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 4 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 WOD
1
Treadmill running
1 set, 1 mi
2
CIRCUIT
Perform in as many mini-sets as needed to complete all reps. You can perform all the reps of each exercise in order, or alternate the three exercises in rounds. For example: 20 rounds of 5 pull-ups, 10 push-ups, 15 squats.
Pull-up
1 set, 100 reps (no rest)
Push-up
1 set, 200 reps (no rest)
Bodyweight squat
1 set, 300 reps (no rest)
3
Treadmill running
1 set, 1 mi
Fran WOD
1
CIRCUIT
Perform 3 rounds for time. 95 lbs for men, 65 lbs for women is recommended weight.
Barbell thruster
3 sets, 21, 15, 9 reps (no rest)
Pull-up
3 sets, 21, 15, 9 reps (no rest)
Kalsu WOD
1
Barbell thruster
Start with 5 burpees and then perform another 5 burpees on the minute, every minute until 100 reps of barbell thrusters are reached.
1 set, 100 reps
Wittman WOD
7 Rounds For Time
1
CIRCUIT
Perform 7 rounds for time.
Kettlebell Swing
7 sets, 15 reps (no rest)
Power clean
7 sets, 15 reps (no rest)
Box jump
7 sets, 15 reps (no rest)

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.



About the Author

Cassie Smith

Cassie Smith

Cassie Smith is a freelance writer living in Boise, Idaho.

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