Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 21825
What's Rich Doing:
8 Rounds
400m Jog
30 Step Up (20”)
240’ Sled Push (Sled+45)
*All with 20# vest
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Monday 210823
3 rounds for time of:
Row 500 meters
Run 400 meters
30 GHD sit-upsPost time to comments.
Scaling:
Beginning athletes can use warm-up time to allow for controlled exposure to the GHD, while choosing abmat sit-ups for the workout portion. Push hard on the monostructural work, aiming to complete a round in 6 minutes or less.Intermediate Option:
3 rounds for time of:
Row 500 meters
Run 400 meters
20 GHD sit-upsBeginner Option:
3 rounds for time of:
Row 250 meters
Run 200 meters
20 sit-ups
Mayhem Daily Wod - 21823
M30:
3 Sets:
30 Air Squats
10 Burpees
30 Jumping Air Squats
10 Burpees
-Rest 2 minutes between sets-
*BACKPACK OPTION:
3 Sets:
30 Backpack Back Squats
10 Lateral Burpees Over Backpack
30 Backpack Back Squats
10 Lateral Burpees Over Backpack
-Rest 2 minutes between sets-
"Chocolate Chip Cookie Dough Minimal"
3 Sets:
10 Double Dumbbell Front Squats (50s/35s)
10 Lateral Burpees Over Dumbbells
15 Double Dumbbell Thrusters (50s/35s)
10 Lateral Burpees Over Dumbbells
-Rest 2 minutes between sets-
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Mayhem Daily Wod - 21821
M60:
5 rounds:
250-m run
1 clean
Women: (155-165-175-185-195)
Men: (225-245-265-285-305)
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Mayhem Daily Wod - 21819
Scaled:
10-9-8-7-6-5-4-3-2-1
Thrusters (115/80)
* 3 Wall Walks after each set.
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Mayhem Daily Wod - 21818
What's Rich Doing:
10 Rounds
300m Row (Moderate)
15 Dumbbell Bench (50/35)
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Mayhem Daily Wod - 21817
Affiliate:
For Time:
250 Double Unders
50 Double Dumbbell Thrusters (50s/35s)
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Monday 210816
Isabel
30 snatches for time
♀ 95 lb. ♂ 135 lb.
Post time to comments.
Compare to 200210.Scaling:
Isabel is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 7 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically. Increasing the load, like in the video, may be appropriate for a few advanced athletes, but most should keep this lighter in order to finish quickly.Intermediate Option:
30 snatches for time♀ 75 lb. ♂ 115 lb.
Beginner Option:
30 snatches for time♀ 35 lb. ♂ 55 lb.
Sunday 210815
2 rounds for time of:
Run 1 mile
100 sit-upsPost time to comments.
Compare to 180124.Scaling:
Try for a hard push on each run and a steady pace on the sit-ups. Modify the length of the run and cut the sit-up reps back to a number that is manageable.Intermediate Option:
2 rounds for time of:
Run 1,200 meters
75 sit-upsBeginner Option:
2 rounds for time of:
Run 800 meters
50 sit-ups
Saturday 210814
For time:
100 hip-back extensions
Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. targetPost time to comments.
Compare to 191017.Scaling:
This workout challenges the stamina and control of the midline while fatigued. The wall-ball “penalties” will encourage large sets of hip-back extensions, but don’t surrender the quality of your movement on this exercise.Intermediate Option:
For time:
70 hip-back extensionsEach time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
♀ 10-lb. ball ♂ 16-lb. ball
Beginner Option:
For time:
50 hip-back extensionsEach time you break a set or rest at the bottom, stop and perform 10 wall-ball shots. Rest 30 seconds after each set of wall-ball shots.
♀ 6-lb. ball ♂ 12-lb. ball