CrossFit WOD
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)
Christine
3 Rounds For Time 500m Row 12 Deadlift (bodyweight) 21 Box Jump (20 in)
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)
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)
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
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)
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)
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
Team 1776
For Time (3인 팀) 아래 동작으로 총 1776 rep을 어떤 순서로든 완료 Kettlebell Swing (24/16 kg) Box Jump (24/20 in) Air Squat Push-up Burpee Pull-up Sit-up Row (cal) Double-under Wall Ball (20/14 lb, 10/9 ft target) Ball Slam (30/20 lb) Dumbbell Push Press (45/35 lb)
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)
McGhee
30 min AMRAP 5 Deadlift (275/185 lb) 13 Push-up 9 Box Jump (24/20 in)
Lumberjack 20
For Time 20 Deadlift (275/185 lb) 400m Run 20 Kettlebell Swing (32/24 kg) 400m Run 20 Overhead Squat (115/75 lb) 400m Run 20 Burpee 400m Run 20 Chest-to-bar Pull-up 400m Run 20 Box Jump (24/20 in) 400m Run 20 Dumbbell Squat Clean (45/35 lb) 400m Run