Main Site Daily WODs

6471 WODS were found

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

Tuesday 010327

Tuesday 010327

Today is metabolic conditioning:

Warm-up through stretching then,

Row 500 meters
Rest 10 minutes
Row 1000 meters
Rest 10 minutes
Row 2000 meters
Rest 10 minutes
Hang from pull-up bar and slowly touch toes to bar 20 times
Back extension 20 reps
Rest 1 minute
50 sit-ups, use ab mat
Back extension 20 reps
Rest 1 minute
25 Pike-ups (laying face up flex rapidly at the hip only touching the toes
before unfolding, minimize trunk flexion)
30 slow reverse back extensions (lie across something dangling legs
and hips freely then slowly without throwing bring legs and hips up to
parallel, hold and relax)

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Deadlift Pull-Up Run/Running Sit-Up Toes-to-Bar/Knees-to-Elbows

Back Extension/Hip Extension Wods Deadlift Wods Pull-Up Wods Run/Running Wods Sit-Up Wods Toes-to-Bar/Knees-to-Elbows Wods

Competitions:

Source: www.crossfit.com

Thursday 010322

Thursday 010322

Jump Rope 300 jumps
Sit-up 30
Back extension 20
Walking Lunge 30 steps
Push-ups 30
Pull-ups 15

Bike 1.5 miles
Ab bench 25% BW X 25
Stiff Legged Deadlift 50% BW X 21
Deadlift 75% BW X 15
Bench-press 75% BW X 12
Upright Row 50% BW X 10

Row 1000 meters
Hollow Rock 1 min
Arch Rock 1 min
Back Squat 75% BW X 15
Push-press 50% BW X 12
Power Clean 50% BW X 10

Calculate loads (BW = body weight) before beginning.
Time entire workout. Shortest time "takes it."

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Back Squat Bench Press Clean Deadlift Lunge Pull-Up Push Press Push-Up Single-Under Sit-Up

Back Extension/Hip Extension Wods Back Squat Wods Bench Press Wods Clean Wods Deadlift Wods Lunge Wods Pull-Up Wods Push Press Wods Push-Up Wods Single-Under Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Friday 010323

Friday 010323

Today is trunk work and a run.

30 sit-ups and 21 back extensions
Run 1 mile for time

No rest between sets for the following:
50 sit-ups
21 back extensions
Hang from bar and slowly raise legs, curl and touch toes to bar 25 times.
Arch rock 1 minute
25 crunches on glute-ham back extension apparatus (upside down on back extension app.)
Stiff-legged deadlift 50 % BW for 25 reps

Stretch

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Curl Deadlift Run/Running Sit-Up Toes-to-Bar/Knees-to-Elbows

Back Extension/Hip Extension Wods Curl Wods Deadlift Wods Run/Running Wods Sit-Up Wods Toes-to-Bar/Knees-to-Elbows Wods

Competitions:

Source: www.crossfit.com

Tuesday 010320

Tuesday 010320

Today we start and end with our calisthenic warm-up and cool down and throw a
little rowing and power cleans in the middle. There's no break between the rowing
and the power cleans. The warm-up and cool down are max or near max rep sets
with lots of rest between efforts. This is a tough one.

Ab bench
Back extensios
Air Squat
Pull-up
Dip
Row 500 meters
Power Clean 21 reps
Rest 5 minutes
Row 500 meters
Power Clean 15 reps
Rest 5 minutes
Row 500 meters
Power Clean 9 reps
Rest 5 minutes
Ab bench
Back extension
Air Squat
Pull-up
Dip

Wod Type: Main Site Daily WODs

Movements: Air Squat Back Extension/Hip Extension Clean Deadlift Pull-Up

Air Squat Wods Back Extension/Hip Extension Wods Clean Wods Deadlift Wods Pull-Up Wods

Competitions:

Source: www.crossfit.com

Wednesday 010321

Wednesday 010321

Five sets of the triple,
Sit-up
Back extension
Bench-press 5-10RM

Move methodically, deliberately, with precise SLOW movement.
Don't hurry; minimize the cardiovascular quality. This is strength training only!
Make each effort a serious challenge.

