Fran 걸와드
21-15-9 reps for time:
Thrusters (42.5/30kg)
Pull-ups
혼합 약 7분
0
Cindy 걸와드
AMRAP 20min:
5 Pull-ups
10 Push-ups
15 Air Squats
짐네스틱 약 20분
2
Grace 걸와드
30 Clean & Jerks for time (60/42.5kg)
웨이트 약 5분
0
Isabel 걸와드
30 Snatches for time (60/42.5kg)
웨이트 약 5분
0
Helen 걸와드
3 rounds for time:
400m Run
21 Kettlebell Swings (24/16kg)
12 Pull-ups
혼합 약 12분
0
Annie 걸와드
50-40-30-20-10 reps for time:
Double-Unders
Sit-ups
혼합 약 10분
1
Eva 걸와드
5 rounds for time:
800m Run
30 Kettlebell Swings (32/24kg)
30 Pull-ups
혼합 약 50분
0
Nancy 걸와드
5 rounds for time:
400m Run
15 Overhead Squats (42.5/30kg)
혼합 약 20분
0
Kelly 걸와드
5 rounds for time:
400m Run
30 Box Jumps (24/20 inch)
30 Wall Balls (9/6kg)
혼합 약 35분
0
Amanda 걸와드
9-7-5 reps for time:
Muscle-ups
Snatches (60/42.5kg)
혼합 약 10분
0
Elizabeth 걸와드
21-15-9 reps for time:
Cleans (60/42.5kg)
Ring Dips
혼합 약 10분
0
Jackie 걸와드
For time:
1000m Row
50 Thrusters (20/15kg)
30 Pull-ups
혼합 약 12분
0
Karen 걸와드
150 Wall Balls for time (9/6kg)
웨이트 약 12분
0
Linda 걸와드
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift (1.5 BW)
Bench Press (BW)
Clean (0.75 BW)
웨이트 약 25분
0
Mary 걸와드
AMRAP 20min:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
짐네스틱 약 20분
0
Nicole 걸와드
AMRAP 20min:
400m Run
Max Pull-ups
혼합 약 20분
0
Diane 걸와드
21-15-9 reps for time:
Deadlift (102.5/70kg)
Handstand Push-ups
혼합 약 8분
0
Barbara 걸와드
5 rounds for time (3min rest between rounds):
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
짐네스틱 약 40분
0
Chelsea 걸와드
EMOM 30min:
5 Pull-ups
10 Push-ups
15 Air Squats
짐네스틱 약 30분
0
Candy 걸와드
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
짐네스틱 약 20분
0
Murph 히어로와드
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run
(Partition as needed. With 20lb vest/body armor)
혼합 약 45분
0
DT 히어로와드
5 rounds for time:
12 Deadlifts (70/47.5kg)
9 Hang Power Cleans (70/47.5kg)
6 Push Jerks (70/47.5kg)
웨이트 약 15분
0
Nate 히어로와드
AMRAP 20min:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (32/24kg)
혼합 약 20분
0
Josh 히어로와드
21-15-9 reps for time:
Overhead Squats (60/42.5kg)
Leaning Rest
웨이트 약 10분
0
Michael 히어로와드
3 rounds for time:
800m Run
50 Back Extensions
50 Sit-ups
혼합 약 25분
0
Badger 히어로와드
3 rounds for time:
30 Squat Cleans (42.5/30kg)
30 Pull-ups
800m Run
혼합 약 45분
0
Loredo 히어로와드
6 rounds for time:
24 Air Squats
24 Push-ups
24 Walking Lunges
400m Run
혼합 약 40분
0
Glen 히어로와드
For time:
30 Clean & Jerks (60/42.5kg)
1 mile Run
10 rounds of 3 Weighted Pull-ups (16/8kg), 5 Push-ups, 7 Air Squats
1 mile Run
100 Burpees
혼합 약 60분
0
Randy 히어로와드
75 Power Snatches for time (35/25kg)
웨이트 약 8분
0
Ryan 히어로와드
5 rounds for time:
7 Muscle-ups
21 Burpees
짐네스틱 약 25분
0
Arnie 히어로와드
21-15-9 reps for time:
Clean (60/42.5kg)
Ring Dip
혼합 약 12분
0
Bull 히어로와드
AMRAP 20min:
5 Handstand Push-ups
10 Deadlifts (102.5/70kg)
15 Pull-ups
혼합 약 20분
0
Luce 히어로와드
AMRAP 30min:
400m Run
30 Box Jumps (24/20 inch)
30 Wall Balls (9/6kg)
혼합 약 30분
0
Joshie 히어로와드
For time:
21-15-9 reps:
Front Squat (70/47.5kg)
Burpee
혼합 약 12분
0
Klepto 히어로와드
5 rounds for time:
10 Handstand Push-ups
15 Deadlifts (70/47.5kg)
20 Pull-ups
25 Box Jumps (24/20 inch)
30 Double-Unders
혼합 약 40분
0
Fight Gone Bad 벤치마크
3 rounds of 1min each station (1min rest):
Wall Balls (9/6kg)
Sumo Deadlift High Pull (35/25kg)
Box Jumps (20 inch)
Push Press (35/25kg)
Row (Calories)
→ Score = total reps
혼합 약 20분
0
Filthy Fifty 벤치마크
For time:
50 Box Jumps (24/20 inch)
50 Jumping Pull-ups
50 Kettlebell Swings (16/12kg)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (20/15kg)
50 Back Extensions
50 Wall Balls (9/6kg)
50 Burpees
50 Double-Unders
혼합 약 30분
0
Death By Pull-ups 벤치마크
EMOM:
Minute 1: 1 Pull-up
Minute 2: 2 Pull-ups
...
Continue until failure
짐네스틱 약 15분
0
Death By Thrusters 벤치마크
EMOM:
Minute 1: 1 Thruster (42.5/30kg)
Minute 2: 2 Thrusters
...
