190

Tuesday 260113

[ 잠실 ]

Team of 2

For time of :

80 Burpee Box Jump over ( 24/20 )
80 Toes to bar

60 Burpee Box Jump over
60 Chest to bar

40 Burpee Box Jump over
40 Bar Muscle up

20 Burpee Box Jump over
20 Muscle up

TIME CAP : 25 MIN

A : No Muscle up
B : Knee raise - Pull up - Toes to bar
C : All Knee raise

[ 압구정 ]

As many rounds as possible in 16 minutes :

4 Power Clean ( 115/75 )
8 Push up
12 Squat

A : ( 95/65 )
B : 무게 자유
C : 상담

[ 아차산 ]

For time of :

500/450 Row
100 Double under
20 Overhead Lunge ( 95/65 )
100 Double under
30 Front Rack Lunge
100 Double under
40 Back Rack Lunge
100 Double under
500/450 Row

B : 50 DU, 무게 자유
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

AMRAP : 15 MIN

20 Box Jump ( 24/20 )
15 Pull up
10 Power Clean ( 135/95 )

*Step down from the box

A : 무게 자유
B : Band Assist, Step up
C : 상담

@painstorms

189

Monday 250112

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Muscle up
8 Kettlebell Swing ( 24/16 )
8 Box Jump ( 30/24 )

A : 3 BMU / 6 T2B, ( 24/20 )
B : 6 Knee raise, Step up
C : 상담

[ 잠실 ]

AMRAP : 24 MIN

5 DB Devil Press ( 50/35 )
10 DB Hang Clean
15 DB Push Press
20 Straight Leg Sit up
25 Lateral Hop over DB
30 Reverse Lunge

B : 무게 자유
C : Kipping Leg Sit up

[ 아차산 ]

AMRAP : 18 MIN

60 Squat
50 DB Snatch, alternating ( 50/35 )
40 Toes to bar
30 Wall Ball Shot ( 20/14 )
20 Bar Muscle up

A : 무게 자유, All T2B
B : Knee raise
C : 상담

[ 수원 ]

For time of :

30 Russian Kettlbell Swing ( 32/24 )
30 Goblet Squat
5 Turkish Get up, Right arm
5 Turkish Get up, Left arm

20 Russian Kettlbell Swing
20 Goblet Squat
4 Turkish Get up, Right arm
4 Turkish Get up, Left arm

10 Russian Kettlbell Swing
10 Goblet Squat
3 Turkish Get up, Right arm
3 Turkish Get up, Left arm

Scale : 무게 자유

188

Saturday 260110

[ 아차산 ]

6 Rounds for time of :

12 DB Thruster ( 50x2/35x2 )
6 Bar Muscle up

A : 무게 자유, 12 Toes to bar
B : Knee raise
C : 상담

TIME CAP : 10 MIN

[ 압구정 ]

Team of 2

For time of :

2000/1600 Row
100 Burpee over the rower
2000/1600 Row

Scale : 상담

Compare to 250227

[ 잠실 ]

Team of 2

For time of :

50 Snatch ( 115/85 )
50 Clean and Jerk

TIME CAP : 12 MIN

A : ( 95/65 )
B : ( 75/45 )
C : 상담

[ 수원 ]

AMRAP : 14 MIN

7 Shuttle Run ( 50ft )
21 Sit up
21 Back Extension

Scale : 상담

187

Friday 260109

[ 수원 ]

5 Rounds for time of :

10 Power Snatch ( 95/65 )
10 Overhead Squat
15 Toes to bar
15 Push up

A : 무게 자유
B : Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Pull up
10 Push up
10 Front Squat ( 95/65 )

A : 무게 자유
B : Assist Pull up
C : 상담

[ 잠실 ]

5 Rounds

AMRAP : 2 MIN

12/9 Row
10 Toes to bar
Max reps Wall Ball Shot ( 20/14 )

Rest 2 Min

A : 무게 자유
B : 10/7, Knee raise
C : 상담

[ 아차산 ]

AMRAP : 16 MIN

4 Wall Walk
8 Hang Power Clean ( 95/65 )
16 Sit up
40 Crossover

A : Half Wall Walk, ( 75/55 )
B : 8 Inchworm Push up, 무게 자유
C : 상담

@painstorms

186

Thursday 260108

[ 잠실 ]

For time of :

5 - 10 - 15 - 20 - 25 - 30 - 35 - 40 - 45 - 50 - 45 - 40 - 35 - 30 - 25 - 20 - 15 - 10 - 5

Unbroken Double under

TIME CAP : 12 MIN

B : 4, 3, 2, 1배수
C : 10배수 Single under

[ 압구정 ]

As many rounds as possible in 15 minutes :

50 Double under
10 Dumbbell Snatch ( 65/45 )

A : 무게 자유
B : 25 DU / 100 SU
C : 상담

[ 아차산 ]

Team of 2

E4MOM x 7

1 : Bike
2 : Farmers Carry ( 24x2/16x2 )
4 : Wall Ball Shot ( 14/10 )
3 : Run
6 : Sled Push ( 152/102 )
5 : Ski
7 : Weighted Walking Lunge ( 20/10 )

