The Jesus WOD


Every Easter season, many CrossFit boxes and/or churches around the world host what is called the Jesus WOD.

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.

  1. Jesus is condemned to death
  2. Jesus carries his cross
  3. Jesus falls the first time
  4. Jesus meets his mother
  5. Simon of Cyrene helps Jesus carry the cross
  6. Veronica wipes the face of Jesus
  7. Jesus falls the second time
  8. Jesus meets the women of Jerusalem
  9. Jesus falls the third time
  10. Jesus is stripped of his garments
  11. Crucifixion: Jesus is nailed to the cross
  12. Jesus dies on the cross
  13. Jesus is taken down from the cross
  14. Jesus is laid in the tomb


CrossFit Throne offers this workout three days each year – Thursday, Friday, and Saturday (typically the three days leading up to Easter Sunday).

Due to the nature of the workout, we recommend that participating athletes section-off around 2 hours for the event: this includes time for warm-up, the workout, time for reflection/prayer, and recovery time.

Available times for the Jesus WOD:



Screen Shot 2014-04-07 at 7.39.21 AM