TEAM WOD

Team WOD With DarkKnight + Spitfire

20 Mins AMRAP

1 Clean 205#

3 MU

5 Back Squat 245#

7 Burpee

15 DU

Score = 10 Rds + 5 Back Squat (4 Rds)

SNATCH + HANG SNATCH + SNATCH BALANCE + WOD

Snatch + Hang Snatch 
155# x 1 x 6

Snatch Balance
185# x 1
205# x 1

10 Mins
Odd Min Max Thruster 100#
Even Min Max Burpee 

Score = 50 + 38 = 88

BACK SQUAT + CLEAN & JERK + WOD

Back Squat
320# x 1
340# x 1
351# x 1

Clean & Jerk
225# x 1
230# x 1 x 2

5 Rds
60Secs
200m + AMRAP DU
Rest 30 Secs

Score = 67 

TEAM WOD

Team WOD With DarkKnight + Ash

400m

75 TTB

100 Thruster 115#

10 x 200m

Time : 25:36

NASTY GALS

Nasty Gals

Time = 13:36

TEAM WOD

Partnered With Bad Boy

20Mins AMRAP

21 DU

3 HSPU

9 KBS 36Kg

12 WallBall 12Kg

Score = 7 Rds + 5 DU

CLEAN & JERK + BACK SQUAT + WOD

Clean + 2 Jerk
185# x 1 x 6

Back Squat 
320# x 1
340# x 1

3 Rds (12mins cut)
5 MU
15 Wallball 12Kg
400m

DnF 100m to go

FRONT SQUAT + SNATCH + WOD

Front Squat with Bad Boy
295# x 1
275# x 1
275# x 1

Snatch 
175# x 1
185# x 1
190.5# x 1

12Mins Ladder
3 Burpee
3 DU
6 Burpee
6 DU.......

Score = 7 Rds + 1 Burpee (G)

PARTNER WOD

Partnered With Butcher

5Mins = 2RM Back Squat 
320# / 171# (491)
------------------------------
70 KB Thruster 2 x 24Kg
50 TTB
7:43 (257)
rest 1 min
------------------------------
10Mins amrap
15 DU + 200m
6 rds + 2 DU (152)

