CrossFit WOD
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
Fight Gone Bad
3 Rounds For Total Reps in 17 min 1분 Wall Ball (20/14 lb, 10/9 ft target) 1분 Sumo Deadlift High-Pull (75/55 lb) 1분 Box Jump (20 in) 1분 Push Press (75/55 lb) 1분 Row (cal) 1분 Rest
Oh No Curtis P
For Time 100 Curtis P (105/70 lb) (1 Curtis P = 1 Power Clean + 1 Lunge 각 다리 + 1 Push Press)
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
Andi
For Time 100 Hang Power Snatch (65/45 lb) 100 Push Press (65/45 lb) 100 Sumo Deadlift High-Pull (65/45 lb) 100 Front Squat (65/45 lb)
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
Incredible Hulk
20 min AMRAP 5 Deadlift (115/75 lb) 5 Hang Power Clean (115/75 lb) 5 Front Squat (115/75 lb) 5 Push Press (115/75 lb) 5 Back Squat (115/75 lb)
The Ghost
6 Rounds For Total Reps in 23 min 1분 Row (cal) 1분 Burpee 1분 Double-under 1분 Rest (마지막 라운드 Rest 생략)
Chipper
For Time (파트너 WOD, Chipper) 30 Pull-up 50 Wall Ball (20/14 lb, 10/9 ft target) 50 Sit-up 100 Kettlebell Swing (24/16 kg) 매 2분마다 10 Burpee 수행
King Kettlebell
5 Rounds For Time 15 Kettlebell Swing (32/24 kg) 10 Lunge 15 cal Assault Bike 10 Push-up 15 Sit-up 10 Kettlebell Sumo Deadlift High-Pull (32/24 kg)
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
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