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  • 568

    Saturday 230128


    [ 수원 ]

    수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
    감사합니다.

    [ 압구정 ]

    As many rounds as possible in 20 minutes :

    250 Row
    10 Bench Press ( 155/85 )

    A : 무게 자유
    B : Push up
    C : 상담

    [ 잠실 ]

    AMRAP : 10 MIN

    1 Snatch ( 155/105 )
    5 Double under

    2 Snatch
    10 Double under

    3 Snatch
    15 Double under
    .
    .
    .

    A : ( 135/75 )
    B : ( 95/55 )
    C : 무게 자유, x2 Single under

    @painstorms
  • 567

    Friday 230127


    [ 압구정 ]

    As many rounds as possible in 20 minutes :

    1 Bar Muscle up
    8 Deadlift ( 155/105 )
    12 Wall Ball Shot ( 20/14 )

    2 Bar Muscle up
    8 Deadlift
    12 Wall Ball Shot

    3 Bar Muscle up
    8 Deadlift
    12 Wall Ball Shot

    .
    .

    A : x2 Toes to bar
    B : x2 Knee raise
    C : 상담

    [ 잠실 ]

    2 Rounds for time of :

    30 Hang Power Clean ( 95/65 )
    20 Toes to bar
    30 Thruster
    20 Toes to bar

    A : ( 75/45 )
    B : 무게 자유, Knee raise
    C : 상담

    TIME CAP : 20 MIN

    [ 수원 ]

    For time of :

    25 Thruster (95/65)
    5 Burpee Bar Muslce up
    20 Thruster
    4 Burpee Bar Muslce up
    15 Thruster
    3 Burpee Bar Muslce up
    10 Thruster
    2 Burpee Bar Muslce up
    5 Thruster
    1 Burpee Bar Muslce up

    A : 무게자유, Burpee Band BMU
    B : x2 Burpee Pull up
    C : 상담
  • 566

    Thursday 230126


    [ 잠실 ]

    Team of 2

    For time of :

    1000 Row
    100 Wall Ball Shot ( 30/20 )
    1000 Row
    100 Handstand Push up

    A : Mat Assist
    B : Push up
    C : 상담

    TIME CAP : 24 MIN

    # 스케일 무게 자유

    [ 수원 ]

    AMRAP : 10 MIN

    10 Double under / 1 Power Snatch (135/95)
    20 Double under / 2 Power Snatch
    30 Double under / 3 Power Snatch
    .
    .
    .

    A : (115/75)
    B : x2 Single under, 무게자유
    C : 상담

    [ 압구정 ]

    1.

    Clean

    1 - 1 - 1 - 1 - 1

    2.

    "Annie"

    For time of :

    50 - 40 - 30 - 20 - 10

    Double under
    Sit up

    TIME CAP : 10 MIN

    Scale : x2 Single or 1/2 Double

    @painstorms
  • 565

    Wednesday 230125


    [ 수원 ]

    “Crossfit Total"

    Back Squat
    Shoulder Press
    Deadlift

    Time Cap : 40 MIN

    [ 압구정 ]

    As many rounds as possible in 18 minutes :

    6 Devil Press ( 50/35 )
    10 Toes to bar
    14 Overhead Walking Lunge

    A : 무게 자유
    B : Knee raise
    C : 상담

    #덤벨 한개

    [ 잠실 ]

    “16.1"

    AMRAP : 20 MIN

    8 Overhead Lunge ( 95/65 )
    8 Burpee over the Barbell
    8 Overhead Lunge
    8 Chest to Bar

    A : Pull up
    B : Band Assist
    C : 상담

    # 스케일 무게 자유

    @painstorms
  • 564

    Friday 230120


    [ 압구정 ]

    "Angie XXX"

    For time of :

    50 Squat
    50 Sit up
    50 Push up
    50 Pull up

    
40 Squat
    40 Sit up
    40 Push up
    40 Toes to bar

    30 Squat
    30 Sit up
    30 Push up
    30 Chest to bar

    20 Squat
    20 Sit up
    20 Push up
    20 Bar Muscle up

    10 Squat
    10 Sit up
    10 Push up
    10 Muscle up

    TIME CAP : 25 MIN

    A : Band BMU
    B : Knee raise
    C : 상담

    [ 잠실 ]

    Barbell Team of 2

    For time of :

    100 Deadlift ( 135/95 )
    80 Hang Power Clean
    60 Front Squat
    40 Thruster
    20 Shoulder to Overhead

    On the minute 5 Burpee

    A : 5 Burpee
    B : 4 Burpee
    C : 3 Burpee

    # 스케일 무게 자유
    
    TIME CAP : 30 MIN

    [ 수원 ]

    “Team Kalsu“

    Team of 2

    100 Thruster ( 135/95 )

    on the minute 5 Burpee

    A : ( 115/75 )
    B : 무게자유, 4 Burpee
    C : 상담
  • 563

    Thursday 230119


    [ 잠실 ]

    1.