Score = 900

TEAM WOD

Team Of 3 with Killer + Tattoo

800m

75 Ring Dip (MU)

100m Walking Lunge 100#

800m

Time = 23:07

POWER CLEAN & JERK

Back Squat 
230# x 5 x 2

Power Clean & Jerk
185# x 1 x 8

Weighted Pull Up
24Kg x 1

TEAM WOD

Team Killer / MagNum / DarkLord

7 Mins 

3RM OHS = 190# / 210# / 70# = 470#

Rest 2 Mins

100 Wall Ball 12Kg

70 KBS 36Kg

50 TTB

Time = 10:23 = 327

Rest 3 Mins

10 x 200m = 170

Total = 967

TRAINER WOD

Trainer WOD

Teams Of 2 With Simon

3 Rds

1 MU

3 Back Squat 255#

6 Thruster 155#

9 Burpee

Time : 9:50

PROWLER + DEATH SQUAD CHALLENGE

Death Squad Challenge
3RM DeadLift
320# x 3
360# x 3

Prowler 
100m x 4 (4 Plates)
29 / 1.08 / 1.04 / 1.00

SNATCH COMPLEX + SNATCH BALANCE + WOD

Snatch + Hang Snatch
155# x 1  x 5
166# x 1  

Snatch Balance
205# x 1
225# x 1
245# F

OTM 10 Mins
21 DU
3 Thruster 160#

Score = DNF 8

TEAM WOD

Partnered With Tattoo

Teams Of 2

20Mins
Front Rack 140#
AMRAP
21 DU
15 KBS 36Kg
9 Burpee

Score = 7 Rds

DEATH SQUAD CHALLENGE

8 Mins
Odd Minute Max Thruster 
Even Minute Max Burpee Over Bar

Score = 86

CLEAN COMPLEX + BACK SQUAT + WOD

Clean + Hang Clean + Jerk
185 x 1 x 5
196# x 1

Back Squat 
250# x 3 x 3

3 Rds (12mins cut)
5 MU
15 WallBall 12 Kg
400m

Time : DNF 400m to go

LEVEL 1 TRAINER WOD

Level 1 ReeBok CrossFit Sentinel Downtown


OTM 10 Mins
3 Front Squat 195#
3 HSPU

LEVEL 1 TRAINER WOD

Level 1 ReeBok CrossFit Sentinel DownTown

3 Rds
300m Row
20 WallBall 20#
10 Pull Up

Time : 7:52

PROWLERS

6 Rds (5 Plates)
50m Prowler + 100m

42 / 54 / 59 / 48 / 50 / 48

SNATCH COMPLEX + SNATCH BALANCE + WOD

Snatch + Hang Snatch 
155# x 1 x 6

Snatch Balance
185# x 1  x 3

3 Rds
400m
21 Wallball 12Kg
12 Pull Up

Score = DNF 21 WallBalls + 12 Pull up to go (12mins)

CLEAN & JERK + BACK SQUAT + WOD

Clean & Jerk
225# x 1
245# x 1
235# x 1

Back Squat 
315# x 3
326# x 3

OTM 10mins (G)
7 Burpee
15 DU

Score = DNF 26

FRONT SQUAT + GOOD MORNING

90 Sec AMRAP Back Squat 230# (x 2 Ring Dip)
Score = 19
38 Ring Dip 1 Break

Front Squat 
225# x 3
245# x 3
256# x 3

Good Morning
135# x 3 x 3

Abs

TEAM WOD

Team With Magnum + Lycan

Teams Of 3
100 HSPU
150 KBS 36Kg
200 WallBall 12Kg

Time : 32:33

Back Squat 
230# x 20

CLEAN + HANG CLEAN + JERK + BACK SQUAT + WOD

Clean + Hang Clean + Jerk
185# x 1  x 6

Back Squat 
230# x 3 x 2

OTM 10Mins
3 Thruster 151#
2 MU

Score = DNF 4

SEA COACHES SUMMIT

SEA Coaches Summit 

1 Nov - 3 Nov 2013

PROWLERS

Prowlers

100m x 4 (3 plates)

44 / 1.00 / 1.34 / 1.21 (100m sprint 29s)

SNATCH + SNATCH BALANCE + WOD

Snatch With Killer 
135# x 1 x 2
155# x 1 x 4
166# x 1 x 2

Snatch Balance
215# x 1
225# x 1
236# x 1

12, 9, 6, 3 Thruster 140#
AES 400m

Time : 13:25

BACK SQUAT + CLEAN & JERK

Back Squat With Killer + Magnum
340# x 1 x 3

Clean & Jerk
225# x 1 x 3

5 Rds
60 Seconds
12 WallBall + AMRAP DU

Score = 72 (G)

SNATCH BALANCE + FRONT SQUAT

Snatch Balance
210# x 1
230# x 1
250# F

Front Squat 
280# x 2 x 2

Back Squat 
230# x 31

TEAM WOD

Partnered With EP

8 Rds (G)
200m
15 KBS 1.5 Pood
15 Burpee

Time : 26:50

CLEAN + BACK SQUAT

Clean + Hang Clean + Jerk
185# x 1 x 3
196# x 1 x 2

Back Squat 
300# x 2 x 3

BATTLE ROYALE 2013

Battle Royale 2013 - Brunei

PROWLERS

50m Prowlers x 10

24/29/37/1.00/52/1.14/1.33/53 (5 plates)
49/37 (4 plates)

SNATCH + WOD

Snatch 
135# x 1 x 2
155# x 1 x 6

10Min OTM
5 Pull Up 
7 Push Up
9 Squat

Score = +66 Squat 

TEAM WOD

Partnered With Cobra

8 Mins 1 RM Thruster
210# / 165#

Rest 2 Mins

30 WallBall
20 Burpee
10 TTB

Time : 

