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 - 21723
Compete:
15-10-6:
Overhead Squats (165/115)
Bar muscle-ups
-Rest 1:1-
For time:
45 Overhead Squats (95/65)
45 Toes to Bar
Sign Up for Our Programming
Sunday 210711
For time:
15 bar muscle-ups
5 overhead squats
10 bar muscle-ups
10 overhead squats
5 bar muscle-ups
15 overhead squats♀ 125 lb. ♂ 185 lb.
Post time to comments.
Scaling:
Reduce the reps for the bar muscle-up and choose modifications for both movements that allow you to complete at least a set of 5 reps when fresh.Intermediate Option:
For time:
10 bar muscle-ups
5 overhead squats
5 bar muscle-ups
10 overhead squats
3 bar muscle-ups
15 overhead squats♀ 105 lb. ♂ 165 lb.
Beginner Option:
For time:
15 jumping bar muscle-ups
5 overhead squats
10 jumping bar muscle-ups
10 overhead squats
5 jumping bar muscle-ups
15 overhead squats♀ 35 lb. ♂ 55 lb.
Monday 210628
Complete as much as possible in 12 minutes of:
1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleansEtc., adding 1 muscle-up and 5 med-ball cleans each round. Use a 14/20-lb. ball for both exercises.
Post reps completed to comments.
Compare to 170726.Scaling:
This couplet starts out quick in the earlier rounds, and tests muscle stamina as the reps increase. Pick a muscle-up modification that works both a pull and a push.Intermediate Option:
Complete as much as possible in 12 minutes of:
1 muscle-up
5 medicine-ball cleans
2 muscle-ups
10 medicine-ball cleans
3 muscle-ups
15 medicine-ball cleans
4 muscle-ups
20 medicine-ball cleansEtc., adding 1 muscle-up and 5 med-ball cleans each round.
♀ 14-lb. ball ♂ 20-lb. ball
Beginner Option:
Complete as much as possible in 12 minutes of:
1 jumping pull-up + 1 assisted push-ups
5 medicine-ball cleans
2 jumping pull-up + 2 assisted push-ups
10 medicine-ball cleans
3 jumping pull-up + 3 assisted push-ups
15 medicine-ball cleans
4 jumping pull-up + 4 assisted push-ups
20 medicine-ball cleans♀ 6-lb. ball ♂ 10-lb. ball
Wednesday 210609
Online Semifinals Event 3
For time:
30 muscle-ups
30-meter dumbbell front-rack lunge
300 double-unders
20 muscle-ups
20-meter dumbbell front-rack lunge
200 double-unders
10 muscle-ups
10-meter dumbbell front-rack lunge
100 double-unders♀ 35-lb. DBs ♂ 50-lb. DBs
25-minute time cap.
Post time to comments.
Scaling:
Modify the muscle-ups to pull and push exercises that challenge you without causing you to hit failure. Newer athletes should reduce the overall volume of this workout.Intermediate Option:
For time:
20 muscle-ups
30-meter dumbbell front-rack lunge
200 double-unders
10 muscle-ups
20-meter dumbbell front-rack lunge
100 double-unders
5 muscle-ups
10-meter dumbbell front-rack lunge
50 double-unders♀ 25-lb. DBs ♂ 35-lb. DBs
Beginner Option:
For time:
20 assisted pull-ups + 20 assisted push-ups
30-meter lunge
200 single-unders
10 assisted pull-ups + 10 assisted push-ups
20-meter lunge
100 single-unders
5 assisted pull-ups + 5 assisted push-ups
10-meter lunge
50 single-unders
Mayhem Daily Wod - 21523
Mayhem 60
2 Sets (1 Set every 7:00)
6/4 Muscle Ups
6 Power Snatches (135/95)
6/4 Bar Muscle Ups
6 Power Clean and Jerks (135/95)
*All Reps must be unbroken
-Rest as needed b/t sets-
Sign Up for Our Programming
Tuesday 210518
3 rounds for time of:
20 front squats
7 muscle-ups♀ 125 lb. ♂ 185 lb.
Post time to comments.
Compare to 200606.Scaling:
This couplet pairs a moderately heavy squat with high-skill gymnastics. When selecting a weight or pull modification, choose something that is challenging but allows you to complete each movement in 2-3 sets. For in-depth scaling options for the muscle-up, read more here.Intermediate Option:
3 rounds for time of:
20 front squats
5 muscle-ups♀ 105 lb. ♂ 155 lb.
Beginner Option:
3 rounds for time of:
10 front squats
5 assisted pull-ups
5 push-ups♀ 45 lb. ♂ 65 lb.
Sunday 210418
21-15-9 reps for time of:
Parallette handstand push-up
Bar muscle-upPost time to comments.
Compare to 160603.Scaling:
Choose modifications that are challenging but allow you to complete the reps in 3-4 sets per movement.Intermediate Option:
For time:
21-15-9 reps:
Handstand push-up
15-12-9 reps:
Bar muscle-upBeginner Option:
21-15-9 reps for time of:
Assisted push-up
Assisted pull-up
Mayhem Daily Wod - 2145
10:00 to establish 1RM Back Squat
Workout:
3 rounds:
5 Muscle Ups
9 Hang power cleans (135/95)
7 Shoulder to Overhead (135/95)
50 Double Unders
-Rest until 15:00-
15 Muscle Ups
27 Hang power cleans (135/95)
21 Shoulder to Overhead (135/95)
150 Double Unders
Friday 210326
Complete both 21.3 and 21.4 back-to-back with no rest in between.
Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutesThen,
Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerkTime cap: 7 minutes
Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.Visit the Games Website for full event details.
Post scores to comments and/or submit your scores as part of the 2021 NOBULL CrossFit Games Open.
Monday 210315
For time:
Row 2,000 meters
100 wall-ball shots
20 muscle-ups♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.Post time to comments.
Compare to 180227.Scaling:
Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.Intermediate Option:
For time:
Row 2,000 meters
75 wall-ball shots
10 muscle-ups♀ 10-lb. ball
♂ 14-lb. ballBeginner Option:
For time:
Row 1,500 meters
50wall-ball shots
20 ring rows♀ 6-lb. ball
♂ 10-lb. ball