Category: WOD

3:00 Easy Machine
Then:
2 Rounds
10 PVC Pass-Throughs
10 PVC Around the World (Left/right)
10 Dynamic Squat Stretches
10 Ring Rows
Then:
2 Rounds with PVC
3 High Hang Muscle Snatches
3 Hang Power Snatch
3 Power Snatches
3 Overhead Squats
Then:
3 Rounds with Empty Barbell
3 Power Snatches
3 Overhead Squats
4 Up Down Over Bar

“9/11 343 TRIBUTE”
9 ROUNDS FOR TIME
11 Lateral Burpee Over Bar
3 Power Snatch (155/105)
4 Overhead Squats (155/105)
3 Bar Muscle Ups
(Scored by Time)

*Today’s workout honors the 343 FDNY firefighters who lost their lives on September 11, 2001. *

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
2:00 Cobra to Prayer Stretch
2:00 Bottom of a Squat Hold (laying down, feet against the wall)
(No Measure)

3-4 SETS
12 Goblet Spanish Squat @ RPE 8
12 Single Leg Weighted Hip Thrust (each side) @ RPE 8
-Rest 1:30 b/t Sets-
(No Measure)

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

[Active Pec Stretch 1 min/side](video)
[Calf Stretch In Downward Facing Dog 1 min](video)

As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.

2:00 Jump Rope or Machine
Then:
2 ROUNDS
10 Banded Lateral Steps Each Direction
8 Alternating Reverse Lunges
10 Dead Bugs
10 Banded Pull-Aparts
Then:
2 ROUNDS
20 Double Unders or :20 Practice
25ft Single Arm Waiter Walk Right (light)
25ft Single Arm Waiter Walk Left (light)
5 Empty-Bar Strict Press

EVERY 3:00 (5 SETS)
50 Double Unders
50ft Single Arm Overhead Dumbbell Walking Lunge (50/35)
50 Double Unders
(Scored by Slowest Set)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Forearms (each)
1:00 Lacrosse Ball Calves (each)
1:00 Banded Tricep Stretch (each)
(No Measure)

EVERY 1:00 (8:00)
:20 Max Strict Pull-Ups
:40 Rest
(Scored by Total Reps)

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

[Roll Over To V Sit 1 min](video)
[Plank Toe Taps 1 min](video)

As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.

WITH YOUR PARTNER, ON YOUR RACE ROWER
2:00 Easy Row (switch every :30)
Then Into…
2 ROUNDS
10 Alternating Leg Swings (each)
10 Glute Bridges
10 Banded Pull Aparts
5 Inchworms
:20 Squat Hold (heels down)
Then Into…
2 ROUNDS (Each)
:30 Row
-Switch when complete-
*Round 1 easy. Round 2 at your turn pace.

FREEDOM (RX)
“SEPTEMBER MONTHLY CHALLENGE”
IN TEAMS OF 2
5000m Row
(Scored By Time)
*Partners must switch every even 250m or 500m for the entire 5k. For 500m switch, both partners row 5 times (2500m each). For 250m switch, both partners row 10 times (2500m each).

INDEPENDENCE (Intermediate)
“SEPTEMBER MONTHLY CHALLENGE”
IN TEAMS OF 2
5000m Row
(Scored By Time)
*Partners must switch every even 250m or 500m for the entire 5k. For 500m switch, both partners row 5 times (2500m each). For 250m switch, both partners row 10 times (2500m each).

LIBERTY (Beginner)
“SEPTEMBER MONTHLY CHALLENGE”
IN TEAMS OF 2
3000m Row
(Scored By Time)
*Partners must switch every even 150m or 300m for the entire 3k. For the 300m switch, both partners row 5 times (1500m each). For the 150m switch, both partners row 10 times (1500m each).

