Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 201223
Teams of 2
200 Wall Balls (20/14)
125 Toes to Bar
75 Syncro Push Ups
2 Rounds for Time
25/20 calorie Assault Bike
25 Push-Ups
50 Air Squats
100 Double-Unders
50 Air Squats
25 Push-Ups
25/20 calorie Assault Bike
Rest 3 minutes
AMRAP in 30 minutes
5 Deadlifts (275/205 lb)
13 Push-Ups
9 Box Jumps (24/20 in)
AMRAP in 10 minutes
10 Box Jumps (24/20 in)
10 Push-Ups
10 Toes-to-Bars
For Time
200 Double-Unders
100/75 Push-Ups
50 Deadlifts (185/125 lb)
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
3 Rounds for Time
200 foot Farmer's Carry (2x70/50 lb)
30 Push-Ups
30 Jumping Split Lunges
5 Rounds for Time
30 calorie Assault Air Bike
25 Sit-Ups
20 Lunges
15 Kettlebell Swings (60/45 lb)
10 Push-Ups
5 Chest-to-Bar Pull-Ups
For Time (with a Partner)
Buy-In:
15 Burpees Over Partner
Then, 2 Rounds of:
19 Snatches (95/65 lb)
29 calorie Ski Erg
Then, 2 Rounds of:
19 Thrusters (95/65 lb)
55 calorie Assault Air Bike
Then, 2 Rounds of:
19 Clean-and-Jerks (135/95 lb)
63 calorie Row
Then, 2 Rounds of:
19 Deadlifts (135/95 lb)
86 Double-Unders
Finally, 2 Rounds of:
35 Push-Ups
39 Sit-Ups
5 Rounds for Time
Max Push-Ups
Max Air Squats
10 Burpees
Rest 60 seconds