Saturday 211002

Heavy Grace

30 clean and jerks for time

Pick a load that is heavier than the last time you performed Grace.

Join thousands around the world in Barbells for Boobs' annual Grace fundraiser in support of breast cancer support and awareness.

Post time and load to comments.



Scaling:

Grace, similar to Isabel, is one of the fastest CrossFit benchmark workouts. Look at the last time you performed Grace and choose a heavier weight but one that allows you to keep moving with minimal rest. Intermediate athletes should perform Grace as prescribed and shoot for a PR.

Intermediate Option:

30 clean and jerks for time

♀ 95 lb. ♂ 135 lb.

Beginner Option:

30 clean and jerks for time

♀ 35 lb. ♂ 55 lb.

Mayhem Daily Wod - 21101

      Compete:

21-15-9
Thrusters (95/65)
Bar facing burpees
Chest to bar pull-ups

 
View Video

 
Sign Up for Our Programming
    

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. ball

Post 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. Ball

Beginner Option:

3 rounds for time of:

Run 400 meters

20 box step-ups

30 squats

Mayhem Daily Wod - 21930

      MAC:

500m at Fast pace or SR b/t 32-36
-2 Min Rest- 
1000m at Moderate Pace or SR b/t 28-32
-3 Min Rest- 
1000m at Moderate Pace or SR b/t 28-32
-3 Min Rest- 
500m at Fast Pace or SR b/t 32-36 (at same time as first 500m)

 
View Video

 
Sign Up for Our Programming
    

Mayhem Daily Wod - 21929

      What's Rich Doing:

5 Rounds
50’ Handstand Walk
3 Rope Climb
-Rest 5:00-
5 Rounds
50’ Handstand Walk
2 Legless Rope Climb

 
Sign Up for Our Programming
    

Wednesday 210929

Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 200110.



Scaling: 
All athletes can attempt relatively heavy thrusters. Experienced athletes can go as heavy as possible, and attempt a PR. Newer athletes can use this workout as an opportunity to drill the movement.

Beginner Option:

Thruster 5-5-3-3-3-1-1-1-1 reps

Mayhem Daily Wod - 21928

      MBS:

30/24 Calorie Row
7 TEMPO Single-arm Dumbbell Strict Press (5 seconds up and down)
10 Banded Tricep extensions 
30 Alternating Toe Touch to Box
Push Press:
- Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM.
Back Squat:
- Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM.
Shoulder Press:
- Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM.
Accessory
3 sets:
10 Strict Weighted Pull-ups (As Heavy as Possible)
:30-45 second Double Kettlebell Weighted hollow hold

 
View Video

 
Sign Up for Our Programming
    

Tuesday 210928

5 rounds for time of:

Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next 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.

Intermediate Option:

5 rounds for time of:

Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 1 double-under for each pull taken — e.g., if it takes 40 pulls on the rower, complete 40 double-unders before starting the next round.

Beginner Option:

3 rounds for time of:

Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 2 single-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 single-unders before starting the next round.

Mayhem Daily Wod - 21927

       M30:

AMRAP 6 Minutes
12 Box/Chair Step Ups (Total)
18 Sit Ups
-rest 1 Minute-
AMRAP 6 Minutes
12 Glute Bridges
18 Alternating Leg V-Ups 
-rest 1 Minute-
AMRAP 6 Minutes
12 Box/Chair Step Ups (Total)
18 Sit Ups
12 Glute Bridges
18 Alternating Leg V-Ups


"Genie Minimal
AMRAP 6 Minutes
12 Alternating Hang Snatches (50/35)
18 Sit Ups
-rest 1 Minute-
AMRAP 6 Minutes
12 Alternating Dumbbell Hang Clean & Jerks (50/35)
18 Alternating Leg V-Ups 
-rest 1 Minute-
AMRAP 6 Minutes
12 Alternating Dumbbell Snatches (50/35)
18 Sit Ups
12 Alternating Dumbbell Clean & Jerks (50/35)
18 Alternating Leg V-Ups

 
Sign Up for Our Programming
    

Monday 210927

50-30-20 reps for time of:

Thrusters

Pull-ups

♀ 45 lb. ♂ 65 lb.

Post time to comments.

Compare to 061207.



Scaling:

Another classic combo of thrusters and pull-ups. Today’s variation is light weight and high rep. Choose a weight on the thruster that is lighter than what you’ve done for Fran.

Intermediate Option:

50-30-20 reps for time of:

Thrusters

Pull-ups

♀ 35 lb. ♂ 55 lb.

Beginner Option:

25-15-10 reps for time of:

Thrusters

Assisted pull-ups

♀ 15 lb. ♂ 22 lb.