569

Saturday 241207

[ 수원 ]

AMRAP : 15 MIN

100/75 Row
30 Box Jump ( 24/20 )
30 Jumping Pull up
30 Kettlebell Swing ( 24/16 )
30 Lunge
30 Knee to Elbow
30 Push Press ( 45/35 )
30 Back Extension
30 Wall Ball Shot ( 20/14 )
30 Burpee
30 Double under

A : 75/50 Row, 무게 자유, Toes to bar
B : Step up, Knee raise, x2 Single under
C : 50/35 Row, All 15 Reps

[ 압구정 ]

"CHAD 1000X"

Team of 2

For time of :

1000 Weighted Box Step up ( 50/35 )

A : 무게 자유
B : 750
C : 500

[ 잠실 ]

"Holleyman 2"

30 Rounds for time of :

5 Wall Ball Shot ( 20/14 )
3 Handstand Push up
1 Snatch ( 185/125 )

TIME CAP : 30 MIN

A : ( 135/95 )이상
B : ( 14/10 ), Mat Assist, ( 95/65 )
C : 무게 자유, Shoulder Press

@painstorms

568

Friday 241206

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row ( Cal )
9 Burpee Pull up

Scale : Jumping Pull up

[ 잠실 ]

For time of :

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Strict Chest to bar
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
Ring dip

TIME CAP : 15 MIN

A : Strict Pull up, Bar Dip
B : Band Assist
C : Push up

[ 수원 ]

AMRAP : 15 MIN

2 Inch Worm Push up
20 Sit up
30 Double under

4 Inch Worm Push up
20 Sit up
30 Double under

6 Inch Worm Push up
.
.
.

Scale : x2 Single under

567

Thursday 241205

[ 잠실 ]

Team of 2

3 Rounds for time of :

50/40 Row
40 Deadlift ( 155/105 )
30 Hang Power Clean
20 Push Jerk
10 Synchronized Burpee over the Barbell

A : ( 115/85 )
B : ( 75/55 )
C : 30/20, 무게 자유

[ 수원 ]

For time of :

15 - 12 - 9

Thruster ( 95/65 )
Pull up

Rest 5 minutes

12 - 9 - 6

Thruster
Pull up

Rest 5 minutes

9 - 6 - 3

Thruster
Pull up

A : 무게 자유
B : Assist Pull up
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

8 Toes to bar
10 Push up
12 Overhead Squat ( 45/35 )

A : 4 x ( 1 KR + 1 T2B )
B : Knee raise
C : 상담

@painstorms

566

Wednesday 241204

[ 수원 ]

1.

Shoulder Press

1 - 1 - 1 - 1 - 1

2.

Burpee Interval

Burpee over the barbell

7 Rounds

90 SEC ON
30 SEC OFF

[ 압구정 ]

Team of 2

I go, You go

As many rounds as possible in 15 minutes :

7 Deadlift ( 135/95 )
5 Hang Power Clean
3 Push Jerk

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

AMRAP : 20 MIN

100 Double under
100 Walking Lunge

A : 50 Double under
B : x3 Single under
C : 50 Walking Lunge

@painstorms

565

Tuesday 241203

[ 압구정 ]

As many rounds as possible in 15 minutes :

15 Medicine Ball Clean ( 20/14 )
15 Back Extension
1 Wall Walk

15 Medicine Ball Clean
15 Back Extension
2 Wall Walk

15
15
3
.
.

A : 무게 자유
B : x2 Inchworm Push up
C : 상담

[ 잠실 ]

4 Rounds

AMRAP : 3 MIN

30 Sit up
15 Hand Stand Walk
Max Reps Muscle up
Rest 1 MIN

A : 15 Handstand Push up, Bar Muscle up
B : Mat Assist, Chest to bar or Pull up
C : 20 Push up, Band Assist

[ 수원 ]

Team of 2

For time of :

1000/800 Row

Then,

I go, you go

10 Rounds of :

10 Toes to bar
10 Box Jump Over ( 30/24 )

Then,

1000/800 Row

A : 7 T2B, ( 24/20 )
B : 10 Knee raise, Step up over
C : 상담

564

Monday 241202

[ 잠실 ]

AMRAP : 15 MIN

100/75 Row
30 Box Jump ( 24/20 )
30 Jumping Pull up
30 Kettlebell Swing ( 24/16 )
30 Lunge
30 Knee to Elbow
30 Push Press ( 45/35 )
30 Back Extension
30 Wall Ball Shot ( 20/14 )
30 Burpee
30 Double under

