SQUAD TEAM CHALLENGE 2

Squad Team Challenge 2

Teams OF 3 With Butcher + LandLord

15 Mins = 1 RM Snatch 196#

15 Mins = 1 RM Back squat 385#

Rest 2 Mins

5 Mins AMRAP = 5 HSPU + 10 DeadLift 225# 

7 Rds + 6 Deadlift

5 Mins AMRAP = 5 Thruster 135# + 10 Pull Up

3 Rds + 6 Pull Up

5 Mins AMRAP = 5 Hang Power Clean 135# + 10 Ring Dip 

5 Rds + 9 Ring Dips

Rest 2 Mins

5 HSPU 

10 DeadLift 230#

5 Thruster 135#

10 Pull Up

5 Hang Power Clean 135#

10 Ring Dip

time : 1:22 

SQUAD TRAINING

Team WOD with Butcher + SlingShot

800m

40 MU

60 Thruster 100#

80 Burpee

60 Thruster 

40 MU

800m

Time : 26:57

TEAM WOD

Team WOD with Racer + Bad Boy

DeadLift Hold 230#

125 Thruster 100#

Front Rack Hold 

375 DU

Time : 18:44

PARTNER WOD

Partner WOD with SlingShot

1000m Row

150 DU

500m Row

75 WallBall 12Kg

250m Row

50 Burpee

100m Row

Time : 16:23

SNATCH COMPLEX + FRONT SQUAT + WOD + VOLUME

Snatch + Hang Snatch

175# x 1 x 2

185# x 1 x 2

Front squat 

315# x 2

315# x 2

335# x 1

1,2,3,4,5 UnBroken MU

10,8,6,4,2 UnBroken Thruster 140#

6:31 (No Breaks)

Rest 20 Mins

1,2,3,4,5 UnBroken HSPU

10,8,6,4,2 UnBroken SDHP 140#

4:49 (No Breaks)

