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Thursday 180621
Bike 10,000 meters
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Post time to comments.Related:
• CrossFit WOD 180621 Tips With Rory McKernan
Friday 180713
For time:
2,000-m row
1-mile run
2,000-m row
1-mile run
2,000-m row
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Related:
• CrossFit WOD 180713 Tips With Rory McKernan
• Rowing: Back Angle
Nancy
Nancy
5 rounds for time of:
400-meter run
15 overhead squats
Men: 95 lb.
Women: 65 lb.
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Compare to 160729.
Related:
• CrossFit WOD 180605 Tips With Rory McKernan
• From the vault: "Nancy" WOD Demo
• From the vault: WOD 120603: "Nancy" Demo With Reebok CrossFit Velocity
Wednesday 240605
For time:
Bike 10,000 meters
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Compare to 180621.
Scaling:
Today we have a long, monostructural workout. Do your best to get out of the gym and ride the bike that has been collecting dust in the back of your garage. If necessary, a stationary bike or other monostructural exercise like rowing or running will work. Newer athletes should reduce the distance to complete the workout in around 20 minutes.
Substitutions:
5,000-meter row or SkiErg
5,000-meter run
Intermediate option:
For time:
Bike 7,500 meters
Beginner option:
As far as possible in 20 minutes of:
Biking
Resources:
Programming Lecture, Movement Modalities
Watch Test 1 From the 2023 CrossFit Games: RIDE
- Men
- Women
Find a gym near you:
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Featured photo:
Taken by Charlotte Foerschler at the North America West Semifinal by West Coast Classic.
Wednesday 180627
For time:
2,000-meter row
1-mile run
2,000-meter row
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Related:
• CrossFit WOD 180627 Tips With Rory McKernan
• Read: Row Pro: Calories Vs. Meters