25 CrossFit Challenges You Can Use in Your Gym

CrossFit exercises are constantly varied and performed at a relatively high intensity. This makes them perfect for use in a challenge format, as they can be quickly adapted to different fitness levels and time frames.

This can be performed by socialite moms, elite athletes, and weekend sports freaks getting hands-on with CrossFit exercises. These are exercises that will help you understand the nuances of how these are performed.

What exercises do cross-fitters do

Cross-fitters are people who engage in a fitness regime that combines elements of cardiovascular training, weightlifting, gymnastics, plyometrics, and calisthenics. The workouts are often intense and require quick bursts of energy.

If you want to open a CrossFit gym, read our blog on

How To Open A Crossfit Gym – Everything You Need To Know To Start

The following are 25 CrossFit workouts you can aim to use in your Cross-fit challenges:

  1. Fran

Fran is a 21-15-9 rep scheme of thrusters and pull-ups which helps to improve strength and endurance.


Three rounds of

  • 21 Thrusters
  • 15 Pull-ups
  • 9 Thrusters

  1. Clovis

This runner-based WOD helps to improve cardiovascular endurance. You can even split the miles into small portions to suit you.


  • 1-mile run
  • 100 Squats
  • 10 Strict Pull-ups
  • 1-mile run

  1. Filthy 50

It is one of the toughest routines suited the best for seasoned crossfitter. Start small and then increase the number of repetitions as you get fitter.


  • 50 Box Jumps (24/20 in)
  • 50 Jumping Pull-ups
  • 50 Kettlebell Swings (1.5/1 pood)
  • Walking Lunges, 50 steps
  • 50 Knees to Elbows
  • 50 Push Presses (45/35 lb)
  • 50 Back Extensions
  • 50 Wall Balls (20/14 lb) to 10/9 ft
  • 50 Burpees
  • 50 Double-unders

  1. JBo

This most-advanced WOD is perfect for those who are confident with their moves. With rope climbs and bench presses, this workout pushes your endurance higher.


  • 9 overhead squats
  • 1 legless rope climb
  • 12 bench presses

As many rounds as possible in 28 minutes.

  1. Lumberjack 20

A simple WOD with a lot of heart, the Lumberjack 20 is perfect for those who want to condition their bodies while still being able to move quickly.


  • 20 Deadlifts
  • 400m run
  • 20 Kettlebell swings
  • 400m run
  • 20 Overhead squats
  • 400m run
  • 20 Burpees
  • 400m run
  • 20 Chest-to-bar pull-ups
  • 400m run
  • 20 box jumps
  • 400m run
  • 20 Dumbbell squat cleans
  • 400m run

  1. Murph

Sandwiched between mile runs, pull-ups, push-ups, and squats this workout aims to improve strength and stamina using the weight vest of your choice preferably 20/14 lb.


  • 1-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • 1-mile run

  1. Kalsu

Being one of the hardest CrossFit workouts, kalsu has thrusters and pull-ups in a descending rep scheme.


  • 100 Thrusters
  • 5 Burpees at the start and in the intervals of 1 minute

  1. Loredo

This classic WOD helps in building cardiovascular endurance with multiple weight exercises. You can go through this routine effectively if you can pace each round appropriately.


  • 24 Squats
  • 24 Press-ups
  • 24 Walking lunge steps
  • 400 meters run

  1. Nick

This technical workout has 12 rounds of dumbbell-hung squats and handstand push-ups that act as a great, yet painful, workout for the shoulders.


12 rounds of

  • 10 dumbbell squat cleans
  • 3 handstand push-ups

  1. Jackie

A simple WOD, Jackie, helped people to increase their understanding of the snatch movement and was sure to put their total body strength to the test. The number of reps can be scaled according to the level of fitness.


  • 1000 meter row
  • 50 thrusters (45/35 lb)
  • 30 pull-ups

  1. Karen

Karen is a WOD that is sure to put your anaerobic and aerobic endurance to the test. The 150 wall balls can be split into manageable sets so that you don’t get too tired out too quickly.


150 Wall balls (20/14 lb)

  1. Nasty girls

Consisting of 3 rounds of well-thought-out workouts, nasty girls can actually be a tough yet balanced CrossFit WOD out there.


