Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 150604
20 25-yard swim sprints
Rest as needed between efforts.
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 220806
Rinse ‘N’ Repeat(ish)
Every 2 minutes for as long as possible:
50-yard swim
8 burpees*
*Add 2 burpees each round until you cannot complete the reps within the 2-minute interval.
If you cannot get to a pool, lake, or other water source, sub for a run of similar length.
Post rounds and reps completed to comments.
Scaling:
The first few rounds should be achievable, so if necessary reduce the swim length or start with a lower number of burpees.
Intermediate Option:
Every 2 minutes for as long as possible:
50-yard swim
2 burpees*
*Add 2 burpees each round until you cannot complete the reps within the 2-minute interval.
Beginner Option:
Every 2 minutes for as long as possible:
25-yard swim
1 burpee*
*Add 1 burpee each round until you cannot complete the reps within the 2-minute interval.
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
Crain
Crain
2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint