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Main Site Daily WODs

6474 WODS were found

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

Monday 210503

Monday 210503
4 rounds, each for time, of:



Bike 1 mile



Rest as needed between efforts.



Use a stationary bike, air bike, or find a 1-mile course to repeat each round.



Post times for each round to comments.

Compare to 200112.





Scaling:

Rest enough between rounds so that each effort can be performed at a sprint pace. Beginners can reduce the rounds and distance. Intermediate athletes can do this as prescribed.



Beginner Option:

3 rounds, each for time, of:

Bike ½ mile



Rest as needed between efforts.
Wod Type: For TimeMain Site Daily WODs
Movements: Biking (Cycling)
Biking (Cycling) Wods
Competitions:
Source: www.crossfit.com

Sunday 210502

Sunday 210502
Complete as many rounds as possible in 5 min. of:



3 deadlifts

7 push presses



♀ 185-lb. deadlift, 75-lb. push press

♂ 275-lb. deadlift, 115-lb. push press



Post rounds completed to comments.

Compare to 180208.





Scaling

This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and go faster.



Intermediate Option:

Complete as many rounds as possible in 5 min. of:

3 deadlifts

7 push presses



♀ 125-lb. deadlift, 55-lb. push press

♂ 185-lb. deadlift, 85-lb. push press



Beginner Option:

Complete as many rounds as possible in 5 min. of:

3 deadlifts

7 push presses



♀ 75-lb. deadlift, 35-lb. push press

♂ 115-lb. deadlift, 45-lb. push press
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: DeadliftPush Press
Deadlift WodsPush Press Wods
Competitions:
Source: www.crossfit.com

Friday 210430

Friday 210430
3 rounds for time of:



3 min. of handstand hold in as few sets as possible (AFSAP).



After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.



Post time to comments.

Compare to 200304.





Scaling:

Reduce the interval duration and modify to a challenging static hold.



Intermediate Option:

3 rounds for time of:

2 min. in a handstand hold. Complete in as few sets as possible (AFSAP).



After each round, perform 5 burpees for each handstand set.



Beginner Option:

3 rounds for time of:

2 min. of plank hold. Complete in as few sets as possible (AFSAP).



After each round, perform 3 burpees for each plank set.
Wod Type: For TimeMain Site Daily WODsNo Equipment (Home Wods)
Movements: BurpeeHandstand Hold
Burpee WodsHandstand Hold Wods
Competitions:
Source: www.crossfit.com

Thursday 210429

Thursday 210429
Manion

7 rounds for time of:



Run 400 meters

29 back squats



♀ 95 lb. ♂ 135 lb.



Post time to comments.

Compare to 120902.





Scaling:

This Hero workout is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.



Intermediate Option:

5 rounds for time of:

Run 400 meters

29 back squats



♀ 75 lb. ♂ 115 lb.



Beginner Option:

4 rounds for time of:

Jog 400 meters

29 back squats



♀ 35 lb. ♂ 45 lb.
Wod Type: For TimeMain Site Daily WODs
Movements: Back SquatRun/Running
Back Squat WodsRun/Running Wods
Competitions:
Source: www.crossfit.com

Wednesday 210428

Wednesday 210428
For time:



100 L pull-ups



Post time to comments.

Compare to 191127.





Scaling:

This single-modality workout will test your muscle stamina. Reduce the reps and modify the movement while keeping it challenging. All athletes should choose something that works both pulling strength and midline stabilization.



Intermediate Option:

For time:

50 L pull-ups



Beginner Option:

Complete at many rounds as possible in 15 min. of:

5 assisted pull-ups

15-second L-sit or tuck sit
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: Pull-Up
Pull-Up Wods
Competitions:
Source: www.crossfit.com

Monday 210426

Monday 210426
5 rounds for time of:



15 strict handstand push-ups

15 strict ring dips

1,000-m row



Post time to comments.