Rest 1 MIN

C : 상담

[ 수원 ]

For time of :

5 Rounds

20 Double Under
10 Box Jump ( 24/20 )

Then, 5 Rounds

20 Double Under
10 Burpee

Then, 5 Rounds

20 Double Under
10 Burpee Box Jump

A : x2 Single under
B : Step up
C : 상담

@painstorms

185

Wednesday 250107

[ 압구정 ]

For time of :

21 - 18 - 15 - 12 - 9 - 6 - 3

Sit up
Box Jump ( 24/20 )
Toes to bar
Burpee

TIME CAP : 20 MIN

A : 14 - 12 - 10 - 8 - 6 - 4 - 2 T2B
B : Knee raise, Step up
C : 상담

[ 잠실 ]

Team of 3

3 Rounds for time of :

100 Bar Dip
600m Famers Carry ( 50x2/35x2 )

교대시 10 Synchronized Squat

TIME CAP : 40 MIN

B : Band Assist, 무게 자유
C : 상담

[ 아차산 ]

6 Rounds for time of :

6 Chest to bar
12 Box Jump, step down ( 24/20 )
6 Kettlebell Swing ( 32/24 )
12 Box Jump, step down

A : Pull up, ( 24/16 )
B : Band Assist, 무게 자유, 높이 자유
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

“Hammer”

5 Rounds for time of :

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

Rest 90 seconds

Time Cap : 30 MIN

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

#스케일은 어시스트 풀업 가능

184

Tuesday 260106

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

18/15 Row
12 Deadlift ( 155/105 )
Max reps Burpee over the barbell

Rest 3 MIN

B : 15/12 Row, ( 95/65 ) 이상
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 15 minutes :

10 - 20 - 30 - 40 - 50 - - -

Wall Ball Shot ( 20/14 )
Power Clean ( 95/65 )

A : ( 14/10 ), ( 75/55 )
B : 무게 자유
C : 상담

[ 잠실 ]

For time of :

30 Pull up
15 Hang Power Clean ( 185/135 )
20 Chest to bar
10 Power Clean ( 205/145 )
10 Bar Muscle up
5 Squat Clean ( 225/155 )

TIME CAP : 14 MIN

A : 무게 자유, Band Bar Muscle up
B : Band Assist
C : 상담

[ 수원 ]

“Crossfit Total”

Back Squat 1 RM
Shoulder Press 1 RM
Deadlift 1 RM

TIME CAP : 40 MIN

183

Monday 260105

[ 수원 ]

Team of 2

E3OM x 7

1 : Bike
2 : Ski
3 : Weighted Walking Lunge ( 20/10 )
4 : Kettlebell Famers Carry ( 24x2/16x2 )
5 : Sled Pull ( 103/78 )
6 : Wall Ball Shot ( 20/14 )
7 : Row
Rest 1 MIN

Scale : 무게 자유

[ 압구정 ]

As many rounds as possible in 16 minutes :

4 Strict Pull up
8 Single Devil Press ( 50/35 )
12 Goblet Squat

A : Kipping
B : Band Assist
C : 상담


[ 잠실 ]

EMOM x 15

1 : Handstand Push up
2 : One leg squat, alternating
3 : Sit up
4 : Burpee bar touch
5 : Rest

A : Mat Assist, Box Pistol
B : Jumping Lunge
C : Push up

[ 아차산 ]

AMRAP : 20 MIN

30 Walking Lunge
15 Toes to bar
30 DB Snatch, alternating ( 50/35 )
15 Toes to bar
30 Squat
15 Toes to bar
30 DB Thruster
15 Toes to bar

B : Knee raise, 무게 자유
C : 상담

@painstorms

182

Saturday 260103

[ 잠실 ]

For time of :

10 - 8 - 6 - 4 - 2

Snatch Grip Deadlift ( 115/75 )
Hang Squat Snatch
Overhead Squat

TIME CAP : 10 MIN

A : ( 75/55 ) 이상
B : 무게 자유
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

30 Toes to bar
15 Burpee Box Jump over
20 Bar Muscle up
10 Burpee Box Jump over

A : n Bar Muscle up / All T2B
B : Knee raiae / n T2B
C : 상담

[ 아차산 ]

3 Rounds for time of :

50 Double under
20 Kettlebell Front Rack Lunge ( 24x2/16x2 )
50 Double under
20 Kettlebell Front Rack Squat

Rest 1 MIN

B : 무게 자유, 20 DU
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

4 Rounds for time of :

60 Walking Lunge
30 Kettlebell Swing ( 24/16 )
15 Pull up

A : 무게 자유
B : Assist pull up
C : 상담

@painstorms

181

Friday 260102

[ 압구정 ]

Crossfit Total

Back Squat 1 RM
Shoulder Press 1 RM
Deadlift 1 RM

TIME CAP : 40 MIN

Compare to 240102

[ 잠실 ]

Team of 2

For time of :

