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Main Site Daily WODs

6549 WODS were found

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

Friday 210702

Friday 210702
Last-Chance Qualifier Event 3

For time:



100 burpees



For each rep, jump and touch a target 12 inches above your reach.

Post time to comments.





Scaling:

Switch this to a time-priority workout and complete as many reps as possible in 7 minutes — the time cap for Last-Chance competitors. Newer athletes can eliminate the need to touch a target.



Intermediate Option:

Complete as many burpees as possible in 7 minutes.



For each rep, jump and touch a target 12 inches above your reach.



Beginner Option:

Complete as many burpees as possible in 7 minutes.
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODsNo Equipment (Home Wods)
Movements: Burpee
Burpee Wods
Competitions:
Source: www.crossfit.com

Thursday 210701

Thursday 210701
Last-Chance Qualifier Event 1

42-30-18 reps for time of:



Row (cal.)

Alternating dumbbell hang snatch



♀ 35-lb. dumbbell

♂ 50-lb. dumbbell



Post time to comments.



Scaling:

Reduce the loading on the dumbbell to avoid breaks on the snatches. This workout should be relatively short and if possible completed unbroken and with quick transitions.



Intermediate Option:

42-30-18 reps for time of:

Row (cal.)

Alternating dumbbell hang snatch



♀ 25-lb. dumbbell

♂ 35-lb. dumbbell



Beginner Option:

30-20-10 reps for time of:

Row (cal.)

Alternating dumbbell hang snatch



♀ 15-lb. dumbbell

♂ 20-lb. dumbbell
Wod Type: Main Site Daily WODs
Movements: Row (Rowing)Snatch
Row (Rowing) WodsSnatch Wods
Competitions:
Source: www.crossfit.com

Monday 210628

Monday 210628
Complete as much as possible in 12 minutes of:



1 weighted muscle-up

5 medicine-ball cleans

2 weighted muscle-ups

10 medicine-ball cleans

3 weighted muscle-ups

15 medicine-ball cleans

4 weighted muscle-ups

20 medicine-ball cleans



Etc., adding 1 muscle-up and 5 med-ball cleans each round.
Use a 14/20-lb. ball for both exercises.



Post reps completed to comments.

Compare to 170726.





Scaling:

This couplet starts out quick in the earlier rounds, and tests muscle stamina as the reps increase. Pick a muscle-up modification that works both a pull and a push.



Intermediate Option:

Complete as much as possible in 12 minutes of:

1 muscle-up

5 medicine-ball cleans

2 muscle-ups

10 medicine-ball cleans

3 muscle-ups

15 medicine-ball cleans

4 muscle-ups

20 medicine-ball cleans



Etc., adding 1 muscle-up and 5 med-ball cleans each round.



♀ 14-lb. ball 
♂ 20-lb. ball



Beginner Option:

Complete as much as possible in 12 minutes of:

1 jumping pull-up + 1 assisted push-ups

5 medicine-ball cleans

2 jumping pull-up + 2 assisted push-ups

10 medicine-ball cleans

3 jumping pull-up + 3 assisted push-ups

15 medicine-ball cleans

4 jumping pull-up + 4 assisted push-ups

20 medicine-ball cleans



♀ 6-lb. ball 
♂ 10-lb. ball
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: CleanMuscle-Up
Clean WodsMuscle-Up Wods
Competitions:
Source: www.crossfit.com

Sunday 210627

Sunday 210627
For time:



Row 500 meters

30 bodyweight bench presses

Row 1,000 meters

20 bodyweight bench presses

Row 2,000 meters

10 bodyweight bench presses



Post time to comments.

Compare to 200707.





Scaling:

Deconditioned athletes should consider reducing the overall volume of this workout. Choose a bench press loading that allows you to complete a set of 10 unbroken reps when fresh.



Intermediate Option:

For time:

Row 500 meters

30 ¾ bodyweight bench presses

Row 1,000 meters

20 ¾ bodyweight bench presses

Row 2,000 meters

10 ¾ bodyweight bench presses



Beginner Option:

For time:

Row 250 meters

30 bench presses

Row 500 meters

20 bench presses

Row 1,000 meters

10 bench presses



♀ 35 lb. ♂ 55 lb.
Wod Type: For TimeMain Site Daily WODs
Movements: Bench PressRow (Rowing)
Bench Press WodsRow (Rowing) Wods
Competitions:
Source: www.crossfit.com

Friday 210625

Friday 210625
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps



Post loads to comments.

Compare to 181030.





Scaling:

Experienced lifters should try for a PR in the later sets. If you are not comfortable performing heavy power snatches, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.



Beginner Option:

Hang power snatch 3-3-3-2-2-1-1-1 reps
Wod Type: For LoadMain Site Daily WODs
Movements: Snatch
Snatch Wods
Competitions:
Source: www.crossfit.com

Thursday 210624

Thursday 210624
21-15-9 reps for time of:



Thrusters

Chest-to-bar pull-ups



♀ 95 lb. ♂ 135 lb.



Post time to comments.





Scaling:

This couplet is one of the original variations on the classic benchmark workout Fran. Refer to your workout on 210512 and use the same loading on the barbell.



Intermediate Option:

21-15-9 reps for time of:

Thrusters

Chest-to-bar pull-ups



♀ 75 lb. ♂ 115 lb.



Beginner Option:

15-12-9 reps for time of:

Thrusters

Assisted pull-ups



♀ 45 lb. ♂ 65 lb.
Wod Type: For TimeMain Site Daily WODs
Movements: Pull-UpThruster
Pull-Up WodsThruster Wods
Competitions:
Source: www.crossfit.com

Wednesday 210623

Wednesday 210623
J.T.

21-15-9 reps for time of:



Handstand push-ups

Ring dips

Push-ups



Post time to comments.

Compare to 190704.





Scaling:

This gymnastics triplet will challenge your pushing stamina. Choose 3 different pushing modifications that allow you to practice the skill and keep moving.



Intermediate Option:

15-12-9 reps for time of:

Handstand push-ups

Ring dips

Push-ups



Beginner Option:

15-12-9 reps for time of:

Piked handstand push-ups, feet on box

Ring dip negatives

Elevated push-ups
Wod Type: For TimeMain Site Daily WODsNo Equipment (Home Wods)
Movements: Dip/Ring Dip/Tricep DipHandstand Push-UpPush-Up
Dip/Ring Dip/Tricep Dip WodsHandstand Push-Up WodsPush-Up Wods
Competitions:
Source: www.crossfit.com

Sunday 210620

Sunday 210620
30-20-10 reps for time of:



GHD sit-ups

Toes-to-bars

Wall-ball shots



♀ 14-lb. ball to 9-ft. target

♂ 20-lb. ball to 10-ft. target



Post time to comments.

Compare to 170913.





Scaling: 
Beginning athletes can use the warm-up time to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout portion. Intermediate athletes can do this workout as prescribed.



Beginner Option:

20-15-10 reps for time of:

AbMat sit-ups

Hanging knee raises

Wall-ball shots



♀ 6-lb. ball

♂ 10-lb. ball
Wod Type: For TimeMain Site Daily WODs
Movements: GHD Sit-UpToes-to-Bar/Knees-to-ElbowsWall Ball Shot
GHD Sit-Up WodsToes-to-Bar/Knees-to-Elbows WodsWall Ball Shot Wods
Competitions:
Source: www.crossfit.com
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