Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 211021
MAC:
3 Sets
4x500m at Moderate Pace w/60 Sec Rest between reps
-3 Min Rest between sets-
Rich Froning Paces:
3 Sets
4x500m at 1:46/500m Pace w/60 Sec Rest between reps
-3 Min Rest between sets-
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Mayhem Daily Wod - 211020
WRD:
AMRAP 7
25 Cal Row
50 Double Under
-Rest 3:00-
AMRAP 7
15 Devil Press (35/20)
50 Double Under
-Rest 3:00-
AMRAP 7
15 Dumbbell Thruster (35/20)
50 Double Under
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Mayhem Daily Wod - 211019
Mayhem Gymnastics:
3 rounds of each skill: 30sec on/30 sec rest
Heel Box Toes to Bar
---rest 1 min ---
Banded Lat Pull Downs
---rest 1 min ---
Kipping Toes to bar
Complete all 3 rounds before moving to the next skill.
*Scaled: Replace Heel Box Toes to Bar with Heel Box Knee Raises
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Mayhem Daily Wod - 211018
M30:
AMRAP 12:00
20 Cossack Squats (Total)
30 Alternating Leg V-Ups
50 Plate Hops/Line Hops
"The Chum Bucket Minimal"
AMRAP 12:00
20 Double Dumbbell Front Squats (50s/35s)
30 Alternating Leg V-Ups
50 Double Under
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Mayhem Daily Wod - 211016
MBS:
3 Snatch Grip Push Press x 5 sets
* Try to be somewhere between 80-90% 1 RM Snatch
6 Front Box Squat
5 Front Box Squat
4 Front Box Squat
3 Front Box Squat
2 Front Box Squat
* Build to a heavy double
** Should be at parallel
6 Bench Press
5 Bench Press
4 Bench Press
3 Bench Press
2 Bench Press
* Build to a heavy double
10 Barbell Front Rack Step Up x 3 Sets
*5 Each side.
**This is for quality, not for load! Light foot touch on the way down.
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Mayhem Daily Wod - 211015
Compete:
50-40-30-20-10
Push Ups
Calorie Row
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Mayhem Daily Wod - 211014
MAC:
Warm-Up:/div>
30 Sec Sprint at Max Effort,/div>
25 Sec Sprint at Max Effort,/div>
20 Sec Sprint at Max Effort,/div>
15 Sec Sprint at Max Effort,/div>
Rest: Full recovery (~3min) between sets./div>
Main Workout (after full recovery):/div>
60 Sec at Max Effort./div>
*Record 60 Sec total calories./div>
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Mayhem Daily Wod - 211013
WRD:
4 Sets
5 Min AMRAP
2 Rope Climb
20 Cal Row
-Rest 5 Min between sets-
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Mayhem Daily Wod - 211012
Mayhem Gymnastics:
4 sets @20%
--rest 30 seconds between sets--
---rest 1 minute--
3 sets @25%
--rest 30 seconds between sets--
---rest 1 minute--
2 sets @30%
---rest 2 minutes ---
Max effort hang on rig
*Do not use grips for hang.
*Same for Scaling
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Mayhem Daily Wod - 22106
M30:
3 Sets:
1:00 Max Reps Alternating Box/Chair Step Ups
1:00 Max Reps Alternating Leg V-ups
1:00 Max Reps Mountain Climbers
1:00 Max Reps Box Jumps *Step Down Or Tuck Jumps
1:00 Rest
Shovel and Pail Minimal
3 Sets:
1:00 Max Reps Single Dumbbell Box Step Ups (50/35)
1:00 Max Reps Alternating Leg V-ups
1:00 Max Reps Mountain Climbers
1:00 Max Reps Box Jumps *Step Down Or Tuck Jumps
1:00 Rest
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