RI GAME MATCH

RI Friendly Game in preparation  for Kiwi Cup Jan 2012

'A' Div Vs 'B' Div

Result = 4 : 1

Recap =
- Overall improved Fitness especially Speed, Power, Strength, Leg Drive.
- Team Camaraderie improved.
- Team Play Improved.
- Passive 2nd Half performance due deteriorating turf conditions after heavy showers.

BENCH PRESS + WOD

Am With Mustang

Bench Press
162# x 2 x 12

KB Shoulder Press
1Pood x 10 x 2

Then

10,9,8..1 KBS 2 Pood
50m after each set

Time : 6:57 (V)(G)

BACK SQUAT + RACK DEADLIFT

Am With Justin

Back Squat
320# x 1 x 8
331# x 1 x 2

Deadlift (12' Box)
401# x 3 x 3

7Mins AMRAP (G)
15 WallBall 10Kg
30 DU

Score = 4 Rds + 10 WallBall

RI NAPFA + SWF DINNER

Am

RI NAPFA Test

Pm

SWF Dinner

RI 12

RI 12 with Yang + Mo + Conrad

Back Squat x 3 x 5

15Mins
400m
AMRAP
Burpee
WallBall

DEADLIFT

Deadlift
280# x 3 x 2
300# x 3 x 2
320# x 3

Power Shrug
230# x 10 x 2

DB Row
30Kg x 10 x 2

Abs

BACK SQUAT + DIMMEL DEADLIFT

Back Squat
280# x 3 x 3
291# x 3
300# x 3

Dimmel Deadlift
140# x 20 x 2

Abs

RI 11

RI 11 With Juria & Yang

Power Snatch
80% x 1 x 10

Then

On The Minute
5 Burpees
50 Thruster

RI 10

RI 10 With Yang

Power Clean 80% x 1 x 10

Then

35m Prowler + 70m x 5

BACK SQUAT

Am

Back Squat With Amos
280# x 3 x 5

Good Morning
140# x 3 x 5

Abs

SNATCH BALANCE + WOD

Snatch Balance
181# / 190# / 201# / 210# / 221#F

Then

10Mins AMRAP
7 OHS 120#
21 DU

Score = 8 Rds

RI 9

RI 9 With Juria + Yang

Deadlift x 3 x 5

Then

50m x 10

NCAP WRESTLING COACHES DINNER

Pm (WFS)

Wrestling Coaches Dinner

RI 8

Skill Transfer (with Yang + Conrad

- High Hang Power Clean - Yang
- KBS - Conrad

10, 9, 8, 7.....1 KBS
50m After Each Set

RI 7

With Yang + Conrad

Bench Press x 2 x 10

12mins AMRAP

20 Steps DB Walking Lunge
AMRAP
Push Up (HR)

SNATCH

Snatch
65Kg x 1 x 4
67.5Kg x 1 x 3

Snatch Pull
80Kg x 3 x 3

DB Row
32.5Kg x 10 x 2 

BACK SQUAT + DEADLIFT + FRONT SQUAT

Am

Back Squat
250# x 5
261# x 5
272# x 5 x 2
283# x 5

Deadlift
300# x 3 x 3

BB Row
120# x 12 x 2

Abs

Pm

Front Squat (With Lenny + QX)
230# x 3
252# x 3 x 4

Then

12mins AMRAP (G)
3 Power Clean Body weight 184#
6 HSPU
12 Squat

Score = 4 Rds + 4 HSPU

RI 6

Jurai + Yang + Conrad

OHS x 3 x 5

Prowler 100m x 3

RI 5

Juria + Yang + Conrad


Push Jerk x 3 x 5


Then


10mins AMRAP
5 Pull Up
10 Push UP
15 Squat

PROWLERS

CFSG Level 1 Course

Trainers WOD

6 x 50m Prowler (Doug / Boz / Amos)

