308

Wednesday 240124

[ 잠실 ]

1.

Front Squat

2 - 2 - 2 - 2 - 2

2.

"Double under King"

AMRAP : 7 MIN

Double under

[ 수원 ]

Team of 2

I go, You go

20 Round for time of :

200/180 Row
6 Shuttle Run ( 25ft )

Scale : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

6 Burpee over the Dumbbell
12 Dumbbell Snatch ( 50/35 )
24 Double under

A : 무게 자유
B : 48 Single under
C : 상담

@painstorms

307

Tuesday 240123

[ 수원 ]

1.

Power Snatch

1 - 1 - 1 - 1 - 1

2.

“Randy”

For time of :

75 Power Snatch ( 75/55 )

Time Cap : 7 MIN

Scale : 무게자유

[ 압구정 ]

As many rounds as possible in 18 minutes :

5 Clean and Jerk ( 165/115 )
10 Strict Pull up
20 Squat

A : 무게 자유
B : Kipping
C : 상담

[ 잠실 ]

Team of 2

For time of :

100 Wall Ball Shot ( 20/14 )
80 Burpee over the barbell
60 Wall Ball Shot
40 Burpee over the barbell
20 Wall Ball Shot

B : 무게 자유
C : 상담

TIME CAP : 18 MIN

@painstorms

306

Monday 240122

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row ( Cal )
20 Sit up
15 Push up

Scale : 상담

[ 잠실 ]

AMRAP : 18 MIN

12 DB Snatch, alternating ( 50/35 )
9 Toes to bar
6 Box Jump, Step Down ( 30/24 )
3 Muscle up

A : 1 Muscle up or 3 Band BMU
B : 무게 자유, ( 24/20 ), No Muscle up
C : Knee raise, 높이 자유

[ 수원 ]

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

Scale : Assist Pull up

305

Saturday 240120

[ 잠실 ]

AMRAP : 15 MIN

250 Row
3 Snatch ( 155/105 )

A : ( 115/75 )
B : ( 75/45 )
C : 무게 자유

[ 수원 ]

AMRAP : 14 MIN

14 Box Jump ( 30/24 )
14 Kettlebell Swing ( 32/24 )

*Step down from the box.

A : ( 24/20 ), ( 24/16 )
B : Step up, 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

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

A : 무게 자유
B : Knee raise
C : 상담

@painstorms

304

Friday 240119

[ 수원 ]

Team of 2

2 Rounds for time of :

50 Chest to bar
50 Burpee over the barbell
50 Thruster ( 95/65 )

A : Pull up, ( 75/45 )
B : Band Assist, 무게자유
C : 상담

[ 압구정 ]

“Heidi 20"

As many rounds as possible in 20 minutes :

20 Squat
20 Push up
20 Kettlebell Swing ( 24/16 )
20 Jumping Lunge
20 Sit up
20 Box Jump ( 24/20 )
#Step down from the box.

A : 무게 자유
B : Step up
C : 상담

[ 잠실 ]

Team of 3

for time of :

250 Toes to bar

# 떨어지면 교대, 교대시 모든 팀원 10 Squat

A : 150 Toes to bar
B : Knee raise
C : 상담

TIME CAP : 25 MIN

@painstorms

303

Thursday 240118

[ 압구정 ]

"Heartbreak kid"

3 Rounds for time of :

10 Front Squat ( 185/125 )
20 Chest to bar
50 Double under

TIME CAP : 11 MIN

A : ( 155/105 ), Pull up
B : 무게 자유, x2 Single
C : 상담

[ 잠실 ]

For time of :

21 - 15 - 9

Deadlift ( 315/225 )
After each set 50ft Handstand Walk

A : ( 225/155 ), Burpee over the barbell
B : ( 135/95 )이상
C : 무게 자유

TIME CAP : 9 MIN

[ 수원 ]

AMRAP : 15 MIN

10 Deadlift ( 135/95 )
20 Sit up
30 Double under

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

302

Wednesday 240117

[ 잠실 ]

"Jack"

AMRAP : 20 MIN

10 Push Press ( 115/85 )
10 Box Jump ( 24/20 )
10 Kettlebell Swing ( 24/16 )

A : ( 95/65 ), 무게 자유
B : 무게 자유, 높이 자유
C : 상담

[ 수원 ]

5 Rounds

As many reps as possible in 2 minutes :

250/200 Row
Max rep Wall Ball Shot ( 20/14 )

Rest 2 minutes

A : ( 14/10 )
B : 무게자유
C : 상담

[ 압구정 ]

5 Rounds

2 Minutes of :

21 Burpee over the barbell
Max reps Snatch ( 75/55 )

Rest 2 minites

A : ( 55/35 )
B : 무게 자유
C : 상담

@painstorms

301

Tuesday 240116

[ 수원 ]

AMRAP : 15 MIN

8 Toes to bar
10 Push up
12 One Leg Squat, Alternating

A : Jumping Lunge
B : Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

20 Walking Lunge
12 Kettlebell Swing ( 24/16 )
2 Strict Handstand push up

20 Walking Lunge
12 Kettlebell Swing ( 24/16 )
4 Strict Handstand push up

20
12
6
.
.

