Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 21914
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7 min AMRAP
10/8 Calorie Assault Bike
10 Burpee Box Jump-overs (24/20)
* Echo Bike Calories - No Change
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Mayhem Daily Wod - 21910
Compete:
2 - 2 - 2 - 3min of work
-1min rest b/t sets-
In each window perform
10 Clusters (155/105)
-then-
max reps Squat Snatch (155/105)
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Mayhem Daily Wod - 2198
4 Rounds
4:00 Standing Bike Erg
3 Rounds
50 Double Under
25 Squats w/ 30# Ruck
*1 Round is Bike and then 3 Rounds of Double Under and Squats.
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Mayhem Daily Wod - 21828
Scaled:
For time:
100 Wall balls (20/14)
*Every 2 Minutes on the Minute Perform 16/12 Calorie Echo Bike
**Start the workout with Wall Balls
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Thursday 210826
For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars♀ 35-lb. DBs, 20-in. box
♂ 50-lb. DBs, 24-in. boxPost time to comments.
Compare to 181001.Scaling:
Reduce the dumbbell weight and overall volume of this workout in order to complete the work in the 8-12 minute range.Intermediate Option:
For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars♀ 25-lb. DBs, 20-in box
♂ 35-lb. DBs, 24-in. boxBeginner Option:
For time:
15 hanging knee raises
20 single-arm dumbbell snatches
25 dumbbell box step-overs
20 single-arm dumbbell snatches
15 hanging knee raises♀ 10-lb. DBs, 12-in. box
♂ 15-lb. DBs, 16-in. box
Mayhem Daily Wod - 21826
Aerobic Capacity:
2 sets:
4min at moderate pace
90sec at fast pace
-3min rest-
3min at moderate pace
60sec at faster pace
-2min rest-
2min at moderate pace
30sec at fastest pace
-1min rest
1min at moderate pace
15sec sprint at max effort
-Rest 4min between sets-
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Mayhem Daily Wod - 21810
Affiliate:
3 Rounds
21 Toes to Bar
15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike
9 Clean and Jerks (135/95)
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Mayhem Daily Wod - 2182
M60:
4 rounds
24/18 Calorie Echo Bike (OR 28/24 Calorie Assault Bike)
12 Single Arm Dumbbell Push Press Right Arm (50/35)
12 Single Arm Dumbbell Push Press Left Arm (50/35)
8 Bar Muscle Ups
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Saturday 210731
CrossFit Games Event 9
21-15-9 reps for time of:Echo Bike calories
Snatches♀ 75 lb. (Virtual Games use 65 lb.)
♂ 105 lb. (Virtual Games use 95 lb.)Post time to comments, or complete a CrossFit Virtual Games event and log your scores to the leaderboard.
Scaling:
This workout should be approached as a sprint. The barbell load is light and the bike distances are relatively short. Reduce the load on the barbell so that the reps can be completed unbroken when fresh. Also, consider reducing the reps of both exercises to keep this workout fast.Intermediate Option:
21-15-9 reps for time of:
Echo Bike calories
Snatches♀ 55 lb. ♂ 75 lb.
Beginner Option:
15-12-9 reps for time of:
Echo Bike calories
Snatches♀ 35 lb. ♂ 45 lb.
Mayhem Daily Wod - 21730
Compete:
6 Sets
AMRAP 2 Minutes
50 Air Squats
Max Calorie Echo (OR Assault) Bike
-Rest 2 Minutes between sets -
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