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Main Site Daily WODs

6542 WODS were found

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

Tuesday 210223

Tuesday 210223
For time:



15 thrusters, 95/135 lb.

Run 200 meters

20 thrusters, 65/95 lb.

Run 400 meters

30 thrusters, 45/65 lb.

Run 800 meters



Post time to comments.

Compare to 130126.





Scaling:

Reduce the loading on the thrusters so that each set can be completed unbroken.



Intermediate Option:

15 thrusters, 65/95 lb.

Run 200 meters

20 thrusters, 45/65 lb.

Run 400 meters

30 thrusters, 35/45 lb.

Run 800 meters



Beginner Option:

15 thrusters, 45/65 lb.

Run 200 meters

20 thrusters, 35/45 lb.

Run 400 meters

30 air squats

Run 800 meters
Wod Type: For TimeMain Site Daily WODs
Movements: Run/RunningThruster
Run/Running WodsThruster Wods
Competitions:
Source: www.crossfit.com

Saturday 210220

Saturday 210220
Lorenzo

For time:



Run 1,000 meters

Then,

5 rounds of:

    15 push-ups

    20 med-ball cleans

    21 burpees

Then,

Run 1,000 meters



Post time to comments.





Scaling:

This is a long workout. New athletes should reduce the volume. Intermediate athletes can perform this workout as prescribed with time restrictions for each segment.



Intermediate Option:

For time:

Run 1,000 meters (or 5 minutes)

Then, with a 20-minute time cap, work through

5 rounds of:

    15 push-ups

    20 med-ball cleans

    21 burpees

Then,

Run the same distance



Beginner Option:

For time:

Jog 800 meters (or 5 minutes)

Then,

3 rounds of:

    10 assisted push-ups

    15 med-ball cleans

    15 burpees

Then,

Jog the same distance
Wod Type: For TimeMain Site Daily WODs
Movements: BurpeeCleanPush-UpRun/Running
Burpee WodsClean WodsPush-Up WodsRun/Running Wods
Competitions:
Source: www.crossfit.com

Friday 210219

Friday 210219
Workout 16.1

Rx’d:

Complete as many rounds and reps as possible in 20 minutes of:



25-ft. overhead walking lunge

8 burpees

25-ft. overhead walking lunge

8 chest-to-bar pull-ups



♀ 65-lb. lunge ♂ 95-lb. lunge



Post rounds completed to comments.

Compare to 160226.



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:

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. front-rack walking lunge

8 burpees

25-ft. front-rack walking lunge

8 jumping pull-ups



♀ 35-lb. lunge ♂ 45-lb. lunge



Foundations:

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. walking lunge or 10 assisted lunges

8 burpees to ground or elevated surface

25-ft. walking lunge or 10 assisted lunges

16 dumbbell rows (8 left/8 right)



♀ 10-lb. DB ♂ 15-lb. DB



Equipment Free:

Complete as many rounds and reps as possible in 20 minutes of:

50-ft. walking lunge

8 burpees

50-ft. walking lunge

8 handstand push-ups
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: BurpeeLungePull-Up
Burpee WodsLunge WodsPull-Up Wods
Competitions:
Source: www.crossfit.com

Wednesday 210217

Wednesday 210217
3 rounds for time of:



5 muscle-ups

9 hang power cleans

7 push jerks

50 double-unders



♀ 105 lb. ♂ 155 lb.



Post time to comments.





Scaling:

This workout mixes high-skill gymnastics with a significant volume of Olympic lifting. Choose modifications and loads that allow you to keep moving at high intensity.



Intermediate Option:

3 rounds for time of:

3 muscle-ups

9 hang power cleans

7 push jerks

50 double-unders



♀ 95 lb. ♂ 135 lb.



Beginner Option:

3 rounds for time of:

5 ring rows + 5 jumping dips

9 hang power cleans

7 push presses

50 single-unders



♀ 35 lb. ♂ 45 lb.
Wod Type: For TimeMain Site Daily WODs
Movements: CleanDouble-UnderJerkMuscle-Up
Clean WodsDouble-Under WodsJerk WodsMuscle-Up Wods
Competitions:
Source: www.crossfit.com

Tuesday 210216

Tuesday 210216
Tabata box jump, 16/20-in. box

Tabata L-sit

Tabata handstand hold

Tabata sit-up

Tabata lunge



The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold. There is no rest between exercises.
Post total reps/seconds for each exercise to comments.



