High Quality Coaching, High Quality Service

골든크라운 크로스핏에 오신 것을 환영합니다.

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초보자도 크로스핏을 즐길 수 있습니다.

9년 경력의 숙련된 코치가 진심으로 코칭합니다.

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골든 크라운 크로스핏

20191018 FRI BC WOD

Posted on 2019-10-172019-10-18 ADMINLeave a commentPosted in BOOTCAMP WOD

Conditioning

24min amrap

150m Row

10 Plate G2O

10 Pull up

*Teams of 3

*p1 work, p2 p3 rest

20191018 FRI CF WOD

Posted on 2019-10-172019-10-15 ADMINLeave a commentPosted in CROSSFIT WOD

Skill

10min

Box jump (AHAP)

Conditioning

For time

42-30-18

Deadlift 225/315

Box jump 24/30

*Team of 2

20191017 THUR BC WOD

Posted on 2019-10-162019-10-15 ADMINLeave a commentPosted in BOOTCAMP WOD

Skill

KB Ski Swing

20reps x 3sets

Conditioning

50 – 10 x 5R

KB Ski Swing

KB or Plate Crunch

Plank Walk

20191017 THUR CF WOD

Posted on 2019-10-162019-10-15 ADMINLeave a commentPosted in CROSSFIT WOD

Conditioning

On the 3min x 6R

70 DU

10 S. HSPU

15 BB Front rack Lunge 66/95

20191016 WED CF WOD

Posted on 2019-10-152019-10-15 ADMINLeave a commentPosted in CROSSFIT WOD

Strength

Shoulder press

3reps x 5sets

Conditioning

15min EMOM

12 Hang power clean 95/135

8 TTB

12 Shoulder to overhead 95/135

20191016 WED BC WOD

Posted on 2019-10-152019-10-15 ADMINLeave a commentPosted in BOOTCAMP WOD

Conditioning

5rounds

1min DB Bulgarian Lunge

1min Band Pull

1min 3M Side Step

1min Rest

20191015 TUE BC WOD

Posted on 2019-10-142019-10-15 ADMINLeave a commentPosted in BOOTCAMP WOD

Strength

For time:

min 30 – max 100 Deck Push up

*timecap 5min

Conditioning

14min amrap

5 Burpee

10 Prone K2E (on DB)

15 DB Renegade Row (L+R=1)

20191015 TUE CF WOD

Posted on 2019-10-142019-10-15 ADMINLeave a commentPosted in CROSSFIT WOD

For time

100 Air squat

60cal Row

100 One arm DB squat

70cal Row

100 WBS

Max cal Row

*Team of 3

*Timecap 25min

20191014 MON BC WOD

Posted on 2019-10-13 ADMINLeave a commentPosted in BOOTCAMP WOD

For time;

100cal Row

100 Alternate KBS

100 MB Squat thrust WBS

100 V-up

100cal Row

*Timecap 25min

*Teams of 3

20191014 MON CF WOD

Posted on 2019-10-132019-10-13 ADMINLeave a commentPosted in CROSSFIT WOD

Skill

Power snatch

Conditioning

CrossFit Games Open 20.1

For time

8 GTO 66/95

10 bar facing burpee

*Timecap 15min