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#teamyeouido

377 posts

TOP POSTS

-#십칠쩜일
난 왜 허리보다 햄스트링이 끊어질 것 같죠?ㅋㅋ
다시 해야겠다 ㅋㅋㅋ
- @eraiiit 저지 고마워용❤️
-
#안전한크로스핏 #화려함보단꾸준함 #오래운동하자 #더나은코칭을위해 #공부하는크로스핏터 #TeamZAS #BeMoreHuman #TeamYEOUIDO
#MUHANCrossFit #reebokkorea #Workout #Diet #Fitness
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitkorea
-
[ 무한 크로스핏 ]
🕋. 서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
✅. KaKao 문의 : gjg9111 (강재근)

#starbucks#여의도#스타벅스카페리저브
이국적이다 헤헤 실제로 외국 냄새 맡으러 가야하는디 킁킁🐶

#검정고무신기영이와해리포터
-
행님 아니었음 아직도 토목재이로 막걸리만 들이키고있었지 않을까 싶다. 곧 보러 갈게 형🙆🙆🙆
-
#Crossfit #Crossfitbrother

-#하체day😭
-
Every 90sec
-Back squat-
5sets x 3 reps (85%)
90sec rest
4sets x 6 reps (75%)
90sec rest
3 sets x 10 reps (60%)
90 sec rest
2 sets x 20 reps (30%)
(With little Jumping)
-
345-315-225-135
-
역시 안하면 퇴화한다...😅
오랜만에 하니까 엄청 무겁다😂
온돈이가 쫀득쫀득해진 느낌
-
-
#안전한크로스핏 #화려함보단꾸준함 #오래운동하자 #더나은코칭을위해 #공부하는크로스핏터 #TeamZAS #BeMoreHuman #TeamYEOUIDO
#MUHANCrossFit #reebokkorea #Workout #Diet #Fitness
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitkorea

-#허리회복이안되네
아예 쉬는 것보단 낮은 강도로 근육에 자극을 주는 것이 더 빠른 회복이라고 했는데 왜 더 회복이 안되는 것 같지🤔🤔🤔
-
3Rounds for time of:
15 cluster (85# with Fat bar)
15 Bar lateral burpees
500m row
-
#안전한크로스핏 #화려함보단꾸준함 #오래운동하자 #더나은코칭을위해 #공부하는크로스핏터 #TeamZAS #BeMoreHuman #TeamYEOUIDO
#MUHANCrossFit #reebokkorea #Workout #Diet #Fitness
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitkorea
-
[ 무한 크로스핏 ]
🕋. 서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
✅. KaKao 문의 : gjg9111 (강재근)

-#오픈와드전신경계자극
큰근육을 더 잘 쓰면 기록이다 이건 😤😤😤 기립근의 부하를 최소화 하도록 둔근과 햄스트링의 활성화가 충분히 필요하겠다🤔🤔
-
#안전한크로스핏 #화려함보단꾸준함 #오래운동하자 #더나은코칭을위해 #공부하는크로스핏터 #TeamZAS #BeMoreHuman #TeamYEOUIDO
#MUHANCrossFit #reebokkorea #Workout #Diet #Fitness
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitkorea @fitmora -
[ 무한 크로스핏 ]
🕋. 서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
✅. KaKao 문의 : gjg9111 (강재근)

-체Joe 와 함께하는 핸드스탠드타임
-
뽑는게 더 힘든 파르너 데피싯 핸푸👬👬👬 내가 민게 없는 것 같닼ㅋㅋㅋ
@joegimm 형님 다음엔 완벽컨디션으로 함께할게요~!🤒🤒🤒
-

#안전한크로스핏 #화려함보단꾸준함 #오래운동하자 #더나은코칭을위해 #공부하는크로스핏터 #TeamZAS #BeMoreHuman #TeamYEOUIDO
#MUHANCrossFit #reebokkorea #Workout #Diet #Fitness
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitkorea
-
[ 무한 크로스핏 ]
🕋. 서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
✅. KaKao 문의 : gjg9111 (강재근)

