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

BenchmarkFor Time

Nasty Girls

3 Rounds For Time 50 Air Squat 7 Muscle-up 10 Hang Power Clean (135/95 lb)

BenchmarkFor Time

Deck of Death

For Time (52 카드 + 2 조커 카드 덱) 카드 무늬에 따른 동작: Hearts = Push-up Diamonds = Sit-up Clubs = Air Squat Spades = Box Jump (24/20 in) 카드 숫자 = rep 수 (Face = 10, Ace = 11) Joker = 15 Burpee

TributeFor Time

Miranda 1750

For Time 75 Burpee to Target (6 in above reach) 150 Air Squat 225 Double-under 1300m Run 무게조끼 착용 (20/14 lb)

BenchmarkAMRAP

Cindy XXX

20 min AMRAP (ladder) 10 Pull-up, 20 Push-up, 30 Air Squat 15 Pull-up, 30 Push-up, 45 Air Squat 20 Pull-up, 40 Push-up, 60 Air Squat 25 Pull-up, 50 Push-up, 75 Air Squat 30 Pull-up, 60 Push-up, 90 Air Squat

HyroxFor Time

Cooper

10 Rounds For Time (Time Cap: 30분) 10 Burpee 10 Air Squat 10 Push-up 10 Sit-up

CustomAMRAP

Only 30 min

30 min AMRAP (5분 블록 × 6, 체조→바벨→덤벨 2회 반복) 0:00-5:00 AMRAP 3 Bar Muscle-up 6 Toes-to-bar 9 Air Squat 5:00-10:00 AMRAP 3 Thruster (110/75 lb) 6 Front Squat (110/75 lb) 9 Bar-Facing Burpee 10:00-15:00 AMRAP 3 Devil Press (2x50/35 lb) 6 Dumbbell Front Rack Reverse Lunge (2x50/35 lb) 9 Box Jump-Over (24/20 in) (15:00-30:00 동일 패턴 반복)

BenchmarkFor Time

Fat Amy

For Time (팰린드롬) 50 Air Squat 10 Burpee 40 Sit-up 10 Burpee 30 Lunge (alt) 10 Burpee 20 Kettlebell Swing (24/16 kg) 10 Burpee 10m Bear Crawl 10 Burpee 20 Kettlebell Swing (24/16 kg) 10 Burpee 30 Lunge (alt) 10 Burpee 40 Sit-up 10 Burpee 50 Air Squat

CustomAMRAP

Choe

35 min AMRAP Buy-In: 9 Man Maker (2x35/20 lb Dumbbell) + 11 Burpee 나머지 시간 AMRAP 300m Run 27 Air Squat 9 Handstand Push-up

TributeAMRAP

Dan Kennedy

35 min AMRAP (파트너 WOD) 61 cal Assault Bike 61 Sandbag Lunge (50/35 lb) 200m Run 200m Farmer Carry (2x54/35 lb) 200m Run 61 Air Squat 200m Run 61 Kettlebell Swing (24/16 kg) 200m Run 61 Box Step-up (24/20 in) 200m Run 61 Push-up 200m Run 61 Kettlebell Deadlift (24/16 kg) 400m Fireman Carry (한 명씩 수행, 필요 시 교대)

CustomFor Time

Super Legs

5 Rounds For Time 20 Air Squat 20 Alternating Lunge 20 Alternating Split Squat Jump 10 Squat Jump

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Mini Murph

For Time 400m Run 5 Rounds 10 Pull-up 20 Push-up 30 Air Squat 400m Run

CustomFor Time

HomeWORK 26

5 Rounds 5 Burpee 20 Squat 5 Burpee 10 Push-up 5 Burpee 20 Lunge 5 Burpee 10 V-up