How many times per week should I do a CrossFit WOD?

JeroenBLOG6 Comments

The question we get asked the most is: “How often should I do CrossFit?” And this is a great question! The answer depends mostly on your training experience, your goals and ofcourse how much time you have. Or better said, how much time you want to spend on training.

Advice for beginners
For beginners who haven’t done any training for a long time the best advice is to first get training regularly in your system and your weekly schedule. Try to pick the same days every week and block the time for your training just as you would block time for work or family time.

As far as frequency goes: try to go to 3 times a week as quickly as possible. Working out 1 day and taking 1 day off is a good starting point. An example is working out on Monday, Wednesday and Friday and taking Tuesday, Thursday and the weekends off.

  • Get used to working out regularly
  • Go to working out 3 times a week as quickly as possible
  • Choose a frequency you can maintain for the long run

More experience?
The CrossFit workout template suggests you work out 5 times per week using a schedule of working out 3 days and then taking 1 day off. When you have been training some time (as a very general rule of thumb let’s say 3-6 months) this is a great workout frequency that will give you incredible results.

If this frequency is really hard to follow because of your work, school schedule or family duties you can play around with it and maybe use a 5 days on, 2 days off schedule. I highly suggest you read the article in the CrossFit Journal (see link above) about the CrossFit template.

So don’t get totally crazy right from the start and do 6 workouts in your first week of training, especially when you have not been working out for some time. However, do aim to get to 4-5 workouts per week within reasonable time for best results.

Listen to your body
This all being said, the best advice about training frequency I can give you is: “Listen to your body“. If you feel really tired and beat up because of training, long days at work or not enough sleep at night, just take an extra day off from training. Rest a bit more and come back in a few days re-energised and ready to kick some serious ass.

How often are you training at the moment and what are your training goals? 
Leave a comment below.

6 Comments on “How many times per week should I do a CrossFit WOD?”

  1. 4 to 6 days a week, depending on sleep and life! Goals are to be in the absolute best shape of my life as I age. I’m 38 now and just started cross fit 3 months ago… I wanna kick ass at 65 ?

  2. Hi, my name is alan i’m 31 yo, i’ve been doing crossfit for 5 months 3 days per week.. my goal is to stay in shape to be faster and lean..

  3. I’m 52 – aiming to do 3 per week and a bit of running after 3 years of regular hiit. Found the WOD challenging but no pain, no gain etc

  4. Hey,
    Ive been training for most of my life. I’m 20 and I’ve been doing CrossFit in a box for about a month. I’m improving drastically. My goal is to compete and I’m already improving but sometimes I need to remind myself of recovery and proper framework to succeed.
    Marwan Riad

  5. My husband and I are in our age group I’m 63 and my husband is 66 and we do Cross Fit for the last six years and we are wanting to know we live in the wet season and the dry in the Northern Territory in Darwin we are pretty active we’ve been going to Cross Fit now for 3 to 4 times a week and we’re taking Tuesdays and Thursdays off but we’re both trying to build up muscle and keeping strong any advice that you could give us would be really good to help us appreciate appreciate it

    1. Hi, I would recommend watching Youtube videos from Dr. Naomi Albertson on the the aging body. One key note that I implement learning from her is the use of creatine. It has helped a lot.
      Getting in a good warm up. I use the WOD Cindy just about everyday before I go to work. I’m 60
      and I am now getting back into rope climbs (haven’t done that since I was in high school.)
      Crossfit has definitely changed my life for the better, along with frozen blueberries with vitamins
      ground up in a blender. Huperzine -A, L-Carnitine, Choline/Inositol, Bilberry, 2000 m/grams Vitamin C ( for inflammation.) Lastly No Bull Creatine Monohydrate 5 grams.

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