20

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

19

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

18

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

17

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

16

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

15

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

14

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

13

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.

12

Friday 251226

[ 아차산 ]

5 Rounds for time of :

6 Strict Pull up
25 Squat
6 Power Clean ( 185/125 )
25 Squat

A : ( 95/65 ) 이상
B : Band Assist, 무게 자유
C : 상담

TIME CAP : 18 MIN

[ 압구정 ]

"Cindy_Macho Man"

As many rounds as possible in 22 minutes :

1 Rounds Cindy
1 Rounds Macho Man ( 135/85 )

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

15 Wall Ball Shot ( 20/14 )
20 Sit up
35 Double under

A : 무게 자유
B : Single under
C : 상담

[ 수원 ]

AMRAP : 20 MIN

30 Double Under
20 Sit up
10 Single Devil Press ( 50/35 )

A : 무게 자유
B : x2 Single
C : 상담

11

Wednesday 251224

[ 수원 ]

"12 Days of Painstorm"

For time of :

1 Snatch ( 135/95 )
2 Bar muscle up
3 Burpee over the barbell
4 Deadlift
5 Toes to bar
6 Box Jump ( 24/20 )
7 Shoulder to overhead
8 Wall ball shot ( 20/14 )
9 Kettlebell swing ( 24/16 )
10 Pull up
11 Thruster
12 Back squat

TIME CAP : 25 MIN

A : 무게 자유, BMU=OHS
B : Knee raise, Step up, Assist Pull up
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 24 minutes :

24 Power Clean ( 95/65 )
24 Box Jump over ( 24/20 )
24 Thruster

A : 무게 자유
B : Step over
C : 상담

[ 잠실 ]

"12 Days of xmas barbell style"

For time of :

1 Deadlift ( 95/75 )
2 Hang Power Clean
3 Front Squat
4 Shoulder Press
5 Back Squat
6 Push Press
7 Thruster
8 Squat Clean
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull

TIME CAP : 35 MIN

A : ( 75/55 )
B : ( 55/35 )
C : 상담

[ 아차산 ]

"12 Days of Christmas"

For time of :

1 Power Clean and Jerk ( 115/75 )
2 Hang Squat Clean
3 Burpee
4 Push up
5 Toes to bar
6 Deadlift
7 Wall Ball Shot ( 20/14 )
8 Pull up
9 Box Jump, step down ( 24/20 )
10 Walking Lunge
11 Back Squat
12 Thruster

B : 무게 자유, Knee raise, Band Assist, 높이 자유
C : 상담

TIME CAP : 25 MIN

@painstorms

10

Tuesday 251223

[ 잠실 ]

1.

Clean and Jerk

1 - 1 - 1 - 1 - 1

2.

2 Rounds

500/450 Row
Rest 2 MIN

# 2 라운드 중 가장 느린 기록이 최종 기록입니다

[ 압구정 ]

"Angie Aninge"

For time of :

100 Pull up
10 Bar Muscle up

100 Push up
10 Bar Muscle up

100 Sit up
10 Bar Muscle up

100 Squat
10 Bar Muscle up

TIME CAP : 25 MIN

A : n BMU
B : "Angie"
C : 상담

[ 아차산 ]

EMOM x 20

1 : 15/12 Row
2 : 50ft DB Walking Lunge ( 50x2/35x2 )
3 : 18 Sit up
4 : Max DB Snatch, alternating
5 : Rest

B : 무게 자유, 15 SU
C : 상담

[ 수원 ]

Team Row

For time of :

5000 Row

#번갈아 가면서 20번씩 당기기!

