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Crossfit WOD - Workout Of The Day list

WOD (Crossfit workout) - is a certain amount of work (the task), which is necessary to perform. Each crossfit workout doesn’t look like the previous one, and it is possible that even during the year you will not have any repetitive training. Each time you need to do a workout with a new configuration (relation) of modalities, a completely different set of exercises, the number of repetitions and the weight.  

WOD - is a crossfit workout (also called a metcon or a crossfit WOD). Close in meaning to “WOD” is a workout of the day, a complex, a task. WOD is used mainly for designation crossfit workouts, and in other sports this abbreviation is not used. 

Workout Search Page (WOD) WODCAT app is powerful and flexible tool for searching the right workout. At the moment WODCAT service has the most progressive, detailed and at the same time free search for WOD (crossfit workouts) compared to other on-line services on the Internet or mobile app. This page provides training for various kinds of sports (circular training, strength training, stretching, crossfit).

Popular crossfit workouts categories: Crossfit Girls, Crossfit Heroes, Crossfit Games workouts, RFT workouts, ЕМОМ wods or AMRAP wod; gymnastics (bodyweight workouts), weightlifting or endurance workouts

Movements and crossfit workouts exercises can be easily selected independently or with the help of a trainer for any level of preparedness and routine of life. When looking for a workout, you need to consider many parameters in order to find what you need.

There are three types of load are used: M="cardio", G = gymnastics, W = weightlifting. They alternate among themselves in different variations.

There is some training schemes in crossfit: 3+1 (this means 3 days of training in a row + 1 day rest, and the cycle repeats) or the scheme, adjusted for a weekly duty cycle -  5+2 (5 days of training + 2 days rest). You can choose a 4-day weekly microcycle, performing workouts on those days that are convenient for you, for example: Monday, Wednesday, Friday, Saturday.

Another unique opportunity of WODCAT app is an algorithm for detecting duplicates. There isn’t any identical workouts in WODCAT database. All workouts are tested for uniqueness when adding.

Before moving on to WODs description, lets define the concept of Crossfit briefly.

Triplet
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3 rounds for time of:
15 Deadlifts 100-% BW 15 Burpee Pull-Up 150 Jump Rope (Single)
Only for PRO
Popular gym
CrossFit Impulse
3 rounds for time of:
21-15-9 Double Kettlebell Deadlift Bench press Burpees Jumping Jack
Only for PRO
Best supplier
ROGUE
For time:
100 Jump Rope (Single) 25-25 Kettlebell Clean and Jerk 50 Mountain Climber 50 Body rows 100 Kettlebell Swing
Only for PRO
For time:
25 Kettlebell Swing 50 Sit-Ups 100 Jump Rope (Single) 20 Kettlebell Swing 40 Sit-Ups 80 Jump Rope (Single) 15 Kettlebell Swing 30 Sit-Ups 60 Jump Rope (Single) 10 Kettlebell Swing 20 Sit-Ups 40 Jump Rope (Single) 5 Kettlebell Swing 10 Sit-Ups 20 Jump Rope (Single)
Only for PRO
Popular gym
CrossFit Torch
For time:
100 Overhead Lunge 23-lb 300 Jump Rope (Single) 30 Wall Ball 12-lb 30 Body rows 30 Push-Ups 30 Wall Ball 12-lb 300 Jump Rope (Single)
Only for PRO
Best supplier
Reebok
For time:
60 Pull-Ups 60 Sit-Ups 15 Clean and Jerk 110-lb 30 Kettlebell Swing 1,5-pood 50 Push-Ups 2000 meters Run
Only for PRO
For time:
1000 meters Row 1000 meters Run 50 Push-Ups 50 Air Squats 50 Kettlebell Push Jerks 53/27-lb 50 Kettlebell Swing 53/27-lb 1000 meters Run 1000 meters Row
Only for PRO
Popular gym
CrossFit Impulse
5 rounds for time of:
20 Double Unders 15 Power Cleans 111/67-lb 10 Man Maker 34/18-lb 10 Alternating Kettlebell Snatch 53/27-lb 20 Burpees
Only for PRO
Best supplier
ROGUE
2 rounds for time of:
100 Double Unders 50 Shoulder to Overhead (FS2OH) 95-lb 25 Toes to bar
Only for PRO
For time:
800 meters Weighted Run 20/14-lb 30 Kettlebell Swing 1,5/1-pood 30 Push-Ups 15-15 Kettlebell Clean and Jerk 1,5/1-pood 30 Air Squats 15-15 Dumbbell Snatch 45/34-lb 15 Burpee Box Jump Overs 22/20-inch 800 meters Weighted Run 20/14-lb
Only for PRO
Popular gym
CrossFit Torch
For time:
30 Pull-Ups 40 Kettlebell Push Jerks 1,5-pood 50 Burpees 60 Sit-Ups 70 Double Unders
Only for PRO
Best supplier
Reebok
3 rounds for time of:
30 Overhead Lunge 56/34-lb 25 Double Unders 20 Sit-Ups 15 Pull-Ups 10 Kettlebell Swing 2/1-pood 5 Burpees
Only for PRO
4 rounds for time of:
10 Bench press 75-% BW Deadlifts 100-% BW 5 Hand Release Push-Up 25 Double Unders
Only for PRO
Popular gym
CrossFit Impulse
For time:
15 Squat Cleans 155-lb 30 Toes to bar 30 Box Jump 24-inch 15 Strict Muscle-up 30 Dumbbell Push Jerk 45-lb 30 Double Unders 15 Thrusters 135-lb 30 Pull-Ups 30 Burpees 100 meters Weighted Lunges 45-lb
Only for PRO
Best supplier
ROGUE
4 rounds for time of:
20 Wall Ball 20/14-lb 20 Box Jump 24/20-inch 500 meters Row
Only for PRO

