In the second and third rounds, you must complete 15 and 9 reps of each exercise respectively. This is a shorter WOD that includes three rounds, including 21 reps of each exercise in the first round. Franįran is a series of thrusters and pullups done as quickly as possible. Of course, you can also modify this and do less of each exercise if you’re new to CrossFit and don’t want to dive in head-first-try 20 or 25 of each during your first time through the circuit.ġ0 CrossFit Games Athletes Share Their Favorite WODs Read article 2.

It’s a full-body workout that includes cardio.” The sheer number of exercises can be hard to fathom, so it’s best to just pace yourself and focus on the task at hand, not on how much more there is to do. “ is such a challenge because you have to literally be good at everything. This WOD gets to a lot of people at the knees-to-elbows stage, according to Sara Haley, star of Sweat Unlimited, a DVD series of extreme five-minute workouts. This workout does a good job conveying the basics, and the madness, of CrossFit.

Do 50 box jumps with a 24-inch box, 50 jumping pullups, 50 kettlebell swings, 50 walking lunge steps, 50 knees to elbows, 50 reps of push press with 45 pounds, 50 back extensions, 50 wallballs using a 20-pound ball, 50 burpees (dropping all the way to the floor), 50 double-unders. The circuit includes 50 reps of 10 different exercises, all done as quickly as possible. Filthy 50Ī CrossFit staple, the Filthy 50 is a brutal series of taxing exercises that’s likely to seem endless if you’ve never done it before. The 15 Most Brutal CrossFit WODs of All Time 1.

As long as you’re giving them your all, they’ll leave you winded and sore like never before. These nasty routines run the gamut from extremely difficult to utterly vicious and borderline insane.

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