Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 211129
M30
3 Sets:
1:00 Max Reps Russian Twists
1:00 Max Reps Mountain Climbers
1:00 Max Reps Chair Dips
1:00 Max Reps Plank Jacks
1:00 Rest
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Sunday 211114
21-15-9 reps for time of:
Deadlifts
Strict ring dips♀ 185 lb. ♂ 275 lb.
Post time to comments.
Compare to 160118.Scaling:
Reduce the load in order to complete each round in 3-4 sets. Similarly, choose a ring dip modification that allows you to complete each round in 3-4 sets, with solid mechanics.Intermediate Option:
21-15-9 reps for time of:
Deadlifts
15-12-9
Strict ring dips♀ 165 lb. ♂ 245 lb.
Beginner Option:
21-15-9 reps for time of:
Deadlifts
Assisted push-ups
♀ 65 lb. ♂ 95 lb.
Sunday 211010
Cameron
For time:50 walking lunge steps
25 chest-to-bar pull-ups
50 box jumps
25 triple-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall-ball "2-fer-1s"
50 sit-ups
5 rope climbs, 15 ft.♀ 20-in. box, 14-lb. ball
♂ 24-in. box, 20-lb. ballPost time to comments.
Compare to 170210.Scaling:
Today we have a repeat Hero workout. This chipper is a mix of body weight movements and higher skilled, less common movements. Newer athletes should reduce the volume and choose modifications that ensure large sets with minimal rest.Intermediate Option:
For time: 50 walking lunge steps
25 pull-ups
50 box jumps
50 double-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall-ball "2-fer-1s"
50 sit-ups
4 rope climbs, 15 ft.♀ 20-in. box, 10-lb. ball
♂ 24-in. box, 16-lb. ballBeginner Option:
For time:
25 walking lunge steps
25 assisted pull-ups
25 box jumps
25 triple-unders
25 back extensions
25 assisted push-ups
25 hanging knee raises
25 wall-ball
25 sit-ups
5 rope climbs, lying to standing♀ 12-in. box, 6-lb. ball
♂ 16-in. box, 10-lb. ball
Wednesday 210623
J.T.
21-15-9 reps for time of:Handstand push-ups
Ring dips
Push-upsPost time to comments.
Compare to 190704.Scaling:
This gymnastics triplet will challenge your pushing stamina. Choose 3 different pushing modifications that allow you to practice the skill and keep moving.Intermediate Option:
15-12-9 reps for time of:
Handstand push-ups
Ring dips
Push-upsBeginner Option:
15-12-9 reps for time of:
Piked handstand push-ups, feet on box
Ring dip negatives
Elevated push-ups
Thursday 210506
Elizabeth
21-15-9 reps for time of:Cleans
Ring dips♀ 95 lb. ♂ 135 lb.
Post time to comments.
Compare to 200219.Scaling:
Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.Intermediate Option:
15-12-9 reps for time of:
Cleans
Ring dips♀ 75 lb. ♂ 115 lb.
Beginner Option:
15-12-9 reps for time of:
Cleans
Push-ups♀ 55 lb. ♂ 75 lb.
Monday 210426
5 rounds for time of:
15 strict handstand push-ups
15 strict ring dips
1,000-m rowPost time to comments.
Compare to 191220.Scaling:
Modify the gymnastics movements while keeping it challenging. Each round will likely need to be broken into multiple small sets, particularly as you fatigue in the later rounds. This is a high-volume workout, so newer athletes may choose to reduce the reps and/or rounds.Intermediate Option:
5 rounds for time of:
10 strict handstand push-ups
10 strict ring dips
1,000-m rowBeginner Option:
3 rounds for time of:
15 assisted push-ups
15 assisted ring dips
750-m row
Wednesday 210414
10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of ring dips
Rest 15 secondsPost total calories rowed and dips completed to comments.
Compare to 140425.Scaling:
Intermediate athletes can do these intervals as prescribed, while newer athletes will want to modify the ring dip and potentially decrease the number of rounds.Beginner Option:
7 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of assisted push-ups
Rest 15 seconds
Wednesday 210331
6 rounds for time of:
2 rope climbs
10 ring dips
12 GHD sit-upsPost time to comments.
Scaling:
Each round should be fast and nearly unbroken. Modify the exercises and reduce reps to allow you to maintain intensity throughout the workout.Intermediate Option:
6 rounds for time of:
1 rope climbs
7 ring dips
9 GHD sit-upsBeginner Option:
4 rounds for time of:
2 assisted rope climbs
10 assisted dips
12 AbMat sit-ups
Wednesday 210303
27-21-15-9 reps for time of:
Squat cleans
Ring dips♀ 65 lb. ♂ 95 lb.
Post time to comments.
Compare to 170715.
Sunday 210228
Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
Run 1 mile for timePost loads and mile time to comments.
Compare to 171231.Scaling:
This workout involves three max efforts. Ideally, each lifting set will be as heavy as possible. The lifting portion is then followed by a mile run time trial, a benchmark distance. Newer athletes should choose modifications that challenge the pull and the push. Intermediate athletes can do this workout as prescribed.Beginner Option:
Jumping pull-up, slow descend 5-5-5-5-5 reps
Jumping dip, slow descend 5-5-5-5-5 reps
Jog 1 mile for time