For Time
21-15-9
Overhead squats (115/75)
Box jumps (30/24)
Similar Wods
Wednesday 150603
Wednesday 150603
For time:
50 box jumps, 24-inch box
25 handstand push-ups
40 box jumps, 24-inch box
20 handstand push-ups
30 box jumps, 24-inch box
15 handstand push-ups
20 box jumps, 24-inch box
10 handstand push-ups
10 box jumps, 24-inch box
5 handstand push-ups
Thursday 160825
Thursday 160825
For time:
50 box jumps, 24-inch box
25 handstand push-ups
40 box jumps, 24-inch box
20 handstand push-ups
30 box jumps, 24-inch box
15 handstand push-ups
20 box jumps, 24-inch box
10 handstand push-ups
10 box jumps, 24-inch box
5 handstand push-ups
Saturday 010224
Saturday 010224
Rope Climb X 3
Box Jump 2mins (50 jumps @ 20" box)
21 Dips
Box Jump 90secs (40 jumps @ 20" box)
15 Dips
Box Jump 60 secs (30 jumps @ 20" box)
12 Dips
Box Jump 30 secs (20 jumps @ 20" box)
9 Dips
Rope Climb X 3
Submit time for completion of entire workout. Ranking requires completion of jumps
on time and at height. CrossFit rope is 13ft.
Though the "Workout of the Day" is designed to meet the needs of elite athletes
readying for the highest levels of competition, they can be toned down to provide
an acceptable challenge for even the novice exerciser. Choose lighter loads,
reduce reps, slow the pace, and substitute one pulling, pushing, or leg exercise
for tamer versions of the same function. If you need help or ideas for moderating
these workouts let us know by email at [email protected]
The "Workout of the Day" is engineered to elicit an adaptive response consistent
with the CrossFit philosopy (see CrossFit Foundations).
Following the workout daily provides a substantial volume of exercise at HIGH
intensity while minimizing the likliehood of burnout and overtraining or orthopedic
over-stress. Considerable thought and energy has been given to the precise order
and nature of the workouts. Alterations of this pattern potentially risks burnout,
injury, or gaps in your fitness.
Mayhem Daily Wod – 191101
For Time30 Box Jumps (24/20 in)15 Clean-and-Jerks (95/65 lb)30 Box Jumps (24/20 in)15 Clean-and-Jerks (135/85 lb)30 Box Jumps (24/20 in)10 Clean-and-Jerks (185/115 lb)30 Single-Leg Squats10 Clean-and-Jerks (225/145 lb)30 Single-Leg Squats5 Clean-and-Jerks (275/175 lb)30 Single-Leg Squats5 Clean-and-Jerks (315/205 lb)Time cap: 20 minutes
For Time
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (95/65 lb)
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (135/85 lb)
30 Box Jumps (24/20 in)
10 Clean-and-Jerks (185/115 lb)
30 Single-Leg Squats
10 Clean-and-Jerks (225/145 lb)
30 Single-Leg Squats
5 Clean-and-Jerks (275/175 lb)
30 Single-Leg Squats
5 Clean-and-Jerks (315/205 lb)
Time cap: 20 minutes