0.19 / 0.24 / 1.03 / 1.03 / 0.40 / 0.47

CLEAN & JERK + BACK SQUAT

Am


Clean & Jerk

185# x 1
196# x 1 x 2
200.4# x 1 x 4

Back Squat
295# x 3 x 3

GH Raise x 4 x 2

Abs

DEADLIFT + WOD

Sumo Deadlift With Ali, Yang, Wong

2 x Red Bands + 190# x 2 x 10

Then

On the Minute (12mins Cut Off) 
5 Burpees
50 Thruster 140#

Score = DNF 16 to go

RI 4

RI 4 (Yang + Yati)

Shoulder Prehab / Rehab Exercise

Burgener Warm Up

Front Squat x 3 x 5

400m x 3

BACK SQUAT + PUSH PRESS + BOX SQUAT

Am

Back Squat
280# x 3
291# x 3 x 4

Push Press
190# x 3 x 4

Dimmel Deadlift
140# x 20 x 2

Abs

RI 3

RI 3 (Kelvin + Yati)

Back Squat
5 x 5

Prowlers
35m x 5

JASON FAREWELL WOD

Fundamentals Tabata Squat

Lowest Score = 20

Then

"JASON"

Partnered with Justin / Jason / JiaLin

30mins
400m
AMRAP
WallBall 10 Kg
KBS 1.5 Pood

Total = 660

BACK SQUAT + DEADLIFT

Am with Mo

Back Squat
254# x 5 x 5

Deadlift
254# x 5 x 2
280# x 3 x 2

Reverse Hip Ext
45# x 15

Power Shrug
190# x 15
230# x 10

Abs

RI 2

RI 2 (Juria + Yati)

Lecture = What is Fitness

Movement = Deads Series

WOD =
Partner 7 Mins AMRAP
400m
5 MB Clean
5 Push Up (Hand Release)

Lecture = Nutrition

RI 2

RI 2

LWhat Is Fitness

BENCH PRESS

Am

Bench Press (With Mo)

150# x 2 x 12

DB Shoulder Press
10Kg x 15 x 2

Tabata Battling Ropes

Abs

RI 1 / BOX SQUAT + WOD

Am

Reebok Brand Director Steve Macpherson Visit


Afternoon

RI 1 (Juria + Yati) : Div "A" Rugby

Lecture = What Is Crossfit

Movements = Squats Series + Press Series

WOD = Tabata Squats
Lecture = Technique vs Intensity

Stretching


Evening

Box Squat (Charles + Ali)
Red Bands x 2 + 140# x 2 x 12

Then

12mins AMRAP
5 HSPU
10 Pull UP
50 DU

Score = 4 Rds + 7 Pull Ups

SEOUL LEVEL 1

Crossfit SAP Level 1

Clean
80Kg x 2 x 3
90Kg x 1 x 2
100Kg x 1
105Kg x 1

Back Squat

100Kg x 3
120Kg x 3 x 2
130Kg x 3

Dimmel Dealift (Fat Bar)
60Kg x 20 x 2

Abs

BACK SQUAT + PROWLER

Am

Back Squat

230# x 5
254# x 5 x 3
261# x 5

Dimmel Deadlift
140# x 20 x 2

Abs

Pm

50m Sprint (Seconds) : 7/7/7/8/7

50m Prowler (5 Plates / Seconds) : 15/15/15/15/17 

WRESTLING DEMO + ROAD SHOW

Wrestling Demo + Road Show @ Pasir Ris SRC
0900hr - 1900hr

DEADLIFT

Am (Mo + Jen)

Deadlift
320# x 3 x 5

BB Shrug
190# x 10 x 2

DB Row
30Kg x 10 x 2

Abs

BENCH PRESS + PROWLER

Am (Juria, Mo & David)

Bench Press
164# x 2 x 10

Seated DB Shoulder Press
17.5 Kg x 10 x 2

Ring Dips
12 x 2

Abs

Pm

5 Rds
50m Prowler + 230m (4 Plates)

1:05 / 1:20 / 1:15 / 1:30 / 1:34

BACK SQUAT

Back Squat

344# / 355#PR / 320# / 320# / 320#

GH Raise x 7 x 2

BACK SQUATS + SHOULDER PRESS

Am (With Moses)

