• CrossFit WODs

    Just what do all these CrossFit WODs mean? We list them here!

    Behind every successful woman there are dead weights, squats and buckets of sweat and swears. When we mean successful, we mean when you complete relentless Angie or teasing Barbara.

    Now, if you subconsciously spelled out Angie’s workout list (or even dropped a rep), you know you are the crazy CrossFit lover!

    Most of these “workout of the day” (WODs) go by women’s name and Gregg Glassman, founder of CrossFit, Inc has the perfect reason as to why. “Any workout that leaves you flat on your back, staring up at the sky, wondering what the hell happened deserves a girl’s name.”

    He explained to Crossfit.com that each WOD has a name for easy reference to a workout instead of repeatedly explaining the workouts specifically.  That is not all, Greg Glassman even created HERO WODs to honour those sacrificed in the military, police force or fire fighting.

    Here are some of the WODs you could hook up with and remember that you must complete each rep of all exercises before moving onto the next challenge.

     

    ANGIE

    • 100 PULL-UPS
    • 100 PUSH-UPS
    • 100 SIT UPS
    • 100 SQUATS

    ANNIE

    • DOUBLE-UNDERS
    • SIT UPS
    • 50-40-30-20 and 10 rep rounds

    BARBARA

    • 20 PULL-UPS
    • 30 PUSH-UPS
    • 40 SIT-UPS
    • 50 SQUATS
    • 5 rounds for the time

    CHELSEA

    • 5 PULL-UPS
    • 10 PUSH-UPS
    • 15 SQUATS
    • Each min on the min for 30 min

    CINDY

    • 5 PULL-UPS
    • 10 PUSH-UPS
    • 15 SQUATS
    • As many rounds as possible in 20 min

    CHRISTINE

    • 500M ROW
    • 12 BODY WEIGHT DEAD LIFT
    • 21 BOX JUMPS
    • 3 rounds for time

    DIANE

    • DEADLIFT 225 lbs
    • HANDSTAND PUSH-UPS
    • 21-15-9 reps, for time

    ELIZABETH

    • CLEAN 135 lbs
    • RIG DIPS
    • 21-15-9 reps, for time

    FRAN

    • THRUSTER 95 lbs
    • PULL-UPS
    • 21-15-9 reps, for time

    GRACE

    • CLEAN AND JERK 135 lbs
    • 30 reps for the time

    HELEN

    • 400 METER RUN
    • 5 POOD KETTLEBELL SWINGS X21
    • PULL-UPOS 12 REPS
    • 3 rounds for time

    ISABEL

    • SNATCH 135 POUNDS
    • 30 reps for times

    JACKIE

    • 1000 METER ROW
    • THRUSTER 45 lbs (50 reps)
    • PULL-UPS (30 reps)

    KAREN

    • WALL BALL 150 SHOTS

    MARY

    • 5 HANDSTAND PUSH-UPS
    • 10 1-LEGGED SQUATS
    • 15 PULL-UPS
    • As many rounds as possible in 20 minutes

     

    HERO WODs

    JT (Jeff Taylor)

    • HANDSTAND PUSH-UPS
    • RING DIPS
    • PUSH UPS
    • 21-15-9 reps, for time

    MICHAEL

    • RUN 800 METERS
    • 50 BACK EXTENSIONS
    • 50 SIT UPS
    • 3 rounds for time

    DANNY

    • 24” BOX JUMP, 30 REPS
    • 115 POUND PUSH REPS, 20 REPS
    • 30 PULL-UPS
    • Rounds in 20 minutes

     

     

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