CrossFit WOD
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
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)
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)
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
Kalsu
For Time 100 Thruster (135/95 lb) 시작 시 5 Burpee, 매 분 시작마다 5 Burpee 추가 수행
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)
Wood
5 Rounds For Time 400m Run 10 Burpee Box Jump (24/20 in) 10 Sumo Deadlift High-Pull (95/65 lb) 10 Thruster (95/65 lb) (라운드 사이 1분 휴식)
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
Andy
For Time 25 Thruster (115/85 lb) 50 Box Jump (24/20 in) 75 Deadlift (115/85 lb) 1.5 mile Run 75 Deadlift (115/85 lb) 50 Box Jump (24/20 in) 25 Thruster (115/85 lb) 무게조끼 착용 (20/14 lb)
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)
Daniel
For time: 50 Pull-up 400m Run 21 Thruster (95/65 lb) 800m Run 21 Thruster (95/65 lb) 400m Run 50 Pull-up
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