Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 21113
What's Rich Doing:
5 Rounds
21/18 Cal Ski
3 Rope Climb
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Friday 211029
For time:
4 legless rope climbs
40 single-leg squats, alternating
40 dumbbell snatches, alternating
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climb
10 single-leg squats, alternating
10 dumbbell snatches, alternating♀ 35-lb. DB ♂ 50-lb. DB
Post time to comments.
Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. Reduce or modify the rope climbs to something that allows you to keep moving throughout.Intermediate Option:
For time:
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climbs
10 single-leg squats, alternating
10 dumbbell snatches, alternating
1 rope climb
5 single-leg squats, alternating
5 dumbbell snatches, alternating♀ 25-lb. DB ♂ 35-lb. DB
Beginner Option:
For time:
3 rope climbs, lying to standing
30 squats, alternating
30 dumbbell snatches, alternating
2 rope climbs, lying to standing
20 squats, alternating
20 dumbbell snatches, alternating
1 rope climb, lying to standing
10 squats, alternating
10 dumbbell snatches, alternating
1 rope climb, lying to standing
5 squats, alternating
5 dumbbell snatches, alternating♀ 10-lb. DB ♂ 15 lb.-DB
Mayhem Daily Wod - 211027
What's Rich Doing:
5 Rounds
21/18 Cal Ski
3 Rope Climb
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Mayhem Daily Wod - 211013
WRD:
4 Sets
5 Min AMRAP
2 Rope Climb
20 Cal Row
-Rest 5 Min between sets-
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Sunday 211010
Cameron
For time:50 walking lunge steps
25 chest-to-bar pull-ups
50 box jumps
25 triple-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall-ball "2-fer-1s"
50 sit-ups
5 rope climbs, 15 ft.♀ 20-in. box, 14-lb. ball
♂ 24-in. box, 20-lb. ballPost time to comments.
Compare to 170210.Scaling:
Today we have a repeat Hero workout. This chipper is a mix of body weight movements and higher skilled, less common movements. Newer athletes should reduce the volume and choose modifications that ensure large sets with minimal rest.Intermediate Option:
For time: 50 walking lunge steps
25 pull-ups
50 box jumps
50 double-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall-ball "2-fer-1s"
50 sit-ups
4 rope climbs, 15 ft.♀ 20-in. box, 10-lb. ball
♂ 24-in. box, 16-lb. ballBeginner Option:
For time:
25 walking lunge steps
25 assisted pull-ups
25 box jumps
25 triple-unders
25 back extensions
25 assisted push-ups
25 hanging knee raises
25 wall-ball
25 sit-ups
5 rope climbs, lying to standing♀ 12-in. box, 6-lb. ball
♂ 16-in. box, 10-lb. ball
Mayhem Daily Wod - 21929
What's Rich Doing:
5 Rounds
50’ Handstand Walk
3 Rope Climb
-Rest 5:00-
5 Rounds
50’ Handstand Walk
2 Legless Rope Climb
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Monday 210913
For time:
21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. ropePost time to comments.
Compare to 200305.Scaling:
Select a load for the back squats that allows you to perform at least 10 consecutive reps when fresh. If you are not proficient at rope climbs, choose a modification that works on both technique and pre-requisite strength.Intermediate Option:
For time:
15 body-weight back squats
5 rope climbs, 15-ft. Rope
12 body-weight back squats
3 rope climbs, 15-ft. Rope
9 body-weight back squats
1 rope climb, 15-ft. ropeBeginner Option:
For time:
21 back squats
7 rope climbs, lying to standing
15 back squats
5 rope climbs, lying to standing
9 back squats
3 rope climbs, lying to standing♀ 45 lb. ♂ 65 lb.
Wednesday 210901
5 rounds for time of:
Run 400 meters
1 legless rope climb, 15 ft.
3 rope climbs, 15 ft.Post time to comments.
Scaling:
Reduce the reps or choose a challenging pull exercise for the rope climbs.Intermediate Option:
5 rounds for time of:
Run 400 meters
3 rope climbs, 15 ft.Beginner Option:
3 rounds for time of:
Run 400 meters
3 rope climbs, lying to standing
Thursday 210819
Complete as many rounds as possible in 20 minutes of:
15-ft. rope climbs, 2 ascents
20 single-leg squats, alternating
40 double-undersPost rounds completed to comments.
Compare to 151217.Scaling:
Today’s movements are higher skilled. Take a look at “Pistol Variations” and practice proper technique in the single-leg squats. Intermediate athletes can do this workout as written.Beginner Option:
Complete as many rounds as possible in 20 minutes of:
2 rope climbs, lying to standing
20 squats
40 single-unders
Mayhem Daily Wod - 2184
What's Rich Doing:
40-30-20-10
GHD Sit Up
4-3-2-1
Legless Rope Climb
-Into-
20 Squat Snatch 185/125
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