A Beginner’s Guide to CrossFit For Runners (& The 16 WODs You Must Try)

For a complete newbie, starting a CrossFit training program might seem intimidating.

With that said, you don’t need to fret about anything.

I got you covered my buddy.

Today I’m going to share with you all you need to know about starting a CrossFit training program.

Note: This is going to be a long post, but I feel like I have to do it. I just can’t write one of them short and sweet posts about CF. I have to share everything I know about the subject. Or it’s no deal.

So what is CrossFit? And how can it help you become a better runner?

CrossFit: A Simple Definition

CrossFit is a vigorous workout program that combines aerobic conditioning, weight training, and gymnastics.

It began as a form of training used primarily by police academies, the military, martial artists and emergency responders.

But in just over the last decade, CrossFit has grown into one of the hottest fitness trends of the day with thousands of affiliates.

Specialty is non-specialization

CrossFit is not your typical, conventional, specialized training program. It’s something else.

Most CrossFit workout routines are a hybrid blend of speed work, strength training, plyometric moves, Olympic power-style weightlifting, gymnastics, and endurance exercise.

The Ultimate Goal

The ultimate goal of CrossFit training is to achieve what’s known as functional fitness—the buzzword of the day in the fitness circles.

Your primary goal, as a CrossFitter, is to work on improving all facets your fitness, whether it’s mobility, strength, or endurance.

Why Should you Start CrossFitting

Here a few reasons why CrossFit is good for runners:

Get Stronger

Most of CrossFit workout hit the entire body rather than one isolated muscle group. Doing this can help you strengthen your overall body, increase total body muscular endurance and help you become a faster and stronger runner.

Cross Train

I believe that CF is one of the best cross training options for runners.


Some of the fundamental exercises in CF—such as planks, squats, push-ups, burpees, lunges, and deadlifts—are among my favorite moves to boost running performance as well as for a well-rounded strength training routine.

Kill the Plateaus

Also, what I love about CrossFit training is that it help get over and through those dreaded training plateaus. CrossFit helps me get out of comfort zone and try out things I haver never done before and push in ways I have never dared to do before.

Short and intense

Most CF workouts take less than half an hour a day because the entire routine is performed in a fast-paced and nonstop fashion.

Just don’t let the short time needed to carry out the workouts fool you. In the span of a WOD, you will be hitting large muscle groups so hard as possible.

Lose Weight

According to studies, the best way to burn fat is to perform high-intensity interval training (HIIT).

CrossFit is, without contest, the epitome of HIIT training.

What to expect  – The first day

Joining a CrossFit Class (under the supervision of a certified trainer) is the way to go if you serious about CF.

Other than that, here are a few things to expect on your first day in the “box.”

Learn the Jargon


Here is the guide you need to decode the CrossFit lexicon:

The Box: This is where most your CrossFit workout will take place. AKA a CrossFit training gym. Why the name? Well, most CrossFit workout spaces look like a box made of cement walls that include weights, bars, and ropes. No TV screens, no mirrors, and no distractions.

This is not your typical gym, for sure.

WOD: Short for Workout Of the Day, and they tend to vary by from one day to the next.

The WODs test a different part of your functional strength or conditioning in nearly nonstop mixtures.

The exercises are performed in a circuit format: one move follows right after the other, with minimum rest in between

A classic WOD maybe an 800-meter run followed by 25 reps of push-ups, deadlifts, box jumps, and burpees, then wrapping it up with another 800-meter run.

AMRAP: Short for As Many Rounds As Possible and means completing a circuit of exercises as many times as possible within a given time frame. For example, 30 minutes AMRAP of: 30 squats, 5 pullups, 20 burpees and 25 push-ups.

Also, it can mean “as many reps as possible.”

RX: When you can pull off a given WOD exactly as how they were prescribed, it means that you have RX’s the workout.

In other words, it’s when you are capable of performing all of the exercises and modalities using the given reps and weights.

The Basic Movements

CrossFit has a set of standard exercises and movements you’d need to practice first before you move into any advanced modalities.

In essence, there are nine essential movements to practice to become a fluent CrossFitter.

These are: shoulder press, air squat (without the weights), front squat, deadlift, overhead squats, sumo deadlift high pull, push press, push jerk, and medicine ball clean.

But that’s not the whole story of course.

As you start mastering proper form, you’ll be adding more challenging exercises to your training arsenal.

