Saturday 011020
Seven rounds for time of:
400 meter sprint
400 meter walk
Movements: Run/Running
Competitions:
Source:
www.crossfit.com
Main Site Daily WODs
6549 WODS were found
All daily WODS from the CrossFit “Main Site” are listed here.
Tuesday 011016
Tuesday 011016
50 Sit ups
15 Thrusters
20 Pull ups
12 Thrusters
15 Pull ups
9 Thrusters
10 Pull ups
50 Sit upsNotes:
1. Increase load with each set of Thrusters.
2. This is a fifteen minute workout.
3. A "Thruster" is a deep front squat/push-press combo (where have you been?).
3. Nice.
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Wednesday 011017
Wednesday 011017
Set a bar and load up on a squat rack at your bottom position.
Start from the bottom and return to the bottom with minimal time
at the top. In this manner perform 5 sets of 7 reps.
Now, with the same load perform 5 sets of 7 reps of the
normal "top to top" squat.Notes:
1. We call these first squats "bottom to bottoms."
2. You'll need less than your normal 7RM load for this squat.
3. Of course, as always, perfect form or go home.
Movements: Air Squat
Competitions:
Source:
www.crossfit.com
Friday 011012
Friday 011012
For time:
7 Muscle ups
1000 meter Row
15 Clean and JerksNotes:
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
Competitions:
Source:
www.crossfit.com
Saturday 011013
Saturday 011013
For time:
1000 meter Row
15 Clean and Jerks
7 Muscle upsNotes:
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
Competitions:
Source:
www.crossfit.com
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 upsNotes:
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
Competitions:
Source:
www.crossfit.com
Wednesday 011010
Wednesday 011010
For time:
7 Muscle ups
15 Clean and Jerks
1000 meter RowNotes:
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
Competitions:
Source:
www.crossfit.com
Thursday 011011
Thursday 011011
For time:
15 Clean and Jerks
7 Muscle ups
1000 meter RowNotes:
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
Competitions:
Source:
www.crossfit.com
Friday 011005
Friday 011005
Clean and Jerk, 10 reps
Clean and Jerk, 3 rep.
Snatch, 10 reps
Snatch, 3 reps
Repeat all four setsNotes:
1. Take as much rest as needed between sets.
2. Maximize loads at each set.
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Saturday 011006
Saturday 011006
5k Row
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source:
www.crossfit.com