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Main Site Daily WODs

6549 WODS were found

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

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: DeadliftRun/Running
Deadlift WodsRun/Running Wods
Competitions:
Source: www.crossfit.com

Saturday 010224

Saturday 010224
Rope Climb X 3

Box Jump 2mins (50 jumps @ 20" box)

21 Dips

Box Jump 90secs (40 jumps @ 20" box)

15 Dips

Box Jump 60 secs (30 jumps @ 20" box)

12 Dips

Box Jump 30 secs (20 jumps @ 20" box)

9 Dips

Rope Climb X 3



Submit time for completion of entire workout. Ranking requires completion of jumps

on time and at height. CrossFit rope is 13ft.



Though the "Workout of the Day" is designed to meet the needs of elite athletes

readying for the highest levels of competition, they can be toned down to provide

an acceptable challenge for even the novice exerciser. Choose lighter loads,

reduce reps, slow the pace, and substitute one pulling, pushing, or leg exercise

for tamer versions of the same function. If you need help or ideas for moderating

these workouts let us know by email at [email protected]



The "Workout of the Day" is engineered to elicit an adaptive response consistent

with the CrossFit philosopy (see CrossFit Foundations).



Following the workout daily provides a substantial volume of exercise at HIGH

intensity while minimizing the likliehood of burnout and overtraining or orthopedic

over-stress. Considerable thought and energy has been given to the precise order

and nature of the workouts. Alterations of this pattern potentially risks burnout,

injury, or gaps in your fitness.
Wod Type: Main Site Daily WODs
Movements: Box JumpDip/Ring Dip/Tricep DipRope Climb
Box Jump WodsDip/Ring Dip/Tricep Dip WodsRope Climb Wods
Competitions:
Source: www.crossfit.com

Sunday 010225

Sunday 010225
1) Bike 20 minutes at a warm-up pace.

We are doing three sets of back squats at twenty-one reps each.

Choose a weight that you feel you can handle comfortably for

twenty-one reps of regular back squats. These specialized movements

are tough! Make damned sure you warm-up thoroughly with "air squats"

and stretching first.

2) "Power squat":

Lower and rise as quickly as you can while maintaining PERFECT form.

Repeat 20 times.

3) "Bottom to bottom":

Lower to full squat position (thighs parallel to floor), hold for a full ten

seconds, rise and immediately upon full extension of hip and leg return to

bottom and hold for ten seconds. Repeat 20 times.

4) "Super slow":

Take twenty seconds to reach bottom and twenty seconds to reach top

again. Repeat 20 times.

5) Finally, how long can you maintain a 2:00 min. 500-meter pace average?

Set the rower for "Avg 500 meter pace" and stop and record the time at the

instant you fall under the 2:00 minute average (2:00 for men and 2:10 for women).
Wod Type: Main Site Daily WODs
Movements: Air SquatBack SquatDeadlift
Air Squat WodsBack Squat WodsDeadlift Wods
Competitions:
Source: www.crossfit.com

Monday 010226

Monday 010226
If nobody minds, we'll give the legs a little break today-



How many pull-ups can you do in an hour?



Success comes here by pacing and not going to failure on any set.

Rankings will be by weight class.



Don't be foolish and fill in with any met-con (cardio) or other work.

You don't know what looms! Also, if you're current with the path

the other athletes have been following and your intensity has been

worthy of your best efforts you are long overdue for a reduced

metabolic load.



Our "Workout of the Day" is engineered with great dilligence to care for

ALL of your fitness needs. If some days seem too easy that is because

workouts either before or coming are tortuous and the backing off is

warranted. We are feeding you a regimen that represents the ultimate

challenge for the world's best athletes.



If you are concurrently training for sport, like most of our athletes, temper

your efforts to allow for successful sport training. This is a learned skill

requiring a finely honed sense of self. On the days when your sports

training regimen is lighter, tear it up with our strength and conditioning

workout. On days when your sports training regimen is tough, moderate

your efforts. Many of our athletes are able to engage the "Workout of the Day"

right up to and during competition by just "going through the motions" while

still "doing" the daily workout.



