Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 2189
M30:
3 Sets:
AMRAP 5 Minutes:
30 Alternating Leg V-Ups
20 Alternating Box Step Ups (Total)
-Rest :90 between sets-
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Sunday 210808
Test 3
Tabata squat
Max reps of muscle-ups in 4 minutesThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10-second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Post score to comments.
Compare to 161029.Scaling:
Refer to the original format of this Test 3 in “How Fit Are You?” from the CrossFit Journal in 2003. Most athletes can perform the Tabata squats. Athletes striving to get a muscle-up but not there yet can modify to 4 minutes of pull-ups and dips or push-ups. Intermediate athletes can complete this test as written.Beginner Option:
Tabata squat
Max sets of 3 assisted pull-ups + 3 push-ups in 4 minutes
Friday 210806
Complete as many rounds as possible in 20 minutes of:
30-second ring L-sit
15 ring push-ups
50 double-undersPost rounds completed to comments.
Compare to 200906.Scaling:
All three exercises in this triplet are difficult. Modify each so that each exercise can be completed unbroken in the early rounds.Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20-second ring L-sit
10 ring push-ups
35 double-undersBeginner Option:
Complete as many rounds as possible in 20 minutes of:
30-second seated leg raises
15 elevated push-ups
50 single-unders
Mayhem Daily Wod - 2186
Compete:
5 Sets
AMRAP 3 Minutes
3 Deadlifts (275/185)
6 Push Ups
9 Box Jumps (24”/20”)
-Rest 1 Minute-
* Start each AMRAP where you left the previous one off at
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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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Mayhem Daily Wod - 21719
M30:
AMRAP 15:00
30 Line Hops/Jumping Jacks
20 Cossack Squats (Total)
10 Chair Dips
"ZigZag Minimal"
AMRAP 15:00
30 Double Unders
20 Single Dumbbell Goblet Squats (50/35)
10 Alternating Single Dumbbell Devils Presses (50/35)
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Thursday 210715
Complete as many calories on the rower as possible in 10 minutes of:
10 strict handstand push-ups
20 pulls on the rowerPost calories rowed to comments.
Scaling:
Similar to 210706, get through the handstand push-ups and go hard on the row. We rarely see workouts with a specific amount of pulls on the rower, practice solid technique during the warm-up and shoot for max effort pulls during the workout. Choose a handstand push-up modification that is challenging, but allows you to keep moving.Intermediate Option:
Complete as many calories on the rower as possible in 10 minutes of:
5 strict handstand push-ups
20 pulls on the rowerBeginner Option:
Complete as many calories on the rower as possible in 10 minutes of:
10 assisted push-ups
20 pulls on the rower
Tuesday 210706
Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:
10 box jumps
15 push jerks
20 seconds of Echo bike♀ 20-in. box, 65-lb. jerks
♂ 24-in. box, 95-lb. jerksPost total number of calories completed to comments.
Scaling:
This workout involves some strategy. Go all out on the bike and survive the rest, or pace it a bit and aim for more rounds. Intermediate athletes can do this workout as prescribed.Beginner Option:
Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:
10 box jumps
15 push jerks
20 seconds of Echo bike♀ 12-in. box, 35-lb. jerks
♂ 18-in. box, 55-lb. jerks
Mayhem Daily Wod - 2175
M30:
4 Sets
AMRAP 2 Minutes
25 Push Ups
Max Line Hops/ Jumping Jacks
-Rest 1 Minute b/w sets-
"American Soldier Minimal"
4 Sets
AMRAP 2 Minutes
25 Double Dumbbell Bench Press (50s/35s)
Max Double Unders
-Rest 1 Minute b/w sets-
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Sunday 210704
1775
Complete as many rounds as possible in 60 minutes of:
17 power cleans
75 squats♀ 95 lb. ♂ 135 lb.
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward, and reload the barbell for the next round.Post rounds completed to comments.
Compare to 160614.Scaling:
This is another longer-style workout, but this one involves unloading and carrying equipment forward — grunt work. Similar to Grace, the barbell should be loaded so you can perform multiple reps unbroken. Newer athletes should reduce the duration.Intermediate Option:
Complete as many rounds as possible in 60 minutes of:
17 power cleans
75 squats♀ 85 lb. ♂ 115 lb.
Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round.
Beginner Option:
Complete two rounds of:
17 power cleans 75 squats♀ 55 lb. ♂ 75 lb.
Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round.