Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 2167
M30
4 Sets:
15 Box Jumps *STEP DOWN Or Tuck Jumps
30 Jumping Air Squats
15 Burpees
-Rest 2:00 B/T Sets-
"Harry Grant Minimal"
4 Sets:
21 Double Dumbbell Thrusters (50s/35s)
15 Box Jumps (24"/20") *STEP DOWN
9 Strict Handstand Push Ups
-Rest 2:00 B/T Sets-
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Friday 210528
5 rounds for time of:
Row 500 meters
7 thrusters♀ 95 lb. ♂ 135 lb.
Post time to comments.
Compare to 101202.Scaling:
Choose a thruster weight that is challenging but allows you to complete the earlier rounds unbroken. Newer athletes may choose to decrease the total volume by shortening the row or reducing rounds.Intermediate Option:
5 rounds for time of:
Row 500 meters
7 thrusters♀ 85 lb. ♂ 115 lb.
Beginner Option:
3 rounds for time of:
Row 500 meters
7 thrusters♀ 45 lb. ♂ 65 lb.
Mayhem Daily Wod - 21518
Affiliate
8 Sets
Every 3:00 or 1:1
12/10 Calorie Assault Bike
10 Dumbbell Thrusters (35’s/25s)
8 Burpee Box Jump Overs (20)
- Echo Bike (85%)
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Mayhem Daily Wod - 21516
What's Rich Doing
3 Sets
30 Lateral Burpee over bar
15 Squat Snatch (135/95)
30 No Rebound Box Jump (24/20)
15 Thruster (135/95)
30 Chest-to-Bar Pull-Ups
-5 Min Rest between sets-
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Wednesday 210512
15-12-9 reps for time of:
Thrusters
Weighted pull-ups♀ 95-lb. thruster, 30-lb. pull-up
♂ 135-lb. thruster, 45-lb. pull-upPost time to comments.
Compare to 050428.Scaling: This couplet is one of the original variations on the classic Fran. Choose loads and modifications that are more challenging than you would do in Fran yet allow you to complete the reps in 2-3 sets each round.
Intermediate Option:
15-12-9 reps for time of:
Thrusters
Weighted pull-ups♀ 75-lb. thruster, 20-lb. pull-up
♂ 115-lb. thruster, 35-lb. pull-upBeginner Option:
15-12-9 reps for time of:
Thrusters
Jumping pull-ups♀ 45-lb. thruster
♂ 65-lb. thruster
Mayhem Daily Wod - 21429
Partner
4 rounds
30 Bench (135/95)
30/24 cal Standing Bike Erg
30 yd sled push (3-45’s/2-45’s)
30 yd sled pull (3-45’s/2-45’s)
Strength:
- Deadlift+Hang Squat Clean + Push Jerk
(1+1+1) x5
*Build in weight across sets - record heaviest set to score
*New set every 2 min
Tuesday 210413
Practice SLIPS for 20 minutes.
Thruster 3-3-3-3-3-3-3 reps
Post loads to comments.
Compare to 200206.Scaling:
Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.
Monday 210329
Hope
3 rounds of:Burpees
Power snatches
Box jumps
Thrusters
Chest-to-bar pull-ups♀ 55 lb., 20-in. box
♂ 75 lb., 24-in. boxHope has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. Each round takes five minutes, and a one-minute break is allowed between rounds. The clock does not reset or stop between exercises. On the call of "rotate," the athlete(s) must move to the next station immediately for a good score. One point is given for each rep.
Add your points and post them to comments.
Compare to 130706.Scaling:
Though identical in structure, each exercise in Hope is considerably more difficult than those in Fight Gone Bad. Try to maintain intensity throughout the 3 rounds by allowing for smaller sets and short breaks during the more challenging movements. Intermediate athletes may choose to attempt this Rx’d, while newer athletes should reduce the difficulty of each exercise.Beginner Option:
Burpees
Power snatches
Box step-ups
Squats
Ring rows♀ 15 lb., 12-in. box
♂ 25 lb., 16-in. box
Friday 210326
Complete both 21.3 and 21.4 back-to-back with no rest in between.
Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutesThen,
Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerkTime cap: 7 minutes
Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.Visit the Games Website for full event details.
Post scores to comments and/or submit your scores as part of the 2021 NOBULL CrossFit Games Open.
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
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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