Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 21419
12 Min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 Min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 Min AMRAP
200m Run
30 Air Squat
*2 options:
#1 at bodyweight
#2 with 20lb/14lb Vest.
Mayhem Daily Wod - 21413
Workout:
3 Rounds
10 Strict Handstand Push Ups
10 Dumbbell Hang Power Cleans (50s/35s)
50 Double Unders
- Rest 1:00 -
3 Rounds
10 Handstand Push Ups
10 Dumbbell Push Press (50s/35s)
50 Double Unders
Tuesday 210406
Complete as many rounds as possible in 12 minutes of:
1-2-3-4-5 reps of:
Squat clean
Strict chest-to-bar pull-upAfter finishing the round of 5, start over at 1 and work through the ladder again.
♀ 125 lb. ♂ 185 lb.
Post rounds completed to comments.
Scaling:
Choose a load for the cleans that is heavy but requires minimal rest between reps when fresh. Similarly, modify the pull exercise so you can keep moving while still being challenged.Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
1-2-3-4-5 reps of:
Squat clean
Strict pull-upAfter finishing the round of 5, start over at 1 and work through the ladder again.
♀ 105 lb. ♂ 155 lb.
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
5 squat cleans
5 assisted pull-ups♀ 35 lb. ♂ 45 lb.
Monday 210329
Hope
3 rounds of:Burpees
Power snatches
Box jumps
Thrusters
Chest-to-bar pull-ups♀ 55 lb., 20-in. box
♂ 75 lb., 24-in. boxHope has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. Each round takes five minutes, and a one-minute break is allowed between rounds. The clock does not reset or stop between exercises. On the call of "rotate," the athlete(s) must move to the next station immediately for a good score. One point is given for each rep.
Add your points and post them to comments.
Compare to 130706.Scaling:
Though identical in structure, each exercise in Hope is considerably more difficult than those in Fight Gone Bad. Try to maintain intensity throughout the 3 rounds by allowing for smaller sets and short breaks during the more challenging movements. Intermediate athletes may choose to attempt this Rx’d, while newer athletes should reduce the difficulty of each exercise.Beginner Option:
Burpees
Power snatches
Box step-ups
Squats
Ring rows♀ 15 lb., 12-in. box
♂ 25 lb., 16-in. box
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.
Mayhem Daily Wod - 21324
12 mins to establish Max Snatch
Workout:
For Time
90/70 Cal. Assault Bike
45 Deadlifts (225/155)
Sunday 210321
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squatsPost rounds completed to comments.
Compare to 190527.Scaling:
Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 ring rows
6 assisted push-ups
9 squats
Thursday 210304
With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 160411.
Mayhem Daily Wod - 2132
5-10-15-20-15-10-5
Pull-ups
Wall Balls (30/20)
50 yard shuttle run (10 out/10 back, 15 out/15 back)
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