Some of these include (but not limited to): pull-ups, sit-ups, sprints, box jumps, burpees, rowing, gymnastics and other exercises and movements.

How I began

I started CF on my own, tinkering and playing around with the prescribed WODs using whatever I had available on hand.

Of course, now I see that as a mistake. I should have enrolled in a class from day one.

Nonetheless, I was already in a good shape and was doing most of the exercises prescribed in the WODS, except for a few Olympic lifts and everything that had to do with gymnastics. These were a completely new experience for me, and I needed serious form help with them.

That’s what got me to seek professional advice. So please, I think you should do the same if you are serious about learning proper form and staying injury free from the get go.

Join a CF box

So please go find a reputable CrossFit gym and sing for the on-ramp program so you can learn and master the basic exercises from the get-go.

That’s how you stay injury-free for the long haul.

There is no way around it, buddy.

Good news is that I can almost guarantee that there is at least one box in your living area. These are nowadays everywhere.

Get A Coach

As I have already stated, to get the most out of CrossFit training, without getting hurt, of course, you’d need a coach.

You need a certified coach who knows what he’s doing and is willing to scale it up or down in line with your current running program and fitness goals.

In fact, venturing down the CrossFit world without a coach can lead to all sorts of trouble. And it’s a waste of your time and sweat.

The coach is going to help you practice the basic moves right and instill proper form from the get-go.

Test the Waters

Most Boxes offer the first session free of charge.

Doing this will help you try out CrossFit without taking the full plunge, especially if you are still not sure about the whole thing.

How to Balance Running and CrossFit

I believe you can CrossFit and run.

Nonetheless, starting a CF routine and the type of workouts you do depends, entirely, on your goals and fitness level.

If you are 5K or 10K running fanatic, then your typical CF WOD can help you build power and speed to dominate the race and achieve your next personal best.

It’s all up to you. It’s all about what works the best for you and what you enjoy doing the most.

I don’t think that there is a right or wrong answer here.

Still unsure on how to proceed? Then these two tips might be of help.


To make the most out of CF as a runner, you have to treat it as a form of cross training.

In other words, keep in mind that the primary goal of performing the WOD is to back up your running lifestyle.

Not the other way around.

Make it Relevant to Running

Also, your CF workouts have to be metabolically related to running.

For instance, a typical runner-friendly WOD might involve performing three to five different moves at moderate weight and intensity.

How Much is Enough?

If you are beginner runner and have never done any cross training before (weight lifting, intense yoga, biking and the sort), then start with only ONE CrossFit workout per week for at least the first 4 to 8 weeks of training.

Of course,  as you get stronger and fitter, and the more your body adapts to the new stress, up the ante by adding an extra workout every 2 weeks. That’s the safe way of doing it.

If you are already in a pretty good shape and do regular strength training, then feel free to start with two WODs a week, then build it up to three or four workouts a week in a month or two.

Heck, you can even run in the morning then do a WOD later in the evening. Or the other way around.

Dodge Injury

The risk of injury ranks high on CrossFit critics list.

Nonetheless, you can ward off most the trouble by building the right foundation—mainly developing good form from the get go, and steering clear of overtraining, and of course, working with a certified instructor and choosing the right CrossFit gym.

And, in my experience, the best way to avoid injury is to never ignore your body’s signal of pain and discomfort.

Therefore,  listen to your body the entire time and scale down whenever you feel pain and/or are about to reach the overtraining threshold.

25 CrossFit Workouts – From Beginner to Elite

Here is a long list of some my favorite CrossFit workouts. By the way, feel free to share yours in the comment section below.

1. The Cindy WOD

If you’re a beginner, start with the Cindy WOD. For a time limit of 20 minutes do as many rounds as possible of: 5-pull-ups, 10 push-ups, 15 air squats. If that’s too much, do it instead for 5 to 10 minutes.

2. The 15-Rep Bodyweight WOD Workout

This is a simple WOD you can do in the comfort of your own home.

Perform five rounds of the following exercises as fast as you can with good form:

  • 15 Air Squats
  • 15 Push-ups
  • 15 Sit-ups
  • 15 Lunge steps.

3. The Fran WOD

The Fran is often the first WOD that beginner CrossFitters get exposed to. But don’t let that fool you. The Fran is very challenging and can put you on your knees if you don’t properly pace yourself.