Back Squat
254# x 5 x 3

Good Morning
140# x 3 x 3

Back / Hip Extension
45# x 12 x 2

DB Row
30Kg x 12 x 2

Abs

Pm

Shoulder Press

162# / 173# / 162# / 162#

Then

With 6Kg Vest + Gas Mask

5, 4, 3, 2, 1 MU
Between Sets
9 Push Press 100#
21 DU

Time : 12:38 (DNF 10Mins CU)

WILLIAM

"William"

Partnered with Chris

10Rds
3 Clean & Jerk 140#
6 Burpee
9 KBS 1.5 Pood
12 Squat

Time : 35:25

WEIGHTED PULL UP + WOD

Weighted Pull Up

40Kg F / 40Kg F / 40Kg F / 40Kg

Then

10Mins AMRAP
3 Deadlift 300#
6 HSPU
9 TTB

Score = 4 Rds + 3 Deadlift

BACK SQUAT + WOD

Am

Back Squat

254# x 5 x 5

DB Row 30Kg x 10 x 2

GH Raise x 4 x 2

Abs

Pm

12Mins AMRAP (Gas Mask)
3 MU
10 KBS 2 Pood
15 Squat

Score = 6 Rds + 5 KBS

SEOUL LEVEL 1 - BACK SQUAT

Back Squat

120Kg x 3 x 5

Dimmel Deadlift
60Kg x 20 x 2

POWER SNATCH + WOD

Power Snatch

140# x 1 x 10

Then

5 Rds (With 10Kg Vest)
5 OHS 140#
21 DU
230m

Time : 11:28

SNATCH BALANCE + BOX SQUAT + PROWLER

Am

Snatch Balance

180# / 190# / 201#PR

GH Raise x 4 x 2

Abs

Pm

Box Squat (Hicks / Mike G / Pauline / Sherlyn)

100# + Chains + 24Kg KB x 2 x 6
120# + Chains + 24Kg KB x 2 x 6

Prowler (3 Plates)
0:14 / 0:19 / 0:20 / 0:14 / 0:16

BACK SQUAT

Am

Back Squat

250# x 3 x 5

Dimmel DeadLift

140# x 20 x 2

Abs

K-TIN

"K-TIN" (Partnered With Hicks)


25Mins
15 Thruster 105#
AMRAP
5 KBS 1.5 Pood
5 Burpee

Score = 28 Rds / 280

PUSH JERK + WOD

Push Jerk (With Lionel + Yang)

190# x 3 x 3

Then

5 Rds (10kg Vest + Gas Mask)
5 Pull Up
10 Push Up (Hand Release)
15 Front Squat 100#

Time : 11:30

PUSH PRESS + PROWLER

Am With Juria

Push Press
159# x 3
170# x 3
179# x 3
179# x 3
185# x 3

DB Row
30Kg x 10 x 2

Abs

Pm

Prowlers 100m x 5
(3 Plates)

0:55 / 1:25 / 1:32 / 1:36 / 1:13 

BOX SQUAT + WOD

Box Squat With Mikey + Lionel

Blue Bands + 120# x 2 x 10
Blue Bands + 131# x 2 x 2

Then

(6kg Vest + Gas Mask)
5, 4, 3, 2, 1 MU
Between Sets
15 WallBall 10Kg
230m

Time : 16:09 (DNF 15mins CO)

BACK SQUAT

Am


Back Squat

315# x 1
335# x 1
335# x 1
335# x 1

Dimmel Deadlift
135# x 20 x 2

Back Extension
35# x 10 x 2

Abs

PARTNER WOD

Partnered with Hicks (With Gas Mask On)

30Mins

20 Steps BB Walking Lunge 100#
AMRAP
10 KBS 1.5 Pood
20 DU

Score = 20 Rounds 

BENCHPRESS + DEADLIFT + WOD

Am With Juria

Benchpress
70# + Chains + 1 Pood KB
x 2 x 10

Weighted Dips
Chains = 8
Chains + 24Kg KB = 5 / 4

DB Row
60Kg x 10 x 2

Abs

Pm

Deadlift WithLenny + Ali

Sumo 190# + Blue Bands
x 2 x 10

Then

15, 10, 5
Thruster 140#
Pull Up

Time : 4:22

BACK SQUAT + SPRINTS

Back Squat (With Charles + Ali)

