CrossFit WODs for Women: The Ultimate List - 102 Workouts Of The Day

Getting fit is a important to all of us, so it helps to have workouts designed specifically for your needs. Below are a list of CrossFit WODs perfect for women, designed to burn fat fast yet also build strength.

We understand it can be hard to get to a gym, so we have included many workouts which need no equipment - fast, snappy workouts you can do anywhere.

Contents

List of 102 Workouts For Women

No Equipment WODs For Women

A times you can find yourself away from your local box with little or no equipment to workout with. We are here to help! The following list include WODs that you can do anywhere - while travelling, in a hotel room or on the beach.

Some of the workouts below include pull ups. You can get creative with what to use as a pull up bar - for example, a tree, or a sturdy structure. However, if you do not have anything to pull yourself up onto, simply substitute these for dips (using the side of a chair or a bed).

  1. The Burn: 30 burpees, 100 jumping jacks
  2. The Fit Now: 100 jumping jacks, 100 pull ups, 50 sit-ups
  3. Kick Your Butt: 100 pull ups, 100 pushups, 100 squats, 100 sit-ups
  4. The Slimmer: 100 sit-ups, 100 pushups
  5. The Cardio: run 3.1 miles
  6. The Push It: run 5 miles
  7. The Kick It: 20 min jog, then 3 rounds of: 5 pull ups, 10 pushups, 15 air squats
  8. The Fat Burner: 85 Thrusters (using any weight available - e.g. your bag or a rock), 100 pull ups, 1-mile run
  9. The Hurt: 100 pull ups, 100 pushups, run, 5 miles
  10. The Runner: Run 1 mile, 10 squats, 10 pushups, 10 sit-ups
  11. The Athlete: 5 rounds of 10 burpees, 100m sprint
  12. The Acrobat: 10 handstands, 10 pushups, run a mile
  13. 6 rounds for time: 10 pushups, 10 squats, 10 sit-ups
  14. Kick Butt: 10 rounds of 10 pushups, 100m sprint
  15. The Athlete 2: 10 pushups, 10 squats
  16. The Athlete 3: 10 hand release pushups, 10 squats, 200 sit-ups
  17. The Athlete 4: 100 Squats
  18. The Athlete 5: 100 burpees
  19. The Athlete 6: 100 jumping jacks, 75 squats, 50 push-ups
  20. Push Ups: 100 push ups
  21. Rock It: 100 burpees 100 sit-ups
  22. Rocker: 10 handstands, 100-meter sprint
  23. Runner: 10 x 50 meter sprint
  24. The Athlete 7: 20 jumping jacks, 20 burpees, 20 squats
  25. The Athlete 8: 20 sit-ups, 20 pushups, 400-meter run
  26. Squatter: 200 squats
  27. The Athlete 9: 250 jumping jacks
  28. The Athlete 10: Run 0.5 miles, 50 squats
  29. The Athlete 11: 10 rounds of: 3 squat jumps, 3 squats, 3 long jumps
  30. The Athlete 12: 30 pushups, 30 handstands
  31. The Athlete 13: 3 rounds of: 30-second handstand, 30-second bottom-of-squat hold
  32. The Athlete 14: 5 rounds of: 60-second of squats, 30-second handstand, 30 second rest
  33. The Athlete 15: 2 rounds of: run 400 meters then do 30 squats
  34. The Athlete 17: 5 pushups, 30-second plank, 30 times
  35. The Dash: 5 rounds of a 200m sprint
  36. The Athlete 18: 4 rounds of 50 sit ups, 50 squats
  37. The Dash 1: 50 sit-ups, 400-meter run, 10 planks
  38. 7 Rounds: 7 squats, 7 burpees
  39. Suave: 10 pushups, 10 squats, 10 sit-ups
  40. Suave 1: 20 squats, 20 burpees, 20 push ups
  41. The Athlete 19: Do 100 Squats
  42. The Athlete 20: Do 150 Push Ups
  43. The Athlete 21: Do 100 Pushups, 100 Pullups
  44. The Run 1: Run 1 mile as fast as possible
  45. The Run 2: Run 1 mile then complete 100 pushups
  46. The Run 3: Run 1 mile then complete 100 Jumping Jacks
  47. The Run 4: Run 1 mile then complete 100 sit ups
  48. The Run 5: Run 1 mile then complete 100 squats
  49. The Combo: 1 Handstand hold for 1 minute then complete 100 squats
  50. The Combo 1: 1 Handstand hold for 1 minute then complete 200 squats
  51. The Combo 2: 1 Handstand hold for 1 minute then complete 100 jumping jacks
  52. The Combo 3: Do 25 handstands, and then run 1 mile
  53. The Combo 4: Do 100 Jumping Jacks
  54. The Combo 5: Run 1 mile while doing 10 pushups every minute
  55. The combo 6: Sprint 50 meters then do 100 squats
  56. The Combo 7: Sprint 50 meters then do 150 jumping jacks
  57. The Combo 8: Sprint 50 meters and then complete 200 jumping jacks
  58. The Pinch: Spend 5 minutes in a handstand
  59. The Combo 9: Run 1 mile, then do 100 lunges
  60. The Combo 10: Run 1 mile then do 200 squats
  61. The Combo 11: Run 1 mile and then hold a handstand for a total of 3 minutes
  62. The Combo 12: Run 1 mile while doing a handstand every minute
  63. The combo 13: 50 jumping jacks, 50 lunges, 50 push ups
  64. The Sprint: Sprint 100 meters, then do 10 squats, 10 push-ups
  65. The Sprint 2: Sprint 200 meters, then do 50 squats, 50 push-ups
  66. The Sprint 3: Sprint 500 meters, then do 50 squats
  67. The Sprint 4: Sprint 100 meters and then complete 5 minutes in a handstand
  68. Squat Time: Do Tabata Squats for 20 seconds at a time and then complete 50 pushups
  69. Vertical: Do 10 Vertical jumps
  70. Vertical 1: Do 10 Vertical Jumps and 10 push ups
  71. Vertical 2: Do 20 vertical jumps and 20 push ups
  72. Vertical 3: Do 40 vertical jumps and 10 push ups
  73. Tabata Style: Do 10 Tabata Squats and 10 Tabata Pushups
  74. Hand walking: Walk 100 meters on your hands
  75. The Leg Wobbler: Run 100 meters, do 100 jump squats, then finish with 30 walking lunges
  76. To the Max: Complete as many push ups as possible in 8 minutes
  77. To the Max 2: Do as many squats as you can in a row
  78. To the Max 3: Do as many sprint meters as you can in a row
  79. To the Max 4: Do as many pull ups as you can in a row
  80. To the Max 5: Do as many tabata squats as you can in a row
  81. To the Max 6: Do as many jumping jacks as you can in a row
  82. To the Max 7: Run 1 mile as fast as you can
  83. To the Max 8: Run 2 miles as fast as you can
  84. To the Max 9: Run 3 miles as fast as you can
  85. To the Max 10: Run 4 miles as fast as you can
  86. To the Max 11: Run 5 miles as fast as you can

