CrossFit Near Me Workout Templates

Table of Contents

25 CrossFit Workout Templates based on CrossFit Near Me.  A comprehensive article covering almost every type of CrossFit workout we do in Alexandria VA. If you are a CrossFit Coach you’ll find this article very helpful for adding variation to your CrossFit Classes.  If you’re new to CrossFit, this article will help you understand the various types of workouts available to your CrossFit Coach.  We cover esoteric workouts like Fight Gone Bad & Death by Reps.  Workouts standards like Tabata and Hi-Low are explained in detail.  And of course we’ll share programming tips on fancier variations such as AMRAP with Buy-in.

CrossFit Near Me Workout Templates

When programming a CrossFit workout, a skilled has many different options available at his or her disposal.  At the heart of every CrossFit workout is safety and efficacy.  But a really good workout has something more.  Something that makes the workout exciting to do, tough to finish.  Sure you can all workouts as 4 sets of 10 reps, but where is the fun in that?  When workouts are fun, you can push harder.  And pushing harder, driving intensity, through intelligent programming choices is what makes good programming special.  So here are the top 25 types of workouts that we do.

The RFT Rounds for Time CrossFit Near Me Sequence

Rounds for Time - CrossFit Alexandria VA

RFT: Rounds for Time

Probably the most basic CrossFit Workout – Rounds for time require you complete multiple rounds.  Each round has the same exercises and the same reps.

Scoring: The amount of time to finish all the rounds.

There are hundreds of amazing Rounds for Time workouts.  I’ve listed some of my personal favorites.

Helen

3 Rounds for Time:

  • Run, 400m
  • 21 Kettlebell Swings, 1.5/1 pood
  • 12 Pull-ups

Nancy

5 rounds for Time:

  • Run, 400m
  • 15 Overhead Squats. 95# ♂ /65# ♀

Christine

3 Rounds For Time

  • Row 500m
  • 12 Deadlifts (bodyweight)
  • 21 Box Jumps (24”/20”)

Nasty Girls

3 rounds for time of:

  • 50 Squats
  • 7 Muscle-ups
  • 135 lb Hang power cleans, 10 reps

Heavy DT

5 rounds for time of: • 12 deadlifts • 9 hang power cleans • 6 push jerks Men use 205 lb., women use 145 lb.


RFT: Same Exercise with Varying Reps (e.g. 21 – 15 – 9)

Generally 2 or 3 exercises with varying reps per round.

Fran made this sequence super popular with CrossFits 21-15-9.  Other common sequences are 30, 20, 10.  Longer variations might be 21, 19, 17, 15.  We see this workouts in CrossFits in Alexandria all the time.

Scoring: The amount of time to finish all the rounds.

Fran: CrossFit Girl

21-15-9 reps, for time of:

  • Thruster, 95# ♂ /65# ♀
  • Pull-ups

Annie: CrossFit Girl

50-40-30-20-10 reps for time of:

  • Double Unders
  • Situps

Cindy XXX

Complete as much as possible in 20 minutes of:

  • 10 Pull-ups
  • 20 Push-ups
  • 30 Squats
  • 15 Pull-ups
  • 30 Push-ups
  • 45 Squats
  • 20 Pull-ups
  • 40 Push-ups
  • 60 Squats
  • 25 Pull-ups
  • 50 Push-ups
  • 75 Squats
  • 30 Pull-ups
  • 60 Push-ups
  • 90 Squats

RFT: Independent Varying Reps

Each round varies the reps for each movement independently.

In RFT with Independent Varying Reps, each of the exercises will have it own rep scheme.  Often one exercise might have descending reps while the other has ascending reps.  Other more evil workouts have straight increasing reps.

Example 1: CrossFit Near Me

For Time:

  • 21 Thrusters; 15 Thrusters; 9 Thruster
  • 9 Burpees; 15 Burpees; 21 Burpees

Complex Fran: CrossFit Games Workout

Complex Fran is 4 Exercises of descending Reps.  This workout was featured in the CrossFit Games.

7 Bar Muscle Ups
7 Chest to Bar Pull ups
7 Pull ups
21 Thrusters

5 Bar Muscle Ups
5 Chest to Bar Pull ups
5 Pull ups
15 Thrusters

3 Bar Muscle Ups
3 Chest to Bar Pull ups
3 Pull ups
9 Thrusters

Example 2: CrossFit Near Me

RFT 20 Minutes

  • Row 400M + 40 KB Snatches
  • Row 500M + 50 KB Snatches
  • Row 600M + 60 KB Snatches
  • Row 700M + 70 KB Snatches

RFT with Bookends (Buy-In, Buy-Out)

A “Bonus” Exercise before and/or after the main rounds.

