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Main Site Daily WODs

6543 WODS were found

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

Wednesday 100922

Wednesday 100922
For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings, 2 pood

30 Sit-ups

20 Hang squat cleans, 35 pound dumbells

25 Back extensions

30 Wall ball shots, 20 pound ball

3 Rope climb ascents



Pat Barber 10:30, Peter Egyed 12:27, Chris Gosler 12:29, Kristan Clever 14:02 (24" box, 1.5pood KB, 25lb DB clean, 16lb ball, 6 12' ascents), Austin Malleolo 14:36 (with 20lb vest), Heather Bergeron 14:51 (1.5pood, 25lb DB, 14lb ball), Tamaryn Venter 16:16 (1.5pood, 10Kg DB, 5Kg ball). Post time to comments.



Compare to 091001.
Wod Type: Main Site Daily WODs
Movements: Air SquatBack Extension/Hip ExtensionBox JumpCleanDip/Ring Dip/Tricep DipDouble-UnderKettlebell SwingLungePull-UpRope ClimbSit-UpToes-to-Bar/Knees-to-ElbowsWall Ball Shot
Air Squat WodsBack Extension/Hip Extension WodsBox Jump WodsClean WodsDip/Ring Dip/Tricep Dip WodsDouble-Under WodsKettlebell Swing WodsLunge WodsPull-Up WodsRope Climb WodsSit-Up WodsToes-to-Bar/Knees-to-Elbows WodsWall Ball Shot Wods
Competitions:
Source: www.crossfit.com

Saturday 100918

Saturday 100918
Four rounds for time of:

Row 500 meters

Rest 3 minutes



Austin Malleolo 1:28.2, 1:27.0, 1:28.5, 1:29.1.

Graham Holmberg 1:31.0, 1:33.1, 1:34.5, 1:34.4

Rob Orlando 1:27.8, 1:34.8, 1:37.3, 1:38.2

Kim Malz 2:00.1, 2:02.0, 2:00.5, 2:00.2

Post times to comments.



Compare to 100416.
Wod Type: Main Site Daily WODs
Movements: Row (Rowing)
Row (Rowing) Wods
Competitions:
Source: www.crossfit.com

Sunday 100919

Sunday 100919
Complete five rounds of:

Deadlift, 3 reps

Max rep Handstand push-ups



Austin Malleolo 495/24, 495/23, 495/20, 495/18, 495/18

Jason Khalipa 475/25, 475/22, 475/19, 475/16, 475/15

Pat Barber 413/25, 413/18, 413/19, 413/18, 413/15

Dave Lipson 555/21, 575/18, 585/15, 595(fail)/10, 475/10

Rob Orlando 535/22, 475/14, 500/12, 500/13

Elyse Umeda 235/15, 235/15, 235/15, 245/15, 245/13

Tamaryn Venter 220/10, 220/9, 220/9, 220/9, 220/7

Kim Malz 205/8, 215/7, 225/7, 225/6, 230/6

Post loads and reps for each round to comments.
Wod Type: Main Site Daily WODs
Movements: DeadliftHandstand Push-Up
Deadlift WodsHandstand Push-Up Wods
Competitions:
Source: www.crossfit.com

Tuesday 100914

Tuesday 100914
Complete five rounds of:

On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps

15 Ring Push-ups

Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com

Wednesday 100915

Kelly
"Kelly"



Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball



Kim Malz 32:57 (24" box, 14lb ball). Post time to comments.



Compare to 100203.
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com

Saturday 100911

The Seven
"The Seven"



Seven rounds for time of:

7 Handstand push-ups

135 pound Thruster, 7 reps

7 Knees to elbows

245 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups



Kristan Clever 22:58 (98lb thruster, 205lb dead, 1.5pood KB), Heather Bergeron 26:10 (95lb, 170lb, 1.5pood), Valerie MacKenzie Voboril 29:37 (95lb, 205lb, 1.5pood), Mel Ockerby 30:12 (95lb, 170lb, 1.5pood), Rebecca Voigt 33:26 (95lb, 205lb, 1.5pood), Kim Malz 34:21 (95lb, 175lb, 1.5pood). Post time to comments.



Compare to 100530.
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com

Monday 100913

Monday 100913
Three rounds, 15-12-and 9 reps, for time of:

135 pound barbell Thrusters

45 pound weighted Pull-ups



For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.



Pat Sherwood 5:52, Dave Leys 6:38, Kim Malz 7:56 (95lb thruster, 32lb vest), Russ Malz 10:25. Post time to comments.



Compare to 070913.
Wod Type: Main Site Daily WODs
Movements: Pull-UpThruster
Pull-Up WodsThruster Wods
Competitions:
Source: www.crossfit.com

Thursday 100909

Fran
"Fran"



Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups



Graham Holmberg 2:17, Kristan Clever 2:49 (65lbs), Mel Ockerby 2:59 (65lbs), Heather Bergeron 3:10 (65lbs), Miranda Oldroyd 3:19 (65lbs), Kim Malz 3:45 (65lbs), Rebecca Voigt 3:58 (65lbs), Elyse Umeda 6:08 (95lbs). Post time to comments.



Compare to 100525.
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com

Friday 100910

Helton
"Helton"



Three rounds for time of:

Run 800 meters

50 pound Dumbbell squat cleans, 30 reps

30 Burpees



Graham Holmberg 27:49 (53lb kettlebells). Post time to comments.
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com
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