Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 211013
WRD:
4 Sets
5 Min AMRAP
2 Rope Climb
20 Cal Row
-Rest 5 Min between sets-
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Monday 211011
8 1-minute rounds for max reps of:
20 seconds of muscle-ups
Rest 10 seconds
20 seconds of clean and jerks
Rest 10 seconds♀ 95 lb. ♂ 135 lb.
Post total muscle-ups and total clean and jerks to comments.
Compare to 120423.Scaling:
Choose modifications for each movement that allow you to complete multiple reps unbroken of each when fresh.Intermediate Option:
8 1-minute rounds for max reps of:
20 seconds of muscle-ups
Rest 10 seconds
20 seconds of clean and jerks
Rest 10 seconds♀ 75 lb. ♂ 115 lb.
Beginner Option:
8 1-minute rounds for max reps of:
20 seconds of 2 ring rows + 2 jumping ring dips
Rest 10 seconds
20 seconds of clean and jerks
Rest 10 seconds♀ 35 lb. ♂ 45 lb.
Mayhem Daily Wod - 22106
M30:
3 Sets:
1:00 Max Reps Alternating Box/Chair Step Ups
1:00 Max Reps Alternating Leg V-ups
1:00 Max Reps Mountain Climbers
1:00 Max Reps Box Jumps *Step Down Or Tuck Jumps
1:00 Rest
Shovel and Pail Minimal
3 Sets:
1:00 Max Reps Single Dumbbell Box Step Ups (50/35)
1:00 Max Reps Alternating Leg V-ups
1:00 Max Reps Mountain Climbers
1:00 Max Reps Box Jumps *Step Down Or Tuck Jumps
1:00 Rest
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Saturday 211009
Three 5-minute rounds of:
200-m dumbbell farmers carry
Then as many reps as possible of:
10 deficit push-ups (hands on DBs)
10 dumbbell squats
Rest 2 minutes between rounds.♀ 25-lb. dumbbells ♂ 35-lb. dumbbells
Post number of reps completed each round to comments.
Scaling:
Similar to 210227, reduce the dumbbell load so you can move with limited rest on both the carries and squats. Deconditioned athletes may consider shortening the 5-minute interval to encourage a faster pace each round.Intermediate Option:
Three 5-minute rounds of:
200-m dumbbell farmers carry
Then as many reps as possible of:
10 deficit push-ups (hands on DBs)
10 dumbbell squats
Rest 2 minutes between rounds.♀ 25-lb. dumbbells ♂ 15-lb. dumbbells
Beginner Option:
Three 3-minute rounds of:
100-m dumbbell farmers carry
Then as many reps as possible of:
10 assisted push-ups
10 dumbbell squats
Rest 2 minutes between rounds.♀ 15-lb. dumbbells ♂ 10-lb. dumbbells
Tuesday 211005
Complete as many rounds as possible in 12 minutes of:
9 dumbbell deadlifts
6 burpees
3 dumbbell power cleans♀ 40 lb. DBs ♂ 60 lb. DBs
Post completed rounds to comments.
Compare to 170628.Scaling:
Choose a load that is challenging but allows you to move quickly through the short rep set for each movement. You will be breathing hard, and grip may be taxed, but try to minimize rest between movements.Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
9 dumbbell deadlifts
6 burpees
3 dumbbell power cleans♀ 30 lb. DBs ♂ 45 lb. DBs
Beginner Option:
Complete as many rounds as possible in 9 minutes of:
9 dumbbell deadlifts
6 burpees
3 dumbbell power cleans♀ 20 lb. DBs ♂ 30 lb. DBs
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
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Friday 210924
For time:
30 strict muscle-ups
Post time to comments.
Compare to 160820.Scaling:
Reduce the difficulty so that you can perform multiple reps unbroken when fresh, but not necessarily attempting to string sets together for the entire workout. Ideally, comple all reps in 15 minutes or less. All athletes should choose modifications that work both pulling and pushing strength.Intermediate Option:
Complete as many reps as possible in 15 minutes:
Strict muscle-upsBeginner Option:
10 rounds for time:
3 ring rows
3 push-ups
Friday 210917
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars♀ 135 lb. ♂ 205 lb.
Post rounds completed to comments.
Compare to 180811.Scaling:
Reduce the load and modify the toes-to-bar so that you can keep moving, with little resting, for the duration of the 10 minutes.Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars♀ 105 lb.♂ 165 lb.
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 hanging knee-raises♀ 35 lb.♂ 55 lb.
Mayhem Daily Wod - 21914
Affiliate:
7 min AMRAP
10/8 Calorie Assault Bike
10 Burpee Box Jump-overs (24/20)
* Echo Bike Calories - No Change
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Mayhem Daily Wod - 21913
M60:
3 Sets:
1:00 Max Reps Line Hops/Jumping Jacks
1:00 Max Reps Cossack Squats
1:00 Max Reps Box/Chair Step Ups
1:00 Max Reps Wall Walks
1:00 Rest
"Miracle Minimal"
3 Sets:
1:00 Max Reps Double Unders
1:00 Max Reps Alternating Hang Dumbbell Squat Snatches (50/35)
1:00 Max Reps Single Dumbbell Box Step Ups (50/35)
1:00 Max Reps Wall Walks
1:00 Rest
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