20+ Crossfit Leg Workouts That Are Power Blaster!

Perhaps you’d like to shock your legs and encourage growth, or maybe you’re seeking a new test.

Whatever the case, the intense CrossFit leg exercises will give you the most challenging leg workouts you’ve ever experienced.

Legs tend to be left out when it comes to workouts for many people, and we tend to focus on the upper body and the core strength. If we wish to have strong and ripped legs, they’ll need the same attention and consideration as any different muscle.

You don’t have to worry about it; these exercises are still challenging; however, they’ll work your legs in a way you’ve never experienced before.

Let’s go to it.

#1 Canine Rex

For Time

7 rounds of:
500 meter Run
14 Air Squats
14 Lunges (per leg)
14 Sit-Ups
14 Squat Jumps

Directly to:

25 Burpees
1 mile Run

Squats, running, and lunges. Your legs should be somewhat unstable.

The WOD was dedicated to canine officer Rex of the Michigan State Police, who was killed by a drunk driver who hit their patrol car.

#2 Manion

7 Rounds For Time

400 meter Run
29 Back Squats (135/95 lb)

This exercise is pretty simple. It’s not easy, however, but it’s not complicated. Reduce the amount as necessary.

WOD dedicates itself to the first lieutenant Travis Manion, 26, from Doylestown, PA, killed by sniper gunfire while fighting against an ambush within the Anbar Province, Iraq.

#3 Super Legs

5 Rounds for Time

20 Air Squats
20 Alternating Lunges
20 Alternating Split Squat Jumps
10 Squat Jumps

The name clearly indicates nothing more than exercise for straight legs.

#4 Jumping Jack Flash

For Time:

50 Air Squats
50 Jumping Jacks
50 Push-Ups
50 Jumping Jacks
50 Lunges
50 Jumping Jacks
50 Burpees
50 Jumping Jacks
50 Mountain Climbers (L+R=1)
50 Jumping Jacks
50 Mountain Climbers (L+R=1)
50 Jumping Jacks
50 Burpees
50 Jumping Jacks
50 Lunges
50 Jumping Jacks
50 Push-Ups
50 Jumping Jacks
50 Air Squats
50 Jumping Jacks

This exercise will have you doing more jumping jumps than you ever did in the entire elementary school.

#5 November Rain

For time_

100 Jumping Jacks
4o Lunges
40 Jump Squats
100 High Knees
40 Butt Kickers
20 Side Lunges
100 Bicycle Crunches
Run for 1.5 miles

MUST READ Helen WOD: The Crossfit Challenge You Need to Try!

This workout is nearly identical to that Guns & Roses song with the same title.

#6 Jenny

20-minute AMRAP

45-lb. Overhead Squat, 20 reps
45-lb. back squats 20 reps
400-meter run

#7 November Rain

For time

100 Jumping Jacks
4o Lunges
40 Jump Squats
100 High Knees
40 Butt Kickers
20 Side Lunges
100 Bicycle Crunches
Run for 1.5 miles

This workout is nearly similar to the Guns & Roses song with the same title.

#10 Suarkraut Balls

10-minute AMRAP As Many Reps As feasible in 10 minutes

25 Mountain Climbers
5 Squat Cleans (40 / 60 kg)
10 Wall Balls

This workout takes only 10 minutes and will knock the hell from the legs.

#11 Brian McAleese

For time

75 Thrusters (95/65 lb)
At the end of each minute, Perform:
20 Double-Unders

This exercise is definitely one of the toughest ones on this list. There’s no reason not to reduce in case you’re not able to complete this tough one. Also, If you can’t do double unders, just do 50 regular rope jumps.

This is an HTML0 Hero WOD that was created to honor Brian McAleese, who worked for FDNY and was killed on September 11, 2001.

#12 Mark Whitford

4 Rounds for Time

15 Dumbbell Thrusters (2×40/20 lb)
50-meter Dumbbell Overhead Walking Lunges (2×40/20 lb)

This is a challenging leg workout that you may be struggling to complete, but reduce the intensity if you cannot finish the workout according to the instructions.

This workout is in memory of Mark Whitford, FDNY, Engine 23, shot dead on September 11, 2001, at the World Trade Center.

#13 Gregg Atlas

For Time

10,000 lb Cumulative Back Squats
20 Burpees every time you go through the bar.

This exercise is geared towards advanced CrossFitters who are advanced. Select any weight you want to squat with, and then calculate the number of reps you’ll have to complete to reach 10,000 reps, and that’s the objective. You can alter the weight in the process as needed. When you put the weight, either to rest or change the weight, you must complete 20 burpees.

The Hero WOD was dedicated to the memory of Gregg Atlas, FDNY (New York, NY), Engine 10, which was killed on September 11, 2001.

#14 Stephen Harrell

7 Rounds for Time

5 Overhead Squats (95/65 lb)
Max Thrusters (95/65 lb)
2-minute Rest

This WOD honors Stephen Harrell, FDNY, killed by the World Trade Center attack on September 11, 2001.

