Before I rank them, I thought it would be interesting to put them in categories. Now of course no movement is pure anything, so I put them in their predominant classes.
Run, Box Jumps, Double Unders, Box Overs, Air squats, Beep Test, Suicides, Mountain Climbs, Rowing, Dan Cs (unspeakables), Reversal Burpees, Side Steps, Squat Jumps, Burpees, Frog Jumps, Lunges, Jumping Pull ups, Commandos, Weighted Lunges
Olympic Lifting/ Technique:
Back squats, Front squats, Sumo Dead lift High Pulls, Dead lifts, Power Clean, Squat Clean, Power Snatch, Hanging Power Clean, Shoulder Press Push Press, Push Jerk, Bench Press, Thrusters, Turkish Getups, OH Squat, Farmer Carry, Ground to OH
Push ups, Pull ups, Sit ups, GHDs, Back Extensions, Chest to Bar, Toe to Bar, Knees to Elbow, Wall Balls, Ring Dips, Hand stand push up, KB swings, Cousins, Burpee Pull ups, Commando Push ups,
Flytraps, Muscle Ups, Moonies, Tire Flip, Planks, Twofers, Upsey Daisies
We obviously do a lot of different moves. Sometimes I actually start missing a move and try to predict when it will show back up. 99.67% of the time I'm wrong. I like to look at the list though and smile with the realization of why my old program was so ineffective:
Eliptical (maybe a run here and there)
Bench Press, Shoulder Press
Stupid Exercises We Don't Do:
Arm Curls, Tricep Extensions, Leg Curls, Leg Press, Calf Raises, Lat Pulls, Chest Crossovers, Cable Presses, Twisty Ab Thingy...
I was missing so much it isn't funny. What is funny is I rarely did any of the ones I just listed. I limited most of my WODs to 30 mins on the elliptical reading a book (yep, got a lot of reading done... BTW, I thought I was REALLY kicking ass if I kept going past time because the chapter I was reading was so good.) Then my POST WOD exercise was a 12 ounce curl... 6 - 8 reps.
So on to the rankings. I'm not ranking all of them, just the ones that make your stomach drop when you read the WOD blog at 10pm.
Sucks Worse a Root Canal:
Toes to Bar
Makes You Want to Slap Your Momma:
Wall Balls (though I like them)
And finally, Hell's Spawn:
Thrusters and Frog Jumps
What do you hate the most?