골든 크라운 크로스핏 – 강남역점, 서대문역점

KIND! FUN! TOGETHER!

친절한 코치님과 재미있는 운동을 함께 즐겨요

Click to begin

초보자도 크로스핏을 즐길 수 있습니다.

10년 경력의 숙련된 코치가 진심으로 코칭합니다.

Click to begin

골든 크라운 크로스핏

20201021 WED CF WOD

Posted on 2020-10-202020-10-20 ADMINLeave a commentPosted in CROSSFIT WOD

Oly Skill

EMOM 10min

1 Power Clean + 2 Front Squat + 1 Push Jerk

Conditioning

12min AMRAP

3 Power Clean 95 / 135

6 Push up

9 Air Squat

20201021 WED BC WOD

Posted on 2020-10-202020-10-20 ADMINLeave a commentPosted in BOOTCAMP WOD

“오늘 최고의 댄서는?!!”

Strength

10reps x 3sets

KB One leg deadlift

Conditioning

30-30 40-20 50-10 50-10

KB Windmill

Hip thrust *bench supported

KB side lunge

6m DB hamstring walk

20201020 TUE CF WOD

Posted on 2020-10-192020-10-19 ADMINLeave a commentPosted in CROSSFIT WOD

Strength

Snatch grip Push Press 3reps x 5sets

Conditioning

4Rounds

1min Box Dips

1min Abmat Sit ups

1min Cals Erg (50sec)

1min Rest

20201020 TUE BC WOD

Posted on 2020-10-192020-10-19 ADMINLeave a commentPosted in BOOTCAMP WOD

“이것이 정말 나의 팔인가..”

Super set

4Sets

10reps DB curl

10reps Band triceps extension

Conditioning

15min AMRAP

15 DB shoulder press

15 KB Alternate bentover row

15 Judo push up

15 Band bicep curl

20201019 MON CF WOD

Posted on 2020-10-18 ADMINLeave a commentPosted in CROSSFIT WOD

Conditioning
24min AMRAP
6rounds For time;
15 Toes to bars
50 Double Unders
15 Chest to bars
50 Double Unders

then remaining time amrap..

Max reps WBS 14 / 20

*teams of 2

20201019 MON BC WOD

Posted on 2020-10-18 ADMINLeave a commentPosted in BOOTCAMP WOD

“달려라 하니”

40-10 4R

Band sprint

Squat thrust

KB high pull & squat

Plank side jump

Mountain climber

20201016 FRI CF WOD

Posted on 2020-10-152020-10-15 ADMINLeave a commentPosted in CROSSFIT WOD

Strength

Hang squat clean

3reps x 5sets

Conditioning

For time

21-15-9

Hang squat clean 135/165

Push press

Pull up

20201016 FRI BC WOD

Posted on 2020-10-152020-10-15 ADMINLeave a commentPosted in BOOTCAMP WOD

“파트너님 얼렁 끝내주세요.

운동하고 싶어 현기증 난단 말이예요”

Conditioning

24min amrap

150m Row

10 Plate G2O

10 Pull up

*Teams of 3

*p1 work, p2 p3 rest

20201015 THUR BC WOD

Posted on 2020-10-142020-10-14 ADMINLeave a commentPosted in BOOTCAMP WOD

“곧 스키의 계절”

Skill

KB Ski Swing 20reps x 3sets

Conditioning

50 – 10 x 5R

KB Ski Swing

KB or Plate Crunch

Plank Walk

20201015 THUR CF WOD

Posted on 2020-10-142020-10-14 ADMINLeave a commentPosted in CROSSFIT WOD

Conditioning

20min AMRAP

250/300m Row

15 AB mat Sit up

20 KBS 16/24

*Team of 3

I go you go