Tuesday 020917
For time:
75 Pull-ups
75 Dips
Wod Type: Main Site Daily WODs
Movements: Dip/Ring Dip/Tricep DipPull-Up
Competitions:
Source:
www.crossfit.com
Main Site Daily WODs
6549 WODS were found
All daily WODS from the CrossFit “Main Site” are listed here.
Thursday 020919
Thursday 020919
Three to Five rounds for time of:
15 Kettlebell swing
10 L Pull-upsNotes:
Grab that heavier Kettlebell for this one. Don't count as an "L" Pull-up and pull-up
where the feet drop below the hips or the legs bend.
Wod Type: Main Site Daily WODs
Movements: Kettlebell SwingPull-Up
Competitions:
Source:
www.crossfit.com
Friday 020920
Friday 020920
Complete as many rounds in 20 minutes as you can of:
24 inch box jump, 15 reps
20 Sit-ups
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Wednesday 020911
Wednesday 020911
Hang clean 10-10-10-10-10
Back Extension and sit-ups for ten minutes
Twelve rounds of:
See instructions for last cycle:
Row 1 minute
Rest 1 minute
Notes:
slow and deliberate on weights to max load,
rest, all out in matched reps for calisthenics,
rest, all out on cardio. Same each day.
This is a default instruction on this pattern.
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Thurday 020912
Thurday 020912
Push-Jerk 10-10-10-10-10
Pull-ups and dips for ten minutes
Three efforts of:
400 meter Run
Rest three minutes
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Friday 020913
Friday 020913
Overhead squat 10-10-10-10-10 reps
Muscle-up for ten minutes
Bike for five minutes
Wod Type: Main Site Daily WODs
Movements: Muscle-UpOverhead Squat
Competitions:
Source:
www.crossfit.com
Sunday 020915
Sunday 020915
Row 1K
Pull-up (max set)
Dumbell Thruster* (21 reps)Dumbell Thruster (21 reps)
Pull-up (max set)
Row 1KThe idea here is to match the numbers of the second half
with the number of the first half. Go through this slowly!
Take as much time as you need.
Work for your best effort in each exercise.
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Saturday 020907
Saturday 020907
Hang Clean 5-5-5-5-5
Pull-ups and Dips, max total in ten minutes
Run 1 mile
Notes:
1. Cleans are at easy pace to maximize lifts
2. Pull-up and dip are in equal numbers.
3. Rest before each of three distinct efforts as needed.
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Sunday 020908
Sunday 020908
Bench Press 5-5-5-5-5
Rope Climb and Push-ups, max total in ten minutes
Row 1,000 meters
Notes:
1. Bench is at easy pace to maximize lifts.
2. Match each rope assent with ten push-ups.
3. Rest before each of the three distinct efforts as needed.
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Monday 020909
Monday 020909
Squat 5-5-5-5-5
Muscle Up for ten minutes
Rope climb for 5 minutesNotes:
1. Back Squat is at easy pace to maximize lifts.
2. Muscle ups will require “friendly boost” to keep you moving.
3. Rest before each of the three distinct efforts as needed
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com