What up fam, let’s talk about some CrossFit WODs for a minute. I found this dope list of examples and forms, check it out:
Murph
Murph is a classic CrossFit WOD named after Navy Lieutenant Michael Murphy, who died in Afghanistan in 2005. It consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run. If you’re doing the full Murph, you also have to wear a 20-pound vest. It’s a grueling workout, but it’s a great way to honor a fallen hero.
Angie
Angie is a great WOD for anyone who loves bodyweight exercises. It consists of 100 pull-ups, 100 push-ups, 100 sit-ups, and 100 squats, all done for time. You can break it up however you like, but it’s a tough one to finish in a short amount of time.
Grace
Grace is a WOD that focuses on one of the most fundamental CrossFit movements: the clean and jerk. It’s simple but brutal. You have to do 30 clean and jerks with 135 pounds (for men) or 95 pounds (for women) as fast as you can. If you’re not comfortable with the clean and jerk, this might not be the WOD for you.
Cindy
Cindy is a classic WOD that consists of three bodyweight exercises: pull-ups, push-ups, and squats. You have to do as many rounds as possible in 20 minutes, with no rest between exercises. It’s a great way to test your endurance and see how long you can keep going.
Elizabeth
Elizabeth is another WOD that focuses on the clean and jerk. You have to do 21-15-9 reps of clean and jerks and ring dips, with a weight of 135 pounds (for men) or 95 pounds (for women). The goal is to finish as fast as possible, but it’s a tough one to do without taking a break.
Fran
Fran is a WOD that combines thrusters and pull-ups. You have to do three rounds of 21 thrusters (95 pounds for men, 65 pounds for women) and 21 pull-ups, followed by two rounds of 15 thrusters and 15 pull-ups, and one round of nine thrusters and nine pull-ups. It’s a great WOD for anyone who loves a challenge.
Karen
Karen is a simple but brutal WOD that focuses on one exercise: the wall ball. You have to do 150 wall balls (a squat with a medicine ball, throwing the ball up to hit a target) as fast as possible. It doesn’t sound too hard, but try doing 150 of them without stopping!
So there you have it, fam. Some of the toughest CrossFit WODs out there. Give them a try and see how you do.