Continue until failure
웨이트 약 10분
0
The Seven 벤치마크
7 rounds for time:
7 Handstand Push-ups
7 Thrusters (62/42kg)
7 Knees-to-Elbows
7 Deadlifts (102.5/70kg)
7 Burpees
7 Kettlebell Swings (32/24kg)
7 Pull-ups
혼합 약 45분
0
Nasty Girls 벤치마크
3 rounds for time:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (62/42.5kg)
혼합 약 15분
0
Open 11.1 대회와드
AMRAP 10min:
30 Double-Unders
15 Power Snatches (35/25kg)
혼합 약 10분
0
Open 11.2 대회와드
15min AMRAP:
9 Deadlifts (70/47.5kg)
12 Push-ups
15 Box Jumps (24/20 inch)
혼합 약 15분
0
Open 12.1 대회와드
AMRAP 7min:
Burpees
짐네스틱 약 7분
0
Open 12.2 대회와드
10min AMRAP:
30 Snatch (35/25kg)
30 Snatch (60/42.5kg)
30 Snatch (75/52.5kg)
Max Snatch (102.5/70kg)
웨이트 약 10분
0
Open 13.1 대회와드
17min AMRAP:
40 Burpees
30 Snatches (35/25kg)
30 Burpees
30 Snatches (60/42.5kg)
20 Burpees
30 Snatches (75/52.5kg)
10 Burpees
Max Snatches (102.5/70kg)
혼합 약 17분
0
Open 14.1 대회와드
10min AMRAP:
30 Double-Unders
15 Power Snatches (35/25kg)
혼합 약 10분
0
Open 14.2 대회와드
Every 3min for AMRAP:
2 Overhead Squats (60/42.5kg)
2 Chest-to-Bar Pull-ups
4 OHS
4 C2B
...(add 2 each round)
혼합 약 12분
0
Open 15.1 대회와드
9min AMRAP:
15 Toes-to-Bar
10 Deadlifts (102.5/70kg)
5 Snatches (102.5/70kg)
혼합 약 9분
0
Open 15.5 대회와드
27-21-15-9 reps for time:
Row (Calories)
Thrusters (42.5/30kg)
혼합 약 15분
0
Open 16.1 대회와드
20min AMRAP:
25ft Overhead Walking Lunge (42.5/30kg)
8 Burpees over Bar
25ft Overhead Walking Lunge
8 Chest-to-Bar Pull-ups
혼합 약 20분
0
Open 17.1 대회와드
For time (20min cap):
10 Dumbbell Snatches (22.5/15kg) R
15 Burpee Box Jump-Overs (24/20 inch)
20 DB Snatches L
15 BBJO
30 DB Snatches alternating
15 BBJO
40 DB Snatches
15 BBJO
50 DB Snatches
15 BBJO
혼합 약 18분
0
Open 18.1 대회와드
20min AMRAP:
8 Toes-to-Bar
10 Dumbbell Hang Clean & Jerks (22.5/15kg)
14/12 Cal Row
혼합 약 20분
0
Open 19.1 대회와드
15min AMRAP:
19 Wall Balls (9/6kg)
19 Cal Row
혼합 약 15분
0
Open 20.1 대회와드
10 rounds for time (15min cap):
8 Ground-to-Overhead (42.5/30kg)
10 Bar-facing Burpees
혼합 약 14분
0
Open 21.1 대회와드
15min AMRAP:
Double-Unders
Sit-ups
(Start: 3 DU, 3 SU → add 3 each round)
혼합 약 15분
0
Open 22.1 대회와드
15min AMRAP:
3 Wall Walks
12 DB Snatches (22.5/15kg)
15 Box Jump-Overs (24/20 inch)
혼합 약 15분
0
Open 23.1 대회와드
For time (15min cap):
60 Cal Row
50 Toes-to-Bar
40 Wall Balls (9/6kg)
30 Cleans (60/42.5kg)
20 Muscle-ups
혼합 약 15분
0
Open 24.1 대회와드
AMRAP 15min:
4 Lateral Burpees over DB
6 DB Deadlifts (2×22.5/15kg)
8 DB Power Cleans
10 DB Front Squats
혼합 약 15분
0
Tabata Something Else 벤치마크
Tabata (8rounds × 20sec on / 10sec off) each:
Pull-ups
Push-ups
Sit-ups
Air Squats
→ Score = lowest round total
짐네스틱 약 16분
0
Kalsu 벤치마크
For time:
100 Thrusters (60/42.5kg)
Every minute on the minute: 5 Burpees
혼합 약 30분
0
Strict Cindy 벤치마크
AMRAP 20min:
5 Strict Pull-ups
10 Strict Push-ups
15 Air Squats
짐네스틱 약 20분
0
Weighted Vest Cindy 벤치마크
AMRAP 20min (with 20lb vest):
5 Pull-ups
10 Push-ups
15 Air Squats
짐네스틱 약 20분
0
Running Fran 벤치마크
21-15-9 reps for time:
Thrusters (42.5/30kg)
Pull-ups
400m Run after each set
혼합 약 15분
0
Rowing Grace 벤치마크
For time:
500m Row
30 Clean & Jerks (60/42.5kg)
500m Row
혼합 약 10분
0
EMOM 10 - Power Clean 일반
EMOM 10min:
3 Power Cleans (70-80% 1RM)
웨이트 약 10분
0
100 Pull-up Challenge 일반
For time:
100 Pull-ups (partition as needed)
짐네스틱 약 10분
0
5K Row 일반
For time:
5000m Row
유산소 약 22분
1
1 Mile Run 일반
For time:
1600m Run
유산소 약 8분
0
Snatch Balance 일반
EMOM 10min:
2 Snatch Balance (70-80% 1RM)
웨이트 약 10분
0
Double Grace 일반
60 Clean & Jerks for time (60/42.5kg)
웨이트 약 12분
0
Half Murph 일반
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
혼합 약 25분
0
Bear Complex 일반
5 sets of 7 reps:
Power Clean
Front Squat
Push Press
Back Squat
Behind-the-Neck Push Press
(No rest between reps, increase weight each set)
웨이트 약 20분
0
CrossFit Total 벤치마크
1RM each:
Back Squat
Strict Press
Deadlift
→ Score = total weight
웨이트 약 30분
0
Baseline 벤치마크
For time:
500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
혼합 약 8분
0
JT 히어로와드
21-15-9 reps for time:
Handstand Push-ups
Ring Dips
Push-ups
짐네스틱 약 12분
0
Daniel 히어로와드
For time:
50 Pull-ups
400m Run
21 Thrusters (42.5/30kg)
800m Run
21 Thrusters
400m Run
50 Pull-ups
혼합 약 35분
0
Griff 히어로와드
For time:
800m Run forward
400m Run backward
800m Run forward
400m Run backward
유산소 약 20분
0
Jack 히어로와드
AMRAP 20min:
10 Push Press (52.5/35kg)
10 Kettlebell Swings (32/24kg)
10 Box Jumps (24/20 inch)
웨이트 약 20분
0
Tom 히어로와드
4 rounds for time:
10 Handstand Push-ups
15 Deadlifts (102.5/70kg)
20 Box Jumps (24/20 inch)
25 Pull-ups
50 Double-Unders
혼합 약 40분
0
Holleyman 히어로와드
30 rounds for time:
5 Wall Balls (9/6kg)
3 Handstand Push-ups
1 Power Clean (102.5/70kg)
혼합 약 40분
0
Whitten 히어로와드
5 rounds for time:
22 Kettlebell Swings (32/24kg)
22 Box Jumps (24/20 inch)
400m Run
22 Burpees
22 Wall Balls (9/6kg)
혼합 약 60분
0
Nick 히어로와드
For time:
1000m Row
20 One-legged Squats
20 L-pull-ups
