Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 030216
Complete as many rounds in 30 minutes as you can of:
10 Pull-ups
115 pound Pushpress, 10 reps
1000 meter Row
Friday 240607
CrossFit Service Cup, Workout 1
Daniel
For time:
50 pull-ups
400-meter run
21 thrusters
800-meter run
21 thrusters
400-meter run
50 pull-ups
♀ 65 lb
♂ 95 lb
Time cap: 20 minutes
Compare to 221221.
Post time or reps to comments.
Scaling:
Today's workout is the first 2024 Service Cup workout in honor of Army Sgt. 1st Class Daniel Crabtree, who was killed in action on June 8, 2006, while serving in Al Kut, Iraq.
This workout is pyramid-style with a moderate time domain. Use a light load for the thrusters that allows you to reach proper depth and maintain sound mechanics. You should be able to complete the thrusters in no more than 3 sets and in 90 seconds or less. Scale each element as needed to start the 800-meter run by about 7 minutes into the workout, allowing for completion in under 20 minutes. Complete the pull-ups in sets of 10+ and aim for no more than 5 sets, or 3 minutes, to finish each set of 50 reps.
Intermediate option:
For time:
25 pull-ups or jumping pull-ups
400-meter run
15 thrusters
400-meter run
15 thrusters
400-meter run
25 pull-ups or jumping pull-ups
♀ 45 lb
♂ 65 lb
Beginner option:
For time:
25 assisted pull-ups
400-meter run
15 thrusters
400-meter run
15 thrusters
400-meter run
25 assisted pull-ups
♀ 35 lb
♂ 45 lb
Resources:
The Kipping Pull-up
The Thruster
CrossFit Hero and Tribute Workouts
Find a gym near you:
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Wednesday 240228
For time:
1,000-meter row
400-meter run
750-meter row
400-meter run
500-meter row
400-meter run
250-meter row
400-meter run
Post time to comments.
Scaling:
Today is a moderately long endurance-focused workout. Maintain a consistent pace on the rower and push the pace on the run. Your pace on the rower is too fast if you are walking out the door on your run. Those performing the workout as prescribed should be able to complete the first row in no more than 4:30 and keep each run to 2:15 or less.
Intermediate option:
Same as Rx’d
Beginner option:
For time:
600-meter row
200-meter run
400-meter row
200-meter run
200-meter row
200-meter run
Resources:
Rowing
Running Fundamentals
The CrossFit Open Kicks Off Tomorrow
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Featured photo:
Taken by Michael Valentin.
For the first time in Open live announcement history, six-time Fittest Woman on Earth Tia-Clair Toomey (pictured) will go toe-to-toe with 2023’s third-Fittest Woman on Earth Arielle Loewen in Open Workout 24.3.
How to Watch the 2024 CrossFit Open →
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.
Thursday 120322
CrossFit Games Open 12.5
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
For a downloadable PDF of the workout, click here.
CrossFit Games Open 12.5 workout instructions - video [wmv] [mov] [HD mov]
Jason Khalipa 155 reps, Neal Maddox 146 reps, Kristan Clever 137 reps (65lbs).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.
Compare to 110427 and last year's Open.