Sunday 020217
Back sqaut 3-3-3-3-3-3-3-3-3-3, reps
Pace as needed.
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source:
www.crossfit.com
Main Site Daily WODs
6524 WODS were found
All daily WODS from the CrossFit “Main Site” are listed here.
Sunday 020210
Sunday 020210
Muscle ups 3-3-3-3-3-3-3-3-3-3, reps
Notes:
1. If you've not been able to perform the muscle-up yet,
have someone spot/assist you.
2. Rest as needed between sets.
Wod Type: Main Site Daily WODs
Movements: Muscle-Up
Competitions:
Source:
www.crossfit.com
Tuesday 020212
Tuesday 020212
Five rounds each for time of:
400 meter Run
20 Thrusters; 1/2 body weight
15 Pullups
20 Sit ups
Rest as needed.Notes:
1. Time each pass.
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Wednesday 020206
Wednesday 020206
Seven rounds for time of:
5 Pull ups
7 Dips (use rings if you got'em)
1 Rope climb
10 Push ups
12 Back/Hip Extension
15 Sit ups
20 Squats
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Thursday 020207
Thursday 020207
Seven rounds for time of:
5 Pull ups
7 Dips (use rings if you got'em)
1 Rope climb
10 Push ups
12 Back/Hip Extension
15 Sit ups
20 Squats
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Friday 020208
Friday 020208
In any order and within thirty minutes:
Row a 1K, max effort.
Kettlebell Swing max reps (without stopping).
Pull-ups, max reps.Notes:
1. As an indication of the intensity we are looking for and as a challenge,
who out there can perform 50 kettlebell swings with 2 "pood" kettlebell,
row a 3:10 1K, and perform the 30 pull-ups in one set?
If you can you are among the worlds fittest athletes.
2. Submit row time, k'bell reps, and pull-up count for ranking.
Entire workout must finish within thirty minutes. First place wins CrossFit T-shirt.
Wod Type: Main Site Daily WODs
Movements: Kettlebell SwingPull-Up
Competitions:
Source:
www.crossfit.com
Saturday 020209
Saturday 020209
Back squat 5-5-5-3-3-3-1-1-1 reps
Notes:
1. Load up!
Wod Type: Main Site Daily WODs
Movements: Back Squat
Competitions:
Source:
www.crossfit.com
Tuesday 020205
Tuesday 020205
Jump rope for sixty seconds,
rest for sixty seconds.
Continue this for forty minutes
Wod Type: Main Site Daily WODs
Movements: Single-Under
Competitions:
Source:
www.crossfit.com
Wednesday 020130
Wednesday 020130
Row 2000 meters
Rest for 2000 meter time.
Row 1000 meters
Rest for 1000 meter time.
Row 500 metersOR
Run 800 meters
Rest for 800 meters time.
Run 400 meters.
Rest for 400 meters time.
Run 200 meters.
Movements: Run/Running
Competitions:
Source:
www.crossfit.com
Thursday 020131
Thursday 020131
For time:
50 Push-ups
50 Pull-ups
75 Sit-ups
75 Kettlebell Swings, 1 "pood" kettlebell (16kg)
150 Air SquatsPerform in any order. The idea is to perform each in as
few sets as possible. All of the reps from each exercise do not have
to be completed before starting some from another exercise.
Keep track of the reps and tally the total sets to completion.
Note time to completion. Final score is total number of sets
multiplied by time in minutes to completion.Notes:
1. One possible approach is to perform a near max set of push-ups,
go on to the pull-ups, do the same with the sit-ups, etc. After the squats,
go back to the push-ups and run through the list again finishing as much
as you can at each exercise.
2. Seven sets total in ten minutes for a "70" is an excellent score!
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com