MOST RECENT

2017.12.14 Thursday
.
-CF-
.
12min AMRAP
.
25 T2B
50 DU's
100 OHS (45/35#)
50 DU's
25 Box jump
.
-LF-
.
8 min AMRAP
.
8 WBS
6 MB shoulder press side bending(L+R=1)
4 MB burpee 2 hops lateral jump
.
3min rest
.
8 min AMRAP
20 sec L-sit hold
10 air squat
10 sit up
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.12.12 Tuesday
.
-CF-
.
16.3 Open WOD
.
7 MIN AMRAP
- 10 Power snatch (75/55#)
- 3 Bar Muscle up
.
Scale
7 MIN AMRAP
- 10 Power snatch (55/35#)
- 3 Jumping chest-to-bar pull-ups
.
-LF-
.
[20 / 20 on / 20 off] x 4R
b/w 1 min rest
.
St1/ Gymball
GB Plank
GB Knee to hand
.
St2 / KB
KB one leg deadlift Left
KB one leg deadlift Right
.
St3 / Gymnestic
Squat Thrust
Push up
.
St4 / Cardio
Banded high knee (40sec)
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.12.11 Monday
.
-CF-
.
Partner WOD
☆ You can make your own order! 순서는 마음대로!☆
.
100 Pull up
100 Hand Stand Push Up
100 Front rack lunge (1leg=1) (115/75#)
100 cal row
50 Synchronized burpees over the bar (lateral)
.
-LF-
.
For time of
10.9.8.7....3.2.1
.
DB Snatch (50/35#)
Box push up
Burpee box jump
.
Time cap: 25min
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.12.09 Saturday
.
-CF,LF-
.
Team of 2, Partner WOD
.
Triple 3
For time of:
.
3000M Row
300 D.U (S.Ux2)
300 Jumpinh jack
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.12.07 Friday
.
-CF-
.
Running clock do 2 rep the first minute, 4 reps the second minute...continue as long as you are able.
.
- Power clean (115/75#)
-WBS (20/14#)
.
-LF-
.
ME Workout
[2min on / 2min off]
[1min on / 1min off]
.
1. cal row
2. DB Push press
3. WBS
4. Box Jump
5. Pull up
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.12.07 Thursday .
-CF-
.
15 min AMRAP of :
20 sec L-sit hold
10 Pull up
20 sec Hollow hold
10 Sit up
.
-LF-
.
WOD
15min AMRAP
15 Sit up to press
10 DB Thruster
5 Burpee
.
3min rest
.
[20/20on/ 20off] X 5R
L-sit
Hollow hold
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.12.05 Tuesday
.
-CF-
.
CrossFit Open Game 17.5
.
10 Rounds for time of :
9 Thrusters (95/65#)
35 Double unders
.
-LF-
.
Warm up
[30 on/15 off]x 3R
Plank alternative dead bug
Plate good morning
Isolate high knee w/pvc
.
WOD
Death by~
1. Box dip (x2)
2. KBS-A (24/16kg) x2
3.Jumping squat (x2)
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.12.04 Monday
.
-CF-
.
Perform 7 rounds EACH (total 14 rounds) with a partner. 1 person works at a time.
.
9 WBS (20/14#)
6 Burpee over the bar (lateral)
3 Power cleans (135/95#)
.
Then 100 cal row!
-Split calories as you needed-
.
-LF-
.
EMOM for 6 min
10/8 Cal Row
16 Jumping lunge
1 min rest (transition)
.
EMOM for 6 min
3 Wall walk
15 Hollow rock (hold 30 sec)
.
1 min rest (transition)
EMOM for 6 min
15 Air squat /plate
8 burpee on the plate
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.12.02 Saturday
.
-CF,LF-
.
[1min ME/1min H.R/1min rest] x6
.
1.KBS-R
2.Plate step up
3.KB Around world
4.sit up to press
5.Jumping squat
6.Turk jump
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.12.01 Friday
.
-CF-
.
- Filthy Fifty -
For Time
.
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 A-Kettlebell Swings (16/12kg)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lbs)
50 Good Morning(45/35lbs)
50 Wall Balls (20/14 lbs)
50 Burpees
50 Double-Unders
.
-LF-
.
Death by to Target
.
0~1min MB sit up 2, MAX burpee
1~2min MB sit up 4, MAX burpee
2~3min MB sit up 6, MAX burpee
.
.
.
Target : Burpee 100
.
Finisher
[30on / 30on /30 off] x 6R
1. Prone hold
2. mountain climber
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.11.30 Thursday
.
-CF-
.
For time of :
1000m Row
Then, directly
200m Farmer's carry (50/30 lbs)
50 HSPU
200m Farmer's carry
25 Double faced burpee
.
-LF-
.
TABATA
1. Side Prone hold
2. Star jump
3. Plank to elbow
4. Goblet squat w/KB
5. Squat thrust .
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.11.28 Tuesday
.
-CF-
.
21-15-9
Cluster (75/55#)
Burpee
.
3min rest
.
12-9-6
Cluster (95/75#)
Burpee
.
-LF-
.
Partner WOD,Team of 2
[3min on/ 1.5min off] x 4R
.
15 burpee to Hi-5, Then ME
1. Squat hold MB spin
2. Partner get up
3. Hands together lunge
4. Syncronized sit up to pass MB
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.11.27 Monday
.
-CF-
.
15 AMRAP
15 WBS
15 Sit up
15 KB SDHP (32/24kg)
.
Then directly into 1600m run
.
-LF-
.
for time of:
.
10-9-8-7...1
DB cluster
Box jump
side to side Push up [x2]
.
Every 1 min 20 jumping jack