Crossfit is a system (philosophy) of a general physical training of anybody, aimed at the uniform development of all physical qualities (strength, endurance, coordination, power). However, Crossfit does not require any special training or experience. The same approach (crossfit program) often applies to all athletes in the gym, however weights and intensity are scaled individually depending on the athlete's physical training. CrossFit is a branded fitness regimen created by Greg Glassman and is a registered trademark of CrossFit, Inc.

Crossfit requires constant alternation of exercises from the three main groups (weightlifting, gymnastics and cardio) to acquire an excellent and comprehensively developed physical form. In addition to alternating exercises, in a normal and balanced training program will also alternate the time (duration) of workouts - this is necessary to actualize the required neuroendocrinal response of a person to different loads. Therefore, a person engaged in crossfit training is able to perform both high-intensity training in 2 minutes, and long 20-30 minute workouts, and with the same ease run a marathon.

It is also necessary to take into account, that competing athletes and people who engaged into crossfit to maintain a good physical shape have a completely different programs.

There is a standard scheme for alternating loads of different types of training: 1st day - M, 2nd day - GW, 3d day - MG, 4th day – rest, 5th day - G, 6th day- WM, 7th day -  GWM, 8th day – rest, 9th day - W, 10th day - MG, 11th day - WMG, 12th day - rest. This scheme for general orientation in the alternation of load types. However, modern crossfit has already moved away from this scheme of compilation of training programs, many boxes have their own program, own training schedule, only the principles of diversity of training and the availability of all types of workload in the training program are general.

What should I fear?

1) Rhabdomyolysis is a possible threat to "trained newcomers in CrossFit", be very careful. It is a real threat. During the first trainings, first of all, it is necessary to exclude the possibility of the appearance of "Rabdo". Тraining for beginners on an equal basis with the main group inevitably leads to rhabdo. At least, this is an official statement. Adapt your body to such loads smoothly and do not try to set a record on the very first day of meeting with CrossFit.

2) Keep your training program balanced. Do not allow monotone work and maximally alternate exercises and modalities.

Because of the large variety of crossfit workouts, there is always a need to find a unique, interesting and balanced workout, which would fit perfectly into the athlete's unique training plan.

Search and sort criteria on this page for Crossfit WOD searching: 

- WOD Category - singlet, couplet, triplet or chipper, bodyweight or with weights. 
- Exercise. (search by the presence of certain exercises in workouts) 
- Movement. (search by type of exercises (movements) in training: abs, squats, press, deadlift, jumps, running) 
- Modality. (is used only in crossfit workouts: M = monostructural metabolic conditioning or “cardio”, G = gymnastics, bodyweight exercises, W = weightlifting, powerlifting and olympic lifts)
- Time. Training duration (choose a workout with a certain duration) 
- Equipment (medicine balls, rowing, crossfit racks, barbell, dumbbells or kettlebell etc.

In addition to training content in search results, you can see such characteristics as: a workout rating (rated by other athletes), a number of results for each workout and the average duration of the workout.

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.