Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

2x800m Run
3 minutes Rest
3x400m Run
2 minutes Rest
4×200 Run
1 minute Rest
(between each run, complete 12 back extensions and 15 Sit-ups)

Post splits to comments.


The 2013 CrossFit Games are going to air on ESPN starting today!

If you missed any of the events this summer, be sure to watch these episodes to see the very best compete for the title “Fittest on Earth”.


Your first CrossFit WOD

I started CrossFit on November 29, 2006, and I remember my first CrossFit WOD like it was yesterday: Overhead squats. I know I had terrible form, and I only used a barbell (without warming up or knowing at all what I was doing). I didn’t walk right for four days.

The next three WODs I did were Fight Gone Bad, Filthy 50 and MURPH, in that order, a baptism by fire and completely hooked.

What was your first CrossFit WOD? Post your CrossFit story to comments.

Wednesday WOD, October 2, 2013

9 thoughts on “Wednesday WOD, October 2, 2013

  • October 1, 2013 at 8:46 pm

    I don’t remember the exact WOD I did my first day, which was a year ago this month, I just remember looking at everyone around me and thinking, “I am weak and I have so far to go…”
    I still have a long way to go…but i certainly feel stronger when I carry in the groceries!! 🙂

  • October 2, 2013 at 4:04 am

    Happy CF Anniversary Jennifer!!!!!

  • October 2, 2013 at 7:55 am

    First WOD was June of 2008. Unfortunately I picked up kipping really quickly and was able to string together more pull-ups than a guy living pretty sedentary had any business doing.

    Some of my friends had started following main site and I wanted to get back in the gym and joined them. First workout? 10 rounds of 10 pull-ups and 10 burped box jumps. This is a terrible workout for a veteran let alone a new guy.

    I had Trex arms for a week and was sure I’d never do crossfit again. But once the pain went away, I was hooked! Though for the first month or so I couldn’t figure out why my friends wanted to eat immediately afterwards. It took me two hours before I didn’t feel like I was underwater, stopped being dizzy, and could hear properly. Gotta love crossfit. We later learned that beginners should start a little slower.

    Today’s workout: 5:15am was very confused and so did a run/sit-up-back-ext/rest thing. It took me 40-ish minutes. Running hates me.

  • October 2, 2013 at 9:18 am

    My first workout was a combination of running 400 m and box jumps. I really don’t like running, but did ok with it. About my third set of box jumps I felt a really strong crippling pain in my left ankle. Turns out, I’d partially torn my achilles tendon. So I took some time off.

    …that was almost a year ago. Now I don’t like box jumps. And I still don’t like running.

  • October 2, 2013 at 12:19 pm

    August 2012 was when I started-lean fit for the first 2 months.
    First wod in October-something w/ohs. No idea what the workout was….
    Loved the running this morning!
    Uber roosters!

  • October 2, 2013 at 12:53 pm

    First WOD was May 2, 2011. Ryan knew I couldn’t do the full workout on the board so he had me do the following:

    SC: Presses for sets of 5. I worked up to 75 lbs.
    WC: 500m row, 25 pushups, 25 situps, 30 squats. It took me 17:40.

    Its funny to look at now. That is basically our warmup these days.

    Also from my first day I remember this obnoxious toothpick of a guy yelling and screaming that he was the greatest, unstoppable, and could never be beaten. I’m not sure what happened to him. I can only remember he had a mustache that looked like a 70’s porn star.

  • October 2, 2013 at 6:25 pm

    Low back started to lock up near the end. Good lung test.

  • October 3, 2013 at 9:51 am

    The toothpick of you guy you are talking about is the same guy that came back after not working out for 8 months and still won

  • October 3, 2013 at 2:09 pm

    29:24 I think I worked out the sore quads from the week!

Comments are closed.