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Main Site Daily WODs

6587 WODS were found

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

Saturday 101120

Saturday 101120
Seven rounds for time of:

5 Handstand push-ups

185 pound Deadlift, 10 reps

10 Chest to bar pull-ups

20 Double-unders



Austin Malleolo 7:51, Kevin Montoya 8:58, Rich Fronning Jr. 9:14, Travis Holley 9:42, Rob Orlando 10:19, Laurie Galassi 10:36 (125lbs), Kristan Clever 10:40 (135lbs), Chris Gosler 12:15, Danielle Edmundson 13:08 (125lbs), Rebecca Voigt 13:29 (135lbs), Elyse Umeda 14:08 (125lbs), Heather Bergeron 14:09 (135lbs).

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Wod Type: Main Site Daily WODs
Movements: DeadliftDouble-UnderHandstand Push-UpPull-Up
Deadlift WodsDouble-Under WodsHandstand Push-Up WodsPull-Up Wods
Competitions:
Source: www.crossfit.com

Sunday 101114

Sunday 101114
Complete as many rounds as possible in 12 minutes of:

400 meter run

5 Deadlifts



Rob Orlando 405lbs, 5 rounds + 3 deads.

Tim Burke 405lbs, 5 rounds + 300m.

Pat Sherwood 405lbs, 5 rounds + 100m.

Kevin Montoya 345-415lbs, 5 rounds.

Rebecca Voigt 285lbs, nearly 5 rounds.

E.C. Synkowski 195lbs, 4 rounds + 300m.

Dave Lipson 500lbs, 4 rounds.
Wod Type: Main Site Daily WODs
Movements: DeadliftRun/Running
Deadlift WodsRun/Running Wods
Competitions:
Source: www.crossfit.com

Tuesday 101116

Tuesday 101116
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps



Dave Lipson 215lbs, James Hobart 163lbs, Austin Malleolo 163lbs, Lindsey Valenzuela 140lbs, Katie Hogan 137lbs, Kristan Clever 135lbs, Rebecca Voigt 117lbs, Michelle Kinney 115lbs.

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Compare to 090617.
Wod Type: Main Site Daily WODs
Movements: Snatch
Snatch Wods
Competitions:
Source: www.crossfit.com

Wednesday 101117

Wednesday 101117
Complete as many rounds as possible in 20 minutes of:

30 second Handstand hold

30 second Squat hold

30 second L-sit hold

30 second Chin over bar hold



Laurie Galassi 7 rounds + 22sec squat, Danielle Edmundson 7 + 19sec squat, Kevin Montoya 6 rounds + 10sec L-sit, Kristan Clever 6 rounds (freestanding HS), Jason Ackerman 6 rounds, Austin Malleolo 5 rounds + 22sec chin-over, Rebecca Voigt 5 rounds + squat (freestanding HS), Heather Bergeron 5 rounds + 10sec squat, Katie Hogan 5 rounds + HS, Mel Ockerby 4 rounds + 15sec chin-over (freestanding HS).

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Wod Type: Main Site Daily WODsNo Equipment (Home Wods)
Movements: Air SquatHandstand Hold
Air Squat WodsHandstand Hold Wods
Competitions:
Source: www.crossfit.com

Wednesday 101110

Wednesday 101110
Max rounds and reps in eight minutes of:

4 Handstand push-ups

2 pood Kettlebell swing, 8 reps

12 GHD situps



Kristan Clever 8 rounds + 4 HSPU (1.5 pood), Michael Giardina 8 rounds, Kevin Montoya 7 rounds + 6 swings, Ken Gall 7 rounds + 1 swing, Austin Malleolo 7 rounds + 3 HSPU, Heather Bergeron 6 rounds + 8 swings (1.5 pood).

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Compare to 100214.
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com

Friday 101112

Nancy
"Nancy"



5 rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps



Austin Malleolo 10:16, Dave Leys 11:05, Karianne Dickson 11:50 (65lbs), Kevin Montoya 13:20.

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Compare to 090715.
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com

Saturday 101113

Blake
"Blake"



Four rounds for time of:

100 foot Walking lunge with 45lb plate held overhead

30 Box jump, 24 inch box

20 Wallball shots, 20 pound ball

10 Handstand push-ups



Mikko Salo 10:39, Austin Malleolo 14:55, Ken Gall 15:20, Kevin Montoya 15:26, Daniel Tyminski 15:04, Michael Giardina 17:35, Kristan Clever 16:55 (35lb plate, 24" box, 16lb ball), Heather Bergeron 21:38 (35lb plate, 24" box, 14lb ball), Rebecca Voigt 21:56 (35lb plate, 24" box, 16lb ball).

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

Monday 101108

Monday 101108
Three rounds for time of:

30 Kettlebell swings, 1.5 pood

25 Wall ball shots, 20 pound ball

20 Pull-ups



Rich Froning Jr. 7:40, Pat Sherwood 9:49, Lisa Ray 10:16 (1 pood KB, 14lb ball),

E.C. Synkowski 10:32 (1 pood KB, 14lb ball), Miranda Oldroyd 10:53 (1 pood KB, 14lb ball), Joe Alexander 11:09, Bobbi Milsaps 13:18 (1 pood KB, 14lb ball).

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Wod Type: Main Site Daily WODs
Movements: Kettlebell SwingPull-UpWall Ball Shot
Kettlebell Swing WodsPull-Up WodsWall Ball Shot Wods
Competitions:
Source: www.crossfit.com

Friday 101105

Lumberjack 20
"Lumberjack 20"



20 Deadlifts (275lbs)

Run 400m

20 KB swings (2pood)

Run 400m

20 Overhead Squats (115lbs)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24")

Run 400m

20 DB Squat Cleans (45lbs each)

Run 400m



Mat Frankel 21:21, Heather Bergeron 23:18 (193lb dead, 1.5 pood KB, 83lb OH squat, 24" box, 30lb DB), Elyse Umeda 24:55 (185lb dead, 1.5 pood KB, 75lb OH squat, 24" box, 30lb DB), Kevin Montoya 26:16.

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Compare to 091205.
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com
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