The WODs in CrossFit are generally named after people, either women or heroes who have lost their lives. Here are a few popular workouts you might find at CrossFit Thornton.
“Fran” is one of the most popular workouts of CrossFit, and it is also one of the most revered—and perhaps feared! Many CrossFit enthusiasts strive to beat the three-minute mark for Fran; ultra-athletes can often finish in just two minutes!
This benchmark WOD, done for time, consists of the following:
“Angie” is like Fran in that it is meant to be used as a WOD benchmark to help you monitor your progress over a specific time period. It’s completed for time, with each exercise being completed before moving on to the next one. The goal is usually 20 minutes to complete the following exercises:
“Grace” consists of clean and jerks—30 total—for time. The most skilled athletes can finish Grace in just about a minute, using the “RX” standards of 135 pounds for men and 95 for women.
You’ll need to master the double-under—aka “dubs”— to complete “Annie,” which has you doing 150 of them in total. Here’s what you’ll need to do, for time:
“Mary” means you will have to master the art of the handstand pushup, which requires super-duper strength in the shoulders. One-legged squats (these are also called “pistols”) are another challenging move. Here is what Mary has to offer:
For 20 minutes:
5 Handstand pushups
10 One-legged squats, alternating
Ultimately, athletes want to perform 20 rounds in 20 minutes.
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