Main Site Daily WODs

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

Thursday 210114

Thursday 210114

Andi
For time:

100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 45 lb. ♂ 65 lb.

Post time to comments.

Scaling:
Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow continuous movement.

Intermediate Option:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 35 lb. ♂ 45 lb.

Beginner Option:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats

♀ 22 lb. ♂ 35 lb.

Wod Type: For Time Main Site Daily WODs

Movements: Front Squat Push Press Snatch Sumo Deadlift High-Pull

Front Squat Wods Push Press Wods Snatch Wods Sumo Deadlift High-Pull Wods

Competitions:

Source: www.crossfit.com

Tuesday 210112

Tuesday 210112

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.
Compare to 181025.

Scaling:
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option
Deadlift 3-3-3-2-2-1-1-1 reps

Wod Type: For Load Main Site Daily WODs

Movements: Deadlift

Deadlift Wods

Competitions:

Source: www.crossfit.com

Monday 210111

Monday 210111

Task Tabata
300 reps for time, following the pattern:

20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest

After the round of squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed. Post time to comments.

Scaling:
Reduce the total number of reps to be completed but preserve the 20-on, 10-off interval.

Intermediate Option:
225 reps for time

Beginner Option:
150 reps for time, following the pattern:

20 seconds of ring rows
10 seconds of rest
20 seconds of knee push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest

Wod Type: For Time Main Site Daily WODs

Movements: Air Squat Pull-Up Push-Up Sit-Up

Air Squat Wods Pull-Up Wods Push-Up Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Sunday 210110

Sunday 210110

Ellen
3 rounds for time of:

20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs

Post time to comments.

Scaling:
Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of snatches and thrusters should be completed in only 1-2 sets with minimal rest in between.

Intermediate Option:
3 rounds for time of:

20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 20-lb. DBs ♂ 35-lb. DBs

Beginner Option:
3 rounds for time of:

10 burpees
12 dumbbell snatches
9 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 10-lb. DBs ♂ 20-lb. DBs

Wod Type: For Time Main Site Daily WODs

Movements: Burpee Snatch Thruster

Burpee Wods Snatch Wods Thruster Wods

Competitions:

Source: www.crossfit.com

Friday 210108

Friday 210108

For time:

Run 3,000 meters

Post time to comments.

Scaling:
This is not a full sprint but should still be run at a faster pace than your 5K. Reduce the distance to complete the run in around 15 minutes. Intermediate athletes can perform this run as prescribed.

Beginner Option:
Jog 2,000 meters

Wod Type: Main Site Daily WODs

Movements: Muscle-Up Run/Running

Muscle-Up Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Thursday 210107

Thursday 210107

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

Muscle-ups
Bodyweight clean and jerks

Post time to comments.

Scaling:
This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

Intermediate Option:
7-6-5-4-3-2-1 reps for time of:

Muscle-ups
¾ bodyweight clean and jerks

Beginner Option:
7-6-5-4-3-2-1 reps for time of:

Jumping pull-ups
Knee push-ups
⅓ bodyweight clean and jerks

Wod Type: For Time Main Site Daily WODs

Movements: Clean Jerk Muscle-Up

Clean Wods Jerk Wods Muscle-Up Wods

Competitions:

Source: www.crossfit.com

Wednesday 210106

Wednesday 210106

21-15-9 reps for time of:

Wall-ball shots
Row (calories)

♀ 20-lb. ball to 9-ft. target
♂ 30-lb. ball to 10-ft. target

Post time to comments.

Scaling:
This workout is quick. Use a medicine ball weight that is challenging but will require few breaks on the wall-ball shots.

Intermediate Option:
21-15-9 reps for time of:

Wall-ball shots
Row (calories)

♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

Beginner Option:
15-12-9 reps for time of:

Wall-ball shots
Row (calories)

♀ 6-lb. ball to 9-ft. target
♂ 10-lb. ball to 10-ft. target

Wod Type: For Time Main Site Daily WODs

Movements: Row (Rowing)Wall Ball Shot

Row (Rowing) Wods Wall Ball Shot Wods

Competitions:

Source: www.crossfit.com

Monday 210104

Monday 210104

Barbara Ann:
5 rounds, each for time, of:

20 handstand push-ups
30 deadlifts (95/135 lb.)
40 sit-ups
50 double-unders

Rest precisely 3 minutes between rounds.

Post time to comments.

Scaling:
Reduce the reps and loading so you can complete each round quickly and in nearly unbroken sets. Each round should be a sprint, with rest occurring only in the 3 minutes between rounds. Reduce the total number of rounds to maintain speed rather than slogging through all 5.

Intermediate Option:
4 rounds, each for time, of:

10 handstand push-ups
20 deadlifts (95/135 lb.)
30 sit-ups
40 double-unders

Beginner Option:
3 rounds, each for time, of:

20 knee push-ups
20 deadlifts (45/65 lb.)
20 sit-ups
50 single-unders

Wod Type: For Time Main Site Daily WODs

Movements: Deadlift Double-Under Handstand Push-Up Sit-Up

Deadlift Wods Double-Under Wods Handstand Push-Up Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Sunday 210103

Sunday 210103

Grettel
10 rounds for time of:
3 clean and jerks
3 burpees over the bar

Or,

Ingrid
10 rounds for time of:
3 snatches
3 burpees over the bar

♀ 95 lb. ♂ 135 lb.

Post choice of girl and time to comments.

Scaling:
Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

Intermediate Option:
Same reps as Rx’d

♀ 75 lb. ♂ 105 lb.

Beginner Option:
7 rounds for time of:
3 clean and jerks or snatches
3 burpees over the bar

♀ 45 lb. ♂ 65 lb.

Wod Type: For Time Main Site Daily WODs

Movements: Burpee Clean Jerk Snatch

Burpee Wods Clean Wods Jerk Wods Snatch Wods

Competitions:

Source: www.crossfit.com

Saturday 210102

Saturday 210102

Complete as many reps as possible in 21 minutes of:

Run 400/200/100 meters
Max-rep strict pull-ups

Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s. Post number of strict pull-ups completed each round to comments.

Scaling:
Choose a pulling exercise that is challenging but allows you to complete at least 10 reps unbroken in the early rounds. If at any point you cannot complete 3 reps unbroken, switch to an easier form of pull-up.

Intermediate Option:
Can be completed as Rx’d

Beginner Option:
Complete as many reps as possible in 14 minutes of:

Jog 200 meters
10 ring rows

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

Movements: Pull-Up Run/Running

Pull-Up Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

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Thursday 210114

Tuesday 210112

Monday 210111

Sunday 210110

Friday 210108

Thursday 210107

Wednesday 210106

Monday 210104

Sunday 210103

Saturday 210102

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