CrossFit WOD
Super Legs
5 Rounds For Time 20 Air Squat 20 Alternating Lunge 20 Alternating Split Squat Jump 10 Squat Jump
Hotel Hell
For Time 100 Dumbbell Hang Clean Thruster (2x35/25 lb) 시작 시 5 Burpee, 매 분 시작마다 5 Burpee 추가 수행
The Happening
For Time 10-20-30-40-50-60-70-80-90-100 Alternating Lunge 10 Burpee (각 Lunge 세트 후)
Death Swing
For Time 300 Russian Kettlebell Swing (24/16 kg) 매 분 시작마다 Burpee 추가 (1분 차 1 Burpee, 2분 차 2 Burpee, 3분 차 3 Burpee, …) (30초 미만 남으면 Burpee 추가 중단)
Mickey Mouse
For Time (역순 ladder) 20 Air Squat / 2 Push-up / 20 Lunge / 2 Burpee 2 Air Squat / 20 Push-up / 2 Lunge / 20 Burpee 18 Air Squat / 4 Push-up / 18 Lunge / 4 Burpee 4 Air Squat / 18 Push-up / 4 Lunge / 18 Burpee 16 Air Squat / 6 Push-up / 16 Lunge / 6 Burpee 6 Air Squat / 16 Push-up / 6 Lunge / 16 Burpee 14 Air Squat / 8 Push-up / 14 Lunge / 8 Burpee 8 Air Squat / 14 Push-up / 8 Lunge / 14 Burpee 12 Air Squat / 10 Push-up / 12 Lunge / 10 Burpee 10 Air Squat / 12 Push-up / 10 Lunge / 12 Burpee
Asgard Strength
19 min 복합 WOD 0:00-8:00 EMOM 2 Asgard Complex (2x20/16 kg Kettlebell) 3분 Rest 11:00-19:00 AMRAP Asgard Complex 최대 반복 (1 Asgard Complex = 1 Dead Curl + 1 Strict Press + 1 Bent Over Row + 1 Left Renegade Row + 1 Right Renegade Row + 1 Deadlift)
Durante Core
5 Rounds For Time 10 Hollow Rock 10 V-up 10 Tuck-up 10초 Hollow Hold 1분 Rest
Linchpin Test 13
For Time 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Burpee 각 Burpee 세트 전에 400m Run 무게조끼 착용 (20/14 lb)
Flight Simulator
For Time 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Reps Unbroken Double-under (각 세트를 반드시 끊김 없이 완수, 실패 시 해당 세트 재시작)
Only 30 min
30 min AMRAP (5분 블록 × 6, 체조→바벨→덤벨 2회 반복) 0:00-5:00 AMRAP 3 Bar Muscle-up 6 Toes-to-bar 9 Air Squat 5:00-10:00 AMRAP 3 Thruster (110/75 lb) 6 Front Squat (110/75 lb) 9 Bar-Facing Burpee 10:00-15:00 AMRAP 3 Devil Press (2x50/35 lb) 6 Dumbbell Front Rack Reverse Lunge (2x50/35 lb) 9 Box Jump-Over (24/20 in) (15:00-30:00 동일 패턴 반복)
I Go You Go
20 Rounds (2인 팀, 교대) 3 Bar-Facing Burpee 3 Power Clean 3 Front Squat 3 Push Jerk 3 Bar-Facing Burpee (무게 미지정, 추천: 95/65 lb)
Macho Man
EMOM For as Long as Possible 3 Power Clean (185/135 lb) 3 Front Squat (185/135 lb) 3 Jerk (185/135 lb)