CrossFit WOD
Morrison
50-40-30-20-10 Reps For Time Wall Ball (20/14 lb, 10/9 ft target) Box Jump (24/20 in) Kettlebell Swing (24/16 kg)
Taco44
For Time 44 Air Squat 44 Kettlebell Complex (2x16/12 kg) 44 Burpee (1 Kettlebell Complex = 1 Deadlift + 1 Clean + 1 Thruster)
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)
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
Chris Kyle
3 Rounds For Time 40 Kettlebell Swing (24/16 kg) 40 Box Jump (24/20 in) 40 Cluster (65/45 lb) 40 Elevated Push-up (24/18 in Box에 발 올리고)
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)
Team 1776
For Time (3인 팀) 아래 동작으로 총 1776 rep을 어떤 순서로든 완료 Kettlebell Swing (24/16 kg) Box Jump (24/20 in) Air Squat Push-up Burpee Pull-up Sit-up Row (cal) Double-under Wall Ball (20/14 lb, 10/9 ft target) Ball Slam (30/20 lb) Dumbbell Push Press (45/35 lb)
Bam Bam
EMOM 10 min 홀수 분: 15 Burpee 짝수 분: 30 Russian Kettlebell Swing (24/16 kg)
Jordan
For Time 100 Kettlebell Swing (24/16 kg) 100 Sit-up 100 Air Squat 100 Push-up
Assault Bells
For Time 10-20-30-40-50 Reps cal Assault Bike Russian Kettlebell Swing (32/12 kg)
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)
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)