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Main Site Daily WODs

6557 WODS were found

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

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

Monday 210927

Monday 210927
50-30-20 reps for time of:



Thrusters

Pull-ups



♀ 45 lb. ♂ 65 lb.



Post time to comments.

Compare to 061207.





Scaling:

Another classic combo of thrusters and pull-ups. Today’s variation is light weight and high rep. Choose a weight on the thruster that is lighter than what you’ve done for Fran.



Intermediate Option:

50-30-20 reps for time of:

Thrusters

Pull-ups



♀ 35 lb. ♂ 55 lb.



Beginner Option:

25-15-10 reps for time of:

Thrusters

Assisted pull-ups



♀ 15 lb. ♂ 22 lb.
Wod Type: For TimeMain Site Daily WODs
Movements: Pull-UpThruster
Pull-Up WodsThruster Wods
Competitions:
Source: www.crossfit.com

Saturday 210925

Saturday 210925
2 rounds for time of:



50-cal. row

25 handstand push-ups



Post time to comments.

Compare to 180928.





Scaling:

Originally programmed as part of the 2018 Team Series competition, today’s workout is the individual version. Modify the handstand push-up to allow you to keep moving through the reps with minimal rest.



Intermediate Option:

2 rounds for time of:

50-cal. row

15 handstand push-ups



Beginner Option:

2 rounds for time of:

25-cal. row

25 assisted push-ups
Wod Type: For TimeMain Site Daily WODs
Movements: Handstand Push-UpRow (Rowing)
Handstand Push-Up WodsRow (Rowing) Wods
Competitions:
Source: www.crossfit.com

Friday 210924

Friday 210924
For time:



30 strict muscle-ups



Post time to comments.

Compare to 160820.





Scaling:

Reduce the difficulty so that you can perform multiple reps unbroken when fresh, but not necessarily attempting to string sets together for the entire workout. Ideally, comple all reps in 15 minutes or less. All athletes should choose modifications that work both pulling and pushing strength.



Intermediate Option:

Complete as many reps as possible in 15 minutes:

Strict muscle-ups



Beginner Option:

10 rounds for time:

3 ring rows

3 push-ups
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: Muscle-Up
Muscle-Up Wods
Competitions:
Source: www.crossfit.com

Tuesday 210921

Tuesday 210921
3 rounds for time of:



25 dumbbell push jerks

50 double-unders

25 weighted step-ups

50 double-unders



♀ 35-lb. DBs, 20-in. box

♂ 50-lb. DBs, 24-in. box



Post time to comments.

Compare to 180903.





Scaling:

Reduce the weight and reps to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.



Intermediate Option:

3 rounds for time of:

25 dumbbell push jerks

25 double-unders

25 weighted step-ups

25 double-unders



♀ 25-lb. DBs, 15-in. box

♂ 35-lb. DBs, 20-in. box



Beginner Option:

3 rounds for time of:

15 dumbbell push jerks

35 single-unders

15 step-ups

35 single-unders



♀ 10-lb. DBs, 12-in. box

♂ 20-lb. DBs, 15-in. box
Wod Type: For TimeMain Site Daily WODs
Movements: Box Step-UpDouble-UnderJerk
Box Step-Up WodsDouble-Under WodsJerk Wods
Competitions:
Source: www.crossfit.com

Monday 210920

Monday 210920
3 rounds for time of:



15-cal. row

12 power snatches

9 burpees



♀ 65 lb. ♂ 95 lb.



Post time to comments.

Compare to 170622.





Scaling:

This is a sprint. Reduce the reps and loading allow so that you can move quickly and with minimal rest.



Intermediate Option:

 3 rounds for time of:

15-cal. row

12 power snatches

9 burpees



♀ 55 lb. ♂ 75 lb.



Beginner Option:

3 rounds for time of:

12-cal. row

9 hang power snatches

6 burpees



♀ 35 lb. ♂ 45 lb.
Wod Type: For TimeMain Site Daily WODs
Movements: BurpeeRow (Rowing)Snatch
Burpee WodsRow (Rowing) WodsSnatch Wods
Competitions:
Source: www.crossfit.com

Sunday 210919

Sunday 210919
For time:



800-meter run

40 wall-ball shots

400-meter weighted run

20 wall-ball shots

400-meter weighted run

20 wall-ball shots

800-meter run

40 wall-ball shots



♀ 20-lb. ball, 9-ft. target

♂ 30-lb. ball, 10-ft. target



Post time to comments.





Scaling:

Today we’re using a heavier medicine ball than we typically see on the wall ball and mixing in weighted runs. Select a weight outside your comfort zone and tackle this grueling workout. Beginners should reduce the overall volume.



Intermediate Option:

 For time:

800-meter run

30 wall-ball shots

400-meter weighted run

15 wall-ball shots

400-meter weighted run

15 wall-ball shots

800-meter run

30 wall-ball shots



♀ 16-lb. ball, 9-ft. target

♂ 25-lb. ball, 10-ft. target



Beginner Option:

For time:

400-meter run

20 wall-ball shots

200-meter weighted run

10 wall-ball shots

200-meter weighted run

10 wall-ball shots

400-meter run

20 wall-ball shots



♀ 10-lb. Ball

♂ 16-lb. ball
Wod Type: For TimeMain Site Daily WODs
Movements: Run/RunningWall Ball ShotWeighted Walk/Run
Run/Running WodsWall Ball Shot WodsWeighted Walk/Run Wods
Competitions:
Source: www.crossfit.com
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