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Main Site Daily WODs

6549 WODS were found

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

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
Kettlebell Swing WodsPull-Up Wods
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 Squats



Perform 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
Movements: Air SquatKettlebell SwingPull-UpPush-UpRun/RunningSit-Up
Air Squat WodsKettlebell Swing WodsPull-Up WodsPush-Up WodsRun/Running WodsSit-Up Wods
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
Push Press Wods
Competitions:
Source: www.crossfit.com
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