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Couch Stretch (each)
2:00 Active Frog Stretch
(No Measure)

3 SETS
20 Ring Rows (Rings set at armpit height)
30 Push Ups
-Rest 1:00 b/t Sets-
(No Measure)

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

[Active Hinge 1 min](video)
[Good Morning 1 min](video)

3:00 Continuous Movement
Easy Jog
Lateral Shuffle
High Knees
Butt Kicks
Then Into…
2 SETS
5 Inchworms
10 Push-Ups
10 Alt. V-Ups
10 Walking Lunges
15 Quick Line Hops
Then Into…
1 SET
4 Slow Box Step-Ups
4 Box Jump + Step Down Slow
4 Box Jump + Step Down Fast
:20 Plank Hold

EVERY 1:00 (6:00)
FREEDOM (Advanced)
MIN 1 – 1 Wall Walk + :20 Hold at the Top
MIN 2 – 8 GHDs to Parallel or 8 Slow V-Ups

INDEPENDENCE (Intermediate)
MIN 1 – 1 Wall Walk + :10 Hold at the Top
MIN 2 – 6 GHDs to Parallel or 6 Slow V-Ups

LIBERTY (Beginner)
MIN 1 – 1 Half Wall Walk + :05-:10 Hold Halfway
MIN 2 – 8 Alt. V-Ups or 8 Alt. Bike Crunches
(No Measure)

2:00 AMRAP (6 SETS)
20 V-Ups
4 Wall Walks
Max Reps Box Jumps (24/20)
-Rest 2:00 b/t Sets-
(Scored By Total Box Jumps)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Calves (each)
1:00 Lacrosse Ball Feet (each)
(No Measure)

2-3 SETS
:30- 1:00 Plank Hold (elbows)
:30-1:00 Right Side Plank Hold (elbows)
:30-1:00 Left Side Plank Hold (elbows)
-Rest 2:00 b/t Sets-
(No Measure)

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

[Blackburn 1 min](video)
[Active Prayer Lat Stretch 1 min](video)

As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.

200m Group Run
Then Into…
2 SET
10 Air Squats
10 Walking Lunge with Rotation
10 PVC Front Rack Good Mornings
10 PVC Front Squats
Then Into…
1-2 SET (Time Depending)
5 Empty Bar Front Squats
10 Front Rack Elbow Rotations
5 Paused Front Squats (2-sec pause)

For Time
50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
https://www.crossfit.com/workout/2006/06/15#/comments

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Banded Bicep Stretch (each)
1:00 Banded Shoulder Overhead Distraction
1:00 Spiderman Stretch (each)
(No Measure)

EVERY 1:00 (10:00)
200/175m Row
(No Measure)

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

[Blackburn 1 min](video)
[Active Prayer Lat Stretch 1 min](video)

As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.

TEAMS OF 2
EVERY 1:00 (6:00)
Partner 1: 1:00 Row
Partner 2: 1:00 Ski or Bike

FREEDOM (RX)
EVENT 18, 2026 CFG: MACHINE 7200m
IN TEAMS OF 2
FOR TIME
Row 3600 meters
Ski 3600 meters (7200m C2 Bike)
*Partner 1 works while P2 rests. Partners switch as needed.
(Scored by Time)

INDEPENDENCE (Intermediate)
IN TEAMS OF 2
FOR TIME
Row 3600 meters
Ski 3600 meters (7200m C2 Bike)
*Partner 1 works while P2 rests. Partners switch as needed.
(Scored by Time)

LIBERTY (Beginner)
IN TEAMS OF 2
FOR TIME
Row 2000 meters
Ski 2000 meters (4000m C2 Bike)
*Partner 1 works while P2 rests. Partners switch as needed.
(Scored by Time)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Spiderman Stretch (each)
1:00 Lacrosse Ball Shoulders (each)
(No Measure)

3-4 sets
10 Band Assisted Strict Chin Ups
10 Incline Bench Chest Supported Rows @ RPE 7/10
-rest 1:00 between sets-
(No Measure)

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

[Calf Stretch In Downward Facing Dog 1 min](video)
[PNF Shoulder Internal Rotation 1 min/side](video)

As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.

