Main Site Daily WODs

6571 WODS were found

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

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 Time Main Site Daily WODs

Movements: Clean Deadlift Snatch

Clean Wods Deadlift Wods Snatch 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 Jump Pull-Up Push-Up Row (Rowing)Toes-to-Bar/Knees-to-Elbows

Box Jump Wods Pull-Up Wods Push-Up Wods Row (Rowing) Wods Toes-to-Bar/Knees-to-Elbows Wods

Competitions:

Source: www.crossfit.com

Saturday 211030

Saturday 211030

Run 1 mile

Post time to comments.
Compare to 200419.

Scaling:
Most athletes can complete this as prescribed. Deconditioned athletes may need to jog or walk but still should be able to complete the distance.

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

Movements: Run/Running

Run/Running 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 Time Main Site Daily WODs

Movements: Pistol Rope Climb Snatch

Pistol Wods Rope Climb Wods Snatch 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 Squat Clean Double-Under Strict Press (Shoulder Press)

Air Squat Wods Clean Wods Double-Under Wods Strict 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 Time Main Site Daily WODs

Movements: Deadlift Run/Running

Deadlift Wods Run/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 Time Main Site Daily WODs

Movements: GHD Sit-Up Lunge

GHD Sit-Up Wods Lunge Wods

Competitions:

Source: www.crossfit.com

Saturday 211023

Saturday 211023

Nancy
5 rounds for time of:

400-meter run
15 overhead squats

♀ 65 lb. ♂ 95 lb.

Post time to comments.
Compare to 190911.

Scaling:
This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.

Intermediate Option:
5 rounds for time of:
400-meter run
15 overhead squats

♀ 45 lb. ♂ 65 lb.

Beginner Option:
3 rounds for time of:
400-meter run
10 overhead squats

♀ 35 lb. ♂ 45 lb.

Wod Type: For Time Main Site Daily WODs

Movements: Overhead Squat Run/Running

Overhead Squat Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Friday 211022

Friday 211022

Lift Move Work

1-rep-max clean, 4-minute time frame
    Rest 2 minutes, then,
Max bar muscle-ups in 4 minutes
    Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
    30 double-unders
    8 single-arm dumbbell push presses (left arm)
    8 single-arm dumbbell push presses (right arm)
    8 lateral burpees over the dumbbell

♀ 35 lb. ♂ 50 lb.

Post clean load, bar muscle-up reps, and total AMRAP reps to comments, or register for the 2021 Lift Move Work event and log your score there.

Scaling:
Beginner level athletes should spend time drilling the clean and practice the movement with light weights. Intermediate athletes should shoot for a 1-rep-max clean PR and complete the full event as prescribed.

Intermediate Option:
1-rep-max clean, 4-minute time frame
    Rest 2 minutes, then,
Max pull-ups in 4 minutes
    Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
    20 double-unders
    6 single-arm dumbbell push presses (left arm)
    6 single-arm dumbbell push presses (right arm)
    6 burpees

♀ 35 lb. ♂ 50 lb.

Beginner Option:
1-rep-max clean, 4-minute time frame (Try practicing 1 light clean + 1 front squat on the minute)
    Rest 2 minutes, then,
Max ring rows in 4 minutes
    Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
    20 single-unders
    5 single-arm dumbbell push presses (left arm)
    5 single-arm dumbbell push presses (right arm)
    5 burpees

♀ 20 lb. ♂ 35 lb.

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

Movements: Burpee Clean Double-Under Muscle-Up Push Press

Burpee Wods Clean Wods Double-Under Wods Muscle-Up Wods Push Press Wods

Competitions:

Source: www.crossfit.com