This is a fun workout sequence an easy to program.  Most of the time you make the buy-in a challenging single exercise.  Often the Buy-in and Buy-Out are the same.  As a featured CrossFit Near Me Workout Template, I use this program structure at least twice a month.

Scoring is the amount of Time to Complete the Entire Workout.

Example 1: CrossFit Near Me

50 Double Unders
3 Rounds:

  • 50 air squat
  • 10 deadlifts at BW

50 Double Unders

The Twins

For time: 2 rounds of:

  • Row, 750 m
  • 50 Kettlebell Snatches at 35#

— then —

4 rounds of:

  • 20 Thrusters, 115# / 75 #
  • 20 Pull-ups

ERFT: Each Round For Time

With the each round for time workout scheme, you have an exercise sequence and then a rest period.  In our CrossFit Near Me Templates, we rarely program this scheme.  In a class setting, it’s hard for everyone to track their workout times.  Personally, I don’t find it’s much better than round for times.  But since it’s on main site from time to time, we are covering it.

Scoring: Total for all the rounds (generally not including rest)

Barbara

5 rounds, each round for time, of:

  • 20 Pull-ups
  • 30 Push-ups
  • 40 AbMat Sit-ups
  • 50 Air Squats

Rest 3 mins between each round. Do not include your rest when logging time.


AMRAP – A CrossFit Near Me Original WOD

AMRAP

As Many Rounds As Possible

Before CrossFit, I had never heard of an AMRAP workout.  Even the idea of completing as many rounds as possible in a time limit seemed weird.  But it works, it scales, and it’s easy to program.  I find find them in CrossFit boxes near me all the time.  An AMRAP is a workout that requires completing as many rounds as possible of series of exercises in a given time.  Most AMRAPS have two or three exercises.

Scoring the AMRAP

Your score is the total number of rounds completed plus any additional reps completed during a final partial round.

Cindy

Complete as many rounds as possible in 20 mins of:

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

Nate

Complete as many rounds as possible in 20 mins of:

  • 2 Muscle-ups
  • 4 Handstand Push-ups
  • 8 Kettlebell Swings, 2/1.5 pood

OGAR

AMRAP 14 of:

  • Snatch, 3 reps (135#)
  • Muscle-Up, 1 rep
  • Wallball Shots, 12 reps (20#)

AMRAP Repeats

An AMRAP that is repeated several times.

Any workout that requires the completion of as many rounds as possible of a given rep scheme, multiple times. A rest period is employed between each AMRAP. You’ll be able to set the rest period, as well as the number of times you wish the AMRAP to be repeated. Your score can be either the total number of rounds completed across all AMRAPs, or each AMRAP score kept separately.

The Chief

For 5 cycles: AMRAP in 3 mins of:

  • 3 Power Cleans, 135/95 lbs
  • 6 Push-ups
  • 9 Air Squats

Rest 1 min between each cycle.  For each cycle restart the AMRAP.

Example 2: CrossFit Near Me

For 6 cycles: AMRAP in 2 mins of:

  • 7 Push Press, 115/85 lbs
  • 7 Front Squats, 115/85 lbs
  • 10 AbMat Sit-ups

Rest 1 min between each cycle.  For each cycle restart the AMRAP.


AMRAP with Buy-In

A task done before starting an AMRAP.

Any workout that requires the completion of as many rounds as possible of a given rep scheme, during a designated time frame, after an initial “buy-in”. Time starts when the buy-in is initiated. The remaining time is spent trying to accumulate as many rounds as possible of an AMRAP style workout.

Example 1: CrossFit Near Me

In 20 mins do:

  • Run, 400 m

then in the remaining time, AMRAP of:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Example 2: CrossFit Near Me

In 8 mins do:

  • Run, 400 m

then in the remaining time, AMRAP of:

  • 10 Pull-ups
  • 20 Push-ups
  • 30 AbMat Sit-ups
  • 40 Air Squats

AMRAP with Max Reps

An AMRAP with one or more max rep movements.

Like an AMRAP workout, but where one or more movements are for max reps. Meaning that in a round you perform a max rep set for that movement. Your score is the total reps completed for the movements that require max rep sets.

