Cross Fit’s Workout of the Day

Workout of the day which is also known as ‘WOD’ by the cross fitters is for those who want to be fit. Workout of the day can be pretty brutal. They test:

  • Strength
  • Speed
  • Endurance

“I will make sweat my best accessory; I will run harder than my mascara,”

Random

workout of the day

Cross fit Workout of the day (WODS) for beginners:

The one and main reason for cross fit’s workout of the day is because they are very effective. These cross fit’s workouts are for shorter spam of time. But then if they lack time, they fulfill that part in intensity department. Their basic structure of workouts is below:

  1. Baseline
  2. Every minute on the minute
  3. As many rounds as possible
  4. Chipper
  5. Benchmark

It is necessary for the beginners to concentrate on building up a cardiovascular base.

Baseline:

The baseline is a base for performance. This workout should be performed regularly and then notice the difference.

  • Row 500 meters
  • 10 Air Squats
  • 25 Push-Ups
  • 29 Sit-Ups
  • Row 500 meters

Every Minute on the Minute:

Perform the below mentioned exercises after every 15 minutes.

  • 3 burpees
  • 5 toes to bar

As many rounds as possible:

Set a timer of at least 15 minutes. Perform these exercises every next minute of your bench mark timer. Do not rest between the rounds.

  • 200 meter run
  • 10 dumbbell overhead
  • 10 pull-ups
  • 10 wall balls

Chipper:

Chipper is kind of a monster. It includes reps of some of the exercises. Give rest time after exercises.

  • 10 burpees
  • 20 box jumps
  • 10 burpees
  • 30 kettlebell swings
  • 10 burpees
  • 30 alternating lunges
  • 10 burpees
  • 20 air squats

Half cindy:

Half cindy looks easy but it can exhaust you. At the beginning level goes for 10 minutes.

  • 5 pull-ups
  • 10 push-ups
  • 15 squats

Cross Fit workouts at home:

There are some cross fit workouts which you can perform at home. Lets discuss about them:

workout of the day

WOD 1

6 Rounds 

10 Pushups
15 V-Ups
20 Jumping Air Squat

WOD 2

16min of As many rounds as possible

10 Burpees
10 Pull-Ups
20 Lunges
20 Situps

WOD 3

20 Minute every minute on the minute

1: 15 Pushups
2: 10 Pullups

3: 15 Situps
Minute 4: 20 Lunges

WOD 4

Pullups
Burpee + Tuck Jump

 

WOD 5

10 Rounds of

20 Mt. Climber
20 Situps
20 Air squat
20 Lunges

 

WOD 6

The Murph

1-Mile Run
100 Pullups
200 Pushups
300 Air squat
1-Mile Run

 

WOD 7

7min as many rounds as possible 

10 Air squat
10 V-ups
10 Burpee

3 Min rest

7min

10 Lunges
10 Mt. Climber
10 Push ups

 

WOD 8

16min of 

8 Burpee
8 Pushup
16 Pull ups
16 Hanging Knee Tucks or situps

 

WOD 9

20-Min of

21 Jumping Air Squats
15 Pushups
9 Burpee Pullups

 

WOD 10

8 Rounds 

10 Pushups
10 Air squat
10 Burpee
10 Air squat

 

Workout of the day generator:

It possess list of work outs, whatever workout you might click will generate you towards a task of exercises you have to perform:

Choose a category which will generate a WOD:

Travel WODS

Body weight WODS

Partner WODS

emom WODS

Power WODS

Endurance WODS

chipper WODS

Ketbells WODS

Open WODS

Benchmark WODS

Bodyweight WODs:

Bodyweight crossfit work outs are a big challenge. For performing body weight exercises you have to make sure that your endurance level and gymnastic aren’t ignored.