Rest 3 Mins

100 OHS 140# (5 mins)

Score = 21

Total = 512

SNATCH BALANCE + FRONT SQUAT

Snatch Balance With SpitFire
230# x 1
241# x 1
250# x 1

Front Squat 
250# x 2
291# x 1
311# F

GHR 5 / 5

Ab Wheel

CLEAN COMPLEX + WOD

Clean + Hang Clean + Jerk With Killer + Lector

185# x 1  x 4
205# x 1 x 2

Back Squat 
300# x 2 x 3

3 Rds
3 MU
15 WallBall 10 Kg
400m

Time : 11:16

OTM 3 Mins (G)
5 Burpee
21 DU

TEAM WOD

Partnered With DarkKnight

8 Mins 1 RM Thruster = 180# / 210#

Rest 2 Mins

21, 15, 9 OHS 140#
50, 50, 50 DU

Score = 6:58

Rest 2 Mins

7 Mins AMRAP
200m + 10 KBS 2 Pood = 5 Rds + 10

Total = 927

CLEAN COMPLEX + BACK SQUAT + WOD

Clean + Hang Clean + Jerk W/ Killer + Lector
185# x 1  x 4
205# x 1  x 2

Back Squat 
300# x 2 x 3

3Rds
3 MU
15 WallBall
400m

Time : 11:16

TRAINER WOD

Level 1 Quezon - CrossFit Insurrecto

Trainer WOD

12mins AMRAP
40 DU
3 MU
10 TTB

Score = 4 Rds + 3 MU

Team With Phil
80 Front Squat 95#
80 CTB

Time = 8:20

PROWLERS

5 Rds
50m Prowler + 200m

1.14 / 1.27 / 1.34 / 1.58 / 1.33 (5 Plates)

SNATCH + SNATCH BALANCE + WOD

Snatch With Killer + DarkKnight
155# x 1 x 5
166# x 1 x 3

Snatch Balance
190# x 1  x 2

10 Mins AMRAP
5 Pull Up
10 Push Up
15 KBS 2 Pood
20 Squat

Score = 4 Rds

BACKSQUAT + CLEAN & JERK + WOD

Back Squat With Killer + Magnum
340# x 1
360# x 1
340# x 1

Clean & Jerk
225# x 1
245# x 1
225# x 1

12 Mins Ladder
3 WallBall 10 Kg
3 DU
6 WallBall........

Score = 8 Rds + 1 WallBall

TEAM WOD

Team WOD With Tattoo + DarkKnight

400m

50 KTE

60 KB Squat 1.5 Pood

100 Burpee

60 KB Squat

50 KTE

400m

SNATCH BALANCE + FRONT SQUAT + BACK SQUAT

Snatch Balance With Tattoo + Ming

230# x 1

250# x 1

261#F

Front Squat 

280# x 1

300# x 1

Back Squat 

230# x 30

Abs

TEAM WOD

Team With Wolverine + Taylor

20, 15, 10 STO 140#
50, 75, 100 DU
= 8:38 (352)
Rest 3 Mins
3RM OHS
= 190 / 190 / - (380)
Rest 3 Mins
50 x 4 AMRAP
= 9 Rds + 50 (390)

