10 Intense Crossfit Running Workouts to Boost Your Endurance and Stamina

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CrossFit, a fitness regimen that combines strength and endurance training, is becoming increasingly popular. It enables people to perform exercises to remain physically active and healthy.

But why only focus on gym workouts? CrossFit can be taken outside the box– literally! Running can add a great opportunity for CrossFit athletes to break away from the same old routine in the gym.

Hop Scotch WOD

Hop Scotch WOD Crossfit running

This is a pure running workout that was originally from Chris Hinshaw. Ready for a serious test of endurance? Then try out the Hopscotch WOD! It’s an excellent way not just to test your endurance but also to improve your speed and agility, which is great if you’re looking to take your CrossFit workouts to the next level.

  • 200m run at easy pace
  • 100m sprint
  • 400m run at easy pace
  • 100m sprint
  • 600m run at easy pace
  • 100m sprint
  • 800m run at easy pace
  • 100m sprint
  • 1000m run at easy pace
  • 100m sprint
  • 800m run at easy pace
  • 100m sprint
  • 600m run at easy pace
  • 100m sprint
  • 400m run at easy pace
  • 100m sprint
  • 200m run at easy pace
  • 100m sprint

800m Sandwich WOD

Taking Preparation for 800m Sandwich WOD

The “Running Sandwich WOD” is one of the most popular CrossFit running workouts for both beginners and experts alike. It’s a test of endurance that you can make easier or harder depending on your fitness level. And best of all, it requires no equipment!

The goal of the 800m Sandwich WOD is to run a total distance of 800 meters in three separate runs: 200m, 400m and finally another 200m. You’ll need to warm up properly before starting this workout as it will take some serious effort. After each lap, you should rest for 1-2 minutes so that you can make sure to finish the workout at your desired pace.

Whether you’re a beginner or an experienced athlete, give the Running Sandwich WOD a try! It’ll surely help mix up your usual fitness routine.

For time:

  • 800m run
  • 60 push ups
  • 40 toes to bar
  • 20 front squats (70/55kg)- from ground
  • 800m run

Roney WOD

The Roney WOD is one of the best CrossFit running workouts around. This intense workout focuses on hard, fast running – no matter what your form or distance. Whether it’s a 200m sprint or a 5k, this WOD will push you to the max.

It also helps improve your speed and control and builds strength in your lower body and core muscles. Plus, because it requires bursts of energy, it gives you a great cardio workout for improved overall fitness and health.

So if you’re looking for an exhilarating CrossFit running workout that provides big results in no time, look no further than the Roney WOD!

4 rounds for time

  • 200m run
  • 11 thrusters @135lbs
  • 200m run
  • 11 push presses @ 135lbs
  • 200m run
  • 11 bench presses @ 135lbs

Also Read: Top 21.2 Crossfit Tips to Crush Your Workout and Reach Your Fitness Goals

Front Squats Run WOD

This CrossFit running workout is all about strengthening your legs and getting them ready for a sprint. It’s a five-round WOD that requires you to perform 15 front squats followed by 400-meter sprints.

The foot positioning required for the front squats helps to build strength and stability in your legs, while the sprints challenge your endurance.

The combination of these two exercises provides an intense workout that will leave your legs feeling strong and energized! Whether you’re training for a race or just wanting to strengthen your lower body, this run WOD is perfect for achieving optimal performance.

Five rounds of:

  • 15 Front Squats
  • 400m sprints

Wanderer WOD

The Wanderer WOD is a CrossFit running workout designed to build your endurance and give you an aerobic kick. It’s quite a challenge with plenty of running involved, but if you stick at it and have patience, it’ll definitely pay off later on.

The Wanderer WOD consists of three rounds of various distances: 600m, 200m, 500m and 300m respectively. You need to rest for the duration given between each distance in order to restore your energy levels, before completing the last 400m without any rest.

There’s also a 5 minute break between sets so you can catch your breath before going into another round.

If you’re ready to push yourself and achieve the best results possiblein your CrossFit running workouts, then try the Wanderer WOD!

