Saturday 210703

Peyton

Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups

10 dumbbell thrusters, 35/50 lb.

*Stop and perform 40 double-unders every 2 minutes, including at 0:00.

Then, at the 20:00 mark, begin a 2-mile run.

Post rounds of the AMRAP and run time to comments.



The CrossFit community mourns the loss of Chad Robert Peyton, a beloved husband, father, son, brother, and friend. Chad, a U.S. Army veteran with 10 years of military service, struggled with depression and anxiety. He took his own life on May 17, 2021.

Chad received a Congressional nomination to attend West Point, where he graduated with a B.S. in May 2003 before being commissioned as an aviation officer in the U.S. Army.

Chad became a UH-60 Black Hawk helicopter pilot and served in Germany during Operation Iraqi Freedom II. He was subsequently promoted to Captain and stationed at Fort Riley, Kansas, from 2006 until 2009, when he was transferred to Fort Bragg, North Carolina. During his military service, he was awarded the Bronze Star and many other awards and commendations.

In 2012, Chad was honorably discharged from the Army and relocated to Santa Cruz, California, where he became a beloved member of the local CrossFit community. He and his wife, Nicole, were married in September 2014.

When he wasn’t flying helicopters as a first responder, Chad enjoyed spending time with his family, doing CrossFit, hiking in the forest, surfing, traveling, and helping his friends and fellow veterans.

Chad is survived by Nicole, who works on the publishing team at the CrossFit Home Office; his two children, Isla, 5, and Ellis, 3; and many other friends and family members.

If you or someone you know is struggling with PTSD, anxiety, or depression, call the National Center for PTSD hotline right away: 1-800-273-8255. All calls are completely confidential.



Scaling:

This is a longer workout. Reduce the work to a level that is attainable yet still challenging and that allows you to come in from the run in 45 minutes or less. Newer athletes can modify the pull-ups and dumbbell loading while maintaining the significance of the reps.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

10 pull-ups

10 dumbbell thrusters, 25/35 lb.

*Stop and perform 40 double-unders every 2 minutes, including at 0:00.
Then, at the 20:00 mark, begin a 2-mile run.

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

10 assisted pull-ups

10 dumbbell thrusters, 10/20 lb.

*Stop and perform 40 single-unders every 2 minutes, including at 0:00.
Then, at the 20:00 mark, begin a 1-mile walk.

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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Friday 210702

Last-Chance Qualifier Event 3

For time:

100 burpees

For each rep, jump and touch a target 12 inches above your reach.

Post time to comments.



Scaling:

Switch this to a time-priority workout and complete as many reps as possible in 7 minutes — the time cap for Last-Chance competitors. Newer athletes can eliminate the need to touch a target.

Intermediate Option:

Complete as many burpees as possible in 7 minutes.

For each rep, jump and touch a target 12 inches above your reach.

Beginner Option:

Complete as many burpees as possible in 7 minutes.

Mayhem Daily Wod - 2171

      Mayhem Aerobic Capacity:

Row "Aerobic Threshold"
3 Sets
3x (300m at faster, 60sec recovery row)
-Rest 3min b/t sets-

 
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Thursday 210701

Last-Chance Qualifier Event 1

42-30-18 reps for time of:

Row (cal.)

Alternating dumbbell hang snatch

♀ 35-lb. dumbbell

♂ 50-lb. dumbbell

Post time to comments.

Scaling:

Reduce the loading on the dumbbell to avoid breaks on the snatches. This workout should be relatively short and if possible completed unbroken and with quick transitions.

Intermediate Option:

42-30-18 reps for time of:

Row (cal.)

Alternating dumbbell hang snatch

♀ 25-lb. dumbbell

♂ 35-lb. dumbbell

Beginner Option:

30-20-10 reps for time of:

Row (cal.)

Alternating dumbbell hang snatch

♀ 15-lb. dumbbell

♂ 20-lb. dumbbell

Mayhem Daily Wod - 21630

      What's Rich Doing:

3 Sets
20 Dumbbell Squat Snatch (70/50)
15 Burpee Box Get Over (48)
10 Dumbbell Squat Snatch (100/70)
5 Burpee Box Get Over (48)
-Rest 1:1 b/t sets-

 
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Mayhem Daily Wod - 21629

      Affiliate:

3 Sets:
2 Rounds
10 Thrusters (95/65)
10 Chest to Bar Pull-ups
-Rest 2:00 b/t sets-

 
View Video

 
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Tuesday 210629

Deadlift 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 210221.



Scaling:

Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Mayhem Daily Wod - 21628

      M30:

3 Rounds
60 Air Squats
30 Sit-ups
5 Wall Walks


*BACKPACK OPTION:
3 Rounds:
50 Backpack Back Squats 
20 Backpack Sit Ups
10 Backpack Push Ups

 
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Monday 210628

Complete as much as possible in 12 minutes of:

1 weighted muscle-up

5 medicine-ball cleans

2 weighted muscle-ups

10 medicine-ball cleans

3 weighted muscle-ups

15 medicine-ball cleans

4 weighted muscle-ups

20 medicine-ball cleans

Etc., adding 1 muscle-up and 5 med-ball cleans each round.
Use a 14/20-lb. ball for both exercises.

Post reps completed to comments.

Compare to 170726.



Scaling:

This couplet starts out quick in the earlier rounds, and tests muscle stamina as the reps increase. Pick a muscle-up modification that works both a pull and a push.

Intermediate Option:

Complete as much as possible in 12 minutes of:

1 muscle-up

5 medicine-ball cleans

2 muscle-ups

10 medicine-ball cleans

3 muscle-ups

15 medicine-ball cleans

4 muscle-ups

20 medicine-ball cleans

Etc., adding 1 muscle-up and 5 med-ball cleans each round.

♀ 14-lb. ball 
♂ 20-lb. ball

Beginner Option:

Complete as much as possible in 12 minutes of:

1 jumping pull-up + 1 assisted push-ups

5 medicine-ball cleans

2 jumping pull-up + 2 assisted push-ups

10 medicine-ball cleans

3 jumping pull-up + 3 assisted push-ups

15 medicine-ball cleans

4 jumping pull-up + 4 assisted push-ups

20 medicine-ball cleans

♀ 6-lb. ball 
♂ 10-lb. ball