Score = 1122

CLEAN + HANG CLEAN + JERK + WOD

Clean + Hang Clean + Jerk
185# x 1  x 6

OTM 8 Mins
2 MU
1 Clean 230#

DNF 10

FRONT SQUAT + SNATCH + WOD

Front Squat With Killer + Nic
280# x 1  x 2
300# x 1

Snatch
155# x 1
175# x 1 x 2

5 Rds
1 Min
200m + AMRAP DU
Rest 30 Secs

Score = 20 / 15 / 15 / 10 / 4 = 64

CLEAN + HANG CLEAN + SHUTTLE RUN

Clean + Hang Clean With Killer
185# x 1 x 8

Push Press
190# x 1 x 3

50m x 4 Shuttle Run
38 / 39 / 41

SNATCH + SNATCH BALANCE + WOD

Snatch With Killer
170# x 1  x 8

Snatch Balance
190# x 1
210# x 1

10, 9, 8..1 KBS 2 Pood
AES 50m

Time : 5:59

CLEAN & JERK + WOD

Clean & Jerk With Killer + Nic
216# x 1  x 3

Back Squat 
320# x 1  x 3

Alt Tabata
Burpee
DU 

Score = 244

TEAM WOD

Partnered With Striker + Tattoo

7Mins 
1RM OHS = 230# / 221# / 171#
Rest 2 Mins
100 Ring Dip (MU)
200 KBS 2 Pood
2 x 250m Shuttle Run

Time : 27:42

SNATCH + FRONT SQUAT + WOD

Snatch With Killer + Striker
175# x 1
185# x 1
196# x 1 PR

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

Death By Burpees = 13 Rds + 9 Burpee

CLEAN COMPLEX + WOD

Am

Back Squat 
140# x 10 x 7

Clean + Hang Clean + Jerk
185# x 1 x 6
196# x 1 x 2

OTM 8 Mins
1 MU 
7 Ring Dips
1 Clean 205#

Score = DNF 22

BACK SQUAT + FRONT SQUAT + SNATCH

Am

OTM 10 Mins
3 Back Squat 230#
3 Push Press BnK 140#

Pm

Front Squat With SpitFire
300# x 1
320# x 1
300# x 1

Snatch
175# x 1
185# F
185# x 1

CLEAN + HANG CLEAN + PUSH PRESS

Clean + Hang Clean With Typhoon + Voodoo + Striker
185# x 1  x 7
205# x 1 

Push Press
160# x 3
190# x 3
190# x 1

Good Morning
140# x 3 x 3

SNATCH + SNATCH BALANCE + WOD

Snatch With Killer
155# x 1 x 6
166# x 1 x 2

Snatch Balance
190# x 1
190# x 1
210# x 1

3Rds
7 Pull Up
14 KBS 2 pood
300m

Time : 9:01

CLEAN & JERK + BACK SQUAT + WOD

Clean & Jerk With VooDoo + Tattoo
225# x 1
245# x 1
255# x 1 PR

Back Squat 
300# x 3
320# x 3
300# x 3

7, 6, 5..1 Burpee
AES 150m

Time : 8:42

DEATH SQUAD TRAINING

Teams Of 3

With Viper + Mustang

5 mins AMRAP

Hang Power Clean 160# = 40

rest 2 mins

5 Mins AMRAP HSPU = 70

rest 1 min

5 mins AMRAP DU (Squat Hold) = 295

Score = 405

SNATCH BALANCE + BACK SQUAT + GHR

Snatch Balance With DarkKnight + RuthLess + Phoenix
230# x 1
241# x 1
241# x 1

Back Squat
280# x 3
320# x 3
340# x 3

GHR 12 / 10

TEAM WOD

Partnered With Ah Wang

Teams of 2
600m
50 HSPU
100 KBS 2 Pood
150 WallBall 10Kg
600m

Time : 29:13

CLEAN COMPLEX + BACK SQUAT + WOD

1 Clean + 1 Hang Clean + 1 Jerk With Spitfire + Nic
185# x 1 x 4
196# x 1 x 2

Back Squat 
280# x 3 x 3

3 Rds
3 Burpee MU
5 Thruster 160#
150m

Time : 10:47

SNATCH + FRONT SQUAT + WOD

Snatch With SpitFire + Cyborg
175# x 1
175# x 1
180# x 1

Front Squat 
250# x 3
250# x 3
260# x 3

12Mins Ladder 
3 Burpee
3 DU
6 Burpee
6 DU.........

