Mayhem Gymnastics: 4 sets @20% --rest 30 seconds between sets-- ---rest 1 minute-- 3 sets @25% --rest 30 seconds between sets-- ---rest 1 minute-- 2 sets @30% ---rest 2 minutes --- Max effort hang on rig *Do not use grips for hang. *Same for Scaling View Video Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 211012
Hang Hold
Friday 180511
4 rounds for time of: 60-second handstand hold 60-second static hang 15 dumbbell shoulder presses 15 weighted pull-ups Men: Use 2 50-lb. DBs for presses, 1 for pull-ups Women: Use 2 35-lb. DBs for presses, 1 for pull-ups Scroll for scaling options. Post time to comments. Related: • CrossFit WOD 180511 Tips With Rory McKernan • The Dumbell Press … [Read more...] about Friday 180511
Monday 171113
Coffland Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups … [Read more...] about Monday 171113
Saturday 150418
5 rounds for time of: 95-lb. squat cleans, 10 reps 30-second L-sit hold 95-lb. squat cleans, 10 reps 60-second hang from pull-up bar … [Read more...] about Saturday 150418
Sunday 140824
Kevin 3 rounds for time of: 185-lb. deadlifts, 32 reps 32 hanging hip touches, alternating arms 800-meter running farmer carry, 15-lb. dumbbells … [Read more...] about Sunday 140824
Thursday 130530
Three rounds for time of: Run 400 meters Single arm hang, right arm, 15 seconds 45 pound barbell Turkish Get-up, left arm, 5 reps Single arm hang, left arm, 15 seconds 45 pound barbell Turkish Get-up, right arm, 5 reps 30 second L-sit hold … [Read more...] about Thursday 130530
Tuesday 111129
Five rounds for time of: 5 Hanging ring extensions (right arm + left arm = 1) 5 Forward rolls 5 Backward rolls 45 pound Sots press, 10 reps Dusty Hyland 7:07, JC Nessa 7:08, Chris Lofland 7:58. Post time to comments. … [Read more...] about Tuesday 111129
Mayhem Daily Wod – 201008
2 Rounds for Time (with a Partner)100 GHD Sit-Ups / Partner Hang Hold100 Jumping Split Lunges / Partner Front Rack Hold (95/65 lb) … [Read more...] about Mayhem Daily Wod – 201008
Mayhem Daily Wod – 201002
For Time (with a Partner)100 Alternating Dumbbell Hang Clean-and-Jerks (50/35 lb) / Partner Hang Hold100 Box Jump Overs (24/20 in) / Partner Plank Hold200 foot Single-Arm Overhead Lunges (50/35 lb, each) … [Read more...] about Mayhem Daily Wod – 201002
Mayhem Daily Wod – 200925
AMRAP (with a Partner) in 20 minutesBuy-in: 5 Rounds (each)Partner A: 20/15 calorie RowPartner B: 20 GHD Sit-Ups* Switch after both partners finishIn the remaining time, AMRAP of:Partner A: Bench Presses (155/105)Partner B: Hang Hold from a Pull-Up Bar* Switch as needed … [Read more...] about Mayhem Daily Wod – 200925