WODs in CrossFit
The WODs are named—often after heros who lost their lives—and here are some of the more popular WODs you might expect at Anchor CrossFit:
“Fran” is one of the most popular workouts of CrossFit, and it is also one of the most feard! The ultimate goal for many CrossFit participants is to beat the three-minute mark for Fran; ultra-athletes can sometimes finish in just two minutes!
This benchmark WOD, done for time, consists of the following:
“Angie,” like Fran, is also meant to be used as a WOD benchmark that can help you monitor your progress over time. It’s completed for time, with each exercise being completed before moving on to the next one. The goal is usually 20 minutes to complete the following:
“Grace” consists of clean and jerks, 30 in all, for time. The most skilled athletes can complete Grace in just about a minute, using the standards of 135 pounds for men and 95 for women.
You’ll need to master the double-under to complete “Annie,” which has you doing 150 of them in total. Here’s what you’ll need to do, for time:
“Mary” requires that you master the art of the handstand pushup, a move that requires super strength in the shoulders. One-legged squats (also called pistols) are another challenging move. Here’s what you’ll face with Mary:
For 20 minutes:
5 Handstand pushups
10 One-legged squats, alternating
Ultimately, the goal is to perform 20 rounds in 20 minutes.
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