Latest Wods

Monday 210802

CrossFit Games Event 15

For time:

600-m row

90 chest-to-bar pull-ups

36-ft. walking lunge, weight back-racked

36-ft. walking lunge, weight front-racked

36-ft. walking lunge, weight overhead

♀ 135 lb.  ♂ 185 lb.

Post time to comments, or complete a CrossFit Virtual Games event and log your scores to the leaderboard.



Scaling:

This chipper has long sets of each exercise which will test your stamina. Reduce the reps and modify so that each portion is challenging but allows you to keep moving with short breaks.

Intermediate Option:

For time:

600-m row

90 pull-ups

36-ft. walking lunge, weight back-racked

36-ft. walking lunge, weight front-racked

36-ft. walking lunge, weight overhead

♀ 95 lb.  ♂ 135 lb.

Beginner Option:

For time:

400-m row

50 assisted pull-ups

36-ft. walking lunge, weight back-racked

36-ft. walking lunge, weight front-racked

36-ft. walking lunge, weight overhead

♀ 35 lb.  ♂ 45 lb.

Sunday 210801

CrossFit Games Event 10

 For time:

30 toes-to-bars

1.5-mile run

30 toes-to-bars

1.5-mile run

30 toes-to-bars

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Scaling:

With a total of 90 toes-to-bars and 3 miles of running, this is a longer style workout that will test your muscle stamina and endurance. Reduce the reps and distance to complete your effort in 30 minutes or less.

Intermediate Option:

For time, with a 30 minute timecap:

30 toes-to-bars

1.5-mile run

30 toes-to-bars

1.5-mile run

30 toes-to-bars

Beginner Option:

For time:

15 knee raises

0.75-mile jog

15 knee raises

0.75-mile jog

15 knee raises

Saturday 210731

CrossFit Games Event 9

21-15-9 reps for time of:

Echo Bike calories

Snatches

♀ 75 lb.  (Virtual Games use 65 lb.)

♂ 105 lb. (Virtual Games use 95 lb.)

Post time to comments, or complete a CrossFit Virtual Games event and log your scores to the leaderboard.



Scaling:

This workout should be approached as a sprint. The barbell load is light and the bike distances are relatively short. Reduce the load on the barbell so that the reps can be completed unbroken when fresh. Also, consider reducing the reps of both exercises to keep this workout fast.

Intermediate Option:

 21-15-9 reps for time of:

Echo Bike calories

Snatches

♀ 55 lb.  ♂ 75 lb.

Beginner Option:

15-12-9 reps for time of:

Echo Bike calories

Snatches

♀ 35 lb.  ♂ 45 lb.

Mayhem Daily Wod - 21730

      Compete:

6 Sets
AMRAP 2 Minutes
50 Air Squats
Max Calorie Echo (OR Assault) Bike
-Rest 2 Minutes between sets -

 
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Friday 210730

For time:

550-yard sprint

Then,

Deadlift 5-5-5 reps

Post time to comments, or complete a CrossFit Virtual Games event and log your scores to the leaderboard.



Scaling:

Today’s workout is two separate max efforts. A run sprint, followed by a heavy 5-rep max deadlift. Most athletes can do this workout as prescribed. On the deadlift, intermediate athletes should build to a heavy set of 5, while newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Mayhem Daily Wod - 21729

      Aerobic Capacity:

Row "Lactate Threshold" Workout
4 Sets
1200m at easy/mod pace
-1min rest-
400m at fast pace
-Rest 3min b/t sets- (edited)

 
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Thursday 210729

CrossFit Games Event 4

10-9-8-7-6-5-4-3-2-1 reps for time of:

Thrusters

Wall walks

♀ 135 lb. (Virtual Games use 65 lb.)

♂ 185 lb.  (Virtual Games use 95 lb.)

Post time to comments or register for the CrossFit Virtual Games and log your scores to the leaderboard.



Scaling:

While equal reps of wall walks to Open Workout 21.1, when paired with a thruster the demand on your shoulder stamina will be even higher. Most athletes should scale the loading on the thruster so that each round can be completed in 1-2 sets. Newer athletes should reduce the overall volume and modify the wall walk.

Intermediate Option:

8-7-6-5-4-3-2-1 reps for time of:

Thrusters

Wall walks

♀ 95 lb. ♂ 135 lb.

Beginner Option:

8-7-6-5-4-3-2-1 reps for time of:

Thrusters

Wall walks, partially up the wall

♀ 45 lb. ♂ 65 lb.

Mayhem Daily Wod - 21728

      Mayhem Scaled:

5 rounds
400m Run
20 GHD Sit ups w/6in Riser (OR 30 Abmat Sit Ups)
10 Deadlifts (205/155)

 
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Wednesday 210728

Virtual Games Event 1

For time:

5,000-m row

Post time to comments or register for the CrossFit Virtual Games and log your scores to the leaderboard.

Mayhem Daily Wod - 21727

      Affiliate:

3 Rounds
21/15 Calorie Row
21 Overhead Squats (75/55)
21 Toes to Bar
-Rest 5:00 -
For Time:
42/34 Calorie Row
42 Overhead Squats (75/55)
42 Toes to Bar

 
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