Finisher : 500m Row
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.11.25 Saturday
.
-CF,LF-
.
The ghost
.
6 Rounds for Total Reps in 23 minutes
.
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest .
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.11.24 Friday
.
-CF-
.
5 min Max cal row
4 min DB Snatch (50/35#)
3 min Toes to bar
2 min Russian Kettlebell swing (32/24kg)
1 min Goblet squat (32/24kg)
.
-LF-
.
[4min on / 4min off]x 3R
.
500m row /400m row
15 deficit push up w/plate
ME G2OH
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.11.23 Thursday
.
-CF-
.
"Grace"
30 Clean & Jerk (135/95#)
.
-LF-
.
10 min AMRAP
30 Semicircle Mtn Climber (L+R)
20 KBS-R
10 Burpee
.
2 min rest
.
8 min AMRAP
30 speed skater jump
20 WBS (20/14#)
10 MB plank hip up
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.11.21 Tuesday
.
-CF-
.
"Coffland"
.
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
.
* MUHAN Option !
800m Row
15 Burpees
.
-LF-
.
Warm up
[30 on / 15 rest ] x 3R
PVC Stiff Deadlift
Hollow hold
PVC Air squat
.
WOD
EMOM for 16 min
15 Front squat (45/35#)
20 Hang circle out
15 DB deadlift (50/35#)
15 Push up
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.11.20 Monday
.
-CF-
.
11.20.월
EMOM for 20min
Odd : 10 Thrusters (95/65#)
Even : 12~15 Cal row
.
-LF-
.
[30/30 on / 30 rest] x 4R
b/w 1 min rest
.
1. MB Sqaut Thrust
MB Plank
.
2. Press jack
One arm deadlift
.
3. Burpee to bar touch
K2C
.
4. Jumping lunge (Score)
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.11.17 Friday
.
-CF-
.
* [2:30 / 2:30] * 5 Rounds
- 500m Row
- Max reps A-KBS (24/16kg)
.
-LF-
.
EMOM for 25 min
1. 30sec Battle Rope
2. 20 MB OH sit up
3. 30sec Hang L-sit
4. 20 MB bridge pull over
5. 30 Jumping lunge
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.11.16 Thursday
.
-CF-
"Nutts"
.
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
.
-LF-
.
Ring dip
ME x 3R
.
WOD
15min AMRAP
15 MB clean
15 V-up
15 DB Thruster (45/20#)
15 DB Box step up
.
Finisher : TaBaTa side prone hold
odd: Left Arm/even: Right Arm
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

