What is a Cross Training WOD?

3 examples of CrossFit WODs and its meaning

Before we begin with the examples, we have to know. What is a CrossFit WOD? The abbreviation WOD stands for Workout of the Day and refers to the daily workout routine which is put on the board in CrossFit gyms. It is different every day, although it can be repeated at times. The workouts can consist of a mix of any of the following: cardio, weightlifting, gymnastics, calisthenics, etc. Now let’s see some examples!

CrossFit WOD Example 1

The workout example I am about to present comes from the CrossFit worldwide competition, the CrossFit Open, from 2017. It was the 17.1 CrossFit WOD.

For Time:

• 10 Dumbbell Snatches (50/35 lb)
• 15 Burpee Box Jump Overs
• 20 Dumbbell Snatches (50/35 lb)
• 15 Burpee Box Jump Overs
• 30 Dumbbell Snatches (50/35 lb)
• 15 Burpee Box Jump Overs
• 40 Dumbbell Snatches (50/35 lb)
• 15 Burpee Box Jump Overs
• 50 Dumbbell Snatches (50/35 lb)
• 15 Burpee Box Jump Overs
• Time Cap: 20 minutes

Athletes must alternate hands for each dumbbell snatch and face the box for the Burpee Box Jump Overs.

CrossFit WOD Example 2

The following CrossFit WOD comes from that competition as well, but from the 2018 version, the 18.2. However, this workout was followed by a second challenge, the 18.2a.

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Workout 18.2a
1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

CrossFit WOD Example 3

This CrossFit WOD was also used in the competition. However, not only was it used in 2011 as 11.6, but also in 2012 as 12.5, and it was so challenging it was also used in 2018 as 18.5.

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Even though no gymnastics were shown in these examples, many movements were put in the competition. Such as handstand walk, bar muscle-ups, and ring muscle-ups, etc. Whether you think they sound easy or hard, these CrossFit WODs are sure to get you into shape and give you an idea of what CrossFit is all about!