**** 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

[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!

[Crossfit - 분당]

"DB Snatch, Sit-up, TTB"

3라운드

15 덤벨 스내치 35파운드

15 싯업

15 덤벨 스내치 35파운드

15 토즈투바

레벨별 무게로 비례축소 합니다.

[Reebok Crossfit - Sentinel]

“Horrible Hundred” Partner WOD:

100 Box Jumps

100 Pull-Ups

100 KBS (24/16)

100 Lunge Steps

100 Knees to Elbows

100 Push/Press (45/35)

100 Sit-Ups

100 Jumping Squats w/ BB (45/35)

100 Burpees

1000m Run

*each group must complete the total number of reps before moving onto the next excercise

-this workout is designed to be EXTREMELY tough to complete within the given time cap

[Reebok Crossfit - 투혼]

For time:

50 Pull-ups

10 Burpees

40 Pull-ups

20 Burpees

30 Pull-ups

30 Burpees

20 Pull-ups

40 Burpees

10 Pull-ups

50 Burpees

[Reebok Crossfit - ABLE]

"Elizabeth"

for time :

21-15-9 

Squat clean 135# / 95#

Ring Dips

[Reebok Crossfit - XTM]

For time:

100 Thruster(95#/65#)

[Crossfit SAP]

5 rounds for time of:

135 pound barbell Overhead walking lunges, 25 feet

15 Knees to elbows

Let trailing knee gently kiss the ground on each lunge.

(각 런지시 무릎이 바닥에 닿도록 실시)

[Crossfit.com]

3 rounds for time of:

15 foot Rope climb, 3 ascents

30 Push-ups

30 Sit-ups

[Crossfit - 분당]

"Crazy Couplet a.k.a CC"

Couplet 1

5Rounds

20 Double under (Sub will be 60 singles)

10 Push press (95/65)

Rest 2min

Couplet 2

5Rounds

5 Pull-up

10 Push-up

Rest 2min

Couplet3

5Rounds

5 Thruster (95/65)

5 Burpee

[Reebok Crossfit - Sentinel]

4 Rounds for time of:

16 Snatches (Rx:75/55)(B-D:95/65)

400m Run

[Reebok Crossfit - 투혼]

"Fat Helen"

5rounds

Run 400m

21 Kettlebell Swing (32k/24k)

12 Pullup

[Reebok Crossfit - ABLE]

AMRAP in 12 minutes of:

30 Double unders

6 Burpee box jumps (20)

6 Pistols, alternating

[Reebok Crossfit - XTM]

"Holleyman"

30 rounds for time of:

5 Wall ball shots(20#/14#)

3 Handstand push-ups

1 Power clean(225#/155#)

[Crossfit - SAP]

50-35-20 reps of:

Wall balls

Pull-ups

Double-unders

[Crossfit.com]

"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

[Crossfit - 분당]

"400m,Hang power clean, Push-up"

4 Rounds

Run 400m

10 Hang power clean (135/95)

10 Push-up

[Crossfit - Sentinel]

EMOM for 20:00:

2 Power Cleans

4 Front Squats

Rx: 135/95

B-D: 165/115

[Crossfit - 투혼]

8 rounds for max reps of:

115 pound Hang power clean, 20 seconds

Rest 10 seconds

115 pound Push press, 20 seconds

Rest 10 seconds

[Crossfit - Able]

"Fight gone bad with your partner"

3Round

1min Wall ball

1min SDHP

1min Box jump

1min Push press

1min Row

[Crossfit - MARU]

Overhead Squat

3-3-3-3-3 reps

[Crossfit - SAP]

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

(각 15세트에 무게를 늘리며 시도)

[Crossfit.com]

Split snatch 2-2-2-2-2-2-2 reps

Alternate legs for each rep.

