178

Wednesday 250122

[ 압구정 ]

As many rounds as possible in 20 minutes :

30 Double Under
20 Sit up
1 Bar Muscle up

30 Double Under
20 Sit up
2 Bar Muscle Up

30 Double Under
20 Sit up
3 Bar Muscle up
.
.
.

A : x2 Chest to bar
B : x2 Single under, x2 Pull up
C : 상담

[ 잠실 ]

Team of 2

For time of :

A : 4000 Row
B : 30 Sit up, 20 Back Extension

Scale : 3000 Row, 20 Sit up, 10 Back Extension

[ 수원 ]

Team of 2

5 Rounds for time of :

50/40 Row ( Cal )
30 W up

Scale : 상담

177

Tuesday 250121

[ 잠실 ]

20 Rounds for time of :

5 Wall Ball Shot ( 20/14 )
3 Burpee
1 Power Clean ( 225/155 )

5 Wall Ball Shot
3 Burpee
1 Squat Clean
.
.

TIME CAP : 24 MIN

A : ( 185/125 )
B : ( 135/95 )이상
C : 무게 자유, ( 95/65 )이상
D : 상담

[ 수원 ]

13.1

AMRAP : 17 MIN

40 Burpee
30 Snatch ( 75/45 )

30 Burpee
30 Snatch ( 135/75 )

20 Burpee
30 Snatch ( 165/100 )

10 Burpee
Max Snatch ( 210/120 )

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

[ 압구정 ]

3 Rounds

As many rounds as possible in 5 minutes :

500/400 Row
in Max Rounds :
3 Burpee over the barbell
1 Clean ( 185/125 )

Rest 5 minutes

A : ( 155/105 )
B : 무게 자유
C : 상담

@painstorms

176

Monday 250120

[ 수원 ]

EMOM x 20

1 : 50 Double under
2 : 15 Push up
3 : 20 Squat
4 : 15 Kettlebell Swing ( 24/16 )

A : 35 Double under, 무게 자유
B : Single under, 12 Push up, 15 Squat, 12 KBS
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Kettlebell Swing ( 24/16 )
10 Goblet Squat
10 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

[ 잠실 ]

AMRAP : 18 MIN

20 Walking Lunge
15 Toes to bar
20 Walking Lunge
15 push up

Scale : Knee raise

@painstorms

175

Saturday 250118

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Burpee
5/5 Dumbbell Hang Snatch ( 50/35 )
10 Box Jump ( 24/20 )

A : 무게 자유
B : Step up
C : 상담

#내일 압구정점은 10시 12시 수업 입니다
감사합니다!

[ 잠실 ]

For time of :

21 - 15 - 9

Overhead Squat ( 115/75 )
Burpee over the Barbell

TIME CAP : 7 MIN

A : ( 95/65 )
B : ( 75/55 )
C : 무게 자유

[ 수원 ]

For time of :

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

Hang Power Clean ( 115/75 )
Front Squat
Burpee over the barbell

A : ( 95/65 )
B : 무게 자유
C : 상담

174

Friday 250117

[ 잠실 ]

EMOM x 20

1 : 18/15 Row
2 : 30 Back Extension
3 : 10 DB Box Step up ( 50/35x2, 24/20 )
4 : Rest

A : 15/12, 무게 자유
B : 12/9
C : 상담

[ 수원 ]

AMRAP : 12 MIN

3 Bar Muscle up
6 Push Press ( 135/95 )
36 Double under

A : 6 Toes to bar, ( 115/75 )
B : Knee raise, 무게 자유
C : 상담

[ 압구정 ]

"Xindy"

As many rounds as possible in 15 mimutes :

3 Bar Muscle up
10 Push up
5 Front Squat ( 185/125 )

A : 5 Chest to bar, 무게 자유
B : 5 Pull up
C : 상담

Compare to 240718

@painstorms

173

Thursday 250116

[ 수원 ]

11.2

AMRAP : 15 MIN

9 Deadlift ( 155/105 )
12 Hand Raise Push up
15 Box Jump ( 24/20 )

A : ( 115/75 )
B : 무게 자유, Step up
C : 상담

[ 압구정 ]

For time of :

500/400 Row
50 V up

1000/800 Row
50 V up

2000/1600 Row
50 V up

Scale : 상담

Compare to 240127

[ 잠실 ]

Team of 2

For time of :

90 Thruster ( 95/65 )
90 Pull up
30 Burpee over the barbell
60 Thruster ( 115/75 )
60 Chest to bar
30 Burpee over the barbell
30 Thruster ( 135/95 )
30 Bar Muscle up

TIME CAP : 22 MIN

A : 무게 자유, All Pull up
B : 무게 고정, Band Pull up
C : 상담

@painstorms

172

Wednesday 250115

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Strict Pull up
10 Wall Ball Shot ( 30/20 )
30 Double under

A : Kipping
B : x2 Single under
C : 상담

[ 잠실 ]

For time of :

50 Box Jump ( 24/20 )
25 Handstand Push up
5 Deadlift ( 315/205 )

40 Box Jump
20 Handstand Push up
4 Deadlift

30 Box Jump
15 Handstand Push up
3 Deadlift

20 Box Jump
10 Handstand Push up
2 Deadlift

10 Box Jump
5 Handstand Push up
1 Deadlift

A : Mat Assist, ( 225/135 )
B : Push up, 무게 자유, 높이 자유
C : 상담

[ 수원 ]

Team of 2

4 Rounds for time of :

1000/800 Row
42 Wall Ball Shot ( 20/14 )
24 Dumbbell Snatch ( 50/35 )

A : 둘 중 하나 무게 자유
B : 둘 다 무게 자유
C : 상담

171

Tuesday 250114

[ 잠실 ]

1.

