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Mayhem Daily Wod - 21819
Scaled:
10-9-8-7-6-5-4-3-2-1
Thrusters (115/80)
* 3 Wall Walks after each set.
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Mayhem Daily Wod - 21817
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For Time:
250 Double Unders
50 Double Dumbbell Thrusters (50s/35s)
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Mayhem Daily Wod - 21816
M30:
AMRAP 15:00
30 Sit Ups
30 Air Squats
30 Alternating Leg V-Ups
30 Air Squats
"Roses Minimal"
AMRAP 15:00
30 Sit Ups
20 Single Dumbbell Thrusters *Right Arm (50/35)
30 Alternating Leg V-Ups
20 Single Dumbbell Thrusters *Left Arm (50/35)
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Mayhem Daily Wod - 2183
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500m/400m Row
50 Thrusters (45/35)
50 Pull-Ups
400m/325m Row
25 Thrusters (95/65)
25 Chest to Bar
300m/250m Row
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Thursday 210729
CrossFit Games Event 4
10-9-8-7-6-5-4-3-2-1 reps for time of:Thrusters
Wall walks♀ 135 lb. (Virtual Games use 65 lb.)
♂ 185 lb. (Virtual Games use 95 lb.)Post time to comments or register for the CrossFit Virtual Games and log your scores to the leaderboard.
Scaling:
While equal reps of wall walks to Open Workout 21.1, when paired with a thruster the demand on your shoulder stamina will be even higher. Most athletes should scale the loading on the thruster so that each round can be completed in 1-2 sets. Newer athletes should reduce the overall volume and modify the wall walk.Intermediate Option:
8-7-6-5-4-3-2-1 reps for time of:
Thrusters
Wall walks♀ 95 lb. ♂ 135 lb.
Beginner Option:
8-7-6-5-4-3-2-1 reps for time of:
Thrusters
Wall walks, partially up the wall♀ 45 lb. ♂ 65 lb.
Saturday 210703
Peyton
Complete as many rounds as possible in 20 minutes of:10 chest-to-bar pull-ups
10 dumbbell thrusters, 35/50 lb.*Stop and perform 40 double-unders every 2 minutes, including at 0:00.
Then, at the 20:00 mark, begin a 2-mile run.
Post rounds of the AMRAP and run time to comments.
The CrossFit community mourns the loss of Chad Robert Peyton, a beloved husband, father, son, brother, and friend. Chad, a U.S. Army veteran with 10 years of military service, struggled with depression and anxiety. He took his own life on May 17, 2021.
Chad received a Congressional nomination to attend West Point, where he graduated with a B.S. in May 2003 before being commissioned as an aviation officer in the U.S. Army.
Chad became a UH-60 Black Hawk helicopter pilot and served in Germany during Operation Iraqi Freedom II. He was subsequently promoted to Captain and stationed at Fort Riley, Kansas, from 2006 until 2009, when he was transferred to Fort Bragg, North Carolina. During his military service, he was awarded the Bronze Star and many other awards and commendations.
In 2012, Chad was honorably discharged from the Army and relocated to Santa Cruz, California, where he became a beloved member of the local CrossFit community. He and his wife, Nicole, were married in September 2014.
When he wasn’t flying helicopters as a first responder, Chad enjoyed spending time with his family, doing CrossFit, hiking in the forest, surfing, traveling, and helping his friends and fellow veterans.
Chad is survived by Nicole, who works on the publishing team at the CrossFit Home Office; his two children, Isla, 5, and Ellis, 3; and many other friends and family members.
If you or someone you know is struggling with PTSD, anxiety, or depression, call the National Center for PTSD hotline right away: 1-800-273-8255. All calls are completely confidential.
Scaling:
This is a longer workout. Reduce the work to a level that is attainable yet still challenging and that allows you to come in from the run in 45 minutes or less. Newer athletes can modify the pull-ups and dumbbell loading while maintaining the significance of the reps.Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
10 pull-ups
10 dumbbell thrusters, 25/35 lb.*Stop and perform 40 double-unders every 2 minutes, including at 0:00. Then, at the 20:00 mark, begin a 2-mile run.
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
10 assisted pull-ups
10 dumbbell thrusters, 10/20 lb.*Stop and perform 40 single-unders every 2 minutes, including at 0:00. Then, at the 20:00 mark, begin a 1-mile walk.
Mayhem Daily Wod - 21629
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3 Sets:
2 Rounds
10 Thrusters (95/65)
10 Chest to Bar Pull-ups
-Rest 2:00 b/t sets-
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Thursday 210624
21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups♀ 95 lb. ♂ 135 lb.
Post time to comments.
Scaling:
This couplet is one of the original variations on the classic benchmark workout Fran. Refer to your workout on 210512 and use the same loading on the barbell.Intermediate Option:
21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups♀ 75 lb. ♂ 115 lb.
Beginner Option:
15-12-9 reps for time of:
Thrusters
Assisted pull-ups♀ 45 lb. ♂ 65 lb.
Mayhem Daily Wod - 21614
M30
4 rounds:
20 Alternating Leg V-Ups
20 Jumping Air Squats
30 Stepback Lunges
*BACKPACK OPTION:
4 Rounds:
20 Backpack Sit Ups
20 Backpack Back Squats
30 Backpack Stepback Lunges
*All with a 20#/14 Backpack or Vest
"Put Your Hands In The Air Minimal"
4 rounds:
20 Alternating Leg V-Ups
20 Single Dumbbell Thrusters (10 each arm - 50/35)
30 Single Dumbbell Stepback Lunges (50/35) (edited)
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Monday 210607
Friendly Fran
3 rounds for time of:
21 thrusters
21 chest-to-bar pull-ups♀ 85 lb. ♂ 115 lb.
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Compare to 200917.Scaling:
Reduce the weight and choose a pulling modification that is challenging for 21 reps but allows you to keep moving.Intermediate Option:
3 rounds for time of:
21 thrusters
21 pull-ups♀ 65 lb. ♂ 95 lb.
Beginner Option:
3 rounds for time of:
21 thrusters
21 assisted pull-ups♀ 35 lb. ♂ 55 lb.