CrossFit WOD
Bam Bam
EMOM 10 min 홀수 분: 15 Burpee 짝수 분: 30 Russian Kettlebell Swing (24/16 kg)
Assault Bells
For Time 10-20-30-40-50 Reps cal Assault Bike Russian Kettlebell Swing (32/12 kg)
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)
Taco44
For Time 44 Air Squat 44 Kettlebell Complex (2x16/12 kg) 44 Burpee (1 Kettlebell Complex = 1 Deadlift + 1 Clean + 1 Thruster)
The Coyote
20 Rounds For Time 15 Kettlebell Swing (24/16 kg) 5 Goblet Squat (24/16 kg) 3 Push-up
Zero to 60
For Time (파트너 WOD) 60 Russian Kettlebell Swing (24/16 kg) 60 Burpee 60 Russian Kettlebell Swing 60 Kettlebell Box Step-over 60 Russian Kettlebell Swing 60 Burpee to Kettlebell Box Step-over 60 Russian Kettlebell Swing
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)
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)
모든 항목을 불러왔습니다.