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 - 21518
Affiliate
8 Sets
Every 3:00 or 1:1
12/10 Calorie Assault Bike
10 Dumbbell Thrusters (35’s/25s)
8 Burpee Box Jump Overs (20)
- Echo Bike (85%)
View Video
Sign Up for Our Programming
Sunday 210516
3 rounds for time of:
Run 400 meters
30 squats
20 push presses♀ 75 lb. ♂ 115 lb.
Post time to comments.
Compare to 140925.Scaling:
Reduce the reps and load to push hard on the runs and keep this workout fast paced. Intermediate athletes can do the workout as prescribed.Beginner Option:
3 rounds for time of:
Run 200 meters
20 squats
15 push presses♀ 35 lb. ♂ 45 lb.
Mayhem Daily Wod - 21516
What's Rich Doing
3 Sets
30 Lateral Burpee over bar
15 Squat Snatch (135/95)
30 No Rebound Box Jump (24/20)
15 Thruster (135/95)
30 Chest-to-Bar Pull-Ups
-5 Min Rest between sets-
Sign Up for Our Programming
Mayhem Daily Wod - 21515
Scaled
10 Sets (1 Set Every 3:00)
3 Power Snatches (115/80)
10 Burpees over bar
40 Double Unders (OR 80 Single Under)
View Video
Sign Up for Our Programming
Mayhem Daily Wod - 21514
M60
Partner Workout
35 Devil’s Press (50’s/35’s)
50 Synchro Wall Balls (20/14)
75 Box Jumps Overs (24/20)
150/120 Calorie Row
75 Box Jumps Overs (24/20)
50 Synchro Wall Balls (20/14)
35 Devil’s Press (50’s/35’s)
Individual Version
20 Devil’s Press (50’s/35’s)
50 Wall Balls (20/14)
35 Box Jumps Overs (24/20)
75/60 Calorie Row
35 Box Jumps Overs (24/20)
50 Wall Balls (20/14)
20 Devil’s Press (50’s/35’s)
View Video
Sign Up for Our Programming
Wednesday 210512
15-12-9 reps for time of:
Thrusters
Weighted pull-ups♀ 95-lb. thruster, 30-lb. pull-up
♂ 135-lb. thruster, 45-lb. pull-upPost time to comments.
Compare to 050428.Scaling: This couplet is one of the original variations on the classic Fran. Choose loads and modifications that are more challenging than you would do in Fran yet allow you to complete the reps in 2-3 sets each round.
Intermediate Option:
15-12-9 reps for time of:
Thrusters
Weighted pull-ups♀ 75-lb. thruster, 20-lb. pull-up
♂ 115-lb. thruster, 35-lb. pull-upBeginner Option:
15-12-9 reps for time of:
Thrusters
Jumping pull-ups♀ 45-lb. thruster
♂ 65-lb. thruster
Mayhem Daily Wod - 21511
Affiliate
50/40 Calorie Assault Bike
5 Rounds
5 Power Cleans (135/95)
5 Burpee Box Get Overs (30/24)
-Into-
40/32 Calorie Assault Bike
4 Rounds
4 Power Cleans (155/105)
4 Burpee Box Get Overs (30/24)
-Into-
30/24 Calorie Assault Bike
3 Rounds
3 Power Cleans (185/125)
3 Burpee Box Get Overs (30/24)
*Echo Bike (85%)
View Video
Sign Up for Our Programming
Friday 210507
4 rounds for time:
Run 400 meters
Rest 2 min.Post time to comments.
Compare to 081024.Scaling:
Deconditioned athletes may need to jog or walk and shoot to complete each effort in 4 minutes or less. Be sure to warm up prior to starting, as this distance will be a sprint for intermediate and advanced athletes.Beginner Option:
3 rounds for time:
Jog 400 meters
Rest 3 min.
Thursday 210506
Elizabeth
21-15-9 reps for time of:Cleans
Ring dips♀ 95 lb. ♂ 135 lb.
Post time to comments.
Compare to 200219.Scaling:
Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.Intermediate Option:
15-12-9 reps for time of:
Cleans
Ring dips♀ 75 lb. ♂ 115 lb.
Beginner Option:
15-12-9 reps for time of:
Cleans
Push-ups♀ 55 lb. ♂ 75 lb.
Mayhem Daily Wod - 2157
For Time:
1-2-3-4-5-6-7-8-9-10
Squat Cleans (185/125)
10 Bench Press (135/95)