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Main Site Daily WODs

6474 WODS were found

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

Wednesday 210324

Wednesday 210324
Complete as many rounds as possible in 10 minutes of:



50 double-unders

100-m farmers carry



♀ 35-lb. DBs  ♂ 50-lb. DBs



Post rounds completed to comments.





Scaling:

Look back at workout 210313 and choose slightly heavier dumbbells. Choose loading and modifications that allow you to keep moving at high intensity.



Intermediate Option:

Complete as many rounds as possible in 10 minutes of:

35 double-unders

100-m farmers carry



♀ 30-lb. DBs  ♂ 40-lb. DBs



Beginner Option:

Complete as many rounds as possible in 10 minutes of:

50 single-unders

100-m farmers carry



♀ 15-lb. DBs  ♂ 25-lb. DBs
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: Double-UnderFarmer's Carry
Double-Under WodsFarmer's Carry Wods
Competitions:
Source: www.crossfit.com

Tuesday 210323

Tuesday 210323
Muscle snatch 1-1-1-1-1 reps

Power snatch 1-1-1-1-1 reps

Squat snatch 1-1-1-1-1 reps



Post loads to comments.





Scaling:

Most athletes will be able to do this workout as prescribed. This progression of snatch variations should prepare you well for the attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.
Wod Type: For LoadMain Site Daily WODs
Movements: Snatch
Snatch Wods
Competitions:
Source: www.crossfit.com

Sunday 210321

Sunday 210321
Cindy



Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats



Post rounds completed to comments.

Compare to 190527.





Scaling:

Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.



Beginner Option:

Complete as many rounds as possible in 12 minutes of:

3 ring rows

6 assisted push-ups

9 squats
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: Air SquatPull-UpPush-Up
Air Squat WodsPull-Up WodsPush-Up Wods
Competitions:
Source: www.crossfit.com

Saturday 210320

Saturday 210320
Back squat 5-5-3-3-3-1-1-1-1 reps



Post loads to comments.

Compare to 200714.





Scaling:

Focus on excellent technique for every set. If you have previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more practice with the lift.



Beginner Option:

Back squat 5-5-5-3-3-3-3-3 reps
Wod Type: For LoadMain Site Daily WODs
Movements: Back Squat
Back Squat Wods
Competitions:
Source: www.crossfit.com

Friday 210319

Friday 210319
Workout 21.2 / 17.1

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs



♀ 35-lb. dumbbell, 20-in. box

♂ 50-lb. dumbbell, 24-in. box



Time cap: 20 minutes



Visit the Games Website for full event details.



Post score to comments and/or submit your score as part of the 2021 NOBULL CrossFit Games Open.
Wod Type: Main Site Daily WODs
Movements: Box JumpBurpeeSnatch
Box Jump WodsBurpee WodsSnatch Wods
Competitions:
Source: www.crossfit.com

Wednesday 210317

Wednesday 210317
3 rounds for time of:



Run 200 meters

20 knees-to-elbows

Run 200 meters

20 dumbbell thrusters



♀ 25-lb. DBs  ♂ 40-lb. DBs



Post time to comments.





Scaling:

Reduce the load and choose a knees-to-elbows modification that allows you to complete each exercise in no more than 2-3 sets.



Intermediate Option:

3 rounds for time of:

Run 200 meters

15 knees-to-elbows

Run 200 meters

15 dumbbell thrusters



♀ 20-lb. DBs  ♂ 30-lb. DBs



Beginner Option:

3 rounds for time of:

Run 200 meters

15 hanging knee raises

Run 200 meters

15 dumbbell thrusters



♀ 8-lb. DBs  ♂ 15-lb. DBs
Wod Type: For TimeMain Site Daily WODs
Movements: Run/RunningThrusterToes-to-Bar/Knees-to-Elbows
Run/Running WodsThruster WodsToes-to-Bar/Knees-to-Elbows Wods
Competitions:
Source: www.crossfit.com

Monday 210315

Monday 210315
For time:



Row 2,000 meters

100 wall-ball shots

20 muscle-ups



♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.



Post time to comments.

Compare to 180227.





Scaling:

Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.



Intermediate Option:

For time:

Row 2,000 meters

75 wall-ball shots

10 muscle-ups



♀ 10-lb. ball

♂ 14-lb. ball



Beginner Option:

For time:

Row 1,500 meters

50wall-ball shots

20 ring rows



♀ 6-lb. ball

♂ 10-lb. ball
Wod Type: For TimeMain Site Daily WODs
Movements: Muscle-UpRow (Rowing)Wall Ball Shot
Muscle-Up WodsRow (Rowing) WodsWall Ball Shot Wods
Competitions:
Source: www.crossfit.com

Saturday 210313

Saturday 210313
With a pair of dumbbells, 4 rounds for time of:



50-meter weighted lunge

350-meter farmers carry



♀ 30-lb. DBs  ♂ 45-lb. DBs



Post time to comments.

Compare to 160630.





Scaling:

This workout will tax your grip. Reduce the dumbbell load so you can move with limited rest on both the lunges and carries.



Intermediate Option:

With a pair of dumbbells, 4 rounds for time of:

50-meter weighted lunge

350-meter farmers carry



♀ 25-lb. DBs  ♂ 35-lb. DBs



Beginner Option:

With a pair of dumbbells, 4 rounds for time of:

25-meter weighted lunge

175-meter farmers carry



♀ 10-lb. DBs  ♂ 20-lb. DBs
Wod Type: For TimeMain Site Daily WODs
Movements: Farmer's CarryLunge
Farmer's Carry WodsLunge Wods
Competitions:
Source: www.crossfit.com

Friday 210312

Friday 210312
Open 21.1

For time:



1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders



Time cap: 15 minutes



Visit the Games Website for full event details.



Post score to comments and/or submit your score as part of the 2021 NOBULL CrossFit Games Open.
Wod Type: Main Site Daily WODs
Movements: Double-UnderWall Climb/Wall Walk
Double-Under WodsWall Climb/Wall Walk Wods
Competitions:
Source: www.crossfit.com
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