Rest 5 mins

400m x 1 = 1:22

CLEAN & JERK + BACK SQUAT + WOD

Clean & Jerk 

225# x 1

245# x 1

256# x 1

Back Squat 

335# x 2

355# x 2

365# x 2

21,18,15,12,9,6,3 Burpee

AES 20 DU

Time : 8:29

Rest 15 Mins

Ring Dips 

10

10

CROSSFIT LEVEL 1 - 9 DRAGONS CROSSFIT

Trainer WOD @ 9 Dragons CrossFit With Boz & Mike

every 90 secs = 1 Clean & Jerk 

185# x 1 x 4

205# x 1 x 5

225# x 1 x 3

235# x 1 x 3

CROSSFIT LEVEL 1 - HONGKONG

Trainers WOD @ 9 Dragons CrossFit with Boz & Mike

Alternating Tabata

Thruster 95#

SDHP 95#

Score = 104

rest 5 mins

DeadLift

275# x 3

365# x 1

385# x 1

405# x 1

SENTOSA

@ Sentosa AMARA Resort

100 Push Up

100 Squat 

time = 6:21

CROSSFIT LEVEL 2

CrossFit Level 2 @ Innervate CrossFit

Back Squat with KA

320# x 3

350# x 3

370# x 2

410# x 1

Rest 3 mins

230# x 30 = 1:27

CROSSFIT LEVEL 2

Level 2 @ Innervate CrossFit

21, 15, 9

KBS 2 Pood + Ring Dip

AES

30 DU

Time : 5:15

PARTNER WOD + VOLUME

OTM 10 mins

5 Back Squat 230#

5 HSPU

Score = DNF 33 

Rest 15 Mins

Partner WOD with Sacha

10 mins AMRAP = 9 rds + 1 Thruster

5 Thruster 140#

15 DU

10 mins AMRAP = 8 Rds

100m

10 Burpee

SNATCH COMPLEX + FRONT SQUAT + WOD

Snatch + Hang Snatch 

155# x 1

175# x 1 x 2

180# x 1

Front Squat 

275# x 2

295# x 2

315# x 2

3 Rds

10 Back Squat 190# (From Ground)

7 MU

400m

Time : 13:09

CROSSFIT LEVEL 1 SHANGHAI

Trainer Team WOD With Karl, Kev A & Murat

Teams Of 2

150 Squat

21 MU

35 Hang Power Clean 155#

Time : 7:08

CROSSFIT LEVEL 1 SHANGHAI

Trainer WOD @ RCF MeWellness With Karl

Jerk 

225# x 1

245# x 1

265# x 1

275# F

Front Squat 

315# x 1

335# x 1

335# F

8 Mins Ladder

2 WallBall 20#

2 Burpee

4 WallBall........

Score = 7 Rds + 6 Burpee

PARTNER WOD + VOLUME

Behind Neck Thruster 
205# x 3
225# x 3
245# x 3 PR

Rest 15 Mins

Partner WOD  With Sacha

75 Deadlift 275#

75 TB

75 Burpee

Time : 16:16

rest 15 Mins

3 Rds
400m
25 Wallball 20#
15 Pull Up

Time : 12:44

CLEAN COMPLEX + BACK SQUAT + WOD

Clean + Hang Clean + Jerk 

205# x 1 x 2

225# x 1 x 2

Back Squat 

365# x 2

385# x 2 x 2

4 Rds

5 MU

7 Front Squat 225#

35 DU

Time : 11:31

CROSSFIT LEVEL 1 TRAINER WOD

@ CrossFit Chiwoo

Partner WOD with Tiger

50 HSPU

75 DeadLift 275#

250 DU

Time : 9:54

CROSSFIT LEVEL 1

@RCF Sentinel One With Karl, Phil & Ashley

Snatch 

185# x 1

205# x 1

215# F

Back Squat

365# x 1

385# x 1

405# x 1

2 Rds

4 Mins

Row 750m + AMRAP Burpees = 14 / 13

Rest 2 mins

4 Mins

Row 750m + AMRAP Thruster 95# = 11/13

Rest 20 mins

2 Rds

AMRAP Ring Dips = 15/13

SNATCH + HANG SNATCH + FRONT SQUAT + WOD

Snatch + Hang Snatch

155# x 1

175# x 1 x 3

Front Squat 

315# x 1

335# x 1

355# x 1

5 Rds

60 Secs

3 MU + AMRAP Hang Power Clean 140#

Rest 60 Secs

15/10/10/0/10 = 45

SNATCH BALANCE + BACK SQUAT + WOD

@ ICF

Snatch Balance

220# x 1

240# x 1

260# F

Back Squat 

380# x 1

400# x 1

420# PR

4 Rds

3 Mins

400m + AMRAP Burpees

Score = 13/8/8/8 = 37

TEAM WOD + VOLUME

Team WOD with Jiyeon +  DVD

18 Rds (20mins Cut)

7 KBS 32Kg

100m

Time : 12:45

Then

5 mins = 1 RM OHS (From Ground)

230#

Rest 10 Mins

3 Rds

250m Row

25 WallBall 12Kg

25 DU

Time : 8:55

FRONT SQUAT + JERK + WOD

Front Squat
315# x 1
335# x 1
355# x 1

Jerk
225# x 1
245# x 1
265# F

OTM 8 Mins
3 MU
3 DeadLift 275#

DnF 4 Reps

PARTNER WOD + VOLUME

Partner WOD with William (25 Mins Cut)

25 HSPU

75 WallBall 12Kg

100 Burpee

75 WallBall

25 HSPU

Score : DnF 8 HSPU to go

Rest 20 mins

5 Rds

1 Min Max Thruster 100#

1 Min Max Row for Cal

Score = 118

- 15/15

- 10/10

- 10/10

- 10/11

- 12/15

CLEAN COMPLEX + BACK SQUAT + WOD

Clean + Hang Clean + Jerk With Bad Boy + Lecter

205# x 1

205# x 1

225# x 1

Back Squat 

365# x 1

385# x 1

405# x 1

35,30,25,20,15,10,5 Back Squat 140#

AES 200m (15mins cut)

Time = DnF 2 Rds to Go 

CROSSFIT LEVEL 1 TRAINER WOD

@ CrossFit Chiwoo

With Austin B, Tiger, Michael & Keith

4 Rds

6 Power Clean 185#

8 TTB

12 WallBall 20#

Time : 7:38

CROSSFIT LEVEL 1

@RCF Sentinel UpTown

OTM 10 Mins

Back Squat 

3 x 315#

Rest 5 mins

Strict RingDips (MU)

17/15/12

PROWLER + VOLUME

7 Rds 

50m Prowler + 50m (5 Plates)

31/26/26/37/1.01/34/1.04

Rest 20 mins

21,18,15,9,6,3 Burpee With Bad Boy

70,60,50,40,30,20,10 DU

Time :13:31

SNATCH COMPLEX + FRONT SQUAT + WOD

Snatch + Hang Snatch

165# x 1 x 2

176# x 1 x 2

Front Squat 

300# x 1

320# x 1 

320# x 1

1,2,3,4,5 

Unbroken MU + Thruster 205#

Time : 9:43 (No Breaks)

