Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 211020
WRD:
AMRAP 7
25 Cal Row
50 Double Under
-Rest 3:00-
AMRAP 7
15 Devil Press (35/20)
50 Double Under
-Rest 3:00-
AMRAP 7
15 Dumbbell Thruster (35/20)
50 Double Under
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Mayhem Daily Wod - 21719
M30:
AMRAP 15:00
30 Line Hops/Jumping Jacks
20 Cossack Squats (Total)
10 Chair Dips
"ZigZag Minimal"
AMRAP 15:00
30 Double Unders
20 Single Dumbbell Goblet Squats (50/35)
10 Alternating Single Dumbbell Devils Presses (50/35)
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Mayhem Daily Wod - 2162
What's Rich Doing
30 Devil press (2x50/35)
100’ Handstand walk
20 Dumbbell Push Press (2x60/45)
100’ Handstand walk
10 Devil press (2x70/50)
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Mayhem Daily Wod - 21514
M60
Partner Workout
35 Devil’s Press (50’s/35’s)
50 Synchro Wall Balls (20/14)
75 Box Jumps Overs (24/20)
150/120 Calorie Row
75 Box Jumps Overs (24/20)
50 Synchro Wall Balls (20/14)
35 Devil’s Press (50’s/35’s)
Individual Version
20 Devil’s Press (50’s/35’s)
50 Wall Balls (20/14)
35 Box Jumps Overs (24/20)
75/60 Calorie Row
35 Box Jumps Overs (24/20)
50 Wall Balls (20/14)
20 Devil’s Press (50’s/35’s)
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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)
For Time (with a Partner)
50 Devil Presses (2x50/35 lb)
50/40 calorie Ski
60 Dumbbell Step-Ups (2x50/35 lb, 24/20 in)
40/32 calorie Ski
70 Strict Handstand Push-Ups
30/24 calorie Ski
AMRAP in 10 minutes
3 Devil Presses (2x50/35 lb)
10 Box Jump Overs (24/20 in)
6 Devil Presses (2x50/35 lb)
10 Box Jump Overs (24/20 in)
Continue with this pattern, adding 3 Devil Presses after every round.
Three AMRAPs in 25 minutes 20 seconds
From 0:00-4:50, AMRAP of:
6 Single-Arm Dumbbell Squat Cleans (50/35 lb, 3 per arm)
28 Doube-Unders
6 Single-Arm Dumbbell Push Presses (50/35 lb, 3 per arm)
9 Burpees
Rest 2 minutes 10 seconds
From 7:00-14:00, AMRAP of:
6 Single-Arm Alternating Devil Presses (50/35 lb)
280 meter Run
6 Single-Arm Dumbbell Hang Power Cleans (50/35 lb, 3 per arm)
9 Goblet Reverse Lunges (50/35 lb)
Rest 2 minutes
Finally from 16:00-25:20, AMRAP of:
60 meter Shuttle Sprint
2 Single-Arm Devil Cleans (50/35 lb)
8 Overhead Stationary Reverse Lunges (50/35 lb)
6 Push-Ups
9 Air Squats
For Time
Cash-In:
100 Double-Unders
Then, perform:
12 Squat Snatches (75/55 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2x70/50 lb)
12 Squat Snatches (96/75 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2x70/50 lb)
12 Squat Snatches (115/95 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2x70/50 lb)
12 Squat Snatches (135/115 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2x70/50 lb)
Cash-Out:
100 Double-Unders
12 Rounds for Time
5 Handstand Push-Ups
7 Devil Presses (2x22.5/15 kg)
19 Weighted Squats (42.5/30 kg)
48 Double-Unders