{"id":36247,"date":"2015-01-15T11:15:46","date_gmt":"2015-01-15T16:15:46","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=36247"},"modified":"2016-07-14T16:02:14","modified_gmt":"2016-07-14T20:02:14","slug":"hardest-crossfit-workouts-wods","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/hardest-crossfit-workouts-wods\/","title":{"rendered":"6 Killer CrossFit Workouts Under 12 Minutes"},"content":{"rendered":"
\"Hardest
Photo: Pond5<\/a><\/figcaption><\/figure>\n

Chances are you\u2019ve tried it yourself or know someone who does CrossFit. Let\u2019s be honest \u2014 you\u2019d basically have to live under a rock not to have.<\/p>\n

CrossFit<\/a>, technically speaking, is an exercise program-turned-sport that consists of constantly varied functional movements, executed at high intensity. The goal? To make those who do it more functionally fit for everyday life and to build strong, able bodies.<\/p>\n

RELATED: <\/strong>5 CrossFit Workouts That Will Kick Your Butt<\/a><\/p>\n

So why has CrossFit become so popular nationwide?<\/p>\n

How Can CrossFit\u00a0Possibly Be for Everyone?<\/strong><\/h3>\n

For everyday people, CrossFit is a challenge. \u201cWith the constant variance in programming, you\u2019re going to be asked to do things you haven\u2019t done before and that puts a fear in many people,\u201d says Keith Wittenstein<\/a>, Level 4 CrossFit Coach (the highest training designation in the sport), CrossFit HQ Trainer, and senior coach at CrossFit Solace<\/a> in New York City. \u201cBy braving and overcoming that fear, you develop body awareness, and it\u2019s incredible. It\u2019s what makes my job awesome \u2014 seeing people do things they\u2019re never done before.\u201d<\/p>\n

Plus, it is truly<\/em> scalable, so it works for all able-bodied people: If you can\u2019t lift a barbell<\/a>, pick up a dowel instead and work your way up over time. And CrossFit converts will tell you, it can offer much more than your typical commercial gym.<\/p>\n

RELATED: <\/strong>DailyBurn Black Fire: Workout With Bob Harper, Test Your Grit<\/a><\/p>\n

\u201cPeople have taught themselves that they want to be left alone at the gym and tune people out; it\u2019s anti-social behavior,\u201d says Wittenstein, also known as Coach Panda. \u201cCrossFit<\/a> is very social and it makes people worry, \u2018Can I connect with people?\u2019 It\u2019s the best playground for adults \u2014 everybody learns each other\u2019s names, everyone cheers each other on and wants you to succeed.\u201d<\/p>\n

The CrossFit Games<\/a> are the highest-level competition \u2014 the most forward facing CrossFit there is \u2014 and winning there gives you the title of best in the sport, or Fittest Man or Woman on Earth<\/a>. \u201cThey\u2019re absolutely awesome and wonderful but they paint a distorted view of CrossFit on the ground level for us normal, everyday human beings,\u201d says Wittenstein. \u201cFor us, CrossFit is the answer to spending hours in the gym. You can get in the best shape of your life for just 20 minutes a day.\u201d<\/p>\n

Why All the Hate?<\/strong><\/h3>\n

There\u2019s a lot of resistance Wittenstein admits, completely unrelated to the safety concerns you\u2019ve heard time and again. The hate, he says, comes from a few places, including CrossFit\u2019s sudden mainstream appeal. \u201cIt\u2019s like when you\u2019re in high school or college and you know that band that nobody else does, and it\u2019s your favorite band and you\u2019re super excited. As soon as they become popular, you don\u2019t like them anymore because everyone likes that band.\u201d<\/p>\n

There are also those in the threatened camp. \u201cCrossFit is like a steamroller \u2014 it\u2019s a tsunami and it\u2019s coming through,\u201d says Wittenstein, who himself is a yogi turned CrossFitter (yes, yoga lovers<\/a>, it can happen!). \u201cAnd there are people who were doing high-intensity workouts before, and they get mad when they see someone doing CrossFit and say, \u2018Well I was doing this stuff back<\/a> in the day,\u2019 and they feel like they\u2019re getting their pockets\u2019 picked.\u201d<\/p>\n

