Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 170206
5 rounds for time of:
Max calorie row in 60 seconds
50-lb. Turkish get-upsComplete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.
Nukes
Nukes
8 minutes to complete:
1-mile run
315-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
135-lb. overhead squats, max repsDo not rest between rounds. Post run times and reps completed for each exercise to comments.
Compare to 140415.
Tuesday 160607
For time:
200 double-unders
70-lb. dumbbell squat snatches, 100 reps
200 double-unders
Monday 160321
For time:
20-lb. medicine ball cleans, 42 reps
21 body-weight bench presses
20-lb. medicine ball cleans, 30 reps
15 body-weight bench presses
20-lb. medicine ball cleans, 18 reps
9 body-weight bench presses
Monday 090427
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
Mayhem Daily Wod - 201224
1 Legless Rope Climbs 2 Squat Clean (155/105) 3 Muscle Ups 4 Burpees 5 Deadlifts (155/105) 6 Chest to bar Pull Ups 7 Toes to bar 8 Wall Balls (30/20) 9 Box Get Overs (48”/40”) 10 Back Rack Lunges (155/105) 11 Strict Handstand Push Ups 12 Thrusters (155/105)
Mayhem Daily Wod - 201223
Teams of 2
200 Wall Balls (20/14)
125 Toes to Bar
75 Syncro Push Ups
Mayhem Daily Wod - 201222
5x3 Position Clean
(Hang, Below Knee, Floor)
* Work up in weight
*Record heaviest set to score
*Try to receive in bottom of squat
*Do not drop bar between positions
Workout:
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (1.5/1)
30 double unders
Mayhem Daily Wod - 201221
4 sets (1:1)
15/12 Cal. Assault Bike
12 Dumbbell Thrusters (35s/25s)
15/12 Cal. Assault Bike
9 Dumbbell Thrusters (50s/35s)
15/12 Cal. Assault Bike
6 Dumbbell Thrusters (70s/50s)
For Time
3 Rounds of:
12 Chest-to-Bar Pull-Ups
9 Burpees to Bar
6 Front Squats (185/125 lb)
Rest 5 minutes
Then, complete:
36 Chest-to-Bar Pull-Ups
27 Burpees to Bar
18 Front Squats (185/125 lb)