    Push Press

    2 - 2 - 2 - 2 - 2

    2.

    For time of :

    500 Row

    C : 귀가

    [ 수원 ]

    AMRAP : 12 MIN

    10 Toes to bar
    20 Dumbbell Snatch (50/35)

    A : 무게자유
    B : Knee raise
    C : 상담

    [ 압구정 ]

    13.1

    As many reps as possible in 17 minutes :

    40 Burpee
    30 Snatch ( 75/45 )

    30 Burpee
    30 Snatch ( 135/75 )

    20 Burpee
    30 Snatch ( 165/100 )

    10 Burpee
    00 Snatch ( 210/120 )

    A : ( 75/35 ), ( 115/55 ), ( 135/75 ), ( 155/85 )
    B : ( 75/35 ), ( 95/45 ), ( 115/55 ), ( 135/65 )
    C : 무게 고정

    @painstorms
  • 562

    Wednesday 230118


    [ 수원 ]

    Team of 2

    2 Rounds For time of :

    150 Double under
    100 Box Jump Over (24/20)
    50 Deadlift (225/155)

    A : 무게자유
    B : x2 Single under, Step up over
    C : 상담

    [ 압구정 ]

    As many rounds as possible in 20 minutes :

    15/12 Row ( Cal )
    12 Wall Ball Shot ( 30/20 )
    9 Ring Dip

    A : 무게 자유, Bar Dip
    B : Push up
    C : 상담

    [ 잠실 ]

    For time of :

    10 Squat Clean ( 155/105 )
    50 Double under
    8 Squat Clean
    50 Double under
    6 Squat Clean
    50 Double under
    4 Squat Clean
    50 Double under
    2 Squat Clean
    50 Double under

    A : ( 115이상/75이상 )
    B : ( 75이상/45이상 )
    C : x2 Single under

    @painstorms
  • 561

    Tuesday 230117


    [ 압구정 ]

    As many rounds as possible in 15 minutes :

    5 Strict Pull up
    10 One Leg Squat, Alternating
    1 Clean ( 185/125 )

    5 Strict Pull up
    10 One Leg Squat, Alternating
    2 Clean

    5 Strict Pull up
    10 One Leg Squat, Alternating
    3 Clean
    .
    .


    A : Kipping
    B : Band Assist, Jumping Lunge
    C : 상담

    [ 잠실 ]

    “G.I Jane"

    For time of :

    100 Burpee Pull up

    Scale : Jumping Pull up

    or

    "G.I Joe”

    For time of :

    50 Burpee Bar Muscle up

    TIME CAP : 20 MIN

    [ 수원 ]

    “Tabata This!”

    Tabata row

    Rest 1 minute

    
Tabata squat

    Rest 1 minute

    
Tabata pull-up
    
Rest 1 minute

    
Tabata push-up

    Rest 1 minute

    
Tabata sit-up

    Score is the least number of reps performed in any of the eight intervals.

    Scale : Assist Pull up
  • 560

    Monday 230116


    [ 잠실 ]

    “Heidi“

    AMRAP : 23 MIN

    23 Squat
    23 Push up
    23 Kettlebell Swing ( 24/16 )
    23 Jumping Lunge
    23 Sit up
    23 Box Jump ( 24/20 )

    B : 무게 자유
    C : Step up

    [ 수원 ]

    1.

    Power Clean

    2 - 2 - 2 - 2 - 2

    2.

    For time of :

    21-15-9

    Power Clean (115/75)
    Burpee over the barbell

    A : (95/55)
    B : 무게자유
    C : 상담

    Time Cap : 10 MIN

    [ 압구정 ]

    As many rounds as possible in 15 minutes :

    10 Box Jump ( 24/20 )
    10 Kettlebell Swing ( 32/24 )
    10 V up

    A : 무게 자유
    B : Step up, 무릎 터치
    C : 상담

    @painstorms
  • 559

    Saturday 230114


    [ 수원 ]

    수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
    감사합니다.

