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Main Site Daily WODs

6474 WODS were found

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

Sunday 210530

Sunday 210530
5 rounds for time of:



1-min. handstand hold

21 toes-to-bars



Post time to comments.

Compare to 190717.





Scaling:

This couplet is demanding on the midline and shoulders. Athletes lacking the strength to hold an upside-down position should lower their feet for an elevated plank hold or a plank with feet on the ground.



Intermediate Option:

4 rounds for time of:

1-min. handstand hold

21 toes-to-bars



Beginner Option:

4 rounds for time of:

1-min. plank hold

21 sit-ups
Wod Type: For TimeMain Site Daily WODs
Movements: Handstand HoldToes-to-Bar/Knees-to-Elbows
Handstand Hold WodsToes-to-Bar/Knees-to-Elbows Wods
Competitions:
Source: www.crossfit.com

Friday 210528

Friday 210528
5 rounds for time of:



Row 500 meters

7 thrusters



♀ 95 lb. ♂ 135 lb.



Post time to comments.

Compare to 101202.





Scaling:

Choose a thruster weight that is challenging but allows you to complete the earlier rounds unbroken. Newer athletes may choose to decrease the total volume by shortening the row or reducing rounds.



Intermediate Option:

5 rounds for time of:

Row 500 meters

7 thrusters



♀ 85 lb. ♂ 115 lb.



Beginner Option:

3 rounds for time of:

Row 500 meters

7 thrusters



♀ 45 lb. ♂ 65 lb.
Wod Type: For TimeMain Site Daily WODs
Movements: Row (Rowing)Thruster
Row (Rowing) WodsThruster Wods
Competitions:
Source: www.crossfit.com

Thursday 210527

Thursday 210527
Power clean 5-3-3-1-1-1 reps



Post loads to comments.

Compare to 210131.





Scaling:

Most athletes can attempt the power cleans as prescribed. Newer athletes should start light and treat the early larger sets as practice. More experienced athletes should try for the heaviest load they can at each set of reps.
Wod Type: For LoadMain Site Daily WODs
Movements: Clean
Clean Wods
Competitions:
Source: www.crossfit.com

Wednesday 210526

Wednesday 210526
Complete as many rounds as possible in 20 minutes of:



21 bench presses

21 L pull-ups



♀ 95 lb.   ♂ 135 lb.



Post rounds completed to comments.

Compare to 141014.





Scaling:

Reduce the load and choose a pull modification that allows you to complete at least 5 reps when fresh.



Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

21 bench presses

21 kipping L pull-ups



♀ 75 lb.   ♂ 115 lb.



Beginner Option:

Complete as many rounds as possible in 20 minutes of:

21 bench presses

21 assisted pull-ups

21 sit-ups



♀ 45 lb.   ♂ 65 lb.
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: Bench PressPull-Up
Bench Press WodsPull-Up Wods
Competitions:
Source: www.crossfit.com

Monday 210524

Monday 210524
For time:



50 dumbbell snatches

5 rope climbs

40 dumbbell snatches

4 rope climbs

30 dumbbell snatches

3 rope climbs

20 dumbbell snatches

2 rope climbs

10 dumbbell snatches

1 rope climb



♀ 45-lb. DB, 15-ft. rope

♂ 70-lb. DB, 15-ft. rope



Post time to comments.

Compare to 150323.





Scaling:

Reduce the load of the snatches to a weight that is challenging but allows you to complete at least 10 reps unbroken when fresh. Beginners should also scale the volume.



Intermediate Option:

For time:

50 dumbbell snatches

5 rope climbs

40 dumbbell snatches

4 rope climbs

30 dumbbell snatches

3 rope climbs

20 dumbbell snatches

2 rope climbs

10 dumbbell snatches

1 rope climb



♀ 25-lb. DB, 15-ft. rope

♂ 40-lb. DB, 15-ft. rope



Beginner Option:

For time:

40 dumbbell snatches

4 rope climbs, lying to standing

30 dumbbell snatches

3 rope climbs, lying to standing

20 dumbbell snatches

2 rope climbs, lying to standing

10 dumbbell snatches

1 rope climb, lying to standing



♀ 10-lb. DB

♂ 15-lb. DB
Wod Type: For TimeMain Site Daily WODs
Movements: Rope ClimbSnatch
Rope Climb WodsSnatch Wods
Competitions:
Source: www.crossfit.com

Sunday 210523

Sunday 210523
21-18-15-12-9-6-3 reps for time of:



Triple-unders

Echo Bike (calories)



Post time to comments.

