Main Site Daily WODs

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

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: Burpee Lunge Pull-Up

Burpee Wods Lunge Wods Pull-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 Time Main Site Daily WODs

Movements: Clean Double-Under Jerk Muscle-Up

Clean Wods Double-Under Wods Jerk Wods Muscle-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 Jump Handstand Hold Lunge Sit-Up

Box Jump Wods Handstand Hold Wods Lunge Wods Sit-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 Load Main 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: Burpee Clean Row (Rowing)

Burpee Wods Clean Wods Row (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 Time Main Site Daily WODs

Movements: Front Squat Rope Climb

Front Squat Wods Rope 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 Jump Push Press Toes-to-Bar/Knees-to-Elbows

Box Jump Wods Push Press Wods Toes-to-Bar/Knees-to-Elbows Wods

Competitions:

Source: www.crossfit.com

Tuesday 210209

Tuesday 210209

Clean and jerk 1-1-1-1-1-1-1 reps

Post loads to comments.
Compare to 190125.

Scaling:
Experienced athletes should pick loads that allow them to attempt to set a PR in the later sets. Newer athletes should maintain the single repetitions of the clean and jerk, but focus on mechanics for each rep.

Wod Type: For Load Main Site Daily WODs

Movements: Clean Jerk

Clean Wods Jerk Wods

Competitions:

Source: www.crossfit.com

Monday 210208

Monday 210208

3 rounds for time of:

Run 800 meters
30 overhead squats

♀ 65 lb. ♂ 95 lb.

Post time to comments.

Scaling:
Reduce the load so you can complete large sets of overhead squats. Ideally, you'll be able to complete the reps in 2-3 sets.

Intermediate Option:
3 rounds for time of:
Run 800 meters
30 overhead squats

♀ 45 lb. ♂ 75 lb.

Beginner Option:
3 rounds for time of:
Jog 400 meters
20 overhead squats

♀ 22 lb. ♂ 35 lb.

Wod Type: For Time Main Site Daily WODs

Movements: Overhead Squat Run/Running

Overhead Squat Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Sunday 210207

Sunday 210207

5 rounds of:

5 minutes of rowing
5 minutes of rest

Post distance rowed each interval to comments.
Compare to 170301.

Scaling:
Newer athletes should reduce the number of rounds but can maintain the same row duration. Intermediate athletes can complete this workout as prescribed.

Beginner Option:
3 rounds of:
5 minutes of rowing
5 minutes of rest

Wod Type: Main Site Daily WODs

Movements:

Competitions:

Source: www.crossfit.com

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Friday 210219

Wednesday 210217

Tuesday 210216

Monday 210215

Saturday 210213

Friday 210212

Thursday 210211

Tuesday 210209

Monday 210208

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