MUST READ Wall Walk Crossfit: The Innovative Exercise You Need to Try

Scale back the weight if you’re required to do this should you need to.

#15 Stephen Belson

For Time

20 Box Jumps (30/24 in)
5 Squat Cleans (155/105 lb)
30 Box Jumps (30/24 in)
5 Squat Cleans (155/105 lb)
40 Box Jumps (20 in)
5 Squat Cleans (155/105 lb)

It is a Hero Workout was performed to honor Stephen Belson, FDNY, Ladder 24, who was killed on September 11, 2001.

#16 Fools Mile

For Time

20 Burpees
40 Lunges
400 meter Run
20 Burpees
40 Lunges
400 meter Run
20 Burpees
40 Lunges
400 meter Run
20 Burpees
40 Lunges
400 meter Run
20 Burpees
40 Lunges

With these many lunges, you’ll be swollen and sore in your glutes over the next few days.

#17 Combs

For Time

60 Air Squats
400 meter Run
40 Air Squats
800 meter Run
20 Air Squats
1,600 meter Run
Time Cap: 35 minutes

This workout is serious cardio.

#18 Top Gun

20 Thrusters (135/95 lb)
20 Sumo Deadlift High-Pulls (135/95 lb)
20 Push Jerks (135/95 lb)
20 Overhead Squats (135/95 lb)
20 Front Squats (135/95 lb)

Complete 4 burpees before starting, and then each minute after that.

This is not a joke. It’s possibly the most challenging workout you can do. Regress as needed. There’s no shame in scaling this monster.

It’s hard to believe that it’s not an Olympic WOD.

#19 William Krukowski

AMRAP in 10 minutes

5 Back Squats (225/155 lb)
10 Box Jumps (24/20 in)
15 Broomstick Overhead Squats
20 Walking Lunges (2-count)

You could use a piece made of PVC pipe and similar to it if you do not own a broomstick.

2-count equals 1 right lunge plus one left lunge equals one repetition for walking lunges. 40 total.

This game moves quite quickly and only takes 10 minutes long; however, your legs should feel like rubber by the time you finish.

This workout was created in honor of William Krukowski, FDNY, Ladder 21, who was killed at the time of his death on September 11, 2001, at the Twin Towers.

#20 Heavy, Fast And Fast

For time

21 Dumbbell Thrusters
400 meter Run
18 Dumbbell Thrusters
400 meter Run
15 Dumbbell Thrusters
400 meter Run

In this exercise, you should pick dumbbells with a heavyweight but also be able to quickly move. This is why the name of the exercise.

#21 The Man Wearing The Red Bandana

AMRAP – 19 mins

5 Thrusters (135/95 lb)
17 Front Rack Lunges (135/95 lb)
77 Double-Unders
200.1 Meter of Plate Carry (45/25 lb)

MUST READ T.J. Hero WOD: The Ultimate Workout Challenge

If you can’t do double unders, just do 154 singles instead.

This exercise is performed in memory of Welles Crowther. Who lost his life during the 9/11 terrorist attacks.

He was an equities trader and a firefighter who volunteered to save the lives of 18 people within the Twin Towers. He wore a red bandana on his mouth and nose to shield him from smoke.

#22 Stephen Harrell

7 Rounds of Time for Time

5 Overhead Squats (95/65 lb)
Max Thrusters (95/65 lb)
2-minute Pause

A Hero WOD is dedicated to Stephen Harrell, FDNY, who was killed in the World Trade Center attack on September 11, 2001.

If you’re looking to pound your shoulders and legs, This workout is ideal for you.

#23 Turkey Day Massacre

For the duration of time.

10 Overhead Squats (95/65 lb)
20 Thrusters (95/65 lb)
30 Wall Ball Shots (20/14 lb)
40 Ring Dips
50 Double-Unders
50 Pull-Ups
40 Power Cleans (95/65 lb)
30 Kettlebell Swings (53/35 lbs)
20 Push Jerks (95/65 lb)
10 Back Squats (95/65 lb)
400 meters Run using the Barbell (95/65 lb)

If you can’t do double unders, perform 100 singles.

This Thanksgiving workout should break your legs and the rest of your body.

Wrap Up

There are plenty of exercises to work your legs and provide you with something new to do on legs day.

Reduce the intensity of one or more of these if required. Please let me know if you missed any leg workouts that you can do in the comments section below.

Author

Timothy P. Carnes
Timothy P. Carnes is a certified personal trainer with a Bachelor's degree in Exercise Science from the University of Florida. With over 8 years of experience in the fitness industry, Timothy is an expert in strength and conditioning, body composition, and overall health and wellness. He also holds certifications in strength and conditioning through the National Strength and Conditioning Association (NSCA) and corrective exercise through the National Academy of Sports Medicine (NASM). As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including strength training, body composition, and overall health and wellness tips. Timothy believes that consistency and discipline are the keys to achieving fitness goals, and he strives to inspire his readers to prioritize their fitness and wellness journey. Through his articles, Timothy aims to empower his readers to take control of their health, enhance their performance, and live their best lives.
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