혼합 약 15분
0
Hawk 히어로와드
5 rounds for time:
5 Muscle-ups
10 Handstand Push-ups
15 Hang Power Cleans (60/42.5kg)
혼합 약 25분
0
Capoot 히어로와드
3 rounds for time:
1000m Row
50 Burpees
50 Box Jumps (24/20 inch)
혼합 약 45분
0
Santora 히어로와드
For time:
4 rounds:
10 Muscle-ups
15 Burpees
Then:
100 Pull-ups
400m Run
짐네스틱 약 35분
0
McGhee 히어로와드
AMRAP 30min:
5 Deadlifts (152.5/102.5kg)
13 Push-ups
9 Box Jumps (24/20 inch)
혼합 약 30분
0
Wittman 히어로와드
7 rounds for time:
15 Kettlebell Swings (32/24kg)
15 Power Cleans (52.5/35kg)
15 Box Jumps (24/20 inch)
웨이트 약 35분
0
Rankel 히어로와드
20min AMRAP:
6 Deadlifts (102.5/70kg)
7 Burpee Pull-ups
10 Kettlebell Swings (32/24kg)
200m Run
혼합 약 20분
0
Blake 히어로와드
4 rounds for time:
100ft Walking Lunge
25 Pull-ups
50 Box Jumps (24/20 inch)
25 Ring Dips
50 Knees-to-Elbows
25 Deadlifts (60/42.5kg)
50 Push-ups
혼합 약 60분
0
Severin 히어로와드
5 rounds for time:
9 Muscle-ups
15 Deadlifts (102.5/70kg)
21 Box Jumps (24/20 inch)
혼합 약 30분
0
Spehar 히어로와드
10 rounds for time:
10 Deadlifts (70/47.5kg)
10 Pull-ups
200m Run
혼합 약 30분
0
Abbate 히어로와드
AMRAP 20min:
15 GHD Sit-ups
15 Hip Extensions
1 Rope Climb
짐네스틱 약 20분
0
Gator 히어로와드
5 rounds for time:
20 Deadlifts (102.5/70kg)
20 Box Jumps (24/20 inch)
20 Pull-ups
혼합 약 35분
0
Open 11.3 대회와드
5min AMRAP:
165lb/110lb Squat Clean and Jerk
웨이트 약 5분
0
Open 11.4 대회와드
10min AMRAP:
60 Bar-facing Burpees
30 Overhead Squats (60/42.5kg)
10 Muscle-ups
혼합 약 10분
0
Open 11.5 대회와드
20min AMRAP:
5 Power Cleans (70/47.5kg)
10 Toes-to-Bar
15 Wall Balls (9/6kg)
혼합 약 20분
0
Open 12.3 대회와드
18min AMRAP:
15 Box Jumps (24/20 inch)
12 Push Press (52.5/35kg)
9 Toes-to-Bar
혼합 약 18분
0
Open 12.4 대회와드
12min AMRAP:
150 Wall Balls (9/6kg)
90 Double-Unders
30 Muscle-ups
혼합 약 12분
0
Open 12.5 대회와드
7min AMRAP:
3 Thrusters (60/42.5kg)
3 Chest-to-Bar Pull-ups
6 Thrusters
6 C2B
9 Thrusters
9 C2B
...(add 3 each round)
혼합 약 7분
0
Open 13.2 대회와드
10min AMRAP:
5 Shoulder-to-Overhead (52.5/35kg)
10 Deadlifts (52.5/35kg)
15 Box Jumps (24/20 inch)
웨이트 약 10분
0
Open 13.3 대회와드
12min AMRAP:
150 Wall Balls (9/6kg)
90 Double-Unders
30 Muscle-ups
혼합 약 12분
0
Open 13.4 대회와드
7min AMRAP:
3 Clean and Jerks (60/42.5kg)
3 Toes-to-Bar
6 Clean and Jerks
6 TTB
9 C&J
9 TTB
...
혼합 약 7분
0
Open 13.5 대회와드
4min AMRAP:
15 Thrusters (60/42.5kg)
15 Chest-to-Bar Pull-ups
(if completed, 4 more min)
혼합 약 8분
0
Open 14.3 대회와드
8min AMRAP:
10 Deadlifts (70/47.5kg)
15 Box Jumps (24/20 inch)
15 Deadlifts (102.5/70kg)
15 Box Jumps
20 Deadlifts (127.5/85kg)
15 Box Jumps
25 Deadlifts (152.5/102.5kg)
15 Box Jumps
30 Deadlifts (177.5/120kg)
15 Box Jumps
웨이트 약 8분
0
Open 14.4 대회와드
14min AMRAP:
60 Cal Row
50 Toes-to-Bar
40 Wall Balls (9/6kg)
30 Cleans (60/42.5kg)
20 Muscle-ups
혼합 약 14분
0
Open 14.5 대회와드
21-18-15-12-9-6-3 reps for time:
Thrusters (42.5/30kg)
Bar-facing Burpees
혼합 약 20분
0
Open 15.2 대회와드
Every 3min for AMRAP:
2 Overhead Squats (60/42.5kg)
2 Chest-to-Bar Pull-ups
4 OHS
4 C2B
...(add 2 each round)
혼합 약 12분
0
Open 15.3 대회와드
14min AMRAP:
7 Muscle-ups
50 Wall Balls (9/6kg)
100 Double-Unders
혼합 약 14분
0
Open 15.4 대회와드
8min AMRAP:
3 Handstand Push-ups
3 Cleans (102.5/70kg)
6 HSPU
3 Cleans
9 HSPU
3 Cleans
...(add 3 HSPU each round)
혼합 약 8분
0
Open 16.2 대회와드
4min AMRAP:
25 Toes-to-Bar
50 Double-Unders
15 Squat Cleans (54/38kg)
(if completed, 4 more min with heavier weight)
혼합 약 12분
0
Open 16.3 대회와드
7min AMRAP:
10 Power Snatches (35/25kg)
3 Bar Muscle-ups
혼합 약 7분
0
Open 16.4 대회와드
13min AMRAP:
55 Deadlifts (102.5/70kg)
55 Wall Balls (9/6kg)
55 Cal Row
55 Handstand Push-ups
혼합 약 13분
0
Open 16.5 대회와드
21-18-15-12-9-6-3 reps for time:
Thrusters (42.5/30kg)
Bar-facing Burpees
혼합 약 20분
0
Open 17.2 대회와드
12min AMRAP:
2 rounds:
50ft DB Walking Lunge (22.5/15kg)
16 Toes-to-Bar
8 DB Power Cleans
Then:
50ft DB Walking Lunge
16 Bar Muscle-ups
8 DB Power Cleans
혼합 약 12분
0
Open 17.3 대회와드
8min AMRAP:
3 Snatches (55/35kg)
3 Bar Muscle-ups
3 Snatches (75/50kg)
3 BMU
3 Snatches (100/65kg)
3 BMU
3 Snatches (120/75kg)
3 BMU
Max Snatches (142.5/90kg)
혼합 약 8분
0
Open 17.4 대회와드
13min AMRAP:
55 Deadlifts (102.5/70kg)
55 Wall Balls (9/6kg)
55 Cal Row
55 Handstand Push-ups
혼합 약 13분
0
Open 17.5 대회와드
10 rounds for time (40min cap):
9 Thrusters (42.5/30kg)
35 Double-Unders
혼합 약 20분
0
Open 18.2 대회와드
1-2-3-4-5-6-7-8-9-10 reps for time:
Sqaut Cleans (61/43kg)
Bar-facing Burpees
Then: 1-rep-max Clean
혼합 약 12분
0
Open 18.3 대회와드
2 rounds for time (14min cap):
100 Double-Unders
20 Overhead Squats (52.5/35kg)
100 Double-Unders
12 Ring Muscle-ups
100 Double-Unders
20 DB Snatches (22.5/15kg)
100 Double-Unders
12 Bar Muscle-ups
혼합 약 14분
0
Open 18.4 대회와드
For time (9min cap):
21-15-9:
Deadlifts (102.5/70kg)
Handstand Push-ups
Then: 21-15-9:
Deadlifts (142.5/95kg)
HSPU (strict)
혼합 약 9분
0
Open 18.5 대회와드
7min AMRAP:
3 Thrusters (43/29kg)
3 Chest-to-Bar Pull-ups
6 Thrusters
6 C2B
9 Thrusters
9 C2B
...
