CrossFit is fun and we love doing it, but that doesn't mean we love every WOD that ends up on the whiteboard. Fitness blogger Andy Peloquin and WOD Talk share a handful of WODs that have earned the contempt of crossfitters worldwide.
We all have a WOD or two that we look forward to every time they come around. It’s our very favorite, and they make our hearts sing when we see them on the schedule. You blast through that WOD with a smile on your exhausted, sweaty face.
And then there are the WODs that fill you with dread every time you see them coming up. You know, “I’m going to be DEAD once I’m done with that one!” Here are some of the WODs we love to hate:
Every CrossFit newbie knows exactly what I’m talking about when I say that Fran is a WOD we love to hate. It’s the pull-ups that kill, though the thrusters are no walk in the park. Newbies just don’t have the strength to hit all the pull-ups in the 21-15-9 rep sets, and even doing jumping pull-ups doesn’t make it any easier. Plus, having to complete it all in 5 minutes is TOUGH!
The classic WOD, the Filthy 50 is punishing for just about EVERY crossfitter, no matter how advanced. Ten different exercises, 50 reps each, all done as quickly as you can. You feel like a champion superstar president of the galaxy once you finish the workout, once you catch your breath and your heart no longer feels like it’s going to burst out of your chest. The word “brutal” doesn’t even come close to describing this WOD, which you have to complete as quickly as you can.
Really? 100 of everything–pull-ups, push-ups, squats, and sit ups? Can you say “walking dead”? Your goal will be to complete this exercise without keeling over dead, but you’re a freaking rockstar if you can come through alive. Not for the faint of heart!
This WOD isn’t as brutal as some of the others, but boy you sure feel it at the end! Start out by running a mile–easy enough, right? Follow it up with 100 pull-ups, 200 push-ups, and 300 squats, then finish the WOD with another mile run. If you really want to feel the pain, add on a weighted vest to do this WOD Rx. If you can finish in under 45 minutes, you’re worthy of calling yourself a crossfitter!
There are very few people in the world who look at this WOD and say, “Hooray, burpees!” There’s just something about this particular exercise that is horrible. Could it be the monotonous “up and down” rhythm, or is it the burn that spreads through your muscles and lungs before your count reaches “25″? Either way, Death by Burpees is a WOD that works, but you just can’t enjoy it!
Ominous name, intense WOD. Seven rounds of 7-rep exercises, each of which is punishing and guaranteed to make your muscles burn. The exercises are simple enough to do, but the non-stop pace makes for a rough strain on your body. If you can work your way through this in 40 minutes, you’re doing very well!
If you’re not a crossfitting monster, you’re going to die! Three rounds of four exercises done at full speed, with more weight than you’ll find in your average gym. Try deadlifting 455 pounds or doing squat cleans with 250 pounds, and see just how damn hard it is. This workout should only be done by genuine WODKillas, or else prepare for serious punishment.
Yes, these WODs may make you quiver in fear when you see them on the schedule, but by God they’re effective! If you can get through them without passing out, you’ll find that your body starts to look like the lean, mean, WODKilla machine it’s meant to!
Did your most hated WOD make the list? If it didn't then be sure to add it in the comments below!
About the Author:
Some people get lucky and are born with fit, toned bodies. Andy Peloquin is not one of those people… Fitness has come hard for him, and he’s had to work for it. His trials have led him to becoming a martial artist, an NFPT-certified fitness trainer, and a man passionate about exercise, diet and healthy living. He loves to exercise–he does so six days a week–and loves to share his passion for fitness and health with others.
Chris Spealler is not only a CrossFit legend, but he's arguably the best bodyweight specialist to ever compete at the CrossFit Games. Watching him fly through muscle ups or handstand walk his way past the competition was truly amazing and inspiring to watch.
With over a decade of CrossFit experience as both a coach and athlete, and with 6 Games appearances, Chris Spealler has racked up a wealth of knowledge on proper movement and technique.