@choijunho21
2017.11.14 Tuesday
.
-CF-
.
TABATA DAY
.
-Back squat (95/65#)
-REST 1 min
-Hanging L-sit
-REST 1 min
-Ring row
-REST 1 min
-Hand stand hold
-REST 1 min
-Cal row
.
*SCORE=Back squat /Ring row /Cal row
.
-LF-
.
Team of 2,partner WOD
25min AMRAP
Relay MB run 200m (20/14#)
60 Russian Twist throw
60 MB hold Front squat
40 DB snatch to lunge
40 Burpee
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.11.13 Monday
.
-CF-
.
Perform in 4min
200m Run
15 Lateral burpees with 2hops
Max reps DB Push press (35/20#)
.
REST 4 min
.
Repeat 2 more times, total 3 times!
.
-LF-
.
Warm up
[30 on /15 off] x 3R
Plank hold hip touch
Double under with out rope
Dead bug
.
[3min on / 1.5min rest] x 4R
100 Double unders every round
then ME
1.K2C
2.Hindu Push up
3.Plank pull DB
4.Side lunge
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.11.11 Saturday
.
-CF,LF-
.
Girl named WOD
'Nancy'
.
5 Round for time of:
400M run
15 Overhead squat
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

.
- LF -
.
EMOM for 12 min
10 Good morning w/plate
15 Shoulder press w/DB
20 Jumping squat
.
3 min rest
.
Modified 'Open 11.1'
10min AMRAP
30 Double under (S.U x2)
10 DB snatch (50/35#)
.
- CF -
Perform with a partner in 7min
.
200 DU's
[5 pull up+5 T2B] × 4
50 Deadlift (225/155#)
ME OHS (115/75#)
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

.
- LifeFit -.
[30/30][40/20][50/10][40/20][30/30]
.
1. Box Dip
2. G2OH w/plate
3. Box step up to squat landing hold
.
3min rest
.
Finisher : 150 KBS-R
.
- CrossFit -.
[2:30 on /2:30 off] × 4 Rounds
15 Power snatch (95/65#)
ME Cal row
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.11.07 Tuesday
.
-CF-
.
*Strength&Skill :
Find 1RM Overhead squat!
*WOD : For time of
100 Sit ups
100 Burpees
.
-LF-
.
Gymnestic skill
Pull up
ME x 5 set
.
WOD
4RFT
25 DB Push press (35/25#)
20 OH sit up
15 DB lunge (L+R=1)
10 Burpee
1MIN REST
.
Time cap :25 min
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.11.04 Saturday
.
-CF,LF-
.
[3min on / 1min off] x 5
100 Double unders then ME
1. MB OH lunge
2. MB OH Sit up
3. DB Thruster (50/35#)
4. DB Deficit push up
5. Burpee
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.11.03 Friday
.
-CF-
.
Perform in 5min!
100 DU's or 200 SU's
40 DB Snatches (50/35#)
ME Shuttle run
.
Rest 3min then, .
For time of
150 DB walking lunges(35/25#) (1leg=1)
.
-LF-
.
EMOM for 24 min
.
1. 10 Pull up
2. 20 Russian Twist
3. 20 grasshopper (L+R=1)
4. 30 sec against wall w/plate
5. 30 KBS-R
6. 40 grip fist
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.11.03 Thursday
.
-CF-
.
E2MOM for 30min
1. 300 Row
2. 35 Sit up
3. 30 Box jump
4. 25 Burpee
5. 20 T2B
.
-LF-
.
[20/20 on/20 off] x 4R
b/w 1min rest
1. lying T2B /hollow rock
2. press jack (20/15#) / bulgarian slam
3. Crab toe touch / Table position
4. push up /mountain climber
5. Air squat - score
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.10.31 Tuesday
.
-CF-
.
For time of :
60 Single-leg squats, alternating
50 WBS (20/14#)
40 Box jumps (24/20")
30 Deadlift (185/135#)
20 Power cleans (185/135#)
10 Front squat (185/135#)
.
-LF-
.
Partner WOD, Team of 2
.
20min AMRAP
.
100 MB touch High knee
(L+R=1)
100 MB touch leg raise
80 OH sqaut w/PVC
80 Reverse burpee
60 DB thruster
60 Plank pull DB (L+R=1)
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.10.30 Monday
.
-CF- .

