31 March 2018
Jesus WOD (The way of the Cross)
May be done as a Partner WOD – highly recommended. It’s a tough one.
The Jesus WOD is done as a means of aligning Christian beliefs physically, mentally, and spiritually. It is not intended to grandstand an athlete’s ability… it is not designed to “measure-up” to what Jesus encountered in His crucifixion… it is not a typical CrossFit workout… and it IS NOT REQUIRED.
The Jesus WOD is brutal PARTICULARLY brutal. Some participants have been able to finish it as prescribed; others have found that they had to scale-down the weight as the moved further into the workout; ALL participants have found that it helps them better grasp the amount of suffering Jesus endured.
PLEASE BE WARNED: this workout – perhaps more than any other CrossFit workout – taxes most athletes beyond their limits – mentally and physically. SEVERAL athletes have reported needing a day or two to fully heal and recover.
Here is the workout as prescribed (ANY athlete may do this and modify the workout to their level of ability)…
14 rounds for time of:
10 deadlifts (95/65)**
10 squat cleans (95/65)**
10 push-press (95/65)**
50ft walking lunges with barbell + walk back to starting point**
**Athletes may only “de-load” the barbell from their control during rounds 3, 7, and 9.
At the completion of rounds 3, 7, and 9, athletes must place their barbell on the ground, pick-up a kettlebell (53/35), and complete 7 Turkish Get-Ups (for a total of 21 TGUs across the three rounds).
NOTE: If you must drop the barbell, then please do. Use any break to reflect upon the tremendous sacrifice and effort put forth by Jesus during his ordeal.
The workout represents the 14 Stations of the Cross and the three time Jesus fell to the ground.
- Jesus is condemned to death
- Jesus carries his cross
- Jesus falls the first time
- Jesus meets his mother
- Simon of Cyrene helps Jesus carry the cross
- Veronica wipes the face of Jesus
- Jesus falls the second time
- Jesus meets the women of Jerusalem
- Jesus falls the third time
- Jesus is stripped of his garments
- Crucifixion: Jesus is nailed to the cross
- Jesus dies on the cross
- Jesus is taken down from the cross
- Jesus is laid in the tomb