Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 151119
4 rounds, each for time of:
1-mile bikeRest as needed between efforts. Use a stationary bike or find 1-mile course to repeat each round.
Friday 130830
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Saturday 130629
For time:
Bike 3000 meters
75 Kettlebell swings, 1.5 pood
Row 1000 meters
60 Wall ball shots, 20 pound ball
Run 800 meters
45 Pull-ups
Saturday 120811
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Thursday 120614
Sprint triathlon
For time:
Swim 750 meters
Bike 20K
Run 5K
For Time
440 meter Bike Sprint
10-9-8-7-6-5-4-3-2-1 Burpee Pull-Ups
For Time
150 Air Squats
100 Push-Ups
50 Strict Pull-Ups
10 mile Bike
3 mile Run
1,000 Double-Unders
150 Air Squats
100 Push-Ups
50 Strict Pull-Ups
Wear a Weight Vest (20/14 lb) during the first 300 reps (initial air squats, push-ups, and pull-ups)
For Time
60-50-40-30-20 calories of:
Row
Bike
Ski
Rest the same time you finished one set.
For Time (with a Partner)
5,000 meter Row / 10 Burpees Over Rower
5,000 meter Bike / 10 Box Jumps (24/20 in)
5,000 meter Run / 10 Push-Ups
Working partner performs the corresponding 10 rep movement each time that partner switches off of the Row, Bike, Run.