Compare to 180416.





Scaling:

This couplet pairs a high-skill, explosive, and frequently frustrating movement with mindless suffering. Pick a modification for the triple-unders that is doable yet still challenging. Try to maintain intensity on the bike while composing yourself for the next round.



Intermediate Option:

21-18-15-12-9-6-3 reps for time of:

Double-unders *

Bike (calories)



*Use the worst jump rope you can find or even an old piece of rope to make these more difficult than normal.



Beginner Option:

For time:

45 single-unders

15-cal. bike

36 single-unders

12-cal. bike

27 single-unders

9-cal. bike

18 single-unders

6-cal. bike

9 single-unders

3-cal. bike
Wod Type: For TimeMain Site Daily WODs
Movements: Air Biking/Assault BikingTriple-Under
Air Biking/Assault Biking WodsTriple-Under Wods
Competitions:
Source: www.crossfit.com

Friday 210521

Friday 210521
PairUP ThrowDOWN

For time, with a partner:



30 syncro deadlifts

30 syncro bar facing burpees

400 m run

20 syncro deadlifts

20 syncro bar-facing burpees

400 m Run

10 syncro deadlifts

10 syncro bar-facing burpees

400 m run



Rest 5 minutes, then:



10 syncro thrusters

10 syncro pull-ups

400 m run

20 syncro thrusters

20 syncro pull-ups

400 m run

30 syncro thrusters,

30 pull-ups

400 run



Time cap: 35 minutes



♀ 125-lb. deadlifts, 55-lb. thrusters

♂ 185-lb. deadlifts, 75-lb. thrusters



Post time to comments and/or register for the 2021 CrossFit PairUP ThrowDOWN and log your score there.



Workout Variations

Rx’d

(54 and under)

Women 125-lb. deadlift, 55-lb. thruster

Men 185-lb. deadlift, 75-lb. thruster



(55 and up)

Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees

Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees



Scaled

(54 and under)

Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees

Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees



(55 and up)

Women 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run

Men 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Wod Type: Main Site Daily WODs
Movements: BurpeePull-UpShoulder-to-Overhead
Burpee WodsPull-Up WodsShoulder-to-Overhead Wods
Competitions:
Source: www.crossfit.com

Thursday 210520

Thursday 210520
Push jerk 3-3-3-3-3 reps



Post loads to comments.

Compare to 161121.





Scaling:

Newer athletes may benefit from practicing progressions to understand the timing of the movement. For more instruction, review “The Power of Progression, Part 1: Push Jerk.” 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.



Beginner Option:

10 minutes of push jerk progression practice.

Push press 3-3-3-1-1
Wod Type: For LoadMain Site Daily WODs
Movements: Jerk
Jerk Wods
Competitions:
Source: www.crossfit.com

Wednesday 210519

Wednesday 210519
50-40-30-20-10 reps for time of:



Kettlebell swings

Sit-ups



♀ 16-kg KB ♂ 24-kg KB



Post time to comments.

Compare to 171124.





Scaling:

Deconditioned athletes should reduce the overall volume and select a load for the kettlebell that allows you to complete the first round in 2-3 sets. Experienced athletes should strive to complete all sets unbroken. If you are unable to complete the set of 50 swings in 3 sets or less while maintaining consistent technique, consider reducing the load for the remainder of the workout.



Beginner Option:

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

Kettlebell swings

Sit-ups



♀ 8-kg KB ♂ 12-kg KB
Wod Type: For TimeMain Site Daily WODs
Movements: Kettlebell SwingSit-Up
Kettlebell Swing WodsSit-Up Wods
Competitions:
Source: www.crossfit.com

Tuesday 210518

Tuesday 210518
3 rounds for time of:



20 front squats

7 muscle-ups



♀ 125 lb. ♂ 185 lb.



Post time to comments.

Compare to 200606.





Scaling:

This couplet pairs a moderately heavy squat with high-skill gymnastics. When selecting a weight or pull modification, choose something that is challenging but allows you to complete each movement in 2-3 sets. For in-depth scaling options for the muscle-up, read more here.



Intermediate Option:

3 rounds for time of:

20 front squats

5 muscle-ups



♀ 105 lb. ♂ 155 lb.



Beginner Option:

3 rounds for time of:

10 front squats

5 assisted pull-ups

5 push-ups



♀ 45 lb. ♂ 65 lb.
Wod Type: For TimeMain Site Daily WODs
Movements: Front SquatMuscle-Up
Front Squat WodsMuscle-Up Wods
Competitions:
Source: www.crossfit.com
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