Three rounds of:

  • 600m w/ 60 second  rest
  • 200m w/ 20 second rest
  • 500m w/ 50 second  rest
  • 300m w/ 30 second rest
  • 400m

*With 5 minutes rest between sets.

Murp WOD

Murph WOD is a challenging and iconic CrossFit workout named in memory of Navy Lieutenant Michael Murphy, who tragically passed away at the age of 29. The workout consists of a mile-long run followed by 100 pull-ups, 200 push-ups, 300 body-weight squats, and another mile-long run to complete it. It’s an extremely demanding workout that really makes you dig deep and push yourself hard.

The high number of reps sets this WOD apart from other running workouts out there, which can be both intimidating and motivating for athletes. It takes tremendous focus, discipline and dedication to finish a Murph WOD, but it can also be incredibly rewarding when you finally get through it. Murph is guaranteed to give you an intense yet satisfying workout experience.

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

Capoot WOD

The Capoot Workout Of The Day (WOD) is a dedication to Officer James Lowell Capoot and is an incredibly challenging Hero workout. It brings together pushups and running in order to train your endurance and drive you to push yourself even further!

Starting with 100 Pushups, then 800m run, then 75 Pushups and 1200 Run and so on going down to 25 Pushups and 2000m Run, this workout makes sure that you never get any easier as you work your way through it. It’s really a great way to come outside of your comfort zone and progress further in your fitness journey!

For time:

  • 100 push-ups
  • 800 meter run
  • 75 push-ups
  • 1200 meter run
  • 50 push-ups
  • 1600 meter run
  • 25 push-ups
  • 2000 meter run

WOD’s To Help You Improve Running Endurance & Strength

The Cindy WOD

Another popular CrossFit run training workout is the Cindy WOD. It looks deceivingly simple with just three exercises- pull-ups, press-ups and body-weight squats – but it really pushes you to your limits. Your goal is to do as many rounds as possible in 20 minutes. You can start by timing yourself for 5-10 minutes if the full 20 minutes seem too overwhelming.

Once you’ve completed a round, record it down so that you’ll have something against which to compare your future efforts. With every successive round, you’ll be able to push yourself further, while keeping track of your progress as well!

The Cindy WOD is an excellent way to get into CrossFit and kickstart your heart rate into high gear.

  • 5 pull-ups
  • 10 press-ups
  • 15 body-weight squats
  • Do AMRAP (as many rounds as possible) in 20 minutes
  • Keep track of your rounds to measure improvement. If 20 minutes is too long, start with five to 10 minutes and then build up.

The Barbara WOD

The Barbara WOD is a classic CrossFit benchmark workout designed to push your body to its limits. This high-intensity interval training (HIIT) workout uses compound body-weight exercises like pull-ups, press-ups, sit-ups and squats in place of a typical cardio movement such as running.

It’s an intense workout that requires participants to complete 20 pull-ups, 30 press-ups, 40 sit-ups and 50 bodyweight squats for five rounds with three minutes of rest in between each round. The goal is to do the exercise as quickly as possible for maximum results!

  • 20 pull-ups
  • 30 press-ups
  • 40 sit-ups
  • 50 body-weight squats
  • Rest for three minutes and repeat for five rounds for time

The Helen WOD

The CrossFit running workout known as ‘The Helen WOD’ is a great combination of running cardio, strength and core work. It contains three rounds of 400 meter runs, 21 kettlebell swings and 12 pull-ups. This type of workout is designed to test your endurance while also pushing you to your absolute limits.

When doing The Helen WOD, it’s important to focus on proper form and technique with each exercise in order to maximize the efficiency of the workout. Additionally, it’s important to set realistic goals for yourself so that you can push yourself to those goals without risking injury.

Overall, The Helen WOD is an excellent way for anyone looking for a challenging CrossFit running routine!

  • 400m run
  • 21 kettlebell swings
  • 12 pull-ups
  • Repeat for a total of three rounds for time

 Frequently Asked Questions

 How Can I Modify CrossFit Running Workouts For My Fitness Level?

