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 - 2161
Affiliate
15 min AMRAP
2-4-6-8-10…
Row (calories)
Ski (calories)
Bike Erg (calories)
View Video
Sign Up for Our Programming
Mayhem Daily Wod - 21531
M30
800m Run
Directly into,
AMRAP 10 Minutes:
10 Table Rows or 5/5 Bent Over Single Arm Rows
10 Push Ups
15 Air Squats
@10 Minute mark,
800m Run
*Wear a 20/14# vest
"M30 Minimal Murph":
800m Run
Directly into,
AMRAP 15 Minutes:
5 Strict Pull Ups or 5/5 Lawnmower Rows (50/35)
10 Push Ups
15 Air Squats
@15 Minute mark,
800m Run
*Wear a 20/14# vest
Sign Up for Our Programming
Wednesday 210526
Complete as many rounds as possible in 20 minutes of:
21 bench presses
21 L pull-ups♀ 95 lb. ♂ 135 lb.
Post rounds completed to comments.
Compare to 141014.Scaling:
Reduce the load and choose a pull modification that allows you to complete at least 5 reps when fresh.Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
21 bench presses
21 kipping L pull-ups♀ 75 lb. ♂ 115 lb.
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
21 bench presses
21 assisted pull-ups
21 sit-ups♀ 45 lb. ♂ 65 lb.
Mayhem Daily Wod - 21525
Affiliate
12:00 Amrap
6-12-18-24...
Dumbbell Bench Press (50s/35s)
50 Double Unders (After each set)
View Video
Sign Up for Our Programming
Mayhem Daily Wod - 21517
AMRAP 15 Minutes
25 Strict Pull Ups Or Table Rows Or Bent Over Object Rows (Each Arm)
50 push ups
100 air squats
BACKPACK OPTION:
AMRAP 15 Minutes
25 Bent Over Backpack Rows
50 Backpack Push Ups
100 Backpack Back Squats
*All with a 20#/14# Backpack or Vest
View Video
Sign Up for Our Programming
Saturday 210515
Complete as many rounds as possible in 8 minutes of:
10 deadlifts
30-ft. burpee broad jump♀ 155 lb. ♂ 225 lb.
Post time to comments.
Scaling:
This workout is moderately heavy and quick. Choose a deadlift load that is challenging but allows you to complete the reps in an unbroken set when fresh. Similarly, consider burpee modifications that allow you to move fast and take limited breaks.Intermediate Option:
Complete as many rounds as possible in 8 minutes of:
10 deadlifts
30-ft. burpee broad jump♀ 125 lb. ♂ 185 lb.
Beginner Option:
Complete as many rounds as possible in 8 minutes of:
10 deadlifts
15-ft. burpee broad jump♀ 65 lb. ♂ 95 lb.
Mayhem Daily Wod - 21513
Mayhem Aerobic Capacity
Row "Lactate Threshold" Workout
8min interval, no rest, 30sec sprint
rest 5min
6min interval, no rest, 30sec sprint
rest 5min
4min interval, no rest, 30sec sprint
rest 5min
2min interval, no rest, 30sec sprint
*Alternate your intensity during the 8min, 6min, 4min, and 2min intervals b/t 40sec at fast & 80sec at easy.
**Example: the first 8min is 4 sets of 40sec fast, 80sec easy and then straight into 30sec sprint
Sign Up for Our Programming
Mayhem Daily Wod - 21512
M30
3 Sets:
1:00 Max Mountain Climbers
1:00 Max Alternating Jumping Lunges
1:00 Max Box/Chair Step Ups
1:00 Max Chair Dips
1:00 Rest
"Opie Minimal":
3 Sets:
1:00 Max Double Dumbbell Shoulder to Overhead (50s/35s)
1:00 Max Alternating Jumping Lunges
1:00 Max Double Dumbbell Box Step Overs (50s/35s)
1:00 Max Strict Handstand Push Ups
1:00 Rest
Sign Up for Our Programming
Tuesday 210511
For max reps of each:
5 min. of double-unders
5 min. of clean and jerks
3 min. of double-unders
3 min. of clean and jerks
1 min. of double-unders
1 min. of clean and jerks♀ 65 lb. ♂ 95 lb.
Post reps to comments.
Compare to 071202.Scaling:
Many athletes will be able to complete this as prescribed, as the built-in time caps make this a good practice opportunity for those new to either of these exercises. This workout will be a very high volume for advanced athletes.Beginner Option:
For max reps of each:
5 min. of double-under practice
5 min. of clean and jerks
3 min. of double-under practice
3 min. of clean and jerks
1 min. of double-under practice
1 min. of clean and jerks♀ 35 lb. ♂ 45 lb.
Monday 210510
Complete as many rounds as possible in 20 min. of:
25-cal. row
25 hip extensions
25 GHD sit-upsPost rounds completed to comments.
Compare to 181022.Scaling:
This AMRAP is sure to tax the midline. Intermediate athletes may choose to dabble with the GHD but should remain cautious of the full dosing. Beginner athletes should avoid the GHD completely until they have built up a tolerance for this very potent movement.Intermediate Option:
Complete as many rounds as possible in 20 min. of:
25-cal. row
25 hip extensions
10 GHD sit-ups
15 sit-upsBeginner Option:
Complete as many rounds as possible in 20 min. of:
15-cal. row
15 weighted good mornings, empty barbell
15 sit-ups