CrossFit Singapore 3rd Anniversary
Reebok Crossfit Enduro Pre Opening Celebration
SEA Trainer Summit Dinner
Tin's Farewell
Sunday, April 29, 2012
Saturday, April 28, 2012
SEA TRAINER SUMMIT
SEA TRAINER SUMMIT - 28 April - 29 April 2012
Crossfit Asphodel
Crossfit Insurrecto
Crossfit Manila
Crossfit Equator
Crossfit Pushmore
Crossfit Singapore
Crossfit Asphodel
Crossfit Insurrecto
Crossfit Manila
Crossfit Equator
Crossfit Pushmore
Crossfit Singapore
Wednesday, April 25, 2012
BENCH PRESS
Am with Typhoon
Bench Press
140# + Chains + 8Kg Kb x 2 x 6
162# + Chains + 8Kg Kb x 2 x 6
DB Chest Press
20Kg x 15 x 2
Alt KB Shoulder Press
16Kg x 10 x 2
Abs
Bench Press
140# + Chains + 8Kg Kb x 2 x 6
162# + Chains + 8Kg Kb x 2 x 6
DB Chest Press
20Kg x 15 x 2
Alt KB Shoulder Press
16Kg x 10 x 2
Abs
Tuesday, April 24, 2012
Monday, April 23, 2012
FRONT SQUAT + POWER SNATCH
Am With Mustang
Front Squat
285#
301.5#
311#F
Rack Pull
320# x 1
370# x 1
381# x 1
Dimmel DeadLift
140# x 20 x 2
Reverse Hip Ext
25 x 2
Abs
Pm
Power Snatch with Killer + Butcher
151# x 1 x 3
164# x 1 x 2
Then
10,8,6,4,2, Thruster 140#
10, 20, 30, 40, 50 DU
Time = 9:21
Front Squat
285#
301.5#
311#F
Rack Pull
320# x 1
370# x 1
381# x 1
Dimmel DeadLift
140# x 20 x 2
Reverse Hip Ext
25 x 2
Abs
Pm
Power Snatch with Killer + Butcher
151# x 1 x 3
164# x 1 x 2
Then
10,8,6,4,2, Thruster 140#
10, 20, 30, 40, 50 DU
Time = 9:21
Tuesday, April 17, 2012
BOXSQUAT + WOD
Box Squat With Killer/Viper/Butcher/DarkKnight
Reverse Bands
320# x 2 x 10
Then
9,6,3
MU
Thruster 173#
Score = DnF 2 Mu + 3 Thruster to go.
Reverse Bands
320# x 2 x 10
Then
9,6,3
MU
Thruster 173#
Score = DnF 2 Mu + 3 Thruster to go.
Monday, April 16, 2012
FRONT SQUAT + SNATCH BALANCE
Am
Front Squat
230# x 3
274# x 1
311#F x 1
RDL
274# x 3
300# x 3
320# x 3
Abs
Pm
Snatch Balance With Killer + Butcher + Typhoon + Viper
174# / 190# / 190# / 201# / 210#
Then
10,9,8,7...1 KBS 2 Pood
AES 50m (V)(G)
Time : 6:51
Then
With Voodoo + Typhoon + Killer
3 Rds
5 Burpee
20 DU
Time = 1:21
Front Squat
230# x 3
274# x 1
311#F x 1
RDL
274# x 3
300# x 3
320# x 3
Abs
Pm
Snatch Balance With Killer + Butcher + Typhoon + Viper
174# / 190# / 190# / 201# / 210#
Then
10,9,8,7...1 KBS 2 Pood
AES 50m (V)(G)
Time : 6:51
Then
With Voodoo + Typhoon + Killer
3 Rds
5 Burpee
20 DU
Time = 1:21
Saturday, April 14, 2012
PARTNER WOD
Partnered with Voodoo + SpitFire
25Mins (V)
20 Steps OHWL 45#
AMRAP
Burpee
DU
Score = 847
25Mins (V)
20 Steps OHWL 45#
AMRAP
Burpee
DU
Score = 847
Friday, April 13, 2012
Thursday, April 12, 2012
Wednesday, April 11, 2012
Tuesday, April 10, 2012
BOX SQUAT + WOD
Box Squat with Killer, Butcher, Viper + Eug
230# x 2 x 12
Then
10Mins AMRAP
10 CTB Pull Up
10 Thruster 140#
Score = 3 Rds + 3 Pull Up
230# x 2 x 12
Then
10Mins AMRAP
10 CTB Pull Up
10 Thruster 140#
Score = 3 Rds + 3 Pull Up
Monday, April 9, 2012
BENCH PRESS
Am
Bench Press
120# + 66# Chains
x 2 x 8
Decline DB Press
20Kg x 15 x 3
Alt KB Shoulder Press
16Kg x 10 x 2
Abs
Pm
Clean & jerk With Typhoon
184# x 1 x 2
206# x 1 x 3
Then
Alt Tabata (G)
DU
KBS 2 Pood
Score = 203
Bench Press
120# + 66# Chains
x 2 x 8
Decline DB Press
20Kg x 15 x 3
Alt KB Shoulder Press
16Kg x 10 x 2
Abs
Pm
Clean & jerk With Typhoon
184# x 1 x 2
206# x 1 x 3
Then
Alt Tabata (G)
DU
KBS 2 Pood
Score = 203
Saturday, April 7, 2012
Tuesday, April 3, 2012
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