Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
Mayhem Daily Wod - 21522
What's Rich Doing
500m Row
100’ Handstand Walk
50 GHD Sit Up
100’ Handstand Walk
50 GHD Sit Up
100’ Handstand Walk
500m Row
Sign Up for Our Programming
Friday 210305
Workout 20.3/Workout 18.4
Diane
21-15-9 reps of:
Deadlifts
Handstand push-ups♀ 155 lb. ♂ 225 lb.
Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set♀ 205 lb. ♂ 315 lb.
Time cap: 9 min.
Post time or reps completed to comments.
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:
21-15-9 reps of:
Deadlifts
Hand-release push-ups♀ 95 lb. ♂ 135 lb.
Then,
21-15-9 reps of:
Deadlifts
50-ft. bear crawl after each set♀ 135 lb. ♂ 185 lb.
Time cap: 9 min.
Foundations:
21-15-9 reps of:
Broomstick deadlifts
Knee push-ups, to ground or elevated surfaceThen,
21-15-9 reps of:
Empty bar deadlifts
25-ft. bear crawl after each setTime cap: 9 min.
Equipment Free:
21-15-9 reps of:
Candlesticks, from back to standing
Handstand push-upsThen,
21-15-9 reps of:
Candlesticks, from back to standing
50-ft. handstand walk after each setTime cap: 9 min.
AMRAP in 20 minutes
50 Wall Ball Shots (20/14 lb)
100 Double-Unders
50 ft Handstand Walk
100 Double-Unders
50 calorie Row
100 Double-Unders
50 ft Handstand Walk
100 Double-Unders
For Time
9 Muscle-Ups
Obstacle Handstand Walk
36 Pistols
Obstacle Handstand walk
9 Muscle-Ups
Obstacle Handstand Walk
45 Pistols
Obstacle Handstand walk
9 Muscle-Ups
Obstacle Handstand Walk
54 Pistols
Time Cap: 13 minutes
For Time
60 ft Handstand Walk
10 Toes-to-Bars
10 Double Kettlebell Deadlifts (150/106 lb)
60 ft Handstand Walk
12 Toes-to-Bars
12 Double Kettlebell Deadlifts (150/106 lb)
60 ft Handstand Walk
14 Toes-to-Bars
14 Double Kettlebell Deadlifts (150/106 lb)
60 ft Handstand Walk
16 Toes-to-Bars
16 Double Kettlebell Deadlifts (150/106 lb)
Time Cap: 11 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
For Time
250 ft Handstand Walk
Time Cap: 3 minutes
For Rounds
Max Distance Handstand Walk
Time Cap: 3 minutes
For Time
21-15-9 Reps of:
Deadlift (225/155 lb)
Handstand Push-Ups
Then, 21-15-9 Reps of:
Deadlift (315/205 lb)
50 ft Handstand Walk
Time Cap: 9 minutes
For Time
200 foot Dumbbell Overhead Lunges (50/35 lb)
50 Dumbbell Box Step-Ups (24/20 in)
50 Strict Handstand Push-Ups
200 foot Handstand Walk
Time Cap: 10 minutes