10 Rounds for time of :
DB Cluster

1-2-3-4-5-6-7-8-9-10 (45/25#) 5 Pull ups

10 Push ups

15 Air squats
.
-LF-

Runnig clock

00:00~03:00: 200m Run then

ME sit up to press w/plate

1min rest

04:00~09:00: 400m Run then

ME drop out

1min rest

10:00~13:00: 400m Row then
ME Push up

1min rest

14:00~19:00: 600m Row then
ME Plank elbow to knee .
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.10.28 Saturday
.
-LF,CF-
.
Warm up
[30 on/15 off] x 3R
Double under without rope
Side prone hold L
Side prone hold R .
[3min on / 1min rest] x 4R
50 Double under (S.U 80)
20 KBS-A
10 Burpee lateral KB
MAX EFFORT sit up
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting  @crossfitwod

2017.10.27 Friday
.
-CF-
.
00:00~03:00 - 200m Run then ME pull ups
03:00~04:00 - REST
04:00~09:00 - 400m Run then ME sit ups
09:00~10:00 - REST
10:00~13:00 - 200m Run then ME TTB
13:00~14:00 - REST
14:00~19:00 - 400m Run then ME Burpees
.
-LF-
.
12min EMOM
-30sec Wall walk hold
-6 goblet lunge(L+R=1)
-9 burpee
.
3min rest
.
10min AMRAP
-10 V- up
-15 Box Jmup (24/20inch)
-20 KBS-R (32/24kg)
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting @crossfitwod

2017.10.26 Thursday
.
-CF-
.
500 Double unders
100 Push press (75/55#)
.
-LF-
.
EMOM for 25min
.
1. 30 Banded Row
2. 20 Banded Air sqaut
3. 20 circle crunch
4. 20 Banded Deadlift
5. 30 Double under (x2 S.U)
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting @crossfitwod

#코어손트레이닝
@coresontraining
오늘도 열심히했습니다.
.
.
.
.
.
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting @crossfitwod

2017.10.24 Tuesday
.
-CF,LF- 통합와드
.
11/18 일 무한/신촌/칸 Members throwdown WOD
.
* WOD 1 : Individual
2min ON / 30 sec OFF
- ME row for meters
- Overhead squat (95/65#) ( LF : with pvc bar) - Pull up
.
* WOD 2 : Team of 3
Perform in 7min
- 60 WBS (20/14#)
- 60 T2B
- 60 Deadlift (185/135#)
- ME Burpees (2 people perform at the same time)
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting @crossfitwod

2017.10.23 Monday
.
-CF-
.
Team of 2, I go you go style!
20 min AMRAP of :
- 9 cal row
- 6 Burpee box jump
- 3 Squat clean (155/115#)
.
-LF-
.
WOD1
10min AMRAP
20 Renegade row
15 MB sit up
10 DB snatch to lunge
.
2min rest
.
WOD2
For time of
30 - 20 - 10
Sholder Press w/barbell (45/35#)
MB V-up (20/14#)
rep x2 Double under (S.U x3)
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting @crossfitwod

2017.10.21 Saturday
.
-CF,LF-
.
9 min AMRAP
30 Double under (x2 S.U)
20 DB snatch
10 Sit up to press w/DB
5 Push up to renegade row .
3min Rest
.
9 min AMRAP
30 Double under (x2 S.U)
20 DB squat clean
10 Russian twist w/DB (L+R=1)
5 Squat Thrust to renegade row
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting @crossfitwod

2017.10.20 Friday
.
-CF-
.
* Strength&Skill : Back squat
5-5-5-5-5 @80% of 1RM
* WOD : 12min Partner AMRAP
-Max cal row
-Max Man makers (35/25#)
.
-LF-
.
50 Mountian climber (L+R=1)
50 Goblet squat (24/16kg)
50 K2C
50 KBS-R (24/16kg)
50 Sit up to Throw (20/14#)
50 Push press (30/20#)
50 Leg raise
50 Jumping Lunge (L+R=1) .
Time cap: 25 min
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting @crossfitwod

2017.10.19 Thursday
.
-CF-
.
For time :
Run 400m
Rest 1 minute
Run 800m
Rest 2 minute
Run 1200m
Rest 3 minute
Run 1600m
.
-LF-
.
15 min AMRAP
.
5 MB squat Thrust
10 WBS (20/14#)
15 Inner pec push up
20 Air squat
.
3 min rest
.
Fnisher : 100 G2OH (45/35#)
*every minute 2 Burpees
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting @crossfitwod