    [ 압구정 ]

    As many rounds as possible in 20 minutes :

    15/12 Row ( Cal )
    5 Devil Press ( 50/35 )
    30 Double under

    A : 무게 자유
    B : 1/2 Double or x2 Single
    C : 상담

    [ 잠실 ]

    Team of 2

    For time of :

    150/120 Row
    120 Power Snatch ( 75/45 )

    B : 무게 자유
    C : 상담

    TIME CAP : 18 MIN

    @painstorms
  • 558

    Friday 230113


    [ 압구정 ]

    Over and Out

    For time of :

    20 Power Snatch ( 115/75 )
    15 Burpee Bar Muscle up
    20 Overhead Squat
    15 Burpee Bat Muscle up
    20 Squat Snatch

    TIME CAP : 20 MIN

    A : 20 Burpee Chest to bar
    B : 20 Burpee Pull up
    C : 상담

    [ 잠실 ]

    1.

    Back Squat

    20 x 1

    2.

    Max Rep Wall Ball Shot ( 20/14 )

    Scale : 무게 자유

    [ 수원 ]

    For time of :

    27 - 21 - 15 - 9

    Toes to Bar
    Power Snatch ( 75/55 )

    A : 무게 자유
    B : Knee raise
    C : 상담
  • 557

    Thursday 230112


    [ 잠실 ]

    AMRAP : 15 MIN

    40 Double under
    20 Pull up
    40 Double under
    20 Push Jerk ( 75/45 )

    B : x2 Sinlge, Band Pull up, 무게 자유
    C : Jumping Pull up

    [ 수원 ]

    2 Rounds for time of :

    60 Double Under
    40 Wall Ball Shot (20/14)
    20 Box Jump Over (24/20)
    40 Double Under
    30 Wall Ball Shot
    10 Box Jump Over
    20 Double Under
    20 Wall Balls Shot
    5 Box Jump Over

    A : 무게자유
    B: x2 Single under, Step up over
    C : 상담

    Time Cap : 25 MIN

    [ 압구정 ]

    As many rounds as possible in 15 minutes :

    15 Wall Ball Shot ( 20/14 )
    12 Deadlift ( 115/75 )
    9 Hang Power Clean
    6 Push Jerk

    A : 둘 중 하나 무게 자유
    B : 둘 다 자유
    C : 상담

    @painstorms
  • 556

    Wednesday 230111


    [ 수원 ]

    EMOM x 20

    Odd : 12/10 Row (Cal)
    Even : 12 Burpee

    A : 10/8 Row, 10 Burpee
    B : 8 Burpee
    C : 상담

    [ 압구정 ]

    As many rounds as possible in 18 minutes :

    5 Strict Pull up
    10 Burpee
    15 Box Jump ( 24/20 )
    30 Double under

    A : Kipping
    B : Band Assist, Step up, x2 Single
    C : 상담

    [ 잠실 ]

    Team of 2

    I go You Go

    40 Rounds for time of :

    1 Power Clean ( 205/135 )
    2 Front Squat
    3 Bar Facing Burpee

    A : ( 155이상/105이상 )
    B : ( 95이상/65이상 )
    C : 상담

    TIME CAP : 30 MIN

    @painstorms
  • 555

    Tuesday 230110


    [ 압구정 ]

    Max rounds in 3 minute of :

    3 Squat Clean ( 115/75 )
    6 Push up

    Rest 1 minute

    Repeat for a total of 5 cycles
    
    Scale : 무게 자유

    [ 잠실 ]

    “JT"

    For time of :

    21 - 15 - 9

    Strict Handstand Push up
    Strict Ring dip
    Strict Push up

    A : Kipping HSPU and Bar dip, Hand Release push up
    B : Mat Assist, Band Assist
    C : 상담

    TIME CAP : 15 MIN

    [ 수원 ]

    “Incredible Hulk"

    AMRAP : 20 MIN

    5 Deadlift ( 115/75 )
    5 Hang Power Clean
    5 Front Squat
    5 Push Press
    5 Back Squat

    A : ( 95/65 )
    B : 무게자유
    C : 상담
  • 554

    Monday 230109


    [ 잠실 ]

    For time of :

    24 - 20 - 16 - 12 - 8 - 4

    Medicine Ball Lunge ( 20/14 )
    Medicine Ball Knee raise
    Medicine Ball Clean
    Medicine Ball Sit up

    B : 무게 자유
    C : 상담

    [ 수원 ]

    "Cindy"  
     
    AMRAP : 20 MIN
     
    5 Pull up  
    10 Push up  
    15 Squat

    Scale : Assist Pull up

    [ 압구정 ]

    3 Rounds for time of :

    25 Kettlebell Swing ( 24/16 )
    50 Overhead Lunge
    15 Bar Muscle up

    TIME CAP : 24 MIN

    A : x2 Toes to bar
    B : x2 Knee raise
    C : 상담

    @painstorms
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