Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 21528
Compete
30 Snatches (95/65)
25 Snatches (115/80)
20 Snatches (135/95)
15 Snatches (185/125)
10 Snatches (205/145)
5 Snatches (225/155)
*Power or Squat
-Rest 1:1 between each set of reps-
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Mayhem Daily Wod - 21526
What's Rich Doing
2 sets
5-4-3-2-1
Rope Climbs
*5 Sandbag Over 48" Box (200/150)
*1:1 Work:Rest
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Monday 210524
For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb♀ 45-lb. DB, 15-ft. rope
♂ 70-lb. DB, 15-ft. ropePost time to comments.
Compare to 150323.Scaling:
Reduce the load of the snatches to a weight that is challenging but allows you to complete at least 10 reps unbroken when fresh. Beginners should also scale the volume.Intermediate Option:
For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb♀ 25-lb. DB, 15-ft. rope
♂ 40-lb. DB, 15-ft. ropeBeginner Option:
For time:
40 dumbbell snatches
4 rope climbs, lying to standing
30 dumbbell snatches
3 rope climbs, lying to standing
20 dumbbell snatches
2 rope climbs, lying to standing
10 dumbbell snatches
1 rope climb, lying to standing♀ 10-lb. DB
♂ 15-lb. DB
Mayhem Daily Wod - 21524
M30
2 Sets:
5 rounds
5 Strict Pull Ups Or 10 Table Rows Or 5 Single Arm Object Rows (Each Arm)
10 Push Ups
20 Air Squats
-Rest 3:00 B/T Sets-
BACKPACK OPTION:
2 Sets:
5 rounds
5 Strict Pull Ups Or 10 Bent Over Backpack Rows
10 Backpack Push Ups
20 Backpack Back Squats
-Rest 3:00 B/T Sets-
*All with a 20#/14# Backpack
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Sunday 210523
21-18-15-12-9-6-3 reps for time of:
Triple-unders
Echo Bike (calories)Post time to comments.
Compare to 180416.Scaling:
This couplet pairs a high-skill, explosive, and frequently frustrating movement with mindless suffering. Pick a modification for the triple-unders that is doable yet still challenging. Try to maintain intensity on the bike while composing yourself for the next round.Intermediate Option:
21-18-15-12-9-6-3 reps for time of:
Double-unders *
Bike (calories)*Use the worst jump rope you can find or even an old piece of rope to make these more difficult than normal.
Beginner Option:
For time:
45 single-unders
15-cal. bike
36 single-unders
12-cal. bike
27 single-unders
9-cal. bike
18 single-unders
6-cal. bike
9 single-unders
3-cal. bike
Mayhem Daily Wod - 21523
Mayhem 60
2 Sets (1 Set every 7:00)
6/4 Muscle Ups
6 Power Snatches (135/95)
6/4 Bar Muscle Ups
6 Power Clean and Jerks (135/95)
*All Reps must be unbroken
-Rest as needed b/t sets-
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Mayhem Daily Wod - 21522
What's Rich Doing
500m Row
100’ Handstand Walk
50 GHD Sit Up
100’ Handstand Walk
50 GHD Sit Up
100’ Handstand Walk
500m Row
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Wednesday 210519
50-40-30-20-10 reps for time of:
Kettlebell swings
Sit-ups♀ 16-kg KB ♂ 24-kg KB
Post time to comments.
Compare to 171124.Scaling:
Deconditioned athletes should reduce the overall volume and select a load for the kettlebell that allows you to complete the first round in 2-3 sets. Experienced athletes should strive to complete all sets unbroken. If you are unable to complete the set of 50 swings in 3 sets or less while maintaining consistent technique, consider reducing the load for the remainder of the workout.Beginner Option:
40-30-20-10 reps for time of:
Kettlebell swings
Sit-ups♀ 8-kg KB ♂ 12-kg KB
Mayhem Daily Wod - 21519
Compete
2 Sets
3 Rounds
150’ Farmer Carry (100s/70s)
25 GHD Sit Ups
25 Wall Balls (30/20)
-Rest 5:00 b/t sets-
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Tuesday 210518
3 rounds for time of:
20 front squats
7 muscle-ups♀ 125 lb. ♂ 185 lb.
Post time to comments.
Compare to 200606.Scaling:
This couplet pairs a moderately heavy squat with high-skill gymnastics. When selecting a weight or pull modification, choose something that is challenging but allows you to complete each movement in 2-3 sets. For in-depth scaling options for the muscle-up, read more here.Intermediate Option:
3 rounds for time of:
20 front squats
5 muscle-ups♀ 105 lb. ♂ 155 lb.
Beginner Option:
3 rounds for time of:
10 front squats
5 assisted pull-ups
5 push-ups♀ 45 lb. ♂ 65 lb.