CrossFit WOD
The Payne Train
For Time 300m Run 5 Rounds of Cindy 300m Run 4 Rounds of Cindy 300m Run 3 Rounds of Cindy 300m Run 2 Rounds of Cindy 300m Run 1 Round of Cindy 300m Run (1 Cindy 라운드 = 5 Pull-up, 10 Push-up, 15 Air Squat)
Mark Klement
74-44-11 Reps For Time Burpee Push-up Sit-up Air Squat
Bert
For Time 50 Burpee 400m Run 100 Push-up 400m Run 150 Walking Lunge 400m Run 200 Air Squat 400m Run 150 Walking Lunge 400m Run 100 Push-up 400m Run 50 Burpee (팰린드롬 구조, Run은 총 7회)
Hotshots 19
6 Rounds For Time 30 Air Squat 19 Power Clean (135/95 lb) 7 Strict Pull-up 400m Run
Jolly51
For Time 200m Sprint 51 Pull-up 200m Sprint 51 Air Squat 200m Sprint 51 Push-up 200m Sprint 51 Box Jump (24/20 in) 200m Sprint 51 Dip 200m Sprint 51 Sit-up 200m Sprint 51 Burpee 200m Sprint 무게조끼 착용 (20/14 lb)
Will Lindsay
10 Rounds For Time 3 Devil Press (2x55/35 lb Dumbbell) 22 Alternating Dumbbell Lunge (2x55/35 lb) 19 Air Squat 무게조끼 착용 (20/14 lb)
Zachary Tellier
For Time 10 Burpee 10 Burpee, 25 Push-up 10 Burpee, 25 Push-up, 50 Lunge 10 Burpee, 25 Push-up, 50 Lunge, 100 Sit-up 10 Burpee, 25 Push-up, 50 Lunge, 100 Sit-up, 150 Air Squat (누적 방식: 매 라운드 이전 동작 전부 반복 후 새 동작 추가)
Jordan
For Time 100 Kettlebell Swing (24/16 kg) 100 Sit-up 100 Air Squat 100 Push-up
Luce
3 Rounds for time: 1000m Run 10 Muscle-up 100 Air Squat 무게조끼 착용 (20/14 lb)
Murph
1 Mile Run 100 Pull-up 200 Push-up 300 Air Squat 1 Mile Run 무게조끼 착용 (20/14 lb)
Jason
For time: 100 Air Squat 5 Muscle-up 75 Air Squat 10 Muscle-up 50 Air Squat 15 Muscle-up 25 Air Squat 20 Muscle-up
Loredo
6 Rounds for time: 24 Air Squat 24 Push-up 24 Walking Lunge 400m Run
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