3 rounds of

  • 50 air squats
  • 7 Muscle-ups
  • 10 Hang power cleans (135/95 lb)

  1. Chelsea

This benchmark workout comprises of seemingly simple exercises put together to test your endurance.


  • 5 pull-ups
  • 10 push-ups
  • 15 squats

  1. Helen

Helen is one of the popular WODs that helps to test the combination of cardiovascular endurance and strength.


3 rounds of

  • 400-meter run
  • 21 Kettlebell swings (24/16 kg)
  • 12 Pull-ups

  1. Hansen

A core-strengthening WOD, Hansen, is perfect for those who want to work on their stability and mobility.


5 rounds of

  • 30 Kettlebell swings (1.5/1 pood)
  • 30 Burpees
  • 30 GHD sit-ups

  1. Angie

Got a hanging bar? Then this WOD is perfect for you. With pull-ups, push-ups, sit-ups, and air squats – all in the count of 100s, Angie is a great full-body workout.


  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 air squats

  1. Annie

A simple classic WOD, Annie is the staple CrossFit routine for those who want to improve their double-under skills. The workout is completed when all the reps are done unbroken.


  • 50-40-30-20-10 of Double-unders
  • 50-40-30-20-10 of Sit-ups

  1. Erin

As a combo of just 2 exercises, Erin is great to work on your grip strength. The number of reps can be scaled based on strength and endurance.


5 rounds of

  • 15 dumbbell cleans
  • 21 pull-ups

  1. Havana

Want to increase the difficulty of the already tough double-unders? Havana gives just that by adding some press-ups and power cleans.


25 minutes of

  • 150 double-unders
  • 50 press-ups
  • 15 power cleans

  1. Fight gone bad

An oldie but a goodie, this WOD is perfect for those who want to increase their anaerobic capacity.


In 17 minutes, 3 rounds of below exercises, each for 1 minute.

  • Wall ball shots
  • Sumo deadlift high-pulls
  • Box jumps
  • Push press
  • Row
  • Rest

What is the most difficult Cross fit Work out?

Crossfit workouts, by themselves, are not easy. They are a great way to improve your fitness and strength, but they require dedication and hard work. However, some workouts are more difficult than others depending on the stamina and the endurance of the person doing it. Here are a few of those difficult Crossfit workouts.

  1. Arnie

Want to do the most brutal CrossFit workout out there? Then probably Arnie is what you need to do – provided you have that core stability, strength, and muscle endurance or want to develop it.


  • 21 Turkish get-ups, right arm
  • 50 Kettlebell swings
  • 21 Overhead squats, left arm
  • 50 Kettlebell swings
  • 21 Overhead squats, right arm
  • 50 Kettlebell swings
  • 21 Turkish get-ups, left arm

  1. Luce

Luce is one of the most popular CrossFit workouts and is used as a benchmark to test athletes’ fitness.


Wear 20 lb vest and do 3 rounds of

  • 1k Run
  • 10 Muscle-ups
  • 100 Squats

  1. Holleyman

This high-volume workout split into manageable packets of exercises is perfect for those who want to improve their work capacity.


30 rounds of

  • 5 Wall balls (20/14 lb)
  • 3 Handstand push-ups
  • 1 Power clean (225/155 lb)

  1. AdamBrown

How about a strength workout with some deadlifts? AdamBrown is perfect for those who want to put their


2 rounds of

  • 24 Deadlifts (295 lb)
  • 24 Box jumps (24″)
  • 24 Wallball shots, 20-pound ball
  • 24 Bench press (195 lb)
  • 24 Box jumps (24″)
  • 24 Wallball shots, 20-pound ball
  • 24 Clean (145 lb)

  1. Bull

With double-under and overhead squats, Bull gives you the hardcore exercise to put your quads, shoulders, and cardiovascular system to work.


2 rounds of

  • 100 Double-unders
  • 50 Overhead squats (135/95 lb)
  • 50 Pull-ups
  • 1-mile run

To sum it up

With that, we have seen the top 25 Cross-fit challenge work out athletes and sports enthusiasts can perform. By getting into simple cross-fit workouts, you can build your core in terms of strength, endurance, or power. Power-packed workouts and strength endurance form the core, for you to perform well at sports events or athletic showstoppers like the Olympics. If you need a CrossFit gym management software, use the SparkMembership which #1 gym management software, price starts at $1!

