Sunday 150802
10 rounds for time of:
Swim 100 yards
Rest 1 minute
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 150802
10 rounds for time of:
Swim 100 yards
Rest 1 minute
Saturday 210116
5 rounds for time of:
50 double-unders
15 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes
♀ 20-in. box ♂ 24-in. box
Post time to comments.
Scaling:
Reduce the reps and difficulty of the jumps so you can sprint each interval.
Intermediate Option:
5 rounds for time of:
35 double-unders
12 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes
♀ 15-in. box ♂ 20-in. box
Beginner Option:
5 rounds for time of:
25 single-unders
10 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes
♀ 6-in. box ♂ 12-in. box
Metcon 5 Rounds for Time20 Sand Ball Slams (50/30)120 yard Shuttle Sprint* *Shuttle Sprint:40 yards out/40 yards back20 yards out/20 yards back= 120 yards StrengthDumbbell Bench (5×10)5 sets of 10 repsSingle Arm , Alternate arms each rep.Bent Over Row , Single Arm Dumbbell
Metcon
5 Rounds for Time
20 Sand Ball Slams (50/30)
120 yard Shuttle Sprint*
*Shuttle Sprint:
40 yards out/40 yards back
20 yards out/20 yards back
= 120 yards
Strength
Dumbbell Bench (5x10)
5 sets of 10 reps
Single Arm , Alternate arms each rep.
Bent Over Row , Single Arm Dumbbell
Sunday 110731
For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards
Josh Bridges 7:14, Michelle Kinney 8:36. Post time to comments.
Thursday 201203
10 rounds, each for time:
5-10-15-yard shuttle sprint
Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).
Rest as needed between sprints.
Post all 10 times to comments.
Compare to 180425.