Sunday 020303
Five rounds of:
5 Powerclean
5 Bench press
Wod Type: Main Site Daily WODs
Movements: Bench PressClean
Competitions:
Source:
www.crossfit.com
Main Site Daily WODs
6524 WODS were found
All daily WODS from the CrossFit “Main Site” are listed here.
Saturday 020223
Saturday 020223
Can you perform this sequence every minute on the minute for thirty minutes?
Straight arm, straight body, straight leg pull to inverted hang on pull-up bar.
Lower to normal hang and perform 1 pull-up.
Lower to hang and pull knees to elbows.
Drop and perform 7 squats.
Drop to floor and perform three push-ups.Notes:
Count total circuits completed within thirty minutes. Straight-straight-straight pull to inverted hang is tough curl up enough
to more readily pull to inverted hang then extend the body and lower back
to normal hang "straightened out." Incidentally, this is a whole body workout of immense practicality.
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Sunday 020224
Sunday 020224
Three to five rounds of:
65 pound Powerclean, 20 reps
400 meter Run
65 pound Powerclean, 20 reps
Rest.Notes:
1."Sandbag" the first and try to improve the time
on each of two to four subsequent rounds. Not easy.
2. Ladies, children, and neophytes: 65 pounds is a
fit-man's load for this workout. Reduce the weight
if all twenty reps cannot be performed rapidly,
consistently, and with fluidity.
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Monday 020225
Monday 020225
Seven rounds of:
3 Deadlift
3 Bench press
Wod Type: Main Site Daily WODs
Movements: Bench PressDeadlift
Competitions:
Source:
www.crossfit.com
Tuesday 020219
Tuesday 020219
20 Pull ups
5 Dips
15 Pull ups
10 Dips
5 Pull ups
20 DipsNotes:
1. Move quickly from pull-ups to dips then rest before next pairing.
2. Can you make two, three rounds of this circuit?
Wod Type: Main Site Daily WODs
Movements: Dip/Ring Dip/Tricep DipPull-Up
Competitions:
Source:
www.crossfit.com
Wednesday 020220
Wednesday 020220
1 mile Bike
Rest as needed.
20 inch Box jump, 50 reps.
Rest as needed.
20 pound Wallball, 50 shots
Rest as needed.
Jumping pull-ups, 100 reps.Notes:
1. Add time from all four efforts.
2. Jumping pull-ups are performed starting with about fifteen to twenty
degrees of flexion in the arm and then jump to chin over bar.
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Thursday 020221
Thursday 020221
Deadlift 1-1-1-1-1-1-1-1-1-1, rep
Notes:
1. Start light - go heavy.
2. Rest as needed between sets.
3. Stretch and stay warm between sets.
Wod Type: Main Site Daily WODs
Movements: Deadlift
Competitions:
Source:
www.crossfit.com
Wednesday 020213
Wednesday 020213
Back squat 5-3-1-3-5, reps
Bench press 5-3-1-3-5, reps
Deadlift 5-3-1-3-5, repsNotes.
1. Load up!
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Friday 020215
Friday 020215
800 meter Run
Rest 5 minutes
500 meter Row
Rest 5 minutes.
20 pound Wallball, 50 shots.
REST 5 minutes.
1 mile BikeNotes:
1. Add times for all four efforts.
2. Wallball reps come from full squat and shot is two feet over reach.
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Saturday 020216
Saturday 020216
Five rounds, 21-18-15-12 and 9 reps, for time of:
Back Extensions
Pull ups
Sit ups
DipsNotes:
1. This is 5 "super" sets. Move from Back Extension through to Dips with no rest.
2. After completion of all four exercises for each set, rest as needed.
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com