Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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3 Rounds for Time
@0:00
3 rds
15/12 Cal. Assault Bike
15 Thrusters (95/65)
@10:00
3rds
15/12 Cal. Assault Bike
15 Shoulder to OVH (115/75)
@20:00
3rds
15/12 Cal. Assault Bike
15 Front Squats (135/95)
8 min Time Cap each set
For Max Reps in 22 minutes
1 min Pull-Ups
1 min Air Squats
1 min Kettlebell Swings (24/16 kg)
1 min Double-Unders
1 min Push-Ups
1 min Sit-Ups
1 min Lunges (40/20 kg)
1 min Strict Presses (30/15 kg)
1 min Mountain Climbers
1 min Dumbbell Push Pressses (20/10 kg)
1 min Box Jumps (24/20 in)
1 min Shuttle Runs (10 m)
1 min Wall Ball Shots (9/6 kg)
1 min Ball Slams (9/6 kg)
1 min Burpees
1 min Bench Presses (50/35 kg)
1 min Deadlifts (80/60 kg)
1 min Wall Sit
1 min Plank Hold
1 min Rope Climbs (15 ft)
1 min Toes-to-Bars
1 min Dumbbell Snatches (25/15 kg)
Mayhem Daily Wod - 211111
MAC:
4 Min SkiErg at Moderate Pace
4 Min Box Step Ups at Easy Pace (24/20"")
4 Min Assault Bike at Moderate Pace (60/50 RPM)
-Rest 2 Min-
3 Min SkiErg at Hard Pace
3 Min Box Step Ups at Easy Pace (24/20"")
3 Min Assault Bike at Hard Pace (65/55 RPM)
-Rest 2 Min-
2 Min SkiErg at Harder Pace
2 Min Box Step Ups at Easy Pace (24/20"")
2 Min Assault Bike at Harder Pace (70/60 RPM)
-Rest 2 Min-
1 Min SkiErg at Hardest Pace
1 Min Box Step Ups at Easy Pace (24/20"")
1 Min Assault Bike at Hardest Pace (75/65 RPM)
Total: 36 Min
*Score reps as total calories and reps together.
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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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Monday 230724
Complete as many rounds as possible in 5 minutes of:
12 front squats (♀ 85 lb ♂ 125 lb)
12-cal. bike
Rest 5 minutes
Complete as many rounds as possible in 5 minutes of:
9 front squats (♀ 105 lb ♂ 155 lb)
9-cal. bike
Scaling:
Reduce the loading on the front squats in order to complete the earlier sets without dropping the bar.
Intermediate Option:
Complete as many rounds as possible in 5 minutes of:
12 front squats (♀ 75 lb ♂ 115 lb)
12-cal. bike
Rest 5 minutes
Complete as many rounds as possible in 5 minutes of:
9 front squats (♀ 95 lb ♂ 135 lb)
9-cal. bike
Beginner Option:
Complete as many rounds as possible in 5 minutes of:
12 front squats (♀ 35 lb ♂ 45 lb)
12-cal. bike
Rest 5 minutes
Complete as many rounds as possible in 5 minutes of:
9 front squats (♀ 45 lb ♂ 65 lb)
9-cal. bike