1 Snatch + 1 Hang Snatch With Viper
145# x 1 x 5
Snatch Balance
190# x 2 x 3
3 Rds
7 Pull Up
14 KBS 2 Pood
300m
Time : 9:20
Tuesday, May 28, 2013
Monday, May 27, 2013
CLEAN & JERK + BACK SQUAT + WDO
Clean & Jerk With DarkKnight + Killer
225# x 1
245# x 1
236# x 1
Back Squat
275# x 3
295# x 3
306# x 3
Death By Burpees = 12 Rds + 7 Burpees
225# x 1
245# x 1
236# x 1
Back Squat
275# x 3
295# x 3
306# x 3
Death By Burpees = 12 Rds + 7 Burpees
Wednesday, May 22, 2013
TEAM WOD
Team WOD with Maniac
7 Mins 1RM Front Squat
300# + 190# = 490#
Rest 3 Mins
6 Mins
100 Walking Lunges
100 TTB
Score = 181
Rest 3 Mins
5 Mins AMRAP
150m + 12 Burpees
Score = 36
7 Mins 1RM Front Squat
300# + 190# = 490#
Rest 3 Mins
6 Mins
100 Walking Lunges
100 TTB
Score = 181
Rest 3 Mins
5 Mins AMRAP
150m + 12 Burpees
Score = 36
Tuesday, May 21, 2013
POWER CLEAN & JERK + BACK SQUAT + WOD
Power Clean & Jerk With Butcher
185# x 1 x 6
207# x 1 x 2
1.25 Squat
225# x 2 x 1
245# x 2 x 2
5, 4, 3, 2, 1 MU
AES 15 WallBall + 150m
Time : 12:52
OTM 5 Mins
8 Frog Leaps + 3 HSPU
185# x 1 x 6
207# x 1 x 2
1.25 Squat
225# x 2 x 1
245# x 2 x 2
5, 4, 3, 2, 1 MU
AES 15 WallBall + 150m
Time : 12:52
OTM 5 Mins
8 Frog Leaps + 3 HSPU
Monday, May 20, 2013
SNATCH + FRONT SQUAT + WOD
Snatch With Killer + Butcher
166# x 1
177# x 1 x 2
Front Squat
230# x 3
250# x 3 x 2
Alt Tabata
DU
Burpee
Score = 281
166# x 1
177# x 1 x 2
Front Squat
230# x 3
250# x 3 x 2
Alt Tabata
DU
Burpee
Score = 281
Friday, May 17, 2013
FRONT SQUAT 3RM + CLEAN / HANG CLEAN + WOD
Front Squat 3RM With Doctor + Maniac
230# / 280#
1 Clean + 1 Hang Clean
135# + 30Kg Chains x 1 x 5
157# = 30Kg Chains x 1 x 3
OTM 10mins
3 HSPU
6 Pull Up
9 Squats
Score = + 34 Squats
230# / 280#
1 Clean + 1 Hang Clean
135# + 30Kg Chains x 1 x 5
157# = 30Kg Chains x 1 x 3
OTM 10mins
3 HSPU
6 Pull Up
9 Squats
Score = + 34 Squats
Wednesday, May 15, 2013
SNATCH BALANCE + BACK SQUAT + GOOD MORNING + GHR
Snatch Balance With Killer + Butcher
190# x 2
210# x 2
221# x 2
Back Squat
280# x 3
300# x 3
320# x 1
Good Morning
140# x 3 x 3
GHR 8/8
190# x 2
210# x 2
221# x 2
Back Squat
280# x 3
300# x 3
320# x 1
Good Morning
140# x 3 x 3
GHR 8/8
Tuesday, May 14, 2013
POWER SNATCH + SNATCH PUSH PRESS
Power Snatch With Killer
135# x 1 x 2
155# x 1 x 8
Snatch Push Press
185# x 2
205# x 2
216# x 2
9, 7, 5 MU
AES
21 DU + 150m
Time : 8:08
135# x 1 x 2
155# x 1 x 8
Snatch Push Press
185# x 2
205# x 2
216# x 2
9, 7, 5 MU
AES
21 DU + 150m
Time : 8:08
Saturday, May 11, 2013
TRAINERS WOD
CrossFit Level 1 - CrossFit Perth
Brett + Danny + Tracy + Jas
5 Mins AMRAP
3 Back Squat 100Kg
9 TTB
Rest 3 Mins
Score = 5 Rds + 3 BS / 4 Rds + 3 BS / 4 Rds
Brett + Danny + Tracy + Jas
5 Mins AMRAP
3 Back Squat 100Kg
9 TTB
Rest 3 Mins
Score = 5 Rds + 3 BS / 4 Rds + 3 BS / 4 Rds
Wednesday, May 8, 2013
TEAM WOD + VOLUME
Team WOD With SlingShot + Wolverine
125 Thruster 100#
125 TB
125 Burpee
Time : 18:55
OTM 10 Mins
3 Frog Leap
3 HSPU
125 Thruster 100#
125 TB
125 Burpee
Time : 18:55
OTM 10 Mins
3 Frog Leap
3 HSPU
Tuesday, May 7, 2013
POWER CLEAN & JERK + BACK SQUAT + WOD
Power Clean & Jerk With Typhoon + SpitFire
185# x 1 x 6
205# x 1
216# x 1
Back Squat
285# x 3
305# x 3
316# x 3
4 Rds
60 Secs
5 MU + AMRAP DU
Rest 30 Sec
Score = 50 / 7 / 2 / -1 MU
185# x 1 x 6
205# x 1
216# x 1
Back Squat
285# x 3
305# x 3
316# x 3
4 Rds
60 Secs
5 MU + AMRAP DU
Rest 30 Sec
Score = 50 / 7 / 2 / -1 MU
Saturday, May 4, 2013
Friday, May 3, 2013
CLEAN + HANG CLEAN + PUSH PRESS + WOD + VOLUME
1 Clean + 1 Hang Clean With Butcher
155# + Chains
x 1 x 8
Push Press
185# x 2
205# x 2
216# x 2
4 Rds
90 Secs
15 Pull Up + AMRAP Thruster 140#
Score = 10/8/5/5
3 Rds (V)
150m
7 Burpee
Time : 5:10
155# + Chains
x 1 x 8
Push Press
185# x 2
205# x 2
216# x 2
4 Rds
90 Secs
15 Pull Up + AMRAP Thruster 140#
Score = 10/8/5/5
3 Rds (V)
150m
7 Burpee
Time : 5:10
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