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