TEAM WOD @ CF ENDURO

Team WOD with VooDoo, Wizard + Gokul

Part 1 (V)(G)
120 Front Squat  in 5:34 @ #130

Part 2 (V)(G)
3 Rds
400m
AMRAP
KTE
KBS 1.5 Pood

Score = 166 KTE and 266 KBS in 29:44

OHS 3 RM + WOD

OHS 3RM
190# / 230#PR

Then

OTM 8 Mins
5 C2B
5 Thruster 140#

Score = 7:36 DnF 10 Reps

PROWLERS

Prowlers 100m x 4 (5 Plates)

1:51, 2:49, 2:34, 3:03

BOX SQUAT + WOD

Box Squat With Killer, DarkKnight + Wizard
160# x 2 x 12

Then

5 Rds
5 Unbroken MU
15 Unbroken WallBall

Time : 11:21 (13 Breaks)

POWER CLEAN + TABATA

Power Clean With LandLord + Viper
210# x 1
221# x 1 x 4

Then

ALT Tabata (V)
DU
Burpee 7' Target

Score = 160

TRAINERS MEETING / LEVEL 1 PREP + TEAM WOD

Team FML Striker, Boxer + JL

200 OHWL 45# plate
200 Burpee 7'
200 Thruster 100#

Time : 49:51

FRONT SQUAT + WOD

Front Squat
300# x 1
300# x 1
300# x 1

Then

8 Mins AMRAP
4 Front Squat 230#
5 C2B
6 Ring Dip (From MU)

Score = 4 Rds

Then

3 Rds (V)(G)
10 Burpee
150m

Time : 5:00

TRAINER TEM WOD

Trainer Team WOD @ Enduro

Snatch - Coach

10mins
250m Row
KB Squat 2 Poods

With Mystique = 71 KB Squat + 82 Cal

SHOULDER PRESS = WOD

Shoulder Press
170# / 181F / 160#

Then

10Mins Ladder (V)(G)
1 KBS
1 Burpee

Score = 9 Rds + 1 Burpee

Then

2Rds (V)(G)
7 Burpee
150m

Time : 2:36

COMBINE TEAM WOD

Team WOD with Cian, Nolan, Mike + Wendy (CF Enduro Athletes)

400m

50m Farmers Walk

400m

Then

3500m Row

AMRAP

DU

Burpee

WallBall 9 Kg

Score : 22: 15 / 444

TRAINER TEAM WOD

Trainer Team WOD with DarkKnight + Cobra + Mustang

5 Mins AMRAP Thruster 140#
Buy In 2 MU

Score = 16

7 Mins AMRAP Burpee

score = 148

PROWLER

Prowler 50m x 8 (7 plates)

23/26/46/38/42/52/1.03/2.29

POWER SNATCH

Power Snatch With Killer + Viper + Butcher
155# x 1  x7

Snatch Push Press
190# x 3 x 5

RDL
230# x 3 x 2
280# x 3

Abs

LEVEL 1 CROSSFIT SAP

Trainers WOD With Cosmit + Erik

Snatch
70Kg x 1 x 2
75Kg x 1 x 2
80Kg x 1 x 2

BOX SQUAT + WOD

Box Squat With Killer + Butcher
180# x 2 x 10

Then

OTM 8 Mins
5 Thruster 140#
5 C2B

Score = 7:56

LEVEL 1 CROSSFIT SAP

Trainers WOD with Erik + Lightning

7 Mins Ladder
1 Thruster 135#
1 C2B

Score = 7 rds + 2 Thruster

BOX SQUAT + WOD

Box Squat With Viper, Jerkyl, DarkKnight + Cyborg
171# x 2 x 12

Then

OTM 8 Mins
3 MU
3 BW Front Squat 201#

Score = DNF 12 Reps

Clean & Jerk
201# x 1
210# x 1
221# x 1

CLEAN & JERK

Clean & Jerk @ ReeBok CrossFit Enduro
205# x 1
225# x 1 x 2
236# x 1

TEAM WOD + FUNDAMENTALS

Team WOD With Badger, Dripper + Dev

130 Ring Dips (With MU)
130 OHWL 45#
130 TTB
130 Burpee

Time : 26:44

FRONT SQUAT + WOD

Front Squat With Viper + Butcher + Badger
280# / 320#F / 300#F....C...N...S...

