Hard CrossFit WOD

Hard Crossfit WODNothing beats a hard CrossFit WOD. The feeling you get after spending an hour in the Box and putting one hundred percent effort in to your workout is amazing. That’s partly why I  go to CrossFit. And the fact that I’m losing weight, building muscle, getting fitter and making friends with a great bunch of people. I did all of these things today.

What makes a hard CrossFit WOD?

Do you prefer working out in the morning or the evening? I’m a morning person when life permits, but today I had to visit the gym in the evening. I’m never quite as sharp after a full day at work. When you add tiredness to a schedule that includes pull-ups, press-ups, muscle-ups progressions and running you know you’re in for a hard CrossFit WOD.


30 KB Swings
3 Rounds of:
10 x Scap Pull Ups
10 x Ring Rows
10 x Wide Press Ups
30 KB Swings

I used a 12kg dumbbell. Next time I’m going to remember to use a 14kg dumbbell in the warm up.


The aim of today’s session was Muscle Up Progressions. I never thought that performing a Muscle Up would be on my things to do list but after a year of CrossFit I’ve noticed an improvement in my strength and I’ve started to do things that I never thought possible. I can do pull-ups and I can skip. If I continue on my journey to fitness there is no reason why I cant achieve this. I’ve come along way since my first 10 mile run.

3 rounds of 5 reps:

  • Seated Press
  • Strict Pull-ups
  • Tricep Dips

I used 2 x 15 kg dumbbells for the seated press exercise. The strict pull-ups and Tricep dips were completed with purple bands. I still found these tough but felt that I’ve improved since the last time I did these exercises.


(AMRAP – Rounds and Reps)

20 Minute AMRAP
20 DU’s (40 SUs)
400m Run
5 Chest to Bar Pull Ups

Adv: Chest to Bar
Int: Pull Ups
Beg: Jumping Pull Ups

I put in my best effort with single under skips and jumping Pull-Ups. My total performance was 7 rounds and 20 reps.

What do you call a hard CrossFit WOD? Leave a comment to let me know.

Dumbbell by Anton Barbarov from the Noun Project.

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