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Main Site Daily WODs

6474 WODS were found

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

Friday 211119

Friday 211119
10 rounds for time of:



1 power snatch

3 overhead squats



♀ 125 lb.  ♂ 185 lb.



Post time to comments.

Compare 180225.





Scaling:

This workout contains a high volume of weightlifting at a moderately heavy load. Reduce the weight but try to perform the prescribed reps. Today’s workout offers a good opportunity to focus on mechanics in your snatch and overhead squat.



Intermediate Option:

 10 rounds for time of:

1 power snatch

3 overhead squats



♀ 95 lb.  ♂ 135 lb.



Beginner Option:

10 rounds for time of:

1 power snatch

3 overhead squats



♀ 35 lb.  ♂ 45 lb.
Wod Type: For TimeMain Site Daily WODs
Movements: Overhead SquatSnatch
Overhead Squat WodsSnatch Wods
Competitions:
Source: www.crossfit.com

Thursday 211118

Thursday 211118
Jerry

For time:



Run 1 mile

Row 2,000 meters

Run 1 mile



Post time to comments.

Compare to 200702.





Scaling:

This workout should feel similar to a 5k run or row effort, and fall into a similar time domain. Intermediate athletes can do this workout as prescribed.



Beginner Option:

For time:

Run 800 meters

Row 1,000 meters

Run 800 meters
Wod Type: For TimeMain Site Daily WODs
Movements: Row (Rowing)Run/Running
Row (Rowing) WodsRun/Running Wods
Competitions:
Source: www.crossfit.com

Monday 211115

Monday 211115
Complete as many rounds as possible in 20 minutes of:



20 medicine-ball cleans

60 double-unders



♀ 14-lb. ball  ♂ 20-lb. ball



Post rounds completed to comments.

Compare to 180112.





Scaling:

Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders is also high in this conditioning workout. If you can do them, this is a good opportunity to practice large sets while fatigued; if you struggle with double-unders, reduce the reps so you can keep moving and don't stall on the rope.



Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

20 medicine-ball cleans

30 double-unders



♀ 10-lb. ball  ♂ 14-lb. ball



Beginner Option:

Complete as many rounds as possible in 10 minutes of:

10 medicine-ball cleans

60 single-unders
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: CleanDouble-Under
Clean WodsDouble-Under Wods
Competitions:
Source: www.crossfit.com

Sunday 211114

Sunday 211114
21-15-9 reps for time of:



Deadlifts

Strict ring dips



♀ 185 lb.  ♂ 275 lb.



Post time to comments.

Compare to 160118.





Scaling:

Reduce the load in order to complete each round in 3-4 sets. Similarly, choose a ring dip modification that allows you to complete each round in 3-4 sets, with solid mechanics.



Intermediate Option:

 21-15-9 reps for time of:

Deadlifts

15-12-9

Strict ring dips



♀ 165 lb.  ♂ 245 lb.



Beginner Option:

21-15-9 reps for time of:

Deadlifts

Assisted push-ups

♀ 65 lb.  ♂ 95 lb.
Wod Type: For TimeMain Site Daily WODs
Movements: DeadliftDip/Ring Dip/Tricep Dip
Deadlift WodsDip/Ring Dip/Tricep Dip Wods
Competitions:
Source: www.crossfit.com

Thursday 211111

Thursday 211111
Maxton

With a weight vest, 13 rounds for time of:



8 strict pull-ups

26 box step-ups

21 burpees



♀ 14-lb. vest, 20-in. box

♂ 20-lb. vest, 24-in. box



Post time to comments.





Scaling:

This is a high volume Hero workout. Newer athletes should reduce the rounds. Intermediate athletes can choose to not wear a vest while preserving the reps and movements.



Intermediate Option:

13 rounds for time of:

8 strict pull-ups

26 box step-ups

21 burpees



♀ 20-in. box

♂ 24-in. box



Beginner Option:

5 rounds for time of:

4 assisted pull-ups

13 box step-ups

11 burpees
Wod Type: For TimeMain Site Daily WODs
Movements: Box Step-UpBurpeePull-Up
Box Step-Up WodsBurpee WodsPull-Up Wods
Competitions:
Source: www.crossfit.com

Wednesday 211110

Wednesday 211110
Back squat 5-5-5-5-5 reps



Post loads to comments.

Compare to 210725.





Scaling:

Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
Wod Type: For LoadMain Site Daily WODs
Movements: Back Squat
Back Squat Wods
Competitions:
Source: www.crossfit.com

Monday 211108

Monday 211108
15-12-9-6-3 reps for time of:



Power cleans

Bar-facing burpees



♀ 95 lb.   ♂ 135 lb.



Post time to comments.

Compare to 110902.





Scaling:

This is a fast burner. Choose a weight on the power clean that allows you to hold on for unbroken sets. Newer athletes should focus on proper mechanics. Push hard on the burpees.



Intermediate Option:

 15-12-9-6-3 reps for time of:

Power cleans

Bar-facing burpees



♀ 75 lb.   ♂ 115 lb.



Beginner Option:

15-12-9-6-3 reps for time of:

Power cleans

Bar-facing burpees



♀ 35 lb.   ♂ 45 lb.
Wod Type: For TimeMain Site Daily WODs
Movements: BurpeeClean
Burpee WodsClean Wods
Competitions:
Source: www.crossfit.com

Sunday 211107

Sunday 211107
Complete as many rounds as possible in 15 minutes of:



Row 25 calories

25 GHD sit-ups

15 box jumps



♀ 24-in. box ♂ 30-in. box



Post rounds completed to comments.





Scaling:

Choose a box that is higher than the last time we did box jumps. Beginning athletes can use warm-up time to allow for controlled exposure to the GHD, while choosing abmat sit-ups for the workout portion.



Intermediate Option:

 Complete as many rounds as possible in 15 minutes of:

Row 25 calories

15 GHD sit-ups

15 box jumps



♀ 24-in. box ♂ 30-in. box



Beginner Option:

Complete as many rounds as possible in 10 minutes of:

Row 20 calories

20 sit-ups

15 box jumps



♀ 14-in. box ♂ 20-in. box
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: Box JumpGHD Sit-UpRow (Rowing)
Box Jump WodsGHD Sit-Up WodsRow (Rowing) Wods
Competitions:
Source: www.crossfit.com
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