Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 140621
10 sprints for time:
Run 100 metersRest as needed between efforts. Post best and worst times to comments.
Compare to 070529.
Monday 230605
10 200-m sandbag runs
Rest as needed between efforts.
♀ 20 lb ♂ 30 lb
Post best and worst times to comments.
Scaling:
Carry a weight for these efforts if you’re able to complete the distance without dropping it.
Intermediate Option:
10 200-m sandbag runs
Rest as needed between efforts.
♀ 10 lb ♂ 20 lb
Beginner Option:
5 200-m medicine-ball runs
Rest as needed between efforts.
♀ 4 lb ♂ 6 lb
Tuesday 240213
3 sets for total time:
Row 2,000 meters
Rest 4:00 between efforts.
Post fastest and slowest times to comments.
Scaling:
If the single worst thing to do on the rower is a 2K effort, doing it three times must be something out of a horror film. Don’t worry, everything is going to be OK. The goal is not to hit a personal record on your 2K; the challenge in this workout is consistency. Experienced athletes should push to be within 5-10% of their PR for all 3 sets. Beginner athletes should start off conservatively and increase the pace as they are able.
Intermediate option:
3 sets for total time:
Row 1,600 meters
Rest 4:00 between efforts.
Beginner option:
3 sets for total time:
Row 1,000 meters
Rest 4:00 between efforts.
Resources:
Rowing
Rowing: Body Position
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Wednesday 230201
10 80-yard shuttle sprints
Rest as needed between efforts.
For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.
Post best and worst times to comments.
Compare to 160914.
Scaling:
Warm up appropriately before beginning these shuttle repeats. Spend roughly 10 minutes on a general warm-up, followed by 10-15 minutes on sprint-specific warm-up drills. Each sprint should be a max effort. Beginner-level athletes should reduce the number of rounds. Intermediate athletes can do this workout as prescribed.
Beginner Option:
5 80-yard shuttle runs
Rest as needed between efforts.
For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.
Saturday 230422
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
Post your choice of exercises and times of each round to comments.
Compare to 130830.
Scaling:
Pick your poison. Today’s metabolic conditioning workout provides an opportunity for you to work on your weakness. Two minutes between efforts is plenty of time to recover in order to attack each sprint at 85-95% effort. Beginners can reduce the overall volume.
Beginner Option:
5 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