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Main Site Daily WODs

6474 WODS were found

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

Saturday 211106

Saturday 211106
Complete as many rounds in 12 minutes as you can of:



5 front squats

10 chest-to-bar pull-ups

20 double-unders



♀ 125 lb. ♂ 185 lb.



Post rounds completed to comments.

Compare to 100609.





Scaling:

Reduce the load on the front squat and modify the pull-up so that you can complete the earlier rounds unbroken.



Intermediate Option:

 Complete as many rounds in 12 minutes as you can of:

5 front squats

7 chest-to-bar pull-ups

20 double-unders



♀ 105 lb. ♂ 165 lb.



Beginner Option:

Complete as many rounds in 12 minutes as you can of:

5 front squats

10 jumping pull-ups

20 single-unders



♀ 55 lb. ♂ 75 lb.
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: Double-UnderFront SquatPull-Up
Double-Under WodsFront Squat WodsPull-Up Wods
Competitions:
Source: www.crossfit.com

Thursday 211104

Thursday 211104
Nate

Complete as many rounds as possible in 20 minutes of:



2 muscle-ups

4 handstand push-ups

8 kettlebell swings



♀ 1.5-pood kettlebell

♂ 2-pood kettlebell



Post rounds completed to comments.

Compare to 180905.





Scaling:

This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.



Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

2 assisted muscle-ups

4 assisted handstand push-ups

8 kettlebell swings



♀ 1-pood kettlebell

♂ 1.5-pood kettlebell



Beginner Option:

Complete as many rounds as possible in 20 minutes of:

4 assisted pull-ups

4 assisted dips

4 assisted handstand push-ups

8 kettlebell swings



♀ 12-kg kettlebell

♂ 16-kg kettlebell
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: Handstand Push-UpKettlebell SwingMuscle-Up
Handstand Push-Up WodsKettlebell Swing WodsMuscle-Up Wods
Competitions:
Source: www.crossfit.com

Wednesday 211103

Wednesday 211103
For time:



150 squats

50 V-ups

120 squats

40 V-ups

90 squats

30 V-ups



Post time to comments.





Scaling:

Reduce the reps on squats so that each set can be completed in a few sets, and similarly, reduce or modify the v-up to allow you to keep moving through with minimal rest. Intermediate athletes can do this workout as prescribed.



Beginner Option:

For time:

60 squats

25 sit-ups

40 squats

20 sit-ups

20 squats

15 sit-ups
Wod Type: For TimeMain Site Daily WODsNo Equipment (Home Wods)
Movements: Air Squat
Air Squat Wods
Competitions:
Source: www.crossfit.com

Tuesday 211102

Tuesday 211102
With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.



Post heaviest load for the snatch, clean, and deadlift to comments.

Compare to 180908.





Scaling:

This workout contains many reps of heavy weightlifting. Intermediate athletes can complete this as prescribed. Newer athletes should ignore the clock and spend more time practicing each lift.



Beginner Option:

Snatch 1-1-1-1-1 reps

Clean 1-1-1-1-1 reps

Deadlift 1-1-1-1-1 reps
Wod Type: For TimeMain Site Daily WODs
Movements: CleanDeadliftSnatch
Clean WodsDeadlift WodsSnatch Wods
Competitions:
Source: www.crossfit.com

Sunday 211031

Sunday 211031
Complete as many rounds as possible in 15 minutes of:



25 toes-to-bars

50-calorie row

75 push-ups

50 box jumps

25 pull-ups



♂ use a 24-in. box

♀ use a 20-in. box



Post rounds completed to comments.





Scaling:

Choose modifications that allow you to complete large sets and take minimal rest. Intermediate athletes can do this workout as prescribed.



Beginner Option:

Complete as many rounds as possible in 15 minutes of:

15 hanging knee raises

25-calorie row

35 knee push-ups

25 box jumps

15 pull-ups



♂ use a 16-in. box

♀ use a 12-in. box
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: Box JumpPull-UpPush-UpRow (Rowing)Toes-to-Bar/Knees-to-Elbows
Box Jump WodsPull-Up WodsPush-Up WodsRow (Rowing) WodsToes-to-Bar/Knees-to-Elbows Wods
Competitions:
Source: www.crossfit.com

Friday 211029

Friday 211029
For time:



4 legless rope climbs

40 single-leg squats, alternating

40 dumbbell snatches, alternating

3 legless rope climbs

30 single-leg squats, alternating

30 dumbbell snatches, alternating

2 legless rope climbs

20 single-leg squats, alternating

20 dumbbell snatches, alternating

1 legless rope climb

10 single-leg squats, alternating

10 dumbbell snatches, alternating



♀ 35-lb. DB ♂ 50-lb. DB



Post time to comments.





