Browse Workouts

See detailed, easy-to-follow instructions for power workouts.

Log results and track progress in the ones you like. As you use WithFit, workouts you prefer will float to the top.

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    photo of crossfit
    crossfit

    Fran

    21, 15, 9 reps of thrusters and pull ups.

     
    • Power, 
    • Timed, 
    • Weight Training
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Chest
    • (Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders, Upper Shoulders)
  •     
    photo of crossfit
    crossfit

    Fight Gone Bad

    A 15 minute station based workout for points.

     
    • Effort, 
    • Power, 
    • Weight Training
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Chest
    • (Upper Chest),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Rear Shoulders, Side Shoulders, Upper Shoulders)
  •   
    photo of crossfit
    crossfit

    Annie

    A brief workout of decreasing double unders and sit ups.

     
    • Aerobic, 
    • Body Weight, 
    • Power, 
    • Timed
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  • Clean and Jerkphoto of crossfit
    crossfit

    Grace

    Perform 30 135lb clean and jerks as quickly as possible.

     
    • Power, 
    • Weight Training
     
    • Arms
    • (Forearms, Triceps),
    • Back
    • (Middle Back, Upper Back),
    • Chest
    • (Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders, Upper Shoulders)
  •   
    photo of crossfit
    crossfit

    Elizabeth

    21, 15, 9 reps of cleans and ring dips for time

     
    • Gymnastic, 
    • Power, 
    • Timed, 
    • Weight Training
     
    • Arms
    • (Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders)
  •    
    photo of crossfit
    crossfit

    Kelly

    A round based metabolic conditioning involving running and jumping.

     
    • Power, 
    • Timed
     
    • Arms
    • (Triceps),
    • Chest
    • (Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders)
  •    
    photo of crossfit
    crossfit

    DT (Hero)

    5 rounds of 155 lb deadlifts, cleans, and push jerks.

     
    • Power, 
    • Timed, 
    • Weight Training
     
    • Arms
    • (Forearms, Triceps),
    • Back
    • (Middle Back, Upper Back),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders, Upper Shoulders)
  • Wallball Shotphoto of crossfit
    crossfit

    Karen

    150 wall ball shots done as quickly as possible

     
    • Power, 
    • Timed, 
    • Weight Training
     
    • Arms
    • (Triceps),
    • Chest
    • (Upper Chest),
    • Legs
    • (Buttocks, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders)
  • Full Power Snatchphoto of crossfit
    crossfit

    Randy

    A short timed workout consisting of nothing but 75lb power snatches.

     
    • Power, 
    • Timed, 
    • Weight Training
     
    • Arms
    • (Forearms),
    • Back
    • (Middle Back, Upper Back),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders, Upper Shoulders)
  •   
    photo of crossfit
    crossfit

    Overhead Walking Lunges And Burpees

    5 rounds for time of: 50ft of 45lb barbell Overhead Walking Lunge and 21 Burpees

     
    • Power, 
    • Timed
     
    • Arms
    • (Triceps),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Quadriceps),
    • Shoulders
    • (Front Shoulders)
 Any Muscles
Arms
Back
Chest
Core
Legs
Shoulders