RELATED: <\/strong>The Future For Rich Froning, CrossFit\u2019s Fittest Man on Earth<\/a><\/p>\n

And is it a cult? \u201cIt is. It is a cult, a community of very driven, like-minded people,\u201d says Wittenstein. Think of it like this: Ever feel a bit weirded out when a friend asks you to go to a landmark forum or to church or out with a group of his or her coworkers? It\u2019s not that those are \u201ccults\u201d per say, but more so groups of people who speak the same language and you just feel like the odd one out. \u201cSo you want to save face and throw stones at it,\u201d explains Wittenstein. While in reality, there\u2019s nothing wrong with people getting together, hanging out and sharing the same interests, he says. It just so happens that interest is jumping, squatting and pressing heavy loads.<\/p>\n

Why Does High Intensity Work?<\/strong><\/h3>\n

Think about CrossFit intensity<\/a> like this: It\u2019s the difference you feel if you were to run a mile in 10 minutes versus six minutes. If you want to run better, you have to run faster because the winner is always the fastest<\/a>, explains Wittenstein. However, a lot of people don\u2019t want to do that because it\u2019s not always fun or easy. The high intensity output<\/a> increases the body\u2019s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery. This is known as an Excess Post-exercise Oxygen Consumption<\/a>, or EPOC, which allows you to burn more calories and fat \u201cMost CrossFit workouts<\/a> are short, where you can put out a lot of power, like running that faster mile. And it\u2019s no different whether you\u2019re doing a mile or pull-up<\/a> and push-ups or squats and lunges,\u201d he says. \u201cThe idea is to make it more intense by going faster.\u201d<\/p>\n

RELATED: <\/strong>How to Do a Pull-Up (Or Add More Reps)<\/a><\/p>\n

Keep in mind, faster doesn\u2019t mean sloppy. Technique is always key. \u201cGuys who are running four-minute miles aren\u2019t running four-minute miles because they run poorly,\u201d says Wittenstein. They spend that 56 minutes before that mile working on technique so they can do it.\u201d And the same thing should happen in your CrossFit class. You spend the beginning perfecting technique so you can have the best results when you do the WOD, he says.<\/p>\n

12-Minute CrossFit Workouts<\/h3>\n

Ready to experience that rush of adrenaline? Here\u2019s a week\u2019s worth of challenging, intense 12-Minute CrossFit workouts for you to try . While you may recognize some, Wittenstein created this program to hit the full-body. Don\u2019t forget to warm up and perfect form first before starting any of them!<\/p>\n

CrossFit WOD: Death by Clean and Jerks<\/h3>\n
\"Death
Photo: Pond5<\/a><\/figcaption><\/figure>\n

CrossFit WOD: Burpees and Running<\/h3>\n
\"Burpees
Photo: Pond5<\/a><\/figcaption><\/figure>\n

CrossFit WOD: Jackie<\/h3>\n
\"Jackie
Photo: Pond5<\/a><\/figcaption><\/figure>\n

Day 4: Rest<\/strong><\/p>\n

CrossFit WOD: Row and Rest<\/h3>\n
\"Row
Photo: Pond5<\/a><\/figcaption><\/figure>\n

CrossFit WOD: Diane<\/h3>\n
\"Diane
Photo: Pond5<\/a><\/figcaption><\/figure>\n

CrossFit WOD: CrossFit Games Open 12.4<\/h3>\n
\"CrossFit
Photo: Pond5<\/a><\/figcaption><\/figure>\n

For more high-intensity workouts you can do at home, try DailyBurn Black Fire<\/a>, free for 30 days.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Are you a CrossFitter? Whether you are or want to be, get insights on the sport and try a week\u2019s worth of intense CrossFit workouts \u2014 all under 12 minutes.<\/p>\n","protected":false},"author":11,"featured_media":36252,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,24,6,14],"tags":[37,60,139,281,341,343,154],"class_list":["post-36247","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio","category-exercise","category-fitness","category-strength-training","tag-crossfit","tag-high-intensity-interval-training","tag-hiit","tag-strength-training","tag-tax1living-well","tag-tax2exercise","tag-weight-training"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/36247","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=36247"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/36247\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/36252"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=36247"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=36247"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=36247"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}