10 Best Crossfit Leg Workouts (Brutal WODs For Strength)

The Manion workout is simpler than the previous one since it only contains running and back squats.

However, you may be tricked by its simplicity since the back squats are meant to be loaded, making the whole workout much harder.

You should complete 7 rounds in total.

Here is the entire Manion workout:

• Running - 400 meter
• Back squats (135/95 lb) - 29 reps

3. Super Legs

This will be one of the hardest workouts if you have bad lower body endurance.

The entire lower body workout should be performed for 5 rounds. Here is the entire workout:

• Air squats - 20 reps
• Alternativ lunges - 20 reps
• Alternating split squat jumps - 20 reps
• Squat jumps - 10 reps

In my opinion, Jumping Jack Flash is more challenging than the previous super leg workout, but that will mainly depend on your type of conditioning.

The main difference is that you do only one round, but the whole set is huge.

Consider using a foam roller or perform a dynamic warm-up before the workout to get your body ready.

Here is the entire Jumping Jack Flash workout:

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

The November rain is another challenging and high-intensity workout that burns fat well when performed correctly.

It doesn't include any upper body exercises like the last one, and it has some exercises you will perform with your body weight, making it easier.

Try it on your leg day, but avoid lifting a heavy weight before it like kettlebells or dumbbells.

Here is the entire workout:

• Jumping Jacks - 100 reps
• Lunges - 40 reps
• Jump Squats - 40 reps
• High Knees - 100 reps
• Butt Kicks - 40 reps
• Side Lunges - 20 reps
• Bicycle Crunches - 100 reps
• Running - 1.5 miles

6. Jenny

Jenny is the type of workout that has its basis in the AMRAP technique. AMRAP means as many reps as possible in a given set of times [2].

This means you will never have a break during this workout, which will likely exhaust you because that is its primary intention.

Make sure to hydrate properly before it, and never complete this workout if you didn't have proper nutrients before since that may cause serious side effects.

Here is the entire workout (20-min AMRAP):

• Overhead Squats - 20 reps with 45 lb
• Back Squat - 20 reps with 45 lb
• Running - 400 meters

Buzzkill workout will build strong legs but exercise your upper body too.

You should use about 50% of your 1RM (repetition maximum) for the entire workout for each exercise.

Make sure to warm up your upper and lower body before the workout since these exercises activate numerous muscle groups.

Here is the whole workout:

• Hang power clean - 30 reps
• Box jumps high - 25 reps
• Deadlift - 20 reps
• Squat clean - 15 reps
• Pull-ups - 10 reps
• Front squat - 5 reps

8. Fat Amy

The Fat Amy is one of those CrossFit Wods that combines different lower-body and upper-body movements.

It even contains kettlebell swings meant to build leg power, but that is out of the equation since there are more than 15 exercises, meaning the only thing you can improve here is endurance.

Here is the entire workout:

• Air squats - 50 reps
• Burpees - 10 reps
• Sit-ups - 40 reps
• Burpees - 10 reps
• Lunges (alternating legs) - 30 reps
• Burpees - 10 reps
• Kettlebell swings (1.5/1 pood) - 20 reps
• Burpees - 10 reps
• Bear crawl - 10 meters
• Burpees - 10 reps
• Kettlebell swings (1.5/1 pood) - 20 reps
• Burpees - 10 reps
• Lunges (alternating legs) - 30 reps
• Burpees - 10 reps
• Sit-ups - 40 reps
• Burpees - 10 reps
• Air squats - 50 reps

Barbell barbarian is very challenging workout. It is based on the EMOM technique or training method.

EMOM means every minute on the minute, meaning you will complete the desired number of reps in a single minute and rest for the time until the following minute begins.

Here is the entire EMOM Barbell Barbarian workout:

• Deadlift (60% of 1RM) - 1 repetition
• Hang clean (60% of 1RM) - 1 repetition
• Front squat (60% of 1RM) - 1 repetition

10. Suarkraut Balls

Suarkraut balls is the last workout on our list, based on the AMRAP technique.

You will perform as many rounds as possible in the 10 minutes for the following exercises:

• Mountain climbers - 25 reps
• Squat cleans (40/60 kg) - 5 reps
• Wall Balls - 10 reps

Related: CrossFit Bodyweight Workouts to Transform Your Fitness Levels

CrossFitters should train their legs because that is the only way to holistically develop the whole body and avoid potential injury.

It is essential to train your upper and lower body in any sport or recreational activity if you seek to develop a healthy and injury-free body.

Developing one part of your body while ignoring other parts you believe aren’t supposed to be tackled can lead to serious muscle imbalances, joint problems, and injuries.

Always push and pull equally in your microcycles to build agonist and antagonist muscles [3].

This balance ensures all patterns of your body are close to equally strong, meaning the strength of one movement pattern can follow the strength of the remaining movement patterns.