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Main Site Daily WODs

6549 WODS were found

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

Sunday 021208

Sunday 021208
Run one minute turn around and run back. "1 in/1 out"

Rest two minutes

Back Squat 3-5-7 reps

Rest two minutes

"1 in/1 out"

Rest two minutes

Back Squat 3-5-7 reps



Notes:



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."
Pick tough three rep load. Hold for all six sets.
Try for same one minute "outspot" on second run.

Again record time "late" on return. Compare to first run.
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: Back SquatRun/Running
Back Squat WodsRun/Running Wods
Competitions:
Source: www.crossfit.com

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
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