The hallmark of CrossFit is its “workout of the days” or WODs. WODs are a series of exercises that are scored for time or the number of reps completed over a given interval. There are too many WODs to count, but there are some that you see and hear about over and over. If ever wondered which are the most popular, here are the top 10 most popular CrossFit workouts as determined by Google search queries:
The 10 Most Popular CrossFit Workouts:
1. Fran:
Fran is the most popular CrossFit workout. It’s commonly used to test progress among CrossFitters. You do 21, 15 and 9 reps of thrusters (front squats into push presses) and pull-ups, for time. The standard weight for the thrusters is 95 pounds for men for men and 65 pounds for women.
Here‘s a video.
2. Cindy:
Cindy involves doing 5 pull-ups, 10 push-ups and 15 squats as many times as possible in 20 minutes. It’s a great beginner workout because it involves only bodyweight movements.
Here‘s a video.
3. Murph:
Murph was named in honor of Lieutenant Michael Murphy of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. It involves doing a mile run, 100 pull-ups, 200 push-ups, 300 squats and another mile run, for time.
Here‘s a video of the Santa Monica police department using it as their fitness test.
4. Grace:
Grace isn’t straightforward. It involves doing 30 reps of clean and jerks, for time. The standard weight is 135 pounds for men and 95 pounds for women.
Here‘s a video.
5. Helen:
Helen involves doing 3 rounds of a 400 meter run, 21 kettlebell swings and 12 pull-ups, for time.
Here‘s a video.
6. Annie:
Annie is 50, 40, 30, 20, 10 reps of double-unders (when a jump rope passes under your feet twice in one jump) and sit-ups, for time.
Here‘s a video.
7. Angie:
Angie is 100 pull-ups, 100 push-ups, 100 sit-ups and 100 squats, for time. Like Cindy, it’s all bodyweight, but not many beginners could finish Angie!
Here‘s a video.
8. Jackie:
Jackie involves a 1000 meter row, 50 and 30 pull-ups, for time. The standard weight for the thrusters is 45 pounds.
Here‘s a video.
9. Linda:
Linda, also known as “the three bars of death” is 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps of deadlifts (1.5x your bodyweight), bench presses (your bodyweight) and cleans (.75x your bodyweight), for time.
Here‘s a video.
10. Diane:
Diane is 21, 15 and 9 reps of deadlifts and handstand push-ups, for time. The standard weight for the deadlifts is 225 pounds for men and 155 pounds for women.
Here‘s a video of it being done in 1:52.
Conclusion:
If you’re a CrossFit veteran, these probably brought back some good, or bad, memories. If you’re thinking about starting CrossFit, this might give you an idea of what you’re getting yourself into. Either way, make it to your nearest CrossFit gym if you think you can handle the some or all of the most popular CrossFit workouts.
