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

PROWLERS + SQUAT JERK

8 Rds 

50m prowler (6 Plates)

16/17/19/23/43/22/1.14/31

Squat Jerk

145# x 1 x3

165# x 1 x 2

185# x 1