Each round includes 7 handstand pushups, 7 135-pound thrusters, 7 knee-to-elbows, 7 245-pound deadlifts, 7 burpees, 7 kettlebell swings, and 7 pullups.
The Brutality: No filler exercises here—every piece of this WOD brings up a new challenge, and you’ll have to be ready for more since there are seven rounds.
Challenge Time: Go for 40 minutes or less, but up to 45 minutes is still strong.The Facts: Exercises are done as quickly as possible in a cycle for seven rounds.The Brutality: Fran is often one of the first WODs that people get exposed to as they get into Cross Fit. “The pull-ups are definitely the difficult part of this WOD,” Haley says.“I mean, it’s definitely harder for women, but I’ve seen men struggle just as much.” Challenge Time: 5 minutes, but this really depends on the size of the weights you use. Higher end athletes/Cross Fitters do it all with a weighted vest. Michael Murphy, who was killed while serving in Afghanistan.The Facts: The Ryan lasts five rounds, done as fast as possible.
Each round includes 7 muscle-ups followed by 21 burpees. They test the limits of your strength, speed and endurance, with or without a group setting. It's worth it—but if you want to test yourself before you jump in feet-first, put yourself through these six ultra-demanding The Facts: A Cross Fit 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 reps of 10 different exercises, all done as quickly as possible.This WOD gets to a lot of people at the knees-to-elbows stage, according to Sara Haley, star of , a DVD series of extreme five-minute workouts."[The Filthy 50] is such a challenge because you have to literally be good at everything.The workout is named after Missouri firefighter and Cross Fit enthusiast Ryan Hummert, who was killed by sniper fire while responding to a call.