If you’re finally up to speed about what a WOD is, thanks to our last post, then you’re going to love the next few entries.
We’re going to discuss a few of the most brutal and challenging WODs on the planet. These are for warriors, so if you think you’ve got what it takes to complete them, be ready. If you’re searching for a new gym, a new challenge, or the best fitness classes in Raleigh NC, call CrossFit Invoke today. We even offer free classes for beginners!
The Filthy 50
The Filthy 50 is a beast of a workout. This WOD is made up of doing 50 reps, of 10 different exercises, all done as fast as you can. For beginners, this one might seem never ending, so it takes dedication to knocking this one out. Below you find the complete list of what the WOD is composed of:
- 50 – box jumps with a 24-inch box
- 50 – jumping pullups
- 50 – kettlebell swings
- 50 – walking lunge steps
- 50 – knees to elbows
- 50 – reps of push press with 45 pounds
- 50 – back extensions
- 50 – wallballs using a 20-pound ball
- 50 – burpees
- 50 – double-unders
The Filthy 50 is a great representation of what CrossFit is all about. It’s a whole body exercise routine that really covers all the basics. To hit a championship mark with this WOD, you have to be good at everything, and a challenging time is around 25 minutes. However, the incredible number of reps for each exercise can make it extremely difficult, so pace yourself and concentrate on the exercise and not your rep count. If you’re a beginner, you should try breaking the 50 up and doing 2 sets of 25, or just reduce the rep count to 20 – 25 each to minimize injury.
Considered by most to be one heck of a challenging WOD, the Seven contains no fillers – here’s what to expect:
- 7 Handstand push-ups
- 7 Reps – 135 pound Thruster
- 7 Knees to elbows
- 7 Reps – 245 pound Deadlift
- 7 Burpees
- 7 Kettlebell swings, 2 pood
- 7 Pull-ups
Each one of these movements presents a new challenge. For some, handstand push-ups will be very difficult, while others will struggle with deadlifts. This is also a timed WOD, meaning little to no rest time in between. If you’re shooting for champion times, then 20 minutes should be your target. Novice to beginners should aim for 35 – 50 minutes.
Be sure to join us for round two of brutal WODs. We’re going to be talking about Fran, Murph, and maybe even Ryan. If you’re ready to take your fitness to the next level, check out Invoke. Keep reading to learn more.
Free 2016 Fitness Classes in Raleigh NC – CrossFit Invoke
At CrossFit Invoke, we offer free fitness classes in Raleigh NC for anyone looking to improve their health and wellness. Sign up today and get started to see a healthier and more fit you! We have top rated personal trainers and coaches that are the best in Raleigh. Let us help you achieve your health and fitness goals. The benefits you’ll receive from our fitness programs are too numerous to list! Invoke is located just minutes from downtown Raleigh NC so we’re easy to find. Call CrossFit Invoke today and see why we’re the best gym in the Triangle.