Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 21421
For Time:
30 GHD’s
50 Push Press (95/65)
30 GHD’s
50 Handstand Push Ups
30 GHD’s
Mayhem Daily Wod - 21331
8 Dumbbell Hang Clean And Jerks (50s/35s)
10-20-30-40-50-40-30-20-10
Double Unders
Monday 210329
Hope
3 rounds of:Burpees
Power snatches
Box jumps
Thrusters
Chest-to-bar pull-ups♀ 55 lb., 20-in. box
♂ 75 lb., 24-in. boxHope has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. Each round takes five minutes, and a one-minute break is allowed between rounds. The clock does not reset or stop between exercises. On the call of "rotate," the athlete(s) must move to the next station immediately for a good score. One point is given for each rep.
Add your points and post them to comments.
Compare to 130706.Scaling:
Though identical in structure, each exercise in Hope is considerably more difficult than those in Fight Gone Bad. Try to maintain intensity throughout the 3 rounds by allowing for smaller sets and short breaks during the more challenging movements. Intermediate athletes may choose to attempt this Rx’d, while newer athletes should reduce the difficulty of each exercise.Beginner Option:
Burpees
Power snatches
Box step-ups
Squats
Ring rows♀ 15 lb., 12-in. box
♂ 25 lb., 16-in. box
Friday 210319
Workout 21.2 / 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs♀ 35-lb. dumbbell, 20-in. box
♂ 50-lb. dumbbell, 24-in. boxTime cap: 20 minutes
Visit the Games Website for full event details.
Post score to comments and/or submit your score as part of the 2021 NOBULL CrossFit Games Open.
Tuesday 210216
Tabata box jump, 16/20-in. box
Tabata L-sit
Tabata handstand hold
Tabata sit-up
Tabata lungeThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold. There is no rest between exercises. Post total reps/seconds for each exercise to comments.
Compare to 200523.
Scaling:
For all movements, choose modifications that are challenging but allow you to work consistently throughout all eight intervals. Watch “L-Sit Drills” and practice for the warm-up.Intermediate Option:
Tabata box jump, 16/20-in. box
Reverse Tabata L-sit (10 on, 20 off)
Reverse Tabata handstand hold (10 on, 20 off)
Tabata sit-up
Tabata lungeBeginner Option:
Tabata box step-up, 12/18-in. box
Tabata seated leg raises
Tabata plank hold
Tabata sit-up
Tabata lunge
Thursday 210211
Workout 12.3
Rx’d:
Complete as many rounds as possible in 18 minutes of:15 box jumps
12 push presses
9 toes-to-bars♀ 20-in. box, 75-lb. presses
♂ 24-in. box, 115-lb. pressesPost rounds completed to comments.
Compare to 120308.See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.
Scaled:
Complete as many rounds as possible in 18 minutes of:
15 box jumps or step-ups
12 push presses
9 hanging knee-raises♀ 20-in. box, 45-lb. presses
♂ 20-in. box, 75-lb. pressesFoundations:
Complete as many rounds as possible in 18 minutes of:
15 box step-ups or walking high knees
12 push presses
9 sit-ups or seated knee-ups♀ 4-in. box, PVC or broomstick for presses
♂ 6-in. box, PVC or broomstick for pressesEquipment Free:
Complete as many rounds as possible in 18 minutes of:
15 broad jumps, 36-in. jump
12 push-ups
9 V-ups
Mayhem Daily Wod - 21212
(12:00 Time Cap on Each)
3 rounds
30/22 Calorie Row
30 Dumbbell Bench (50s/35s) or Push Ups
- Rest 3:00 -
3 rounds
30 GHD’s or 35 Abmat Sit Ups
100 Double Unders
- Rest 3:00 -
For Time:
30 Squat Clean Thrusters (165/110)
Saturday 210116
5 rounds for time of:
50 double-unders
15 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes♀ 20-in. box ♂ 24-in. box
Post time to comments.
Scaling:
Reduce the reps and difficulty of the jumps so you can sprint each interval.Intermediate Option:
5 rounds for time of:
35 double-unders
12 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes♀ 15-in. box ♂ 20-in. box
Beginner Option:
5 rounds for time of:
25 single-unders
10 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes♀ 6-in. box ♂ 12-in. box
For Time
30/25 calorie Air Bike
20 Burpee Box Jump-Overs (30/24 in)
10 Sandbag Cleans (150/100 lb)
Time Cap: 6 minutes
For Time
1000 meter Bike
100 feet Handstand Walk
10 Overhead Squats (225/155 lb)
500 meter Row
50 Burpee Box Jump Overs (24/20 in)
5 Overhead Squats (225/155 lb)
Time Cap: 16 minutes