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)
Fortitude
30분 Alternating EMOM (15 Rounds) 짝수 분: 15/12 cal Row 홀수 분: 15 Burpee
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)
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)
Bertha
For Time 100 Burpee 시작과 매 분 시작 시 Dumbbell Snatch 1회 추가 (1분 차 1, 2분 차 2, ...) (53/35 lb)
Bam Bam
EMOM 10 min 홀수 분: 15 Burpee 짝수 분: 30 Russian Kettlebell Swing (24/16 kg)
Heat Wave
EMOM 30 min 1분 차: 100m Run 2분 차: 1 Round of Single-Arm Dumbbell DT (50/35 lb) 3분 차: 10/8 cal Bike 4분 차: 1 Round of Single-Arm Dumbbell DT (50/35 lb) 5분 차: Max Burpee (5분 사이클 × 6) (1 DT = 12 Deadlift + 9 Hang Power Clean + 6 Push Jerk)
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)
Death Race
5 Rounds For Time 15/10 cal Assault Bike 10 Burpee
Taco44
For Time 44 Air Squat 44 Kettlebell Complex (2x16/12 kg) 44 Burpee (1 Kettlebell Complex = 1 Deadlift + 1 Clean + 1 Thruster)
Melt Programming MetCon
For Time Buy-In: 800m Run 22-16-10 Reps Alternating Dumbbell Hang Snatch Burpee Over Dumbbell Dumbbell Single Thruster 400m Run 10-16-22 Reps Alternating Dumbbell Hang Snatch Burpee Over Dumbbell Dumbbell Single Thruster Cash-Out: 800m Run (Dumbbell 50/30 lb)