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Crossfit WOD - Workout Of The Day list

Crossfit workout (WOD) 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. 

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

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 program is a sequence of crossfit workouts (WODs) drawn up in a special order, taking into account the goals set, rules and common sense.

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.

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).

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3 rounds for time of:
800 meters Run 7 Deadlifts 275-lb 10 Burpee Pull-Up 7-7 One Arm Kettlebell Thruster 53-lb 20 Box Jump 24-inch
Popular gym
CrossFit Impulse
23m:18s
2
Complete as many rounds as possible in 20 minutes of:
5 Strict Pull-Up 10 Burpees 15 Toes to bar 20 Kettlebell Swing 1,5/1-pood 25 Jump Rope (Single)
Best supplier
ROGUE
20m:00s
1
7 rounds for time of:
21-18-15-12-9-6-3 Deadlifts 177/111-lb Double Unders Kettlebell Swing 53/36-lb Toes to bar
27m:27s
15
For time:
33 Power Cleans 70-lb 33 Air Squats 33 Sit-Ups 33 Pull-Ups 33 Push-Ups 33 Sumo Deadlift High Pull 45-lb 33 Dumbbell Press 45-lb 33 Back Extensions 33 Bar Dips 33 Overhead Squats 45-lb 33 Burpees 33 Toes to bar 33 Push Jerks 45-lb 33 Jumping Jack 60 sec Plank
Popular gym
CrossFit Torch
33m:00s
43
6 rounds for time of:
30 Air Squats 19 Power Cleans 135-lb 7 Strict Pull-Up 400 meters Run
Best supplier
Reebok
37m:31s
4
For time:
50 Deadlifts 115-lb 50 Walking Lunge 40 Back Squats 115-lb 40 Toes to bar 30 Power Cleans 115-lb 30 Burpee Box Jump Overs 24-inch 20 Thrusters 115-lb 20 Triple-Unders
40m:17s
7
3 rounds for time of:
350 meters Row 30 Air Squats 5 Strict Pull-Up 30 Push-Ups 20 Thrusters 45-lb
Popular gym
CrossFit Impulse
20m:21s
5
Complete as many rounds as possible in 20 minutes of:
5 Power Snatchs 89/56-lb 50 Jump Rope (Single) 5 Pull-Ups
Best supplier
ROGUE
20m:00s
16
Complete max Reps in 10 minutes limit:
15-12-9-6-3 Shoulder to Overhead (FS2OH) 135-lb 15-12-9-6-3 Pull-Ups 30-30-30-30-30 Double Unders
10m:00s
2
For time:
21-15-9 Clean 185/135-lb 21-15-9 Dumbbell Thruster 50/35-lb 21-15-9 Pull-Ups 400-400-400 meters Run
Popular gym
CrossFit Torch
22m:20s
2
For time:
1000 meters Row 50 Thrusters 45-lb 30 Pull-Ups
Best supplier
Reebok
09m:58s
25
3 rounds for time of:
400 meters Run 21 Kettlebell Swing 1,5-pood 12 Pull-Ups
12m:50s
46
Complete as many rounds as possible in 15 minutes of:
20 Kettlebell Swing 35-lb 20 Sit-Ups 60 Jump Rope (Single)
Popular gym
CrossFit Impulse
15m:00s
18
2 rounds for time of:
60 sec Kettlebell Snatch 1,5-pood 60 sec Kettlebell Snatch 1,5-pood 60 sec Kettlebell Swing 60 sec Burpees Bar-Facing 60 sec Rest
Best supplier
ROGUE
12m:26s
4
5 rounds for time of:
40 Double Unders 30 Box Jump 24-inch 20 Kettlebell Swing 1,5-pood
24m:30s
5
3 rounds for time of:
21-15-9 calorie Row Kettlebell Swing Pull-Ups
Popular gym
CrossFit Torch
08m:43s
2
3 rounds for time of:
30 Double Unders 15 Back Extensions 10 Ring Dips 5 Thrusters 115/85-lb
Best supplier
Reebok
13m:28s
1
3 rounds for time of:
500 meters Row 21 Deadlifts 100-% BW 20 Box Jump 20-inch
16m:11s
20
5 rounds for time of:
15-12-9-6-3 Back Squats 155/89-lb Pull-Ups Double Unders
Popular gym
CrossFit Impulse
10m:47s
14
2 rounds for time of:
22 Kettlebell Swing 1,5-pood 22 Deadlifts 220/220-lb 22 Pull-Ups 300 Jump Rope (Single) 22 Power Cleans 135/135-lb 22 Burpees 22 Overhead Squats 90/75-lb
Best supplier
ROGUE
36m:59s
5

 

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. 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.

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

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.

When looking for a workout, you need to consider many parameters in order to find what you need.

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

- WOD Category. (singlet, couplet, triplet or chipper, bodyweight or with weights. Popular crossfit workouts categories: Girls, Heroes, Games, For time, ЕМОМ or AMRAP; gymnastics, weightlifting or endurance workouts) 
- 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.

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.

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 CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

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.