WodMore

Benchmark, Memorial, Hero WODS | Crossfit Wods At Home

Find the WOD that best fits you, right now! Click here to use our advanced search.

Search WODs

Search
Generic filters
 Wod Types  
Benchmark Wods
Competition Wods
For Load
For Rounds/Reps (AMRAP)
For Time
Hero Wods
Main Site Daily WODs
Mayhem Daily Wods
Memorial Wods
No Equipment (Home Wods)
The Girls
 Movements  
 Competitions  

Show More Wods

Main Site Daily WODs

6549 WODS were found

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

Saturday 210605

Saturday 210605
For time:



Run 1,600 meters

   Rest 3 minutes

Run 1,200 meters

   Rest 2 minutes

Run 800 meters

   Rest 1 minute

Run 400 meters



Post times to comments.

Compare to 200318.



Scaling:

Today we have four run efforts, each for time. Experienced athletes should consider their mile PR time and shoot to pace that first mile run at about 80% effort. Increase your pace slightly for each remaining distance. Deconditioned athletes should reduce the overall volume.



Beginner Option:

For time:

Jog 1,200 meters

   Rest 3 minutes

Jog 800 meters

   Rest 2 minute

Jog 400 meters
Wod Type: For TimeMain Site Daily WODsNo Equipment (Home Wods)
Movements: Run/Running
Run/Running Wods
Competitions:
Source: www.crossfit.com

Friday 210604

Friday 210604
Gwen



Clean and jerk 15-12-9 reps



Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.



Post loads to comments.

Compare to 171120.





Scaling:

Experienced athletes should perform this benchmark workout as written. The beginner should focus on mechanics and consistency instead of loading. Warm up by adding weight slowly, ensuring the load allows you to maintain great technique. Newer athletes should ignore the touch-and-go requirement and instead take a second or two to establish a sound setup position.



Beginner Option:

Clean and jerk 12-9-6 reps
Wod Type: For TimeMain Site Daily WODs
Movements: CleanJerk
Clean WodsJerk Wods
Competitions:
Source: www.crossfit.com

Thursday 210603

Thursday 210603
Karen

For time:



150 wall-ball shots



♀ 14-lb. ball to 9-ft. target

♂ 20-lb. ball to 10-ft. target



Post time to comments.

Compare to 191219.





Scaling:

This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required to log your best time.



Intermediate Option:

For time:

150 wall-ball shots



♀ 10-lb. ball to 9-ft. target

♂ 14-lb. ball to 10-ft. target



Beginner Option:

For time:

75 wall-ball shots



♀ 6-lb. ball

♂ 10-lb. ball
Wod Type: For TimeMain Site Daily WODs
Movements: Wall Ball Shot
Wall Ball Shot Wods
Competitions:
Source: www.crossfit.com

Monday 210531

Monday 210531
Hero workout of your choice.

Review the list of 202 heroes and honor one with an all-out effort.



Post choice of workout and result to comments.

Compare to 200525.





Scaling:

Most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Reduce the work to a level that is attainable yet still challenging.
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com

Sunday 210530

Sunday 210530
5 rounds for time of:



1-min. handstand hold

21 toes-to-bars



Post time to comments.

Compare to 190717.





Scaling:

This couplet is demanding on the midline and shoulders. Athletes lacking the strength to hold an upside-down position should lower their feet for an elevated plank hold or a plank with feet on the ground.



Intermediate Option:

4 rounds for time of:

1-min. handstand hold

21 toes-to-bars



Beginner Option:

4 rounds for time of:

1-min. plank hold

21 sit-ups
Wod Type: For TimeMain Site Daily WODs
Movements: Handstand HoldToes-to-Bar/Knees-to-Elbows
Handstand Hold WodsToes-to-Bar/Knees-to-Elbows Wods
Competitions:
Source: www.crossfit.com

Friday 210528

Friday 210528
5 rounds for time of:



Row 500 meters

7 thrusters



♀ 95 lb. ♂ 135 lb.



Post time to comments.

Compare to 101202.





Scaling:

Choose a thruster weight that is challenging but allows you to complete the earlier rounds unbroken. Newer athletes may choose to decrease the total volume by shortening the row or reducing rounds.



Intermediate Option:

5 rounds for time of:

Row 500 meters

7 thrusters



♀ 85 lb. ♂ 115 lb.



Beginner Option:

3 rounds for time of:

Row 500 meters

7 thrusters



♀ 45 lb. ♂ 65 lb.
Wod Type: For TimeMain Site Daily WODs
Movements: Row (Rowing)Thruster
Row (Rowing) WodsThruster Wods
Competitions:
Source: www.crossfit.com

Thursday 210527

Thursday 210527
Power clean 5-3-3-1-1-1 reps



Post loads to comments.

Compare to 210131.





Scaling:

Most athletes can attempt the power cleans as prescribed. Newer athletes should start light and treat the early larger sets as practice. More experienced athletes should try for the heaviest load they can at each set of reps.
Wod Type: For LoadMain Site Daily WODs
Movements: Clean
Clean Wods
Competitions:
Source: www.crossfit.com

Wednesday 210526

Wednesday 210526
Complete as many rounds as possible in 20 minutes of:



21 bench presses

21 L pull-ups



♀ 95 lb.   ♂ 135 lb.



Post rounds completed to comments.

Compare to 141014.





Scaling:

Reduce the load and choose a pull modification that allows you to complete at least 5 reps when fresh.



Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

21 bench presses

21 kipping L pull-ups



♀ 75 lb.   ♂ 115 lb.



Beginner Option:

Complete as many rounds as possible in 20 minutes of:

21 bench presses

21 assisted pull-ups

21 sit-ups



♀ 45 lb.   ♂ 65 lb.
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: Bench PressPull-Up
Bench Press WodsPull-Up Wods
Competitions:
Source: www.crossfit.com

Monday 210524

Monday 210524
For time:



50 dumbbell snatches

5 rope climbs

40 dumbbell snatches

4 rope climbs

30 dumbbell snatches

3 rope climbs

20 dumbbell snatches

2 rope climbs

10 dumbbell snatches

1 rope climb



♀ 45-lb. DB, 15-ft. rope

♂ 70-lb. DB, 15-ft. rope



Post time to comments.

Compare to 150323.





Scaling:

Reduce the load of the snatches to a weight that is challenging but allows you to complete at least 10 reps unbroken when fresh. Beginners should also scale the volume.



Intermediate Option:

For time:

50 dumbbell snatches

5 rope climbs

40 dumbbell snatches

4 rope climbs

30 dumbbell snatches

3 rope climbs

20 dumbbell snatches

2 rope climbs

10 dumbbell snatches

1 rope climb



♀ 25-lb. DB, 15-ft. rope

♂ 40-lb. DB, 15-ft. rope



Beginner Option:

For time:

40 dumbbell snatches

4 rope climbs, lying to standing

30 dumbbell snatches

3 rope climbs, lying to standing

20 dumbbell snatches

2 rope climbs, lying to standing

10 dumbbell snatches

1 rope climb, lying to standing



♀ 10-lb. DB

♂ 15-lb. DB
Wod Type: For TimeMain Site Daily WODs
Movements: Rope ClimbSnatch
Rope Climb WodsSnatch Wods
Competitions:
Source: www.crossfit.com
1 … 99 100 101 102 103 … 655