Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 21820
Compete:
30 Toes to Bar
Run 1.5 Miles
30 Toes to Bar
Run 1.5 Miles
30 Toes to Bar
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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
Mayhem Daily Wod - 2217
Compete
50’ Double Kettlebell Front Rack Walking Lunge (70s/53s)
30 Toes to bar
15 Bar Muscle Ups
-Rest 2:00-
100’ Double Kettlebell Front Rack Walking Lunge (70s/53s)
20 Toes to bar
10 Bar Muscle Ups
10 Toes to Bar
5 Bar Muscle Ups
-Rest 2:00-
150’ Double Kettlebell Front Rack Walking Lunge (70s/53s)
3 Rounds:
10 Toes to bar
5 Bar Muscle Ups
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Mayhem Daily Wod - 22211
Compete
4 Sets:
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
-rest 1:1 b/t sets-
*Open Prep & Quarterfinals, perform 3 times and score slowest set twice to keep the leaderboard clean
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Saturday 240203
For time:
Ruck 3 miles
or
Run 4 miles
♀ 30 lb
♂ 45 lb
Post time to comments.
Compare to 230821.
Scaling:
If you’re new to rucking or a newer athlete, move at a march pace and reduce the distance to complete the run or ruck in no more than 35 minutes. If you’re more experienced, feel free to pick up the pace. For the 4-mile run option, consider your recent 5K run effort and attempt to hold a slightly more manageable pace. For clarity, the run option is meant to be completed without load.
Intermediate option:
Same as Rx’d
Beginner option:
For time:
Ruck 1.5 miles
or
Run 2 miles
♀ 10 lb
♂ 15 lb
Resources:
CAP: Running Pulling in Place Drill
CAP: Running Falling Forward Drill
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