Since the introduction of The Source’s WOD rating system CrossFit Empower members have been asking what constitutes a 5 pepper WOD.  We’ve done Murph (3 peppers), Hero WOD Rene (3 peppers), Plus Size Isabel (2 peppers) but no 5 pepper.

What do the coaches think is worthy of 5 peppers and when is CF HQ sending a 5 pepper WOD to Vancouver for us?

Well wait and wonder no longer because today is the day.  The day that benchmark WOD Chelsea pays a visit to Dunbar Street.

Are you ready?

30 minutes
Every minute on the minute:
5 Pull Ups
10 Push Ups
15 Squats

If you cannot finish all the reps inside the minute then just see how many rounds you can complete in 30 minutes.

What does a 5 pepper WOD look like?  It looks like The Touch and I sitting on the floor trembling for at least 20 minutes after the WOD unwilling to move.  What does it feel like?  Like limp noodle arms and legs for the next couple days.

Chelsea is here.  She is hot and spicy.  Enjoy.
5 Pepper