Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 180416
21-18-15-12-9-6-3 reps for time of:
Triple-unders
Bike (calories)Scroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180416 Tips With Tyson Oldroyd
• The Triple-Under
Sunday 210523
21-18-15-12-9-6-3 reps for time of:
Triple-unders
Echo Bike (calories)
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Compare to 180416.
Scaling:
This couplet pairs a high-skill, explosive, and frequently frustrating movement with mindless suffering. Pick a modification for the triple-unders that is doable yet still challenging. Try to maintain intensity on the bike while composing yourself for the next round.
Intermediate Option:
21-18-15-12-9-6-3 reps for time of:
Double-unders *
Bike (calories)
*Use the worst jump rope you can find or even an old piece of rope to make these more difficult than normal.
Beginner Option:
For time:
45 single-unders
15-cal. bike
36 single-unders
12-cal. bike
27 single-unders
9-cal. bike
18 single-unders
6-cal. bike
9 single-unders
3-cal. bike
Friday 231117
Meet Guest Programmer - Dale King: Nov. 6-19, 2023.
With a partner, 3-6-9-12-15-18-21-24-27-30 reps for time of:
Ski-erg calories
Bike-erg calories
Both athletes complete each round of the ladder on each machine. After each completes the prescribed number of calories for that round, athletes switch machines. Continue up the ladder, adding 3 calories every round until each athlete has completed 30 calories on both the ski erg and bike erg.
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Scaling:
Reduce the volume of calories performed to finish the workout in under 30 minutes. Intermediate athletes can perform this workout as prescribed.
Beginner option:
With a partner, 2-4-6-8-10-12-14-16-18-20 reps each for time of:
Ski-erg calories
Bike-erg calories
Thursday 180412
Deadlift 3-3-3-3-3 reps
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Compare to 171104.
Related:
• CrossFit WOD 180412 Tips With Tyson Oldroyd
• The Deadlift
Saturday 180414
21-15-9 reps for time of:
Overhead squats
Toes-to-bars
Men: 115 lb.
Women: 80 lb.
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Compare to 140922.
Related:
• CrossFit WOD 180414 Tips With Tyson Oldroyd
• The Overhead Squat