CrossFit running workouts can be an effective way to get in shape, but they can also be a bit challenging. If you’re not used to this type of exercise, it’s important to modify the workouts to fit your own fitness level. Here are some tips on how to do this:

  • Start slowly – Don’t jump right into the most intense workout! Start with something manageable and gradually build up as you become more comfortable.
  • Listen to your body – When it comes to physical activity, it’s important to pay attention to how your body is feeling. If something doesn’t feel right or you find yourself tiring quickly, take a break or scale back the intensity of the workout until you have built up more strength and endurance.
  • Focus on form – This is especially important when it comes to CrossFit running workouts. Make sure that you’re using proper form and technique for each move so that you don’t risk injury.
  • Do modified exercises – Not all CrossFit running moves have to involve jumping or sprinting. You can still get a great workout by doing modified exercises such as walking lunges or step-ups instead of box jumps or burpees instead of sprints.
  • Have fun! – Exercise should be enjoyable, not a chore. Make sure that you’re having fun while doing these workouts so that you stay motivated and keep coming back for more!

What Type Of Stretching Should I Do Before And After CrossFit Running Workouts?

Stretching before and after a CrossFit running workout can be like the cherry on top of an already delicious sundae – it’s the perfect finishing touch. It’s important to properly prepare your body for exercise with stretching, as well as give it plenty of love and attention afterwards. So, what type of stretching should you do?

Dynamic stretching is best done prior to a CrossFit running workout. This type of stretching involves active movements that will warm up your muscles while also helping them become more flexible. Examples include leg swings, arm circles, lunges, and squats. All of these exercises will help increase your heart rate and ready your body for the intensity that is sure to come during the run.

On the other hand, static stretching is best suited for after a CrossFit running workout has been completed. This kind of stretching consists of stretches held for about 30 seconds or so in one position – think touching your toes or reaching overhead – until you feel a gentle pull in the muscle being stretched. Static stretches are great for relaxing tight muscles that have been worked hard and allowing them to recover faster.

How Often Should I Do CrossFit Running Workouts To Improve My Running Performance?

CrossFit running workouts can be a great way to improve your running performance. Take Emily, for example. After months of struggling with her 5K time, she decided to give CrossFit running workouts a try. Not only did Emily see an improvement in her speed, but she also noticed improved endurance and agility.

However, if you’re looking to get the most out of your CrossFit running workouts, there are some key factors to consider:

  • Frequency: You should aim to do CrossFit running workouts at least three times per week. This will help build up your strength and endurance while allowing sufficient rest and recovery time between sessions.
  • Intensity: When doing CrossFit running workouts, it’s important to push yourself as hard as you can in each set. Aim for maximum effort on each exercise and don’t be afraid to challenge yourself by increasing the weight or duration of each exercise.
  • Variety: Doing different exercises during your CrossFit running workouts can help keep things interesting while also helping target different muscle groups. Be sure to mix up your routine by adding new exercises or adjusting the intensity/duration of existing ones.
  • Rest & Recovery: As important as it is to push yourself during your CrossFit running workouts, it’s equally important to allow your body adequate rest and recovery time afterwards. Make sure you schedule regular breaks throughout the week so that you can avoid burnout or injury due to overtraining.

Does CrossFit Help With My Running? 

The question of whether CrossFit helps with running is certainly one that deserves attention. Research published in the International Journal of Sports Physiology and Performance found that adding CrossFit to a runner’s weekly schedule can improve power, strength, endurance, speed, balance and coordination – all qualities which are crucial for good running performance.

This is because CrossFit workouts mostly target overall body muscle groups rather than isolating or focusing on one muscle group in particular. And this means that your overall muscular strength will increase over time, helping you to run more efficiently and better form.

For an even bigger impact on your running performance though, try combining two days of threshold-to-high-intensity running with two days of CrossFit depending on how much you run each week. And then top it off with a day comprised of both CrossFit and threshold/high intensity runs to achieve maximum results!


CrossFit running workouts are a great way to increase your running endurance and performance. Not only can they help you improve your speed, but they can also make running more enjoyable. By using the right exercises, wearing the right shoes, and stretching properly before and after each workout, you can maximize the effectiveness of CrossFit running workouts. Additionally, doing CrossFit running workouts at least twice a week will help you get the most out of them.

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