CrossFit WOD
King Kong
3 Rounds For Time 1 Deadlift (455/320 lb) 2 Muscle-up 3 Squat Clean (250/175 lb) 4 Handstand Push-up
Bear Complex
5 Rounds For Load 각 라운드 7 Unbroken 세트의 바벨 컴플렉스: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press
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)
Donny
21-15-9-9-15-21 Reps For Time Deadlift (225/155 lb) Burpee
Gwen
15-12-9 Reps For Load Clean & Jerk (unbroken) (세트 사이 충분히 휴식)
Mogadishu Mile
4 Rounds For Time 19 Kettlebell Ground-to-Overhead (24/16 kg) 19 Kettlebell Front Squat (24/16 kg) 19 Kettlebell Push-up (each hand) 400m Kettlebell Run (케틀벨과 신체 접촉이 끊기면 해당 라운드를 처음부터 다시 시작)
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
McGhee
30 min AMRAP 5 Deadlift (275/185 lb) 13 Push-up 9 Box Jump (24/20 in)
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)
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)
Kalsu
For Time 100 Thruster (135/95 lb) 시작 시 5 Burpee, 매 분 시작마다 5 Burpee 추가 수행
AdamBrown
2 Rounds For Time 24 Deadlift (295/205 lb) 24 Box Jump (24/20 in) 24 Wall Ball (20/14 lb, 10/9 ft target) 24 Bench Press (195/125 lb) 24 Box Jump (24/20 in) 24 Wall Ball (20/14 lb, 10/9 ft target) 24 Clean (145/100 lb)