Warm up:
2 rounds of:
200m Row
5 Burpees
5 Pull-ups
10 Kettlebell Swings
10 Kettlebell Death March
150m Run

Front squat, work to a max

3 rounds for reps of:

1 minute max rep Strict Pull-ups
1 minute max rep Strict Press (95 lb./65 lb.)
1 minute max rep Sit-ups
Rest 1 minute

Post front squat loads and WOD total reps to comments.


Before you front squat today, watch this MWOD for movement prep and technique!


The six most brutal CrossFit WODs, Men’s Fitness

What is in your top 6?


Survive by grace, Jeremy Mhire

Post thoughts to comments.

Tuesday WOD, April 30, 2013

8 thoughts on “Tuesday WOD, April 30, 2013

  • April 29, 2013 at 8:03 pm

    My number one hardest wod was that Crossfit Football wod with the thrusters and burpees. If I remember right (my brain was fried after I did it!) you had to get to 100 thrusters and at the top of every minute you did 5 burpees. Such a mental and physical game for me. My second is The Seven. Just brutal.

  • April 29, 2013 at 8:12 pm

    That one is Kalsu – the worst WOD I’ve ever done as well. 100 thrusters for time, and EMOM you do 5 burpees. RX is 135/95. We did a scaled version at 95/65, and I quit after 60. It was terrible. I refuse to ever do that one again.

    The hardest WOD I’ve ever done was Adam Brown- Read his book “Fearless”, and you’ll want to do this one too:
    Two rounds for time of:
    295 pound Deadlift, 24 reps
    24 Box jumps, 24 inch box
    24 Wallball shots, 20 pound ball
    195 pound Bench press, 24 reps
    24 Box jumps, 24 inch box
    24 Wallball shots, 20 pound ball
    145 pound Clean, 24 reps

  • April 30, 2013 at 6:37 am

    Loved this WOD! All my favs! 177 RX
    FS 160 PR!

  • April 30, 2013 at 8:52 am

    2 stand out in my mind:

    Barbara- only time Ive ever lost my lunch doing CF
    5 rds: 20 pullups, 30 pushups, 40 situps, 50 squats
    –nausea settles in quite nicely

    100 thrusters for time (#95)-
    –was sore for a week+

    Also, Open 12.1, 100 burpees with 6in. target for time full speed

  • April 30, 2013 at 1:01 pm

    245 #
    156 reps. Rx

  • April 30, 2013 at 1:48 pm

    We did Badger one of the first weeks I started Crossfit and I thought I was going to die….I don’t even remember what the workout was but it involved running!!! ughhhhh

    Also the hero wod Letendre was NOT my favorite by a long shot….so sore…..for so long…..ouch!

  • April 30, 2013 at 3:51 pm

    158 reps RX
    Front squat 165 lbs.

    Back for more an hour later to do Leandit

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