Best and Hardest CrossFit Workouts

top ten crossfit workoutsWe get this question every week: “What are the best CrossFit workouts?”.

Or: “What are your Top 10 CrossFit workouts that you recommend:

Check out the list of the most popular CrossFit workouts based on a poll of CrossFit gyms (updated poll results with runner ups added).

There are many CrossFit workouts that were voted on but only 10 made the cut.  These are not exactly the top ten hardest crossfit workouts but the most popular exercises and workouts.

Lets face it — CrossFit is one of the most bad *ss new sports the world has seen. Pretty much anyone wants to see svelte athletes throwing barbells overhead and racing for first place? Are you kidding me?



#10 Grace

Grace is one of the more famous CrossFit workouts and a true test of strength and aerobic ability.  Check it out.
30 clean and jerks for time

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#9 Filthy Fifty Workout

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Question: What is a good book to read about CrossFit?

We like this book First: What It Takes to Win by Rich Froning.

This book will give you a good inside look at what it is like to compete in the CrossFit arena.

Rich Froning has won the most CrossFit Games championships of any athlete.

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A question we get a lot is “What is the hardest CrossFit workout?”.

Many athletes say that Eva is the hardest wod, but that is pretty subjective.

#8 Angie

100 pull ups
100 push ups
100 air squats
100 sit ups
Angie is a basic CrossFit workout with minimal gear needed – you can do most anywhere.

Question: What is a good all around CrossFit shoe for the gym?

We like the Reebok Womens Crossfit Nano 4.0 Training Shoe. This shoe has gone through several revisions and the latest version is getting great reviews. You can get these shoes for under $100 if you shop around for deals and it turns out to be a good value.

Check out the Wright Exercise Wall/Ceiling Mounted Pull Up Bar

#7 Annie

Double unders
Sit ups
post time to comments

Video – Annie CrossFit workout

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What is the best cardio CrossFit workout? Some say that it is Fight Gone Bad.

#6 Fight Gone Bad

(F.G.B.) was originally designed about a decade ago for local boy, LW UFC Champ BJ Penn! When BJ Penn did F.G.B. for the first time, he was put flat on his back when it was over! When he was asked about to compare the workout to a fight, he said it was like a “fight gone bad”.

F.G.B. was designed to match the time and domain of a UFC fight, while EXCEEDING its metabolic demands. Meaning, whatever the demands were in a UFC fight, F.G.B. exceeds them in terms of force (heavier), distance (longer ranges of motion), and time (work faster). In the workout, you work for 5 minutes on 5 different stations (Concept 2 Rower, Wall Ball, SDLHP, 20″ Box Jump, and Push Press) and rest for 1-minute.

Normal F.G.B. lasts for 3 rounds, while a Championship Fight or Championship F.G.B. would be 5 rounds long. The reasoning behind the 1-minute at each station then on to the next station, was because Coach Glassman didn’t want stamina to be a significant factor in the workout.

Since localized muscle endurance limitations reduces the metabolic demands by cramping you up and forcing you to rest, in this workout right when localized muscle endurance is about to be a significant factor you move to the next movement. Thus, 1 minute was deliberately chosen because it is the time limit found at the crest of the glycolytic pathway (the middle metabolic pathway).

F.G.B. in my own words: “Just when you’re getting to your threshold of pain and don’t think you can pull off another rep, 1-minute is up and you jump to the next station. So precise and so awesome!”

“Fight Gone Bad”
3 rounds for total reps.
1 minute at each station, 5 stations.
1 minute rest in between each round.
5 stations:
Concept 2 Row (Calories)
Wall Ball (20/14lbs.)
Sumo-Deadlift-High-Pull (75/55lbs.)
Box/Tire Jumps (20″)
Push Press (75/55lbs.)
Post score to comments.

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#5 CrossFit Total

Max back squat
Max dead lift
Max shoulder press
Post results to comments and in your training log

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#4 5k Run

Run 5,000 meters – 3.1 miles. Note terrain conditions (track, trail, hills, etc).