Scaling:

Watch  “Pistol Variations” and practice proper technique in the single-leg squats. Reduce or modify the rope climbs to something that allows you to keep moving throughout.



Intermediate Option:

 For time:

3 legless rope climbs

30 single-leg squats, alternating

30 dumbbell snatches, alternating

2 legless rope climbs

20 single-leg squats, alternating

20 dumbbell snatches, alternating

1 legless rope climbs

10 single-leg squats, alternating

10 dumbbell snatches, alternating

1 rope climb

5 single-leg squats, alternating

5 dumbbell snatches, alternating



♀ 25-lb. DB ♂ 35-lb. DB



Beginner Option:

For time:

3 rope climbs, lying to standing

30 squats, alternating

30 dumbbell snatches, alternating

2 rope climbs, lying to standing

20 squats, alternating

20 dumbbell snatches, alternating

1 rope climb, lying to standing

10 squats, alternating

10 dumbbell snatches, alternating

1 rope climb, lying to standing

5 squats, alternating

5 dumbbell snatches, alternating



♀ 10-lb. DB ♂ 15 lb.-DB
Wod Type: For TimeMain Site Daily WODs
Movements: PistolRope ClimbSnatch
Pistol WodsRope Climb WodsSnatch Wods
Competitions:
Source: www.crossfit.com

Wednesday 211027

Wednesday 211027
Complete as many reps as possible in 8 minutes of:

Shoulder presses at 75/115 lb.

Each time you break, perform 50 double-unders



Rest 4 minutes



Then, complete as many reps as possible in 8 minutes of:

Hang power cleans at 135/205 lb.

Each time you break, perform 30 squats



Post number of presses and cleans completed to comments.
Compare to 150518.





Scaling:

Today’s workout takes a bit of strategy. Choose weights that allow you to complete large sets, but avoid going to failure.



Intermediate Option:

Complete as many reps as possible in 8 minutes of:

Shoulder presses at 65/95 lb.

Each time you break, perform 35 double-unders



Rest 4 minutes



Then, complete as many reps as possible in 8 minutes of:

Hang power cleans at 115/175 lb.

Each time you break, perform 30 squats



Beginner Option:

Complete as many reps as possible in 5 minutes of:

Shoulder presses at 35/45 lb.

Each time you break, perform 50 single-unders



Rest 4 minutes



Then, complete as many reps as possible in 5 minutes of:

Hang power cleans at 65/95 lb.

Each time you break, perform 20 squats
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: Air SquatCleanDouble-UnderStrict Press (Shoulder Press)
Air Squat WodsClean WodsDouble-Under WodsStrict Press (Shoulder Press) Wods
Competitions:
Source: www.crossfit.com

Tuesday 211026

Tuesday 211026
3 rounds for time of:



Run 800 meters

50 deadlifts



♀ 65 lb. ♂ 95 lb.



Post time to comments.





Scaling:

Go hard on the runs and choose a weight on the deadlift that allows you to complete the reps in 1-3 sets. Intermediate athletes can do this workout as prescribed.



Beginner Option:

3 rounds for time of:

Run400 meters

25 deadlifts



♀ 35 lb. ♂ 45 lb.
Wod Type: For TimeMain Site Daily WODs
Movements: DeadliftRun/Running
Deadlift WodsRun/Running Wods
Competitions:
Source: www.crossfit.com

Monday 211025

Monday 211025
4 rounds for time of:



50-ft. overhead walking lunge

25 GHD sit-ups



♀ 95 lb.  ♂ 135 lb.



Post time to comments.

Compare to 180714.



Scaling:

Both exercises in this workout challenge the midline. The overhead lunge should be relatively heavy, possibly requiring 2-3 sets to reach the full distance each round. Avoid the GHD on this one if you don’t have previous exposure to it.



Intermediate Option:

4 rounds for time of:

50-ft. overhead walking lunge

15 GHD sit-ups



♀ 75 lb.  ♂ 115 lb.



Beginner Option:

2 rounds for time of:

50-ft. overhead walking lunge

25 sit-ups



♀ 22 lb.  ♂ 35 lb.
Wod Type: For TimeMain Site Daily WODs
Movements: GHD Sit-UpLunge
GHD Sit-Up WodsLunge Wods
Competitions:
Source: www.crossfit.com
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