CrossFit WOD
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)
Glen
For Time 30 Clean & Jerk (135/95 lb) 1 mile Run 10 Rope Climb (15 ft) 1 mile Run 100 Burpee
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
Drew
3 Rounds For Time 37/25 cal Row 25 Wall Ball (20/14 lb, 10/9 ft target) 16 Dumbbell Snatch (50/35 lb) 2 Back Squat (315/225 lb) 1 Deadlift (405/315 lb)
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)
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
Andi
For Time 100 Hang Power Snatch (65/45 lb) 100 Push Press (65/45 lb) 100 Sumo Deadlift High-Pull (65/45 lb) 100 Front Squat (65/45 lb)
Oh No Curtis P
For Time 100 Curtis P (105/70 lb) (1 Curtis P = 1 Power Clean + 1 Lunge 각 다리 + 1 Push Press)
Bulger
10 Rounds For Time 150m Run 7 Chest-to-bar Pull-up 7 Front Squat (135/95 lb) 7 Handstand Push-up
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)
Manion
7 Rounds For Time 400m Run 29 Back Squat (135/95 lb)
McGhee
30 min AMRAP 5 Deadlift (275/185 lb) 13 Push-up 9 Box Jump (24/20 in)