Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 211125
MAC
3 Sets
3 Min at Moderate Pace
-1 Min Rest-
90 Sec at Fast Pace
-1 Min Rest-
30 Sec Sprint at Max Effort
*Rest 3 Min between sets.
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Mayhem Daily Wod - 211124
WRD
10 Rounds
3 Squat Snatch (205/125)
1 Pegboard
-Rest 1:1-
10 Rounds
3 Squat Clean (255/145)
1 Pegboard
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Mayhem Daily Wod - 211123
Mayhem Gymnastics
Max effort kipping Toes to Bar 1 minute
-Rest 5 Min-
5 rounds for Tiime:
5 CTB kipping Pullups
10 Kipping Toes to bar
5 High Box Jumps 30/24
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Mayhem Daily Wod - 211122
M30
2 Sets:
50 Air Squats
50 Alternating Box Step Ups (Total)
50 Air Squats
-Rest 3:00 B/T Sets-
*BACKPACK OPTION:
2 Sets:
50 Backpack Back Squats
50 Alternating Backpack Box Step Ups (Total)
50 Backpack Back Squats
-Rest 3:00 B/T Sets-
*All with 20/14# backpack or vest
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Mayhem Daily Wod - 211120
Mayhem Burgener Strength
2 Muscle Snatch + 2 Snatch Push Press + 2 OHS + 2 Heaving Snatch Balance + 2 Snatch Drop x 3 sets
1 Pause Power Snatch straight into OHS + 1 Snatch + 1 Snatch Balance x 4 sets @65-80% of 1RM Snatch
3 Snatch Pull x 3 sets @93-98%of 1RM Snatch
3 Snatch Grip Deadlift x 4 sets @105-110%of 1RM Snatch
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Mayhem Daily Wod - 211119
Compete:
300 yard Sled Push (2x45/1x45)
*Partner must Follow with Sandbag Carry (150/100)
*Switch as desired
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Mayhem Daily Wod - 211118
Mayhem Aerobic Capacity:
12 Min SkiErg (Alt between 2 Min Hard, 4 Min Mod)
-Rest 90 Sec-
2 Min Echo or Assault Bike at Easy Pace (w/ 5 RPM Sprint each 30 Sec)
90 Sec Echo or Assault Bike at Mod Pace (w/ 5 RPM Sprint each 30 Sec)
1 Min Echo or Assault Bike at Hard Pace (w/ 5 RPM Sprint each 30 Sec)
-Rest 90 Sec-
9 Min SkiErg (Alt between 90 Sec Hard, 3 Min Mod)
-Rest 90 Sec-
2 Min Echo or Assault Bike at Easy Pace (w/ 5 RPM Sprint each 30 Sec)
90 Sec Echo or Assault Bike at Mod Pace (w/ 5 RPM Sprint each 30 Sec)
1 Min Echo or Assault Bike at Hard Pace (w/ 5 RPM Sprint each 30 Sec)
-Rest 90 Sec-
6 Min SkiErg (Alt between 1 Min Hard, 2 Min Mod)
Total: 42 Min
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Mayhem Daily Wod - 211117
What's Rich Doing:
4 Rounds
30/24 Cal Bike Erg
15 Power Clean (115/80)
15 Shoulder to Overhead (115/80)
15 Pull Up
30/24 Cal Bike Erg
*Rest 4:00 between rounds.
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Mayhem Daily Wod - 211116
Mayhem Gymnastics:
8 minutes AMRAP:
5 deficit STRICT Handstand Push Up 2in/4in
10 deficit kipping Handstand Push Up 4in/2in
50 double unders
*Scaled
8min AMRAP
10 deficit hspu from box
10 sec handstand hold against wall
50 double unders (OR 100 Single Unders)
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Mayhem Daily Wod - 211115
M30:
EMOM x 20 Minutes:
Min 1: 20 Cossack Squats (Total)
Min 2: 20 Feet Elevated Glute Bridges *1 sec pause at the top each rep
Min 3: Max Reps Jumping Air Squats
Min 4: Rest
Walter Peyton Minimal
EMOM x 20 Minutes:
Min 1: 20 Single Dumbbell Cossack Squats (50/35) (Total)
Min 2: 20 Feet Elevated Glute Bridges *1 sec pause at the top each rep
Min 3: Max Reps Single Dumbbell Thruster (50/35) *Switch arms every 10 reps
Min 4: Rest
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