CrossFit WOD
Holleyman
30 Rounds For Time 5 Wall Ball (20/14 lb, 10/9 ft target) 3 Handstand Push-up 1 Power Clean (225/155 lb)
Bradshaw
10 Rounds For Time 3 Handstand Push-up 6 Deadlift (225/155 lb) 12 Pull-up 24 Double-under
FrankenWOD
4 Rounds For Max Reps (3인 팀) Station 1: 200m Run + 50 Double-under Station 2: Max Reps Squat Clean (135/95 lb) Station 3: Max Reps Handstand Push-up (Station 1 파트너가 DU 완료 시 전원 로테이션)
King Kong
3 Rounds For Time 1 Deadlift (455/320 lb) 2 Muscle-up 3 Squat Clean (250/175 lb) 4 Handstand Push-up
The Seven
7 Rounds For Time 7 Handstand Push-up 7 Thruster (135/95 lb) 7 Knees-to-Elbow 7 Deadlift (245/165 lb) 7 Burpee 7 Kettlebell Swing (32/24 kg) 7 Pull-up
Choe
35 min AMRAP Buy-In: 9 Man Maker (2x35/20 lb Dumbbell) + 11 Burpee 나머지 시간 AMRAP 300m Run 27 Air Squat 9 Handstand Push-up
Good Friday Battle
20 min AMRAP 2 Rope Climb (15 ft) 4 Deficit Strict Handstand Push-up (3.5/2 in) 10 Pistol (각 다리) 무게조끼 착용 (22/14 lb)
Mary XXX
20 min AMRAP (ladder) 10 Handstand Push-up, 20 Pistol (alt), 30 Pull-up 15 HSPU, 30 Pistol, 45 Pull-up 20 HSPU, 40 Pistol, 60 Pull-up 25 HSPU, 50 Pistol, 75 Pull-up 30 HSPU, 60 Pistol, 90 Pull-up
Bulger
10 Rounds For Time 150m Run 7 Chest-to-bar Pull-up 7 Front Squat (135/95 lb) 7 Handstand Push-up
Open 25.3
For Time (20 min cap) 5 Wall Walk 50/35 cal Row 5 Wall Walk 25 Deadlift (225/155 lb) 5 Wall Walk 25 Clean (135/85 lb) 5 Wall Walk 25 Snatch (95/65 lb) 5 Wall Walk 50/35 cal Row
Open 22.1
AMRAP 15 min 3 Wall Walk 12 Dumbbell Snatch (50/35 lb) 15 Box Jump-Over (24/20 in)
Open 23.3
For Time (6 min cap) 5 Wall Walk 50 Double-Under 15 Snatch (65/45 lb) 5 Wall Walk 50 Double-Under 12 Snatch (95/65 lb) 5 Wall Walk 50 Double-Under 9 Snatch (135/95 lb)