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Main Site Daily WODs

6524 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 ExtensionDeadliftSit-UpSnatch
Back Extension/Hip Extension WodsDeadlift WodsSit-Up WodsSnatch 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 JumpDip/Ring Dip/Tricep DipMuscle-UpPull-Up
Box Jump WodsDip/Ring Dip/Tricep Dip WodsMuscle-Up WodsPull-Up Wods
Competitions:
Source: www.crossfit.com

Thursday 010510

Thursday 010510
Repeat this circuit three times with no rest. Push hard; make each set a worthy effort.

Use your judgement on the reps. Great athletes will make each set a challenge and

execute the movements with great control and technique.



Max heart rates are readily available here. For you fighters, this is a fight.



Bike a fast mile

Sit-ups

Back extension

Max set of pull-ups

Bench press @ body weight

Upright row @ 1/3 body weight

Push-ups
Wod Type: Main Site Daily WODs
Movements: Back Extension/Hip ExtensionBench PressPull-UpPush-UpSit-Up
Back Extension/Hip Extension WodsBench Press WodsPull-Up WodsPush-Up WodsSit-Up 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 ExtensionBench PressPull-UpSit-UpWall Ball Shot
Back Extension/Hip Extension WodsBench Press WodsPull-Up WodsSit-Up WodsWall Ball Shot Wods
Competitions:
Source: www.crossfit.com
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