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2023.9.25 (Mon)

CrossFit / Boot Camp



5 Rounds for Time

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

3 Minutes Rest

2023.9.26 (Tue)

CrossFit / Boot Camp


AMRAP in 20 Minutes

21/17 Cal Row

15 KBS (32/24kg)

9 Box Jump Overs (24”/20”)

2023.9.27 (Wed)

CrossFit / Boot Camp


Partner WOD

AMRAP in 24 Minutes

30 Power Snatches (Barbell 75/55lb, Single Dumbbell 35/20lb)

30 Burpees

30 WBS

*1 person works at a time.

*Switch in every 30 seconds.

2023.9.28 (Thu)


2023.9.29 (Fri)


2023.9.30 (Sat)

Hannam Heroes

Today we will visit a few family and friends' houses and celebrate Chuseok together.

For Time:

Go to Angie's House

20 Pull-ups/Ring Rows

20 Push-ups

20 Sit Ups

20 Air Squats

Then go to Helen's House

400 m Run

21 KBS

12 Pull-ups/Ring Rows

Then go to Fran's House

21 Thrusters (Barbell or Dumbbells)

21 Pull Ups/Ring Rows

Then go to Nancy's House

400 m Run

15 Overhead Squats (Barbell)/20 Single Arm(R10+L10) OHS (Dumbbell)

Then go to Grace/Isabel's House

20 Ground To Overheads (Barbell or Dumbbells)

Then Finally go to Kelly's House

400 m Run

30 Box Jumps/Step Ups

30 WBS

*Rx’d KB weight (24/16kg), MB (20/14lb), BB(95/65lb), DB(45/30lb), Box height(24"/20")

2023.10.01 (Sun)


500m Row for Time (Sprint!)

5 Minutes Rest

Then 5K Row for Time

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