My Favorite and Not-so-Favorite CrossFit Workouts

By Coach Rachel

From: CrossFit Kanna

I’ve done quite a few CrossFit workouts in my time as a CrossFitter. Some I loved and others I didn’t quite love as much. This list out get really long, but I’ll try to keep it short and sweet, so I’ll stick to named workouts. If you know me, I’m a big fan of body weight movements. Don’t get me wrong though, I love weight lifting too, I just wouldn’t exactly call it my strength. With that being said, here are my favorite CrossFit workouts:

#1 Annie:
50-40-30-20-10
Double-unders
Sit ups

#2 Murph:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

#3 Diane
21-15-9
Deadlifts 225/155
Handstand push-ups

I love dubs, which is ironic considering that I can vividly remember whipping myself with the rope so many times while trying to get them that I swore I would forever hate dubs. Dubs are now probably my favorite movement. Sit ups are great for a girl with a short torso. I love sit ups. All around this workout is just one that I enjoy doing. I enjoy it so much that at one point when I was a young, naive CrossFitter who had just gotten dubs, I did this workout just about everyday for a month to get better at it. It sort of worked but I would not recommend doing that again.

Murph is my second favorite workout, mostly because it’s challenging, long, and it’s an endurance workout. I’m not a runner by any means. In fact, my very first CrossFit workout ever had a 100m run in it and I remember the only thing I could think during the workout was, “I joined CrossFit so I wouldn’t have to run anymore but I love this.” I love Murph. It’s my favorite workout every year and I greatly look forward to Memorial Day. It doesn’t matter how I do Murph, partitioned or straight through, weight vest or not, it’s always one of my favorite workouts.

Diane is a workout that I loathed for so long it became one of my favorites. I’m not a very strong deadlifter, I’m a much more quad dominant person. However, I’m short and I don’t have to move the bar a far distance, so I’m a fan of deadlifts. HSPU were the reason I loathed this workout for so long. These are a movement I struggled to get for a long time. And while I will probably never do them again, I still love them. The feeling of being upside and pressing the world away from me is such a great feeling that lands this workout in my top 3.

And now for my not so favorite workouts. I love CrossFit and I really love all workouts. But, these are workouts that I would say aren’t in my wheelhouse and I need a little more self motivation to do. Without further ado, here are my not so favorite workouts:

#1 Grace:
30 clean and jerks 135/95

#2 Karen:
150 wall balls 20/14

#3 Chelsea:
5 pull ups
10 push ups
15 air squats
EMOM (every minute on the minute) for 30 min

Grace is a workout that I will have nightmares about for days leading up to doing it. Not sure why, but it makes me nervous in a way that other workouts never have. I’ll do it everytime it comes up, but I’ll be nervous about it until I finish it.

Karen is another one that gives me nightmares. Wall balls and I have a long standing history of not being the best of friends. 150 wall balls is a challenging task. I embrace the challenge and love the feeling when I’m done.

Chelsea is a workout that would typically be in my wheelhouse. The EMOM portion of this workout is what makes it land in my not so favorite workouts. The first 10, even 15 minutes are great…and then the fatigue hits and the push ups go and the EMOM turns into an every 2-3 minutes. It’s a great challenge for me though and I look forward to getting further every time I do it!

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