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Main Site Daily WODs

6549 WODS were found

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

Thursday 101216

Thursday 101216
Three rounds of:

10 Weighted pull-ups

30 Back extensions



Kim Malz 3:28 with 20lb vest, Austin Malleolo 3:43 with 40lb vest, Kevin Montoya 3:56 with 40 lb vest, Tamaryn Venter 5:01 with 15kg DB, Connor Martin 5:38 with 24kg KB, Pat Barber 5:43 with 2 pood KB, Mark Rosen 6:37 with 50lb vest, Jake Cutting 7:11 with 24kg KB.

Post load and time to comments.
Wod Type: Main Site Daily WODs
Movements: Back Extension/Hip ExtensionPull-Up
Back Extension/Hip Extension WodsPull-Up Wods
Competitions:
Source: www.crossfit.com

Saturday 101218

Saturday 101218
Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups

10 Ring Dips

95 pound Overhead squat, 15 reps



Kristan Clever 13 rounds + 5 Pull-up (65lbs), Karianne Dickson 9 rounds + 1 dip (65lbs), Rebecca Voigt 8 rounds + 2 dips (65lbs).

Post rounds completed to comments.
Wod Type: Main Site Daily WODs
Movements: Dip/Ring Dip/Tricep DipOverhead SquatPull-Up
Dip/Ring Dip/Tricep Dip WodsOverhead Squat WodsPull-Up Wods
Competitions:
Source: www.crossfit.com

Sunday 101212

Whitten
"Whitten"



Five rounds for time of:

22 Kettlebell swings, 2 pood

22 Box jump, 24 inch box

Run 400 meters

22 Burpees

22 Wall ball shots, 20 pound ball



Austin Malleolo 30:10, Mikko Salo 30:49 (500m run), Lucas Zepeda 32:22, Laurie Galassi 33:48 (1.5pood KB, 20" box, 14lb ball), Kristan Clever 34:49 (1.5pood KB, 24" box, 16lb ball), Graham Holmberg 35:42 (500m run).

Post time to comments.
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com

Wednesday 101215

Wednesday 101215
Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps



James Hobart: SP 167lbs, PP 217lbs, PJ 227lbs.

Kevin Montoya: SP 170lbs, PP 190lbs, PJ 190lbs.

Heather Bergeron: SP 110.5lbs, PP 145.5lbs, PJ 145.5lbs.

Mel Ockerby: SP 109lbs, PP 137lbs, PJ 137lbs.

Post loads to comments.



Compare to 091124.
Wod Type: Main Site Daily WODs
Movements: JerkPush PressStrict Press (Shoulder Press)
Jerk WodsPush Press WodsStrict Press (Shoulder Press) Wods
Competitions:
Source: www.crossfit.com

Wednesday 101208

Wednesday 101208
Three rounds for time of:

Run 400 meters

15 Pull-ups

50 Squats

15 Pull-ups



Kevin Montoya 9:52, Dave Leys 9:55, Lucas Zepeda 10:05, Jake Cutting 10:33, Rob Orlando 10:34, Connor Martin 10:52, Kristan Clever 11:04, Alison Patenaude 11:19, Heather Bergeron11:29, Jordan Wallace 11:49, Laurie Galassi 11:55, Kim Malz 12:30.

Post time to comments.
Wod Type: Main Site Daily WODs
Movements: Air SquatPull-UpRun/Running
Air Squat WodsPull-Up WodsRun/Running Wods
Competitions:
Source: www.crossfit.com

Friday 101210

Friday 101210
For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders



Austin Malleolo 16:11, Kevin Montoya 17:08, Nadia Shatila 17:12 (20" box, 35lb KB, 45lb push press, 14lb ball), Tim Burke 17:59, Carey Kepler 19:00 (20" box, 16kg KB, 45lb push press, 14lb ball), Karianne Dickson 20:57 (24" box, 1 pood KB, 45lb push press, 14lb ball), Heather Bergeron 21:00 (24" box, 25lb KB, 35lb push press, 14lb ball), Mel Ockerby 22:29 (24" box, 25lb KB, 35lb push press, 14lb ball).

Post time to comments.



Compare to 100414.
Wod Type: Main Site Daily WODs
Movements: Back Extension/Hip ExtensionBox JumpBurpeeDouble-UnderKettlebell SwingLungePull-UpPush PressToes-to-Bar/Knees-to-ElbowsWall Ball Shot
Back Extension/Hip Extension WodsBox Jump WodsBurpee WodsDouble-Under WodsKettlebell Swing WodsLunge WodsPull-Up WodsPush Press WodsToes-to-Bar/Knees-to-Elbows WodsWall Ball Shot Wods
Competitions:
Source: www.crossfit.com

Saturday 101211

Lynne
"Lynne"



Five rounds for max reps of:

Body weight bench press

Pull-ups



Kevin Montoya, 170lbs: 20/64, 15/57, 12/50, 9/39, 9/36

Dave Lipson, 205lbs: 24/40, 20/36, 16/32, 16/32, 14/32

Mel Ockerby, 135lbs: 7/50, 6/44, 5/41, 4/32, 5/32

Austin Malleolo, 170lbs: 21/40, 18/35, 13/29, 11/28, 10/15

James Hobart, 180lbs: 13/42, 10/42, 9/33, 7/30, 6/26

Kristan Clever, 135lbs: 12/35, 12/35, 12/28, 12/28, 11/25

Heather Bergeron, 135lbs: 5/44, 5/40, 4/33, 4/31, 5/30

Post reps for both exercises in all rounds.



Compare to 100113.
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com

Monday 101206

Monday 101206
21-18-15-12-9 rep rounds of:

115 pound Power snatch

Wallball shots, 20 pound ball

Knees to elbows



Crystal McReynolds 14:01 (75lbs, 14lb ball), Austin Malleolo 14:05, Carey Kepler 14:08 (75lbs, 14lb ball), JC Nessa 15:24, Kevin Montoya 15:34, Mat Frankel 16:24, Lance Cantu 17:11, Heather Bergeron 18:55 (85lbs, 16lb ball), Stacey Kroon 19:23 (85lbs, 16lb ball), Kristan Clever 19:47 (85lbs, 16lb ball), Laurie Galassi 19:48 (78lbs, 14lb ball), Mel Ockerby 19:49 (85lbs, 14lb ball).

Post time to comments.
Wod Type: Main Site Daily WODs
Movements: SnatchToes-to-Bar/Knees-to-ElbowsWall Ball Shot
Snatch WodsToes-to-Bar/Knees-to-Elbows WodsWall Ball Shot Wods
Competitions:
Source: www.crossfit.com

Tuesday 101207

Tuesday 101207
Resting 60 seconds between sets:

Deadlift 2-2-2-2-2-2-2-2-2-2



Dave Lipson: 565-565-575-575-575-575-575-575-575-575lbs

Kevin Montoya: 405-405-415-415-425-425-435-435-445-445lbs

Miranda Oldroyd: 285-290-295-300-285-285-285-275-275-275lbs

Heather Bergeron: 220-225-230-235-240-245-250-255-260-265lbs

Michelle Kinney: 185-205-215-225-235-245-255-265-275-285lbs

Mel Ockerby: 220-225-230-235-240-245-250-255-260-260lbs

Post load(s) to comments.
Wod Type: Main Site Daily WODs
Movements: Deadlift
Deadlift Wods
Competitions:
Source: www.crossfit.com
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