EMOM x 5:00
Minute 1: 8 Air Squats + 8 Lunges + 8 Bootstrappers
Minute 2: 30 seconds of Single Unders
Minute 3: 30 seconds of Double Unders
Minute 4: 30 seconds of Crossover Singles
Minute 5: 30 seconds of Triple Unders
* Progress through each level until you reach the one you’re planning to use for the workout. Then, repeat that skill in the EMOM until the end of the 5 minutes.

INTO
Quick review of gymnastic options (3:00)

INTO
7 minutes to build to deadlift workout weight. In between each set, perform one set of gymnastics, building towards planned workout movement. Athletes should proceed through these progressions:
-3-5 Strict Pull Ups or Ring Rows
-3-5 Kipping Pull Ups OR Jumping Pull Ups
-3-5 Bar Muscle-Ups OR Chest to Bar Pull Ups (or movement of choice)

“PARTNER TRIPLE PIG”
IN TEAMS OF 2 (1:1 WORK/REST)
1 ROUND EACH
10 Bar Muscle Ups
15 GHD Wall-Ball Sit-Ups (20/14)
20 Triple Unders OR 40 Crossover Singles OR 60 Double Unders
3 Deadlifts (365/255)

1 ROUND EACH
15 Bar Muscle Ups
20 GHD wall-ball Sit-Up (20/14)
25 Triple Unders OR 50 Crossover Singles OR 75 Double Unders
6 Deadlifts (365/255)

1 ROUND EACH
20 Bar Muscle Ups
25 GHD wall-ball Sit-Up (20/14)
30 Triple Unders OR 60 Crossover Singles OR 90 Double Unders
9 Deadlifts (365/255)
(Score is Total Time)
KG: 165/115
*No wall ball toss on GHD unless proper setup and safety check. Option to sub abmat sit-up w/ wall ball toss to wall OR Weighted Wall Ball GHDs without toss.

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Calves (each)
2:00 V-Sit Stretch Against the Wall
(No Measure)

FOR QUALITY
Max Time Front Rack Sandbag Hold @ RPE 8
*10:00 Time Cap
(Score is Time)

Adjustment Options…
– Odd Object
– Double Dumbbell Front Hold or Kettlebell
– Choose a weight that allows you to hold for 2:00+.

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

[Roll Over To V Sit 1 min](video)
[Good Morning 1 min](video)

As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.

2 ROUNDS
:45-1:00 Light Jog
10 Alternating Samson Lunges
10 Glute Bridges
10 Deadbugs
10 Air Squats
Then:
2 Rounds
100m Build Run
3 Empty Bar Muscle Cleans
3 Empty Bar Front Squats
3 Hang Squat Cleans

FREEDOM (RX)
EVENT 10, 2026 CFG: RUN / SQUAT CLEAN
4 ROUNDS FOR TIME
600m Run
10 Hang Squat Clean (185/125)
(Score is Time)
KG: 85/57.5

INDEPENDENCE (Intermediate)
4 ROUNDS FOR TIME
600m Run
10 Hang Squat Clean (155/105)
(Score is Time)
KG: 70/47.5

LIBERTY (Beginner)
4 ROUNDS FOR TIME
400m Run
8 Dumbbell Hang Power Cleans (light)
8 Dumbbell Front Squats (light)
(Score is Time)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Pigeon Stretch (each)
1:00 Calf Stretch (each)
1:00 Barbell Quad Smash (each)
(No Measure)

3 SETS
15 Overhead Plate Sit Ups
:30-60 sec Plank (Elbows)
15 Kettlebell Side Bends (each side)
15 Pulse Ups
-Rest 2:00 b/t Sets-
(No Measure)

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

[Active Deep Squat 1 min](video)
[Calf Stretch In Downward Facing Dog 1 min](video)

As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.