1. Hero WOD Murph 

1 mile Run (1.6 km)
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

2. Chelsea

5 Pull-ups
10 Push-ups
15 Squats

3. Hero WOD JT 

Do reps of:
Handstand push-ups
Ring dips
Push-ups

4. CrossFit Regionals

10 rounds
1 legless rope climb
60m sprint

5. Mary

5 Handstand push-ups
10 1-legged (pistol) squats
15 Pull-ups

Cross Fit daily workouts:

RUN AND GUN

For time:
20 S2OH (135/95)
200m run
15 S2OH
400m run
10 S2OH
600m run

River Monsters:

I.
3 sets not for time:
10 HSPU
30 double unders
1 rope climb

II.
2ooom row – time trial

Cross fir total:

Backsquat
Shoulder Press
Deadlift

Hybrid Theory:

I.
20 minutes to establish

II.
3 rounds for time (SPRINT!):
10 thrusters (115/85)
10 burpee pull-ups

Stop hammer time:

4 sets:
Bulgarian split squat x 6 for legs
Rest 45 sec
Single arm DB press x 6 for arms
Rest 45 sec

4 sets for max reps:
55 sec max reps DB G2OH
35 sec rest
25 sec max sit ups
15 sec rest

Warm Ups:

Exercises for warm up sessions.

workout of the day

Landmine:

I.
3 sets NFT:
3 reverse wall climbs
10 T2B
30 double under

II.
Amrap 12:
6 hang squat  (135/95)
12 hand release push ups

Artificial Intelligence:

I.
Bench Press

II.
Every 4 min for 24 min:

3 Deadlifts
10 box jumps
200m run

Double Trouble:

It should be performed with a partner

Amrap 10:
5 pull ups
5 burpees

-rest for 5 minutes-

Amrap 10:
150m row
15 DB push press

Beautiful Mind: 

Front squat

Start at 70%

then gradually increase the 7 sets.

Amrap 7:
50m sprint
10 KB swings
1 rope climb

Cross fit workout Routine:

Workout goals:

Gain Strength workout of the day
Get ripped workout of the day
Get toned  workout of the day
Improve Cardio  workout of the day
Lose weight  workout of the day

Equipment:

  • barbel
  • sqaut rack
  • chin up bar
  • exercise mat
  • kettlebells
  • wallsworkout of the day

If you start your workout with deadlifts, you will start from maximum 50% and go up to 20% each time you perform an exercise. Add 30lbs with each set of exercise. Hold weight for 5 seconds before taking it down. Take intervals before you start another set. Cross fir workouts challenge your physical and mental strengths.

Cross fit WOD list:

  • Gwen Workout:

Clean & Jerk 15-12

9 reps

Go at floor only

Even a re-grip off the floor

No dumping.

Use same load for every set you perform

Rest in between performing sets

 

  • Cross Fit Total WORKOUT:

2RM Back Squat

3RM Shoulder Press

4RM Deadlift

Post the total amount you have performed

 

  • Angie WORKOUT:

200 Pull-ups

50 Push-ups

60 Sit-ups

45 Squats

 

  • Barbara WORKOUT:

Five rounds:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Rest 3 mins

 

  • Chelsea WORKOUT:

On the minute every minute for 30 minutes:

5 pull-ups

10 push-ups

15 squats

 

  • Diane WORKOUT:

21 – 15 – 9:

225/155lb or 100/70kg deadlift

handstand push-ups

Resources

Jay does Diane

 

  • Cindy WORKOUT:

20 min AMRAP:

5 pull-ups

10 push-ups

15 squats

 

  • The Gauntlet WORKOUT:

30 minute AMRAP of:

Jackie

1000m Row

50 Thrusters (45/35 pound)

30 Pull-ups

Karabell

10 rounds

3 Snatches (135/90 pounds)

15 Wall Ball (20/14lbs @ 10/8 target)

AMRAP of Cindy for remaining 30 minutes:

5 pull-up

10 push-up

15 squat

Your result is rounds of Cindy completed.

