Main Site Daily WODs

6549 WODS were found

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

Friday 010309

Friday 010309

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.
Jump rope, double under for two minutes.

These are walking lunges, not the ineffective ones!
Submit time and bench press reps for ranking.

Wod Type: Main Site Daily WODs

Movements: Bench Press Double-Under Lunge Single-Under

Bench Press Wods Double-Under Wods Lunge Wods Single-Under Wods

Competitions:

Source: www.crossfit.com

Saturday 010310

Saturday 010310

Today we are swimming. This is a breathing exercise designed to improve

anaerobic performance. We’re taking a bit of a break. Get ready for Monday!!

Swim the entire length of an Olympic Pool underwater.

When able, return surfacing once at about the middle of the pool.

Again, as soon as able cross. This time surfacing only twice, once at

about 1/3 across and again at 2/3 across.

Repeat this pattern 4 times for a total of 5 times or fifteen lengths.

Record your total time to complete the exercise.

Done right, this has much of the feel of drowning. Good luck!

Rankings based on total time to completion. Rest after each pass only as long

as needed to complete the next pass. If you should have to surface more than

the pass requires, rest andrepeat the effort.

Wod Type: Main Site Daily WODs

Movements: Deadlift Swim/Swimming

Deadlift Wods Swim/Swimming Wods

Competitions:

Source: www.crossfit.com

Monday 010312

Monday 010312

Here we go again!!
We're returning to the "CrossFit Challenge":
Apply the "Tabata Interval"
(20 secs of work followed by 10 secs of rest repeated 8 times) to:

Rowing
Squatting
Pull-ups
Push-ups
Sit-ups

For the Rowing record the number of meters you complete in each interval.
For the other exercises record the number of reps you complete in each interval.

You get a minute break between each exercise.
The lowest numbers from each exercise are added for a total score.
This is an extremely challenging workout. It takes exactly 24 minutes to completion.
Your final score is an excellent measure of your total fitness

Wod Type: Main Site Daily WODs

Movements: Air Squat Pull-Up Push-Up Row (Rowing)Sit-Up

Air Squat Wods Pull-Up Wods Push-Up Wods Row (Rowing) Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Tuesday 010313

Tuesday 010313

Today we're on bikes. Find a climb, close to home, of about 1,000 feet.
Tackle this thing with every once of effort you can muster. This is a 100% effort.
Submit/save the time for posterity

The psychological and metabolic benefits of high intensity hill climbing, i.e., competitively
and for time, are enormous. If you don't like it, good. If you think it's fun it's doing you no good.
Be tough, be aggressive.

Wod Type: Main Site Daily WODs

Movements:

Competitions:

Source: www.crossfit.com

Tuesday 010306

Tuesday 010306

200 sit-ups no matter how long it takes. Make them nice!
Stretch thoroughly. Used as a rest to slow down pace and come in to the next phase relatively fresh.
Do 50 dips, with or without assistance. This is a 50RM set, i.e., ideally, 51 should be impossible.
Immediately, run for ten minutes on a “windsprint” bike or a stairclimber at max level.
Rest as needed.
Do 35 dips, with or without assistance. This is a 35RM set, i.e., ideally, 36 should be impossible.
Immediately, run for five minutes on a “windsprint” bike or a stairclimber at max level.
Rest as needed.
Do 20 dips, with or without assistance. This is a 20RM set, i.e., ideally, 20 should be impossible.
Immediately, run for five minutes on a “windsprint” bike or a stairclimber at max level.
200 sit-ups no matter how long it takes. Again, make them nice!

Note: Do as many of the dips as you can without assistance on failure jump to Gravitron
(or like) and complete set with minimal assistance. We are exhausting the pushing function
partially with an eye to making the arm supporting contribution on the bike or stairlcimber
very tough

Wod Type: Main Site Daily WODs

Movements: Air Biking/Assault Biking Dip/Ring Dip/Tricep Dip Sit-Up

Air Biking/Assault Biking Wods Dip/Ring Dip/Tricep Dip Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Wednesday 010307

Wednesday 010307

Row 5k

Wod Type: Main Site Daily WODs

Movements:

Competitions:

Source: www.crossfit.com

Sunday 010304

Sunday 010304

This is an amazingly complete workout in only twenty-four minutes.

Set-up the rower for intervals of twenty seconds work and ten seconds rest.
Set the rower to display meters in the lower window. Go all out on the first effort.
On subsequent efforts work to capture as many meters as in the first effort.

In the same interval pattern, 20on/10off X 8,
Squat (air squat).
Same interval pull-ups.
Same interval push-ups.
Same interval sit-ups.

If you transition from one exercise to the next in ten seconds, this is a
twenty-minute workout. For all but the best athletes this will be all but impossible.

Transition from one exercise to the next as quickly as you can. One-minute maximum
transition break! No ranking will be considered for total time that exceeds twenty-four minutes.

Ranking is based on least number of meters in each of eight rowing intervals, and least
reps in each of eight intervals for each of the other four exercises.

Submission includes five numbers: least number of meters in rowing, least number of squats,
least number of pull-ups, least number of push-ups, and least number of sit-ups.

Wod Type: Main Site Daily WODs

Movements: Air Squat Pull-Up Push-Up Row (Rowing)Sit-Up

Air Squat Wods Pull-Up Wods Push-Up Wods Row (Rowing) Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Monday 010305

Monday 010305

Today we are going to run and deadlift.
This was reported to be a pernicious combination last week,
so here it is again! (Just for you, Garth)

Run 200 meters, then immediately
Deadlift 10 RM load (a load you can lift ten times but not eleven) 10X
Rest as needed

Run 400 meters, then immediately
Deadlift 5 RM load 5X
Rest as needed

Run 600 meters, then immediately
Deadlift 3 RM load 3X
Rest as needed

Run 800 meters, then immediately
Deadlift 1RM load 1X
Done
These are max efforts at each lift. The runs are all-out, no whimping out!
The entire workout must be completed within an hour. No exceptions.

Wod Type: Main Site Daily WODs

Movements: Deadlift Run/Running

Deadlift Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Wednesday 010228

Wednesday 010228

Swim leisurely for thirty minutes. Make this relaxing. If you're not a strong swimmer
this may be more difficult. In that case, you need the exposure.

If you are tempted to do more, either you've been loafing or you're just tuning in.
This is a much-needed break for the athletes in synch with the program.

Wod Type: Main Site Daily WODs

Movements: Swim/Swimming

Swim/Swimming Wods

Competitions:

Source: www.crossfit.com