Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 21426
800m Run
30 Pull-ups
60 Push-ups
90 Air Squats
400m Run
20 Pull-ups
40 Push-ups
60 Air Squats
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats
Mayhem Daily Wod - 21421
For Time:
30 GHD’s
50 Push Press (95/65)
30 GHD’s
50 Handstand Push Ups
30 GHD’s
Mayhem Daily Wod - 21419
12 Min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 Min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 Min AMRAP
200m Run
30 Air Squat
*2 options:
#1 at bodyweight
#2 with 20lb/14lb Vest.
Mayhem Daily Wod - 21414
120 Wall Balls (20/14)
120 Calorie Row
Mayhem Daily Wod - 21413
Workout:
3 Rounds
10 Strict Handstand Push Ups
10 Dumbbell Hang Power Cleans (50s/35s)
50 Double Unders
- Rest 1:00 -
3 Rounds
10 Handstand Push Ups
10 Dumbbell Push Press (50s/35s)
50 Double Unders
Mayhem Daily Wod - 2148
4 Rounds
800/650m Bike Erg
20 Synchro DB Snatches (50/35)
15yd Synchro DB Lunge (50/35)
20 Synchro Pushups
15yd Synchro DB Lunge (50/35)
Mayhem Daily Wod - 2145
10:00 to establish 1RM Back Squat
Workout:
3 rounds:
5 Muscle Ups
9 Hang power cleans (135/95)
7 Shoulder to Overhead (135/95)
50 Double Unders
-Rest until 15:00-
15 Muscle Ups
27 Hang power cleans (135/95)
21 Shoulder to Overhead (135/95)
150 Double Unders
Mayhem Daily Wod - 21331
8 Dumbbell Hang Clean And Jerks (50s/35s)
10-20-30-40-50-40-30-20-10
Double Unders
Mayhem Daily Wod - 21330
5x10 Back Squat @60%
Workout:
For Time:
30/24 Calorie Assault Bike
20 Burpee Box Jump Overs (30/24) *
10 Sandbag Cleans (150/100)
* Athletes can use hands for BBJO *
Mayhem Daily Wod - 21329
Teams of 2 (1:1)
10 Rounds (each)
12/10 Cal. Row
10 Jumping Split Lunges (5 each leg)
8 Toes to Bar