Wednesday 030226

Wednesday 230712

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

Sunday 010304

Sunday 010304

This is an amazingly complete workout in only twenty-four minutes.

Set-up the rower for intervals of twenty seconds work and ten seconds rest.
Set the rower to display meters in the lower window. Go all out on the first effort.
On subsequent efforts work to capture as many meters as in the first effort.

In the same interval pattern, 20on/10off X 8,
Squat (air squat).
Same interval pull-ups.
Same interval push-ups.
Same interval sit-ups.

If you transition from one exercise to the next in ten seconds, this is a
twenty-minute workout. For all but the best athletes this will be all but impossible.

Transition from one exercise to the next as quickly as you can. One-minute maximum
transition break! No ranking will be considered for total time that exceeds twenty-four minutes.

Ranking is based on least number of meters in each of eight rowing intervals, and least
reps in each of eight intervals for each of the other four exercises.

Submission includes five numbers: least number of meters in rowing, least number of squats,
least number of pull-ups, least number of push-ups, and least number of sit-ups.

Sunday 210523

Sunday 210523

21-18-15-12-9-6-3 reps for time of:

Triple-unders
Echo Bike (calories)

Post time to comments.
Compare to 180416.

Scaling:
This couplet pairs a high-skill, explosive, and frequently frustrating movement with mindless suffering. Pick a modification for the triple-unders that is doable yet still challenging. Try to maintain intensity on the bike while composing yourself for the next round.

Intermediate Option:
21-18-15-12-9-6-3 reps for time of:
Double-unders *
Bike (calories)

*Use the worst jump rope you can find or even an old piece of rope to make these more difficult than normal.

Beginner Option:
For time:
45 single-unders
15-cal. bike
36 single-unders
12-cal. bike
27 single-unders
9-cal. bike
18 single-unders
6-cal. bike
9 single-unders
3-cal. bike

Mayhem Daily Wod – 22210

Mayhem Daily Wod - 22210
MAC 4x50m Kick w/15 Sec Rest (Fins Optional) 4x50m Swim (Fins Optional) w/30 Sec Rest (Underwater kick as far as possible, Easy swim remainder) 100m Easy Swim 4x100m Swim w/20 Sec Rest (Negative Split) 4x100m Pull w/20 Sec Rest (Breathing Pattern 3/5 by 25m) 3x100m Swim w/20 Sec Rest (Descend 1-3) 3x100m Pull w/20 Sec Rest (Breathing Pattern 3/5 by 25m)
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