CrossFit WOD

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전체 Benchmark Hero Open Games Custom Tribute Hyrox

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For Time AMRAP EMOM For Load Tabata Chipper

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#long #barbell #burpee #cardio #gymnastics #run #bodyweight #pull-up #deadlift #heavy #push-up #air-squat

Blackjack

For Time 20 Push-up, 1 Sit-up 19 Push-up, 2 Sit-up 18 Push-up, 3 Sit-up ... (Push-up 감소, Sit-up 증가) 2 Push-up, 19 Sit-up 1 Push-up, 20 Sit-up

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Tuder

For Time (파트너 WOD) 1 mile Run (함께) 31 Push-up (각자) 그 다음 20 Rounds (라운드마다 교대) 3 Deadlift (135/95 lb) 3 Clean & Jerk (135/95 lb) 3 Front Squat (135/95 lb) 그 다음 31 Push-up (각자) 1 mile Run (함께)

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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)

TributeAMRAP

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)

HyroxFor Time

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

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Maltz

For Time 400m Run 50 Pull-up 100m Farmer's Carry (2x50/25 lb) 50 Dip 100 Push-up 50 Knees-to-Elbow 100 Sit-up 400m Run

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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)

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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)

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Jordan

For Time 100 Kettlebell Swing (24/16 kg) 100 Sit-up 100 Air Squat 100 Push-up

HeroFor Time

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)

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McGhee

30 min AMRAP 5 Deadlift (275/185 lb) 13 Push-up 9 Box Jump (24/20 in)

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Mini Murph

For Time 400m Run 5 Rounds 10 Pull-up 20 Push-up 30 Air Squat 400m Run