In general, CrossFit workouts can be pretty brutal. They test the limits of your strength, speed and endurance, and you’re often completing the exercises in a group setting where other guys are taking you to school. Whether you’re someone looking to try CrossFit or a veteran CrossFitter looking for a new challenge, we have the workouts that you want. They run the gamut from extremely difficult to utterly vicious and borderline insane. Regardless, all of these WOD’s will challenge you as long as you’re giving them your all.
1. Filthy 50
A CrossFit staple, the Filthy 50 is a brutal series of taxing exercises that’s likely to seem endless if you’ve never done it before. The circuit includes 50 repetitions of 10 different exercises, all done as quickly as possible. Do 50 Box Jumps with a 24-inch box, 50 jumping pull-ups, 50 kettlebell swings, 50 walking lunge steps, 50 knees to elbows, 50 push press of 45-pounds, 50 back extensions, 50 wallballs using a 20-pound ball, 50 burpees (dropping all the way to the floor), 50 double unders.
This workout does a good job conveying the basics, and the madness, of CrossFit. This WOD gets to a lot of people at the knees to elbows stage, according to Sara Haley, star of Sweat Unlimited, a DVD series of extreme five-minute workouts. “[The Filthy 50] is such a challenge because you have to literally be good at everything. It’s a full-body workout that includes cardio.” The sheer number of exercises can be hard to fathom, so it’s best to just pace yourself and focus on the task at hand, not on how much more there is to do. Of course, you can also modify this and do less of each exercise if you’re new to CrossFit and don’t want to dive in headfirst – try 20 or 25 of each during your first time through the circuit.