Nicole

Complete as many rounds as possible in 20 mins of:

  • Run, 400 m
  • Max rep Pull-ups

Moore

Complete as many rounds as possible in 20 mins of:

  • 1 Rope Climb, 15 ft
  • Run, 400 m
  • Max rep Handstand Push-ups

AMReps

As Many “Reps” as possible.

Amreps is like Fight Gone Bad in that we are counting reps for multiple exercises.  With Fight Gone Bad we switch the exercise on designated times (usually 1 minute).  With AMReps, the number of reps per move is fixed, but the speed is not.  So the faster you go through the circuit, the more reps you accumulate.

Scoring

You score the number of reps completed in the time allowed.

Custom 1: CrossFit Near Me

  • 150 Jump Rope Reps
  • 50 Wall Balls, 20/14 lbs, 10/9 ft
  • 15 Chest to Bar Pullups

Ascending AMReps

Same as the AMRep about, but the reps of each workout increase at fixed interval.

Complete as many reps as possible of multiple movements using an ascending rep scheme. Reps for each exercise increase at the same rate each round.

Scoring

You score the number of reps completed in the time allowed.

CrossFit Games Open 11.6 / 12.5 / 18.5 – Rx’d

As many reps as possible in 7 mins of:

  • 3 Thrusters, 100/65 lbs
  • 3 Chest-to-bar Pull-ups
  • 6 Thrusters, 100/65 lbs
  • 6 Chest-to-bar Pull-ups
  • 9 Thrusters, 100/65 lbs
  • 9 Chest-to-bar Pull-ups

Continue adding 3 reps each round to each movement until time expires.

CrossFit Games Open 13.4

As many reps as possible in 7 mins of:

  • 3 Clean & Jerks, 135/95 lbs
  • 3 Toes-to-bars
  • 6 Clean & Jerks, 135/95 lbs
  • 6 Toes-to-bars
  • 9 Clean & Jerks, 135/95 lbs
  • 9 Toes-to-bars

Continue adding 3 reps each round to each movement until time expires.


Time and Quality Workouts in a CrossFit Box Near Me

FT: For Time – The Race WOD

No rounds in the scheme.  One or more exercises for time.

There are generally to variations for this type of workout.  High volume exercises like Jackie, Karen (CrossFit Girl), or Karen + 2000m row.   The other sequence is a chipper.  A chipper is 4 or more exercise done for time.

Filthy Fifty (Chipper)

For time:

  • 50 Box Jumps
  • 50 Jumping Pull-ups
  • 50 Kettlebell Swings
  • 50 Walking Lunges
  • 50 Knees-to-elbows
  • 50 Push Press,
  • 50 Back Extensions
  • 50 Wall Balls
  • 50 Burpees
  • 50 Double Unders

Filthy Just happens to have 50 reps for every exercise.  Keeps the reps the same makes the workout easier to remember.  In Our CrossFits Near Me Templates, the Filthy 50 remains a long time client favorite.

Jackie CrossFit Girl

For time:

  • Row, 1000 m
  • 50 Thrusters, 45# ♂ /35# ♀
  • 30 Pull-ups

Karen+ CrossFit Near Me Bonus

  • 150 Wall Balls
  • 1500M Row

Dirty Thirty

  • 30 Box Jumps (24/20 in)
  • 30 Jumping Pull-Ups
  • 30 Kettlebell Swings (35/26 lb)
  • 30 Lunges
  • 30 Knees-to-Elbows
  • 30 Push Press (45/35 lb)
  • 30 Back Extensions
  • 30 Wall Balls (20/14 lb)
  • 30 Burpees
  • 30 Double-Unders

G.I. Jane

  • For time:
    100 Burpee Pull Ups

FQ: For Quality

One or more rounds For Quality (FQ).

This is a newer workout programming structure where the workout isn’t designed to be done quickly or at maximum weight.  For quality is generally how most personal training session work where we are trying to improvement quality or work on skills.  Our CrossFit Near Me Workout Template lists this sequencing as very popular for private training, but less popular in class settings.

Example 1:

5 rounds for quality of:

  • Handstand Walk, 25 ft
  • 10 Chest 2 Bar Pullups

Example 2:

3 rounds for quality of:

  • 5 Strict Handstand Push-ups
  • Overhead Walking Lunge, 50 ft
  • 20 GHD Situps

REPS Scoring Workouts

So there are few main classes of REPS scoring workouts.  EMOM, TABATAS, FGB, and REPS variations.  In all cases you are counting completed within a fixed time domain.

