CrossFit WOD
Grettel
10 Rounds For Time 3 Clean & Jerk (135/95 lb) 3 Bar-Over Burpee
It's a Trap
For Time 100 Burpee 시작 시 200m Run, 매 2분마다 200m Run 추가 수행
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)
Chipper
For Time (파트너 WOD, Chipper) 30 Pull-up 50 Wall Ball (20/14 lb, 10/9 ft target) 50 Sit-up 100 Kettlebell Swing (24/16 kg) 매 2분마다 10 Burpee 수행
Christine
3 Rounds For Time 500m Row 12 Deadlift (bodyweight) 21 Box Jump (20 in)
Nasty Girls
3 Rounds For Time 50 Air Squat 7 Muscle-up 10 Hang Power Clean (135/95 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
Fat Amy
For Time (팰린드롬) 50 Air Squat 10 Burpee 40 Sit-up 10 Burpee 30 Lunge (alt) 10 Burpee 20 Kettlebell Swing (24/16 kg) 10 Burpee 10m Bear Crawl 10 Burpee 20 Kettlebell Swing (24/16 kg) 10 Burpee 30 Lunge (alt) 10 Burpee 40 Sit-up 10 Burpee 50 Air Squat
King Kong
3 Rounds For Time 1 Deadlift (455/320 lb) 2 Muscle-up 3 Squat Clean (250/175 lb) 4 Handstand Push-up
Ellen
3 Rounds For Time 20 Burpee 21 Alternating Dumbbell Snatch (50/35 lb) 12 Dumbbell Thruster (2x50/35 lb)
Ingrid
10 Rounds For Time 3 Snatch (135/95 lb) 3 Bar-Over Burpee
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