293

Saturday 240106

[ 잠실 ]

For time of :

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

Thruster ( 95/65 )
Bar facing burpee

A : ( 75/55 )
B : 무게 자유
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

AMRAP : 18 MIN

3 - 6 - 9 - 12 - 15 ••

Power Snatch ( 95/65 )
Overhead Squat
Toes to bar

A : 무게자유
B : Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row ( Cal )
10 Burpee over the rower

Scale : 귀가

@painstorms

292

Friday 240105

[ 수원 ]

AMRAP : 15 MIN

5 Deadlift ( 225/155 )
10 Push up
15 Sit up

A : ( 185/125 )
B : 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

1 Muscle up
8 Dumbbell Snatch ( 50/35 )
12  Box Jump ( 24/20 )

2 Muscle up
8 Dumbbell Snatch
12  Box Jump

3
.
.
#Step down from the box

A : Bar Muscle up / x2 Toes to bar
B : x2 Knee raise, Step up
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

50 Toes to bar
100 Double under
50 Sit up
100 Double under

B : Knee raise
C : x2 Single under

@painstorms

291

Thursday 230104

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Squat Clean ( 205/135 )
9 Handstand push up

A : 4 SC ( 155/105 ), Mat Assist
B : 5 SC 무게 자유, Push up
C : 상담

[ 잠실 ]

Team of 2

Row Interval

3 Rounds

1000 Row
Rest 2 minutes

#3 라운드 중 가장 느린 기록이 기록

[ 수원 ]

For time of :

21 Single Devil Press ( 50/35 )
42 Chest to bar

15 Single Devil Press
30 Chest to bar

9 Single Devil Press
18 Chest to bar

A : ( 35/25 ), Pull up
B : 무게 자유, Assist Pull up
C : 상담

290

Wednesday 240103

[ 잠실 ]

For time of :

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

Hang Power Clean ( 135/95 )
Front Squat
Ring Dip

A : ( 115/75 ), Bar Dip
B : 무게 자유, Band Assist Dip
C : 상담

[ 수원 ]

10 Rounds for time of :

5 Hang Power Clean ( 115/75 )
10 Front Squat
20 Double under

TIME CAP : 20 MIN

A : ( 95/55 )
B : 무게자유, x2 Single under
C : 상담

[ 압구정 ]

10 Rounds for time of :

5 Strict Pull up
10 Burpee
15 Sit up

TIME CAP : 20 MIN

A : Kipping
B : Band Assist
C : 상담

@painstorms

289

Tuesday 240102

[ 수원 ]

Team of 2

For time of :

500 Row
50 Burpee over the rower

1000 Row
50 Burpee over the rower

1500 Row
50 Burpee over the rower

Scale : 상담

[ 압구정 ]

Crossfit Total

Back Squat 1 RM
Shoulder Press 1 RM
Deadlift 1 RM

TIME CAP : 40 MIN

[ 잠실 ]

"Chuck Norris"

For time of :

50 Box Jump ( 24/20 )
50 Jumping Pull up
50 Kettlebell Swing ( 16/12 )
50 Walking Lunge
50 Knee to elbow
50 Push Press ( 45/35 )
50 Back Extension
50 Wall Ball Shot ( 20/14 )
50 Burpee
50 Double under

A : 무게 자유
B : 높이 자유, Knee raise, x2 Single under
C : 상담

TIME CAP : 25 MIN

@painstorms

288

Saturday 231230

[ 압구정 ]

"Linda for team fixed"

As many reps as possible in 25 minutes :

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

Deadlift ( 245/155 )
Bench Press ( 155/85 )
Squat Clean ( 115/75 )

Scale : 무게 자유

[ 잠실 ]

AMRAP : 15 MIN

45 Double under
8 Deadlift ( 155/105 )
6 Hang Power Clean
4 Push Jerk

A : ( 115/75 ) 이상
B : ( 75/45 ) 이상
C : x2 Single under, 무게
자유

[ 수원 ]

수원점은 내일 휴무입니다.
감사합니다.

