Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 180609
For time:
1,000-m swim (1,094 yards)Scroll for scaling options.
Post time to comments.Compare to 140629.
Related:
• CrossFit WOD 180609 Tips With Rory McKernan
• Read: Torpedo School
Saturday 210116
5 rounds for time of:
50 double-unders
15 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes
♀ 20-in. box ♂ 24-in. box
Post time to comments.
Scaling:
Reduce the reps and difficulty of the jumps so you can sprint each interval.
Intermediate Option:
5 rounds for time of:
35 double-unders
12 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes
♀ 15-in. box ♂ 20-in. box
Beginner Option:
5 rounds for time of:
25 single-unders
10 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes
♀ 6-in. box ♂ 12-in. box
Friday 211224
Ten 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories
Rest 2 minutes between rounds.
♀ 205 lb ♂ 315 lb
Post reps completed each round to comments.
Scaling:
Each of the 10 rounds in this workout demands max power output. The deadlifts should be heavy. You may need to reduce the load to keep the transitions quick and the reps unbroken.
Intermediate Option:
Ten 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories
Rest 2 minutes between rounds.
♀ 175 lb ♂ 255 lb
Beginner Option:
Five 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories
Rest 2 minutes between rounds.
♀ 95 lb ♂ 135 lb
Monday 231002
7 rounds, 1 minute each, of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps bar dips
Rest 2 minutes between rounds.
♀ 125 lb ♂ 185 lb
Post number of dips completed each round to comments.
Scaling:
Reduce the thruster load in to keep each interval quick, completing the thrusters and shuttle sprint in no more than 40 seconds. The thruster should feel challenging but should be performed with solid mechanics. Use a band or choose to perform jumping dips. If you do not have parallel bars for the dips, modify to a bench or ring dip.
Intermediate option:
7 rounds, 1 minute each, of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps bar dips
Rest 2 minutes between rounds.
♀ 105 lb ♂ 155 lb
Beginner option:
5 rounds, 1 minute each, of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps jumping dips
Rest 2 minutes between rounds.
♀ 55 lb ♂ 75 lb
Friday 180706
10 rounds for time of:
Swim 100 yards
Rest 1 minute
Scroll for scaling options.
Post time to comments.
Compare to 150802.
Related:
• CrossFit WOD 180706 Tips With Rory McKernan
• Swim Tips for CrossFitters Part 1 With Chris Michelmore