Do you want to start something new and incorporate different exercises into your routine? Here is a list of some of the more popular CrossFit exercises and how you can do them on your own. To avoid injury and to get the most out of your workout, make sure to equip yourself with the appropriate gear and the right rubber flooring. Remember, you are not supposed to be able to do all this if you are a beginner, in fact even some seasoned CrossFit enthusiasts will have trouble with some of the following, so take heart and hang in there.
Cindy
If you are starting in CrossFit, Cindy is an excellent routine. You do five pull-ups followed by ten pushups and then fifteen squats. You are supposed to run this cycle as many times as you can within a twenty-minute window.
Fran
Start with 21 reps then 15 and finally nine alternating between thrusters and pull-ups
Helen
Helen has three rounds of 400 meter runs, 21 kettlebell swings and 12 pull-ups. Not crazy considering what some other exercises are like.
Murph
So named in honor of a N.Y. Lieutenant who died in Afghanistan, you run a mile to warm up, then do a crazy 100 pull-ups follow up with 200 pushups and do 300 squats and finally run one more mile to finish.
Daniel
If you are fit as a fiddle, you can try Daniel. It starts with nothing less than 50 pull-ups, a 400-meter run followed by 21 thrusters, then run again for 800 meters. Make the 21 thrusters again, run a 400-meter length, and end it with another 50 pull-ups.
Annie
If you like jumping rope, then this is the routine for you. You will be doing double-unders, which consist of passing the rope under your feet twice in one jump. You start with 50 then 40, 30, 20, and finally ten reps of double-unders.
Linda
This consists of deadlifts followed by bench presses and cleans. You start with ten and work your way down to 1 repetition. You should be deadlifting your bodyweight times 1.5 pressing your body weight and using three-quarters of your bodyweight for the cleans. Make sure you use rubber mats to protect your floor.
Angie
This one is very easy to remember, not so easy to do. You start with 100 pull-ups follow up with 100 pushups, then 100 situps, and finally 100 squats. This is not for the faint of heart, and not many beginners will be able to get through it.
Diane
Diane is made up of 21 deadlifts followed by 21 handstand pushups, then 15 deadlifts and 15 handstand pushups, then bring it down to 9 deadlifts and nine handstand pushups.
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