@painstorms

9

Monday 251222

[ 압구정 ]

"Grettell and Ingrid"

10 Rounds for time of :

3 Clean and Jerk ( 135/95 )
3 Burpee over the barbell

TIME CAP : 7 MIN

Rest 7 minutes

10 Rounds for time of :

3 Snatch ( 135/95 )
3 Burpee over the barbell

TIME CAP : 7 MIN

Scale : 무게 자유

Compare to 230104

[ 잠실 ]

AMRAP : 12 MIN

1 - 2 - 3 - 4 - 5 - 6 • • •

Push up
Chest to bar
Squat Box Jump step down ( 24/20 )

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

[ 아차산 ]

AMRAP : 18 MIN

3 Bar Muscle up
4 Burpee Box Jump over ( 24/20 )
5 Front Squat ( 155/105 )

A : Chest to bar or Pull up, ( 95/65 ) 이상
B : Band Assist, 높이 자유, 무게 자유
C : 상담

[ 수원 ]

AMRAP : 16 MIN

4 Power Clean ( 155/105 )
8 Push up
12 One Leg Squat, Alternating

A : ( 135/85 )
B : 무게 자유, Jumping Lunge
C : 상담

8

Saturday 251220

[ 아차산 ]

AMRAP : 16 MIN

10 DB Snatch, L ( 50/35 )
10 Box Jump, step down ( 24/20 )
10 DB Snatch, R
10 Box Jump
10 DB Overhead Lunge, L
10 Box Jump
10 DB Overhead Lunge, R
10 Box Jump
10 DB Thruster, L
10 Box Jump
10 DB Thruster, R
10 Box Jump

B : 무게 자유, 높이 자유
C : 상담

[ 압구정 ]

압구정은 건물 정전으로 휴관입니다.
회원권 기간은 1일씩 연기 됩니다.
감사합니다!!

[ 잠실 ]

For time of :

10 Deadlift ( 155/110 )
10 Hang Squat Clean
10 Burpee over the barbell
8 Deadlift
8 Hang Squat Clean
8 Burpee over the barbell
6 Deadlift
6 Hang Squat Clean
6 Burpee over the barbell
4 Deadlift
4 Hang Squat Clean
4 Burpee over the barbell
2 Deadlift
2 Hang Squat Clean
2 Burpee over the barbell

TIME CAP : 16 MIN

A : ( 115/80 )이상
B : 무게 자유
C : 상담

[ 수원 ]

수원점은 휴무입니다.
감사합니다.

7

Friday 251219

[ 수원 ]

For time of :

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Thruster ( 135/95 )

Each rounds begin with 200 Run

Time Cap : 25 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

송년회로 인해 12:00 / 18:45 수업만 있습니다.
감사합니다.

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Toes to bar
12 Sit up
10 Box Jump ( 24/20 )
12 Overhead Walking Lunge ( 50/35 )

A : 무게 자유
B : Knee raise
C : Step up

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

15/12 Row
10 Back Squat ( 135/95 )
10 Burpee over the barbell
Max reps Bar Muscle up

Rest 3 MIN

A : ( 95/65 ) 이상, T2B
B : 무게 자유, Knee raise
C : 상담

[ 잠실 ]

AMRAP : 22 MIN

1 Muscle up
22 Handstand Push up
99 Double under
8 Snatch ( 135/95 )
26 Pull up
21 Wall Ball Shot ( 20/14 )

A : 5 Toes to bar, Mat Assist, ( 95/65 )이상
B : 5 Knee raise, Push Press, 무게 자유, Band Assist

@painstorms

6

Thursday 251218

[ 잠실 ]

3 Rounds for time of :

50 Walking Lunge
40 Back Extension
30 Sit up
20 Push up
10 Handstand Walk ( m )

TIME CAP : 15 MIN

A : 30 Sec Handstand Hold
B : No Handstand
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

9 Synchronized Squat
6 Synchronized Burpee over the barbell
3 Clean ( 205/145 )

A : ( 185/125 )
B : 무게 자유
C : 상담

[ 아차산 ]

5 Rounds for time of :

50 Crossover
20 Sit up
50ft Handstand Walk

A : 20 HSPU or Mat Assist
B : 20 Shoulder Press
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

“Bar Nate”

AMRAP : 20 MIN

2 Bar Muscle up
4 Handstand Push up
8 Kettlebell Swing ( 32/24 )

A : 무게 자유
B : 5 T2B, 7 HSPU, 10 KBS
C : 5 Knee raise, 10 Push up, 15 KBS

@painstorms