280# x 3 x 5

Then

50m Sprints with Gas Mask
seconds : 8 / 7 / 8 / 8 / 8

BACK SQUAT + SHOULDER PRESS + WOD

Am

Back Squat

280# x 3 x 3

Good Morning

120#x 3 x 3

Abs

Pm

Shoulder Press

162# / 167# / 170# F

Then

10Mins AMRAP
(with 10Kg Vest + Gas Mask)

15 KBS 2 Pood
30 DU

Score : 5 Rds + 3 KBS

JL

25Mins
400m
AMRAP
Thruster 100#
Burpee

Partnered with JK & Sally

Score = Burpee 210 + Thruster 189 = 399

BACK SQUAT + WOD

Back Squat

230# x 3 x 5

Then

5 Rds
5 HSPU
10 Pistol
15 Pull Up

Time : 9:29

CROSSFIT EQUATOR FITNESS DEMO

Crossfit WOD Demo

15, 12, 9
DB Hang Clean 18Kg
Push Up (Hand Release)
BoxJump

Time : 4:26

CROSSFIT EQUATOR JAKARTA

Patner WOD With Charles

3Mins

20kg Farmers Walk 20m
AMRAP
HR Push Up

Score = 120

Final WOD with Lenny & Charles

3Rds
15 KBS 20Kg
10 DB Thruster 12Kg
15 BoxJump
10 SDHP 20Kg

Time : 6:11

PUSH PRESS

Am

Push Press

140# x 3 x 2
160# x 3
171# x 3 x 2

1 Arm DB Chest Press
20Kg x 12

Abs 

BACK SQUAT + WOD

Am

Back Squat

230# x 5 x 3
250# x 5 x 2

Good Morning

120# x 3 x 3

Abs

Pm

1, 2, 3, 4, 5 MU
2, 4, 6, 8, 10 OHS 140#

Time : 5:50

OPERATION BROKEN WING 2011

FGB

Sub Row with 1.5 Pood KBS

Score =283

PROWLERS

Shoulder PreHab

Prowlers 100m (Down pour)

1:21 / 0:47 / 1:12 = All 2 plates

BACK SQUAT + CLEAN & JERK

Am

Back Squat

300# x 3 x 3

Good Morning
120# x 3
140# x 3 x 2

Abs

Pm

Clean & Jerk

210# / 221# / 221# / 232# PR / 232#

Then

With 10Kg Vest

21, 15, 9 KBS 2 Pood
Between Sets
10 Burpee
400m

Time : 11:44

CROSSFIT FIRECITY OPENING CEREMONY

20Mins AMRAP
500m
OHS 65#
Burpee Pull Up
KBS 1.5 Pood

With Charles, Shawn + Cheryl

POWER SNATCH + FRONT SQUAT

Power Snatch

151# x 1 x 7

BB Row
22.5 Kg x 12
30 Kg x 8

Dimmel Dealift 
140# x 10 x 2

Abs 

Pm

Front Squat
210# x 3
230# x 3 x 2

Then(With 6Kg Vest)

3 Rds
12 KBS 2 Pood
12 Pull Up
400m

Time : 10:16

BENCH PRESS

Am

Bench Press (With Juria)