Elizabeth WORKOUT

21 – 15 – 9:

135/95lb or 60/42kg clean

ring dips

 

  • Fran WORKOUT:

21 – 15 – 9:

thruster 95/65lb or 42.5/30kg

pull-ups

 

  • Heavy Fran WORKOUT:

15-12-9 reps of:

Thrusters (60/42,5kg or 135/95 lbs)

Weighted pull-ups (20/15kg or 45/30 lbs)

 

  • Grace WORKOUT:

30 reps:

135/95lb or 60/42kg clean & jerk

 

  • Helen WORKOUT:

3 rounds for time:

run 400m

21 kettlebell swings (55/35lb or 24/16kg)

12 pull-ups

 

  • Fat Helen WORKOUT:

3 rounds

400 m Run

21 Kettlebell Swings (32/24kg)

12 Chest-To-Bar Pull-Ups

Isabel WORKOUT

30 reps:

snatch 135/95lb or 60/42kg

 

  • Jackie WORKOUT:

For time:

1000 m row

50 thruster 45/35lb or 20/15kg

30 pull-ups

 

  • Karen WORKOUT:

For time

150 wall balls 20/14 lbs

 

  • Linda WORKOUT:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1:

1.5x body weight deadlift

body weight bench press

3/4x body weight cleans

  • Mary WORKOUT:

20 minutes AMRAP:

5 handstand push-ups

10 one legged squats (pistols)

15 pull-ups

 

  • Nancy WORKOUT:

5 rounds:

400 m run

15 overhead squat 95/65lbs or 42.5/30kg

 

  • Annie WORKOUT:

50 – 40 – 30 – 20 – 10:

double unders

sit ups

 

  • Eva WORKOUT:

5 rounds for time:

Run 800m

30 KB Swings 32kg/24kg

30 pull-ups

 

  • Kelly WORKOUT:

5 rounds:

run 400 m

30 box jumps

30 wall balls 20/14lbs

 

  • Lynne WORKOUT:

Five rounds:

Bodyweight bench press max reps

Pull-ups max reps

Post total reps

 

  • Nicole WORKOUT:

20 min AMRAP:

400 m run

max rep pull-ups

Report pull-up reps

 

  • Special Mary WORKOUT:

For time, all strict:

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups

10 handstand push-ups

20 one-legged squats, alternating

30 pull-ups

15 handstand push-ups

30 one-legged squats, alternating

45 pull-ups

10 handstand push-ups

20 one-legged squats, alternating

30 pull-ups

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups

 

  • J. WORKOUT:

For time:

1 Squat clean 185 lbs/125 lbs

10 parallette handstand push-ups

2 Squat clean 185 lbs/125 lbs

9 parallette handstand push-ups

3 Squat clean 185 lbs/125 lbs

8 parallette handstand push-ups

4 Squat clean 185 lbs/125 lbs

7 parallette handstand push-ups

5 Squat clean 185 lbs/125 lbs

6 parallette handstand push-ups

6 Squat clean 185 lbs/125 lbs

5 parallette handstand push-ups

7 Squat clean 185 lbs/125 lbs

4 parallette handstand push-ups

8 Squat clean 185 lbs/125 lbs

3 parallette handstand push-ups

9 Squat clean 185 lbs/125 lbs

2 parallette handstand push-ups

10 Squat clean 185 lbs/125 lbs

1 parallette handstand push-up

 

  • Cindy XXX WORKOUT:

Complete in 20 minutes

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

 

  • Marguerita WORKOUT:

50 reps for time of:

Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

 

  • Baseline WORKOUT:

For time:

row 500 m

40 squats

30 sit-ups

20 push-ups

50 pull-ups

 

  • CrossFit Total II WORKOUT:

Find your 1RM of the day:

Clean

Bench press

Overhead squat

 

  • Fight Gone Bad! WORKOUT:

Three rounds of:

Wall-ball, 20/14 pound ball, 10/8 ft target (Reps)