EMOM: Multiple Movements per Interval

Every Minute On the Minute, work until completion or failure.

Every minute, on the minute (during the minute), for a set number of minutes, perform the designated movements, then rest until the start of the next minute. Unlike “Death By Reps” the reps do not change during the duration workout. The clock is continuous and the workout ends when either all of the minutes have elapsed or you fail to complete all of the work within the minute.

Chelsea

Every 1 min for 30 mins do: 5 Pull-ups 10 Push-ups 15 Air Squats If you’ve finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.


EMOM: Alternate Movements each Interval

Alternate between movements in an EMOM.

An EMOM where you alternate between two or more movements at the start of each minute.

Example 1: CrossFit Near Me

Every 1 min for 16 mins, alternating between:

  • 20 Double Unders
  • 10 Toes-to-bars

Example 2: CrossFit Near Me

Every 1 min for 20 mins, alternating between:

  • 5 Strict Pull-ups
  • 10 Burpees

EMOM with Bonus Movement Every Minute

A little bonus to keep you moving quickly through your WOD.

This is one of Paul’s favorite programming sequences.  There are three versions of this.  Every minute you have a bonus exercise to do while you work your way through a Chipper.  That’s the Air Force structure.  Second version is that you are trying to accumulate as many reps as possible within a set time, wherein you get a bonus movement(s) every minute.  Third version is that you are trying to complete a set number of reps of a certain exercise, wherein you get a bonus movement(s) every minute.  These WODS are challenging to get right, but ruthless when it’s perfectly written.

Air Force

For time:

  • 20 Thrusters
  • 20 Sumo deadlift high pulls
  • 20 Push jerks
  • 20 Overhead squats
  • 20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

KALSU

On the minute, perform 5 burpees and a max set of 135lb thrusters. Keeping this pace till you complete 100 total thrusters.


Tabata

Multiple movement Tabata workout.

Tabatas are similar to EMOMs in that they have a short fixed work interval.  True tabata workouts always have a rest interval.  If the rest interval is actually a recovery exercise, then the workout is really a High-Low.  By definition Tabata is always 20:10 Work Rest for 8 Rounds.  But CrossFit and other programming companies have found other intervals such as 45:15 and 30:20:10.

Scoring Tabata

Score number of reps completed

Tabata Something Else

  • Tabata Pull-up
  • Tabata Push-up
  • Tabata AbMat Sit-up
  • Tabata Air Squat

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Tabata This!

  • Tabata Row Calorie
  • Rest 1 min
  • Tabata Air Squat
  • Rest 1 min
  • Tabata Pull-up
  • Rest 1 min
  • Tabata Push-up
  • Rest 1 min
  • Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.


High-Low

Workouts Done with a fixed work rest period.

Instead of resting for 10 seconds, you do an easier workout.  Otherwise it’s the same as Tabata.

Scoring High Low

Score number of reps completed

Custom 1: CrossFit Near Me

8 Sets per Exercise

  • Jump Squats (H): Jog in Place (L)
  • Pushups (H): Plank (L)
  • Plyo Lunge (H): In and Outs (L)

FGB Style

A “Fight Gone Bad” style workout.

Any workout that utilizes the Fight Gone Bad style set-up. In this workout type you spend a set amount of time at each movement. You rotate from movement to movement accumulating as many reps as possible. The clock does not reset or stop between movements. Fight Gone Bad style workouts are multi-round workouts. Your score is the total number of reps completed for the entire workout.

Fight Gone Bad

3 rounds, 1 min per station, of:

  • Wall Ball, 20/14 lbs, 10/9 ft
  • Sumo Deadlift High-pull, 75/55 lbs
  • Box Jump, 20 in
  • Push Press, 75/55 lbs
  • Row Calorie
  • Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Hope

3 rounds, 1 min per station, of:

  • Burpee Power Snatch, 75/55 lbs
  • Box Jump, 24/20 in
  • Thruster, 75/55 lbs
  • Chest-to-bar Pull-up
  • Rest 1 min

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.


Death By Reps

A multiple movement “Death By Reps” workout.

The reps will increase by a set amount each period. The clock is continuous and the workout ends when the required reps cannot be completed within the time frame. Your score is the total amount of rounds (time frames) successfully completed plus any partial round.

