WodMore

Benchmark, Memorial, Hero WODS | Crossfit Wods At Home

Find the WOD that best fits you, right now! Click here to use our advanced search.

Search WODs

Search
Generic filters
 Wod Types  
Benchmark Wods
Competition Wods
For Load
For Rounds/Reps (AMRAP)
For Time
Hero Wods
Main Site Daily WODs
Mayhem Daily Wods
Memorial Wods
No Equipment (Home Wods)
The Girls
 Movements  
 Competitions  

Show More Wods

Main Site Daily WODs

6524 WODS were found

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

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

Thursday 021107

Thursday 021107
Good mornings 5-5-3-3-1-1 reps

Rest

Complete as many rounds in 7 minutes as you can of:

7 Dips

7 Good mornings

Rest

Dips, max reps in 2 minutes

Rest

Dips, max reps in 90 seconds

Rest

Dips, max reps in 60 seconds



Notes:

1. The idea is to not hurry through the opening Good Mornings

and the Finishing Dips, yet "mow" through the Dip/Good Morning circuit.

2. Bad form can cripple.
Wod Type: Main Site Daily WODsNo Equipment (Home Wods)
Movements: Dip/Ring Dip/Tricep Dip
Dip/Ring Dip/Tricep Dip Wods
Competitions:
Source: www.crossfit.com

Friday 021108

Friday 021108
Push press 15-10-5-3-3-3 reps

Rest

Push press, 2 minutes



Notes:

1. Start very light, work to heavy.

Fifteen rep set and ten rep set are warm-ups.

2. With each set increase rest between sets as

load increases and reps decrease.

3. Final effort is with plateless bar.

Looking for max heart rate. Don't stop.
Wod Type: Main Site Daily WODs
Movements: Push Press
Push Press Wods
Competitions:
Source: www.crossfit.com

Wednesday 021106

Wednesday 021106
For time:

15 Back Extension

Rope climb

20 Push-ups

Rope climb

25 Sit-ups

Rope climb



Notes:

1. If able climb the rope from a seated posture and maintain an "L" throughout.

2. No ugly push-ups.

3. Sit-up of your choice.

4. Don't swing the back extension, no momentum.
Wod Type: Main Site Daily WODs
Movements: Back Extension/Hip ExtensionPush-UpRope ClimbSit-Up
Back Extension/Hip Extension WodsPush-Up WodsRope Climb WodsSit-Up Wods
Competitions:
Source: www.crossfit.com
1 … 601 602 603 604 605 … 653