Score = 6 Rds + 5 Burpee

FRONT SQUAT + PUSH PRESS

Front Squat With SpitFire + Cyborg + Thaddy + DarkKnight
230# x 3 x 5
250# x 3 x 5

Push Press
190# x 1 x 3

SNATCH + HANG SNATCH + SNATCH BALANCE

Snatch + Hang Snatch With Striker + SpitFire
135# x 1 x 2
146# x 1 x 2
157# x 1 x 4

Snatch Balance
190# x 2
210# x 2
230# x 2

Good Morning 
140# x 3 x 3

CLEAN & JERK + BACK SQUAT

Clean & Jerk With Maniac + Lone Wolf
205# x 1 x 3

Back Squat 
320# x 2
320# x 2
230# x 20

75m Frog Leap

SNATCH

Trainer WOD

Snatch 
155# x 1 x 8
166# x 1  x 2

BACK SQUAT

Am

OTM 15 Mins
3 x Back Squat + 3 x Ring Dip
230#

Pm

Teams Of 3 With Jamie + Dripper

75 HSPU
100 KBS 2 Pood
150 Burpee
300 DU

Time : 25:43

PUSH PRESS + BACK SQUAT

With Danny

Push Press
175# x 3
195# x 3
175# x 3

Back Squat 
315# x 1
325# x 1
345# x 1
230# x 10

BACK SQUAT

Back Squat With Danny

OTM 10 Mins

275# x 3 

2013 REEBOK CROSSFIT GAMES

22/08 - 28/08

2013 ReeBok CrossFit Games 

Head Judge

TRAINERS MEETING + SQUAD TRAINING

Teams of 3  With Spitfire + Cyborg

5 Mins
AMRAP Back Squat 230#
Rest 90 Secs

3 Mins 
AMRAP Ring Dips
*Buy in Burpee MU*
Rest 90 Secs

7 Mins
AMRAP
10 Burpee
150m *2 Points*

SNATCH BALANCE + BACK SQUAT + GHR

Snatch Balance
190# x 1
230# x 1

Back Squat 
320# x 2
340# x 2
320# x 2

GHR
15 / 10

CLEAN + HANG CLEAN + JERK

1 Clean + 1 Hang Clean + 1 Jerk
185# x 1 x 8

SNATCH + FRONT SQUAT + WOD

Snatch With Killer
185# x 1 x 3

Front Squat 
275# x 1
295# x 1
295# x 1

10Mins Ladder (G)
3 DU
3 KBS 2 Pood
6 DU
6 KBS........

Score = 7 Rds + 2 KBS

TEAM WOD

Team WOD With Butcher + Cobra + Trina

7 Mins 1RM STO = 210# / 160# / 171# / 61#
Rest 2mins
5 Mins 150 KBS = 121
Rest 2 Mins
3 Mins 300 DU = 221

Score = 944

BACK SQUAT + TEAM WOD

Am With DarkKnight + Doctor

OTM 10 Mins
3 x Back Squat 250#

SNATCH + HANG SNATCH + SNATCH BALANCE + WOD

Snatch + Hang Snatch with Killer
135# x 1 x 2
146# x 1 x 8

Snatch Balance
190# x 1

OTM 8 Mins
7 Pull Up
3 Front Squat 201#

7:25

CLEAN & JERK + BACK SQUAT + WOD

Clean & Jerk With Striker
225# x 1
245# x 1
245# x 1

Back Squat 
320# x 1 
340# x 1
360# x 1

10,9, 8, 7, 6..1 Burpee 
AES 21 DU

Time : 9:46 (G)

