Saturday 030510
50 Sit-ups
Tabata front squat 65 pounds
50 Sit-ups
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Main Site Daily WODs
6549 WODS were found
All daily WODS from the CrossFit “Main Site” are listed here.
Saturday 030503
Saturday 030503
Complete 5 rounds for time:
Run 400 meters
Bench bodyweight 10 reps
10 Pull-ups
Wod Type: Main Site Daily WODs
Movements: Pull-UpRun/Running
Competitions:
Source:
www.crossfit.com
Monday 030505
Monday 030505
Five rounds of:
Thruster 12 reps
12 Pull-upsPick load for the thruster and keep it for all five rounds.
Divide thruster weight by number of seconds to completion for total score. Post score in comments.
Our “thruster” is nothing more than a front squat - push press combo. The movement represents one of the most significant accelerations that can be performed by the human body. It requires a full range of motion in the ankle, knee, hip, shoulder, elbow, and wrist all working against the normal force of gravity with entire body mass plus a load. It doesn’t get any harder than that.
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Tuesday 030506
Tuesday 030506
Five rounds of:
Hang Clean 12 reps
12 DipsPick load for hang cleans and keep it for all five rounds.
Divide hang clean weight by number of seconds to completion for total score. Post score in comments.
Scoring the workout in this manner dramatically rewards and motivates greater strength, power, stamina, and cardiorespiratory endurance.
Wod Type: Main Site Daily WODs
Movements: CleanDip/Ring Dip/Tricep Dip
Competitions:
Source:
www.crossfit.com
Wednesday 030507
Wednesday 030507
Deadlift 3-3-1-1-1-1-1
Go slow and heavy!
Wod Type: Main Site Daily WODs
Movements: Deadlift
Competitions:
Source:
www.crossfit.com
Tuesday 030429
Tuesday 030429
50 Glute Ham Sit-ups
Tabata “Bottom to Bottom” Squats
50 Abmat Sit-upsThe Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Thursday 030501
Thursday 030501
Perform 3 rounds:
Jump rope 2 minutes, max “double-unders”
Pull-ups 25 reps for time
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Friday 030502
Friday 030502
Snatch 5-5-3-3-3-1-1-1-1 reps
Wod Type: Main Site Daily WODs
Movements: Snatch
Competitions:
Source:
www.crossfit.com
Sunday 030427
Sunday 030427
Complete three rounds for time:
Run 400 meters
Deadlift bodyweight X 15 reps
24” Box Jump X 20 repsThis workout contains three different functional applications of hip extension. Note the seeming incompatibility of these movements. The benefit here is largely a function of pace or total time – don’t dally!
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Monday 030428
Monday 030428
Shoulder Press 15 RM X 15 reps
20 [Pull-ups](http://media.crossfit.com/cf-video/pull-up.wmv target=)
[Push Press ](http://media.crossfit.com/cf-video/Presses.wmv target=)15 RM X 15 reps
20 Pull-ups
[Push Jerk ](http://media.crossfit.com/cf-video/Presses.wmv target=)15 RM X 15 reps
20 Pull-upsWork at a pace that allows for max load. Complete each round of pull-ups in as few sets as possible.
The load for the presses should increase from the shoulder press to the push press to the push jerk. The progression of these presses is from lesser to greater functionality, max load, metabolic stimulus, and total body involvement.
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com