12

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

11

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

10

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

9

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

8

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

7

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

6

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

5

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

4

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

3

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

2

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

1

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