Main Site Daily WODs

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

Wednesday 210127

Wednesday 210127

4 rounds for time of:

15 GHD sit-ups
30 thrusters
45 double-unders

♀ 45 lb. ♂ 65 lb.

Post time to comments.
Compare to 180619.

Scaling:
This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.

Intermediate Option:
4 rounds for time of:
10 GHD sit-ups
30 thrusters
45 double-unders

♀ 35 lb. ♂ 45 lb.

Beginner Option:
3 rounds for time of:
15 sit-ups
30 squats
45 single-unders

Wod Type: For Load Main Site Daily WODs

Movements: Handstand Hold Overhead Squat Plank Hold

Handstand Hold Wods Overhead Squat Wods Plank Hold Wods

Competitions:

Source: www.crossfit.com

Tuesday 210126

Tuesday 210126

Lane
5 rounds for max reps of:

¾ bodyweight hang power snatches
Handstand push-ups

Rest as needed between rounds.

Scaling:
For each movement, pick modifications that allow you to complete at least 10 reps. Reduce the weight on the snatches so that it is still heavy for you but light enough that you can cycle the reps. Newer athletes should treat today as an opportunity to practice two difficult movements.

Intermediate Option:
5 rounds for max reps of:
2/3 bodyweight hang power snatches
Handstand push-ups

Rest as needed between rounds.

Beginner Option:
5 rounds, not for time of:
10 hang power snatches
10 push-ups

♀ 45 lb. ♂ 65 lb.

Wod Type: Main Site Daily WODs

Movements: Handstand Push-Up Snatch

Handstand Push-Up Wods Snatch Wods

Competitions:

Source: www.crossfit.com

Sunday 210124

Sunday 210124

Martin
For time, with a partner:

2,000-m row
100 bodyweight deadlifts
50 thrusters (65/95 lb.)
1,000-m row
100 hand-release push-ups
50 pull-ups
500-m row
100 sit-ups
100 wall-ball shots (14/20 lb.)

Scaling:
This workout, created by Scott Meenagh, Martin Bell’s training partner, is meant to be performed in pairs. If completing it alone, cut all the reps in half. This year, Meenagh and CrossFit Airdrie have also created a version for those at home in lockdown, and they are encouraging athletes to partner up virtually. Examples of the Rx’d and home versions can be found here and here.

Limited Equipment Option:
For time, with a partner:
200 lateral jumps over a dumbbell
100 burpee snatches
50 dumbbell thrusters
100 lateral jumps over a dumbbell
100 hand-release push-ups
50 pull-ups
50 lateral jumps over a dumbbell
100 sit-ups
100 wall-ball get-ups

Wod Type: For Time Main Site Daily WODs

Movements: Deadlift Pull-Up Push-Up Row (Rowing)Sit-Up Thruster Wall Ball Shot

Deadlift Wods Pull-Up Wods Push-Up Wods Row (Rowing) Wods Sit-Up Wods Thruster Wods Wall Ball Shot Wods

Competitions:

Source: www.crossfit.com

Saturday 210123

Saturday 210123

Complete as many rounds as possible in 20 minutes of:

25 burpees
15 bodyweight back squats

Post rounds completed to comments.
Compare to 091122.

Scaling:
This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20 burpees
10 reps ¾ bodyweight back squats

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
12 burpees
12 empty-bar back squats

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

Movements: Back Squat Burpee

Back Squat Wods Burpee Wods

Competitions:

Source: www.crossfit.com

Friday 210122

Friday 210122

3 rounds for time of:

30 pull-ups
400-meter run

Post time to comments.
Compare to 170816.

Scaling:
This workout contains a high volume of pull-ups. Reduce the pull-up reps so that each round takes no more than 3-4 sets to complete. Try to maintain intensity on the runs.

Intermediate Option:
3 rounds for time of:
20 pull-ups
400-meter run

Beginner Option:
3 rounds for time of:
20 assisted pull-ups
200-meter run

Wod Type: For Time Main Site Daily WODs

Movements: Pull-Up Run/Running

Pull-Up Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Wednesday 210120

Wednesday 210120

7 rounds for time of:

Row 100♀ / 150♂meters in as few pulls as possible

After each row, perform 1 bodyweight front squat for each pull taken — e.g., if it takes 12 pulls on the rower, complete 12 front squats before starting the next round. Reset the rower prior to each round.

