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Main Site Daily WODs

6474 WODS were found

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

Sunday 211010

Sunday 211010
Cameron

For time:



50 walking lunge steps

25 chest-to-bar pull-ups

50 box jumps

25 triple-unders

50 back extensions

25 ring dips

50 knees-to-elbows

25 wall-ball "2-fer-1s"

50 sit-ups

5 rope climbs, 15 ft.



♀ 20-in. box, 14-lb. ball

♂ 24-in. box, 20-lb. ball



Post time to comments.

Compare to 170210.





Scaling:

Today we have a repeat Hero workout. This chipper is a mix of body weight movements and higher skilled, less common movements. Newer athletes should reduce the volume and choose modifications that ensure large sets with minimal rest.



Intermediate Option:

For time:
50 walking lunge steps

25 pull-ups

50 box jumps

50 double-unders

50 back extensions

25 ring dips

50 knees-to-elbows

25 wall-ball "2-fer-1s"

50 sit-ups

4 rope climbs, 15 ft.



♀ 20-in. box, 10-lb. ball

♂ 24-in. box, 16-lb. ball



Beginner Option:

For time:

25 walking lunge steps

25 assisted pull-ups

25 box jumps

25 triple-unders

25 back extensions

25 assisted push-ups

25 hanging knee raises

25 wall-ball

25 sit-ups

5 rope climbs, lying to standing



♀ 12-in. box, 6-lb. ball

♂ 16-in. box, 10-lb. ball
Wod Type: For TimeMain Site Daily WODs
Movements: Back Extension/Hip ExtensionBox JumpDip/Ring Dip/Tricep DipLungePull-UpRope ClimbSit-UpToes-to-Bar/Knees-to-ElbowsTriple-UnderWall Ball Shot
Back Extension/Hip Extension WodsBox Jump WodsDip/Ring Dip/Tricep Dip WodsLunge WodsPull-Up WodsRope Climb WodsSit-Up WodsToes-to-Bar/Knees-to-Elbows WodsTriple-Under WodsWall Ball Shot Wods
Competitions:
Source: www.crossfit.com

Saturday 211009

Saturday 211009
Three 5-minute rounds of:



200-m dumbbell farmers carry

Then as many reps as possible of:

       10 deficit push-ups (hands on DBs)

       10 dumbbell squats

Rest 2 minutes between rounds.



♀ 25-lb. dumbbells ♂ 35-lb. dumbbells



Post number of reps completed each round to comments.





Scaling:

Similar to 210227, reduce the dumbbell load so you can move with limited rest on both the carries and squats. Deconditioned athletes may consider shortening the 5-minute interval to encourage a faster pace each round.



Intermediate Option:

Three 5-minute rounds of:

200-m dumbbell farmers carry

Then as many reps as possible of:

       10 deficit push-ups (hands on DBs)

       10 dumbbell squats

Rest 2 minutes between rounds.



♀ 25-lb. dumbbells ♂ 15-lb. dumbbells



Beginner Option:

Three 3-minute rounds of:

100-m dumbbell farmers carry

Then as many reps as possible of:

       10 assisted push-ups

       10 dumbbell squats

Rest 2 minutes between rounds.



♀ 15-lb. dumbbells ♂ 10-lb. dumbbells
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: Farmer's CarryFront SquatPush-Up
Farmer's Carry WodsFront Squat WodsPush-Up Wods
Competitions:
Source: www.crossfit.com

Thursday 211007

Thursday 211007
Lane

5 rounds for max reps of:



¾ bodyweight hang power snatches

Handstand push-ups



Rest as needed between rounds.



Post reps of each to comments.

Compare to 210126.





Scaling:

For each movement, pick modifications that allow you to complete at least 10 reps. Reduce the weight on the snatches so that it is still heavy for you but light enough that you can cycle the reps. Newer athletes should treat today as an opportunity to practice two difficult movements.



Intermediate Option:

5 rounds for max reps of:

2/3 bodyweight hang power snatches

Handstand push-ups



Rest as needed between rounds.



Beginner Option:

5 rounds, not for time of:

10 hang power snatches

10 push-ups



♀ 45 lb. ♂ 65 lb.
Wod Type: Main Site Daily WODsNo Equipment (Home Wods)
Movements: Run/Running
Run/Running Wods
Competitions:
Source: www.crossfit.com

Tuesday 211005

Tuesday 211005
Complete as many rounds as possible in 12 minutes of:



9 dumbbell deadlifts

6 burpees

3 dumbbell power cleans



♀ 40 lb. DBs ♂ 60 lb. DBs



Post completed rounds to comments.

