The best of CrossFit Workouts including CrossFit Hero WODS, daily workouts, benchmarks, and girl workouts.
CrossFit Hero workout DT is one of my favorite workouts because it is so challenging. It’s heavy weight (which I love).
5 RFT:
105 lbs for women.
I love lifting heavy. I love clean and jerks. This is my workout.
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Today I did CrossFit Hero Workout Murph.
It is one of my absolute favorites. It was the first CrossFit Workout I ever did, and it hooked me. It’s such a great workout and a great way to honor those who have served our country. Such euphoria today. Doing these workouts truly makes you appreciate the wonderful like we have here in the United States.
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CrossFit Girl Workout Fran is one of my favorites. It has two of my favorite CrossFit moves: thrusters and pull ups, and it’s a quick one.
I decided to do this work out for my Sunday work out because I hadn’t done it in over two years, and I didn’t want a long one or a heavy one.
It went much better than I thought! To see the highlights, check out my video, and subscribe to my YouTube channel today.
I went to the gym today and did CrossFit Hero WOD Sisson. U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
5 burpees
And wearing a weight vest.
This workout was plain fun. I almost didn’t do it because I was hesitant that I would be able to do this CrossFit Workout with a weight vest, but it wasn’t all that bad. I did extra rounds because it was just plain fun. Try this workout out for size when you can!
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As I mentioned yesterday, I did Barbara Ann. The next day I had planned another heavy leg workout, but when I woke up, I knew I couldn’t do that. So, I had to come up with one that was all upper body. I did some ring dips, strict pull ups, and dumbbell push press.
I was a bit disappointed because I wanted to do the others more; however, the beauty of CrossFit is that there’s always another day to do the workout.
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Barbara Ann is a new CrossFit Girl workout that was just released almost a year ago. This new workout consists of
5 Rounds for Time with a mandatory 3 minute rest between each round.
I did this workout on Monday, and it took me 41 minutes. I hate resting in CrossFit workouts; I just do. If it hadn’t have been a Benchmark CrossFit workout, I would have skipped the rest.
However, I didn’t think much about this workout; until today. I woke up, and my quadriceps are killing me. It’s painful to go up and down the stairs. I’m assuming the deadlifts got me. It as a lot of volume, and as I get older, my body just can’t recover as well from this.
It was a fun workout that I’ll definitely do again.
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As most of you know, CrossFit Girl Workout Grace consists of 30 clean and jerks for time with the ladies at 95 lbs and the guys at 135 lbs. Last Friday, at our CrossFit gym, we did 30 squat clean and jerks at 105 lbs for the ladies and 145 lbs for the guys.
Let me tell you the difference a squat makes: a BIG difference. That extra little movement not only takes extra time, but it’s infinitely harder and more work. Plus, add on the extra 10 lbs, and it’s a whole different workout.
I finished in under 9 minutes, but it was definitely hard.
CrossFit programming at its finest!
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I have been struggling with CrossFit lately. Not necessarily CrossFit though; it’s more with my weight and my abilities.
Injuries have taken their toll, and after I hurt my back last fall, it’s been a rough road back. Throw in competing in CrossFit competitions against gals 20 years younger than me, and you get the point.
Today, Bergeron’s CompTrain had Elizabeth, a girl CrossFit workout that’s been around since the beginning, programmed. I looked at SugarWOD, the app I’ve had since the very beginning that tracks all of my CrossFit wods I want to remember. The last time I did it was two years ago with a time of over 22 minutes, so I thought, “I can beat that. My ring dips are much better now.”
21-15-9 of
So I begin. My time: 13:43. I smashed my old record by almost 9 minutes! I haven’t had a PR this big in at least a year. I was super excited and quite surprised. It’s these rare moments like these that keep me getting up at 2:30 in the morning, working out alone in my garage, doing strength workouts I don’t particularly enjoy, and keeping moving even though I don’t want to.
After six years of CrossFit, it’s all mental. All of it. Sure, there are weights you can’t lift and perhaps movements you can’t do, but those are the extremes. The daily grind is what makes the difference. So keep grinding away even when every moment sucks and you’re sore and would rather sleep and the like.
It’s only you you are against. So defeat yourself every time.
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One of my favorite CrossFit workouts is the 12 Days of Christmas WOD. The beauty of this WOD is that you can use any 12 movements of CrossFit and mix and match to create a workout that will beat you up.
It’s performed like the song. You start with one move, such as a deadlift. Then you go on to two reps of a move, such as a hang power clean, and then you repeat the one movement, the deadlift. Then, you progress to three reps of another movement, say a push jerk. Then you repeat the two hang power cleans and the one deadlift. You do this until you get to 12, which would then be your final round.
By round seven and eight, you are dying, that’s for sure, especially if there are a lot of heavy barbell movements.
For me, I enjoy workouts that beat the crap out of me and that are long. Those are my favorite.
I did this workout by myself in the garage and then I dropped in at CrossFit Cheyenne to do theirs. It was a great time, and I wish we’d do this more often than once a year!
Check out the my CrossFit competition videos on my YouTube channel, and subscribe today! My goal is to get to 100 subscribers soon. Thanks for subscribing!
For the last five years, I’ve done CrossFit Hero Workout Murph, in honor of Navy Lieutenant Michael Murphy, on or near Thanksgiving. This year, I seriously considered not doing it. No CrossFit gyms that I knew of was doing it because of COVID. And I’m trying to take it easy on CrossFit so I can heal and come back better.
However, I had to. My first CrossFit workout ever was a half-Murph, and I still remember how it beat me up. It has special meaning to me.
So I suited up. I put on my vest, warmed up my garage, and got ready to go. Admittedly, I didn’t PR (I wasn’t really trying to). My run sucked, which it has ever since that heavy 10k I inadvertently did. The pull ups were a lot harder than I thought they’d be (it took me three days for my arms to recover). But I felt really good afterwards.
I couldn’t let this Thanksgiving tradition die when it seems like so many other traditions are dying around me. God bless Lieutenant Murphy, his family, and all of the service men and women who fight for our freedoms that we cannot let erode away.
My Journey to the CrossFit Games 