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Main Site Daily WODs

6524 WODS were found

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

Friday 011228

Friday 011228
65 pound Front squat/ Push Jerk, 3 reps

Rest

85 pound Front squat/ Push Jerk, 3 reps

Rest

105 pound Front squat/ Push Jerk, 3 reps

Rest

125 pound Front squat/ Push Jerk, 3 reps, etc...



Notes:



Women and children can start with 45 lbs. and add ten each set.
Give yourself one point for each set successfully completed with 3 reps.
End with three more reps at the last weight completed with three reps and

work your way back down with two more reps (3,5,7,9...) with each reduction

in weight all the way back to 65 pounds.
Wod Type: Main Site Daily WODs
Movements: Front SquatJerk
Front Squat WodsJerk Wods
Competitions:
Source: www.crossfit.com

Friday 011221

Friday 011221
Five rounds for time of:

Bench press, 10 reps

"L" Rope climb

20 Sit ups



Notes:

1. Pick a 10RM load for bench and use for each set.

2. On rope climb if feet drop below hips on way up or down, climb four times each round.

3. Add one minute to time for each rep below ten on all five sets.

4. Perform sit-ups on glute-ham bench or Roman Chair.
Wod Type: Main Site Daily WODs
Movements: Bench PressRope ClimbSit-Up
Bench Press WodsRope Climb WodsSit-Up Wods
Competitions:
Source: www.crossfit.com

Friday 011214

Friday 011214
Run one minute turn around and run back. "1 in/1 out"

Rest two minutes

Push Jerk 3-5-7 reps

Rest two minutes

"1 in/1 out"

Rest two minutes

Push Jerk 3-5-7 reps



Notes:

1. 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."

2. Pick tough three rep load. Hold for all six sets.

3. Try for same one minute "outspot" on second run. Again record time

"late" on return. Compare to first run.

4. 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: JerkRun/Running
Jerk WodsRun/Running Wods
Competitions:
Source: www.crossfit.com

Monday 011217

Monday 011217
Run one minute turn around and run back. "1 in/1 out"

Rest as needed.

Front Squat / Push-Jerk 3-5-7-5-3 reps

Rest as needed.

"1 in/1 out"



Notes:

1. 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."

2. Pick tough three rep load. Hold for all five sets.

3. Try for same one minute "outspot" on second run. Again record time "late"

on return. Compare to first run.

4. 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: Front SquatJerkRun/Running
Front Squat WodsJerk WodsRun/Running Wods
Competitions:
Source: www.crossfit.com
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