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)
Bulger
10 Rounds For Time 150m Run 7 Chest-to-bar Pull-up 7 Front Squat (135/95 lb) 7 Handstand Push-up
Glen
For Time 30 Clean & Jerk (135/95 lb) 1 mile Run 10 Rope Climb (15 ft) 1 mile Run 100 Burpee
Good Friday Battle
20 min AMRAP 2 Rope Climb (15 ft) 4 Deficit Strict Handstand Push-up (3.5/2 in) 10 Pistol (각 다리) 무게조끼 착용 (22/14 lb)
Holleyman
30 Rounds For Time 5 Wall Ball (20/14 lb, 10/9 ft target) 3 Handstand Push-up 1 Power Clean (225/155 lb)
Goose
For Time (파트너 WOD) 106 Deadlift (135/95 lb) 그 다음 7 Rounds 3 Rope Climb (15 ft) 15 Thruster (135/95 lb) 15 Kettlebell Swing (32/24 kg) 그 다음 400m Run (두 파트너가 함께, 45/25 lb Plate 운반)
The Seven
7 Rounds For Time 7 Handstand Push-up 7 Thruster (135/95 lb) 7 Knees-to-Elbow 7 Deadlift (245/165 lb) 7 Burpee 7 Kettlebell Swing (32/24 kg) 7 Pull-up
Hotshots 19
6 Rounds For Time 30 Air Squat 19 Power Clean (135/95 lb) 7 Strict Pull-up 400m Run
Bradshaw
10 Rounds For Time 3 Handstand Push-up 6 Deadlift (225/155 lb) 12 Pull-up 24 Double-under
JT
21-15-9 for time: Handstand Push-up Ring Dip Push-up
Nutts
For time: 10 Handstand Push-up 15 Deadlift (250/175 lb) 25 Box Jump (30/24 in) 50 Pull-up 100 Wall Ball (20/14 lb, 10/9 ft target) 200 Double-under 800m Run (45/25 lb Plate)
Luce
3 Rounds for time: 1000m Run 10 Muscle-up 100 Air Squat 무게조끼 착용 (20/14 lb)