Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 010401
Today we are going to run twenty miles.
If this seem to far you are right.
You are also the victim of our little April Fool's Day Joke.
Actually, today is a rest day. Stretch, play, and relax.
Make it active rest though. Do something active and fun
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
Tuesday 010227
We are due for a little circuit work. Circuit training is an excellent test
of your overall fitness. At CrossFit intensities it becomes debilitating.
We use it sparingly and go all out! This is "combat" or "getting out of
the burning building" fitness.
Decide loads and assistance (if absolutely necessary to get ALL reps)
before starting. Be smart, shelve your ego and shoot for rapid completion
with NO rest. Submit record of total time, weights for each lift, and
assistance (if needed on pull-ups and dips). Set up recording sheet
ahead of time. Rip!!
Bike for 3 miles
Twenty ball-squats (20 lb. Med ball)
Twenty push-ups
Twenty pull-ups
Row 500 meters
Box step up (20") with dumbbells, 25 right , 25 left
Bench-press 15 reps
Rope climb
Jump rope 200 jumps
Lunge 20 steps alternating right-left
Push-press 15 reps
Upright row 15 reps
Run 800 meters (app. ½ mile)
Deadlift 15 reps
Twenty dips
Twenty power-cleans
Box Jump (20") 50 jumps
Dumbbell "Thruster" (Deep front squat/push-press) 20 reps
Twenty push-ups
Twenty pull-ups
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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Monday 230821
Run 4 miles for time
Or
Ruck 3 miles for time with a ♀ 30 lb/♂ 45 lb pack
Post time to comments.
Scaling:
Experienced athletes can consider their recent 5k run effort and attempt to hold a slightly more manageable pace for the 4 mile option. Newer athletes should reduce the distance to complete the run or ruck in no more than 35 minutes.
Beginner Option:
Run 2 miles for time
Or
Ruck 1.5 miles for time with a ♀ 10 lb/♂ 15 lb pack