • Professional nutrition guidance
  • Dance & Bodyweight courses
View Profile

Voja Budrovac - trainer profile image

Voja Budrovac

  • Nutrition specialist
  • Providing fast results
  • Home, gym & outdoor workouts
  • Internationally certified
  • Hundreds of satisfied clients
View Profile

Aly Mohamed - trainer profile image

Aly Mohamed

  • Fat loss & muscle building expert
  • Over 15 year of experience
  • Level 3 certified personal trainer
  • Speaks English & Arabic
  • Home, gym & outdoor workouts
View Profile

Kate Nadich - trainer profile image

Kate Nadich

  • Strength building expert
  • Certified personal trainer
  • Over 6 years of experience
  • Postnatal recovery programs
  • Weight-loss & nutrition specialist
View Profile

Djordje Brajkovic - trainer profile image

Djordje Brajkovic

  • Weight lifting & cardio training pro
  • Internationally certified
  • Home, gym & outdoor workouts
  • Faculty degree in sports & fitness
  • Kids' & teenagers' training programs
View Profile