Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Five 3-minute AMRAPs in 19 minutes
20/15 calorie Standing Bike Erg
20/15 calorie Ski
Max Double-Unders
Rest 1 minute between AMRAPs
Tuesday 010904
Two minute standing sprint on the bike.
Five minutes of ab work.
Two minute standing sprint on the bike.
Five minutes of ab work.
Two minute standing sprint on the bike.
Five minutes of ab work.
Notes:
1. Go ALL out on the sprints.
2. Be creative with the ab work. (Borrow from Today's Link)
Pick a different exercise for each of the three efforts and see how
hard you can work for five minutes.
3. No hurry between efforts. Give quality sprints and quality ab work.
Wednesday 240313
5 rounds each for time of:
800/1,000-meter standing bike
*Rest 2 minutes between efforts.
Post each time to comments.
Scaling:
Today’s intervals are all-out sprints on the bike with a twist — you will stand as you pedal. Expect this to add some spice to the workout. Use any stationary bike you have available (e.g., Echo bike, Assault bike, airdyne bike). Each round should be maximal effort. This means each set should occupy every ounce of your capacity, both mental and physical. As long as you are pushing these physical and psychological tolerances then you are hitting this workout as intended. Following each set, rest 2 minutes before the next attempt.
Intermediate option:
Same as Rx’d
Beginner option:
5 rounds each for time:
600/750-meter standing bike
*Rest 2 minutes between efforts.
Resources:
Air Bike Setup
Rogue Echo Bike
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Charlotte Foerschler during Open Workout 24.2 at CrossFit Canvas in Caldwell, Idaho.
Sunday 230108
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
♀ 30-lb DBs ♂ 45-lb DBs
Post total reps completed to comments.
Compare to 160517.
Scaling:
Reduce the weight and choose modifications that allow you to keep working and avoid failure. There is no built-in rest in this workout. Strategize effectively to get the most work done across the 12-minute block.
Intermediate Option:
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
♀ 20-lb DBs ♂ 30-lb DBs
Beginner Option:
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
♀ 15-lb DBs ♂ 20-lb DBs
For TimeFrom 0:00-8:00, perform:21/18 calorie Assault Bike5 Power Snatches (155/105 lb)15/12 calorie Assault Bike3 Power Snatches (155/105 lb)9/6 calorie Assault Bike1 Power Snatch (155/105 lb) Rest 4 minutes Then from 12:00-20:00, perform:27/21 calorie Assault Bike5 Squat Snatches (165/115 lb)18/15 calorie Assault Bike4 Squat Snatches (165/115 lb) Rest 4 minutes Finally from 24:00, perform:45/36 calorie Assault […]
For Time
From 0:00-8:00, perform:
21/18 calorie Assault Bike
5 Power Snatches (155/105 lb)
15/12 calorie Assault Bike
3 Power Snatches (155/105 lb)
9/6 calorie Assault Bike
1 Power Snatch (155/105 lb)
Rest 4 minutes
Then from 12:00-20:00, perform:
27/21 calorie Assault Bike
5 Squat Snatches (165/115 lb)
18/15 calorie Assault Bike
4 Squat Snatches (165/115 lb)
Rest 4 minutes
Finally from 24:00, perform:
45/36 calorie Assault Bike
9 Overhead Squats (185/125 lb)