2026 크로스핏 커뮤니티컵 와드 알아보기

작성일자 글쓴이

2026 크로스핏 커뮤니티컵 와드 중 일부를 정리했습니다. 커뮤니티컵 와드는 10개 레벨에 따라 각각 4개의 와드가 주어집니다. 레벨별 와드는 같은 계열에서 동작, 횟수, 무게 등이 바뀌게 됩니다. 여기서는 그중 일부 와드를 확인해보겠습니다.


2026 크로스핏 커뮤니티컵 와드

WOD 1

Level 1Level 5Level 10
2007 Hopper

For time:
1,000-meter row
Then,
5 rounds of:
10 ring rows
7 shoulder-to-overheads

Time cap: 20 minutes
♀ 35 lb (15 kg)
♂ 45 lb (20 kg)		2007 Hopper

For time:
1,000-meter row
Then,
5 rounds of:
15 pull-ups
7 shoulder-to-overheads

Time cap: 20 minutes
♀ 65 lb (29 kg)
♂ 95 lb (43 kg)		2007 Hopper

For time:
1,000-meter row
Then,
5 rounds of:
25 pull-ups
7 shoulder-to-overheads

Time cap: 20 minutes
♀ 85 lb (38 kg)
♂ 135 lb (61 kg)

WOD 2

Level 1~10
CrossFit Total

1-rep-max back squat
1-rep-max press
1-rep-max deadlift

WOD 3

Level 1Level 5Level 10
CrossFit Milpitas

For total reps, complete 3 rounds of as many reps as possible in 4 minutes of:
7 shuttle runs (50 feet)
9 sit-ups

In the time remaining, complete the following:
Round 1: As many snatches as possible
Round 2: As many overhead squats as possible
Round 3: As many squat snatches as possible

Time cap: 16 minutes
Rest 2 minutes between rounds.
One shuttle run is 25 feet down and 25 feet back.
Power snatch to overhead squat ok. 
♀ PVC
♂ PVC		CrossFit Milpitas

For total reps, complete 3 rounds of as many reps as possible in 4 minutes of:
10 shuttle runs (50 feet)
15 toes-to-bars

In the time remaining, complete the following:
Round 1: As many snatches as possible
Round 2: As many overhead squats as possible
Round 3: As many squat snatches as possible

Time cap: 16 minutes
Rest 2 minutes between rounds.
One shuttle run is 25 feet down and 25 feet back.
♀ 45 lb (20 kg)
♂ 65 lb (29 kg)		CrossFit Milpitas

For total reps, complete 3 rounds of as many reps as possible in 4 minutes of:
10 shuttle runs (50 feet)
21 toes-to-bars

In the time remaining, complete the following:
Round 1: As many snatches as possible
Round 2: As many overhead squats as possible
Round 3: As many squat snatches as possible

Time cap: 16 minutes
Rest 2 minutes between rounds.
One shuttle run is 25 feet down and 25 feet back.
♀ 95 lb (43 kg)
♂ 135 lb (61 kg)

WOD 4

Level 1Level 5Level 10
Iron House CrossFit

2 rounds for time of:
50 single-unders
50 air squats
50 alternating dumbbell snatches

Time cap: 20 minutes
♀ 10 lb (5 kg)
♂ 20 lb (10 kg)
Or lighter if needed. 		Iron House CrossFit

2 rounds for time of:
225 single-unders or 75 double-unders
100 air squats
50 alternating dumbbell snatches

Time cap: 20 minutes
♀ 20 lb (10 kg)
♂ 35 lb (15 kg)		Iron House CrossFit

2 rounds for time of:
150 double-unders
100 air squats
50 alternating dumbbell snatches

Time cap: 20 minutes
♀ 35 lb (15 kg)
♂ 50 lb (22.5 kg)


모든 레벨의 와드를 확인하시려면 크로스핏 게임즈 커뮤니티컵 페이지에서 가능합니다.