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 - 21922
Scaled:
For Time:
15-12-9-6-3
Dumbbell Deadlifts (2x40s/25s)
10-8-6-4-2
Box Jumps (24”/20”)
9-7-5-3-1
Dumbbell Thrusters (2x40s/25s)
Sign Up for Our Programming
Tuesday 210921
3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders♀ 35-lb. DBs, 20-in. box
♂ 50-lb. DBs, 24-in. boxPost time to comments.
Compare to 180903.Scaling:
Reduce the weight and reps to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.Intermediate Option:
3 rounds for time of:
25 dumbbell push jerks
25 double-unders
25 weighted step-ups
25 double-unders♀ 25-lb. DBs, 15-in. box
♂ 35-lb. DBs, 20-in. boxBeginner Option:
3 rounds for time of:
15 dumbbell push jerks
35 single-unders
15 step-ups
35 single-unders♀ 10-lb. DBs, 12-in. box
♂ 20-lb. DBs, 15-in. box
Mayhem Daily Wod - 21921
Affiliate:
Teams of 2
5 sets (Each)
5 Power Clean and Jerks (135/95)
4 Power Clean and Jerks (155/105)
3 Power Clean and Jerks (185/135)
2 Power Clean and Jerks (205/145)
1 Power Clean and Jerk (225/155)
-Rest 1:1 between set -
View Video
Sign Up for Our Programming
Monday 210920
3 rounds for time of:
15-cal. row
12 power snatches
9 burpees♀ 65 lb. ♂ 95 lb.
Post time to comments.
Compare to 170622.Scaling:
This is a sprint. Reduce the reps and loading allow so that you can move quickly and with minimal rest.Intermediate Option:
3 rounds for time of:
15-cal. row
12 power snatches
9 burpees♀ 55 lb. ♂ 75 lb.
Beginner Option:
3 rounds for time of:
12-cal. row
9 hang power snatches
6 burpees♀ 35 lb. ♂ 45 lb.
Sunday 210919
For time:
800-meter run
40 wall-ball shots
400-meter weighted run
20 wall-ball shots
400-meter weighted run
20 wall-ball shots
800-meter run
40 wall-ball shots♀ 20-lb. ball, 9-ft. target
♂ 30-lb. ball, 10-ft. targetPost time to comments.
Scaling:
Today we’re using a heavier medicine ball than we typically see on the wall ball and mixing in weighted runs. Select a weight outside your comfort zone and tackle this grueling workout. Beginners should reduce the overall volume.Intermediate Option:
For time:
800-meter run
30 wall-ball shots
400-meter weighted run
15 wall-ball shots
400-meter weighted run
15 wall-ball shots
800-meter run
30 wall-ball shots♀ 16-lb. ball, 9-ft. target
♂ 25-lb. ball, 10-ft. targetBeginner Option:
For time:
400-meter run
20 wall-ball shots
200-meter weighted run
10 wall-ball shots
200-meter weighted run
10 wall-ball shots
400-meter run
20 wall-ball shots♀ 10-lb. Ball
♂ 16-lb. ball
Mayhem Daily Wod - 21917
Compete:
8 Rounds
400m Jog
30 Step Up (20”)
240’ Sled Push (Sled+45/25)
*All with 20# vest
Sign Up for Our Programming
Mayhem Daily Wod - 21915
What's Rich Doing:
6 Rounds
30 GHD Sit Up
30yd Handstand Walk
Sign Up for Our Programming
Monday 210913
For time:
21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. ropePost time to comments.
Compare to 200305.Scaling:
Select a load for the back squats that allows you to perform at least 10 consecutive reps when fresh. If you are not proficient at rope climbs, choose a modification that works on both technique and pre-requisite strength.Intermediate Option:
For time:
15 body-weight back squats
5 rope climbs, 15-ft. Rope
12 body-weight back squats
3 rope climbs, 15-ft. Rope
9 body-weight back squats
1 rope climb, 15-ft. ropeBeginner Option:
For time:
21 back squats
7 rope climbs, lying to standing
15 back squats
5 rope climbs, lying to standing
9 back squats
3 rope climbs, lying to standing♀ 45 lb. ♂ 65 lb.
Sunday 210912
50-40-30-20-10 reps for time of:
Double-unders
GHD sit-upsPost time to comments.
Scaling:
This variation of the benchmark workout, “Annie,” scales up the sit-up to the GHD. If you have not completed traditional “Annie,” start there and use the abmat.Intermediate Option:
Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-upsBeginner Option:
50-40-30-20-10 reps of:
Single-unders
25-20-15-10-5 reps of:
Abmat sit-ups
Saturday 210911
3 rounds for time of:
Run 800 meters
Rest 2 minutesPost time to comments.
Compare 200605.Scaling:
These run efforts are all out. Try to improve your overall time from 200605. Deconditioned athletes can reduce the distance in order to complete each interval in 5 minutes or less.Beginner Option:
3 rounds for time of:
Run 600 meters
Rest 2 minutes