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