CrossFit WOD
Deck of Death
For Time (52 카드 + 2 조커 카드 덱) 카드 무늬에 따른 동작: Hearts = Push-up Diamonds = Sit-up Clubs = Air Squat Spades = Box Jump (24/20 in) 카드 숫자 = rep 수 (Face = 10, Ace = 11) Joker = 15 Burpee
Cindy XXX
20 min AMRAP (ladder) 10 Pull-up, 20 Push-up, 30 Air Squat 15 Pull-up, 30 Push-up, 45 Air Squat 20 Pull-up, 40 Push-up, 60 Air Squat 25 Pull-up, 50 Push-up, 75 Air Squat 30 Pull-up, 60 Push-up, 90 Air Squat
It's a Trap
For Time 100 Burpee 시작 시 200m Run, 매 2분마다 200m Run 추가 수행
Blackjack
For Time 20 Push-up, 1 Sit-up 19 Push-up, 2 Sit-up 18 Push-up, 3 Sit-up ... (Push-up 감소, Sit-up 증가) 2 Push-up, 19 Sit-up 1 Push-up, 20 Sit-up
Death By Anything
EMOM For as Long as Possible 1분 차: 1 rep 2분 차: 2 rep 3분 차: 3 rep ... (매 분 rep 1 증가, 실패까지) (동작은 box 성격에 따라 지정 — Burpee, Pull-up, Thruster 등)
Mary XXX
20 min AMRAP (ladder) 10 Handstand Push-up, 20 Pistol (alt), 30 Pull-up 15 HSPU, 30 Pistol, 45 Pull-up 20 HSPU, 40 Pistol, 60 Pull-up 25 HSPU, 50 Pistol, 75 Pull-up 30 HSPU, 60 Pistol, 90 Pull-up
Baseline
For Time 500m Row 40 Air Squat 30 Sit-up 20 Push-up 10 Pull-up
The Longest Mile
4 Rounds For Time 10 Burpee 100m Run 10 Air Squat 100m Run 10 Push-up 100m Run 10 Sit-up 100m Run
Mini Murph
For Time 400m Run 5 Rounds 10 Pull-up 20 Push-up 30 Air Squat 400m Run
Fat Amy
For Time (팰린드롬) 50 Air Squat 10 Burpee 40 Sit-up 10 Burpee 30 Lunge (alt) 10 Burpee 20 Kettlebell Swing (24/16 kg) 10 Burpee 10m Bear Crawl 10 Burpee 20 Kettlebell Swing (24/16 kg) 10 Burpee 30 Lunge (alt) 10 Burpee 40 Sit-up 10 Burpee 50 Air Squat
Cindy
20 min AMRAP 5 Pull-up 10 Push-up 15 Air Squat
Annie
50-40-30-20-10 Double-under Sit-up