혼합 약 7분
0
Open 19.2 대회와드
25min AMRAP:
8 Toes-to-Bar
10 DB Hang Clean & Jerks (22.5/15kg)
14/12 Cal Bike
혼합 약 25분
0
Open 19.3 대회와드
For time (10min cap):
200ft DB Overhead Walking Lunge (22.5/15kg)
50 DB Box Step-ups (24/20 inch)
50 Strict HSPU
200ft HS Walk
혼합 약 10분
0
Open 19.4 대회와드
3 rounds for time (12min cap):
10m HS Walk
10 DB Power Snatches (22.5/15kg) each arm
50ft DB Overhead Walking Lunge
혼합 약 10분
0
Open 19.5 대회와드
For time (33min cap):
33 Thrusters (42.5/30kg)
33 Chest-to-Bar Pull-ups
33 Thrusters
33 C2B
혼합 약 20분
0
Open 20.2 대회와드
20min AMRAP:
4 DB Thrusters (22.5/15kg)
6 Toes-to-Bar
24 Double-Unders
혼합 약 20분
0
Open 20.3 대회와드
For time (10min cap):
21-15-9:
Deadlifts (102.5/70kg)
Handstand Push-ups
Then: 21-15-9:
Deadlifts (142.5/95kg)
Strict HSPU
혼합 약 10분
0
Open 20.4 대회와드
For time (20min cap):
30 Box Jumps (24/20 inch)
15 Clean & Jerks (52.5/35kg)
30 Box Jumps
15 C&J (70/47.5kg)
30 Box Jumps
10 C&J (88.5/61kg)
30 Box Jumps
10 C&J (102.5/70kg)
30 Box Jumps
5 C&J (120/80kg)
웨이트 약 18분
0
Open 20.5 대회와드
For time (20min cap):
40 Muscle-ups
80 Cal Row
120 Wall Balls (9/6kg)
혼합 약 20분
0
Open 21.2 대회와드
For time (10min cap):
3 rounds:
10 DB Snatches (22.5/15kg) each arm
14 DB Walking Lunges
21 DB Facing Burpees
Then: 3 rounds:
10 DB Snatches (30/20kg) each arm
14 DB Lunges
21 DB Facing Burpees
혼합 약 10분
0
Open 21.3 대회와드
For time (15min cap):
225/135lb Front Squat x1
30 Toes-to-Bar
15 Thrusters (42.5/30kg)
225/135lb FS x2
30 TTB
15 Thrusters
225/135lb FS x3
30 TTB
15 Thrusters
혼합 약 15분
0
Open 22.2 대회와드
For time (20min cap):
3 rounds:
1 rope climb
10 DB Hang Snatch (22.5/15kg) each
14 Push-ups
3 rounds:
3 rope climbs
10 DB Hang Snatch
14 Hand-release Push-ups
Then: Max-rep sets
혼합 약 18분
0
Open 22.3 대회와드
For time (20min cap):
21-15-9:
Thruster (42.5/30kg)
C2B Pull-ups
21-15-9:
Thrusters (52.5/35kg)
Bar Muscle-ups
혼합 약 18분
0
Open 23.2 대회와드
For time (15min cap):
5 rounds:
10 Toes-to-Bar
10 DB Box Step-overs (22.5/15kg, 24/20 inch)
5 Squat Cleans (62.5/42.5kg)
Then: 5 rounds:
10 TTB
10 DB Box Step-overs
5 Squat Cleans (80/55kg)
혼합 약 15분
0
Open 23.3 대회와드
For time (10min cap):
10 Strict HSPU
10 Strict Pull-ups
8 Kipping HSPU
8 C2B Pull-ups
6 Push Jerks (80/55kg)
6 Bar Muscle-ups
4 Push Jerks (102.5/70kg)
4 BMU
2 Push Jerks (120/80kg)
2 BMU
혼합 약 10분
0
Open 24.2 대회와드
For time (20min cap):
3 rounds:
10 Pull-ups
10 DB Deadlifts (2x22.5/15kg)
10 Burpee Box Jump-overs (24/20 inch)
Then: 3 rounds:
10 C2B Pull-ups
10 DB Deadlifts (2x30/20kg)
10 BBJO
혼합 약 18분
0
Open 24.3 대회와드
For time (15min cap):
70 Cal Row
70 Wall Balls (9/6kg)
70 Cal Row
혼합 약 15분
0
EMOM 12 - Snatch 일반
EMOM 12min:
Odd: 3 Power Snatches (70% 1RM)
Even: 3 Overhead Squats (70% 1RM)
웨이트 약 12분
0
Rowing Annie 일반
50-40-30-20-10 reps for time:
Cal Row
Sit-ups
혼합 약 15분
0
Heavy Fran 일반
21-15-9 reps for time:
Thrusters (60/42.5kg)
Pull-ups
혼합 약 10분
0
Bike Annie 일반
50-40-30-20-10 reps for time:
Cal Bike
Sit-ups
혼합 약 15분
0
5 rounds Cindy 일반
For time:
5 rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
짐네스틱 약 5분
0
Kettlebell Grace 일반
30 KB Clean & Jerks for time (32/24kg)
웨이트 약 8분
0
Power Clean & Jerk EMOM 일반
EMOM 10min:
2 Power Clean & Jerk (80% 1RM)
웨이트 약 10분
0
Gymnastics Complex 일반
5 rounds for time:
10 Strict Pull-ups
10 Strict HSPU
20 Ring Dips
짐네스틱 약 20분
0
Row & Thrusters 일반
5 rounds for time:
15/12 Cal Row
10 Thrusters (42.5/30kg)
혼합 약 15분
0
Bike & Burpees 일반
5 rounds for time:
20/15 Cal Bike
15 Burpees
혼합 약 20분
0
Double Under Practice 일반
10 rounds for time:
30 Double-Unders
15 Box Jumps (24/20 inch)
유산소 약 15분
0
Deadlift & Box Jump 일반
5 rounds for time:
15 Deadlifts (102.5/70kg)
20 Box Jumps (24/20 inch)
웨이트 약 20분
0
Wall Ball & Pull-up 일반
For time:
100 Wall Balls (9/6kg)
100 Pull-ups
(partition as needed)
혼합 약 20분
0
800m Run & Cindy 일반
For time:
800m Run
10 rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats)
800m Run
혼합 약 25분
0
Squat Clean Ladder 일반
Every 2min:
1 Squat Clean (60kg)
1 Squat Clean (70kg)
1 Squat Clean (80kg)
1 Squat Clean (90kg)
1 Squat Clean (100kg)
(increase weight until fail)
웨이트 약 15분
0
Muscle-up Practice 일반
EMOM 10min:
Odd: 3-5 Muscle-ups
Even: 10 Ring Dips
짐네스틱 약 10분
0
KB Complex 일반
5 rounds for time:
10 KB Swings (32/24kg)
10 KB Goblet Squats
10 KB Push Press (each arm)
10 KB Rows (each arm)
웨이트 약 20분
0
Running & Pullups 일반
5 rounds for time:
400m Run
25 Pull-ups
혼합 약 25분
0
Overhead Squat Practice 일반
EMOM 12min:
Every 2min: 5 Overhead Squats (increase weight)
웨이트 약 12분
0
GHD Tabata 일반
Tabata (8x20sec on/10sec off) each:
GHD Sit-ups
Hip Extensions
짐네스틱 약 10분
0
Hero Combo 일반
For time:
1 mile Run
50 Thrusters (42.5/30kg)
50 Pull-ups
혼합 약 30분
0
Chipper 100 일반
For time:
100 Double-Unders
80 Sit-ups
60 KB Swings (24/16kg)
40 Pull-ups
20 Burpees
혼합 약 25분
0
Snatch Complex 일반
Every 90sec for 15min:
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
웨이트 약 15분
0
Push Press Ladder 일반
EMOM 10min:
5 Push Press (build to heavy set)
웨이트 약 10분
0
Box Jump & DU 일반
10 rounds for time:
10 Box Jumps (24/20 inch)
20 Double-Unders
유산소 약 12분
0
Gymnastics Chipper 일반
For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Air Squats
50 Dips
50 Toes-to-Bar
짐네스틱 약 25분
0
Clean Complex 일반
Every 2min for 12min:
1 Hang Power Clean
1 Power Clean
1 Squat Clean
웨이트 약 12분
0
Assault Bike Intervals 일반
10 rounds:
30sec Max Cal Bike
30sec Rest
→ Score = total calories
유산소 약 10분
0
Handstand Work 일반
EMOM 10min:
Odd: 5 Strict HSPU
Even: 30sec Handstand Hold
짐네스틱 약 10분
0
Rowing Chipper 일반
For time:
2000m Row
50 Burpees
2000m Row
유산소 약 30분
1
DB Complex 일반
5 rounds for time:
12 DB Deadlifts (2x22.5/15kg)
10 DB Hang Power Cleans
8 DB Push Press
6 DB Thrusters
웨이트 약 18분
0
Sprint Intervals 일반
8 rounds:
200m Run Sprint
Rest 1min
→ Score = fastest 200m
유산소 약 20분
0
Barbell Complex 일반
5 rounds (no rest between movements):
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
(same barbell, build weight each round)
웨이트 약 20분
0
Ring Work 일반
EMOM 12min:
Minute 1: 5 Ring Muscle-ups
Minute 2: 10 Ring Dips
Minute 3: 15 Ring Rows
짐네스틱 약 12분
0
Squat Ladder 일반
Every 3min for 15min:
5 Back Squats (build to heavy set)
Score = heaviest set
웨이트 약 15분
0
Open 15.1 대회와드
9min AMRAP:
15 Toes-to-Bar
10 Deadlifts (102.5/70kg)
5 Snatches (102.5/70kg)
혼합 약 9분
0
Open 15.1A 대회와드
6min to establish 1RM Clean & Jerk
웨이트 약 6분
0
Open 15.2 대회와드
Every 3min for AMRAP:
2 Overhead Squats (60/42.5kg)
2 Chest-to-Bar Pull-ups
4 OHS
4 C2B
...(add 2 each round)
혼합 약 12분
0
Open 15.3 대회와드
14min AMRAP:
7 Muscle-ups
50 Wall Balls (9/6kg)
100 Double-Unders
혼합 약 14분
0
Open 15.4 대회와드
8min AMRAP:
3 HSPU
3 Cleans (102.5/70kg)
6 HSPU
3 Cleans
9 HSPU
3 Cleans
...(add 3 HSPU each round)
혼합 약 8분
0
Open 15.5 대회와드
27-21-15-9 reps for time:
Row (Calories)
Thrusters (42.5/30kg)
혼합 약 15분
0
Open 16.1 대회와드
20min AMRAP:
25ft Overhead Walking Lunge (42.5/30kg)
8 Burpees over Bar
25ft Overhead Walking Lunge
8 Chest-to-Bar Pull-ups
혼합 약 20분
0
Open 16.2 대회와드
4min AMRAP:
25 Toes-to-Bar
50 Double-Unders
15 Squat Cleans (54/38kg)
(completed→4 more min, heavier weight)
혼합 약 12분
0
Open 16.3 대회와드
7min AMRAP:
10 Power Snatches (35/25kg)
3 Bar Muscle-ups
혼합 약 7분
0
Open 16.4 대회와드
13min AMRAP:
55 Deadlifts (102.5/70kg)
55 Wall Balls (9/6kg)
55 Cal Row
55 Handstand Push-ups
혼합 약 13분
0
Open 16.5 대회와드
21-18-15-12-9-6-3 reps for time:
Thrusters (42.5/30kg)
Bar-facing Burpees
혼합 약 20분
0
Open 17.1 대회와드
For time (20min cap):
10 DB Snatches (22.5/15kg) R
15 Burpee Box Jump-Overs (24/20 inch)
20 DB Snatches L
15 BBJO
30 DB Snatches alternating
15 BBJO
40 DB Snatches
15 BBJO
50 DB Snatches
15 BBJO
혼합 약 18분
0
Open 17.2 대회와드
12min AMRAP:
2 rounds:
50ft DB Walking Lunge (22.5/15kg)
16 Toes-to-Bar
8 DB Power Cleans
Then:
50ft DB Walking Lunge
16 Bar Muscle-ups
8 DB Power Cleans
혼합 약 12분
0
Open 17.3 대회와드
8min AMRAP:
3 Snatches (55/35kg)
3 Bar Muscle-ups
3 Snatches (75/50kg)
3 BMU
3 Snatches (100/65kg)
3 BMU
...
