Main Site Daily WODs

6474 WODS were found

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

Monday 210913

Monday 210913

For time:

21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. rope

Post time to comments.
Compare to 200305.

Scaling:
Select a load for the back squats that allows you to perform at least 10 consecutive reps when fresh. If you are not proficient at rope climbs, choose a modification that works on both technique and pre-requisite strength.

Intermediate Option:
For time:
15 body-weight back squats
5 rope climbs, 15-ft. Rope
12 body-weight back squats
3 rope climbs, 15-ft. Rope
9 body-weight back squats
1 rope climb, 15-ft. rope

Beginner Option:
For time:
21 back squats
7 rope climbs, lying to standing
15 back squats
5 rope climbs, lying to standing
9 back squats
3 rope climbs, lying to standing

♀ 45 lb. ♂ 65 lb.

Wod Type: For Time Main Site Daily WODs

Movements: Back Squat Rope Climb

Back Squat Wods Rope Climb Wods

Competitions:

Source: www.crossfit.com

Sunday 210912

Sunday 210912

50-40-30-20-10 reps for time of:

Double-unders
GHD sit-ups

Post time to comments.

Scaling:
This variation of the benchmark workout, “Annie,” scales up the sit-up to the GHD. If you have not completed traditional “Annie,” start there and use the abmat.

Intermediate Option:
Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Beginner Option:
50-40-30-20-10 reps of:
Single-unders
25-20-15-10-5 reps of:
Abmat sit-ups

Wod Type: For Time Main Site Daily WODs

Movements: Double-Under GHD Sit-Up

Double-Under Wods GHD Sit-Up Wods

Competitions:

Source: www.crossfit.com

Saturday 210911

Saturday 210911

3 rounds for time of:

Run 800 meters
Rest 2 minutes

Post time to comments.
Compare 200605.

Scaling:
These run efforts are all out. Try to improve your overall time from 200605. Deconditioned athletes can reduce the distance in order to complete each interval in 5 minutes or less.

Beginner Option:
3 rounds for time of:
Run 600 meters
Rest 2 minutes

Wod Type: For Time Main Site Daily WODs No Equipment (Home Wods)

Movements: Run/Running

Run/Running Wods

Competitions:

Source: www.crossfit.com

Thursday 210909

Thursday 210909

10 rounds for time of:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.
Compare to 200629.

Scaling:
Today’s workout will challenge your pulling stamina. Choose 3 pull-up versions that allow you to complete the early rounds unbroken.

Intermediate Option:
10 rounds for time of:
2 weighted pull-ups, 20 / 35 lb.
3 strict pull-ups
5 kipping pull-ups

Beginner Option:
5 rounds for time of:
2 ring rows, feet elevated
3 ring rows, feet under pull-up bar
5 ring rows, feet one step back

Wod Type: For Time Main Site Daily WODs

Movements: Pull-Up

Pull-Up Wods

Competitions:

Source: www.crossfit.com

Wednesday 210908

Wednesday 210908

Christine
3 rounds for time of:

500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box

Post time to comments.

Compare to 130902.

Scaling:
Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift loading to a challenging weight for a set of 21 while maintaining good technique.

Intermediate Option:
3 rounds for time of:
500-m row
12 deadlifts
21 box jumps, 20-in. Box

♀ 105 lb. ♂ 155 lb.

Beginner Option:
3 rounds for time of:
400-m row
9 deadlifts
15 box jumps, 12-in. box

♀ 55 lb. ♂ 75 lb.

Wod Type: For Time Main Site Daily WODs

Movements: Box Jump Deadlift Row (Rowing)

Box Jump Wods Deadlift Wods Row (Rowing) Wods

Competitions:

Source: www.crossfit.com

Tuesday 210907

Tuesday 210907

Shoulder press 5-5-5-5-5 reps

Post loads to comments.
Compare to 130731.

Scaling: All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Wod Type: For Load Main Site Daily WODs

Movements: Strict Press (Shoulder Press)

Strict Press (Shoulder Press) Wods

Competitions:

Source: www.crossfit.com

Sunday 210905

Sunday 210905

Complete as many rounds as possible in 15 minutes:

25 toes-to-bars
50 burpees
75 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Post rounds completed to comments.

Scaling:
This AMRAP includes large sets of each exercise. Choose modifications that allow you to move through everything with minimal rest.

Intermediate Option:
Complete as many rounds as possible in 15 minutes:
15 toes-to-bars
35 burpees
50 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Beginner Option:
Complete as many rounds as possible in 15 minutes:
20 sit-ups
30 burpees
40 wall-ball shots

♀ 6-lb. ball
♂ 10-lb. ball

Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs

Movements: Burpee Toes-to-Bar/Knees-to-Elbows Wall Ball Shot

Burpee Wods Toes-to-Bar/Knees-to-Elbows Wods Wall Ball Shot Wods

Competitions:

Source: www.crossfit.com

Saturday 210904

Saturday 210904

Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters

Rest 1 minute between efforts.

Post time for each interval to comments.
Compare to 180308.

Scaling:
The varying intervals offer a good opportunity to challenge your capacity at different durations. Intermediate athletes can complete this workout as prescribed. Newer athletes can reduce the overall volume by shortening each distance or reducing the number of rounds.

Beginner Option:
Row 200 meters
Row 400 meters
Row 600 meters
Row 400 meters
Row 200 meters

Wod Type: For Time Main Site Daily WODs

Movements: Row (Rowing)

Row (Rowing) Wods

Competitions:

Source: www.crossfit.com

Friday 210903

Friday 210903

Complete as many rounds as possible in 12 minutes of:

2 power snatches
4 power cleans
60 double-unders

♀ 105 lb. ♂ 155 lb.

Post rounds completed to comments.

Scaling:
This is moderately heavy and metabolically challenging at the same time. Reduce the load to allow quick sets on the barbell. Newer athletes should reduce the load and focus on the mechanics of the power snatch and power clean.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
2 power snatches
4 power cleans
60 double-unders

♀ 85 lb. ♂ 125 lb.

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
2 power snatches
4 power cleans
60 single-unders

♀ 45 lb. ♂ 65 lb.

Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs

Movements: Clean Double-Under Snatch

Clean Wods Double-Under Wods Snatch Wods

Competitions:

Source: www.crossfit.com