Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Mayhem Daily Wod - 2148
4 Rounds
800/650m Bike Erg
20 Synchro DB Snatches (50/35)
15yd Synchro DB Lunge (50/35)
20 Synchro Pushups
15yd Synchro DB Lunge (50/35)
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
Saturday 210220
Lorenzo
For time:Run 1,000 meters
Then,
5 rounds of:
15 push-ups
20 med-ball cleans
21 burpees
Then,
Run 1,000 metersPost time to comments.
Scaling:
This is a long workout. New athletes should reduce the volume. Intermediate athletes can perform this workout as prescribed with time restrictions for each segment.Intermediate Option:
For time:
Run 1,000 meters (or 5 minutes)
Then, with a 20-minute time cap, work through
5 rounds of:
15 push-ups
20 med-ball cleans
21 burpees
Then,
Run the same distanceBeginner Option:
For time:
Jog 800 meters (or 5 minutes)
Then,
3 rounds of:
10 assisted push-ups
15 med-ball cleans
15 burpees
Then,
Jog the same distance
Monday 210201
3 rounds for time of:
Run 800 meters
30 pull-ups
40 push-ups
50 squatsPost time to comments.
Compare to 050228.Scaling:
This longer workout contains large sets of each exercise. Reduce the number of reps so each round can be completed in less than 10 minutes. While breaks will be needed to get through each set, scale down to avoid total failure and encourage consistent movement.Intermediate Option:
3 rounds for time of:
Run 800 meters
20 pull-ups
30 push-ups
40 squatsBeginner Option:
3 rounds for time of:
Run 400 meters
15 ring rows
20 assisted push-ups
25 squats
Mayhem Daily Wod - 21129
Push Jerk:
2x3 reps @ 65% 1RMJerk
3x3 @ 70% 1RM Jerk
* Bar can be taken from the rack
*10 min to build to 70%. Complete 3 successful sets at 70% or a moderate weight.
Workout:
For time
10-20-30-40-50
Dumbbell Snatches (50/35)
*15 Burpee Box Jump overs (24”/20”) after each round
- 20:00 Time Cap -
Sunday 210124
Martin
For time, with a partner:2,000-m row
100 bodyweight deadlifts
50 thrusters (65/95 lb.)
1,000-m row
100 hand-release push-ups
50 pull-ups
500-m row
100 sit-ups
100 wall-ball shots (14/20 lb.)Scaling:
This workout, created by Scott Meenagh, Martin Bell’s training partner, is meant to be performed in pairs. If completing it alone, cut all the reps in half. This year, Meenagh and CrossFit Airdrie have also created a version for those at home in lockdown, and they are encouraging athletes to partner up virtually. Examples of the Rx’d and home versions can be found here and here.Limited Equipment Option:
For time, with a partner:
200 lateral jumps over a dumbbell
100 burpee snatches
50 dumbbell thrusters
100 lateral jumps over a dumbbell
100 hand-release push-ups
50 pull-ups
50 lateral jumps over a dumbbell
100 sit-ups
100 wall-ball get-ups
Mayhem Daily Wod - 21119
2 Snatch Pulls + 2 Snatch:
(2+2) x 2 sets @ 73% 1RM Snatch
(2+2) x 3 sets @ 78% 1RM Snatch
Workout:
Task Tabata
300 reps for time, following the pattern:
20 seconds of pull-ups
-Rest 10 seconds-
20 seconds of push-ups
-Rest 10 seconds-
20 seconds of step-back lunges
-Rest 10 seconds-
20 seconds of squats
-Rest 10 seconds-
Monday 210118
Complete as many rounds as possible in 20 minutes of:
4 strict pull-ups
8 push-ups with feet on a box
12 med-ball cleans♀ 20-in.box, 14-lb. ball
♂ 24-in.box, 20-lb. ballPost rounds completed to comments.
Scaling:
Modify the pull-ups and push-ups so you can move through the reps without failing in the early rounds. Reduce workout duration and load on the medicine ball so that you can keep moving the entire time.Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
2 kipping + 2 strict pull-ups
8 push-ups
12 med-ball cleans♀ 10-lb. ball
♂ 14-lb. ballBeginner Option:
Complete as many rounds as possible in 15 minutes of:
4 assisted pull-ups
8 assisted push-ups
12 med-ball cleans♀ 6-lb. ball
♂ 10-lb. ball
Monday 210111
Task Tabata
300 reps for time, following the pattern:20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of restAfter the round of squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed. Post time to comments.
Scaling:
Reduce the total number of reps to be completed but preserve the 20-on, 10-off interval.Intermediate Option:
225 reps for timeBeginner Option:
150 reps for time, following the pattern:20 seconds of ring rows
10 seconds of rest
20 seconds of knee push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest