CrossFit Workouts: 5 Killer CrossFit WODs

Love it or hate it, CrossFit has found its place in the fitness world. Not sure what you think about it? Before you decide, try one of these workouts.

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
Fran
For Time
(95 pounds for men/65 pounds for women)

Fran In Action: Camille Leblanc-Bazinet Hits Fran
Watch The Video - 02:47


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

Linda
For Time: Giant Set
crossfit
"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

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.


Related Articles

About The Author

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

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
5.5

Out of 10
Good
194 Ratings

87

Comments

Showing 1 - 25 of 87 Comments

(5 characters minimum)

      • notify me when users reply to my comment
jtortorich

Rep Power: 0

  • rep this user
jtortorich

I knew a marine recruiter a couple years ago that showed me this stuff. I did a day of it and decided i would rather lift weights. (mainly because i was lazy and liked the rest) I never thought it would catch on like it has. I think im going to start doing a workout like this once a week along with my weight training to push my body a little more.

Jul 6, 2012 4:28pm | report
 
SugarNation

Rep Power: 0

  • rep this user
SugarNation

That's definitely a valid way to view it and use it … as an adjunct to your current training. Let us know what kind of results you see. We actually have a piece hitting the grid next week with CrossFit champ and BSN athlete Rich Froning.

Jul 6, 2012 6:18pm | report
rednek09

Rep Power: 0

  • rep this user
rednek09

I usually do one crossfit workout per week and it helps me a lot with water retention and overall cardio. You definitely won't regret it when you start.

Jul 8, 2012 11:44am | report
RowanBox

Rep Power: 0

  • rep this user
RowanBox

I started doing a crossfit style workout 2 days a week after 5 sets of one heavy lift (squat and bench press usually) and the difference in my ability to compete on the basketball court was noticeable within 2 weeks. I am now about a month in and I have added 2" to my vertical and can maintain that jump through 90 minutes of full court ball.

Aug 26, 2013 2:38pm | report
ataricom

Rep Power: 0

  • rep this user
ataricom

I can definitely use these on days I lead my squadron's PT!

Jul 6, 2012 8:16pm | report
 
avyion12

Rep Power: 0

  • rep this user
avyion12

to me, i don't do, but have tried similar to these workouts; needless to say i'm not a fan of crossfit. not to put it down, as i'm used to HIT bodybuilding/powerlifting, but for those who don't want to push to the limit in that kind of light, this limit pusher is still **** good to get in shape and feel good. Not my deal, but if i challenged myself with these it wouldn't be easy. Props from a bodybuilder/powerlifter to the X-fitters.

Different strokes for different folks (y).

Jul 6, 2012 8:27pm | report
 
ilyashafiz

Rep Power: 0

  • rep this user
ilyashafiz

what about the food program??
how many times and how much and what kind of food we should eat 2 help building the body???

wish 2 get answers

Jul 7, 2012 3:03am | report
 
SugarNation

Rep Power: 0

  • rep this user
SugarNation

It's a training-only piece, and how you choose to eat to sustain CrossFit work will depend on many individualized factors—including what you want to look like as a result of it. However, this piece on Brian Stann's nutritional program for MMA training might be a pretty good starting point for you: http://www.bodybuilding.com/fun/cover-worthy-nutrition-3-elite-athlete-meal-plans.html

Jul 7, 2012 8:14am | report
cassie1162

Rep Power: 0

  • rep this user
cassie1162

Hey man, you're diet for CrossFit won't differ too much from any other clean diet. Get lots of protein. Make sure you get some calories before you do a WOD, though. The last thing you want is to have low energy when you're trying to do one of these insane workouts.

Jul 9, 2012 8:19am | report
ironaddict21

Rep Power: 0

  • rep this user
ironaddict21

most athletes who practice crossfit singularly eat what Is known as the Paleolithic diet, which consists of meat, vegetables, nuts and a small amount of fruit. processed foods an breads are completely eliminated or reduced drastically so as to keep gluten an sugars out of the body. many crossfit athletes also have adapted their bodies to training on no food or very small amount of food so as not to impede their metabolism during metcon workouts. I have found that the majority of my personal best times doing crossfit workout have occurred on an empty stomach or when I have ingested a small protein drink along w 8 oz black coffee.

