Workouts for Women

CrossFit Workout for Women – WOD, Workout of The Day

The pursuit of strength, resilience, and empowerment knows no gender.

Women across the globe are rewriting the narrative, taking their place in the world of  high-intensity training, and we love to see it!

Few fitness disciplines embody this spirit of determination and dedication quite like CrossFit. It’s a fitness regimen that celebrates the extraordinary potential within each individual, and today, we invite women from all walks of life to embark on a journey of strength, community, and self-discovery.

This article is your gateway into the dynamic world of CrossFit for women, tailored specifically for women seeking asomething different, exciting and challenging in their fitness routine.

We’ll delve into the core principles, uncover the unique benefits, and guide you through an invigorating CrossFit workout designed to challenge your limits and inspire you to unleash your inner athlete.

Whether you’re a seasoned athlete or new to the realm of high-intensity training, CrossFit has the power to reshape your fitness journey and empower you in ways you may never have imagined. Join us as we dive headfirst into this extraordinary workout regimen, designed to sculpt not just your body but your spirit as well.

Will CrossFit make you bulky?

The question of whether CrossFit can make a woman bulky is a common concern among many who are considering this high-intensity fitness regimen. It’s essential to debunk the myth and address the facts behind CrossFit’s impact on a woman’s physique.

While it’s true that some of the top-performing CrossFit athletes possess muscular frames, but that’s not going to happen. These elite physiques are hard won, and these athletes train with an incredible level of intensity and dedication, often devoting 2 to 3 workouts a day, adhering to strict diets, and following meticulously designed training programs.

Their muscularity is a result of years of specialized training and not an immediate consequence of starting CrossFit. Furthermore, genetics play a significant role in how one’s body responds to training, meaning that not everyone will achieve the same level of muscularity, even with the same CrossFit regimen.

It’s important to recognize that having a strong, powerful body is an asset rather than a drawback. CrossFit empowers women to break free from societal stereotypes and embrace their full potential. Building strength and muscle not only enhances overall fitness but also contributes to better functional movement, increased bone density, improved metabolism, and enhanced self-confidence. A robust physique cultivated through CrossFit represents dedication, discipline, and the extraordinary ability to conquer physical and mental challenges.

CrossFit for women is not about forcing a particular body type; it’s about celebrating the strength, resilience, and capability within each individual. Embracing a strong and powerful body is a statement of empowerment, self-acceptance, and a commitment to being the best version of oneself. It’s a reminder that women, like men, can push their limits, achieve greatness, and redefine what’s possible in their fitness journey. So, no, CrossFit won’t automatically make a woman bulky, but it can undoubtedly help her unlock her full potential and unleash the strength within.

Will CrossFit help you get in shape?

Starting CrossFit is a powerful and effective way for women to get in shape. CrossFit’s intense and dynamic workouts combine strength training, cardiovascular exercises, and functional movements, creating a comprehensive fitness approach that caters to a wide range of fitness goals.

CrossFit programs are meticulously designed to provide a challenging and scalable workout for individuals at all levels of fitness. This inclusivity makes it accessible to women, whether they’re beginners or seasoned athletes. CrossFit workouts are highly efficient, helping to improve cardiovascular health, build lean muscle, and promote overall body strength. They encourage functional fitness, enhancing the body’s capacity for real-life activities, from lifting groceries to climbing stairs with ease.

What sets CrossFit apart is its sense of community and camaraderie. Many women who engage in CrossFit often find a supportive and motivating environment that fosters commitment and accountability. This social aspect can make workouts more enjoyable and sustainable, ultimately contributing to getting in shape.

Starting CrossFit can undoubtedly help a woman get in shape by offering diverse, challenging, and adaptable workouts that foster strength, endurance, and functional fitness. Whether you’re looking to build muscle, lose weight, or enhance your overall physical health, CrossFit provides a dynamic and empowering platform for women to achieve their fitness goals.

gym where women can go to crossfit

CrossFit Workout For Women – WOD – Workout Of The Day

If you’re just starting out with this intense sport, it’s important to take it one step at a time, and try out a workout before you commit to a full membership.

We’ve written up a quick CrossFit workout for women, so you can give this type of exercise a try, before you eventually become obsessed and head off to the CrossFit games!

Let’s give this WOD a shot!

15-minute full-body AMRAP CrossFit workout for women.

AMRAP (As Many Rounds As Possible)

Equipment Needed:

  • Pull-up bar
  • Kettlebell (or a dumbbell)
  • A Box


Set a timer for 15 minutes and complete as many rounds as possible (AMRAP) of the following circuit. Push yourself to maintain good form throughout, and remember to scale movements as needed.

1. 10 Pull-Ups

– Find a pull-up bar or use a resistance band for assistance if necessary. Complete 10 pull-ups, maintaining a strong and controlled motion. If you’re new to pull-ups, consider starting with jumping pull-ups by using a box to jump up and over the bar, or assisted pull-ups using a long resistance band looped around the bar.

2. 15 Kettlebell Swings

– Stand with your feet shoulder-width apart, holding a kettlebell with both hands in front of you. Hinge at your hips, keep your back straight, and swing the kettlebell to chest level. Your arms should remain straight, and the power comes from your hips. Swing for 15 reps.

3. 20 Air Squats

– Stand with your feet shoulder-width apart. Lower your body into a squat, keeping your chest up and your weight on your heels. Go as low as you can while maintaining good form, then stand back up. Perform 20 air squats.

4. 12 Push-Ups

– Begin in a plank position with your hands shoulder-width apart. Lower your body until your chest nearly touches the ground, then push back up. If needed, perform push-ups from your knees.

5. 10 Box Jumps

– Find a sturdy box or bench. Stand in front of it, then jump onto the box, landing softly with both feet on top. Step down and repeat for 10 reps.


Tally the number of rounds and additional reps completed within the 15-minute timeframe. Challenge yourself to beat your score in future workouts.

This CrossFit workout for women offers a comprehensive full-body challenge, combining strength, cardio endurance, and functional movements.

It’s designed to help women enhance their fitness, build strength, and boost their overall endurance. Ensure proper warm-up and cool-down stretches before and after the workout to maximize safety and effectiveness.

What do I need to start CrossFit workouts?

After this workout, you might find you’ve got slightly sore hands, after the pull ups and kettlebell swings in particular. It’s something that happens to everyone when they first start out on their CrossFit journey, and it’s important to know how to deal with it so you can return to the gym the next day and go again.

On the one hand you can develop calluses which are thick pads of skin that come as a result thanks to this kind of working out.

They require a fiar bit of care so you don’t end up with skin rips, and can be painful to start with. But, once you’ve got them they do a great job of keeping your hands pain free doing these types of exercises!

But, if you don’t particularly want calluses on your hands, you might find CrossFit grips useful. We’ve recently written a review of the different types of crossfit grips you can buy, which you might find helpful here.

You might also be interested in a good pair of shoes for CrossFit. As there is so much variety in this sport, which requires support for weightlifting and cardio exercises at the same time, it’s important to have the footwear that can allow you to adapt easily. You’ll start to feel this the longer you do CrossFit, especially when you start hitting those bigger weights.

We’d personally recommend TYR CXT-1 trainers. They offer up great versatility, which will see you through a range of workouts. Only thing is, they can be a little pricey, so we’d recommend you stick with your own gym trainers until you’re ready to commit to CrossFit as your sport!


gymgirlfit was created by health and fitness enthusiasts, with backgrounds in powerlifting and writing. We've written for a number of well-known fitness publishing companies.

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