I did CrossFit-style workouts on my own for many years, often checking the CrossFit main site for WOD ideas. I now train at a CrossFit gym, but you can still get the benefits of high-intensity conditioning while training solo.
These days I rarely train alone — I have a group of friends and gym buddies who train with me. That community and accountability change everything. If you’ve been thinking about joining CrossFit, I recommend giving it a try.
CrossFit Benefits
1. Coaching
I was never comfortable with Olympic lifting or pushing to a one-rep max when I trained alone, so I didn’t challenge myself as much as I could have. With a coach’s guidance and reassurance, I’m stronger and have the confidence to lift to my full potential.
I delayed joining a CrossFit gym for years because of the cost (and nerves), but when you consider what you get — qualified trainers working with you in a small group setting — it’s a great value compared with one-on-one personal training.
2. Community
A group training atmosphere brings motivation and a bit of friendly competition. The CrossFit community is one of the most positive and supportive groups I’ve been part of: people of all fitness levels and backgrounds working to improve their health.
I push myself much harder in a group than when I train alone. When I’m by myself I’ll take an extra rest, drop the bar a rep early, or cut a set short. A supportive group helps me push beyond those small compromises. Seeing the same people regularly and watching scores go up on the board also keeps me accountable and consistent.
3. Daily Programming
When I trained alone I often lifted the same weights for years without getting stronger. I needed structured programming. With a coach and thoughtful programming, I’m continually improving without having to plan every workout myself.
I love that I can simply show up and do the work. The structure ensures progressive improvement over time.
4. Results
Now I’m finally seeing the strength and fitness gains I’d been chasing. That progress makes workouts more exciting and keeps me motivated. Every WOD is an opportunity to challenge myself and track improvements.
There are movements I find difficult, but I do them anyway and slowly improve. In my first year of CrossFit, personal records came quickly and often, which helped maintain focus and enthusiasm.
5. Total Body Health & Wellness
I used to skip mobility and stretching, even as a trainer. Now I carry a foam roller, bands and a couple of massage balls for mobility work. I enjoy that work and understand how important it is for injury prevention and long-term health.
I also value rest days more now and appreciate how recovery helps me get stronger. Proper recovery tools—massage, rolling and mobility—make a big difference.
There’s no single right way to exercise; what matters is that you move regularly, enjoy what you do, and choose something you can maintain over time.
I still run, practice yoga, spin occasionally, and get outside for hiking and mountain biking on weekends.
Ready to try a few CrossFit-style workouts?
CrossFit-Style Workouts to Try
These workouts are a great way to vary your routine and push your conditioning. You can perform them at any gym with basic equipment. They build strength, conditioning and overall fitness.
Below are three common CrossFit formats: AMRAP (As Many Reps As Possible), FOR TIME, and EMOM (Every Minute On the Minute).
What Are AMRAP Workouts?
AMRAP workouts ask you to complete as many rounds or reps as possible within a set time. Example: a 15-minute AMRAP of goblet squats, sit-ups and burpees.
What’s A “For Time” Workout?
For time workouts require you to finish a prescribed amount of work as quickly as possible. The goal is to complete the set workload in the shortest time you can while maintaining good form.
What Are EMOM Workouts?
EMOMs have you perform a set amount of work at the start of each minute for a predetermined number of minutes—for example, 4 deadlifts, 4 push presses and 4 box jumps every minute for 12 minutes.
Follow the instructions below and get to work.
Workout Details
The 15 Minute AMRAP
Complete as many rounds and reps as possible in 15 minutes of:
- 15 burpees
- 15 sit-ups
- 15 box jumps
The For Time Workout
Complete 3 rounds for time:
- 50 alternating lunges
- 40 sit-ups
- 30 kettlebell swings
- 20 air squats
- 10 burpees
The EMOM Workout
Complete the following every minute on the minute for 12 minutes:
- 4 deadlifts
- 4 push press
- 4 box jumps
More CrossFit-Style Workouts
If you enjoy these WODs, try other variations and progressions to keep things fresh and challenge different energy systems and movement patterns. Adjust loads, modify movements as needed, and scale rep schemes to match your current fitness level.