CROSSFIT LEVEL 1 - RCF ROPPONGI

Trainer WOD with Michael 

OTM 20 mins 

1 Back Squat 

315# x 1 x 2

345# x 1 x 18

CROSSFIT LEVEL 1 - RCF ROPPONGI TOKYO

Trainer WOD With DT, Michael & K.A

5 Mins

30 Hang Snatch 95#

AMRAP Cal AirDyne

Score = 34 Cal

Rest 2 mins

Strict Pull Up Ladder

Score = 7 Rds + 6 Pull Ups

PARTNER WOD + VOLUME

Partner WOD With DarkKnight

25 Mins AMRAP

15 WallBall 12 Kg

7 TTB

25 DU

Score = 17 Rds + 7 WallBall

Rest 15 Mins

3 Rds

5 DeadLift 275#

10 Burpee

Time :2:27

CLEAN COMPLEX + BACK SQUAT + WOD + VOLUME

Clean + Hang Clean + Squat Jerk

185# x 1 x 3

205# x 1

Back Squat 

315# x 1

365# x 1 x 2

12,9,6 MU

AES

15 KBS 36Kg

400m

Score - DnF 2 MU, KBS + 400m to go

OTM 5 Mins

3 Hang Power Clean 185#

3 Strict HSPU

Rest 1 Min 

OTM 5 Mins

10 WallBall 12Kg

10 Push Up

SNATCH + FRONT SQUAT + WOD

Snatch 

185# x 1

196# x 1

205#F

Front Squat 

295# x 1

315# x 1

335# x 1

4 Rds

2 Mins AMRAP

7 Thruster 140#

7 Burpee

Rest 1 Min

Score = 88

2 Rds

1 Rd + 1 Burpee

1 Rd + 7 Thruster

1 Rd + 3 Thruster

CROSSFIT SINGAPORE COMPETITON

Event 1 

25,20,15,10,5 Burpee

5-,40,30,20,10 DU

Time : 7:23 (1st Place)

Event 2.1

5 mins = 1 RM Thruster 

230# (1st Place)

Rest 1 min

Event 2.2

400m

3 Rds

15 Wallball 10kg

10 KBS 24Kg

5 Strict HSPU

400m

Score = DnF 200m to go (1st place)

Event 3

50m Prowler 100Kg 

15 secs (1st Place)

Tie Breaker with Racer + Bad Boy

30 Front Squat 140#

20 Pull Up

10 Burpee

Score = 1:56 (1st Place)

Overall 1st Place

SNATCH BALANCE + SNATCH PULL + BACK SQUAT

Snatch Balance With Bad Boy

210# x 1

230# x 1

250# x 1

Snatch Pull 

235# x 3

255# x 3

275# x 3

Back Squat 

300# x 1

320# x 1

340# x 1

PARTNER WOD

Partner WOD with LandLord

12mins AMRAP

10 Burpees + 100m

Score = 7 Rds + 10 Burpees

Rest 1 min

12 Rds (15 mins cut)

5 Thruster 140#

5 Burpees 

Score = DnF 9 rds + 2 Thruster

SNATCH COMPLEX + FRONT SQUAT + WOD

Snatch + Hang Snatch

155# x 1

175# x 1

185# x 1 x 2

Front Squat 

275# x 3

295# x 3

315# x 3

12 Mins AMRAP

2 MU

4 KBS 36Kg

21 DU

Score = 9 Rds

CROSSFIT LEVEL 1 TEAM WOD

Team WOD @ RCF Sentinel IFC

With Youn Soo + Weon 

0-5 mins

sled pull + AMRAP Burpees (62)

5-10 mins

Sled Pull + AMRAP DB Snatch 70# (38)

10-15 min

Sled Pull + AMRAP Bear Complex (12)

15-20 mins

Sled Pull + AMRAP Burpees (83)

CROSSFIT LEVEL 1

@RCF Sentinel IFC

Trainer Team WOD with Gemma + KA

1k Row

400 DU

12 Rds ( 9 Pull Up + 9 Thruster 95# )

12 Rds ( 9 HSPU + 9 DeadLift 225# )

AMRAP Snatch 135#

(30 mins Cut)

Score = 10 Snatch (Gemma)