500/400 Row
50 Burpee over the rower

1000/800 Row
40 Burpee Box Jump ( 24/20 )

1500/1200 Row
30 Burpee Box Jump over

TIME CAP : 20 MIN

Scale : 상담

[ 아차산 ]

For time of :

3 Rounds

10 Pull up
26 Box Jump, step down ( 24/20 )

2 Rounds

15 Chest to bar
26 Burpee

1 Round

20 Bar Muscle up
26 Burpee Box Jump over

A : All Pull up
B : Band Assist, 높이 자유
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

Team of 2

2 Rounds for time of :

200 Double under
150 Wall Ball Shot ( 20/14 )
100 Sit up
50 Burpee

A : 무게 자유
B : x2 Single under
C : 상담

180

Thursday 260101

[ 압구정 ]

12:00 ~ 15:00 OPEN GYM

신사동 606-3 에서 오픈 합니다.

주차장 출입 번호는 1231# 입니다

주차장이 넓지 않으니 만차일 경우

소망교회나 주변 스마트 공유주차장을

이용해주세요 감사합니다!

[ 잠실, 아차산, 수원 ]

휴관입니다

179

Wednesday 251231

*전 지점 21시 수업 없습니다.

[ 아차산 ]

Team of 2

AMRAP : 20 MIN

40/32 Row
20 Man Maker ( 50x2/35x2 )

B : 무게 자유
C : 상담

[ 압구정 ]

26년 1월 2일 신사동 606-3

지하2층에서 다시 시작합니다

감사합니다!

[ 잠실 ]

AMRAP : 18 MIN

15/12 Row
15 Sit up
10 Toes to bar
5 Muscle up

A : 5 Chest to bar or 5 Pull up
B : 12/9, Knee raise, Band Pull up
C : 상담

[ 수원 ]

For time of :

10 Deadlift ( 185/125 )
10 Hang Squat Clean
20 Ring Dip

8 Deadlift
8 Hang Squat Clean
16 Ring Dip

4 Deadlift
4 Hang Squat Clean
8 Ring Dip

2 Deadlift
2 Hang Squat Clean
4 Ring Dip

A : ( 155/105 ), Bar Dip
B : 무게 자유, Push up
C : 상담

178

Tuesday 251230

[ 수원 ]

EMOM x 20

1 : Row ( Cal )
2 : Alternating Dumbbell Hang Clean to Overhead ( 50/35 )
3 : Toes to bar
4 Rest

A : 무게 자유
B : Knee raise
C : 상담

[ 압구정 ]

26년 1월 2일 신사동 606-3

지하2층에서 다시 시작합니다

감사합니다!

[ 아차산 ]

For time of :

21 - 18 - 15 - 12 - 9 - 6 - 3

Sit up
Burpee
Toes to bar
Wall Ball Shot ( 20/14 )

B : Knee raise, 무게 자유
C : 상담

TIME CAP : 18 MIN

[ 잠실 ]

I go you go ( Team of 3 )

60 Rounds for time of :

1 Power Clean ( 135/95 )
2 Front Squat
3 Shoulder to overhead
4 Burpee over the barbell
No Drop, No Drop Mat

TIME CAP : 30 MIN

A : ( 115/75 )
B : ( 75/45 )이상
C : 상담

@painstorms

177

Monday 251229

[ 잠실 ]

"Minestrone"

For time of :

44 Wall Ball Shot ( 20/14 )
50 Strict Sit up
44 Pull up
100 Double under
44 Sumo Deadlift High Pull ( 75/55 )
50 Push up
44 Thruster

TIME CAP : 20 MIN

A : 무게 자유, Sit up
B : Single under
C : 상담

[ 압구정 ]

26년 1월 2일 신사동 606-3

지하2층에서 다시 시작합니다

감사합니다!

[ 아차산 ]

AMRAP : 14 MIN

14 Box Jump over ( 24/20 )
7 Kettlebell Swing ( 24/16 )
7 Goblet Squat
3 Wall Walk

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

[ 수원 ]

“Rahoi”

AMRAP : 12 MIN

12 Box Jump ( 24/20 )
6 Thruster ( 95/65 )
6 Burpee over the barbell

A : 무게 자유
B : Step up
C : 상담

@painstorms

176

Saturday 251226

[ 압구정 ]

18:00

이 장소에서 하는 마지막 송년회이자
회식에 초대합니다

이곳에 다녀가셨던 누구든 환영합니다

준비물은 나눠드실 술, 음료 한병입니다.
오셔서 배달시켜 드세요.

감사합니다!!

[ 잠실 ]

"Nate"

AMRAP : 20 MIN

2 Muscle up
4 Handstand Push up
8 Kettlebell Swing ( 24/16 )

A : 4 Toes to bar, Mat Assist, 무게 자유
B : 4 Knee raise, Push up
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

3 Muscle up
6 Handstand Push up
6 Single Devil Press ( 50/35 )
60 Double under

A : 6 Toes to bar, Mat Assist, 무게 자유
B : Knee raise, Push up, 20 DU
C : 상담

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.