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
Sunday 210404
Michael
3 rounds for time of:Run 800 meters
50 back extensions
50 sit-upsPost time to comments.
Compare to 201218.Scaling:
This Hero Workout contains a high volume of each exercise, broken into large sets. Newer athletes should consider decreasing the reps of each movement.Intermediate Option:
3 rounds for time of:
Run 800 meters
35 back extensions
35 sit-upsBeginner Option:
3 rounds for time of:
Jog 400 meters
25 PVC pipe good mornings **
**25 AbMat sit-ups
Friday 210402
10 rounds, each for time, of:
100-meter sprint
Rest 90 secondsPost times for each round to comments.
Compare to 171217.Scaling:
The rest between rounds should allow you to feel recovered for the next effort. Increase the rest time if needed. Intermediate athletes can do this workout as prescribed. Commit to a thorough warm-up and gradually increase the speed of your running before attempting an all out sprint.Beginner Option:
6 rounds, each for time, of:
100-meter run
Rest 2 minutes
Sunday 210328
4 rounds for time of:
Run 400 m
50 walking lungesPost time to comments.
Compare to 191110.Scaling:
Reduce the volume to complete this workout in 16 minutes or less.Intermediate Option:
4 rounds for time of:
Run 400 m
40 walking lungesBeginner Option:
4 rounds for time of:
Run 200 m
25 walking lunges
Thursday 210325
Run 5,000 meters
Post time to comments.
Compare to 201024.Scaling:
Experienced athletes should try for a PR in this benchmark distance run. Newer athletes should reduce the distance to complete the run in around 25 minutes. Intermediate athletes can perform this run as prescribed.Beginner Option:
Jog for 20 minutes
Mayhem Daily Wod - 21324
12 mins to establish Max Snatch
Workout:
For Time
90/70 Cal. Assault Bike
45 Deadlifts (225/155)
Wednesday 210317
3 rounds for time of:
Run 200 meters
20 knees-to-elbows
Run 200 meters
20 dumbbell thrusters♀ 25-lb. DBs ♂ 40-lb. DBs
Post time to comments.
Scaling:
Reduce the load and choose a knees-to-elbows modification that allows you to complete each exercise in no more than 2-3 sets.Intermediate Option:
3 rounds for time of:
Run 200 meters
15 knees-to-elbows
Run 200 meters
15 dumbbell thrusters♀ 20-lb. DBs ♂ 30-lb. DBs
Beginner Option:
3 rounds for time of:
Run 200 meters
15 hanging knee raises
Run 200 meters
15 dumbbell thrusters♀ 8-lb. DBs ♂ 15-lb. DBs
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
Tuesday 210223
For time:
15 thrusters, 95/135 lb.
Run 200 meters
20 thrusters, 65/95 lb.
Run 400 meters
30 thrusters, 45/65 lb.
Run 800 metersPost time to comments.
Compare to 130126.Scaling:
Reduce the loading on the thrusters so that each set can be completed unbroken.Intermediate Option:
15 thrusters, 65/95 lb.
Run 200 meters
20 thrusters, 45/65 lb.
Run 400 meters
30 thrusters, 35/45 lb.
Run 800 metersBeginner Option:
15 thrusters, 45/65 lb.
Run 200 meters
20 thrusters, 35/45 lb.
Run 400 meters
30 air squats
Run 800 meters