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}
Friday 131004
Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps
Tuesday 111129
Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps
Dusty Hyland 7:07, JC Nessa 7:08, Chris Lofland 7:58.
Post time to comments.
Saturday 240615
3 rounds for time of:
10 muscle-ups
10 forward rolls
20 alternating single-leg squats
20-meter handstand walk
Compare to 101203.
Post time to comments.
Scaling:
Today’s workout is a bit off the beaten path and will definitely get you out of your comfort zone. This workout is a true expression of coordination, agility, accuracy, and balance (the neurological skills in the 10 general physical skills). Without these skills, learning new movements and connecting the dots becomes very difficult. For most, expect this workout to be on the slower, less-intense side of fitness — this is OK. Today is a great day to practice skills and challenge yourself with new movements. Less-experienced athletes should reduce the difficulty of each movement, but maintain the movement function to the best of their ability (e.g., scale the handstand walk to a bear crawl). Have fun today!
Intermediate option:
3 rounds for time of:
5 muscle-ups
10 forward rolls
20 alternating single-leg squats
10-meter handstand walk
Beginner option:
3 rounds for time of:
5 low-ring muscle-up transitions
5 forward rolls
20 alternating reverse lunges
10-meter bear crawl
Resources:
The Muscle-up
The Forward Roll
The Single-leg Squat
The Handstand Walk
The Bear Crawl
Find a gym near you:
View the CrossFit map
Featured photo:
Bear Crawls at the 2022 CrossFit Games Mock Affiliate
Mayhem Daily Wod - 21716
Compete:
3 Rounds
10 Single Arm Dumbbell Push Press (Left arm) (70/50)
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50)
10 Single Arm Dumbbell Push Press (Right arm) (70/50)
25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50)
-rest 3 minutes-
3 Rounds
10 Single Arm Dumbbell Snatch (Left arm) (70/50)
50ft Handstand Walk
10 Single Arm Dumbbell Snatch (Right arm) (70/50)
50ft Handstand Walk
-rest 3 minutes-
3 Rounds
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50)
50ft Handstand Walk
25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50)
50ft Handstand Walk
Sign Up for Our Programming
Mayhem Daily Wod - 21712
M30:
2 Sets:
3 Rounds
15 Push Ups
20 Stepback Lunges (Total)
15 Chair Dips
20 Stepback Lunges (Total)
-rest 3 minutes b/t sets-
*BACKPACK OPTION:
2 Sets:
3 Rounds
15 Backpack Push Ups
20 Backpack Stepback Lunges (Total)
15 Backpack Floor Press
20 Backpack Stepback Lunges (Total)
-rest 3 minutes b/t sets-
**All with a 20/14# Vest/Backpack
"Tuesday Minimal":
3 Rounds
10 Single Arm Dumbbell Push Press (Left arm) (50/35)
20 Single Arm Overhead Dumbbell Stepack Lunges (Left arm) (50/35)
10 Single Arm Dumbbell Push Press (Right arm) (50/35)
20 Single Arm Overhead Dumbbell Stepback Lunge (Right arm) (50/35)
-rest 3 minutes-
3 Rounds
10 Single Arm Dumbbell Snatch (Left arm) (50/35)
50ft Handstand Walk
10 Single Arm Dumbbell Snatch (Right arm) (50/35)
50ft Handstand Walk
Sign Up for Our Programming