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Bench Press Sit-Up

Back Extension/Hip Extension Wods Bench Press Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Sunday 010318

Sunday 010318

Today: Find your way to a track with a place for pull-ups.
Often, there will be parallel bars as well as a pull-up bar.
Run 400 meters (once around for those new to the track)
Do 50 pull-ups in as many sets as required
(if you don't have 10 pull-ups, do 200 jumping pull-ups)
Run 400 meters
Do 50 dips or 75 push-ups in as many sets as required
Run 400 meters
Do 75 air squats
Run 400 meters

Ranking based on total time for workout

Wod Type: Main Site Daily WODs

Movements: Air Squat Dip/Ring Dip/Tricep Dip Pull-Up Push-Up Run/Running

Air Squat Wods Dip/Ring Dip/Tricep Dip Wods Pull-Up Wods Push-Up Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Monday 010319

Monday 010319

Back Squat for five sets each at ten reps:
1st Super-slow, 20 seconds round trip
2nd Bottom-to-bottom (rest at bottom, no stop at top)
3rd Ten second pause at bottom of each rep
4th Eyes closed (better use spotter or you'll die)
5th Ease down, EXPLODE-UP!!!
Swim a mile. This is about 30 lengths of a 50-meter pool

Wod Type: Main Site Daily WODs

Movements: Back Squat Swim/Swimming

Back Squat Wods Swim/Swimming Wods

Competitions:

Source: www.crossfit.com

Wednesday 010314

Wednesday 010314

Stretch: back, hips, legs, chest, shoulders.

Trunk flexion: sit-ups.
Trunk extension: back extension.
Hip flexion: knee ups.
Hip extension: air squats.
Push: dips.
Pull: pull-ups.
Weightlifting: deadlift
Row: 2K meters

Stretch: back, hips, legs, chest, shoulders.

See how tough you can make this workout. This is a high intensity training session.
We're just doing one set of each exercise make it a killer! Each set should be a max effort.
No resting during set. Rest as needed between exercises.

Report your efforts for feedback. Include times in your workout, but don't include stretch time in total.

Wod Type: Main Site Daily WODs

Movements: Air Squat Back Extension/Hip Extension Deadlift Dip/Ring Dip/Tricep Dip Pull-Up Run/Running Sit-Up

Air Squat Wods Back Extension/Hip Extension Wods Deadlift Wods Dip/Ring Dip/Tricep Dip Wods Pull-Up Wods Run/Running Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Thursday 010315

Thursday 010315

Start with a calisthenic, whole body, single set per exercise mini-routine.
We will explore dozens of these "mini workout warm-ups". They all contain
elements of hip/trunk flexion & extension, pushing and pulling.

Stretch (hips, legs, back, chest, and shoulders)

Sit-ups
Back extensions
Squats
Rope climb or pull-ups
Dips or push-ups
Clean and Jerk 15,12, and 9 reps (If you need help with this movement contact us.
We offer regular free seminars in the Olympic lifts)

Finish with the same effort coming in.
Sit-ups
Back extensions
Squats
Rope Climb or pull-ups
Dips or Push-ups

Stretch

No metabolic conditioning today. That suggests something about tomorrow to those
of you who are paying attention.

Wod Type: Main Site Daily WODs

Movements: Air Squat Back Extension/Hip Extension Clean Dip/Ring Dip/Tricep Dip Jerk Pull-Up Push-Up Rope Climb Run/Running Sit-Up

Air Squat Wods Back Extension/Hip Extension Wods Clean Wods Dip/Ring Dip/Tricep Dip Wods Jerk Wods Pull-Up Wods Push-Up Wods Rope Climb Wods Run/Running Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Friday 010316

Friday 010316

Row a 2K for a personal best.

We will continue today on our recurrent theme of core-focus.

1) Hanging from the pull-up bar SLOWLY lean back and lift your feet towards your
hands until your tows gently touch the bar. Repeat for a total of twenty times.
2) Arch rock for one minute. If you've forgotten what the arch rock is go to: http://www.audiblefaith.com/artists/rharrell/gympag/condstr.html
(You are supposed to be practicing for the moves on this page regularly anyway!!
3) Fifty sit-ups with substantial support (towel or abmat, etc.) under the lumbar spine.
Knees up and apart, feet together.
4) Thirty back extensions.
5) Hollow Rocks for sixty seconds. Again if you've forgotten: http://www.audiblefaith.com/artists/rharrell/gympag/condstr.html
6) 20 Stiff legged deadlifts. These are performed with an arched back! From the stand,
bow down letting the chest lag behind as far as possible. Do not surrender the arch in
your lower back. Done right you won't get anywhere near the floor with the barbell. If
your mechanics are correct you will feel an extraordinary tightness in the hamstrings.
7) Hold an L for sixty seconds. Repeat two times for a total of three efforts.
8) Twenty five times perform a "hug-a-twinky". If you don't know the movement here it is: http://www.audiblefaith.com/artists/rharrell/gympag/condstr.html

Some of you may be tempted to slough off the moves that you can't perform. You need to
understand that what you can't do here clearly defines your deficiencies as an athlete.
Any reasonably conditioned athlete can do all of these without much difficulty. If you find
a chink in your armor, work daily on correcting it.

Wod Type: Main Site Daily WODs

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

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

Competitions:

Source: www.crossfit.com

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Tuesday 010327

Thursday 010322

Friday 010323

Tuesday 010320

Wednesday 010321

Sunday 010318

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