DAILY WOD
 | Sat, Apr 12 2025 |  |
 | Gymversary: Megan S(1) |
| HARNE | 250412 POST-WOD SKILL | 250412 AT-HOME WOD | 250412 OPTIONAL RUN DOUBLE-UNDER | 250412 OPTIONAL STRENGTH |
HARNE
(Time, Rx2, Rx3)
EVERY 3:00 FOR 6 ROUNDS:
- 6 burpees
- 18 DB snatches (35/50)
- 7 toes to Bar
- 9 goblet squats (35/50)
Rx2: (35/25); knees to elbow
Firefighter and CrossFit competitor, Lee Harne, suffered a stroke on 3/23. He is currently at the Shepherd’s Center during his recovery.
| Lindsey C | 👍 Rx2 | Rx but Toes almost to bar |
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250412 AT-HOME WOD
(Time)
At-home option:
20 rounds for time:
3 up-downs to a target (6/6 in)
6 push-ups
9 air squats
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250412 OPTIONAL RUN DOUBLE-UNDER
(Reps)
5 x 2:00 rounds:
200-meter run
Max-reps heavy rope double-unders
– Rest 2:00 between rounds.
NOTES:
-Push for one more rep in each interval.
-Keep runs to 1:00 or less.
-50+ double-unders per set.
-Find a run pace that allows enough time for the double-unders without requiring excessive rest. You should have about a minute to perform double-unders.
-Remember that you get an entire 2 minutes to rest after the double-unders.
-If you do not have a heavy rope, use a normal jump rope or perform single-unders with a climbing rope if possible.
-This workout aims to build your capacity to keep pushing for one more rep even when you are tired.
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250412 OPTIONAL STRENGTH
(Time)
For time:
400-meter back-rack walk (1.15 x bodyweight)
or
400-meter yoke carry (15/25 lb per corner)
NOTES:
-9:00-14:00.
-You might have to drop the bar once or twice and the yoke up to 5 times.
-Walk as far as you can without putting the bar down. Push through the feeling of being uncomfortable and continue to walk. If you have to drop, rest minimally before picking it back up again.
-If using a barbell, only use a load you can safely get back to the rack position from the ground if you have to drop.
-Brace your midsection the entire walk, and use a belt if desired.
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