CrossFit WOD
Grip and Rip
For Time (2 블록) 0:00부터 21 Burpee, 1 Round Dumbbell DT 18 Burpee, 1 Round DT 15 Burpee, 1 Round DT 12 Burpee, 1 Round DT 10:00부터 21 Air Squat Hop Over Dumbbell, 1 Round DT 18 AS Hop, 1 Round DT 15 AS Hop, 1 Round DT 12 AS Hop, 1 Round DT (1 DB DT = 12 Deadlift + 9 Hang Power Clean + 6 Push Jerk, Dumbbell 2x50/35 lb)
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)
Nasty Girls
3 Rounds For Time 50 Air Squat 7 Muscle-up 10 Hang Power Clean (135/95 lb)
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)
Nightmare Before Christmas
For Time 1 Hang Clean 2 Front Squat 3 Push Jerk 4 Bent Over Row 5 Burpee 6 Thruster 7 Deadlift 8 Alternating Dumbbell Snatch 9 Dumbbell Swing 10 Snatch to Reverse Lunge 11 Devil Press 1200m (0.75 mile) Run (무게 명시되지 않음 — 추천: 바벨 95/65 lb, 덤벨 50/35 lb)
K9 Kitt
21 Rounds For Time 6 Deadlift (80/60 lb) 5 Hang Power Clean (80/60 lb) 4 Front Squat (80/60 lb) 3 Shoulder-to-Overhead (80/60 lb) 200 ft Weighted Carry (80/60 lb)
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
DT
5 Rounds for time: 12 Deadlift (155/105 lb) 9 Hang Power Clean (155/105 lb) 6 Push Jerk (155/105 lb)
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