Main Site Daily WODs

6541 WODS were found

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

Friday 210827

Friday 210827

10 rounds for time of:

5 front squats
5 parallette handstand push-ups

♀ 145 lb. ♂ 205 lb.

Post time to comments.
Compare to 150309.

Scaling:
Reduce the load on the front squat to a challenging set of 5 for you, while still allowing you to complete each set unbroken. Similarly, on the HSPU, choose a modification that is more challenging than the last time we performed HSPU’s.

Intermediate Option:
10 rounds for time of:
5 front squats
5 strict handstand push-ups, hands on 25-lb. plates

♀ 110 lb. ♂ 165 lb.

Beginner Option:
5 rounds for time of:
5 front squats
5 push-ups

♀ 35 lb. ♂ 55 lb.

Wod Type: For Time Main Site Daily WODs

Movements: Front Squat Handstand Push-Up

Front Squat Wods Handstand Push-Up Wods

Competitions:

Source: www.crossfit.com

Thursday 210826

Thursday 210826

For time:

30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars

♀ 35-lb. DBs, 20-in. box
♂ 50-lb. DBs, 24-in. box

Post time to comments.
Compare to 181001.

Scaling:
Reduce the dumbbell weight and overall volume of this workout in order to complete the work in the 8-12 minute range.

Intermediate Option:
For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars

♀ 25-lb. DBs, 20-in box
♂ 35-lb. DBs, 24-in. box

Beginner Option:
For time:
15 hanging knee raises
20 single-arm dumbbell snatches
25 dumbbell box step-overs
20 single-arm dumbbell snatches
15 hanging knee raises

♀ 10-lb. DBs, 12-in. box
♂ 15-lb. DBs, 16-in. box

Wod Type: For Time Main Site Daily WODs

Movements: Air Biking/Assault Biking

Air Biking/Assault Biking Wods

Competitions:

Source: www.crossfit.com

Tuesday 210824

Tuesday 210824

Hang power clean and push jerk 3-3-3-3-3-3-3 reps

Post loads to comments.

Scaling:
Most athletes can attempt the hang power clean and push jerks 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 Load Main Site Daily WODs

Movements: Clean Jerk

Clean Wods Jerk Wods

Competitions:

Source: www.crossfit.com

Monday 210823

Monday 210823

3 rounds for time of:

Row 500 meters
Run 400 meters
30 GHD sit-ups

Post time to comments.

Scaling:
Beginning athletes can use warm-up time to allow for controlled exposure to the GHD, while choosing abmat sit-ups for the workout portion. Push hard on the monostructural work, aiming to complete a round in 6 minutes or less.

Intermediate Option:
3 rounds for time of:
Row 500 meters
Run 400 meters
20 GHD sit-ups

Beginner Option:
3 rounds for time of:
Row 250 meters
Run 200 meters
20 sit-ups

Wod Type: For Time Main Site Daily WODs

Movements: GHD Sit-Up Row (Rowing)Run/Running

GHD Sit-Up Wods Row (Rowing) Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Sunday 210822

Sunday 210822

5 rounds for time of:

50-ft. dumbbell front-rack lunge
25 pull-ups

♀ 35-lb. DBs ♂ 50-lb. DBs

Post time to comments.

Scaling:
This couplet will tax your grip. Choose dumbbell loading and a pull-up modification that allow you to keep moving, even with shorts working sets followed by a quick rest. New athletes should reduce the overall volume.

Intermediate Option:
5 rounds for time of:
50-ft. dumbbell front-rack lunge
20 pull-ups

♀ 25-lb. DBs ♂ 35-lb. DBs

Beginner Option:
3 rounds for time of:
50-ft. dumbbell front-rack lunge
15 assisted pull-ups

♀ 10-lb. DBs ♂ 15-lb. DBs

Wod Type: Main Site Daily WODs

Movements:

Competitions:

Source: www.crossfit.com

Friday 210820

Friday 210820

Complete as many rounds as possible in 10 minutes of:

3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

♀ 20-in. box, 155 lb.
♂ 24-in. box, 225 lb.

Post reps completed to comments.
Compare to 200116.

Scaling:
For the box jumps, prioritize jumping even if it means lowering the height of the box or using a stack of plates and eliminating the jump-over. Select a load for the deadlift that allows you to complete at least 15 consecutive reps when fresh.

Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

♀ 20-in. box, 125 lb.
♂ 24-in. box, 185 lb.

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

♀ 6-in. box, 75 lb. ♂ 12-in. box, 115 lb.

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

Movements: Box Jump Burpee Deadlift

Box Jump Wods Burpee Wods Deadlift Wods

Competitions:

Source: www.crossfit.com

Thursday 210819

Thursday 210819

Complete as many rounds as possible in 20 minutes of:

15-ft. rope climbs, 2 ascents
20 single-leg squats, alternating
40 double-unders

Post rounds completed to comments.
Compare to 151217.

Scaling:
Today’s movements are higher skilled. Take a look at “Pistol Variations” and practice proper technique in the single-leg squats. Intermediate athletes can do this workout as written.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
2 rope climbs, lying to standing
20 squats
40 single-unders

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

Movements: Double-Under Pistol Rope Climb

Double-Under Wods Pistol Wods Rope Climb Wods

Competitions:

Source: www.crossfit.com

Wednesday 210818

Wednesday 210818

Split jerk 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.
Compare to 200308.

Scaling:
All athletes can attempt the split jerk sets. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements.

Wod Type: Main Site Daily WODs

Movements: Jerk

Jerk Wods

Competitions:

Source: www.crossfit.com

Monday 210816

Monday 210816

Isabel

30 snatches for time

♀ 95 lb. ♂ 135 lb.

Post time to comments.
Compare to 200210.

Scaling:
Isabel is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 7 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically. Increasing the load, like in the video, may be appropriate for a few advanced athletes, but most should keep this lighter in order to finish quickly.

Intermediate Option:
30 snatches for time

♀ 75 lb. ♂ 115 lb.

Beginner Option:
30 snatches for time

♀ 35 lb. ♂ 55 lb.

Wod Type: For Time Main Site Daily WODs

Movements: Snatch

Snatch Wods

Competitions:

Source: www.crossfit.com

Sunday 210815

Sunday 210815

2 rounds for time of:

Run 1 mile
100 sit-ups

Post time to comments.
Compare to 180124.

Scaling:
Try for a hard push on each run and a steady pace on the sit-ups. Modify the length of the run and cut the sit-up reps back to a number that is manageable.

Intermediate Option:
2 rounds for time of:
Run 1,200 meters
75 sit-ups

Beginner Option:
2 rounds for time of:
Run 800 meters
50 sit-ups

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

Movements: Run/Running Sit-Up

Run/Running Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

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Friday 210827

Thursday 210826

Tuesday 210824

Monday 210823

Sunday 210822

Friday 210820

Thursday 210819

Wednesday 210818

Monday 210816

Sunday 210815

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