혼합 약 8분
0
Open 17.4 대회와드
13min AMRAP:
55 Deadlifts (102.5/70kg)
55 Wall Balls (9/6kg)
55 Cal Row
55 Handstand Push-ups
혼합 약 13분
0
Open 17.5 대회와드
10 rounds for time (40min cap):
9 Thrusters (42.5/30kg)
35 Double-Unders
혼합 약 20분
0
Open 18.1 대회와드
20min AMRAP:
8 Toes-to-Bar
10 DB Hang Clean & Jerks (22.5/15kg)
14/12 Cal Row
혼합 약 20분
0
Open 18.2 대회와드
1-2-3-4-5-6-7-8-9-10 reps for time:
Sqat Cleans (61/43kg)
Bar-facing Burpees
Then: 1RM Clean
혼합 약 12분
0
Open 18.3 대회와드
2 rounds for time (14min cap):
100 Double-Unders
20 OHS (52.5/35kg)
100 Double-Unders
12 Ring Muscle-ups
100 Double-Unders
20 DB Snatches (22.5/15kg)
100 Double-Unders
12 Bar Muscle-ups
혼합 약 14분
0
Open 18.4 대회와드
For time (9min cap):
21-15-9:
Deadlifts (102.5/70kg)
HSPU
Then: 21-15-9:
Deadlifts (142.5/95kg)
Strict HSPU
혼합 약 9분
0
Open 18.5 대회와드
7min AMRAP:
3 Thrusters (43/29kg)
3 C2B Pull-ups
6 Thrusters
6 C2B
9 Thrusters
9 C2B
...
혼합 약 7분
0
Open 19.1 대회와드
15min AMRAP:
19 Wall Balls (9/6kg)
19 Cal Row
혼합 약 15분
0
Open 19.2 대회와드
25min AMRAP:
8 Toes-to-Bar
10 DB Hang Clean & Jerks (22.5/15kg)
14/12 Cal Bike
혼합 약 25분
0
Open 19.3 대회와드
For time (10min cap):
200ft DB OH Walking Lunge (22.5/15kg)
50 DB Box Step-ups (24/20 inch)
50 Strict HSPU
200ft HS Walk
혼합 약 10분
0
Open 19.4 대회와드
3 rounds for time (12min cap):
10m HS Walk
10 DB Power Snatches each arm (22.5/15kg)
50ft DB OH Walking Lunge
혼합 약 10분
0
Open 19.5 대회와드
For time (33min cap):
33 Thrusters (42.5/30kg)
33 C2B Pull-ups
33 Thrusters
33 C2B
혼합 약 20분
0
Open 20.1 대회와드
10 rounds for time (15min cap):
8 Ground-to-Overhead (42.5/30kg)
10 Bar-facing Burpees
혼합 약 14분
0
Open 20.2 대회와드
20min AMRAP:
4 DB Thrusters (22.5/15kg)
6 Toes-to-Bar
24 Double-Unders
혼합 약 20분
0
Open 20.3 대회와드
For time (10min cap):
21-15-9:
Deadlifts (102.5/70kg)
HSPU
Then: 21-15-9:
Deadlifts (142.5/95kg)
Strict HSPU
혼합 약 10분
0
Open 20.4 대회와드
For time (20min cap):
30 Box Jumps (24/20 inch)
15 C&J (52.5/35kg)
30 Box Jumps
15 C&J (70/47.5kg)
30 Box Jumps
10 C&J (88.5/61kg)
30 Box Jumps
10 C&J (102.5/70kg)
30 Box Jumps
5 C&J (120/80kg)
웨이트 약 18분
0
Open 20.5 대회와드
For time (20min cap):
40 Muscle-ups
80 Cal Row
120 Wall Balls (9/6kg)
혼합 약 20분
0
Open 21.1 대회와드
15min AMRAP:
Double-Unders & Sit-ups
(Start 3 DU+3 SU, add 3 each round)
혼합 약 15분
0
Open 21.2 대회와드
For time (10min cap):
3 rounds:
10 DB Snatches each arm (22.5/15kg)
14 DB Walking Lunges
21 DB Facing Burpees
Then 3 rounds heavier
혼합 약 10분
0
Open 21.3 대회와드
For time (15min cap):
225/135lb Front Squat x1
30 TTB
15 Thrusters (42.5/30kg)
(x2, x3 FS each round)
혼합 약 15분
0
Open 22.1 대회와드
15min AMRAP:
3 Wall Walks
12 DB Snatches (22.5/15kg)
15 Box Jump-Overs (24/20 inch)
혼합 약 15분
0
Open 22.2 대회와드
For time (20min cap):
3 rounds:
1 Rope Climb
10 DB Hang Snatch each (22.5/15kg)
14 Push-ups
Then 3 rounds:
3 Rope Climbs
10 DB Hang Snatch
14 HR Push-ups
혼합 약 18분
0
Open 22.3 대회와드
For time (20min cap):
21-15-9:
Thrusters (42.5/30kg)
C2B Pull-ups
21-15-9:
Thrusters (52.5/35kg)
Bar Muscle-ups
혼합 약 18분
0
Open 23.1 대회와드
For time (15min cap):
60 Cal Row
50 Toes-to-Bar
40 Wall Balls (9/6kg)
30 Cleans (60/42.5kg)
20 Muscle-ups
혼합 약 15분
0
Open 23.2 대회와드
For time (15min cap):
5 rounds:
10 TTB
10 DB Box Step-overs (22.5/15kg, 24/20in)
5 Squat Cleans (62.5/42.5kg)
Then 5 rounds heavier (80/55kg)
혼합 약 15분
0
Open 23.3 대회와드
For time (10min cap):
10 Strict HSPU
10 Strict Pull-ups
8 Kipping HSPU
8 C2B
6 Push Jerks (80/55kg)
6 Bar Muscle-ups
4 Push Jerks (102.5/70kg)
4 BMU
2 Push Jerks (120/80kg)
2 BMU
혼합 약 10분
0
Open 24.1 대회와드
AMRAP 15min:
4 Lateral Burpees over DB
6 DB Deadlifts (2×22.5/15kg)
8 DB Power Cleans
10 DB Front Squats
혼합 약 15분
0
Open 24.2 대회와드
For time (20min cap):
3 rounds:
10 Pull-ups
10 DB Deadlifts (2×22.5/15kg)
10 Burpee Box Jump-overs
Then 3 rounds:
10 C2B
10 DB Deadlifts (2×30/20kg)
10 BBJO
혼합 약 18분
0
Open 24.3 대회와드
For time (15min cap):
70 Cal Row
70 Wall Balls (9/6kg)
70 Cal Row
