CrossFit Workouts: 5 Killer CrossFit WODs

CrossFit requires a certain level of "crazy." Not serial killer crazy, but crazy in that hardcore, "won't quit 'til I'm dead, and even after death I'll burst from my coffin and train like a freaking machine," kind of way.

Because CrossFit workouts can be so brutal, I sometimes feel damn near silly for almost killing myself three times per week. Generally speaking, however, I'm proud that I can kick more @ss and take more names than "Joey Dudebro" doing curls in front of the gym mirror.

WOD, WTF?

If you're a CrossFit virgin, you've probably never heard of a WOD, or workout of the day. Basically, you can head to a CrossFit gym or check out CrossFit online to grab a complete daily workout.

I don't always do the CrossFit-prescribed WOD; sometimes I fish through the backlog and look for particularly brutal sessions. Otherwise, I might chat with CrossFit vets and get the lowdown on an awesome workout.

These 5 CrossFit workouts have stuck out in my mind, maybe because my body keeps reminding it.

Some were chosen because they are difficult, others because they are fun, and others because they're an excellent demonstration of what the human body can do.

So drop the dumbbells and give these WODS a shot, I dare you!

Murph

FOR TIME

•  Running, Treadmill
  1 mile
•  Pullups
  100 reps
•  Pushups
  200 reps
•  Bodyweight Squat
  300 reps
•  Running, Treadmill
  1 mile

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Fran

FOR TIME

•  Barbell Thruster (Shown with kettlebells)
  21, 15, 9 reps
•  Pullups
  21, 15, 9 reps

(95 pounds for men/65 pounds for women)

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FRAN IN ACTION: CAMILLE LEBLANC-BAZINET HITS FRAN 
WATCH THE VIDEO - 02:47

Kalsu

•  Barbell Thruster (Shown with kettlebells)
  100 reps for time w/ 5 Burpees on the minute, every minute. Start with Burpees.

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Linda

FOR TIME: GIANT SET

•  Barbell Deadlift (at 1.5 body weight)
  10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
•  Power Clean (at .75 body weight)
  10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
•  Barbell Bench Press - Medium Grip (at body weight)
  10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

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"I WON'T QUIT 'TIL I'M DEAD, AND EVEN AFTER DEATH I'LL BURST FROM MY COFFIN AND TRAIN LIKE A FREAKING MACHINE."

Wittman

7 ROUNDS FOR TIME

•  Kettlebell Swings
  15 reps
•  Power Clean (95 lb)
  15 reps
•  Box Jump (24-inch box)
  15 reps

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These workouts are difficult and require experience with Olympic lifts. The weight standards are not laws; if you need to scale back, you should.

No performance is worth a week of bed rest and back pain.

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ABOUT THE AUTHOR

Cassie Smith

Cassie Smith is a writer/editor for Bodybuilding.com and former professor & college athlete. Find out more about her right here.

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