Strength
Front Squats (3x3 @95%)
Bench Presses (3x3 @95%)
Metcon
For Time
21-15-9 calories of:
Ski
42-30-18 reps of:
Toes-to-Bars
Competitions:
Source:
www.mayhemnation.com
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}
Strength
Front Squats (3x3 @95%)
Bench Presses (3x3 @95%)
Metcon
For Time
21-15-9 calories of:
Ski
42-30-18 reps of:
Toes-to-Bars
Strength
Hang Power Clean (Heavy Single)
12 mins
Metcon
2 Rounds for Time
1000m Bike Erg
15 Burpee Box Jump Overs
9 Sand Bag cleans (150/100)
For Time
10 Rope Climbs
100ft Handstand Walk
8 Rope Climbs
100ft HSW
6 Rope Climbs
100ft HSW
4 Rope Climbs
100ft HSW
2 Rope Climbs
100ft HSW
Strength
Hang Power Clean (Heavy 2 rep)
12 mins
Metcon
For Time (with a Partner)
100 Cal. Assault Bike
75 Syncro Pull-Ups
50 Thrusters (135/95)
Strength
Front Squat (4x4 @90%)
Bench Press (4x4 @90%)
Metcon
4 Rounds for time
Every 5 mins
25/20 Cal. Row
20 Lateral Burpee over Rower
Strength
Snatch (Heavy 2)
12 mins
Metcon
For Time:
500 meter Run
50 Toes-to-Bars
500 meter Run
50 Handstand Push-Ups
500 meter Run
50 Toes-to-Bars
20 min Time Cap
Strength
Deadlift (4x4 @90%)
Shoulder Press (4x4 @90%)
Metcon
3 Rounds for Time
1000m Bike Erg
100ft DB Lunge (50/35)
100 Double Unders
16min Time Cap
Strength
Deadlift (5x5 @85%)
Shoulder Press (5x5 @85%)
Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Strength
Hang Power Snatch (Heavy 3)
12 mins
Annie
50-40-30-20-10 Reps for Time
Double-unders
Sit-ups
Strength
Front Squat (5x5 @85%)
Bench Press (5x5 @85%)
Diane
21-15-9 Reps for Time
Deadlifts, 225# / 155#
Handstand Push-ups