CrossFit WOD
Only 30 min
30 min AMRAP (5분 블록 × 6, 체조→바벨→덤벨 2회 반복) 0:00-5:00 AMRAP 3 Bar Muscle-up 6 Toes-to-bar 9 Air Squat 5:00-10:00 AMRAP 3 Thruster (110/75 lb) 6 Front Squat (110/75 lb) 9 Bar-Facing Burpee 10:00-15:00 AMRAP 3 Devil Press (2x50/35 lb) 6 Dumbbell Front Rack Reverse Lunge (2x50/35 lb) 9 Box Jump-Over (24/20 in) (15:00-30:00 동일 패턴 반복)
Everly
45 min AMRAP (3개 블록) 0:00-15:00 AMRAP 20 Burpee Broad Jump 400m Run 1분 Rest 16:00-30:00 AMRAP 20 Sandbag Lunge (60/40 lb) 400m Row 1분 Rest 31:00-45:00 AMRAP 20 Wall Ball (20/14 lb, 10/9 ft target) 400m Ski Erg
Oh No Curtis P
For Time 100 Curtis P (105/70 lb) (1 Curtis P = 1 Power Clean + 1 Lunge 각 다리 + 1 Push Press)
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)
Coach Ivan Hyrox
3 Rounds For Time (Time Cap: 38분) 600m Run/Row/SkiErg (as fast as possible) 25 Wall Ball (9/6 kg, 10/9 ft target) 8 Dumbbell Man Maker (2x10/10 kg) 25 Push-up 12 Alternating Sandbag Lunge (20/10 kg) 8 Dumbbell Man Maker (2x10/10 kg) 25m Sled Pull Cash-Out: 남은 시간 동안 Max Pull-up
Will Lindsay
10 Rounds For Time 3 Devil Press (2x55/35 lb Dumbbell) 22 Alternating Dumbbell Lunge (2x55/35 lb) 19 Air Squat 무게조끼 착용 (20/14 lb)
The Happening
For Time 10-20-30-40-50-60-70-80-90-100 Alternating Lunge 10 Burpee (각 Lunge 세트 후)
Zachary Tellier
For Time 10 Burpee 10 Burpee, 25 Push-up 10 Burpee, 25 Push-up, 50 Lunge 10 Burpee, 25 Push-up, 50 Lunge, 100 Sit-up 10 Burpee, 25 Push-up, 50 Lunge, 100 Sit-up, 150 Air Squat (누적 방식: 매 라운드 이전 동작 전부 반복 후 새 동작 추가)
Super Legs
5 Rounds For Time 20 Air Squat 20 Alternating Lunge 20 Alternating Split Squat Jump 10 Squat Jump
Wyck
For Time (팰린드롬) 400m Run 20 Burpee 600m Run 40 Wall Ball (20/14 lb, 10/9 ft target) 800m Run 60 Sandbag Lunge (60/40 lb) 1000m Run 60 Sandbag Lunge (60/40 lb) 800m Run 40 Wall Ball 600m Run 20 Burpee 400m Run
Mickey Mouse
For Time (역순 ladder) 20 Air Squat / 2 Push-up / 20 Lunge / 2 Burpee 2 Air Squat / 20 Push-up / 2 Lunge / 20 Burpee 18 Air Squat / 4 Push-up / 18 Lunge / 4 Burpee 4 Air Squat / 18 Push-up / 4 Lunge / 18 Burpee 16 Air Squat / 6 Push-up / 16 Lunge / 6 Burpee 6 Air Squat / 16 Push-up / 6 Lunge / 16 Burpee 14 Air Squat / 8 Push-up / 14 Lunge / 8 Burpee 8 Air Squat / 14 Push-up / 8 Lunge / 14 Burpee 12 Air Squat / 10 Push-up / 12 Lunge / 10 Burpee 10 Air Squat / 12 Push-up / 10 Lunge / 12 Burpee
King Kettlebell
5 Rounds For Time 15 Kettlebell Swing (32/24 kg) 10 Lunge 15 cal Assault Bike 10 Push-up 15 Sit-up 10 Kettlebell Sumo Deadlift High-Pull (32/24 kg)