CrossFit WOD
Death Swing
For Time 300 Russian Kettlebell Swing (24/16 kg) 매 분 시작마다 Burpee 추가 (1분 차 1 Burpee, 2분 차 2 Burpee, 3분 차 3 Burpee, …) (30초 미만 남으면 Burpee 추가 중단)
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
Fat Amy
For Time (팰린드롬) 50 Air Squat 10 Burpee 40 Sit-up 10 Burpee 30 Lunge (alt) 10 Burpee 20 Kettlebell Swing (24/16 kg) 10 Burpee 10m Bear Crawl 10 Burpee 20 Kettlebell Swing (24/16 kg) 10 Burpee 30 Lunge (alt) 10 Burpee 40 Sit-up 10 Burpee 50 Air Squat
Dork
6 Rounds For Time 60 Double-under 30 Kettlebell Swing (24/16 kg) 15 Burpee
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
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)
Assault Bells
For Time 10-20-30-40-50 Reps cal Assault Bike Russian Kettlebell Swing (32/12 kg)
Anna
For Time (파트너 WOD, 팰린드롬) 1 mile Run 90 Box Jump-Over (24/20 in) 80 Kettlebell Swing (24/16 kg) 70 Burpee 60 Wall Ball (9/6 kg, 10/9 ft target) 50 Plate Overhead Lunge (15/10 kg) 40 Toes-to-bar 30 Kettlebell Snatch (24/16 kg) 20 Pull-up 1 mile Run 그 다음 상행 ladder로 복귀 (20-30-40-50-60-70-80-90, 마지막 1 mile Run) 무게조끼 착용 (22/14 lb)
Zero to 60
For Time (파트너 WOD) 60 Russian Kettlebell Swing (24/16 kg) 60 Burpee 60 Russian Kettlebell Swing 60 Kettlebell Box Step-over 60 Russian Kettlebell Swing 60 Burpee to Kettlebell Box Step-over 60 Russian Kettlebell Swing
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)
Tara
For Time Buy-In: 26 Burpee 그 다음 6 Rounds 19 Kettlebell Swing (24/16 kg) 20 Push-up 19 Goblet Squat (24/16 kg) Buy-Out: 3분 49초 Forearm Plank Hold (Plank 휴식 시 페널티: 1회차 3 Burpee, 2회차 4 Burpee, 3회차부터 각 9 Burpee)
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