TEAM WOD

Team with Killer + DVD

20 Mins AMRAP

7 KBS 36Kg

7 Burpee

21 DU

Score = 14 Rds + 6 Burpee

REEBOK CROSSFIT GAMES 2014

Back Squat 

255# x 10

315# x 3

355# x 3 x 2

Snatch Push Press BnK

185# x 3 x 3

1 min AMRAP Push Up

45 

REEBOK CROSSFIT GAMES 2014

Reebok CrossFit Games 2014 

20,15,10,5

DB Thruster 45#

Burpee

Time : 9:35

REEBOK CROSSFIT GAMES TEAM WORKOUT

Team of 4 With Erik, Simon & Michelle

40 Cal Bike

12, 10, 8 Burpee & Pull Up

10, 8, 6 Burpee + Deadlift 135# & CTB

8,6,4 Burpee + Power Clean 135# & CTB

40 Cal Bike

Time : 35:30 

REEBOK CROSSFIT GAMES 2014

Squats With Simon

225# x 15

275#  x 1

315# x 1

365# x 1

385# x 1

then

Team WOD with Austin + Simon

9 x 250m Row

Then

9 Rds

HS Hold + 35m OH Walking Lunge 55#

Then

9 Rds

150m Shuttle Sprint

Then

135# STO x 15

155# STO x 10

195# STO x 5

Time : 27:42

REEBOK CROSSFIT GAMES 2014

With Bozman

20, 15, 10 Hang Clean 40# DB

10, 15, 20 Burpee

Time : 7:30

3 Rds

5 Pull Up

10 Push Up

10 DB Swing 50#

TEAM WOD

Team With Bad Boy + Marilyn

12 Rds

7 TTB

14 WallBall 12Kg

21 DU

Then

12 x 200m

Time : 30:29

SNATCH BALANCE + FRONT SQUAT

Snatch Balance
225# x 1
245# x 1
265# x 1

Front Squat 
275#  x 3
295# x 3
315# x 3

Good Morning
135# x 3 x 2
155# x 3

Abs + HS Hold

PROWLER + VOLUME

5 Rds (6 Plates)

50m Prowler + 200m

Score = 1:06 / 1:09 / 1:23 / 1:33 / 1:39

10 Mins AMRAP

2 MU

4 HSPU

8 KBS 2 Pood

10 Cal Row

Score = 4 Rds + 8 KBS

OPS PEGASUS RETREAT

Ops Pegasus Retreat

Teams Of 3 With Solar + GRock

12mins AMRAP

7 KB Front Squat 2 x 2 pood

9 Push Up

21 DU

Score = 14 Rds + 2 Push Up

OPS PEGASUS RCF SENTINEL UPTOWN

RCF Sentinel UpTown with Tiger + YJ

Snatch Push Press BnK

185# x 3

205# x 3 PR

225# x 3 PR

4 Rds

7 Front Squat 205#

4 MU

500m Row

Time : 13:57

OPS PEGASUS RCF SENTINEL DOWNTOWN

Ops Pegasus RCF Sentinel Downtown

With Tiger

10 Rds

5 Ring Dips 

7 KBS 2 Pood

Time : 5:30

OPS PEGASUS RCF SENTINEL AVENUE

Partner WOD with Tiger RCF Sentinel Avenue

Teams Of 2

100 Thruster 95#

8 x 250m Row

Time : 12:08

OPS PEGASUS RCF SENTINEL UPTOWN

RCF Sentinel UpTown With Tiger + Sun Je

OHS

225# x 1

245# x 1

265# F

25,20,15,10,5 Back Squat 135#

BES 250#

Time : 8:53

OPERATION PEGASUS - RCF SENTINEL UPTOWN

With Tiger @ RCF Sentinel Uptown

Back Squat 

365# x 1

385# x 1 x 2

Hang Clean 

185# x 2

205# x 2 x 3

21,15,9 Wallball 20# + Burpee

AES 250m Row

Time : 6:55

TRAINER WOD

TRAINER WOD - RCF SENTINEL LEVEL 1

Teams Of 2 with Mo 

14 Rds

5 Thruster 115#

10 Pull Up 

100m Row 

Time : 17:39

TEAM WOD

Team WOD With RuthLess + Evadene

800m

75 HSPU

100 WallBall 12Kg

150 DU

800m

Time : 29:00

CLEAN COMPLEX + BACK SQUAT + WOD

Clean + Hang Clean + Jerk
185# x 1
207# x 1 x 2
225# x 1

Back Squat
335# x 2
365# x 2
385# F

8,6,4,2 MU
2,4,6,8 Front Squat 190#
AS 200m

Time : 10:30