Friday 020315
Back squat 10-10-10-10-10-10-10-10-10-10, reps
Wod Type: Main Site Daily WODs
Movements: Back Squat
Competitions:
Source:
www.crossfit.com
Main Site Daily WODs
6524 WODS were found
All daily WODS from the CrossFit “Main Site” are listed here.
Thursday 020307
Thursday 020307
Sit up 30-25-20,reps
Tabata Squats
Sit up 30-25-20, repsNotes:
1. It's time for a good number of our athletes to complete 20 squats
(full range - of course - the only one's we count)
in each of eight twenty second intervals.
2. Rest as desired between Sit-ups and Tabata Squats."Stick to the basics and when you feel you've mastered them it's time
to start all over again, begin anew - again with the basics -
this time paying closer attention."
- Greg GlassmanHere's Google's search for Tabata Intervals. Study up on this potent interval. Devastatingly efficient! http://www.google.com/search?hl=en&q=tabata+interval
Competitions:
Source:
www.crossfit.com
Friday 020308
Friday 020308
Three to five round for time of:
400 meter Run
20 Push pressNotes:
1. Use load 10 RM load for Push-press."You go for it. All the stops are out. Caution is to the wind, and you're battling
with everything you have. That's the real fun of the game."
- Dan DierdorfHere are abstracts of several interesting studies of note:
http://www.halesoptimumphysique.com/articles/esar.htm
Wod Type: Main Site Daily WODs
Movements: Push PressRun/Running
Competitions:
Source:
www.crossfit.com
Saturday 020309
Saturday 020309
How many pull-ups can you do each minute of twenty minutes?
Notes:
1. The lowest number of pull-ups for any minute of twenty minutes is the score.
2. Use assistance if you still haven't a pull-up."You always have to give 100 percent, because if you don't, someone,
someplace, will give 100 percent and will beat you when you meet."
- Ed MacauleyA city wide pull-up competition for kids - great idea -
http://www.pull-ups-trainer.com/success.htm
There's a glaring inadequacy in most athlete's development that can best be
addressed with the pull-up or chin-up.
Wod Type: Main Site Daily WODs
Movements: Pull-Up
Competitions:
Source:
www.crossfit.com
Monday 020311
Monday 020311
Ten rounds of the couplet:
10 Kettlebell swings
5 Pull upCan you do 10 (20 anyone?) rounds of this couplet without
stopping or stalling at all? (Try anyways, time it.)
Wod Type: Main Site Daily WODs
Movements: Kettlebell SwingPull-Up
Competitions:
Source:
www.crossfit.com
Monday 020304
Monday 020304
Three to five rounds each for time of:
20 inch Box jump, 50 reps
40 Kettlebell swings
30 Sit ups
400 meter Run
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Tuesday 020305
Tuesday 020305
1 Rope Climb
10 Dips (on rings if you've got 'em)
10 Pull-up
15 Push-up
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Wednesday 020227
Wednesday 020227
For time:
1 mile Bike
75 pound Thrusters, 20 reps
1 mile Bike
75 pound Thrusters, 20 repsRest fifteen minutes.
For time:
500 meter Row
75 pound Powerclean, 20 reps
500 meter Row
75 pound Powerclean, 20 repsNotes:
1. We call this "back to back fights." Sub 7 minutes for each
is a good time; sub 6 is amazing
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Thursday 020228
Thursday 020228
Move through this circuit slowly, but steadily, for as long as you can:
1 Rope Climb
4 Ring dips
10 Back Extensions
10 Sit-upsNotes:
1. Anyone good for a full hour of movement?
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Friday 020301
Friday 020301
Back squat 5-5-3-3-1-1-3-3-5-5, reps
Notes:
1. Rest as needed between sets.
2. Max load.
Wod Type: Main Site Daily WODs
Movements: Back Squat
Competitions:
Source:
www.crossfit.com