Compare to 200523.





Scaling:

For all movements, choose modifications that are challenging but allow you to work consistently throughout all eight intervals. Watch “L-Sit Drills” and practice for the warm-up.



Intermediate Option:

Tabata box jump, 16/20-in. box

Reverse Tabata L-sit (10 on, 20 off)

Reverse Tabata handstand hold (10 on, 20 off)

Tabata sit-up

Tabata lunge



Beginner Option:

Tabata box step-up, 12/18-in. box

Tabata seated leg raises

Tabata plank hold

Tabata sit-up

Tabata lunge
Wod Type: Main Site Daily WODs
Movements: Box JumpHandstand HoldLungeSit-Up
Box Jump WodsHandstand Hold WodsLunge WodsSit-Up Wods
Competitions:
Source: www.crossfit.com

Monday 210215

Monday 210215
Back squat 5-5-5-5-5 reps



Post loads to comments.

Compare to 200827.





Scaling:

Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
Wod Type: For LoadMain Site Daily WODs
Movements: Back Squat
Back Squat Wods
Competitions:
Source: www.crossfit.com

Saturday 210213

Saturday 210213
Laura

With a partner, complete as many rounds as possible in 21 minutes of:



30-cal. row

20 burpees over the rower

10 power cleans



♀ 105 lb. ♂ 155 lb.



CrossFit VICE has set up a fundraiser to create a scholarship for Laura’s two sons.
Post rounds completed to comments.





Scaling:

This workout should be performed with a partner. If you’re unable to share the work with a friend or family member, cut the reps in half and rest for about the same amount of time you spend working. Newer athletes can stick to regular burpees and reduce the load on the cleans. Intermediate athletes can perform this workout as prescribed.



Beginner Option:

With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row

20 burpees

10 power cleans



♀ 45 lb. ♂ 65 lb.
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: BurpeeCleanRow (Rowing)
Burpee WodsClean WodsRow (Rowing) Wods
Competitions:
Source: www.crossfit.com

Friday 210212

Friday 210212
10-9-8-7-6-5-4-3-2-1 reps for time of:



Front squats

1 rope climb after each round



♀ 95 lb. ♂ 135 lb.



Post time to comments.

Compare to 110320.





Scaling:

Reduce the load so each set of front squats can be performed unbroken. Modify the rope climb to avoid significant rest during transitions. Push the pace and keep intensity high.



Intermediate Option:

10-9-8-7-6-5-4-3-2-1 reps for time of:

Front squats

1 rope climb after each round



♀ 75 lb. ♂ 115 lb.



Beginner Option:

10-9-8-7-6-5-4-3-2-1 reps for time of:

Front squats

1 rope climb, lying to standing, after each round



♀ 45 lb. ♂ 75 lb.
Wod Type: For TimeMain Site Daily WODs
Movements: Front SquatRope Climb
Front Squat WodsRope Climb Wods
Competitions:
Source: www.crossfit.com

Thursday 210211

Thursday 210211
Workout 12.3

Rx’d:

Complete as many rounds as possible in 18 minutes of:



15 box jumps

12 push presses

9 toes-to-bars



♀ 20-in. box, 75-lb. presses

♂ 24-in. box, 115-lb. presses



Post rounds completed to comments.

Compare to 120308.



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:

Complete as many rounds as possible in 18 minutes of:

15 box jumps or step-ups

12 push presses

9 hanging knee-raises



♀ 20-in. box, 45-lb. presses

♂ 20-in. box, 75-lb. presses



Foundations:

Complete as many rounds as possible in 18 minutes of:

15 box step-ups or walking high knees

12 push presses

9 sit-ups or seated knee-ups



♀ 4-in. box, PVC or broomstick for presses

♂ 6-in. box, PVC or broomstick for presses



Equipment Free:

 Complete as many rounds as possible in 18 minutes of:

15 broad jumps, 36-in. jump

12 push-ups

9 V-ups
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: Box JumpPush PressToes-to-Bar/Knees-to-Elbows
Box Jump WodsPush Press WodsToes-to-Bar/Knees-to-Elbows Wods
Competitions:
Source: www.crossfit.com
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