As the old adage goes: no pain, no gain! CrossFitters young and old across the country are singing the praises of this new fitness movement, and the verdict is in…this craze is all about pushing your body to the limit! Whether you’ve been doing CrossFit for years and you’re looking for a new way to feel the burn, or you’ve never tried the “Sport of Fitness” (as it’s called) and are curious about what you’ll be able to do after some training at CrossFit Up Dog, we’ve got the ultimate list of “Workouts of the Day” (or WODs). So, pull up a chair, throw on your sweatband, and blend up that Advocare protein smoothie you’ve been meaning to try, because you’re going to break a sweat just reading about the 5 Most intense CrossFit workouts:

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1. Fran

Don’t let the tame-sounding name fool you – this workout is tough!  Shoot for getting it all done in under three minutes, but don’t be surprised when you can’t!

The Core essentials:

21 Thrusters
21 Pull-ups
15 Thrusters
15 Pull-ups
9 Thrusters
9 Pull-ups

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2. Angie

Yes, that’s right, many of the more intense CrossFit workouts take women’s names—and boy, does Angie pack a punch! If you can finish this WOD in about 20 minutes, you’re in tip-top shape!

The Core essentials:


100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats






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3. Filthy Fifty

Perhaps this one is named after the state of your workout clothes when you’re through with it. Sweat up a storm as you take on one of the most intense CrossFit workouts there is! There are so many steps to this WOD that we recommend keeping a list in your pocket (like the one above!) Shoot for twenty-five minutes.
The Core essentials:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double-unders

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4. The Chipper

The Chipper has been called one of the most brutal combinations of movements at high volume that the human body can endure. It’s not for the faint of heart, but remember, with enough guided training and the right nutrition, almost anyone can get to a level of fitness where doing even the craziest WOD is possible!
The Core essentials:

15 Barbell clean
30 Toes to bar
30 24” box jumps
15 Muscle-ups
30 Push presses
30 Double-unders
15 Thrusters
30 Pull-ups
30 Burpees
300’ Overhead walking lunge

5. The Seven

This one is non-stop cardio-intensive brutality. If you can finish all seven rounds of the aptly named Seven WOD in 20 minutes or less, you’re in excellent shape.
The Core essentials:

7 rounds of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Ready to get to work yet? If CrossFit really is the Sport of Fitness, then our certified, award-winning CrossFit trainers are the ultimate coaches. Come stop by Core Fitness today for a free CrossFit trial and get to know our CrossFit Up Dog fitness family. Hey, we’ll even show you how to do a Burpee!