5 killer crossfit workouts

think you're fit? don't answer

until these 5 wods have
tested your limits!
Love it or hate it, CrossFit has found its place in the fitness world. Not sure what you think
aout it? !efore you decide, try one of these workouts.
CrossFit re"uires a certain level of #cra$y.# Not serial killer cra$y, ut cra$y in that hardcore,
#won't "uit 'til %'m dead, and even after death %'ll urst from my coffin and train like a freakin&
machine,# kind of way.
!ecause CrossFit workouts can e so rutal, % sometimes feel damn near silly for almost
killin& myself three times per week. 'enerally speakin&, however, %'m proud that % can kick
more (ss and take more names than #)oey *udero# doin& curls in front of the &ym mirror.
WOD, WTF?
%f you're a CrossFit vir&in, you've proaly never heard of a +,*, or workout of the day.
!asically, you can head to a CrossFit &ym or check out CrossFit online to &ra a complete
daily workout.
% don't always do the CrossFit-prescried +,*. sometimes % fish throu&h the acklo& and
look for particularly rutal sessions. ,therwise, % mi&ht chat with CrossFit vets and &et the
lowdown on an awesome workout.
/hese 5 CrossFit workouts have stuck out in my mind, maye ecause my ody keeps
remindin& it.
0ome were chosen ecause they are difficult, others ecause they are fun, and others ecause
they're an e1cellent demonstration of what the human ody can do.
0o drop the dumells and &ive these +,*0 a shot, % dare you!
2urph
For Time
Running, Treadmill
3 mile
Pullups
344 reps
Pushups
544 reps
Bodweight !"uat
644 reps
Running, Treadmill
3 mile
Fran
For Time
!arell /hruster 70hown with kettleells8
53, 35, 9 reps
:ullups
53, 35, 9 reps
795 pounds for men;<5 pounds for women8
=alsu
Bar#ell Thruster $!hown with kettle#ells%
344 reps for time w; 5 !urpees on the minute, every minute. 0tart with !urpees.
Linda
For Time& 'iant !et
Bar#ell Deadlift $at ()5 #od weight%
34, 9, >, ?, <, 5, @, 6, 5, 3 reps
Power *lean $at )+5 #od weight%
34, 9, >, ?, <, 5, @, 6, 5, 3 reps
Bar#ell Bench Press , -edium 'rip $at #od weight%
34, 9, >, ?, <, 5, @, 6, 5, 3 reps
#% won't "uit 'til %'m dead, and even after death %'ll urst from my coffin and train like a
freakin& machine.#
+ittman
+ Rounds For Time
.ettle#ell !wings
35 reps
Power *lean $/5 l#%
35 reps
Bo0 1ump $23,inch #o0%
35 reps
/hese workouts are difficult and re"uire e1perience with ,lympic lifts. /he wei&ht standards
are not laws. if you need to scale ack, you should.
No performance is worth a week of ed rest and ack pain.
4#out The 4uthor
Cassie 0mith
Cassie 0mith is a writer;editor for !odyuildin&.com and former professor A colle&e athlete.
Find out more aout her ri&ht here.
http://www.bodybuilding.com/fun/crossft-workouts-5-killer-crossft-wods.html