Again, the "Workout of the Day" is designed to accomodate additional sport

training, recreational activity, or stand alone by simply modulating the intensity

of your effort. If you need help with this concept email at [email protected]

and one of our coaches will gladly help you come to terms with this.
Wod Type: Main Site Daily WODs
Movements: DeadliftPull-UpSki (Skiing on Ski Erg)
Deadlift WodsPull-Up WodsSki (Skiing on Ski Erg) Wods
Competitions:
Source: www.crossfit.com

Tuesday 010227

Tuesday 010227
We are due for a little circuit work. Circuit training is an excellent test

of your overall fitness. At CrossFit intensities it becomes debilitating.

We use it sparingly and go all out! This is "combat" or "getting out of

the burning building" fitness.



Decide loads and assistance (if absolutely necessary to get ALL reps)

before starting. Be smart, shelve your ego and shoot for rapid completion

with NO rest. Submit record of total time, weights for each lift, and

assistance (if needed on pull-ups and dips). Set up recording sheet

ahead of time. Rip!!



Bike for 3 miles

Twenty ball-squats (20 lb. Med ball)

Twenty push-ups

Twenty pull-ups



Row 500 meters

Box step up (20") with dumbbells, 25 right , 25 left

Bench-press 15 reps

Rope climb



Jump rope 200 jumps

Lunge 20 steps alternating right-left

Push-press 15 reps

Upright row 15 reps



Run 800 meters (app. ½ mile)

Deadlift 15 reps

Twenty dips

Twenty power-cleans



Box Jump (20") 50 jumps

Dumbbell "Thruster" (Deep front squat/push-press) 20 reps

Twenty push-ups

Twenty pull-ups
Wod Type: Main Site Daily WODs
Movements: Air SquatBench PressBox JumpBox Step-UpCleanDeadliftDip/Ring Dip/Tricep DipFront SquatLungePull-UpPush PressPush-UpRope ClimbRun/RunningSingle-UnderThruster
Air Squat WodsBench Press WodsBox Jump WodsBox Step-Up WodsClean WodsDeadlift WodsDip/Ring Dip/Tricep Dip WodsFront Squat WodsLunge WodsPull-Up WodsPush Press WodsPush-Up WodsRope Climb WodsRun/Running WodsSingle-Under WodsThruster Wods
Competitions:
Source: www.crossfit.com

Wednesday 010221

Wednesday 010221
Row 500 meters

Rest as needed

Deadlift max at 15 reps, immediately on last rep, come up and...

Max set of pull-ups.

Rest as needed.

Repeat deadlift set again, come up immediately on last rep and...

Max set of pull-ups.

Rest as needed.

Repeat deadlift set again, come up immediately on last rep and...

Max set of pull-ups

Rest as needed.

Row 500 meters
Wod Type: Main Site Daily WODs
Movements: DeadliftPull-Up
Deadlift WodsPull-Up Wods
Competitions:
Source: www.crossfit.com

Friday 010223

Friday 010223
Hollow Rock for 1 Minute

(Lie on your back, place your arms overhead, and rock smoothly

back and forth like a rocking chair.)

Arch Rock for 1 Minute

(Lie on your stomach, place your arms overhead, lift your heels

with straight legs, and rock smoothly back and forth like a rocking chair.)

Ten one legged squats, left leg

(Hold your jump rope strung over your pull-up bar for balance and

assistance if you've not developed the fitness for this yet.)

Ten one legged squats, right leg

(Same assistance if needed.)

Repeat the above twice for a total of three circuits.
Wod Type: Main Site Daily WODs
Movements: PistolPull-UpRun/RunningSingle-Under
Pistol WodsPull-Up WodsRun/Running WodsSingle-Under Wods
Competitions:
Source: www.crossfit.com

Tuesday 010220

Tuesday 010220
Bike 5 mins hard.

Dumbbell Bench-press 15 reps.



Bike 5 mins hard.

Dumbbell Bench-press 15 reps.



Bike 5 mins hard.

Dumbbell Bench-press 15 reps.



After a warm-up make your first effort a heroic effort on the bike

and record the distance. Take any rest needed and give the best

dumbbell bench-press you can at fifteen reps or less. Again, rest

as long as you want then repeat both efforts. Use the same

weight for each bench press set.



If the first cycling and bench-press effort are true max efforts, then

the second and third efforts are not repeatable no matter how long the rest.



To test the quality of the first efforts and demonstrate the point of the

workout take a LONG break after each couplet.



Keep the rest between cycle effort and bench-press constant for each couplet.
Wod Type: Main Site Daily WODs
Movements: Bench Press
Bench Press Wods
Competitions:
Source: www.crossfit.com
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