Best CrossFit workouts for weight loss

By Marcherry Garnica
May 10 2023

Best CrossFit workouts for weight loss

I’ve been doing CrossFit for a few months and have seen some amazing weight loss results! 

If you’re putting in this much effort, ensuring you’re reaping the rewards is important. So here are some fantastic CrossFit WODS that have helped me shed those extra pounds (in addition to a balanced diet and regular sleep schedule). 


Have you seen that “For Good time called FRAN 21-15-9” shirt? This classic CrossFit workout consists of 21-15-9 reps of thrusters and pull-ups. I highly recommend trying Fran as your next sprint workout! It is fast-paced and challenging and has the added benefit of keeping your body burning fat for hours after you finish. In addition, it’s a high-intensity workout that will increase your heart rate and burn many calories.

21/15/9 reps for time:    

Thrusters at 95 pounds



If you’ve ever heard the term “Cindy,” you may wonder who this ubiquitous athlete is. But Cindy isn’t a who; it’s a what. The CrossFit Cindy is a benchmark workout of the day, known for being incredibly challenging. Even though this workout requires nothing but your body weight, it is still quite challenging. It’s excellent for CrossFit newbies too! This is because it involves a high number of repetitions of three different exercises: pull-ups, push-ups, and air squats. The goal is to complete as many rounds as possible within a 20-minute time frame. This means that participants must maintain a high level of intensity throughout the entire workout, pushing their bodies to the limit. Additionally, the workout is designed to target multiple muscle groups, including the upper body, core, and lower body. This can be incredibly taxing on the body, making it a tough but rewarding challenge for those who are up for it.

20 minutes AMRAP 

5 pull-ups  

10 push-ups

15 squats


 The Helen WOD is one of the original Crossfit Girl WODs. This workout is a combination of running, kettlebell swings, and pull-ups. It’s a great way to get your cardio in while building strength. 

Three rounds for time:  

400m run

21 kettlebell swings at 53 pounds

12 pull-ups (band-supported if needed)

Tips for the Helen WOD

  1. When pacing your runs, it’s important to approach them sensibly. Depending on your running ability, you might use this time to make up lost time or take a moment to rest and catch your breath. 
  2. For Kettlebell swings and pull-ups, it’s best to try and perform them all in one go.
  3.  If you have to break up the movements multiple times, it might be a sign that you need to scale down and adjust your approach. Remember, it’s all about finding the right balance and pushing yourself to achieve your goals.


Tabata workouts are notorious for being incredibly difficult, and for a good reason. These workouts are designed to push your body to its limits, with each interval lasting only 20 seconds and a mere 10 seconds to rest in between. This may not sound too tough, but trust me; it’s no joke. By the end of a Tabata workout, you’ll gasp for air, and your muscles will burn. But the sense of accomplishment you’ll feel after completing a Tabata workout is unbeatable. So if you’re ready for a challenge, give Tabata a try!

Here are some of the best Tabata workouts that you can try: 

1. Squat jumps 

2. Burpees 

3. Mountain climbers 

4. Jumping lunges 

5. Push-ups 

6. High knees 

7. Plank jacks 

8. Bicycle crunches 

9. Russian twists 

10. Jump rope


I conquered the Murph workout recently, and it was undoubtedly the most demanding workout I have ever endured. It lasted for more than an hour, and every moment was a test of my limits. However, I emerged victorious and felt incredibly proud of myself for achieving such a challenging feat. I suggest attempting the Murph workout if you’re seeking a true challenge. But beware, as it will push you to your limits and beyond!

For time:    

1-mile run

100 pull-ups

200 push-ups

300 air squats

1-mile run


A CrossFit Grace workout is a popular benchmark workout in the CrossFit community. It consists of 30 clean and jerks, done at a challenging but manageable weight for the athlete. The goal is to complete the 30 reps as quickly as possible, with good form and technique. This workout is an excellent test of endurance, strength, and mental toughness and is often used as a measure of progress and improvement in CrossFit training. The important thing is that you know yourself and have a plan before performing this WOD.

For time: 

30 clean and jerks at 135 pounds

Consistency and dedication are the key elements to achieving weight loss with CrossFit. Regular workouts and a healthy diet are necessary to see significant progress in your weight loss goals. Remember that results may not happen overnight, but you can achieve your desired physique with patience and hard work. Additionally, working with a knowledgeable coach or trainer is crucial to provide guidance and support throughout your journey. Push yourself and stay motivated, and you will be astounded at your accomplishments with CrossFit.

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