Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
Mayhem Daily Wod - 21910
Compete:
2 - 2 - 2 - 3min of work
-1min rest b/t sets-
In each window perform
10 Clusters (155/105)
-then-
max reps Squat Snatch (155/105)
View Video
Sign Up for Our Programming
Sunday 210905
Complete as many rounds as possible in 15 minutes:
25 toes-to-bars
50 burpees
75 wall-ball shots♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.Post rounds completed to comments.
Scaling:
This AMRAP includes large sets of each exercise. Choose modifications that allow you to move through everything with minimal rest.Intermediate Option:
Complete as many rounds as possible in 15 minutes:
15 toes-to-bars
35 burpees
50 wall-ball shots♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.Beginner Option:
Complete as many rounds as possible in 15 minutes:
20 sit-ups
30 burpees
40 wall-ball shots♀ 6-lb. ball
♂ 10-lb. ball
Friday 210903
Complete as many rounds as possible in 12 minutes of:
2 power snatches
4 power cleans
60 double-unders♀ 105 lb. ♂ 155 lb.
Post rounds completed to comments.
Scaling:
This is moderately heavy and metabolically challenging at the same time. Reduce the load to allow quick sets on the barbell. Newer athletes should reduce the load and focus on the mechanics of the power snatch and power clean.Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
2 power snatches
4 power cleans
60 double-unders♀ 85 lb. ♂ 125 lb.
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
2 power snatches
4 power cleans
60 single-unders♀ 45 lb. ♂ 65 lb.
Mayhem Daily Wod - 21830
M30:
AMRAP 10:00
10 Burpees
20 Cossack Squats
30 Stepback Lunges
"The Temple of Doom Minimal"
AMRAP 10:00
10 Dumbbell Facing Burpees
20 Alternating Hang Dumbbell Snatches (50/35)
30 Air Squats
Sign Up for Our Programming
Mayhem Daily Wod - 21824
M60:
AMRAP 4 Minutes
50 Double Unders
10 Power Clean and Jerks (95/65)
-Rest 4 Minutes-
AMRAP 4 Minutes
50 Double Unders
10 Power Snatches (95/65)
Sign Up for Our Programming
Friday 210820
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.♀ 20-in. box, 155 lb.
♂ 24-in. box, 225 lb.Post reps completed to comments.
Compare to 200116.Scaling:
For the box jumps, prioritize jumping even if it means lowering the height of the box or using a stack of plates and eliminating the jump-over. Select a load for the deadlift that allows you to complete at least 15 consecutive reps when fresh.Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.♀ 20-in. box, 125 lb.
♂ 24-in. box, 185 lb.Beginner Option:
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.♀ 6-in. box, 75 lb. ♂ 12-in. box, 115 lb.
Thursday 210819
Complete as many rounds as possible in 20 minutes of:
15-ft. rope climbs, 2 ascents
20 single-leg squats, alternating
40 double-undersPost rounds completed to comments.
Compare to 151217.Scaling:
Today’s movements are higher skilled. Take a look at “Pistol Variations” and practice proper technique in the single-leg squats. Intermediate athletes can do this workout as written.Beginner Option:
Complete as many rounds as possible in 20 minutes of:
2 rope climbs, lying to standing
20 squats
40 single-unders
Mayhem Daily Wod - 21816
M30:
AMRAP 15:00
30 Sit Ups
30 Air Squats
30 Alternating Leg V-Ups
30 Air Squats
"Roses Minimal"
AMRAP 15:00
30 Sit Ups
20 Single Dumbbell Thrusters *Right Arm (50/35)
30 Alternating Leg V-Ups
20 Single Dumbbell Thrusters *Left Arm (50/35)
Sign Up for Our Programming
Mayhem Daily Wod - 21813
Scaled:
AMRAP 5 Minutes
10/8 Calorie Row
10 Alternating Dumbbell Clean and Jerk (35/20)
-Rest 3 MInutes-
AMRAP 5 Minutes
10/8 Calorie Row
6 Burpee Over Rower
View Video
Sign Up for Our Programming
Tuesday 210810
Complete as many rounds as possible in 10 minutes of:
10 dumbbell hang power cleans
10 push-ups on dumbbells♀ 45-lb. DBs ♂ 70-lb. DBs
Post rounds completed to comments.
Scaling:
This couplet will tax your upper body. Choose weights that allow you to complete the set of 10 hang power cleans unbroken when fresh.Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
10 dumbbell hang power cleans
10 push-ups on dumbbells♀ 35-lb. DBs ♂ 50-lb. DBs
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
10 dumbbell hang power cleans
10 assisted push-ups♀ 15-lb. DBs ♂ 20-lb. DBs