Then

21, 15, 9 (V)(G)
KBS 2 Pood
WallBall 10Kg
DU

Time : 8:16

HANG CLEAN + WOD

Hang Clean With Killer + Viper
140# + Black Bands x 2 x 10

Then

12Min Ladder
1 Thruster 140#
1 Pull Up
2 Thruster
2 Pull Up

Score = 9 Rds + 2 Thrusters

JERK + WOD

Power Jerk With Killer, Butcher, Viper
245#/ 265#F / 265#F / 265#PR

Then

5 MU
5 Rds
7 Hang Power Clean 151#
5 Front Squat
3 STO
5 MU

Score = DNF 3 MU To Go (12mins Cut Off)

TRAINER TEAM WOD

Trainer Team WOD
Striker / Cobra / Dripper

8 Mins
2 RM Front Squat
DarkLord : 291#
Striker : 291#
Cobra : 221#
Score = 1003

Rest 1 Min

6 Min AMRAP MU
score : 27

Rest 1 Min

4 Min AMRAP
150m
KBS
DU
Burpee
Score : 344

Total : 1374

PROWLERS

Prowlers 100m x 4 (5 plates)

1:09 / 1:32 / 3:09 / 2:04

SNATCH + SNATCH DRILLS

Snatch
175# / 185F / 190F / 190#F

Snatch High Pull
207# x 2 x 3

GHR
15 x 1
10 x 1

Abs

BACK SQUAT 1RM

Back Squat 1RM
360#PR / 372F

COMBINE HALLOWEEN WOD

Hang Snatch with DarkKnight, Wizard + Ninja
130# x 2 x 2
150# x 2 x 2

Team WOD
Team Slut with LadLord = 13:07 (130#)

BOX SQUAT + WOD

Box Squat With Killer, Butcher + Viper
171# x 2 x 10

Then

OTM 8 mins
10 Pull Up
10 KBS 2 Pood

Score = DNF 58

SNATCH BALANCE + WOD

Snatch Balance
210# / 230# / 241F / 241#PR

Then

10Mins AMRAP
7 Thruster 140#
7 Burpee

Score = 5 Rds + 1 Thruster

ATHLETE FORUM + TEAM WOD

Athlete Forum
0900hr - 1030hr

Team WOD : With Chaos, VooDoo, Bernice + KC
60, 50, 40
KBS 2 Pood
Burpee
WallBall 10Kg

Time : 21:40

TRAINER TEAM WOD

Trainer WOD with VooDoo, Titan & Striker

OHS 1 RM = 560# (1 Penalty)

WOD
100 Ring Dips
100 TTB
100 KB Squat 1.5 Pood

Time : 13:39 (1 Penalty)