Bands + 8 Kg KB + 12 Kg KB

2 x 10

One Arm DB Press
18.5 Kg x 12

Abs

BACK SQUAT + WOD

Back Squat

230# x 5 x 5

Then

3 Rds (12mins Cut Off)
5 HSPU
10 Clean 140#
400m

DNF : 100m to go

BACK SQUATS + OHS

Am

Back Squat

230# x 3 x 5

Push Press

140# x 3 x 5

Abs + Back Extension

Pm

1 Snatch Balance + 2 OHS
175# / 175# / 175# / 175# / 190#

Then

with 6Kg Vest

5, 4, 3, 2, 1, MU
Between Sets
9 Push Press 100#
21 Du

Time : 11:04

SQUATS + JERK

Am

Front Squat

164# x 3
190# x 3
190# x 3

Back Squat
280# x 3 x 3

Weighted Dips
Chains x 7
Chains + 1.5 Pood x 3

Abs

Pm

Push Jerk

190# / 210# / 221#PR / 230#PR

Then

1, 2, 3, 4, 5, 4, 3, 2, 1 MU
25 Squat Between Sets

Time : 9:07

BACK SQUATS

Back Squat

230# x 5 x 5

Dimmel Deadlift

140# x 20 x 2

Abs

BENCH PRESS + HANG POWER CLEAN

Am

Bench Press

164# x 2 x 10

Good Morning

74# x 10 x 2

Abs

Pm

Hang Power Clean
165# x 2 x 8
171# x 2 x 2

Then

Alt Tabata
Pull Up
Box Jump

Score = 147

SNATCH BALANCE + WOD

Snatch Balance

160# / 175# / 175# / 175#

Then

Alt tabata
KBS 2 Pood
DU

Score = 288

BOX SQUAT + WOD

Box Squat with Brett

Chains + 24Kg KB x 2 x 10

Then

30, 20, 10 WallBall 10Kg
Btw Sets
12 KBS 2 Pood
30 DU

Time : 5:45

CROSSFIT SINGAPORE LEVEL 1

Power Snatch with Brett

155# x 1 x 10

SHOULDER PRESS

Am


Shoulder Press

131# x 3
136# x 3
140# x 3 x 2

DB Shoulder Press

15Kg x 10
15Kg x 9

AB Wheel

BOX SQUAT

Box Squat

Chains + 1.5 Pood x 2 x 10
Chains + KB + 50# x 2 x 2

BACKSQUAT

Am

Back Squat

280# x 3 x 3

OHS

140# x 5 x 2

BENCH PRESS

Am

Bench Press

190# x 2 x 5

DB Bench

20Kg x 15 x 1
25Kg x 12 x 1

Famers Walk 400m (1.5 pood)

BOX SQUAT + SPRINTS

Box Squat

Chains + 1.5 Pood KBs x 2 x 10
Chains + KBs + 50# x 2 x 2

50m Sprints x 8 (secs) = 7, 7, 7, 7, 7, 8, 8, 8

BACK SQUAT + CLEAN + WOD

Am

Back Squat

280# x 3 x 3

Push Press BnK

140# x 3
164# x 3
175# x 3


Pm

Clean

230# PR / 235.5# PR

Then

12mins AMRAP

7 Front Squat 140#
14 Pull Up
50 DU

Score = 4 Rds + 1 Pull Up

BACK SQUAT + FRONT SQUAT

Am

Back Squat

250# x 5 x 3

Push Press (BNK)

140# x 3 x 3

Pm

Front Squat

280# / 300#F / 304#F / 230# / 230# / 230# / 250# 

BACK SQUAT + SHOULDER PRESS

Am

Back Squat

280# x 3 x 5

Pm

Shoulder Press

160# / 164# / 170#F / 151# / 151# / 151# / 160#

BACK SQUAT

Back Squat

340# / 360#F / 362#F / 351#F / 351#F

PROWLERS

Prowlers 50m

5 plates x 4 : 0:20 / 0:25 / 0:22 / 0:35
4 plates x 2 : 0:18 / 0:24

POWER CLEAN + PROWLERS + SLEDS

Power Clean

190# x 1 x 8
210#F
201# x 1

Then

100m Prowler x 2 ( 5 Plates) : 0:52 / 1:50
100m Sled Sprint x 2 (5 Plates) : 0:51 / 0:59

BOX SQUAT + WOD

Box Squat with Eugene / Wong / Mike G 



Chains + 1 pood  x 2 x 6


Chains + 1 Pood + 70# x 2 x 4


Chains + 1 pood + 80# x 2 x 2


Then

35, 25, 15 WallBall 10 Kg
Between Sets Do
400m
15 KBS 2 Pood

Time = 14:14 (with 6Kg Vest)

SNATCH + WOD

Snatch

155# / 160# / 164.4# PR / 168#F / 168#F

Then

10Mins AMRAP
4 HSPU
8 Pull Up
16 Squat

Score = 7 Rds + 1 HSPU

LU-LU

"LU-LU"