CROSSFIT LEVEL 1 - RCF IFC

Push Press BnK

185# x 3

205# x 3

225# x 2

Front Squat 

275# x 3

295# x 3

315# x 2

Teams Of 4

12 Rds

15 WallBall 20#

7 Burpee

21 DU

12 Rds

250m Row

Time : 29:58

PROWLER + VOLUME

5 Rds (6 Plates)

39/38/1.24/1.16/56

Rest 10 Mins

8 Mins = 1 RM Snatch 185#

Rest 2 Mins

3 Rds

200m

15 WallBall 10Kg

Time : 4:30

Rest 10 Mins

OTM 6 Mins

3 MU

3 DeadLift 275#

BACK SQUAT + CLEAN COMPLEX + WOD

Back Squat 

315# x 3

335# x 3

355# x 3

Clean + Hang Clean + Squat Jerk 

185# x 1

205# x 1 x 3

3 Rds

2 Mins AMRAP

3 HSPU

6 Front Squat 140#

Rest 1 Min

2 Mins AMRAP

7 KBS 36Kg

14 DU

Rest 1 Min

Score 

3 Rds + 3 HSPU / 3 Rds

2 Rds + 3 HSPU / 2 Rds + 7 KBS

2 Rds / 2 Rds + 3 KBS

BATTLE ROYALE 2014

 @ GetFit CrossFit Brunei with Dennis

Snatch Balance

100Kg x 1

120Kg x 1

130Kg F

Back Squat

140Kg x 1 

160Kg x 1

160Kg x 1

170Kg x 1

100Kg x 31

30 Ring Dips 

Abs

SNATCH COMPLEX + FRONT SQUAT + WOD

Snatch + Hang Snatch 

165# x 1 x 3

185# x 1 x 2

Front Squat 

275# x 3 x 3

5 Rds (15mins Cut)

7 HSPU

7 Front Squat 225#

200m

DnF 7 Front Squat + 200m to go

BACK SQUAT + CLEAN & JERK + WOD

Back Squat 

365# x 1

386# x 1

405# x 1

Clean & Jerk (Squat Jerk)

205# x 1

205# x 1

225# x 1

3 Rds

1 Min WallBall 12Kg

1 Min Burpee

1 Min KBS 36Kg

Rest 1 Min

Score = 55/50/43 = 148

CROSSFIT LEVEL 1

CrossFit Level 1 @ InnerVate CrossFit

Back Squat 

365# x 1

365# x 1

385# x 1

385# x 1

Every 2 Mins

4 Rds

7 Strict Ring Dip (MU)

5 Strict Pull Up

PUSH PRESS + FRONT SQUAT + WOD

With Brett

Push Press

185# x 3

205# x 3

216# F

Front Squat 

295# x 3

305# x 3

315# x 3

5 Rds

60 Secs 

12 WallBall 12 KG + AMRAP burpees

Rest 60 secs

14/12/12/8/8 = 56

PROWLER

4 Rds

50 m Prowler + 200m (6 Plates)

1.00/1.26/1.16/2.08

CLEAN COMPLEX + BACK SQUAT + WOD

Clean + Hang Clean + Squat Jerk With BadBoy

205# x 1 x 3

Back Squat 

295# x 3

315# x 3

335# x 3

3 Rds

7 MU

10 Back Squat 190# From Ground

50 DU

Time : 9:50

CROSSFIT LEVEL 1 TRAINER WOD

Trainer WOD @ RCF Sentinel DownTown with James Hobart, Jonny Smith, Keith W and Tiger

Every 2 Mins For 20mins

10 Back Squat 225#

10 DB Bench Press 40# 

PM

Annie

Time : 8:52

CROSSFIT LEVEL 1 TRAINER PARTNER WOD

@ RCF Sentinel DownTown

Partner WOD With Jonny Smuth

10 Mins Cap (9:45)

100 HSPU

100 DB Snatch 60#

Rest 5 Mins

8 Mins AMRAP (10 Rds + 1 Press)

12 HP Clean 95#

6 Strict Press

6 HR Push Up

Rest 2 Mins

6 Mins AMRAP 

DeadLift 275# = 69

CROSSFIT LEVEL 1 TRAINER WOD

Trainer WOD with James Hobart, Keith W, Brian Joo & Tiger

@ RCF Sentinel One

Front Squat 

255# x 5

285# x 5

325# x 4 PR

Front Squat 

335# x 3

315# x 3

295# x 3

Front Squat 

345# F

315# x 1

295# x 1

Snatch 

155# x 1

165# x 1

185# x 1

205#F

Weighted Pull Up

Strict Pull Up x 5

10Kg Weight Vest x 5 x 3

5 Rds

2 min

15 Cal Row

15 WallBall 20#

AMRAP Burpee

Rest 1 Min

Score = 5/5/6/8/11 = 35