Compare to 170628.





Scaling:

Choose a load that is challenging but allows you to move quickly through the short rep set for each movement. You will be breathing hard, and grip may be taxed, but try to minimize rest between movements.



Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

9 dumbbell deadlifts

6 burpees

3 dumbbell power cleans



♀ 30 lb. DBs ♂ 45 lb. DBs



Beginner Option:

Complete as many rounds as possible in 9 minutes of:

9 dumbbell deadlifts

6 burpees

3 dumbbell power cleans



♀ 20 lb. DBs ♂ 30 lb. DBs
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: BurpeeCleanDeadlift
Burpee WodsClean WodsDeadlift Wods
Competitions:
Source: www.crossfit.com

Sunday 211003

Sunday 211003
On a 25-minute clock, 5 rounds of:



Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds



Post total distance rowed to comments.

Compare to 191201.





Scaling:

There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.



Intermediate Option:

On a 20-minute clock, 4 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds



Beginner Option:

On a 15-minute clock, 3 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds
Wod Type: Main Site Daily WODs
Movements: Row (Rowing)
Row (Rowing) Wods
Competitions:
Source: www.crossfit.com

Saturday 211002

Saturday 211002
Heavy Grace

30 clean and jerks for time



Pick a load that is heavier than the last time you performed Grace.



Join thousands around the world in Barbells for Boobs' annual Grace fundraiser in support of breast cancer support and awareness.



Post time and load to comments.





Scaling:

Grace, similar to Isabel, is one of the fastest CrossFit benchmark workouts. Look at the last time you performed Grace and choose a heavier weight but one that allows you to keep moving with minimal rest. Intermediate athletes should perform Grace as prescribed and shoot for a PR.



Intermediate Option:

30 clean and jerks for time

♀ 95 lb. ♂ 135 lb.



Beginner Option:

30 clean and jerks for time

♀ 35 lb. ♂ 55 lb.
Wod Type: For TimeMain Site Daily WODs
Movements: CleanJerk
Clean WodsJerk Wods
Competitions:
Source: www.crossfit.com

Friday 211001

Friday 211001
Kelly

5 rounds for time of:



Run 400 meters

30 box jumps

30 wall-ball shots



♀ 20-inch box, 14-lb. ball

♂ 24-inch box, 20-lb. ball



Post time to comments.

Compare to 190722.





Scaling:

This benchmark workout is long and metabolically taxing. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.



Intermediate Option:

4 rounds for time of:

Run 400 meters

30 box jumps

30 wall-ball shots



♀ 20-inch box, 14-lb. Ball

♂ 24-inch box, 20-lb. Ball



Beginner Option:

3 rounds for time of:

Run 400 meters

20 box step-ups

30 squats
Wod Type: For TimeMain Site Daily WODs
Movements: Box JumpRun/RunningWall Ball Shot
Box Jump WodsRun/Running WodsWall Ball Shot Wods
Competitions:
Source: www.crossfit.com

Wednesday 210929

Wednesday 210929
Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps



Post loads to comments.

Compare to 200110.





Scaling: 
All athletes can attempt relatively heavy thrusters. Experienced athletes can go as heavy as possible, and attempt a PR. Newer athletes can use this workout as an opportunity to drill the movement.



Beginner Option:

Thruster 5-5-3-3-3-1-1-1-1 reps
Wod Type: For LoadMain Site Daily WODs
Movements: Thruster
Thruster Wods
Competitions:
Source: www.crossfit.com

Tuesday 210928

Tuesday 210928
5 rounds for time of:



Row 350♀ / 500♂meter in as few pulls as possible.



After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round.



Post time and number of pulls each round to comments.





Scaling:

This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round.



Intermediate Option:

5 rounds for time of:



Row 350♀ / 500♂meter in as few pulls as possible.



After each row, perform 1 double-under for each pull taken — e.g., if it takes 40 pulls on the rower, complete 40 double-unders before starting the next round.



Beginner Option:

3 rounds for time of:



Row 350♀ / 500♂meter in as few pulls as possible.



After each row, perform 2 single-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 single-unders before starting the next round.
Wod Type: For TimeMain Site Daily WODs
Movements: Row (Rowing)
Row (Rowing) Wods
Competitions:
Source: www.crossfit.com
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