CrossFit WOD
Mini Murph
For Time 400m Run 5 Rounds 10 Pull-up 20 Push-up 30 Air Squat 400m Run
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
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
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
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
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
Lynne
5 Rounds Max Reps Bench Press (bodyweight) Max Reps Pull-up (라운드 사이 휴식 자유)
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
Baseline
For Time 500m Row 40 Air Squat 30 Sit-up 20 Push-up 10 Pull-up
Cindy
20 min AMRAP 5 Pull-up 10 Push-up 15 Air Squat
Jackie
For Time 1000m Row 50 Thruster (45/35 lb) 30 Pull-up
Nicole
20 min AMRAP 400m Run Max Rep Pull-up (각 라운드 Pull-up 횟수 기록)