Compare to 191220.





Scaling:

Modify the gymnastics movements while keeping it challenging. Each round will likely need to be broken into multiple small sets, particularly as you fatigue in the later rounds. This is a high-volume workout, so newer athletes may choose to reduce the reps and/or rounds.



Intermediate Option:

5 rounds for time of:

10 strict handstand push-ups

10 strict ring dips

1,000-m row



Beginner Option:

3 rounds for time of:

15 assisted push-ups

15 assisted ring dips

750-m row
Wod Type: For TimeMain Site Daily WODs
Movements: Dip/Ring Dip/Tricep DipHandstand Push-UpRow (Rowing)
Dip/Ring Dip/Tricep Dip WodsHandstand Push-Up WodsRow (Rowing) Wods
Competitions:
Source: www.crossfit.com

Sunday 210425

Sunday 210425
5 rounds for time of:



3 power cleans

60-yard shuttle sprint (5-10-15 yards)



♀ 155 lb. ♂ 225 lb.



Post time to comments.





Scaling:

This couplet should be heavy and fast. Choose a weight that is heavy, yet allows you to complete 3 touch-and-go reps or quick singles. Push the sprints. Don’t jog.



Intermediate Option:

5 rounds for time of:

3 power cleans

60-yard shuttle sprint (5-10-15 yards)



♀ 125 lb. ♂ 185 lb.



Beginner Option:

5 rounds for time of:

3 power cleans

60-yard shuttle sprint (5-10-15 yards)



♀ 55 lb. ♂ 75 lb.
Wod Type: For TimeMain Site Daily WODs
Movements: CleanRun/Running
Clean WodsRun/Running Wods
Competitions:
Source: www.crossfit.com

Thursday 210422

Thursday 210422
Complete as many rounds as possible in 12 min. of:



3 snatches

6 clean and jerks

9 chest-to-bar pull-ups

54 double-unders



♀ 105 lb. ♂ 135 lb.



Post rounds completed to comments.

Compare to 151106.





Scaling:

Experienced athletes should choose a load on the barbell that is a moderately heavy weight, yet allows them to touch-and-go or perform fast singles on the snatch and clean and jerk. Similarly, the pull-up variant should be fast and unbroken for the early rounds. Newer athletes should use a dowel or empty barbell and focus on mechanics for the lifting portion, and modify the gymnastics movements. Aim for at least 3 rounds in 12 minutes.



Intermediate Option:

Complete as many rounds as possible in 12 min. of:

3 snatches

6 clean and jerks

9 pull-ups

36 double-unders



♀ 85 lb. ♂ 115 lb.



Beginner Option:

Complete as many rounds as possible in 12 min. of:

3 snatches

6 clean and jerks

9 ring rows

54 single-unders



♀ 35 lb. ♂ 55 lb.
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: CleanDouble-UnderJerkPull-UpSnatch
Clean WodsDouble-Under WodsJerk WodsPull-Up WodsSnatch Wods
Competitions:
Source: www.crossfit.com

Wednesday 210421

Wednesday 210421
Five 3-minute rounds of:



Run 200 meters with a medicine ball

Max reps wall-ball shots



Rest 1 min. between rounds.



♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.



Post number of wall-ball shots completed each round to comments.





Scaling:

The run portion should be completed in less than 90 seconds, to allow at least 90 seconds to perform wall-ball shots. Choose a medicine ball and target height that allows you to hang on for a large set. Intermediate athletes can complete this as prescribed.



Beginner Option:

Four 3-minute rounds of:

Jog 100 meters with a medicine ball

Max reps wall-ball shots



Rest 1 min. between rounds.



♀ 6-lb. ball to 8 ft.

♂ 10-lb. ball to 9 ft.
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: Wall Ball ShotWeighted Walk/Run
Wall Ball Shot WodsWeighted Walk/Run Wods
Competitions:
Source: www.crossfit.com
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