CrossFit WOD

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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

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)

HeroFor Time

Goose

For Time (파트너 WOD) 106 Deadlift (135/95 lb) 그 다음 7 Rounds 3 Rope Climb (15 ft) 15 Thruster (135/95 lb) 15 Kettlebell Swing (32/24 kg) 그 다음 400m Run (두 파트너가 함께, 45/25 lb Plate 운반)

TributeFor Time

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)

BenchmarkAMRAP

Incredible Hulk

20 min AMRAP 5 Deadlift (115/75 lb) 5 Hang Power Clean (115/75 lb) 5 Front Squat (115/75 lb) 5 Push Press (115/75 lb) 5 Back Squat (115/75 lb)

BenchmarkFor Time

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)

HeroFor Time

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)

HeroFor Time

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

HeroFor Time

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

HeroAMRAP

McGhee

30 min AMRAP 5 Deadlift (275/185 lb) 13 Push-up 9 Box Jump (24/20 in)

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)

CustomEMOM

Heat Wave

EMOM 30 min 1분 차: 100m Run 2분 차: 1 Round of Single-Arm Dumbbell DT (50/35 lb) 3분 차: 10/8 cal Bike 4분 차: 1 Round of Single-Arm Dumbbell DT (50/35 lb) 5분 차: Max Burpee (5분 사이클 × 6) (1 DT = 12 Deadlift + 9 Hang Power Clean + 6 Push Jerk)

HeroFor Time

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)