If you’ve never tried CrossFit, you probably assume the barbell-and-burpee-heavy WODs (it stands for Workout Of the Day) are way out of your fitness range. As a beginner, odds are you’re right. But not all CrossFit workouts require being insanely fit or for you to know your way around a clean and snatch and Romanian deadlift.

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“Just make sure you follow these three principles: technique (move safely and focus on form the entire time), consistency (keep at it so you see improvements over time), and intensity (push yourself as hard as you can for the short amount of time you’re working),” says JJ Christopher, owner of Division St. CrossFit in Chicago, Illinois. Try it yourself with any of these 12 entry-level workouts. Be sure to do some light cardio like an 800-meter run or jumping jacks and stretching beforehand. Make it through all dozen and you have no excuse not to join your nearest box (CrossFit-ese for gym).

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