WODs…
They’re what CrossFit is all about. Some of them crush you, humble you. Some of them leave you invigorated and energetic for the rest of the day. Most are in between, composed of a unique blend of toughness and satisfaction. Each one gives you a solid sense of accomplishment that you went into battle and emerged on the other side a stronger and more fit individual.
One thing that’s great about CrossFit is that you never know what WOD is coming tomorrow. It could be a short, intense metcon that leaves you gasping for air with cramping muscles or a long grinder that tests both your physical and mental fortitude. Sometimes it’ll be a bunch of movements you’re good at. More often, it’s a “good” one and a goat. Of course there are also the days when the whole workout seems to be planned with your weaknesses in mind :).
In the end though it’s usually the WODs that you fear the most that are the best for you. There’s nothing like that feeling of finally getting that kipping pullup or stringing together double unders or PR’ing in an overhead squat… and without the WOD pushing you to try these things, you probably would let them slip.
So with that said, let’s hear about your favorite and least favorite WODs. I’m sure we’ve provided ample examples of both over the past couple of years here!
And… if you’re lucky, you might just see your selections pop up on our website soon 🙂
Keep fit… and ALWAYS have fun
Turts
Today’s Workout
Buy-in: Hang Squat Snatch – 5 x 3. If unfamiliar with this movement, work with the bar only. Otherwise, increase weight each round, focusing on going from “pockets” position quickly to overhead while dropping under the bar.
WOD: “Felix”
This is a partner workout that we dedicated to our favorite rowing superstar, Felix Chen. He’s away in Poland right now, no doubt crushing a rowing erg session, but his spirit (or rather his sister, Ivy), is still here to represent. Get in a partnership with someone who typically does a different Zone than you (Rx pair with Zone 1/2, Zone 3 with Zone 2, etc), and make up a sweet name that starts with the initials “F. C.”
For time – alternate with your partner so that you each complete the following rowing distances:
- 1000m
- 750m
- 500m
- 250m
Zone 1/2 scale down to 800, 600, 400, 200
* for myfrantime, there is no scaling – all times count as “Rx”*
*Games Prep – I’d like to see you go for a PR on the 1000. It’ll hurt for the rest of the intervals and I usually don’t recommend the “fly and die” but I think in this case it has value. Enjoy*
Cash-Out: wipe down the ergs, give your partner a high five and enjoy your day!
