Main Site Daily WODs

6561 WODS were found

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

Thurday 030102

Thurday 030102

Three round for time of:
1 minute Hollow rock
1 minute Arch rock
10 One legged squats, left leg
10 One legged squats, right leg

Hollow Rock: Lie on your back,
place your arms overhead, and
rock smoothly back and forth
like a rocking chair.

Arch Rock: Lie on your stomach,
place your arms overhead, lift your heels
with straight legs, and rock smoothly
back and forth like a rocking chair.

One legged squat assistance: Hold your jump rope
strung over your pull-up bar for balance and
assistance if you've not developed the fitness
for this yet.

Wod Type: Main Site Daily WODs

Movements: Pistol Pull-Up Run/Running Single-Under

Pistol Wods Pull-Up Wods Run/Running Wods Single-Under Wods

Competitions:

Source: www.crossfit.com

Friday 030103

Friday 030103

Three round for time of:
45 pound Front squat, 50 reps
20 Pull-ups
20 Dips

Notes:
1. Rest only where continuing is physically impossible.
2. If you can't complete the pull-ups or dips in one set
break it into several with minimal rest.
3. Squat to a 10" box or platform.

Wod Type: Main Site Daily WODs

Movements: Air Squat Dip/Ring Dip/Tricep Dip Front Squat Pull-Up

Air Squat Wods Dip/Ring Dip/Tricep Dip Wods Front Squat Wods Pull-Up Wods

Competitions:

Source: www.crossfit.com

Sunday 030105

Sunday 030105

Tabata Squats
Rest 4 minutes
Tabata Squats
Rest 4 minutes
Tabata Squats

Notes:
1) The Tabata Interval is 20 seconds of work
followed by 10 seconds of rest, repeated 8 times.

2) Take the lowest number of squats from all
8 work intervals as the score for each Tabata effort.

3) Add the three scores from each effort
for a total score for the workout.

4) 60 is a good score.

Wod Type: Main Site Daily WODs No Equipment (Home Wods)

Movements: Air Squat

Air Squat Wods

Competitions:

Source: www.crossfit.com

Sunday 021229

Sunday 021229

Five sets of Dips.
Total the five sets. Then...

Three rounds for time of:
Snatch 1/3 body weight, 10 reps
Powerclean 1/3 body weight, 10 reps
20 inch box jump, 15 reps

Wod Type: Main Site Daily WODs

Movements: Box Jump Clean Dip/Ring Dip/Tricep Dip Snatch

Box Jump Wods Clean Wods Dip/Ring Dip/Tricep Dip Wods Snatch Wods

Competitions:

Source: www.crossfit.com

Monday 021230

Monday 021230

Five rounds for time of:
25 Box jumps
15 Hang cleans

Use as tall a box and as heavy a load as you can,
e.g., how about 100% bodyweight and 30"? No resting until finished.

Wod Type: Main Site Daily WODs

Movements: Box Jump Clean

Box Jump Wods Clean Wods

Competitions:

Source: www.crossfit.com

Wednesday 030101

Wednesday 030101

30-25-20-15-10 reps of the couplet:
20 pound Medicine ball clean
1/2 Body weight assisted pull-up

Today's workout is a simple yet elegant whole body circuit.
Record and report your total time for all five rotations.
FASTEST TIME TAKES IT!
Take a prolonged stretching warm-up and cool-down.

Wod Type: Main Site Daily WODs

Movements: Clean Pull-Up

Clean Wods Pull-Up Wods

Competitions:

Source: www.crossfit.com

Wednesday 021225

Wednesday 021225

For time:
50 Sit-ups
15 Thruster
20 Pull-ups
12 Thruster
15 Pull-ups
9 Thurster
10 Pull-ups
50 Sit-ups

Notes:

Increase load with each set of Thrusters. This is a fifteen minute workout. A "Thruster" is a deep front squat/push-press combo
(where have you been?). Nice

Wod Type: Main Site Daily WODs

Movements:

Competitions:

Source: www.crossfit.com

Thursday 021226

Thursday 021226

Five rounds for time of:
Incline dumbell bench press, 5 reps
Rope climb

Max load on bench press at each pass. Climb the rope without using your legs on the rope.
If you can, it's time to do it right. Take as much time between rounds
as required to max bench load.

Wod Type: Main Site Daily WODs

Movements: Bench Press Rope Climb

Bench Press Wods Rope Climb Wods

Competitions:

Source: www.crossfit.com

Saturday 021228

Saturday 021228

For time:
Back Squat, 20 reps
Rest 5 minutes
800 meter run
Rest 5 minutes
Tabata Squat (20 seconds on/10 seconds off X 8)
Rest 5 minutes
800 meter run
Rest 5 minutes
Overhead Squat, 20 reps

Wod Type: Main Site Daily WODs

Movements: Air Squat Back Squat Overhead Squat Run/Running

Air Squat Wods Back Squat Wods Overhead Squat Wods Run/Running Wods

Competitions:

Source: www.crossfit.com