Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 21413
Workout:
3 Rounds
10 Strict Handstand Push Ups
10 Dumbbell Hang Power Cleans (50s/35s)
50 Double Unders
- Rest 1:00 -
3 Rounds
10 Handstand Push Ups
10 Dumbbell Push Press (50s/35s)
50 Double Unders
Sunday 210321
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squatsPost rounds completed to comments.
Compare to 190527.Scaling:
Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 ring rows
6 assisted push-ups
9 squats
Monday 210201
3 rounds for time of:
Run 800 meters
30 pull-ups
40 push-ups
50 squatsPost time to comments.
Compare to 050228.Scaling:
This longer workout contains large sets of each exercise. Reduce the number of reps so each round can be completed in less than 10 minutes. While breaks will be needed to get through each set, scale down to avoid total failure and encourage consistent movement.Intermediate Option:
3 rounds for time of:
Run 800 meters
20 pull-ups
30 push-ups
40 squatsBeginner Option:
3 rounds for time of:
Run 400 meters
15 ring rows
20 assisted push-ups
25 squats
Mayhem Daily Wod - 21119
2 Snatch Pulls + 2 Snatch:
(2+2) x 2 sets @ 73% 1RM Snatch
(2+2) x 3 sets @ 78% 1RM Snatch
Workout:
Task Tabata
300 reps for time, following the pattern:
20 seconds of pull-ups
-Rest 10 seconds-
20 seconds of push-ups
-Rest 10 seconds-
20 seconds of step-back lunges
-Rest 10 seconds-
20 seconds of squats
-Rest 10 seconds-
Monday 210111
Task Tabata
300 reps for time, following the pattern:20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of restAfter the round of squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed. Post time to comments.
Scaling:
Reduce the total number of reps to be completed but preserve the 20-on, 10-off interval.Intermediate Option:
225 reps for timeBeginner Option:
150 reps for time, following the pattern:20 seconds of ring rows
10 seconds of rest
20 seconds of knee push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest
For Time
1,200 meter Run
Then, 12 Rounds of:
4 Strict Handstand Push-Ups
8 Chest-to-Bar Pull-Ups
12 Air Squats
All with a weight vest (20/14 lb)
Time cap: 25 minutes
AMRAP in 10 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
All with a weight vest (20/10 lb)
7 Rounds for Time
5 Pull-Ups
10 Push-Ups
15 Air Squats
10 Thrusters (115/75 lb)
Time Cap: 25 minutes
5 Rounds for Time
7 Deadlifts (275/185 lb)
30 Air Squats
7 Handstand Push-Ups
For Time
210 meter Ocean Swim
1,500 meter Sand Run
50 Chest-to-Bar Pull-Ups
100 Hand Release Push-Ups
200 Air Squats
1,500 meter Sand Run