Main Site Daily WODs

6543 WODS were found

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

Wednesday 100825

Test 3

"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Graham Holmberg 616 (22 x 28), Kristan Clever 575 (25 x 23), James Hobart 528 (22 x 24), Greg Amundson 525 (21 x 25), Heather Bergeron368 (23 x 16). Post score to comments.

See "How Fit Are You?" - [pdf]

Wod Type: Main Site Daily WODs

Movements:

Competitions:

Source: www.crossfit.com

Thursday 100826

Thursday 100826

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Kristan Clever 19:31, Graham Holmberg 19:37, Elyse Umeda 29:27. Post time to comments.

Compare to 091216.

Wod Type: Main Site Daily WODs

Movements: Handstand Push-Up Pull-Up

Handstand Push-Up Wods Pull-Up Wods

Competitions:

Source: www.crossfit.com

Saturday 100821

Saturday 100821

30-25-20-15 and 10 rep rounds of:

Burpees

Box jumps, 24 inch box

Toes to bar

Kristan Clever 14:49 (24" box), Graham Holmberg 15:20, Kim Malz 17:48 (24" box), Elyse Umeda 20:59 (24" box). Post time to comments.

Wod Type: Main Site Daily WODs

Movements: Box Jump Burpee Toes-to-Bar/Knees-to-Elbows

Box Jump Wods Burpee Wods Toes-to-Bar/Knees-to-Elbows Wods

Competitions:

Source: www.crossfit.com

Sunday 100822

Sunday 100822

400 meter Walking lunge

Kristan Clever 8:35, 382 steps, Kim Malz 9:15, Graham Holmberg 10:24, Rebecca Voigt 10:36, 376 steps, Bonnie Weinberger 13:09, Katie Hogan 14:31. Post time and number of steps to comments.

Compare to 091125.

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

Movements: Lunge

Lunge Wods

Competitions:

Source: www.crossfit.com

Friday 100820

Friday 100820

Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

Peter Egyed 10:04, Pat Sherwood 12:04, Graham Holmberg 12:32, Elyse Umeda 13:27 (12ft rope, 7 ascents), Kristan Clever 18:19, Rebecca Voigt 22:05. Post time to comments.

Compare to 091220.

Wod Type: Main Site Daily WODs

Movements: Air Squat Dip/Ring Dip/Tricep Dip Rope Climb

Air Squat Wods Dip/Ring Dip/Tricep Dip Wods Rope Climb Wods

Competitions:

Source: www.crossfit.com

Monday 100816

Monday 100816

Three rounds for time of:

30 Wallball shots, 20 pound ball (10.5 foot target)

75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Mikko Salo 8:58, Kristan Clever 10:30 (16lb ball, 45lb barbell) Jason Khalipa 11:19 (2009 Games), Carey Kepler 11:01 (14lb ball, 45lb barbell, 2009 Games), Becca Voigt 12:00 (16lb ball, 45lb barbell). Post time to comments.

Wod Type: Main Site Daily WODs

Movements: Air Squat Snatch Wall Ball Shot

Air Squat Wods Snatch Wods Wall Ball Shot Wods

Competitions:

Source: www.crossfit.com

Tuesday 100817

Tuesday 100817

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

Kristan Clever 1mile 210meters, Becca Voigt 1mile 50meters. Post distance to comments.

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

Movements: Run/Running

Run/Running Wods

Competitions:

Source: www.crossfit.com

Wednesday 100818

Wednesday 100818

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Mikko Salo 21 rounds, Graham Holmberg 19 rounds + 3 HSPU, Chris Spealler 15 rounds + 1 HSPU (with 20lb vest), Kristan Clever 15 rounds (2 pood KB), Rebecca Voigt 7 rounds (2 pood KB). Post rounds completed to comments.

Compare to 091027.

Wod Type: Main Site Daily WODs

Movements: Handstand Push-Up Kettlebell Swing Muscle-Up

Handstand Push-Up Wods Kettlebell Swing Wods Muscle-Up Wods

Competitions:

Source: www.crossfit.com