50M SPRINTS

50m x 12

7/8/7/7/8/8/9/9/8/9/9

BOX SQUAT + WOD

Box Squat With Killer, Viper + Chris
140# + chains + 2 Pood KBs
x 2 x 12

Then

10, 8, 6, 4, 2 MU
2, 4, 6, 8, 10 Front Squat 162#

Time : 16:21 (DNF)

SNATCH + WOD

Snatch
151# / 155# / 155# / 162# / 162#

Then

10,9,8,7...1 Hang Power Clean 140#
AES
50m

Time : 9:38

COMBINE WOD @ REEBOK CF ENDURO

Partnered with Killer & Pops

25Mins (G)(V)
200m Farmer Walk 2 Pood
AMRAP
Burpee
DU

Score = 587

DEADLIFT + WOD

Deadlift With Ninja + DarkKnight
276# + Blue Bands x 1 x 10

Then

10Mins (G)
2 MU
4 HSPU
8 KBS 2 Pood

Score = 4 Rds + 3 HSPU

CLEAN + WOD

Reebok Crossfit Enduro

Pm with Wong

Clean
205# / 205# / 225# / 236# PR / 216#

Then

3 Rds
7 Push Press 155#
9 Lateral Burpee
11 C2B

Time : 9:27

BACK SQUAT

Back Squat With Spit Fire + Viper
300# x 3
320# x 3 PR
331# x 3 PR

Then

35, 25, 15 WallBall 10Kg
AES
10 Pull Up
400m

Time : 11:56

SHOULDER PRESS

Shoulder Press with Spit Fire
162# / 170# / 181#F

Then

12Mins AMRAP (V)
1 MU
5 Ring Dip
10 KBS 2 Pood
20 Steps Walking Lunge

Score = 5 Rds + 3 KBS

FRONT SQUAT + WOD

Am With Typhoon

Front Squat
225# x 1
225# x 1
275# F

Then

3, 4, 5 MU
6, 5, 4 Hang Power Clean 155#
9, 8, 7 CTB unbroken

Time = 8:50

REEBOK CROSSFIT EXPERIENCE ZONE @ J CUBE

ReeBok Crossfit Experience Zone @ J Cube

17th May - 20th May 2012

BOX SQUAT + WOD

Box Squat With Killer, Butcher + Chad
230# x 2 x 8
252# x 2 x 2

Then (12mins cut off)
5 Rds
5 MU
7 Thruster 120#
21 DU

DNF = 4 Rds + 3 MU

BACK SQUAT + SNATCH BALANCE

Am

Back Squat
280# x 3 x 5

DeadLift Off 45#
230# x 3
252# x 3
274# x 3

Reverse Hip Ext
45# x 15

Abs

Pm

Snatch Balance
210# / 225.4 PR

Then

10Mins AMRAP
7 OHS 140#
7 KTE

Score = 7 Rds + 2 OHS

TIN FAREWELL

"Tin"

25Mins AMRAP
400m
Burpee 2 x 45# plates
WallBall 10Kg

(V)(G) With Typhoon + Carol
Score = 397

OHS + WOD

OHS With Spit Fire
210# x 3
230#F
230#F

Then

10 Rds (G)
3 Slapping Push UP
5 Pull Up
7 WallBall 10Kg

Time : 10:51

RI VS ACS FINALS

RI Vs ACS Finals

0:25

BENCH PRESS

Board Press With Typhoon + Ujin
230# x 1
252# x 1 PR
274# x 1 PR

Then

Skull Crusher SS Close Grip Bench

BOX SQUAT + WOD

Box Squat With Killer + Mustang
140# + Chains & 24Kg KB
x 2 x 12

Then

12Mins AMRAP (V)
2 MU
8 Hang Power Clean 151#
16 Squat

Score = 2 Rds + 2 Squat

REEBOK CROSSFIT EXPERIENCE ZONE (SUNTEC)

ReeBok CrossFit Experience Zone (Suntec) 3-6 May 2012

RI V SAJC SEMI FINALS

RI Vs SAJC

9:7

BENCH PRESS + POWER CLEAN

Am With Dark Knight

Bench Press
140# + Chains + 12Kg Kb x 2 x 10

Seated DB Sholder Press
20Kg x 8 x 2

Abs

Pm

Power Clean With Killer
179# x 2 x 8
201# x 2 x 2

Then

3, 6, 9 MU
AES
230m
10 Shoulder To Overhead 140#

Time : 11:45