PROWLERS

Prowlers

7 Plates x 50m
10 Sets..........

16 / 25 / 23 / 26 / 23 / 29 / 23 / 16 / 14 / 20

BOX SQUAT + WOD

Box Squat With Viper + Mikey
160# x 2 x 12

Then

OTM 10Min
2 MU
4 HSPU
6 HPC 140#

Score = DNF 58

POWER CLEAN + WOD

Power Clean
210# x 1
221# x 1 x 4

Then

10Mins Ladder
KBS
Burpee

Score = 9 rds + 3 Burpee

TEAM WOD

Team WOD with DarkKnight + Kannan + Jasmine

25Mins
400m
AMRAP
Row (Cal)
DU
WallBall 9 Kg

Score = 1508

FRONT SQUAT 1RM + WOD

Front Squat With Striker + Viper
305#PR / 320# PR

Then

4 Rds
5 HSPU
10 Pull Up
15 KBS 2 Pood
20 Squat

Time : 11:41

BOX SQUAT + WOD

Box Squat with Killer, Viper, Wizard + Butcher
160# x 2 x 12

Then

4 Rds (No False Grip)
90Secs
5 MU
AMRAP DU
Rest 60Sec

Score = DNF 1/0/2/1

TRAINER TEAM WOD

Trainer Team WOD
with DarkKnight, Mustang, Titan + Agnes

15mins
1RM Thruster

Buy in : 2 MU + 21 DU

200# / 220#F

Team Penalty = 40 Burpee each

DEADLIFT + WOD

DeadLift
320# x 1 x 10

Then

OTM for 8 Mins
3 MU
1 Thruster 190#

Score = 8 DNF reps

PROWLERS

3 Rds

50m Prowlers + 200m

1:10 / 1:16 / 1:45

BACK SQUAT + WOD

Back Squat
280# x 5
300# x 5 PR
280# x 5 x 3

Then

Alt Tabata
DU
KBS 2 Pood

Score = 298

LEVEL 1 SDYNEY - CROSSFIT REV X

 

The CosMits Unite

POSE RUNNING CLINIC

 

POSE Running Clinic

03/10 - 04/10

Dr Romanov + Severin

BOX SQUAT + WOD

Box Squat
140# + Double Red Bands
x 2 x 10

Then

4 Rds
2Mins
5 MU
AMRAP DU
1 Min Rest

Score = 70 / 35 / 30 / 23

SNATCH BALANCE + WOD

Snatch Balance .... Jet Lag to the max
190# / 210# / 230F / 230F

Then

10Mins AMRAP
7 OHS 140#
7 TTB

Score = 6 Rds + 1 TTB

TRAINER SUMMIT - SAN DIEGO

Trainer WOD - Dave Lipson, James Hobart, Nicole Carol, Dough, Bethanie, Rudy

50, 40, 30, 20
Power Clean 135#
Burpee
KBS 2 Pood
HSPU

Time : 17:49



TRAINER SUMMIT - SAN DIEGO

Trainer WOD With Spencer Hendal, Chuck, Drummond + Doug

400m
100 Thruster 135#
75 MU
100 TTB
400m

Time : 20:49



TRAINER SUMMIT - SAN DIEGO

TRAINER SUMMIT - SAN DIEGO 24/09-28/09

 

BARBELLS FOR BOOBS

Amazing Grace

 

9:44 RxD (Full Clean & Jerk + Vest)

FRONT SQUAT 1RM + WOD

Front Squat 1RM With DarkKnight , Wolverine + Viper
280# / 305.5#PR

Then

21, 15, 9 (V)
WallBall 10Kg
KBS 2 Pood
DU

Time = 6:07

BOX SQUAT + WOD

Box Squat With Killer + Viper
230# x 2 x 12

Then

OTM 8 Mins
3 STO 170#
3 MU

Score = DNF 7 Reps

SHOULDER PRESS 1RM + WOD

Shoulder Press
160# / 180#F / 180#F / 171#

Then

5 Rd
1 Min On / 1 Min Off
12 Thruster 100#

Score = 8:22

TEAM WOD

Team Alpha = Wizard, Chaos, NightMare + Joseph

7 Sets
15 Unbroken KBS 2 Pood
AMRAP
Row (Cal)
DU
Push Press 100#
Burpee

DNF (60mins Cut Off) 1 round to go

DEADLIFT + WOD

DeadLift With Wolverin + Viper
252# + Green Bands
x 1 x 10

Then

OTM
3 HSPU
1 Clean 230#

Score = 7:41

PROWLERS

Prowlers 50m x 7 (6 plates)

18/18/17/28/17/33/17

SNATCH + WOD

Snatch
175#PR / 186#F / 186#PR / 191.5F / 191.5F

Then (12mins cut)

