GOAL SETTING CLINIC + PARTNER WOD

Partnered with Alistair + Tin

10 Rds
20 Steps Weighted BarBell Walking Lunge 100#
AMRAP
10 KBS 1.5 Pood
20 DU

Total Score = 33:56 / 32 Rds

BENCHMARK 8 - CINDY

BENCHMARK 8 "Cindy" 

20mins AMRAP 

5 Pull Up 

10 Push up 

15 Squats Score 

= 20 Rds + 10 Push Up 

Farking Hell glad its over.....

BENCHMARK 7 NANCY

NaNcy

5 Rds
400m
15 OHS 100#

Time : 14:20
Heavy Downpour

BENCHMARK 6 GRACE

Grace -  3:42

Then

3 Rds

10 KBS 1.5 Pood 

10 Burpees 

30 DU time 

- 3:37

BENCHMARK 5 - SNATCH 1RM

Snatch

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

Cant seem to lock out today

PARTNER WOD

20Mins
Farmers Walk 16 Kg
AMRAP
5 SDHP 16Kg KB
10 Push Up

Partner with Pauline
Score = 43 Rds

BENCHMARK 4 - JACKIE

Jackie

Time : 6:54

Then

5, 4, 3, 2, 1 Thrusters 140#
1 x Sled Sprint 50m (2 plates) + 10 Push Up + 15 Du Btw Sets

Time : 7:47

1ST COACHING AT COMMANDO CAMP

1st Coaching @ Commando Camp

Lecture
- What is CrossFit?
- Technique vs Intensity

Movement
- Air Squat - Front Squat - OHS

Got a call from Prime Minister's Office

BENCHMARK 3 - CLEAN & JERK

Clean & Jerk
1-1-1-1-1-1-1

180# / 190#F / 190# / 201#/ 210# 221# F

Back not feeling too good

BENCHMARK 2 - KAREN

BenchMark 2

Karen

Time : 6:50

BENCHMARK 1 - CFT

CrossFit ToTal

Back Squat - 320#/340#/351#F
Shoulder Press - 151#/160#/171#F
DeadLift - 360#/381#/400#F

ToTal = 881#

Back not feeling so good on the Squats.

"FI"

"FI"

Partnered with Siew

10 Rds
10 WallBall
15 KBS 1.5 Pood
20 DU

Time : 47:55

SNATCH DRILLS + SLEDS

Snatch High Pull
160# x 2 x 5

Snatch Balance
151# x 1
160# x 1 x 2

Sled Low Pull
50m x 3 (2 plates)

Prowler
50m x 3 (2 Plates)

PROLWER

Prowler
50m x 5 (2 plates)

WOD

3 Rds
4 MU
21 KBS 1.5 Pood
230m

Time : 7:11

BACK SQUAT + WOD

AM

Back Squat
230# x 5 x 3

Prowler
50m x 4 (2 plates)


PM

10, 8, 6, 4, 2 SDHP 140#
Between sets
4 HSPU
8 KTE

Time : 4:49

PARTNER WOD

Partnered with Kelvin

30mins
460m with 45#
AMRAP
10 WallBall
10 Boxjump

Score = 19 Rds

OHS + WOD

OHS (back not feeling too good)

140# x 3 x 1
160# x 2 x 1
180# x 2 x 1

Then

4 Rds
3 MU
6 OHS 140#
230m

Time : 7:41

CLEAN & JERK + WOD

Clean & Jerk
140# x 2 x 6

Then

25, 20, 15, 10
Pull Up
Push Up
Squat

Time : 4:17

BACK SQUAT + WOD

Back Squat

210# x 3 x 5

then

5 Rds
5 HSPU
10 KBS 1.5 Pood
30 DU

Time : 6:18