Post time and number of pulls each round to comments.

Scaling:
This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round. Choose a front-squat weight that is heavy but can be completed unbroken when fresh.

Intermediate Option:
7 rounds for time of:
Row 100♀ / 150♂meters in as few pulls as possible

After each row, perform 3/4 bodyweight front squat for each pull taken.

Beginner Option:
4 rounds for time of:
Row 100♀ / 150♂meters in as few pulls as possible

After each row, perform 1 front squat for each pull taken.

♀ 35 lb. ♂ 55 lb.

Wod Type: For Time Main Site Daily WODs

Movements: Front Squat Row (Rowing)Weighted Walk/Run

Front Squat Wods Row (Rowing) Wods Weighted Walk/Run Wods

Competitions:

Source: www.crossfit.com

Tuesday 210119

Tuesday 210119

Complete as many rounds as possible in 12 minutes of:

20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

♀ 40-lb. dumbbell
♂ 60-lb. dumbbell

Post rounds completed to comments.
Compare to 200604.

Scaling:
Modify this workout so you can complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility. This is a good opportunity for intermediate athletes to get some exposure to the GHD sit-up, but they should do so with caution and be mindful of its potency.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
10 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

♀ 30-lb. dumbbell
♂ 45-lb. dumbbell

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
10 AbMat sit-ups
10 walking lunges
20-yard waiter walk

♀ 10-lb. dumbbell
♂ 20-lb. dumbbell

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

Movements: GHD Sit-Up Lunge

GHD Sit-Up Wods Lunge Wods

Competitions:

Source: www.crossfit.com

Monday 210118

Monday 210118

Complete as many rounds as possible in 20 minutes of:

4 strict pull-ups
8 push-ups with feet on a box
12 med-ball cleans

♀ 20-in.box, 14-lb. ball
♂ 24-in.box, 20-lb. ball

Post rounds completed to comments.

Scaling:
Modify the pull-ups and push-ups so you can move through the reps without failing in the early rounds. Reduce workout duration and load on the medicine ball so that you can keep moving the entire time.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
2 kipping + 2 strict pull-ups
8 push-ups
12 med-ball cleans

♀ 10-lb. ball
♂ 14-lb. ball

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
4 assisted pull-ups
8 assisted push-ups
12 med-ball cleans

♀ 6-lb. ball
♂ 10-lb. ball

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

Movements: Clean Pull-Up Push-Up

Clean Wods Pull-Up Wods Push-Up Wods

Competitions:

Source: www.crossfit.com

Saturday 210116

Saturday 210116

5 rounds for time of:

50 double-unders
15 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes

♀ 20-in. box ♂ 24-in. box

Post time to comments.

Scaling:
Reduce the reps and difficulty of the jumps so you can sprint each interval.

Intermediate Option:
5 rounds for time of:
35 double-unders
12 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes

♀ 15-in. box ♂ 20-in. box

Beginner Option:
5 rounds for time of:
25 single-unders
10 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes

♀ 6-in. box ♂ 12-in. box

Wod Type: For Time Main Site Daily WODs

Movements: Box Jump Double-Under Run/Running

Box Jump Wods Double-Under Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Friday 210115

Friday 210115

4 rounds for time of:

400-m run

1-minute handstand hold

Post time to comments.

Compare to 191126.



Scaling:

This pairing of dynamic and static movements should be completed quickly, with a fast running pace and nearly unbroken holds. Advanced athletes may choose to scale up and hold the handstands in free space.

Intermediate Option:

Can be completed as Rx’d

Beginner Option:

3 rounds for time of:

400-m run

1-minute plank hold

Wod Type: For Time Main Site Daily WODs No Equipment (Home Wods)

Movements: Handstand Hold Run/Running

Handstand Hold Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

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Wednesday 210127

Tuesday 210126

Sunday 210124

Saturday 210123

Friday 210122

Wednesday 210120

Tuesday 210119

Monday 210118

Saturday 210116

Friday 210115

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