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Monday 230116

Monday 230116
10 rounds, each for time of:

Swim 50 yards

Rest 1 minute



OR



10 rounds, each for time of:

200-m sprint

Rest 1 minute



If you cannot get to a pool, lake, or other water source, sub for a run of similar length.

Post times to comments.





Scaling:

If you do not have access to a pool or open-water swimming for today’s  workout, substitute with 200-m run repeats. Intermediate athletes can do this workout as prescribed. Beginner-level athletes should reduce the number of rounds.



Beginner Option:

7 rounds, each for time of:

Swim or run 1 minute

Rest 1 minute
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com

Similar Wods

Tuesday 240514

Tuesday 240514

10 sets, each for time:

50-meter swim
Rest 1 minute between sets.

Post your fastest and slowest time to comments.

Scaling:
Today we are performing 10 sprint-style efforts. Each set should take no more than 1 minute to complete. If you do not have access to a pool or open water, use the substitutions listed below. Intermediate athletes can do this workout as prescribed. Beginner athletes should reduce the distance of each effort.

Modifications: 150/200-meter ski erg, 150/200-meter row, 300/400-meter C2 bike.

Intermediate option:
Same as Rx’d

Beginner option:
10 sets, each for time:

25-meter swim
Rest 1 minute between sets.

Resources:
Swimming Tips for CrossFit Athletes Part 1 With Chris Michelmore

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by FLSportsGuy Photography at the 2023 WheelWOD Games.

Sunday 220529

Sunday 220529

5 rounds for time of:

Swim 200 meters
Rest 2 minutes

Post total time to comments.
Compare to 180331.

Scaling:
Try your best to find a pool and get in the water. If it takes you more than four minutes to swim 200 meters, reduce the distance. If you are unable to find a pool, try this interval with running, biking, rowing, SkiErg, etc.

Intermediate Option:
5 rounds for time of:
Swim 150 meters
Rest 2 minutes

Beginner Option:
5 rounds for time of:
Swim 100 meters
Rest 2 minutes

Tuesday 221122

Tuesday 221122

Rocket
Complete as many rounds as possible in 30 minutes of:
50-yard swim
10 push-ups
15 squats

Post rounds completed to comments.
Compare to 140906.

Scaling:
If you do not have access to a pool or open-water swimming for this Hero workout, substitute with a monostructural piece for about 1 minute, i.e. run, bike, or row.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
25-yard swim
5 push-ups
10 squats

Wednesday 230712

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