TRAINER WOD

Trainer WOD @ Raw Edge CrossFit Perth

Snatch Balance

225# x 1

245# x 1

245#  x 1

Front Squat 

275# x 1

295# x 1

CLEAN & JERK + TEAM WOD

Clean + 2 Jerk 
185# x 1
205# x 1 x  3

Team WOD with Lycan + Mustang

24 Mins OTM
5 HSPU
7 TTB
AMRAP DU

Score = 638

SNATCH + FRONT SQUAT + WOD

Snatch
185# x 1
196# x 1
205# x 1 PR

Front Squat 
285# x 1  x 3

5,4,3,2,1 
MU + Thruster 190#
AES 200m

Time : 11:08

TEAM WOD

Team With VooDoo + Racer

6mins = 100 Back Squat 230# (78)

15mins AMRAP

5 HSPU 

7 KBS 36Kg

9 TTB

(12 Rds)

Rest 1 Min

12mins AMRAP

200m

7 Burpee (9 Rds + 1 Burpee)

Score = 604

FRONT SQUAT + WOD

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

5 Rds
200m
3 MU
4 Front Squat 205#

Time : 9:39

PROWLER

5 Rds

100m Prowler (5 Plates)

51 / 33 / 1.06 / 58 / 52 (100m sprint = 1.20)

SNATCH BALANCE + SNATCH COMPLEX + WOD

Snatch Balance 
225# x 1
245# x 1
260# x 1 PR

Snatch + Hang Snatch 
155# x 1
175# x 1
185#F
185# x 1

10, 8, 6, 4, 2 Thruster 140#
50, 40, 30, 20, 10 DU

Time : 6:27 (+ 6 Thruster +30 DU)

BACK SQUAT + CLEAN & JERK + WOD

Back Squat 
315# x 1
335# x 1
355# x 1

Clean & Jerk
185# x 1
205# x 1
216# x 1

3 Rds
400m
21 Wallball 12Kg
9 Burpee

Time = 12:57

TEAM WOD

Team WOD with SpitFire

10 Rds (25mins Cut)

200m

15 Burpee

15 BS 36Kg

DnF 8 Rds + 50m

SNATCH BALANCE + BACK SQUAT + VOLUME

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

Back Squat 
315# x 1
335# x 1
355# x 1

Death Squad Challenge

250m Row
35 WallBall 12Kg
200m Run
30 WallBall
250m Row
25 WallBall
200m Run
20 WallBall
250m Row
15 WallBall
200m Run
10 WallBall

Time : 15:51

TEAM WOD

Team WOD with Gordan + Zhen Fong

800m

75 HSPU

100 WallBall 12Kg

150 DU

800m

Time = 22:35

CLEAN & JERK + BACK SQUAT + WOD

Clean & Jerk
185# x 1
205# x 1
216# x 1 x 2

Back Squat 
295# x 3
315# x 3 x 2

OTM 7 Mins
3 MU
3 Thruster 151#

Score = DnF 14 

FRONT SQUAT + SNATCH + WOD

Front Squat 
295# x 1
315# x 1
335# F

Snatch 
175# x 1
185# x 1
205#F

10,9,8,7..1 KS 36Kg
AES 50m

Time = 7:47

TEAM WOD

Team WOD With Taylor + Ashlynn

8 Mins 

1RM Thruster = 210# / 160# / 70#

Rest 1 Min

12 Mins AMRAP

7 TTB

14 WallBall 12 Kg

21 DU

Score = 6 Rds + 6 DU

Rest 1 Min

12Mins AMRAP

21 Squat 

200m

Score = 9 Rds + 100m

Total = 1125

OHS 1RM + WOD

OHS

225# x 1
245# x 1
256# x 1 PR

10mins AMRAP
2 MU
4 HSPU
8 KBS 36Kg

Score = 3 Rds + 3 KBS

PROWLER + DEATH SQUAD CHALLENGE

4 Rds (G)

50m Prowler + 200m

1.15/1.19/1.36/1.09

3 Rds

500m

15 Thruster 95#

Time = 9:59

SNATCH COMPLEX + SNATCH BALANCE + WOD

Snatch + Hang Snatch 
155# x 1
175# x 1
185# x 1

Snatch balance
185# x 1
205# x 1
225# x 1

5mins AMRAP 
5 Pull Up
5 Front Squat 205#

Score = 5 rds + 3 Front Squat 

rest 2 Mins

5 Mins AMRAP
5 KBS 36Kg
5 Burpee

Score = 5 rds + 1 KBS

CLEAN & JERK + BACK SQUAT + WOD

Clean & Jerk With Killer, Wolverine + DarkKnight
205# x 1
225# x 1 x 2

Back Squat 
315# x 1
335# x 1
355# x 1

35, 25, 15 WallBall 12kg
15, 25, 35 DU
AS 400m

Time = 12:19