Few Popular CrossFit Workouts That Made Me A Super Hero!

I am a person who likes change. Any workout that becomes monotonous bores me. So, I need to keep doing something different. Thus, after trying out Yoga, swimming, strength training, cardio workouts among the various exercise routines one day I stopped everything. That period continued for almost a year. I wanted to focus more on blogging and morning workout didn’t seem to fit in the priorities at that point. After an almost one year of inactiveness, I started observing that my body was getting weak. I would feel breathlessness. That’s when I called upon my fitness trainer- Brian D’souza (Click on the hyperlink to visit his Instagram feed). He suggested CrossFit training for me.

Many of you must have heard about CrossFit Training. It’s gaining more popularity nowadays. Coach Brian got me to train CrossFit thrice a week and cardio workout twice a week. In a period of two months, it has helped me regain the lost stamina. I feel more energetic throughout the day. Night sleep is undisturbed and I wake up energized. I do not need an alarm clock and I wake up exactly at 5:30 A. M. daily feeling active.

What is Crossfit

CrossFit is a branded fitness regimen created by Greg Glassman and is a registered trademark of CrossFit, Inc. which was founded by Greg Glassman and Lauren, Jenai in 2000. Promoted as both a physical exercise philosophy and also as a competitive fitness sport, CrossFit workouts incorporate elements from high-intensity interval training, Olympic weightlifting, plyometrics, powerlifting, gymnastics, girevoy sport, callisthenics, strongman and other exercises.

(Source: Wikipedia )

To put it in simple terms, CrossFit is an amalgamation of cardio and muscle training wherein workout is pertaining to time, speed and repetitions and thus can give faster results.

CrossFit training involves compound LIFTS like clean n jerks, snatch, squats, deadlifts which aid in weight loss, building stamina and endurance as well strength.

My CrossFit Training

CrossFit training has started showing results for me. Within 15 days of training, I could observe a visible change in my body. The body fat was slowing converting into muscle mass. I could observe that the muscles started to get toned.

Disclaimer: I am not a fitness expert, I am writing this post to share my experience of undertaking the CrossFit training. 

I would share a few CrossFit workout techniques and High-Intensity Interval Training I tried under my fitness trainer’s observation.


It is a combination of two muscle groups- quadriceps and shoulders. Combining a front squat with an overhead press, thrusters give new meaning to the concept of the compound, multi-joint exercise. It is one of the best High-Intensity Interval Training exercise.


Burpees is a full body workout. They build strength and endurance, raise your heart rate and burn ample calories, while also testing your balance and coordination.

There are variations in the burpees. Here are the steps of a standard burpee.

  1. Begin in a standing position.
  2. Move into a squat position with your hands on the ground. (count 1)
  3. Kick your feet back into a plank position, while keeping your arms extended. (count 2)
  4. Immediately return your feet into squat position. (count 3)
  5. Stand up from the squat position (count 4)

Cone Drill or skipping

It’s a speed and agility drill which enables your body to move in various directions easily.

Squat jumps

Squat Jumps helps in conditioning the muscles and joints of the lower body.

Few Popular CrossFit Workout That Made Me Feel Like A Super Hero

(Pin this image if you would like to share information on CrossFit training with others)

Tire- sledgehammer workout:

This particular workout has many benefits but what I loved about this one that it made me feel like a superhero. I felt so good just swinging and slamming a hammer on the tire. It gave me power.

A sledgehammer workout helps build strength focusing on acceleration, agility, coordination, speed, and mental toughness.

I tried many other exercises on the tire but the one which I liked the most is the tire flips.

Tire flips:

Tire flips cover your core, back, legs, arms, and shoulders. Just be careful when you bend to pick the tire up.

I lifted tires with an approximate weight of 40 to 65 kgs, but this one can cause injury if not done under supervision so be sure you have a certified trainer supervising you before attempting this one.

Popular CrossFit Workouts:

Murph Workout:

Murph is one of the most popular CrossFit workouts. It involves combinations of any 3 compound movements with a repetition range of 5/ 10/ 15 and so on.

The standard Murph workout is as follows:

  • 1-mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1-mile Run

Murph workout is perfect for developing strength, muscle size, cardiovascular and muscular endurance, and for burning fat. It is one of the toughest CrossFit workouts but very beneficial.


Some people believe that Kalsu is one of the toughest CrossFit workouts as you are continuously doing the thrusters and at the time of resting you are performing burpees. I have tried it and it is exhausting but it also gave a sense of accomplishment at completion.

The standard Kalsu workout:

On the minute (until you complete 100 reps of thrusters).

5 burpees

max rep thrusters (weights as per your trainer’s suggestion)

Start with 5 burpees then complete as many thrusters as possible until the minute is up and keep the following “on the minute” pace until you complete 100 thrusters.

Filthy fifty

Where 6 to 8 exercises with combinations of muscle n cardio where every exercise is done for 50 reps each.

Standard Filthy Fifty Workout:

50 Box jump,24- inch box

50 Jumping pull-ups

50 Kettlebell swings,

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20-pound ball

50 Burpees

50 Double Unders

Writing this post made me happily tired. I experienced the same feeling that I get after an hour of the high-intensity workout. These are only some of the exercises that I have attempted until now but these are the ones I have enjoyed the most and like I said made me feel like a Super Hero.

Heavy workouts could get intimidating but I can let you know from my personal experience it’s very liberating as well. You get an opportunity to release the stress hormone and you are rejuvenized to get back to daily routine.

Do share your workout experiences too.

Cheers to Fitness and Healthy Living!

And here watch me in the video during my workout session ( This one will amuse you as well)

14 thoughts on “Few Popular CrossFit Workouts That Made Me A Super Hero!”

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  3. I discovered cross fit last year, but alas, am just a beginner and find it to be a difficult regimen with injuries. However, it is my wish to be able to ENJOY burpees someday! lol!
    Reading this has motivated me to restart my own fitness journey.

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    1. I was also waiting that finally I should just let go of my laziness and write. It has been 20 days since I posted on the blog.
      Try CrossFit it’s fun

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