골든 크라운 크로스핏 – 강남역점, 서대문역점

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

20190821 WED BC WOD

Posted on 2019-08-202019-08-20 ADMINLeave a commentPosted in BOOTCAMP WOD

40-20 5R

HKSU

Row (AB)

KB push jack

Plate speed step

20190821 WED CF WOD

Posted on 2019-08-202019-08-21 ADMINLeave a commentPosted in CROSSFIT WOD

Conditioning

Ascending ladder

3 – 6 – 9 – 12…

5min amrap

KBS

One arm OH Lunge (L=1, R=1)

1min rest

5min amrap

Pull up

30 DU

1min rest

5min amrap

Erg cal

Burpee over the Erg

20190820 TUE BC WOD

Posted on 2019-08-192019-08-19 ADMINLeave a commentPosted in BOOTCAMP WOD

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

180’ jumping squat

Plank side walk

Deck squat (ad: deck squat pistol)

Rock climer

V up

20190820 TUE CF WOD

Posted on 2019-08-192019-08-19 ADMINLeave a commentPosted in CROSSFIT WOD

Skill

Medcine ball clean

Conditioning

8Rouns For time;

10 Medcine ball cleans 14 / 20

10 HR push ups

*Timecap 18min

20190819 MON BC WOD

Posted on 2019-08-18 ADMINLeave a commentPosted in BOOTCAMP WOD

20min AMRAP

50 burpee

50cal Row

50 sit up

50 mountain climber (L+R=1)

*Team of 2

201090819 MON CF WOD

Posted on 2019-08-18 ADMINLeave a commentPosted in CROSSFIT WOD

Strength

Shoulder press 10 – 8 – 6 – 6 – 6

Conditioning

14min amrap

20 DB PP 30 / 50

20 Hollow Rock

20180816 FRI CF BC WOD

Posted on 2019-08-152019-08-13 ADMINLeave a commentPosted in BOOTCAMP WOD, CROSSFIT WOD

금일 강남점은 휴무, 서대문점은 단축수업을 진행합니다.

Partner Conditioning

For time;

2000m Row

90 Pull up

90 Push up

90 Sit up

2000m Row

*teams of 3~4

*timecap 24min

20190814 WED CF WOD

Posted on 2019-08-14 ADMINLeave a commentPosted in CROSSFIT WOD

25min AMRAP

15/21cal Row

10 Burpee over row

10 Jumping Lunge (L=1, R=1)

*Team of 3

20190814 WED BC WOD

Posted on 2019-08-132019-08-13 ADMINLeave a commentPosted in BOOTCAMP WOD

Conditioning

3rounds

1min Burpee plate jump

1min PP WBS

1min DB Renegade row

1min KB Halo

1min Rest

20190813 TUE CF, BC WOD

Posted on 2019-08-122019-08-12 ADMINLeave a commentPosted in BOOTCAMP WOD, CROSSFIT WOD

Test Day

“Jackie”

For time;

1000m Row

50 Thrusters 35 / 45

30 Pull ups