CrossFit WOD
Alexander
5 Rounds For Time 31 Back Squat (135/95 lb) 12 Power Clean (185/135 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)
Donny
21-15-9-9-15-21 Reps For Time Deadlift (225/155 lb) Burpee
AdamBrown
2 Rounds For Time 24 Deadlift (295/205 lb) 24 Box Jump (24/20 in) 24 Wall Ball (20/14 lb, 10/9 ft target) 24 Bench Press (195/125 lb) 24 Box Jump (24/20 in) 24 Wall Ball (20/14 lb, 10/9 ft target) 24 Clean (145/100 lb)
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
Mogadishu Mile
4 Rounds For Time 19 Kettlebell Ground-to-Overhead (24/16 kg) 19 Kettlebell Front Squat (24/16 kg) 19 Kettlebell Push-up (each hand) 400m Kettlebell Run (케틀벨과 신체 접촉이 끊기면 해당 라운드를 처음부터 다시 시작)
Mark & Dennis
8 Rounds For Time (파트너 WOD) 4 Box Jump (각자, 34/28 in, 매 rep 교대) 18 Deadlift (245/170 lb) / Hang Hold 7 Synchronized Bar Facing Burpee 36 Wall Ball (20/14 lb, 10/9 ft target, 6 rep마다 교대) (한 명이 Deadlift 수행 시 다른 한 명은 Pull-up bar에 Hang) Time Cap: 40분
McGhee
30 min AMRAP 5 Deadlift (275/185 lb) 13 Push-up 9 Box Jump (24/20 in)
Kalsu
For Time 100 Thruster (135/95 lb) 시작 시 5 Burpee, 매 분 시작마다 5 Burpee 추가 수행
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)
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)
Tommy V
For time: 21 Thruster (115/75 lb) 12 Rope Climb (15 ft) 15 Thruster (115/75 lb) 9 Rope Climb (15 ft) 9 Thruster (115/75 lb) 6 Rope Climb (15 ft)