Aug 11, 2013 3:39pm | report
SouthPaw4114

Rep Power: 0

  • rep this user
SouthPaw4114

I was an avid crossfitter for 2 years. My joints just couldn't keep up. I think it might have helped if I would have had a more experianced crossfitter with me, as I was doing it all n my own with the WOD from crossfit.com. I still love it I jst wish my joints could keep up. My last crossfit workout, I had 225 lbs over my head doing clean and jerks, and my left knee buckled and I found myself and the 225 on the ground. didn't walk for two weeks after that. I'm thinking I might get back into it though.The other hard part is tht if you don't work out in a crossfit gym, then i's more difficult to perform the workouts as perscribed. as standard gyms are usually overvcrowded with people that don't understand what you're doing.

Jul 7, 2012 12:57pm | report
 
SamsonBBB

Rep Power: 0

  • rep this user
SamsonBBB

Great Read.

Jul 7, 2012 7:45pm | report
 
Jdove05

Rep Power: 0

  • rep this user
Jdove05

100 pull ups? Are you serious? I can do 20... lol

Jul 7, 2012 7:56pm | report
 
Polkmama

Rep Power: 0

  • rep this user
Polkmama

Amen lol
That is the first thing I said about the whole routine.
Props to those that do it.

Jul 9, 2012 2:11pm | report
sticky_wicket

Rep Power: 0

  • rep this user
sticky_wicket

They use a method called kipping pull-ups, which incorporate a lot of momentum and swinging. VERY different from what most people consider a "pull-up".

Jul 9, 2012 4:12pm | report
DNRCMO

Rep Power: 0

  • rep this user
DNRCMO

I said the same thing; but look at the form in the video. A LOT of swinging and let movements. I'm no super athlete; but I do attempt to maintain strict form.

Jul 10, 2012 10:43am | report
mjmachado

Rep Power: 0

  • rep this user
mjmachado

Kipping is a type of pull up used for efficiency and speed. In workouts where 100 pull ups are prescribed, it typically means kipping. There is no misconception that this is somehow a strict pull up.

Many crossfitters can hit 50 kips in one shot. This does not mean they will tell you that they can do 50 pull ups. It is always specified if they are strict or not. It's like the difference between a jerk and a press.

Jul 16, 2012 7:42am | report
xdiaz92

Rep Power: 0

  • rep this user
xdiaz92

bro its tugh but you gotta just beast up and tell your self "f@#$ it!" and get through it

Nov 17, 2012 11:33am | report
GIboy1990

Rep Power: 0

  • rep this user
GIboy1990

try doing as many standard from the hang pullups in these types of workouts as you can possibly do. then go to these "kipping" pullups.

Jul 31, 2013 4:34am | report
ironaddict21

Rep Power: 0

  • rep this user
ironaddict21

not consecutively bro, a fast a you can though an you are allowed to break I up in terms of whatever number allow you to keep going an not red line.

Aug 11, 2013 3:41pm | report
dangap

Rep Power: 0

  • rep this user
dangap

I can 0.5 pull ups

Jun 10, 2014 3:49pm | report
JB12182

Rep Power: 0

  • rep this user
JB12182

That's because they don't do pull-ups. They do some swinging while hanging from a bar and call them pullups. And the. Claim they're doing more "work".

Nov 26, 2014 3:59pm | report
allymorrison70

Rep Power: 0

  • rep this user
allymorrison70

Surely thats not good pull up form!! I'd be sick at myself if i accepted that as a pull up!! Its a good effort and i couldnt do what she did but its not real pull ups if you're swing about like a feather in the wind!

Jul 7, 2012 9:16pm | report
 
crash5133

Rep Power: 0

  • rep this user
crash5133

I didn't see the video but I can bet she was either doing butterfly pull ups or kipping pull-ups. One of the, if not main ideas behind CF is work capacity. Can I do 20 strict weight-vest dead hang chest to bar p-ups? Yes. Can I do those weighted pull-ups faster doing those? Absolutely. And they ARE difficult when you're so tired that you can't get into rhythm and control posture.

Jul 8, 2012 6:09am | report
erbimages

Rep Power: 0

  • rep this user
erbimages

Yeah it was butterfly kip... it is a form and actually quite hard compared to a regular pullup. The video shown was performed correctly

Jul 8, 2012 12:53pm | report
Showing 1 - 25 of 87 Comments

Featured Product