287

Friday 231229

[ 잠실 ]

For time of :

600 Run
30 Back Squat ( 155/115 )
400 Run
20 Back Squat
200 Run
10 Back Squat

A : ( 115/75 ) 이상
B : ( 75/45 ) 이상
C : 상담

[ 수원 ]

5 Rounds for time of :

15 Push Jerk ( 95/65 )
12 Chest to bar
9 Sumo Deadlift High Pull

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

[ 압구정 ]

As many rounds as possible in 18 minutes :

1 Wall Walk
20 Sit up
30 Double under

2 Wall Walk
20 Sit up
30 Double under

3
.
.

Compare to 230106

A : x2 Inchworm Push up
B : x2 Single or 1/2 Double
C : 상담

@painstorms

286

Thursday 231228

[ 수원 ]

Team of 2

For time of :
​
100 Man Maker ( 50/35 )
​
Scale : 무게 자유
​
TIME CAP : 30 MIN

[ 압구정 ]

As many rounds as possible in 16 minutes :

3 Bar Muscle up
6 Deadlift ( 225/155 )
12 Wall Ball Shot ( 20/14 )

A : 6 Chest to bar, ( 185/125 )
B : 6 Pull up, 무게 자유
C : 상담

[ 잠실 ]

For time of :

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

Box Jump ( 24/20 )
Sit up
Wall Ball Shot ( 20/14 )
Row

Scale : 높이 자유, 무게 자유

@painstorms

285

Wednesday 231227

[ 압구정 ]

EMOM x 20

1 : 15/12 Row ( Cal )
2 : 5 Clean and Jerk ( 135/95 )
3 : 12 Burpee
4 : Rest

A : 12/10 Row, ( 115/75 ) , 10 Burpee
B : 10/8 Row, ( 95/55 )
C : 상담

[ 잠실 ]

Team of 2

For time of :

200 Kettlebell Famers Carry( 24/16, m )
100 Pull up
150 Kettlebell Front Rack Carry
75 Chest to bar
100 Kettlebell Overhead Carry
50 Bar Muscle up

A : 무게 자유, All Pull up
B : Band Assist, All Famers Carry
C : 상담

[ 수원 ]

3 Rounds for time of :

1000 Row
50 Back Extension
50 Sit up

Scale : 상담

284

Tuesday 231226

[ 잠실 ]

"12 Days of Christmas"

For time of :

1 Wall Walk
2 Candlestick Rock
3 Burpees
4 Push up
5 Walking Lunge
6 Squat
7 Sit up
8 Jumping Squat
9 Jumping Lunge
10 Broad Jump
11 Handstand push up
12 One Leg Squat ( alternating )

Starting with 1 and adding an exercise each round

B : Half Wall Walk, Mat Assist, Assist Pistol
C : Inchworm Push up, Shoulder Press, Box Step up

TIME CAP : 25 MIN

[ 수원 ]

"12 Days of Painstorm"

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 ( 24/20 )
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 ]

As many rounds as possible in 18 minutes :

10 DB Overhead Walking Lunge ( 50/35 )
10 Toes to bar
10 DB Overhead Walking Lunge
10 Push up

A : 무게 자유
B : Knee raise
C : 상담

@painstorms

283

Saturday 231223

[ 수원 ]

For time of :

24 Inch Worm
10 Wall Ball Shot ( 20/14 )

18 Inch Worm
10 Wall Ball Shot

12 Inch Worm
10 Wall Ball Shot

6 Inch Worm
10 Wall Ball Shot


A : 무게자유
B : 20-15-10-5
C : 상담

[ 압구정 ]

"12 Days of Painstorm V2"

