Demystifying CrossFit: Understanding the 135/85 Workout

Demystifying CrossFit: Understanding the 135/85 Workout

Demystifying CrossFit: Understanding the 135/85 Workout

Decoding CrossFit: Understanding the Numbers Behind Workouts

CrossFit workouts often have numbers associated with them, such as 135/85. These numbers refer to the weight used in the workout. In the case of 135/85, it means that the prescribed weight for the workout is 135 pounds for men and 85 pounds for women. It’s important to note that these weights are just a guideline and can be scaled based on individual fitness levels.

The Ultimate CrossFit Rule: Unveiling the #1 Secret

One of the key principles in CrossFit is intensity. The workouts are designed to be challenging and push you to your limits. The #1 secret to mastering CrossFit is to always give your best effort. Whether you’re a beginner or an experienced athlete, pushing yourself to your personal maximum is what will lead to progress and results.

The Ultimate Guide to the Most Challenging CrossFit Workouts

CrossFit is known for its intense and challenging workouts. Here are some of the most demanding CrossFit workouts that will put your fitness to the test:


Fran is a classic CrossFit benchmark workout consisting of thrusters and pull-ups. It involves completing 21 reps of each exercise, then 15 reps, and finally 9 reps, for time. It’s a true test of strength, endurance, and mental toughness.


Murph is a hero workout named after Navy Lieutenant Michael Murphy. It involves running 1 mile, completing 100 pull-ups, 200 push-ups, and 300 air squats, and finishing with another 1-mile run. It’s a grueling workout that honors the sacrifice of a fallen hero.


Grace is a fast and intense workout that consists of 30 clean and jerks for time. The weight used can vary depending on your fitness level, but the goal is to complete the reps as quickly as possible while maintaining proper form.

The Structure of a CrossFit Workout: A Comprehensive Guide

CrossFit workouts are typically structured in a way that combines different functional movements and exercises. Here’s a breakdown of a typical CrossFit workout:


A CrossFit workout usually starts with a warm-up to prepare the body for the upcoming intensity. This can include dynamic stretches, mobility exercises, and light cardio.

Strength or Skill Work

After warming up, the workout may include a strength or skill component. This can involve lifting weights, practicing gymnastics movements, or improving specific skills like handstands or double-unders.


The metcon, short for metabolic conditioning, is the heart of a CrossFit workout. It’s the high-intensity portion that combines different exercises and movements in a circuit or timed format. This is where the 135/85 workout would fit in, with the prescribed weight for the specific exercise.

Cool-down and Mobility

To finish off the workout, a cool-down and mobility session is often included. This can involve stretching, foam rolling, or other techniques to promote recovery and prevent muscle soreness.

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