15 Fun Gymnastic Challenges for Beginners

Here comes summer. It is time for young kids and adults to beat the monotony at home. Good sunny weather is the right time to get outdoors. Why not get hands-on with physical fitness exercises like gymnastics? You can keep your body strong and agile, this way. The adrenalin rush and the excitement these fun gymnastics challenges can provide you with can be a mind-boggling experience altogether.

What are some of the popular gymnastic activities you can have hands-on to

  1. Handstand challenge

Your hands would support your entire body instead of your legs. You place your hands firmly on the ground. You then lift your entire body upwards. This is a fun gymnast move that can improve your blood circulation and build stamina. 

  1. Adventure trail

To practice fun gymnast moves or stretches, you can organize exciting adventure trails. The coach divides participants into groups of 7 or 8. Again, a gym station is set up for each participant. Within the allocated cubicle, the gymnasts can perform toe touches, butterfly stretches, handstands, and splits. These exercises can be awesome warm-up exercises for gymnast students. 

  1. Jumping rope

This can be one of the fun gymnastics challenges, you can introduce even to your tiny tots. Jumping rope can help your kid improve his/her endurance. Initially, the kid can start jumping rope for about a minute or two and gradually increase later depending on the kid’s endurance.

  1. Practice via a trampoline

Whether you are a kid or an adult, a trampoline board can act as a great base to add fun to your regular gymnastic moves. Moves like straddle jumps, split jumps, and pike and tuck jumps can be great to start with.

  1. Using a diving board

If you are a swimmer, you can use the diving board pretty. These include front or backflips.

  1. Sprints

Sprinting refers to running up the distance until you reach the board. This way, gymnasts build their vault and stamina. 

  1. Russian twist

This is a gymnast move that can help build your endurance to a considerable extent. You can press your core sideways. Then, you can practice squats, lunges, weights, presses, and curls. The rotational twist forms a perfectly poised Russian twist that can prep up your body to perform well in any kind of sport. 

  1. 1-minute plank challenge

This is one of the most common gymnastics challenges for kids as well as adults. The challenge is to remain in a plank position for about 1 minute. This can help improve your blood circulation, and you would also be able to achieve perfect abs.

  1. Leap-the-creek

This is a fun gymnast move aimed at improving your split leaps. You must take two jump ropes. These are spread on the grass, one foot apart from each other. You must jump spaces between the two jump ropes, to land on the other side.

  1. Chalk beam routine

You can draw a chalk beam on a grassy surface. You can practice your gymnast moves on the chalk-beam area. Cartwheels, handstands, leaps, and jumps can be practiced via the chalk beam routine. 

  1. Mother-May-I

Mother-May-I is a fun concept that aims for gymnasts to have fun in a group activity. One person becomes the mother while other players distance themselves from the mother. The first person asks, Mother-May-I and the game requires some bit of action. Using this fun activity, the gymnasts can practice, leaps, jumps, cartwheels, jumps, bear walk, hitch walk, and turns.

  1. Holding up the plank

Challenge a family member to hold up the plant for as long as they can. You can practice handstands, pull-ups, push-ups, and other gymnast moves. 

  1. Want to have fun in the water?

You can practice a variety of gymnast moves while you splash for a dip at the swimming pool. Backward cum forward rolls, handstands, and back spring rolls are moves that can be practiced underwater. 

  1. Balance beam challenges

The gymnasts can practice a balance beam challenge wherein they have to shift their center of gravity while tossing a bean bag into a bucket or a bowl. This is a gymnast activity that requires concentration and endurance. 

  1. Try strokes in combination

In order to build your metabolic strength or endurance, you can try moves or strokes in combination. You can try a combined version of the handstand challenge that can be camouflaged with a leap jump move. Or you can try your innovative methods of acrobatics by combining moves. 

How do you make gymnastics fun?

In order to make any sport fun or entertaining, you can try:

  • Practicing in groups to get the tension off your muscles.
  • Join a reputed gymnastics school or a short-term training program to get hands-on with even some of the most basic moves. 
  • Take help from your like-minded friends or your own family members to hold planks, placards, etc.
  • Sign up with reputed online community groups to connect with fellow gymnasts.

Try these super fun gymnastic challenges to add up the fun and also improve your physical mobility to a greater extent.

Gymnastics club software like Sparkmembership can go a long way in helping you grow gymnastics open classes effectively.