Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 201224
1 Legless Rope Climbs 2 Squat Clean (155/105) 3 Muscle Ups 4 Burpees 5 Deadlifts (155/105) 6 Chest to bar Pull Ups 7 Toes to bar 8 Wall Balls (30/20) 9 Box Get Overs (48”/40”) 10 Back Rack Lunges (155/105) 11 Strict Handstand Push Ups 12 Thrusters (155/105)
Mayhem Daily Wod - 201223
Teams of 2
200 Wall Balls (20/14)
125 Toes to Bar
75 Syncro Push Ups
Mayhem Daily Wod - 201222
5x3 Position Clean
(Hang, Below Knee, Floor)
* Work up in weight
*Record heaviest set to score
*Try to receive in bottom of squat
*Do not drop bar between positions
Workout:
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (1.5/1)
30 double unders
Mayhem Daily Wod - 201221
4 sets (1:1)
15/12 Cal. Assault Bike
12 Dumbbell Thrusters (35s/25s)
15/12 Cal. Assault Bike
9 Dumbbell Thrusters (50s/35s)
15/12 Cal. Assault Bike
6 Dumbbell Thrusters (70s/50s)
For Time
3 Rounds of:
12 Chest-to-Bar Pull-Ups
9 Burpees to Bar
6 Front Squats (185/125 lb)
Rest 5 minutes
Then, complete:
36 Chest-to-Bar Pull-Ups
27 Burpees to Bar
18 Front Squats (185/125 lb)
For Time (with a Partner)
6,000 meter Row (male/male)
OR
5,000 meter Row (female/female)
OR
5,500 meter Row (male/female)
3 Rounds for Time
Every 5 minutes, complete:
5 Squat Cleans (135/95 lb)
4 Squat Cleans (155/105 lb)
3 Squat Cleans (185/125 lb)
2 Squat Cleans (205/135 lb)
1 Squat Clean (225/155 lb)
AMRAP in 10 minutes
1 Toes-to-Bar
1 Strict Handstand Push-Up
2 Toes-to-Bars
2 Strict Handstand Push-Ups
Continue with this pattern, adding 1 rep to each movement every round.
2 Rounds for Time
25/20 calorie Assault Bike
25 Push-Ups
50 Air Squats
100 Double-Unders
50 Air Squats
25 Push-Ups
25/20 calorie Assault Bike
Rest 3 minutes
5 Rounds for Time
21 Pull-Ups
15 Bar Facing Burpees
9 Shoulder-to-Overheads (135/95 lb)