Main Site Daily WODs

6567 WODS were found

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

Monday 030505

Monday 030505

Five rounds of:
Thruster 12 reps
12 Pull-ups

Pick 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

Movements: Front Squat Pull-Up Push Press Thruster

Front Squat Wods Pull-Up Wods Push Press Wods Thruster Wods

Competitions:

Source: www.crossfit.com

Tuesday 030506

Tuesday 030506

Five rounds of:
Hang Clean 12 reps
12 Dips

Pick 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: Clean Dip/Ring Dip/Tricep Dip

Clean Wods Dip/Ring Dip/Tricep Dip Wods

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

Deadlift Wods

Competitions:

Source: www.crossfit.com

Tuesday 030429

Tuesday 030429

50 Glute Ham Sit-ups
Tabata “Bottom to Bottom” Squats
50 Abmat Sit-ups

The 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

Movements: Air Squat Back Extension/Hip Extension GHD Sit-Up Sit-Up

Air Squat Wods Back Extension/Hip Extension Wods GHD Sit-Up Wods Sit-Up 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

Movements: Double-Under Pull-Up Single-Under

Double-Under Wods Pull-Up Wods Single-Under 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

Snatch Wods

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 reps

This 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

Movements: Back Extension/Hip Extension Box Jump Deadlift Run/Running

Back Extension/Hip Extension Wods Box Jump Wods Deadlift Wods Run/Running 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-ups

Work 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

Movements: Jerk Pull-Up Push Press Strict Press (Shoulder Press)

Jerk Wods Pull-Up Wods Push Press Wods Strict Press (Shoulder Press) Wods

Competitions:

Source: www.crossfit.com