2:00 Ski or Row
Then:
2 Rounds
6 Up Downs
10 Roll and Reach
10 Banded Pull Aparts
10 Glute Bridges
Then:
2 Rounds
100m Moderate Erg
4 Line Facing Burpees
20 Single Unders

ON A 10:00 CLOCK
Triple Under, Double Under, or Single Under Practice:

• Freedom (Advanced) – Triple Under Practice
• Independence (Intermediate) – Double Unders or Crossover Singles Practice
• Liberty (Beginner) – Single Under or Crossover Single Practice

FREEDOM (RX)
EVENT 7, 2026 CFG: SWIM STANDARD
FOR TIME
1000m Row or Ski
40 Line Facing Burpees
750m Row or Ski
30 Line Facing Burpees
500m Row or Ski
20 Line Facing Burpees
250m Row or Ski
10 Line Facing Burpees
(Score is Time)
Note: Same distances for all athletes.

INDEPENDENCE (Intermediate)
FOR TIME
1000m Row or Ski
30 Line Facing Burpees
750m Row or Ski
20 Line Facing Burpees
500m Row or Ski
10 Line Facing Burpees
250m Row or Ski
5 Line Facing Burpees
(Score is Time)
Note: Same distances for all athletes.

LIBERTY (Beginner)
FOR TIME
800m Row or Ski
20 Up Downs
600m Row or Ski
15 Up Downs
400m Row or Ski
10 Up Downs
200m Row or Ski
5 Up Downs
(Score is Time)
Note: Same distances for all athletes.

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 5:00 RUNNING CLOCK
2:00 Couch Stretch (each)
1:00 Cobra Stretch
(No Measure)

TABATA (8 SETS)
:20 Max Banded Bicep Curls
:10 Rest
-Rest 2:00-
TABATA (8 SETS)
:20 Max Banded Tricep Extensions
:10 Rest
(No Measure)

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

[Shoulders Global 1 min](video)
[Reverse Table 1 min](video)

As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.

2 ROUNDS
1:00 Row or Bike (build)
10 Alternating Samson Lunges
10 Scap Pull Ups
5 Inchworm to Push Up
Into…
BURGENER WARM-UP x2 (Empty Bar)
3 Down & Up
3 Elbows High & Outside
3 Muscle Snatch
3 Snatch Land
3 Snatch Drop
3 Overhead Squat
Into…
2 ROUNDS (Empty Bar)
3 Hang Muscle Snatch
3 Power Snatch
3 Overhead Squat
5 Kip Swings

FREEDOM (RX)
EVENT 12, 2026 CFG: THE HOPPER 2026
3 ROUNDS FOR TIME
21 Toes to Bar
7 Unbroken Power Snatch (95/65)
7 Unbroken Hang Power Snatch (95/65)
7 Unbroken Squat Snatch (95/65)
(Score is Time)
KG: 42.5/30

INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME
15 Toes to Bar
5 Unbroken Power Snatch (95/65)
5 Unbroken Hang Power Snatch (95/65)
5 Unbroken Squat Snatch (95/65)
(Score is Time)
KG: 42.5/30

LIBERTY (Beginner)
3 ROUNDS FOR TIME
12 Hanging Knee Raises
8 Alt. Dumbbell Power Snatch (light)
8 Alt. Hang Dumbbell Power Snatch (light)
8 Dumbbell Goblet Squats (light)
(Score is Time)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Banded Overhead Distraction (each)
2:00 Foam Roll Low Back
1:00 Lacrosse Ball Hand (each)
(No Measure)

3 SETS
12 Goblet Spanish Squat @ RPE 8
12 Single Leg Weighted Hip Thrust (each side) @ RPE 8
-Rest 1:00 b/t Sets-
(No Measure)

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

[Active Bridge Reach 1 min](video)
[Inchworm 1 min](video)

As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.