CrossFit WOD
Baseline
For Time 500m Row 40 Air Squat 30 Sit-up 20 Push-up 10 Pull-up
Clovis
For Time 10 mile Run 150 Burpee Pull-up
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)
Bulger
10 Rounds For Time 150m Run 7 Chest-to-bar Pull-up 7 Front Squat (135/95 lb) 7 Handstand Push-up
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
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
Lynne
5 Rounds Max Reps Bench Press (bodyweight) Max Reps Pull-up (라운드 사이 휴식 자유)
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)
René
7 Rounds For Time 400m Run 21 Walking Lunge 15 Pull-up 9 Burpee 무게조끼 착용 (20/14 lb)
Mini Murph
For Time 400m Run 5 Rounds 10 Pull-up 20 Push-up 30 Air Squat 400m Run
Cindy XXX
20 min AMRAP (ladder) 10 Pull-up, 20 Push-up, 30 Air Squat 15 Pull-up, 30 Push-up, 45 Air Squat 20 Pull-up, 40 Push-up, 60 Air Squat 25 Pull-up, 50 Push-up, 75 Air Squat 30 Pull-up, 60 Push-up, 90 Air Squat
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