21

Tuesday 230207

[ 압구정 ]

As many rounds as possible in 20 minutes :

4 Bar Muscle up
16 Push up
24 Walking Lunge

A : 8 Toes to bar
B : 8 Knee raise
C : 상담

[ 잠실 ]

"Rack City"

For time of :

10 Power Clean ( 155/105 )
50 Squat
10 Front Squat
50 Squat
10 Push Jerk
50 Squat
10 Cluster

A : ( 115/85 )
B : 무게 자유
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

13.2

AMRAP : 10 MIN

5 Shoulder to overhead ( 115/75 )
10 Deadlift
15 Box Jump ( 24/20 )

A : ( 95/55 )
B : 무게 자유, Step up
C : 상담

20

Monday 230206

[ 잠실 ]

For time of :

20 Handstand Push up
50 Double under
30 Pull up
50 Double under
40 Toes to bar
50 Double under
50 One leg squat, alternating
50 Double under

A : Mat Assist, Assist Pistol
B : Push up, x2 Single under, Band Assist, Knee raise, Jumping Lunge
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

For time of :

75 Squat
25 Push up
50 Wall Ball Shot (30/20)
25 Push up
75 Squat

Rest 5 mintues

45 Squat
15 Push up
45 Wall Ball Shot (20/14)
15 Push up
45 Squat

A : (20/14)
B : 무게자유
C : 상담

[ 압구정 ]

1.

Overhead Squat

3 - 3 - 3 - 3 - 3

2.

7 Rounds

Burpee over the barbell

90 SEC ON
30 SEC OFF

@painstorms

19

Saturday 230204

[ 수원 ]

For time of :

1-2-3-4-5-6-7-8-9-10
Thrusters ( 115/80 )

2-4-6-8-10-12-14-16-18-20
25ft Shuttle Run

A : ( 95/65 )
B : 무게자유
C : 상담

[ 압구정 ]

For time of :

500 Row
50 V up

1000 Row
50 V up

2000 Row
50 V up

Scale : 상담

[ 잠실 ]

5 Rounds for time of :

9 Deadlift ( 115/75 )
6 Hang Power Snatch
3 Overhead Squat

A : ( 95/65 )
B : ( 75/45 )
C : 무게 자유

@painstorms

18

Friday 230203

[ 압구정 ]

Black Jack

For time of :

20 Squat / 1 Deadlift ( 135/95 )
19 Squat / 2 Deadlift
18 Squat / 3 Deadlift
.
.
.
1 Squat / 20 Deadlift

TIME CAP : 21 MIN

Scale : 무게 자유

[ 잠실 ]

EMOM x 16

18/15 Row
15 Toes to bar
15 Box Jump over ( 24/20 )
Rest 1 MIN

A : 15/12 Row, 12 T2B, 12 Box Jump over
B : 12/10 Row, 10 Knee raise, 10 Box Jump over
C : 상담

[ 수원 ]

Team of 2

For time of :

1000m Row
50 Deadlift ( 135/95 )

1000m Row
40 Deadlift ( 185/125 )

1000m Row
30 Deadlift ( 225/155 )

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

17

Thursday 230202

[ 잠실 ]

Team of 2

For time of :

100 Man Maker ( 50x2/35x2 )

Scale : 무게 자유

TIME CAP : 30 MIN

[ 수원 ]

For time of :

30 - 20 - 10

Sit up
Toes to bar
Wall Ball Shot (20/14)

A : 무게자유
B : Knee Raise
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Toes to bar
10 Box Jump ( 24/20 )
10 Handstand push up

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

@painstorms

16

Wednesday 230201

[ 수원 ]

Team of 2

For time of :

150 Burpee Box Jump Over ( 24/20 )

*Every 2 mintues perform 6 Squat Clean ( 135/95 )

A : ( 95/65 )
B : Burpee Step up over, 무게 자유
C : 상담

[ 압구정 ]

"한방"  
 
For time of :  
 
15 - 12 - 9  
 
Thruster ( 95/65 )  
Pull up  
 
Rest 5 minute  
 
12 - 9 - 6  
 
Thruster ( 95/65 )  
Pull up
 
Rest 5 Minute  
 
9 - 6 - 3  
 
Thruster ( 95/65 )  
Pull up

A : Band Assist
B : Box Assist
C : 상담

[ 잠실 ]

AMRAP : 18 MIN

10 - 20 - 30 - 40 - 50 - 60 - 70 • • •
Double under
1 - 2 - 3 - 4 - 5 - 6 - 7 • • •
Muscle up or Bar Muscle up

A : x2 Chest to bar or x2 Pull up
B : x2 Band Pull up
C : x2 Single under

15

Tuesday 220131

[ 압구정 ]

"Dork"

6 Rounds for time of :

60 Double under
30 Kettlebell Swing ( 24/16 )
15 Burpee

A : 무게 자유
B : x2 Single or 1/2 Double
C : 상담

[ 잠실 ]

1.

Squat Clean

1 - 1 - 1 - 1 - 1

2.

For time of :

15 - 12 - 9

Squat Clean ( 135/95 )
Burpee over the Barbell

A : ( 95/65 )
B : 무게 자유
C : 상담

TIME CAP : 7 MIN

[ 수원 ]

1.

Hang Power Snatch

3 - 3 - 3 - 3 - 3

2.

AMRAP : 7 MIN

10 Hang Power Snatch ( 75/55 )
20 Jumping Lunge

B : 무게 자유
C : 상담

14

Monday 230130

[ 잠실 ]

For time of :

50 - 40 - 30 - 20 - 10

Walking Lunge
Push up
Sit up

B : 40 - 30 - 20 - 10
C : Team of 2

[ 수원 ]

AMRAP : 20 MIN

5 Chest to bar
10 Push up
15 Squat
20 Double under

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

[ 압구정 ]

Team of 2

New York Minute

For time of :

150 Wall Ball Shot ( 20/14 )
40 Bar Muscle up
30 Clean and Jerk ( 155/105 )

A : x2 Toes to bar
B : x2 Knee raise
C : 상담

#1분씩 번 갈아가며 진행

@painstorms

13

Saturday 230128

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

As many rounds as possible in 20 minutes :

250 Row
10 Bench Press ( 155/85 )

A : 무게 자유
B : Push up
C : 상담

[ 잠실 ]

AMRAP : 10 MIN

1 Snatch ( 155/105 )
5 Double under

2 Snatch
10 Double under

3 Snatch
15 Double under
.
.
.

A : ( 135/75 )
B : ( 95/55 )
C : 무게 자유, x2 Single under

@painstorms

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