Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 211126
Compete
5 Sets (1 Set Every 6:00)
21/17 Calorie Ski OR Row
7 Burpee Box Get Overs (48/42)
15/12 Calorie Ski OR Row
7 Burpee Box Get Overs (48/42)
9/7 Calorie Ski OR Row
*Repeat From November 9, 2020
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Mayhem Daily Wod - 211112
Compete:
4 Sets
30 GHD Sit Ups
20 Burpee Box Jump Over (24”/20”)
10 Power Snatches (185/125)
-rest 1:1 b/t sets-
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Thursday 211111
Maxton
With a weight vest, 13 rounds for time of:8 strict pull-ups
26 box step-ups
21 burpees♀ 14-lb. vest, 20-in. box
♂ 20-lb. vest, 24-in. boxPost time to comments.
Scaling:
This is a high volume Hero workout. Newer athletes should reduce the rounds. Intermediate athletes can choose to not wear a vest while preserving the reps and movements.Intermediate Option:
13 rounds for time of:
8 strict pull-ups
26 box step-ups
21 burpees♀ 20-in. box
♂ 24-in. boxBeginner Option:
5 rounds for time of:
4 assisted pull-ups
13 box step-ups
11 burpees
Monday 211108
15-12-9-6-3 reps for time of:
Power cleans
Bar-facing burpees♀ 95 lb. ♂ 135 lb.
Post time to comments.
Compare to 110902.Scaling:
This is a fast burner. Choose a weight on the power clean that allows you to hold on for unbroken sets. Newer athletes should focus on proper mechanics. Push hard on the burpees.Intermediate Option:
15-12-9-6-3 reps for time of:
Power cleans
Bar-facing burpees♀ 75 lb. ♂ 115 lb.
Beginner Option:
15-12-9-6-3 reps for time of:
Power cleans
Bar-facing burpees♀ 35 lb. ♂ 45 lb.
Friday 211022
Lift Move Work
1-rep-max clean, 4-minute time frame
Rest 2 minutes, then,
Max bar muscle-ups in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
30 double-unders
8 single-arm dumbbell push presses (left arm)
8 single-arm dumbbell push presses (right arm)
8 lateral burpees over the dumbbell♀ 35 lb. ♂ 50 lb.
Post clean load, bar muscle-up reps, and total AMRAP reps to comments, or register for the 2021 Lift Move Work event and log your score there.
Scaling:
Beginner level athletes should spend time drilling the clean and practice the movement with light weights. Intermediate athletes should shoot for a 1-rep-max clean PR and complete the full event as prescribed.Intermediate Option:
1-rep-max clean, 4-minute time frame
Rest 2 minutes, then,
Max pull-ups in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
20 double-unders
6 single-arm dumbbell push presses (left arm)
6 single-arm dumbbell push presses (right arm)
6 burpees♀ 35 lb. ♂ 50 lb.
Beginner Option:
1-rep-max clean, 4-minute time frame (Try practicing 1 light clean + 1 front squat on the minute)
Rest 2 minutes, then,
Max ring rows in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
20 single-unders
5 single-arm dumbbell push presses (left arm)
5 single-arm dumbbell push presses (right arm)
5 burpees♀ 20 lb. ♂ 35 lb.
Sunday 211017
60 toes-to-bars for time
*perform 12 burpees at the start of each minutePost time to comments.
Scaling:
This couplet is sure to challenge your midline. Newer athletes should reduce the burpees to allow at least 30 seconds of work on the pull-up bar. Intermediate athletes can perform this workout as prescribed.Beginner Option:
50 hanging knee raises for time
*perform 5 burpees at the start of each minute
Mayhem Daily Wod - 21106
Scaled:
4 sets (1 set every 3:00)
8 Burpee Box Jump Overs (24”/20”)
8 Overhead Squats (95/65)
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Tuesday 211005
Complete as many rounds as possible in 12 minutes of:
9 dumbbell deadlifts
6 burpees
3 dumbbell power cleans♀ 40 lb. DBs ♂ 60 lb. DBs
Post completed rounds to comments.
Compare to 170628.Scaling:
Choose a load that is challenging but allows you to move quickly through the short rep set for each movement. You will be breathing hard, and grip may be taxed, but try to minimize rest between movements.Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
9 dumbbell deadlifts
6 burpees
3 dumbbell power cleans♀ 30 lb. DBs ♂ 45 lb. DBs
Beginner Option:
Complete as many rounds as possible in 9 minutes of:
9 dumbbell deadlifts
6 burpees
3 dumbbell power cleans♀ 20 lb. DBs ♂ 30 lb. DBs
Mayhem Daily Wod - 21101
Compete:
21-15-9
Thrusters (95/65)
Bar facing burpees
Chest to bar pull-ups
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Mayhem Daily Wod - 21925
M60:
2 Sets
50 Double Unders
15 GHD SIt Ups
10 Burpee Pull Ups (to 6” above reach)
15 GHD Sit Ups
50 Double Unders
-Rest 1:1 b/t sets-
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