Archives: WODs

STRENGTH – DEADLIFT
5 sets of: 
5 Deadlifts @ 75% followed by 3 Broad Jumps 
– Complete 1 set every 2:00


BEAST MAN 
(RX+)
Teams of 2 
4 Rounds 
50/40 Calorie Air Bike 
25 Synchro Burpee to Bar (6in)
RX:40/32, 20 Synchro Burpees over the bar
FX: 32/24 20 Synchro Burpees

Time Cap: 18 Minutes

BATTLE CAT 
(RX)
Every 1:30 (9:00)
12/10 Calorie Row (Or Ski)
5 Hang Squat Snatches (50% of Snatch 1RM)
Every 1:30 (9:00)
FX: 10/8

Mayhem Mini-Pump – Shoulders 
3 Rounds 
10 Barbell Strict Press @ moderate weight – maintain control and quality – RPE 7 
-rest 30 seconds- 
10 DB Snow Angel Raise @ moderate

GYMNASTICS: HANDSTAND PUSH-UPS
Every 90 seconds for 4 rounds: [rest for the remainder of time until the next 90 seconds] Level 1: 10-second box handstand hold + 5-7 box handstand push-ups or floor push-ups or elevated push-ups
Level 2: 10-second handstand hold into 5-7 kipping handstand push-ups 
Level 3: 20-second handstand hold into 5-7 deficit kipping handstand push-ups [2 in deficit]

TEELA-NA
(RX) 
800m Run 
-into- 
4 Rounds 
15 Toes to Bar 
3 Wall Walks 
-into- 
800m Run 
FX: Scaled Wall Walks, 600 Meter Run, 15 Knees to Chest

Time Cap: 18 Minutes

STRENGTH – Clean and Jerk Complex

4 sets 
1 Squat Clean + 1 Front Squat + 1 Push Jerk (4×3 @ 80% of C&J) 
-complete a set every 2:00

He Man

(RX) 
15:00 AMRAP 
12-10-8-6-4 
Back Rack Walking Lunge (155/105) 
Box Jump Overs (30/24) 
-into- 
Max Distance Ski (Or Row) 

FX: 115/75,24/20

STRENGTH – Front Squats
5 sets 
3 Front Squat @85%


“The Ginger” 
22:00 AMRAP 
500m Row 
7 Thrusters (155/105) 
20 Pull Ups 
(KG conv: 70/47.5 Thrusters) 
This workout was written in honor of US Navy Chief Stephen “Tyler” Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia Beach, including one that is part of our Mayhem Affiliate family, DBG CrossFit. 

Abbate
For time:
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile

HANDSTAND WALK PRACTICE 
EMOM 10 
Max effort does not mean unbroken. Multiple sets can be performed in each 30 second block. 
Level 1: 
Even minute: 30 seconds of max effort handstand shoulder taps against the wall. The scaling option is to perform this with feet on a box or from a plank position. 
Odd Minute: 30 seconds static overhead hold with two dumbbells (25/15lb, 10/7.5 kg) 
Level 2: 
Even minute: 30 seconds max effort handstand walk 
Odd Minute: 30 seconds static overhead hold with two dumbbells (35/25lb, 15/10 kg) 
Level 3: 
Even minute: 30 seconds of max effort freestanding handstand shoulder taps within a 3ft x 3ft area [mark with chalk or tape] 
Odd Minute: 30 seconds static overhead hold with two dumbbells (50/35lb, 22.5/15 kg) 


KC PACKERS 
Freedom (RX’d) 
Teams of 2 
3 Rounds: 
Partner 1: 12/10 Calorie Machine 
Partner 2: Plank Hold (elbows) 
-switch when the calories are complete- 
Partner 1: 12/10 Calorie Machine 
Partner 2: Side Plank Hold (right elbow) 
-switch when the calories are complete- 
Partner 1: 12/10 Calorie Machine 
Partner 2: Side Plank Hold (left elbow) 
-switch when the calories are complete- 
Whenever the plank is broken, the partner on the 
machine must stop and wait until their partner is holding the plank again.

Time Cap: 22 Minutes

BROOKLYN ROBINS 
Every 2:00 (12:00) 
40 Double Unders 
4 Squat Cleans + 4 Push Jerks (60-70%)
FX: 60 Single Unders

STRENGTH – Shock Method 
3 sets: 
6 Barbell Bent Over Row (Heavy) 
12 Single Arm Dumbbell Row (Each/Moderate-Light) 
25 Ring Rows 
-Rest 2:00 between sets- 
Score = weight of the Bent Over Row. You can increase weight or stay the same across all 3 sets. 

STRENGTH – Snatch Complex
4 sets: 
2 Hang Snatch + 1 Overhead Squat @75% of Snatch 1RM 
-complete 1 set every 1:30


The Dudes

5 Rounds 
18/14 Calorie Air Bike 
15 GHDs 
9 Double Dumbbell Step Ups (50s/35s)(24/20 box) 

FX: 25 Sit Ups, 35/25 DB, 20/18 box