Main Site Daily WODs

6471 WODS were found

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

Monday 010507

Monday 010507

Muscle snatch 15-12-9 reps
with same load and 1 minute between sets.

Five supersets of back extension and sit-ups.
Make each exercise slow and tough.
Add weight to back extension if ready. Go SLOWLY!

Muscle snatch 15-12-9 reps
with same load and 1 minute between sets.

The muscle snatch is a snatch without the dive under the bar.
The idea is to deadlift and as you pass the knees, rapidly explode
the hip and follow through with an explosive pull straight through
to locked out overhead. This snatch is a regular support exercise
from the Olympic lifting repertoire. It places a heavy emphasis on
the upper body compared to the Snatch.

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Deadlift Sit-Up Snatch

Back Extension/Hip Extension Wods Deadlift Wods Sit-Up Wods Snatch Wods

Competitions:

Source: www.crossfit.com

Tuesday 010508

Tuesday 010508

Time five muscle-ups and 50 box jumps on 20" plyo box.

Stretch/rest 20 minutes.

Time five muscle-ups and 50 box jumps on 20" plyo box.

We're interested in both times and decay rate from first to second effort.

If you can't do muscle-ups, substitute fifteen pull-ups and twenty dips for each muscle-up.
If you can't do pull-ups and dips use assistance device (Cybex, Gravitron, etc.)
If you mix muscle-ups and pull-ups/dips report numbers of each with time.

Wod Type: Main Site Daily WODs

Movements: Box Jump Dip/Ring Dip/Tricep Dip Muscle-Up Pull-Up

Box Jump Wods Dip/Ring Dip/Tricep Dip Wods Muscle-Up Wods Pull-Up Wods

Competitions:

Source: www.crossfit.com

Wednesday 010502

Wednesday 010502

Deadlift 5-4-3-2-1 reps (total weight)

Rest 5 minutes

Box jump (20" box) 50 reps in 2 minutes (record time)

Rest 5 minutes

Row 1000 meters (record time)

Submit deadlift total weight, 50 jump time, and 1K row time.

Wod Type: Main Site Daily WODs

Movements: Box Jump Deadlift

Box Jump Wods Deadlift Wods

Competitions:

Source: www.crossfit.com

Thursday 010503

Thursday 010503

Bike hard for ten minutes. (Record distance)
Rest three minutes
One set of pull-ups followed immediately by bench press at body weight.
Rest one minute
Second set of pull-ups followed immediately by bench press at body weight.
Rest one minute
Third set of pull-ups followed immediately by bench press at body weight.
Rest two minutes
"Wall Ball" drill for two minutes, attempt 50 throws
Rest only as long as it takes to complete 50 sit-ups, slow and controlled.
Back extension/glute-ham raise 15 reps followed immediately by
50 sit-ups
Without rest, repeat back ext./glute-ham raise and sit-ups.

This is a hard workout. Try to complete it in less than 40 minutes

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Bench Press Pull-Up Sit-Up Wall Ball Shot

Back Extension/Hip Extension Wods Bench Press Wods Pull-Up Wods Sit-Up Wods Wall Ball Shot Wods

Competitions:

Source: www.crossfit.com

Friday 010504

Friday 010504

No WoD

Wod Type: Main Site Daily WODs

Movements:

Competitions:

Source: www.crossfit.com

Saturday 010505

Saturday 010505

Back extension 15-15-15 slow and pretty. Snake or wave up.
Dumbbell "thruster" from 10" box 20-15-10 max weight each set.
No "rocking up" or "plunking down"
1000 meter row.

(Thruster is a front-squat/push-press combo movement.)

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Front Squat Push Press Thruster

Back Extension/Hip Extension Wods Front Squat Wods Push Press Wods Thruster Wods

Competitions:

Source: www.crossfit.com

Saturday 010428

Saturday 010428

Rope Climb & Handstand, six ascents and twenty minutes of handstand practice.
Squat 4 sets, 10,8,6,4 reps
Row 2000 meters
Jump rope, double under for two minutes.
(Double under is where the rope passes under the legs twice for each jump)
Lunge forty steps, twenty each leg, alternating right and left.
Bench-press body weight for max reps.
Lunge twenty steps, ten each leg, alternating right and left leg with dumbbells totaling 1/3 your weight.
Bench-press body weight for max reps.
Lunge 10 steps, five each leg, alternating right and left leg with dumbbells totaling ½ your weight.
Bench-press body weight for max reps.

Wod Type: Main Site Daily WODs

Movements: Air Squat Bench Press Double-Under Lunge Rope Climb Single-Under

Air Squat Wods Bench Press Wods Double-Under Wods Lunge Wods Rope Climb Wods Single-Under Wods

Competitions:

Source: www.crossfit.com

Monday 010430

Monday 010430

For time:

Jump rope "Double under"; 90 seconds

8 Clean and Jerks; 1/2 body weight

6 Clean and Jerks; 3/4 body weight

4 Clean and Jerks; body weight

(no resting weight on ground)

Jump rope "Double under"; 90 seconds

Wod Type: Main Site Daily WODs

Movements: Clean Double-Under Jerk Single-Under

Clean Wods Double-Under Wods Jerk Wods Single-Under Wods

Competitions:

Source: www.crossfit.com

Tuesday 010501

Tuesday 010501

Three rounds of:
25 Sit-ups
12 Back extension/glute-ham raises
Then,
Three rounds of:
Max set of pull-ups
Max set of push-ups
Walking lunge twenty steps each right and left leg

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Lunge Pull-Up Push-Up Sit-Up

Back Extension/Hip Extension Wods Lunge Wods Pull-Up Wods Push-Up Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Thursday 010426

Thursday 010426

Swim 400 meters three times
Handstand & Pull-up, do as many pull-ups as the number of minutes
it takes you to do twenty handstand push-ups
Deadlift 5 sets all at three reps
Bike 20 sec's on 10 sec's off 8 times

Wod Type: Main Site Daily WODs

Movements:

Competitions:

Source: www.crossfit.com

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Monday 010507

Tuesday 010508

Wednesday 010502

Thursday 010503

Friday 010504

Saturday 010505

Saturday 010428

Monday 010430

Tuesday 010501

Thursday 010426

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