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

163

Saturday 250104

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Toes to bar
10 Kettlebell Swing ( 24/16 )
10 Box Jump ( 24/20 )

A : Knee raise
B : Step up
C : 상담

[ 잠실 ]

"21.3"

For time of :

15 Front Squat ( 115/75 )
30 Toes to bar
15 Thruster

Rest 1 min

15 Front Squat
30 Chest to bar
15 Thruster

Rest 1 min

15 Front Squat
30 Bar Muscle up
15 Thruster

A : 무게 자유, All Toes to bar
B : All Knee raise
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

AMRAP : 18 MIN

3 Squat Snatch ( 135/95 )
6 Pull up
12 Box Jump ( 24/20 )
24 Sit up

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

162

Friday 250103

[ 잠실 ]

“Mccartney"

Team of 3

For time of :

2000m Row
14 Dumbbell Thruster ( 50x2/35x2 )
34 Kettlebell Swing ( 32/24 )
484 Double Under
108 Burpee
2000m Row
18 Deadlift ( 225/155 )

A : ( 35/25 ), ( 24/16 ), ( 185/125 )
B : 무게 자유
C : 상담

[ 수원 ]

4 Rounds For time of :

25 Sumo Deadlift High Pull ( 75/55 )
50 Back Extension
25 Russian Kettlebell Swing ( 24/16 )

A : 둘 중 하나 무게 자유
B : 둘 다 무게 자유
C : 상담

[ 압구정 ]

Low Five

As many reps as possible in 5 minutes :

30/21 Row ( Cal )
21 Snatch ( 95/65 )
Max Burpee over the barbell

Rest 5 minute

As many reps as possible in 5 minutes :

30/21 Row ( Cal )
15 Snatch ( 115/75 )
Max Burpee over the barbell

Rest 5 minute

As many reps as possible in 5 minutes :

30/21 Row ( Cal )
9 Snatch ( 135/85 )
Max Burpee over the barbell

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

Compare to 230517

161

Thursday 250102

[ 수원 ]

“Gladiators"

For time of :

21 Thruster ( 95/65 )
42 Toes to Bar
126 Double under

15 Thruster
30 Toes to Bar
90 Double under

9 Thruster
18 Toes to Bar
54 Double under

TIME CAP : 16 MIN

A : ( 75/45 )
B : 무게 자유, Knee raise, 2/1 Double under
C : x2 Single under

[ 압구정 ]

As many rounds as possible in 20 minutes :

40 Double under
30 Squat
20 Push up
10 Pull up

A : Band Assist
B : 80 Single under
C : 상담

[ 잠실 ]

AMRAP : 20 MIN

10 Back Squat ( 95/65 )
10 Ring Dip
10 Push Press

A : ( 75/55 ), Bar Dip
B : 무게 자유, Band Assist
C : Push up

@painstorms

160

Tuesday 241231

[ 압구정 ]

"DY"

3 Minutes of :

500/400 Row
Max reps Power Clean ( 165/115 )

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 : ( 135/95 )
B : 무게 자유
C : 상담

[ 잠실 ]

“21.2” or "17.1"

For time of :

10 Dumbbell Snatch ( 50/35 )
15 Burpee Box Jump over ( 24/20 )
20 Dumbbell Snatch
15 Burpee Box Jump over
30 Dumbbell Snatch
15 Burpee Box Jump over
40 Dumbbell Snatch
15 Burpee Box Jump over
50 Dumbbell Snatch
15 Burpee Box Jump over

TIME CAP : 20 MIN

Scale : 무게 자유

[ 수원 ]

“Laura”

Team of 2

AMRAP : 21 MIN

30/24 Row ( Cal )
20 Burpee over the rower
10 Power Clean ( 155/105 )

A : ( 115/75 )
B : 무게 자유
C : 상담

159

Monday 241230

[ 잠실 ]

For time

3 Rounds of :
30 Toes to bar
30 Wall Ball Shot ( 20/14 )

Then, 2 Rounds of :
20 Chest to bar
20 Handstand Push up

Then, 1 Rounds of :
10 Bar Muscle up

TIME CAP : 20 MIN

A : 무게 자유, Pull up, Chest to bar
B : Knee raise, Band Assist, Mat Assist
C : Jumping Pull up, Push up

[ 수원 ]

2 Rounds for time of :

50 Dumbbell Snatch ( 50/35 )
50 Wall Ball Shot ( 20/14 )

A : 둘 중 하나 무게 자유
B : 둘 다 무게 자유
C : 상담

[ 압구정 ]

"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 Dumbbell Push Press ( 50/35 )
50 Back Extension
50 Wall Ball Shot ( 20/14 )
50 Burpee
50 Double under

TIME CAP : 25 MIN

A : 무게 자유
B : Step up, Knee raise, x2 Single
C : 상담

Compare to 220809

@painstorms

158

Saturday 241228

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

Team of 2

3 Rounds for time of :

1000/800 Row
50 Burpee over the rower

Scale : 상담

Compare to 240330

[ 잠실 ]

Team of 2

For time of :

50 - 40 - 30 - 20 - 10

Row
Burpee
Toes to bar

B : Knee raise
C: 40 - 30 - 20 - 10

@painstorms