Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 2197
Affiliate:
For Time:
200m Run
10 Squat Cleans (135/95)
200m Run
8 Squat Cleans (155/105)
200m Run
6 Squat Cleans (185/125)
200m Run
4 Squat Cleans (205/145)
200m Run
2 Squat Cleans (225/155)
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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
Saturday 210828
For time:
75 kettlebell swings
Run 1 mile
75 kettlebell swings♀ 16-kg KB ♂ 24-kg KB
Post time to comments.
Compare to 141201.Scaling:
Reduce the loading to allow you to complete a large set of KBS’s with solid technique. Run hard. Beginners should reduce the overall volume of this workout.Intermediate Option:
For time:
50 kettlebell swings
Run 1 mile
50 kettlebell swings♀ 12-kg KB ♂ 20-kg KB
Beginner Option:
For time:
30 kettlebell swings
Run 800 meters
30 kettlebell swings♀ 8-kg KB ♂ 12-kg KB
Mayhem Daily Wod - 21825
What's Rich Doing:
8 Rounds
400m Jog
30 Step Up (20”)
240’ Sled Push (Sled+45)
*All with 20# vest
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Monday 210823
3 rounds for time of:
Row 500 meters
Run 400 meters
30 GHD sit-upsPost time to comments.
Scaling:
Beginning athletes can use warm-up time to allow for controlled exposure to the GHD, while choosing abmat sit-ups for the workout portion. Push hard on the monostructural work, aiming to complete a round in 6 minutes or less.Intermediate Option:
3 rounds for time of:
Row 500 meters
Run 400 meters
20 GHD sit-upsBeginner Option:
3 rounds for time of:
Row 250 meters
Run 200 meters
20 sit-ups
Mayhem Daily Wod - 21821
M60:
5 rounds:
250-m run
1 clean
Women: (155-165-175-185-195)
Men: (225-245-265-285-305)
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Mayhem Daily Wod - 21820
Compete:
30 Toes to Bar
Run 1.5 Miles
30 Toes to Bar
Run 1.5 Miles
30 Toes to Bar
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Sunday 210815
2 rounds for time of:
Run 1 mile
100 sit-upsPost time to comments.
Compare to 180124.Scaling:
Try for a hard push on each run and a steady pace on the sit-ups. Modify the length of the run and cut the sit-up reps back to a number that is manageable.Intermediate Option:
2 rounds for time of:
Run 1,200 meters
75 sit-upsBeginner Option:
2 rounds for time of:
Run 800 meters
50 sit-ups
Mayhem Daily Wod - 2187
Scaled:
3 Rounds
400m Run
15 Kettlebell Swings (53/35)
9 Pull Ups (OR 12 Banded Pull Ups)
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Mayhem Daily Wod - 2185
Aerobic Capacity:
Run "Threshold" Workout4 Sets
1200m at easy pace
-No rest-
300m at 1-mile pace
-Rest 2min b/t sets-
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