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Main Site Daily WODs

6557 WODS were found

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

Saturday 210904

Saturday 210904
Row 250 meters

Row 500 meters

Row 1,000 meters

Row 500 meters

Row 250 meters



Rest 1 minute between efforts.



Post time for each interval to comments.

Compare to 180308.





Scaling:

The varying intervals offer a good opportunity to challenge your capacity at different durations. Intermediate athletes can complete this workout as prescribed. Newer athletes can reduce the overall volume by shortening each distance or reducing the number of rounds.



Beginner Option:

Row 200 meters

Row 400 meters

Row 600 meters

Row 400 meters

Row 200 meters
Wod Type: For TimeMain Site Daily WODs
Movements: Row (Rowing)
Row (Rowing) Wods
Competitions:
Source: www.crossfit.com

Friday 210903

Friday 210903
Complete as many rounds as possible in 12 minutes of:



2 power snatches

4 power cleans

60 double-unders



♀ 105 lb. ♂ 155 lb.



Post rounds completed to comments.





Scaling:

This is moderately heavy and metabolically challenging at the same time. Reduce the load to allow quick sets on the barbell. Newer athletes should reduce the load and focus on the mechanics of the power snatch and power clean.



Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

2 power snatches

4 power cleans

60 double-unders



♀ 85 lb. ♂ 125 lb.



Beginner Option:

Complete as many rounds as possible in 12 minutes of:

2 power snatches

4 power cleans

60 single-unders



♀ 45 lb. ♂ 65 lb.
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: CleanDouble-UnderSnatch
Clean WodsDouble-Under WodsSnatch Wods
Competitions:
Source: www.crossfit.com

Wednesday 210901

Wednesday 210901
5 rounds for time of:



Run 400 meters

1 legless rope climb, 15 ft.

3 rope climbs, 15 ft.



Post time to comments.





Scaling:

Reduce the reps or choose a challenging pull exercise for the rope climbs.



Intermediate Option:

5 rounds for time of:

Run 400 meters

3 rope climbs, 15 ft.



Beginner Option:

3 rounds for time of:

Run 400 meters

3 rope climbs, lying to standing
Wod Type: For TimeMain Site Daily WODs
Movements: Rope ClimbRun/Running
Rope Climb WodsRun/Running Wods
Competitions:
Source: www.crossfit.com

Tuesday 210831

Tuesday 210831
For time:



10 muscle-ups

100 squats

10 muscle-ups

100-cal. row



Post time to comments.





Scaling:

Modify the muscle-ups to pull and push exercises. Newer athletes should reduce the reps to keep this workout in the 12- to 15-minute range.



Intermediate Option:

For time:

7 muscle-ups

100 squats

7 muscle-ups

100-cal. row



Beginner Option:

For time:

5 sets of: 3 assisted pull-ups + 3 push-ups

50 squats

5 sets of: 3 assisted pull-ups + 3 push-ups

50-cal. row
Wod Type: For TimeMain Site Daily WODs
Movements: Air SquatMuscle-UpRow (Rowing)
Air Squat WodsMuscle-Up WodsRow (Rowing) Wods
Competitions:
Source: www.crossfit.com

Saturday 210828

Saturday 210828
For time:



75 kettlebell swings

Run 1 mile

75 kettlebell swings



♀ 16-kg KB ♂ 24-kg KB



Post time to comments.

Compare to 141201.





Scaling:

Reduce the loading to allow you to complete a large set of KBS’s with solid technique. Run hard. Beginners should reduce the overall volume of this workout.



Intermediate Option:

For time:

50 kettlebell swings

Run 1 mile

50 kettlebell swings



♀ 12-kg KB ♂ 20-kg KB



Beginner Option:

For time:

30 kettlebell swings

Run 800 meters

30 kettlebell swings



♀ 8-kg KB ♂ 12-kg KB
Wod Type: For TimeMain Site Daily WODs
Movements: Kettlebell SwingRun/Running
Kettlebell Swing WodsRun/Running Wods
Competitions:
Source: www.crossfit.com

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 TimeMain Site Daily WODs
Movements: Front SquatHandstand Push-Up
Front Squat WodsHandstand 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 TimeMain 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 LoadMain Site Daily WODs
Movements: CleanJerk
Clean WodsJerk 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 TimeMain Site Daily WODs
Movements: GHD Sit-UpRow (Rowing)Run/Running
GHD Sit-Up WodsRow (Rowing) WodsRun/Running Wods
Competitions:
Source: www.crossfit.com
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