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Main Site Daily WODs

6556 WODS were found

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

Thursday 210506

Thursday 210506
Elizabeth

21-15-9 reps for time of:



Cleans

Ring dips



♀ 95 lb. ♂ 135 lb.



Post time to comments.

Compare to 200219.





Scaling:

Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.



Intermediate Option:

15-12-9 reps for time of:

Cleans

Ring dips



♀ 75 lb. ♂ 115 lb.



Beginner Option:

15-12-9 reps for time of:

Cleans

Push-ups



♀ 55 lb. ♂ 75 lb.
Wod Type: For TimeMain Site Daily WODs
Movements: CleanDip/Ring Dip/Tricep Dip
Clean WodsDip/Ring Dip/Tricep Dip Wods
Competitions:
Source: www.crossfit.com

Tuesday 210504

Tuesday 210504
3 rounds for time:



12 left-hand Turkish get-ups

12 right-hand Turkish get-ups

3 legless rope climbs, 15-ft. rope



♀ 35-lb. dumbbell

♂ 50-lb. dumbbell



Post time to comments.

Compare to 200515.





Scaling:

Choose a dumbbell weight that allows you to work diligently through the Turkish get-ups, completing the reps in 2-3 sets. Similarly, choose a rope climb modification that is challenging but allows you to keep moving.



Intermediate Option:

3 rounds for time:

12 left-hand Turkish get-ups

12 right-hand Turkish get-ups

3 rope climbs, 15-ft. rope



♀ 25-lb. dumbbell

♂ 35-lb. dumbbell



Beginner Option:

3 rounds for time:

6 left-hand Turkish get-ups

6 right-hand Turkish get-ups

3 rope climbs, lying to standing



♀ 5-lb. dumbbell

♂ 10-lb. dumbbell
Wod Type: For TimeMain Site Daily WODs
Movements: Rope ClimbTurkish Get-Up
Rope Climb WodsTurkish Get-Up Wods
Competitions:
Source: www.crossfit.com

Monday 210503

Monday 210503
4 rounds, each for time, of:



Bike 1 mile



Rest as needed between efforts.



Use a stationary bike, air bike, or find a 1-mile course to repeat each round.



Post times for each round to comments.

Compare to 200112.





Scaling:

Rest enough between rounds so that each effort can be performed at a sprint pace. Beginners can reduce the rounds and distance. Intermediate athletes can do this as prescribed.



Beginner Option:

3 rounds, each for time, of:

Bike ½ mile



Rest as needed between efforts.
Wod Type: For TimeMain Site Daily WODs
Movements: Biking (Cycling)
Biking (Cycling) Wods
Competitions:
Source: www.crossfit.com

Sunday 210502

Sunday 210502
Complete as many rounds as possible in 5 min. of:



3 deadlifts

7 push presses



♀ 185-lb. deadlift, 75-lb. push press

♂ 275-lb. deadlift, 115-lb. push press



Post rounds completed to comments.

Compare to 180208.





Scaling

This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and go faster.



Intermediate Option:

Complete as many rounds as possible in 5 min. of:

3 deadlifts

7 push presses



♀ 125-lb. deadlift, 55-lb. push press

♂ 185-lb. deadlift, 85-lb. push press



Beginner Option:

Complete as many rounds as possible in 5 min. of:

3 deadlifts

7 push presses



♀ 75-lb. deadlift, 35-lb. push press

♂ 115-lb. deadlift, 45-lb. push press
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: DeadliftPush Press
Deadlift WodsPush Press Wods
Competitions:
Source: www.crossfit.com

Friday 210430

Friday 210430
3 rounds for time of:



3 min. of handstand hold in as few sets as possible (AFSAP).



After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.



Post time to comments.

Compare to 200304.





Scaling:

Reduce the interval duration and modify to a challenging static hold.



Intermediate Option:

3 rounds for time of:

2 min. in a handstand hold. Complete in as few sets as possible (AFSAP).



After each round, perform 5 burpees for each handstand set.



Beginner Option:

3 rounds for time of:

2 min. of plank hold. Complete in as few sets as possible (AFSAP).



After each round, perform 3 burpees for each plank set.
Wod Type: For TimeMain Site Daily WODsNo Equipment (Home Wods)
Movements: BurpeeHandstand Hold
Burpee WodsHandstand Hold Wods
Competitions:
Source: www.crossfit.com

Thursday 210429

Thursday 210429
Manion

7 rounds for time of:



Run 400 meters

29 back squats



♀ 95 lb. ♂ 135 lb.



Post time to comments.

Compare to 120902.





Scaling:

This Hero workout is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.



Intermediate Option:

5 rounds for time of:

Run 400 meters

29 back squats



♀ 75 lb. ♂ 115 lb.



Beginner Option:

4 rounds for time of:

Jog 400 meters

29 back squats



♀ 35 lb. ♂ 45 lb.
Wod Type: For TimeMain Site Daily WODs
Movements: Back SquatRun/Running
Back Squat WodsRun/Running Wods
Competitions:
Source: www.crossfit.com

Wednesday 210428

Wednesday 210428
For time:



100 L pull-ups



Post time to comments.

Compare to 191127.





Scaling:

This single-modality workout will test your muscle stamina. Reduce the reps and modify the movement while keeping it challenging. All athletes should choose something that works both pulling strength and midline stabilization.



Intermediate Option:

For time:

50 L pull-ups



Beginner Option:

Complete at many rounds as possible in 15 min. of:

5 assisted pull-ups

15-second L-sit or tuck sit
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: Pull-Up
Pull-Up Wods
Competitions:
Source: www.crossfit.com

Monday 210426

Monday 210426
5 rounds for time of:



15 strict handstand push-ups

15 strict ring dips

1,000-m row



Post time to comments.

Compare to 191220.





Scaling:

Modify the gymnastics movements while keeping it challenging. Each round will likely need to be broken into multiple small sets, particularly as you fatigue in the later rounds. This is a high-volume workout, so newer athletes may choose to reduce the reps and/or rounds.



Intermediate Option:

5 rounds for time of:

10 strict handstand push-ups

10 strict ring dips

1,000-m row



Beginner Option:

3 rounds for time of:

15 assisted push-ups

15 assisted ring dips

750-m row
Wod Type: For TimeMain Site Daily WODs
Movements: Dip/Ring Dip/Tricep DipHandstand Push-UpRow (Rowing)
Dip/Ring Dip/Tricep Dip WodsHandstand Push-Up WodsRow (Rowing) Wods
Competitions:
Source: www.crossfit.com

Sunday 210425

Sunday 210425
5 rounds for time of:



3 power cleans

60-yard shuttle sprint (5-10-15 yards)



♀ 155 lb. ♂ 225 lb.



Post time to comments.





Scaling:

This couplet should be heavy and fast. Choose a weight that is heavy, yet allows you to complete 3 touch-and-go reps or quick singles. Push the sprints. Don’t jog.



Intermediate Option:

5 rounds for time of:

3 power cleans

60-yard shuttle sprint (5-10-15 yards)



♀ 125 lb. ♂ 185 lb.



Beginner Option:

5 rounds for time of:

3 power cleans

60-yard shuttle sprint (5-10-15 yards)



♀ 55 lb. ♂ 75 lb.
Wod Type: For TimeMain Site Daily WODs
Movements: CleanRun/Running
Clean WodsRun/Running Wods
Competitions:
Source: www.crossfit.com
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