CrossFit WOD
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
Bulger
10 Rounds For Time 150m Run 7 Chest-to-bar Pull-up 7 Front Squat (135/95 lb) 7 Handstand Push-up
Clovis
For Time 10 mile Run 150 Burpee Pull-up
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)
Jenkins
40 min AMRAP (파트너 WOD) 50 Burpee 400m Run 50 Kettlebell Swing (24/16 kg) 400m Run 50 Pull-up 400m Run 50 Push-up 400m Run
McDonald & Galagher
2 Rounds For Time 200m Run 16 Kettlebell Swing (24/16 kg) 16 Pull-up 16 Front Squat (110/70 lb) 200m Run 14 Kettlebell Swing (24/16 kg) 14 Pull-up 14 Front Squat (110/70 lb) 200m Run 12 Kettlebell Swing (24/16 kg) 12 Pull-up 12 Front Squat (110/70 lb)
Rankel
20 min AMRAP 6 Deadlift (225/155 lb) 7 Burpee Pull-up 10 Kettlebell Swing (32/24 kg) 200m Run
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)
Maltz
For Time 400m Run 50 Pull-up 100m Farmer's Carry (2x50/25 lb) 50 Dip 100 Push-up 50 Knees-to-Elbow 100 Sit-up 400m 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
René
7 Rounds For Time 400m Run 21 Walking Lunge 15 Pull-up 9 Burpee 무게조끼 착용 (20/14 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