crossfit challenges you need to try

Crossfit Challenges You Need to Try Out

Crossfit challenges, otherwise known as Workout Of the Day (WOD), are the things of legend. Crossfit devotees are annoyingly fit, and the WOD gets some of the credit. These challenges happen at the end of a full-on workout session to maximize your results and test your fitness and endurance. 

Following is a list of some of the best WOD challenges we could find. They are sure to excite and demand the best of you while you get whipped into the best shape of your life. Most can be scaled (up or down) to accommodate your skill level – so don’t be put off if you’re a beginner or if you’re a seasoned Crossfit veteran. 

What’s Crossfit?

You’ve heard the name, but maybe you weren’t clear on what they’re all about. Crossfit is a functional fitness discipline. ‘Functional’ means that it’s about strength in the movements you need for everyday life. It’s not meant to make you ripped (though it might), but to make you strong and skilled at moving your own body. They mix strength training, cardio, and gymnastics to create intense workouts. Doing Crossfit will help you reach your fitness goals while making you a proficient runner, rower, lifter, and part-gymnast. Your core strength will increase to where you’ll be capable of things you never thought possible. 

And now to the challenges.

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Murph

We’re beginning with one of the toughest of challenges, Murph. This full-body workout is named after the late Lt. Michael P Murphy, a Navy SEAL who died in Afganistan in 2005. Sandwiched between two-mile-long runs, every Crossfitter knows about Murph. To add to its toughness, you wear a 20 lb vest (14 lb for women) to complete the challenge.    

What you must do:

  • Run 1 mile
  • 100 pullups
  • 200 pushups
  • 300 air squats
  • Run 1 mile

Grace

How about a little Grace in your life. This workout is deceptively simple but is a demanding compound exercise. You ‘just’ have to do 30 clean and jerks as fast as you can. That’s it. In case you don’t know what clean and jerks are, they’re two lifts done in Olympic weightlifting. 

The ‘clean’ consists of lifting a barbell from the floor to the front-racked position across the deltoids, then standing. The ‘jerk’ consists of moving the barbell from the front rack to above your head, with elbows locked out in one smooth motion. You’ll finish with a straight body top to bottom.

What you must do:

30 Clean and Jerks – As fast as you can.

Men lift 135 lbs.

Women lift 95 lbs.

Hansen

This is an extreme workout. It’s long, and it demands a lot of your core. We recommend that you use a lighter weight since endurance will be a factor here. The GHD (glute-ham developer) situps required are taxing, to say the least. Correct form is essential with GHDs to avoid serious injury. So if you aren’t quite there, swap these out for regular situps. 

What you must do:

Do 5 rounds of these as fast as you can.

  • 30 kettlebell swings
  • 30 burpees
  • 30 GHD situps or regular situps

If you would rather not go it alone with your fitness journey, we offer online and in-person coaching and personal training. We provide fully customizable 12-week programs that will transform your body and your life. Contact BFRMD Coaching today. 

Man doing kettlebell stretch - Crossfit

Fran

If you’re the bold type, consider Fran. This workout is incredibly challenging because of the thruster. The thruster is an advanced move where you go from a deep squat with a barbell and stand up straight, pressing the barbell overhead – all in one smooth movement. If you survive that, there are still the pullups—an excellent workout to master. 

What you must do:

Do three rounds of 21, 15, and 9 reps as fast as you can.

  • 95 lb thrusters
  • Pullups

Nick

This workout is named after Nicholas P Steinbacher, a U.S. Army Specialist who died in Iraq. Nick is challenging because there are 12 rounds to complete! Each singular move might not be the toughest, but put them together for 12 rounds, and now it’s a party. Don’t do this workout on a day you’ll need to wave or raise your arms above your head – you might cry. Be warned; this workout includes the handstand pushup. You’re welcome.

What you need to do:

Do 12 rounds as fast as you can.

  • Dumbbell hang squat clean (45 lb), 10 reps
  • Handstand pushups with dumbbells, 6 reps

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The Home Chipper

This is a descending ladder workout, which means you do fewer reps of each move as you descend. But of course, Crossfit never lets anything be too easy. This one will wear you down, but it’s also an excellent measure of your endurance and strength over time. Another great thing about this workout is that you don’t need any special equipment. You can do it at the gym or at home. 

What you must do:

  • 100 squats
  • 90 situps
  • 80 alternating lunges
  • 70 burpees
  • 60-second plank
  • 50 mountain climbers
  • 40 press-ups
  • 30 hollow rocks
  • 20 jump squats
  • 10 hand-release press-ups

Cindy

This is such a sweet name for such a demanding workout. The moves are simple but put them together, and this is one of the more challenging workouts. Every Crossfitter can do pullups, pushups, and squats, right? Yeah, but try to do them at a consistent pace for 20 minutes. 

What you need to do:

Do as many rounds of these as you can in 20 minutes.

  • 5 pull-ups
  • 10 pushups
  • 15 squats

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Clovis

Here’s one for the runners out there. Named after U.S. Army Second Lieutenant Clovis T Ray, who died in Afghanistan in 2012, this workout is all about the running. A 10-mile run or 150 burpee pull-ups would be significantly challenging on their own but put them together, and you have Clovis. 

If the 10 miles or 150 burpees are too much in a chunk, you can partition them into smaller pieces. No matter how you chop this up, it’s going to be a mouthful! The run alone can take at least an hour and fifteen minutes.

What you must do:

As fast as you can

  • Run 10 miles
  • Do 150 burpee pullups

Wherever your fitness journey takes you, our apparel can go with you. Our high-quality clothing brings fashion and fitness together – reflecting simplicity, positivity, and confidence. You’ll love our lifestyle brand. Visit BFRMD today. 

Final thought

Who doesn’t want to be super-fit – that’s not a question; it’s a statement. We all want to look our best, and Crossfit workouts can be your ticket to seeing your goals achieved. There are many WODs out there, so don’t limit yourself to these. Whatever your fitness level, find a few that you can start with and boost your fitness level.  

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