A : 75/50 Row, 무게 자유, Toes to bar
B : 높이 자유, Knee raise, x2 Single under
C : 50/35 Row, All 15 Reps

[ 수원 ]

AMRAP : 12 MIN

1 Clean and Jerk ( 135/95 )
2 One Leg Squat, Alternating

2 Clean and Jerk
4 One Leg Squat, Alternating

3 Clean and Jerk
6 One Leg Squat, Alternating
.
.
.

A : 무게 자유
B : Jumping Lunge
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

30 Double under
6 Single Devil Press ( 50/35 )
1 Strict Chest to bar

30 Double under
6 Single Devil Press
2 Strict Chest to bar

30
6
3
.
.

A : Kipping
B : 50 Single, Pull up
C : 상담

@painstorms

563

Saturday 241130

[ 수원 ]

- 휴관 -

크로스핏 레벨2 세미나 참여로 이번주 토요일 수업 휴관합니다.
운동 하고 싶으신 분들은 저에게 따로 인스타 DM이나 카톡주세요.
양해 부탁드리며 죄송하고 감사합니다.

[ 압구정 ]

For time of :

100 Toes to bar
100 Box Jump ( 24/20 )
#Step down
100 Sit up
100 Wall Ball Shot ( 20/14 )

TIME CAP : 25 MIN

A : Knee raise, 무게 자유
B : Step up
C : 상담

[ 잠실 ]

- 휴관 -

주말 수업 휴관하여 죄송합니다.
최충희 코치님 아시아 챔피언십 대회 진출로 상해에 서포트 겸 응원하러 갑니다. 여러분들도 멀리서 응원해 주실 바랍니다!
오늘 휴관으로 인한 수업은 12월25일 10:00/11:30으로 대체됩니다.
감사합니다!

@painstorms

562

Friday 241129

[ 압구정 ]

"Strict Nate"

As many rounds as possible in 20 minutes :

2 Strict Muscle up
4 Strict Handstand push up
8 Kettlebell Swing ( 32/24 )

A : Functional, 2 BMU
B : 5 Pull up, 7 HSPU, 9 KBS
C : 4 Pull up, 8 Push up, 12 KBS

Compare to 240130

[ 잠실 ]

AMRAP : 15 MIN

20 Sit up
10 Dumbbell Snatch, alternating ( 50/35 )
10 Dumbbell Walking Lunge
1 Wall Walk

20 Sit up
10 Dumbbell Snatch, alternating
10 Dumbbell Walking Lunge
2 Wall Walk
.
.
.

A : 무게 자유
B : Half Wall Walk
C : Inchworm Push up

[ 수원 ]

“Hammer”

5 Rounds for time of :

5 Power Clean ( 135/95 )
10 Fornt Squat
5 Push Jerk
20 Pull up

Rest 90 seconds

A : 무게 자유
B : 15 Pull up
C : 10 Pull up

#스케일은 어시스트 풀업 가능

561

Thursday 241128

[ 잠실 ]

Team of 2

AMRAP : 18 MIN

A : 15 Pull up
20 Wall Ball Shot ( 20/14 )
B : 250 Row ( meter )

A : 10 Pull up / 15 WBS ( 무게 자유 )
B : Band Assist
C : 상담

[ 수원 ]

AMRAP : 16 MIN

12 Kettlebell Swing ( 24/16 )
4 RH Turkish Get up
12 Kettlebell Swing
4 LH Turkish Get up

Scale : 무게 자유

[ 압구정 ]

AMRAP : 5 MIN

25 Double under
5 Front Squat ( 135/95 )

Rest 5 minutes

AMRAP : 5 MIN

25 Double under
5 Hang Squat Clean ( 115/75 )

Rest 5 minutes

AMRAP : 5 MIN

25 Double under
5 Squat Clean ( 95/65 )

A : ( 115/75 ), ( 95/65 ), ( 75/55 )
B : 50 Single, 무게 자유
C : 상담

@painstorms

560

Wednesday 241127

[ 수원 ]

AMRAP : 20 MIN

20 Burpee
20 Squat
20 Box Jump Over ( 24/20 )
20 Squat
20 Toes to bar

A : Knee raise
B : Step up Over
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row ( Cal )
10 Inchworm Push up

Scale : 상담

Compare to 240321

[ 잠실 ]

1.

Hang Snatch

1 - 1 - 1 - 1 - 1

2.

