Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 21720
Affiliate:
Every 3:00 (8 sets)
45 Heavy Double Unders or 60 Double Unders
15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike
3 Squat Cleans (225/155)
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Mayhem Daily Wod - 21715
Aerobic Capacity:
Assault or Echo Bike "50 Cal for Time" Workouts
3 sets:
60sec at fast pace, 90sec at easy pace,
60sec at fast pace, 90sec at easy pace,
60sec at fast pace, 90sec at easy pace,
-Rest: 4min b/t sets-
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Mayhem Daily Wod - 2178
Mayhem Aerobic Capacity:
Assault or Echo Bike "50 Cal for Time" Workouts
3 Sets:
2min at moderate pace
1min at easy pace
30sec at fast pace
-Rest: 3min b/t sets-
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Tuesday 210706
Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:
10 box jumps
15 push jerks
20 seconds of Echo bike♀ 20-in. box, 65-lb. jerks
♂ 24-in. box, 95-lb. jerksPost total number of calories completed to comments.
Scaling:
This workout involves some strategy. Go all out on the bike and survive the rest, or pace it a bit and aim for more rounds. Intermediate athletes can do this workout as prescribed.Beginner Option:
Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:
10 box jumps
15 push jerks
20 seconds of Echo bike♀ 12-in. box, 35-lb. jerks
♂ 18-in. box, 55-lb. jerks
Mayhem Daily Wod - 21625
Compete:
8 Sets (1 Set every 4 Minutes)
15/12 Calorie Ski (OR Row)
5 Burpee Box Get Overs (48”)
15/12 Calorie Assault Bike (OR 12/10 Calorie Echo Bike)
5 Burpee Box Get Overs (48”)
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Mayhem Daily Wod - 21622
Affiliate:
Amrap 16 minutes
Teams of 2 (1:1)
15/12 Standing Bike Erg or 15/12 Calorie Assault Bike
12 GHD’s
10 Box Jump Overs (24/20)
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Mayhem Daily Wod - 21616
What's Rich Doing
7 Min AMRAP
5, 5... 10, 10... 15, 15...
Cal Echo Bike
Toes-to-bar
-Rest 3:00-
7 Min AMRAP
5, 1... 10, 2... 15, 3...
Echo Bike Cal
Pegboard
-Rest 3:00-
7 Min AMRAP
5, 5... 10, 10... 15, 15...
Echo Bike Cal
Toes-to-Bar
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Mayhem Daily Wod - 21611
Compete
3 Sets
21-15-9
Kettlebell Front Squats (2x53/35)
Calorie Assault Bike (OR 17-12-7 Calorie Echo Bike)
-Rest 1:1 between sets-
*Ladies Calories 17-12-7
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Mayhem Daily Wod - 2163
MAC
Assault or Echo Bike "Arms Focused"
4 sets:
2min moderate, 1min easy (arms only),
1min fast, 1min easy (arms only),
30sec sprint, 1min easy (arms only),
-Rest: 2min b/t sets-
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Mayhem Daily Wod - 2161
Affiliate
15 min AMRAP
2-4-6-8-10…
Row (calories)
Ski (calories)
Bike Erg (calories)
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