CrossFit has hundreds of workouts of the day (WODs). Over the years there have been a few WODs that have become infamous. Below are a few of the toughest:
“Fran” WOD
Fran is 2 exercises, a front squat and press (called thrusters) and pull ups. You complete 3 rounds done for time. It looks like this:
Done with a 95 lb. barbell
Thrusters 21 reps followed by 21 pull ups
Thrusters 15 reps followed by 15 pull ups
Thrusters 9 reps followed by 9 pull ups
Try to complete the workout as quickly as you can, record your time and try to beat that time the next time you do this WOD.
“Linda” WOD
If you are a masochist, then you will love Linda. Here’s what it looks like:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1.5 times your body weight
Bench press: body weight
Clean: ¾ of your body weight
This is done for time also so you need to set up 3 different bars with the weight you need for each exercise.
It’s basically a tri-set. You just keep going until your do 1 rep of each exercise. You do 10 deadlifts, then 10 bench press then 10 cleans, then 9 reps of each, then 8 and continue on down until you complete the 1 rep of all 3. Most people I know can’t complete the whole workout. Odds are you won’t either your first few times you try it.
“Kalsu” WOD
I’m not going to say much about Kalsu because just looking at it makes my stomach turn. In my opinion it’s one of the absolute toughest WOD in CrossFit. First you do tons of thrusters, then an exercise that I hate with a passion, burpees.
Thrusters 135 lbs x 100 reps for time
5 burpees every minute on the minute
Diane sounds simple, but that definitely not the case. Here it is:
You do sets of 21-15-9 reps for time:
Deadlift @ 225 lbs
Handstand Push-ups
Here’s Rich Froning doing Diane:
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