“Bad Karma”

District 7 CrossFit Benchmark WOD

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  • For Time
  • 50-40-30-20-10 reps of Barbell Curls (45/35 lb)
  • 10-20-30-40-50 reps of Kettlebell Swings (1.5/1 pood)

Alternate movements. Start with 50 reps of Barbell Curls, then move to the 10 Kettlebell Swings, then 40 Barbell Curls and 20 Kettlebell Swings, and so on.

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Background: This benchmark WOD first appeared on the website of District 7 CrossFit @district7strength (Rancho Cucamonga, CA) as their workout of the day for November 22, 2013. The design of the workout is attributed to "SSG J.F. Struckman," who the post described only as "a veteran of Operation Iraqi Freedom." We haven't been able to verify or identify the creator of the workout ourselves, but the workout has been adopted by athletes all over the world. "Bad Karma" is novel because it was one of the first benchmark WODs we found that involved curls (considered more of a bodybuilding movement than a functional fitness movement).
Movements : Curl, Kettlebell Swing
Equipment : Barbell, Kettlebell(s)
Scoring : For Time
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