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Main Site Daily WODs

6472 WODS were found

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

Sunday 021124

Sunday 021124
For time:

Powerclean 21 RM weight (weight you can lift 21 reps but not 22)

50 sit-ups

Powerclean 18 reps same weight as above

50 sit-ups

Powerclean 15 reps same weight

50 sit-ups

Powerclean 12 reps same weight



There is no rest here other than the sit-ups.

Relative to the powerclean the sit-up is a rest.

Move deliberately, and with control from one exercise to the next.

Perform the sit-ups slowly and calmly to recover from the powerclean.

On completion of the sit-ups move directly to the next set of powercleans.
Wod Type: Main Site Daily WODs
Movements: CleanSit-Up
Clean WodsSit-Up Wods
Competitions:
Source: www.crossfit.com

Tuesday 021119

Tuesday 021119
For time:

5 Bench press

500 meter Row

3 Bench press

500 meter Row

2 Bench press

500 meter Row

1 Bench press



Notes:

1) Start with a bench press that you can press 5 times but not 6.

2) On the first row (try for 1:45), note the meters accomplished

and match that distance on the second and third efforts.

3) Keep the same load for the bench press throughout the workout.
Wod Type: Main Site Daily WODs
Movements: Bench Press
Bench Press Wods
Competitions:
Source: www.crossfit.com

Friday 021122

Friday 021122
1) "Warm Up": Bike 20 minutes at a warm-up pace.

We are doing three sets of back squats at twenty-one reps each.

Choose a weight that you feel you can handle comfortably for

twenty-one reps of regular back squats. These specialized

movements are tough! Make damned sure you warm-up thoroughly

with "air squats" and stretching first.

2) "Power squat": Lower and rise as quickly as you can while

maintaining PERFECT form. Repeat 20 times.

3) "Bottom to bottom": Lower to full squat position

(thighs parallel to floor), hold for a full ten seconds,

rise and immediately upon full extension of hip and leg return

to bottom and hold for ten seconds. Repeat 20 times.

4) "Super slow": Take twenty seconds to reach bottom and

twenty seconds to reach top again. Repeat 20 times.

5) Finally, how long can you maintain a 2:00 min. 500-meter pace average?

Set the rower for "Avg 500 meter pace" and stop and record the time at

the instant you fall under the 2:00 minute average

(2:00 for men and 2:10 for women).
Wod Type: Main Site Daily WODs
Movements: Air SquatBack SquatDeadlift
Air Squat WodsBack Squat WodsDeadlift Wods
Competitions:
Source: www.crossfit.com

Saturday 021123

Saturday 021123
30 Ab-bench at max weight

(or other sit-up that ranges from trunk extension through to flexion)

25 Back extension

50 Squats



Six sets of pull-ups

(max effort, record the total, take as much time as needed between sets)

Six sets of dips

(max effort, record the total, take as much time as needed between sets)



OR, if you have a muscle-up,



Ten sets of muscle-ups

(max effort, take as much time as needed, record the time to complete all ten)

One rope climb with no legs or five with legs.

Twenty handstand push-ups by any means. Have spotter pull you up by ankles if needed.



Practice lowering from handstand to planche

(body parallel to floor, arms locked)

Have spotter support your ankles and lower you to parallel.

Hold at parallel, with spotter minimally helping, for five full seconds.

Repeat for ten attempts. Do on padded mat, crash pad, or other padded surface!!



30 Ab-bench at max weight

(or other sit-up that ranges from trunk extension through to flexion)

25 Back extension

50 Squats



This is a really tough day. Don't hold back.

Tomorrow is met-con only, so you will be able to rest your arms, back, and shoulders.

You are getting a small taste of the demands of a gymnast's workout.
Wod Type: Main Site Daily WODs
Movements: Air SquatBack Extension/Hip ExtensionDip/Ring Dip/Tricep DipHandstand Push-UpMuscle-UpPull-UpRope ClimbRun/RunningSit-Up
Air Squat WodsBack Extension/Hip Extension WodsDip/Ring Dip/Tricep Dip WodsHandstand Push-Up WodsMuscle-Up WodsPull-Up WodsRope Climb WodsRun/Running WodsSit-Up Wods
Competitions:
Source: www.crossfit.com

Saturday 021116

Saturday 021116
Bike 20 minutes at a warm-up pace.



21 "Power squat":

Lower and rise as quickly as you can while maintaining PERFECT form.

21 "Bottom to bottom squat":

Lower to full squat position (thighs parallel to floor), hold for a full ten seconds, rise and immediately upon full extension of hip and leg return to bottom and hold for ten seconds.

21 "Super slow squat":

Take twenty seconds to reach bottom and twenty seconds to reach top again.



How long can you maintain a 2:00 min. 500-meter pace average?

Set the rower for "Avg 500 meter pace" and stop and record the

time at the instant you fall under the 2:00 minute average

(2:00 for men and 2:10 for women).
Wod Type: Main Site Daily WODsNo Equipment (Home Wods)
Movements: Air Squat
Air Squat Wods
Competitions:
Source: www.crossfit.com

Monday 021118

Monday 021118
Run one minute turn around and run back. "1 in/1 out"

Rest two minutes

Powerclean 3-5-7 reps

Rest two minutes

"1 in/1 out"

Rest two minutes

Powerclean 3-5-7 reps



Notes:

1. For 1in/1out, set watch to continuous countdown mode for one minute.

It will beep every minute in this mode. Start run and make mental note of

location at turn around. Push hard enough that you cannot make it back

in one minute, i.e., done right you come in "late."

2. Pick tough three rep load. Hold for all six sets.

3. Try for same one minute "outspot" on second run. Again record time

"late" on return. Compare to first run.

4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb

or 5 minute cycle.
Wod Type: Main Site Daily WODs
Movements: CleanRun/Running
Clean WodsRun/Running Wods
Competitions:
Source: www.crossfit.com
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