Sumo deadlift high-pull, 75/55 pounds (Reps)

Box Jump, 20″ box (Reps)

Push-press, 75/55 pounds (Reps)

Row (Calories)

 

  • Nasty Girls V2 WORKOUT:

3 rounds for time of:

50 one-legged squats, alternating

7 muscle-ups

175/115lb. hang power cleans, 10 rep

 

  • The Ghost WORKOUT:

6 rounds of:

2 minute of rowing

3 minute of burpees

4 minute of double-unders

5  minute rest

 

  • Christine WORKOUT:

3 rounds for time of:

500m Row

12 Deadlifts (Bodyweight)

21 Box jumps (60/50 cm)

WOD for August month:

Brikell and Doral

 Strength
Posterior
3 rds
Rubber band walk
10m forward
20m backward
15m lateral left
25m lateral right
8 reps DB Bulgarian split squats (each side)

Ice
10 T2B
5 Snatch @135/95
10 T2B
4 Snatch
10 T2B
3 Snatch @155/105
10 T2B
2 Snatch
10 T2B
1 Snatch @165/115
For time
12 min cap

    Important Exercises for men:
  1. Filthy Fifty:

    It is a brutal series of taxing exercises. It includes 50 reps of different of exercises. Such as:

    • box jump
    • jumping pull ups
    • kettle bell swings
    • Walking lunge steps
    • Knees to elbow
    • Reps of push press
    • Back extensions
    • Wall balls
    • 20 pound ball
    • Burpees
  2. Fran:

    Fran is a series of thrusters and pull ups which are done quickly without any break. This workout includes three rounds which includes 21 reps of each performed exercise. Thrusters varies in weight plus you can also perform jumping pull ups.

  3. Murphs:

    Murrphs are simple to perform and relentless. Run a mile, after which you have to do: 100 pull ups, 200 push ups, 300 sqaut

  4. The Seven:

    The seven is a cycle of seven rounds. It includes 7 handstand pushups, 135 pounds thrusters, seven times knee to elbow, 235 pound dead lift, kettle bell and burpees.

  5. The Ryan:

    The last five rounds in these exercises are done very quickly. The formation is 7 muscle ups which are followed by 21 burpees. Challenge factor in The Ryan is that the time should be under 25 minutes.

    1. King Kong:

    This workout of the day is quite faster. First three rounds are done on a faster pace. Perform 2 muscle ups, 3 squats which should be clean and few dead lifts. Five minutes is an amazing time to perform this WOD.

    1. Arnie:

    The hero WOD (workout of the day) is arnie.

    50 swings

    21 overhead

    Turkish get-ups

    1. Roy:

    Roy includes 15 deadlifts and 20 box jumps

    1. DT:

    5 rounds, 9 hang power clean and 6 push jerks.

    1. Burpee Mile:

    You have to complete one mile of burpees finding a good track. Perform a bread jump,. The track should be about 1600 meters.

    1. Chelsea:

    50 pull ups

    10 push ups

    15 squats are a must to perfrom.

    1. kalsu:

    In kalsu WOD you have to complete 5 burpees and 100 thrusters.

 

WOD’S SCHEDULE IN DAYS:

Friday 170818

Rest Day

Thursday 170817

Back squat

  • CrossFit WOD 170817
  • The Back Squat

Wednesday 170816

3 rounds for time of:

30 pull-ups

400-meter run

  • CrossFit WOD 170816
  • The Kipping Pull-up

Tuesday 170815

4 rounds for time of:

25 push presses, 95 lb.

