CROSSFITTHE SPORT OF FITNESS

FITNESS

ATHLETE

FAST

SEXY

INNOVATIVE

LIFTING

STRONG

PUSHING

FIT

SKILLSSMART

ADAPTIVE

HEALTHYFLEXIBLE

It is simple: Crossfit is constantly varied, high-

intensity functional movements

WHAT IS CROSSFIT?

03

WOD stands for

“WORKOUT OF THE DAY’

WOD

04

Here are some examples of

“famous’ Crossfit WODs

LIST OF WODs

05

ANGIE100 Pull-ups100 Push-ups100 Sit-ups

100 Air squats 

Goal: Complete for time

Guideline: Complete all the repetitions of each exercise before

moving to the next

06

FRANThruster 95 lbs

Pull-ups 

Goal: Complete 21-15-9 repetitions for time

07

MURPHRun 1 mile

100 Pull-ups200 Push-ups300 Air squats

Run 1 mile 

Goal: Complete for time

Guideline: Partition the pull-ups, push-ups, and squats as needed. Start and

finish with a mile run. If you have twenty pound vest then wear it.

08

DT12 Deadlifts 155 lbs

9 Hang power clean 155 lbs6 Push jerks 155 lbs

 Goal: Complete 5 rounds for time

09

THANKYOUFOR A LIST OF over

100 CROSSFIT WODs, visit:

http://www.amazon.com/Cross-Training-WODs-Over-100-amazing-ebook/dp/B00BLQJZ2Q/ref=sr_1_3?s=digital-text&ie=UTF8&qid=1395281831&sr=1-3&keywords=crossfit+wod