CrossFit WOD
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)
Super Legs
5 Rounds For Time 20 Air Squat 20 Alternating Lunge 20 Alternating Split Squat Jump 10 Squat Jump
Commcorr 7
EMOM 24 min (6분 사이클 × 4) 1분 차: 20 Air Squat 2분 차: 15 Push-up 3분 차: 20 V-up 4분 차: 20 Jump Squat 5분 차: 30 Mountain Climber 6분 차: 45초 Plank
Taco44
For Time 44 Air Squat 44 Kettlebell Complex (2x16/12 kg) 44 Burpee (1 Kettlebell Complex = 1 Deadlift + 1 Clean + 1 Thruster)
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
Choe
35 min AMRAP Buy-In: 9 Man Maker (2x35/20 lb Dumbbell) + 11 Burpee 나머지 시간 AMRAP 300m Run 27 Air Squat 9 Handstand Push-up
Deck of Fitness
20 min AMRAP 무작위 카드 한 장씩 뽑아 해당 동작을 rep 수만큼 수행 Hearts = Push-up Spades = Jump Lunge Diamonds = Sit-up Clubs = Air Squat Jokers = 15 Burpee 숫자 카드 = 숫자 rep Ace = 1 rep Jack = 11, Queen = 12, King = 13
Randy Savage
For Time (5개 라운드, 동작별 rep 증가) 라운드 1: 10 R-Arm KB Snatch / 10 Burpee / 10 L-Arm KB Snatch / 30 Air Squat 라운드 2: 15 R-Arm KB Push Jerk / 15 Burpee / 15 L-Arm KB Push Jerk / 45 Air Squat 라운드 3: 20 R-Arm KB Clean / 20 Burpee / 20 L-Arm KB Clean / 60 Air Squat 라운드 4: 25 R-Arm KB High Pull / 25 Burpee / 25 L-Arm KB High Pull / 75 Air Squat 라운드 5: 30 R-Arm Russian KB Swing / 30 Burpee / 30 L-Arm Russian KB Swing / 90 Air Squat (Kettlebell 24/16 kg)
Grip and Rip
For Time (2 블록) 0:00부터 21 Burpee, 1 Round Dumbbell DT 18 Burpee, 1 Round DT 15 Burpee, 1 Round DT 12 Burpee, 1 Round DT 10:00부터 21 Air Squat Hop Over Dumbbell, 1 Round DT 18 AS Hop, 1 Round DT 15 AS Hop, 1 Round DT 12 AS Hop, 1 Round DT (1 DB DT = 12 Deadlift + 9 Hang Power Clean + 6 Push Jerk, Dumbbell 2x50/35 lb)
HomeWORK 26
5 Rounds 5 Burpee 20 Squat 5 Burpee 10 Push-up 5 Burpee 20 Lunge 5 Burpee 10 V-up
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