SINGAPORE OLYMPIC WEIGHTLIFTING OPENS - REFEREE

SINGAPORE OLYMPIC WEIGHTLIFTING OPENS - REFEREE

SNATCH BALANCE + WOD

Snatch Balance with Tattoo + Striker
230# x 1
241# x 1
250#F

12Mins AMRAP
5 HSPU
10 Pull Up
20 Squat 140#

Score = 3 Rds + 11 Squats

SNATCH + HANG SNATCH + SNATCH PULL

Snatch + Hang Snatch
135# x 1
146# x 1 x 7

Snatch Pull
210# x 3 x 3

Good Morning 
140# x 3 x 3

Day 10 HSPU

CLEAN COMPLEX + BACK SQUAT + WOD

Clean + Hang Clean + Jerk With Viper
175# x 1 x 8

Back Squat 
300# x 1 x 3

4Rds
2 Mins
150m + AMRAP MU

Score = 4/5/5/5 = 19

BACK SQUAT + PUSH PRESS

Am With DarkKnight

OTM 10 mins
3 Back Squat 250#
3 Push press 140#

TEAM WOD

Team WOD With DarkKnight + Matt

2 x 300m
125 KBS 2 Pood
125 Burpee
2 x 300m

Time : 28:01

BACK SQUAT + OHS + WOD

Am With Striker + Doctor 

Back Squat 
250# x 3 x 10

Pm 

OHS with Striker + Viper
230# x 1
250# x 1
241# x 1

10, 8, 6, 4, 2 MU
50, 40, 30, 20, 10 DU 

Time : 14:00

CLEAN + HANG CLEAN + DEADLIFT

Clean + Hang Clean 
135# + 30Kg Chains
x 1 x 8

DeadLift
320# x 3
340# x 3 x 2

SNATCH + SNATCH BALANCE + WOD

Snatch With Killer
155# x 1 x 8

Snatch Balance
190# x 2
210# x 2
221# x 2

15, 10, 5
Pull Up 
Thruster 140#
AES 150m

Time : 8:13

TRAINERS WOD - BARBARA

Trainer WOD - With Austin, Johnny, Ed + Kimo

Barbara 

4:25
4:28
6:21

TRAINER WOD

Trainer WOD 
ReeBok CrossFit Sentinel
Austin, Kim, Ed, Johnny

OTM 20mins 
1 Snatch
135# x 1 x 2
145# x 1 x 14
150# x 1 x 3
155# x 1

TEAM WOD

Team WOD With Striker

7 Mins 1RM Front Squat 
Striker = 270#
DarkLord = 280#

15mins Cut off
50 HSPU
60 KBS 2 Pood
70 TTB
80 WallBall

Time : 14:47

TRAINERS WOD

Level 1 Norway
Trainer WOD EC, Davs, Phil, Hamish, Marco

10 Mins
AMRAP
7 Front Squat 135#
7 Burpee
150m

Score = 5 Rds

POWER SNATCH + SNATCH BALANCE + WOD

Power Snatch With Striker
135# x 1 x 3
146# x 1 x 5

Snatch Balance 
190# x 1
210# x 1
230# x 1

4Rds
10 Pull Up
20 WallBall
150m

Time = 10:36

CLEAN & JERK + 1.1/4 SQUAT + WOD

Clean & Jerk With Killer + Wolverine + Striker
225# x 1
236# x 1
241# x 1

1.1/4 Squat 
280# x 1
300# x 1
300# x 1

Death By Thruster 140#

Score = 8 Rds + 3 Thruster

SNATCH + HANG SNATCH + SNATCH BALANCE + WOD

1 Snatch + 1 Hang Snatch

145# x 1 x 10

Snatch Balance

190# x 2

210# x 2

221# x 2

4 Rds

90Secs 

150m + AMRAP CINDY

Rest 30 Sec

Score =

1 Rd + 4 Push Up

1 Rd + 10 Push Up

1 Rd

10 Squat

TEAM WOD + VOLUME

Team With Wolverine + Striker

6 Mins AMRAP
150m
Thruster 140#
MU

Score = 27 Thruster  + 22 MU

Team WOD With Doctor 
2 Rds
3Mins
HS Hold
300 DU
Rest 2 Min
4 Mins
Squat Hold
200 KBS 2 Pood
Rest 2 Mins

Score = 350 DU + 120 KBS = 470