This WOD involves performing three rounds of: 21, 15 and 9 reps of 95-pound barbell thrusters and pull-ups. You could change the resistance and intensity according to your fitness skill, but keep pushing yourself for a better timing.

4. The Barbara WOD

The Barbara is another standard CrossFit timed-goal WOD. This WOD is also very simple and straightforward. All you need is your body and off you go.

Do 5 circuits of: 20 pull-ups, 30 push-ups, 40-sit-ups, and 50 air squats (body-weight squats). Rest for two to three minutes between each round, and record your timing accordingly.

5. The 800m Sandwich WOD

This one will test both your aerobic and anaerobic power in a mix of running and challenging bodyweight moves.

Here is how to proceed.

After a thorough warm-up, perform the following

  • Run an 800-meter run at a moderate pace
  • 50 Air squats
  • 50 Sit-ups
  • 25 burpees
  • Run an 800-meter as fast as you can

This is one round. Aim to complete at least three to five rounds.

6. The Jump, Dip and Swing WOD

In a span of 30 minutes, complete as many rounds as possible of the following exercises:

  • 15 Box Jumps
  • 15 Chair Dips
  • 15 Kettlebell Swings.

7. The Burpee Box Jumps Challenge WOD

In 20 minutes, perform as many rounds as possible of the following two exercises:

  • 10 burpees
  • 10 box jumps.

Make sure to move as fast as possible while keeping good form the entire time.

8. The Murph WOD

The Murphy brings nothing new to the table. But the steep number of the reps is what sets it apart from other routines.

Here is how to do it:

Start off with a 1-mile run, then do 100 pull-ups, 200 push-ups, 300 body-weight squats, then finish up the workout with another 1-mile run.

9. The Front Squats Run WOD

This is one of my favorite CF workouts of all times. But it’s quite challenging. So you gotta be careful.

Perform seven rounds of the following exercises as fast as you can with good form

  • 15 Front Squats
  • 400-meter sprints

10. The Escalating /Descalating WOD

After a thorough warm-up, perform the following moves in the order shown:

  • 30 Push-ups
  • 30 Air-squats
  • 800-meter run
  • 20 Push-ups
  • 20 Air-squats
  • 400-meter run
  • 10 Push-ups
  • 10 Air-squats
  • 200-meter sprint
  • 20 Push-ups
  • 20 Air-squats
  • 400-meter run
  • 30 Push-ups
  • 30 Air-squats
  • 800-meter run.

11. The Filthy-50

The filthy-50 is a nasty sequence of taxing moves that’s likely to seem to last forever if you’ve never done it before.

The traditional Filthy-50 WOD involve doing:

  • 50 Box Jumps (24in box),
  • 50 Jumping Pull-ups,
  • 50 Kettle Bell swings,
  • 50 Walking Lunges,
  • 50 Knees to Elbows,
  • 50 Push Press,
  • 50 Back Extensions,
  • 50 Wall Ball shots (20lb ball),
  • 50 Burpees,
  • 50 Double Unders.

Elite CrossFitters can pull off this mighty beast under 20-minute. If you are a newcomer to the sport and/or not in a great shape, then aim to complete the whole circuit under 45-minute keep challenging yourself and improving your timing.

12. The Total Body Power Challenge WOD

After a thorough warm-up, perform the following moves as fast as you can. Make sure to record your time, and try to beat it next time.

  • 100 Squats
  • 120 Jumping Jacks
  • 75 Pushups
  • 40 burpees
  • 75 Lunge steps

13. The One-Mile Squat WOD

Run 1 mile with 50 squats at each 400-meter mark. Record your time and try to beat it next time.

14. The Angie WOD

While recording your time, try to perform the following exercises as fast as you can:

  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 squats

15. The Arnie WOD

This might be one of the most challenging WODs out there. So, please make sure be careful, and perform the exercises with good form the entire time.

Here is how to proceed:

  • 21 Turkish get-ups, Right arm
  • 50 Swings
  • 21 Overhead squats, Left arm50 Swings
  • 21 Overhead squats, Right arm
  • 50 Swings
  • 21 Turkish get-ups, Left arm

16. The Jag 28 WOD

While recording your time, perform the following moves:

  • Run 800 meters
  • 28 Kettlebell swings,
  • 28 Strict Pull-ups
  • 28 Kettlebell clean and jerk
  • 28 Strict Pull-ups
  • Run 800 meters.