(각 반복시마다 발 방향 교체)

[Crossfit - 분당]

"Squat clean, KBSW"

3-3-3-3-3

Power Clean

then

5 Rounds

7 Squat clean (135/95)

14 Kettlebell Swing (24/16)

[Reebok Crossfit - Sentinel]

For Time:

100 Thrusters (95/65)

[Reebok Crossfit - 투혼]

For time of: 

Row 1000m 

Run 800m 

Row 1000m

[Reebok Crossfit - MARU]

20min AMRAP:

3 Wall climbs

10 Up-downs

5 Parallette pass-throughs (forward + back = 1)

10 Grasshoppers (right + left = 1)

[Reebok Crossfit - XTM]

3 rounds for time of:

30 Kettlebell swings(24kg/16kg)

25 Wall ball shots(20#/14#)

20 Pull-ups

[Reebok Crossfit - Able]

"TABATA SE"

Pullup

Pushup

Situp

Squat

[Crossfit SAP]

"Jared"

4 rounds for time of:

Run 800 meters

40 Pull-ups

70 Push-ups

[Crossfit.com]

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

[Crossfit - 분당]

"Helen"

3 Rounds For Time:

400m Run

21 KB Swings

12 Pull-ups

[Reebok Crossfit - Sentinel]

18:00 AMRAP

16 Deadlifts (185/115)(135/85)

8 Hang Power Cleans (same as Deadlifts)

400m Run

[Reebok Crossfit - 투혼]

WOD

3 Rounds

15 Chest to Bar Pullup

20 Burpee

15 Sumo Deadlift High Pull (95/65)

[Reebok Crossfit - Able]

7 Round For time :

5  Deadlift<70% 1rm>

400m  Run

[Reebok Crossgit - XTM]

18:00 AMRAP

15 Box jumps(24"/20")

12 Push press(115#/75#)

9 Toes-to-bar

[Crossfit SAP]

2000m Rowing

[Crossfit.com]

"Helen"

3 rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

[Crossfit - 분당]

"Team WOD"

4인1조로 팀을 구성합니다.

로테이션은 자유롭게 하면서 최대한 빠르게 끝냅니다.

2km 로잉

100 오버헤드 스쿼트 (65/35)

100 푸쉬프레스 (65/35)

100 버피

4km 로잉

[Reebok Crossfit - Sentinel]

"Barbara"

5 Rounds (resting EXACTLY 3:00 b/n rounds) of:

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Squats

[Reebok Crossfit - 투혼]

for time of:

100 Thrusters (95/65)

[Reebok Crossfit - Able]

"Danny"

AMRAP 20min

24" box jump, 30 reps

115 pound push press, 20 reps

30 pull-ups

[Reebok Crossfit - XTM]

AMRAP 20 minutes of:

5 Thruster(95#/65#)

7 Hang Powercleans(95#/65#)

10 Sumo Deadlift High-pull(95#/65#)

[Crossfit - SAP]

15 rounds of: 

Power snatch followed immediately by five overhead squats.

Start light and add weight.

15라운드 실시:

파워스내치 후 바로 오버헤드 스콰트 5회

적은 무게에서 시작하고 조금씩 증량

[Crossfit.com]

Rest Day!!

[Crossfit - 분당]

"CTB, Burpee, SDHP"

3Rounds

15 Chest to bar pull-up

20 Burpee

15 Sumo-deadlift High-pull (95/65)

[Reebok Crossfit - Sentinel]

[Strength/Skill]

15:00 Working on Over Head Squats (OHS) *If possible work up to a 3RM*

[WOD] 

For Time: “Jeremy”

21-15-9

OHS (95/65)

Over-the-Bar Burpees

[Reebok Crossfit - Able]

"Holleymen"

30 rounds for time of:

5 Wall ball shots, 20 pound ball

3 Handstand push-ups

225 pound Power clean, 1 rep

[Reebok Crossfit - 투혼]

"Irene"

For Time of:

Row 250m

40 Kettlebell Swings (24k/16k)

Row 500m

30 KB Swing

Row 750m

20 KB Swing

Row 1000m

10 KB swing

[Reebok Crossfit - MARU]

'Helen'

3RFT

[Crossfit 분당]

"Run, 3Types of Press"

For time:

Run 800m

95lbs Shoulder press, 21reps

Run 800m

95lbs Push press, 21reps

Run 800m

95 lbs Push Jerk, 21reps

[Reebok Crossfit - 투혼]

"Manion" 

7rounds 

400m run 

29 Back squat (135/95) 

[Reebok Crossfit - XTM]

"Run_KBswing_HSPU"

Three rounds for time:

Run 400 meters

21 Kettlebell swings (24kg/16kg)

12 Handstand push-ups

[Reebok Crossfit - Sentinel]

30 rounds for distance of:

Row 30 seconds

Rest 30 seconds

[Crossfit.com & SAP]

Three rounds for time of:

15 Chest to bar pull-ups

20 Burpees

95 pound Sumo-deadlift high-pull, 15 reps