CrossFit WOD
Lupo
For Time (파트너 WOD) Cash-In: 1943m Row 100 Wall Ball (20/14 lb, 10/9 ft target) 90 Deadlift (135/95 lb) 80 Hand Release Push-up 70 Box Jump (24/20 in) 60 Toes-to-bar 50 Burpee 40 Power Clean (135/95 lb) 30 Push Press (135/95 lb) 20 Weighted Lunge (20/14 lb Plate) 10 Thruster (135/95 lb) Cash-Out: 1967m Row Time Cap: 50분
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)
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)
Incredible Hulk
20 min AMRAP 5 Deadlift (115/75 lb) 5 Hang Power Clean (115/75 lb) 5 Front Squat (115/75 lb) 5 Push Press (115/75 lb) 5 Back Squat (115/75 lb)
Zeus
3 Rounds For Time 30 Wall Ball (20/14 lb, 10/9 ft target) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Press (75/55 lb) 30 cal Row 30 Push-up 10 Back Squat (bodyweight)
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
Andi
For Time 100 Hang Power Snatch (65/45 lb) 100 Push Press (65/45 lb) 100 Sumo Deadlift High-Pull (65/45 lb) 100 Front Squat (65/45 lb)
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
Jack
20 min AMRAP 10 Push Press (115/85 lb) 10 Kettlebell Swing (24/16 kg) 10 Box Jump (24/20 in)
Fight Gone Bad
3 Rounds For Total Reps in 17 min 1분 Wall Ball (20/14 lb, 10/9 ft target) 1분 Sumo Deadlift High-Pull (75/55 lb) 1분 Box Jump (20 in) 1분 Push Press (75/55 lb) 1분 Row (cal) 1분 Rest
Oscar
23 min AMRAP 9 Devil Press (2x40/25 lb Dumbbell) 20 Alternating Dumbbell Lunge (2x40/25 lb) 9 Dumbbell Push Press (2x40/25 lb) 20 Sit-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)