Mayhem Daily Wods

927 WODS were found

These workouts are designed by coach and four-time Crossfit Games Champion, Rich Froning. They are published free of charge on the box's site.

Mayhem Daily Wod – 21927

Mayhem Daily Wod - 21927

       M30:

AMRAP 6 Minutes
12 Box/Chair Step Ups (Total)
18 Sit Ups
-rest 1 Minute-
AMRAP 6 Minutes
12 Glute Bridges
18 Alternating Leg V-Ups 
-rest 1 Minute-
AMRAP 6 Minutes
12 Box/Chair Step Ups (Total)
18 Sit Ups
12 Glute Bridges
18 Alternating Leg V-Ups


"Genie Minimal
AMRAP 6 Minutes
12 Alternating Hang Snatches (50/35)
18 Sit Ups
-rest 1 Minute-
AMRAP 6 Minutes
12 Alternating Dumbbell Hang Clean & Jerks (50/35)
18 Alternating Leg V-Ups 
-rest 1 Minute-
AMRAP 6 Minutes
12 Alternating Dumbbell Snatches (50/35)
18 Sit Ups
12 Alternating Dumbbell Clean & Jerks (50/35)
18 Alternating Leg V-Ups

 
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Wod Type: For Rounds/Reps (AMRAP)Mayhem Daily Wods

Movements: Clean Jerk Sit-Up Snatch

Clean Wods Jerk Wods Sit-Up Wods Snatch Wods

Competitions:

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Mayhem Daily Wod – 21925

Mayhem Daily Wod - 21925

      M60:

2 Sets
50 Double Unders
15 GHD SIt Ups
10 Burpee Pull Ups (to 6” above reach)
15 GHD Sit Ups
50 Double Unders
-Rest 1:1 b/t sets-

 
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Wod Type: For Time Mayhem Daily Wods

Movements: Burpee Double-Under GHD Sit-Up Pull-Up

Burpee Wods Double-Under Wods GHD Sit-Up Wods Pull-Up Wods

Competitions:

Source: www.mayhemnation.com

Mayhem Daily Wod – 21924

Mayhem Daily Wod - 21924

      Compete:

30/24 Calorie Row
30 Power Snatches (155/105)
30/24 Calorie Row
-Rest 5:00-
60/48 Calorie Row
15 Power Snatches (155/105)

 
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Wod Type: For Time Mayhem Daily Wods

Movements: Row (Rowing)Snatch

Row (Rowing) Wods Snatch Wods

Competitions:

Source: www.mayhemnation.com

Mayhem Daily Wod – 21923

Mayhem Daily Wod - 21923

      Aerobic Capacity:

3x 3 Min at Moderate Pace w/1 Min Rest
3x 40 Sec at Fast Pace/20sec at Easy Pace w/1 Min Rest
3x 2 Min at Moderate Pace w/1 Min Rest
3x 20 Sec Sprint/40 Sec at Easy Pace w/1 Min Rest

 
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Wod Type: For Time Mayhem Daily Wods

Movements: Air Biking/Assault Biking

Air Biking/Assault Biking Wods

Competitions:

Source: www.mayhemnation.com

Mayhem Daily Wod – 21922

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)

 
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Wod Type: For Time Mayhem Daily Wods

Movements: Box Jump Deadlift Thruster

Box Jump Wods Deadlift Wods Thruster Wods

Competitions:

Source: www.mayhemnation.com

Mayhem Daily Wod – 21921

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 -

 
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Wod Type: For Time Mayhem Daily Wods

Movements: Clean Jerk

Clean Wods Jerk Wods

Competitions:

Source: www.mayhemnation.com

Mayhem Daily Wod – 21920

Mayhem Daily Wod - 21920

      M30:

EMOM x 20 Minutes:
Min 1: 10 Single Arm Object Rows (Each Arm)
Min 2: 30 Alternating Leg V-ups
Min 3: Max Reps Push Ups
Min 4: Rest

 
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Wod Type: Mayhem Daily Wods

Movements: Bent Over Row Push-Up

Bent Over Row Wods Push-Up Wods

Competitions:

Source: www.mayhemnation.com

Mayhem Daily Wod – 21917

Mayhem Daily Wod - 21917

      Compete:

8 Rounds 
400m Jog
30 Step Up (20”)
240’ Sled Push (Sled+45/25)
*All with 20# vest

 
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Wod Type: For Time Mayhem Daily Wods

Movements: Box Step-Up Run/Running Sled Push (Prowler Push)

Box Step-Up Wods Run/Running Wods Sled Push (Prowler Push) Wods

Competitions:

Source: www.mayhemnation.com

Mayhem Daily Wod – 21916

Mayhem Daily Wod - 21916

      Aerobic Capacity:

4 Sets
4 Min Run at Moderate Pace
-No Rest-
90 Sec Bike at Fast Pace
-Rest 3min between sets-

 
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Wod Type: Mayhem Daily Wods

Movements: Biking (Cycling)Run/Running

Biking (Cycling) Wods Run/Running Wods

Competitions:

Source: www.mayhemnation.com

Mayhem Daily Wod – 21915

Mayhem Daily Wod - 21915

      What's Rich Doing:

6 Rounds
30 GHD Sit Up
30yd Handstand Walk

 
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Wod Type: For Time Mayhem Daily Wods

Movements: GHD Sit-Up Handstand Walk

GHD Sit-Up Wods Handstand Walk Wods

Competitions:

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