2023.9.25 (Mon)
CrossFit / Boot Camp
Conditioning
Barbara
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
Conditioning
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
Conditioning
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)
Closed
2023.9.29 (Fri)
Closed
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)
Metcon
500m Row for Time (Sprint!)
5 Minutes Rest
Then 5K Row for Time