Main Site Daily WODs

6568 WODS were found

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

Friday 210521

Friday 210521

PairUP ThrowDOWN
For time, with a partner:

30 syncro deadlifts
30 syncro bar facing burpees
400 m run
20 syncro deadlifts
20 syncro bar-facing burpees
400 m Run
10 syncro deadlifts
10 syncro bar-facing burpees
400 m run

Rest 5 minutes, then:

10 syncro thrusters
10 syncro pull-ups
400 m run
20 syncro thrusters
20 syncro pull-ups
400 m run
30 syncro thrusters,
30 pull-ups
400 run

Time cap: 35 minutes

♀ 125-lb. deadlifts, 55-lb. thrusters
♂ 185-lb. deadlifts, 75-lb. thrusters

Post time to comments and/or register for the 2021 CrossFit PairUP ThrowDOWN and log your score there.

Workout Variations
Rx’d
(54 and under)
Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster

(55 and up)
Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees

Scaled
(54 and under)
Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees

(55 and up)
Women 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Men 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run

Wod Type: Main Site Daily WODs

Movements: Burpee Pull-Up Shoulder-to-Overhead

Burpee Wods Pull-Up Wods Shoulder-to-Overhead Wods

Competitions:

Source: www.crossfit.com

Thursday 210520

Thursday 210520

Push jerk 3-3-3-3-3 reps

Post loads to comments.
Compare to 161121.

Scaling:
Newer athletes may benefit from practicing progressions to understand the timing of the movement. For more instruction, review “The Power of Progression, Part 1: Push Jerk.” Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Beginner Option:
10 minutes of push jerk progression practice.
Push press 3-3-3-1-1

Wod Type: For Load Main Site Daily WODs

Movements: Jerk

Jerk Wods

Competitions:

Source: www.crossfit.com

Wednesday 210519

Wednesday 210519

50-40-30-20-10 reps for time of:

Kettlebell swings
Sit-ups

♀ 16-kg KB ♂ 24-kg KB

Post time to comments.
Compare to 171124.

Scaling:
Deconditioned athletes should reduce the overall volume and select a load for the kettlebell that allows you to complete the first round in 2-3 sets. Experienced athletes should strive to complete all sets unbroken. If you are unable to complete the set of 50 swings in 3 sets or less while maintaining consistent technique, consider reducing the load for the remainder of the workout.

Beginner Option:
40-30-20-10 reps for time of:
Kettlebell swings
Sit-ups

♀ 8-kg KB ♂ 12-kg KB

Wod Type: For Time Main Site Daily WODs

Movements: Kettlebell Swing Sit-Up

Kettlebell Swing Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Tuesday 210518

Tuesday 210518

3 rounds for time of:

20 front squats
7 muscle-ups

♀ 125 lb. ♂ 185 lb.

Post time to comments.
Compare to 200606.

Scaling:
This couplet pairs a moderately heavy squat with high-skill gymnastics. When selecting a weight or pull modification, choose something that is challenging but allows you to complete each movement in 2-3 sets. For in-depth scaling options for the muscle-up, read more here.

Intermediate Option:
3 rounds for time of:
20 front squats
5 muscle-ups

♀ 105 lb. ♂ 155 lb.

Beginner Option:
3 rounds for time of:
10 front squats
5 assisted pull-ups
5 push-ups

♀ 45 lb. ♂ 65 lb.

Wod Type: For Time Main Site Daily WODs

Movements: Front Squat Muscle-Up

Front Squat Wods Muscle-Up Wods

Competitions:

Source: www.crossfit.com

Sunday 210516

Sunday 210516

3 rounds for time of:

Run 400 meters
30 squats
20 push presses

♀ 75 lb. ♂ 115 lb.

Post time to comments.
Compare to 140925.

Scaling:
Reduce the reps and load to push hard on the runs and keep this workout fast paced. Intermediate athletes can do the workout as prescribed.

Beginner Option:
3 rounds for time of:
Run 200 meters
20 squats
15 push presses

♀ 35 lb. ♂ 45 lb.

Wod Type: For Time Main Site Daily WODs

Movements: Air Squat Push Press Run/Running

Air Squat Wods Push Press Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Saturday 210515

Saturday 210515

Complete as many rounds as possible in 8 minutes of:

10 deadlifts
30-ft. burpee broad jump

♀ 155 lb. ♂ 225 lb.

