Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 130717
Sprint triathlon
For time:
Swim 750 meters
Bike 20K
Run 5K
Wednesday 230712
CrossFit Games Run Swim Run
For time:
Run 1.5 miles
Swim 500 meters
Run 1.5 miles
Post time to comments.
Compare to 170803.
Scaling:
Choose a running distance that can be completed in approximately 12 minutes. Less- experienced swimmers should consider planning a brief rest interval during the swim. More- experienced athletes should strive to sustain a steady pace throughout the workout. If you do not have access to a pool, ocean, or lake, sub for a bike of similar duration, about 3 miles.
Intermediate Option:
For time:
Run 1.5 miles
Swim 300 meters
Run 1.5 miles
Beginner Option:
For time:
Run 1 miles
Swim 10 minutes
Run 1 miles
Thursday 010405
Most of you are a little beat up by now. Let's work a little triathlon CrossFit style, short and hard.
Bike 3 miles
Swim 500 meters
Run 1000 meters
The challenge will be to set up the transitions to minimize the transition time.
Share with us your total time for all three legs and your transition strategy.
We’re leaving the order of events to your discretion!!
If the triathlon community competed at these distances or shorter, the triathlete
would be a much better athlete!
And finally, for our athletes, today represents a day of active rest. Some rest, huh?
Mayhem Daily Wod - 211118
Mayhem Aerobic Capacity:
12 Min SkiErg (Alt between 2 Min Hard, 4 Min Mod)
-Rest 90 Sec-
2 Min Echo or Assault Bike at Easy Pace (w/ 5 RPM Sprint each 30 Sec)
90 Sec Echo or Assault Bike at Mod Pace (w/ 5 RPM Sprint each 30 Sec)
1 Min Echo or Assault Bike at Hard Pace (w/ 5 RPM Sprint each 30 Sec)
-Rest 90 Sec-
9 Min SkiErg (Alt between 90 Sec Hard, 3 Min Mod)
-Rest 90 Sec-
2 Min Echo or Assault Bike at Easy Pace (w/ 5 RPM Sprint each 30 Sec)
90 Sec Echo or Assault Bike at Mod Pace (w/ 5 RPM Sprint each 30 Sec)
1 Min Echo or Assault Bike at Hard Pace (w/ 5 RPM Sprint each 30 Sec)
-Rest 90 Sec-
6 Min SkiErg (Alt between 1 Min Hard, 2 Min Mod)
Total: 42 Min
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