Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 211119
Compete:
300 yard Sled Push (2x45/1x45)
*Partner must Follow with Sandbag Carry (150/100)
*Switch as desired
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Mayhem Daily Wod - 21109
BodyBuilding:
4 Rounds:
20 abmat situps
10 Pulse-ups
20 Oblique Heel Touches (each side)
10 Ab Wheels
50yd Single DB Overhead Carry (Right)
50yd Single DB Overhead Carry (Left)
-Rest 2:00 b/w rounds-
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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
Tuesday 210713
4 rounds for time of:
Lunge 100 meters
Run 300 metersWear a 14/20-lb. weight vest.
Post time to comments.
Compare to 161110.Scaling:
This workout has a high volume of weighted lunges. Deconditioned athletes should not add a weight vest and should cut the distance.Intermediate Option:
3 rounds for time of:
Lunge 100 meters
Run 300 meters
Wear a 14/20-lb. weight vest.Beginner Option:
4 rounds for time of:
Lunge 50 meters
Run 150 meters
Sunday 210704
1775
Complete as many rounds as possible in 60 minutes of:
17 power cleans
75 squats♀ 95 lb. ♂ 135 lb.
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward, and reload the barbell for the next round.Post rounds completed to comments.
Compare to 160614.Scaling:
This is another longer-style workout, but this one involves unloading and carrying equipment forward — grunt work. Similar to Grace, the barbell should be loaded so you can perform multiple reps unbroken. Newer athletes should reduce the duration.Intermediate Option:
Complete as many rounds as possible in 60 minutes of:
17 power cleans
75 squats♀ 85 lb. ♂ 115 lb.
Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round.
Beginner Option:
Complete two rounds of:
17 power cleans 75 squats♀ 55 lb. ♂ 75 lb.
Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round.
Mayhem Daily Wod - 21531
M30
800m Run
Directly into,
AMRAP 10 Minutes:
10 Table Rows or 5/5 Bent Over Single Arm Rows
10 Push Ups
15 Air Squats
@10 Minute mark,
800m Run
*Wear a 20/14# vest
"M30 Minimal Murph":
800m Run
Directly into,
AMRAP 15 Minutes:
5 Strict Pull Ups or 5/5 Lawnmower Rows (50/35)
10 Push Ups
15 Air Squats
@15 Minute mark,
800m Run
*Wear a 20/14# vest
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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.
Mayhem Daily Wod - 21318
5 sets
New sets every 90 sec
3 Deadlifts @ 80%
Workout:
Partner
4 rounds
80/60 Calories Assault Bike or 70/50 Calorie Echo Bike
100 yd Sandbag Front Hold Carry (150/100)
30 Shoulder to Overhead (135/95)
Wednesday 210120
7 rounds for time of:
Row 100♀ / 150♂meters in as few pulls as possible
After each row, perform 1 bodyweight front squat for each pull taken — e.g., if it takes 12 pulls on the rower, complete 12 front squats before starting the next round. Reset the rower prior to each round.
Post time and number of pulls each round to comments.
Scaling:
This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round. Choose a front-squat weight that is heavy but can be completed unbroken when fresh.Intermediate Option:
7 rounds for time of:
Row 100♀ / 150♂meters in as few pulls as possibleAfter each row, perform 3/4 bodyweight front squat for each pull taken.
Beginner Option:
4 rounds for time of:
Row 100♀ / 150♂meters in as few pulls as possibleAfter each row, perform 1 front squat for each pull taken.
♀ 35 lb. ♂ 55 lb.
For Time
1,200 meter Run
Then, 12 Rounds of:
4 Strict Handstand Push-Ups
8 Chest-to-Bar Pull-Ups
12 Air Squats
All with a weight vest (20/14 lb)
Time cap: 25 minutes