Main Site Daily WODs

6571 WODS were found

All daily WODS from the CrossFit “Main Site” are listed here.

Sunday 210718

Sunday 210718

Andi
For time:

100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 45 lb. ♂ 65 lb.

Post time to comments.
Compare to 210114.

Scaling:
Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow continuous movement.

Intermediate Option:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 35 lb. ♂ 45 lb.

Beginner Option:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats

♀ 22 lb. ♂ 35 lb.

Wod Type: For Time Main Site Daily WODs

Movements: Front Squat Push Press Snatch Sumo Deadlift High-Pull

Front Squat Wods Push Press Wods Snatch Wods Sumo Deadlift High-Pull Wods

Competitions:

Source: www.crossfit.com

Saturday 210717

Saturday 210717

For time:

50-m burpee broad jump
45 alternating jumping lunges
400-m run

Post time to comments.

Scaling:
This workout is a sprint. Choose modifications that allow you to hit your max effort on the jumps and then hang on for the run. Intermediate athletes can perform this workout as prescribed.

Beginner Option:
For time:
50-m broad jump
20 alternating jumping lunges
200-m run

Wod Type: For Time Main Site Daily WODs No Equipment (Home Wods)

Movements: Broad Jump Burpee Lunge Run/Running

Broad Jump Wods Burpee Wods Lunge Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Thursday 210715

Thursday 210715

Complete as many calories on the rower as possible in 10 minutes of:

10 strict handstand push-ups
20 pulls on the rower

Post calories rowed to comments.

Scaling:
Similar to 210706, get through the handstand push-ups and go hard on the row. We rarely see workouts with a specific amount of pulls on the rower, practice solid technique during the warm-up and shoot for max effort pulls during the workout. Choose a handstand push-up modification that is challenging, but allows you to keep moving.

Intermediate Option:
Complete as many calories on the rower as possible in 10 minutes of:
5 strict handstand push-ups
20 pulls on the rower

Beginner Option:
Complete as many calories on the rower as possible in 10 minutes of:
10 assisted push-ups
20 pulls on the rower

Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs

Movements: Handstand Push-Up Row (Rowing)

Handstand Push-Up Wods Row (Rowing) Wods

Competitions:

Source: www.crossfit.com

Wednesday 210714

Wednesday 210714

Clean and jerk 3-3-3-3-3 reps

Post loads to comments.
Compare to 200914.

Scaling:
Few athletes will need to scale this lifting day. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements. Both the clean and the jerk are technical lifts that should be practiced in the warm-up.

Wod Type: For Load Main Site Daily WODs

Movements: Clean Jerk

Clean Wods Jerk Wods

Competitions:

Source: www.crossfit.com

Tuesday 210713

Tuesday 210713

4 rounds for time of:

Lunge 100 meters
Run 300 meters

Wear a 14/20-lb. weight vest.

Post time to comments.
Compare to 161110.

Scaling:
This workout has a high volume of weighted lunges. Deconditioned athletes should not add a weight vest and should cut the distance.

Intermediate Option:
3 rounds for time of:
Lunge 100 meters
Run 300 meters
Wear a 14/20-lb. weight vest.

Beginner Option:
4 rounds for time of:
Lunge 50 meters
Run 150 meters

Wod Type: For Time Main Site Daily WODs No Equipment (Home Wods)

Movements: Lunge Weighted Walk/Run

Lunge Wods Weighted Walk/Run Wods

Competitions:

Source: www.crossfit.com

Sunday 210711

Sunday 210711

For time:

15 bar muscle-ups
5 overhead squats
10 bar muscle-ups
10 overhead squats
5 bar muscle-ups
15 overhead squats

♀ 125 lb. ♂ 185 lb.

Post time to comments.

Scaling:
Reduce the reps for the bar muscle-up and choose modifications for both movements that allow you to complete at least a set of 5 reps when fresh.

Intermediate Option:
For time:
10 bar muscle-ups
5 overhead squats
5 bar muscle-ups
10 overhead squats
3 bar muscle-ups
15 overhead squats

♀ 105 lb. ♂ 165 lb.

Beginner Option:
For time:
15 jumping bar muscle-ups
5 overhead squats
10 jumping bar muscle-ups
10 overhead squats
5 jumping bar muscle-ups
15 overhead squats

♀ 35 lb. ♂ 55 lb.

Wod Type: For Time Main Site Daily WODs

Movements: Muscle-Up Overhead Squat

Muscle-Up Wods Overhead Squat Wods

Competitions:

Source: www.crossfit.com

Saturday 210710

Saturday 210710

5 rounds for time of:

Swim 100 yards
30 push-ups

Post time to comments.
Compare to 170902.

Scaling:
If you are a proficient swimmer, perform this workout as prescribed. If you are an inexperienced swimmer, reduce the distance. Strive to complete each swim in approximately 2 minutes. Spend the warm-up practicing a push-up option that allows you to complete at least 10 consecutive reps. Before heading to the water, spend time watching instructional swimming videos.

Intermediate Option:
5 rounds for time of:
Swim 75 yards
20 push-ups

Beginner Option:
4 rounds for time of:
Swim 50 yards
15 knee push-ups

Wod Type: For Time Main Site Daily WODs

Movements: Push-Up Swim/Swimming

Push-Up Wods Swim/Swimming Wods

Competitions:

Source: www.crossfit.com

Friday 210709

Friday 210709

For time:

45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings

♀ 24 kg ♂ 32 kg

Post time to comments.
Compare to 201120.

Scaling:
The kettlebell weight is meant to be a challenge, particularly after running hard. Reduce the loading if you cannot maintain sound mechanics.

Intermediate Option:
For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings

♀ 16 kg ♂ 24 kg

Beginner Option:
For time:
25 kettlebell swings
200-m run
20 kettlebell swings
400-m run
15 kettlebell swings
800-m run
10 kettlebell swings

♀ 8 kg ♂ 12 kg

Wod Type: For Time Main Site Daily WODs

Movements: Kettlebell Swing Run/Running

Kettlebell Swing Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Wednesday 210707

Wednesday 210707

Hang squat snatch 3-3-3-3-3-3-3 reps

Post loads to comments.
Compare to 201226.

Scaling:
Experienced athletes should attempt to hang squat snatch as heavy as possible for each set, while newer athletes should focus on mechanics of the pull under with light weight, and consider adding in a strength piece.

Beginner Option:
Hang squat snatch 3-3-3-3-3-3-3 reps *with a PVC pipe
Front squat 3-3-3-3-3-3-3 reps

Wod Type: For Load Main Site Daily WODs

Movements: Snatch

Snatch Wods

Competitions:

Source: www.crossfit.com

Tuesday 210706

Tuesday 210706

Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:

10 box jumps
15 push jerks
20 seconds of Echo bike

♀ 20-in. box, 65-lb. jerks
♂ 24-in. box, 95-lb. jerks

Post total number of calories completed to comments.

Scaling:
This workout involves some strategy. Go all out on the bike and survive the rest, or pace it a bit and aim for more rounds. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:
10 box jumps
15 push jerks
20 seconds of Echo bike

♀ 12-in. box, 35-lb. jerks
♂ 18-in. box, 55-lb. jerks

Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs

Movements: Air Biking/Assault Biking Box Jump Jerk

Air Biking/Assault Biking Wods Box Jump Wods Jerk Wods

Competitions:

Source: www.crossfit.com

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Sunday 210718

Saturday 210717

Thursday 210715

Wednesday 210714

Tuesday 210713

Sunday 210711

Saturday 210710

Friday 210709

Wednesday 210707

Tuesday 210706

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