5 MU
5rds
7 Hang Power Clean 165#
5 Front Squat
3 STO
5 MU

DNF = 1 Rd + 5 MU to go

BACK SQUAT 3RM

Back Squat 3RM With Killer / Butcher / Mikey

300# / 320# / 340#PR / 280# / 280#

WEIGHTED PULL UP + WOD

Weighted Pull Up
32Kg / 34kg / 35F

Then

4 Rds
2Min On / 1 Min Off
5 TTR
5 OHS 140#

Score = 3 Rds / 2 Rds + 4TTR / 2 Rds + 5 TTR / 2 Rds + 4 TTR

HANG CLEAN + WOD

Hang Clean With Killer + Butcher + Wolverin
100# + Red Bands x 2 x 6
122# + Red Bands x 2 x 2
144# + Red bands x 2 x 2

Then

100, 75, 50 DU
AES
21 WallBall
150m

Time = 10:37

BOX SQUAT + WOD

Box Squat With Killer + Wolverin
30Kg chains + 2 Pood KBs
x 2 x 10

Then

OTM (10 Mins)
1 Deadlift 320#
2 MU

Score = 9:14

TRAINER WOD

Trainer WOD (Jami + Kimo)

7 Mins AMRAP
1 KBS 2 Pood
1 Box Jump 34'
2 KBS
2 Box Jump....

Score = 8 Rds + 4 Box Jump

Then

GHD Sit Up
x 15 x 3

GH Raise
10 / 7 / 6

BENCHPRESS + OTM

BenchPress
147# x 3 x 10

DB Shoulder Press
25# x 12
30# x 10

OTM for 6 Minutes
10 KBS 1.5 Pood
5 Burpee

Abs

PROWLER

Prowler (4 Plates) 100m x 4 Rds

44 / 49 / 52 / 58

BOX SQUAT + WOD

Box Squat With Butcher, DarkKnight + Typhoon
140# + Double Red Bands x 2 x 6
162# + Double Red Bands x 2 x 6

Then

3Rds
3 Mins On
1 Min Off
150m
AMRAP
5 Pull Up
10 Push Up
15 Squat

Score =
4Rds + 5 Pull Up
2 Rds + 10 Push Up
2 Rds + 3 Push Up

POWER CLEAN + WOD

Power Clean @ CF Enduro
225#PR / 245#F / 245#F / 225#  /225# / 225#

Then

Alt Tabata
KBS 2 Pood
Burpee

Score = 105

FRONT SQUAT + WOD

Front Squat 3RM
230# / 280# PR

Then

4 Rds (12mins Cut)
5 HSPU
10 Pull Up
15 KBS 2 Pood
20 Squat

Time : 11:42

HANG SNATCH + WOD

Hang Snatch
126# x 2 x 2
137# x 2 x 4
146# x 2 x 2
155# x 2 x 2

Then

3 Rds
25 WallBall
25 DU
300m

Time : 11:41

BOX SQUAT + WOD

Box Squat With Mustang
190# x 2 x 12

Then

OTM for 8 Mins
3 MU
3 STO 170#

Score = DNF 17 Reps

COMMANDO CAMP NS 45

Commando Camp NS 45 CrossFit Demo

DEADLIFT + WOD

DeadLift With Striker
190# + Green bands x 1 x 4
212# + Green Bands x 1 x 2
232# + Green Bands x 1 x 4

Then (12mins cut off)

7 MU
5 Rds
5 Hang Power Clean 170#
4 Front Squat
3 STO
7 MU

Time : DNF 1 Rd + 7 MU to go (18:54)

PROWLERS

4 Rds

50m Prowler + 100m (4 Plates)