1.6 Km
10 Rds
10 WallBall 9Kg
10 KBS 1 Pood
1.6 Km

With Jason = 34:55

OHS + WOD

OverHead Squat

190# / 210# / 230#F / 234#F / 234#F

Then

6, 5, 4, 3, 2, 1
MU
Thruster 160#

Time : 8:57 

KOREA LEVEL 1 CROSSFIT SAP

With Brett & Juria

100 Push Up
1 Rope Ascend (No legs) for every break

Time : 4:30 with 1 Rope Ascend (No legs)

Then

Prowler

30m x 3 (4 Plates)

KOREA LEVEL 1 CROSSFIT SAP

Hang Power Snatch (Off rack)

40Kg x 3 x 4

Snatch High Pull

75Kg x 3 x 5 

POWER CLEAN + PROWLERS

Power Clean

161# x 2 x 8

Then

50m Prowlers x 6

15s (4) / 14s (4) / 16s (5) / 18s (6) / 42s (5) / 38s (4)

POWER SNATCH + WOD

Power Snatch

151# / 160#F / 160# PR / 162#PR

Then

Alt Tabata

MU = 23
Squat = 178

Total = 201

BOX SQUAT + 10RDS CINDY

Box Squat

Blue Bands + 140# x 2 x 10 

Then

10 Rds Cindy = 6:32

POWER CLEAN + WOD

Power Clean


205# / 216#F / 216# / 225#F / 225#F


Then


10Mins AMRAP


5 HSPU
10 Front Squat 140#
230m


Score = 4 Rds

WRESTLING FEDERATION - S & C WORKSHOP

@ WFS with Yang + Lenny + Siew

21, 15, 9
KBS 20Kg
BoxJumP 30cm

Time : 2:20

PUSH JERK + WOD

Push Jerk

184# / 190# / 210# / 221.5# PR

Then

25, 20, 15, 10 Pull Up
10, 15, 20, 25 WallBall 10Kg

Time : 7:54

BOX SQUAT + WOD

Box Squat (With Big Ali) 

Chains + 12Kg KB x 2 x 6
Chains + 12Kg KB + 16Kg KB on Bands x 2 x 6

Then

7, 5, 3 MU
Between Sets
50 DU
400m

Time : 10:36

SNATCH BALANCE + WOD

Snatch Balance

170# / 184#F / 190# PR / 194#PR

Then

21, 15, 9

Thruster 120#
KTE

Time : 8:15

RICHARD & DEVINA FAREWELL

David & Goliath

1 Km
10 Rds
10 WallBall 9 Kg
10 Burpee
1 Km

Time : 29:34 (Solo)

POWER SNATCH + SLEDS

Power Snatch

120# x 2 x 5
140# x 2 x 5

Then

100m Sled Sprints (4 Plates)
 0:29 / 0:29 / 0:33

Then

3 Rds (2 Mins rest between sets)
2 MU
5 Hang Power Clean 140#

0:22 / 0:20 / 0:18

CLEAN & JERK + WOD

Clean & Jerk

155# x 1 
175# x 1 x 2
185# x 1 x 4

Then

10Mins AMRAP
2 MU
4 HSPU
20 Walking Lunges

Score = 7 Rds + 1 MU

Back feels good

HANG POWER CLEANS + JERK

Hang Power Clean
185# x 3
205# x 3
196# x 3
196# x 3

Jerk

185# x 1 x 3

CROSSFIT LEVEL 1 / PROWLERS

With Doug / Russell / Tracy
Prowlers 100m x 3
Sled Sprints 100mx 3

PROWLERS

5 Rds
50m Prowler + 230m
5 Plates

1:03 / 1:11 / 1:32 / 1:34 / 1:28

No fire...........

BOX SQUATS + WOD

Box Squat
Chains + 1 Pood KB x 2 x 5
Chains + 1 Pood KB + KB on bands x 2 x 5

Then

12 Mins AMRAP
(with 6Kg Vest)
5 HSPU
10 KTE
15 Squat

Score = 5 Rds + 3 HSPU

SNATCH + WOD

Snatch

155#F / 155#F / 155#F / 155# / 160#

Then

(With 6 Kg Vest)
21, 15 9 KBS 2 Pood
Between Sets
50 DU
400m

Time : 11:59