Too many CF athletes avoid running longer than 400 meters.

Expand your abilities and stretch yourself to run 1600 meters for time and then 5k.

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#3 Helen

3 rdsft (rounds for time)
400 meter run
21 kettlebell swings 1.5 pood (35 lbs)
12 pull ups

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#2 Cindy

20 minute AMRAP
5 pull ups
10 pushups
15 air squats

A recent question from our athletes was “What is the best CrossFit workout?”. Most athletes would say Fran is the best wod as it is truly CrossFit boiled down to its essence.

#1 Fran

This wod has been called the most demanding workout as it has laid out more athletes on the floor than any other.  Short and bittersweet.  We all keep coming back for more.

#95 Thrusters
Pull ups
For time

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The Real #1: Murph
This is the biggest and baddest workout of them all. Especially if you do it with a weight vest, unpartitioned and strict pull ups. Named for Lt. Michael Murphy who died fighting for freedom.


#11 Ryan

“Ryan” workout
Five rounds for time of:
7 Muscle-ups
21 Burpees
post time to comments

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1. What is worst crossfit workout you have ever done?
2. What is the best CrossFit workout?
3. In your opinion, what is the most famous crossfit workout?
post your results in the comments below.

We also get the question weekly “What are the best crossfit gyms in world?” – we will put that together in the next article.

Question: “Coach, what is an intense garage workout that I can do in a short period of time?”. Try max burpees in 5 minutes and post your score below.

Question: “Coach, do you have a list of all CrossFit workouts?”. I would go to as there is a very long list there.

Question: “What is the best CrossFit arm workouts? Well, usually you are working the whole body in CrossFit. But I do remember that “Tommy V” workout is very hard on the arms with the rope climbs.

Question: “Coach, what is the hardest CrossFit movement to learn?”. The snatch and double unders are the hardest to master. The muscle up would be next.

Question: “Coach, what is a good 10 minute CrossFit workout? You can do the Fran workout or do a half Cindy. Doing the workout Annie in under 10 minutes is a good cardio burn.

Question: What is the fastest Grace CrossFit workout time? The fastest we have seen is 89 seconds. Is this the quickest?? There may be another that has done better… not sure. Check out the video below.

Question: What does the CrossFit term “doing Grace” mean? That means that you are doing the CrossFit workout named Grace.

Question: What is the BJ Penn cross fit wod? Fight gone bad is the CrossFit workout BJ Penn named.

Question: What is the programming like at some of the most successful CrossFit gyms? Many of the top gyms use periodization for strength, OPT style workouts, EMOM’s along with regular CrossFit workouts.

Question: What are the worst CrossFit wods? Any workout that does not have a mobility warmup, is not properly coached, and does not have a proper cool down with foam rolling.

Question: What are CrossFit athletes favorite moves for mobility workouts? The Samson stretch is often performed but it varies from gym to gym as to what is most popular.

Question: What is the best CrossFit military workout? Probably the most popular Special Forces or Hero Wod is Murph. But there are several other tough workouts that are done regularly.

Question: What is the best CrossFit leg wod? I don’t know about best – but if your looking for a hardcore burner try “badger”.

Question: “Coach, where do you recommend to purchase crossfit dvds and videos? Check out a ton of CrossFit DVD’s here at – > Inside the Box: How CrossFit® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body.

Question: What is the #1 running and crossfit training shoe? The Reebok Crossfit Nano is the top seller most popular shoe now.

Question: What is the best CrossFit 30 minute workout? Filthy Fifty is considered one of the best longer workouts.

Question: What does 3 rounds for time in crossfit mean? It means to do 3 rounds of an exercise group with a timer running. Record your time at the end.

Question: What does 21-15-9 mean? It means to do 21 reps then q5 reps then 9 reps.

Question: Where can I find out more info on Cross Fit? check out

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CrossFit Helen workout tips 
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