Wednesday 230906

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

Saturday 220806

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.

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

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