Sunday, February 15, 2009

CrossFit Mississauga: Home Of The Mess You Up, Hard As %*#$, Crazy-Stupid Sadistic WODs

Exibit A: the "CrossFit Mississauga firebreathing stance."

I thought I'd share with all of you some of the many WODs that Eric, Mark and Dave have put together of the past year for CrossFit Mississauga. Some of them are pretty messed up, which is the reason why I thought you'd all enjoy them!

This January we started what we call the WOM (Workout of the Month). We thought it would be a great way to get people ready and raring to get fit, and excited to tackle one of their most important new year’s resolutions: "Become a firebreather."

Our first WOM was fittingly titled, "SEASON'S BEATINGS 2009." It consists of 2009 reps, to go along with the new years theme, and it was to be done with a partner.

Here is the breakdown:

150 Pull Ups

100 Wall Balls

200 Sit Ups

100 Push Press @ 65/45

250 Double Unders

150 Push Ups

200 Box Jumps @ 16"/20"

100 Kettle Bell Swings @ 53/35

100 Cleans @ 95/65

100 Thrusters @ 65/45

300 Air Squats

100 Burpees

9 Deads @ 500/400/315

The catch: only one person can be working at a time. What's great about this is each person has their own motivator built in to their workout, so there is no room for slacking. The average time at our gym was about an hour and a half. I've had some friends in Cleveland try it out and they loved it, or at least that's what I gathered from their responses: "Dude...that was horrible."

Our February WOM, "You'll Be Alright" is yet another doozy.

The breakdown:

Partner 1 does Fran

Partner 2 does Fran

Partner 1 does 50 Burpee-pullups

Partner 2 does 50 Burpee-pullups

Partner 1 does 100 Double unders

Partner 2 does 100 Double unders

This workout is to be done with a partner with only one partner working at one time, just like Season's Beatings. I have only seen one team do this so far and it looked like it hurt pretty bad! If you decide to give it a try, post your time on the comments!

Here are some other stupid-good workouts we've come up with:


12 rounds for time of:

10 Deadlifts @135/95

8 Push-ups

6 Hang Power Cleans @135/95

4 Burpees

"Power Clean Front Squat Double Jerk Grace"

30 Reps of:

1 Power Clean

1 Front Squat

2 Jerks

All @ 135/95

"Little Girls"

21-15-9 of:

Thrusters @ 65/45


3 min rest

30 Power Clean and Jerk @ 95/65

3 min rest

21-15-9 of:

Cleans @ 95/65


Post all 3 times and the total time (without rest) to comments.

"Front Squat Fran"

21-15-9 of:

Front Squats @ 115/75



"Fight Gone Bad Version 2.0" or "Dave"

1 minute of Thrusters @ 75/55

1 minute of Hang Power Cleans @ 115/75

1 minute of Box Jumps 20"/16"

1 minute of Kb Swings @ 1.5 pood/1 pood

1 minute of Burpees

3 rounds with a 1 minute rest between rounds (fight gone bad style). Every rep counts for one point with the exception of burpees which count for 2 points each. Post total reps to comments.

"Choose Your Pain"

5 rounds for time of:

400m run OR 500m row OR 50 double unders

25 thrusters @ 65/45

“Renegades of Squats”

3 rounds for time of:

1 minute Back Squat @115/75

1 minute rest

1 minute Front Squat @115/75

1 minute rest

1 minute Air Squat

1 minute rest

Post total reps

We haven't thought of a name for these ones yet:

50 Burpees

10 Thrusters @ 75/55

40 Burpees

20 Thrusters

30 Burpees

30 Thrusters

20 Burpees

40 Thrusters

10 Burpees
50 Thrusters


For time:

20 Cleans @ 185/115

20 Cleans @ 135/95

20 Cleans @ 95/65


21-15-9 Deads @ 225/135 and Burpees

5 Minutes rest

21-15-9 Deads @ 135/95 and Burpees


5 rounds of max reps of Hang Cleans @ 135/95. Rest as needed between rounds. The set ends when you let go of the bar. Your score is your total reps.


100 Sit-ups

90 Squats

80 Push press @ 75/55

70 Box jumps @ 20"/16"

60 Sumo deadlift high pull @ 75/55

50 Walking lunge steps

40 Kettlebell swings

30 Overhead squats @ 75/55

20 Pistols (Assist as little as needed using a ring)

10 Burpee pull-ups

Please give these a try and let me know (via Facebook, Gmail, here) how you do!!!


  1. "Season's Beatings" sounds fantastic! Someday I'll find another maniac to do it with, but a scaled single-operator version is in my near future. All the other WODs look great also.

  2. Melissa, you forgot to post the weights used on the "Renegads of Squats" WOD.

  3. I fixed it up, thanks Alex!

    Bill, it's a great workout! You will definitely enjoy it; and solo is just as nasty, if not more!