Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 151114
4 rounds, each for time of:
200-yard swimRest as needed between efforts.
Monday 230605
10 200-m sandbag runs
Rest as needed between efforts.
♀ 20 lb ♂ 30 lb
Post best and worst times to comments.
Scaling:
Carry a weight for these efforts if you’re able to complete the distance without dropping it.
Intermediate Option:
10 200-m sandbag runs
Rest as needed between efforts.
♀ 10 lb ♂ 20 lb
Beginner Option:
5 200-m medicine-ball runs
Rest as needed between efforts.
♀ 4 lb ♂ 6 lb
Saturday 220806
Rinse ‘N’ Repeat(ish)
Every 2 minutes for as long as possible:
50-yard swim
8 burpees*
*Add 2 burpees each round until you cannot complete the reps within the 2-minute interval.
If you cannot get to a pool, lake, or other water source, sub for a run of similar length.
Post rounds and reps completed to comments.
Scaling:
The first few rounds should be achievable, so if necessary reduce the swim length or start with a lower number of burpees.
Intermediate Option:
Every 2 minutes for as long as possible:
50-yard swim
2 burpees*
*Add 2 burpees each round until you cannot complete the reps within the 2-minute interval.
Beginner Option:
Every 2 minutes for as long as possible:
25-yard swim
1 burpee*
*Add 1 burpee each round until you cannot complete the reps within the 2-minute interval.
Crain
Crain
2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint
2 Rounds for time of:34 Push-ups50-Yard Sprint34 Deadlifts, 135#50-Yard Sprint34 Box Jumps, 24″50-Yard Sprint34 Clean and Jerks, 95#50-Yard Sprint34 Burpees50-Yard Sprint34 Wall-Ball Shots, 20#50-Yard Sprint34 Pull-ups50-Yard Sprint
2 Rounds for time of:
34 Push-ups
50-Yard Sprint
34 Deadlifts, 135#
50-Yard Sprint
34 Box Jumps, 24"
50-Yard Sprint
34 Clean and Jerks, 95#
50-Yard Sprint
34 Burpees
50-Yard Sprint
34 Wall-Ball Shots, 20#
50-Yard Sprint
34 Pull-ups
50-Yard Sprint