Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 2261
What's Rich Doing
10-8-6-4-2
Dumbbell squat snatches (100/70)
20-16-12-8-4
Strict Handstand Push-Ups
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Mayhem Daily Wod - 2168
Affiliate
For Time:
27-21-15-9
Bench Press (135/95)
Toes to Bar
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Monday 210607
Friendly Fran
3 rounds for time of:
21 thrusters
21 chest-to-bar pull-ups♀ 85 lb. ♂ 115 lb.
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Compare to 200917.Scaling:
Reduce the weight and choose a pulling modification that is challenging for 21 reps but allows you to keep moving.Intermediate Option:
3 rounds for time of:
21 thrusters
21 pull-ups♀ 65 lb. ♂ 95 lb.
Beginner Option:
3 rounds for time of:
21 thrusters
21 assisted pull-ups♀ 35 lb. ♂ 55 lb.
Mayhem Daily Wod - 2167
M30
4 Sets:
15 Box Jumps *STEP DOWN Or Tuck Jumps
30 Jumping Air Squats
15 Burpees
-Rest 2:00 B/T Sets-
"Harry Grant Minimal"
4 Sets:
21 Double Dumbbell Thrusters (50s/35s)
15 Box Jumps (24"/20") *STEP DOWN
9 Strict Handstand Push Ups
-Rest 2:00 B/T Sets-
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Saturday 210605
For time:
Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 metersPost times to comments.
Compare to 200318.Scaling:
Today we have four run efforts, each for time. Experienced athletes should consider their mile PR time and shoot to pace that first mile run at about 80% effort. Increase your pace slightly for each remaining distance. Deconditioned athletes should reduce the overall volume.Beginner Option:
For time:
Jog 1,200 meters
Rest 3 minutes
Jog 800 meters
Rest 2 minute
Jog 400 meters
Friday 210604
Gwen
Clean and jerk 15-12-9 reps
Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.
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Compare to 171120.Scaling:
Experienced athletes should perform this benchmark workout as written. The beginner should focus on mechanics and consistency instead of loading. Warm up by adding weight slowly, ensuring the load allows you to maintain great technique. Newer athletes should ignore the touch-and-go requirement and instead take a second or two to establish a sound setup position.Beginner Option:
Clean and jerk 12-9-6 reps
Thursday 210603
Karen
For time:150 wall-ball shots
♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. targetPost time to comments.
Compare to 191219.Scaling:
This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required to log your best time.Intermediate Option:
For time:
150 wall-ball shots♀ 10-lb. ball to 9-ft. target
♂ 14-lb. ball to 10-ft. targetBeginner Option:
For time:
75 wall-ball shots♀ 6-lb. ball
♂ 10-lb. ball
Mayhem Daily Wod - 2162
What's Rich Doing
30 Devil press (2x50/35)
100’ Handstand walk
20 Dumbbell Push Press (2x60/45)
100’ Handstand walk
10 Devil press (2x70/50)
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Sunday 210530
5 rounds for time of:
1-min. handstand hold
21 toes-to-barsPost time to comments.
Compare to 190717.Scaling:
This couplet is demanding on the midline and shoulders. Athletes lacking the strength to hold an upside-down position should lower their feet for an elevated plank hold or a plank with feet on the ground.Intermediate Option:
4 rounds for time of:
1-min. handstand hold
21 toes-to-barsBeginner Option:
4 rounds for time of:
1-min. plank hold
21 sit-ups
Friday 210528
5 rounds for time of:
Row 500 meters
7 thrusters♀ 95 lb. ♂ 135 lb.
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Compare to 101202.Scaling:
Choose a thruster weight that is challenging but allows you to complete the earlier rounds unbroken. Newer athletes may choose to decrease the total volume by shortening the row or reducing rounds.Intermediate Option:
5 rounds for time of:
Row 500 meters
7 thrusters♀ 85 lb. ♂ 115 lb.
Beginner Option:
3 rounds for time of:
Row 500 meters
7 thrusters♀ 45 lb. ♂ 65 lb.