CrossFit WOD
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
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)
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)
AdamBrown
2 Rounds For Time 24 Deadlift (295/205 lb) 24 Box Jump (24/20 in) 24 Wall Ball (20/14 lb, 10/9 ft target) 24 Bench Press (195/125 lb) 24 Box Jump (24/20 in) 24 Wall Ball (20/14 lb, 10/9 ft target) 24 Clean (145/100 lb)
Berry
10 Rounds For Time (파트너 WOD, Time Cap: 60분) 300m Ski Erg 20 Wall Ball (20/14 lb, 10/9 ft target) 25m Sled Pull
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
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)
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
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)
Nelson
EMOM 30 min 1분 차: 15 Wall Ball (20/14 lb, 10/9 ft target) 2분 차: 10 Burpee Broad Jump 3분 차: 15 cal Ski Erg 4분 차: 20 Lunge 5분 차: Rest (5분 사이클을 6회 반복)
Morrison
50-40-30-20-10 Reps For Time Wall Ball (20/14 lb, 10/9 ft target) Box Jump (24/20 in) Kettlebell Swing (24/16 kg)