**** Krose's Crossfit Diary ****

[Crossfit - 분당]

"Overhead squat, Toes to bar, Double under"

5라운드

5 오버헤드스쿼트 (135/95)

15 토즈투바

25 더블언더

[Reebok Crossfit - Sentinel]

For Time: 40-30-20-10

Back Squats (Rx: 115/75)(B-D: 135/85)

Push-Ups (games standard)

Sit-Ups (abmat)

*bar must be taken off of the ground

[Reebok Crossfit - 투혼]

21-15-9

Squat Clean (115/75)

Burpee

Pullup

[Reebok Crossfit - MARU]

'Forrest'

3 Rounds For Time of :

20 L-pull ups

30 Toes to bar

40 Burpees

Run 800 meters

[Reebok Crossfit - Super Strength]

for time:

21-15-9

Overhead Squat (95/65lbs)

Pullup toes to bar

kb swing (24kg)

[Reebok Crossfit - Able]

"The Seven"

7 rounds for time of:

7 Handstand push-ups

7 Thruster 135lbs

7 Knees to elbows

7 Deadlift 245lbs

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

[Reebok Crossfit - XTM 센텀/서면]

Overhead Squat 3-3-3-3-3 reps

[Crossfit - SAP]

For time:

15 Thruster 135lbs

Run 200 meters

20 Thruster 95lbs

Run 400 meters

30 Thruster 65lbs

[Crossfit.com]

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Run 800 meters

[WOD]

"DT"

5 Rounds for time of :

75lbs

12 Deadlift

9 Hang Clean Power

6 Push Jerk

[기록]

5분 5초

이전기록 55lbs 14분 13초

[Crossfit - 분당]

"DT"

5 Rounds For Time:

12 Deadlift

9 Hang Power Clean

6 Push Jerk

이전기록 : 55lbs 14분 12초

[Crossfit - Sentinel]

"DT"

5 Rounds For Time:

12 Deadlift

9 Hang Power Clean

6 Push Jerk

[Crossfit - 투혼]

5 rounds for time of:

135 pound Deadlift, 9 reps

135 pound Hang power snatch, 6 reps

135 pound Overhead squat, 3 reps

[Crossfit - Able]

8 Round For Time:

20 Double under

8 KBS 32Kg / 24Kg

12 Push up

[Crossfit - XTM 센텀/서면] - 서면에 새로 생겼군요..

5 rounds for time of:

40 Double-unders

30 Box jumps(24"/20")

20 Kettlebell swings(24kg/16kg)

[Crossfit - SAP]

5 rounds for time of:

275 pound Deadlift, 5 reps

10 Burpees

[Crossfit.com]

Rest Day!