CrossFit WOD
Mini Murph
For Time 400m Run 5 Rounds 10 Pull-up 20 Push-up 30 Air Squat 400m Run
Flight Simulator
For Time 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Reps Unbroken Double-under (각 세트를 반드시 끊김 없이 완수, 실패 시 해당 세트 재시작)
Sean Hanley
For Time 2000m Row 매 분 시작마다 5 Burpee with Lateral Jump Over Rower 수행
Assault Bells
For Time 10-20-30-40-50 Reps cal Assault Bike Russian Kettlebell Swing (32/12 kg)
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)
Tommy Hackenbruck
For Time (파트너 WOD) 50-40-30-20-10 cal Assault Bike (한 명이 완전히 세트를 마치면 파트너로 교대)
Manion
7 Rounds For Time 400m Run 29 Back Squat (135/95 lb)
Clovis
For Time 10 mile Run 150 Burpee Pull-up
You Go I Go
12 min AMRAP (파트너 WOD) 7 Burpee 6/4 cal Assault Bike 3 Right-Arm Dumbbell Hang Clean & Jerk (50/35 lb) 3 Left-Arm Dumbbell Hang Clean & Jerk (50/35 lb) (파트너는 라운드 단위로 교대)
Fortitude
30분 Alternating EMOM (15 Rounds) 짝수 분: 15/12 cal Row 홀수 분: 15 Burpee
The Finisher
For Time 2000m Row 매 2분마다 15 Sit-up 수행
Death Race
5 Rounds For Time 15/10 cal Assault Bike 10 Burpee