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Main Site Daily WODs

6540 WODS were found

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

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

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
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