5 Rounds for time of :

12 Deadlift ( 95/65 )
6 Overhead Squat
3 Hang Power Snatch

TIME CAP : 10 MIN

A : ( 75/55 )
B : 무게 자유
C : 상담

@painstorms

559

Tuesday 241126

[ 압구정 ]

As many rounds as possible in 18 minutes :

3 Bar Muscle up
5/5 Dumbbell Snatch ( 50/35 )
15 Squat

A : 5 Toes to bar
B : 5 Knee raise
C : 상담

[ 잠실 ]

5 Rounds for time of :

20 Double Under
15 Box Jump ( 24/20 )
20 Double Under
10 Burpee
20 Double Under
5 Burpee Box Jump

TIME CAP : 20 MIN

B : 높이 자유
C : x2 Single under

[ 수원 ]

Team of 2

For time of :

1000 Row
100 Wall Ball Shot ( 20/14 )
50 Hang Snatch ( 115/75 )
100 Wall Ball Shot
1000 Row

A : 둘 중 하나 무게 자유
B : 둘 다 무게 자유
C : 상담

558

Monday 241125

[ 잠실 ]

AMRAP : 18 MIN

1 Muscle up
10 Kettlebell Swing ( 24/16 )
20 Squat

2 Muscle up
10 Kettlebell Swing ( 24/16 )
20 Squat

3 Muscle up
.
.
.

A : Bar Muscle up
B : x2 Knee to Elbow or x2 Toes to bar, 무게
자유
C : x2 Knee raise

[ 수원 ]

1.

Bench Press

3 - 3 - 3 - 3 - 3

2.

AMRAP : 10 MIN

15 Push up
15 Box Jump ( 24/20 )

Scale : Step up

[ 압구정 ]

1.

Hang Power Clean

3 - 3 - 3 - 3 - 3

2.

10 Rounds for time of :

10 Burpee
30 Second Plank hold

TIME CAP : 15 MIN

Compare to 231113

@painstorms

557

Saturday 241123

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

"Hammer"

5 Rounds for time of :

5 Power Clean ( 135/95 )
10 Front Squat
5 Push Jerk
20 Pull up
Rest 90 Second

A : 무게 자유
B : 15 Pull up
C : 10 Pull up

Compare to 220526

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

80/60 Row ( Cal)
40 Burpee over the Barbell
20 Clean and Jerk ( 135/95 )

60/40 Row
30 Burpee over the Barbell
15 Clean and Jerk (185/125 )

40/20 Row
20 Burpee over the Barbell
Max reps Clean and Jerk ( 225/145 )

A : ( 115/75), ( 135/95 ), ( 185/125 )
B : ( 95/65 ), ( 115/75 ), ( 135/95 )
C : ( 75/55 ), ( 95/65 ), ( 115/75 )
D : 상담

@painstorms

556

Friday 241122

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Deadlift ( 135/95 )
10 Box Jump ( 24/20 )
10 Handstand push up

A : Mat Assist
B : Step up, Push up
C : 상담

Compare to 240405

[ 잠실 ]

For time of :

15 Back Squat ( Body Weight )
200 Run
40 Back Extension
40 Walking Lunge
400 Row
40 Walking Lunge
40 Back Extension
200 Run
15 Back Squat

A : ( 80~90% )
B : ( 60~80% )
C : 상담

[ 수원 ]

For time of :

21 Chest to bar
6 Squat Clean ( 205/135 )

18 Chest to bar
5 Squat Clean

15 Chest to bar
4 Squat Clean

12 Chest to bar
3 Squat Clean

9 Chest to bar
2 Squat Clean

6 Chest to bar
1 Squat Clean

3 Chest to bar

A : Pull up, ( 185/115 )
B : Assist Pull up, 무게 자유, 10-8-6-4-2-1
C : 상담

555

Thursday 241121

[ 잠실 ]

10 Rounds for time of :

10 Pull up
15 Wall Ball Shot ( 20/14 )
20 Sit up

TIME CAP : 18 MIN

A : 무게 자유
B : Band Assist
C : 상담

[ 수원 ]

3 Rounds for time of :

70 Sit up
70 Double under
400 Run

A : x2 Single under
B : 40 Sit up
C : 상담

겉 옷 챙겨오세요!

[ 압구정 ]

As many rounds as possible in 18 minutes :

15 Squat
10 Toes to bar
5 Hang Power Snatch ( 115/75 )

A : ( 95/65 )
B : Knee raise
C : 상담

@painstorms