1 Devil Press ( 50/35 )
2 Bar Muscle up
3 Burpee Box Jump over ( 24/20 )
4 Dumbbell Deadlift
5 Dumbbell Hang Clean
6 Dumbbell Front rack Lunge
7 Pull up
8 Toes to bar
9 Medicine Ball Clean ( 20/14 )
10 Wall Ball Shot
11 Handstand push up
12 Dumbbell Thruster

TIME CAP : 25 MIN

A : 무게 자유, BMU=S2O
B : Step over, Band Assist,
Knee raise, Push up
C : 상담

[ 잠실 ]

"540"

For time of:

50 Overhead Lunge ( 45/25 )
40 Pull up
30 Thruster ( 95/65 )
20 Burpee
10 Squat Clean

A : 무게 자유
B : Band Assist
C : 상담

TIME CAP : 10 MIN

@painstorms

282

Friday 231222

[ 압구정 ]

As many rounds as possible in 18 minutes :

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

A : ( 14/8 )
B : Knee raise
C : Step up

[ 잠실 ]

5 rounds

A : 20 Burpee
B : Kettlebell Swing Max rep (32/24)

서로 한번씩 번갈아 하면 1R
A B 두사람은 배틀입니다
케틀벨 횟수가 점수가 됩니다.

A : 무게 자유
B : 버피 14
C : 상담

[ 수원 ]

"Seven Jr”

7 Rounds for time of :

7 Push up
7 Thruster ( 135/95 )
7 Toes to bar
7 Deadlift ( 245/165 )
7 Burpee
7 Kettlebell Swing ( 32/24 )
7 Pull up

TIME CAP : 35 MIN

A : ( 115/75 ), ( 185/125 ), ( 24/16 )
B : 무게 자유, Knee raise, Band Assist
C : 상담

281

Thursday 231221

[ 잠실 ]

AMRAP : 15 MIN

10 Handstand Push up
5 Push Jerk ( 185/115 )
50 Double under

A : Mat Assist, ( 135/85 )
B : Push Press, 무게 자유
C : x2 Single under

[ 수원 ]

4 Sets

In a 2 minute

20/16 Row ( Cal )
Max Shuttle Run ( 25ft )

-Rest 2 minutes-

In a 2 minute

20 Shuttle Run ( 25ft )
Max Row ( Cal )

-Rest 2 minutes-

Scale : 상담

[ 압구정 ]

3 Rounds for time of :

1000 Row
50 Back Extension
50 Sit up

Scale : 상담

@painstorms

280

Wednesday 231220

[ 수원 ]

1.

Squat Snatch

1 - 1 - 1 - 1 - 1

2.

“Isabel”

For time of :

30 Snatch ( 135/95 )

Time Cap : 10 MIN

Scale : 무게자유

[ 압구정 ]

"540"

For time of :

50 Overhead Lunge ( 45/35 )
40 Pull up
30 Thruster ( 95/65 )
20 Burpee
10 Squat Clean

TIME CAP : 10 MIN

A : 무게 자유
B : Band Assist
C : No Squat Clean

[ 잠실 ]

For time of :

1000/900 Row
75 Wall ball Shot ( 20/14 )
20 Muscle up

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

# 스케일 무게 자유

TIME CAP : 11 MIN

@painstorms

279

Tuesday 231219

[ 압구정 ]

As many rounds as possible in 15 minutes :

30 Double under
10 Single Devil Press ( 50/35 )
5 Strict Handstand push up

A : 무게 자유, Kipping, Mat Assist
B : x2 Single, No HSPU
C : 상담

[ 잠실 ]

2 Rounds for time of :

20 Hang Power Snatch ( 135/95 )
20 Overhead Squat
20 Hang Power Clean
20 Front Squat

A : ( 75/45 )이상
B : 무게 자유
C : 상담

# 바벨 내려 놓으면 20 Sit up

[ 수원 ]

AMRAP : 15 MIN

5 Pull up
7 Burpee over the barbell
9 Sumo Deadlift High Pull ( 75/55 )

A : 무게 자유
B : Band Pull up
C : 상담