50-cal. row

100 double-understand

  • CrossFit WOD 170815
  • The Push Press
  • Rowing
  • The Double-Under

Monday 170814

Rest Day

Sunday 170813

  • CrossFit WOD 170813 With Dafydd Dennis
  • The Hang Power Snatch

Saturday 170812

Cindy

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

OR

Complete as many rounds as possible in 20 minutes of:

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups

  • CrossFit WOD 170812
  • The Kipping Pull-up
  • The Push-up
  • The Air Squat

Friday 170811:

40-30-20-10 reps for time of:

30-inch box jumps

GHD sit-ups

  • CrossFit WOD 170811
  • The Box Jump
  • The GHD Sit-up

Thursday 170810

Rest Day

Wednesday 170809

5 rounds for time of:

400-m run

15 left-arm kettlebell snatches, 1 pood

15 right-arm kettlebell snatches, 1 pood

  • CrossFit WOD 170809 With Dafydd Dennis
  • The Kettlebell Snatch
  • The Kettlebell Snatch With Jeff Martone

 

Tuesday 170808

Deadlift 7-7-7-7-7-7-7 reps

Compare to 130804.

  • CrossFit WOD 170808
  • Simplifying the Deadlift
  • The Deadlift

Monday 170807

Workout 17.5

10 rounds for time of:

9 thrusters

35 double-unders

Men use 95 lb.

Women use 65 lbS

Compare to 170324.

  • Open Workout 17.5 Description
  • Nicole Carroll’s Tips for Open Workout 17.5
  • Open Announcement 17.5

Sunday 170806

Rest Day

Saturday 170805

CrossFit Games Triple-G Chipper

For time:

100 pull-ups

80 GHD sit-ups

60 single-leg squats, alternating

40-cal. row

20 push presses, 100 / 70-lb. dumbbell

  • CrossFit WOD 170805 With Paul Tremblay
  • The Kipping Pull-up
  • The GHD Sit-Up
  • The Pistol
  • Rowing

Friday 170804

Amanda .45

13-11-9-7-5 reps for time of:

Muscle-ups

Squat snatches

Men use 135-lb. barbell

Women use 95-lb. barbell

  • Amanda – 2010 CrossFit Games
  • 60-Second Scaling: Almost Amanda
  • The Muscle-up Transition
  • The Snatch

 

Thursday 170803

CrossFit Games Run Swim Run

For time:

Run 1.5 miles

Swim 500 meters

Run 1.5 miles

  • CrossFit WOD 170803
  • Swim Tips for CrossFitters

Wednesday 170802

Rest Day

Tuesday 170801

Snatch 1-1-1-1-1-1-1 reps

  • CrossFit WOD 170801 With Pat Sherwood
  • The Snatch

Monday 170731

4 rounds for time of:

500-meter row

15 handstand push-ups

1 rope climb “double-up”, 15-ft. rope

Do handstand push-ups

  • CrossFit WOD 170731 With Rob Lawson
  • Rowing
  • The Handstand Push-up
  • The Rope Climb

Sunday 170730

Front squat 5-5-5-5-5 reps

  • CrossFit WOD 170730 With Rob Lawson
  • The Front Squat

 

Saturday 170729

Rest Day

Friday 170728

3 rounds for time of:

1,200-m run

20 L pull-ups

30 hip extensions, holding a 25-lb. plate

  • CrossFit WOD 170728
  • The Pull-up (L-Sit)

Thursday 170727

5 rounds for time of:

200-meter farmers carry

20 deficit push-ups, hands on dumbbells

10 push jerks

Use 60-lb. dumbbells for the farmers carry and push jerks.

  • CrossFit WOD 170727
  • The Dumbbell Push Jerk

Wednesday 170726

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

  • CrossFit WOD 170726 With Rob Lawson
  • The Medicine-Ball Clean

Tuesday 170725

Rest Day

Monday 170724

50 double-unders

10 overhead squats, 135 lb.

  • CrossFit WOD 170724
  • The Double-Under
  • The Overhead Squat

Sunday 170723

Deadlift 1-1-1-1-1-1-1 reps

  • CrossFit WOD 170723
  • The Deadlift

Saturday 170722

Swim as far as possible in 30 minutes

  • CrossFit WOD 170722
  • Swim Tips for CrossFitters

Friday 170721

Rest Day

Thursday 170720

30 squats

20 handstand push-ups

10 deadlifts, 225 lb.

