Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 180331
5 rounds for time of:
Swim 200 meters
Rest 2 minutesScroll for scaling options.
Sunday 220529
5 rounds for time of:
Swim 200 meters
Rest 2 minutes
Post total time to comments.
Compare to 180331.
Scaling:
Try your best to find a pool and get in the water. If it takes you more than four minutes to swim 200 meters, reduce the distance. If you are unable to find a pool, try this interval with running, biking, rowing, SkiErg, etc.
Intermediate Option:
5 rounds for time of:
Swim 150 meters
Rest 2 minutes
Beginner Option:
5 rounds for time of:
Swim 100 meters
Rest 2 minutes
Mayhem Daily Wod - 22210
MAC
4x50m Kick w/15 Sec Rest (Fins Optional)
4x50m Swim (Fins Optional) w/30 Sec Rest (Underwater kick as far as possible, Easy swim remainder)
100m Easy Swim
4x100m Swim w/20 Sec Rest (Negative Split)
4x100m Pull w/20 Sec Rest (Breathing Pattern 3/5 by 25m)
3x100m Swim w/20 Sec Rest (Descend 1-3)
3x100m Pull w/20 Sec Rest (Breathing Pattern 3/5 by 25m)
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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
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