Main Site Daily WODs

6474 WODS were found

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

Thursday 210722

Thursday 210722

5 rounds for time of:

5 deadlifts
10 burpees

♀ 185 lb. ♂ 275 lb.

Post time to comments.
Compare to 180710.

Scaling
This couplet should be relatively heavy but still fast-paced. Just about all athletes can perform deadlifts and some version of a burpee. Reduce the loading so you can complete each set of deadlifts unbroken. If needed, reduce the number of burpees to a point that allows you to keep moving quickly and avoid excessive rest.

Intermediate Option
5 rounds for time of:
5 deadlifts
10 burpees

Men: 225 lb.
Women: 155 lb.

Beginner Option
5 rounds for time of:
5 deadlifts
5 burpees

Men: 135 lb.
Women: 95 lb.

Wod Type: For Time Main Site Daily WODs

Movements: Burpee Deadlift

Burpee Wods Deadlift Wods

Competitions:

Source: www.crossfit.com

Wednesday 210721

Wednesday 210721

Angie
For time:

100 pull-ups
100 push-ups
100 sit-ups
100 squats

Post time to comments.
Compare to 200309.

Scaling
This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes.

Intermediate Option
For time:
60 pull-ups
60 push-ups
100 sit-ups
100 squats

Beginner Option
For time:
50 ring rows
50 knee push-ups
50 sit-ups
50 squats

Wod Type: Main Site Daily WODs

Movements: Air Squat Pull-Up Push-Up Sit-Up

Air Squat Wods Pull-Up Wods Push-Up Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Monday 210719

Monday 210719

Hang squat clean 3-3-3-3-3-3-3 reps

Post loads to comments.
Compare to 180604.

Scaling:
The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Wod Type: For Load Main Site Daily WODs

Movements: Clean

Clean Wods

Competitions:

Source: www.crossfit.com

Sunday 210718

Sunday 210718

Andi
For time:

100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 45 lb. ♂ 65 lb.

Post time to comments.
Compare to 210114.

Scaling:
Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow continuous movement.

Intermediate Option:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 35 lb. ♂ 45 lb.

Beginner Option:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats

♀ 22 lb. ♂ 35 lb.

Wod Type: For Time Main Site Daily WODs

Movements: Front Squat Push Press Snatch Sumo Deadlift High-Pull

Front Squat Wods Push Press Wods Snatch Wods Sumo Deadlift High-Pull Wods

Competitions:

Source: www.crossfit.com

Saturday 210717

Saturday 210717

For time:

50-m burpee broad jump
45 alternating jumping lunges
400-m run

Post time to comments.

Scaling:
This workout is a sprint. Choose modifications that allow you to hit your max effort on the jumps and then hang on for the run. Intermediate athletes can perform this workout as prescribed.

Beginner Option:
For time:
50-m broad jump
20 alternating jumping lunges
200-m run

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

Movements: Broad Jump Burpee Lunge Run/Running

Broad Jump Wods Burpee Wods Lunge Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Thursday 210715

Thursday 210715

Complete as many calories on the rower as possible in 10 minutes of:

10 strict handstand push-ups
20 pulls on the rower

Post calories rowed to comments.

Scaling:
Similar to 210706, get through the handstand push-ups and go hard on the row. We rarely see workouts with a specific amount of pulls on the rower, practice solid technique during the warm-up and shoot for max effort pulls during the workout. Choose a handstand push-up modification that is challenging, but allows you to keep moving.

Intermediate Option:
Complete as many calories on the rower as possible in 10 minutes of:
5 strict handstand push-ups
20 pulls on the rower

Beginner Option:
Complete as many calories on the rower as possible in 10 minutes of:
10 assisted push-ups
20 pulls on the rower

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

Movements: Handstand Push-Up Row (Rowing)

Handstand Push-Up Wods Row (Rowing) Wods

Competitions:

Source: www.crossfit.com

Wednesday 210714

Wednesday 210714

Clean and jerk 3-3-3-3-3 reps

Post loads to comments.
Compare to 200914.

Scaling:
Few athletes will need to scale this lifting day. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements. Both the clean and the jerk are technical lifts that should be practiced in the warm-up.

Wod Type: For Load Main Site Daily WODs

Movements: Clean Jerk

Clean Wods Jerk Wods

Competitions:

Source: www.crossfit.com

Tuesday 210713

Tuesday 210713

4 rounds for time of:

Lunge 100 meters
Run 300 meters

Wear a 14/20-lb. weight vest.

Post time to comments.
Compare to 161110.

Scaling:
This workout has a high volume of weighted lunges. Deconditioned athletes should not add a weight vest and should cut the distance.

Intermediate Option:
3 rounds for time of:
Lunge 100 meters
Run 300 meters
Wear a 14/20-lb. weight vest.

Beginner Option:
4 rounds for time of:
Lunge 50 meters
Run 150 meters

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

Movements: Lunge Weighted Walk/Run

Lunge Wods Weighted Walk/Run Wods

Competitions:

Source: www.crossfit.com

Sunday 210711

Sunday 210711

For time:

15 bar muscle-ups
5 overhead squats
10 bar muscle-ups
10 overhead squats
5 bar muscle-ups
15 overhead squats

♀ 125 lb. ♂ 185 lb.

Post time to comments.

Scaling:
Reduce the reps for the bar muscle-up and choose modifications for both movements that allow you to complete at least a set of 5 reps when fresh.

Intermediate Option:
For time:
10 bar muscle-ups
5 overhead squats
5 bar muscle-ups
10 overhead squats
3 bar muscle-ups
15 overhead squats

♀ 105 lb. ♂ 165 lb.

Beginner Option:
For time:
15 jumping bar muscle-ups
5 overhead squats
10 jumping bar muscle-ups
10 overhead squats
5 jumping bar muscle-ups
15 overhead squats

♀ 35 lb. ♂ 55 lb.

Wod Type: For Time Main Site Daily WODs

Movements: Muscle-Up Overhead Squat

Muscle-Up Wods Overhead Squat Wods

Competitions:

Source: www.crossfit.com

Saturday 210710

Saturday 210710

5 rounds for time of:

Swim 100 yards
30 push-ups

Post time to comments.
Compare to 170902.

Scaling:
If you are a proficient swimmer, perform this workout as prescribed. If you are an inexperienced swimmer, reduce the distance. Strive to complete each swim in approximately 2 minutes. Spend the warm-up practicing a push-up option that allows you to complete at least 10 consecutive reps. Before heading to the water, spend time watching instructional swimming videos.

Intermediate Option:
5 rounds for time of:
Swim 75 yards
20 push-ups

Beginner Option:
4 rounds for time of:
Swim 50 yards
15 knee push-ups

Wod Type: For Time Main Site Daily WODs

Movements: Push-Up Swim/Swimming

Push-Up Wods Swim/Swimming Wods

Competitions:

Source: www.crossfit.com

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Thursday 210722

Wednesday 210721

Monday 210719

Sunday 210718

Saturday 210717

Thursday 210715

Wednesday 210714

Tuesday 210713

Sunday 210711

Saturday 210710

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