Coach Greg Glassman, the man behind CrossFit.

Every WOD has a different flavor and a different focus. A good trainer has a specific reason for all his or her programming. A good trainer doesn’t show up at the gym thinking “Hmm, I will toss in some OH squats, some ring dips, kb swings, and box jumps. Oh wait, I wanted to do double unders and push presses. Ok, so cancel the box jumps and…shit, I should probably add in some pullups. Everyone definitely needs pullup practice.” We call a WOD like that an Any Asshole WOD, because any old asshole could come up with it.

A good trainer doesn’t just pull a WOD out of a hat. Yes, I know that a key element of CrossFit is randomness, and it is fun to do dice workouts, but a good WOD is carefully thought out, often with several drafts perfected before it reaches the whiteboard. A good WOD is both science and art.

Let’s look at a WOD from a past post.

This one I developed for a local Golden Gloves boxer. Anyone who has ever been in the ring or done hard sparring for a decent length knows that three things fatigue a lot more quickly than anything else. Legs, shoulders, and gas (cardio-pulmonary respiratory system). I have done a lot of sparring in my years, and watched a lot, and I have never heard a fighter complain of pec fatigue. The following WOD was specifically developed to hit the boxer where he fatigued the most. The rep scheme was consistent with an amateur boxing match consisting of three 3 minute rounds. The WOD can be done with a minute rest after each triplet, 30 seconds rest, or none.

30, 25, 20


Push Press 95#

Double Unders

I chose these three movements as each taxes the legs, shoulders, and lungs tremendously. The order of the movements puts the most explosive movement, double unders, last, forcing the athlete to be most explosive when he is at his most fatigued. Another possible combo would have been wallball, box jumps, and split jerks, but I had sound reasons why I didn’t use it. Split jerks are a fantastically explosive movement, but they are also very technical and the boxer didn’t have the technical expertise to really work them hard. Push presses are much simpler technically and very appropriate to the weight being used, 95 pounds. I also wanted to take the boxer’s mind out of the workout by giving him something that he was very used to, jumping rope, when he would be most fatigued.

OK, here is today’s WOD, which has much more of a strength and power focus.  Does anyone want to break it down?  Can anyone tell me what I was thinking?  Does anyone disagree with the WOD?


AMRAP in 10 Minutes

2 High Box Jumps (use a height about 3 inches below your max box jump)

3 Deadlifts 85% 1RM

5 Chest Slapping Pushups

200m Sprint

Post height, weight, and rounds completed to Comments.