CrossFit WOD
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
You Go I Go
12 min AMRAP (파트너 WOD) 7 Burpee 6/4 cal Assault Bike 3 Right-Arm Dumbbell Hang Clean & Jerk (50/35 lb) 3 Left-Arm Dumbbell Hang Clean & Jerk (50/35 lb) (파트너는 라운드 단위로 교대)
Filthy Fifty
For Time (Chipper) 50 Box Jump (24/20 in) 50 Jumping Pull-up 50 Kettlebell Swing (16/12 kg) 50 Walking Lunge 50 Knees-to-Elbow 50 Push Press (45/35 lb) 50 Back Extension 50 Wall Ball (20/14 lb, 10/9 ft target) 50 Burpee 50 Double-under
Ingrid
10 Rounds For Time 3 Snatch (135/95 lb) 3 Bar-Over Burpee
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
Fatal 40
For Time (Chipper) 40 Wall Ball (20/14 lb, 10/9 ft target) 40 Hang Clean (95/65 lb) 40 Pull-up 40 Deadlift (95/65 lb) 40 Push-up 40 Box Jump (24/20 in) 40 Kettlebell Swing (24/16 kg) 40 Toes-to-bar 40 Air Squat 40 Hang Snatch (95/65 lb) 40 Double-under 40 Sit-up 40 Burpee 시작과 각 40-rep 동작 완료 후 400m Run
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
It's a Trap
For Time 100 Burpee 시작 시 200m Run, 매 2분마다 200m Run 추가 수행
Ellen
3 Rounds For Time 20 Burpee 21 Alternating Dumbbell Snatch (50/35 lb) 12 Dumbbell Thruster (2x50/35 lb)
Grettel
10 Rounds For Time 3 Clean & Jerk (135/95 lb) 3 Bar-Over Burpee
The Ghost
6 Rounds For Total Reps in 23 min 1분 Row (cal) 1분 Burpee 1분 Double-under 1분 Rest (마지막 라운드 Rest 생략)
Dirty Thirty
For Time (Chipper) 30 Box Jump (24/20 in) 30 Jumping Pull-up 30 Kettlebell Swing (16/12 kg) 30 Lunge 30 Knees-to-Elbow 30 Push Press (45/35 lb) 30 Back Extension 30 Wall Ball (20/14 lb, 10/9 ft target) 30 Burpee 30 Double-under Time Cap: 30분