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 - 21109
BodyBuilding:
4 Rounds:
20 abmat situps
10 Pulse-ups
20 Oblique Heel Touches (each side)
10 Ab Wheels
50yd Single DB Overhead Carry (Right)
50yd Single DB Overhead Carry (Left)
-Rest 2:00 b/w rounds-
Sign Up for Our Programming
Mayhem Daily Wod - 21108
Compete:
150 Wall Balls (20/14)
300 Double Unders
30 Muscle Ups
*Partition as desired
View Video
Sign Up for Our Programming
Mayhem Daily Wod - 21107
MAC:
4 Sets
8 Min at Easy Pace w/1 Min Rest between sets
Workout Details: Perform this workout on an out and back flat course or non-motorized treadmill. Record your distance in your first interval. Return back to starting point on next interval. Focus on matching the same (8min) amount of time to run same distance. Only look at watch after you cross your finishing line. Goal is to match your first rep distance in reps
Sign Up for Our Programming
Mayhem Daily Wod - 21106
Scaled:
4 sets (1 set every 3:00)
8 Burpee Box Jump Overs (24”/20”)
8 Overhead Squats (95/65)
View Video
Sign Up for Our Programming
Mayhem Daily Wod - 21105
MBS:
Snatch Push Press
8 Snatch Push Press
6 Snatch Push Press
4 Snatch Push Press
2 Snatch Push Press
*Building to a heavy set of 2.
Box Back Squat
8 Box Back Squat
6 Box Back Squat
4 Box Back Squat
3 Box Back Squat
*Go to parallel.
**Build to heavy set of 3.
Bench Press
8 Bench Press
6 Bench Press
4 Bench Press
4 Bench Press
Barbell Front Rack Step Up
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.
Accessory Work
12 Ring rows (feet on box)
15 Med Ball GHD sit ups
10 Glute Ham Raises
View Video
Sign Up for Our Programming
Mayhem Daily Wod - 21104
M30:
4 Sets
200m Run
30 Jumping Air Squats
200m Run
*GO FAST!
*Rest 2:00 B/T Sets
*BACKPACK OPTION:
4 Sets
200m Backpack Run
30 Backpack Back Squats
200m Backpack Run
*GO FAST!
*Rest 2:00 B/T Sets
**All with 20/24# Backpack/Vest
Sign Up for Our Programming
Mayhem Daily Wod - 21101
Compete:
21-15-9
Thrusters (95/65)
Bar facing burpees
Chest to bar pull-ups
View Video
Sign Up for Our Programming
Mayhem Daily Wod - 21930
MAC:
500m at Fast pace or SR b/t 32-36
-2 Min Rest-
1000m at Moderate Pace or SR b/t 28-32
-3 Min Rest-
1000m at Moderate Pace or SR b/t 28-32
-3 Min Rest-
500m at Fast Pace or SR b/t 32-36 (at same time as first 500m)
View Video
Sign Up for Our Programming
Mayhem Daily Wod - 21929
What's Rich Doing:
5 Rounds
50’ Handstand Walk
3 Rope Climb
-Rest 5:00-
5 Rounds
50’ Handstand Walk
2 Legless Rope Climb
Sign Up for Our Programming
Mayhem Daily Wod - 21928
MBS:
30/24 Calorie Row
7 TEMPO Single-arm Dumbbell Strict Press (5 seconds up and down)
10 Banded Tricep extensions
30 Alternating Toe Touch to Box
Push Press:
- Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM.
Back Squat:
- Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM.
Shoulder Press:
- Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM.
Accessory
3 sets:
10 Strict Weighted Pull-ups (As Heavy as Possible)
:30-45 second Double Kettlebell Weighted hollow hold
View Video
Sign Up for Our Programming