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.

Wednesday 210317

Wednesday 210317
3 rounds for time of:



Run 200 meters

20 knees-to-elbows

Run 200 meters

20 dumbbell thrusters



♀ 25-lb. DBs  ♂ 40-lb. DBs



Post time to comments.





Scaling:

Reduce the load and choose a knees-to-elbows modification that allows you to complete each exercise in no more than 2-3 sets.



Intermediate Option:

3 rounds for time of:

Run 200 meters

15 knees-to-elbows

Run 200 meters

15 dumbbell thrusters



♀ 20-lb. DBs  ♂ 30-lb. DBs



Beginner Option:

3 rounds for time of:

Run 200 meters

15 hanging knee raises

Run 200 meters

15 dumbbell thrusters



♀ 8-lb. DBs  ♂ 15-lb. DBs
Wod Type: For TimeMain Site Daily WODs
Movements: Run/RunningThrusterToes-to-Bar/Knees-to-Elbows
Run/Running WodsThruster WodsToes-to-Bar/Knees-to-Elbows Wods
Competitions:
Source: www.crossfit.com

Monday 210315

Monday 210315
For time:



Row 2,000 meters

100 wall-ball shots

20 muscle-ups



♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.



Post time to comments.

Compare to 180227.





Scaling:

Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.



Intermediate Option:

For time:

Row 2,000 meters

75 wall-ball shots

10 muscle-ups



♀ 10-lb. ball

♂ 14-lb. ball



Beginner Option:

For time:

Row 1,500 meters

50wall-ball shots

20 ring rows



♀ 6-lb. ball

♂ 10-lb. ball
Wod Type: For TimeMain Site Daily WODs
Movements: Muscle-UpRow (Rowing)Wall Ball Shot
Muscle-Up WodsRow (Rowing) WodsWall Ball Shot Wods
Competitions:
Source: www.crossfit.com

Saturday 210313

Saturday 210313
With a pair of dumbbells, 4 rounds for time of:



50-meter weighted lunge

350-meter farmers carry



♀ 30-lb. DBs  ♂ 45-lb. DBs



Post time to comments.

Compare to 160630.





Scaling:

This workout will tax your grip. Reduce the dumbbell load so you can move with limited rest on both the lunges and carries.



Intermediate Option:

With a pair of dumbbells, 4 rounds for time of:

50-meter weighted lunge

350-meter farmers carry



♀ 25-lb. DBs  ♂ 35-lb. DBs



Beginner Option:

With a pair of dumbbells, 4 rounds for time of:

25-meter weighted lunge

175-meter farmers carry



♀ 10-lb. DBs  ♂ 20-lb. DBs
Wod Type: For TimeMain Site Daily WODs
Movements: Farmer's CarryLunge
Farmer's Carry WodsLunge Wods
Competitions:
Source: www.crossfit.com

Friday 210312

Friday 210312
Open 21.1

For time:



1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders



Time cap: 15 minutes



Visit the Games Website for full event details.



Post score to comments and/or submit your score as part of the 2021 NOBULL CrossFit Games Open.
Wod Type: Main Site Daily WODs
Movements: Double-UnderWall Climb/Wall Walk
Double-Under WodsWall Climb/Wall Walk Wods
Competitions:
Source: www.crossfit.com

Thursday 210311

Thursday 210311
Front squat 5-5-3-3-3-1-1-1-1 reps



Post loads to comments.

Compare to 200128.





Scaling:

Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more practice with the lift.



Beginner Option:

Front squat 5-5-5-3-3-3-3-3 reps
Wod Type: For LoadMain Site Daily WODs
Movements: Front Squat
Front Squat Wods
Competitions:
Source: www.crossfit.com

Tuesday 210309

Tuesday 210309
7 rounds for time of:



15 GHD sit-ups

15 back extensions

10 thrusters

10 clean and jerks



♀ 95 lb. ♂ 135 lb.



Post time to comments.





Scaling:

Modify the movements and reduce the load so you can complete each set unbroken, at least in the early rounds. Newer athletes should reduce the total volume and avoid the GHD.



Intermediate Option:

7 rounds for time of:

10 GHD sit-ups

10 back extensions

10 thrusters

10 clean and jerks



♀ 75 lb. ♂ 115 lb.



Beginner Option:

5 rounds for time of:

10 sit-ups

10 unweighted good mornings

7 thrusters

7 clean and push presses



♀ 35 lb. ♂ 55 lb.
Wod Type: For TimeMain Site Daily WODs
Movements: Back Extension/Hip ExtensionCleanGHD Sit-UpJerkThruster
Back Extension/Hip Extension WodsClean WodsGHD Sit-Up WodsJerk WodsThruster Wods
Competitions:
Source: www.crossfit.com

Monday 210308

Monday 210308
For time:



50 bar muscle-ups



Post time to comments.

Compare to 180823.





Scaling:

Reduce the reps and modify the movement to the most difficult gymnastics pulling exercise you can perform for several reps. If possible, maintain an assisted version of a muscle-up.



Intermediate Option:

For time:

30 bar muscle-ups



Beginner Option:

For time:

10 rounds of:

3 jumping pull-ups with slow descend

3 push-ups
Wod Type: For TimeMain Site Daily WODs
Movements: Muscle-Up
Muscle-Up Wods
Competitions:
Source: www.crossfit.com

Friday 210305

Friday 210305
Workout 20.3/Workout 18.4

Diane

21-15-9 reps of:

Deadlifts

Handstand push-ups



♀ 155 lb. ♂ 225 lb.



Then,

21-15-9 reps of:

Deadlifts

50-ft. handstand walk after each set



♀ 205 lb. ♂ 315 lb.



Time cap: 9 min.



Post time or reps completed to comments.



See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.





Scaled:

21-15-9 reps of:

Deadlifts

Hand-release push-ups



♀ 95 lb. ♂ 135 lb.



Then,

21-15-9 reps of:

Deadlifts

50-ft. bear crawl after each set



♀ 135 lb. ♂ 185 lb.



Time cap: 9 min.



Foundations:

21-15-9 reps of:

Broomstick deadlifts

Knee push-ups, to ground or elevated surface



Then,

21-15-9 reps of:

Empty bar deadlifts

25-ft. bear crawl after each set



Time cap: 9 min.



Equipment Free:

21-15-9 reps of:

Candlesticks, from back to standing

Handstand push-ups



Then,

21-15-9 reps of:

Candlesticks, from back to standing

50-ft. handstand walk after each set



Time cap: 9 min.
Wod Type: Main Site Daily WODsNo Equipment (Home Wods)
Movements: Handstand Push-UpHandstand Walk
Handstand Push-Up WodsHandstand Walk Wods
Competitions:
Source: www.crossfit.com
1 … 105 106 107 108 109 … 655