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
Main Site Daily WODs
6549 WODS were found
All daily WODS from the CrossFit “Main Site” are listed here.
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
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
Friday 020201
Friday 020201
Powerclean 10-10-10-10-10-10-10 reps
Notes:
1. Max load each set.
1. A set ends when the bar rests on the ground for even a second.
Pause at hang or rack positions only
Wod Type: Main Site Daily WODs
Movements: Clean
Competitions:
Source:
www.crossfit.com
Monday 020204
Monday 020204
Deadlift 5-4-4-3-3-3-2-2-2-2-1-1-1-1-1 reps
Wod Type: Main Site Daily WODs
Movements: Deadlift
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
Monday 020128
Monday 020128
Bike ten minutes, hard.
Rest five minutes.
From a standing start, with a dumbbell, perform a Turkish Get-up.
On returning to the stand, perform five one -armed, overhead squats,
switch arms and repeat with the other arm. This is one set.
Repeat with heavier dumbbell. Perform seven sets in this manner.
Bike ten minutes, hard.
Wod Type: Main Site Daily WODs
Movements: Overhead SquatTurkish Get-Up
Competitions:
Source:
www.crossfit.com
Tuesday 020129
Tuesday 020129
Complete as many rounds in 20 minutes as you can of:
Deadlift 5RM
2 Rope climb
Wod Type: Main Site Daily WODs
Movements: DeadliftRope Climb
Competitions:
Source:
www.crossfit.com
Wednesday 020123
Wednesday 020123
Row 1 minute at sub 1:30/500 meter pace,
Row 1 minute at 2:00/500 meter pace alternating for ten minutes.
Rest as needed.
45 pound Push press, 30 seconds, max reps.
Rest 2 minutes.
45 pound Push press 60 seconds, match 30 second effort's rep count.
Rest 2 minutes.
45 pound Push press 90 seconds, again match 30 second effor'ts rep count.
Rest 2 minutes.
45 pound Push press120 seconds, again match 30 second effort's reps count.
Rest as needed.
Row 1 minute at sub 1:30/500 meter pace,
Row 1 minute at 2:00/500 meter pace alternating for ten minutes.
Wod Type: Main Site Daily WODs
Movements: Push Press
Competitions:
Source:
www.crossfit.com