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)
Full Body #24
20분 복합 WOD (3개의 6분 AMRAP, 사이 1분 휴식) 0:00-6:00 AMRAP 10 Dumbbell Bent Over Row (50/35 lb) 10 Dumbbell Ground-to-Overhead (50/35 lb) 10 Up-Down + Mountain Climber 7:00-13:00 AMRAP 8 DB Row, 8 DB G2O, 10 Up-Down + Mountain Climber 14:00-20:00 AMRAP 6 DB Row, 6 DB G2O, 10 Up-Down + Mountain Climber
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
FrankenWOD
4 Rounds For Max Reps (3인 팀) Station 1: 200m Run + 50 Double-under Station 2: Max Reps Squat Clean (135/95 lb) Station 3: Max Reps Handstand Push-up (Station 1 파트너가 DU 완료 시 전원 로테이션)
Chaos
10 min AMRAP (ladder) 1 Devil Press (45/30 lb) + 1 Thruster (45/30 lb) 2 Devil Press + 2 Thruster 3 Devil Press + 3 Thruster ... (매 라운드 +1 rep)
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
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