WOD Blog
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| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (68 days ago) |
CrossFit WOD 180309(Time, Rx2) (Rx) 3x5min intervals In the first 5 min perform: *400-m Run *80 Double-unders In the second 5 min., perform: *300-m Run *65 Double-unders *30 KB Swings (44/35#) In the third 5 min., perform: *200-m Run *50 Double-unders *20 KB Swings (44/35# *6 Wall Climbs SCORING: Three separate scores: Time to complete the work in each 5-minute interval. GOAL: The goal across the board is to finish the work in 3:00-3:30 for each 5-minute interval. You are going at a hard pace in order to finish the work; not a sprint, but around 85-90 percent. RUN: (2 minutes/400m) (1:30/300m) (1:00/200m) DUBS: 1-3 sets across the workout, likely in sets of 20-40 at a time WALL CLIMBS: Resting only once ______________________________________________________ (Rx2) 3x5min intervals *400-m Run *80 Single-unders In the second 5 min., perform: *300-m Run *65 Single-unders *20 KB Swings (44/35) In the third 5 min., perform: *200-m Run *50 Single-unders *15 KB Swings *10 Plank Get Down/Ups ('elevator up/downs') SCORING: Three separate scores: Time to complete the work in each 5-minute interval. GOAL: Same as (Rx) RUN: (2:30/400m) (2:00/300m) (1:30/200)
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