2017.10.17 Tuesday
.
-CF-
.
Double DT with a partner
10 Rounds for time of :
12 Deadlift
9 Hang power clean
6 Push jerk
@ 155/105 lbs
.
-LF-
.
Gymnestic skill
Max Effort
Strict Pull up 3 Times~!
WOD
EMOM for 25min
1.3 Wall Walk
2.6 MB clean to WBS
3.9 MB lunge to twist (L+R=1)
4.12 Jumping squat turn 180'
5.15 Plyo Push up
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting @crossfitwod

2017.10.16 Monday
.
-CF-
.
1000m row
100 Russian Kettlebell swings (24/16kg)
100 G2OH (45/25#).
50 DB Walking lunges (45/25#).
500m row
.
-LF-
.
-Warm up
Double under skill
.
[20/20on /20off]×3R
.
1. rope lateral jump / Hollow hold
2. Push jack /Heel touch
3. Plate step up / Sit up w/plate
4. Mtn Climber / Bicycle kick
5. Double under 40 sec (score)
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting @crossfitwod

2017.10.14 Saturday
.
-CF,LF-
.
Unbroken day
.
27-21-15-9-6
DB cluster
.
3min rest
.
27-21-15-9-6
WBS
.
Finiser : broken number x 3 burpee
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting @crossfitwod

2017.10.13 금요일
.
-CF-
.
25-20-15-10-5
Box jump over
Hand Stand Push up

then 800m run!
.
-LF-
.
[40sec on / 20 off] x 4R
b/w st. 1min rest
1. bear walkout
2. WBS
3. Goblet squat
4. Squat press /KB (20/16kg)
5. Hollow rock
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting @crossfitwod

2017.10.11 Thursday
.
CF-
.
* Strength&Skill : Snatch balance (beginner-overhead squat)
3-3-3-3-3
.
* WOD : 2017 Team Series Event 4
For time :
100 cal row, switch as needed
100 toes to bars, total
.
-LF-
.
25min AMRAP
Team of 2, Partner WOD
.
40 cal row
40 WBS
40 Zombie sit up
40 Mountain climber (L+R=1)
20sec Plank hold (with)
.
rest 3min
.
For time
Synchronized 30 burpee .
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting @crossfitwod

2017.10.10 Tuesday
.
-CF-
.
2017 Team Series Event 3
.
For time :
50 synchronized wall ball shots
30 cleans, 135/95 lb.
50 synchronized wall ball shots
20 cleans, 185/135 lb.
50 synchronized wall ball shots
10 cleans, 225/155 lb
.
-LF-
.
Warm up
(2min on /30sec off)x2R
Single Under
.
Fat Burn~!
TaBaTa special
.
1. Double under
2. Leg-raise
3. Jumping squat
4. Seal jack
5. Prone Hold
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting @crossfitwod

2017.10.09 Monday
.
CF&LF 통합
.
WOD 1
Time Cap : 9min
Team of 2,Partner WOD
.
21 - 18 - 12
Synchronized DB Thruster
Synchronized DB facing Burpee
.
3 min rest
.
WOD 2
9 min AMRAP/individual
.
10 Jumping lunge
8 V-up
6 MB side Push pres [L+R=1]
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting @crossfitwod

2017.10.07 saturday
.
-LF,CF-
.
EMOM20min
15 DB thruster(40#30#)
30 sit ups
15pull ups
30kettlebell swings
.
5min rest
.
AMRAP 3min
Burpee(score) .
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting @crossfitwod

2017.10.06 Friday
.
4RFT
200M Run
20 Box jump over
20 Push up
20 sit up
30sec rest
.
.
서울 마포구 염리동 174-18 지하 1층
( 마포 자이아파트 앞 LG상가 )
📞. 02-701-6577
🔵. cafe.naver.com/MUHANCrossFit
💚. Http://www.muhancrossfit.com
✅. KaKao 문의 : Jwbecks16 (김주원)
.
#MUHANCrossFit #reebokkorea #Workout
#BeMoreHuman #TeamYEOUIDO
#Diet #Fitness #dropin #fitness #hardworkout
#Gymnastics #Olympiclifting #Weightlifting #Powerlifting #Motivation #CrossFit
#무한크로스핏 #크로스핏 #마포크로스핏 #공덕크로스핏
#다이어트 #몸짱 #운동 #역도 #체조 #동기부여 #근육
@crossfit @crossfitgames @cfgymnastics @crossfit_weightlifting @crossfitwod

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