혼합 약 15분
0
Open 25.1 대회와드
AMRAP 15min:
3 Pull-ups
6 Push-ups
9 Air Squats
(add 3 reps each round)
짐네스틱 약 15분
0
Open 25.2 대회와드
For time (15min cap):
21-15-9:
Thrusters (42.5/30kg)
Bar-facing Burpees
혼합 약 12분
0
Open 25.3 대회와드
For time (15min cap):
50 Cal Row
40 Deadlifts (70/47.5kg)
30 Box Jumps (24/20 inch)
20 Pull-ups
10 Snatches (70/47.5kg)
혼합 약 15분
0
Open 26.1 대회와드
AMRAP 15min:
5 Wall Walks
15 DB Snatches (22.5/15kg)
20 Box Jump-Overs (24/20 inch)
혼합 약 15분
0
Open 26.2 대회와드
For time (20min cap):
21-15-9:
Clean & Jerks (60/42.5kg)
Toes-to-Bar
21-15-9:
Clean & Jerks (80/55kg)
Bar Muscle-ups
혼합 약 18분
0
Open 26.3 대회와드
For time (15min cap):
80 Cal Bike
60 Wall Balls (9/6kg)
40 Pull-ups
20 Squat Snatches (60/42.5kg)
혼합 약 15분
0
Team Fran 팀와드
2인 팀 for time:
21-15-9 reps:
Thrusters (42.5/30kg)
Pull-ups
(동시에 진행, 파트너 교대 가능)
혼합 약 10분
0
Team Murph 팀와드
2인 팀 for time:
1 mile Run (함께)
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run (함께)
(Pull-ups/Push-ups/Squats 파트너 교대)
혼합 약 35분
0
Team Open 22.1 팀와드
2인 팀 15min AMRAP:
3 Wall Walks (교대)
12 DB Snatches (22.5/15kg) (교대)
15 Box Jump-Overs (동시)
One partner works at a time
혼합 약 15분
0
Team Grace 팀와드
2인 팀 for time:
60 Clean & Jerks (60/42.5kg)
(교대로 진행, 바 내려놓기 가능)
웨이트 약 6분
0
Team Helen 팀와드
2인 팀 3 rounds for time:
400m Run (함께)
21 KB Swings (24/16kg) (교대)
12 Pull-ups (교대)
혼합 약 15분
0
Team Cindy 팀와드
2인 팀 AMRAP 20min:
5 Pull-ups
10 Push-ups
15 Air Squats
(한 명 작업, 한 명 휴식 교대)
짐네스틱 약 20분
0
Team Karen 팀와드
2인 팀 for time:
150 Wall Balls (9/6kg)
(교대로 진행)
웨이트 약 10분
0
Team DT 팀와드
2인 팀 5 rounds for time:
12 Deadlifts (70/47.5kg)
9 Hang Power Cleans
6 Push Jerks
(교대로 진행)
웨이트 약 18분
0
Team Annie 팀와드
2인 팀 for time:
50-40-30-20-10:
Double-Unders
Sit-ups
(교대로 진행)
혼합 약 12분
0
Team 칩퍼 팀와드
2인 팀 for time:
100 Cal Row
80 Wall Balls (9/6kg)
60 Box Jumps (24/20 inch)
40 Pull-ups
20 Clean & Jerks (60/42.5kg)
(교대 진행, 한 명 작업 시 한 명 휴식)
혼합 약 25분
0
Team Rowing 팀와드
2인 팀 for time:
2000m Row
(500m씩 교대)
유산소 약 15분
0
Team AMRAP 20 팀와드
2인 팀 AMRAP 20min:
200m Run (함께)
10 Synchro Burpees
20 KB Swings (32/24kg) (교대)
30 Air Squats (교대)
혼합 약 20분
0
Team Fight Gone Bad 팀와드
2인 팀 3 rounds (1min each, 1min rest):
Wall Balls / Sumo DL HP / Box Jumps / Push Press / Row
(파트너 교대로 각 스테이션)
혼합 약 25분
0
Team Filthy Fifty 팀와드
2인 팀 for time:
50 Box Jumps / 50 Jumping Pull-ups / 50 KB Swings
50 Lunges / 50 KTE / 50 Push Press
50 Back Ext / 50 Wall Balls / 50 Burpees / 50 DU
(교대 진행)
혼합 약 35분
0
Synchro Burpee & Thruster 팀와드
2인 팀 AMRAP 15min:
10 Synchronized Burpees
20 Thrusters (42.5/30kg) (교대)
30 Double-Unders (교대)
혼합 약 15분
0
Team Open 15.1 팀와드
2인 팀 9min AMRAP:
15 Toes-to-Bar (교대)
10 Deadlifts (102.5/70kg) (교대)
5 Snatches (102.5/70kg) (교대)
한 명 작업, 한 명 휴식
혼합 약 9분
0
Team Open 15.2 팀와드
2인 팀 Every 3min AMRAP:
2 Synchronized OHS (60/42.5kg)
2 Synchronized C2B Pull-ups
4 Synchro OHS
4 Synchro C2B
...(add 2 each round)
혼합 약 12분
0
Team Open 15.3 팀와드
2인 팀 14min AMRAP:
7 Muscle-ups (교대)
50 Wall Balls (9/6kg) (교대)
100 Double-Unders (교대)
한 명 작업, 한 명 휴식
혼합 약 14분
0
Team Open 16.1 팀와드
2인 팀 20min AMRAP:
25ft Synchro OH Walking Lunge (42.5/30kg)
8 Synchro Burpees over Bar
25ft Synchro OH Walking Lunge
8 Synchro C2B Pull-ups
혼합 약 20분
0
Team Open 16.2 팀와드
2인 팀 4min AMRAP:
25 Synchro Toes-to-Bar
50 Double-Unders (교대)
15 Squat Cleans (54/38kg) (교대)
(completed → 4 more min)
혼합 약 12분
0
Team Open 16.3 팀와드
2인 팀 7min AMRAP:
10 Power Snatches (35/25kg) (교대)
3 Synchro Bar Muscle-ups
혼합 약 7분
0
Team Open 17.1 팀와드
2인 팀 For time (20min cap):
10 DB Snatches R (교대)
15 Synchro Burpee Box Jump-Overs
20 DB Snatches L (교대)
15 Synchro BBJO
30 DB Snatches alt (교대)
15 Synchro BBJO
40+50 DB Snatches (교대)
15 Synchro BBJO each
혼합 약 18분
0
Team Open 17.2 팀와드
2인 팀 12min AMRAP:
50ft Synchro DB Walking Lunge (22.5/15kg)
16 Synchro Toes-to-Bar
8 DB Power Cleans (교대)
Then:
50ft Synchro DB Walking Lunge
16 Synchro Bar Muscle-ups
8 DB Power Cleans (교대)
