Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 211022
Compete:
3 sets
1000m standing bike
30 GHD sit up
1000m standing bike
60 Heavy Double Unders
-rest 3:00 b/t sets-
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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 - 211018
M30:
AMRAP 12:00
20 Cossack Squats (Total)
30 Alternating Leg V-Ups
50 Plate Hops/Line Hops
"The Chum Bucket Minimal"
AMRAP 12:00
20 Double Dumbbell Front Squats (50s/35s)
30 Alternating Leg V-Ups
50 Double Under
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Mayhem Daily Wod - 21108
Compete:
150 Wall Balls (20/14)
300 Double Unders
30 Muscle Ups
*Partition as desired
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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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Tuesday 210921
3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders♀ 35-lb. DBs, 20-in. box
♂ 50-lb. DBs, 24-in. boxPost time to comments.
Compare to 180903.Scaling:
Reduce the weight and reps to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.Intermediate Option:
3 rounds for time of:
25 dumbbell push jerks
25 double-unders
25 weighted step-ups
25 double-unders♀ 25-lb. DBs, 15-in. box
♂ 35-lb. DBs, 20-in. boxBeginner Option:
3 rounds for time of:
15 dumbbell push jerks
35 single-unders
15 step-ups
35 single-unders♀ 10-lb. DBs, 12-in. box
♂ 20-lb. DBs, 15-in. box
Mayhem Daily Wod - 21913
M60:
3 Sets:
1:00 Max Reps Line Hops/Jumping Jacks
1:00 Max Reps Cossack Squats
1:00 Max Reps Box/Chair Step Ups
1:00 Max Reps Wall Walks
1:00 Rest
"Miracle Minimal"
3 Sets:
1:00 Max Reps Double Unders
1:00 Max Reps Alternating Hang Dumbbell Squat Snatches (50/35)
1:00 Max Reps Single Dumbbell Box Step Ups (50/35)
1:00 Max Reps Wall Walks
1:00 Rest
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Sunday 210912
50-40-30-20-10 reps for time of:
Double-unders
GHD sit-upsPost time to comments.
Scaling:
This variation of the benchmark workout, “Annie,” scales up the sit-up to the GHD. If you have not completed traditional “Annie,” start there and use the abmat.Intermediate Option:
Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-upsBeginner Option:
50-40-30-20-10 reps of:
Single-unders
25-20-15-10-5 reps of:
Abmat sit-ups
Mayhem Daily Wod - 21911
M60:
4 Sets (1 set every 5 Minutes)
200m Run
20 Dumbbell Snatches (50/35)
100 Double Unders
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Mayhem Daily Wod - 2198
4 Rounds
4:00 Standing Bike Erg
3 Rounds
50 Double Under
25 Squats w/ 30# Ruck
*1 Round is Bike and then 3 Rounds of Double Under and Squats.
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