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Main Site Daily WODs

6524 WODS were found

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

Monday 011015

Monday 011015
50 Sit-ups.

Deadlift moderate load, 15 reps (use full size plates).

Push-ups off dumbbells, 25 reps.

Deadlift same load with 25 pound plates, 15 reps

Push-ups off dumbbells, 20 reps.

Deadlift same load with 10 pound plates, 15 reps

Push-ups off dumbbells, 15 reps

Deadlift same load with 5 pound plates, 15 reps

Push-ups off dumbbells, 10 reps

50 Sit ups



Notes:

1. The idea with the deadlifts is to increase the range of motion

CAREFULLY with increasingly deeper (smaller plates) deadlifts.

2. Use super-strict form on the push-ups and sink LOW!

3. Move through with little to no rest.
Wod Type: Main Site Daily WODs
Movements: DeadliftPush-UpSit-Up
Deadlift WodsPush-Up WodsSit-Up Wods
Competitions:
Source: www.crossfit.com

Wednesday 011010

Wednesday 011010
For time:

7 Muscle ups

15 Clean and Jerks

1000 meter Row



Notes:

1. Notice the variation on this theme through the week.

2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.

3. Record time for comparisons M-T-W-Th-F-Sa.

4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
Wod Type: Main Site Daily WODs
Movements: CleanDip/Ring Dip/Tricep DipJerkMuscle-UpPull-Up
Clean WodsDip/Ring Dip/Tricep Dip WodsJerk WodsMuscle-Up WodsPull-Up Wods
Competitions:
Source: www.crossfit.com

Thursday 011011

Thursday 011011
For time:

15 Clean and Jerks

7 Muscle ups

1000 meter Row



Notes:

1. Notice the variation on this theme through the week.

2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.

3. Record time for comparisons M-T-W-Th-F-Sa.

4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
Wod Type: Main Site Daily WODs
Movements: CleanDip/Ring Dip/Tricep DipJerkMuscle-UpPull-Up
Clean WodsDip/Ring Dip/Tricep Dip WodsJerk WodsMuscle-Up WodsPull-Up Wods
Competitions:
Source: www.crossfit.com

Monday 011008

Monday 011008
For time:

1000 meter Row

7 Muscle ups

15 Clean and Jerk; body weight



Notes:

1. Notice the variation on this theme through the week.

2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.

3. Record time for comparisons T-W-Th-F-Sa.

4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
Wod Type: Main Site Daily WODs
Movements: CleanDip/Ring Dip/Tricep DipJerkMuscle-UpPull-Up
Clean WodsDip/Ring Dip/Tricep Dip WodsJerk WodsMuscle-Up WodsPull-Up Wods
Competitions:
Source: www.crossfit.com

Tuesday 011009

Tuesday 011009
For time:



15 Clean and Jerks; body weight

1000 meter Row

7 Muscle ups



Notes:

1. Notice the variation on this theme through the week.

2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.

3. Record time for comparisons T-W-Th-F-Sa.

4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
Wod Type: Main Site Daily WODs
Movements: CleanDip/Ring Dip/Tricep DipJerkMuscle-UpPull-Up
Clean WodsDip/Ring Dip/Tricep Dip WodsJerk WodsMuscle-Up WodsPull-Up Wods
Competitions:
Source: www.crossfit.com

Wednesday 011003

Wednesday 011003
Run 800 meters

Glute Ham developer Bench Press, 15-15-15-15-15 reps

Run 800 meters



Notes:

1. Be very careful, you may break in two if you attempt too big a load.

2. Use light dumbbells if O'bar is too heavy.

3. Don't rush the movement.

4. Start Bench press after recovering somewhat from the first run.

5. Start second run immediately after Bench press.
Wod Type: Main Site Daily WODs
Movements: Bench PressRun/Running
Bench Press WodsRun/Running Wods
Competitions:
Source: www.crossfit.com
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