5 best CrossFit WODs to challenge yourself with

BBrandon September 4, 2023 3:06 PM

CrossFit has revolutionized the way people look at fitness. It's not just about lifting weights or running on a treadmill anymore. CrossFit WODs (Workout of the Day) combine a variety of exercises to challenge your body in new and exciting ways. Here are the 5 best CrossFit WODs to really get your muscles working.

1. Fran

Fran is a classic CrossFit WOD that targets your strength and cardio. The workout consists of two exercises: thrusters and pull-ups. Here's the breakdown:

  • 21 thrusters
  • 21 pull-ups
  • 15 thrusters
  • 15 pull-ups
  • 9 thrusters
  • 9 pull-ups

You're supposed to complete each set as fast as possible, making sure to maintain proper form throughout.

2. Murph

Named after Lieutenant Michael Murphy, a fallen Navy SEAL, Murph is an intense workout sure to challenge even the most seasoned CrossFit athletes. The workout is as follows:

  • 1-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • 1-mile run

All of this is supposed to be done wearing a 20-pound weight vest.

3. Helen

Helen is a classic CrossFit WOD that targets your stamina and agility. The workout consists of three exercises: kettlebell swings, pull-ups, and a 400-meter run. Here's the breakdown:

  • 3 rounds of:
  • 21 kettlebell swings
  • 12 pull-ups
  • 400-meter run

Each round should be completed as quickly as possible.

4. Cindy

Cindy is a great CrossFit WOD for beginners. It's simple but challenging, and it works your whole body. The workout is as follows:

  • As many rounds as possible in 20 minutes of:
  • 5 pull-ups
  • 10 push-ups
  • 15 squats

5. Fight Gone Bad

Fight Gone Bad is a high-intensity CrossFit WOD that's sure to get your heart pumping. The workout consists of five exercises, each performed for one minute with a one-minute rest in between. Here's the breakdown:

  • Wall balls
  • Sumo deadlift high pulls
  • Box jumps
  • Push press
  • Rowing

Each of these CrossFit WODs offers a unique challenge. Whether you're a novice or a seasoned athlete, these workouts can push you to your limits and help you reach your fitness goals.

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