CrossFit WOD
Whitten
5 Rounds For Time 22 Kettlebell Swing (32/24 kg) 22 Box Jump (24/20 in) 400m Run 22 Burpee 22 Wall Ball (20/14 lb, 10/9 ft target)
The Don
For Time 66 Deadlift (110/75 lb) 66 Box Jump (24/20 in) 66 Kettlebell Swing (24/16 kg) 66 Knees-to-Elbow 66 Sit-up 66 Pull-up 66 Thruster (55/35 lb) 66 Wall Ball (20/14 lb, 10/9 ft target) 66 Burpee 66 Double-under
Chris Kyle
3 Rounds For Time 40 Kettlebell Swing (24/16 kg) 40 Box Jump (24/20 in) 40 Cluster (65/45 lb) 40 Elevated Push-up (24/18 in Box에 발 올리고)
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)
Jordan
For Time 100 Kettlebell Swing (24/16 kg) 100 Sit-up 100 Air Squat 100 Push-up
Morrison
50-40-30-20-10 Reps For Time Wall Ball (20/14 lb, 10/9 ft target) Box Jump (24/20 in) Kettlebell Swing (24/16 kg)
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)
McCartney
For Time (3인 팀) 2000m Row 14 Dumbbell Thruster (2x50/35 lb) 34 Kettlebell Swing (32/24 kg) 484 Double-under 108 Burpee 2000m Row 18 Deadlift (225/155 lb)
Rankel
20 min AMRAP 6 Deadlift (225/155 lb) 7 Burpee Pull-up 10 Kettlebell Swing (32/24 kg) 200m Run
Lumberjack 20
For Time 20 Deadlift (275/185 lb) 400m Run 20 Kettlebell Swing (32/24 kg) 400m Run 20 Overhead Squat (115/75 lb) 400m Run 20 Burpee 400m Run 20 Chest-to-bar Pull-up 400m Run 20 Box Jump (24/20 in) 400m Run 20 Dumbbell Squat Clean (45/35 lb) 400m Run
Tara
For Time Buy-In: 26 Burpee 그 다음 6 Rounds 19 Kettlebell Swing (24/16 kg) 20 Push-up 19 Goblet Squat (24/16 kg) Buy-Out: 3분 49초 Forearm Plank Hold (Plank 휴식 시 페널티: 1회차 3 Burpee, 2회차 4 Burpee, 3회차부터 각 9 Burpee)
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