Not sure what a term or exercise above is?

Equipment WODs for Women

The following list includes power, kettlebell, cycling and swimming WODs. If you have some equipment available to you try your hand at some of these!

  1. The Total: Max squat, max deadlift, max shoulder press
  2. Burn It: 12 pull ups, 400-meter run, 21 kettlebell swings
  3. The athlete 1: 10 pushups, 20 kettlebell swings, 200-meter dash
  4. Kettlebell It: 90 kettlebell swings, 100 goblet squats
  5. The Kickboxer: Kick box for 20-minutes
  6. The Athlete 16: 5 rounds of 2-minutes kick boxing, 2 mins rest. Then complete 100 push ups
  7. The Cycle: Cycle for 30 minutes
  8. The Cycle 1: Cycle for 1 hour
  9. The Cycle 2: Sprint 50 meters, do 40 pushups and cycle for 15 minutes
  10. To the Max 12: Do as many laps in a pool as you can in a row
  11. To the Max 13: Swim 1 mile as fast as you can
  12. To the Max 14: Swim 2 miles as fast as you can
  13. To the Max 15: Swim 3 miles as fast as you can
  14. To the Max 16: Swim 4 miles as fast as you can
  15. To the Max 17: Swim 5 miles as fast as you can
  16. To the Max 18: Swim 1 mile and run 1 mile as fast as you can

Not sure what a term or exercise above is?

The WOD Generator

Want to find even more WODs for women? Visit The WOD Generator and choose a category to generate a WOD. It includes endurance, travel and bodyweight WODs.

Suggest a WOD for this List

Have a WOD you want added to this list? Submit it here!