Custom 1: CrossFit Near Me

With a continuously running clock perform:

  • 1 Pull-up and 1 Handstand Push Up in the first 1 min
  • 2 Pull-ups and 2 Handstand Push Ups in the second 1 min
  • 3 Pull-ups and 3 Handstand Push Ups in the third 1 min

Continuing this for as long as you are able. Use as many sets in any order each minute as needed. Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

Custom 2: CrossFit Near Me

5 Minutes Per Round

  • 5, 10, 15, 20, … Thrusters
  • 40 Situps

Death by Chest-to-Bar Pull-up

With a continuously running clock do one chest-to-bar pull-up the first minute, two chest-to-bar pull-ups the second minute, three chest-to-bar pull-ups the third minute… continuing as long as you are able.


Rounds for Max Reps

A certain number of Rounds for Max Reps workout.

Rounds for Max Reps are super fun workouts.  They do require a movement than can be broken safely to function though.  KB swings, Pushups, etc.  You’ll need a time cap on these workouts as well.

Scoring CrossFit Near Me Template

Your score is the total number of reps completed during each round.

Custom 1: CrossFit Near Me

15 Minutes to complete: 5 rounds for max reps of:

  • 3 Deadlifts, 1.x BW
  • max rep Pull-ups

Custom 2: CrossFit Near Me

15 Minutes to complete: 5 rounds for max reps of:

  • max rep Bench Press, 1x bodyweight
  • max rep Pull-ups

Reps in Remaining Time

Perform max reps in remaining time.

Reps in remaining time is a punishing combination WOD.  Basically you get a time waster upfront (e.g. row 50 calories) and then in the remaining timed round you do max reps of another exercise, like wall balls.  You’ll repeat the sequence 3-6 times.

Scoring

Number of Reps Completed

Custom 1: CrossFit Near Me

4 rounds, 2 mins each, for max reps of:

  • 18/15 Row Calories
  • Max reps in remaining time Wall Balls, 20/14 lbs Rest 2 mins

Heavy Day

The Heavy Day Combo

One to four exercises done for total weight

Any workout that has multiple lifts. It’s good to program similar lifts to reduce swapping of plates.  Also, you will usually want to add as you go.  Makes the WOD go faster.  Each round can be timed, or the total workout can be timed.  Newer CrossFit WODS near me incorporate SLIPS with one max effort exercise.

Overhead Press Sequence 30 Minutes Time Cap

  • Shoulder Press 1-1-1-1-1, using heaviest weight per set
  • Push Press 3-3-3-3-3, using heaviest weight per set
  • Push Jerk 5-5-5-5-5, using heaviest weight per set

Squat Sequence

  • Overhead Squat 1-1-1-1-1, using heaviest weight per set
  • Front Squat 1-1-1-1-1, using heaviest weight per set
  • Back Squat 1-1-1-1-1, using heaviest weight per set

Heavy Day + SLIPS

One Heavy + SLIPS

Newer CrossFit WODS near me incorporate SLIPS with one max effort exercise.  SLIPS are Scales, L-Hold, Inversion, Plank, Stretching.

Front Squat + SLIPS

  • Front Squat 1-1-1-1-1
  • 20 Minutes Slips

Snatch + SLIPS

  • Snatch 5-5-5-3-3-3-2-2-1-1
  • 20 Minutes Slips

Heart Rate Control CrossFit Near Me Template WOD

CrossFit doesn’t often use heart rate monitors, because they aren’t 100% accurate.  Also, they can favor less conditioned athletes.  We use hear rate control workouts in our CoreFit workouts, where the emphasis is on the workout.  In CrossFit, we care more about points, so we don’t use HRM.  Still heart rate controlled workouts are super fun, so we wanted to share some with you.  Maybe your CrossFit box will start using them too.

Calories Total

Burn 400 calories doing:

  • 20 TRX Rows
  • 30 TRX Chest Press

Calories Control

4 Rounds

  • 25 Calories of Jumping Jacks
  • 25 Calories of Box Jumps

Calories Element

5 Rounds

  • 20 Calories of Body Saws
  • 10 Pushups

Reps in Remaining Time Based on Calories

4 rounds, 6 mins each, for max reps of:

  • 30 Calories TRX Jump Squats
  • Max reps in remaining time Wall Balls, 20/14 lbs

Concluding Thoughts on CrossFit Near Me

Our CrossFit workouts are designed to be fun, safe, and effective.  So if you’ve tried CrossFit in our boxes in Alexandria VA, and didn’t like it, come try ours.  Your first class is free.   Mention that you actually read this article, and you’ll get a free Sand and Steel Coffee Mug.

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