CrossFit WOD
Melt Programming MetCon
For Time Buy-In: 800m Run 22-16-10 Reps Alternating Dumbbell Hang Snatch Burpee Over Dumbbell Dumbbell Single Thruster 400m Run 10-16-22 Reps Alternating Dumbbell Hang Snatch Burpee Over Dumbbell Dumbbell Single Thruster Cash-Out: 800m Run (Dumbbell 50/30 lb)
Nightmare Before Christmas
For Time 1 Hang Clean 2 Front Squat 3 Push Jerk 4 Bent Over Row 5 Burpee 6 Thruster 7 Deadlift 8 Alternating Dumbbell Snatch 9 Dumbbell Swing 10 Snatch to Reverse Lunge 11 Devil Press 1200m (0.75 mile) Run (무게 명시되지 않음 — 추천: 바벨 95/65 lb, 덤벨 50/35 lb)
Kalsu
For Time 100 Thruster (135/95 lb) 시작 시 5 Burpee, 매 분 시작마다 5 Burpee 추가 수행
Wood
5 Rounds For Time 400m Run 10 Burpee Box Jump (24/20 in) 10 Sumo Deadlift High-Pull (95/65 lb) 10 Thruster (95/65 lb) (라운드 사이 1분 휴식)
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
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)
Hotel Hell
For Time 100 Dumbbell Hang Clean Thruster (2x35/25 lb) 시작 시 5 Burpee, 매 분 시작마다 5 Burpee 추가 수행
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)
Taco44
For Time 44 Air Squat 44 Kettlebell Complex (2x16/12 kg) 44 Burpee (1 Kettlebell Complex = 1 Deadlift + 1 Clean + 1 Thruster)
Goose
For Time (파트너 WOD) 106 Deadlift (135/95 lb) 그 다음 7 Rounds 3 Rope Climb (15 ft) 15 Thruster (135/95 lb) 15 Kettlebell Swing (32/24 kg) 그 다음 400m Run (두 파트너가 함께, 45/25 lb Plate 운반)
Ellen
3 Rounds For Time 20 Burpee 21 Alternating Dumbbell Snatch (50/35 lb) 12 Dumbbell Thruster (2x50/35 lb)
Chaos
10 min AMRAP (ladder) 1 Devil Press (45/30 lb) + 1 Thruster (45/30 lb) 2 Devil Press + 2 Thruster 3 Devil Press + 3 Thruster ... (매 라운드 +1 rep)