Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 180627
For time:
2,000-meter row
1-mile run
2,000-meter rowScroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180627 Tips With Rory McKernan
• Read: Row Pro: Calories Vs. Meters
Wednesday 240228
For time:
1,000-meter row
400-meter run
750-meter row
400-meter run
500-meter row
400-meter run
250-meter row
400-meter run
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Scaling:
Today is a moderately long endurance-focused workout. Maintain a consistent pace on the rower and push the pace on the run. Your pace on the rower is too fast if you are walking out the door on your run. Those performing the workout as prescribed should be able to complete the first row in no more than 4:30 and keep each run to 2:15 or less.
Intermediate option:
Same as Rx’d
Beginner option:
For time:
600-meter row
200-meter run
400-meter row
200-meter run
200-meter row
200-meter run
Resources:
Rowing
Running Fundamentals
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Friday 180713
For time:
2,000-m row
1-mile run
2,000-m row
1-mile run
2,000-m row
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180713 Tips With Rory McKernan
• Rowing: Back Angle
Saturday 180203
For time:
30 muscle-ups
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Compare to 110401.
Related:
• CrossFit WOD 180203 Tips With Rory McKernan
• The Muscle-Up
• Read: The Muscle-Up
• Read: Next-Level Coaching: Muscle-Ups
Nancy
Nancy
5 rounds for time of:
400-meter run
15 overhead squats
Men: 95 lb.
Women: 65 lb.
Scroll for scaling options.
Post time to comments.
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