SNATCH + BACK SQUAT + HSPU + DU

@ CrossFit Equator With Butcher

5 Mins 1 RM Snatch = 190#

Rest 1 Minute

5 Mins 1 RM Back Squat = 405#

Rest 2 Minutes 

2 Mins Max HSPU = 18

Rest 2 Minutes

2 Mins Max DU = 135

PUSH PRESS + FRONT SQUAT + WOD

@ CrossFit Equator With Butcher + JV + Brian

Push Press BnK

205# x 3

225# x 3

230# x 3 PR

Front Squat 

315# x 1

335# x 1

345# F

35 Cal Row

35 Push Press 95#

35 KBS 24Kg

35 Burpee

35 WallBall 9Kg

Time : 11:12

BACK SQUAT + CLEAN & JERK + WOD

Back Squat With Butcher
385# x 1
405# x 1
385# x 1

Clean & Jerk 
185# x 1
205# x 1 x 3
225# x 1

3 Rds
7 MU
10 KBS 36Kg
50 Squats

Time : 9:46

25 Cal Row
25 Push Press 100#
25 KBS 32Kg
25 Burpee
25 WallBall 12Kg

Time : 10:00 

PROWLERS + WOD

5 Rds
100m Prowler (5 Plates)

52/50/53/1.33/56

50 Burpees
50 KBS 32 Kg
50 Push Press 100#
50 Cal Row
50 WallBall 12Kg

Time : 23:38

TRAINER WOD - LEVEL 1

Trainer WOD @ RCF Sentinel Avenue

With Michael , Kurtis, Won, Badger + Gnoh

4 Rds

20 Alt KB Snatch 24Kg

20 Med Ball Clean 20#

Time : 11:59

OHS + WOD

 @ RCF Sentinel Avenue 

OHS

205# x 1

215# x 1

225# x 1

25, 20, 15, 10, 5 WallBall 20#

AES

3 MU + 250m Row

Time : 12:51

PROWLERS + WOD + VOLUME

8 Rds
50m Prowler (6 plates)

17/18/21/1.09/36/54/1.32/27

2 Rds (OBW Trial)
1 Min Row Cal
1 Min Push Press 100#
1 Min KBS 32KG
1 Min Burpee
1 Min WallBall 12Kg
Rest 1 Min

Score = 150

SNATCH + SNATCH BALANCE + WOD + VOLUME

Snatch 
165# x 2 x 4

Snatch balance 
205# x 1
225# x 1
245# x 1

9,7,5
HSPU + Front Squat 205#
AES 400m

Time : 9:57

10,8,6,4,2
Ring Dip
Back Squat 140#
Cal row

Time : 7:09

BACK SQUAT + CLEAN & JERK + WOD

Back Squat With HardKnox + Killer
385# x 1
385# x 1
405# x 1

Clean & Jerk 
225# x 1
245# x 1
265#F

5 Rds
60 Secs 10 KBS 36Kg
+ AMRAP Burpee
Rest 30 Secs

Score = 54 (15/13/11/8/7)

TEAM WOD

Team WOD With Voodoo + Brittney + Blizzard

7mins 1RM OHS = 225#

rest 1 mins

20Mins AMRAP

7 KB Thruster 24Kg

9 TTB

25 DU

Score = 15 Rds + 15 DU

SNATCH BALANCE + FRONT SQUAT + WOD + DEADLIFT

Snatch Balance
205# x 1
225# x 1
225# x 1

Front Squat
255# x 1
315# x 1
315# x 1

12mins Ladder
1 WallBall 12Kg
1 Burpee

Score = 11 Rds + 1 Burpee

DeadLift 1RM with Magnum
320# x 1
410# x 1 PR

TEAM WOD

Shoulder Press

140# x 1

180# x 1 PR

Teams Of 2 with Bad Boy + LandLord (shadow)

8 Rds (28mins cut)

15 KBS 36Kg

15 Burpee

200m

Time : 27:02

SNATCH + FRONT SQUAT + WOD

Snatch 

185# x 1

196# x 1

207# x 1 PR

Front Squat 

280# x 1

300# x 1

320# x 1

800m,400m,200m

BES 

5 MU

5 Thruster 190#

Time : 13:45

CROSSFIT LEVEL 1 TRAINER WOD

CrossFit RichMond with Brett, Doug, Matt, Ed & Gav

2,4,6,4,2 Back Squat + AMRAP HSPU

160Kg x 2 / 6

150Kg x 4 / 6

140Kg x 6 / 6

150Kg x 4 / 6

160Kg x 2 / 7

CROSSFIT LEVEL 1 TRAINER WOD

CrossFit Richmond With Brett, Doug, Matt, Ed + Gav

12mins AMRAP

3 DeadLift 150Kg

6 Ring Dip

18 DU

Score = 7 Rds

OHS + WOD

CrossFit Level 1 CrossFit RichMond

OHS

100Kg x 1

110Kg x 1 x 2

120KG F

3 Rds

Row 250m

4 MU

7 Back Squat 100Kg

Time : 7:25

PROWLERS + VOLUME

8 Rds 

50m Prowler

27/18/20/27/21/29/31/34 (6 Plates) 

Then 

With Butcher + DarkKnight + Mustang 

8,6,4,2

HSPU + TTB + Front Squat 185#

AES 200m

Time : 8:34

SNATCH BALANCE + SNATCH + WOD

Snatch Balance 

225# x 1

247# x 1

267# x 1 PR

Snatch 

185# x 2 x 3

12 Mins AMRAP

21 WallBall 12Kg

15 KBS 36Kg

9 Burpee

Score = 3 Rds + 9 KBS

BACK SQUAT + CLEAN & JERK + WOD

Back Squat 
335# x 1
365# x 1
405# x 1

Clean & Jerk
225# x 1
251# x 1

Death By Thruster 

12 Rds + 7 

PARTNER WOD @ INNERVATE CROSSFIT

Innervate CrossFit Open House

Partner With Arlynn

400m

35 HSPU

400m

50 TTB

400m

150 WallBall 10Kg

Time : 21:14

SNATCH BALANCE + BACK SQUAT

Snatch Balance

225#  x 1 

245# x 1

265# F

Back Squat 

315# x 3

335# x 3

355# x 3

GHR 10

Abs