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.
Linchpin 20260721
Not for time: 800m Run 10 Strict Toes-to-bar 20 Strict Wall-facing HSPU 10 Strict Toes-to-bar 20 Strict Press, R-arm 10 Strict Toe...
CF Official 20260721
2014 CrossFit Games, Workout 7 - Muscle-Up Biathlon For time: 400-meter run 18 muscle-ups 400-meter run 15 muscle-ups 400-meter ru...
CF Official 20260720
2009 CrossFit Games Event 5 3 rounds for time of: 30 wall-ball shots 30 low-hang squat snatches ♀ 45-lb barbell and a 14-lb medici...
Linchpin 20260718
For time: 30 Thrusters, 75/55 3 Rope Climbs, 15 ft. 20 Thrusters, 75/55 2 Rope Climbs, 15 ft. 10 Thrusters, 75/55 1 Rope Climb, 15...
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 20260714
Jack's Triangle For total reps: As many reps as possible in 2 minutes of: Max-reps deadlifts As many rounds and reps as possible i...
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...
Strength / Mixed Format WODs
Round out your week with for-load and mixed sessions.
Linchpin 20260722
Front Squat 9-9-6-6-3-3
CF Official 20260722
2019 CrossFit Games Event 8 1-rep-max clean
Linchpin 20260720
15-12-9 reps for time of: Power Clean, 155/105 Pull-ups 15-12-9 reps for time of: Power Clean, 115/75 Calories, Rowing Rest 5 min ...
CF Official 20260718
50-40-30-20-10 reps for time of: Double-unders Sit-ups Complete 5 shoulder presses at 80% of your 1-rep max after each round.
Fresh WODs from the Archive
Newer published WODs you can slot into your current training block.
Linchpin 20260717
Box Jumps 10-20 reps Deadlift 2-3-5-10-2-3-5-10
CF Official 20260717
Power clean 3-3-2-2-1-1-1-1 reps
Linchpin 20260715
5 Rounds, not for time: 5 Strict Weighted Chin-ups :30 Side Plank Hold, L :30 Side Plank Hold, R Rest as needed, then... 5 Interva...
CF Official 20260715
21-15-9 reps for time of: Calorie row Thrusters ♀ 65 lb ♂ 95 lb
Linchpin 20260714
Clean & Jerk, 1RM Then: 3-3-3 at 80% 1RM 4-4-4 at 70% 1RM 5-5-5 at 60% 1RM Full Clean & Jerk
Linchpin 20260713
For time, or not: 2 Rounds of: 1000m Row 100 Double-unuders 2 Rounds of: 2000m Air Bike 100 Running Step Single-unders 2 Rounds of...
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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