Main Site Daily WODs

6549 WODS were found

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

Monday 010903

Monday 010903

Three rounds of:
20 Walking Lunges; with dumbbells totaling 1/3 your bodyweight
20 Thrusters
20 Pull-ups
Rest three minutes.

Notes:
1. Measure your pace so that “Thrusters” begin directly under your pull-up bar.
2. Each step of the lunge should drop the trailing knee so that it "kisses" the ground.
3. "Thrusters" begin in a deep squat and end in full hip, leg, and arm extension.
4. No crappy pull-ups. Adam's apple to bar at top, arms completely extended at bottom.
5. The twenty pull-ups are consecutive pull-ups. You don't come down from the bar
until they're done. Have someone assist you minimally if assistance is required.

Wod Type: Main Site Daily WODs

Movements: Air Squat Lunge Pull-Up Thruster

Air Squat Wods Lunge Wods Pull-Up Wods Thruster Wods

Competitions:

Source: www.crossfit.com

Monday 010827

Monday 010827

Tabata Squat
Handstand walk; 4 minutes
Repeat.

Note:
If you can't walk on your hands hold a handstand
for as much of the 4 minutes as possible.

Wod Type: Main Site Daily WODs No Equipment (Home Wods)

Movements: Air Squat Handstand Walk

Air Squat Wods Handstand Walk Wods

Competitions:

Source: www.crossfit.com

Tuesday 010828

Tuesday 010828

Three rounds for time of:
15 Glute Ham Developer Med Ball Sit ups
15 Pull ups

Notes:
Lay back to horizontal with a medicine ball held overhead
(we're using an 8 pounder for this).
Quickly sit-up and throw the ball forward and level to the ground.
At the start, the medicine ball should be closer to the
ground than the head or shoulders

Wod Type: Main Site Daily WODs

Movements: Pull-Up Sit-Up

Pull-Up Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Wednesday 010829

Wednesday 010829

Three rounds for time of:
1000 meter Row
1/2 bodyweight Push jerk, 21 reps

Wod Type: Main Site Daily WODs

Movements: Jerk

Jerk Wods

Competitions:

Source: www.crossfit.com

Thursday 010830

Thursday 010830

Snatch, 15 reps
Knees to Elbows , 15 reps
Snatch, 10 reps
Snatch, 10 reps
15 Knees to Elbows
Snatch, 5 reps
Snatch, 5 reps
Snatch, 5 reps
Knees to Elbows, 15 reps

Wod Type: Main Site Daily WODs

Movements: Snatch Toes-to-Bar/Knees-to-Elbows

Snatch Wods Toes-to-Bar/Knees-to-Elbows Wods

Competitions:

Source: www.crossfit.com

Saturday 010825

Saturday 010825

1 set of Clean and Jerk @ 5 RM
3 sets of Clean and Jerk @ 3 RM
5 sets of Clean and Jerk @ 1 RM

Wod Type: Main Site Daily WODs

Movements: Clean Jerk

Clean Wods Jerk Wods

Competitions:

Source: www.crossfit.com

Thursday 010823

Thursday 010823

For time:
5 RM Squat
10 Knees to elbows
3 RM Squat
10 knees to elbows
1 RM Squat
10 knees to elbows

Notes:
1) A 5 RM Squat is a load that you can squat 5 times but not 6.

Wod Type: Main Site Daily WODs

Movements: Air Squat Toes-to-Bar/Knees-to-Elbows

Air Squat Wods Toes-to-Bar/Knees-to-Elbows Wods

Competitions:

Source: www.crossfit.com

Friday 010824

Friday 010824

1000 meter Row @ 15 SPM
1000 meter Row @ 25 SPM
1000 meter Row@ 35 SPM

Notes:
1. "SPM" is strokes per minute.
2. SPM is found in the upper right hand corner of the C2 Rower.
3. Rest/Stretch ten minutes between efforts.
4. In each case row the best time you can within the stroke count indicated.

Wod Type: Main Site Daily WODs

Movements:

Competitions:

Source: www.crossfit.com

Monday 010820

Monday 010820

Three rounds for time of:
20 pound Wall ball, 25 shots
15 Pull-ups

Notes:
1. The Wall-ball drill is a front squat push press throw towards a
spot on the wall about two feet above max reach. On rebound catch,
recoil to squat and immediately squat, throw, catch, repeat.
2. Time workout for all three rounds

Wod Type: Main Site Daily WODs

Movements: Air Squat Front Squat Pull-Up Push Press Wall Ball Shot

Air Squat Wods Front Squat Wods Pull-Up Wods Push Press Wods Wall Ball Shot Wods

Competitions:

Source: www.crossfit.com