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
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
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)
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)
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)
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)
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
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)
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