A : Kipping, Mat Assist
B : Push up
C : 상담

[ 잠실 ]

3 Rounds for time of :

500/400 Row
40 Sit up
30 Medicin Ball Clean ( 20/14 )

B : 무게 자유
C : 상담

TIME CAP : 20 MIN

@painstorms

300

Monday 240115

[ 압구정 ]

As many rounds as possible in 15 minutes :

15 Squat
10 Toes to bar
5 Power Clean ( 135/95 )

A : ( 115/75 )
B : ( 95/55 ), Knee raise
C : 상담

[ 잠실 ]

"Pony up"

AMRAP : 14 MIN

7 Pull up
30 Double under
7 Push up

B : Band Assist
C : Jumping Pull up, x2 Single under

[ 수원 ]

1.

Squat Clean and Jerk

1 - 1 - 1 - 1 - 1

2.

11.3

AMRAP : 5 MIN

Squat Clean and Jerk ( 165/110 )

A : ( 135/95 )
B : 무게 자유
C : 상담

299

Saturday 240113

[ 잠실 ]

AMRAP : 7 MIN

3 - 6 - 9 - 12 - 15 •••

Clean and Jerk ( 135/95 )
Toes to bar

A : ( 115/75 )
B : ( 95/55 )
C : 무게 자유, Knee raise

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

I Go, You Go

As many rounds as possible in 24 minutes :

6 Chest to bar
12 Medicine Ball Clean ( 20/14 )
24 Double under

A : Pull up
B : x2 Single
C : 상담

@painstorms

298

Friday 240112

[ 수원 ]

AMRAP : 15 MIN

10 Wall Ball Shot ( 20/14 )
10 Toes to bar
10 Box Jump ( 24/20 )
*Step down from the box

A : ( 14/8 )
B : 무게자유, Knee raise
C : 상담

[ 압구정 ]

For time of :

40 - 30 - 20 - 10

Overhead Lunge ( 45/35 )
Kettlebell Swing ( 24/16 )
Burpee

A : 둘 중 하나 무게 자유
B : 둘 다 자유
C : 상담

[ 잠실 ]

For time of :

10 - 20 - 30 - 40 - 50 - 60 - 70 - 80 - 90 - 100
Walking Lunge
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
Burpee

Scale : 상담

TIME CAP : 18 MIN

@painstorms

297

Thursday 240111

[ 압구정 ]

As many reps as possible in 7 minutes :

3 Bar Muscle up
4 Clean ( 185/125 )

A : 6 Toes to bar, ( 155/105 )
B : 6 Knee raise, 무게 자유
C : 상담

[ 잠실 ]

Team of 2

For time of :

1000/800 Row
100 Wall Ball Shot ( 20/14 )
30 Hang Clean ( 155/105 )

1000/800 Row
100 Wall Ball Shot
30 Hang Clean ( 205/135 )

A : ( 135/85 ), ( 165/115 )
B : 무게 자유
C : 상담

TIME CAP : 25 MIN

[ 수원 ]

AMRAP : 15 MIN

30 Double under
20 Sit up
10 Kettlebell Swing ( 24/16 )

A : 무게 자유
B : x2 Single under
C : 상담

296

Wednesday 240110

[ 잠실 ]

For time of :

50 - 40 - 30 - 20 - 10
Box Jump ( 24/20 )
25 - 20 - 15 - 10 - 5
Handstand Push up

#Step down from the box.

TIME CAP : 18 MIN

A : Mat Assist
B : 높이 자유, Shoulder Press ( 45/25 )
C : 상담

[ 수원 ]

Team of 2

For time of :

42 - 36 - 30 - 24 - 18 - 12 - 6

Row ( Cal )
Dumbbell Thruster ( 50/35 )

Scale : 무게자유

[ 압구정 ]

5 Rounds

As many reps as possible in 2 minutes :

250/200 Row
Max rep Wall Ball Shot ( 20/14 )

Rest 2 minutes

A : ( 14/10 )
B : ( 10/8 )
C : ( 8/6 )

@painstorms

295

Tuesday 240109

[ 수원 ]

AMRAP : 4 MIN

3 Hang Power Clean ( 135/95 )
6 Shoulder to overhead
9 Burpee over the barbell
12 Pull up

Rest 2 MIN

Repeat for a total of 4 cycles.

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

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 DB Hang Clean and Jerk ( 50/35 )
10 Ring Dip
10 Box Jump ( 24/20 )

#Step down from the box.

A : Bar Dip / Strict push up
B : Hand raise push up, Step up
C : 상담

[ 잠실 ]

As many rounds as possible in 5 minutes :

5 Power Snatch ( 95/65 )
30 Double under

Rest 5 minutes

As many rounds as possible in 5 minutes :

4 Power Snatch ( 115/75 )
30 Double under

Rest 5 minutes

As many rounds as possible in 5 minutes :

3 Power Snatch ( 135/95 )
30 Double under

A : ( 75/55 ), ( 95/65 ), ( 115/75 )
B : 무게 자유, 50 Sigle under
C : 상담

@painstorms

294

Monday 240108

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Snatch ( 135/95 )
6 Chest to bar
12 One leg squat, Alternating

A : ( 115/75 ), Pull up
B : ( 95/55 ), Jumping Lunge
C : 무게 자유

[ 잠실 ]

AMRAP : 18 MIN

10 Muscle up
20 Push up
30 Sit up
40 Squat

A : Chest to bar or Pull up
B : Band Assist
C : Jumping Pull up

[ 수원 ]

Crossfit Total

Back Squat 1 RM
Shoulder Press 1 RM
Deadlift 1 RM

TIME CAP : 40 MIN