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 … [Read more...] about Saturday 210605
No Equipment (Home Wods)
Friday 210507
4 rounds for time: Run 400 meters Rest 2 min. Post time to comments. Compare to 081024. Scaling: Deconditioned athletes may need to jog or walk and shoot to complete each effort in 4 minutes or less. Be sure to warm up prior to starting, as this distance will be a sprint for intermediate and advanced athletes. Beginner Option: 3 rounds for time: Jog 400 meters Rest 3 min. … [Read more...] about Friday 210507
Friday 210430
3 rounds for time of: 3 min. of handstand hold in as few sets as possible (AFSAP). After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round. Post time to comments. Compare to 200304. Scaling: Reduce the interval duration and modify to a challenging static hold. Intermediate … [Read more...] about Friday 210430
Sunday 210404
Michael 3 rounds for time of: Run 800 meters 50 back extensions 50 sit-ups Post time to comments. Compare to 201218. Scaling: This Hero Workout contains a high volume of each exercise, broken into large sets. Newer athletes should consider decreasing the reps of each movement. Intermediate Option: 3 rounds for time of: Run 800 meters 35 back extensions 35 … [Read more...] about Sunday 210404
Friday 210402
10 rounds, each for time, of: 100-meter sprint Rest 90 seconds Post times for each round to comments. Compare to 171217. Scaling: The rest between rounds should allow you to feel recovered for the next effort. Increase the rest time if needed. Intermediate athletes can do this workout as prescribed. Commit to a thorough warm-up and gradually increase the speed of your … [Read more...] about Friday 210402
Sunday 210328
4 rounds for time of: Run 400 m 50 walking lunges Post time to comments. Compare to 191110. Scaling: Reduce the volume to complete this workout in 16 minutes or less. Intermediate Option: 4 rounds for time of: Run 400 m 40 walking lunges Beginner Option: 4 rounds for time of: Run 200 m 25 walking lunges … [Read more...] about Sunday 210328
Thursday 210325
Run 5,000 meters Post time to comments. Compare to 201024. Scaling: Experienced athletes should try for a PR in this benchmark distance run. Newer athletes should reduce the distance to complete the run in around 25 minutes. Intermediate athletes can perform this run as prescribed. Beginner Option: Jog for 20 minutes … [Read more...] about Thursday 210325
Mayhem Daily Wod – 21326
30/22 Cal. Row 30 GHD’s 30 Box Jump Overs (24/2) 30/22 Cal. Row 30 Toes to Bar 30 DB Thrusters (50s/35s) 30/22 Cal. Row 30 Box Jump Overs (24/20) 30 GHD’s 30/22 Cal. Row … [Read more...] about Mayhem Daily Wod – 21326
Friday 210305
Workout 20.3/Workout 18.4 Diane 21-15-9 reps of: Deadlifts Handstand push-ups ♀ 155 lb. ♂ 225 lb. Then, 21-15-9 reps of: Deadlifts 50-ft. handstand walk after each set ♀ 205 lb. ♂ 315 lb. Time cap: 9 min. Post time or reps completed to comments. See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions … [Read more...] about Friday 210305
Friday 210115
4 rounds for time of: 400-m run 1-minute handstand hold Post time to comments. Compare to 191126. Scaling: This pairing of dynamic and static movements should be completed quickly, with a fast running pace and nearly unbroken holds. Advanced athletes may choose to scale up and hold the handstands in free space. Intermediate Option: Can be completed as Rx’d Beginner … [Read more...] about Friday 210115