Part 2: The Best and Most Intense CrossFit WODs

Yesterday, we looked at the basics of CrossFit. Today was look at one of the key components for fitness routine or the WOD.

CrossFit’s workout of the day, or also referred as WOD, is one of the main reasons fitness buffs love this fitness program. Basically, WOD is a daily workout designed randomly by the people at Crossfit.com.

Normally performed in groups, WOD encourages friendly competition among the participants. Furthermore, it promotes a blend of strength conditioning, skill development, and metabolic conditioning. Some WODs are extremely intense.

Not all WODs, however, are as challenging. This post covers some of the best and most intense WODs.

Grace

Don’t let the name fool you — this workout is as intense as it gets. For this workout, you’ll be doing 30 clean-and-jerk repetitions using a standard weight of 95 pounds for women and 135 pounds for men.

A mainstay in Olympic weightlifting, this workout requires flexibility, strength, power, coordination and speed.

Filthy 50

The Filthy 50 is a WOD staple and a true of epitome of CrossFit. Basically, it is a fierce full-body strength workout that includes an extra element of cardio as well. Performed in circuit style, it includes ten exercises with 50 repetitions each. If, however, you’re new to this workout, you might want to perform 20 to 25 reps for every exercise.  Practitioners are advised to complete the Filthy 50 in 25 minutes or less.

• Fifty jumps on a 24-inch box
• Fifty jumping pull-ups
• Fifty kettlebell swings
• Fifty walking steps of lunges
• Fifty elbows to knees
• Fifty repetitions of 45-pound push press
• Fifty back extensions
• Fifty 20-pound medicine ball wallballs
• Fifty burpees
• Fifty double-unders

Murph

No list of the best and most brutal CrossFit workouts is complete without the inclusion of Murph. One of the most popular Hero WODs on Crossfit.com, this workout was named after Michael Murphy, a brave lieutenant who died in Afghanistan.

As for the actual workout, it is pretty simple and doesn’t require a lot of equipment. As a matter of fact, you don’t need to have an extensive knowledge in Olympic lifts or a lot of CrossFit experience for this WOD. However, this workout still requires a great deal of resilience.

In this WOD, you’ll start with a one-mile run, followed by a hundred pull-ups, 200 push-ups, and 300 bodyweight squats.

Afterwards, you finish the workout with another one-mile run.

You have to finish the entire circuit within 40 minutes.

Fran

Fran may be one of the shortest WODs in CrossFit, but it is still heart-pounding. An all-out sprint until the end, this workout consists of three rounds of pull-ups and thrusters. In this first round of this WOD, you’ll be doing 21 reps for each exercise. Then, 15 reps each for the next round, and 9 repetitions for the last round.

The Seven

The Seven, as the name implies, is a CrossFit WOD made up of seven rounds of seven challenging exercises with seven reps each.

As you do this WOD, you have to complete it in 20 minutes. But, if you’re new to CrossFit or this workout, you should have a target time of between 30 to 40 minutes.

• Handstand push-ups (Very challenging for those who have poor balance)
• Thrusters with a 135-pound barbell
• Knees to elbows
• Deadlifts with a 245-pound barbell
• Burpees
• Kettlebell swings
• Pull-ups

This is just a sampling of the WOD available. This workout regimen may be ideal for people who enjoy a challenge and look for variety in their workouts. If you’re interested in giving it a try, look for a gym or local CrossFit facility near you. Remember, you should consult your physician or other health care professional before starting this or any other fitness routine.

Are you interested in CrossFit or have you participated before? Tell us about your experiences in the comments.

Loving Life—The Reboot

Dominique