CrossFit has hundreds of workouts of the day (WODs). Over the years, a handful have become legendary for how brutal they are. Here are a few of the toughest:
“Fran”
Two exercises — front squat-to-press (thrusters) and pull-ups — done for time across 3 rounds, with a 95 lb barbell:
- 21 thrusters, 21 pull-ups
- 15 thrusters, 15 pull-ups
- 9 thrusters, 9 pull-ups
Complete it as fast as you can, record your time, and try to beat it next time.
“Linda”
If you’re a bit of a masochist, you’ll love this one. It’s 10-9-8-7-6-5-4-3-2-1 reps of a triplet:
- Deadlift: 1.5x your bodyweight
- Bench press: bodyweight
- Clean: ¾ your bodyweight
You’ll need three barbells loaded at each weight. Work through all three exercises at each rep count before dropping down. Most people I know can’t finish the whole thing — odds are you won’t either, your first few tries.
“Kalsu”
I’m not going to say much about this one, because just looking at it turns my stomach. In my opinion, it’s one of the toughest WODs in CrossFit:
- 100 thrusters at 135 lbs, for time
- 5 burpees on the minute, every minute, until the thrusters are done
“Diane”
Sounds simple. Isn’t. Sets of 21-15-9 reps for time:
- Deadlift @ 225 lbs
- Handstand push-ups