Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 211030
Run 1 mile
Post time to comments.
Compare to 200419.Scaling:
Most athletes can complete this as prescribed. Deconditioned athletes may need to jog or walk but still should be able to complete the distance.
Saturday 210605
For time:
Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times to comments.
Compare to 200318.
Scaling:
Today we have four run efforts, each for time. Experienced athletes should consider their mile PR time and shoot to pace that first mile run at about 80% effort. Increase your pace slightly for each remaining distance. Deconditioned athletes should reduce the overall volume.
Beginner Option:
For time:
Jog 1,200 meters
Rest 3 minutes
Jog 800 meters
Rest 2 minute
Jog 400 meters
Wednesday 220420
Bench press 5-5-3-3-3-1-1-1-1-1 reps
Then,
Run 1 mile
Post bench press loads and run time to comments.
Compare to 020827.
Scaling:
Most athletes should be able to do this workout as prescribed. Deconditioned athletes can walk or jog a mile.
Beginner Option:
Bench press 5-5-3-3-3-1-1-1-1-1 reps
Then,
Jog 1 mile
Saturday 231104
Shawn
5-mile run
Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.
Post time and number of intervals to complete the 5 miles to comments.
Compare to 150208.
U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell. Hogan is survived by his parents, Richard and Jean; and sister, Nicole.
Scaling:
Reduce run distance to complete this workout in 6 sets or less and under 45 minutes in total. Reduce squat and push-up reps as needed to keep the total volume of this workout within your current physiological tolerance.
Intermediate option:
4-mile run
Run in 5-minute intervals, stopping after each to perform 25 squats and 25 push-ups before beginning the next 5-minute run interval.
Beginner option:
2.5-mile walk or jog
Walk or jog in 5-minute intervals, stopping after each to perform 10 squats and 10 knee push-ups before beginning the next 5-minute run interval.
Tuesday 230725
For time:
Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times to comments.
Compare to 221009.
Scaling:
Today we have four run efforts, each for time. Experienced athletes should consider their mile PR time and shoot to pace that first mile run at about 90% effort. Increase your pace slightly as the distances get shorter. Deconditioned athletes should reduce the overall volume.
Beginner Option:
For time:
Jog 1,200 meters
Rest 3 minutes
Jog 800 meters
Rest 2 minute
Jog 400 meters