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

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)

CustomFor Time

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)

BenchmarkAMRAP

The Ghost

6 Rounds For Total Reps in 23 min 1분 Row (cal) 1분 Burpee 1분 Double-under 1분 Rest (마지막 라운드 Rest 생략)

BenchmarkFor Time

Filthy Fifty

For Time (Chipper) 50 Box Jump (24/20 in) 50 Jumping Pull-up 50 Kettlebell Swing (16/12 kg) 50 Walking Lunge 50 Knees-to-Elbow 50 Push Press (45/35 lb) 50 Back Extension 50 Wall Ball (20/14 lb, 10/9 ft target) 50 Burpee 50 Double-under

HeroFor Time

Bradshaw

10 Rounds For Time 3 Handstand Push-up 6 Deadlift (225/155 lb) 12 Pull-up 24 Double-under

BenchmarkFor Time

Fatal 40

For Time (Chipper) 40 Wall Ball (20/14 lb, 10/9 ft target) 40 Hang Clean (95/65 lb) 40 Pull-up 40 Deadlift (95/65 lb) 40 Push-up 40 Box Jump (24/20 in) 40 Kettlebell Swing (24/16 kg) 40 Toes-to-bar 40 Air Squat 40 Hang Snatch (95/65 lb) 40 Double-under 40 Sit-up 40 Burpee 시작과 각 40-rep 동작 완료 후 400m Run

HeroFor Time

Dork

6 Rounds For Time 60 Double-under 30 Kettlebell Swing (24/16 kg) 15 Burpee

BenchmarkFor Time

Cardio Complex

For Time (4 Rounds descending) 라운드 1: 1000m Row, 1 mile Assault Bike, 200 Single-under 라운드 2: 750m Row, 0.8 mile Assault Bike, 150 Single-under 라운드 3: 500m Row, 0.6 mile Assault Bike, 100 Single-under 라운드 4: 250m Row, 0.4 mile Assault Bike, 50 Single-under

TributeFor Time

12 Days of Christmas

For Time (누적 방식) 1 Sumo Deadlift High-Pull (75/55 lb) 2 Thruster (75/55 lb) 3 Push Press (75/55 lb) 4 Power Clean (75/55 lb) 5 Power Snatch (75/55 lb) 6 Kettlebell Swing (24/16 kg) 7 Pull-up 8 Knees-to-Elbow 9 Box Jump (24/20 in) 10 Double-under 11 Burpee 12 Overhead Walking Lunge (45/25 lb Plate) (매 라운드 이전 동작 전부 반복 후 새 동작 추가, 총 364 rep)

HeroFor Time

McCartney

For Time (3인 팀) 2000m Row 14 Dumbbell Thruster (2x50/35 lb) 34 Kettlebell Swing (32/24 kg) 484 Double-under 108 Burpee 2000m Row 18 Deadlift (225/155 lb)

BenchmarkFor Time

Dirty Thirty

For Time (Chipper) 30 Box Jump (24/20 in) 30 Jumping Pull-up 30 Kettlebell Swing (16/12 kg) 30 Lunge 30 Knees-to-Elbow 30 Push Press (45/35 lb) 30 Back Extension 30 Wall Ball (20/14 lb, 10/9 ft target) 30 Burpee 30 Double-under Time Cap: 30분

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