Thursday 021003
2000 meter Row
Rest for 2000 meter time
1000 meter Row
Rest for 1000 meter time
500 meter Rowor
800 meter Run
Rest for 800 meter time
400 meter Run
Rest for 400 meter time
200 meter Run
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 021003
2000 meter Row
Rest for 2000 meter time
1000 meter Row
Rest for 1000 meter time
500 meter Rowor
800 meter Run
Rest for 800 meter time
400 meter Run
Rest for 400 meter time
200 meter Run
Wednesday 020130
Row 2000 meters
Rest for 2000 meter time.
Row 1000 meters
Rest for 1000 meter time.
Row 500 meters
OR
Run 800 meters
Rest for 800 meters time.
Run 400 meters.
Rest for 400 meters time.
Run 200 meters.
For Time
100 meter Row
800 meter Run*
200 meter Row
300 meter Row
400 meter Row
500 meter Row
600 meter Row
700 meter Row
800 meter Row
900 meter Row
1,000 meter Row
*Run 800m after every row distance.
Monday 010219
Row 4000 meters @ a 2 min 500 meter pace
Within the next 16 mins hang clean 50% of your body weight 21 times
Row 2000 meters @ a 2 min 500 meter pace
Within the next 8 mins hang clean 50% of your body weight 18 times
Row 1000 meters @ a 2min 500 meter pace
Within the next 4 mins hang clean 50% of your body weight 15 times
Row 500 meters @ a 2 min 500 meter pace
Within the next 2 mins hang clean 50% of your body weight 12 times
There's no rest here other than the time allowed for the hang clean.
Not everyone can make the numbers, do what you can safely, effectively.
With a Running Clock For Time
From 0:00-15:00, perform:
500 meter Ski
200 meter Dumbbell Farmer's Carry (2x50/35 lb)
350 meter Ski
200 meter Dumbbell Farmer's Carry (2x50/35 lb)
200 meter Ski
200 meter Dumbbell Farmer's Carry (2x50/35 lb)
Rest remaining time.
Then, from 15:00-22:00, AMRAP of:
2 Wall Ball Shots (20/14 lb)*
1 Rope Climb
*Continue adding 2 reps every round.
Rest 2 minutes
Then, from 24:00-31:00, establish:
1 rep max Clean-and-Jerk
Then, from 31:00-38:00, 3 Rounds of:
12 Bar Facing Burpees
12 Deadlifts (1RM of Clean-and-Jerk)
Rest remaining time.
Then, from 38:00-40:00, AMRAP of:
Bar Muscle-Ups
Rest 2 minutes
Finally from 42:00, for time of:
1 mile Run
500 Double-Unders*
*Every break, run 200 meters.