Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 21911
M60:
4 Sets (1 set every 5 Minutes)
200m Run
20 Dumbbell Snatches (50/35)
100 Double Unders
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Thursday 210909
10 rounds for time of:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-upsFor weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to 200629.Scaling:
Today’s workout will challenge your pulling stamina. Choose 3 pull-up versions that allow you to complete the early rounds unbroken.Intermediate Option:
10 rounds for time of:
2 weighted pull-ups, 20 / 35 lb.
3 strict pull-ups
5 kipping pull-upsBeginner Option:
5 rounds for time of:
2 ring rows, feet elevated
3 ring rows, feet under pull-up bar
5 ring rows, feet one step back
Mayhem Daily Wod - 2199
MAC:
Row ""Anaerobic"" Workouts
500m at fast pace, 125m sprint,
400m at fast pace, 125m sprint,
300m at fast pace,
125m sprint w/ 3min rest b/t all reps
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Wednesday 210908
Christine
3 rounds for time of:500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. boxPost time to comments.
Compare to 130902.
Scaling:
Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift loading to a challenging weight for a set of 21 while maintaining good technique.Intermediate Option:
3 rounds for time of:
500-m row
12 deadlifts
21 box jumps, 20-in. Box♀ 105 lb. ♂ 155 lb.
Beginner Option:
3 rounds for time of:
400-m row
9 deadlifts
15 box jumps, 12-in. box♀ 55 lb. ♂ 75 lb.
Mayhem Daily Wod - 2198
4 Rounds
4:00 Standing Bike Erg
3 Rounds
50 Double Under
25 Squats w/ 30# Ruck
*1 Round is Bike and then 3 Rounds of Double Under and Squats.
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Mayhem Daily Wod - 2197
Affiliate:
For Time:
200m Run
10 Squat Cleans (135/95)
200m Run
8 Squat Cleans (155/105)
200m Run
6 Squat Cleans (185/125)
200m Run
4 Squat Cleans (205/145)
200m Run
2 Squat Cleans (225/155)
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Mayhem Daily Wod - 2196
M30:
For Time
45 Hand Release Push Ups
60 Alternating Box Step Ups (Total)
90 Alternating Stepback Lunges (Total)
"Desertstalker Scorpion Minimal"
For Time
30 Strict Handstand Push Ups
60 Alternating Dumbbell Snatches (50/35)
90 Ab Mat Sit Ups
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Saturday 210904
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 metersRest 1 minute between efforts.
Post time for each interval to comments.
Compare to 180308.Scaling:
The varying intervals offer a good opportunity to challenge your capacity at different durations. Intermediate athletes can complete this workout as prescribed. Newer athletes can reduce the overall volume by shortening each distance or reducing the number of rounds.Beginner Option:
Row 200 meters
Row 400 meters
Row 600 meters
Row 400 meters
Row 200 meters
Mayhem Daily Wod - 2193
Compete:
50/40 Calorie Row
40 GHD sit ups
30 Chest to Bar Pull Ups
20 Burpees over Dumbbell
100ft Single Arm Overhead Lunge (70/50)
-Rest 1:1 between sets-
100ft Single Arm Overhead Lunge (70/50)
20 Burpee over Dumbbell
30 Chest to Bar Pull Ups
40 GHD sit ups
50/40 Calorie Row
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Mayhem Daily Wod - 2192
Aerobic Capacity:
Row "Lactate Threshold"
3 Sets
6x (150m at fast pace, 30sec rest)
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