CrossFit WOD

카테고리

전체 Benchmark Hero Open Games Custom Tribute Hyrox

타입

For Time AMRAP EMOM For Load Tabata Chipper

태그

#long #barbell #burpee #cardio #gymnastics #run #bodyweight #pull-up #deadlift #heavy #push-up #air-squat

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)

HeroFor Time

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)

HeroAMRAP

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

HeroFor Time

Lupo

For Time (파트너 WOD) Cash-In: 1943m Row 100 Wall Ball (20/14 lb, 10/9 ft target) 90 Deadlift (135/95 lb) 80 Hand Release Push-up 70 Box Jump (24/20 in) 60 Toes-to-bar 50 Burpee 40 Power Clean (135/95 lb) 30 Push Press (135/95 lb) 20 Weighted Lunge (20/14 lb Plate) 10 Thruster (135/95 lb) Cash-Out: 1967m Row Time Cap: 50분

HeroFor Time

Tuder

For Time (파트너 WOD) 1 mile Run (함께) 31 Push-up (각자) 그 다음 20 Rounds (라운드마다 교대) 3 Deadlift (135/95 lb) 3 Clean & Jerk (135/95 lb) 3 Front Squat (135/95 lb) 그 다음 31 Push-up (각자) 1 mile Run (함께)

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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)

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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)

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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

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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)

HeroFor Time

Jordan

For Time 100 Kettlebell Swing (24/16 kg) 100 Sit-up 100 Air Squat 100 Push-up

HeroAMRAP

McGhee

30 min AMRAP 5 Deadlift (275/185 lb) 13 Push-up 9 Box Jump (24/20 in)

HeroFor Time

Zeus

3 Rounds For Time 30 Wall Ball (20/14 lb, 10/9 ft target) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Press (75/55 lb) 30 cal Row 30 Push-up 10 Back Squat (bodyweight)