CrossFit WOD
Relentless
For Time (파트너 WOD) 2000m Row 4 rounds of Cindy 50 Toes-to-bar 4 rounds of Cindy 50 Power Clean (135/95 lb) 4 rounds of Cindy 50 Wall Ball (20/14 lb, 10/9 ft target) 4 rounds of Cindy 2000m Row (1 Cindy 라운드 = 5 Pull-up, 10 Push-up, 15 Air Squat, 라운드 단위 교대)
McCartney
For Time (3인 팀) 2000m Row 14 Dumbbell Thruster (2x50/35 lb) 34 Kettlebell Swing (32/24 kg) 484 Double-under 108 Burpee 2000m Row 18 Deadlift (225/155 lb)
Drew
3 Rounds For Time 37/25 cal Row 25 Wall Ball (20/14 lb, 10/9 ft target) 16 Dumbbell Snatch (50/35 lb) 2 Back Squat (315/225 lb) 1 Deadlift (405/315 lb)
Laura
21 min AMRAP (파트너 WOD) 30 cal Row 20 Burpee Over Rower 10 Power Clean (155/105 lb)
Changning
30 min AMRAP 10 Burpee Broad Jump 20 Push-up 30 Sandbag Lunge (60/40 lb) 40 cal Row
Cardio Complex
For Time (4 Rounds descending) 라운드 1: 1000m Row, 1 mile Assault Bike, 200 Single-under 라운드 2: 750m Row, 0.8 mile Assault Bike, 150 Single-under 라운드 3: 500m Row, 0.6 mile Assault Bike, 100 Single-under 라운드 4: 250m Row, 0.4 mile Assault Bike, 50 Single-under
Telliskivi
For Time Buy-In: 1000m Run 그 다음 35 min AMRAP 5 Burpee 10 Wall Ball (20/14 lb, 10/9 ft target) 15 cal Row 20 Sandbag Lunge (60/40 lb) 25 Sit-up 30m Farmer's Carry (2x50/35 lb) Cash-Out: 1000m Run
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
Baseline
For Time 500m Row 40 Air Squat 30 Sit-up 20 Push-up 10 Pull-up
Black Hole
For Time 60-50-40-30-20 cal Row (각 세트 완료 시간과 동일한 시간만큼 휴식 후 다음 세트 진입)
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)
Death by Cardio
EMOM For as Long as Possible (4분 사이클 반복) 1분 차: 10 cal Row 2분 차: 10 cal Ski Erg 3분 차: 10 cal Bike (Flywheel) 4분 차: 1분 Rest