Main Site Daily WODs

Repeat this circuit three times with no rest. Push hard;
make each set a worthy effort. Use your judgement
on the reps. Great athletes will make each set a challenge
and execute the movements with great control and technique.

Max heart rates are readily available here. For you fighters, this is a fight.

Bike a fast mile

Sit-ups

Back extension

Max set of pull-ups

Bench press @ body weight

Upright row @ 1/3 body weight

Push-ups

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Bench Press Pull-Up Push-Up Sit-Up

Back Extension/Hip Extension Wods Bench Press Wods Pull-Up Wods Push-Up Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Friday 030117

Friday 030117

For time:
500 meter Row
Rest
Deadlift, 15 reps
Max set of pull-ups
Rest
Deadlift, 15 reps
Max set of pull-ups
Rest
Deadlift, 15 reps
Max set of pull-ups
Rest
500 meter Row

Choose a weight on the deadlift, which you can complete 15 reps but not 16.

Wod Type: Main Site Daily WODs

Movements: Deadlift Pull-Up

Deadlift Wods Pull-Up Wods

Competitions:

Source: www.crossfit.com

Saturday 030118

Saturday 030118

Complete a full Tabata interval of:
Row
Squat
Pull-up
Push-up
Sit-up

You get a minute rest between each exercise.

Wod Type: Main Site Daily WODs

Movements: Air Squat Pull-Up Push-Up Row (Rowing)Sit-Up

Air Squat Wods Pull-Up Wods Push-Up Wods Row (Rowing) Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Saturday 030111

Saturday 030111

For time:
1000 meter Row
7 Muscle-ups
Body weight clean and jerk, 15 reps

Notes:

Notice the variation on this theme through the week. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips. Record time for comparisons T-W-Th-F-Sa. O.K., So you can't C&J your bodyweight; use 50 or 75%.

Wod Type: Main Site Daily WODs

Movements: Clean Dip/Ring Dip/Tricep Dip Jerk Muscle-Up Pull-Up

Clean Wods Dip/Ring Dip/Tricep Dip Wods Jerk Wods Muscle-Up Wods Pull-Up Wods

Competitions:

Source: www.crossfit.com

Monday 030113

Monday 030113

Complete as many reps in 30 minutes as you can of:
Rope Climb
Push-up

The objective here is to climb and push
until you can do neither. Thoroughly exhaust
both functions within 30 minutes. Report the
details of the experience both today and
the effects tomorrow.

Count the number of trips up the rope
(the CrossFit rope is a 13' "shorty") and
the number of push-ups within the half hour.
Remember the CrossFit push-up is a very
rigid body, deep, controlled movement.
No cheating on the push-up!!

Find a swimming hole/pool and pound out 15 fast laps!!

Wod Type: Main Site Daily WODs

Movements: Push-Up Rope Climb Swim/Swimming

Push-Up Wods Rope Climb Wods Swim/Swimming Wods

Competitions:

Source: www.crossfit.com

Tuesday 030114

Tuesday 030114

2 minutes of jump rope
10 Handstand push-ups
2 minutes of jump rope

Complete 12-10-8-6-4 reps of:
1/2 Body weight sumo deadlift high pull

2 minutes of jump rope
50 Ring dips
2 minutes of jump rope

Can you complete this in 20 minutes?

Wod Type: Main Site Daily WODs

Movements: Dip/Ring Dip/Tricep Dip Handstand Push-Up Single-Under Sumo Deadlift High-Pull

Dip/Ring Dip/Tricep Dip Wods Handstand Push-Up Wods Single-Under Wods Sumo Deadlift High-Pull Wods

Competitions:

Source: www.crossfit.com

Wednesday 030115

Wednesday 030115

Stretch: back, hips legs, chest, shoulders.

Complete a max set of:
Sit-up
Back extension
Knees to elbow
Squat
Dip
Pull-up
Deadlift
2000 meter Row

Stretch: back, hips, legs, chest, shoulders.

See how tough you can make this workout.
This is a high intensity training session.
We're just doing one set of each exercise
make it a killer! Each set should be a max effort.
No resting during set.
Rest as needed between exercises.

Wod Type: Main Site Daily WODs

Movements: Air Squat Back Extension/Hip Extension Deadlift Pull-Up Sit-Up

Air Squat Wods Back Extension/Hip Extension Wods Deadlift Wods Pull-Up Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com