Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 2187
Compete:
100’ Handstand Walk
50 Wall Balls (20/14)
100’ Handstand Walk
50 Wall Balls (30/20)
100’ Handstand Walk
50 Wall Balls (20/14)
100’ Handstand Walk
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Mayhem Daily Wod - 2179
Compete:
90’ Handstand Walk
5 Legless Rope Climbs
150 Wall Balls (20/14)
5 Legless Rope Climbs
90’ Handstand Walk
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Mayhem Daily Wod - 2172
Compete:
3 Rounds
33 Wall Balls (30/20)
22 GHD Sit-ups
11 Sandbag Cleans (150/100)
-Rest 2 Minutes-
2 Rounds For Time
22 Toes to Bar
11 D ball Step-overs (100/70) (24/20)
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Sunday 210620
30-20-10 reps for time of:
GHD sit-ups
Toes-to-bars
Wall-ball shots♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. targetPost time to comments.
Compare to 170913.Scaling: Beginning athletes can use the warm-up time to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout portion. Intermediate athletes can do this workout as prescribed.
Beginner Option:
20-15-10 reps for time of:
AbMat sit-ups
Hanging knee raises
Wall-ball shots♀ 6-lb. ball
♂ 10-lb. ball
Thursday 210603
Karen
For time:150 wall-ball shots
♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. targetPost time to comments.
Compare to 191219.Scaling:
This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required to log your best time.Intermediate Option:
For time:
150 wall-ball shots♀ 10-lb. ball to 9-ft. target
♂ 14-lb. ball to 10-ft. targetBeginner Option:
For time:
75 wall-ball shots♀ 6-lb. ball
♂ 10-lb. ball
Mayhem Daily Wod - 21519
Compete
2 Sets
3 Rounds
150’ Farmer Carry (100s/70s)
25 GHD Sit Ups
25 Wall Balls (30/20)
-Rest 5:00 b/t sets-
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Mayhem Daily Wod - 21514
M60
Partner Workout
35 Devil’s Press (50’s/35’s)
50 Synchro Wall Balls (20/14)
75 Box Jumps Overs (24/20)
150/120 Calorie Row
75 Box Jumps Overs (24/20)
50 Synchro Wall Balls (20/14)
35 Devil’s Press (50’s/35’s)
Individual Version
20 Devil’s Press (50’s/35’s)
50 Wall Balls (20/14)
35 Box Jumps Overs (24/20)
75/60 Calorie Row
35 Box Jumps Overs (24/20)
50 Wall Balls (20/14)
20 Devil’s Press (50’s/35’s)
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Wednesday 210421
Five 3-minute rounds of:
Run 200 meters with a medicine ball
Max reps wall-ball shotsRest 1 min. between rounds.
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.Post number of wall-ball shots completed each round to comments.
Scaling:
The run portion should be completed in less than 90 seconds, to allow at least 90 seconds to perform wall-ball shots. Choose a medicine ball and target height that allows you to hang on for a large set. Intermediate athletes can complete this as prescribed.Beginner Option:
Four 3-minute rounds of:
Jog 100 meters with a medicine ball
Max reps wall-ball shotsRest 1 min. between rounds.
♀ 6-lb. ball to 8 ft.
♂ 10-lb. ball to 9 ft.
Saturday 210410
Choose one of the following from the CrossFit Games Quarterfinals.
Quarterfinal Test 3
For time:
120 wall-ball shots
120-cal. row♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.OR
Quarterfinal Test 4
For max load:
4-rep-max front squatPost time and load to comments.
Scaling:
Newer athletes should reduce the reps and load on Test 3, while intermediate athletes may take it on as prescribed. Most athletes can attempt a 4-rep-max front squat if choosing Test 4.Beginner Option:
75 wall-ball shots
75-cal. row♀ 4-lb. ball to 8 ft.
♂ 8-lb. ball to 9 ft.
Mayhem Daily Wod - 21324
12 mins to establish Max Snatch
Workout:
For Time
90/70 Cal. Assault Bike
45 Deadlifts (225/155)