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
Mini Murph
For Time 400m Run 5 Rounds 10 Pull-up 20 Push-up 30 Air Squat 400m Run
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)
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
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
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
Cindy
20 min AMRAP 5 Pull-up 10 Push-up 15 Air Squat
Chelsea
EMOM 30 min 5 Pull-up 10 Push-up 15 Air Squat
Angie
For Time 100 Pull-up 100 Push-up 100 Sit-up 100 Air Squat (각 동작 완료 후 다음 동작으로 이동)
Barbara
5 Rounds For Time 20 Pull-up 30 Push-up 40 Sit-up 50 Air Squat (라운드 사이 3분 휴식)
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