crossfit, Uncategorized

My Top 5 Crossfit WODs

There are 3 things you should know before you attempt any of these workouts.

(1. You will be sore the next day.

(2. If you do workouts like these a couple of times per week you will get crazy fit in a hurry.

(3.  ANYONE can do these. I don’t care what level you are at. There is always a way to modify or advance an exercise so that you can do them. If you need help brainstorming ways to fit a workout to your abilities, feel free to Contact me! I’d love to help you.


“Hawk” – This one hits all your major muscle groups and torches fat all at once.

Run 1 mile

15 burpees

50 walking lunges

25 air squats

50 medicine ball thrusters

25 pushups

25 squats

15 burpees

Run 1 mile


2013 Open workout descriptions with Julie Foucher


“Filthy Fifty” – You will hate this workout while you do it but love how you feel afterwards. Finishing the last set of burpees is the best feeling in the world.

50 Box Jumps

50 Jumping Pullups

50 Kettlebell Swings

50 Walking Lunges

50 Knees to Elbows

50 Push Press

50 Back Extensions

50 Wall Ball Shots

50 Burpees


“Dirty Dozen” – I like to add this one as extra challenge after a shorter WOD.

Complete 12 sets of 12 reps of each of these exercises.








“WOD Jello Legs” – As you may guess from the title, this is a killer lower body workout.

15 – 12 – 9:

Deadlift (225/155#)

Box Jumps (24″/20″)

Run 200m after each round.


“Sudden Death” – Don’t worry, this isn’t as scary as it sounds. I like this one in particular because it targets a lot of the muscles my usual lifting workouts don’t hit.

AMRAP in 20 minutes:

100 Kettlebell swings (53, 35#)

75 Overhead Squats (45, 35#)

50 Bar-facing burpees


Which WOD are you going to try? Let me know how it goes for you! Even if you aren’t an avid Crossfit athlete, you can still add a CF workout into your routine once in awhile to change things up.





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