SNATCH + SNATCH BALANCE + WOD

Snatch x 2

166# x 1

175# x 1 x 3

Snatch Balance

205# x 1

235# x 1

10,8,6,4,2 

Ring Dip (MU)

Front squat 190#

AES 200m

Time : 9:28

CLEAN & JERK + BACK SQUAT + WOD

Clean & Jerk (Squat Jerk)

185# x 1

205# x 1

205# x 1

216#F

Back Squat 

365# x 1

385# x 1

385# x 1

12mins ladder

1 WallBall 12Kg

1 Burpee

score = 11 Rds + 4 Burpee

TEAM WOD

Team WOD with Mustang, Ruthless + JiYeon

5 Mins 1 RM Thruster = 210#

Then

12 Rds

10 Burpee

10 KBS 2 Pood

25 DU

Time ; 28:05

TRAINER SUMMIT TEAM WOD

Trainer Summit Team WOD With Chuck CarsWell

50, 40, 30

HSPU (DeadLift Hold 275#)

Row Cal (DeadLift Hold 275#)

Time : 14:43

TRAINERS SUMMIT

Am 

Front Squat 

295# x 1

315# x 1

351# x 1

3 Rds

Row 15 Cal

10 Burpee

Time : 4:41

Pm 

Trainers Team WOD

2 Mins Power Clean 135#                  = 25

2 Mins Burpee Box Jump Over 24"   = 15

2 Mins Power Clean 115#                  = 20

2 Mins Burpee Block Jump Over       = 18

Rest 2 Mins

2 Mins WallBall 20#                          = 41

2 Mins Pull Up                                   = 33 

Total = 149

BACK SQUAT + PUSH PRESS + WOD

2014 Trainer Summit - San Diego 

With Brett

Back Squat 

365# x 1

385# x 1 x 2

Snatch Push Press

205# x 3

225# x 3

225# x 3

3 Rds

5 HSPU

50 Walking Lunges

15 TTB

Time : 12.34

TEAM WOD

Team WOD with 

Gordan (Devil)

Malik

Teams Of 3

12 Rds (AA)

21 DU + 100m

Then

12 Rds (Box) 

7 KB Thruster 24Kg

7 Burpee

25 DU

Score = 12 Rds + 5 Rds & 20 DU (30 mins Cut)

OHS 1RM + WOD

OHS (Snatch Balance)

275#  x 1 PR

295# F

291# x 1 PR

5 Rds

60 Secs

12 WallBall 12Kg + 

AMRAP Burpee

Rest 60 Secs

Score = 15/11/11/10/11 = 58

CLEAN & JERK + TEAM WOD

Clean + Hang Clean + Jerk 

185# x 1

205# x 1 x 3

Team WOD With Tattoo + RuthLess

25 Mins AMRAP

7 Burpee

7 TTB

21 DU

Score = 20 Rds + 6 TTB

SNATCH + SNATCH BALANCE + WOD

Snatch With Tower + Bad Boy

165# x 2 x 1

175# x 2 x 3

Snatch Balance

185# x 1

225# x 1

245# x 1

3 Rds

10 HSPU

10 KBS 36Kg

50 Squats

Time : 8:49

BACK SQUAT + CLEAN & JERK + WOD

Back Squat with LandLord + Ruthless

365# x 1

385#  x1

385# x 1

Clean & Jerk 

185# x 1

205# x 1

225# x 1

15 Thruster 155#

400m

10 Thruster 185# 

400m

5 Thruster 205#

400m

Time : 11:31

OPERATION BROKEN WING 2014

Operation Broken Wing 2014 @ InnerVate CrossFit

3 Rds

1 Min Row (Cal)

1 Min Push Press 95#

1 Min KBS 32Kg

1 Min Burpee

1 Min WallBall 10Kg

Rest 1 Min

Heat 1 = 220

Heat 4 = 202

Heat 7 = 210

SNATCH BALANCE + FRONT SQUAT + SNATCH

Snatch Balance With Racer + Tower

225# x 1

245# x 1

265# x 1

Front Squat 

275# x 2

315# x 2

335# x 2 PR

Snatch

175# x 1

185# x 1 x 3

CLEAN & JERK + BACK SQUAT + WOD

Clean & Jerk 

185# x 1

205# x 1 x 3

225# x 1

Back Squat 

335# x 1

365# x 1

385# x 1

400m

35 Push Press 100#

35 KBS 2 Pood

35 Burpee

35 WallBall 10Kg

Time : 12:31

FRONT SQUAT + SNATCH + WOD

Front Squat 

295# x 1

315# x 1

335# x 1

Snatch 

185# x 1

196# x 1

205# F

3 Rds

5 MU

5 Front Squat 225#

400m

Time : 10:02

LEVEL 1 TRAINER WOD - BACK SQUAT + HSPU

Level 1 @ CrossFit SinGapore With Joe Degain

12mins

Odd Min       : Back Squat 315# x 3

Even Minute : HSPU x 5

LEVEL 1 TRAINER WOD , HERO WOD

@ CrossFit SinGapore with Joe Degain, Juria + Cody

Rocket

30mins AMRAP

200m

10 Push Up

15 Squats

Score = 15 Rds

CLEAN & JERK + BACK SQUAT + WOD

Clean & Jerk With LandLord + Devil

225# x 1

245# x 1

245# x 1

Back Squat 

365# x 1

385# x 1

10,9,8,7..1 KBS 36Kg

AES 100m

Time : 8:50

SNATCH + SNATCH BALANCE + WOD

Snatch With Mustang
165# x 1 x 4

Snatch Balance 
185# x 1
225# x 1 x 2

5,4,3,2,1 MU
AES 
7 Thruster 140# + 21 DU

Time : 7:55

PROWLERS + WOD

5 Rds

50m Prowlers + 200m

1.12/1.35/2.00/1.52/1.41 (6 Plates)

With SlingShot + RuthLess

200m

35 Push Press 95#

35 KBS 32Kg

35 Burpee

35 WallBall 10Kg

Time : 10:34