Thursday 180315
4 rounds, each for time, of:
Bike 1 mileRest as needed between efforts.
Use a stationary bike or find a 1-mile course to repeat each round.Scroll for scaling options.
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 180315
4 rounds, each for time, of:
Bike 1 mileRest as needed between efforts.
Use a stationary bike or find a 1-mile course to repeat each round.Scroll for scaling options.
Tuesday 010220
Bike 5 mins hard.
Dumbbell Bench-press 15 reps.
Bike 5 mins hard.
Dumbbell Bench-press 15 reps.
Bike 5 mins hard.
Dumbbell Bench-press 15 reps.
After a warm-up make your first effort a heroic effort on the bike
and record the distance. Take any rest needed and give the best
dumbbell bench-press you can at fifteen reps or less. Again, rest
as long as you want then repeat both efforts. Use the same
weight for each bench press set.
If the first cycling and bench-press effort are true max efforts, then
the second and third efforts are not repeatable no matter how long the rest.
To test the quality of the first efforts and demonstrate the point of the
workout take a LONG break after each couplet.
Keep the rest between cycle effort and bench-press constant for each couplet.
Tuesday 021210
Bike 5 mins hard.
Dumbbell Bench-press 15 reps.
Bike 5 mins hard.
Dumbbell Bench-press 15 reps.
Bike 5 mins hard.
Dumbbell Bench-press 15 reps.
Notes:
1. After a warm-up make your first effort a heroic effort
on the bike and record the distance. Take any rest needed
and give the best dumbbell bench-press you can at fifteen
reps or less. Again, rest as long as you want then repeat
both efforts. Use the same weight for each bench press set.
If the first cycling and bench-press effort are true max
efforts, then the second and third efforts are not repeatable
no matter how long the rest.
To test the quality of the first efforts and demonstrate
the point of the workout take a LONG break after each couplet.
Keep the rest between cycle effort and bench-press
constant for each couplet.
Sunday 200112
4 rounds, each for time, of:
Bike 1 mile
Rest as needed between efforts.
Use a stationary bike, air bike, or find a 1-mile course to repeat each round.
Thursday 151119
4 rounds, each for time of:
1-mile bike
Rest as needed between efforts. Use a stationary bike or find 1-mile course to repeat each round.