Thruster

3 - 3 - 3 - 3 - 3

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

[ 수원 ]

AMRAP : 12 MIN

5 Pull up
10 Knee to Elbow
15 Goblet Squat ( 24/16 )

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

[ 압구정 ]

"Ingrid"

10 Rounds for time of :

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

TIME CAP : 8 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

Compare to 231103

@painstorms

170

Monday 250113

[ 수원 ]

“Crossfit Total”

Back Squat 1 RM
Shoulder Press 1 RM
Deadlift 1 RM

TIME CAP : 40 MIN

[ 압구정 ]

"Ledesma 4/5"

As many rounds as possible in 16 minutes :

4 Handstand push up
8 Toes to bar
12 Medicine Ball Clean ( 20/14 )

A : Mat Assist
B : Push up, Knee raise
C : 상담

[ 잠실 ]

AMRAP : 12 MIN

5 Pull up
10 Knee to Elbow
15 Goblet Squat ( 24/16 )

A : Knee to Chest, 무게 자유
B : Band Pull up, Knee raise
C : 상담

@painstorms

169

Saturday 250111

2025 BOX CHAMPION SHIP

11:00 ~ 16:00

대회 관계로 수업은 없습니다

오셔서 선수들을 응원해주세요!!

파이팅

168

Friday 250110

[ 잠실 ]

AMRAP : 15 MIN

20m Unbroken Handstand Walk ( 10m x 2 )
250/200 Row

A : Handstand Walk
B : 30 Handstand Shoulder Tap
C : 40 Handstand Step
D : 40 Half Wall Walk Shoulder Tap
E : 50 Plank Shoulder Tap

[ 수원 ]

EMOM x 20

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

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

[ 압구정 ]

For time of :

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

Pull up
Sit up
Kettlebell Tater ( 24/16 )
Box Jump ( 24/20 )

TIME CAP : 20 MIN

A : 무게 자유
B : Step up
C : 상담

@painstorms

167

Thursday 250109

[ 수원 ]

AMRAP : 15 MIN

5 Chest to bar
5/5 Dumbbell Push Jerk ( 50/35 )
25 Double under

A : Pull up, 무게 자유
B : Band Assist, x2 Single under
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Wall Walk
10 Dumbbell Snatch ( 50/35 )
30 Double under

A : 무게 자유
B : 5 Inchworm push up, x2 Single
C : 상담

Compare to 221117

[ 잠실 ]

3 Rounds for time of :

7 Muscle up
14 Thruster ( 95/65 )
21 GHD Sit up

TIME CAP : 12 MIN

A : 7 Bar Muscle up or 10 Chest to bar, 30 Sit up
B : 10 Pull up, ( 75/45 )
C : 상담

@painstorms

166

Wednesday 240108

[ 압구정 ]

3 Rounds for time of :

1000/800 Row
10 Bar Muscle up
50 Squat

TIME CAP : 25 MIN

A : 20 Toes to bar
B : 20 Knee raise
C : 상담

[ 잠실 ]

"11.1"

AMRAP : 10 MIN

30 Double under
15 Power Snatch ( 75/55 )

A : ( 55/35 )
B : Hang
C : x2 Single under

[ 수원 ]

“Linda for team fixed”

Team of 3

AMRAP : 25 MIN

10 - 20 - 30 - 40 - 50 ••

Deadlift ( 245/145 )
Bench Press ( 135/85 )
Squat Clean ( 115/75 )

Scale : 무게 자유, Push up, Front Squat

165

Tuesday 250107

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

100 Handstand Push up
100 Toes to bar
100 Overhead Walking Lunge ( 45/35 )
100 Plate Over the Burpee

A : Mat Assist, ( 35/25 )
B : Push up, Knee raise, ( 25/15 )
C : 상담

[ 수원 ]

1.

Power Snatch

1 - 1 - 1 - 1 - 1

2.

“Randy”

For time of :

75 Power Snatch ( 75/55 )

Time Cap : 7 MIN

Scale : 무게 자유

[ 압구정 ]

"Grettell"

10 Rounds for time of :

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

TIME CAP : 7 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

@painstorms

164

Monday 250106

[ 수원 ]

“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 )

A : 무게 자유
B : Step up
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Chest to bar
10 Overhead Walking Lunge ( 45/35 )
10 Push up
10 Overhead Walking Lunge

A : Pull up
B : Band Assist
C : 상담

[ 잠실 ]

"DY"

3 Minutes of :

500/400 Row
Max reps Power Clean ( 135/95 )

Rest 3 minutes

3 Minutes of :

500/400 Row
Max Reps Front Squat

Rest 3 minutes

3 Minutes of :

500/400 Row
Max Reps Squat Clean

A : ( 95/65 )
B : 무게 자유
C : 400/350, Hang

@painstorms