  • CrossFit WOD 170720 With Rob Lawson
  • The Air Squat
  • The Handstand Push-up
  • The Deadlift

Wednesday 170719

4 rounds for time of:

25 GHD sit-ups

15-ft. rope climb, 3 ascents

400-meter run

  • CrossFit WOD 170719
  • Midline Stabilization: The GHD Sit-up
  • The J-Hook Rope Climb

 

Tuesday 170718

Snatch balance 1-1-1-1-1-1-1 reps

Related content:

  • CrossFit WOD 170718 With Rob Lawson
  • The Snatch Balance
  • Olympic Lifting Camp: Snatch Balance

Monday 170717

Rest Day

Sunday 170716

For time:

jumping alternating lunges, 50 steps

pull-ups

push presses, 95 lb.

hip extensions

50 burpees

  • CrossFit WOD 170716
  • The Kipping Pull-up
  • The Push Press
  • The GHD Hip Extension

Saturday 170715

27-21-15-9 reps for time of:

95-lb. squat cleans

Ring dips

  • CrossFit WOD 170715 With Rob Lawson
  • The Clean
  • The Ring Dip

 

Friday 170714

60 box jumps, 30-in. box

40 kettlebell swings, 2 pood

30 knees-to-elbows

20 wall-ball shots, 30-lb. ball

10 burpees

  • CrossFit WOD 170714
  • The Box Jump
  • The Kettlebell Swing
  • The Wall Ball

Thursday 170713

Rest Day

Wednesday 170712

Hang power clean 1-1-1-1-1 reps

Hang power snatch 1-1-1-1-1 reps

Push jerk 1-1-1-1-1 reps

  • CrossFit WOD 170712
  • The Hang Power Clean
  • The Hang Power Snatch
  • The Push Jerk

Tuesday 170711

For time:

5 strict muscle-ups

50 double-unders

4 strict muscle-ups

40 double-unders

3 strict muscle-ups

30 double-unders

2 strict muscle-ups

20 double-unders

1 strict muscle-up

10 double-unders

  • CrossFit WOD 170711
  • The Strict Muscle-up
  • The Double-Under

 

Monday 170710

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

  • CrossFit WOD 170710
  • The Overhead Squat
  • The Front Squat
  • The Back Squat

Sunday 170709

Rest Day

Saturday 170708

Dallas 5

5 minutes of:

Burpees

5 minutes of:

7 deadlifts, 155 lb.

7 box jumps, 24-in. box

5 minutes of:

Turkish get-ups, 40-lb. dumbbell

5 minutes of:

7 snatches, 75 lb.

7 push-ups

5 minutes of:

Rowing (calories)

Friday 170707

8 rounds of:

Run 400 meters

Rest 90 seconds

Related content:

  • CrossFit WOD 170707
  • WOD 120708 Demo

Thursday 170706

Bench press 3-3-3-3-3 reps

  • CrossFit WOD 170706 With Rob Lawson
  • The Bench Press

Wednesday 170705

Rest Day

Tuesday 170704

Rich

For time:

13 squat snatches, 155 lb.

10 rounds of:

20 pull-ups

100-meter sprint

13 squat cleans, 155 lb.

 

  • CrossFit WOD 170704 With Tyson Oldroyd
  • The Snatch
  • The Clean

Monday 170703

For time:

100 hip-back extensions

  • CrossFit WOD 170703
  • The GHD Hip & Back Extension

Sunday 170702

5 rounds for time of:

Swim 200 meters

Rest 2 minutes

  • CrossFit WOD 170702
  • Swim Tips for CrossFitters Part 1

 

Above mentioned lingos are a must workouts of the day to perform. Hopefully you will find this article helpful. Do let us know.

HAVE A HEALTHY AND HAPPY LIFE

 

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