Post time to comments.

Scaling:
This workout is moderately heavy and quick. Choose a deadlift load that is challenging but allows you to complete the reps in an unbroken set when fresh. Similarly, consider burpee modifications that allow you to move fast and take limited breaks.

Intermediate Option:
Complete as many rounds as possible in 8 minutes of:
10 deadlifts
30-ft. burpee broad jump

♀ 125 lb. ♂ 185 lb.

Beginner Option:
Complete as many rounds as possible in 8 minutes of:
10 deadlifts
15-ft. burpee broad jump

♀ 65 lb. ♂ 95 lb.

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

Movements: Broad Jump Burpee Deadlift

Broad Jump Wods Burpee Wods Deadlift Wods

Competitions:

Source: www.crossfit.com

Friday 210514

Friday 210514

Hang squat snatch 1-1-1-1-1-1 reps

Post loads to comments. Compare to 191221.

Scaling:
Experienced athletes should work up to a moderately heavy single before starting the working sets and increase the weight for each set. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable, potentially adding reps for more practice.

Beginner Option:
Hang squat snatch 3-3-3-3-3-3 reps

Wod Type: For Load Main Site Daily WODs

Movements: Snatch

Snatch Wods

Competitions:

Source: www.crossfit.com

Wednesday 210512

Wednesday 210512

15-12-9 reps for time of:

Thrusters
Weighted pull-ups

♀ 95-lb. thruster, 30-lb. pull-up
♂ 135-lb. thruster, 45-lb. pull-up

Post time to comments.
Compare to 050428.

Scaling: This couplet is one of the original variations on the classic Fran. Choose loads and modifications that are more challenging than you would do in Fran yet allow you to complete the reps in 2-3 sets each round.

Intermediate Option:
15-12-9 reps for time of:
Thrusters
Weighted pull-ups

♀ 75-lb. thruster, 20-lb. pull-up
♂ 115-lb. thruster, 35-lb. pull-up

Beginner Option:
15-12-9 reps for time of:
Thrusters
Jumping pull-ups

♀ 45-lb. thruster
♂ 65-lb. thruster

Wod Type: For Time Main Site Daily WODs

Movements: Pull-Up Thruster

Pull-Up Wods Thruster Wods

Competitions:

Source: www.crossfit.com

Tuesday 210511

Tuesday 210511

For max reps of each:

5 min. of double-unders
5 min. of clean and jerks
3 min. of double-unders
3 min. of clean and jerks
1 min. of double-unders
1 min. of clean and jerks

♀ 65 lb. ♂ 95 lb.

Post reps to comments.
Compare to 071202.

Scaling:
Many athletes will be able to complete this as prescribed, as the built-in time caps make this a good practice opportunity for those new to either of these exercises. This workout will be a very high volume for advanced athletes.

Beginner Option:
For max reps of each:
5 min. of double-under practice
5 min. of clean and jerks
3 min. of double-under practice
3 min. of clean and jerks
1 min. of double-under practice
1 min. of clean and jerks

♀ 35 lb. ♂ 45 lb.

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

Movements: Clean Double-Under Jerk

Clean Wods Double-Under Wods Jerk Wods

Competitions:

Source: www.crossfit.com

Monday 210510

Monday 210510

Complete as many rounds as possible in 20 min. of:

25-cal. row
25 hip extensions
25 GHD sit-ups

Post rounds completed to comments.
Compare to 181022.

Scaling:
This AMRAP is sure to tax the midline. Intermediate athletes may choose to dabble with the GHD but should remain cautious of the full dosing. Beginner athletes should avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option:
Complete as many rounds as possible in 20 min. of:
25-cal. row
25 hip extensions
10 GHD sit-ups
15 sit-ups

Beginner Option:
Complete as many rounds as possible in 20 min. of:
15-cal. row
15 weighted good mornings, empty barbell
15 sit-ups

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

Movements: Back Extension/Hip Extension GHD Sit-Up Row (Rowing)

Back Extension/Hip Extension Wods GHD Sit-Up Wods Row (Rowing) Wods

Competitions:

Source: www.crossfit.com

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Friday 210521

Thursday 210520

Wednesday 210519

Tuesday 210518

Sunday 210516

Saturday 210515

Friday 210514

Wednesday 210512

Tuesday 210511

Monday 210510

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