혼합 약 12분
0
Team Open 17.3 팀와드
2인 팀 8min AMRAP:
3 Synchro Snatches (55/35kg)
3 Synchro Bar Muscle-ups
3 Synchro Snatches (75/50kg)
3 Synchro BMU
...(weight increases)
혼합 약 8분
0
Team Open 18.1 팀와드
2인 팀 20min AMRAP:
8 Synchro Toes-to-Bar
10 DB Hang Clean & Jerks (22.5/15kg) (교대)
14/12 Cal Row (교대)
혼합 약 20분
0
Team Open 18.2 팀와드
2인 팀 For time:
1-2-3-4-5-6-7-8-9-10:
Synchro Squat Cleans (61/43kg)
Synchro Bar-facing Burpees
Then: 1RM Clean each
혼합 약 14분
0
Team Open 18.3 팀와드
2인 팀 14min AMRAP:
2 rounds:
100 Double-Unders (교대)
20 OHS (52.5/35kg) (교대)
100 Double-Unders
12 Synchro Ring Muscle-ups
100 Double-Unders
20 DB Snatches (교대)
100 Double-Unders
12 Synchro Bar Muscle-ups
혼합 약 14분
0
Team Open 19.1 팀와드
2인 팀 15min AMRAP:
19 Synchro Wall Balls (9/6kg)
19 Cal Row (교대)
혼합 약 15분
0
Team Open 19.2 팀와드
2인 팀 25min AMRAP:
8 Synchro Toes-to-Bar
10 DB Hang C&J (22.5/15kg) (교대)
14/12 Cal Bike (교대)
혼합 약 25분
0
Team Open 19.3 팀와드
2인 팀 For time (10min cap):
200ft Synchro DB OH Walking Lunge
50 DB Box Step-ups (교대)
50 Strict HSPU (교대)
200ft HS Walk (교대)
혼합 약 10분
0
Team Open 20.1 팀와드
2인 팀 10 rounds for time (15min cap):
8 Ground-to-Overhead (42.5/30kg) (교대)
10 Synchro Bar-facing Burpees
혼합 약 14분
0
Team Open 20.2 팀와드
2인 팀 20min AMRAP:
4 Synchro DB Thrusters (22.5/15kg)
6 Synchro Toes-to-Bar
24 Double-Unders (교대)
혼합 약 20분
0
Team Open 20.3 팀와드
2인 팀 For time (10min cap):
21-15-9 Synchro:
Deadlifts (102.5/70kg)
HSPU
Then 21-15-9 Synchro:
Deadlifts (142.5/95kg)
Strict HSPU
혼합 약 10분
0
Team Open 21.1 팀와드
2인 팀 15min AMRAP:
Double-Unders & Sit-ups
(3+3 시작, 3씩 증가)
한 명 DU, 한 명 Sit-ups 동시진행
혼합 약 15분
0
Team Open 21.2 팀와드
2인 팀 For time (10min cap):
3 rounds:
10 DB Snatches each arm (22.5/15kg) (교대)
14 Synchro DB Walking Lunges
21 Synchro DB Facing Burpees
Then 3 rounds heavier
혼합 약 10분
0
Team Open 21.3 팀와드
2인 팀 For time (15min cap):
Synchro Front Squats x1
30 Synchro TTB
15 Thrusters (교대)
(x2, x3 FS each round)
혼합 약 15분
0
Team Open 22.1 팀와드
2인 팀 15min AMRAP:
3 Synchro Wall Walks
12 DB Snatches (22.5/15kg) (교대)
15 Synchro Box Jump-Overs (24/20 inch)
혼합 약 15분
0
Team Open 22.2 팀와드
2인 팀 For time (20min cap):
3 rounds:
1 Synchro Rope Climb
10 DB Hang Snatch each (교대)
14 Synchro Push-ups
Then 3 rounds:
3 Synchro Rope Climbs
10 DB Hang Snatch (교대)
14 Synchro HR Push-ups
혼합 약 18분
0
Team Open 22.3 팀와드
2인 팀 For time (20min cap):
21-15-9 Synchro:
Thrusters (42.5/30kg)
C2B Pull-ups
21-15-9 Synchro:
Thrusters (52.5/35kg)
Bar Muscle-ups
혼합 약 18분
0
Team Open 23.1 팀와드
2인 팀 For time (15min cap):
60 Cal Row (교대)
50 Synchro Toes-to-Bar
40 Wall Balls (교대)
30 Cleans (60/42.5kg) (교대)
20 Synchro Muscle-ups
혼합 약 15분
0
Team Open 23.2 팀와드
2인 팀 For time (15min cap):
5 rounds:
10 Synchro TTB
10 DB Box Step-overs (교대)
5 Squat Cleans (62.5/42.5kg) (교대)
Then 5 rounds heavier
혼합 약 15분
0
Team Open 23.3 팀와드
2인 팀 For time (10min cap):
10 Synchro Strict HSPU
10 Synchro Strict Pull-ups
8 Synchro Kipping HSPU
8 Synchro C2B
6 Push Jerks (교대)
6 Synchro Bar Muscle-ups
...
혼합 약 10분
0
Team Open 24.1 팀와드
2인 팀 AMRAP 15min:
4 Synchro Lateral Burpees over DB
6 Synchro DB Deadlifts (2×22.5/15kg)
8 DB Power Cleans (교대)
10 Synchro DB Front Squats
혼합 약 15분
0
Team Open 24.2 팀와드
2인 팀 For time (20min cap):
3 rounds:
10 Synchro Pull-ups
10 DB Deadlifts (교대)
10 Synchro Burpee Box Jump-overs
Then 3 rounds:
10 Synchro C2B
10 DB Deadlifts (교대)
10 Synchro BBJO
혼합 약 18분
0
Team Open 24.3 팀와드
2인 팀 For time (15min cap):
70 Cal Row (교대)
70 Synchro Wall Balls (9/6kg)
70 Cal Row (교대)
혼합 약 15분
0
Team Open 25.1 팀와드
2인 팀 AMRAP 15min:
3 Synchro Pull-ups
6 Synchro Push-ups
9 Synchro Air Squats
(add 3 each round)
짐네스틱 약 15분
0
Team Open 25.2 팀와드
2인 팀 For time (15min cap):
21-15-9 Synchro:
Thrusters (42.5/30kg)
Bar-facing Burpees
혼합 약 12분
0
Team Open 25.3 팀와드
2인 팀 For time (15min cap):
50 Cal Row (교대)
40 Deadlifts (70/47.5kg) (교대)
30 Synchro Box Jumps
20 Synchro Pull-ups
10 Snatches (교대)
혼합 약 15분
0