CrossFit WODs for Conditioning, Pacing, and Progress
Start with a training goal, then explore AMRAP, EMOM, For Time, and mixed-format WODs. Use pacing and scaling guidance to train with better intensity control and more consistent results.
How to use this CrossFit hub
- 1. Pick a format based on your training day (engine, sprint, intervals, or strength).
- 2. Open a WOD and check the time cap, movement mix, and pacing approach.
- 3. Use scaling guidance to keep intensity high without losing movement quality.
Quick paths
For Time WODs (Race Pace & Output)
Great for pacing under fatigue and benchmark-style efforts.
CF Official 20260711
Open Workout 20.5 For time, partitioned any way: 40 muscle-ups 80-calorie row 120 wall-ball shots Time cap: 20 minutes ♀ 14-lb med...
Linchpin 20260710
3 Rounds for time of: 1 Hang Squat Clean, 205/145 10 Burpees over bar 3 Rounds for time of: 3 Hang Squat Cleans, 185/135 10 Burpee...
CF Official 20260708
5 rounds for time of: 15 push presses 20 toes-to-bars ♀ 105-lb barbell ♂ 155-lb barbell
Linchpin 20260707
3 Intervals, each for time of: 60 Air Squats 20 L-sit Pull-ups 1 Mile Run Rest as needed between each. Listen to Linchpin Conversa...
Intervals (EMOM / TABATA)
Use interval formats to build repeatability and technique under pressure.
Linchpin 20260711
EMOM 20 min of: Min 1: 12 Ring Rows Min 2: 6 Dragonflies Min 3: 10m Shuttle Run, max reps Min 4: Rest
Linchpin 20260706
E2MOM for 20 min: 2 Power Snatch
Linchpin 20260703
EMOM 30 min of: 1 Thruster
Linchpin 20260619
EMOM 32 min of: Min 1: 3 Strict Weighted Pull-ups Min 2: Medball Side Toss, R Min 3: Calories, Air Bike Min 4: Rest Min 5: 3 Stric...
AMRAP WODs (Engine & Consistency)
Practice sustainable pace, transitions, and movement cycling.
CF Official 20260710
Complete as many reps as possible in 10 minutes of: 3 burpee box jump-overs 3 deadlifts 6 burpee box jump-overs 6 deadlifts 9 burp...
CF Official 20260701
Jennifer Complete as many rounds and reps as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings 20 box jumps ♀ 35-lb kett...
13 Heroes of Kabul
AMRAP in 26 minutes 31 Double-Unders 25 Pull-Ups 23 Push-Ups 23 Air Squats 23 AbMat Sit-Ups 22 Kettlebell Swings (53/35 lb) 22 cal...
Otis
AMRAP in 15 minutes Back Squat (1½ bodyweight) Shoulder Press (¾ bodyweight) Deadlift (1½ bodyweight) Start with 1 rep each. Incre...
Strength / Mixed Format WODs
Round out your week with for-load and mixed sessions.
Linchpin 20260708
Checkpoint Golf 21-15-9 reps for time of: Kettlebell Swings, 70/53 Calories, Air Bike Women's calories 15-11-6
CF Official 20260707
Front squat 3-3-3-3-3 reps
Linchpin 20260626
3 Rounds for time of: 5 Deadlifts, 315/205 70 Double-unders 12-9-6-3 reps for time of: Overhead Squats, 115/75 Pull-ups Rest 3-5 m...
CF Official 20260624
30-20-10 reps for time of: Front-rack reverse lunges Knees-to-elbows Bike calories ♀ 95-lb barbell ♂ 135-lb barbell
Fresh WODs from the Archive
Newer published WODs you can slot into your current training block.
CF Official 20260706
For time: 15 power snatches 5 rope climbs to 15 feet 12 power snatches 4 rope climbs 9 power snatches 3 rope climbs 6 power snatch...
Linchpin 20260704
For time: 5 x 500m row Rest as needed.
CF Official 20260704
Eva Strong With a partner, 5 rounds for time of: 24 double-unders (each) 19 toes-to-bars (total) 2 clean and jerks (total) 400-met...
CF Official 20260703
Ned 7 rounds for time of: 11 back squats 1,000-meter row ♀ Bodyweight barbell ♂ Bodyweight barbell
Linchpin 20260701
3 Rounds for time of: 5000m, Air Bike 50 Sit-ups 5 Rope Climbs, 15 ft.
Linchpin 20260630
10 down to 1 reps for time of: Power Clean, 155/105 Ring Dips Or, as a 2-person team... 10 down to 1 reps for time of: Power Clean...
Improve CrossFit WOD performance with better pacing and scaling
Better results usually come from execution quality: pacing the opening minutes, managing transitions, and scaling correctly for the intended stimulus. Premium unlocks pacing and scaling guidance to make each WOD more effective.
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