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
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
The Finisher
For Time 2000m Row 매 2분마다 15 Sit-up 수행
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
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
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
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)
Annie
50-40-30-20-10 Double-under Sit-up
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