Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 211127
Masters/Scaled/Teen
AMRAP 14 Minutes
50 Calorie row
40 Toes to bar (OR 50 Hanging Knee Raises)
30 Wall Balls (20/14)
20 Power Cleans (115/80)
10 Muscle Ups (OR 20 Burpee Pull Ups)
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Monday 211122
Holleyman
30 rounds for time of:5 wall-ball shots
3 handstand push-ups
1 power clean♀ 14-lb. ball, 155-lb. clean
♂ 20-lb. ball, 225-lb. cleanPost time to comments.
Compare to 130918.Scaling:
This is a long hero workout. Reduce the overall rounds in order to complete the work in 25 minutes or less.Intermediate Option:
25 rounds for time of:
5 wall-ball shots
3 handstand push-ups
1 power clean♀ 14-lb. ball, 125-lb. clean
♂ 20-lb. ball, 185-lb. cleanBeginner Option:
10 rounds for time of:
5 wall-ball shots
3 push-ups
1 power clean♀ 6-lb. ball, 55-lb. clean
♂ 10-lb. ball, 75-lb. clean
Mayhem Daily Wod - 211030
Mayhem Scaled:
45 Wall Ball (20/14)
15 Toes to Bar (OR 30 Hanging Knee Raise)
15 Chest to bar Pull-ups (OR 30 banded Chest-to-Bar Pull-Up)
15 Deadlift (225/155)
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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 - 21108
Compete:
150 Wall Balls (20/14)
300 Double Unders
30 Muscle Ups
*Partition as desired
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Friday 211001
Kelly
5 rounds for time of:Run 400 meters
30 box jumps
30 wall-ball shots♀ 20-inch box, 14-lb. ball
♂ 24-inch box, 20-lb. ballPost time to comments.
Compare to 190722.Scaling:
This benchmark workout is long and metabolically taxing. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.Intermediate Option:
4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots♀ 20-inch box, 14-lb. Ball
♂ 24-inch box, 20-lb. BallBeginner Option:
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats
Sunday 210919
For time:
800-meter run
40 wall-ball shots
400-meter weighted run
20 wall-ball shots
400-meter weighted run
20 wall-ball shots
800-meter run
40 wall-ball shots♀ 20-lb. ball, 9-ft. target
♂ 30-lb. ball, 10-ft. targetPost time to comments.
Scaling:
Today we’re using a heavier medicine ball than we typically see on the wall ball and mixing in weighted runs. Select a weight outside your comfort zone and tackle this grueling workout. Beginners should reduce the overall volume.Intermediate Option:
For time:
800-meter run
30 wall-ball shots
400-meter weighted run
15 wall-ball shots
400-meter weighted run
15 wall-ball shots
800-meter run
30 wall-ball shots♀ 16-lb. ball, 9-ft. target
♂ 25-lb. ball, 10-ft. targetBeginner Option:
For time:
400-meter run
20 wall-ball shots
200-meter weighted run
10 wall-ball shots
200-meter weighted run
10 wall-ball shots
400-meter run
20 wall-ball shots♀ 10-lb. Ball
♂ 16-lb. ball
Sunday 210905
Complete as many rounds as possible in 15 minutes:
25 toes-to-bars
50 burpees
75 wall-ball shots♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.Post rounds completed to comments.
Scaling:
This AMRAP includes large sets of each exercise. Choose modifications that allow you to move through everything with minimal rest.Intermediate Option:
Complete as many rounds as possible in 15 minutes:
15 toes-to-bars
35 burpees
50 wall-ball shots♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.Beginner Option:
Complete as many rounds as possible in 15 minutes:
20 sit-ups
30 burpees
40 wall-ball shots♀ 6-lb. ball
♂ 10-lb. ball
Mayhem Daily Wod - 21828
Scaled:
For time:
100 Wall balls (20/14)
*Every 2 Minutes on the Minute Perform 16/12 Calorie Echo Bike
**Start the workout with Wall Balls
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Saturday 210814
For time:
100 hip-back extensions
Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. targetPost time to comments.
Compare to 191017.Scaling:
This workout challenges the stamina and control of the midline while fatigued. The wall-ball “penalties” will encourage large sets of hip-back extensions, but don’t surrender the quality of your movement on this exercise.Intermediate Option:
For time:
70 hip-back extensionsEach time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
♀ 10-lb. ball ♂ 16-lb. ball
Beginner Option:
For time:
50 hip-back extensionsEach time you break a set or rest at the bottom, stop and perform 10 wall-ball shots. Rest 30 seconds after each set of wall-ball shots.
♀ 6-lb. ball ♂ 12-lb. ball