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