38 / 36 / 41 / 41

HANG POWER SNATCH + WOD

Hang Power Snatch With Killer

115# x  2 x 10

Then

OTM for 8 Mins
5 Thruster 140#
7 Pull Up

Score = DNF 17 Reps

BACKSQUAT 1RM

Back Squat

340# / 360#F / 360#F / 320#

HANG CLEAN + WOD

Hang Clean With Nic, Killer & Butcher
140# + 30Kg Chains
x 2 x 10

Then

30, 25, 20, 15 WallBall 10Kg
AES
30 DU + 150m

Time : 10:57

BOX SQUAT + WOD

Box Squat  with Killer + Butcher
190# x 2 x 10

Then

OTM
1 Thurster 190#
2 MU

Score : 9:21

SEA TRAINER SUMMIT 2012 JAKARTA

03 August - 06 August

2012 SEA Trainer Summit - Jakarta

PROWLERS @ CF ENDURO

Prowlers @ ReeBok CrossFit Enduro

100m  x 4

1:23 / 2:14 / 1:54 / 1:47

BOX SQUAT + WOD

Box Squat With Killer / Butcher / Typhoon
140# + Chains + 16Kg KB
x 2 x 12

Then

3 Rds
3 Min On, 1 Min Off
5 Thruster 140#
25 DU

Score = 3Rds / 2 Rds + 3 Thruster / 2 Rds

RDL + POWER SNATCH + WOD

SLDL
252# x 3 x 3

Then

Power Snatch
140# x 1 x 3
151# x 1 x 4

Then

1 Min On 1 Min Off
21 KBS 2 Pood

Score = 1 Missed Rep

BOX SQUAT + WOD

Box Squat with Killer + Butcher
210# x 2 x 12

Then

OTM
2 Front Squat 190#
3 HSPU

Score= 5 Rds DNF

PUSH PRESS + WOD

Push Press
190# / 210# / 221#F

Then

5, 10, 15, 20, 25 WallBall 10Kg
50, 40, 30, 20, 10 DU

Time : 6:55

REEBOK CROSSFIT GAMES 2012

ReeBok Crossfit Games 2012

Head Judge

10 July - 15 July 2012

Los Angeles Carson Home Depot

FAREWELL PARTY

FAREWELL PARTY

1800Hr - 0600hr

BOX FAREWELL WOD

FareWell WOD With Killer / JL / Amos

25Mins (V)(G)
20 Steps Walking Lunge 100#
AMRAP
Burpee
KBS 2 Pood
DU

HANG CLEAN + PROWLER

Hang Clean With Tyhpoon / Striker / Ninja / FeiZhai
140# + Chains x 2 x 8
162# x 2 x 2

100m Prowlers (4 Plates)
0:32
0:36
0:50

BOX SQUAT + WOD

Box Squat With Butcher / Killer / Will
140# + Chains + 24Kg KB
x 2 x 12

Then

1, 2, 3, , 4, 5, 4, 3, 2, 1 MU
AES
10 Squat
20 DU

Time : DNF 6 Squat + 20 DU to go (12mins CO)

JERK + WOD

Jerk With Titan + Typhoon

230# / 252#PR / 230#

Then

21, 15, 9
Thruster 120#
TTB
Time : 9:17

HANG SNATCH + SPRINT

Hang Snatch With Killer
120# x 2 x 8

Then

230m : 40 / 42 / 40

BOX SQUAT + WOD

Box Squat With Killer + Will
240# x 2 x 10

Then

12, 9, 6 Thruster 162#
3, 5, 7, MU

Time : 10:35

SNATCH BALANCE + WOD

Snatch Balance
210# / 230#PR / 241F

Then

10Mins AMRAP
7 OHS 140#
7 KTE

Score = 7 Rds + 7 OHS

TEAM WOD @ REEBOK CROSSFIT ENDURO

Partnered with Killer / Butcher / Will / KC

25Mins (1 min each station)
Row for Cal
KBS
DU
WallBall 9 Kg
Rest

Score = 1857

OHS + WOD

OHS
230# PR / 240F / 240F / 240#PR

Then

1, 2, 3, 4, 5, 4, 3, 2, 1 MU
2 Clean 170#

Time : 10:15

PROWLERS + WOD

50m Prowler + 100m (4 Plates)

36 / 35 / 44 / 46 / 50

Then With Dark Knight / Typhoon / Will / Striker

3 Rds
15 Squat
2 MU
5 Hang Power Clean 140#

Time : 2:20

BOX SQUAT + WOD

Box Squat With Killer + Butcher
210# x 2 x 12

Then

12Mins AMRAP (G)
2 HSPU
4 C2B
20 Walking Lunge

Score = 8 Rds + 2 C2B